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Teriyaki Soba Noodles

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These delicious, easy vegetarian Teriyaki Soba Noodles use frozen stir fry vegetables and a simple homemade reduced sodium teriyaki sauce so you can get your meal prepared lightning quick! This recipe has everything. Crisp tender vegetables that require zero prep, a thick sauce that's a little sweet, a little salty, and a little tangy, and of course, noodles! And with only 20 minutes from freezer to table, this is a family pleaser!

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Bowl of noodles and vegetables, with some noodles being lifted from the bowl with chopsticks.

Soba noodles are usually made from buckwheat, or a combination of buckwheat with other grains. They are traditionally used in Japanese, and are higher in both fiber and protein than regular wheat noodles. They also lend a delicious nutty flavor to the dish.

Teriyaki noodles pair well with other Asian-inspired dishes, like Japanese pancakes and bok choy mushroom soup, and green tea.

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Heart Health Benefits of Teriyaki Soba Noodles

Our soba noodles stir fry is designed for both taste and health! Soba noodles are made with buckwheat, which can help lower total cholesterol levels, blood glucose, and triglycerides (1). Other ingredients also contribute to lower cholesterol, lower blood pressure, and overall cardiovascular benefit, like stir fry veggies (2), edamame (3), sesame oil (4), and garlic (5).

Macronutrients

Teriyaki soba noodles is low in calories, a good source of mono- and polyunsaturated fats, and high in plant based protein and fiber. There is overwhelming evidence that replacing red and processed meats with plant-based protein sources can lower your risk cardiovascular disease (6, 7), so this dish is a great option!

Micronutrients and Bioactive Components

Bioactive compounds are substances that have effects within the body that promote good health. Here are some of the most abundant bioactive compounds in teriyaki soba noodles:

  • Soluble fiber - (in soba noodles) a type of fiber that dissolves in water and can help lower cholesterol and blood sugar (8);
  • Insoluble fiber - (in vegetables and edamame) helps slow blood sugar response and support gut health (9);
  • Rutin - (in soba noodles) has a unique ability to help reduce cardiac stress due to environmental pollutants - specifically BPA (Bisphenol-A) and DBP (Dibutyl phthalate) - (note that studies have been in rodent models to date, but promising) (10).
  • Iron - (in soba noodles and edamame) necessary for oxygen transport through the body (11);
  • Soy isoflavones - (in edamame) higher isoflavone intakes are associated with lower risk of coronary heart disease and overall cardiovascular disease (12, 13);
  • Mix of carotenoids, flavonoids, and phenolic acids - (in colorful veggies) group of antioxidants and anti inflammatory agents that work together to lower cardiovascular risk (14);
  • Vitamin C - (in colorful veggies) water-soluble antioxidant that neutralizes free radicals, protects LDL from oxidation, and supports endothelial function (15);
  • Allicin - (in garlic) organosulfur compound that, along with other garlic compounds, boasts antioxidant and antiplatelet effects. It may also improve oxidative stress and lower blood lipids (16); and
  • Gingerols and shogaols - (in ginger) bioactive ginger phenolics that may have antioxidant, antiplatelet and modest lipid and blood pressure lowering effects (17, 18).

Ingredients

Here is what you'll need for this recipe, along with some applicable substitutions and notes.

Ingredients for teriyaki soba noodles.
  • Soba noodles - try to get one that is 100% whole grain
  • Frozen stir fry vegetables - any combination of frozen veggies you like it fine
  • Frozen edamame - get it shelled; it's sometimes called mukimame
  • Low sodium soy sauce - or use regular soy sauce cut 50/50 with water
  • Date paste - used for sweetness. You can also use honey, 100% pure maple syrup, or brown sugar if you are less worried about added sugars
  • Rice vinegar - apple cider vinegar can be used in a pinch
  • Toasted sesame oil - adds so much flavor it's worth finding! But if you can't find it, any cooking oil you have can be substituted
  • Ginger - grate it fresh, or use ginger paste
  • Garlic
  • Black pepper
  • Cornstarch - for thickening the sauce. Arrowroot powder can be used also.

See recipe card for quantities.

Instructions

Here's how to make teriyaki soba noodles!

Dry soba noodles added to a pot of boiling water.
  1. Step 1: Boil a pot of water, and cook the soba noodles per the ingredients.
Ingredients for the teriyaki sauce added to a bowl.
  1. Step 2: While the noodles are cooking, make the lower sodium teriyaki sauce, by adding all the sauce ingredients to a small bowl.
Sauce ingredients whisked together.
  1. Step 3: Whisk until the sauce is smooth.
Cooked, drained, and rinsed soba noodles in a strainer.
  1. Step 4: When the noodles are done, drain them, and rinse them in cold water. Set aside while the vegetables cook.
Frozen stir fry vegetables and edamame added to a hot skillet.
  1. Step 5: Heat the toasted sesame oil over medium heat, and add the frozen stir fry vegetables and edamame to the skillet.
Sauteed vegetables in a skillet.
  1. Step 6: Cook, stirring occasionally, until the vegetables are completely thawed, but still crisp; about 7-10 minutes.
Sauce poured over sauteed vegetables in a skillet.
  1. Step 7: Pour the sauce into the vegetables.
Stir fry veggies in thickened sauce, in a skillet.
  1. Step 8: Reduce the heat to low, and cook for a few minutes, stirring, until the sauce thickens.
Noodles added to the skilled with the veggies and sauce.
  1. Step 9: Dump the cooked noodles into the vegetables.
Noodles and veggies tossed with teriyaki sauce.
  1. Step 10: Toss to combine everything together, and serve immediately.

Hint: this dish is truly best served right after cooking it. While it can be stored for later, the noodles absorb the sauce and the dish becomes a little dry.

Variations

One of the great things about stir fry dishes is their endless variations. Here are a few you might enjoy:

  • Spicy - add chili pepper flakes to the teriyaki sauce to kick up the heat a notch (watch out for hot sauces and some are very high in sodium)
  • Extra protein - add more protein by replacing a cup of the frozen veggies with an extra cup of edamame or a cup of chopped or torn tofu
  • Soy free - use chickpeas instead of edamame, and replace the soy sauce with coconut aminos

See this low carb stir fry if you're needing something lower in carbs (serve it with cauliflower rice)!

Equipment

Make sure you have a large skillet or wok for this recipe.

A microplane will also help to make quick work of grating the ginger and garlic. If you don't have one, you can mince those ingredients and it will turn out great!

Bowl of noodles and vegetables, garnished with black and white sesame seeds and chopped green onions. A pair of chopsticks are laying across the bowl.

Storage

These noodles are really best eaten right after making them. The noodles start to absorb the sauce and they become much dryer after being stored.

However, if you have leftovers, you can refrigerate them for up to 4 days, and reheat in the microwave.

This recipe won't freeze well because of the noodles.

Healthy heart pro tip

This dish is lower in sodium than take out and restaurant dishes by far. However, it still contains a considerable amount of sodium (about 460 mg per serving) thanks to the use of low sodium soy sauce, and you should be mindful of that. This dish does contain more potassium than sodium, which can help counteract the effects. Look for other high potassium foods to pair with this dish, and be mindful of the amount of sodium in other dishes you eat surrounding this meal.

To reduce the sodium in this dish even more, use half the amount of low sodium soy sauce the recipe calls for, and make up the rest with water or no salt vegetable stock.

FAQ

Are soba noodles gluten free?

Typically they are, since they are made with buckwheat, which is naturally gluten free. Check to make sure the noodles aren't made with a blend of grains that would contain gluten if you need to eat gluten free.

Are soba noodles healthier than pasta?

Yes. Soba noodles, made with buckwheat, contain more fiber, protein, and antioxidants than regular pasta.

Close up of a bowl of noodles and vegetables, garnished with black and white sesame seeds, and chopped green onions.

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

Pairing

These are my favorite dishes to serve with Teriyaki Soba Noodles:

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📖 Recipe

Bowl of noodles and vegetables, with some noodles being lifted from the bowl with chopsticks.

Teriyaki Soba Noodles Bowl

Laura Yautz
These delicious, easy noodle bowls use frozen stir fry vegetables so you can get your meal prepared lightning quick!
5 from 1 vote
Print Recipe Pin Recipe Save Recipe
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Course Lunch, Main Course
Cuisine Asian-Inspired
Servings 4
Calories 376 kcal

Equipment

Ingredients
  

  • 8 oz Soba Noodles
  • 2 teaspoon Toasted Sesame Oil
  • 5 cups Frozen Stir Fry Vegetables about 1 pound
  • 1 cup Frozen Shelled Edamame

For the Sauce

  • 3 tablespoon Water
  • 3 tablespoon Low Sodium Soy Sauce
  • 2 tablespoon Rice Vinegar
  • 2 tablespoon Date Paste
  • 2 teaspoon Toasted Sesame Oil
  • 4 cloves Garlic grated or minced
  • 1 tablespoon Grated Ginger
  • ¼ teaspoon Ground Black Pepper
  • 1 tablespoon Cornstarch

To Garnish:

  • Sliced Green Onions
  • Sesame Seeds
  • Red Pepper Flakes

Instructions
 

  • Begin by bringing a large pot of water to a boil, in which to cook the noodles.
  • While the water is heating up, make the sauce. Add all the sauce ingredients to a bowl, and whisk thoroughly. Set aside for now.
  • When the pot of water is boiling, add the soba noodles, and cook per package directions. Drain, rinse in cold water and set aside.
  • While the noodles are cooking, heat the sesame oil in a large skillet or wok, and add frozen stir fry vegetables and edamame. Stir fry the vegetables until they are thawed and crisp-tender.
  • Add the sauce to the skillet, stir, and simmer until thickened.
  • Add the noodles and toss to combine.
  • Garnish with green onions, and sesame seeds, or as desired.

Nutrition

Serving: 1.5cupsCalories: 376kcal (19%)Carbohydrates: 68g (23%)Protein: 14g (28%)Fat: 7g (11%)Saturated Fat: 0.7g (4%)Polyunsaturated Fat: 2gMonounsaturated Fat: 2gSodium: 460mg (20%)Potassium: 509mg (15%)Fiber: 8g (33%)Sugar: 14g (16%)Vitamin A: 3934IU (79%)Vitamin C: 30mg (36%)Vitamin K: 10µg (10%)Calcium: 116mg (12%)Iron: 4.4mg (24%)Magnesium: 33mg (8%)

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

Keyword edamame, healthy stir fry, noodles
Tried this recipe?Let us know how it was!

Food safety

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

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

See more guidelines at USDA.gov.

Bowl of noodles and vegetables, with some noodles being lifted from the bowl with chopsticks. Text overlay: Teriyaki Soba Noodles.

Green Banana Mint Pancakes

by 2 Comments

On St. Patrick's Day, everything is green. These Banana Mint Green Pancakes are no exception. They're fluffy, sweet, and minty - à la shamrock shake without the 20 teaspoons of sugar! Another thing: they don't have any artificial coloring in them! These are naturally green, using spinach.

That's right! You know how you can hide spinach in smoothies and not taste it? Well, you can do the same thing with pancakes and other baked goods! So I bring you these delightfully green pancakes for your St. Patrick's Day breakfast... or brinner!

Oh, and did I mention these are healthy? Read more below about the heart healthy ingredients that go into this recipe.

Stack of 4 Banana Mint Pancakes with banana slices and a mint leaf on top.

Ingredients

Whole Wheat Flour

I start with a whole grain so these pancakes are packed full of fiber! You can absolutely use whole wheat white flour (it's like albino wheat) or whole wheat pastry flour. Whole wheat pastry flour is more delicate, and generally yields softer baked goods that more closely resemble white flour. It's a bit harder to find though, so rest assured regular whole wheat flour will work great!

I have not tried this recipe with a gluten free flour, so I can't speak to how that might turn out.

Spinach

I love that spinach has such a mild flavor that I can sneak it into other foods without tasting it. In this recipe, I was able to get a lovely green hue by using 4 cups of it! What a fun way to get your greens!

Spinach is a great source of vitamin A and vitamin K, in addition to its fiber content. It's important to eat leafy greens daily, but they don't always have to be in salads!

Mint

Mint is widely known to have antioxidant and anti-inflammatory properties. In addition, mint may also be able to relax the arteries, thereby lowering blood pressure. While the properties vary by mint species, it remains a healthy addition to the diet.

Besides that, it's delicious! But if mint isn't your thing, it's okay to leave it out. These pancakes will still be delicious without it.

Soy Milk

Unsweetened soy milk is usually what's in my refrigerator, so I use that. Any milk or milk substitute you have will do. I guess unless it's chocolate milk - or maybe that would be even BETTER! If you try it, let me know!

Dates

It's no secret I love using dates to sweeten foods. Heck I love just eating them plain... and with peanut butter! If you want to know more about my date obsession, check out my post on Heart Healthy Chocolate Date Sauce.

I use deglet noor dates. That's because I can get them in giant bags at Costco. Plus, they come already pitted, and they are wonderfully soft and caramely. It's fine to use another kind of date, though. Just make sure they either come pitted, or you remove the pit. You don't want that flying around in your blender!

Banana

Bananas are like the quintessential healthy food, aren't they? They're delicious, portable, not messy, and you don't need silverware to eat them. They're a great source of potassium, too!

Here's another fun thing about bananas: if you mash one up, it's a great egg substitute! So not only does it help make the pancakes sweeter, it allowed me to eliminate an ingredient (a controversial one, at that! Read more about eggs here).

Baking Powder

Not much to say about baking powder. It makes our pancakes fluffy!

Banana Mint Pancakes on a plate, with banana slices on top, being drizzled with syrup

How to make green pancakes

Alright, so these don't take too long to pull together. You'll want a blender; preferably a high speed one to make quick work of the dates.

Start by adding the spinach, mint, milk, dates, and banana to your blender. Blend it on high until everything is very smooth. Taste it to see what you think. You can add more mint if you like. I like them really minty, so I add ½ cup of mint instead of ¼. You decide!

You'll probably want to get your griddle heating up while you do the next few steps so it's good and hot when you're ready.

Mix the flour with the baking powder in a large bowl. Add the spinach mixture, and mix it just until it's combined. Careful not to over mix! It will be thick, but if it seems too thick you can add some more milk.

Spray some cooking spray on your griddle, turn the heat to medium low or low, and drop about ¼ cup of the pancake mixture onto it for each pancake. Cook them about 3-5 minutes per side, until golden brown and cooked all the way through.

I always have a tendency to under cook my pancakes in the middle, and burn them on the outside. If that happens, it means your griddle is too hot. Maybe one day I'll learn! Ha! But if your pancakes are a little under cooked, no worries. Another benefit of not using eggs is that you don't have to worry if you under cook your batter!

If you try Green Banana Mint Pancakes, let me know in the comments!

📖 Recipe

Close up image of green pancakes

Green Banana Mint Pancakes

Laura Yautz
Everyone will get into the spirit with these delightful green pancakes! No food coloring needed!
5 from 1 vote
Print Recipe Pin Recipe Save Recipe
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Course Breakfast
Cuisine American
Servings 12 pancakes
Calories 81 kcal

Ingredients
  

  • 4 cups Spinach
  • ¼ cup Fresh Mint (stems and all)
  • 1 ¼ cup Soy milk (or milk of choice)
  • ¼ cup Dates pitted
  • 1 Banana
  • 1 ½ cup Whole Wheat Flour
  • 1 ½ teaspoon Baking Powder

Instructions
 

  • Combine spinach, mint, soy milk, dates, and banana in a high speed blender. Blend on high until mixture is very smooth.
  • In a large bowl, mix flour and baking powder together.
  • Pour spinach mixture into flour mixture, and stir until just combined.
  • Preheat griddle or large pan. Spray with cooking spray if not nonstick.
  • Pour about ¼ cup of the mixture onto the griddle for each pancake.
  • Cook until golden brown on the bottom. Flip, and cook a few minutes more, until golden brown. Work in batches if needed.

Nutrition

Serving: 1pancakeCalories: 81kcal (4%)Carbohydrates: 16.8g (6%)Protein: 3.2g (6%)Fat: 0.9g (1%)Saturated Fat: 0.1g (1%)Polyunsaturated Fat: 0.2gSodium: 18.6mg (1%)Potassium: 200mg (6%)Fiber: 2.5g (10%)Sugar: 3.3g (4%)Vitamin A: 45IU (1%)Vitamin C: 3mg (4%)Calcium: 80mg (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 healthy pancakes, spinach pancakes, St. Patrick's Day recipes
Tried this recipe?Let us know how it was!
Stack of 4 Banana Mint Pancakes with banana slices and a mint leaf on top.
Banana Mint Pancakes on a plate, with banana slices on top, being drizzled with syrup

12 Heart Healthy Staples to Keep on Hand

by Leave a Comment

Do you ever wonder what you will do if you have to rely on what's in your pantry, refrigerator, and freezer for a week or two? What if you're snowed in (assuming you still have electricity), or there's a mandatory quarantine, or you're unable to leave the house for a while for any other reason? In this article, I've rounded up twelve of my favorite staples to keep on hand so you can make a heart healthy meal easily!

Twelve heart healthy staples to always keep on hand

No Sodium Canned Beans

Canned beans are so convenient and have a long shelf life. Not to mention they are incredibly versatile! Blend them up into a spread or dip, or simply toss them into soups or casseroles.

Look for no added salt varieties. They're widely available, usually next to the regular beans. And a bonus: they're really budget friendly! Beans and rice are excellent for health as well as being a quick, pantry staple meal!

Dry Lentils

I love dry lentils because they are easy to cook up in just 30 minutes (unlike other dry beans that can take hours)! But just like other beans, they're really versatile and can go in just about anything or be eaten plain.

Lentils come in many varieties, including green/brown, yellow, red, and more. Any and all are great! I love them in casseroles, like this Italian Lentil & Rice Casserole, using all pantry staples!

Brown Rice, Quinoa, and Whole Grain Pasta

Whole grains are a must to keep in your pantry. They make it simple to pull together a whole healthy meal relatively quickly. It's fine to go for the quick cooking ones, as long as they're still the whole grain. Brown rice is one I absolutely recommend. Brown rice can take up to an hour to cook, but the quick cooking kind takes just 20 minutes. It also comes in an instant variety.

When you're looking for whole grain pasta, make sure you are actually getting a 100% whole grain. Read the ingredients to make sure. Another option now is lentil and bean pastas. Those are great, too. They aren't grains, and are usually gluten free, if you need that option. They're high in protein, too.

Frozen and Canned Vegetables

Both frozen and canned vegetables can be very nutritious, and are good to keep on hand all the time.

Be sure to read the ingredients, though! You want to specifically look at the fat and sodium content. Both should be low. If not, check the ingredients to see what was added. You want to have full control over what you add to vegetables! So make sure to get no added salt and no sauce varieties. Plus, they can be used in more recipes without sauces and seasonings.

Frozen and Canned Fruit

Another excellent option for nutritious foods to keep on hand is frozen or canned fruit. They can be eaten plain or as part of recipes.

If you're keen on frozen fruit, look for brands that don't add sugar. The only ingredient should be the fruit. For canned fruit, look for varieties that are canned in fruit juice without added sugar.

Dried Fruit

Raisins, cranberries, mangoes, dates, etc., are all good dried fruit to keep in your pantry. They can easily be added to cereal or oatmeal for sweeter dishes, or to rices and casseroles for more savory dishes. Plus they make a great snack right out of the bag!

Look for dried fruit without added sugar. Cranberries are an exception here - it's difficult to find cranberries without sugar because they're so sour. In that case, just look for one that has less sugar.

No Added Salt Canned Tuna and/or Salmon

Tuna and salmon canned without salt are becoming more available now, and that makes these great heart healthy pantry staples! Tuna and salmon are both high in omega-3 fats, which help protect your heart.

Canned tuna or salmon (or in pouches) are great to use in casseroles or sandwiches, or just to eat plain.

Whole Grain Crackers

You'll want some healthy snacks to keep on hand, too. Whole grain crackers are a nice option for your heart healthy pantry. Portion control is key with snacks though. Know yourself! Use your own best judgement here if portion control is a struggle for you.

Look for brands that have a 100% whole grain as the first ingredient. Also watch the sodium content. Look for less than 200mg per serving.

Low or No Sodium Vegetable Broth

I like to make my own vegetable broth from kitchen scraps and freeze it. That way I always have no added salt vegetable broth on hand to use in soup, or to flavor rice, casseroles, or anything else I want!

If you're buying vegetable broth, look for the lowest amount of sodium you can find. Broth and soup contain a high amount of salt regularly.

Peanut Butter and Jelly

Good old stand-bys! Peanut butter and jelly are perfect pantry staples!

For peanut butter, look for one of the natural varieties, and read the ingredients. Peanuts and maybe some salt should really be the only ingredients. You may have to stir it. A good way to do that is to dump it all in your food processor and process on high until it's all mixed. Then pour it back in the jar and refrigerate to avoid having it separate again. Shout out to my mom for the food processor tip! It's so much less messy that way!

When it comes to jelly, look for one without added sugar. There are many brands on the market these days. Jelly is sweet enough without sugar. If you're so inclined, you may want to make your own and freeze it! Blueberry thyme chia jam is a nice choice. You can even use frozen blueberries for it!

Frozen Bread

Did you know you can freeze bread? It's true. Make sure it's wrapped tightly. If it doesn't come from the store with an inner wrapper, you may want to consider wrapping it in plastic wrap and slipping it back in the sleeve before freezing. This will help prevent freezer burn. Be forewarned, the bread doesn't have the exact same texture after being frozen. But when you're stuck in the house unable to get to the store, this is a great way to have bread! If your bread is in your freezer for 6 months, it's time to take it out. Eat that one and replace it with a fresh one. The last thing you want is to be stuck in the house and have a loaf of bread that's been in the freezer for two years and now it's so freezer burned you have to throw it out anyway!

