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Cherry Pistachio Cookies

March 1, 2024 by Laura Yautz 4 Comments

Stack of cookies on a plate.

Cherry Pistachio Cookies, made with whole wheat flour, nutty pistachios, and plump dried cherries, are pillowy soft, lightly sweet, and perfectly sized. Not to mention how easy these little pistachio drop cookies are! They are the perfect cookie for last minute guests, weeknight baking, or simply anytime.

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

2 cookies on a small plate, one broken in half. A plate with a pile of cookies visible in the background.

These cookies will be an instant hit. They're like little clouds of sweet, nutty goodness. Plus, the cherries add a little needed tartness, and compliment the pistachios perfectly.

Make sure to try some of our other delicious and healthier cookies, like Spiced Molasses Cookies, Healthy Thumbprint Cookies, or Cherry Truffles.

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Heart Health Benefits of these cookies

A healthier cookie is still a cookie, to be eaten in moderation. And while these vegan pistachio cookies are no exception, we went the extra mile to improve the nutrition content of your average cookie, and create a recipe that is both delicious and healthier! Here's how!

We start with whole wheat flour, a good source of dietary fiber, which has been linked to a decrease in 'bad' LDL cholesterol levels. Lowering cholesterol if it's high is important to reduce the risk of developing heart disease.

We also are using ground pistachios with the whole wheat flour. This is a huge help in keeping our cookies soft and moist! But pistachios are also a heart health powerhouse! Nuts in general are great for heart health, but pistachios in particular may lower cardiovascular disease risk. It is thought they can do this by lowering LDL cholesterol and lowering blood pressure. Specifically, it seems pistachios might play a role in keeping blood vessels relaxed, especially if you already have high cholesterol.

Another modification we made is lowing the amount of total fat, and using a heart healthier oil. In this case we use a combination of unsweetened applesauce and grapeseed oil instead of butter. Make sure to choose cold-pressed, or expeller-pressed grapeseed oil for the least processed option. Grapeseed oil is a good source of polyunsaturated fat (mainly omega-6s), which can help lower cholesterol when used in place of saturated fats (1). Olive oil can also be used here.

We also use pure maple syrup instead of table sugar. Yes, pure maple syrup may be less processed, and does have some trace minerals and antioxidants that sugar doesn't have. But you should never be coming close to consuming enough of it to matter that much. Pure maple syrup is still a type of sugar that has a similar effect in your body to other forms of sugar. We're using it here mostly for the flavor it imparts. The other reason is because it is sweeter (teaspoon-for-teaspoon) than other sweeteners, so we can use less of it.

Make sure to choose 100% pure maple syrup. It is a little pricier, because most commercial syrups are simply maple flavored sugar syrup. Consume all sweeteners in moderation.

Ingredients

Ingredients for cherry pistachio cookies, with labels.
  • Whole wheat flour
  • Ground pistachios
  • Baking powder
  • Salt
  • Unsweetened nondairy milk
  • 100% pure maple syrup
  • Unsweetened applesauce
  • Grapeseed oil
  • Vanilla extract
  • Pistachios
  • Dried cherries

See recipe card for quantities.

Instructions

If baking isn't really your thing, you'll love how easy these pistachio drop cookies are!

Chopped pistachios on a cutting board.

First, make sure you have ½ cup of pistachios ground, and another ½ cup chopped, and set aside.

Dry cookie ingredients in a large bowl.

Combine the flour, ground pistachios, baking powder, and salt in a large bowl.

Wet ingredients for cookies mixed in a liquid measuring cup.

Whisk together the nondairy milk, applesauce, maple syrup, grapeseed oil, and vanilla.

Wet ingredients poured into dry ingredients, just before mixing.

Pour the wet ingredients into the dry ingredients, and mix to combine.

Dried cherries and chopped pistachios added to mixed cookie batter.

Add the chopped pistachios and dried cherries.

Cookie batter completely mixed and ready to scoop.

Fold the pistachios and cherries into the batter.

Cookie batter scooped onto a baking sheet, lined with parchment paper.

Use a 1 tablespoon scoop (or a regular kitchen spoon) to scoop the batter onto parchment lined baking sheets - you'll need at least 2 baking sheets.

Baked cookies on a baking sheet.

Bake the cookies for 15 minutes, and cool for a few minutes before moving to a wire rack to cool completely.

Hint: "to fold" something into a batter means to gently mix with big sweeping motions - we're not beating the batter here!

Substitutions

  • Oil - instead of grapeseed oil, you can use olive oil, avocado oil, or simply vegetable oil in a pinch
  • Nuts - use any nut you like! Almonds, walnuts, pecans, etc. would all be delicious in these cookies.
  • Dried fruit - try dried blueberries, raisins, apricots, or cranberries. Just make sure to chop them small if you choose a larger fruit.

Equipment

To make these cherry pistachio cookies, you will need basic measuring equipment, mixing bowls, and baking sheets. At least two baking sheets are needed, as this recipe makes between 30-35 cookies.

You will need something to grind your pistachios. I use a coffee grinder*, since we don't need a huge amount for the recipe. A small food processor will also be fine. Hand chopping won't work for this, since we want the pistachios ground very finely, like flour.

If you need some good baking sheets, try these half sheet pans*, and you may also want to pick up some parchment sheets*. And I find it easiest to use a cookie scoop to portion out the batter. That way all the cookies are the same size. For these healthy pistachio cookies, a 1 tablespoon scoop* is best. You can also use a regular tablespoon, or a kitchen spoon in a pinch.

* Affiliate links

Storage

Cool the cookies completely, and store in an airtight container for up to 5 days. You can store them longer in the refrigerator - up to 10 days - but they may become a bit dry.

Top tip

Don't overbake these cherry pistachio cookies. They will start to get dry and tough. Bake them just long enough that the top of the cookie will spring back when gently pressed.

FAQ

Can I make cherry pistachio cookies nut free?

You could make these cookies using a seed of your choice, instead of pistachios - like sunflower seeds or pumpkin seeds.

How can I make these cookies gluten free?

Use a gluten free baking mix that has a 1-to-1 substitution ratio. You may need to add less milk, because gluten free baking mixes are often not whole grain (another consideration!).

Related

Looking for other recipes like this? Try these:

  • 5 peanut butter cookies with chocolate kisses in them, on a serving plate.
    Healthier Peanut Butter Blossoms
  • Stack of cookies on a plate.
    Cherry Pistachio Cookies
  • Stack of 5 cookies, tied with a decorative string.
    Spiced Molasses Cookies
  • Overhead image of three thumbprint cookies on a platter with strawberry jam in them
    Healthy Thumbprint Cookies
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📖 Recipe

Stack of cookies on a plate.

Cherry Pistachio Cookies

Laura Yautz
Made with whole wheat flour, nutty pistachios, and plump dried cherries, these cookies are pillowy soft, lightly sweet, and perfectly sized. They are the perfect cookie for last minute guests, weeknight baking, or simply anytime.
5 from 2 votes
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Prep Time 15 minutes mins
Cook Time 15 minutes mins
Total Time 30 minutes mins
Course Dessert
Cuisine American
Servings 35 cookies
Calories 62 kcal

Equipment

  • Liquid Measuring Cup
  • Half Sheet Pan
  • Parchment Paper
  • 1 tablespoon Cookie Scoop
  • Coffee grinder or small food processor

Ingredients
  

  • 1 ½ cups Whole Wheat Flour
  • ¾ cup Ground Pistachios ground from ½ cup whole, unsalted pistachios
  • 2 teaspoon Baking Powder
  • ⅛ teaspoon Salt
  • ¾ cup Unsweetened Nondairy Milk
  • ½ cup Unsweetened Applesauce
  • ¼ cup Pure Maple Syrup
  • 2 tablespoon Grapeseed Oil
  • ½ teaspoon Vanilla Extract
  • ½ cup Unsalted Pistachios finely chopped
  • ½ cup Dried Cherries or tart cherries

Instructions
 

  • Preheat oven to 350° F.
  • Line two baking sheets with parchment paper.
  • In a large bowl, combine the flour, ground pistachios, baking powder, and salt.
  • In another bowl, whisk together the milk, applesauce, maple syrup, oil, and vanilla.
  • If you haven't already, chop the pistachios, and have them ready to go.
  • Pour the wet ingredients into the bowl with the dry ingredients, and mix until just combined.
  • Now add the chopped pistachios and dried cherries, and fold them into the batter.
  • Using a 1 tablespoon cookie scoop, scoop the batter onto the baking sheets, leaving about an inch of space between them.
  • Bake for 15 minutes, or until the center of the cookie springs back when pressed lightly.
  • Cool on the baking sheet for about 5 minutes before transferring to a wire rack.
  • Cool completely before storing in an airtight container.

Nutrition

Serving: 1cookieCalories: 62kcal (3%)Carbohydrates: 8.6g (3%)Protein: 1.6g (3%)Fat: 2.6g (4%)Saturated Fat: 0.3g (2%)Polyunsaturated Fat: 1.1gMonounsaturated Fat: 1gTrans Fat: 0gCholesterol: 0mgSodium: 38mg (2%)Potassium: 80mg (2%)Fiber: 1g (4%)Sugar: 3.7g (4%)Vitamin A: 24IUVitamin C: 0.7mg (1%)Vitamin K: 2.9µg (3%)Calcium: 29mg (3%)Iron: 0.4mg (2%)Magnesium: 13.1mg (3%)

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

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

Food safety

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

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

See more guidelines at USDA.gov.

Buffalo Chickpea Wrap with Avocado Lime Ranch Dressing

January 8, 2024 by Laura Yautz Leave a Comment

Wrap with chickpeas, lettuce, tomato and onion, cut in half, on a plate with celery and carrot sticks.

This Buffalo Chickpea Wrap with Avocado Lime Ranch Dressing combines heart-healthy ingredients like low sodium buffalo sauce, chickpeas, and avocado lime ranch in a tasty, low fat vegetarian package. Perfectly folded into a low sodium tortilla for a savory lunch that will delight your mouth as much as your heart.

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

Wrap with chickpeas, lettuce, tomato and onion, cut in half, on a plate with celery sticks. A small bowl of salad in the background.

If you're looking for a big-hitter for your next tailgate party, this is it! It's also incredibly easy, so it works for packable weekday lunches, too, in case you have leftovers.

Our homemade Buffalo sauce is perfect with these wraps, but you will probably also want to try out our Buffalo Tempeh Bites - also a great appetizer!

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Heart Health Benefits of Buffalo Chickpea Wraps

Regular consumption of meals high in saturated fats and sodium can lead to an increased risk of heart disease and stroke. Our Buffalo Chickpea Wraps are consciously crafted to be low in sodium and fat without compromising on flavor. Each ingredient has been chosen for its health benefits as well as its taste.

Chickpeas are a heart-healthy powerhouse. Rich in soluble fiber, they can help reduce bad cholesterol levels and are also packed with plant-based protein, which is beneficial for heart health. The homemade low sodium buffalo sauce provides the spicy kick you love while controlling your salt intake. Our avocado lime ranch dressing brings a creamy, tangy element to the wrap, contributing heart-friendly monounsaturated fats.

By using low sodium tortillas, we further reduce the risk of high blood pressure, a significant risk factor for heart disease. Regular flour tortillas can pack 400 mg sodium or sometimes even more! We went with Tumaro's Carb Wise 9 Grains and Super Seeds, which contribute only 80 mg sodium. There are other options, too, outlined below, but this option was available in our local grocery store!

We round out this heart healthy wrap with plenty of veggies, for a delicious crunch and extra yums. Lettuce, tomato, and onions are our go-to, which add healthy doses of vitamin C, vitamin A, and vitamin K. But if you need a lower vitamin K option, you can leave out the lettuce

Ingredients

We're opting for simple ingredients for our Buffalo Chickpea Wrap. We do use two homemade sauces, so if you haven't already, hop on over to the Low Sodium Buffalo Sauce and Avocado Lime Ranch Dressing recipes and get them made. Neither are difficult or take a long time.

Ingredients for Buffalo Chickpea Wraps.
  • Chickpeas
  • Low Sodium Buffalo Sauce
  • Low Sodium Tortillas
  • Lettuce
  • Tomato
  • Red Onion
  • Avocado Lime Ranch Dressing

See recipe card for quantities.

How to Find Low Sodium Tortillas

To ensure you're selecting the best low sodium tortillas, start by carefully reading the nutrition labels. Look for options that contain no more than 200 mg sodium. Less is really better.

Several brands have stepped up to offer products that meet these criteria. Brands such as Toufayan Low Carb Wraps and Angelic Bakehouse Reduced Sodium Wraps (affiliate links) are known for their lower sodium content, without compromising on the size or the ability to hold all your savory fillings. And, as mentioned earlier, we are using Tumaro's Carb Wise 9 Grains and Super Seeds wraps, which were available in our local grocery. Note that not all varieties of wraps that these brands offer are low sodium! Always read the nutrition labels to be sure!

Corn tortillas are often sodium free, but tend to be more brittle and not great for wraps. If you try corn tortillas, toss them in a hot pan for a few minutes on each side to make them more pliable for your wraps.

Instructions

These wraps come together quickly, once your buffalo chickpeas are made. Here are some pictures to help you along the way!

Chickpeas in a bowl with Buffalo sauce poured on top.

First, pour the buffalo sauce into a bowl with the chickpeas.

Chickpeas mixed with Buffalo sauce.

Stir to fully coat all the chickpeas with the buffalo sauce.

Buffalo sauce covered chickpeas on baking sheet, ready for baking.

Spread the chickpeas out on a baking sheet, giving them plenty of space to crisp up.

Baked buffalo chickpeas on a baking sheet.

Bake for about 20 minutes.

Wrap assembly: Scoop chickpeas onto center of tortilla.

Scoop some of the chickpeas onto the center of a tortilla. Add additional buffalo sauce if you like.

Wrap assembly: add the onions and tomatoes over the buffalo chickpeas.

Top the chickpeas with onion and tomato.

Tortilla flat on the counter with all ingredients for buffalo chickpea wraps on it, ready to roll.

Finally, top with lettuce and avocado lime ranch.

Buffalo chickpea wrap - rolled into a wrap and ready to eat.

Roll the tortilla by folding in 2 opposite sides, and rolling the entire thing into a burrito shape.

Hint: after rinsing the chickpeas, use a clean kitchen towel or paper towels to pat them dry before coating with buffalo sauce. That will help them crisp in the oven better.

Substitutions

As with many sandwich-type recipes, this is completely customizable to your preference. You might consider some of these substitutions:

  • Lettuce - instead of romaine, you can use spinach, ice burg, or even arugula
  • Veggies - include or omit what you want - try chopped celery, carrots, cucumber or most anything else
  • Vegan - you can make it completely vegan by using a vegan yogurt to make the buffalo sauce - I recommend cashew yogurt

Variations

Ready for something a little different? Try some of these variations!

  • BBQ - add BBQ sauce instead of the avocado lime ranch
  • Mexican inspired - add guacamole, salsa, and/or plain Greek yogurt (healthy sub for sour cream)
  • Mediterranean - add sun dried tomatoes and tabouli

See this low sodium BBQ sauce recipe!

Equipment

You'll need very little equipment to make Buffalo Chickpea Wraps. Just some measuring cups and spoons, cutting board and knife, and a baking sheet will do.

If you're in the market for a new sheet pan, this half sheet pan is a great size. And I always like to use either a silicone baking mat, or parchment paper for easy clean up (affiliate links).

Storage

These are great for meal prep, but you don't want to assemble the whole wrap ahead of time. Store all the parts separate in the refrigerator for up to 5 days. Assemble the wraps as close to the time that you will eat them as possible.

That may mean assembling the wrap in the morning, to take to work and eat at lunch time. That will work fine. Wrap the chickpea buffalo wrap in saran wrap to keep it together, and refrigerate it until it's time to eat.

Pro tip

For specialty wraps that are whole grain, grain free, or corn, you will want to warm them up before trying to roll the wrap. This will help reduce the problem of the wrap breaking or ripping. Simply wrap the tortillas in a damp paper towel and microwave for 10-15 seconds.

FAQ

What makes a tortilla low sodium?

A tortilla is considered low sodium when it contains 140 milligrams of sodium or less per serving. Low sodium tortillas are specifically designed to help individuals manage their salt intake as part of a heart-healthy diet. Always check the nutrition label to confirm the sodium content before purchasing.

How can I meal prep with this recipe?

Meal prepping with Buffalo Chickpea Wraps is easy and convenient. Prepare the buffalo chickpea filling and the avocado lime ranch dressing ahead of time and store them separately in the fridge. When ready to eat, warm the tortillas, add the fresh ingredients, assemble your wraps, and enjoy a quick, nutritious meal.

Can I make the Buffalo Chickpea Wrap vegan?

To make the Buffalo Chickpea Wrap vegan, simply replace the Greek yogurt in the buffalo sauce with a nondairy yogurt, like cashew milk yogurt or soy yogurt. Ensure that the tortillas you choose are free from animal products as well (they are sometimes made with lard or other animal-derived ingredients).

Related

Looking for other delicious lunch recipes? Try these:

  • Overhead shot of a bowl of salad before being dressed.
    Buffalo Chickpea Salad Bowls
  • Casserole dish with stuffed peppers in it.
    No Bake Chickpea Stuffed Peppers
  • Bowl of white chili, garnished with sliced avocado, a lime wedge, and chopped cilantro.
    White Bean Veggie Chili
  • Wrap with chickpeas, lettuce, tomato and onion, cut in half, on a plate with celery and carrot sticks.
    Buffalo Chickpea Wrap with Avocado Lime Ranch Dressing

Pairing

These are my favorite dishes to serve with Buffalo Chickpea Wraps:

  • Lentil soup in a bowl.
    Low Sodium Lentil Soup with Spinach
  • Large stone mortar and pestle filled with guacamole.
    Low Sodium Guacamole
  • Overhead picture of large plate with salad on it.
    Arugula Avocado Salad with Pineapple Vinaigrette
  • Iced tea in Mason jars, with ice, blackberries, and mint.
    Blackberry Iced Tea
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📖 Recipe

Wrap with chickpeas, lettuce, tomato and onion, cut in half, on a plate with celery and carrot sticks.

Buffalo Chickpea Wrap with Avocado Lime Ranch Dressing

Laura Yautz
This wrap combines heart-healthy ingredients like low sodium buffalo sauce, chickpeas, and avocado lime ranch in a tasty, low fat vegetarian package. Perfectly folded into a low sodium tortilla for a savory lunch that will delight your mouth as much as your heart.
5 from 1 vote
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Print Recipe Pin Recipe Save Recipe Saved Recipe!
Prep Time 10 minutes mins
Cook Time 15 minutes mins
Total Time 25 minutes mins
Course Lunch
Cuisine American
Servings 4
Calories 202 kcal

Ingredients
  

  • 1 can No Added Salt Chickpeas drained, rinsed, and patted dry
  • ¼ cup Low Sodium Buffalo Sauce
  • 4 Low Sodium Tortillas/Wraps like Tumaro's Carb Wise 9 Grains and Super Seeds wraps
  • 1 cup Romaine Lettuce chopped
  • ½ cup Tomatoes chopped
  • ½ cup Avocado Lime Ranch Dressing
  • ¼ cup Red Onion chopped

Instructions
 

  • Preheat oven to 400° F.
  • Combine the chickpeas with the Buffalo sauce, and spread on a baking sheet.
  • Bake for 15-20 minutes, until the chickpeas just start to get crispy, but are still soft inside.
  • Remove from oven, and cool slightly - or completely depending on your preference.
  • Assemble the wrap. It can be helpful to wrap the tortillas in a damp paper towel and microwave for 10-15 seconds to make them less likely to rip.
  • On each tortilla, spread ¼ of each of the following: buffalo chickpeas, lettuce, tomatoes, red onion, and Avocado Lime Ranch Dressing.
  • Fold 2 opposing sides of the tortilla in, and then roll into a wrap.
  • Enjoy with extra buffalo sauce or ranch dressing for dipping.

Nutrition

Serving: 1wrapCalories: 202kcal (10%)Carbohydrates: 32.3g (11%)Protein: 12.3g (25%)Fat: 6.2g (10%)Saturated Fat: 0.5g (3%)Polyunsaturated Fat: 2.1gMonounsaturated Fat: 2.5gCholesterol: 0.2mgSodium: 216mg (9%)Potassium: 492mg (14%)Fiber: 14.2g (59%)Sugar: 4.8g (5%)Vitamin A: 522IU (10%)Vitamin C: 11.2mg (14%)Vitamin K: 39µg (37%)Calcium: 204mg (20%)Iron: 3.4mg (19%)Magnesium: 42.6mg (11%)

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

Keyword low sodium buffalo chickpea wrap
Tried this recipe?Let us know how it was!

Food safety

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

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

See more guidelines at USDA.gov.

Avocado Lime Ranch Dressing

January 5, 2024 by Laura Yautz Leave a Comment

Jar of avocado salad dressing, with avocado, limes, and parsley in the background.

Avocado Lime Ranch Dressing is a breeze to whip up using just your blender and few other simple tools. We use heart healthy avocados to make our dressing ultra creamy without all the saturated fat of regular ranch, and flavorful herbs and spices for that punch of ranch you love. Pour it on salads and sandwiches, or use it as a delicious dip for your veggies!

Jar of green colored salad dressing, with avocado, limes, and parsley in the background.

While an obviously perfect pair for a basic tossed salad, you might also like to try it with Buffalo Tempeh Bites for dipping! Mmmm.

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Heart Health Benefits of Avocado Lime Ranch Dressing

This homemade ranch dressing is rich in monounsaturated fats, plant proteins, antioxidants, and phytonutrients. It contains ingredients that can contribute to your heart healthy eating patterns by helping improve to cholesterol profiles and lower oxidative stress and blood pressure (1, 2), especially when using this version to replace standard ranch dressing.

Macronutrients

The dressing is overall low in calories, low in carbohydrates, low in protein, and low in total fat. This makes it perfect for heart healthy salads, sandwiches, wraps, or just for dipping!

The fat profile however, is mainly monounsaturated fat. This is the heart healthiest type of fat, and can help lower LDL cholesterol (1), especially when using it to replace high saturated fat foods.

Micronutrients and Bioactive Components

Using our own blend of ranch seasoning ensures our dressing is low sodium, helping to keep blood pressure in check.

Here's a look at the bioactives in this dressing:

  • Monounsaturated fats - (in avocado) type of fat molecule that can help lower LDL cholesterol, and provides nutrition to maintain and build you body's cells (1);
  • Lutein - (in avocados) a carotenoid that can help reduce oxidative damage of lipoproteins and help improve HDL particles (3); and
  • Soy protein and isoflavones - (in soy milk and yogurt - IF using) - associated with lower risk of coronary heart disease and overall cardiovascular disease (4).

Ingredients

Here's what you'll need to create your avocado lime ranch dressing recipe, along with applicable notes and substitution recommendations:

Ingredients for avocado lime ranch dressing.
  • Ripe avocado
  • Unsweetened nondairy milk - or use nonfat dairy milk
  • Plain soy yogurt, or other plant based unsweetened yogurt (or nonfat plain dairy yogurt)
  • Lime juice
  • Low Sodium Ranch Seasoning
  • Salt (not pictured)

See recipe card for quantities.

Instructions

Just a few simple steps to create this delicious, low sodium salad dressing!

Small blender with non dairy milk and lime juice added to it.
  1. Step 1: Pour the milk and the lime juice into the blender.
Blender with yogurt and ranch seasoning added to the milk.
  1. Step 2: Next add the yogurt and the ranch seasoning.
Blender with avocado added in to the rest of the ingredients.
  1. Step 1: Finally, add the avocado to the rest of the ingredients.
Blended avocado lime ranch dressing, in the blender cup.
  1. Step 2: Blend on high until completely smooth. Add milk or water, a little at a time, if it seems to thick.

Hint: Look for avocados that yield slightly to gentle pressure, have uniform softness without mushy spots, and possess dark green to nearly black skin depending on the variety. If you've never cut an avocado before, watch the video tutorial below:

Video: How to cut an avocado

Variations

If you're looking for something a little different, try one of these variations:

  • Spicy - add a dash of chipotle powder or cayenne to kick it up a notch
  • Peppercorn - add crushed peppercorns to the dressing after blending it
  • Cucumber - add half or a quarter of a seedless cucumber into the blender. You may also need less milk.

This Cilantro Lime Sauce is delicious, too!

Equipment

I love my Vitamix high speed blender (affiliate link) for this, but you could get away with just about any blender for this recipe. None of the ingredients are overly hard, so it should blend up just fine with what you have. You can also easily double this recipe if your blender needs more volume in it.

Storage

Store the avocado lime ranch dressing in an airtight container in the refrigerator for up to 10 days. Shake well before using each time.

Healthy heart pro tip

Ranch dressing is often high in sodium, saturated fat, and sometimes added sugar. We're using an avocado, full of heart healthy monounsaturated fats, plus nonfat versions of other ingredients to make our version delicious, but heart healthy. Our low sodium ranch seasoning keeps the dressing blood pressure friendly as well!

FAQ

Can I use any non-dairy milk substitute for this recipe?

Yes, you can use any unsweetened non-dairy milk substitute to create this avocado lime ranch dressing. It's important to choose unsweetened varieties to ensure that the other flavors in the dressing are not overwhelmed, and the final product adheres to the intended savory profile.

How long can I store the avocado lime ranch dressing in the fridge?

The dressing should maintain its freshness in the refrigerator for 7-10 days. Make sure you store it in an airtight container to preserve its flavor and prevent oxidation. The presence of lime juice in the dressing may help slow down the browning process that's common with avocados.

Related

Looking for other recipes like this? Try these:

  • Small plate with carrot and celery sticks on it, and a small bowl of ranch dressing in the middle.
    Dairy Free Ranch Dressing
  • Croutons in a small bowl.
    Italian Seasoned Whole Wheat Croutons
  • Strawberry sauce in a small glass creamer, with fresh strawberries scattered around.
    Healthy Strawberry Sauce {no added sugar}
  • Jar of avocado salad dressing, with avocado, limes, and parsley in the background.
    Avocado Lime Ranch Dressing

Pairing

These are my favorite dishes to serve with Avocado Lime Ranch Dressing:

  • Wrap with chickpeas, lettuce, tomato and onion, cut in half, on a plate with celery and carrot sticks.
    Buffalo Chickpea Wrap with Avocado Lime Ranch Dressing
  • Bean burger on a bun, with onions, tomatoes, lettuce and sauce dripping out.
    Quinoa Mushroom Burgers with Black Beans
  • Pizza on a peel, with whole wheat crust, topped with salad.
    Heart Healthy Pizza with Greek Yogurt Whole Wheat Crust
  • Basket of root vegetable fries
    Root Vegetable Fries
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📖 Recipe

Jar of avocado salad dressing, with avocado, limes, and parsley in the background.

Avocado Lime Ranch Dressing

Laura Yautz
We use heart healthy avocados to make our dressing ultra creamy without all the saturated fat of regular ranch, and flavorful herbs and spices for that punch of ranch you love. Pour it on salads and sandwiches, or use it as a delicious dip for your veggies!
No ratings yet
Prevent your screen from going dark
Print Recipe Pin Recipe Save Recipe Saved Recipe!
Prep Time 10 minutes mins
Total Time 10 minutes mins
Course Condiment
Cuisine American
Servings 10
Calories 36 kcal

Equipment

  • High speed blender
  • Measuring Cups and Spoons
  • Liquid Measuring Cup
  • Citrus Juicer

Ingredients
  

  • 1 ripe Avocado
  • ½ cup Unsweetened nondairy milk substitute (or nonfat milk)
  • ½ cup Plain Soy Yogurt (or other plain plant based yogurt or plain nonfat dairy yogurt)
  • 1 tablespoon Lime Juice
  • 1 tablespoon Ranch Seasoning
  • ¼ teaspoon Salt

Instructions
 

  • Place all ingredients in a high speed blender.
  • Blend on high until all the ingredients are very smooth. If it seems too thick, add a splash more of milk or water until the consistency is what you like.
  • Store in an airtight container in the refrigerator.

Nutrition

Serving: 2tablespoonCalories: 36kcal (2%)Carbohydrates: 2.2g (1%)Protein: 2g (4%)Fat: 2.3g (4%)Saturated Fat: 0.3g (2%)Polyunsaturated Fat: 0.5gMonounsaturated Fat: 1.4gSodium: 80mg (3%)Potassium: 111mg (3%)Fiber: 1.1g (5%)Sugar: 0.6g (1%)Vitamin A: 27.5IU (1%)Vitamin C: 1.4mg (2%)Vitamin K: 5µg (5%)Calcium: 29mg (3%)Iron: 0.2mg (1%)Magnesium: 8.5mg (2%)

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

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

Food safety

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

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

See more guidelines at USDA.gov.

As an Amazon Associate I may earn from qualifying purchases. Your purchase helps me keep the lights on, at no additional cost to you! I never recommend products that I don't love. Thanks for your support!

Spiced Molasses Cookies

November 21, 2023 by Laura Yautz 2 Comments

Stack of 5 cookies, tied with a decorative string.

This recipe for Spiced Molasses Cookies is a healthier twist on the traditional treat. We use heart-friendly ingredients like whole wheat flour, and less oil and sugar, while retaining the delightful, chewy texture and piquant flavor. And the best part is no one will even know this is a healthier version! These cookies can hold their own at any cookie swap or holiday table!

Stack of 5 cookies, tied with a decorative string.

When we think about cookies, what often comes to mind are the traditional recipes laden with white flour, butter, and tons of sugar. However, in our quest to balance indulgence and well-being, we reimagined the classic chewy ginger molasses cookies with whole wheat flour, less fat, less sugar, and all the holiday flavors!

While we do keep some added sugar - we're still using molasses, plus we add some honey, it's far less that most holiday cookies. Remember that healthier desserts are still desserts, and should be enjoyed in moderation.

That said, make sure to check out our other delicious cookie recipes, like Peppermint Hot Cocoa Cookies, Healthy Thumbprint Cookies, and Cherry Filled Chocolate Truffles.

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Heart Health Benefits of Spiced Molasses Cookies

Our recipe for healthy molasses cookies not only delivers on taste, but also contributes positively to your heart health!

With whole wheat flour as a base, these cookies provide a good source of dietary fiber, which has been linked to a decrease in 'bad' LDL cholesterol levels. Lowered cholesterol is significant in promoting heart health because it reduces the risk of developing heart disease.

The ginger in these cookies is also a heart-friendly ingredient. A substantial body of research suggests that ginger has anti-inflammatory and anti-oxidative effects, both valuable in preserving cardiovascular health.

Additionally, these cookies are made with less oil and sugar than traditional recipes. Grapeseed oil is used because of its high levels of polyunsaturated fats and vitamin E - both known to be heart-healthy. Reduced sugar content helps regulate blood glucose levels and prevents a spike in insulin, as well as maintain a healthy heart.

Furthermore, the hero ingredient - molasses - also plays a considerable role in promoting heart health. Rich in potassium, calcium, and magnesium, it may help control blood pressure, while providing a little sweetness.

Overall, these healthy ginger cookies are low in calories, low in fat, and reduced in sugar. With every bite, you're doing your heart - and your tastebuds - a favor.

Ingredients

Our recipe takes the essence of classic cookie making and infuses it with healthier ingredients.

Ingredients for spiced molasses cookies.
  • Whole Wheat Flour
  • Honey
  • Molasses
  • Unsweetened Applesauce
  • Grapeseed Oil
  • Vanilla Extract
  • Cinnamon, Ginger, and Cloves
  • Baking Powder
  • Salt

See recipe card for quantities.

Instructions

There is something rewarding about baking your own cookies, especially when they're as healthy and delicious as these healthy ginger cookies. Here's a step-by-step guide to help you through the process.

Dry cookie ingredients in a bowl.

In a large bowl, combine all the dry ingredients.

All the wet ingredients mixed together in a glass liquid measuring cup.

In another bowl, combine all the wet ingredients.

Wet ingredients poured into dry ingredients, in a bowl.

Pour the wet ingredients into the dry ingredients.

Mixed cookie dough, in a bowl.

Mix well until a dough forms.

Cookie dough, rolled into a ball, in a small dish of granulated sugar.

Scoop the dough by tablespoon, and roll into a ball. Roll in granulated sugar, if desired.

Cookie dough rolled into balls, then rolled in sugar, and arranged 2 inches apart on a cookie sheet.

Place the rolled dough on a lined cookie sheet, about 2 inches apart.

Cookie dough, rolled into balls and sugar; 2 balls are flattened into disks, with a small glass visible, which was used to flatten the cookies.

Using the bottom of a drinking glass, or other flat surface, flatten the balls to about ¼ inch thick.

Baked cookies on a cookie sheet.

Bake for about 12 minutes. Cool on the cookie sheet for about 5 minutes before moving to a cooling rack.

Hint: I use an actual 1 tablespoon measuring spoon to scoop the dough, but you could also use a small scoop (affiliate link). Spray your spoon or scoop lightly with cooking spray to easily get the dough out of the scoop!

Substitutions

Some good substitutions for spiced molasses cookies are:

  • Flour - use whole wheat pastry flour, or all-purpose flour (the latter contains no fiber). This recipe does not work well with almond flour, and has not been tested with gluten free baking blends.
  • Oil - use any other neutral oil, like canola oil, peanut oil, or vegetable oil
  • Honey - use pure maple syrup instead. This substitution will also make this a vegan ginger molasses cookie recipe.