Look for 100% whole grain bread. That will have the most nutrition for your buck!

Oats

Oats are another flexible ingredient. Breakfast, lunch, or dinner, oats can help you out! They can of course be cooked for oatmeal, but can also be used in more savory dishes, and can be used as filling just as you would use bread crumbs. And oatmeal cookies, too. Ha!

Steel cut, old fashioned, quick oats, or instant; it's all in what you like! Just steer clear of the oatmeal packets. Those are loaded with sugar and are not very budget friendly per serving compared to a canister of oats!

Inside of a pantry with jars of food

There you have it! A dozen heart healthy staples to help you stay the course if you end up stuck in your house for a long time. What do you always keep on hand in case of such events? Let me know in the comments!

If you need some recipes for your pantry staples, head on over to the Pantry Staples page!

Mashed Chickpea Salad Sandwiches with Everything Bagel Seasoning

by Leave a Comment

Dive into a creamy, dairy-free Mashed Chickpea Salad seasoned with everything bagel spice for a delectable sandwich filling, using simple ingredients like chickpeas, red onion, and cashew milk yogurt. It's not only a flavorful meal prep option but also serves as a heart-healthy choice that's perfect in a sandwich, pita, or wrap.

Sandwich with chickpea salad, lettuce, and red onion in it, sitting on a small round board.

Tired of the same uninspired sandwiches for lunch? Discover the unexpectedly creamy and flavorful twist to revitalize your midday meal without the heaviness of mayo.

This delicious and hearty sandwich pairs well with a simple side salad or a light soup, such as Simple Vegetable Barley Soup, or Lentil Spinach Soup.

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Heart Health Benefits of Mashed Chickpea Salad

Chickpeas, also known as garbanzo beans, are a great source of essential nutrients that are beneficial for your cardiovascular system. They are rich in dietary fiber which helps in managing cholesterol levels by binding with cholesterol particles and removing them from the body. This helps maintain healthy arteries and blood flow.

Chickpeas are also an excellent source of plant-based protein and contain essential vitamins and minerals such as potassium, which helps in regulating blood pressure. Consuming foods like chickpeas that are high in fiber and protein can also lead to satiety, contributing to weight maintenance or loss. Maintaining a healthy weight is crucial for heart health as it reduces the strain on your heart and may prevent a variety of heart-related issues.

Moreover, the ingredients in this salad, such as lemon juice and cashew milk yogurt, add to the heart-healthy benefits. Lemon juice provides vitamin C and antioxidants, while cashew milk yogurt is a great dairy-free way to get a creamy texture without the saturated fats typically found in dairy products. Opting for plant-based ingredients can be associated with a lower risk of heart disease. Wondering what the best diet is for a healthy heart? This article names 3 best diets for heart health!

Ingredients

To craft this exquisite mashed chickpea salad, you'll require simple, accessible ingredients that contribute to its surprisingly complex flavors.

Overhead image of ingredients for mashed chickpea salad.
  • Chickpeas
  • Red Onion
  • Celery
  • Cashew Yogurt
  • Lemon Juice
  • Everything Bagel Seasoning
  • Whole Grain Bread
  • Other sandwich fillings like lettuce, tomato, onion, etc.

See recipe card for quantities.

Instructions

Creating mashed chickpea salad at home is straightforward. Here's how to whip up this dairy-free delight:

Chickpeas in a bowl, slightly mashed.

Put the chickpeas in a bowl, and lightly mash them. You want some of them to remain whole.

All ingredients for the chickpea salad, in a bowl, ready to mix.

Add the rest of the ingredients to the bowl.

Chickpea salad, completely mixed and ready to eat.

Mix well, so all the ingredients are completely combined. Assemble your sandwich!

Hint: if you don't have access to purchase Everything Bagel Seasoning, you can make your own at home with a blend of sesame seeds, poppy seeds, dried garlic, dried onion, and a pinch of salt.

Variations

Try some of these variations for something different.

  • Vegetables - try diced bell peppers, carrots, or even pepitas or sunflower seeds. instead of celery
  • Beans - while this is a chickpea salad, you can try using black beans, lentils, or any other dry bean you like
  • Lower Sodium - most of the sodium in this recipe comes from the everything bagel seasoning. To make it lower sodium, try this Salt Free Everything Bagel Seasoning from Wishful Seasoning (affiliate link), or make your own with a blend of sesame seeds, poppy seeds, dried garlic, and dried onion.

Read more about Foods to Avoid with High Blood Pressure to learn about other sources of sodium.

Equipment

You won't need anything too special to make this recipe. Of course you'll need your measuring cups and spoons, a bowl, mixing spoon, cutting board, and knife.

You'll also want a potato masher or something similar. Sadly, the one I use and love doesn't seem to be available any longer, but this potato masher (affiliate link) will do the trick for you! You can even use a fork in a pinch. You just want something that doesn't have widely set prongs, because it will be very hard to mash the chickpeas with it.

Storage

Store the finished mashed chickpea salad covered, in the refrigerator for up to 5 days.

This recipe should not be frozen.

Top tip

Make sure to dice your onion and celery small for the best texture in your mashed chickpea salad sandwiches.

Close up of chickpea salad on a sandwich, with lettuce and red onion.

FAQ

What makes this mashed chickpea salad healthier than traditional salads?

This mashed chickpea salad is a healthier option because it contains no mayo and instead uses cashew milk yogurt for a creamy texture. Chickpeas are a great source of protein and fiber, contributing to heart health, and the overall recipe is lower in saturated fats, commonly found in traditional mayonnaise-based salads.

Can I use dairy yogurt in this recipe?

Yep! If you can't find cashew yogurt, and you aren't dairy free, you can use plain, nonfat dairy yogurt. Probably not Greek yogurt for this, but in a pinch you could use it and thin it down with some water.

Looking for other lunch recipes? Try these:

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

Pairing

These are my favorite dishes to serve with mashed chickpea salad:

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📖 Recipe

Chickpea salad on a sandwich, with lettuce and red onion.

Mashed Chickpea Salad Sandwiches with Everything Bagel Seasoning

Laura Yautz
These sandwiches are so easy! The chickpea salad is a perfect make-ahead option and will keep for several days in the fridge. An excellent, healthy, packable lunch for school or work!
No ratings yet
Print Recipe Pin Recipe Save Recipe
Prep Time 10 minutes
Total Time 10 minutes
Course Lunch, sandwiches
Cuisine American
Servings 4
Calories 310 kcal

Equipment

Ingredients
  

  • 1 ½ cups Chickpeas (1 can low or no sodium added chickpeas, drained and rinsed)
  • ¼ cup diced Red Onion
  • ¼ cup diced Celery
  • ¼ cup Unsweetened Cashew Yogurt (or plain nonfat dairy yogurt)
  • 1 tablespoon Lemon Juice
  • 2 teaspoon Everything Bagel Seasoning
  • 8 Slices Low Sodium Whole Grain Bread
  • Lettuce, Tomato slices, Onion slices, as desired

Instructions
 

  • In a large bowl, lightly smash chickpeas, leaving some whole.
  • Add diced onion and celery, yogurt, lemon juice, and everything bagel seasoning. Stir to combine.
  • Assemble sandwiches as you wish, 2 slices of bread per sandwich, with lettuce, onion, and tomatoes.

Nutrition

Serving: 1sandwichCalories: 310kcal (16%)Carbohydrates: 50g (17%)Protein: 15g (30%)Fat: 5g (8%)Saturated Fat: 1g (6%)Polyunsaturated Fat: 1.9gMonounsaturated Fat: 0.8gSodium: 270mg (12%)Potassium: 400mg (11%)Fiber: 9.4g (39%)Sugar: 6.8g (8%)Vitamin A: 0IUVitamin C: 2.4mg (3%)Vitamin K: 10µg (10%)Calcium: 153mg (15%)Iron: 3.6mg (20%)Magnesium: 86mg (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 chickpea salad, healthy sandwiches
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.

  • 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)

See more guidelines at USDA.gov.

Sauteed Spinach and Onions with Smoked Paprika

by 2 Comments

No more drab, tasteless, steamed spinach. This spinach is perky and vibrant, and it's a great accompaniment to so many dishes. Plus, I don't know about you, but fresh greens in winter just don't do it for me. This smoky Sauteed Spinach and Onions is a great compromise! Awesome spinach nutrition in a smoky, warming side dish.

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Serving bowl with sauteed spinach in it, with wooden serving spoons and garnished with lemon slices.

Popeye might love canned spinach, but I don't know many other people that do. Plus, it's super simple to make it with fresh spinach, and it's a great way to use up spinach that isn't bad yet, but isn't really good to eat in a salad anymore.

Sauteed spinach and onions goes great with Lentil Stuffed Peppers, Lemon Pepper Tofu, or Italian Lentil and Rice Casserole. Also consider stuffing this smoky spinach in sandwiches, wraps, and burgers, or even topping a pizza with it!

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Heart Health Benefits of Sauteed Spinach and Onions

Spinach is high in antioxidants and other bioactive compounds that can help reduce inflammation, lower blood sugar, reduce cholesterol, and may even help with weight loss (1).

It's also been reported that eating nitrate-rich vegetables (of which spinach is one!) can offer special heart protective benefits, helping blood vessels to relax (2), lowering blood pressure, and limiting the progression of atherosclerosis (3).

Additionally, spinach is very low in calories, fat, and sodium, high in vitamin C, vitamin K, and a good source of vitamin A, magnesium, and potassium.

Learn more!

How does vitamin K impact heart health and can I eat it if I'm on coumadin?

I love that spinach is so readily available, and it's budget friendly, too.

Ingredients

This spinach side dish is a breeze, and we use some basic ingredients to achieve it.

Ingredients for sauteed spinach and onions.
  • Olive oil
  • Onion
  • Garlic
  • Smoked paprika
  • Spinach
  • Lemon juice

See recipe card for quantities.

Instructions

Here are your step by step instructions to one of the best sauteed spinach recipes!

Chopped onions on a cutting board.
  1. Step 1: Chop the onions small.
Chopped onions sauteing in a pan.
  1. Step 2: Heat the oil in a large skillet, and sauté the onions.
Onions in a pan, sauteed until browned and almost crispy.
  1. Step 3: Sauté the onions until they start to turn brown and a little crispy.
Minced garlic on a cutting board.
  1. Step 4: Meanwhile, mince the garlic.
Sauteed onions mixed with minced garlic and smoked paprika.
  1. Step 5: When the onions are browned, add the garlic and smoked paprika, and continue to cook, stirring constantly.
Raw spinach added to the hot pan.
  1. Step 6: Add the spinach and put the lid on the pan for a minute. Stir and replace the lid. Continue this process until the spinach is just wilted.
Lemon juice being poured into the pan of sauteed spinach.
  1. Step 7: Turn off the heat, and pour in the lemon juice.
Completed sauteed spinach recipe, in a large pan.
  1. Step 8: Stir to combine.

Hint: you can use bottled lemon juice if you wish! Use 1 to 1 ½ tablespoons of it.

Substitutions

Try this sauteed spinach and onions recipes with some of these subs!

  • Spinach - you can use another robust green, like kale, collard greens, or even arugula
  • Smoked paprika - use a dash of liquid smoke
  • Lemon - try lime juice for a slightly different flavor profile

Equipment

Probably the most important piece of equipment for this recipe is a large pan with a lid. Even though spinach cooks down A LOT, you need to have enough room to contain all of it in a raw state. I love this Ninja NeverStick PossiblePan (affiliate), but any other large skillet will work. The lid is important.

Otherwise, make sure you have some basic kitchen tools, like a cutting board and knife, measuring spoons, and maybe a citrus juicer (affiliate).

Alternatively, if the only pan you have is a smaller one, you can add a smaller amount of spinach at a time, and keep adding more as it cooks down. This can lead to some of the spinach getting overcooked, though, so use this technique only if you have to.

Storage

You'll want to serve this immediately. It can be stored in an airtight container in the fridge for a few days; just know that the color will change and it won't look as vibrant. Still perfectly tasty, though!

Pro tip

Only sauté until the spinach is just wilted, and no longer. You don't want the spinach getting overcooked!

FAQ

Can I eat spinach if I take coumadin?

The short answer is yes. The longer answer is you need to make sure you consume a consistent amount of vitamin K daily if you are taking coumadin (warfarin). Make sure to keep your prescribing doctor in the loop if your intake goes up or down, since your medication may need to be adjusted. Read more about Vitamin K and Heart Health.

Is sauteed spinach still healthy?

Yes! In fact, adding a little fat (i.e. the olive oil) helps to make the vitamin A and vitamin K in the spinach more available to our bodies! Just be sure not to go overboard on high sodium sprinklings.

Looking for more veggie side recipes? Try these:

Pairing

These are my favorite entrees to serve with Sauteed Spinach and Onions:

Want to say thank you?

"Excellent combination of flavors and so easy to prepare. I added some grilled tofu I had leftover and made it a meal!"

⭐⭐⭐⭐⭐

📖 Recipe

Serving bowl with sauteed spinach and onions in it, with wooden serving spoons and garnished with lemon slices.

Sauteed Spinach and Onions with Smoked Paprika

Laura Yautz
This is one of the quickest side dishes there is! Excellent for rushed weeknights. Even people who "aren't fans of spinach" will enjoy this one!
4.67 from 3 votes
Print Recipe Pin Recipe Save Recipe
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Course Side Dish
Cuisine American
Servings 4
Calories 54 kcal

Equipment

Ingredients
  

  • 2 teaspoon Olive Oil
  • ½ large Yellow Onion chopped small
  • 3 Garlic cloves minced
  • 1 ½ teaspoon Smoked Paprika
  • 12 oz Fresh Spinach
  • ½ Lemon juiced (or 1 - 1 ½ tablespoons bottled juice)

Instructions
 

  • Heat oil in a large skillet. Reduce heat to medium, and add the chopped onion. Sauté until you can see the edges starting to char and get crispy.
  • Add the minced garlic and smoked paprika. Continue to cook, stirring constantly for about a minute.
  • Add the spinach and cover the pan with a lid.
  • After a minute or so, remove the lid and stir.
  • Continue covering for a minute and stirring until the spinach is completely wilted. It won't take more than 5 minutes.
  • Turn off the heat. Add lemon juice. Toss to combine.
  • Serve immediately.

Nutrition

Calories: 54kcal (3%)Carbohydrates: 6.4g (2%)Protein: 2.9g (6%)Fat: 2.8g (4%)Saturated Fat: 0.4g (3%)Polyunsaturated Fat: 0.5gMonounsaturated Fat: 1.7gSodium: 69mg (3%)Potassium: 524mg (15%)Fiber: 2.6g (11%)Sugar: 1.3g (1%)Vitamin A: 1388IU (28%)Vitamin C: 28mg (34%)Vitamin K: 412.7µg (393%)Calcium: 90mg (9%)Iron: 2.6mg (14%)Magnesium: 71mg (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 easy spinach
Tried this recipe?Let us know how it was!

Food safety

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

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

See more guidelines at USDA.gov.

Serving bowl with sauteed spinach in it, with wooden serving spoons and garnished with lemon slices. Text overlay: Sauteed Spinach and onions with smoked paprika.

Three Best Diets for Heart Disease

by Leave a Comment

What's the best diet for heart disease? Turns out to be a bit of a complicated question. But at this point we have research spanning a vast number of human lifetimes, and we have been able to draw some solid conclusions.

I should note, the mechanisms behind how the "best" diets work aren't always so clear. That's because it's sometimes difficult to isolate a single nutrient to study. A supplemental form of it might not work the same, or the nutrient might only work (or work optimally) in concert with another nutrient. Or an important nutrient might not have even been discovered, yet. But what we can say, is the people who eat a dietary pattern aligning with one of these do have better outcomes with regard to heart health (and often overall health) than those who don't. And a bonus - no undesirable side effects!

In this article, I've rounded up the three dietary patterns with the most science, and most profound impact on heart health.

Pinterest image for the Best diets for heart health

Whole Food Plant Based Diet

A Whole Food Plant Based Diet is simply a way of eating centered around plants. Minimally processed whole grains, fruits, vegetables, legumes, nuts, and seeds make up the majority of foods consumed. Foods like meat, milk, yogurt, cheese, eggs, butter, seafood, and processed foods are eaten rarely, if at all.

Different colored berries in pint boxes, from overhead

Excitingly, a Whole Food Plant Based Diet is the first dietary pattern ever to show that it can not only manage heart disease effectively, but in some cases, reverse it (2, 3, 4, 5)! Interventional studies have been conducted since the 1980s. Additionally, Whole Food Plant Based Diets have been shown to decrease the risk for many types of cancers, type 2 diabetes, obesity, high blood pressure, high cholesterol, and stroke.

A Whole Food Plant Based Diet is not necessarily a vegetarian or vegan diet, though many people now use the terms interchangeably. A vegetarian diet is one in which no animal meat is consumed, but animal products like milk, cheese, yogurt, and eggs are typically accepted. A vegan diet is one in which no animal products at all are consumed. Both of these dietary patterns may be followed for health, but are also often followed for animal welfare and/or environmental concerns. By their definitions, they may not be healthy patterns just because they don't include animal meat or other products. For example, cakes, cookies, pies, potato chips, and alcohol are all easily produced without animal products. Oreos are notorious for being "accidentally vegan."

A person following a Whole Food Plant Based Diet, on the other hand, will consume mainly plant foods in their most unprocessed form, on a regular basis. But animal foods and more processed "junk" food may be eaten on occasion, too. For example, at a birthday party, or a special night out to a restaurant.

DASH Diet

A colorful salad in a bowl

DASH stands for Dietary Approaches to Stop Hypertension, and it was developed specifically to lower blood pressure without medication. The DASH Diet is rich in fruits, vegetables, whole grains, and low or no fat dairy. It also includes lean meats, fish, poultry, nuts, and beans. This makes it rich in fiber, potassium, calcium, and magnesium, low in sodium, and low to moderate in total fat.

The DASH eating plan has been shown to be able to lower blood pressure within just one week (6)! The DASH Diet has also been shown to lower cholesterol, and is associated with a lower risk of heart disease, stroke, and heart failure (7, 8, 9).

There are multiple versions of the DASH Diet now, to meet your desires: the Mediterranean DASH Diet, the DASH Diet for Weight Loss, and the Vegetarian DASH Diet. The DASH Diet typically tops US World and News Report's annual review of the best diets, for its healthful qualities and ease to incorporate into your lifestyle.

Mediterranean Diet

Fruit and vegetables, sliced, on a dark background

The Mediterranean Diet is a pattern of eating modeled after a few populations in the Mediterranean region in the 1960s, where they were noted to have less incidence of diseases seen in increasing prevalence in the Western world. Dubbed the Seven Countries Study, it was the first study to relate diet to heart disease. This study helped establish the foundations of what would become the Mediterranean Diet we know today.

The foundation is lots of fruits, vegetables, whole grains, fresh herbs, and legumes, with moderate amounts of lean protein like fish and seafood, and healthy fats like olive oil, nuts, and seeds. Red meat, other meats, processed meats, desserts, and other processed foods and snacks are eaten rarely.

A Mediterranean Diet has been shown to lower the risk of heart failure, improve cholesterol, and decrease atherosclerosis (10, 11, 12). This eating pattern also ranks highly by US World and News Report year after year for its health benefits, variety, and relative ease to follow.

The Bottom Line

All the best heart healthy diets have a few things in common. They all have a strong foundation of plant foods. Some add animal foods and some don't.

It's no secret that eating more plants is good for you. In fact, in all the nutrition controversies out there, the advice to "eat more fruits and vegetables" is probably the least contested. And, it seems, the more the better. Increased heart health benefits have been seen with up to 10 servings a day (1).

So it turns out, your mother was right: "Eat your veggies." Why are plants such powerhouses when it comes to heart health? Besides their awesome nutrition profiles, we think it comes down to the fiber and phytochemicals that abound in them. Phytochemicals are chemicals plants make to help protect themselves. And it seems those same chemicals help protect us, in turn. Some examples of phytochemicals you might already be familiar with are beta carotene, phytosterol, flavinol, phytoestrogen, and capsaicin. Different plants are rich in different phytochemicals, so it's important to consume a variety of them as often as possible.

Start wherever you are and work up from there. Not eating any vegetables? Pick one vegetable and make it this weekend for one meal. Make a plan to include a vegetable next week on two days. Add a day each week, then start rotating in different vegetables. Just make sure you set realistic goals for yourself, and you'll get there!

Get started today with some quick and easy meal ideas!

Got ya covered for heart healthy snacks, too!

Desserts? Oh yea!

Pinterest image for the Best diets for heart disease

Strawberry Cardamom Muffins with Yogurt

by Leave a Comment

These strawberry muffins with yogurt are lightly, but perfectly sweet, allowing the strawberries really shine. We're leaving out oil and butter completely, too, thanks to a secret baking ingredient - yogurt! You'll never taste it, but it's a great substitute for oil and eggs here!

Pssst! Don't forget to stop by the end of this post and grab my free list of more heart health baking substitutions!

This post is sponsored by Forager Project Cashewmilk Yogurt. I have been provided free product in exchange for my honest opinions. All opinions expressed, as well as the recipe Strawberry Cardamom Muffins, are my own.

Stack of 3 muffins, with one additional muffin leaning against the stack. Tub of Forager Project Cashewmilk yogurt visible in the background.

These strawberry whole wheat muffins are healthier then typical muffins, and certainly healthier than cupcakes. But let me say, right here and now, that these are still treats to be eaten sparingly. We all need a treat once in a while! And why not have one that isn't completely devoid of nutrition?

I made these muffins heart-healthier by first swapping out refined white flour for whole wheat pastry flour. Sometimes whole wheat flour baked good can be dry, but using whole wheat pastry flour keeps them light and fluffy!