Equipment

This recipe requires nothing special in terms of equipment. You'll need basic measuring cups and spoons, a liquid measure, a mixing bowl and spoon, and some baking sheets with a liner or parchment paper (affiliate links).

I find it helpful to have two sets of measuring spoons, if possible. That way I can use one for liquids and the other for dry measures. Isn't it frustrating when you use your teaspoon to measure honey, only to find you need it to measure baking powder next?!

Storage

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

They can also be frozen for up to 3 months.

Top tip

Probably double this recipe, because they will not stick around your kitchen long!

Ginger cookies on a cooling rack, from overhead.

FAQ

Which type of molasses is best for cookies?

Unsulphured molasses is the best choice for cookies. It's purer and less processed compared to other types. The naturally sweet, rich, and robust flavor of this molasses variant enhances the taste profile of the cookies, making them delicious and flavorful.

If you're after a healthier type, blackstrap molasses stands out among its counterparts. However, if taste is your top concern, light or dark molasses might be more suitable.

Can I use regular flour instead of whole wheat flour?

Yes, you can use regular flour instead of whole wheat flour. However, using whole wheat flour contributes to the nutritional content of the cookies, making them a healthier option.

What can I use instead of honey?

You can use pure maple syrup in place of the honey, without changing the rest of the recipe. Maple syrup will add a delicious flavor to these cookies, too! You can also use brown sugar or white sugar. You may need to add a splash of water or milk if the dough is too dry after mixing.

Related

Looking for other recipes like this? Try these healthier baked goods:

You must use the category name, not a URL, in the category field.

Pairing

These are my favorite appetizers and accompaniments to serve with spiced molasses cookies:

  • Glass mug of hot cocoa, garnished with whipped cream and 2 cinnamon sticks. Small gingerbread cookies are scattered around the table.
    Gingerbread Hot Cocoa
  • A winter fruit salad shaped like a wreath, with a bowl of dip in the middle.
    Christmas Fruit Tray with Cinnamon Yogurt Dip
  • Overhead shot of a loaf of quick bread studded with candied oranges.
    Pecan Cranberry Bread
  • Green tortilla roll up appetizers shaped like a Christmas tree.
    Christmas Pinwheels
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📖 Recipe

Stack of 5 cookies, tied with a decorative string.

Spiced Molasses Cookies

Laura Yautz
A healthier twist on the traditional treat. And the best part is no one will even know this is a healthier version! These cookies are easy, and can hold their own at any cookie swap or holiday table!
5 from 2 votes
Prevent your screen from going dark
Print Recipe Pin Recipe Save Recipe Saved Recipe!
Prep Time 15 minutes mins
Cook Time 12 minutes mins
Total Time 27 minutes mins
Course Dessert, Food Gift
Cuisine American
Servings 24 cookies
Calories 78 kcal

Equipment

  • Mixing bowl
  • Measuring Cups and Spoons
  • Liquid Measuring Cup
  • Half Sheet Pan
  • Silicone Baking Mat

Ingredients
  

  • 2 cups Whole Wheat Flour
  • 1 tablespoon Ground Ginger
  • 2 teaspoon Baking Powder
  • 1 teaspoon Cinnamon
  • ¼ teaspoon Ground Cloves
  • ¼ teaspoon Salt
  • ⅓ cup Molasses
  • ¼ cup Grapeseed Oil
  • ¼ cup Honey
  • ¼ cup Unsweetened Applesauce
  • 1 teaspoon Vanilla extract
  • Optional 2 tbsp Granulated Sugar for coating

Instructions
 

  • Preheat oven to 350° F.
  • In a large bowl, mix flour, ginger, baking powder, cinnamon, cloves, and salt.
  • In another bowl, combine molasses, oil, honey, applesauce, and vanilla extract.
  • Pour the wet ingredients into the dry, and mix well.
  • Form the dough into balls, 1 tablespoon at a time, and roll in granulated sugar, if desired.
  • Place on lined baking sheet, about 2 inches apart.
  • Use the bottom of a glass, or other flat object, to slightly flatten each ball to about ¼ inch thick.
  • Bake for 12 minutes.
  • Allow to cool on the baking sheet for 5 minutes before transferring to a cooling rack.
  • Store in an airtight container after cooling completely.

Nutrition

Serving: 1cookieCalories: 78kcal (4%)Carbohydrates: 14g (5%)Protein: 1.3g (3%)Fat: 2.5g (4%)Saturated Fat: 0.3g (2%)Polyunsaturated Fat: 1.7gMonounsaturated Fat: 0.4gTrans Fat: 0gCholesterol: 0mgSodium: 2mgPotassium: 101.7mg (3%)Fiber: 1.1g (5%)Sugar: 6g (7%)Vitamin A: 2.4IUVitamin C: 0.4mgVitamin K: 0.2µgCalcium: 12.35mg (1%)Iron: 0.58mg (3%)Magnesium: 24.04mg (6%)

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

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

Food safety

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

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

See more guidelines at USDA.gov.

As an Amazon Associate I may earn from qualifying purchases. Your purchase helps me keep the lights on, at no additional cost to you! I never recommend products that I don't love. Thanks for your support!

Pecan Pie Baked Oatmeal (sweetened with dates)

November 14, 2023 by Laura Yautz 2 Comments

Overhead image of baked oatmeal, still in the baking pan.

Oatmeal has been a well-loved breakfast staple for many years, and it's time to put a new spin on this classic with our Pecan Pie Baked Oatmeal recipe. This recipe is a unique fusion of comforting oatmeal and decadent pecan pie, offering an explosion of flavor in every spoonful. No added sugar or corn syrup here!

The base is made with whole grain oatmeal, known for its ability to keep you full and satisfied for a good part of your day. Giving this oatmeal its pecan pie essence are healthful pecans and naturally sweet dates, ingredients that blend together to mimic the classic pie taste.

Square of baked oatmeal on a plate, topped with whipped cream and a dusting of cinnamon.

There is something reassuringly nostalgic about waking up to the smell of warm, inviting food during the holiday season. Especially on days like Thanksgiving or Christmas, comfort foods are in demand. And that's where our Pecan Pie Oatmeal steps in.

This heart-healthy recipe, emanating the aroma of sweet, buttery pecans and wholesome oats, has all the delightful flavors of a traditional pecan pie. But it comes with a far more pleasurable kick - of health and wholesomeness. It's indulgent, satisfying, and, unlike sugar-laden, corn syrup-heavy pecan pie, it's guilt-free.

You don't want to miss our other healthy holiday recipes, either! Try our Pecan Cranberry Bread, or our healthy Holiday Spiced Nuts!

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What makes this Pecan Pie Oatmeal heart healthy?

Besides its delicious taste, the core ingredients of pecan pie oatmeal contribute to an array of beneficial properties, making it not only a delightful but also a highly nutritious meal.

Whole grain oatmeal is famously rich in dietary fiber. Including a high-fiber food like oatmeal in your diet can aid in normalizing bowel movements, controlling blood sugar levels, and achieving a healthy weight. It also gives a feeling of fullness, making it an excellent choice for individuals trying to maintain or lose weight. Besides all that, the specific type of fiber in oats, beta-glucan, is known for its cholesterol lowering ability.

Pecans are a wonderful source of magnesium - a mineral instrumental for over 300 biochemical reactions in the body. Besides playing a significant role in energy creation and protein formation, magnesium also aids in muscle movements and nervous system regulation - important for heart function!

Pecans, the shining star of this dish, are packed with healthful monounsaturated and polyunsaturated fats. These types of fats are known to improve heart health by reducing bad cholesterol levels and increasing good cholesterol levels. Furthermore, they can decrease the risk of type 2 diabetes and contribute to the overall wellbeing of your body.

Ingredients

Besides its delicious taste, the core ingredients of this pecan oatmeal contribute to an array of beneficial properties, making it a delightful and highly nutritious meal.

Ingredients for pecan pie oatmeal.
  • Unsweetened Non-dairy Milk
  • Dates
  • Vanilla Extract
  • Unsweetened Applesauce
  • Old Fashioned Oats
  • Pecans
  • Cinnamon
  • Salt

See recipe card for quantities.

Instructions

While the total time involved in the recipe might seem high, most of it is hands-off time. Preparing this pecan oatmeal recipe is quite simple.

Milk and dates in a saucepan.

Heat the milk, dates, and vanilla in a small saucepan until just before boiling. Remove from heat, put a lid on the pot, and let it sit for about 20 minutes to soften the dates.

Wet ingredients in a blender.

Pour the milk mixture into a blender and add the applesauce. Blend on high until the mixture is smooth.

Roughly chopped pecans on a cutting board.

Meanwhile, chop the pecans if you haven't already.

Dry ingredients in a bowl.

Mix the oats, pecans, and cinnamon and salt together in a large bowl.

Wet ingredients poured into the dry ingredients.

Pour the mixture from the blender over the oat mixture.

All the ingredients combined, and ready to pour into a baking pan.

Stir to mix well.

Ingredients poured into a baking pan, with pecan halves arranged decoratively on top, ready to go into the oven.

Pour the mixture in an oiled baking pan, and arrange extra pecans decoratively on top if you wish.

Baked oatmeal, just out of the oven.

Bake until the top is crispy, and the inside is no longer runny. You want to be able to slice the oatmeal.

Hint: if you have a high speed blender, like Vitamix (affiliate link), you can get away with not soaking the dates in warm milk. Just add them to the blender, and go from there.

Substitutions

A few substitutions you may be interested in:

  • Gluten free - make sure to use certified gluten free oats (While oats are naturally gluten free, they are often contaminated with gluten. Certified gluten free oats are always gluten free.)
  • Milk - use any type of dairy or non dairy milk replacement in 1:1 ratio. Choose lowfat or fat free, and unsweetened varieties.
  • Nuts - use any other nut you like - though that obviously will no longer be pecan pie oatmeal

Equipment

We use a lot of standard kitchen equipment for our baked pecan pie oatmeal. The only item you may not already have is a high speed blender. I prefer to use Vitamix (affiliate link), and you can sometimes get good deals around the holidays at stores like Costco. Any other high speed blender will work as well.

If you don't have a high speed blender, a regular blender can work too. Just make sure to soak your dates a good long time, until they are very soft. Even then, you may end up with some pieces that don't get blended. That won't matter too much for this recipe, though, so use what you have!

Storage

If you have leftovers, cool completely, then cover the dish and refrigerate. Warm slices in the microwave, about 20-30 seconds.

The baked oatmeal will keep in the refrigerator for about 5 days, making it excellent for meal prep!

Top tip

If you think the mixture looks a little dry before baking, add a little extra milk to it. If you add too much you can always bake it a little longer, but if there's not enough, your baked oatmeal will be too dry.

FAQ

Can I make pecan pie overnight oats?

Yes! This recipe is easily made into overnight oats. Simply follow steps 2-5 in the recipe, and then cover and refrigerate overnight!

Is pecan pie oatmeal suitable for holiday gatherings?

Indeed, pecan pie baked oatmeal can be a fantastic addition to any holiday breakfast, especially during family-oriented occasions such as Thanksgiving and Christmas. Its sweet and hearty flavor can often be a crowd-pleaser, and it's a healthy option too which can balance out the typically rich holiday fare.

Can beginners make pecan pie oatmeal?

Definitely! The pecan pie oatmeal recipe is beginner-friendly. Just follow the step-by-step guidance provided in the article, including some tips and tricks for a perfect outcome. In no time, you'll be able to prepare and serve this heart-healthy and delectable dish.

Square of pecan pie baked oatmeal on a plate, topped with whipped cream and a dusting of cinnamon.

Related

Looking for other delicious oatmeal recipes? Try these:

  • Overhead picture of a bowl of oats, with chopped pecans and papaya.
    Cinnamon Overnight Oats
  • Oatmeal in a small bowl, garnished with walnuts, shredded carrots, and toasted coconut.
    Carrot Oatmeal with Pineapple
  • Small mason jar of oatmeal with walnuts and banana slices on top, with a drizzle of peanut butter
    Banana Bread Overnight Oats
  • Close up of a mini muffin on a cooling rack with the rest of the muffins in the background.
    Mini Peanut Butter Oatmeal Muffins

Pairing

These are my favorite dishes to serve with pecan pie baked oatmeal:

  • Glass mug of hot cocoa, garnished with whipped cream and 2 cinnamon sticks. Small gingerbread cookies are scattered around the table.
    Gingerbread Hot Cocoa
  • Overhead shot of a loaf of quick bread studded with candied oranges.
    Pecan Cranberry Bread
  • Close up glass of mango orange smoothie.
    Mango Orange Smoothie
  • Small jar of pumpkin spice syrup.
    Healthy Pumpkin Spice Syrup
Want to say thank you?

📖 Recipe

Overhead image of baked oatmeal, still in the baking pan.

Pecan Pie Baked Oatmeal

Laura Yautz
A new spin on a classic! Pecan Pie Baked Oatmeal is a unique fusion of oatmeal and pecan pie with no added sugar or corn syrup! Great for holiday breakfast, too!
5 from 1 vote
Prevent your screen from going dark
Print Recipe Pin Recipe Save Recipe Saved Recipe!
Prep Time 30 minutes mins
Cook Time 35 minutes mins
Total Time 1 hour hr 5 minutes mins
Course Breakfast
Cuisine American
Servings 9
Calories 355 kcal

Equipment

  • High speed blender
  • Measuring Cups and Spoons
  • Liquid Measuring Cup
  • 9x9 Baking Pan

Ingredients
  

  • 3 ¼ cups Unsweetened Nondairy Milk
  • 1 cup Pitted Dates
  • 1 teaspoon Vanilla Extract
  • 3 cups Old Fashioned Oats
  • 2 cups Pecans roughly chopped
  • ½ cup Unsweetened Applesauce
  • 2 teaspoon Cinnamon
  • Pinch Salt

Instructions
 

  • Preheat oven to 350° F.
  • Add nondairy milk, dates, and vanilla extract to a saucepan, and heat to just before boiling. Remove from heat and set aside for 20-30 minutes to allow the dates to soften.
  • When the dates are soft, pour the contents of the saucepan into a blender, along with the applesauce, and blend on high until the mixture is smooth. Add a splash more milk if it gets too thick.
  • In a large bowl, mix the oats, chopped pecans, cinnamon and salt together.
  • Pour the date mixture into the bowl, and stir to combine well.
  • Pour the mixture in an oiled baking dish, 9x9 or similar size, and bake for 35-40 minutes.
  • Serve warm with a small dollop of whipped cream and a sprinkle of cinnamon.

Nutrition

Calories: 355kcal (18%)Carbohydrates: 37g (12%)Protein: 9.3g (19%)Fat: 21g (32%)Saturated Fat: 2.1g (13%)Polyunsaturated Fat: 6.9gMonounsaturated Fat: 10.8gSodium: 49mg (2%)Potassium: 453mg (13%)Fiber: 7g (29%)Sugar: 13g (14%)Vitamin A: 174.7IU (3%)Vitamin C: 0.5mg (1%)Vitamin K: 5.2µg (5%)Calcium: 127mg (13%)Iron: 2.4mg (13%)Magnesium: 93.4mg (23%)

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

Keyword Pecan Pie Oatmeal, Thanksgiving Breakfast
Tried this recipe?Let us know how it was!

Food safety

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

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

See more guidelines at USDA.gov.

White Bean Quesadillas with Caramelized Onions, Kale, and Butternut Squash

November 1, 2023 by Laura Yautz Leave a Comment

Two quesadillas on a plate, with a bowl of salsa, garnished with avocado slices.

Corn tortillas are gently wrapped around a protein-rich stuffing of creamy white beans and earthy kale, nestled in a bed of sweet and salty butternut squash purée, and topped with perfectly caramelized onions, for an out of this world meal, delivering irresistible flavor. If you want a traditional quesadilla, these white bean quesadillas are NOT that! But if you're looking for a unique spin on the classic, you're in the right place!

Two quesadillas on a plate, with a bowl of salsa, garnished with avocado slices.

While this delicious recipe uses a variety of seasonal Fall produce, the ingredients are available year round, so you can enjoy it anytime.

White bean quesadillas will pair well with charred corn and poblano salad, cilantro lime quinoa, or this easy 3 bean soup.

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Heart Health Benefits of White Bean Quesadillas

These white bean and kale quesadillas provide an assortment of health benefits, particularly for the heart.

Firstly, the white beans in our quesadillas are an impressive source of protein and dietary fiber. These are vital components of a heart-healthy diet as they help to reduce levels of 'bad' LDL cholesterol. Reduced levels of LDL cholesterol limit the risk of developing dangerous arterial plaques.

Another heart-friendly ingredient is olive oil, which is rich in monounsaturated fats. Substituting monounsaturated fats for saturated fats in your diet has a demonstrated ability to lower your cholesterol, further decreasing your heart disease risk. Adding to this, the kale found in these quesadillas is packed with antioxidants, vitamin A, and vitamin K. Consuming kale can help reduce oxidative stress and inflammation, which are key contributors to heart disease.

Finally, the other ingredients like butternut squash, onions, and miso paste enhance, not only the flavor, but also the nutritional profile of the dish. They add a significant amount of vitamins, antioxidants, and minerals, providing substantial nourishment and protection for your heart.

So, at only 200 calories each, these white bean quesadillas are not only dairy free, but they're also gluten free, low in sodium, cholesterol free, and high in protein, folate, vitamin A, vitamin C, vitamin E, vitamin K, calcium, iron, and potassium. They're deliciously hearty and incredibly heart-healthy!

Check out my guide on cooking with less salt.

Ingredients

We start our recipe with simple, seasonal ingredients. Here's what we need for our gluten free quesadillas.

Ingredients for white bean quesadillas.
  • Butternut squash
  • Kale
  • Garlic
  • Onions
  • Salt
  • Olive oil
  • White beans
  • Miso paste
  • Chili powder
  • Cumin
  • Corn tortillas

See recipe card for quantities.

Instructions

There are several ways to save a bunch of time on this recipe (see recipe card!), but here's how we do it without those conveniences!

Onion, sliced, on a cutting board.

Thinly slice the onions.

Sliced raw onions added to a skillet to sauté.

Add the onion slices to a preheated, large, nonstick pan with olive oil, and turn the heat to low.

Onions sauteing in a skillet to make caramelized onions.

Continue to cook the onions on low, stirring frequently, to prevent burning.

Caramelized onions in a skillet.

The onions will take 45-60 minutes to properly caramelize. Remove from the heat.

A butternut squash, peeled, halved, and seeded, on a cutting board.

While the onions caramelize, prepare the squash by peeling it, halving, and removing seeds.

Chopped butternut squash on a cutting board.

Chop the squash into pieces roughly 1 inch.

Raw butternut squash cubes, tossed with oil and pepper, on a baking sheet.

Toss the squash with oil and ground pepper on a lined baking sheet.

Roasted butternut squash cubes on a baking sheet.

Bake the squash until it's very soft and starting to brown on the edges.

Roasted butternut squash cubes in a food processor with miso paste.

Put the squash in a food processor, along with the miso paste.

Butternut squash puree in a food processor.

Process on high, slowly drizzling in water, a few tablespoons at a time, until a smooth, but thick, consistency is reached.

White beans with seasoning in a skillet.

Now make the filling by heating the oil, and adding the garlic, beans, and spices to a hot skillet.

White beans sautéed in seasoning, in a skillet.

Sauté a few minutes, until fragrant.

Chopped kale added to skillet.

Add the chopped kale to the skillet, along with the water, and cover until the kale is wilted and bright green.

Finished white bean and kale mixture, in a skillet.

Stir to fully incorporate the ingredients, and remove from heat.

Tortilla with all the fillings piled on to one half, in a skillet.

Make the quesadillas by smearing a spoonful of squash puree on half the tortilla, followed by a few spoons full of the bean kale mixture, finally ending with a heaping spoonful of caramelized onions. Place the tortilla on a preheated, dry, skillet for a few seconds before folding it in half.

Quesadilla in a skillet, cooking.

Cook the quesadillas for about 5 minutes on each side, or until they have reached the level of browning that you prefer.

Hint: both the squash purée and the caramelized onions can be made up to 5 days in advance to cut prep time on the day you want to eat these!

Time Saving Tips

Not everyone wants to (or can) spend the time it takes to make these from scratch, using all the raw ingredients. Try these great time saving tips to make these butternut squash quesadillas a breeze.

  • Use frozen butternut squash - Instead of a whole butternut squash, use frozen squash. No need to thaw - toss with oil and pepper and follow the recipe from there. Your baking time may be less, so keep an eye on it.
  • Use already pureed squash or pumpkin - You'll need about 1 or 1 ½ cups of it, then simply mix with the miso paste. You may want to mix the miso with a little warm water first to make it easier to incorporate into the squash.
  • Sauté the onions - Properly caramelized onions take lots of time. But if you want, you can simply sauté them to your liking and use them that way.
  • Make slow cooker caramelized onions - That's right! Your slow cooker will make caramelized onions that are ready for you to use in these quesadillas when you get home from work!

Try this recipe for Slow Cooker Caramelized Onions from Gimme Some Oven, using the olive oil option, limited salt, and none of the optional brown sugar. This recipe will make more than you need for the quesadillas, but is that really a bad thing?! YUM!

Variations

The beauty of these white bean quesadillas lies in their versatility. You can easily modify the ingredients to cater to your personal preferences, diet restrictions, or simply to experiment with new flavors.

  • Extra spicy - add jalapeño slices in your quesadilla
  • Cheesy - these quesadillas were made dairy free, but if you love cheese, you can add a few tablespoons to each one - right on top of the squash puree! Go easy though - there's room for a little leeway in the saturated fat and sodium here, but we don't want to go overboard.
  • Sweet - add in a little pineapple when you sauté the beans for a more tropical vibe

Equipment

If you are making the recipe as written, there are a lot of moving parts, and you'll want certain kitchen tools to get the job done. Some of the most important items are a nice large nonstick skillet, and a good food processor. Other than those, you need more basic items like a cutting board and knife, vegetable peeler, and measuring cups and spoons.

This Ninja Foodi NeverStick PossiblePan (affiliate link) is one of my favorite skillets. I find myself using it most days, and it's the one in the process photos above. It's especially great for caramelized onions, because you can use less oil without worrying about them burning to the pan. Plus, it can go from the stove to the oven, making it a versatile tool that can do lots of different jobs!

My top recommendation for a home food processor is the Hamilton Beach 12-Cup Stack & Snap Food Processor (affiliate link). It's my go-to!

Storage

These butternut squash quesadillas won't store well after they are cooked. I recommend only cooking what you can eat in a sitting. Then you can refrigerate each of the elements separately - the squash puree, the caramelized onions, and the bean kale filling - and cook more quesadillas when you need. They'll only take about 15 minutes to make when you have all the elements ready to go!

Top tip

To cook the quesadillas, a cast iron skillet or griddle can't be beat! I love ones like this ProSource Reversible Griddle (affiliate link), because they can lie right across the burners on your stove, and they are a griddle on one side and grill on the other. If that's not in the cards for you, a nonstick pan will work. If not that, a regular pan can work, but watch your quesadillas for burning and sticking.

Two quesadillas on a plate, with a bowl of salsa, garnished with avocado slices and a dollop of plain unsweetened yogurt, instead of sour cream.

FAQ

Why use white beans in quesadillas?

Adding white beans to your quesadilla not only increases its protein content, but also boosts the levels of essential nutrients. They bring in fiber, folate, and iron while offering a creamy texture and subtle flavor that pairs well with other ingredients.

What white beans are the best for quesadillas?

I recommend using either great northern beans or cannellini beans. They are small beans that hold their shape well in such recipes.

How can I prevent my corn tortillas from breaking in half?

Make sure to allow the tortilla to sit flat on the hot pan or griddle for about 10 seconds before you try to fold it over the fillings. This makes the tortilla soft and pliable. Otherwise, the corn tortilla will break when you try to fold it.

Related

Looking for other recipes like this? Try these:

  • Two enchiladas on a plate, with cilantro, lime slices, jalapeno slices, and avocado.
    Low Sodium Enchiladas with Black Beans and Sweet Potatoes
  • Five tacos lined up on a plate, surrounded by fixings.
    Crumbled Tofu Tacos
  • Black bean tostada cover photo
    Brussels Sprout, Sweet Potato, and Black Bean Tostadas
  • Glass meal prep container filled with burrito fillings.
    Healthy Burrito Bowls (Meal Prep Burrito Bowls)

Pairing

These are my favorite dishes to serve with white bean quesadillas:

  • Corn salad in a bowl.
    Charred Corn & Poblano Salad
  • Plate of quinoa, garnished with cilantro.
    Cilantro Lime Quinoa
  • Refried beans in a small cast iron skillet, garnished with feta cheese and green onion slices.
    Low Sodium Refried Beans {Instant Pot}
  • Glasses of agua fresca, with strawberries, watermelon slices, limes and mint scattered around. Carafe of beverage in background.
    Strawberry Watermelon Agua Fresca
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Two quesadillas on a plate, with a bowl of salsa, garnished with avocado slices.

White Bean Quesadillas with Caramelized Onions, Kale, and Butternut Squash

Laura Yautz
Corn tortillas are gently wrapped around a protein-rich stuffing of creamy white beans and earthy kale, nestled in a bed of sweet and salty butternut squash purée, and topped with perfectly caramelized onions, for an out of this world meal, delivering irresistible flavor.
5 from 1 vote
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Prep Time 1 hour hr 10 minutes mins
Cook Time 15 minutes mins
Total Time 1 hour hr 25 minutes mins
Course Main Course
Cuisine American, Mexican-inspired
Servings 8 quesadillas
Calories 409 kcal

Equipment

  • Large Nonstick Skillet
  • Food processor
  • Measuring Cups and Spoons
  • Vegetable Peeler
  • Reversible Griddle

Ingredients
  

  • 8 Corn Tortillas

For the Onions:

  • 2 large Yellow Onions
  • 2 tablespoon Olive Oil
  • ¼ teaspoon Salt

For the squash:

  • 2 ½ cups Butternut Squash cubes
  • 1 tablespoon Olive Oil
  • Ground Pepper to taste
  • 1 tablespoon White Miso Paste (any variety will do)
  • ¼ cup Water (more or less)

For the Bean Filling:

  • 1 tablespoon Olive Oil
  • 3 cloves Garlic minced
  • 1 can No Added Salt White Beans (like Great Northern or Cannellini Beans)
  • 2 teaspoon Chili Powder
  • 1 teaspoon Cumin
  • 2 tablespoon Water
  • 2 cups Kale chopped with thick stems removed

To Serve:

  • Salsa, avocado/guacamole, or sour cream (use plain, unsweetened dairy or non dairy yogurt for a heart healthier option)

Instructions
 

  • Preheat oven to 400°F.

Make the caramelized onions

  • Peel, halve, and thinly slice the onions.
  • Heat the oil in a large skillet over medium heat. Add the onions and sprinkle with salt.
  • Turn the heat to low, and sauté for about 45-60 minutes, stirring frequently to prevent burning. Note: you don't want the onions to brown too fast and get crispy. You want them to caramelize low and slow, and this takes time.

Make the butternut squash purée

  • Meanwhile, prepare the squash. Peel, halve, and remove the seeds.
  • Chop the squash into pieces, approximately 1 inch square.
  • Toss with oil and sprinkle with some ground pepper, on a lined baking sheet.
  • Bake for 30-35 minutes, until the squash is soft and starting to brown around the edges.
  • Remove from the oven and allow to cool a few minutes before dumping them into a food processor.
  • Add the miso paste to the squash and process on high. Pour in water a few tablespoons at a time until you achieve a smooth consistency. Scrape down the sides a few times - you don't want the consistency to become runny. I usually need around ¼ cup of water total, but it depends on how much water is in the squash to begin with.

Make the bean filling

  • Heat the oil in a large pan over medium heat. Add the minced garlic, beans, and spices, and sauté a few minutes, until the garlic is fragrant.
  • Now add the chopped kale and 2 tablespoons of water. Put the lid on the pan and let the kale wilt down until it is vibrant green.
  • Stir the mixture to combine, and turn off the heat.

Make the quesadillas

  • Preheat a griddle or large pan over medium heat. Do not oil the pan - we will dry cook these. A cast iron or other non stick pan will work best for this, but use what you have.
  • Take a tortilla and smear a spoonful of the squash puree on half of it. Add a few spoonfuls of the bean filling, and a scoop of caramelized onions.
  • Place the tortilla on the preheat griddle, and heat for about 10 seconds before trying to fold it in half.
  • Cook on one side for about 5 minutes, until the tortilla is toasty and browned, then carefully flip and continue to cook for another 5 minutes.
  • Repeat with the remaining tortillas, working in batches if needed.
  • Serve hot with recommended toppings, or your own favorites!

Notes

Time saving options!
For the squash:
Instead of a whole butternut squash, use frozen squash. No need to thaw - toss with oil and pepper and follow the recipe from there. Your baking time may be less, so keep an eye on it.
Alternatively, use already pureed squash or pumpkin. You’ll need about 1 or 1 ½ cups of it, then simply mix with the miso paste. You may want to mix the miso with a little warm water first to make it easier to incorporate into the squash.
For the onions:
Properly caramelized onions just take time. But if you want you can simply sauté them to your liking and use them that way.
You can also make caramelized onions in the slow cooker!

Nutrition

Serving: 2quesadillasCalories: 409kcal (20%)Carbohydrates: 60g (20%)Protein: 12g (24%)Fat: 15g (23%)Saturated Fat: 2.2g (14%)Polyunsaturated Fat: 2.3gMonounsaturated Fat: 10.2gSodium: 322mg (14%)Potassium: 972mg (28%)Fiber: 13g (54%)Sugar: 7g (8%)Vitamin A: 2464IU (49%)Vitamin C: 35mg (42%)Vitamin K: 53µg (50%)Calcium: 195mg (20%)Iron: 4.5mg (25%)Magnesium: 123mg (31%)

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

Keyword caramelized onion quesadillas, kale quesadillas
Tried this recipe?Let us know how it was!

Food safety

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

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

See more guidelines at USDA.gov.

As an Amazon Associate I may earn from qualifying purchases. Your purchase helps me keep the lights on, at no additional cost to you! I never recommend products that I don't love. Thanks for your support!

Two quesadillas on a plate, with a bowl of salsa, garnished with avocado slices. Text overlay: Butternut squash quesadillas with caramelized onions, white beans, and kale.

Sage Pesto with Pepitas on Roasted Acorn Squash

October 17, 2023 by Laura Yautz 2 Comments

Slices of roasted acorn squash on a plate over sage pesto with pepitas.

This Autumn-inspired dish is sure to become a crowd favorite, perfect for holiday entertaining or quiet nights in! Sage Pesto with Pepitas brings all the Fall flavors that compliment a holiday feast, and what could be more seasonal than acorn squash, roasted to nutty, caramelly perfection?!

Slices of roasted acorn squash on a plate over sage pesto with pepitas.

This recipe is all about Fall. The pesto sauce is a fun and unique take on seasonal flavors, and using the pepitas (AKA pumpkin seeds!) allows us to make a nut free pesto. And it elevates simple roasted acorn squash to new heights.

And if you love pesto as much as I do, be sure to try Arugula Pistachio Pesto, too! It's perfect with roasted parsnips.

[feast_advanced_jump_to]

Ingredients

Each ingredient in this pumpkin seed pesto plays a unique role, contributing to the final taste and texture. They work together to create a sauce that's dynamic and rich - a flavor-enhancer that can take your everyday dishes to a new level.

Ingredients for sage pesto with pepitas on roasted acorn squash.
  • Sage: A pungent herb that lends a savory depth.
  • Parsley: Adds a vibrant color and balances out sage's strong flavor.
  • Garlic: For that pungent and spicy kick.
  • Pepitas: Pumpkin seeds which bring a unique nutty flavor and crunchy texture.
  • Lemon Juice: Brightens the flavors lending a touch of acidity.
  • Miso Paste: Intensifies the umami flavor in the pesto.
  • Olive Oil: Binds the ingredients together and boosts the pesto's creaminess.
  • Acorn Squash: The perfect, creamy, nutty accompaniment for our delicious pesto

See recipe card for quantities.

Instructions

Creating sage pesto with pepitas is a straightforward process; even novices in the kitchen can perfect this recipe with a little practice. Here's what you need to do:

Whole acorn squash, with a small slice cut from the stem end, to create a flat surface for safe cutting.

Prepare your acorn squash. Wash it first to remove any dirt or debris. Carefully slice a bit off the top (stem end) of the squash. This creates a nice flat surface for safe cutting.

Acorn squash, cut in half.

Turn the squash upside down, with the flat side on the cutting board, and use a large knife to cut in half.

An acorn squash, halved, with seeds removed.

Scoop out the seeds with a spoon. Either discard them, or save for later roasting.

Half of an acorn squash, cut into slices.

Lay the squash halves on the cutting board so the skin side is up, and slice the squash into ¼ - ½ inch slices.

Sliced, raw acorn squash, on a baking sheet, oiled, with ground pepper.

Toss or spray with olive oil, and sprinkle with ground pepper.

Sliced acorn squash, roasted, on a baking sheet.

Bake until soft and starting to brown, about 35-45 minutes.

Whole ingredients for sage pesto in a food processor.

Meanwhile, combine all the pumpkin seed pesto ingredients into a food processor, except the olive oil.

Blended pesto with pumpkin seeds in a food processor.

Process on high, slowly drizzling the oil into the food processor until the ingredients are completely ground, and the consistency you like. You may not use all the oil.

Hint: While optional, toasting your pepitas adds a crunchier texture, and nuttier, toasty flavor to the finished sage pesto.

Variations

One of the beautiful aspects of this pepita pesto is its versatility. It may have been created with roasted acorn squash in mind, but its rich, complex flavor profile aligns perfectly with a myriad of dishes.

  • Baked Tofu - Marinade tofu in a mixture of soy sauce, garlic, ginger, and a tablespoon of sage pesto before baking it. Once baked, slice and drizzle additional pesto on top for a savory, protein-packed entrée.
  • Pasta - The classic use for pesto. Toss cooked penne or rotini pasta in the sage pesto, ensuring every piece is well coated. Add a handful of toasted pepitas for an extra crunch and serve with a sprinkle of parmesan or fried sage leaves.
  • Chicken: Marinate chicken breasts in sage pesto and bake them until they're tender and juicy. The bold flavors of the pesto soak into the chicken, leaving you with an impressively flavored dish.

The creativity doesn't stop there, though; be sure to explore and experiment. You'll be pleasantly surprised at how well this pesto can accentuate the flavors of different dishes.

Equipment

To create this unique sage pesto with pepitas, there are a few key tools you'll need on hand-all standard items for the adventurous home cook. I'm talking about the workhorse that is the food processor, a citrus squeezer for extracting all of that zesty lemon goodness, a versatile rubber spatula, and a sturdy cutting board with a sharp knife.

My top recommendation for a home food processor is the Hamilton Beach 12-Cup Stack & Snap Food Processor (affiliate link). It's relatively low cost, powerful, easy to clean, and perfect for making a smooth, well-integrated pesto. Plus, its large capacity means you can double or even triple the recipe if needed.

I really like this citrus squeezer (affiliate link), but you can use any juicer or press you have. If you don't have any of those, you can use a beater for a hand mixer, or even a simple fork to help you extract the lemon juice. And yep, bottled lemon juice will work great, too!

Storage

You can store the remaining pesto in an airtight container in the refrigerator for up to a week. For a longer storage period, you can distribute the pesto into an ice cube tray, freeze it, and use individual portions when needed.

Top tip

Always give your pesto a quick taste after you've made it. You can then add ingredients to your taste: add more lemon juice for a little more tang, more miso paste for extra saltiness and umami, or even some extra sage or parsley if you feel it needs it.

Slices of roasted acorn squash on a plate over sage pesto with pepitas.

FAQ

Can I substitute other nuts for the pepitas in this recipe?

Absolutely! While pepitas contribute a unique flavor to the sage pesto, feel free to use other nuts like almonds, walnuts, or pine nuts based on your preference. Pecans would go fabulous with the sage, too!

Is it necessary to use a food processor for making the pesto?

Mostly yes. The food processor enables all the ingredients to blend smoothly creating the perfect texture for the pesto. A blender could work as an alternative, but it might not give you the coarse texture that a food processor would.

What other dishes can I use sage pesto with pepitas for?

Beyond the suggested roasted acorn squash, baked tofu, pasta, and chicken, you could also try it on a grilled cheese sandwich, stuffed into bell peppers, or mix with some hummus as a dip for a vegetable platter. The possibilities are only limited by your creativity!

Related

Looking for other recipes like this? Try these:

  • Pesto in a jar.
    Arugula Pistachio Pesto
  • Roasted, halved parsnips, on a platter, with pesto sauce smeared under them.
    Easy Roasted Parsnips with Arugula Pistachio Pesto
  • Stuffed honeynut squash halves on a baking pan.
    Roasted Honeynut Squash Stuffed with Cranberry Wild Rice Pilaf
  • Oval plate with glazed carrots on it, garnished with pepitas.
    Roasted Maple Curry Carrots

Pairing

These are my favorite dishes to serve with [this recipe]:

  • Cast iron skillet with tempeh, caramelized onions, and grapes in it. Garnished with fresh rosemary.
    Sautéed Tempeh with Caramelized Onions and Grapes
  • Overhead image of a plate with 2 slices of cooked tofu over a bed of greens, with a side of shredded beet salad.
    Lemon Pepper Tofu
  • Vegetable hash with chickpeas in a bowl with a salad to the side.
    Vegetable Hash with Chickpeas Skillet Dinner
  • Overhead picture of a bowl of creamy mushroom soup.
    Healthy Mushroom Soup
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Slices of roasted acorn squash on a plate over sage pesto with pepitas.

Sage Pesto with Pepitas on Roasted Acorn Squash

Laura Yautz
Sage Pesto with Pepitas brings all the Fall flavors that compliment seasonal meals, and what could be more perfect than acorn squash, roasted to nutty, caramelly nirvana?!
5 from 2 votes
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Prep Time 10 minutes mins
Cook Time 40 minutes mins
Total Time 50 minutes mins
Course Side Dish, vegetable
Cuisine American, Italian
Servings 6
Calories 147 kcal

Ingredients
  

  • 2 medium sized Acorn Squash
  • Cooking Spray
  • Ground Pepper to taste
  • 1 cup Fresh Sage
  • 1 cup Fresh Parsley
  • ½ cup Toasted Pepitas
  • 1 Lemon juiced
  • 3 tablespoon White Miso Paste
  • ½ cup Olive Oil

Instructions
 

  • Preheat oven to 400° F.
  • Prepare the squash by first rinsing them to remove any dirt. Then slice off a small bit of the stem end of each squash, creating a flat surface for safety when cutting.
  • Turn the squash with the flat side down on the cutting board, and cut in half.
  • Remove the seeds with a spoon, discarding them, or saving them to roast later.
  • Place the squash halves skin side up on the cutting board, and slice into about ½ inch slices.
  • Move to a lined baking sheet (you may need 2), and brush with olive oil, or spray with cooking spray, on both sides. Sprinkle with ground pepper.
  • Bake for 35-45 minutes, until the squash is very soft and beginning to brown.
  • Meanwhile, make the pesto by combining the sage, parsley, pepitas, lemon juice and miso paste in a food processor.
  • Turn the processor on high, and slowly drizzle in the olive oil, until you reach a consistency that you like. You may not use all the oil. You will need about ⅓ cup of the pesto for the squash.
  • When the squash is baked, remove from the oven, and serve immediately, with pesto on the side - about 1 Tablespoon per serving of squash.

Nutrition

Calories: 147kcal (7%)Carbohydrates: 17g (6%)Protein: 3g (6%)Fat: 9g (14%)Saturated Fat: 1g (6%)Polyunsaturated Fat: 2gMonounsaturated Fat: 6gCholesterol: 0mgSodium: 109mg (5%)Potassium: 557mg (16%)Fiber: 3.2g (13%)Sugar: 0.7g (1%)Vitamin A: 142IU (3%)Vitamin C: 22mg (27%)Calcium: 60mg (6%)Iron: 1.9mg (11%)

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

Keyword nut free pesto, simple roasted acorn squash
Tried this recipe?Let us know how it was!

Food safety

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

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

See more guidelines at USDA.gov.

As an Amazon Associate I earn from qualifying purchases. Your purchase helps me keep the lights on, at no additional cost to you! I never recommend products that I don't personally use and love. Thanks for your support!

Slices of roasted acorn squash over sage pesto with pepitas. Text overlay: Simply roasted acorn squash with pumpkin seed sage pesto.

Vegetable Tetrazzini

August 23, 2023 by Laura Yautz Leave a Comment

Overhead image of tetrazzini in a casserole dish.

Finally, tetrazzini can be a healthy meal option! This delicious, creamy pasta casserole checks all the boxes for being low fat, low sodium, high fiber, high protein, and absolutely mouth watering! Plus, it can be prepped ahead and simply popped in the oven when you get home from work. Vegetable Tetrazzini is the comforting meal you will make all season long!

Overhead image of baked tetrazzini in a casserole dish.

We all know tetrazzini for its ability to help us use up that leftover Thanksgiving turkey. And while delicious, it's not exactly a heart healthy meal.

So we made some changes, and now you can feel good about making this healthful dish anytime! We started with whole wheat spaghetti to increase the fiber. But we didn't stop there. We loaded this dish with tons of veggies - onions, mushrooms, zucchini, and bell peppers - for ample vitamins and minerals, making it high in vitamin C and magnesium.

We kept our meal high in protein by using chickpeas and plain yogurt in our sauce. And because we kept the majority of our ingredients on the healthy side, we had room for a sprinkle of parmesan cheese to bring the whole thing together!

[feast_advanced_jump_to]

Ingredients

We're using lots of fresh ingredients here, plus a handful of things from our pantry!

Overhead image of ingredients for vegetable tetrazzini.
  • Whole Wheat Spaghetti
  • Olive Oil
  • Red Onion
  • Red Bell Pepper
  • Button Mushrooms
  • Zucchini
  • No Added Salt Chickpeas
  • Granulated Garlic
  • Italian Seasoning
  • Nutmeg
  • Ground Pepper
  • Homemade Vegetable Broth
  • Plain Nonfat Yogurt
  • All Purpose Flour
  • Parmesan Cheese

See recipe card for quantities.

Instructions

Chopping all your veggies will take a little bit of time, but the steps for this vegetarian tetrazzini are really simple.

Dry spaghetti being lowered into a pot of boiling water.

Bring a pot of water to a boil, and cook the spaghetti al dente, according to the package directions.

Chopped onions sautéing in a pan.

In a large skillet, sauté the onions.

Chopped vegetables added to sauteed onions, in a pan.

Add the rest of the vegetables to the onions, and continue to sauté until they are softened. Meanwhile, whisk the vegetable broth, yogurt, parmesan cheese, and flour together in a bowl.

Sauce poured into sauteed vegetables.

Add the chickpeas, herbs and spices, and the yogurt mixture to the pan, bring to a simmer, and cook a few minutes until thickened.

Cooked pasta added to pan with sauteed vegetables and sauce.

Add the cooked spaghetti to the pan, and stir to combine.

Unbaked tetrazzini, sprinkled with parmesan cheese and herbs.

Pour the mixture into a casserole dish, sprayed with some cooking spray. Sprinkle extra cheese and herbs on top, and bake until bubbly and browned.

Hint: It's important to whisk the vegetable broth and yogurt together before adding to the pan to prevent the yogurt from curdling and separating.

Substitutions

Vegetable tetrazzini is vegetarian, low fat, and low sodium. Here are some ideas for further modification if you need!

  • Vegan - use an unsweetened vegan yogurt, and vegan parmesan cheese
  • Gluten free - use a gluten free spaghetti, and use cornstarch or arrowroot powder instead of the flour to thicken the sauce
  • Chickpeas - use another bean of your choosing, or cooked green lentils
  • Pasta - if spaghetti isn't your speed, use any other whole grain pasta you like

Variations

The great thing about tetrazzini is that it's really versatile and easy to change up. Most any veggies you like can be added, and what you don't like can be removed. Some other variations to healthy pasta casserole are:

  • Spicy - add crushed red pepper flakes along with the other herbs and spices
  • Pesto - add minced basil and pine nuts to the sauce
  • Crispy topping - mix some breadcrumbs and a drizzle of oil with the parmesan cheese and herb topping

Learn how to make your own breadcrumbs using the heel of the bread with this recipe!

Equipment

No special or weird equipment needed for this! You probably have everything you need.

  • Chef knife and cutting board
  • Large pot with lid
  • Large pan
  • Measuring cups and spoons
  • Large wooden or plastic spoon and tongs
  • Strainer
  • Whisk
  • 9 x 13 casserole dish

Storage

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

Vegetarian tetrazzini does not freeze well.

Top tip

The yogurt is one of, if not THE most important ingredient. Look for plain (unsweetened), nonfat yogurt (or a vegan version if you prefer). Regular yogurt is best. I have tried with Greek yogurt, and the results weren't as good.

Close up of tetrazzini on a plate.

FAQ

Can I use a commercial vegetable broth?

Yes, look for the lowest sodium option available at your super market.

How do I prep this ahead of time?

To prep vegetable tetrazzini ahead of time, you will prepare the dish in its entirety, down to the step of baking. Instead of baking it, cover the casserole dish, and refrigerate for up to 5 days before you plan to eat it. Then, preheat your oven and bake until bubbly and browned on top. It may take upwards of 45 minutes or more since the dish will be cold now.

Related

Looking for other recipes like this? Try these:

  • Overhead image of a casserole in a casserole dish, with a bowl of steamed broccoli nearby.
    Italian Lentil & Rice Pantry Casserole
  • Baking pan of lasagna rolls.
    Zucchini Lasagna Rolls (dairy free)
  • A fork with creamy vegetable pasta being lifted out of a bowl of the pasta.
    Creamy Chickpea Pasta with Veggies
  • Vegetable hash with chickpeas in a bowl with a salad to the side.
    Vegetable Hash with Chickpeas Skillet Dinner

Pairing

These are my favorite dishes to serve with Vegetable Tetrazzini:

  • Plate of salad with sundried tomatoes, pine nuts, fried garlic, and dressing.
    Deconstructed Pesto Herb Salad with Cracked Peppercorn Parmesan Dressing
  • Overhead picture of large plate with salad on it.
    Arugula Avocado Salad with Pineapple Vinaigrette
  • Plate of biscuits, with a jar of jam. Two additional biscuits off the plate, in the foreground.
    Buckwheat Biscuits
  • Half of a baked pear in a dish, drizzled with chocolate sauce and toasted walnuts.
    Cinnamon Baked Pears with Toasted Walnuts and Chocolate Sauce
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Overhead image of tetrazzini in a casserole dish.

Vegetable Tetrazzini

Laura Yautz
This delicious, creamy vegetable tetrazzini is low fat, low sodium, high fiber, high protein, and absolutely mouth watering! Plus, it can be prepped ahead and simply popped in the oven when you get home from work.
5 from 1 vote
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Prep Time 30 minutes mins
Cook Time 35 minutes mins
Total Time 1 hour hr 5 minutes mins
Course Main Course
Cuisine American, Italian
Servings 6
Calories 302 kcal

Ingredients
  

  • 8 oz Uncooked Whole Wheat Spaghetti
  • 1 tablespoon Olive Oil
  • 1 medium Red Onion chopped
  • 1 medium Red Bell Pepper chopped
  • 8 oz Button Mushrooms sliced
  • 1 small Zucchini quartered lengthwise, and sliced
  • 1 can No Added Salt Chickpeas drained and rinsed
  • 1 tablespoon Granulated Garlic
  • 1 tablespoon Italian Seasoning
  • ½ teaspoon Nutmeg
  • ½ teaspoon Ground Pepper
  • 1 ½ cup Homemade Vegetable Broth
  • 1 ½ cup Plain Nonfat Yogurt
  • 2 ½ tablespoon All Purpose Flour
  • 3 tablespoon Parmesan Cheese

Instructions
 

  • Preheat oven to 350° F.
  • Cook the pasta al dente, according to package directions. Drain and set aside.
  • Heat the oil in a large skillet over medium heat.
  • Add the onions, and saute until translucent, about 5 minutes.
  • Add the bell pepper, mushrooms, and zucchini, and continue cooking until the vegetables are soft, and beginning to brown, about 10 minutes.
  • Meanwhile, make the sauce by whisking the vegetable broth, yogurt, flour, and parmesan cheese together in a bowl.
  • When the vegetables are soft, stir in the chickpeas, garlic, Italian seasoning, nutmeg, and ground pepper, and cook for another minute.
  • Turn the heat to low and slowly pour in the yogurt mixture.
  • Stir frequently, while bringing the mixture to a simmer.
  • Simmer for 1-2 minutes, until the sauce has thickened a bit.
  • Add the cooked spaghetti to the vegetables, and combine.
  • Pour into a 9 x 13 casserole dish, sprayed with cooking spray if desired.
  • If you like, sprinkle a little more parmesan cheese and Italian seasoning on top.
  • Bake uncovered until browned and bubbly, about 30-45 minutes.

Nutrition

Calories: 302kcal (15%)Carbohydrates: 52g (17%)Protein: 16g (32%)Fat: 5g (8%)Saturated Fat: 1g (6%)Polyunsaturated Fat: 1gMonounsaturated Fat: 2gCholesterol: 4mg (1%)Sodium: 115mg (5%)Potassium: 606mg (17%)Fiber: 8g (33%)Sugar: 10g (11%)Vitamin A: 143IU (3%)Vitamin C: 32mg (39%)Calcium: 194mg (19%)Iron: 3.2mg (18%)

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

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

Food safety

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

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

See more guidelines at USDA.gov.

Close up of tetrazzini on a plate. Text overlay: Vegetarian Tetrazzini; low fat, low sodium.

Melon Salad with Ginger Lime Dressing

May 24, 2023 by Laura Yautz Leave a Comment

Balls of melon in a watermelon bowl

Is there anything more refreshing on a scorching hot day than ripe, juicy melons soaking in a sweet and tangy dressing? This melon trio is sure to be your new go-to for healthy summer desserts and snacking. Indulge guilt-free in this Melon Salad with Ginger Lime Dressing that brightens up any picnic or cookout.

Balls of melon in a watermelon bowl

Melons are in peak ripeness in the summer, which makes this melon salad a no brainer when you start to see them in the grocery store. A must-make for your Memorial Day, Father's Day, 4th of July, or Labor Day celebrations.

Melons are generally low in calories, and high in water content, as well as fiber, and a variety of other nutrients. This makes them great for helping with hydration in the summer without going overboard on added sugar.

This mixed melon salad in particular is an excellent source of vitamin C, high in potassium, and a good source of fiber, while sporting only 132 calories for a 2 cup serving.

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Ingredients

Juicy, in-season melons are the star of the show here, so we keep the rest of the ingredients sparse so they can shine. Here's what you'll need.

Ingredients for melon salad.
  • Seedless watermelon
  • Cantaloupe
  • Honeydew melon
  • Limes
  • Honey
  • Grated ginger (fresh)
  • Mint

See recipe card for quantities.

Instructions

Our melon salad with mint comes together easily. Just follow these simple steps.

Ingredients for ginger lime dressing in a bowl.

Combine all the ingredients for the dressing in a small bowl.

Whisked ginger lime dressing for the melon salad.

Whisk the dressing to thoroughly combine, and set aside.

Half of a watermelon, with a melon baller, and several scoops taken from the melon.

Cut your watermelon in half, and begin scooping out spheres with a melon baller.

Close up of watermelon balls.

Don't worry if they aren't all perfect spheres! Cut down on food waste by using the entire melon, even if it makes odd shapes!

Half a cantaloup with the melon baller, and several scoops taken from the melon flesh.

Do the same with the other melons, being sure to scoop out and discard the seeds first.

Mixed melon balls in a bowl.

Combine all the melon balls in a large bowl.

Dressing being poured over the melon.

Pour the dressing on.

Melon ball salad tossed with the dressing.

Toss the melon balls with the dressing until everything is well combined.

Hint: make sure all your melons are all roughly the same size, so you have equal amounts of each in your salad!

Substitutions

Try these substitutions if you're having trouble getting ingredients, or want something a little different:

  • Melons - use any sweet melon or soft fleshed, scoopable fruit you can find, like other varieties of muskmelon, casaba melon, or even papaya or dragon fruit.
  • Citrus - use lemon juice or orange juice instead of lime juice
  • Vegan - make it vegan by omitting the honey, and using table sugar or another choice sweetener (maple syrup won't work in this particular recipe)

Variations

Melon salad is highly customizable based on personal preferences. You can experiment with different combinations of melons, herbs, cheeses, dressings, and other ingredients to create a melon salad that suits your taste. Don't be afraid to get creative and try new flavor pairings! Try starting here:

  • Mediterranean - add a sprinkle of feta cheese, along with cucumbers and/or olives (being mindful of sodium content)
  • Spicy - add a little chili paste in the dressing, according to your tastes
  • Fast prep - get this melon salad done in a flash by cutting the melons into bite sized cubes instead of balls.

See this Red White and Blue Fruit Salad you might also like!

Equipment

To make this melon ball salad, you will need:

  • Large cutting board and knife
  • Large bowl
  • Small bowl and whisk
  • Measuring cups and spoons
  • Microplane or citrus zester*
  • Citrus juicer**
  • Melon baller

*If you don't have a microplane, you can use the smallest holes on a box grater to zest the lime. Be careful to only grate off the peel and not the white pith under it.

**Pushing a small metal beater into half a lime and turning can be used to juice it if you don't have a juicer.

Storage

The melon salad is best eaten the day it's made. It can last in the refrigerator a few days max, because the watermelon will start to absorb the juices and break down.

Top tip

Make the melon fruit salad as close to serving time as you can. If you have to make it early, keep the melon balls and dressing separate, and toss them together just before serving.

Overhead image of balls of melon in a watermelon bowl

FAQ

Is melon salad a healthy option?

Melon salad can be a heart healthy option, as melons are low in calories and packed with vitamins, minerals, and antioxidants. However, the overall healthfulness of the salad depends on the ingredients used and the dressing. Opting for fresh, whole ingredients, going light on additions like meats, cheeses, and olives, and a lighter dressing can make it a nutritious choice.

How far in advance can you make melon balls?

You can make the melon balls up to 3 days in advance if you need to. Watermelon will release a lot of its own juice, so you may want to make sure to drain it daily. Toss the melon balls with dressing just before serving for the best quality.

Can you freeze melon balls?

The short answer is yes. But once they thaw, the texture will be off. If you have to freeze them to avoid spoilage, they will be great to use in smoothies, or to blend up as "ice cream", but they won't be great to eat as melon salad again.

To freeze, drain all the liquid from the melon, and discard. Line a baking sheet with parchment or a silicone mat, and place each melon ball on it, not touching the others. Freeze solid. Once frozen, you can place the melon balls in a freezer bag or container. They can remain frozen for up to 6 months.

Related

Looking for other recipes like this? Try these:

You must use the category name, not a URL, in the category field.

Pairing

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

  • Bean burger on a bun, with onions, tomatoes, lettuce and sauce dripping out.
    Quinoa Mushroom Burgers with Black Beans
  • Serving platter with vegetable skewers piled on.
    Marinated Vegetable Skewers on the Grill
  • Glass baking dish with lentil baked beans and a wooden spoon scooping some.
    Healthy Baked Beans (with Lentils)
  • Wooden bowl with red cabbage coleslaw in it.
    Red Cabbage Vinegar Slaw

📖 Recipe

Balls of melon in a watermelon bowl

Melon Salad with Ginger Lime Dressing

Laura Yautz
This melon trio is sure to be your new go-to for healthy summer desserts and snacking. Indulge guilt-free in this this Melon Salad with Ginger Lime Dressing that brightens up any picnic or cookout.
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Prep Time 30 minutes mins
Total Time 30 minutes mins
Course Dessert, Snack
Cuisine American
Servings 6
Calories 132 kcal

Ingredients
  

  • 1 small Seedless Watermelon (about 4 cups of melon balls or cubes)
  • 1 Cantaloupe (about 4 cups of melon balls or cubes)
  • 1 Honeydew Melon (about 4 cups of melon balls or cubes)
  • 2 Limes zested, and juice of 1 lime
  • 2 tablespoon Honey
  • 1 tablespoon Grated Fresh Ginger
  • Mint for garnish

Instructions
 

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

Notes

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

Nutrition

Serving: 2cupsCalories: 132kcal (7%)Carbohydrates: 34g (11%)Protein: 2g (4%)Fat: 0gSaturated Fat: 0gPolyunsaturated Fat: 0gMonounsaturated Fat: 0gTrans Fat: 0gCholesterol: 0mgSodium: 40mg (2%)Potassium: 692mg (20%)Fiber: 2.5g (10%)Sugar: 31g (34%)Vitamin A: 612.72IU (12%)Vitamin C: 64.25mg (78%)Calcium: 25.3mg (3%)Iron: 0.81mg (5%)

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

Keyword melon ball salad
Tried this recipe?Let us know how it was!

Food safety

Important food safety tips for this recipe!

  • Wash produce thoroughly, even if they have thick skins you won't eat (your knife and cutting board will still get contaminated with any dirt and germs on the skins!)
  • Be careful of cross contamination - wash and sanitize counters and tools before starting
  • Wash hands before beginning, and after touching face, hair, pets, etc. and any time they are dirty
  • Don't leave food sitting out at room temperature for extended periods

See more guidelines at USDA.gov.

Balls of melon in a watermelon bowl. Text overlay: melon salad with ginger lime dressing.

Cherry Galette with Olive Oil Crust

May 5, 2023 by Laura Yautz 2 Comments

Overhead shot of cherry galette with melted ice cream on top, and a serving utensil removing a slice.

Not only is pie less than heart healthy, but it can often be cumbersome and technically difficult if you're a more novice baker. This Cherry Galette is going to change ALL OF THAT! We whip up this whole wheat and almond crust in no time, with an equally quick filling using frozen cherries, and simply fold the dough over on itself to create an easy and delicious dessert. Did we mention it's healthy, too?!

Overhead shot of cherry galette with melted ice cream on top, and a serving utensil removing a slice.

Galettes are a traditional French dish, and can be made sweet or savory. They are essentially free-form pies, and I'm not sure why we aren't making them more often! They are so easy and work for virtually any occasion.

Unlike traditional galettes, though, our cherry galette is made with healthier ingredients, making this dessert lower in added sugar, sodium, and saturated fat, and higher in fiber!

I like to use it as a comforting end to meals like Sautéed Tempeh with Caramelized Onions and Grapes, or Zucchini Lasagna Rolls.

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Ingredients for Whole Wheat Galette Dough

We all know pies aren't a very healthy thing to be eating a lot of. That's why I made this Cherry Galette heart healthy, with a whole wheat/almond combo crust, featuring olive oil instead of butter or shortening.

Ingredients for the dough.
  • Whole wheat pastry flour
  • Almond flour
  • Nonfat plain Greek yogurt
  • Olive oil
  • Unsweetened applesauce
  • Salt

See recipe card for quantities.

Ingredients for Cherry Filling

Our filling is naturally sweet, thanks to those delicious frozen cherries, so we only need a touch of maple syrup there, and a few other things.

Ingredients for cherry galette filling.
  • Frozen sweet cherries
  • Lime zest and juice
  • Whole wheat pastry flour
  • 100% pure maple syrup

See recipe card for quantities.

Instructions

We start our recipe like a typical pie recipe, but it just keeps getting easier from there!

Dry ingredients in a mixing bowl.

Combine all the dry ingredients in a mixing bowl

Wet ingredients in a glass liquid measuring cup.

Combine all the wet ingredients in another bowl

Wet ingredients poured into dry ingredients.

Pour the wet ingredients into the dry ingredients, and mix with a fork until a dough forms

Mixed dough, formed into a disk, covered with plastic wrap.

Form the dough into a disk, cover with plastic wrap, and let it rest while you make the filling

Ingredients for filling in a pot.

Add all the filling ingredients to a large sauce pan over medium heat.

Cherry filling in a pot.

Stir constantly, until the cherries thaw and release their juice, and the flour is completely incorporated with no lumps

Dough rolled out into a rough circle.

Roll out the dough, on some parchment paper, into a rough circle, about ⅙ inch thick, and 9-12 inches across

Cherry filling on the middle of the dough.

Use a slotted spoon to place the cherries in the middle of the dough, leaving 1 ½ - 2 inches around the edges

Edges of dough folded over the filling.

Carefully fold the edges of the dough over the cherry filling

Pour extra liquid from the pot into the galette.

Pour the extra cherry liquid into the galette now

Slide the galette on the parchment onto a baking sheet.

Gently slide the parchment paper with the galette onto a baking sheet

Galette fresh out of the oven.

Bake for about 35 minutes, or until the crust is nicely browned and the filling is bubbly

Hint: put your parchment paper on the counter, on top of a silicone baking mat to prevent it from sliding around while you're trying to roll out the dough:

Piece of parchment paper over a silicone baking mat, to prevent sliding when rolling out dough.

Substitutions

Looking for some modifications? Try one of these:

  • No added sugars - simply leave out the maple syrup
  • Vegan - use any plant based, unsweetened yogurt, instead of Greek yogurt
  • Olive oil - any other oil will work here, but be aware that palm oil and coconut oil are high in saturated fat, which is linked to heart disease. Consider grapeseed, avocado, or canola oil.
  • Nut free - you can use all whole wheat pastry flour instead of almond flour

Variations

There are endless variations on the galette, but here are some basic variations to this cherry galette recipe:

  • Extra almonds - before baking, sprinkle some sliced almonds and a few teaspoons of granulated sugar over the crust, or add a few drops of almond extract to the filling in the pot
  • Spiced filling - add a teaspoon of ground cardamom, cinnamon, or a dash of cloves to the filling
  • Other fruit - use any frozen berry instead of cherries (frozen strawberries will need to be thawed and sliced before you make the filling)

Try this 3-ingredient Cherry Almond Nice Cream if you love cherries!

Equipment

While you won't need a pastry cutter for this cherry galette recipe (cheers!), you will need a few basic tools for the job:

  • Mixing bowls
  • Measuring cups and spoons
  • Large saucepan
  • Mixing spoons and a fork
  • Parchment paper
  • Rolling pin
  • Baking sheet
  • Cooling rack

If you don't have a rolling pin, you can use a cylindrical bottle, can, or drinking glass, so long as it has straight, smooth sides.

Storage

The cherry galette will be alright at room temperature for 24 hours, but if it's going to be longer than that before you get to eat it, store it in the refrigerator, covered with plastic wrap.

It can be reheated before eating in a 350 degree F oven for about 10 minutes, if desired.

Cherry galette, with ice cream on top, and one slice removed.

Top tip

Make sure to add as little of the cherry juice as possible when you're spooning the filling onto the dough, until after you've folded up the edges. Otherwise, you're going to have a huge mess as the juice runs everywhere!

FAQ

Can I use fresh cherries for the galette?

Yes you can. You will need to halve, and pit all your cherries first, and then you can proceed with the recipe. You may find that there is a bit less liquid from the fresh cherries, so you can add a splash of apple juice or grape juice if you need.

Related

Looking for other heart healthy dessert recipes? Try these:

  • Small glass mug of green colored ice cream with chocolate chips, garnished with fresh mint leaves.
    Healthy Mint Chip Ice Cream
  • Pear apple crisp on a dish, with a scoop of vanilla ice cream.
    Pear Apple Crisp
  • Slice of coffee cake on a plate, garnished with blueberries, with another slice of cake and two cups of coffee in the background.
    Gluten Free Blueberry Coffee Cake
  • Glass dish with three scoops of peach sorbet; garnished with peach slices and fresh tarragon.
    Peach Tarragon Sorbet

Pairing

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

  • Cast iron skillet with tempeh, caramelized onions, and grapes in it. Garnished with fresh rosemary.
    Sautéed Tempeh with Caramelized Onions and Grapes
  • Overhead image of a plate with 2 slices of cooked tofu over a bed of greens, with a side of shredded beet salad.
    Lemon Pepper Tofu
  • Baking pan of lasagna rolls.
    Zucchini Lasagna Rolls (dairy free)
  • Vegetable hash with chickpeas in a bowl with a salad to the side.
    Vegetable Hash with Chickpeas Skillet Dinner

📖 Recipe

Overhead shot of cherry galette with melted ice cream on top, and a serving utensil removing a slice.

Cherry Galette with Olive Oil Crust

Laura Yautz
This Cherry Galette features a whole wheat and almond crust with a quick filling made with frozen cherries. Did we mention it's healthy, too?!
5 from 1 vote
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Prep Time 29 minutes mins
Cook Time 35 minutes mins
Total Time 1 hour hr 4 minutes mins
Course Dessert
Cuisine American, French
Servings 8
Calories 217 kcal

Ingredients
  

For the crust

  • 1 cup Whole Wheat Pastry Flour
  • ½ cup Almond Flour
  • ¼ teaspoon Salt
  • ⅓ cup Nonfat Plain Greek Yogurt
  • ¼ cup Olive Oil
  • 2 tablespoon Unsweetened Applesauce

For the filling

  • 3 cups Frozen Cherries
  • ½ Lime zest and juice
  • 2 tablespoon Whole Wheat Pastry Flour
  • 2 tablespoon 100% Pure Maple Syrup

Instructions
 

  • Preheat oven to 400° F.
  • In a large mixing bowl, combine the flours and salt.
  • In another bowl combine the yogurt, oil, and applesauce.
  • Pour the wet ingredients into the dry ingredients, and mix until combined, but no more.
  • Form the dough into a disk, cover with plastic wrap, and allow to rest while you prepare the filling.
  • Add all the filling ingredients to a medium saucepan and, and bring to a simmer over medium heat, stirring constantly.
  • Once the mixture is simmering and well combined, remove from heat and set aside (it's okay if the cherries aren't hot all the way through - just so they're thawed).
  • Turn out the dough onto a piece of parchment paper. Tip: Place the parchment paper on top of a silicone baking mat to prevent it from sliding around while you roll out the dough.
  • Roll out the dough to a rough circle, about 9-12 inches in diameter (⅙ - ⅛ inch thick).
  • Use a slotted spoon to spoon the cherries onto the dough, stopping 1 ½ - 2 inches from the edge.
  • Carefully fold the edges of the dough up over the cherry filling, pressing together gently as you go.
  • Now you can pour some of the remaining cherry liquid from the pan into the galette. You may not use all of it.
  • Bake for 35-45 minutes, until the crust is golden brown.
  • Cool completely before cutting. The filling will thicken as it cools.