As I mentioned, I used yogurt instead of eggs and oil. Not only was that a great oil and egg replacer, but it kept the end product moist and delicious! I used Forager Project Unsweetened Cashewmilk Yogurt. I highly recommend it! Forager Project is making it easier than ever to eat more plants! They know that diets rich in plants have been shown to reduce the risk of developing cardiovascular disease, and can help lower cholesterol, blood pressure, and reduce inflammation. Check out this store locator to find Forager Project products near you!

I opted to use honey in this recipe instead of plain sugar. Honestly, there's not a lot of nutritional difference between the two. Honey does have a bit more nutrition, but you shouldn't be eating enough of it to matter. It's still an added sugar. I chose honey because I like the taste. If you are vegan, or prefer not to use honey for whatever reason, you can use regular sugar or maple syrup. Maple syrup will change the taste of your muffins.

On the other hand, these muffins do have a good bit of vitamin C (because of the strawberries) and 12% of your daily fiber. Not bad for a treat, huh?

You might like to check out some other healthier muffin recipes, too, like Peanut Butter Banana Mini Muffins, and Whole Wheat Carrot Turmeric Muffins.

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Ingredients

Baking from scratch doesn't have to be hard or include tons of different ingredients. We're using just a handful of ingredients, most of which are pantry ingredients, anyway.

Ingredients for strawberry muffins, labeled.
  • Whole Wheat Pastry Flour
  • Baking Powder
  • Cardamom
  • Cashewmilk Yogurt
  • Honey
  • Unsweetened Almond Milk
  • Vanilla Extract
  • Fresh Strawberries

See recipe card for quantities.

Instructions

To make fresh strawberry muffins, start by finding the reddest, freshest strawberries you can. Prepare your muffin tin by lining it with muffin cups, or spraying with non-stick cooking spray.

Diced strawberries on a cutting board.

Dice up your strawberries into small pieces - remember they are going into muffins, so you don't want huge chunks!

Bowl of diced strawberries with flour on them.

Toss the strawberries with a little flour, and set aside.

Dry ingredients in a bowl.

Combine all the dry ingredients in a large bowl.

Wet ingredients mixed together.

In a smaller bowl, combine all the wet ingredients, and whisk.

Wet ingredients poured into dry ingredients.

Pour the wet ingredients into the dry ingredients.

Ingredients mixed into a batter.

Stir into a batter, until just combined.

Diced strawberries added to the muffin batter.

Dump the strawberries into the batter.

Diced strawberries folded into the muffin batter.

Gently fold the strawberries into the batter.

Muffin batter scooped into lined muffin pan.

Scoop the batter into a prepared muffin pan, filling the cups about ¾ to ⅞ full.

Baked strawberry muffins, in a muffin tin.

Bake the muffins until a toothpick inserted into the center of a muffin comes out clean.

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

Substitutions

In baking you generally don't want to deviate wildly from the recipe unless you really know what you're doing. Here are some substitutions that do work here.

  • Yogurt - use any unsweetened yogurt you like, but you might want to avoid very thick varieties like Greek yogurt and Skyr.
  • Milk - use unsweetened soymilk, cashewmilk, cow's milk, or any other dairy or non-dairy beverage you prefer. They'll all work in this recipe!
  • Sweetener - other options are table sugar, maple syrup, coconut sugar, etc.

This recipe has not been tested with gluten free flour options, so I can't say how they would turn out if you decide to try it.

Variations

These fresh strawberry muffins are so delicious the way they are. But you might like these other variations as well!

  • Blueberry - use 2 cups of fresh or frozen blueberries instead of strawberries to make blueberry cardamom muffins
  • Floral - add a teaspoon or two of rose water to the batter for a light floral taste

Equipment

For these strawberry whole wheat muffins, you will need these items:

  • Measuring cups and measuring spoons
  • Mixing bowls and spoons
  • Whisk
  • Cutting board and knife
  • Muffin pan and muffin cups
  • Large spoon or scoop

Storage

Cool the the whole wheat strawberry muffins completely, then store in an airtight container on the counter for up for 4 days.

These muffins can be frozen for up to 6 months. Thaw overnight in the refrigerator.

Top tip

It's important to only bake these muffins until the toothpick comes out of the center clean, and no longer. The muffins will start to get tough if they are overbaked.

FAQ

Why are my muffins sticking to the paper cups?

Because these muffins are more delicate and very low fat, they have a tendency to stick more to the wrappers. If that bothers you, lightly spray the inside of the wrappers with nonstick cooking spray before filling them with batter.

Why do you coat the strawberries with flour?

Coating the strawberries with a little flour before adding them to the batter prevents them from sinking to the bottom of the muffin during baking. You can skip that step if you want, but your strawberries won't be evenly distributed through your muffins.

Overhead image of muffins on a wire rack.

Heart Healthy Baking Substitutes

Baking can be tricky to make healthy! If you're looking for more tips, make sure to get my list of Heart Healthy Baking Substitutes:

Give me the baking substitutions list!

Looking for other healthier baked goods? Try these:

Pairing

These are my favorite dishes to serve with Strawberry Muffins with Yogurt (they're great with breakfast, lunch, dinner, or for snacks!):

📖 Recipe

Close up of a strawberry muffin on a wire rack.

Strawberry Cardamom Muffins with Yogurt

Laura Yautz
These delicious muffins are made with whole grains, delicious spice, honey, and fresh strawberries for a healthier version of your favorite snack!
No ratings yet
Print Recipe Pin Recipe Save Recipe
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Course Bread, Food Gift, Snack
Cuisine American
Servings 12
Calories 140 kcal

Ingredients
  

  • 2 cups + 2 teaspoons Whole Wheat Pastry Flour divided
  • 2 teaspoon Baking Powder
  • 2 teaspoon Ground Cardamom
  • 1 cup Unsweetened Cashewmilk Yogurt
  • ½ cup Honey
  • ½ cup Unsweetened Almond Milk
  • 1 ½ teaspoon Vanilla Extract
  • 1 Pint Fresh Strawberries diced

Instructions
 

  • Preheat oven to 350 degrees F.
  • Prepare muffin tin by lining with muffin cups, or greasing.
  • In a large bowl, combine 2 cups flour, baking powder, and cardamom.
  • In a separate bowl, mix yogurt, honey, vanilla, and almond milk.
  • Pour the yogurt mixture into the flour mixture, and mix until just combined.
  • Toss the diced strawberries with 2 teaspoons of flour.
  • Gently fold strawberries into the batter.
  • Spoon batter into the muffin cups, filling almost to the top.
  • Bake for 25-30 minutes, until a toothpick inserted into the center of a muffin comes out clean.
  • Allow the muffins to cool in the pan for about 10 minutes, then remove to a wire cooling rack.
  • Cool completely before eating, if you can wait that long!

Nutrition

Serving: 1muffinCalories: 140kcal (7%)Carbohydrates: 30.6g (10%)Protein: 3.4g (7%)Fat: 1.6g (2%)Saturated Fat: 0.3g (2%)Polyunsaturated Fat: 0.3gMonounsaturated Fat: 0.1gSodium: 11.2mgPotassium: 305.6mg (9%)Fiber: 3g (13%)Sugar: 13.3g (15%)Vitamin A: 5IUVitamin C: 17.6mg (21%)Calcium: 110mg (11%)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 cardamom, strawberry muffins, whole grain muffins, yogurt muffins
Tried this recipe?Let us know how it was!

Food safety

These are important safety tips for strawberry muffins with yogurt:

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

See more guidelines at USDA.gov.

Stack of 3 strawberry muffins with the words Honey Cardamom Strawberry Muffins written above

Why This Dietitian Wants You To Stop Giving Up Food For Lent

by 1 Comment

I've been a dietitian now for about 15 years. And in every one of years, someone invariably has told me around this time of the year they would give up their favorite food for Lent. Chocolate, potato chips, dessert, candy, and pop (soda for some of you) seem to be the big ones. And it's usually the same people giving up the same things every year. Is that you? Well, I'm here to beg you: don't give up food for Lent this year! Why am I opposed to this practice? Let's dive in!

A cross against a light purple and pink sky, with the words "Why you should stop giving up food for Lent" written - ideas on what to give up for Lent

Now I'll be the first to tell you, I have never been a member of any of the several Christian denominations that observe Lent. I am, however, well versed in the spirit of Lent, as well as the concept of self-deprivation and fasting for religious purposes. I believe that the spirit of Lent is easily achieved without playing into our "good food/bad food" culture. Let me explain.

As a dietitian, I find people often confess to me. No, they don't confess their wanton desires or odious actions. But they do confess what they view as diet sins. "I was bad this week! I ate cookies for dessert!" "I was completely off my diet." "I'm a total failure because I went to a party and ate pizza and chips instead of a salad." I even once had someone pop into my office with a box of donuts and say, "Shhh! I'm passing out donuts, but I already know the dietitian doesn't want any!" (For the record, I love donuts and I almost cried that day.) There are thousands of variations of this. Sound familiar?

Diet Culture

These statements are all a reflection of our current "diet culture" where we assign foods to either the "good" or "bad" group, based on certain qualities and ingredients they possess. Donuts - bad. Cookies - bad. Pizza and chips - bad. Salad - good. "I'm gonna be bad and order the pasta." Ever say that to a server at a restaurant? I've heard it from people sitting at my own table.

But let me challenge you to think differently about food. You are not bad because you ate a donut. Or pizza and chips, or pasta, or anything. 

I'll say it louder for the people in the back: EATING FOOD DOESN'T MAKE YOU BAD.

And foods themselves aren't "good" or "bad." Whether we derive health or illness from foods all depends on how much and how often we eat it. Eating one spinach leaf won't make you healthy, the same way that eating a cookie for dessert won't make you unhealthy.

All it does to think or talk like that is shame you. When we feel shame, there are few potential outcomes:

  • We shut down. We feel so discouraged that we give up. "Welp. Might as well eat the whole bag now!" Yep, I've said that.
  • We overindulge in isolation. We are so embarrassed about eating food we "shouldn't" in public, that we'll buy it secretly and eat it out of sight of everyone. A problem because we're likely eating much more than we need, or would have otherwise. This can even lead to certain types of eating disorders.
  • We move to the other extreme, and become obsessed with weight loss or "health". This is another prime location for eating disorder development. Sometimes eating disorders are really sneaky too, taking on the appearance of someone who looks healthy in every way, but behind closed doors is completely obsessed with only eating foods they deem as healthy without leeway.

Let me be clear. I'm not talking about devouring these foods with reckless abandon just because we're not going to call them "bad". I'm talking about removing the shame and blame from eating them, and allowing yourself to truly enjoy them purposefully. Even scheduling them into your meals and snacks sometimes! It's human nature to want the things you can't have - even if it's self-imposed. Maybe decide that on Tuesday night you are going to have a brownie from that amazing bakery down the street and fit it into your plan. Having conscious indulgences planned throughout the week can help reduce unplanned overindulgences and cravings.

Diet Culture and Lent

Now what does all that have to do with Lent? Lent is the time people give up those so-called "bad" foods. Do you know of anyone that's given up apples for Lent? How about celery or broccoli? No. While certainly not the original intention, the things people now abstain from during Lent play directly into our mentally harmful and self-shaming diet culture. And I'm just not convinced that can help us connect better with Jesus and our faith.

Not only that, but here's what I've witnessed from people giving up their favorite indulgences for Lent: They don't generally have a plan for moderating that food after Lent. They've been thinking of nothing but that for 40 days, and come Easter Saturday they are eating ALL. THE. THINGS. (i.e. if you eat 40 days worth of chocolate in one day, giving it up because it's unhealthy is moot).

What to give up for Lent: Someone cutting up a paper that reads "Hatred" "Indifference" and "Envy"

What To Give Up For Lent

On the other hand, the purpose of Lent is, in fact, to connect with the suffering and sacrifice Jesus endured during the 40 days he spent fasting and praying in the desert. So this year, I challenge you to do a little soul searching, and truly think about what will help you best achieve that purpose, without giving up any food (outside of the traditionally observed fasting and abstention from meat). Here are a few ideas of what to give up for Lent to get you started:

  • Give up thinking about foods as "good" and "bad"
  • Abstain from your favorite social media platform
  • Give up smoking or vaping
  • Go the extra mile to be kinder to everyone, especially those you might not really like
  • Abstain from your weekly mani/pedi
  • Schedule time each night with your family to read a few verses from the Bible and discuss
  • Cut out screen time outside of work
  • Give up road rage by using stress management techniques
  • Wake up 10 minutes early to start every day with an extra prayer session
  • Practice self-forgiveness, and give up being critical of yourself and others

I believe these can absolutely help bring us closer to, and connect with our faith in a better, healthier, and more fulfilling way than giving up "bad" food. What do you think? What are you giving up for Lent this year? Tell me in the comments!

If you're looking for some healthier alternatives to some of your favorite treats, you might enjoy these recipes:

Pesto Herb Scalloped Potatoes

by Leave a Comment

No more boring, bland, obligatory potatoes at your next holiday meal! These Pesto Herb Scalloped Potatoes are creamy, cheesy, and flavorful, with a unique pesto kick most people don't expect in scalloped potatoes. They are delicious right alongside ham, lamb, fish, chicken, tofu, or whatever else you want to serve them with!

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

Baking dish of herb scalloped potatoes with a spoonful removed to see layers.

Scalloped potatoes are usually reserved for holiday meals, like Easter, Christmas, or Thanksgiving, mostly because they just take longer to prepare. While these healthy scalloped potatoes still take a while, we shortcut the time a little by pre-cooking the potatoes in the microwave for a bit so they're already soft before adding the BOMB pesto herb sauce and garlic crumble on top.

Precooking also helps prevent the potatoes from absorbing too much of the sauce while they bake. Try our other pesto recipes too, like Arugula Pistachio Pesto, and Sage Pepita Pesto!

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How are Pesto Scalloped Potatoes Heart Healthy?

We start with the potato. Potatoes are a good source of fiber, potassium, and vitamin C. And despite what trendy fad diets promote, potatoes are a healthy and budget friendly addition to your heart healthy diet (as long as you're not adding cheese, sour cream, bacon, butter, and the like)!

If you've been here for long, you know pesto is one of my favorite sauces! And my kids love it, too! And while it's not terribly unhealthy, it can often be high in sodium and saturated fat - two nutrients that aren't great for heart health in high amounts.

So, I use a few unconventional ingredients in my pesto. First, I use miso paste instead of cheese. For this recipe I used White Miso Paste, but you can use any you like. Miso paste does have sodium in it, so we use just a bit of it for some briny, umami, cheesy goodness. We keep other great ingredients in pesto, like basil, garlic, lemon juice, and pine nuts.

To make this saucy and creamy, I used an unsweetened cashew yogurt and omitted all the oil. That substitution helps make the entire dish lighter, while perfectly marrying the potatoes and pesto. I DO!

So overall, these dairy-free scalloped potatoes are high fiber, vitamin C and vitamin K, and heart protective monounsaturated fats. They are also a good source of iron and potassium!

Ingredients

Here's what you'll need to make Pesto Herb Scalloped Potatoes:

Ingredients for pesto scalloped potatoes.
  • Gold potatoes
  • Unsweetened cashew yogurt
  • Fresh basil
  • Miso paste
  • Pine nuts
  • Garlic
  • Lemon juice
  • Olive oil
  • All purpose flour
  • Vegetable stock
  • Breadcrumbs
  • Garlic powder
  • Dried parsley
  • Salt

See recipe card for quantities.

Instructions

This recipe does include a few more steps than many of the recipes here, but they're relatively simple. Here's how to make these non dairy scalloped potatoes!

Peeled potatoes in a bowl.

Peel the potatoes.

Peeled potatoes, sliced very thin using a mandolin.

Use a mandolin slicer to slice the potatoes very thin.

Sliced potatoes in a bowl, covered with water.

Put the potato slices in a large bowl and cover with water. Microwave for about 15 minutes, checking them every 5 minutes.

Microwaved sliced potatoes, drained, in a colander.

Drain and rinse the potatoes.

Pre-cooked, sliced potatoes in a baking dish.

Empty the potatoes into a baking dish that has been sprayed with nonstick spray and set aside for now.

Pesto sauce ingredients in the food processor.

Make the pesto sauce by combining the ingredients in a food processor.

Completely blended pesto sauce, in a food processor.

Process on high until the mixture is smooth.

Oil in a pan.

Heat the oil in a small pot.

Flour sprinkled into a pan with heated oil.

Add the flour.

Oil and flour being whisked together in a pot.

Whisk the oil and flour together.

Finished roux in a pot.

Continue cooking and whisking constantly for about a minute.

Pesto sauce added to, and whisked into, the roux.

Pour in the pesto sauce, and whisk to combine. Bring to a simmer for a few minutes.

Pesto sauce poured over the potatoes in a baking dish.

Pour the pesto sauce over the potatoes.

Small bowl with the ingredients for the herb topping.

Combine all the ingredients for the garlic herb topping, and mix with a fork until the mixture resembles coarse sand.

Breadcrumb topping sprinkled over the top of the pesto scalloped potatoes.

Sprinkle the topping over the potatoes.

Baked pesto scalloped potatoes.

Bake until bubbly and crispy, and potatoes are very soft.

Hint: pesto sauce can be as smooth or as chunky as you like, but in this recipe, a smooth sauce works best.

Substitutions

Can't find cashew yogurt? Or looking for nut free or gluten free scalloped potato options? Try these:

  • Yogurt - instead of cashew yogurt, try soy yogurt, almond milk yogurt, or nonfat dairy yogurt - just make sure it's unsweetened no matter what you pick
  • Nut free - use sunflower seeds instead of pine nuts, or simply omit the pine nuts
  • Gluten free - make this gluten free by using 1.5 teaspoon cornstarch instead of flour. During the roux-making step, omit the oil and heat the vegetable stock over medium heat to a simmer Then add the cornstarch, and simmer until thickened. Proceed with the recipe as written from there. Also, be sure to use gluten free breadcrumbs.

Equipment

While you can definitely make this recipe without special equipment, I do recommend one thing that you might not have. A mandolin slicer is so helpful in getting the potatoes sliced thinly. If you're a superstar with your knife skills, have at it! Or even if you're not, thicker slices are ok, but they will take longer to cook. I have this handy dandy All in One Chopper, Slicer, and Grater*, and I use it all the time, including for this recipe!

Otherwise, I recommend a vegetable peeler*, a food processor*, and maybe a kitchen scale* to weigh the potatoes.

I'm using an eleven inch casserole dish from Martha Stewart* for this recipe. Any similarly sized casserole dish will work though.

*Affiliate links

Storage

Cool Pesto Herb Scalloped Potatoes completely, and store leftovers covered, in the refrigerator for up to 5 days. You can reheat in the microwave.

This is not recommended for the freezer.

Top tip

A mandolin slicer will ensure uniform and paper thin slices of potato! Otherwise, you may need to cook your dish much longer.

Spoonful of herb scalloped potatoes being held up, with the baking dish of potatoes in the background.

FAQ

What kind of potato is best for scalloped potatoes?

I like Yukon Gold potatoes for scalloped potatoes. They are starchy enough to help thicken the sauce a bit, but waxy enough to hold their shape. Perfect combo!

Russets tend to break down a bit more, but make the sauce even thicker. Something like a purple/blue potato may also work, since they tend to be starchier. Red potatoes are not ideal since they are quite waxy and don't soften up quite as much.

Do I have to precook the potatoes in the microwave?

Technically, no. We do this to cut down on the baking time, as well as help the dish be less starchy. However, if you don't want to do this step, you can simply bake the complete dish for about 1 ½ hours to 1 hour 45 minutes. You'll probably want to cover it for the first half of that time so the breadcrumb topping doesn't burn.

Looking for other healthy potato recipes? Try these:

Pairing

These are my favorite dishes to serve with healthy scalloped potatoes:

Want to say thank you?

📖 Recipe

Spoonful of herb scalloped potatoes being held up, with the baking dish of potatoes in the background.

Pesto Herb Scalloped Potatoes

Laura Yautz
No more boring, bland potatoes at your next holiday meal! Pesto Scalloped Potatoes have a secret ingredient (spoiler alert: it's yogurt!) that makes them creamy, cheesy, and healthy, too!
5 from 1 vote
Print Recipe Pin Recipe Save Recipe
Prep Time 35 minutes
Cook Time 40 minutes
Total Time 1 hour 15 minutes
Course Side Dish
Cuisine American
Servings 8
Calories 235 kcal

Equipment

Ingredients
  

  • 2 ¼ lbs Yukon Gold Potatoes

Pesto Yogurt Sauce

  • 1 ½ cups Forager Project Unsweetened Plain Cashewmilk Yogurt
  • 4 oz Fresh Basil by weight
  • ¼ cup Toasted Pine Nuts
  • Juice of ½ lemon
  • 2 tablespoon Miso Paste
  • 2 Garlic Cloves
  • 1 tablespoon Olive Oil
  • 1 tablespoon Flour
  • ½ cup Homemade Vegetable Stock or no/low sodium vegetable broth

For the Herb Topping

  • ½ cup Breadcrumbs
  • 2 tablespoon Olive Oil
  • 2 teaspoon Garlic Powder
  • 2 teaspoon Dried Parsley
  • ¼ teaspoon Salt

Instructions
 

  • Preheat oven to 350 degrees F. Spray a small baking dish (about 7 in x 10 in or similar size) with cooking spray.
  • Peel the potatoes, and slice them very thin, using a mandolin slicer. Thicker slices will take longer to cook.
  • Put the potato slices in a large bowl, and cover with water.
  • Microwave the potatoes for about 15 minutes total, stopping to stir them and check their softness.
  • When the potatoes are soft and "floppy" remove them from the microwave (carefully, with pot holders!), and drain and rinse them.
  • Dump the potatoes into the baking dish, and arrange them as level as possible. Set aside.
  • Make the pesto yogurt sauce: combine the cashew milk yogurt, basil, pine nuts, lemon juice, miso and garlic cloves, in a food processor or blender, and process on high until smooth. Set aside for a minute.
  • Make a roux - heat the oil in a large skillet. When warm, add the flour and whisk constantly for about a minute to cook the flour.
  • Add the vegetable stock, and whisk to combine. Bring to a simmer for a few minutes to thicken.
  • Pour the yogurt pesto into the thickened broth, and whisk to combine.
  • Simmer for a few more minutes, whisking periodically. Turn off the heat.
  • Pour the sauce over the potatoes, making sure all the pieces are submerged.
  • Now make the herb topping by combining breadcrumbs, garlic powder, parsley, and salt in a small bowl. Mix with a fork until the mixture resembles coarse sand.
  • Sprinkle the mixture over the potatoes.
  • Bake, uncovered, for about 30-45 minutes, until the potatoes are soft when a fork is inserted.
  • Best served immediately.