Nutrition

Serving: 0.125recipeCalories: 217kcal (11%)Carbohydrates: 27g (9%)Protein: 5g (10%)Fat: 10g (15%)Saturated Fat: 1g (6%)Polyunsaturated Fat: 2gMonounsaturated Fat: 7gCholesterol: 0.5mgSodium: 78mg (3%)Potassium: 200mg (6%)Fiber: 4.2g (18%)Sugar: 11g (12%)Vitamin A: 0IUVitamin C: 4.5mg (5%)Calcium: 40mg (4%)Iron: 0.9mg (5%)

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

Keyword whole wheat galette
Tried this recipe?Let us know how it was!
Overhead shot of cherry galette with melted ice cream on top, and a serving utensil removing a slice. Text overlay: Cherry Galette with olive oil crust.

Buffalo Tempeh Bites

April 28, 2023 by Laura Yautz Leave a Comment

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

Buffalo Tempeh Bites are crispy and spicy, and you won't be able to stop eating them! We marinate tempeh in our own delicious Buffalo sauce recipe, then add a cornmeal coating and pan fry for extra crunch! They're healthy, but no one will ever know!

Tempeh appetizer being dipped into ranch dressing.

Buffalo wings and spicy appetizers in general are synonymous with football games and other sports gatherings. These Buffalo tempeh bites are a perfect addition!

But don't stop there! Because we took care to make these heart healthy, they're going to be great to make for all kinds of occasions, and just because, too! Start with making our Low Sodium Buffalo Sauce - it's simple, and takes less than 10 minutes!

This recipe is high in protein, and a good source of heart healthy fats. It's also low to moderate in sodium, depending on the hot sauce you use to make your Buffalo sauce (we used Tabasco brand, making the recipe moderate in sodium).

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Ingredients

For our Buffalo tempeh recipe, we are going to make a simple cornmeal crust using only a few ingredients. Here's what you'll need!

Ingredients for Buffalo tempeh recipe.
  • Tempeh
  • Low sodium Buffalo sauce
  • Cornmeal
  • Garlic Powder
  • Dried Dill
  • Grapeseed oil (or other neutral, high smoke-point oil)

See recipe card for quantities.

Instructions

Here's how we make this crispy tempeh!

A block of tempeh cut into 14 pieces.

Cut your block of tempeh into bite sized pieces

Cut up squares of tempeh mixed into Buffalo sauce to marinate.

Coat all the tempeh pieces with Buffalo sauce and marinate.

Oil heating in a skillet.

Heat oil in a large, non-stick skillet, over medium heat.

Cornmeal breading ingredients in a bowl.

Mix the cornmeal coating ingredients.

Tempeh square dredged in cornmeal breading.

Dredge each piece of tempeh in the cornmeal mixture to coat.

Tempeh coated with cornmeal breading, cooking in a skillet.

Add all the tempeh pieces to the heated skillet, and cook until brown and crispy.

Buffalo tempeh cooking in a skillet, browned on the top.

Continue flipping and cooking until the tempeh is crispy on each side - about 2-5 minutes per side.

Finished tempeh draining on a paper towel.

Remove the tempeh from the skillet, and drain on a paper towel.

Hint: dredge means to lightly coat a food with a dry ingredient, like flour, cornmeal, or breadcrumbs.

Substitutions

This recipe is vegetarian and gluten free (if your tempeh is gluten free). Here are some substitutions for other modifications.

  • Vegan - when you make your Buffalo sauce, use a vegan yogurt, like Forager Project, or Silk. Just make sure it's unsweetened.
  • Coating - use Panko or regular whole wheat breadcrumbs instead of cornmeal
  • Sauce - use your favorite Buffalo sauce (but watch the amount of sodium in it!)

You might want to check out my article on how to cook with less salt.

Variations

Crispy Buffalo tempeh bites are spicy, as the name suggests. Here are some variations, and other ways to serve Buffalo tempeh.

  • Kid friendly - marinate the tempeh in BBQ sauce or ketchup instead of Buffalo sauce
  • Sandwich - cut each tempeh block in thirds instead of bites, marinate, and proceed with the recipe as written. Then assemble a sandwich with a slice of tempeh, low fat ranch or blue cheese dressing, lots of greens, and celery sticks on the side.
  • Salad - use these to top a simple green salad, using either low fat ranch or blue cheese dressing

Note that neither ranch nor blue cheese dressing are particularly heart healthy, so use in moderation. Read the labels, looking specifically for saturated fat, sodium, and added sugar content.

Equipment

For these Buffalo tempeh bites, a non stick skillet is going to work best so that the cornmeal coating stays put, and gets nice and crispy without too much oil.

If you don't have a non stick skillet, a cast iron skillet would be the next best choice. Of course you can use a regular stainless steel skillet, but know that you may experience some sticking to the pan, or some of the breading may come off.

Storage

Foods with crispy coatings don't generally store well, and these are no exception. The coating will start to take on moisture and become soft.

This isn't a food safety issue, however, so if you do have leftovers, cool them completely before storing in a container in the refrigerator for up to 5 days. Cooling them completely first ensures the crispy coating will take up as little moisture as possible.

To reheat, use a toaster oven, or regular oven, preheated to 400 degrees F, and bake for 5-10 minutes, watching closely to avoid burning. A microwave is fine for reheating as long as you don't mind the tempeh bites no longer being crispy.

Top tip

You will want to make these as close to serving time as possible so they are nice and crispy. The tempeh can marinate in the Buffalo sauce for up to 24 hours, so use that to your advantage!

Crispy buffalo tempeh appetizers on a plate with ranch dressing in a small bowl.

FAQ

Why is my cornmeal coating coming off the tempeh?

This can happen for a few reasons:
- The skillet isn't hot enough before adding the tempeh, leading to excessing oil absorption
- The coating may be sticking to the pan if it's not a non stick pan
- You may be accidentally too rough in flipping the tempeh, causing the breading to break off (use tongs, and gently turn the pieces)
- There is too much breading on the tempeh

Related

Looking for more Buffalo flavored and adjacent recipes? Try these:

  • Overhead shot of a bowl of salad before being dressed.
    Buffalo Chickpea Salad Bowls
  • Wrap with chickpeas, lettuce, tomato and onion, cut in half, on a plate with celery and carrot sticks.
    Buffalo Chickpea Wrap with Avocado Lime Ranch Dressing
  • Small plate with carrot and celery sticks on it, and a small bowl of ranch dressing in the middle.
    Dairy Free Ranch Dressing
  • Jar of avocado salad dressing, with avocado, limes, and parsley in the background.
    Avocado Lime Ranch Dressing

Pairing

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

  • Buffalo sauce in a small jar, with celery sticks in the background.
    Low Sodium Buffalo Sauce
  • Square image of a stuffed mushroom
    Spinach and Feta Stuffed Mushrooms (Gluten Free)
  • meatballs made of black beans in a large cast iron skillet with marinara sauce.
    Italian Style Black Bean Meatballs
  • Pink beverage in a glass.
    Hibiscus Rose Cooler

📖 Recipe

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

Buffalo Tempeh Bites

Laura Yautz
Buffalo Tempeh Bites are crispy and spicy, and you won't be able to stop eating them!
5 from 1 vote
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Print Recipe Pin Recipe Save Recipe Saved Recipe!
Prep Time 10 minutes mins
Cook Time 20 minutes mins
Marinating time 1 hour hr
Total Time 1 hour hr 30 minutes mins
Course Appetizer, Main Course
Cuisine American
Servings 4
Calories 205 kcal

Ingredients
  

  • 8 oz Tempeh
  • 1 recipe Buffalo Sauce
  • ½ cup Cornmeal
  • 1 teaspoon Garlic Powder
  • 1 teaspoon Dried Dill
  • 2-3 tablespoon Grapeseed Oil

Instructions
 

  • Remove the tempeh from the packaging, and cut into bite size pieces; about 14-20 pieces total.
  • Toss the tempeh pieces with the Buffalo sauce, cover, and marinate in the refrigerator for at least 1 hour.
  • Combine the cornmeal, garlic, and dill in a small bowl.
  • Heat the oil in a medium to large skillet over medium heat.
  • Remove the tempeh from the sauce, and dredge each piece in the cornmeal mixture.
  • Place the tempeh pieces in the skillet, and cook until browned, about 5 minutes.
  • Gently flip the tempeh with tongs and continue cooking another 5 minutes.
  • Continue doing this until the tempeh is browned and crispy on all sides.
  • Remove the tempeh from the skillet and place on a paper towel to soak up extra oil.
  • Serve hot with extra Buffalo sauce, blue cheese or ranch dressing, as desired.

Nutrition

Serving: 0.25recipeCalories: 205kcal (10%)Carbohydrates: 10g (3%)Protein: 14g (28%)Fat: 13g (20%)Saturated Fat: 2g (13%)Polyunsaturated Fat: 7gMonounsaturated Fat: 3gCholesterol: 0.7mgSodium: 191mg (8%)Potassium: 315mg (9%)Fiber: 3g (13%)Sugar: 2g (2%)Vitamin A: 80IU (2%)Vitamin C: 1.3mg (2%)Calcium: 84mg (8%)Iron: 2.1mg (12%)

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

Keyword crispy tempeh, tempeh appetizer
Tried this recipe?Let us know how it was!

Food safety

The last thing anyone wants is a bout with food poisoning! These are great tips to minimize the risk.

  • Cook foods to a minimum temperature of 165 °F (74 °C)
  • Do not use the same utensils on cooked food, that previously touched raw meat
  • Do not reuse marinade that raw meat was in
  • Wash hands before touching food, and after touching raw meat, your hair, face, etc.
  • Don't leave food sitting out at room temperature for longer than 2 hours (or 1 hour if the weather is hot)
  • Never leave cooking food unattended
  • Use oils with high smoke point to avoid harmful compounds
  • Always have good ventilation when using a gas stove

See more guidelines at USDA.gov.

Crispy tempeh appetizers on a plate with ranch dressing in a small bowl. Text overlay: Buffalo tempeh; crispy, gluten free.

Low Sodium Buffalo Sauce

April 19, 2023 by Laura Yautz 2 Comments

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

Buffalo sauce is delicious and iconic, and usually is very high sodium, and sometimes high fat. A tablespoon of one popular brand has almost 500mg sodium! My Low Sodium Buffalo Sauce, though, boasts just 67mg sodium per tablespoon, and a secret ingredient makes it creamy and tangy without all the butter!

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

This low sodium Buffalo sauce is great for making your next Buffalo chicken dip just a little healthier, or as a low sodium wing sauce for your next football party, or for slathering on whatever you like it on!

It drives me a little nuts when I'm wanting to make a healthier recipe, and all the ingredients have great substitutes, but the sauce is basically a salt lick! That's why I love making a variety of low sodium condiments, like this low sodium Buffalo sauce, to keep around for such occasions!

You might also be interested in how to cook with less salt.

Because of the healthy ingredients we're using, our sauce turns out to be not only low sodium, but also fat free, sugar free, and very low calorie.

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Ingredients

We're using a handful of basic ingredients for our healthy Buffalo sauce.

Ingredients for making low sodium buffalo sauce.
  • Low sodium hot pepper sauce
  • Nonfat Plain Greek Yogurt (or a plant-based alternative)
  • Apple cider vinegar
  • Garlic powder
  • (optionally) Chipotle chile powder or cayenne pepper

See recipe card for quantities.

Instructions

Our sauce comes together lickety split in a few short steps.

All ingredients for buffalo sauce in a sauce pan.

Combine all the ingredients into a small saucepan.

Sauce ingredients whisked together.

Whisk to combine all the ingredients.

Sauce ingredients simmering in a sauce pan.

Bring to a simmer, and allow to reduce about 5-10 minutes.

Finished sauce in a pan.

Remove from heat and refrigerate until ready to use.

Hint: be sure to whisk frequently when your sauce is simmering to avoid it burning on the bottom.

Variations

In the mood for something different? Try one of these options.

  • Sweet - add a tablespoon or two of honey or 100% pure maple syrup
  • Smokey - add a couple drops of liquid smoke
  • Less spicy - don't use either the cayenne or chipotle powders, and use a little less hot sauce

You can also add a little to this Low Sodium BBQ Sauce for a delicious Buffalo BBQ Sauce!

Storage

Cool your healthy Buffalo sauce completely, and store it in an airtight container in the refrigerator for up to a week. This version is a little more perishable because of the yogurt.

This sauce can be frozen for up to 6 months. It may seem more watery when thawed. If this happens, put it back in a saucepan and simmer gently until the consistency seems right.

Top tip

Heat the sauce gently to a simmer, and no more. If you bring the sauce to a full boil, the yogurt may begin to separate and appear grainy.

FAQ

What are low sodium hot sauce brands?

I use Tabasco brand because it's easy to find, and relatively low sodium. However, there are some brands that are even lower sodium. A few of those are: Doc's Salt Free Hot Sauce, Mr. Spice Salt Free Hot Sauce, and Jersey Girl Sizzlin' Salt Free Hot Sauce. All are available on Amazon.

Related

Looking for other low sodium sauces? Try these:

  • Small jar of green sauce, with ingredients around it.
    Cilantro Lime Sauce (dairy free)
  • Close up of a jar of BBQ sauce.
    Low Sodium BBQ Sauce
  • Close up of small glass bowl of ketchup.
    Low Sodium Ketchup (sugar free too!)
  • Red sauce in a jar, with enchiladas being made in the background.
    Low Sodium Enchilada Sauce

Pairing

These are my favorite dishes to use this Buffalo sauce in:

  • Wrap with chickpeas, lettuce, tomato and onion, cut in half, on a plate with celery and carrot sticks.
    Buffalo Chickpea Wrap with Avocado Lime Ranch Dressing
  • Overhead shot of a bowl of salad before being dressed.
    Buffalo Chickpea Salad Bowls
  • Crispy tempeh appetizers on a plate with ranch dressing in a small bowl.
    Buffalo Tempeh Bites
  • Bowl of creamy hummus, garnished with an olive oil drizzle, and a sprinkle of parsley, black sesame seeds, and sumac.
    Heart Healthy Hummus

Reader Review

"I love buffalo sauce, but now have to watch my salt intake. I came across this recipe and was a little skeptical about the yogurt. But I gave it a try and it seriously tastes just like my favorite brand of buffalo sauce! Thanks so much for the recipe."

⭐⭐⭐⭐⭐

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📖 Recipe

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

Low Sodium Buffalo Sauce

Laura Yautz
Everything you want in a Buffalo sauce without all the butter and sodium!
5 from 2 votes
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Prep Time 2 minutes mins
Cook Time 10 minutes mins
Total Time 12 minutes mins
Course Condiment
Cuisine American
Servings 22
Calories 5 kcal

Ingredients
  

  • 1 cup Low Sodium Hot Pepper Sauce
  • ½ cup Nonfat Plain Greek Yogurt
  • 2 teaspoon Apple Cider Vinegar
  • 1 teaspoon Garlic Powder
  • optional ¼-1/2 teaspoon Cayenne or Chipotle Chile Powder

Instructions
 

  • Add all the ingredients to a small saucepan.
  • Whisk well.
  • Bring to a simmer over medium heat.
  • Reduce heat to low, and continue to simmer, whisking frequently to avoid burning, for 5-10 minutes.
  • Remove from heat, and refrigerate in an airtight container until ready to use.

Nutrition

Serving: 1TablespoonCalories: 5kcalCarbohydrates: 0gProtein: 1g (2%)Fat: 0gSaturated Fat: 0gPolyunsaturated Fat: 0gMonounsaturated Fat: 0gTrans Fat: 0gCholesterol: 0mgSodium: 67mg (3%)Potassium: 77mg (2%)Fiber: 0gSugar: 0gVitamin A: 8.5IUVitamin C: 0.5mg (1%)Calcium: 7.5mg (1%)Iron: 0.13mg (1%)

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

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

Food safety

Always remember to keep your food safe for consumption, no matter what it is!

  • Do not use the same utensils on cooked food, that previously touched raw meat
  • Sauce that meat has been marinated in should be discarded, and never reused
  • Wash hands after touching raw meat
  • Don't leave food sitting out at room temperature for extended periods
  • Never leave cooking food unattended

See more guidelines at USDA.gov.

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

Healthy Thumbprint Cookies

April 13, 2023 by Laura Yautz 2 Comments

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

Cookies that are easy and healthy, with a delicious nutty flavor complemented by sweet jam. These Healthy Thumbprint Cookies are low sugar and low fat, and free of dairy and eggs.

They're made with a combination of whole wheat pastry flour and almond flour to keep the cookie moist and light with tons of flavor!

Three cookies on a wooden platter.

In addition to being heart healthy, these thumbprint cookies are vegan, as we're not using eggs, milk, butter, or any other animal products.

These healthy cookies are great for Christmas, Easter, or really just because. They are low fat, low sugar, and low sodium, making them a perfect end to any meal.

You may wish to learn more about how to cook with less salt.

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Ingredients

The base of our thumbprint cookies is a blend of almond flour and whole wheat pastry flour. Do not try to substitute whole wheat flour. Your cookies will turn out very dense.

Ingredients for thumbprint cookies.
  • Whole wheat pastry flour
  • Almond flour
  • Salt
  • Unsweetened applesauce
  • 100% pure maple syrup
  • Grapeseed oil
  • Vanilla extract
  • No added sugar fruit jam

See recipe card for quantities.

Instructions

These healthy thumbprint cookies are prepared almost the same as regular thumbprint cookies.

Dry cookie ingredients in a bowl.

Combine all the dry ingredients in a large bowl and mix.

Wet cookie ingredients in a bowl.

In a separate bowl, combine all the wet ingredient and mix.

Wet and dry cookie ingredients, combined, in a bowl.

Pour the wet ingredients into the dry ingredients.

Cookie dough in a bowl.

Mix well, until a thick dough forms.

Cookie dough formed into balls on a cookie sheet.

Form balls with one tablespoon of dough each.

Unbaked cookies on a cookie sheet, showing using a teaspoon to make indentations in thumbprint cookies.

Use a the back of a teaspoon (or your thumb) to press wells into the balls of dough, being careful they don't crack apart.

Unbaked cookies filled with jam.

Fill each well with jam.

Baked cookies on a cookie sheet.

Bake until the cookies just start to brown and no more.

Hint: if the dough cracks apart too much when you are forming the indentation, the jam will leak out as it bakes. Make sure to firmly press the dough together as you roll the balls.

Substitutions

Try some of these substitutions if you need a modification:

  • Flour - to make these gluten free, use an all purpose gluten free flour instead of the whole wheat pastry flour. It will no longer be whole grain unless your gluten free flour is whole grain.
  • Oil - use sunflower, peanut or canola oil instead of grapeseed. A neutral oil will be best, which is why I'm not recommending olive oil for this particular recipe.
  • Sweetener - use either white or brown sugar in place of maple syrup. Honey does not work well in this recipe.
  • Nut free - to make this nut free, use ½ cup finely ground sunflower seeds instead of almond flour, or simply use an extra ½ cup whole wheat pastry flour.

Variations

Here are several ideas on how to mix up this recipe for a little variety!

  • Walnuts - use finely ground walnuts (or any finely ground nut) in place of almond flour
  • Jam - I use strawberry jam, but blueberry, cherry, or even orange marmalade would work great (learn more about choosing a healthy jelly)
  • Applesauce - try a flavored unsweetened applesauce for extra flavor, like strawberry or blueberry. You can even use a mashed banana instead if you like.

You might also really like these Peanut Butter and Jelly Dessert Bars.

Storage

Almond flour thumbprint cookies will store great in an airtight container at room temperature for about 5 days. You might get a few more days out of them if it's not hot and humid.

These can be frozen for up to six months. Thaw at room temperature for an hour or two.

Top tip

Absolutely use whole wheat pastry flour for this and other baked goods. If you try to use regular whole wheat flour, your cookies will be hard and dense.

FAQ

Can I use all almond flour for these?

No. This particular recipe will not turn out if you use all almond flour.

Why are my cookies cracking so much when I put the thumbprint in them?

This can happen for two reasons. Either the dough it too dry, or you are trying to indent them too fast or too deeply.

Try pressing down more slowly, and not as deep first. If that doesn't work, you can try remixing the dough with a few teaspoons of water and trying again.

Related

Looking for other recipes like this? Try these:

You must use the category name, not a URL, in the category field.

Pairing

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

  • Pink beverage in a glass.
    Hibiscus Rose Cooler
  • Overhead image of a casserole in a casserole dish, with a bowl of steamed broccoli nearby.
    Italian Lentil & Rice Pantry Casserole
  • Baking pan of lasagna rolls.
    Zucchini Lasagna Rolls (dairy free)
  • Stuffed honeynut squash halves on a baking pan.
    Roasted Honeynut Squash Stuffed with Cranberry Wild Rice Pilaf

📖 Recipe

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

Healthy Thumbprint Cookies

Laura Yautz
Thumbprint cookies that are easy and healthy, with a delicious nutty flavor complemented by sweet jam.
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Prep Time 15 minutes mins
Cook Time 15 minutes mins
Total Time 30 minutes mins
Course Dessert
Cuisine American
Servings 18 cookies
Calories 91 kcal

Ingredients
  

  • 1 ½ cup Whole Wheat Pastry Flour
  • ½ cup Almond Flour
  • ⅛ teaspoon Salt
  • ¼ cup Unsweetened Applesauce
  • ¼ cup 100% Pure Maple Syrup
  • 2 tablespoon Grapeseed Oil
  • 1 teaspoon Vanilla Extract
  • ⅓ cup No Added Sugar Fruit Jam

Instructions
 

  • Preheat oven to 350° F.
  • In a large bowl, mix together the whole wheat pastry flour, almond flour, and salt.
  • In a separate bowl, mix the applesauce, maple syrup, oil, and vanilla.
  • Pour the wet mixture into the dry ingredients, and mix thoroughly.
  • Measure out the dough, 1 tablespoon at a time, and roll it into a ball.
  • Place the balls on a lined baking sheet, about 2 inches apart. You will probably need two baking sheets, or will have to do two batches.
  • Now use the back of a teaspoon (or your thumb) to gently press a hole into each ball. It's ok if they crack a little.
  • Fill each hole with no added sugar jam.
  • Bake 12-15 minutes, until the cookies are just starting to brown.
  • Cool on the baking sheet for 5 minutes before moving to a cooling rack to cool completely.

Nutrition

Serving: 1cookieCalories: 91kcal (5%)Carbohydrates: 14g (5%)Protein: 2g (4%)Fat: 3g (5%)Saturated Fat: 0.3g (2%)Polyunsaturated Fat: 1.4gMonounsaturated Fat: 1.2gSodium: 17mg (1%)Potassium: 53mg (2%)Fiber: 2g (8%)Sugar: 5.6g (6%)Vitamin A: 0IUVitamin C: 0mgCalcium: 13.75mg (1%)Iron: 0.42mg (2%)

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

Keyword healthy cookies
Tried this recipe?Let us know how it was!
Two cookies on a wooden platter, sprinkled with powdered sugar. Text overlay: Almond flour thumbprint cookies; low sugar, dairy and egg free.

Creamy Chickpea Pasta with Veggies

April 3, 2023 by Laura Yautz Leave a Comment

A fork with creamy vegetable pasta being lifted out of a bowl of the pasta.

Creamy chickpea pasta is a quick and healthy pasta meal that is filling and tastes great. The vegetables can be modified for any season, so this recipe will work any time of year. A pre-chopped veggie mix will get dinner on the table in record time!

Close up bowl of creamy rotini pasta with vegetables.

Creamy Chickpea Pasta with Vegetables is perfect for Spring, though easily customizable for any season. Since we're using chickpea pasta, the meal is high protein without having to add anything extra.

This is also a relatively low calorie pasta dish, while being a good source of heart healthy monounsaturated fats, high in fiber, vitamin A, and calcium. It's a great source of vitamin K - 141% DV - so if you're watching your vitamin K intake, you may want to take note.

This delicious gluten free pasta dish pairs well with both Arugula Avocado Salad and Deconstructed Pesto Herb Salad.

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Ingredients

While you can use any combination of vegetables you like, I recommend using a ready-to-go mix like this asparagus sauté from Trader Joe's. Otherwise, you will need an onion + 3 cups of chopped, assorted vegetables.

Trader Joe's asparagus sauté veggies.
  • Chickpea pasta
  • Olive Oil
  • Assorted vegetables
  • Garlic
  • Italian seasoning
  • Ground pepper
  • Sundried tomatoes in oil
  • Capers
  • Unsweetened cashew milk
  • Cornstarch
  • Baby spinach

Instructions

This creamy healthy pasta is really so easy. Here's how!

Pouring pasta into boiling water.

Cook the chickpea pasta according to the package instructions. Drain, and set aside.

Mushrooms, asparagus, onions, and garlic sauteing in a pan.

Sauté the vegetables and spices until they start to caramelize, about 10 minutes.

Sauteed vegetables in a pan, with sundried tomatoes and minced capers added.

Add the sundried tomatoes and minced capers, and sauté for another few minutes.

Pouring cashew milk into a pan of sauteed vegetables.

Pour the cashew milk and cornstarch into the sauteed vegetables, and cook on low for up to 5 minutes, until the sauce thickens.

Spinach in creamy sauce.

Turn the heat off, and wilt the spinach into the sauce.

Creamy pasta dish in a large sauté pan.

Add the cooked pasta, and stir to combine.

Tip: letting the completed dish to rest for 5-10 minutes before serving will allow the sauce to become thicker and creamier.

Substitutions

Creamy Chickpea Pasta is a gluten free pasta recipe as is. Here are some popular substitutions you may enjoy.

  • Pasta - use any pasta you like; lentil, whole wheat or brown rice pasta would be great
  • Cashew milk - another non-dairy substitute, like unsweetened soy milk, would work great here, too. Hint: avoid using cream and other high fat dairy products in this dish, since it would no longer be heart healthy.
  • Spinach - try using kale (or baby kale), collard greens, or Swiss chard

We love chickpea pasta because it's high in protein. If you opt for another type of pasta, you may wish to add a can of (no added salt) beans to offset the protein loss in the recipe.

Seasonal Variations

As it's written, this creamy veggie pasta is perfect for Spring! While you can use any vegetables you like, here are some delicious modifications for other seasons:

  • Summer - use a mix of zucchini, yellow squash, and bell peppers
  • Fall - try shredded Brussels sprouts, carrots, and broccoli
  • Winter - consider cauliflower, parsnips, and beets

See all of the healthy seasonal recipes on my website!

Storage

If you have leftover creamy chickpea pasta, it can be stored in an airtight container in the refrigerator. Make sure to allow the dish to cool most of the way before putting the lid on.

The pasta will keep for about 5 days this way. It may absorb some of the sauce as it sits. If this happens, simply add a splash more cashew milk as you reheat it, until it is the consistency you like.

A fork with rotini pasta and veggies on it being lifted out of a bowl of the pasta.

Top tip

Whisking the cornstarch into the cold cashew milk ensures a smooth sauce. If you add the dry cornstarch to hot liquid, it will clump immediately.

FAQ

Why don't you add any salt to this recipe?

It's well known that excess sodium can raise blood pressure, and so many people are sensitive to it (read more about sodium and blood pressure)! For that reason, we make all our recipes lower sodium.

However, we do use some salty elements in this dish. In fact, this is one of our higher sodium recipes. The main ingredient we use for salt in this recipe is capers. Capers add a ton of other dimension and flavor, too, which is why we use them instead of simply adding salt.

You are certainly free to add some salt if you feel it needs it, but remember that it's already at the max sodium level for a meal.

How can I add more protein if I don't use chickpea pasta?

To add extra protein, try adding a can of (no added salt) beans - chickpeas, black beans, etc. - or grilled chicken, salmon, or tofu.

How can I lower the amount of sodium in this dish?

You can lower the amount of sodium by using less capers and more Italian seasoning, by using unsweetened soymilk instead of cashew milk, or by simply eating less than a serving.

Related

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

You must use the category name, not a URL, in the category field.

Pairing

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

  • Plate of salad with sundried tomatoes, pine nuts, fried garlic, and dressing.
    Deconstructed Pesto Herb Salad with Cracked Peppercorn Parmesan Dressing
  • Plate of biscuits, with a jar of jam. Two additional biscuits off the plate, in the foreground.
    Buckwheat Biscuits
  • Overhead picture of large plate with salad on it.
    Arugula Avocado Salad with Pineapple Vinaigrette
  • Dessert bars stacked on a plate.
    Peanut Butter and Jelly Dessert Bars

📖 Recipe

A fork with creamy vegetable pasta being lifted out of a bowl of the pasta.

Creamy Chickpea Pasta with Vegetables

Laura Yautz
A quick and healthy pasta meal that is filling and tastes great. The vegetables can be modified for any season, so this recipe will work any time of year. A pre-chopped veggie mix will get dinner on the table in record time!
5 from 1 vote
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Prep Time 10 minutes mins
Cook Time 20 minutes mins
Total Time 30 minutes mins
Course Main Course
Cuisine American, Italian
Servings 4
Calories 263 kcal

Ingredients
  

  • 8 oz Chickpea Pasta (rotini or penne work best)
  • 1 tablespoon Olive Oil
  • 12 oz Pre-chopped Assorted Vegetables OR 3 ½ - 4 cups Chopped Assorted Vegetables
  • 4 Garlic cloves, minced
  • 2 teaspoon Italian Seasoning
  • ¼ teaspoon Ground Pepper, or more to taste
  • ½ cup Sundried Tomatoes in Oil, drained and sliced
  • 2 tablespoon Capers, drained and minced
  • 3 cups Unsweetened Cashew Milk
  • 2 tablespoon Cornstarch
  • 3 cups Baby Spinach

Instructions
 

  • Bring a large pot of water to a boil, and cook the chickpea pasta according to the package instructions. Drain, and set aside (drizzle with a bit of oil if needed to prevent sticking).
  • Meanwhile, heat a large skillet over medium heat, with oil in it.
  • Add vegetables, garlic, Italian seasoning, and pepper, and saute until the vegetables start to caramelize; about 5-10 minutes.
  • Add the sundried tomatoes and capers, and cook another 1-2 minutes.
  • Whisk the cornstarch into the cold cashew milk.
  • Slowly pour the cashew milk into the skillet with the vegetables. Reduce heat to low, and simmer until the sauce thickens, about 3-5 minutes.
  • Turn off the heat, and add the spinach. Stir until the spinach is wilted.
  • Finally, add the pasta, and stir to combine.
  • Serve hot.

Nutrition

Calories: 263kcal (13%)Carbohydrates: 33g (11%)Protein: 11g (22%)Fat: 12g (18%)Saturated Fat: 1g (6%)Polyunsaturated Fat: 3gMonounsaturated Fat: 8gSodium: 750mg (33%)Potassium: 158mg (5%)Fiber: 10g (42%)Sugar: 5g (6%)Vitamin A: 1027IU (21%)Vitamin C: 11mg (13%)Calcium: 387mg (39%)Iron: 2mg (11%)

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

Keyword gluten free pasta, healthy pasta
Tried this recipe?Let us know how it was!

Food safety

One of the benefits of cooking without meat is that we have little chance for cross contamination. Still, these are important food handling tips for this creamy veggie pasta:

  • Wash hands before starting, and after touching hair or face, or eating/drinking
  • Don't leave food sitting out at room temperature for extended periods
  • Never leave cooking food unattended
  • Use oils with high smoke point to avoid harmful compounds
  • Always have good ventilation when using a gas stove

See more guidelines at USDA.gov.

A bowl of creamy rotini pasta with vegetables. Text overlay: Creamy Chickpea Pasta with Veggies

Celery and Leek Soup

March 21, 2023 by Laura Yautz 2 Comments

A bowl of celery soup, garnished with microgreens, black sesame seeds and yogurt. A side salad is in the background.

Celery and Leek soup tastes and looks just like Spring! Fresh celery is cooked with aromatic leeks and creamy potatoes for a deliciously thick soup without any cream at all! We added a can of white beans, so it's high protein, too! Pair it with a beautiful side salad for an easy and balanced meal!

A bowl of celery soup, garnished with microgreens, black sesame seeds and yogurt. A side salad, another bowl of soup, and a fresh leek, celery, and microgreens are scattered about the background.

How to clean and cut leeks

Cutting and cleaning leeks isn't hard, but it's a little different than most veggies. Here's how to do it!

A leek on a cutting board.

First, get a cutting board big enough for the leek, and a sharp knife. We are going to cut some of the leek off, so it can overhang the board a little. Don't worry about washing the leek first. We're going to do that after we cut it.

Second, cut off the bottom of the leek that has the roots, and the dark green tops. While edible, the dark green leaves are very tough and fibrous. We generally discard them, but they can also be used in homemade vegetable broth (wash them before storing them in the freezer!).

A leek on a cutting board with the tops and bottom cut off.
Sliced leeks on a cutting board.

Third, slice the leek into the thickness you want for your recipe. You'll notice your cutting board getting dirty. The way leeks grow allow for soil to end up on the inside of the vegetable when it is done. This is why we cut it first, and then wash it.

Finally, wash the leeks. Put them in a mesh strainer or colander, and run them under cool water, swishing them around with your hands to remove all the dirt. Make sure to wash your cutting board and knife with warm soapy water if you plan on cutting more food!

Sliced leeks in a mesh strainer, with water pouring over.

Now you're ready to make leek and celery soup (or whatever other recipe you're putting leeks in)!

A leek sliced crosswise to reveal the dirt and sand inside.

Here's a close up of the sandy soil inside the leek. Even if you try to wash it before you cut it, you'll have to wash it again afterward!