Nutrition

Calories: 235kcal (12%)Carbohydrates: 32g (11%)Protein: 5.7g (11%)Fat: 10.3g (16%)Saturated Fat: 2g (13%)Polyunsaturated Fat: 2gMonounsaturated Fat: 5gTrans Fat: 0gCholesterol: 0mgSodium: 223mg (10%)Potassium: 617mg (18%)Fiber: 3.5g (15%)Sugar: 2.3g (3%)Vitamin A: 124.7IU (2%)Vitamin C: 26mg (32%)Vitamin K: 62µg (59%)Calcium: 47mg (5%)Iron: 1.9mg (11%)Magnesium: 19mg (5%)

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

Keyword healthy scalloped potatoes, pesto, potatoes
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.

  • When using a mandolin slicer, always use the hand/finger guard to avoid cuts
  • 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.

Mediterranean Stuffed Sweet Potatoes with Tahini Sauce and Cucumber Salad

by 1 Comment

The Mediterranean diet is ranked high year after year as a delicious, easy-to-follow, and incredibly healthy eating plan. It's hallmarked by lots of fruits and vegetables, legumes, whole grains, nuts, seeds, healthy oils, and seafood. People following a Mediterranean-type eating plan are more likely to consume enough fiber, heart-healthy fats, and important vitamins and minerals most Americans miss, like potassium and magnesium, and less sodium, saturated fat, and cholesterol. Mediterranean Stuffed Sweet Potatoes help you align your meal with the Mediterranean diet for a well-rounded and delicious experience!

The stuffing for these sweet potatoes borrow tons of flavor from tabbouleh, which is an Eastern Mediterranean salad, usually comprised of bulgur wheat, and finely chopped parsley, tomatoes, mint, and onion, dressed simply with olive oil and lemon juice. Many variations exist, and it was the inspiration for this stuffing! Instead of bulgur, I use riced cauliflower. This adds important cruciferous vegetables, while keeping calories a little lower. The sweet potato it taking the place of the bulgur's starch. I also added some spinach chopped up with the parsley and mint for a little extra nutrition.

Don't be deceived by all that nutrition, though! These babies are delicious! They are perfect for guests, or a simple weeknight meal. They are easy to make ahead and assemble when you're ready. And, since you can make them ahead, they are a perfectly packable lunch for work! They are awesome warm or cold, so no matter how you eat them, they're sure to be a hit! The creamy sweetness of the sweet potato plays amazingly with the tangy herbyness of the filling. The cucumber salad has a delightful crunch and the tahini dressing is creamy and nutty and perfectly complementary. A must-make!

Mediterranean Stuffed Sweet Potatoes Pinterest graphic

How to Make Mediterranean Stuffed Sweet Potatoes

Don't be scared by the ingredient list. This recipe is easy. The thing that takes the longest is baking the sweet potatoes, and that is totally hands-off. I recommend medium sized sweet potatoes. Big ones are fine, if that's what you like. They'll just take longer to cook, that's all. Medium sized sweet potatoes should take about an hour in a 425 degree oven to become soft and caramely.

You can cook the sweet potatoes in the microwave, too! I cook them that way when I'm in a rush and don't have an hour to devote to them. Just scrub them clean, poke holes with a fork all around them, and pop them in the microwave on high for about 10 - 20 minutes. Check them every so often to make sure they're not overcooking. That's the one potential issue with cooking sweet potatoes in the microwave. They can overcook quickly, and then they'll become shriveled and hard. They will take much longer to over bake in the oven, affording you some leeway when you're multitasking.

While the sweet potatoes are cooking, make the stuffing. I use riced cauliflower that I found at Trader Joe's. If you can't find that where you are, take a head of cauliflower and cut it into pieces, and toss it in your food processor. Pulse it until it resembles rice. You won't need the entire head, so even if you have a veggie tray with some florets on it, that will work!

First, saute the onions and garlic. You'll start layering in the rest of the ingredients, and sauteing each until they're soft: bell peppers, carrots, cauliflower rice, chickpeas. At this point, turn off the heat. You'll be adding the greens and lemon juice next, and you don't really want to cook them. The stuffing is done.

Next, make the Tahini Sauce by whisking all the ingredients together in a bowl. Done. Easy!

Finally, make the Cucumber Salad. Same instructions! Toss all the ingredients together in a large bowl, and you're done. See? I told you this recipe was easy!

Now assembly! With a sharp knife, cut through the sweet potatoes about halfway. If you cut them all the way through, you won't be able to stuff them - which is totally fine if it happens! Just pile everything on top! Mash the inside of the potatoes a little, and create a little indentation where you can spoon the filling into. About ¼ - ½ cup should fit in there. Add more if you like! It's fine for it to overflow! Drizzle with the Tahini Sauce, and pile the Cucumber Salad on top. A mountain of Mediterranean goodness!

Stuffed sweet potatoes, topped with cucumber salad, and drizzled with tahini sauce, ready to serve.
Serving suggestion

Heart Health Benefits of Sweet Potatoes

Man, are these things packed full of good stuff! Check out the nutrition facts below for more!

I use sweet potatoes a lot here at Being Nutritious. Why? Because it's one of the highest potassium foods out there, and it's readily available at almost all grocery stores year round. Not to mention it's budget friendly!

They're also incredibly tasty, and can be used in both sweet and savory dishes. Most people like them, too!

Besides being high in potassium and fiber, sweet potatoes are exceptionally high in vitamin A. Specifically, they are high in a previtamin A carotenoid called beta-carotene. Beta-carotene is an antioxidant, and is responsible for the color of sweet potatoes (and carrots and pumpkins). Diets rich in beta-carotene have been linked to lower overall rates of cardiovascular disease and stroke (1), and coronary heart disease (2). Just one sweet potato has close to 400% of your daily value! Woot!

Stuffed sweet potato cut open to eat

If you try Mediterranean Stuffed Sweet Potatoes, let me know in the comments!

📖 Recipe

Single stuffed sweet potato on a blue plate, before cutting it apart to eat.

Mediterranean Stuffed Sweet Potatoes with Tahini Sauce and Cucumber Salad

Laura Yautz
With flavors borrowed from the Eastern Mediterranean salad, tabbouleh, these stuffed sweet potatoes are perfect for guests, or a simple weeknight meal. They are easy to make ahead and assemble when you're ready. And they're excellently packable lunches for work! They are awesome warm or cold, so no matter how you eat them, they're sure to be a hit!
5 from 1 vote
Print Recipe Pin Recipe Save Recipe
Prep Time 15 minutes
Cook Time 10 minutes
Sweet Potato Bake Time 1 hour
Total Time 1 hour
Course Main Course
Cuisine American, Mediterranean
Servings 6
Calories 359 kcal

Ingredients
  

  • 6 Medium Sweet Potatoes

For the Filling

  • 2 tablespoon Olive Oil
  • ¼ Red Onion chopped
  • 1 Clove of Garlic minced
  • ½ Red Bell Pepper chopped
  • ½ Carrot shredded or chopped
  • 1 ½ cups Riced Cauliflower (or finely minced cauliflower)
  • 1 ½ cups Chickpeas (or 1 can, drained and rinsed)
  • ¾ cup Parsley minced
  • ½ cup Spinach minced
  • 2 tablespoon Fresh Mint minced
  • Juice of ½ Lemon
  • Salt and Pepper to taste

For the Tahini Sauce

  • ¼ cup Tahini
  • ¼ cup Water
  • Juice of ½ Lemon
  • 1 Clove of Garlic minced
  • 1 teaspoon cumin
  • Pinch of Cayenne Pepper to taste
  • Salt to taste

For Cucumber Salad Topping

  • 1 Seedless cucumber quartered lengthwise, and chopped
  • 1 Large Tomato chopped
  • 2 tablespoon minced Red Onion
  • Juice of ½ Lemon
  • 2 teaspoon dried Dill
  • Salt to taste

Instructions
 

  • Preheat oven to 425 degrees F.
  • Scrub the sweet potatoes with a brush and remove and extraneous roots. Place on a baking sheet, and pierce each one a few times with a fork or knife.
  • Bake for about 60 minutes, until very soft.

While potatoes bake, make the filling:

  • Heat oil in a large skillet. Add onion and garlic, and saute over medium-low heat until soft.
  • Add peppers, and continue sauteing until they are soft. If you have chopped the carrots, add them with the peppers.
  • Once the peppers are soft, add the riced cauliflower, carrots (if shredded), and chickpeas. Continue sauteing for a few minutes, until the cauliflower softens. Turn off the heat.
  • Add the minced parsley, spinach, mint, and lemon juice to the skillet, and stir to combine. Taste, and add salt and pepper if needed.

To make the sauce:

  • Combine all ingredients for the Tahini Sauce in a bowl and whisk to combine. Taste and add salt, pepper, or more cayenne if needed.

To make the Cucumber Salad:

  • Combine all ingredients for the Cucumber Salad in a large bowl, and toss to combine. Add salt and pepper only if needed.

To assemble:

  • Cut each sweet potato along the top lengthwise, cutting about ½ of the way down through, and most of the way across. Delicately pull the two sides apart a little.
  • Using a fork, mash some of the sweet potato flesh, and hollow out a little bowl to put filling in.
  • Spoon about ¼ cup (or however much you like!) of the filling into each sweet potato. You may have extra filling.
  • Drizzle with Tahini Sauce, and top with Cucumber Salad.
  • Devour!

Nutrition

Calories: 359kcal (18%)Carbohydrates: 47.6g (16%)Protein: 9.2g (18%)Fat: 11.6g (18%)Saturated Fat: 1.6g (10%)Polyunsaturated Fat: 3.4gMonounsaturated Fat: 5.7gSodium: 104.7mg (5%)Potassium: 931.4mg (27%)Fiber: 9.8g (41%)Sugar: 10.4g (12%)Vitamin A: 5695.2IU (114%)Vitamin C: 55.5mg (67%)Calcium: 110.9mg (11%)Iron: 3.9mg (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 chickpeas, make ahead meals, Sweet Potatoes, tahini dressing
Tried this recipe?Let us know how it was!

Cherry Truffles

by Leave a Comment

No one will ever guess - or even care - that these Cherry Truffles are ultra healthy. They are ooey-gooey chocolaty, sticky-sweet divinity, with a gushing cherry in the middle. Who doesn't love that?! They remind me a bit of a cordial cherry, but softer, with a more balanced sweetness. Chocolate and cherry are a classic combo! Plus, they're easily customized!

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

Homemade cherry truffles covered with shredded coconut, stacked on a small dish. Additional dishes with truffles covered with cocoa powder and ground almonds in the background, as well as 2 cups of coffee.

While cherry truffles may be perfection at Valentine's Day, they're so fun to have virtually any time! And since we use frozen cherries, you don't have to wait for cherry season.

Dates and cocoa powder combine for super simple date truffles, so you will also want to try them in our no bake Peppermint Hot Cocoa Cookies! Kids and adults alike love them!

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Heart health benefits of cherry truffles

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. These chocolate cherry truffles are a great way to eat them!

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, like these cherry chocolate truffles, 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 far more nutrition when they are ground.

Ingredients

Only a handful of ingredients are needed for our cherry chocolate truffles.

Cherry truffle ingredients.
  • Dried dates
  • Cashews
  • Cocoa powder
  • Frozen cherrie
  • Ground chia seeds
  • Vanilla extract
  • Water

See recipe card for quantities.

Instructions

The steps for making these date truffles are simple, but you will need a few specific items for success.

Whole ingredients for cherry truffles in a food processor.

Combine all the truffle ingredients, except the water and cherries, in a food processor.

Ground up truffle ingredients.

Process on high until all the ingredients are fully ground, and resemble coarse sand.

A ball of truffle dough formed in the food processor.

While the processor is running, drizzle water, 1 tablespoon at a time, into the mix, until it comes together in a thick, sticky dough.

One tablespoon of dough, formed into a bowl shape.

Wearing plastic food prep gloves, measure out a heaping tablespoon of dough and form it into a bowl shape.

Frozen cherry placed in the middle of the bowl shaped dough.

Place a frozen cherry in the middle of the bowl shaped dough.

Truffle dough molded around the frozen cherry, with edges sealed to prevent the juices from leaking out.

Carefully form the dough around the cherry, sealing all opening to prevent the juices from leaking out, and roll it into a ball.

Cherry truffle rolled in cocoa powder.

Roll the cherry truffle in cocoa powder...

Cherry truffle rolled in shredded coconut.

Or shredded coconut...

Cherry truffle rolled in ground almonds.

Or ground almonds! Or anything else you'd like to coat them with!

Plate of completed cherry truffles.

Repeat until you've used up all the truffle dough.

Hint: you will want to leave the cherries frozen until it's time to use them. Otherwise you will have a juicy, soggy mess trying to seal them inside the date dough.

Substitutions

While you definitely don't want to substitute anything for the dates or cocoa, other ingredients are more flexible if needed.

  • Chia - instead of chia seeds, you can use ground flax the same way
  • Cherries - use another small frozen fruit, like blueberries or raspberries
  • Nuts - use another nut of your choices - walnuts are great - or use sunflower seeds to make it nut free

Equipment

There are a few items that are very important for the success of these chocolate cherry truffles.

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!

Storage

Store the cherry truffles in the refrigerator for 2 or 3 days. If you don't want to eat them cold, you can pull them out and warm them on the counter for an hour before you want to have them.

You should not try to freeze these.

Top tip

Use food prep gloves or exam gloves to make these truffles! I promise they are worth purchasing for this.

Homemade cherry truffles covered with cocoa powder, stacked on a small dish.

FAQ

Can I freeze cherry truffles?

Freezing these cherry truffles is not recommended.

Can I use other fruit besides cherries?

Yes, as long as it is small enough to fit inside the truffle. Blueberries, raspberries, or blackberries would all be great!

Looking for other dessert 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 these easy cherry truffles:

Want to say thank you?

📖 Recipe

Homemade cherry truffles covered with shredded coconut, stacked on a small dish. Additional dishes with truffles covered with cocoa powder and ground almonds in the background, as well as 2 cups of coffee.

Cherry Truffles

Laura Yautz
These little treats are so decadent and yet so healthy. They're perfect for Valentine's Day or absolutely any time! Chocolaty, creamy, nutty, with a little pop of cherry inside. What's not to love!
5 from 1 vote
Print Recipe Pin Recipe Save Recipe
Prep Time 25 minutes
Total Time 25 minutes
Course Dessert
Cuisine American
Servings 14
Calories 91 kcal

Equipment

Ingredients
  

  • 1 ⅔ cup pitted dried Dates
  • ½ cup Raw Cashews (or Sunflower Seeds to make nut free)
  • 5 tablespoon Unsweetened Cocoa Powder
  • ¼ cup ground Chia Seeds
  • 1 teaspoon Vanilla Extract (or Almond extract)
  • 2-3 tablespoon Water, as needed
  • 14 Frozen Cherries
  • For finishing: Cocoa powder, shredded coconut, ground almonds, etc.

Instructions
 

  • Add the first 5 ingredients to a food processor, and process on high until well blended, scraping down sides as needed. The mixture should resemble coarse sand.
  • Add water, a tablespoon at a time, to the running 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 frozen cherry in the dough "bowl", and form the dough around it to make a sphere. Smooth out the sphere so no liquid can leak out.
  • Roll the truffle in cocoa powder, shredded coconut, ground almonds, or anything else you desire.
  • Repeat with remaining mixture.

Nutrition

Serving: 1truffleCalories: 91kcal (5%)Carbohydrates: 17g (6%)Protein: 2.1g (4%)Fat: 3g (5%)Saturated Fat: 0.6g (4%)Polyunsaturated Fat: 0.8gMonounsaturated Fat: 1.2gSodium: 1.3mgPotassium: 185.6mg (5%)Fiber: 3g (13%)Sugar: 11.8g (13%)Vitamin A: 0.3IUVitamin C: 0.6mg (1%)Vitamin K: 2.3µg (2%)Calcium: 23.1mg (2%)Iron: 1mg (6%)Magnesium: 40mg (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 dates, Healthy dessert, truffles
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.

What Does Fiber Do For Your Heart?

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You've heard that fiber is good for you, but what does it actually do? And what specifically does fiber do for your heart?

What is fiber?

When we talk about fiber in our food, we mean dietary fiber. Dietary fiber is a naturally occurring carbohydrate in plants that, while vital to our health, we are mostly unable to digest. Resistant starch, pectin, lignans, and cellulose are just a few types of dietary fiber.

Infographic with text: Whole plant foods are the only foods that naturally have fiber - and 97% of Americans don't get enough!

Fiber, Constipation, and Heart Disease

Most people know about fiber's ability to keep us regular. But it's an important one! Constipation is a leading cause of hospitalization, and a potential contributor to many other GI issues. And more recently, constipation has been linked with cardiovascular disease. People who move their bowels less than once every three days have a significantly higher risk of dying from cardiovascular disease; especially stroke. The likeliest explanation for this link is that straining too hard can raise blood pressure, and trigger events like congestive heart failure, arrhythmias, acute coronary disease, and aortic dissection (1). Other explanations include changes in gut bacteria, and using medications that may increase the risk of both constipation and heart disease at the same time.

No matter the link, consistently consuming enough fiber goes a long way to keep everything running smoothly and coming out on time! It does that by absorbing water in your intestinal tract, and forming a softer, bulkier, and easier-to-pass stool.

Fiber and Cholesterol

There is a certain kind of fiber, called soluble fiber. Soluble fiber dissolves in water, and forms a kind of gel in the digestive tract. It seems to have an affinity for cholesterol; specifically LDL (the "bad" cholesterol). In the digestive tract it traps excess cholesterol and eliminates it from the body (2, 3, 4, 5, 9). Soluble fiber also helps lower blood sugar levels the same way - useful for both diabetes and heart disease management!

Dry beans, oats, barley, strawberries, apples, and potatoes are just a few foods high in soluble fiber.

Fiber and Blood Pressure

While fiber was initially researched for its cholesterol lowering properties, it was also found to potentially have blood pressure lowering effects. In particular, beta-glucan, which is a fiber found in oats and barley, seems to have a profound effect on both systolic (the top number) and diastolic (the bottom number) readings (6, 7, 8).

While more studies need to be done in this area to determine the mechanism whereby beta-glucan may lower blood pressure, there are certainly no unwanted side effects that may occur by including more oats and/or barley in the diet.

Fiber and Gut Health

Another, more recently discovered benefit to fiber, is that it provides food for the good bacteria in our guts. While we can't digest these so-called prebiotics, those beneficial bugs can, which in turn helps keep us healthy! Chronically consuming too little fiber can greatly diminish or eliminate, sometimes irreversibly, some beneficial bacteria species (10).

Moreover, other types of bacteria are present in the gut that feed off of less healthy things, like highly refined and processed foods, tend to produce compounds that cause inflammation in the body that can lead to heart disease and other chronic diseases. This is a newly emerging area (and the topic for another article!), so stay tuned for much more!

Small baskets of figs and strawberries for sale

How Much Fiber Should I Eat?

According to the Institute of Medicine, women under 50 should consume at least 25 grams a day, and men under 50 should consume at least 38 grams a day. Women over 50 should consume at least 21 grams a day, and men over 50 should consume at least 30 grams a day. There is no upper limit (an amount above which has been found unsafe) for fiber. So fiber away!

What Are the Signs of Inadequate Fiber Intake?

Fiber is not considered an "essential nutrient" because there aren't clinical signs of deficiency with below optimal intake, like there are with vitamins and minerals. However, as we talked about above, chronically low fiber intake can lead to constipation, as well as potentially leading to heart disease and other inflammatory conditions over time (11).

How Can I Eat More Fiber?

It's important to increase fiber slowly, and as you increase the amount of fiber you eat, increase the amount of water you drink. Remember that fiber tends to absorb water, and staying properly hydrated is important for heart health, and overall health. Increasing fiber too quickly can lead to bloating and gas.

Fiber is naturally occurring only in plants, so making fruits, vegetables, whole grains, nuts, and seeds more of a priority can help you reach your fiber recommendations. Here are some additional tips to increase fiber intake:

  • Eat fruit for dessert most days.
  • Switch from white bread to 100% whole grain bread.
  • Fill at least half of every plate with produce - mostly vegetables.
  • Use dips made from fruits/vegetables, like hummus, guacamole, and salsa.
  • Add nuts and seeds to cereal, oatmeal, and salads.
  • Use brown rice instead of white.
  • Use lentils or beans in pasta sauce instead of ground beef.
  • Add mashed bananas, pumpkin purée, ground flax, or chia seeds to (some) baked goods instead of eggs. 
  • Top frozen pizzas with additional sliced or chopped veggies.
  • Make at least one day a week "meatless" and include vegetable proteins like dry beans/peas, lentils, nuts/seeds, etc.
  • Eat whole pieces of fruit instead of drinking fruit juice.
  • Try whole grain pasta instead of white pasta.
  • Make a big vegetable or fruit salad at the beginning of the week, and eat from it all week to cut down on prep time.
Different colored bell peppers on a cutting board.