What to serve with Celery and Leek Soup

This Leek Celery Soup can absolutely be an entrée. It's filling, high fiber, high protein, and delicious! But whether you want this to be your entrée, a side, or an appetizer, you probably want something else to go with it. Here are some of my favorite recipes to serve with this delicious Spring soup:

  • Olive Oil Biscuits (Gluten free)
  • Vegetable Hash with Chickpeas
  • Arugula Avocado Salad with Pineapple Vinaigrette
  • Or any simple tossed salad!
  • Garlicky Roasted Broccoli and Mushrooms
  • Chickpea Salad Sandwiches
  • Vegetarian Stuffed Peppers

Frequently Asked Questions

How do I make this Celery and Leek Soup without potatoes?

Good news! It's simple. Just leave them out. Really. The beans will help to add thickness to your soup as well. You should also cut the amount of vegetable broth you use to about 2 to 2 ½ cups. You can always add it in at the end when you're blending it if it's too thick.

Where do I find leeks?

You can find leeks in the refrigerated produce section of your grocery store, usually near heads of lettuce and other "bulk" greens. Some retailers cut off the dark green tops and package the leeks for you (Trader Joe's does this), so you'll find them in a bag, but still in the refrigerated produce section.

Why did my soup turn dark green after I refrigerated it?

This is a normal color change. The spinach will cause the color to darken the more it is exposed to the air. To help prevent this as much as possible, you can store leftovers in an airtight container in the refrigerator, with plastic wrap resting directly on the soup's surface. This will help reduce the amount of oxidation - and discoloration - that occurs.

If you're not a huge fan of celery soup (or even if you are!), check out all our heart healthy, low sodium soup recipes in the Soup Archives!

If you try Celery and Leek Soup, I want to hear from you in the comments below!

📖 Recipe

A bowl of celery soup, garnished with microgreens, black sesame seeds and yogurt. A side salad is in the background.

Celery and Leek Soup

Laura Yautz
Celery and Leek soup tastes and looks just like Spring! Fresh celery is cooked with aromatic leeks and creamy potatoes for a deliciously thick soup without any cream at all! We added a can of white beans, so it's high protein, too! Pair it with a beautiful side salad for an easy and balanced meal!
5 from 1 vote
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Prep Time 15 minutes mins
Cook Time 30 minutes mins
Total Time 45 minutes mins
Course Lunch, Soup
Cuisine American
Servings 4
Calories 220 kcal

Equipment

  • High speed blender

Ingredients
  

  • 1 tablespoon Olive Oil
  • 2 cups sliced Leek (about 1 medium leek)
  • 2 cups chopped Celery (about 3-5 stalks)
  • 2 cups peeled and chopped Russet Potatoes (2 medium potatoes)
  • 3 Garlic Cloves chopped
  • ¼ teaspoon Salt
  • 3 cups Homemade Vegetable Broth
  • 1 can No Added Salt Cannellini Beans (or any white bean)
  • 2 tablespoon chopped Fresh Parsley + more for garnish
  • 1 teaspoon dried Thyme
  • 2 oz Baby Spinach
  • Fresh Ground Black Pepper to taste

For optional garnish:

  • Celery leaves
  • Parsley
  • Microgreens (I used the spicy blend)
  • Sesame Seeds
  • Dollop of plain Greek yogurt

Instructions
 

  • Heat olive oil in a large pot over medium heat. When hot, add the leeks, celery, potatoes, garlic, and salt, and saute for about 10 minutes, until the leeks have softened.
  • Add the vegetable broth, beans, parsley, and thyme and bring to a boil. Reduce heat to low or medium-low, and simmer for 15-20 minutes, until the potatoes are very soft and can be mashed with a fork.
  • Turn off the heat. Add the spinach and black pepper to taste. Stir the soup while the spinach wilts.
  • Allow the soup to cool for a few minutes.
  • Carefully pour the soup into a high speed blender. Blend on high until smooth. Return the soup to the pot, and reheat if necessary.
  • Alternatively you can puree the soup using an immersion blender, but the soup may not turn out as smooth.
  • Serve hot, garnished with an assortment of goodies you like, and a side salad or crusty bread.

Nutrition

Serving: 1.25cupCalories: 220kcal (11%)Carbohydrates: 40g (13%)Protein: 10g (20%)Fat: 4.4g (7%)Saturated Fat: 0.6g (4%)Polyunsaturated Fat: 0.5gMonounsaturated Fat: 2.5gTrans Fat: 0gCholesterol: 0mgSodium: 211mg (9%)Potassium: 886mg (25%)Fiber: 10g (42%)Sugar: 3.7g (4%)Vitamin A: 383IU (8%)Vitamin C: 25mg (30%)Calcium: 75mg (8%)Iron: 2mg (11%)

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

Keyword low sodium soup, nondairy soup
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Infographic showing how to clean and cut leeks. Step 1: place the leek on a cutting board. Step 2: Cut off the bottom and the dark greens and set them aside. Step 3: Slice the leek. Step 4: Put the slices in a strainer, and run under cool water. Step 5: Use your hands to swish the slices around to get all the sand off.
A bowl of soup, garnished with microgreens, black sesame seeds and yogurt. A side salad is in the background. Text overlay: Celery and Leek Soup.

Carrot Waffles

March 2, 2023 by Laura Yautz Leave a Comment

Plate of three small waffles, topped with yogurt, oranges, raisins, and walnuts.

Healthy carrot waffles are a fun and unique way to eat veggies for breakfast. We use crushed pineapple to sweeten the batter instead of sugar, for a slightly tropical note, and top with yogurt, orange slices, raisins, and walnuts. All the delicious flavors of carrot cake without the sugar coma! These are low sodium waffles, too!

Plate of three small waffles, topped with yogurt, oranges, raisins, and walnuts. Another plate, dressed the same, and some shredded carrots are visible in the background.

How to make healthy waffles

So many people ask: are frozen waffles healthy? I think most people have a hunch, deep down, that they're not. But how do you know for sure if you don't ask!

Frozen waffles - and commercial waffle mix and restaurant waffles for that matter - are usually made with your garden variety white flour. That's the first stop in healthy waffle recipes. We opted for whole wheat pastry flour instead, which bumps up the fiber content considerably.

Whole wheat flour is great, but can yield tough and chewy products. That's fine for some things, but using whole wheat pastry flour will give our carrot waffles the texture we want.

Next is the added sugar in most waffles. We like sweet breakfasts here in America, and our waffles reflect that. We cut the overwhelming sweetness a little, and use fruit to sweeten these sugar free waffles.

Pineapple is a perfect pairing to carrots, so that was our choice. You could use a wide range of other fruits too, like applesauce, dates, mango puree, mashed bananas, etc.

Lastly, salt. This is a surprise. Waffles don't taste salty! But consider one popular frozen waffle brand contains 410mg sodium in 2 waffles. While that isn't off the charts, it's going to add up over the day. We don't add any salt to our waffles, keeping it a low sodium waffle recipe too!

The bonus points for making healthy waffles, are choosing healthy waffle toppings.

Healthy Waffle Toppings

Butter and syrup are so yesterday! Okay, they're a classic, and delicious, but if you are looking for some healthy waffle toppings, try some of these instead:

  • Plain or vanilla yogurt (regular or Greek style are great)
  • Fresh berries, mashed
  • Frozen berries, thawed and mashed
  • Homemade jam (try blueberry thyme jam or strawberry jam)
  • Sliced bananas with cinnamon
  • Nut butter
  • Sweet Potato Spread
  • Any fresh fruit, chopped small
  • Grilled pineapple or peaches
  • Heart Healthy Chocolate Date Sauce
Plate of three small waffles, topped with yogurt, oranges, raisins, and walnuts. A hand is holding a fork with a waffle slice, some yogurt, and an orange slice on it in front of the plate.

FAQs and Tips for Carrot Waffles

How finely should I shred the carrots?

I opt for the finest shred my shredder will do. This is because the carrot pieces will still be crunchy inside the cooked waffle if they are too big. It does take a bit of elbow grease, so it's ok to use a food processor attachment, or just buy shredded carrots if you like!

Can I use another flour?

For this particular recipe, stick with whole wheat pastry flour if you can. It is ground much more finely, and allows for a fluffy, soft waffle. I used Bob's Red Mill brand. If you can only find whole wheat flour, cut it half and half with regular white flour.

I haven't tried any gluten free flours in this recipe, so I can't recommend any. If you try one, let me know how it turns out!

Why are my waffles not crisp?

This batter is thick, and wetter than typical waffle batter. That's because of the carrots and pineapple in it. For this recipe, you should try adding a little less batter to the waffle maker than you usually would. This will give you a thinner waffle that will cook more thoroughly, and be crispier on the outside.

For more healthy breakfasts, try Chai Latte Waffles, Heart Healthy Pancakes, Brownie Batter filled Crepes, or Breakfast Chickpeas with Collard Greens.

Or peruse the Heart Healthy Breakfast Ideas Archives!

Let me know in the comments in you try Carrot Waffles!

📖 Recipe

Plate of three small waffles, topped with yogurt, oranges, raisins, and walnuts.

Carrot Waffles

Laura Yautz
Healthy carrot waffles are a fun and unique way to eat veggies for breakfast. We use crushed pineapple to sweeten the batter instead of sugar, for a slightly tropical note, and top with yogurt, orange slices, raisins, and walnuts.
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Prep Time 15 minutes mins
Cook Time 10 minutes mins
Total Time 25 minutes mins
Course Breakfast, Brunch
Cuisine American
Servings 4
Calories 300 kcal

Equipment

  • Waffle Maker

Ingredients
  

  • 2 cups Whole Wheat Pastry Flour
  • 1 tablespoon Ground Flax
  • 2 teaspoon Baking Powder
  • ½ teaspoon Cinnamon
  • ¼ teaspoon Ground Ginger
  • ⅛ teaspoon Nutmeg
  • 1 cup Unsweetened soymilk or choice dairy or alternative beverage
  • 1 cup Crushed Pineapple in 100% juice
  • 1 cup Grated Carrots
  • 1 teaspoon Vanilla Extract

Recommended Toppings

  • ½ cup Plain Greek Yogurt mixed with 2 teaspoon 100% Pure Maple Syrup
  • Orange slices
  • Raisins soak in orange or pineapple juice for a few minutes to soften
  • Chopped Walnuts

Instructions
 

  • In a large mixing bowl, combine all the dry ingredients.
  • In a smaller bowl or large liquid measuring cup, combine the soymilk, pineapple/juice, carrots, and vanilla.
  • Pour the wet ingredients into the dry ingredients, and stir until just combined. The batter will be thick.
  • Allow the batter to rest while you preheat the waffle iron.
  • Once the waffle maker is hot, spray with cooking spray if needed, and pour an appropriate amount of batter into it for your waffle maker size.
  • Cook until the waffles are browned and crispy on the outside. Hint: They may take just a little longer than traditional waffles to cook because of the pineapple in them.
  • Remove from the waffle maker and repeat until all the batter is used.
  • Top as desired.

Nutrition

Serving: 3wafflesCalories: 300kcal (15%)Carbohydrates: 60g (20%)Protein: 9g (18%)Fat: 1.8g (3%)Saturated Fat: 0.1g (1%)Polyunsaturated Fat: 0.5gMonounsaturated Fat: 0.1gSodium: 45mg (2%)Potassium: 86mg (2%)Fiber: 10.5g (44%)Sugar: 9.7g (11%)Vitamin A: 125IU (3%)Vitamin C: 6mg (7%)Calcium: 79mg (8%)Iron: 2mg (11%)

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

Keyword healthy waffles
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Plate of three small waffles, topped with yogurt, oranges, raisins, and walnuts. Text overlay: Carrot Waffles; whole grain, no added sugar.

Berry Smoothie with Peanut Butter

January 30, 2023 by Laura Yautz 2 Comments

Berry smoothie in a mason jar, with frozen berries scattered around the outside, and a spoon with peanut butter on it.

This berry smoothie with peanut butter is exactly the simple breakfast to get you moving in the morning. Just 4 simple ingredients to get you out the door. And no added sugar, so forget that mid-morning slump! We use a premixed frozen fruit blend of strawberries, blueberries, cherries, and kale for a simple way to add some veggies to our smoothie. From there, we just blend it with a banana, some peanut butter, and your favorite unsweetened dairy or non dairy beverage for a delicious, nourishing breakfast that goes where you do!

2 berry smoothies in mason jars, with frozen berries scattered around the outside, and a spoon with peanut butter on it.

Should I drink smoothies for heart health?

Smoothies can be great for your heart! And they can also be not-so-great. Why do humans have to make everything so complicated?!

Smoothie stands are convenient, and make such delicious smoothies! But beware. Those "smoothies" are often just milkshakes in disguise! Sometimes you can find them with wholesome ingredients, and without added sugar, but they're rare. These should really be consumed infrequently.

Do-it-yourself smoothies are definitely the way to go for the healthiest smoothies that fit your specific needs. They're also WAY cheaper than the smoothie stands! Luckily, smoothies like this berry peanut butter smoothie, are easy, and require only a few ingredients and a blender.

This, and the other smoothies here at Being Nutritious, are good for you and your heart! Using heart healthy ingredients like fruits and veggies, fat free yogurt, and soy milk, and omitting things like sugar and other sweeteners, and full fat dairy is our failsafe recipe for success.

So, yes, you can drink smoothies that you make yourself for heart health!

More Heart Healthy Smoothie Recipes

High Potassium Chocolate Sweet Potato Smoothie
High Potassium Chocolate Sweet Potato Smoothie
Orange mango smoothie in a stemless wine glass.
Orange Mango Smoothie

If you try this berry smoothie with peanut butter, tell me in the comments below!

📖 Recipe

Berry smoothie in a mason jar, with frozen berries scattered around the outside, and a spoon with peanut butter on it.

Berry Smoothie with Peanut Butter

Laura Yautz
This berry smoothie with peanut butter is exactly the simple breakfast to get you moving in the morning. Just 4 simple ingredients to get you out the door, and no added sugar, so forget that mid-morning slump!
5 from 1 vote
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Prep Time 5 minutes mins
Total Time 5 minutes mins
Course Breakfast, Snack
Cuisine American
Servings 2
Calories 316 kcal

Equipment

  • High speed blender

Ingredients
  

  • 1 cup Wyman's Cherry Berry & Kale Frozen Fruit Blend (or any frozen mixed berries)
  • 1 cup Unsweetened Soy Milk (or your favorite unsweetened dairy/non dairy beverage)
  • 1 Medium Banana
  • ¼ cup Natural Peanut Butter

Instructions
 

  • Add all ingredients to a blender, and blend on high until smooth.
  • Pour and serve!

Nutrition

Serving: 0.5recipeCalories: 316kcal (16%)Carbohydrates: 30g (10%)Protein: 13g (26%)Fat: 19g (29%)Saturated Fat: 3g (19%)Polyunsaturated Fat: 5gMonounsaturated Fat: 9gCholesterol: 0mgSodium: 145mg (6%)Potassium: 717mg (20%)Fiber: 6g (25%)Sugar: 16g (18%)Vitamin A: 237IU (5%)Vitamin C: 23mg (28%)Vitamin K: 5µg (5%)Calcium: 172mg (17%)Iron: 1.6mg (9%)Magnesium: 100mg (25%)

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

Keyword berry smoothie, smoothie with kale
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How to make this Berry Kale Smoothie

Simple ingredients are always the way to go for a quick morning meal. For this healthy smoothie, we're starting with a pre-frozen mix of berries and kale. I found Wyman's Cherry Berry & Kale mix at my local BJ's. Use the link to find it in your area, or use another frozen mixed berry blend you like. If you can't find one with kale, you can add your own greens, or just omit them. I promise, you can taste it in there.

Next is unsweetened soy milk. That's my go-to, and what I always have on hand. It's a great, heart healthy option, and also makes this a vegan smoothie. You can use your fat free dairy or unsweetened non dairy beverage preference, though.

A banana comes next. Nothing special; just a medium sized, peeled banana. Doesn't even need to be frozen, although it can be if you've already got it in the freezer. Yes, you can taste the banana in there. Yes, you can leave it out if you hate bananas, and add about a half cup more berries.

Finally, the peanut butter. That's the reason you're really making this, right? Make sure you get a natural peanut butter, with as few added ingredients as you can afford. Learn more about choosing a heart healthy peanut butter here.

Now we just toss all those ingredients into the blender, and blend it on high until everything is smooth. If you don't have a high speed blender, your blueberry peanut butter smoothie may end up with perceptible kale pieces in it, but you still won't taste them.

This berry and kale smoothie with peanut butter ends up being high in protein, fiber, potassium, magnesium, calcium, vitamin C, and healthy fats, while being low in sodium and saturated fat, with no cholesterol.

Check out how pretty it is!

Berry smoothie in a mason jar, with frozen berries scattered around the outside.

Be forewarned, if you let this kale and berries smoothie sit for a while, it will start to oxidize, and turn a greenish-brown color. It is still perfectly fine to drink, and will still be delicious! This just happens because of the interaction of the fruit (mainly the banana) with the air. Just the way a peeled banana starts to turn brown quickly.

Did you make this heart healthy smoothie? Make sure to tell me about it below!

Smoothie in a mason jar, with frozen berries scattered around the outside, and a spoon with peanut butter on it. Text overlay: Berry Smoothie with Peanut Butter; 4 ingredients, uses frozen berries.

Healthy Chex Mix

January 17, 2023 by Laura Yautz 10 Comments

Hand reaching into a bowl of Chex mix.

This homemade healthy Chex mix recipe is low sodium, low sugar, and great for all your munching needs! We start with a mix of Chex cereal, and add some puffed grains and seeds for a fun textural experience. Then we mix in some sweetness, herbs, and spices, along with some optional spiciness, and bake it low and slow to crisp it all up. A simple, healthy snack!

Bowl of snack mix.

Is Chex mix a healthy snack

In terms of snacks, this one certainly isn't the worst. On the other hand, if you've got high blood pressure, you definitely need to be careful of mindlessly eating it. In just a half cup, traditional Chex mix has 250 mg of sodium. Again - that's not the worst. But if you're not paying attention and munching away, you could easily eat two, three, four, or more servings in a sitting. Now that's a problem.

My healthy Chex mix version has only 60 mg of sodium per serving! Plus, we use a delicious blend of seeds to add fiber and protein to the mix, without the refined carbohydrates in traditional mixes (from things like pretzels and bagel chips).

How long does homemade Chex mix last

If you store it properly, this low sodium Chex mix should last up to a month.

To make sure you get the most mileage out of it, make sure you store it in an airtight container. Room temperature is fine, but if you live in a very hot and/or damp place, you might find your healthy snack mix goes stale faster. Keeping the moisture out is key.

If your homemade Chex mix does end up getting moisture in it, you can try to refresh it by baking it at 250 degrees F for 10 minutes or so. Keep an eye on it and take it out when it's crisp again, but not burned.

Hand reaching into a bowl of Chex mix.

Healthy Chex Mix Substitutions

If you're looking for some alternative ingredients, try some of these:

  • Use Crispix instead of Chex. Yep, it will still turn out great!
  • Try freshly popped popcorn instead of the puffed cereal for a fun change.
  • Use any nut or seed combo in place of the listed seeds. Use either small nuts or chop them so they're smaller.
  • Do not use dry rosemary in place of fresh. But you can leave it out if you prefer.
  • Try a mixture of dried thyme and sage in place of the rosemary. One teaspoon of each should do.

Did you know this is a vegan Chex mix, too? That's right. Just make sure you use the maple syrup instead of the honey option for a sweetener. Plus I think the maple compliments the other flavors better.

If you try this Healthy Chex Mix, tell me in the comments!

And try our other heart healthy snacks, too!

📖 Recipe

Hand reaching into a bowl of Chex mix.

Healthy Chex Mix

Laura Yautz
A homemade healthy Chex mix that is low sodium, low sugar, and great for all your munching needs!
5 from 4 votes
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Prep Time 5 minutes mins
Cook Time 1 hour hr
Total Time 1 hour hr 5 minutes mins
Course Snack
Cuisine American
Servings 12
Calories 111 kcal

Ingredients
  

  • 3 cups Chex cereal any mix of varieties, gluten-free if needed
  • 1 ½ cup Puffed Rice, Corn, Millet, etc.
  • ¼ cup raw Pumpkin Seeds hulled (pepitas)
  • ¼ cup raw Sunflower Seeds hulled
  • ¼ cup Olive Oil
  • 1-2 tablespoon 100% Pure Maple Syrup or Honey
  • 2 tablespoon Fresh Rosemary minced
  • 1 teaspoon Garlic Powder
  • 1 teaspoon Onion Powder
  • 1 teaspoon Thyme
  • optional 1 teaspoon Chipotle Powder
  • ½ teaspoon Freshly Ground Pepper
  • ½ teaspoon Salt if needed

Instructions
 

  • Preheat oven to 250° F.
  • In a large bowl, combine Chex cereal, puffed rice, pumpkin seeds, and sunflower seeds, and mix.
  • In a smaller bowl, combine oil, maple syrup, and herbs and spices, and mix well.
  • Drizzle the oil mixture over the dry ingredients, and stir to mix well.
  • Divide the mixture between two parchment lined baking sheets, and spread in a single layer.
  • Bake for 60 minutes, tossing every 15 minutes.
  • Cool completely before storing in an airtight container.

Nutrition

Calories: 111kcal (6%)Carbohydrates: 10g (3%)Protein: 2g (4%)Fat: 7g (11%)Saturated Fat: 1g (6%)Polyunsaturated Fat: 2gMonounsaturated Fat: 4gSodium: 60mg (3%)Potassium: 70mg (2%)Fiber: 1g (4%)Sugar: 2g (2%)Vitamin A: 57IU (1%)Vitamin C: 2mg (2%)Calcium: 30mg (3%)Iron: 3mg (17%)

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

Keyword low sodium chex mix
Tried this recipe?Let us know how it was!
Bowl of snack mix. Text overlay: Healthy Rosemary Chex Mix; low sodium, low sugar, vegan option.

Slow Cooker Collard Greens (Low Sodium)

January 11, 2023 by Laura Yautz 1 Comment

Bowl with collard greens and crusty bread, garnished with a lemon slice.

These healthy slow cooker collard greens are a great way to add greens to your diet without undoing it. We borrow the technique from traditional Southern collards, but season with a Mediterranean/Middle Eastern flair for collard greens that are tender, delicious, AND healthy!

Bowl with collard greens and crusty bread, garnished with a lemon slice.

How to get the bitterness out of collard greens

Collard greens, kale, chard, etc. are all considered "bitter greens." While they can absolutely be eaten raw, many people prefer them to be cooked to make them less bitter. Low and slow is the name of the game for cooking the bitter out of collards. That's what makes the slow cooker perfect for making this heart healthy collard greens recipe. Other ways to help with bitterness in greens are:

  • Blanching. A quick dip in boiling water can leach out some of the bitter compounds in these greens.
  • Add acid. We use lemon juice in our slow cooker collard greens, but any type of vinegar or even lime juice will work great. Tip: Add citrus acids after you take the dish off the heat. Otherwise the acid itself can turn bitter.
  • Make it spicy. Hot spice stands up to that bitterness fabulously! That's why we add a little crushed red pepper in ours. Options are pretty limitless here: cayenne, chipotle, adobo, fresh chili peppers, hot sauce, etc.
  • Braising. That's the low and slow method we're using. In a slow cooker, or on the stove - you can even braise in the oven. Cooking the greens in slow simmering liquid for a long time helps temper the bitterness, as well as creates a delicious sauce for your greens.

How to cut collard greens

Cutting collard greens isn't too difficult with a little strategy.

First, you'll probably want to remove the thick stem running through the middle. It's totally edible, but it's tough and fibrous, so most people remove them.

Then you can roll up the leaf like a burrito, and cut it into slices as thin or thick as you want.

Check out my video for a demonstration on how to cut collard greens:

How to make slow cooker collard greens on the stove

This recipe for crock pot collard greens can easily be made on the stove! To do that, simply add all the ingredients, except lemon juice, to your pot, and simmer on low for about 2 hours, or until the collards are soft and silky. Then add the lemon juice and serve.

Don't you love easy adaptations?!

Can you freeze collard greens?

Yes! If you have leftovers, you can certainly freeze them. Don't freeze raw collard greens. That won't end well.

To freeze slow cooker collards, it's best to portion out either individual portions, or amounts that you would use at one time. Because you can't RE-freeze them once they've been frozen and thawed.

Put the portions into a freezer zipper bag, or another freezer safe container. Freeze solid for up to 6 months.

To thaw, remove from the freezer, and thaw under refrigeration for 12-24 hours. Or pop the frozen greens into the microwave to thaw quicker.

Where to buy za'atar spice

This may be something you've never heard of before, but you've probably eaten it if you've ever eaten at a Middle Eastern/Lebanese/Mediterranean restaurant. It's a spice blend used extensively throughout those regions. It's earthy, herby, nutty, tangy, and sometimes a bit spicy.

Za'atar spice blends are widely available at many regular grocery stores. Online retailers like Amazon also carry it.

Small glass bowl with za'atar seasoning in it.
Za'atar Seasoning

Za'atar is also super simple to make yourself - which is what I opted to do. I had all the ingredients already, and (let's be honest) everything is SO expensive these days, so I didn't want to buy an extra bottle of spices that I could easily throw together myself! Use this Za'atar spice blend recipe. It worked so great in the slow cooker collard greens without meat!

What to serve with collard greens

Black eyed peas are a very traditional dish to serve with collard greens! Here are some more ideas:

  • Vegetarian Stuffed Peppers
  • Vegetable Hash with Chickpeas Skillet Dinner
  • Italian Lentil and Rice Casserole
  • Falafel and hummus
  • Olive Oil Biscuits

If you try Slow Cooker Collard Greens, let me know in the comments!

📖 Recipe

Bowl with collard greens and crusty bread, garnished with a lemon slice.

Slow Cooker Collard Greens

Laura Yautz
These healthy slow cooker collard greens are a great way to add greens to your diet without undoing it. We borrow the technique from traditional Southern greens, but season with Mediterranean flair for collard greens that are tender, delicious, AND healthy!
5 from 1 vote
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Prep Time 15 minutes mins
Cook Time 4 hours hrs
Total Time 4 hours hrs 15 minutes mins
Course Side Dish, vegetable
Cuisine American
Servings 1
Calories 50 kcal

Ingredients
  

  • 1 lb Collard Greens cleaned (thick stems removed), and sliced
  • 2 cups No Sodium Vegetable Broth
  • ½ Onion chopped
  • 6 cloves Garlic minced
  • 2 teaspoon Za'atar Seasoning
  • ½ teaspoon Crushed Red Pepper (optional)
  • ½ teaspoon Salt (omit if your vegetable broth is salted)
  • ½ teaspoon Ground Black Pepper plus more for serving
  • Juice of 1 lemon

Instructions
 

  • Add all the ingredients except lemon juice to your slow cooker, and stir to combine.
  • Put the lid on the slow cooker, and cook on high for 4 hours, or low for 8 hours.
  • Just before serving, remove the lid and stir in the lemon juice.

Nutrition

Calories: 50kcal (3%)Carbohydrates: 11g (4%)Protein: 5g (10%)Fat: 1g (2%)Saturated Fat: 0gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 0.5gTrans Fat: 0gCholesterol: 0mgSodium: 316mg (14%)Potassium: 298mg (9%)Fiber: 6g (25%)Sugar: 1g (1%)Vitamin A: 5770IU (115%)Vitamin C: 49mg (59%)Calcium: 279mg (28%)Iron: 0.66mg (4%)

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

Keyword healthy collard greens
Tried this recipe?Let us know how it was!
Bowl with collard greens and crusty bread, garnished with a lemon slice. Text overlay: Slow Cooker Collard Greens; heart healthy, vegetarian.

Breakfast Chickpeas with Collard Greens

January 4, 2023 by Laura Yautz 2 Comments

Overhead image of chickpea breakfast skillet on a plate, with breakfast potatoes.

Chickpeas for breakfast? That's right! This breakfast chickpeas skillet features delicious sausage-esque spices on nutty chickpeas, mellow garlic, and tender collard greens, for an ultra nutritious and yummy start to your day! Excellent by itself, or pairs great with potatoes or toast. Less than 30 minutes from start to finish! Or make it ahead by doubling the recipe so you can quickly reheat a portion each morning. Perfect for weekend mornings, too!

Overhead of chickpea breakfast skillet on a plate, with potatoes.

Is it okay to eat chickpeas for breakfast?

Not only is it okay, it's downright deliciously healthy!

Somewhere along the line, we Americans have largely grown accustomed to very sweet breakfasts, mostly devoid of vegetables and high in added sugar. And that's not such a good thing!

Starting your day with a high protein, high fiber meal can help stave off mid-morning cravings, and keep you feeling satisfied longer, so you can focus on what you need to get done, instead of your empty tummy!

Chickpeas are both high protein and high fiber, so they're perfect to get the job done! Any of chickpeas' cousins work, too: black beans, kidney beans, black eyed peas, etc.

So yes, eat chickpeas for breakfast! And lunch and supper, too, if you like!

Need more ideas for chickpeas? Try this: 45 recipes to make with a can of chickpeas!

How about those collard greens?

We love collard greens! Collards are part of the brassica family of plants (cruciferous veggies), along with broccoli, Brussels sprouts, and cabbage, so their nutritional value is similarly awesome.

Brassicas are well researched. The vegetable group contain a wide range of phytochemicals that have been found to help in lowering free radical damage, stimulating the immune system, and decreasing cancer risk, among other benefits (1).

These plants can help decrease heart disease risk specifically, with their ability to combat free radical damage - or oxidative stress. These free radicals can cause DNA damage if left unchecked, and play a role in the development of atherosclerosis, stroke, heart attack, and other chronic diseases (1).

So eating more collard greens and other cruciferous vegetables is great for your heart!

Close up of chickpea breakfast skillet on a plate.

Substitutions and tips for chickpea breakfast recipe

Don't have a main ingredient? No problem. Try some of these substitutions!

  • Use any dry bean in place of chickpeas. I'm thinking kidney beans, black eyed peas, or black beans!
  • Try another robust green instead of collards. Kale, Swiss chard, mustard greens, and turnip greens would all work great. You could use spinach, too, but you'll only want to add it to the pan in the last few minutes of cooking.
  • Make this recipe ultra quick by using onion powder and garlic powder in place of fresh - 2 teaspoon onion powder, and ½ teaspoon garlic powder. Add them with the rest of the spices
  • I like to let the chickpeas cook just a little longer, so they start to crisp just a little. I love that crispy texture!

If you try my Breakfast Chickpeas with Collard Greens, tell me in the comments! <3 And if you've got leftover collard greens after this recipe, head on over to Slow Cooker Collard Greens and try it!

📖 Recipe

Overhead image of chickpea breakfast skillet on a plate, with breakfast potatoes.

Breakfast Chickpeas with Collard Greens

Laura Yautz
This breakfast skillet features delicious sausage-esque spices on nutty chickpeas, mellow garlic, and tender collard greens, for an ultra nutritious and yummy start to your day!
5 from 1 vote
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Prep Time 10 minutes mins
Cook Time 15 minutes mins
Total Time 25 minutes mins
Course Breakfast, Brunch
Cuisine American
Servings 2
Calories 288 kcal

Ingredients
  

  • 1 tablespoon Olive Oil
  • ½ Onion, sliced
  • 3 Garlic Cloves, smashed
  • 1 ½ cup Chickpeas (1 can no added salt Chickpeas, drained and rinsed)
  • 1 teaspoon Italian Seasoning
  • 1 teaspoon Paprika
  • ½ teaspoon Whole Fennel Seeds
  • ½ teaspoon Ground Black Pepper
  • optional ½ teaspoon Crushed Red Pepper
  • 1 ½ cup Collard Greens, chopped or sliced (remove the thick stem)

Instructions
 

  • Heat oil in a medium skillet over medium high heat.
  • Add the onion and garlic cloves, reduce heat to medium, and saute until softened.
  • Add the chickpeas and spices, and continue to saute, stirring occasionally, until the chickpeas begin to show browning.
  • Add the collard greens, stir, reduce heat to low, and cover the skillet for a 5-10minutes, until the greens are soft and tender.
  • Serve immediately with toast, potatoes, or all by itself.

Nutrition

Serving: 0.5recipeCalories: 288kcal (14%)Carbohydrates: 39g (13%)Protein: 12g (24%)Fat: 10g (15%)Saturated Fat: 1.3g (8%)Polyunsaturated Fat: 6gMonounsaturated Fat: 2gSodium: 14mg (1%)Potassium: 456mg (13%)Fiber: 11g (46%)Sugar: 7g (8%)Vitamin A: 233IU (5%)Vitamin C: 15mg (18%)Calcium: 129mg (13%)Iron: 4mg (22%)

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

Keyword heart healthy breakfast
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Close up of chickpea breakfast skillet on a plate. Text overlay: Breakfast Chickpeas with Collard Greens; high protein, vegan.

Christmas Pinwheels

December 15, 2022 by Laura Yautz 2 Comments

Green tortilla roll up appetizers shaped like a Christmas tree.

This fun Christmas Pinwheels appetizer uses a mix of white beans and feta cheese, instead of cream cheese, for a lower fat, but still deliciously creamy version of a classic. We add bright red roasted pepper pieces inside to contrast the white and green, and a star cut from a yellow pepper is the crowning glory!

Green tortilla roll up appetizers shaped like a Christmas tree.

Who says fun Christmas appetizers can't be healthy?!

Not me! Not everything this time of year has to be covered in, or filled with, sugar, fat, and alcohol. These little Christmas tree pinwheels prove that fun and healthy aren't mutually exclusive.

Typically filled with high fat cream cheese, Christmas tortilla roll ups aren't usually very good for your heart.