What About Fiber Supplements?

I don't usually recommend fiber supplements. There are many different kinds of fiber, so it's important to include a variety of fiber sources from lots of different plants. Fiber supplements usually have only one or two types. Plus, foods that are high in fiber have many other nutrients and benefits that a fiber supplement doesn't have. A small number of people may benefit from a fiber supplement. If you're not sure if you're one of them, be sure to ask your doctor or dietitian!

Coconut Rice with Black Beans

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Regular old rice and beans are getting a makeover today! Coconut Rice with Black Beans takes a page from risotto's playbook, and cooks up in a dreamy creamy sauce highlighted with notes of tropical coconut. A mashed banana adds a bit of sweet to the island paradise vibe without being cloying.

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Three small bowls of rice and beans, garnished with mint. Wooden spoons in the bowls.

While it can be a main dish all on its own, coconut rice and black beans is amazing alongside baked tofu or mild white fish with mango salsa. A match made in heaven!

Try this dish with Jerk Tofu with Caramelized Pineapple, or Lemon Pepper Tofu.

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Heart Health Benefits of Coconut Rice with Black Beans

This recipe is a heart friendly combination of ingredients that includes low fat plant protein, fiber, minerals, antioxidants, and phytonutrients. Recipes like this may help lower cholesterol, reduce inflammation and oxidative stress, moderate blood sugars, and improve blood pressure control.

Macronutrients

Our coconut rice and beans dish is right around 200 calories per serving, so it pairs perfectly with lighter entrees, like a mild white fish, or baked tofu. Pairing black beans with the rice makes for a complementary plant based amino acid profile. And while studies now show it's not necessary to pair amino acids in a single meal (1, 2), rice and beans remain an iconic pairing.

Using coconut milk beverage in a carton allows us to create a rich coconut flavor without overdoing saturated fat. In fact, the recipe is considered overall low fat, in addition to being low in saturated fat. Saturated fat is a known contributor to heart disease risk for many people. Wandering more about coconut and heart health? Check out the Healthy Heart Pro Tip below for a run down.

Our combination of brown rice, black beans, and banana for sweetness makes the dish high in fiber, too! Most people don't come close to eating enough fiber, and it's one of the most important things you can do for your heart health.

Micronutrients and Bioactive Components

Bioactive compounds are substances that have effects within the body that promote good health. Here are some of the most abundant bioactive compounds in Coconut Rice with Black Beans:

  • Soluble fiber - (in black beans and bananas) a type of fiber that dissolves in water and can help lower cholesterol and blood sugar (3);
  • Insoluble fiber - (in black beans and brown rice) type of fiber that does not dissolve in water, and helps add bulk to the stool, reducing constipation risk (3);
  • Resistant starch - (in black beans) - portion of starch that is not digested in the small intestine, and is instead fermented by microorganisms in the colon, creating short chain fatty acids that may be associated with improved gut health, glucose control, lower cholesterol, and decreased risk of colon cancer (4);
  • Anthocyanins - (in black beans) a purple/blue pigment in some fruits and vegetables that can reduce inflammation and cardiovascular risk (5);
  • Potassium and magnesium - (in black beans, brown rice, and bananas) minerals that support healthy blood pressure and heart rhythm;
  • Folate - (in black beans) known for its role in preventing neural tube defects, and proper heart development in utero, it also helps lower homocysteine levels and improves endothelial function (6);
  • Gamma-Oryzanol - (in brown rice) a compound mixture of ferulic acid esters and phytosterols, concentrated in the rice bran with antioxidant, anti inflammatory, and cholesterol and triglyceride lowering abilities (7);
  • Carotenoids - (in bananas) vitamin A derivatives, like lutein, that can help reduce oxidative damage to lipoproteins and help improve HDL particles, as well as inhibiting both LDL deposits and atherosclerotic plaque progression (8);
  • Catechins and Dopamine - (in bananas) compounds with antioxidant and anti inflammatory properties that can help reduce LDL oxidation (9); and
  • Vitamin B6 - (in bananas) a water soluble vitamin that, among many other functions, plays an important role in maintaining normal homocysteine levels (10).

Ingredients

Here is what you'll need for this recipe, along with some applicable substitutions and notes.

Ingredients for coconut rice with black beans.
  • Unsweetened coconut milk beverage - the kind that comes in a carton in the refrigerated section to keep it low in saturated fat
  • Brown rice - I use long grain brown rice that cooks in about 30 minutes
  • Black beans - get a no added salt variety if you can, and drain and rinse well
  • Banana

See recipe card for quantities.

Instructions

As simple as making rice! Here's how:

Pot with coconut milk beverage and water combined.
  1. Step 1: Combine the coconut milk beverage and water in a medium sized pot that has a lid.
Dry rice added to simmering liquid in a pot.
  1. Step 2: Bring the liquid to a boil and add the brown rice. Cover, reduce heat to low, and simmer until almost done.
Mashed banana on a plate.
  1. Step 3: Mash the banana.
Black beans and mashed banana added to the pot of almost cooked rice.
  1. Step 4: Add the mashed banana and black beans to the almost cooked rice.
Almost cooked rice with beans and banana stirred in.
  1. Step 5: Stir, cover, and continue to simmer until the rice is done.
Cooked coconut rice with black beans, in a pot.
  1. Step 6: Remove from the heat and allow to rest, covered, for about 5 more minutes.

Hint: Allowing the pot to rest with the lid on after cooking allows the liquid to finish absorbing into the rice properly.

Variations

Try these delicious variations on this beans and rice dish!

  • Creamier - use 2 ½ cups of the coconut beverage and no water to cook the rice
  • Boozy - add a few tablespoons of rum or a teaspoon of rum extract to the cooking liquid
  • Piña Colada rice and beans - use ½ cup crushed pineapple instead of the banana, and add the rum or extract as above. YUM!

Equipment

For this recipe you'll need some basic kitchen tools, like measuring cups and spoons, a liquid measuring cup, and a medium sized pot with a lid.

Small bowl of rice and beans, garnished with mint.

Storage

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

This recipe can also be frozen for up to 6 months. You may need to add a little more liquid to it after thawing to recreate the creamy sauce.

Healthy heart pro tip

Despite controversy, coconut is not considered a heart healthy fat. It contains 82% saturated fat, which is far more than other high saturated fat sources, like butter, lard, or beef tallow. Proponents of coconut maintain that the saturated fat content is mainly lauric acid, and that it raises HDL (so called "good" cholesterol) along with LDL (so called "bad" cholesterol), and that the net effect is good. And while lauric acid does raise both HDL and LDL, doubt has recently been cast regarding how cardioprotective HDL really is. And we know high LDL is a risk factor for heart events.

In addition, carefully controlled trials have compared diets with fat made up of primarily coconut, butter, beef fat, safflower oil, olive oil, and others. These found that, while butter raised LDL the most, coconut oil and beef fat also raised LDL significantly. Vegetable oils high in monounsaturated or polyunsaturated fats prove cardioprotective, reducing LDL cholesterol and overall cardiovascular risk, especially when they are used in place of saturated fat sources.

Bottom line: Over and over again, studies show that reducing overall saturated fat intake (to less than 6% of total calories if you are at risk), and replacing high saturated fat foods with mono- or polyunsaturated fat sources can lower LDL cholesterol, improve atherosclerotic conditions, and overall protect your heart.

This dish helps you achieve that. For someone on a 2000 calorie diet, 6% of total calories works out to less than 13 grams of saturated fat per day. Our recipe has just 1.2 grams of saturated fat per ¾ cup serving. This allows you that delicious coconut flavor and indulgent feeling without putting your heart at risk!

Read more about Dietary Fats and Cardiovascular Disease here.

FAQ

Is rice and black beans a healthy meal?

Not only is ubiquitous rice and beans healthy (especially when you use brown rice like we did!), but it's also ultra budget friendly! You get fiber, protein, and a huge variety of nutrition like iron, folate, and magnesium.

Are canned beans still healthy?

Yes! Canned beans can be high in sodium, but otherwise they are high in protein and fiber, and a budget friendly option for meals. Draining and rinsing canned beans can also remove more than 40% of the sodium! I always recommend a quick rinse before using in recipes for this reason.

Looking for other recipes like this? Try these:

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These are my favorite dishes to serve with Coconut Rice with Black Beans:

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Small bowl of rice and beans, garnished with mint.

Coconut Rice with Black Beans

Laura Yautz
Traditional rice and beans are given a tropical treatment of coconut and banana that goes perfect with baked tofu or mild white fish and mango salsa.
No ratings yet
Print Recipe Pin Recipe Save Recipe
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Course Side Dish
Cuisine American, Caribbean
Servings 6
Calories 198 kcal

Equipment

Ingredients
  

  • 1 ½ cup Unsweetened Coconut Beverage
  • 1 cup Water
  • 1 cup Long Grain Brown Rice
  • 1 Banana mashed
  • 1 can No Added Salt Black Beans drained and rinsed

Instructions
 

  • Combine coconut beverage and water in a pot, and bring to a boil.
  • Add the rice, then reduce heat to low, put the lid on, and simmer until most of the liquid is absorbed; about 20-25 minutes.
  • Add mashed banana and black beans, stir, and continue to simmer until rice is tender, and mixture is creamy.
  • Remove from the heat and allow to rest with the lid on for about 5 minutes.
  • Garnish with mint, if desired.

Notes

Note: If you have a different kind of rice, note the cooking time of your variety. It may need to simmer more or less than these instructions.

Nutrition

Serving: 0.75cupCalories: 198kcal (10%)Carbohydrates: 39g (13%)Protein: 6g (12%)Fat: 2.3g (4%)Saturated Fat: 1.2g (8%)Polyunsaturated Fat: 0.4gMonounsaturated Fat: 0.4gSodium: 3.5mgPotassium: 304mg (9%)Fiber: 5.3g (22%)Sugar: 3.7g (4%)Vitamin A: 118IU (2%)Vitamin C: 2.5mg (3%)Vitamin K: 1.7µg (2%)Calcium: 48mg (5%)Iron: 1.3mg (7%)Magnesium: 80mg (20%)

*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 beans and rice, tropical beans and rice
Tried this recipe?Let us know how it was!

Food safety

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

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

See more guidelines at USDA.gov.

Small bowl of rice and beans, garnished with mint. Text overlay: Coconut Rice with Black Beans.

Carrot Oatmeal with Pineapple

by 4 Comments

Carrot Oatmeal with Pineapple is a delicious and wholesome way to start your day. It's filling, so you won't be tempted by mid-morning munchies. It's lightly sweet, but not so much as to put you in a sugar coma like (ahem....) some commercial cereals and oatmeal packets out there. It's reminiscent of seasonal carrot cake, with a tropical pineapple-coconut punch! Perhaps best of all, it's easy and can even be prepared as overnight oats if you wanted. Plus, what better way to eat fruits and vegetables for breakfast?!

Oatmeal in a small bowl, garnished with walnuts, shredded carrots, and toasted coconut.

Oats are famously budget-friendly and health-packed. Laden with gut-healthy fiber, they're also an incredible source of antioxidants along with various vitamins and minerals. Meanwhile, carrots add a refreshing health punch to this breakfast delight. A great source of vitamin A, potassium, fiber, and antioxidants - each bite not only tastes good but does good.

You might also like to try some other healthy carrot recipes, like Carrot Waffles, Roasted Maple Curry Carrots, or Whole Wheat Carrot Turmeric Muffins.

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Heart Health Benefits of Carrot Oatmeal

Carrot Oatmeal with Pineapple isn't just a great way to start your day because of its delicious taste. It boasts a significant number of health benefits, especially for heart health.

Firstly, this tropical oatmeal is rich in potassium and calcium, two essential minerals that help maintain heart health. Potassium helps in managing blood pressure by regulating the effects of sodium, which is beneficial to your heart. Simultaneously, calcium ensures efficient functioning of your heart muscles by supporting contraction and relaxation.

Another vital component contributing to the heart health is fiber. Oats, carrots, and other ingredients in this tasty breakfast bowl provide a hearty amount of fiber - over 30% of your daily needs! Consuming a high fiber diet can help lower the risk of heart disease by reducing levels of LDL (bad) cholesterol, and regulating blood pressure.

In addition to all of these benefits, this meal includes heart-healthy monounsaturated and polyunsaturated fats. Ingredients like walnuts and non-dairy milk contribute these essential fats, which help lower levels of bad cholesterol and raise good cholesterol, supporting a healthier cardiovascular system.

Ingredients

Despite its lavish taste, Carrot Oatmeal with Pineapple is easy to prepare. We start with simple, easy to find ingredients.

Ingredients for carrot oatmeal with pineapple.
  • Old fashioned oats
  • Unsweetened non-dairy milk
  • Grated or shredded carrots
  • Crushed pineapple
  • 100% pure maple syrup
  • Vanilla
  • Cinnamon
  • Ginger
  • Raisins
  • Walnuts
  • Grated coconut

See recipe card for quantities.

Instructions

Healthy carrot cake oatmeal starts with combining the main ingredients in a small pot, and just gets easier from there!

Raw ingredients for carrot oatmeal in a pot, ready to cook.

Combine the oats, non-dairy milk, pineapple, carrots, vanilla, spices, and maple syrup in a saucepan or small pot. Bring to a simmer, reduce heat to low, and simmer for about 5 minutes.

Coconut toasting in a pan.

Meanwhile, toast the coconut. Heat a dry pan over medium heat. Add the coconut, and stir constantly for a minute or two, until you can see some of the shreds turning brown, and smelling delicious. Remove from heat and set aside.

Oatmeal in a pot with raisins, coconut, and walnuts added.

When the oats are cooked, add the raisins, walnuts, and coconut.

Finished oatmeal in a pot.

Stir to combine. Serve hot, with toppings as desired.

Hint: If you let the finished oatmeal sit in the pan a few minutes, the raisins will absorb some of the liquid and become nice and plump.

Variations

Tropical oatmeal can be made lots of different ways. Here are some options!

  • Microwave - add the ingredients to a microwave safe bowl, and microwave on high for about 2 ½ to 3 minutes, being careful it doesn't boil over
  • Overnight oats - simply combine your ingredients and refrigerate overnight
  • Baked oatmeal - add the same ingredients to a baking dish and bake at 350 degrees F for about 35-40 minutes

Equipment

Besides the sauce pan, which is arguably the most important piece of equipment you'll need for this recipe, you will need measuring cups and spoons, a liquid measuring cup (affiliate links), and a grater of some kind.

If you don't have a grater, I recommend this All-in-1 Slicer and Cheese Grater (affiliate link). You could also buy pre-shredded carrots, which would cut your prep time to virtually nothing!

Storage

Healthy carrot cake oatmeal can be stored in the refrigerator for up to 5 days. You will want to add some more milk to it before you eat it, since the oatmeal will soak up extra fluid.

Top tip

Toasting the coconut brings out a lovely, toasty flavor that elevates this dish to a new height. The step is completely optional, however.

FAQ

Can I use quick cooking, or instant oats?

Yes. However, you carrots may still be a little on the crunch side, since they won't be cooking long enough to soften them.

How can I make this lower fat?

In this recipe, most of the fat comes from the coconut and the walnuts. Omit one or both for a lower fat breakfast. Pro tip: most of the saturated fat comes from the coconut, and most of the polyunsaturated and monounsaturated fats comes from the walnuts.

Are carrots high in sugar?

No. For some perspective, 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.

To take it a step further, we're not even worried about natural sugar with regard to health. That sugar in the carrots and apples isn't what's contributing to all the maladies associated with sugar. Where it all goes off the rails is with added sugar - the sugar in the Coke, cake, candy, and what we add to coffee or sprinkle on cereal. While a little is fine, most of use go way overboard.

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Pairing

These are my favorite dishes to serve with carrot oatmeal with pineapple:

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Oatmeal in a small bowl, garnished with walnuts, shredded carrots, and toasted coconut.

Carrot Oatmeal with Pineapple

Laura Yautz
This oatmeal takes seasonal winter produce and makes it feel like it belongs in a tropical paradise! Transport yourself to sunny beaches and warm waters with this quick and easy breakfast recipe featuring carrots, pineapple, raisins, and coconut!
5 from 2 votes
Print Recipe Save Recipe
Prep Time 10 minutes
Cook Time 5 minutes
Total Time 15 minutes
Course Breakfast
Cuisine American
Servings 2
Calories 352 kcal

Equipment

Ingredients
  

  • 1 cup Old Fashioned Oats
  • 1 ¼ cup Unsweetened Non-dairy Milk (I prefer almond or soy)
  • ½ cup Grated or Shredded Carrot
  • ½ cup Crushed Pineapple canned in 100% fruit juice
  • 1 tablespoon 100% Pure Maple Syrup (optional)
  • 1 teaspoon Cinnamon
  • ½ teaspoon Ground Ginger
  • ½ teaspoon Vanilla Extract
  • 2 tablespoon Walnuts chopped
  • 2 tablespoon Shredded Coconut unsweetened
  • 1 tablespoon Raisins

Instructions
 

  • Add oats, milk, grated carrot, crushed pineapple, maple syrup (if using), vanilla, cinnamon, and ginger to a small saucepan. Bring to a simmer, and reduce heat.
  • Simmer for about 5 minutes, until oats are cooked.
  • Add raisins, coconut, and walnuts, and stir to combine.
  • Pour equal amounts into 2 bowls.
  • Garnish with shredded coconut and fresh pineapple slices, if desired.

Nutrition

Calories: 352kcal (18%)Carbohydrates: 46g (15%)Protein: 13g (26%)Fat: 14g (22%)Saturated Fat: 4.3g (27%)Polyunsaturated Fat: 6.2gMonounsaturated Fat: 2.2gSodium: 76mg (3%)Potassium: 644mg (18%)Fiber: 7.6g (32%)Sugar: 14g (16%)Vitamin A: 1059IU (21%)Vitamin C: 8mg (10%)Vitamin K: 9.3µg (9%)Calcium: 200mg (20%)Iron: 3.3mg (18%)Magnesium: 110.4mg (28%)

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

Keyword carrot oatmeal, pineapple oatmeal
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!

Oatmeal in a small bowl, garnished with walnuts, shredded carrots, and toasted coconut. Text overlay: Healthy Carrot Cake Oatmeal, with pineapple, coconut, and walnuts.

Vitamin K and Heart Health

by 1 Comment

Vitamin K is a fat-soluble vitamin that is essential for good heart health. Its main function is to help the blood clot properly. However, vitamin K also plays an important role in the formation of bone and muscle fibers, and may help prevent calcification of arteries, thereby reducing the risk of coronary artery disease (1).

There are several forms of vitamin K. Vitamin K1 is known as phylloquinone, and is the main dietary form of vitamin K. It is found primarily in green leafy vegetables. Vitamin K2 is actually a series of chemical compounds known as the menaquinones, and they differ only in the length of their side chains. They are designated as MK-4 through MK-13. Menaquinones are typically formed by bacteria, and are found in some animal products and fermented foods. The bacteria in our own guts can also produce some menaquinones (1).

As a fat-soluble vitamin, vitamin K is incorporated into a micelle in the gut, which is a vehicle that can transport fatty substances through the body (most of our body is comprised of water; remember that water and fat don't mix well). Without proper (heart healthy) fat intake, vitamin K absorption may be compromised. The body retains and stores about 30%-40% of ingested vitamin K, and it is found in many parts of the body, including the liver, heart, bones, and brain.

Kale Salad with chickpeas

Vitamin K and Blood Thinners

If you've been prescribed an anticoagulant (blood thinner), like warfarin (Coumadin), you've no doubt been warned about your intake of foods containing vitamin K. This is because warfarin works by limiting the activity of blood clotting factors, so clots don't form so readily. Since vitamin K's main function is to help the blood clot, you can see how these two compounds can work against each other.

It used to be recommended that people on warfarin don't consume vitamin K rich foods. But this advice has been revised. Now we know that what is important is for people on warfarin to consume a consistent amount of vitamin K rich foods. Foods that are high in vitamin K are also rich in other important nutrients.

When you first go on warfarin, your doctor will routinely monitor your blood's ability to clot (your INR) until the right level is achieved for you. This stabilization is dependent on your vitamin K intake not changing much from day to day. If you suddenly eat more vitamin K rich foods, you may experience dangerous blood clots, and if you suddenly eat less vitamin K rich foods, you may experience dangerous bleeding. It is important to keep your doctor in the loop if your intake of vitamin K changes (2).

Vitamin K does not affect other blood thinners like heparin (2).

What are the symptoms of Vitamin K deficiency

Vitamin K deficiency is rare, and individuals don't usually show clinical symptoms of vitamin K deficiency unless it's severe. These patients usually present with excessive bleeding and hemorrhage, or potentially osteoporosis (1).

Few groups are at a high risk for vitamin K deficiency. Newborn infants don't have any vitamin K stores, so are at an higher bleeding risk (this is the reason infants are usually given a one-time vitamin K injection within the first few days of birth). Another group that are at risk for vitamin K deficiency is those with malabsorptive disorders, like cystic fibrosis, celiac disease, ulcerative colitis, or short bowel syndrome (1).

Because vitamin K is metabolized and excreted so quickly, blood levels aren't a good indicator of vitamin K status. Testing prothrombin time, or how quickly your blood forms a clot, is the accepted method for testing vitamin K activity in the body. If you have a concern that you may have a vitamin K deficiency, talk to your doctor.

What are the signs of too much Vitamin K

There is no Upper Limit for vitamin K intake. That's because the potential for overdose and toxicity (outside of warfarin use) is so low. No adverse effects have been reported related to vitamin K containing foods or supplements (3).

How much Vitamin K do I need

Adequate Intake (AI) for vitamin K varies based on age and sex (3). Recommendations are:

  • Women over 18 years of age: 90 μg/day
  • Men over 18 years of age: 120 μg/day
Oil being drizzled on broccoli

What heart healthy foods are high in Vitamin K?