We switch that up by using a lovely mix of white beans and fat free feta cheese. The little bit of feta gives the filling just enough saltiness, while the two ingredients blend up into an ultra creamy, luscious spread that works perfectly in this healthy pinwheel recipe.

We kept the classic spinach wraps, even though they aren't whole grain, and they're pretty high in sodium. They have the perfect color, and the change-up of the other ingredients allows us a little leeway here.

Then we add minced roasted red peppers for a pop of color inside our little Christmas trees. So beautiful and delicious!

And the crowing glory - we top our Christmas tree appetizers with a bright yellow star, cut from a yellow pepper! Oooooohhhh. Ahhhhhh.

If you don't have a tiny star cookie cutter, you can cut the stars with a knife freehand, or simply cut little squares or whatever shape you like. My general rule is to not make things overly complicated if they don't have to be! Seriously, the holidays are stressful enough! (Speaking of stress - discover 6 ways to beat holiday stress.)

How to shape and cut Christmas pinwheels

Probably the most difficult part of this otherwise easy holiday appetizer recipe, is shaping and cutting the tortilla roll ups into Christmas trees.

When they're first made, the roll ups will be soft, and they won't hold a triangular shape for anything.

So. First, place the uncut tortilla roll on a large piece of plastic wrap, and roll it tightly up. Gently press down on the roll by placing your hands in an upside down "V" shape, lengthwise down the roll. This will flatten the bottom, and create a triangular shape.

If needed, continue doing the same thing around the roll, until you have 3 relatively flat sides, creating a triangular prism shape.

Now pop those rolls in the freezer for about 30 minutes. They'll start to stiffen up, and will harden just enough to cut them.

Once the Christmas pinwheel appetizers are harder, but not frozen solid, remove them from the freezer, and from the plastic wrap.

Place the roll on a cutting board and very gently, with a straight edge knife (NOT serrated), slice into ½ inch slices. Use a gentle sawing motion to avoid crushing them. If they have flattened a little from cutting, reshaping them will now be easy.

Now you can thread them onto a toothpick and top with your star!

Green tortilla roll up appetizers shaped like a Christmas tree. One being held up to see.

More Healthy Christmas Appetizers

For more healthy holiday party recipes, try these:

  • Christmas Fruit Tray with Cinnamon Yogurt Dip
  • Spinach and Feta Stuffed Mushrooms
  • Pecan Cranberry Bread
  • Crispy Zucchini Fritters
  • Instant Pot Smoky Tomato Jam
  • Brownie Batter Dip

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

📖 Recipe

Green tortilla roll up appetizers shaped like a Christmas tree.

Christmas Pinwheels

Laura Yautz
A fun Christmas appetizer that uses a mix of white beans and feta cheese, instead of cream cheese, for a lower fat version of a classic. We add bright red roasted pepper pieces inside to simulate lights, and a star cut from a yellow pepper is the crowning glory!
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Prep Time 20 minutes mins
Freeze time 30 minutes mins
Total Time 50 minutes mins
Course Appetizer, Holiday
Cuisine American
Servings 56 appetizers
Calories 29 kcal

Equipment

  • 56 Cocktail toothpicks
  • Very small star-shaped cookie cutter optional

Ingredients
  

  • 1 can No Added Salt Cannellini Beans, drained and rinsed
  • ½ cup Fat Free Feta Cheese, crumbled
  • 1 Garlic Clove
  • 2 tablespoon Olive Oil
  • ½ cup drained, minced Roasted Red Peppers
  • 2-3 Large Yellow Peppers
  • 4 Large Spinach Wraps/Tortillas

Instructions
 

  • Blend beans, feta cheese, garlic, and oil until very smooth. This may take a few minutes; be patient.
  • Lay the 4 spinach wraps flat on the counter, and spread ¼ of the bean mixture over each one, spreading completely to the edges.
  • Sprinkle 2 tablespoon minced red peppers on each tortilla, and gently press them into the filling.
  • Roll each tortilla tightly, and roll in plastic wrap tightly.
  • Shape each roll into a triangular shape, making sure there are 3 long, flat edges.
  • Place in the freezer for at least 30 minutes, or up to an hour. You don't want them to freeze solid, but you want to be able to slice them without crushing them.
  • Meanwhile, core the yellow peppers and remove the seeds.
  • If you have a small star cookie cutter, cut stars out of the pepper: place the skin side down on a cutting board, and cut through the flesh side of the pepper to make a clean cut.
  • If you don't have a star cookie cutter: cut the pepper into small squares, or any other shape you like for the tops of the trees.
  • Once the rolls come out of the freezer, unwrap them, and gently slice, ½ inch thick, using a smooth blade knife. Slowly "saw" with the knife to cut through with less chance of crushing the roll.
  • Reshape the trees into triangles if needed.
  • Insert a toothpick into each tree, and top with a yellow pepper star/square.
  • Best served immediately, or can be covered and refrigerated for up to 24 hours.

Nutrition

Serving: 1pinwheelCalories: 29kcal (1%)Carbohydrates: 4g (1%)Protein: 1g (2%)Fat: 1g (2%)Saturated Fat: 0.2g (1%)Monounsaturated Fat: 0.4gSodium: 58mg (3%)Potassium: 41mg (1%)Fiber: 0.5g (2%)Sugar: 0.8g (1%)Vitamin A: 10IUVitamin C: 12mg (15%)Calcium: 21mg (2%)Iron: 0.35mg (2%)

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

Keyword healthy Christmas appetizers
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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)

December 7, 2022 by Laura Yautz Leave a Comment

Small plate of peppermint hot cocoa bites.

These chocolate Christmas cookie bites 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. No bake peppermint hot cocoa cookies are super yummy and really easy. Using dates as a base means the only added sugar comes from the candy cane coating and surprise marshmallow center!

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

Small plate of peppermint hot cocoa bites.

These are perfect to bring to your Christmas party this year. You'll love how easy they are to make, and they'll be a hit with everyone!

You'll love these Cherry Truffles, too, made using the same technique!

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Heart Health Benefits of Peppermint Hot Cocoa Cookies

Dates

I love dates for their natural caramel-like sweetness. Because they're a whole food, they're full of fiber and other nutrients that refined sugar just doesn't have. They boast a good amount of potassium, magnesium, and manganese as well. Because they are a dried fruit, they are a little high on the calorie side, so be sure to consume them in moderation.

Cashews

Cashews are a great addition to heart healthy diets! They are high in heart healthy fats, mostly in the form of omega-6 and omega-3 fatty acids (polyunsaturated fats). In addition, they're a good source of magnesium. While they are higher in saturated fat than other nuts, cashews have been shown to decrease LDL cholesterol and total cholesterol, making them a great addition to your diet (1).

Cocoa

You've no doubt heard of the supposed health benefits of chocolate. But those benefits don't really apply to chocolate bars. Unless you're eating the darkest of dark chocolate, all the extras you get along with that cocoa, like cocoa butter, whole milk, and sugar, can negate the healthy effects.

But adding cocoa powder to otherwise healthy foods can enhance heart health! Cocoa has been found to be overall anti inflammatory, probably due to its high antioxidant content. Research on other effects cocoa may have on the heart is conflicting. So for now, choose the darkest chocolate you can (the darker the chocolate, the more antioxidants it contains), and consume small amounts at a time.

Chia Seeds

Chia seeds are excellent binders, because they absorb water and become gel-like. That helps hold these treats together. That same property may help them decrease your cholesterol!

They are an excellent source of fiber, and contain mainly omega-3 fats. Chia seeds do have a notable amount of calcium and manganese, too. They have a tough outer layer that is hard for us to digest, so they offer more nutrition when they are ground.

Ingredients

Those broken candy canes that fell off your tree? Perfect for peppermint hot cocoa bites! Just a handful of other ingredients.

Ingredients for no bake peppermint hot cocoa cookies.
  • Pitted dates
  • Cashews
  • Unsweetened cocoa powder
  • Ground chia seeds
  • Peppermint extract
  • Water
  • Mini marshmallows
  • Candy canes

See recipe card for quantities.

Instructions

The only "tool" you need for this recipe that you might not already have is some plastic food prep gloves. If you need some, there is a link below for you - but they are typically available at pharmacies, too! Follow these easy, step-by-step instructions!

Ingredients for hot cocoa cookies in a food processor.
  1. Step 1: Add dates, cocoa, cashews, chia, and peppermint extract to a food processor.
Cookie ingredients ground up in a food processor.
  1. Step 2: Process until the mixture resembles dirt - you don't want any large lumps of ingredients.
Dough coming together inside a food processor.
  1. Step 3: With the processor running, slowly pour in the water until everything comes together into a dough.
Dough formed into a bowl shape.
  1. Step 4: Scoop out a tablespoon of the dough and, using your gloved hands, shape the dough into a bowl shape.
Marshmallow in the middle of the dough "bowl"
  1. Step 5: Place a mini marshmallow in the bowl.
Formed cookie ball on a plate of crushed candy canes.
  1. Step 6: Form and shape the dough around the marshmallow, and smooth it out to form a sphere.
Date ball rolled in crushed candy canes.
  1. Step 7: Roll the ball in crushed candy canes.

Hint: make sure to crush your candy canes well so there aren't large pieces, but not so finely that they're dust.

Substitutions

While you definitely don't want to substitute anything for the dates or cocoa, some of the other ingredients are more flexible if needed.

  • Chia - instead of chia seeds, you can use ground flax the same way
  • Nuts - use another nut of your choices - walnuts are great - or use sunflower seeds to make it nut free
  • Peppermint extract - if you don't like peppermint, you can leave it out, or use another extract like vanilla.

Variations

These are really fun, with a lot of possible variations. Try one of these!

  • Chocolate Gingerbread - instead of water and peppermint, try adding a little molasses and some ground ginger and cinnamon. Omit the marshmallow and roll in graham cracker crumbs!
  • Apple pie - omit cocoa, marshmallow, and peppermint, and use applesauce instead of water, with a little cinnamon and clove. Roll in graham cracker or vanilla wafer crumbs.

Try this cherry truffle version, perfect for Valentine's Day!

Equipment

There are a few pieces of equipment that are very important for the success of these no bake peppermint hot cocoa cookies.

First, you will want a sturdy food processor. Chopping by hand just won't cut it for this recipe. I use this Hamilton Beach food processor (affiliate link), and it's been wonderful.

Another absolute necessity for these truffles is plastic food prep gloves (affiliate link). I have tried to make these without gloves, and the dough is just too sticky. You can get them at the link I've provided, or they are also available at most any store with a pharmacy - exam gloves work just as well! Alternatively, you can try to use plastic sandwich bags on your hands. It's a bit cumbersome, but it will work.

Small plate of peppermint hot cocoa bites.

Storage

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!

Pro tip

Use food prep gloves or exam gloves to make these cookies! I promise they are worth purchasing for this.

Small plate of peppermint hot cocoa bites, with a bite taken from one to reveal the marshmallow center.

FAQ

What kind of dates are best for this?

I like pitted deglet noor dates. Madjool dates are good, too. No matter what you choose, make sure they are pitted. And don't get those little date pieces covered in oat flour - those will not work for this recipe.

Why does my candy cane coating "disappear" from my hot cocoa cookies?

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.

Related

Looking for more cookie recipes? Try these:

  • Small plate of peppermint hot cocoa bites.
    Peppermint Hot Cocoa Cookies (no-bake)

Pairing

These are my favorite recipes to serve with Peppermint Hot Cocoa Cookies:

  • Overhead shot of a loaf of quick bread studded with candied oranges.
    Pecan Cranberry Bread
  • A winter fruit salad shaped like a wreath, with a bowl of dip in the middle.
    Christmas Fruit Tray with Cinnamon Yogurt Dip
  • Healthy no added sugar Spiced Nuts
    Spiced Nuts Recipe (no sugar)
  • Glass mug of hot cocoa, garnished with whipped cream and 2 cinnamon sticks. Small gingerbread cookies are scattered around the table.
    Gingerbread Hot Cocoa
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📖 Recipe

Small plate of peppermint hot cocoa bites.

Peppermint Hot Cocoa Cookies (no bake)

Laura Yautz
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!
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Total Time 30 minutes mins
Course Dessert, Holiday
Cuisine American
Servings 20 cookies
Calories 73 kcal

Equipment

  • Food processor
  • Plastic food prep gloves
  • Measuring Cups and Spoons

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
 

  • Add the first 5 ingredients to a food processor or blender, and process on high until well blended, scraping down sides as needed.
  • Add water, a tablespoon at a time, to the running blender/food processor, until the mixture forms a thick, dough-like consistency.
  • Using plastic gloves, measure out 1 tablespoon of the mixture, and carefully form it into a bowl shape.
  • 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.
  • 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.
  • Repeat with remaining mixture.
  • Store in an airtight container for up to a few days. Longer storage in the refrigerator.

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

Serving: 1cookieCalories: 73kcal (4%)Carbohydrates: 14g (5%)Protein: 1g (2%)Fat: 2g (3%)Saturated Fat: 0.3g (2%)Polyunsaturated Fat: 0.5gMonounsaturated Fat: 1gSodium: 2mgPotassium: 125mg (4%)Fiber: 2g (8%)Sugar: 10g (11%)Vitamin A: 0IUVitamin C: 0mgCalcium: 10mg (1%)Iron: 0.6mg (3%)

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

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Food safety

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

  • Wash hands before beginning, after touching hair, face, or pets, and whenever they are dirty
  • Ensure all equipment and utensils are clean and free from dust and dirt/pet hair if they haven't been used in a while
  • Don't leave food sitting out at room temperature for extended periods

See more guidelines at USDA.gov.

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!

Christmas Fruit Tray with Cinnamon Yogurt Dip

November 29, 2022 by Laura Yautz 2 Comments

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

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!

📖 Recipe

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

Christmas Fruit Tray with Cinnamon Yogurt Dip

Laura Yautz
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!
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Prep Time 25 minutes mins
Total Time 25 minutes mins
Course Appetizer, Holiday, Snack
Cuisine American
Servings 6
Calories 123 kcal

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
 

  • Mix all the ingredients for the dip together in a small serving bowl until well combined.
  • 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)
  • Alternate placing a mint sprig, cinnamon stick, and a rosemary sprig around the plate, allowing them to slightly overhang.
  • Spread the green grapes and kiwi around the plate.
  • Now add the red grapes, placing them evenly around the plate.
  • Lastly, arrange the clementine slices around the plate.
  • Serve immediately, or cover with plastic wrap and refrigerate until ready to serve.

Nutrition

Calories: 123kcal (6%)Carbohydrates: 26g (9%)Protein: 6g (12%)Fat: 0.5g (1%)Saturated Fat: 0.1g (1%)Polyunsaturated Fat: 0.2gCholesterol: 2mg (1%)Sodium: 19mg (1%)Potassium: 362mg (10%)Fiber: 2g (8%)Sugar: 21g (23%)Vitamin A: 400IU (8%)Vitamin C: 43mg (52%)Calcium: 80mg (8%)Iron: 3mg (17%)

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

Keyword christmas fruit snack board, holiday fruit salad
Tried this recipe?Let us know how it was!
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

November 15, 2022 by Laura Yautz 4 Comments

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

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:

  • Quinoa Mushroom Burgers with Black Beans
  • Curry Chickpea and Mango Mini Pizzas
  • Easy Skillet Tempeh with Caramelized Onions and Grapes
  • Olive Oil Biscuits
  • Mulled Grape Juice

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.

Roasted Maple Curry Carrots

Laura Yautz
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!
5 from 3 votes
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Prep Time 15 minutes mins
Cook Time 30 minutes mins
Total Time 45 minutes mins
Course Holiday, Side Dish, vegetable
Cuisine American, Indian-Inspired
Servings 6
Calories 146 kcal

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
 

  • Preheat oven to 425°F.
  • Fill a large pot with water, and bring to a boil over high heat.
  • 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.
  • When the water reaches a boil, add the carrots, and boil for 3 minutes. Drain thoroughly.
  • Put the carrots and cranberries on a lined baking sheet, and toss with olive oil, curry powder, and salt.
  • Roast for 20 minutes, tossing a few times.
  • Remove from the oven, and add the maple syrup. Toss again.
  • Optional: Toast the pepitas, by placing in a small pan (no oil), and tossing over medium-high heat for a few minutes, until fragrant.
  • Return to the oven, and roast an additional 10 minutes, or until the carrots are tender and caramelized.
  • Spoon the carrots onto a serving platter, and sprinkle with pepitas.

Nutrition

Calories: 146kcal (7%)Carbohydrates: 23g (8%)Protein: 2g (4%)Fat: 6g (9%)Saturated Fat: 1g (6%)Polyunsaturated Fat: 1gMonounsaturated Fat: 4gTrans Fat: 0gCholesterol: 0mgSodium: 203mg (9%)Potassium: 509mg (15%)Fiber: 5g (21%)Sugar: 14g (16%)Vitamin A: 4205IU (84%)Vitamin C: 10mg (12%)Calcium: 59mg (6%)Iron: 0.7mg (4%)

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

Keyword healthy glazed carrots, holiday carrots
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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)

November 1, 2022 by Laura Yautz 2 Comments

Square image of a stuffed mushroom

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:

  • Healthy Mushroom Soup
  • Chips and French Onion Dip
  • Italian Style Black Bean Meatballs
  • Cocktail meatballs
  • Zucchini Lasagna Rolls or most any other Italian inspired dish
  • Veggie sticks and hummus
  • Vegetarian Stuffed Peppers
  • Stuffed grape leaves (dolmas)
  • Marinated Vegetable Skewers (cooked in the oven if it's cold out!)
  • Pita chips and baba ghanoush

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

Square image of a stuffed mushroom

Spinach and Feta Stuffed Mushrooms

Laura Yautz
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!
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Prep Time 35 minutes mins
Cook Time 25 minutes mins
Total Time 1 hour hr
Course Appetizer
Cuisine American
Servings 20 mushrooms
Calories 20 kcal

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
 

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

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

Serving: 1mushroomCalories: 20kcal (1%)Carbohydrates: 2g (1%)Protein: 2g (4%)Fat: 1g (2%)Saturated Fat: 0.5g (3%)Polyunsaturated Fat: 0gMonounsaturated Fat: 0.5gTrans Fat: 0gCholesterol: 0mgSodium: 31mg (1%)Potassium: 126mg (4%)Fiber: 1g (4%)Sugar: 1g (1%)Vitamin A: 263IU (5%)Vitamin C: 4mg (5%)Calcium: 25mg (3%)Iron: 0mg

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

Keyword healthy stuffed mushrooms
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Close up of a plate of stuffed mushrooms. Text overlay: Spinach & Feta Stuffed Mushrooms; Healthy, Gluten Free.

Healthy Mushroom Soup

September 29, 2022 by Laura Yautz 19 Comments

Overhead picture of a bowl of creamy 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. 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:

  • Crusty bread
  • Simple side salad like Arugula Avocado Salad
  • Roasted Kale Salad with Apple Maple Vinaigrette
  • Garlic Potato Wedges
  • Buckwheat Biscuits
  • Rice Pilaf
  • Everything Bagel Chickpea Salad Sandwiches
  • Homemade Croutons
  • Vegetarian Stuffed Peppers
  • Easy Skillet Tempeh

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

  • Low Sodium Mushroom Chili
  • Garlicky Roasted Broccoli & Mushrooms
  • Creamy Mushroom Kale & Wild Rice Soup
  • Quinoa Mushroom Burgers with Black Beans
  • Healthy Burrito Bowls

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.

Healthy Mushroom Soup

Laura Yautz
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!
4.67 from 9 votes
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Prep Time 20 minutes mins
Cook Time 35 minutes mins
Total Time 55 minutes mins
Course Soup
Cuisine American
Servings 4
Calories 165 kcal

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
 

  • Heat the olive oil in a large pot over medium heat. Add the onion and saute until translucent.
  • Add the garlic, and continue to saute for another minute or two, until fragrant.
  • Add the mushrooms and herbs, and continue cooking until the mushrooms release their juices, the juices evaporate, and the mushrooms are starting to brown.
  • Sprinkle the flour in, and cook, stirring constantly, for 1 minute.
  • 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.
  • Stir occasionally for 20 minutes.
  • Turn off the heat, and allow the soup to stop simmering.
  • Measure at least a cup of the soup liquid into a bowl (it's okay if you get some onion pieces).
  • Slowly whisk the yogurt into the hot liquid until it's smooth and completely combined.
  • Now add the yogurt mixture back into the soup pot, stirring until combined well.
  • Do not bring the soup back to a boil, but you can warm it if it's cooled too much.
  • Serve hot, with crusty bread and a dollop of Greek yogurt if desired.

Nutrition

Calories: 165kcal (8%)Carbohydrates: 15g (5%)Protein: 11g (22%)Fat: 7.5g (12%)Saturated Fat: 1.1g (7%)Polyunsaturated Fat: 1gMonounsaturated Fat: 5gCholesterol: 3mg (1%)Sodium: 30mg (1%)Potassium: 508mg (15%)Fiber: 2g (8%)Sugar: 5g (6%)Vitamin A: 0IUVitamin C: 5mg (6%)Calcium: 84mg (8%)Iron: 1mg (6%)

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

Keyword low calorie mushroom soup
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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

September 2, 2022 by Laura Yautz Leave a Comment

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

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.

Cinnamon Overnight Oats

Laura Yautz
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!
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Prep Time 5 minutes mins
Refrigeration 6 hours hrs
Total Time 6 hours hrs 5 minutes mins
Course Breakfast
Cuisine American
Servings 1
Calories 230 kcal

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
 

  • Combine all ingredients in a jar or plastic container with a lid.
  • Refrigerate overnight, or up to 3 days.
  • In the morning, add any toppings you like. I recommend chopped seasonal fruit and chopped pecans.

Nutrition

Serving: 1recipeCalories: 230kcal (12%)Carbohydrates: 39.3g (13%)Protein: 9.3g (19%)Fat: 4.6g (7%)Saturated Fat: 0.7g (4%)Polyunsaturated Fat: 2gMonounsaturated Fat: 1gTrans Fat: 0gCholesterol: 0mgSodium: 45mg (2%)Potassium: 336mg (10%)Fiber: 6g (25%)Sugar: 10g (11%)Vitamin A: 74.7IU (1%)Vitamin C: 0.42mg (1%)Calcium: 197mg (20%)Iron: 2.5mg (14%)

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

Keyword Easy overnight oatmeal
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small bowl of oatmeal with chopped pecans and papaya. Text overlay: Cinnamon Overnight Oats.

Falafel Hummus Pita Wraps

July 11, 2022 by Laura Yautz Leave a Comment

Square image of falafel hummus wrap with baked falafel piled on the side.

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:

  • Joseph's Whole Wheat Pita Bread (110mg sodium per serving) - available in my local grocery store
  • Ezekiel 4:9 Whole Grain Pocket Bread (100mg sodium per serving)
  • Toufayan Bakery No Salt Whole Wheat Mini Pitas (0mg sodium per serving)
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.

Falafel Hummus Pita Wraps

Laura Yautz
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!
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Prep Time 25 minutes mins
Cook Time 30 minutes mins
Total Time 55 minutes mins
Course Lunch, Main Course, sandwiches
Cuisine Lebanese-inspired
Servings 4
Calories 489 kcal

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:

  • Combine the onion, parsley, cilantro, and garlic in a food processor, and process until everything is chopped small and combined.
  • Add all the remaining falafel ingredients, and process until finely chopped or smooth. Set aside and allow to rest while you preheat the oven.
  • Preheat the oven to 375° F.
  • 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.
  • Bake for 30 minutes, flipping halfway through.

Make the Tahini Sauce:

  • 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:

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

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

Calories: 489kcal (24%)Carbohydrates: 68.6g (23%)Protein: 18.7g (37%)Fat: 19.2g (30%)Saturated Fat: 2.5g (16%)Polyunsaturated Fat: 5.5gMonounsaturated Fat: 8.8gSodium: 149.4mg (6%)Potassium: 1310mg (37%)Fiber: 15.4g (64%)Sugar: 8.5g (9%)Vitamin A: 383.8IU (8%)Vitamin C: 24.8mg (30%)Calcium: 341.2mg (34%)Iron: 8.3mg (46%)

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

Keyword Baked falafel, Healthy falafel
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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

June 28, 2022 by Laura Yautz Leave a Comment

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

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.

Red White and Blue Fruit Salad

Laura Yautz
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.
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Prep Time 30 minutes mins
Total Time 30 minutes mins
Course Dessert, Holiday, Side Dish
Cuisine American
Servings 4
Calories 113 kcal

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
 

  • Make the dressing by combining and whisking all the dressing ingredients together. Set aside.
  • 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.
  • Slice or chop the strawberries if you haven't already.
  • Toss all the fruit in a bowl, together with the dressing. Chill until ready to serve.

To make an American Flag Fruit Salad:

  • Instead of tossing in a bowl, arrange the fruit on a platter, alternating strawberries for red stripes and white peaches for white stripes.
  • Pile the blueberries in a square in the upper left corner of the platter.
  • 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.
  • Pour the remaining dressing evenly over the white peach stripe. This is because white peaches will also oxidize (turn brown), like bananas.
  • I recommend tossing the entire fruit salad together before serving.

Nutrition

Calories: 113kcal (6%)Carbohydrates: 28.6g (10%)Protein: 1.8g (4%)Fat: 0.6g (1%)Polyunsaturated Fat: 0.3gMonounsaturated Fat: 0.1gSodium: 1.4mgPotassium: 350mg (10%)Fiber: 4g (17%)Sugar: 23.1g (26%)Vitamin A: 20.9IUVitamin C: 44.5mg (54%)Calcium: 19.6mg (2%)Iron: 0.7mg (4%)

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

Keyword patriotic fruit salad
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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

June 7, 2022 by Laura Yautz Leave a Comment

Close up of a jar of 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!

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.

Low Sodium BBQ Sauce

Laura Yautz
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!
5 from 2 votes
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Prep Time 3 minutes mins
Cook Time 15 minutes mins
Total Time 18 minutes mins
Course Condiment
Cuisine American
Servings 8
Calories 51 kcal

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
 

  • Combine all ingredients in a saucepan, and bring to a simmer.
  • Simmer, covered for 15-20 minutes, stirring occasionally, until thickened.
  • Remove from heat, and store in a glass container, in the refrigerator, until ready to use.

Nutrition

Calories: 51kcal (3%)Carbohydrates: 11.1g (4%)Protein: 0.8g (2%)Fat: 0.6g (1%)Monounsaturated Fat: 0.4gSodium: 35.9mg (2%)Potassium: 255.3mg (7%)Fiber: 1.1g (5%)Sugar: 9.1g (10%)Vitamin A: 3.9IUVitamin C: 7.7mg (9%)Calcium: 6.4mg (1%)Iron: 0.6mg (3%)

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

Keyword healthy bbq sauce
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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

May 20, 2022 by Laura Yautz Leave a Comment

Strawberry cucumber salad on a small plate, from overhead

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:

  • Mediterranean Black Bean Quinoa Burgers
  • BBQ Chicken Breast
  • Lentil Baked Beans
  • Vegetarian Stuffed Peppers
  • Grilled Salmon or Trout
  • Marinated Vegetable Skewers
  • Zucchini Lasagna Rolls

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

Strawberry Cucumber Salad with Basil and Mozzarella

Laura Yautz
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!
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Prep Time 15 minutes mins
Total Time 15 minutes mins
Course Salad, Side Dish
Cuisine American
Servings 2
Calories 149 kcal

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
 

  • Toss all the ingredients for the salad together, or arrange decoratively on a plate if desired.
  • In a small bowl, whisk all the dressing ingredients together.
  • If eating immediately, toss the salad with the dressing.
  • If eating later, keep the dressing separate until just before serving.

Nutrition

Calories: 149kcal (7%)Carbohydrates: 12.8g (4%)Protein: 10g (20%)Fat: 7.3g (11%)Saturated Fat: 1g (6%)Polyunsaturated Fat: 0.9gMonounsaturated Fat: 5gCholesterol: 5.1mg (2%)Sodium: 214.5mg (9%)Potassium: 242.2mg (7%)Fiber: 2.3g (10%)Sugar: 8.8g (10%)Vitamin A: 47.3IU (1%)Vitamin C: 46.7mg (57%)Calcium: 300.6mg (30%)Iron: 0.7mg (4%)

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

Keyword cucumber salad, strawberry salad
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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

May 4, 2022 by Laura Yautz Leave a Comment

Overhead picture of large plate with salad on it.

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:

  • Blackened Salmon
  • Balsamic Glazed Onions & Black Beans
  • BBQ Chicken
  • Enchiladas with Black Beans & Sweet Potatoes
  • Mediterranean Black Bean Quinoa Burgers
  • Jerk Chicken (or Tofu, or Salmon)
  • Make it a meal by adding your favorite protein (the recipe will serve 2 people as a main entrée)!

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.

Arugula Avocado Salad with Pineapple Vinaigrette

Laura Yautz
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.
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Prep Time 10 minutes mins
Total Time 10 minutes mins
Course Salad, Side Dish
Cuisine American
Servings 4
Calories 312 kcal

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:

  • Pour the arugula into a large salad bowl.
  • 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
  • Drain the pineapple, and put the chunks into the salad bowl.
  • Slice the onion, and add to the bowl, along with the chopped nuts.
  • Toss everything together before serving.

For the dressing:

  • Whisk the reserved pineapple juice, lime juice, olive oil, and honey together until well combined. Serve alongside the salad.

Nutrition

Serving: 0.25Salad with 2 tablespoon dressingCalories: 312kcal (16%)Carbohydrates: 21.5g (7%)Protein: 3.6g (7%)Fat: 26.2g (40%)Saturated Fat: 3.8g (24%)Polyunsaturated Fat: 1.9gMonounsaturated Fat: 18.8gSodium: 18.1mg (1%)Potassium: 42.4mg (1%)Fiber: 5.2g (22%)Sugar: 14.5g (16%)Vitamin A: 62.8IU (1%)Vitamin C: 18.8mg (23%)Calcium: 106.7mg (11%)Iron: 1.6mg (9%)

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

Keyword arugula salad, avocado salad, pineapple vinaigrette
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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

April 14, 2022 by Laura Yautz 1 Comment

Paper bag filled with homemade trail mix

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

Healthy Trail Mix Recipe

Laura Yautz
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!
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Prep Time 5 minutes mins
Total Time 5 minutes mins
Course Food Gift, Snack
Cuisine American
Servings 14 servings
Calories 171 kcal

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
 

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

Nutrition

Serving: 0.25cupCalories: 171kcal (9%)Carbohydrates: 13.8g (5%)Protein: 3.4g (7%)Fat: 12.4g (19%)Saturated Fat: 1.9g (12%)Polyunsaturated Fat: 5.3gMonounsaturated Fat: 4.6gCholesterol: 0.2mgSodium: 30.8mg (1%)Potassium: 200.2mg (6%)Fiber: 2.7g (11%)Sugar: 7.9g (9%)Vitamin A: 8.8IUVitamin C: 2.7mg (3%)Calcium: 28.8mg (3%)Iron: 1.1mg (6%)

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

Keyword healthy trail mix
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Paper bag filled with trail mix. Text overlay: DIY Heart Healthy Trail Mix

How To Make Dried Bananas

March 29, 2022 by Laura Yautz 8 Comments

Dehydrated banana chips spilling out of a glass jar.

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.

I love these dried bananas in Healthy Trail Mix. They would also be great in your morning oatmeal for a little texture, or pair them with guacamole or a sweet yogurt dip. They can also be reconstituted if you like, and used in pancakes, quick breads, or cookies!

📖 Recipe

Dehydrated banana chips spilling out of a glass jar.

How to Make Dried Bananas

Laura Yautz
Dried bananas are easy to make, and a great way to preserve bananas! Banana chips are delicious, too. Crispy or chewy options.
5 from 6 votes
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Prep Time 20 minutes mins
Cook Time 3 hours hrs
Total Time 3 hours hrs 20 minutes mins
Course Food Gift, Snack
Cuisine American
Servings 2
Calories 113 kcal

Ingredients
  

  • 2 bananas (not overripe)
  • ¼ cup 100% pineapple juice
  • Cooking spray

Instructions
 

  • Peel the bananas and slice them into thin rounds, about ⅛ inch thick. A mandolin may be useful to get a consistent thickness.
  • Put the banana slices in a bowl, and toss with the pineapple juice. Allow the bananas to soak in the juice for about 20 minutes or more.
  • Preheat oven to 200° F.
  • Spray a wire rack with cooking spray to prevent the chips from sticking to it. Place the wire rack on a baking sheet, and arrange the banana slices on the wire rack so they are not touching each other.
  • Alternatively, you can put the banana slices directly on parchment paper on the baking sheet. You will need to flip them halfway through baking, and the baking process will take much longer - about double the time.
  • Bake for 2-4 hours, or until they are dried completely.
  • Test one by taking it out of the oven and letting it cool completely before eating it. The chips will crisp up when they cool. Thicker chips will dry but remain a bit chewy.
  • Store in an airtight container after cooling completely. I like to toss in a small bag of silica gel (desiccant) to keep the moisture out.

Nutrition

Calories: 113kcal (6%)Carbohydrates: 28.9g (10%)Protein: 1.3g (3%)Fat: 0.4g (1%)Saturated Fat: 0.1g (1%)Polyunsaturated Fat: 0.1gMonounsaturated Fat: 0gSodium: 1.6mgPotassium: 443.1mg (13%)Fiber: 3.1g (13%)Sugar: 16g (18%)Vitamin A: 3.5IUVitamin C: 15.2mg (18%)Calcium: 8.1mg (1%)Iron: 0.3mg (2%)

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

Keyword Banana chips, dehydrated bananas, dried bananas
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Dried banana chips spilling out of a glass jar. Text overlay: Dried Banana Chips in the Oven
Dehydrated banana chips spilling out of a glass jar. Text overlay: Dehydrated Banana Chips in the Oven

Vegetable Hash with Chickpeas Skillet Dinner

March 15, 2022 by Laura Yautz Leave a Comment

Vegetable hash with chickpeas in a bowl with a salad to the side.

Vegetable Hash with Chickpeas Skillet Dinner uses a premade frozen mixed vegetable blend with a few other common ingredients, and takes just 20 minutes from freezer to plate! Delicious and fast makes it excellent for busy weeknights! Perfect paired with mashed potatoes or whole grain pasta.

Close up of veggie hash.

How to make frozen mixed vegetables taste good

Few things are less exciting that frozen mixed vegetables right? I know. But there are some ways to jazz them up, while still keeping them healthy! In this vegetarian hash recipe, I use one of my favorite methods: sauteed with garlic and onions. Here are some more delicious ways to make a bag of frozen mixed veggies delicious:

  • Sauté in a bit of olive oil with minced garlic and a chopped onion
  • Roast them in a hot oven (around 425°F or 450°F) in a bit of oil until they're starting to nicely brown
  • Sauté some garlic, and toss with lemon juice and some nuts before mixing with veggies (as in Broccoli Almondine)
  • Dip them in hot sauce or ketchup. That's right, I said it.
  • Toss steamed veggies with any herb or spice combo you want. Some good ones are Italian seasoning, Taco seasoning, or herbes de Provence.
  • Just add pesto! Arugula Pistachio Pesto is a winner!

How to sauté frozen vegetables

To make sautéed frozen vegetables, follow these simple steps:

  • Heat your oil in a pan, over medium heat
  • Add any fresh vegetables if using (like garlic, onions, etc.), and cook until they're mostly done
  • Pour the frozen vegetables to the pan, and toss to mix everything
  • Add any dried herbs and spices now, and toss again to mix
  • Put a lid on the pan, and allow the veggies to defrost a few minutes (about 5-8 minutes)
  • Take the lid off, and toss again. Test to see if the veggies are defrosted by sticking a fork into the largest piece. If there is a lot of resistance, they are still frozen. In this case, return the lid for another few minutes.
  • Once the veggies are soft, remove the lid, and allow them to sauté until there is little to no liquid left in the pan, and the vegetables are beginning to brown.
  • Take your pan off the heat now, or continue to sauté until the vegetables are done to your liking.
Overhead picture of vegetable hash in a bowl with a side salad.

How is this Heart Healthy?

You're probably familiar with corned beef hash, and hash browns, and you know neither are heart healthy options. But "hash" really is a dish made from chopped ingredients all cooked together. Traditionally it is made from chopped meat, potatoes, and onions, but I love making a vegetable hash because it's a healthy, quick and delicious dinner option!

In my vegetarian hash, I've removed the meat (obviously haha), and I'm using chopped onions and frozen veggies as my base. In doing this, I amp up the fiber and potassium, along with heart healthy antioxidants in the dish. Then, to keep the dish high in protein, adequate for dinner, I use a can of chickpeas. Chickpeas are perfect because they are mostly neutral in flavor and contain some great healthy carbohydrates and more fiber, in addition to being high in protein. This is a fabulous way to get your daily serving of beans! You could really use any bean you like though.

This recipe is a little heavier in total fat than I typically do, but it is mostly heart healthy fat (monounsaturated and polyunsaturated fats), that can actually help lower your cholesterol levels (1). If you want this dish to be lower in fat (and thereby also lower in calories), you can reduce the amount of olive oil you use by half, or eliminate it completely and sauté in a bit of water or vegetable broth.

FAQs and Substitutions

Can I use any frozen mixed vegetable for this chickpea hash?

Yep! You'll need a total of 3 cups of frozen vegetables, but any blend will work. A few caveats though. Make sure there are no added oils/fats, salt, or excessive spice blends. Also, you will want a mix with the veggies cut smaller so the result will be easier to eat (e.g. no giant pieces of broccoli, etc.).

What can I use instead of chickpeas?

Any cooked bean or lentil will be tasty in this vegetarian hash. You could also use crumbled tofu or tempeh, which you'll want to season well and precook. Use one of my "meat treatments" similar to how I prepare the tofu in Quick Plant Based Tacos, using any seasoning you like.

What to serve with veggie hash?

Since this recipe is all sorts of green, it's got me thinking Spring! This would be great served with one or more of these recipes: Healthy Colcannon, Southern Style Cabbage, or Roasted Asparagus.

If you try Vegetable Hash with Chickpeas Skillet Dinner, make sure to tell me about it in the comments!

And make sure to grab these other delicious recipes that will go great with this meal: Healthy Irish Mashed Potatoes, Heart Healthy Southern Style Cabbage.

📖 Recipe

Vegetable hash with chickpeas in a bowl with a salad to the side.

Vegetable Hash with Chickpeas Skillet Dinner

Laura Yautz
This Vegetable Hash Dinner uses a premade frozen mixed vegetable blend, and takes just 20 minutes from freezer to plate! Delicious and fast makes it excellent for busy weeknights! Will serve 2 as a main dish, or 4 as a side!
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Prep Time 5 minutes mins
Cook Time 15 minutes mins
Total Time 20 minutes mins
Course Lunch, Main Course, Side Dish
Cuisine American
Servings 2
Calories 353 kcal

Ingredients
  

  • 1 tablespoon Olive Oil
  • 4 Garlic Cloves, minced
  • 1 medium Onion, chopped
  • 1 bag of Trader Joe's Frozen Green Vegetable Foursome (about 3 cups of frozen mixed vegetables)
  • 1 ½ cups cooked Chickpeas (1 can no added salt chickpeas, drained and rinsed)
  • Pinch of salt (if needed), and pepper to taste

Instructions
 

  • Pour the oil in a large skillet, and warm over medium heat.
  • Add the garlic and onions, and saute until the onions are softened and starting to brown.
  • Add the frozen vegetables and chickpeas, stir to mix, cover with a lid, and continue to saute for about 10 minutes more, stirring occasionally. If there is more liquid in the pan than you'd like, simply allow it to boil out with the lid off in the last few minutes of cooking.
  • Taste, and season with pepper and a little salt (only if needed).

Nutrition

Calories: 353kcal (18%)Carbohydrates: 46.8g (16%)Protein: 13.9g (28%)Fat: 13.3g (20%)Saturated Fat: 2.4g (15%)Polyunsaturated Fat: 2.2gMonounsaturated Fat: 5.7gSodium: 191.8mg (8%)Potassium: 838.3mg (24%)Fiber: 14.4g (60%)Sugar: 8.3g (9%)Vitamin A: 1.2IUVitamin C: 7.5mg (9%)Calcium: 135.8mg (14%)Iron: 5.2mg (29%)

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

Keyword healthy vegetable hash, vegetable hash
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Overhead of veggie hash. Text overlay: Vegetable Hash with Chickpeas Skillet Dinner; uses frozen veggies!
Close up of vegetable hash in a bowl. Text overlay: Vegetable Hash with Chickpeas Skillet Dinner.

Roasted Pepper and Lentil Soup

January 7, 2022 by Laura Yautz Leave a Comment

Small crock of creamy soup, garnished with basil leaves.

Healthy Roasted Pepper and Lentil Soup is just the type of simple, warming soup you want right now! Using only a handful of basic ingredients, you can transform lunch into the main event it ought to be! This recipe uses either fresh or jarred roasted red peppers, so you can go all out, or get a meal on the table FAST!

Small crock of creamy soup, garnished with basil leaves.

Health Benefits of Red Lentils

Are lentils healthy? Well, eating more legumes is associated with better health overall, and a healthy heart in particular. Red lentils are no exception! Lentils have been studied for their ability to reduce cholesterol and triglycerides, as well as help to relax the arteries, leading to lower blood pressure (1, 2).

Lentils are, of course, an important source of fiber and protein throughout much of the world. But they also have a high antioxidant content (3), allowing them to potentially mitigate the inflammation that leads to heart problems before it even begins (4, 5). Legumes in general provide high quality carbohydrates, which are also helpful in managing diabetes - a condition which can lead to heart disease if not managed carefully.

Health Benefits of Red Peppers

Red bell peppers are a great addition to your heart healthy diet, too. They are very low in calories, only about 30 calories per cup, so they are great to help in weight management. They're also a good source of fiber, potassium, vitamin A, and are exceptionally high in vitamin C. Fiber and potassium are two nutrients of concern, especially for people with heart disease. Few people in the US consume enough of either one.

Red bell peppers also contain capsiate, which is a non spicy type of capsinoid. These compounds are known for their ability to activate brown fat, which can improve metabolism and aid in weight management in some people (6). Having excess weight is a risk factor for heart disease, so managing it is prudent to help prevent problems.

Do you need to soak red lentils?

No! That's one of the great things about cooking with red lentils - or any lentil for that matter. They cook ultra fast, so no soaking required! Can you soak them? Sure. There are some benefits of soaking lentils. They'll cook in about half the time - again, they're already a fast-cooking ingredient, but soaking will make them cook even faster. And there are some people who find they are better able to digest legumes in general when they are soaked before cooking (i.e. less gas!).

If you find consuming legumes makes you clear out the room, so-to-speak, then you might want to try soaking them first. To do that, simply place them in a large bowl, and pour enough water into the bowl to cover them by several inches. The lentils will soak up some of the water and grow in size, so you want to make sure they don't grow out of the water. Cover the bowl, and soak them overnight, either on the counter or in the refrigerator. Then when you're ready to cook them, drain off the water (do not reuse the water!), and cook them in half the time! They'll require less liquid, too.

What goes well with lentil soup?

Lentil soup pairs well with so many dishes. That's because lentil soup is highly customizable in the first place. My red pepper lentil soup has an Italian or Mediterranean flair, with the roasted red pepper, garlic, and basil. But lentil soup can also have curry spices added for an Indian or Thai flavored soup. Or Mexican inspired flavors like chilies, oregano, and/or some kind of mole.

The flexibility of the soup allows for a great number of side dishes. Here are some of my favorites:

  • Crusty bread (of course!)
  • A side salad - try this Deconstructed Pesto Salad!
  • A main dish salad - I recommend this roasted kale salad
  • Healthy pizza! Consider Salad Pizza or Curry Chickpea & Mango Pizza
  • Olive Oil Biscuits are perfect alongside lentil and pepper soup!
  • Serve it as a side to broiled chicken and veggies or whatever warming meal you've made!

How to Roast Peppers on the Stove

Roasted red peppers are easy to make at home, but they do require a bit of time, and the right equipment. DO NOT try this method on an electric stove. For this particular method, you need an open flame. You could do it on a propane or charcoal grill outside, but if you have a gas stove with an open flame, this method is for you. Use the broiler method if you don't have a gas stove.

Reference the below pictures for a good visual for how to flame roast peppers. And feel free to share the infographic below on social media (given proper credit, of course)!

First, make sure your peppers are clean. Rinse them under cool water to remove any dirt or debris. If the pepper has a long stem, snip it off with a pair of kitchen shears. It will catch fire! Voice of experience here. The stem on the pepper in the first two photos is too long. You can see it was snipped off in subsequent photos! Give the stove grates a quick wipe down, too, if they need it.

Turn on the burner to a medium sized flame, and place the whole pepper directly on the grate, above the flame. You don't really want the flame to be touching the pepper. The flame will begin to char the skin of the pepper. As this happens, use a pair of tongs to slowly rotate the pepper, so all sides become charred and blackened. You want the majority of the skin blackened, but if some of it remains red, that's fine. The pepper will also begin to soften as this happened, and may slip through the stove grate, so keep an eye on it.

Once your pepper is fully blackened (it will take about 10-15 minutes depending on how big the pepper is), move it to a large bowl, and cover it with plastic wrap. You want to have a relatively airtight seal, because now you want the pepper to steam in its own heat for a bit. This is going to release the skin and allow you to slip it right off!

After about 20-30 minutes, the roasted pepper will be cool enough to handle. Remove the plastic wrap from the bowl, and use your fingers to gently "massage" the skin off of the pepper. It should slide off easily. If there are small bits that won't come off, that's fine. You just want most of it off. Rinse the pepper to remove all the charred bits that remain.

Now you have roasted red peppers that are ready to use! Cut into them and remove the stem and seeds before you use them. For this recipe, you'll need to roughly chop them.

Fresh red bell peppers on a stove grate.
Place clean peppers over the flame, directly on the stove grate
Red peppers starting to char on the stove grate.
Rotate the pepper as the skin chars
Red pepper, starting to char.
Continue rotating to char all sides of the pepper
Charred red pepper over a flame.
Be careful the pepper doesn't slip through the grate as it softens!
Charred red peppers in a bowl.
Place completely blackened pepper in a large bowl
Charred red bell peppers in a bowl, covered with plastic wrap.
Cover the bowl with plastic wrap to steam
Charred roasted red peppers in a bowl, ready to peel.
Allow to rest 20-30 minutes, then slip off the skin
Peeled, roasted red bell peppers on a plate.
Rinse with water, before removing stems and seeds to use!
Infographic on How to Make Roasted Red Peppers
Shareable infographic (with proper attribution)!

How to Make Roasted Peppers in an Oven (Broiler)

If you don't have a gas stove, or your stove is being used for other cooking at the moment, you can make roasted red peppers in an oven, using your broiler.

To do this, preheat your broiler on high, and make sure your peppers are clean. If any have long stems, snip them off with a pair of kitchen shears.

Place the plain pepper on an unlined baking sheet, and put it directly under the broiler flame. Watch it closely! The skin of the pepper will begin to bubble up, and char black. Leave it there until all the skin on that side is blackened. Then use tongs to carefully rotate the pepper to a non-charred side. Char that side of the pepper.

Continue rotating and charring until the entire pepper is blackened. This will take 15 or so minutes. Once the pepper is completely roasted (it should look like the roasted pepper in the above photos), place it in a large bowl, and cover with plastic wrap. You want it to be air tight. Let it rest for about 30 minutes, until it's cool enough to handle. You will then be able to slip the blackened skin off very easily. If some of the skin seems stuck on, it's fine to leave it. You just want the majority of it off. Rinse under cool water if it seems messy. Remove the stem and seeds. For this recipe, you'll need to chop the pepper.

Overhead shot of small crock of creamy soup, garnished with basil leaves.

What's heart healthy about Roasted Red Pepper and Lentil Soup?

This red pepper and lentil soup makes an excellent make-ahead lunch - perfect for packing! It's hearty and filling, creamy, yet healthy! I made sure it's low sodium by using Homemade Vegetable Broth for the base, and and only adding a pinch of salt at the end if it's needed.

I amped up the protein by using red lentils, which actually serve several purposes in this recipe. Besides protein, red lentils are packed with fiber, magnesium, potassium, vitamin A, iron, and vitamin C. What a powerhouse little legume for these long, cold winter months! And blending them up makes the soup lusciously creamy, so no high fat dairy products needed here!

And because the soup is so filling, it's a meal all on its own, without a bunch of extras. Swirl in a bit of tangy (plain) yogurt, and garnish it with fresh basil leaves or cracked pepper. It will keep in the fridge for about 5 days.

This also happens to be a vegan roasted red pepper soup (if you use a vegan yogurt for garnish), so everyone in your family can enjoy it!

If you make Roasted Pepper and Lentil Soup, tell me about it in the comments!

Love lentils? Me too! Try these other recipes that use lentils!

If you're looking for some recipes that go well with this red pepper lentil soup, consider trying Olive Oil Biscuits, Deconstructed Pesto Herb Salad, or even this Quick Salad Pizza!

📖 Recipe

Small crock of creamy soup, garnished with basil leaves.

Roasted Pepper and Lentil Soup

Laura Yautz
Healthy Roasted Red Pepper and Lentil Soup is just type of simple, warming soup you want right now! Using only a handful of basic ingredients, you can transform lunch into the main event it ought to be!
No ratings yet
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Prep Time 45 minutes mins
Cook Time 25 minutes mins
Total Time 1 hour hr 10 minutes mins
Course Lunch, Soup
Cuisine American
Servings 4
Calories 252 kcal

Ingredients
  

  • 2 large Red Bell Peppers (or 2 jarred roasted red peppers)
  • 2 teaspoon Olive Oil
  • 1 large Yellow Onion, chopped
  • 2 medium-large Carrots, chopped
  • 4 Garlic Cloves, minced
  • 1 cup Split Red Lentils
  • 6 cup Homemade Vegetable Broth
  • 1 teaspoon Dried Basil
  • 1 teaspoon Smoked Paprika
  • 1 tablespoon Lemon Juice
  • Salt (if needed) and Pepper to taste

Instructions
 

  • If using fresh bell peppers, roast them first (If using jarred peppers, skip this step, and proceed directly to chopping the peppers.). To do this you can use a gas stove or your broiler.
    For a gas stove: Light a burner to medium-high, and place the peppers directly on the grates, over the flame. The skin of the pepper against the flame will begin to crackle, pop, and char. Keep it over the flame until that part of the skin is almost completely blackened. Using tongs, carefully rotate the pepper to roast another side. Continue doing this until the entire pepper (or the vast majority of it) is blackened. Keep watch on it so it doesn’t catch fire! The whole roasting process should take about 10-15 minutes, depending on the size of your pepper. Once the pepper is completely roasted, place it in a large bowl, and cover with plastic wrap. You want it to be air tight. Let it rest for about 30 minutes, until it’s cool enough to handle. You will then be able to slip the blackened skin off very easily. Rinse under cool water if it seems messy. Remove the stem and seeds, and chop the pepper. Set aside.
    For the oven/broiler: Preheat your broiler on high. Place the plain pepper on a baking sheet, and put it directly under the broiler flame. Watch it closely! The skin of the pepper will begin to bubble up, and char black. Leave it there until all the skin on that side is blackened. Then use tongs to carefully rotate the pepper to a non-charred side. Char that side of the pepper. Continue rotating and charring until the entire pepper is blackened. This will take 15 or so minutes. Once the pepper is completely roasted, place it in a large bowl, and cover with plastic wrap. You want it to be air tight. Let it rest for about 30 minutes, until it’s cool enough to handle. You will then be able to slip the blackened skin off very easily. Rinse under cool water if it seems messy. Remove the stem and seeds, and chop the pepper. Set aside.
  • Heat the olive oil in a medium sized pot over medium heat, and add the onion, carrots, and garlic. Saute for a few minutes until very fragrant.
  • Add the lentils, and saute one minute more.
  • Pour in the vegetable broth, and add the chopped roasted peppers, dried basil and smoked paprika.
  • Bring to a boil, lower heat, and simmer until the carrots are very soft, and the lentils are completely cooked and beginning to break down; about 15 minutes.
  • Turn off the heat, and transfer the soup to a large blender (carefully!). Add the lemon juice, and blend on high until the soup is completely smooth. Alternatively, you can use an immersion blender, but your soup may not be as smooth.
  • Taste, and add a little salt and pepper if needed.
  • Serve hot, garnished with fresh basil, a swirl of plain yogurt, and/or cracked pepper as desired. Don't forget the crusty bread and a side salad to make it a meal!

Notes

See above for picture guide to roasting red peppers!

Nutrition

Calories: 252kcal (13%)Carbohydrates: 43.3g (14%)Protein: 13.3g (27%)Fat: 3.8g (6%)Saturated Fat: 0.6g (4%)Polyunsaturated Fat: 0.9gMonounsaturated Fat: 1.9gSodium: 30.3mg (1%)Potassium: 679.6mg (19%)Fiber: 8.7g (36%)Sugar: 6.7g (7%)Vitamin A: 399.1IU (8%)Vitamin C: 112.5mg (136%)Calcium: 58.4mg (6%)Iron: 4.4mg (24%)

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

Keyword easy lentil soup, healthy lentil soup, roasted red pepper soup
Tried this recipe?Let us know how it was!
Small crock of creamy soup, garnished with basil leaves. Text overlay: Roasted Pepper and Lentil Soup, low sodium, vegan.
Small crock of creamy soup, garnished with basil leaves. Text overlay: Red Pepper and Lentil Soup, low sodium, vegan.

How To Make Homemade Bread Crumbs

December 15, 2021 by Laura Yautz Leave a Comment

Small wooden bowl filled with breadcrumbs.

Whole wheat breadcrumbs are sometimes difficult to find in the store, but it's easy to make homemade bread crumbs! And a bonus: this recipe uses the heels of your bread. You know, those end pieces that no one in your house will eat anyway? That makes these breadcrumbs FREE, while also reducing food waste! I love these kinds of recipes!

Small wooden bowl filled with homemade bread crumbs.

How to make breadcrumbs from bread

It's one of those things where you wonder why you didn't think of it sooner, right? If you're anything like me, breadcrumbs are one of those things you never think you buy when you're at the store. Then when you find something amazing to make for dinner, what ingredient is staring back at you from the computer screen? BREADCRUMBS! Ugh!

Never fear! It's easy to make breadcrumbs from the bread you already have in your pantry! All you need are a few slices of that bread (the heels or regular slices are fine), a baking sheet, and your oven. Bake the bread on a low oven temperature, because we're not going for toasted bread crumbs. Dry out the bread completely in the oven, then simply whiz it around in your food processor until you have breadcrumbs! Take that, random breadcrumbs in recipes!

How to make breadcrumbs FAST

I will admit, drying out the bread in the oven does take some time. Because we want to avoid toasting the bread, we have to go slowly. But there's a way to make these bread crumbs quicker! Break up the bread into small pieces before baking! As small as you can get them, honestly. If it's thick bread, you can even (gently) pull it apart horizontally. Then it can take as little as 5-10 minutes to bake. One caveat: don't cut it with a knife! If you do that, you could crush the bread, collapsing the air pockets in the bread, and cause the baking to take longer. Once your tiny pieces of bread are completely dried you can follow the recipe from there to process them into crumbs.

How to make Italian bread crumbs

Do you have a recipe that calls for Italian bread crumbs instead of regular bread crumbs? It's easy to make those, too! For every ½ cup of breadcrumbs you have, add 1 ½ teaspoons of Italian seasoning blend to it. You can mix the seasoning in with your breadcrumbs so your entire batch is Italian breadcrumbs, or you can add the seasoning directly into the recipe so your breadcrumbs remain plain for whatever you need!

How to make gluten free breadcrumbs

Gluten free breadcrumbs have been quite difficult, if not impossible, to find in the past. These days, it's far easier to get most anything with giant online retailers. But even regular grocery stores generally carry them now. But that doesn't mean you actually remember to buy them, does it? Well, you can make gluten free breadcrumbs yourself using this recipe, too! Simply use whatever gluten free bread you like and have on hand. If it's frozen, thaw it first, then proceed.

You will continue with the instructions to slowly dry the bread in a low temp oven, before processing into crumbs in a food processor. The time will be close to the same, but always keep an eye on it, in case your bread is thinner or less dense, because that will speed up the drying process.

How to store homemade bread crumbs

To store your homemade bread crumbs, you have a couple options. Before you do anything, make sure to cool them completely. If they are still warm, condensation can form on the inside of your container, which can make them soft again, but more importantly, can lessen the shelf life (moisture = more bacteria).

Once they are completely cool, your homemade bread crumbs can be kept in an airtight container in the refrigerator for a week or two. If you need to store them for longer than that, pop that same container in the freezer. They'll keep for months in there. Thaw them before using them. If they're soft, you can crisp them up in a 300° oven for a few minutes, and you'll be ready to go.

Tip: If I'm going to be using the breadcrumbs as a topping to something I'm going to bake anyway (like a casserole), I shortcut the thawing process completely and use them frozen. It doesn't even matter if they're soft because I'm crisping them up in the process of baking them on the dish!

Are bread crumbs healthy?

Any bread crumbs are only as healthy as the bread used to make them. Plain Jane breadcrumbs from the store are usually "white breadcrumbs" - equivalent to white bread. Not so healthy. Keep healthy, 100% whole grain bread on hand, and use this recipe to make breadcrumbs. Then, whether you use a tablespoon or a cup in your recipe, you know you're using the healthiest bread crumbs possible! Healthy for your bank account, too, since these are technically free!

Try your new homemade bread crumbs in these Mediterranean Black Bean Quinoa Burgers!

Make sure to tell me in to comments if you make these bread crumbs, or if you have a question I haven't answered!

📖 Recipe

Small wooden bowl filled with breadcrumbs.

How to Make Homemade Bread Crumbs

Laura Yautz
Whole wheat breadcrumbs are sometimes difficult to find in the store, but they are easy to make! And a bonus: this recipe uses the heels of your whole wheat bread! You know, those end pieces that no one in your house will eat anyway? That makes these breadcrumbs FREE, while also reducing food waste! I love these kinds of recipes!
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Prep Time 5 minutes mins
Cook Time 20 minutes mins
Total Time 25 minutes mins
Course Seasoning
Cuisine American
Servings 3
Calories 54 kcal

Ingredients
  

  • 2 Whole Wheat Bread Heels, or however many you have

Instructions
 

  • Preheat oven to 300° F.
  • Rip the bread into smaller pieces - the smaller they are, the quicker they'll bake.
  • Place the bread pieces onto a parchment lined baking sheet, and bake for 20-35 minutes, until the pieces are completely dry and crispy, but not toasted.
  • Move the bread to a food processor, and pulse until you get a consistency that resembles large sand grains - or whatever size you want.
  • Store in an airtight container for up to a few days, or the freezer for up to 6 months (recrisp in the oven after thawing).

Nutrition

Calories: 54kcal (3%)Carbohydrates: 9.1g (3%)Protein: 2.7g (5%)Fat: 0.7g (1%)Saturated Fat: 0.2g (1%)Polyunsaturated Fat: 0.3gMonounsaturated Fat: 0.1gSodium: 97.1mg (4%)Potassium: 54.2mg (2%)Fiber: 1.3g (5%)Sugar: 0.9g (1%)Vitamin A: 0IUVitamin C: 0mgCalcium: 0mgIron: 0.5mg (3%)

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

Keyword how to make breadcrumbs
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Small wooden bowl filled with breadcrumbs. Text overlay: How to Make Whole Wheat Breadcrumbs
Small wooden bowl filled with breadcrumbs. Text overlay: How to Make Whole Wheat Breadcrumbs

Spiced Nuts Recipe (no sugar)

December 9, 2021 by Laura Yautz 2 Comments

Healthy no added sugar Spiced Nuts

Christmas spiced nuts are so quintessential December aren't they? Toasty nuts, loads of sugar, and cinnamon practically scream holidays. Their alluring aroma penetrates every corner of every mall in America while Christmas music fills the air. Puts you in the holiday spirit doesn't it?

But let's face it. Very few foods this month will help you stay healthy. Sugary treats abound, and those nuts are no different. I mean, it's right there in the name: Cinnamon SUGAR Spiced Nuts! Now, I've found a way to make those tasty little morsels without any added sugar, and they taste every bit as yummy as those candied mall nuts. This healthy Spiced Nuts Recipe with no sugar will be your new go-to for gifting and snacking!

Spiced Nuts in a gift box

What Is the Healthiest Way to Eat Nuts?

The heart healthiest way to eat nuts is usually plain. Shocking, right? Okay, not so much. Either raw or roasted nuts have similar nutrition, so either way you like them is great. Most nuts made for snacking on the market now are high in salt, and often have oils added in the roasting process. Just check the ingredients!

Some other healthy ways to eat nuts are roasted with herbs or spices only (a bit of oil is okay to get everything to stick), or a recipe like this healthy spiced nuts recipe that doesn't use any added sugar.

Is it ok to eat nuts everyday? Yes! In fact, eating a handful of nuts daily can lower your risk of peripheral artery disease, lower your LDL cholesterol and improve elasticity in arteries and veins, and lower your overall risk of coronary artery disease. Just make sure you're opting for plain nuts that are either raw or roasted, and stay away from salted or sugared nuts most of the time.

Are Spiced Nuts Healthy?

We've already established those candied spiced nuts from the mall aren't so healthy, but this recipe is! What makes them so healthy? First, the nuts themselves. I used pecans. You've probably heard walnuts are great for heart health. But are pecans as healthy as walnuts?

While pecans are high in calories, they owe it mostly to their high fat content, most of which is Monounsaturated fat (the most heart-healthy kind!). Pecans are also an excellent source of manganese, with smaller amounts of copper, magnesium, and thiamin. Tree nuts are known to have total and LDL cholesterol lowering effects. Pecans specifically have shown the ability to lower cardiometabolic risk factors, including insulin resistance.

Most importantly though, I cut the sugar completely and use dates to sweeten these treats. Dates are one of my favorite substitutes for refined sugar. They are a great source of fiber (a serving of these nuts has 15% of your daily value!!) and other nutrients, while refined sugar has none of that. Plus, dates taste a little like caramel, so they add to what you're making! Read more about dates and why I love them so much in my Chocolate Date Sauce recipe post!

How Do You Make Seasoning Stick to Nuts

In most candied spiced nuts recipes, egg whites are used to get the cinnamon and sugar to adhere to the nuts. Baking them off creates a delightfully sweet, crispy coating. Savory healthy roasted nuts recipes generally use olive oil or another type of oil to get seasonings to stick.

In my Christmas spiced nuts recipe, I use the date sauce to do this. The date sauce is already sticky, so nothing else is really needed. We simply mix in the spices we want and bake. Using a low temperature setting on the oven allows the coating to dry out and crisp up without burning, creating that lovely, sweet, crispy coating!

Healthy no added sugar Spiced Nuts

FAQs and Substitutions for Spiced Nuts Recipe

What are the best nuts for spiced nuts?

Clearly, I love pecans for this. In my opinion, pecans have the perfect, snackable size, and they have just the right amount of nooks and crannies to hold onto delicious coatings!
However, you can use any nut you like for this. Walnut halves would be a close second for me. But almonds would also be good. A smaller nut like pistachios might take less baking time, so keep an eye on them. A mixed nut blend would be fun, too!

How should I store the nuts?

First, allow the nuts to cool completely. Then store them in an airtight container for up to 5 days - but I bet they won't last that long!

How should I wrap candied nuts for gifting?

Make sure the nuts are completely cool before wrapping. If they aren't completely cooled, condensation can form on the inside of the container and cause the coating on the nuts to soften. Here are some great ideas for gift wrapping nuts:
* Use a Mason jar, tie a pretty ribbon or bow around it, and cover the lid with gift wrap or holiday fabric.
* Use cellophane bags with holiday print on them. Tie them closed with ribbon.
* Fill small holiday goodie boxes or tins with the nuts. Seal the nuts in a zipper baggie for better quality and shelf life.

The key is really to make sure the nuts are in an airtight environment, especially if it will be a few days before you give them away. Humidity in the air can make the coating soft.

What can I use for these nuts instead of cinnamon and clove?

Any spice blend you like would be good, as long as you don't use a savory blend. This recipe isn't good for savory spices because the base is sweet.

A chai spice blend would be great, as would a pumpkin pie or apple pie spice blend. Use 1 to 1 ½ teaspoons of your spice blend in this recipe.

What can I do with the rest of my date sauce?

Date sauce can be stored in the refrigerator for about 5-7 days, or you can freeze it to use much later. If you want another recipe to use it now, here are some great ones:
Heart Healthy Chocolate Date Sauce
Cinnamon Baked Pears with Chocolate Date Sauce
Brownie Batter Dip
Peanut Butter and Jelly Dessert Bars
Heart Healthy Whipped Coffee

This healthy Spiced Nuts Recipe with No Sugar is perfect for holiday gifts or as a candy dish filler. If you try them, let me know how you love them in the comments!

📖 Recipe

Spiced nuts thumbnail image

Spiced Nuts Recipe (No Sugar)

Laura Yautz
Spiced nuts are the perfect gift for everyone on your list. And with this version, you won't put your loved ones in a sugar coma!
5 from 1 vote
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Prep Time 10 minutes mins
Cook Time 45 minutes mins
Total Time 55 minutes mins
Course Food Gift, Holiday, Snack
Cuisine American
Servings 8 servings
Calories 213 kcal

Equipment

  • High speed blender
  • Large baking sheet

Ingredients
  

  • 1 cup Dates
  • 1 cup Water
  • 1 cups raw Pecan Halves (or another nut you like)
  • 1 teaspoon Cinnamon
  • ¼ teaspoon Cloves

Instructions
 

  • Make date sauce: Combine dates and water in a saucepan and bring to a boil. Turn off heat and pour the water and dates into a high speed blender. Blend on high until smooth and creamy. You will need 1 cup of this date sauce for this recipe. Date sauce can be stored in an airtight container in the refrigerator for about a week.
  • Preheat oven to 300 degrees F.
  • Combine 1 cup date sauce with the rest of the ingredients and stir week.
  • Turn out onto a parchment lined baking sheet and spread out as much as possible.
  • Bake at 300 degrees for about 45-60 minutes, stirring periodically. Watch closely as the end of the cooking time approaches so they don't burn. They crisp up when they cool.

Nutrition

Calories: 213kcal (11%)Carbohydrates: 14.8g (5%)Protein: 2.6g (5%)Fat: 17.9g (28%)Saturated Fat: 1.5g (9%)Polyunsaturated Fat: 5.4gMonounsaturated Fat: 10.1gSodium: 0.5mgPotassium: 200mg (6%)Fiber: 3.7g (15%)Sugar: 10.3g (11%)Vitamin A: 0.8IUVitamin C: 0.3mgCalcium: 26.7mg (3%)Iron: 0.8mg (4%)

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

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Gift box full of sugared spiced nuts. Text overlay: Holiday spiced nuts

Buckwheat Biscuits

December 1, 2021 by Laura Yautz 21 Comments

Plate of biscuits, with a jar of jam. Two additional biscuits off the plate, in the foreground.