Below are some common foods eaten in the US that are high in vitamin K (1). For foods not listed that you may be curious about, visit the USDA's FoodData Central to search.

  • Boiled Collard Greens, ½ cup - 530 μg
  • Boiled Turnip Greens, ½ cup - 426 μg
  • Raw Spinach, 1 cup - 145 μg
  • Raw Kale, 1 cup - 113 μg
  • Broccoli, 1 cup - 110 μg
  • Roasted Soybeans, ½ cup - 43 μg
  • Edamame, ½ cup - 21 μg
  • Canned pumpkin, ½ cup - 20 μg
  • Pomegranate Juice, ¾ cup - 19 μg
  • Raw Blueberries, ½ cup - 14 μg

The best way to ensure you're getting enough vitamin K for heart health is to consume a variety of whole plant foods daily, with an emphasis on leafy greens. With a little planning, it's not so hard to get all you need. Be sure to talk with your doctor about any changes in your vitamin K intake if you are on warfarin. As always, if you think you may have a deficiency, or are considering a supplement, talk with your doctor or dietitian to get the most individualized advice for your situation.

If you like Vitamin K and Heart Health, you might also be interested in Iron and Heart Health, and Potassium and Heart Health.

Fennel Grapefruit Salad with Honey Mint Vinaigrette

by 2 Comments

Winter months call for a different type of salad when leafy greens aren't really in season, and the quality is hit or miss. So we're using more seasonal produce, and cranking up the flavor! Fennel Grapefruit Salad with an incredibly easy Honey Mint Vinaigrette is quick enough for a busy weeknight, yet feels fancy enough for company. It's tangy and sweet, with a fantastic, fresh crunch from the slightly licoricey fennel.

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Salad with citrus and fennel in a small bowl, garnished with a fennel frond.

While this salad uses winter produce, these ingredients are available year-round, so you can make it anytime.

If you love fennel, make sure to try our Farro Pilaf with Fennel, too.

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What makes this salad heart healthy?

First, if you are on heart medications (or any medications), check to make sure it's not one with which grapefruit should be avoided - there are many. To learn more, you may want to read Grapefruit and Heart Medications. Be sure to discuss any concerns you have with your doctor or pharmacist.

Grapefruit and heart health

That being said, grapefruit does seem to have some heart healthy qualities. In one small study, including grapefruit pectin (a type of fiber) daily was shown to decrease cholesterol levels significantly. While pectin from many sources seems to show this same, or similar, result, this demonstrates that grapefruit can certainly be included as part of a heart healthy diet. Grapefruit juice would likely not have the same effect, as the fiber has been removed from it.

A later study compared different types of pectin and their cholesterol lowering properties to each other, and found apple and citrus (but not orange) pectin to be most effective at lowering cholesterol. While the studies aimed at 15 grams of pectin daily, the authors also found benefit with as little as 6 grams per day. For reference, the edible portion of a grapefruit contains about 7.5 grams of pectin, and a medium sized apple has 1-2 grams of pectin.

Similarly, grapefruit's effect on blood pressure has been the topic of intense interest over the last few decades. One meta-analysis of 3 randomly controlled trials found a significant decrease in systolic blood pressure (the top number) of 2.43 mmHg on average, however, the authors note that there was no established dose of grapefruit among the trials. That means we can't really say how much grapefruit one would need to eat to obtain that benefit. Other studies, like this one, and this one, have more conflicting results, so more research is needed, but in the meantime, grapefruit seems a great addition to a heart healthy diet.

Fennel and heart health

Fennel, on the other hand, is the subject of many fewer studies. It has been used in traditional medicine as a diuretic, and may have some ability to lower blood pressure, however, it's far too early to say for sure that it holds either of these properties. What we do know, is that it's delicious (okay, that's my personal opinion!), that it is low in calories, high in water content, and a good source of fiber, vitamin C, and potassium. All great things for your heart!

Ingredients

To make Fennel Grapefruit Salad, make sure to choose a fennel bulb that is firm with green fronds that are not wilted. You may see some brown bruising on the outside of the bulb, but as long as it doesn't extend deeper than the first layer of the bulb, it will be fine to use - just remove the outer layer before using it.

Ingredients for fennel grapefruit salad.
  • Fennel bulb
  • Grapefruit
  • Oranges
  • Olive oil
  • Rice vinegar
  • Honey
  • Mint
  • Ground ginger
  • Salt

See recipe card for quantities.

Instructions

If you're not sure how to cut the peel and pith from citrus, or cut a fennel bulb, here are some step by step photos to help you make this recipe.

Grapefruit with both ends sliced off, and a few slices of peel and pith removed, demonstrating how to cut off the peel and pith.

Start by cutting the top and bottom ends off of one of the grapefruits, and carefully cut just inside the pith (white part) all the way down the side of the fruit.

A grapefruit with the peel and pith cut off.

Continue to cut this way all the way around the grapefruit, until you are back to the beginning.

Grapefruit with several segments cut out of it.

Over a large bowl, use a sharp knife to carefully slice inside each of the segment membranes to release the segments. If you are worried about cutting your hand, do this part on a cutting board!

Grapefruit slices in a bowl.

Cut all the segments from the grapefruit, and repeat with the other grapefruit.

Grapefruit and orange segments in a bowl.

Repeat the above steps with each orange. Drain excess juice from the bowl.

Fennel bulb on a cutting bowl, with top stems sliced off.

Cut the top stems and fronds from the fennel.

Fennel bulb on a cutting board, cut in half, with the core cut out of one half.

Slice the bulb in half, and use a triangular shaped cut to remove the core.

Fennel shaved thin in a mandolin slicer.

Shave or slice very thinly. Use a mandolin to do this if you have one.

Fennel added to the bowl with the citrus segments.

Add the fennel to the bowl with the grapefruit and oranges.

Citrus segments and shaved fennel combined.

Toss to combine.

Salad dressing ingredients in a small glass bowl.

Add all the vinaigrette ingredients to a small bowl and whisk.

Finished fennel grapefruit salad - combine the dressing with the salad.

Pour the dressing on the salad, and toss to combine.

Hint: A mandolin slicer is quite a handy tool to have in the kitchen. I love this All in One Chopper, Slicer, and Grater (affiliate link). It's the one in the picture above, and I use it often.

If you would like a video tutorial on cutting those citrus segments out, check out this video:

Substitutions

Here are a few substitutions you might like to use for the fennel grapefruit salad.

  • Vinegar - you can use apple cider vinegar or white balsamic vinegar instead of rice vinegar
  • Oranges - if blood oranges aren't in season or you can't find them, use Cara Cara or navel oranges
  • Vegan - to make this vegan, simply use agave nectar or pure maple syrup instead of honey

Equipment

You don't need a lot of special equipment for this Fennel Grapefruit Salad - just a cutting board and knife besides your serving bowl and spoon.

But one thing I do recommend is this All in One Chopper, Slicer, and Grater (affiliate link), or any other mandolin slicer that you might have. That's because the fennel is very dense and crunchy, and if it's too thick it's a little hard to eat, and overwhelming to the salad.

Storage

Store leftovers in a closed container for up to three days. It will still be safe to eat for up to 5, but the fruit will begin to break down.

Do not freeze the salad.

Pro tip

Ruby red or pink grapefruit are sweeter options. Pick either of those for this salad for the best taste!

FAQ

Can I use dried mint instead of fresh?

Dried mint and fresh mint have slightly different flavor profiles, but yes, you can use dried. Use 1 teaspoon dried mint instead of 1 tablespoon fresh.

My salad has lots of extra liquid. Is that normal?

Yes, the citrus fruits will release their juices with time. If you haven't added the dressing, just pour the extra juice out. Better yet, pour it into a glass and enjoy your fresh orange-grapefruit juice!

Can this recipe be vegan?

This recipe is vegetarian as written. To make it vegan, just omit the honey, and use agave nectar or pure maple syrup instead.

Looking for other recipes like this? Try these:

Pairing

These are my favorite dishes to serve with Fennel Grapefruit Salad:

Want to say thank you?

📖 Recipe

Salad with citrus and fennel in a small bowl, garnished with a fennel frond.

Fennel Grapefruit Salad with Honey Mint Vinaigrette

Laura Yautz
This refreshing salad is perfect for those long winter months! A little sweet and a little tangy, with a slight licorice flavor from the fennel; it's a match made in heaven.
5 from 1 vote
Print Recipe Pin Recipe Save Recipe
Prep Time 15 minutes
Total Time 15 minutes
Course Salad, Side Dish
Cuisine American
Servings 6
Calories 162 kcal

Equipment

Ingredients
  

  • 2 medium Red Grapefruit
  • 3 Blood Oranges or Cara Cara Oranges
  • 1 large Fennel Bulb

For the Honey Mint Vinaigrette

  • 3 tablespoon Olive Oil
  • 1 tablespoon Rice Vinegar
  • 1 tablespoon Fresh Mint minced
  • 2 teaspoon Honey
  • ½ teaspoon ground Ginger
  • Pinch of Salt

Instructions
 

  • Cut the peel and pith (white, bitter part of the peel) off the grapefruit and blood oranges.
  • Cut the segments of both into a large bowl.
  • Drain the excess juice out the bowl. This won't be used in the recipe. It makes a nice refreshing beverage!
  • Cut the top stems off the fennel bulb, and set aside.
  • Slice the fennel in half, and cut out the core. Slice or shave the fennel very thin. Use a mandolin slicer if you have one.
  • Add the fennel to the bowl with the citrus fruit.
  • Make the vinaigrette: combine all the dressing ingredients and whisk to combine.
  • Pour the dressing into the salad, and toss to combine.
  • Garnish with fennel fronds, if desired.

Nutrition

Serving: 0.6(⅔) cupCalories: 162kcal (8%)Carbohydrates: 24g (8%)Protein: 2g (4%)Fat: 7.5g (12%)Saturated Fat: 1g (6%)Polyunsaturated Fat: 0.8gMonounsaturated Fat: 5gSodium: 47mg (2%)Potassium: 448mg (13%)Fiber: 4.4g (18%)Sugar: 17g (19%)Vitamin A: 477IU (10%)Vitamin C: 72mg (87%)Vitamin K: 31µg (30%)Calcium: 66mg (7%)Iron: 0.7mg (4%)Magnesium: 17.6mg (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 fennel salad
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.

Grapefruit and Heart Medications

by 2 Comments

Disclaimer: Always consult your doctor or pharmacist regarding any concerns you may have about your medications or side effects. The article Grapefruit and Heart Medications is for educational purposes only, and is not a substitute for individualized and qualified medical advice.

Have you ever been told to avoid grapefruit or grapefruit juice when you started a new medication? Or maybe you've seen it on the bottle: a warning not to consume grapefruit while taking that med? And isn't grapefruit healthy?

While grapefruit is certainly healthy, and even good for your heart, it also adversely interacts with many heart medications. This can lead to blood pressure that's too low, medication toxicity, and (if untreated) potentially death. That's why it's so important to avoid grapefruit when you take certain heart medications. Which ones? Read on to find out which heart medications may interact with grapefruit!

What You Should Know About Grapefruit and Heart Medications

Grapefruit and Cholesterol Medication

Grapefruit and grapefruit juice can interact with some cholesterol medications, most notably, statins. That's because these drugs metabolize in the gut, via a certain enzyme called CYP3A. Grapefruit contains compounds that inhibit this enzyme. That makes the drug more powerful than it is intended to be (1). In some cases it can even become toxic.

Not all statins use that same enzyme, though. There are three statins that are of concern here: simvastatin (Zocor), lovastatin (Mevacor), and atorvastatin (Lipitor) (2, 3, 4). If you are taking any of those three statins, make sure to discuss grapefruit consumption with your doctor. If you love it and consume it often, you may be able to switch to a different statin. 

The amount of grapefruit or grapefruit juice you may be able to consume without side effects varies, and it's not possible to predict whether you'll be able to tolerate more or less. That's why it's so important to discuss it with your prescribing physician. Many people will be able to consume half a grapefruit or a small glass of juice. It's generally considered "safer" to consume grapefruit in its whole fruit form, as the compound responsible for the interaction is more concentrated in juice (it would take several grapefruit squeezed to make a glass of juice).

Grapefruit and Blood Pressure Medication

The main group of blood pressure medications of concern related to grapefruit consumption is calcium channel blockers. Calcium channel blockers work by relaxing the muscles in the walls of your arteries, thereby lowering your blood pressure. These medications metabolize via the same CYP3A pathway as the statins above, meaning they are also prone to interacting with grapefruit (5). Consuming grapefruit with calcium channel blockers can increase the amount of the drug circulating in your body, leading to dangerously low blood pressure, or other side effects.

If you are taking any of the following calcium channel blockers (not all calcium channel blockers interact), be sure to talk with your doctor about grapefruit: felodipine (Plendil), nimodipine (Nymalize), or nisoldipine (Sular) (6, 7, 8). 

Also, even though it isn't a calcium channel blocker, take caution with eplerenone (Inspra), as grapefruit can cause similar side effects (9).

As with statins, the amount an individual may be able to consume safely is variable. Severe side effects were observed in some people with just one cup of whole grapefruit segments. If you have concerns about your grapefruit consumption and medication, talk with your doctor about an alternate medication.

Sliced grapefruit of varying shades

Grapefruit and Blood Thinners

Let me start with the good news here: grapefruit does not affect warfarin (Coumadin). This is a popular medication. While vitamin K is a concern with warfarin, grapefruit is not. Aspirin is also not affected by grapefruit.

Some other blood thinners, however, may be affected by grapefruit consumption. I say they 'may be affected' because there aren't many formal studies that have been conducted on these newer medications with regard to how grapefruit may or may not impact them. However, they utilize that same CYP3A pathway in the gut as the previous medications, so it is prudent to moderate your consumption of grapefruit if you take any of these: ticagrelor (Brilinta), apixaban (Eliquis), or rivaroxaban (Xarelto) (10, 11, 12).

It is important to never stop taking your blood thinner without first speaking with your doctor! Doing so may cause blood clots to form, potentially resulting in stroke.

Slice of grapefruit

Grapefruit and grapefruit juice is implicated in over 85 medication interactions, so always check the label and package inserts on your medications. You can also speak with your doctor or pharmacist about any concerns you have about side effects or interactions. With a little investigation, you can be sure to avoid food-medication interactions and rest easy!

High Potassium Smoothie with Sweet Potato (Chocolate!)

by 7 Comments

This High Potassium Smoothie feels more like a shake, really. It's thick and rich, sweet and chocolaty, and so decadent! No one will know it's actually healthy - including your own taste buds! It even packs 10 grams of protein per serving, PLUS 30% of your daily potassium needs! It can really be a whole meal on its own. And because it's so delicious, it's perfect for (almost) everyone, heart disease or not! (Note: If you have kidney disease or any other health concern which necessitates you control your potassium intake, this may not be for you!)

High Potassium Chocolate Sweet Potato Smoothie
High Potassium Smoothie

Many people with heart disease are prescribed diuretics. These medications are important because they keep fluid from accumulating around the heart and lungs, and throughout the body. But one of the side effects of some diuretics is low potassium! Potassium usually "follows" water, so if water is being flushed from the body, potassium can be too. Potassium is a vital nutrient, especially for people with heart disease (read more about potassium and your heart). Fight back against potassium wasting with this High Potassium Smoothie!

See the Video!

Are Smoothies Healthy for My Heart?

In most cases, smoothies aren't bad for heart health. They are typically made with fruits and vegetables, yogurt or milk, or some alternative, and various spices and flavors. Where it can get a little off the rails is with the addition of sweeteners, like sugar, honey, or maple syrup. Yes, even so-called "natural" sweeteners should be used in moderation. Yogurt, milk, and milk alternatives often contain sweeteners, too, so be sure to read labels. Commercial establishments sometimes use whole milk or whole milk yogurt to make smoothies, in efforts to make them creamier. This bumps up calories and saturated fat content unnecessarily.

Otherwise, smoothies tend to be healthier items. This smoothie specifically boasts 30% of your daily value of potassium for only 234 calories! Not only is it high potassium, but it's low in fat and sodium, and high in fiber, vitamin A, and magnesium! All health, and yummy enough to drink every day!

More Healthy Smoothies

Get your heart healthy chocolate fix with High Potassium Chocolate Sweet Potato Smoothie, and let me know how you like it!

Need more recipes for potassium rich foods? Browse the High Potassium Archives!

📖 Recipe

High Potassium Chocolate Sweet Potato Smoothie

High Potassium Smoothie with Sweet Potato

Laura Yautz
This simple, healthy smoothie is rich and chocolaty, and so thick and creamy, no one will guess how good it is for you! If you struggle with low potassium because of diuretic use - or even if you don't - you will love every last drop!
4.75 from 4 votes
Print Recipe Pin Recipe Save Recipe
Prep Time 10 minutes
Total Time 15 minutes
Course Breakfast, Drinks
Cuisine American
Servings 2
Calories 234 kcal

Equipment

  • Blender

Ingredients
  

  • 1 medium Banana frozen
  • 1 medium Sweet Potato cooked and cooled completely, flesh only
  • 1 ½ cup Ice
  • 1 cup packed Spinach
  • 1 cup Nonfat Plain Yogurt
  • 4 Dates pitted (optional: soaked for 30 minutes in warm water)
  • 2 tablespoon Cocoa Powder or more to taste

Instructions
 

  • Add all ingredients to a high speed blender, and blend on high until smooth.
  • Serve with chia seeds sprinkled on top, or other desired garnish.

Nutrition

Serving: 0.5recipeCalories: 234kcal (12%)Carbohydrates: 50.6g (17%)Protein: 10.5g (21%)Fat: 1.3g (2%)Saturated Fat: 0.7g (4%)Polyunsaturated Fat: 0.1gMonounsaturated Fat: 0.3gCholesterol: 2.5mg (1%)Sodium: 144.6mg (6%)Potassium: 1059.4mg (30%)Fiber: 6.6g (28%)Sugar: 28.6g (32%)Vitamin A: 546.1IU (11%)Vitamin C: 12.1mg (15%)Calcium: 293mg (29%)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 chocolate smoothie
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How to Make a High Potassium Smoothie

For this recipe, I start with a sweet potato. Sweet potatoes are one of the highest-potassium foods, and adds a thick sweetness to the smoothie. I cook mine in the microwave. Simply stab some holes in the sweet potato all over it with a fork (otherwise it will explode in your microwave!), put it on a plate, and microwave it for about 7-10 minutes. Done. Cut it in half and let it cool before scooping out the flesh with a spoon.

Next comes a banana. Just a normal, everyday banana. You know, the high-potassium super hero? A medium sized one will do. It's better if it's frozen, but doesn't need to be. For the spinach, you can use either baby spinach or regular. I love spinach in smoothies because it's so nutritious, but easy to cover up so you don't taste it.

I'm using nonfat plain yogurt in this chocolate sweet potato smoothie. Why? Regular yogurt is higher in potassium than Greek yogurt. Plus, the smoothie is thick enough without it. You could use Greek yogurt if you really want, or soy yogurt, or coconut yogurt if potassium content doesn't matter much to you. They'd all be great! If you use a thicker yogurt like Greek yogurt, you'll probably need to add some milk to thin it out a bit.

Dates are also a good source of potassium, plus they add sweetness, so in they go. If you don't have a high speed blender, you may want to soak them in warm water for about 30 minutes first. And the cocoa, well, we just need some chocolaty goodness, amiright?!

Toss some ice in, too, and you're ready to go! Blend it all up and devour!

Crumbled Tofu Tacos

by 1 Comment

Everybody loves tacos! Even in my house, with two small children, tacos are always a winner. Today I'm bringing you this completely plant-based version to add to your weeknight rotation! Crumbled Tofu Tacos are easy, fast, heart healthy, and (best of all) 100% delicious! Taco Tuesday just got better!

Plate of five tacos in a row, surrounded by taco fixings

These incredible tacos come together in about 20 minutes, so no more relying on those high sodium fast food tacos with questionable ingredients. Don't be scared by the tofu - lots of people are! But in this recipe, we treat the tofu just like ground turkey, and it doesn't let us down! It turns out saucy and meaty, with just the right amount of kick.

Serve them with Charred Corn and Poblano Salad, and Salsa Verde!

These tacos come in around only 300 calories for two of them. That's with guacamole, so if you're leaving that out it will be lower still. The avocado provides some amazing monounsaturated fats (the good-for-your-heart kind!), though, so consider keeping it!

Here's where my tacos really set themselves apart, though. Two tacos come in at 180mg sodium. One basic soft taco at a certain fast food taco chain packs 500mg of sodium! ONE TACO. Yikes.

Crumbled Tofu Tacos also boast 10 grams of protein, 23% of your daily value of fiber, and 33% of your daily iron needs. Score!

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Ingredients

For this recipe, you'll want to make sure you start by making some Salt Free Taco Seasoning. It only takes a few minutes of mixing together spices you already have. Here's what else you'll need:

Ingredients for tofu tacos.

See recipe card for quantities.

Instructions

Delicious crumbled tofu tacos come together lickety split! Here's how:

Bowl of crumbled tofu.

Start by crumbling your tofu into a bowl. It should resemble cottage cheese a little.

Onions sauteing in a skillet

Sauté the onions.

Tomato paste added to sauteed onions

Add the tomato paste, and stir/cook for about a minute.

Water and spices added to skillet

Add the water, seasonings, and vinegar, and stir.

Sauce for crumbled tofu, in a skillet.

Simmer for a minute until you have a nice thick sauce.

Add tofu to the skillet, stir to combine, and warm through.

Add the tofu, and stir to combine everything. Continue to cook a few more minutes until hot throughout.

Corn tortilla in a skillet.

Warm your tortillas in a hot pan over medium, low heat.

Corn tortilla flipped over in the skillet

Flip after a few minutes, and heat a few minutes more. Remove from heat and repeat with the rest of the tortillas.