These Buckwheat Biscuits without butter are easy to put together, and go great with most any meal - from simple weeknights to holiday feasts. No pastry cutter needed! And since they're made with buckwheat, they're gluten free, too, so all your guests can partake.

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Two buckwheat biscuits, one with a bite taken out. A plate with more biscuits is in the background, and a small jar of jam.

We make our biscuits without butter, using a combo of olive oil and applesauce to keep them fluffy and moist without all the saturated fat. You will love how easy they are to make, too, and they're sure to become a mainstay of your dinner table with the endless variations you can make to them.

The biscuits are divine with homemade jam. Try my sugar free strawberry jam, or blueberry thyme jam. You might also want to learn more about how to choose a healthy jelly brand from the store.

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Heart Health Benefits of Buckwheat Biscuits

Biscuits are generally not known for their healthful qualities, are they? That's because they are usually made with refined white flour, and tons of butter or shortening. Not that they aren't delicious little pillows of bliss, but those aren't something that should be a mainstay on our tables.

These olive oil biscuits on the other hand, can frequent your plate as often as you like! We're using buckwheat flour in these biscuits - which is not only a whole grain with loads of fiber and extra protein, but gluten free too (if that's something you need). The buckwheat imparts a slightly earthy note, which feels really seasonal to me! We add just enough salt for leavening, while still keeping the overall biscuits low sodium.

Buckwheat is also high in antioxidants, perhaps most notably is the flavonoid Rutin (1). In addition to buckwheat's overall potential to help reduce free radical damage of low density lipoprotein (LDL), rutin seems to have a unique ability to help reduce cardiac stress due to environmental pollutants - specifically BPA (Bisphenol-A) and DBP (Dibutyl phthalate) (2). It is worth noting that the majority of studies on rutin thus far have been in rodents, but these results are promising.

We've also replaced the butter with olive oil for a low saturated fat, but high monounsaturated fat content. Excellent for your heart! We make our own "buttermilk" by mixing unsweetened soymilk with vinegar - because let's be honest, buttermilk isn't an ingredient I usually have hanging out in my fridge. Don't worry though - the biscuits won't taste vinegary. That gets neutralized by the baking soda, causing the biscuits to be nice and fluffy!

Ingredients

We go simple here, for gluten free drop biscuits you can make using common ingredients you can find almost anywhere.

Ingredients for buckwheat biscuits.
  • Buckwheat flour
  • Unsweetened soy milk
  • Apple cider vinegar
  • Applesauce
  • Olive oil
  • Baking powder
  • Salt

See recipe card for quantities.

Instructions

You will love how easy it is to make our low sodium biscuits! Here are some step-by-step pictures!

Small bowl with soy milk and vinegar.
  1. Step 1: First, combine the soy milk and the vinegar, stir, and set aside for about 5 minutes.
Soy milk curdled into buttermilk using vinegar.
  1. Step 2: The milk will get thicker and start to curdle. This is normal! Now you have homemade "buttermilk"!
Dry biscuit ingredients in a bowl.
  1. Step 3: Combine all the dry ingredients in a bowl.
Wet ingredients added to the dry biscuit ingredients.
  1. Step 4: Pour the wet ingredients into the dry ingredients.
All biscuit ingredients mixed together into a batter.
  1. Step 5: Stir until combined.
Biscuit batter scooped onto a baking sheet lined with a silicone baking mat, and the scoop visible in the frame.
  1. Step 6: Use a small scoop (or spoon) to scoop the batter onto a lined baking sheet.
Batter scooped onto a lined baking sheet.
  1. Step 7: Continue until all the batter is gone. I usually get 12-15 biscuits.
Baked buckwheat biscuits.
  1. Step 8: Bake for about 12 minutes. Cool to touch before eating!

Hint: using a cookie scoop is optional, but incredibly helpful in getting biscuits that are all the same size and shape. I use a 1.5 tablespoon cookie scoop (affiliate link), and it's the perfect size.

Substitutions

If you don't have an ingredient, try one of these subs!

  • Vinegar - use white vinegar, rice vinegar, or even balsamic vinegar for a different taste
  • Milk - you can use dairy milk or any dairy substitute that has about 6 grams of protein or more - you need the protein to react with the vinegar. You can also use regular buttermilk and omit the vinegar all together.
  • Sweetener - if you prefer some sweetness, add a few teaspoons of maple syrup, honey, or sugar

Equipment

You'll need some basic equipment for these low sodium biscuits, and you probably have most or all of it right now. Besides your typical things like a mixing bowl, measuring cups and spoons, and mixing spoons, you will also need a baking sheet with either a piece of parchment paper or a silicone baking mat (affiliate links).

The cookie scoop is technically optional, because you can easily use a kitchen spoon for the drop biscuits. But using this 1.5 tablespoon cookie scoop (affiliate link) ensures your biscuits will all be the same shape and size, and will all cook in exactly the same amount of time. BUT - if you're not in the market for something new, use your kitchen spoons!

Storage

Cool the buckwheat biscuits completely, and store in an airtight container at room temperature for up to 3 days. Store in the refrigerator for up to 7 days.

Pro tip

Bake the biscuits just until the top rebounds when you press gently on it, and no more. Overbaking these will make them dry and sandy in texture.

FAQ

Can I use whole wheat flour instead of buckwheat flour?

Yes, of course your biscuits won't be gluten free any longer. Your liquid requirement may be more or less, but otherwise, the recipe should work the same.

Why don't these buckwheat biscuits hold together as well as "normal" biscuits?

The reason biscuits hold together so well is because of the gluten in wheat. Without that, baked goods tend to not hold together as well. While these biscuits are far from crumbly, you'll definitely notice a different texture. That's normal for gluten free biscuits. Enjoy them with a little jam if you like.
If you don't like the texture, and don't need to eat gluten free, you can use ½ buckwheat flour and ½ whole wheat flour for a biscuit that holds together more like what you're used to.

Can I use actual buttermilk?

Yes. If you have buttermilk, you can absolutely use that instead of mixing soymilk with vinegar. Important: you won't add the vinegar at all if you use buttermilk. Your biscuits won't be vegan if you do that; an FYI in case you're cooking for anyone who is vegan.

Can I use another nondairy substitute?

You can try. But some of the popular "milks" out there like almond milk, coconut milk, and rice milk probably won't work quite the same because they are low in protein. Try to find one with close to 6-8 grams of protein per serving or more so the acid you add can coagulate the protein properly.

Related

Looking for other recipes like this? Try these:

  • Muffins in a serving bowl.
    Blueberry Zucchini Muffins with Lavender
  • Whole, unsliced loaf of bread, sprinkled with oats.
    Irish Wheaten Bread
  • Single muffin on a dish. A stack of muffins is visible in the background.
    Cinnamon Raisin Muffins
  • Whole wheat drop biscuits on a serving tray.
    Whole Wheat Drop Biscuits

Pairing

These are my favorite toppings for these buckwheat biscuits:

  • Toasted English Muffin with strawberry jam on it.
    Sugar Free Strawberry Jam
  • Close up of blueberry chia jam smeared on a toasted crumpet.
    Blueberry Chia Jam with Thyme
  • Two pieces of toast with a spread made of sweet potatoes and peanut butter.
    Sweet Potato Spread

Featured Reader Review

After so many gluten free fails I found this recipe. Oh my goodness they are delicious!!!!! Thank you!! I used almond milk instead and they came out amazing!!!

⭐⭐⭐⭐⭐

Want to say thank you?

📖 Recipe

Plate of biscuits, with a jar of jam. Two additional biscuits off the plate, in the foreground.

Buckwheat Biscuits

Laura Yautz
These buckwheat biscuits without butter are easy to put together, and go great with most any meal - from simple weeknights to holiday feasts. And they're gluten free!
4.48 from 19 votes
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Prep Time 5 minutes mins
Cook Time 12 minutes mins
Total Time 17 minutes mins
Course Bread
Cuisine American
Servings 12 biscuits
Calories 69 kcal

Equipment

  • Half Sheet Pan
  • Silicone Baking Mat
  • 1.5 tablespoon Cookie Scoop

Ingredients
  

  • ½ cup Unsweetened Soymilk
  • ½ tablespoon Apple Cider Vinegar
  • 1 cup Buckwheat Flour
  • 2 teaspoon Baking Powder
  • ¼ teaspoon Salt
  • 3 tablespoon Unsweetened Applesauce
  • 3 tablespoon Olive Oil

Instructions
 

  • Preheat oven to 425° F.
  • Combine the soymilk and vinegar in a cup or bowl and set aside for about 5 minutes (it will become thicker as the acid curdles the protein in the milk).
  • In another bowl, combine the buckwheat flour, baking powder, and salt.
  • Pour in the soymilk/vinegar mixture, the olive oil, and applesauce, and mix until well combined.
  • Portion out the batter onto a lined or greased baking sheet using a small cookie scoop (about 1.5-2 tablespoon per biscuit).
  • Bake for 10-14 minutes, until slightly browned and the biscuit quickly rebounds when gently pressed.
  • Best served warm. Can be stored in an airtight for a day or two. Reheat gently in a warm oven.

Nutrition

Serving: 1biscuitCalories: 69kcal (3%)Carbohydrates: 7.8g (3%)Protein: 1.6g (3%)Fat: 3.9g (6%)Saturated Fat: 0.6g (4%)Polyunsaturated Fat: 0.6gMonounsaturated Fat: 2.6gSodium: 135mg (6%)Potassium: 77mg (2%)Fiber: 1.1g (5%)Sugar: 0.7g (1%)Vitamin A: 20IUVitamin C: 0.04mgVitamin K: 3.14µg (3%)Calcium: 60mg (6%)Iron: 0.57mg (3%)Magnesium: 27.7mg (7%)

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

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

Food safety

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

  • 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.
  • Never leave cooking food unattended
  • Always have good ventilation when using a gas stove

See more guidelines at USDA.gov.

Broccoli Almondine (Broccoli Amandine)

November 17, 2021 by Laura Yautz Leave a Comment

Plate of roasted broccoli with almond topping.

Roasted Broccoli Amandine (also called broccoli almondine) is a unique take on an old classic. We swap the green beans for broccoli, and roast it until it's crispy, then toss it with a delicious, lemony almond topping for an easy side dish that's sure to impress!

Plate of roasted broccoli with almond topping.

Is it Broccoli Almondine or Broccoli Amandine?

In short, yes.

The original dish is "amandine," from French cuisine. Amandine is a dish that is served with a preparation of butter and herbs and spices, then sprinkled with toasted almonds.

As terms tend to morph over time, "almondine" refers to the same preparation, but is often used in American cookbooks rather than "amandine."

What's heart healthy about this recipe?

Amandine recipes are typically mostly healthy to begin with, so this one didn't take a lot of alteration.

Probably the biggest switch you noticed is that this uses broccoli instead of the traditional green beans amandine. I wanted something a little different, and while green beans are very healthy, and a great option, broccoli is even more so. Plus, broccoli is absolute divinity when it's roasted! Is broccoli anti inflammatory? Absolutely! Broccoli contains a lot of antioxidants, but one of its most powerful is the sulfur containing compound sulforaphane. These compounds seem to decrease some of the markers of inflammation in the body, so it's an excellent choice for heart healthy diets.

I also swapped out the traditional butter for olive oil, packing this recipe full of monounsaturated fat instead of the saturated fat you'll often see in these dishes. The lemon zest and juice add a bit of vitamin C, while keeping the broccoli bright and cheery. And the almonds add some vitamin E - something that can be hard to come by for some!

As always, I've packed about as much fiber as I could get into the recipe - 15% of your daily value! Not bad at all for a side dish! And, thanks to the broccoli, it boasts more than 100% of your daily value of vitamin C and vitamin K.

This is truly a dish everyone will love!

FAQs and Substitutions

What other vegetables can I use in amandine?

Really, you can use most any vegetable you have. You need to watch your roasting time, as some veggies roast up much quicker than others. I can see using green beans, cauliflower, carrots, parsnips, Brussels sprouts, or asparagus.

How to make steamed broccoli amandine

Steam the broccoli for about 10 minutes or so, until it's just softened, and then toss it in a bowl with the prepared almond topping. Sometimes we're just not about heating up the oven, right?! Plus, this will cut the time needed to prepare this recipe drastically!

This dish is a bit high in fat! How can I reduce it?

While this recipe is full of healthy fat, that fat also makes it a bit higher in calories, and if you're watching that, it can be an issue. In my experience, broccoli tends to require more oil than most veggies because of the "flower heads." (Yes those are technically flower buds on the top!) There is a lot of surface area to cover.
You can absolutely use less oil in the roasting process. If you do that, make sure you watch the broccoli so the tops aren't burning. You can try steaming the broccoli for about 5-7 minutes before roasting and that should allow you to use less oil.
Another way to reduce the amount of fat is to simply steam the broccoli as above, instead of roasting. Then you will need only the oil in the almond topping.
Lastly, try using a different vegetable with less surface area (suggestions above), which will allow you to use about half the oil in roasting.
It bears mentioning that I have seen some people roast vegetables without any oil at all. I have not tried doing this, and I'm not sure how it would work out with broccoli, but if you're up for an experiment, you might have luck with that.

Can I use frozen broccoli instead of fresh?

Yes! Frozen broccoli roasts up a little different than fresh, but it will still work great. No need to thaw it either. Just toss it with oil on the baking sheet and continue with the directions as written.

What's the best way to store broccoli?

If you want your fresh broccoli to last as long as possible, you have two options here. The first option is to wrap the whole head in a damp paper towel, and store it in the coldest part of your refrigerator (don't cover it in plastic wrap or a bag). The other way you can store it is in a glass of water just like a bouquet of flowers. Slice of a little bit of the bottom of the stalk so all the dried up part is gone, pop it in a glass of water, and store it in the fridge.
Know that if you buy broccoli already cut up, you should use it within a few days tops, no matter how you store it, because it won't last long!

If you try Roasted Broccoli Almondine, tell me in the comments!

Need some more seasonal recipes? Try some of these:

  • Stuffed Honeynut Squash
  • Roasted Cauliflower Soup
  • Roasted Kale Salad with Apple Maple Vinaigrette
  • Apple Sage Stuffing
  • Cauliflower Salad with Apricots and Toasted Hazelnuts
  • Orange Cranberry Bread

📖 Recipe

Plate of roasted broccoli with almond topping.

Broccoli Almondine (Broccoli Amandine)

Laura Yautz
Roasted broccoli amandine is a unique take on an old classic. We swap the green beans for broccoli, and roast it until it's crispy, then toss it with a delicious, lemony almond topping for an easy side dish that works for busy weeknights and holidays alike!
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Prep Time 10 minutes mins
Cook Time 20 minutes mins
Total Time 30 minutes mins
Course Side Dish, vegetable
Cuisine American, French
Servings 4
Calories 177 kcal

Ingredients
  

  • 1 lb Fresh Broccoli Florets
  • 3 tablespoon Olive Oil divided
  • 1 medium Shallot diced
  • 2 Garlic Cloves diced
  • ¼ heaping cup Sliced Almonds
  • Zest of 1 Lemon
  • Juice of ½ Lemon
  • Salt and Pepper to taste

Instructions
 

  • Preheat the oven to 400°F.
  • On a baking sheet lined with parchment paper, toss the broccoli with 2 tablespoon of olive oil.
  • Roast for 15-25 minutes, until the broccoli is to desired doneness.
  • Meanwhile, heat a small skillet over medium heat, with no oil. Once hot, add the almonds, and toast until golden brown, tossing frequently. This should take about 5-10 minutes.
  • Remove the almonds from the skillet, and set aside.
  • Heat 1 tablespoon olive oil in the same skillet over medium heat.
  • Saute the shallot and garlic for 5-7 minutes, until very soft and fragrant.
  • Remove from the heat and stir in the toasted almonds, lemon zest, and juice.
  • Toss with the roasted broccoli in a large bowl, and season with salt and pepper to taste.
  • Serve immediately.

Nutrition

Calories: 177kcal (9%)Carbohydrates: 12.9g (4%)Protein: 4.8g (10%)Fat: 13.9g (21%)Saturated Fat: 1.8g (11%)Polyunsaturated Fat: 1.9gMonounsaturated Fat: 9.3gSodium: 39mg (2%)Potassium: 465.4mg (13%)Fiber: 4.2g (18%)Sugar: 3.6g (4%)Vitamin A: 35.2IU (1%)Vitamin C: 116mg (141%)Calcium: 78.1mg (8%)Iron: 1.2mg (7%)

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

Keyword broccoli almondine, broccoli amandine
Tried this recipe?Let us know how it was!
Plate of roasted broccoli with almond topping. Text overlay: Roasted Broccoli Almondine.
Sheet pan of roasted broccoli with almond topping. Text overlay: Roasted Broccoli Almondine.
Plate of roasted broccoli with almond topping. Text overlay: Roasted Broccoli Amandine.
Sheet pan of roasted broccoli with almond topping. Text overlay: Roasted Broccoli Amandine.

Low Sodium Chili (Mushroom Chili)

October 29, 2021 by Laura Yautz 2 Comments

Bowl of chili; overhead shot.

Do you love mushrooms? Then this is just the warming bowl of chili you'll want to eat all winter long! Mushroom chili is heart healthy, hearty, high protein, vegan, and works for all your guests' dietary needs. So delicious, too! Make a big pot of this meal prep friendly, low sodium chili today!

Overhead shot of a bowl of chili, with 2 squares of cornbread.

Is chili healthy?

Chili isn't horribly unhealthy in the first place, but there are multiple ingredients that are either iffy, or that we should definitely eat more moderate amounts of.

Let's start with the meat. If the chili is homemade, you can choose to use very lean ground beef, or turkey or chicken, which makes it a bit better, and lower in saturated fat. If you get restaurant chili, it's likely fattier meat is used, because it's easier to make that taste indulgent and keep you coming back!

Now, seasonings. Chili powder, cumin, oregano, etc. - all great! But what about that salt? Yea, there's often tons of salt in chili! It's in the canned beans, and canned tomatoes, and then usually added in straight. Sprinkling cheese on top? More salt (and saturated fat, to boot). Read more about sodium and heart health. Choosing no added salt canned ingredients helps tremendously.

And suffice it to say canned chili is something you want to look good and hard at the label of! Learn more about reading labels for heart health if you need.

How to make chili healthier

We make some modifications to traditional chili for an ultra heart healthy version that is meaty, filling, and packed with delicious nutrition.

This first thing we do is replace the meat with tofu. Chili is traditionally made with beef of course, which tends to be high calorie, and high in saturated fat and cholesterol. Even ground turkey or chicken can be higher in saturated fat than you think unless you get the ultra lean ones. Using the tofu instead cuts the saturated fat and cholesterol entirely, but maintains the high protein content of this heart healthy chili. Plus, soy foods are great for heart health! Research shows soy foods, like tofu, can help lower cholesterol and lower your risk of atherosclerosis, among many other benefits (1, 2, 3, 4).

Next, we add tons of mushrooms! Mushrooms are delicious, add a meaty texture, and a umami flavor to the chili. And are they heart healthy? Of course. Mushrooms are very low in calories, but high in protein and cholesterol free. Not only that, but they are known to have cholesterol lowering properties, and anti inflammatory effects (5). 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 (6). They're a great addition to meals!

Vitamin D is known for its role in bone health. But it's also vital for proper immune function, cell growth regulation, and reducing inflammation (7). Humans can use the sun's rays to convert premetabolites into usable forms of vitamin D, but during this time of the year (in parts of the US like Pittsburgh, anyway), it's not a reliable way to obtain the vitamin. Plus, skin cancer is a real danger.

The rest of this low sodium chili is sort of "normal" chili ingredients, but heart healthy anyway! Black beans and kidney beans bring additional protein, fiber, and lots of nutrition like magnesium and iron. And the tomatoes add some much needed potassium to the dish.

We amp up the flavor with delicious herbs and spices so we didn't need any additional salt. But if you feel you need some, the mushroom chili is so low sodium that you have room for a sprinkle!

FAQs and Substitutions

Can I make this mushroom chili in a crock pot?

You can. You still need to cook the tofu in a skillet though, and I'd still recommend sautéing the onions, garlic, and mushrooms. After all that, it might just be more worthwhile to keep it on the stove. Flavor layering is important for this chili. However, you can absolutely use a slow cooker to keep it warm after it's done if you're having a party!

What are the best mushrooms to use for this chili?

Absolutely any mushrooms you like! I used a blend of white button mushrooms, criminis (baby bellas), shiitake, and oyster mushrooms. You could also use portabella mushroom caps (remove the stem and scrape out the gills before using), porcini, enoki, or chanterelle. If you're into foraging, you can use those mushrooms too (seriously don't forage mushrooms unless you REALLY know what you're doing!).

To keep the cost minimal, use all white buttons. It will still be great!

If you are including a smaller or more delicate mushroom, like enokis, add them at the same time you add the beans so they don't disintegrate to nothing.

How can I thicken up my chili?

If your chili is too thin, you can thicken it up by simply simmering it longer. Start with 5 or 10 minutes, and go longer if needed. Chili is uncomplicated like that!

How can I fix my chili if it's too thick?

Another way chili is uncomplicated! Just add a bit of vegetable broth or water until it's as thin as you like!

How can I use fresh tomatoes to make chili?

You can use 2 ½ pounds of fresh tomatoes in place of the 28 oz canned tomatoes. Chop the tomatoes up, removing the stems and cores. You can also blitz them in a food processor a bit to save some time. Then you're ready to go! You may find you'll need to simmer your chili a little longer to thicken it up, but that's the only difference.

What are the healthiest chili toppings?

While you probably know loads of cheese and sour cream aren't the healthiest chili toppings, there are a lot of great, heart healthy options. Consider some of these ideas: chopped cilantro, avocado or guacamole, chopped red or green onions, fat free Greek yogurt (tastes like sour cream!), or even a handful of sliced black olives.

Bowl of chili with squares of cornbread surrounding.

If you like the tofu "meat treatment" in this recipe, you should also try Quick Plant Based Tacos, where we use the same method to achieve delicious taco bliss.

Make this low sodium chili a meal by adding Sweet Potato Cornbread.

If you make Low Sodium Mushroom Chili, tell me about it in the comments!

📖 Recipe

Bowl of chili; overhead shot.

Low Sodium Chili (Mushroom Chili)

Laura Yautz
This is the warming bowl of chili you want to eat all winter long! Mushroom chili is high protein, low sodium, and works for all your guests' dietary needs! So delicious, too!
5 from 1 vote
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Prep Time 30 minutes mins
Cook Time 15 minutes mins
Total Time 45 minutes mins
Course Main Course, Soup
Cuisine American
Servings 6
Calories 394 kcal

Equipment

  • Large pot or Dutch Oven
  • Large Skillet

Ingredients
  

For the tofu "meat"

  • 1 tablespoon Olive Oil
  • ½ Large Onion, chopped
  • 4 tablespoon No Added Salt Tomato Paste
  • ½ cup Water
  • 2 ½ tablespoon Salt Free Taco Seasoning (see notes)
  • 1 ½ tablespoon Apple Cider Vinegar
  • 1 block Firm or Extra Firm Tofu, drained, pressed, and crumbled

For the Chili

  • 2 tablespoon Olive Oil
  • 6 Garlic Cloves, minced
  • 1 medium to large Onion, chopped
  • 16 oz Mushroom variety, sliced (or chopped if large like a portabella cap)
  • 3 tablespoon No Added Salt Tomato Paste
  • 3 cups Homemade Vegetable Broth (or no added salt Vegetable Stock or Broth)
  • 28 oz can No Added Salt Diced Tomatoes
  • 1 15.5 oz can Black Beans, no added salt, drained and rinsed
  • 1 15.5 oz can Kidney Beans, no added salt, drained and rinsed
  • 1-2 tablespoon Chili Powder (to taste)
  • 1 tablespoon Smoked Paprika
  • 1 teaspoon Cumin
  • Salt and Pepper to taste, only if needed

Instructions
 

Prepare the Tofu:

  • Heat oil in a large skillet, over medium heat.
  • Add the onion, and saute until translucent.
  • While the onion is cooking, crumble the drained and pressed tofu, if you haven't already. Use your hands to break it up and crumble it into a texture resembling cottage cheese.
  • Add the tomato paste, and cook for another minute or two, stirring continuously.
  • Pour water into the skillet, along with taco seasoning and apple cider vinegar. Stir to combine into a thick sauce.
  • Add the crumbled tofu to the skillet, and stir to combine with sauce. Cook for another few minutes, until hot throughout.
  • Set aside.

Make the Chili:

  • Heat the oil in a large pot or Dutch oven over medium heat.
  • Add the onions and garlic, and saute until softened and fragrant.
  • Add the mushrooms, and continue to cook until the mushrooms have released their liquid, and most of it is evaporated, about 10 minutes.
  • Add all the remaining ingredients, as well as the tofu "meat" to the pot.
  • Bring to a boil, reduce the heat to medium/low, and simmer for at least 15 minutes. If you go much longer than that, check the amount of liquid in the pot, and add more if needed. You can use either water or more vegetable broth for this.
  • Serve hot with toppings of your choice, like fresh cilantro, avocado, diced onion, sour cream (I recommend plain Greek yogurt instead), sliced lime, etc.

Nutrition

Calories: 394kcal (20%)Carbohydrates: 51.8g (17%)Protein: 24.6g (49%)Fat: 12.3g (19%)Saturated Fat: 1.8g (11%)Polyunsaturated Fat: 3.7gMonounsaturated Fat: 6.2gSodium: 76mg (3%)Potassium: 1361.8mg (39%)Fiber: 18.2g (76%)Sugar: 9.5g (11%)Vitamin A: 93.6IU (2%)Vitamin C: 26.6mg (32%)Calcium: 167.6mg (17%)Iron: 7.3mg (41%)

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

Keyword healthy chili, mushroom chili
Tried this recipe?Let us know how it was!
Bowl of chili with squares of cornbread surrounding. Text overlay: Mushroom Chili; high protein, low sodium.
Bowl of chili with squares of cornbread surrounding. Text overlay: Low Sodium Mushroom Chili; high protein, vegan.

Roasted Honeynut Squash Stuffed with Cranberry Wild Rice Pilaf

October 12, 2021 by Laura Yautz 2 Comments

Stuffed honeynut squash halves on a baking pan.

These little roasted honeynut squash are so cute, perfectly portioned, and practically begging to be stuffed with this amazing Cranberry Wild Rice Pilaf. Honeynut squash is so sweet, and pairs wonderfully with nutty and aromatic cranberry rice pilaf. Or make either one on its own for simple side dishes for any Fall meal.

Stuffed honeynut squash halves on a baking pan.

What does honeynut squash taste like and is it healthy?

Oh boy are you in for a treat with these babies! Honeynut squash may look like miniature butternut squash, but the flavor is amplified! The flesh is more orange - more like that of a sweet potato, and the honeynut squash is even sweeter.

I suppose that's why they named it HONEYnut. And when you roast it up, like in this recipe, it takes on a caramelly warmth that is practically irresistible!

In terms of healthfulness, it's along the lines of a butternut squash, but BETTER! The honeynut contains more beta carotene than butternut - about twice the amount. Plus, it's a good source of B vitamins, and fiber, and even has some calcium, iron, potassium, and zinc! Impressive for such a cutie, and an excellent addition to your heart healthy diet!

How to cook honeynut squash

Honeynut squash is easy to prepare. First, cut it in half lengthwise and remove the seeds. You can toss them, or save them and roast them like pumpkin seeds (just roast for less time because they are smaller)!

Then, just cook the honeynut squash just like you would any other squash. If you cook it whole, like in this stuffed honeynut squash recipe, it will take less time than, say, butternut squash, because it's much smaller.

And do you need to peel honeynut squash? Some people say the peel is perfectly edible, but I prefer not to eat it. And while you can peel it, I like to just cook it right in the peel, which makes a nice little "bowl" to eat it out of when it's done!

Of course stuffed honeynut squash is delicious! The variety of textures and flavors are amazing. The gluten free wild rice pilaf recipe is the perfect savory and nutty complement to the sweet squash. But honeynut squash is delicious all on it's own with a little sprinkle of salt and pepper! Or cinnamon!

Or try pureeing it up and using it instead of mashed potatoes. No butter or milk needed for that!

Here are the best cooking methods to use for honeynut squash:

  • Roasting whole at 400 degrees F for about 40 minutes
  • Roasting in cubes (peel, dice large, oil, roast) at 400 degrees F for about 25 minutes
  • Boiled (peel, dice large, cover with water, simmer until soft) for about 10 minutes

FAQs and Substitutions

Where can I get honeynut squash?

I get mine at Trader Joe's. I know they are also carried at Whole Foods, and many local farmer's markets also have them. They've become more popular in recent years.

Can I use another type of squash if I can't find honeynut?

Yes, any type of winter squash will do. Your roasting time may vary, and the amount of stuffing you use will of course be different, but other types of squash would be delicious with the stuffing too!

Should I use sweetened or unsweetened cranberries?

This is one of the very few times I'll honestly recommend using sweetened. Unless you really love unsweetened cranberries, pick what you're going to enjoy eating, and watch your added sugar intake elsewhere. 🙂

Bowl of wild rice pilaf.

Here are some other Autumn inspired dishes that would go great with this recipe:

  • Healthy Mushroom Soup
  • Easy Skilled Tempeh with Caramelized Onions and Grapes
  • Cauliflower Salad with Apricots and Toasted Hazelnuts
  • Roasted Kale Salad with Apple Maple Vinaigrette
  • Instant Pot Baked Apples

If you try Roasted Honeynut Squash Stuffed with Cranberry Wild Rice Pilaf, let me know how you like it in the comments!

📖 Recipe

Stuffed honeynut squash halves on a baking pan.

Honeynut Squash Stuffed with Cranberry Wild Rice Pilaf

Laura Yautz
These little honeynut squash are so cute, perfectly portioned, and practically begging to be stuffed with this amazing Cranberry Wild Rice Pilaf. Whether for a holiday, or any day, your taste buds will sing for more.
4 from 1 vote
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Prep Time 10 minutes mins
Cook Time 50 minutes mins
Total Time 1 hour hr
Course Holiday, Side Dish
Cuisine American
Servings 1
Calories 243 kcal

Ingredients
  

  • 4 Honeynut Squash halved lengthwise, seeds removed
  • 1 cup Apple Cider
  • 1 cup Water
  • ½ cup Wild Rice
  • 4 Sprigs of Thyme, divided
  • 2 teaspoon Olive Oil
  • ½ medium Onion, chopped
  • 1 small Carrot, chopped
  • ¾ cup Brown Rice
  • 1 ½ cup Homemade Vegetable Broth
  • ⅓ cup Dried Cranberries
  • ⅓ cup Toasted Pistachios, no salt added, roughly chopped
  • Salt and Pepper to taste

Instructions
 

  • Preheat oven to 400° F.
  • Place squash halves, cut side down, on a lined baking sheet, and bake for 40-45 minutes, until very soft.
  • Meanwhile, combine apple cider, water, wild rice, and 2 thyme sprigs in a pot, and bring to a boil. Reduce heat to medium-low, and continue to simmer for about 35 minutes, until the rice is soft. Drain, but don't rinse.
  • In another pot, heat oil over medium heat, and add the onion and carrot and 2 remaining thyme sprigs. Saute for about 5 minutes, until starting to soften.
  • Add the brown rice, stir, and saute another minute more.
  • Pour in the vegetable broth, bring to a boil, then reduce heat to low and simmer for 45 minutes, or until the rice is done (read the package instructions - mine cooks in just 20 minutes).
  • When both rices are done, combine the drained wild rice with the brown rice/vegetable mixture, and add the dried cranberries and pistachios. As you stir, find and remove the 4 sprigs of thyme (which will now have no leaves on them).
  • Taste the pilaf, and add freshly ground pepper to taste, and a little salt only if needed.

To serve:

  • Gently flip over the squash halves, using a pancake turner if needed.
  • Fill the hole in each squash with the pilaf, and continue to mound it over the top.
  • Serve hot, sprinkled with additional fresh thyme leaves, if desired.

Nutrition

Calories: 243kcal (12%)Carbohydrates: 49.4g (16%)Protein: 5.4g (11%)Fat: 4.3g (7%)Saturated Fat: 0.6g (4%)Polyunsaturated Fat: 1.2gMonounsaturated Fat: 2.2gSodium: 20.6mg (1%)Potassium: 687.7mg (20%)Fiber: 5.2g (22%)Sugar: 12.9g (14%)Vitamin A: 799IU (16%)Vitamin C: 31.3mg (38%)Calcium: 86.5mg (9%)Iron: 1.8mg (10%)

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

Keyword honeynut squash, stuffed squash, wild rice stuffing
Tried this recipe?Let us know how it was!
Stuffed honeynut squash halves on a baking pan. Text overlay: Roasted Honeynut Squash with Cranberry Wild Rice Pilaf Stuffing.
Stuffed honeynut squash halves on a baking pan. Text overlay: Roasted Honeynut Squash Stuffed with Wild Rice Pilaf, with cranberries and pistachios.
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Hi, I'm Laura!

I’m a Registered Dietitian and I love food and cooking, It’s my passion to help you discover how delicious and easy heart healthy eating can be! I’m glad you’re here! Take a look around. You’re going to LOVE Being Nutritious!

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