Hint: warming the corn tortillas makes them more pliable and elastic so they won't break apart as easily. Corn tortillas are also low in sodium, and gluten free.

Substitutions

We've optimized this taco recipe for heart health. But here are some substitutions (with caveats) you might want to try!

  • Tortilla - if you prefer flour - or any other - tortillas, go for it; read the labels for sodium levels!
  • "Meat" - if you don't want to use tofu, feel free to substitute a pound of ground turkey or chicken - watch for sodium and saturated fat content, and make sure to cook raw meat completely.
  • Taco seasoning - use a commercial taco seasoning. Mrs. Dash has a no added salt one, and there are others on the market as well.

Variations

Our tacos are delicious, with a little kick, but not too spicy, so all your family members and guests can enjoy them. Consider trying some of these variations to suit your tastes.

  • Spicy - add a half teaspoon of cayenne pepper when you add the taco seasoning, or simply use a spicy salsa or hot sauce on your taco
  • Deluxe - assemble tacos with lettuce, tomatoes, and olives, along with the recommended toppings
  • Kid friendly - make a DIY taco buffet and allow kids to put their favorite filling into their tacos

Or try this even faster 5 minute Taco recipe!

Equipment

You won't need too much in the way of equipment for our tofu taco recipe. A simple cutting board and knife, a large skillet, and applicated utensils will do!

Storage

Leftover tofu taco filling can be stored in an airtight container in the refrigerator for up to 5-7 days.

You can also freeze it for up to 6 months. If it seems watery when it thaws, simply sauté it in a skillet until the extra water is cooked off.

Top tip

Choose the firmest tofu you can find for this recipe. I like Trader Joe's Super Firm tofu, because it's already pressed and it has a very meaty texture. I have used varieties of tofu more widely available, however, and they work well also, as long as they are pressed first.

FAQ

How do you press tofu?

If you purchase tofu that is packed in water, you will want to press it first. Here's how:
- Get a plate big enough so that the tofu lies completely flat.
- Line the bottom of the plate with several paper towels to soak up the water, and keep the tofu from sliding around.
- Place the tofu on the paper towels.
- Put another paper towel on top of the tofu, followed by another plate.
- Add something slightly heavy and flat to the top of the plate, making sure the stack is balanced. Note: if the item is too heavy, it will crush your tofu! Something like a skillet or a few cookbooks will work great.
- Allow the tofu to sit for at least 10 minutes. If you want to let it drain longer, put it in the refrigerator for up to overnight (or the whole day while you're at work).

Looking for other recipes like this? Try these:

Pairing

These are my favorite dishes to serve with crumbled tofu tacos:

📖 Recipe

Five tacos lined up on a plate, surrounded by fixings.

Crumbled Tofu Tacos

Laura Yautz
Everybody loves tacos! This is a quick and completely plant-based version to add to your weeknight rotation! Easy, fast, heart healthy, and (best of all) 100% delicious!
5 from 1 vote
Print Recipe Pin Recipe Save Recipe
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Course Lunch, Main Course
Cuisine Mexican
Servings 5 people (2 Tacos each)
Calories 305 kcal

Equipment

Ingredients
  

Taco "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
  • 1 ½ tablespoon Apple Cider Vinegar
  • 16 oz Firm or Extra Firm Tofu

To Assemble

  • 10 Corn Taco or Fajita Shells
  • 1 cup Low Sodium Guacamole (or avocado mashed with lime juice)
  • Pickled Onions
  • Fresh cilantro, sliced jalapeno, lime wedges, salsa, etc.

Instructions
 

Make the Tofu Taco Meat

  • 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. 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 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.

Assemble the Tacos!

  • I recommend a few scoops of taco "meat," a couple tablespoons of guacamole, a few pickled onions, a sprinkling of fresh cilantro, jalapeno slices, and a squeeze of lime. Customize as desired!

Nutrition

Serving: 2tacosCalories: 305kcal (15%)Carbohydrates: 25.6g (9%)Protein: 10.5g (21%)Fat: 20.1g (31%)Saturated Fat: 3.7g (23%)Polyunsaturated Fat: 5.6gMonounsaturated Fat: 9.3gSodium: 181.3mg (8%)Potassium: 561.8mg (16%)Fiber: 5.6g (23%)Sugar: 3g (3%)Vitamin A: 13.3IUVitamin C: 8.2mg (10%)Calcium: 351.8mg (35%)Iron: 6mg (33%)

*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 tacos
Tried this recipe?Let us know how it was!

Food safety

We HATE food poisoning! These are important tips to avoid it!

  • 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
  • Wash hands often, before beginning, between tasks, and after touching hair, face, raw meat, etc.
  • Don't leave food sitting out at room temperature for extended periods
  • Never leave cooking food unattended

See more guidelines at USDA.gov

Overhead image of 5 tacos lined up on a plate. Text overlay: Quick and easy plant based tacos; heart healthy

Barley Lentil Soup

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Now's the time you're looking for something comforting, yet lighter than what's been on the menu for the last couple months right? Or maybe your family has been hit with cold and flu season and you need something that goes down easy. This easy Barley Lentil Soup fits the bill no matter what you need right now!

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Two bowls of barley lentil soup, with two apples in the background.

Just like a warm hug in a bowl, barley lentil soup is gentle and nourishing, and especially comforting if you're feeling a little under the weather. Carrots, celery, and green beans are simple and familiar vegetables you're likely to have already in your fridge. Tomatoes add a special feel to the soup, and the barley and lentils cook down to make the broth slightly thicker, with more staying power. It's perfect for a lighter dinner, appetizer, or lunch. It can even be made in the slow cooker for an instant meal when you get home!

This soup goes great all by itself, or will pair well with crusty bread or dinner rolls, like these whole wheat drop biscuits, a refreshing winter fruit salad, like Fennel Grapefruit Salad, or an easy sandwich, like Mashed Chickpea Salad Sandwiches.

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Heart Health Benefits of Barley Lentil Soup

When you make soup yourself, you have complete control over the ingredients. In this case, I'm primarily talking about salt. Canned and frozen soup - even most recipes out there on the internet - contain an obscene amount of salt, and if you're trying to reduce your salt intake, that all but takes soup off the menu!

The high salt content is mostly because of using commercial broth. We sidestep that by using our own homemade vegetable stock! It's easy, but does take time. I try to keep some on hand all the time; especially in the winter! Alternatively, use a commercial vegetable stock with the lowest amount of sodium you can find.

We also load our soup up with veggies, versus a canned soup you might get that is mainly broth with a few cubes of carrots and beans. We pack in carrots, celery, onions, and green beans, along with delicious and filling barley and lentils for a wholesome and nutritious meal that will stick with you without weighing you down.

Barley is rich in fiber; specifically a type of fiber called beta glucan. You may know the term from oatmeal marketing, since oats are also high in this type of fiber. Beta glucans have been shown to be able to both lower cholesterol (1) and improve blood sugar control (2). Look for "hulled barley" at the store, as this is the whole grain version. Pearled barley is not considered a whole grain, but still provides a good amount of fiber and beta glucan, so is fine to use if you can't find hulled!

While soup is endlessly customizable, my barley lentil version features only 183 calories per serving. But it also boasts 35% of your daily value of fiber, 17% daily value of potassium, and 15% daily value iron. Wow! A perfect addition to any healthy eating plan!

Ingredients

There's so much wholesome nutrition in lentil barley soup! Here's what you'll need:

Ingredients for lentil barley soup.
  • Vegetable Stock
  • Diced tomatoes
  • Carrots
  • Celery
  • Onion
  • Green beans
  • Dry barley
  • Green lentils
  • Italian seasoning
  • Bay leaf
  • Crushed red pepper (optional)
  • Salt (optional - not pictured)

See recipe card for quantities.

Instructions

You love an easy recipe, right? Me too! This is a chop, dump, and simmer recipe. Here's how!

Chopped onions, carrots, and celery, on a cutting board.
  1. Step 1: First, chop the onion and celery, and slice the carrots. You can peel the carrots, too, if you like.
Soup ingredients, added to the pot.
  1. Step 2: Now add all the ingredients to your soup pot, except the green beans.
Boiling soup in a Dutch oven.
  1. Step 3: Bring the soup to a boil, reduce heat to low, and simmer for 45 minutes.
Frozen green beans added to the boiling soup/
  1. Step 4: Add the green beans and simmer for another 10 minutes.

Hint: we leave the green beans out until the end because they will be mush after simmering for close to an hour!

Substitutions

This soup is already low fat, low sodium, high fiber, and vegan. Here are some other options:

  • Gluten free - use brown rice instead of barley (barley contains gluten, just like wheat)
  • Higher protein - add more protein by using more lentils, adding a can of another type of bean, like black beans, or adding some cooked, diced meat, like chicken or beef

Variations

As mentioned above, soup is endlessly customizable. Here are some ideas:

  • Spicy - add 1 teaspoon crushed pepper flakes or more while cooking, instead of ½ teaspoon called for in the recipe
  • Curry - instead of Italian seasoning, try curry powder, some cumin, and fresh cilantro to finish
  • Lentils - try French lentils or black beluga lentils for something a little different

See this lentil soup with spinach version!

Bowl of soup with a spoon in it, and a green apple on the table behind it.

Equipment

Soups require very little equipment usually, and barley and lentil soup is no different. Just your average kitchen tool, like knives and cutting boards, and measuring implements, plus a nice soup pot, with a lid, that is at least 4 quarts in volume is really all you need!

Storage

Cool leftovers completely, and store in an airtight container in the refrigerator for up to 5 days. Can be reheated on the stove or in the microwave.

This soup can be frozen for up to 6 months. You may need to add a little more liquid after it thaws.

Pro tip

You may want to keep a little extra vegetable stock on hand for leftovers, because the barley will continue to absorb more liquid after cooking, and may thicken the soup more than what you like. Simply thin it back out when you reheat it.

FAQ

Is barley gluten free?

No. Barley is not gluten free, and contains the gluten protein, along with wheat, rye, and crosses of these grains.

Do lentils need to be soaked before adding to soup?

No! That's one of the things I love about using lentils! They cook up in just about 20 minutes, with no soaking required.

Do lentils and barley make a complete protein?

The short answer is yes, they do. But it's also important to know that it isn't necessary to eat grains and beans together in the same meal to make complete proteins. We now know that the body can assemble amino acids you consume through the day into complete proteins that it can use, so no need to stress over trying to always put them in the same meal!

Looking for other heart healthy soup recipes? Try these:

Pairing

These are my favorite dishes to serve with Lentil Barley Soup:

Want to say thank you?

📖 Recipe

Bowl of soup with a spoon in it, and a green apple on the table behind it.

Barley Lentil Soup

Laura Yautz
This is an easy and delicious vegetable soup to warm you from the inside out! Perfect for chilly winter days or when you just want something simple and yummy!
No ratings yet
Print Recipe Pin Recipe Save Recipe
Prep Time 10 minutes
Cook Time 50 minutes
Total Time 1 hour
Course Lunch, Soup
Cuisine American
Servings 4
Calories 183 kcal

Equipment

Ingredients
  

  • 6 cups Homemade Vegetable Stock (or low sodium vegetable broth)
  • 1 can Diced tomatoes no added salt
  • ½ cup dry Green Lentils
  • 2 medium Carrots sliced (peeled if desired)
  • 2 ribs Celery chopped
  • 1 medium Onion chopped
  • ¼ cup dry Barley
  • 1 Bay leaf
  • 1 tablespoon Italian Seasoning
  • ½ teaspoon Crushed Red Pepper Flakes (optional)
  • ½ tsp Salt (optional)
  • ½ cup Green Beans fresh or frozen, cut if they're long

Instructions
 

  • Add all ingredients, except green beans, to a large pot and bring to a boil over medium-high heat.
  • Reduce heat to low, cover, and simmer for 45 minutes, stirring occasionally.
  • Chop the green beans if they are long, and add them to the soup. Simmer another 10 minutes. Remove and discard bay leaf.
  • Serve, garnished with chopped parsley, if desired.

Notes

Slow Cooker Directions:

Add all ingredients to the slow cooker, except green beans. Cook on high for 4-6 hours, or low for longer. Add the green beans, and cook for 10 minutes longer. Remove the bay leaf. Serve.

Nutrition

Serving: 2cupsCalories: 183kcal (9%)Carbohydrates: 37g (12%)Protein: 9g (18%)Fat: 0.6g (1%)Saturated Fat: 0.1g (1%)Polyunsaturated Fat: 0.2gMonounsaturated Fat: 0.1gSodium: 346mg (15%)Potassium: 596mg (17%)Fiber: 8.3g (35%)Sugar: 6.1g (7%)Vitamin A: 882IU (18%)Vitamin C: 5.6mg (7%)Vitamin K: 26µg (25%)Calcium: 57mg (6%)Iron: 2.7mg (15%)Magnesium: 36mg (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 barley soup, lentil soup, vegetable soup
Tried this recipe?Let us know how it was!

Food safety

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

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

See more guidelines at USDA.gov.

Bowl of soup with a spoon in it. Text overlay: Barley Lentil Soup; low sodium, vegan.

Pomegranate Mocktail

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Here we are, sliding into the end of the year already! Are you looking for a fun beverage to celebrate with that won't leave you feeling horrible the next day? Ring in the New Year feeling amazing with my new recipe for non-alcoholic Pomegranate Mocktail!

This beverage has a lovely deep red color, perfect for any celebration. The pomegranate juice brings a mellow sweetness, and the lime's tanginess complements it perfectly. Top it all with some fun bubbly from the sparkling white grape juice, and you've got a simple, crowd-pleasing punch that everyone can enjoy!

Pomegranate Mocktail

How to Make a Pomegranate Mocktail

You have two options for this. Pour everything into a punch bowl, so guests can serve themselves, or make it ahead and preportion it into glasses. If you're having a crowd, scale the recipe up - as written, the recipe will serve four people.

Look for 100% pomegranate juice. I found it in the refrigerated produce section in my grocery store.

Sparkling white grape juice is easy to come by this time of the year. I found it in the juice aisle. It's not 100% juice; it's labeled "juice cocktail." Sparkling apple juice would also work in this recipe. If you can't find either, you can try using regular white grape juice and sparkling water. I haven't tested out the proportions of that yet, though.

For the pomegranate seeds, you can either get a whole pomegranate and cut it up, or just buy a little container of pomegranate arils (seeds). They are usually found in the produce section near the whole pomegranates or pomegranate juice. They're more expensive that way, just MUCH less messy to deal with!

Don't forgo the lime juice! It's important to balance the sweetness of the beverage.

Is Pomegranate Juice Good For My Heart?

Let me start off by saying eating fruit is the preferred method for getting nutrition from fruit. Fruit juice, while generally nutritious, is easy to go overboard on. Consider how much juice you would get from an orange. Maybe ¼ cup depending on the size of the orange? When was the last time you drank ¼ cup of orange juice? Haha me either. Now if you drink a whole cup of orange juice, you are consuming around 4 oranges worth! Most of our cups hold way more than that, too. In addition, fruit juice - even 100% juice - doesn't have any fiber that the fruit once had. That means the sugar in the juice is free to spike your blood sugar without the blunting effect of fiber. To be clear, drinking 100% fruit juice is healthier than drinking Kool Aid, but eating whole fruit is best. Keep fruit juice to around a serving or less a day.

Now what about pomegranate juice specifically? Pomegranates are high in antioxidants - those beneficial chemicals that scavenge your body for the free radicals that can lead to many inflammatory conditions (like heart disease, diabetes, cancer, etc.). In general, darker fruits and vegetables are higher in antioxidants. Score! Pomegranate juice is also a good source of potassium, making it a great choice to support heart health!

Whether you're concerned about your health now or not, this Pomegranate Mocktail will help you ring in the New Year with style!

You may also be interested in Gingerbread Hot Cocoa, and Rosemary Peppermint Tea!

📖 Recipe

Pomegranate Mocktail

Pomegranate Mocktail

Laura Yautz
Celebrate with this delightfully bubbly Pomegranate Mocktail! Simple to make and an instant crowd pleaser!
4 from 1 vote
Print Recipe Pin Recipe Save Recipe
Total Time 5 minutes
Course Drinks
Cuisine American
Servings 4
Calories 73 kcal

Ingredients
  

  • 1 cup 100% Pomegranate Juice
  • 1 cup Sparkling White Grape Juice
  • Juice from ¼ of a Lime
  • Pomegranate Seeds for garnish
  • Lime wedges for garnish

Instructions
 

  • Combine pomegranate juice, sparkling white grape juice, and lime juice.
  • Add a small handful of pomegranate seeds to each glass.
  • Divide juice mixture among 4 glasses.
  • Garnish with lime wedges if desired.

Nutrition

Serving: 0.5cupCalories: 73kcal (4%)Carbohydrates: 18.2g (6%)Protein: 0.4g (1%)Fat: 0.3gSaturated Fat: 0.1g (1%)Sodium: 8.9mgPotassium: 208mg (6%)Fiber: 0.2g (1%)Sugar: 17g (19%)Vitamin A: 0.2IUVitamin C: 2.4mg (3%)Calcium: 14.9mg (1%)Iron: 0.2mg (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 mocktail, pomegranate drink
Tried this recipe?Let us know how it was!

Salt Free Taco Seasoning

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Our Salt Free Taco Seasoning features all the taco flavor you crave without any of the sodium! We use a variety of spices you likely already have in your pantry, to create our own seasoning that's perfect to use in taco, burrito, chili, or enchilada recipes!

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

Small wooden bowl with taco seasoning in it, and a wooden spoon.

There's no reason to avoid tacos on a low sodium diet with this seasoning! Use it in any recipe you'd normally use taco seasoning in. Try it in Crumbled Tofu Tacos, Healthy Burrito Bowls, or Black Bean and Sweet Potato Enchiladas.

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Heart Health Benefits of Salt Free Taco Seasoning

Commercial taco seasoning isn't overly terrible in terms of its healthfulness. The worst part about it is the salt - which is a huge issue for those with hypertension - because there is often a lot of salt in it! There is sometimes also some sugar added, but it's minimal so not a huge concern.

So I created this salt free version! Plus, you get all the great antioxidant benefits of the herbs and spices. You can even add a little salt of your own if you want since this has none. It will still be far less than a packet!

Ingredients

You'll need only a handful of spices from the pantry for this sodium free taco seasoning!

Ingredients for salt free taco seasoning.
  • Chili powder
  • Cumin
  • Garlic powder
  • Onion powder
  • Oregano
  • Paprika
  • Black pepper

See recipe card for quantities.

Instructions

Healthy taco seasoning is a cinch to make, and perfect to keep in the cupboard for taco emergencies!

All the ingredients for salt free taco seasoning, measured into a bowl.
  1. Step 1: Measure all the ingredients into a bowl.
All spices combined into taco seasoning, in a white ceramic bowl.
  1. Step 2: Thoroughly mix all the spices until completely combined.

Hint: using sweet paprika will give you a more traditional taco seasoning, while using smoked paprika will add a nice smokiness to it.

Equipment

All you need for our no salt taco seasoning are measuring spoons and a small mixing bowl! We LOVE that!

Storage

Store your healthy homemade taco seasoning in an airtight container in the cupboard for 3-6 months. Storage time won't affect safety, but the spices will lose flavor over time.

Pro tip

Some chili powder varieties have salt added to them! Make sure to read the ingredients and choose one that is salt free for the lowest sodium taco seasoning.

FAQ

What type of paprika should I use for taco seasoning?

For a taco seasoning that resembles what you're probably used to, opt for sweet paprika. If you like it spicier, you can use hot paprika. Or if you want to impart some smokiness, smoked paprika will work. Hungarian paprika is fine if that's what you have, too.

Does taco seasoning have sodium?

Yes, and often a lot. Read the labels to find the lowest sodium option, or make your own with our salt free recipe. It's cheaper, too!

Looking for other better for you condiments? Try these:

Pairing

These are my favorite dishes that use salt free taco seasoning:

Want to say thank you?

📖 Recipe

Small wooden bowl with taco seasoning in it, and a wooden spoon.

Salt Free Taco Seasoning

Laura Yautz
Amazify your tacos and anything else you want with this easy salt-free taco seasoning using ingredients already in your pantry!
No ratings yet
Print Recipe Pin Recipe Save Recipe
Total Time 5 minutes
Course Condiment, Seasoning
Cuisine Mexican
Servings 5 Tablespoons
Calories 13 kcal

Equipment

Ingredients
  

  • 3 tablespoon Chili Powder
  • 1.5 tablespoon Cumin
  • 1 teaspoon Garlic Powder
  • 1 teaspoon Onion Powder
  • 1 teaspoon Oregano
  • 1 teaspoon Paprika
  • ½ teaspoon Ground Pepper
  • ½ teaspoon Chipotle Chili Powder (Optional - for spicier seasoning)

Instructions
 

  • Combine all ingredients in a small bowl and mix well.
  • Store in an airtight container for up to 3 months.

Nutrition

Serving: 1tablespoonCalories: 13kcal (1%)Carbohydrates: 2.1g (1%)Protein: 0.6g (1%)Fat: 0.5g (1%)Polyunsaturated Fat: 0.1gMonounsaturated Fat: 0.3gSodium: 76mg (3%)Potassium: 62.7mg (2%)Fiber: 0.6g (3%)Sugar: 0.2gVitamin A: 12.8IUVitamin C: 0.4mgCalcium: 24.2mg (2%)Iron: 1.5mg (8%)

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

Keyword low sodium taco seasoning
Tried this recipe?Let us know how it was!

Food safety

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

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

See more guidelines at USDA.gov.

Gingerbread Hot Cocoa

by 2 Comments

It's hot cocoa season! I'm really excited to share my better-for-you version with you. Hot chocolate doesn't have to be some sugar-laden powder with questionable ingredients and freeze-dried marshmallows that you mix with water. Sure it's easy, but it's not even that tasty, is it? I bring you a heart healthy option - Gingerbread Hot Cocoa will hit the spot and warm you right up from the inside out!

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

Glass mug of hot cocoa, garnished with whipped cream and 2 cinnamon sticks. Small gingerbread cookies are scattered around the table.

This hot cocoa version has it all. It's mildly sweet, so you won't be in a sugar coma 10 minutes later, it's chocolaty, it's creamy, and it's gingerbready! It's everything that is awesome this season! So cozy up with an over-sized blanket on the couch with a big steaming cup of gingerbread hot chocolate and a Hallmark movie (if that's your speed). Crackling fire optional, but highly recommended.

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Heart Health Benefits of Gingerbread Hot Cocoa

I bet you won't be surprised if I say hot chocolate is not very healthy. It's usually high in sugar or artificial sweeteners, and often high in saturated fat, especially if you're getting it at a coffee shop or restaurant. Whole milk or even half and half might be used to make it feel creamy and decadent. It's basically a candy bar in a mug. Fine once in a while, but my goodness, do the December treats ever get away from us, right?!

This gingerbread hot cocoa version is low in calories and fat, because we use cashew milk - which is thick and creamy without all the fat. It's also low in sugar because I'm using a drizzle of molasses. This allows you to taste and enjoy the other ingredients as well.

But remember, molasses is sugar. Your body processes it similarly to regular white sugar. The difference is that molasses does have a bit lower concentration of sugar. It also has some trace nutrients, but not enough that you'll get any benefit from it. Blackstrap molasses on the other hand has an even lower sugar concentration, and slightly higher nutrition. But it's also a tad bitter. If you don't mind that, use blackstrap. Otherwise, stick to regular light or dark molasses.

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. Dutch processed cocoa is a great option here because it's less bitter, but any unsweetened cocoa powder will work.

Ingredients

We're using simple ingredients you'll recognize from your gingerbread cookie recipe!

Ingredients for gingerbread hot cocoa.
  • Cashew milk
  • Cocoa powder
  • Molasses
  • Ginger
  • Cinnamon
  • Cloves
  • Allspice

See recipe card for quantities.

Instructions

Making hot chocolate from scratch is really easy, and gingerbread hot cocoa is no different. Here's how!

Hot cocoa ingredients in a saucepan.
  1. Step 1: Add all the ingredients to a small saucepan.
Hot cocoa, in a saucepan with a whisk.
  1. Step 2: Whisk, and heat over medium-low heat until hot and steaming. Serve!

Hint: heat the hot chocolate to just below boiling for the best result.

Substitutions

Some great substitutions if you need them!

  • Cashew milk - use ultra creamy oat milk, or opt for any non dairy milk you like
  • Molasses - this gives the drink its distinctive gingerbread flavor, so I don't recommend subbing it, but if you have to, try either honey or maple syrup
  • Spices - any of the spices, except ginger, can be left out if you don't like them

Equipment

You'll need some simple items to make gingerbread hot chocolate. Just some measuring cups and spoons, a small saucepan, and a whisk. That's it!

Storage

Any leftover cocoa can be cooled and stored in an airtight container in the refrigerator for up to 5 days. Reheat gently on the stove until steaming.

Pro tip

The key to the decadence of this hot cocoa is the creaminess of the milk used. That's why we use cashew milk. Cashew milk is low calorie, but very creamy. Other alternatives are oat milk, coconut milk, soy milk, or pretty much any other type of non dairy milk you like.

FAQ

Why is my hot cocoa bitter?

Cocoa powder is bitter! If your hot cocoa is too bitter, you can try adding a touch of maple syrup or honey, or simply add a bit more milk. Dutch processed cocoa is less bitter, so it's a good option for making hot cocoa from scratch.

Can I use dairy milk to make this?

Sure. You can use any milk option you like. If saturated fat isn't a concern for you, opt for whole milk or even 2%. They will give you a creamier hot cocoa.

Looking for more holiday beverage options? Try these:

Pairing

These are my favorite dishes to serve with gingerbread hot cocoa:

Want to say thank you?

📖 Recipe

Glass mug of hot cocoa, garnished with whipped cream and 2 cinnamon sticks. Small gingerbread cookies are scattered around the table.

Gingerbread Hot Cocoa

Laura Yautz
There's nothing better on a cold winter's evening than a hot, steaming cup of chocolate and gingerbread! We've created this version with your health in mind - without skimping on taste!
5 from 1 vote
Print Recipe Pin Recipe Save Recipe
Total Time 10 minutes
Course Drinks, Holiday
Cuisine American
Servings 2
Calories 94 kcal

Equipment

Ingredients
  

  • 2 Cups Unsweetened Cashew Milk or Ultra Creamy Oat Milk
  • 2 tablespoon Unsweetened Cocoa Powder
  • 2 tablespoon Molasses
  • 1 teaspoon Ground Ginger
  • ½ teaspoon Cinnamon
  • ⅛ teaspoon Allspice
  • ⅛ teaspoon Ground Cloves

Instructions
 

  • Add all ingredients to a small saucepan, and whisk to combine.
  • Cook over medium low heat for about 5 minutes, or until hot and steaming, whisking occasionally.
  • Ladle into mugs and finish with whipped topping, if desired.

Nutrition

Serving: 1cupCalories: 94kcal (5%)Carbohydrates: 20g (7%)Protein: 1.8g (4%)Fat: 2.5g (4%)Saturated Fat: 0.7g (4%)Polyunsaturated Fat: 0.4gMonounsaturated Fat: 1.2gTrans Fat: 0gCholesterol: 0mgSodium: 170mg (7%)Potassium: 403mg (12%)Fiber: 2.2g (9%)Sugar: 15g (17%)Vitamin A: 500IU (10%)Vitamin C: 0.1mgVitamin K: 1.7µg (2%)Calcium: 498mg (50%)Iron: 2.2mg (12%)Magnesium: 87mg (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 healthy hot cocoa
Tried this recipe?Let us know how it was!

Food safety

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

  • Wash hands before touching food, and after touching your hair, face, pets, etc.
  • Make sure all needed utensils and equipment are clean before beginning
  • Never leave cooking food unattended
  • Always have good ventilation when using a gas stove
  • Always open the lid of cooking pots away from your face to avoid scalding burns

See more guidelines at USDA.gov.

HGlass mug of hot cocoa, garnished with whipped cream and 2 cinnamon sticks. Small gingerbread cookies are scattered around the table. Text overlay: Gingerbread Hot Cocoa.

Beat Holiday Stress: Six Ways to Cultivate Your Inner Peace

by 2 Comments

It's that time of the year. Time to feel happy, holly jolly, peaceful, and the like, right? But if you're anything like the average American, it really feels crazy, stressful, and anything but peaceful. Hang tight. Here are six ways to to beat holiday stress and cultivate a little inner peace this season!

Dove cut out on wooden table

Ditch Perfection

I know you want everything to be perfect for everybody. But think back to your own childhood a minute. Do you remember perfectly wrapped gifts with decorative tags and elaborate bows? Do you remember an immaculate home decorated flawlessly with holiday flare in every corner? Those are things most of us are far less likely to remember. Most of us remember the magic of Christmas morning, and gifts that barely stayed wrapped long enough for us to look at the name tag. We remember getting together with family and Grandma's famous homemade cookies.

So if you like doing the former, have at it! But if it's only contributing stress to your life, rest assured, those things can slide a little and it will still be a holiday to remember!

Start a Gratitude Journal

Gratitude journal to beat holiday stress

Get a little notebook and start writing down things you are grateful for. Think about events that have happened in the last year, people who have come into your life, old friends, pets, etc. Write all those things down. The more, the better. Add to it every day. Nothing is too insignificant. Are you thankful for the guy who let you pull out in front on him at the busy intersection? Write it down. Read your gratitude journal anytime, but particularly at the end of a long, stressful day. It will help remind you of all the greatness in your life, and of the goodness that exists in the world around you. Challenge yourself to keep it going all year!

Give Yourself the Gift of Solitude

Even if it's only for 20 minutes, do something just for you. Get your nails done, get a massage, take a candlelit bubble bath, go for a brisk walk… Spend time breathing deeply and reflecting. Make it something you truly enjoy that is also relaxing. You will be amazed at how spending dedicated time to relieving stress can change your outlook!

Give a Thoughtful Gift to Someone You Don't Get Along With

give a gift to beat holiday stress

I know what you're thinking: "What the heck, Laura?!" Hear me out though. Choosing a gift for someone you don't necessarily love means that you'll be thinking about that person a little differently. You have to consider what they like, what hobbies they have, etc. You may begin to see that person in a different light. Plus, when you give a gift, it makes you feel good and improves your self-esteem. Lastly, it will create a positive interaction with a person whom you may not often have positive interactions with, and spread a little holiday cheer! A win-win!

Practice Mindfulness

Have you ever heard that the greatest present you can give is your presence? Give your presence to both yourself and others this season. Look around you in all you do, and try to notice something you've never noticed before. Be intentional about it. What do you see, hear, or smell that's new? Getting ready for the day, on your way to work, or walking the dog. Be with friends and family completely. Pay attention to them and what they're saying. Put your phone on silent and keep it in your bag or pocket. Being in the moment helps reduce stress and worry.

Give Guilt the Boot

Nothing steals inner peace like guilt. Seriously. Cut yourself some slack on your habits. While you don't need to go completely hog-wild, if you have an extra cookie or glass of wine it's not going to be that big of a deal as long as you get back on track afterward. Some of these foods only make an appearance once a year, so choose them with intention, enjoy them mindfully, and then get back to your more healthful habits as soon as possible.

Want to indulge more mindfully? Try our selection of healthier cookies and bars for some inspiration!

See more Cookies and Bars →

With a little intention, you can beat holiday stress this year, and enjoy your holidays more! Inner peace to all, and Happy Holidays!

Do you have a tip to beat holiday stress? Let me know in the comments!

Struggling with stress all year through? Read more about the stress-heart disease link, and get additional strategies to help!

Apple Sage Stuffing

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Stuffing is just as iconic as turkey is for Thanksgiving in the US. And everyone's got their own version that they think is the BEST. Let me tell you, no one's wrong about that! But let's be honest, stuffing isn't the healthiest thing on your plate. I will be the first to agree that Thanksgiving isn't (and shouldn't necessarily be) all about healthy food - I mean PUMPKIN PIE!!!! But I do think we can do a little better in some areas. Besides, if food can be both healthy AND delicious, I'm in! So today I want to share with you my Apple Sage Stuffing!

Apple Sage Stuffing

This recipe is a modification of my grandmother's famous stuffing - you know, the type of recipes that were never written down, and were passed from mother to daughter through the centuries. Now, I was very young when she died, so I don't remember it, but my mom now makes her own version of it, and if hers is anything close, it was truly the best stuffing ever (see above)!!

How to Make Apple Sage Stuffing

In the original recipe, there was a lot of sausage. Sausage is yummy, but high in saturated fat and sodium, plus it's a highly processed red meat - the type that's on the carcinogenic-to-humans list. So instead, I use mushrooms, which add a meaty, umami quality to the stuffing. Then I saute them up with spices that are in sausage. Now the mushrooms taste reminiscent of sausage! While the mushrooms cook is a good time to cube up your bread.

Speaking of bread, I like soft bread in my stuffing. If you like it drier, be sure to allow time to toast the bread cubes up. Toss them on a large baking sheet and toast them in the oven for a bit until they are to your liking. I leave the crust on the bread, but cut it off if you like.

Now mix everything together in a giant bowl. I used my stock pot and it was a good size for it. Pour a little melted spread along with the vegetable broth over everything and mix well. I like Earth Balance Sunflower Oil Spread - or just use unsalted butter. On the regular, I like to eat less butter, but if you have it, this is a great place to use it. Don't forget the spices!

Next the whole mixture goes in the oven. Get ready for delicious apple sage stuffing coming at your mouth in only 45 minutes!

Apple Sage Stuffing in Casserole dish

Is Apple Sage Stuffing Healthy?

Remember what I said about Thanksgiving not being all about healthy food? It's not. But that being said, this version of stuffing is healthier than your typical stuffing in a number of ways.

Calorie-wise, these are about the same. I kept the portions large, because let's be honest, we all like a big stuffing portion! But that's where the comparison ends. A similar sized portion of regular stuffing comes in at almost 1000 mg of sodium! I've kept mine low at only 308 mg. This is important because most everything at your Thanksgiving table is high in sodium these days! Regular stuffing has no fiber. Mine has 8 grams!

So if you're looking to go a little healthier on something this Thanksgiving, Apple Sage Stuffing will help you get there so you can feel a little better about that pumpkin pie later!

If you're looking for other ways to manage Thanksgiving a little better this year, Twelve Realistic Tips for a Healthy Thanksgiving might help!

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Apple Sage Stuffing in casserole dish from above

Apple Sage Stuffing

Laura Yautz
This delicious, plant-based stuffing is made with whole grain bread, apples, and plenty of traditional Thanksgiving flavor!
No ratings yet
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Prep Time 20 minutes
Cook Time 45 minutes
Total Time 1 hour 5 minutes
Course Holiday, Side Dish
Cuisine American
Servings 8 - 10 people
Calories 300 kcal

Equipment

  • 8x12 casserole dish or similar size

Ingredients
  

  • 1 tablespoon Olive Oil
  • 12 oz Mushrooms, roughly chopped
  • 2 teaspoon Paprika
  • ½ teaspoon Garlic powder
  • ½ teaspoon Fennel seeds
  • ½ teaspoon ground Black pepper
  • 1 Onion, chopped
  • 3 Celery stalks, chopped
  • 2 Fuji apples, cored, chopped
  • 1 (14 oz) loaf Whole wheat bread, cubed (12 cups cubed bread)
  • 3 tablespoon melted Sunflower oil spread
  • 1-2 cups Vegetable broth
  • 1 tablespoon ground Sage
  • 2 teaspoon Poultry seasoning

Instructions
 

  • Preheat oven to 350 F, and oil a large casserole dish.
  • In a large pan, heat oil over medium heat. Add mushrooms, paprika, garlic powder, fennel seeds, and black pepper, and saute until all liquid is absorbed and mushrooms are starting to stick to the pan; about 10 minutes.
  • Add onion, celery, and apples to the pan. Cook for a few minutes and turn off heat.
  • Pour bread cubes into a large bowl or stock pot. Add mushroom mixture, and the rest of the ingredients. Mix well. Start with one cup of broth. Add a little more if the stuffing seems dry, being careful that it doesn't get soggy. Transfer to greased casserole dish.
  • Bake, covered, for 30 minutes. Remove cover, and bake uncovered for 15 minutes.
  • Garnish with chopped parsley or sage leaves if desired.

Nutrition

Calories: 300kcal (15%)Carbohydrates: 45.8g (15%)Protein: 2g (4%)Fat: 9.5g (15%)Saturated Fat: 2.6g (16%)Polyunsaturated Fat: 2.5gMonounsaturated Fat: 3.9gCholesterol: 0mgSodium: 308.5mg (13%)Potassium: 297.5mg (9%)Fiber: 8.4g (35%)Sugar: 12.2g (14%)Vitamin A: 21.3IUVitamin C: 6mg (7%)Calcium: 94mg (9%)Iron: 2.6mg (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 Thanksgiving
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Stuffing in a large casserole dish with a serving spoon. Text overlay: Apple sage stuffing, vegan, whole wheat.
Stuffing in a large casserole dish. Whole apples visible in background. Text overlay: Apple sage stuffing, whole wheat, healthy.
Stuffing in a large casserole dish. Whole apples visible in background. Text overlay: Thanksgiving apple sage stuffing.
Large casserole dish with stuffing, and a spoon. Text overlay: Apple Sage Stuffing, whole wheat, vegan.
Close up of stuffing, garnished with 2 fresh sage leaves. Text overlay: Thanksgiving apple sage stuffing.
Stuffing in a large casserole dish. Apples visible in background. Text overlay: Thanksgiving apple sage stuffing.
Close up of stuffing, garnished with 2 fresh sage leaves. Text overlay: apple sage stuffing, whole wheat, vegan.
Close up of stuffing, garnished with 2 fresh sage leaves. Text overlay: Thanksgiving apple sage stuffing.
Close up of stuffing, garnished with 2 fresh sage leaves. Text overlay in a mint green rectangle: Thanksgiving apple sage stuffing.

Mini Peanut Butter Oatmeal Muffins

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These Peanut Butter Oatmeal Muffins have no added sugar but a hint of sweetness from the ripe bananas and raisins, provide a mouthful of goodness in each bite. While these make a hearty snack, they can also be enjoyed during breakfast or even as a dessert. Enjoy these healthy oat and banana muffins, and feel great about eating well!

Close up of a mini muffin on a cooling rack with the rest of the muffins in the background.

What do you do with overripe bananas? If you answered banana bread, you're in the majority! It seems like the default to use up overripe bananas. But there are really so many recipes you can use them in, so there's no need to get stuck on repeat! These banana oatmeal mini muffins are a delicious case-in-point!

Being a good source of fiber, potassium, and magnesium, these wholesome muffins offer dietary benefits while being light on your calorie count. At just 60 calories per muffin, you can satisfy your sweet cravings and hunger pangs, without undoing your healthy diet.

Each bite into the soft, moist muffin offers deliciously balanced flavors, making you feel indulgent yet healthy at the same time. With oats and bananas as the core ingredients, these muffins provide you with slow-release carbohydrates, keeping your energy levels high throughout the day.

So, next time you need a quick breakfast, a light snack, or a healthy dessert, remember these glorious mini peanut butter oatmeal muffins. Nourishment has never tasted so good!

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Ingredients

Every ingredient in these mini oatmeal banana raisin muffins plays a role in your heart health. We sourced these ingredients carefully to ensure that each muffin not only tastes heavenly but also balances nourishment effectively.

Overhead image of all the ingredients for peanut butter oatmeal mini muffins.
  • Bananas -a rich source of potassium, bananas help to control heart rate and blood pressure.
  • Non dairy milk - brimming with essential nutrients, non-dairy milk options like almond or soy milk are also cholesterol-free, aiding in maintaining a healthy heart.
  • Natural peanut butter - loaded with heart-healthy fats and fiber, peanut butter offers protein, too, and keeps you feeling full longer.
  • Old fashioned oatmeal - an excellent source of fiber, including the cholesterol-lowering soluble fiber known as beta-glucan.
  • Whole wheat flour - offers more fiber, protein, and nutrients than refined versions.
  • Cinnamon - offers antioxidants and aids in fighting inflammation.
  • Baking Soda - makes the muffins soft, fluffy and helps enhance their natural flavors.
  • Cloves - packed with antioxidants.
  • Raisins - Thigh in fiber, iron, and more antioxidants.

See recipe card for quantities.

Instructions

This is truly one of the easiest baking recipes we have. Less ingredients means less chance of mistakes!

Peeled, broken bananas in a bowl with peanut butter.

Add the peanut butter and pieces of bananas to a large bowl.

Peanut butter mashed with banana.

Use a fork to mash the banana and peanut butter together.

Milk added to mashed bananas and peanut butter.

Pour the non dairy milk into the bowl.

Mixed wet muffin ingredients in a bowl.

Stir to combine.

Dry muffin ingredients in a bowl.

In a separate bowl, combine all the dry ingredients (except raisins).

Dry ingredients added to wet ingredients, in a bowl.

Dump the dry ingredients into the wet ingredients.

Muffin batter in a bowl.

Stir until just combined.

Muffin batter with raisins added, before mixing in.

Now add the raisins, and carefully fold into the batter.

Muffin batter added to half the muffin tin, with scoop visible.

Scoop the batter, about 1 tablespoon at a time, into a greased mini muffin baking pan.

Muffin batter scooped into muffin baking pan.

Bake until an inserted toothpick comes out clean.

Baked mini muffins in baking tin.

Remove from the oven, and cool for 10 minutes in the pan.

Baked muffins, removed from baking pan.

Remove the muffins from the pan, and cool completely on a cooling rack.

Hint: mini muffin pans are great for making bite sized treats. I love this Wilton mini muffin pan (affiliate link) but you can use any.

Substitutions

Our recipe for mini peanut butter oatmeal muffins is not only delicious but also very flexible. By making a few adjustments, you can cater to an array of dietary needs or personal preferences without compromising the heart-healthy factor.

  • Peanut free - instead of peanut butter, use sunflower butter or soynut butter
  • Gluten free - use a gluten free flour that has a 1-to-1 substitution ratio (this may no longer be whole grain, however)
  • Raisins - use any dried fruit, chopping it if it's larger than raisins

Equipment

The mini muffin pan is the main piece of equipment needed here.

Otherwise, you need a couple mixing bowls and spoons, measuring cups and spoons, and a scoop. I like these cookie scoops and use them often. But you can use a simple tablespoon to portion batter, or eyeball it and use a regular spoon.

These links are affiliate links, through which I may earn a small commission at no additional cost to you. Thank you for your support!

Storage

Once cooled completely, these healthy oat and banana muffins can be stored in an airtight container for up to 5 days.

They can be frozen for up to 6 months. To do this, wrap them individually in plastic wrap. Then you can place them all in a zipper bag and freeze solid. Thaw for a few hours in the fridge before eating.

Top tip

Don't overbake the muffins! Doing that will lead to very dry muffins that are hard to eat. Bake just until a toothpick inserted in the middle of one of the muffins comes out clean. They will continue to bake a little in the pan after they're removed from the oven.

Pile of mini muffins.

FAQ

Why are my oatmeal muffins dry?

This could be due to overbaking. Since we aren't using a lot of fat in our recipe, we are relying on the wet ingredients to keep our muffins moist. Overbaking will lead to dry muffins.

Can I use quick oats instead of old fashioned?

Technically yes. Your muffins will have less texture, but maybe you like that - or at least don't mind. The recipe will work with quick oats though. Do not use steel cut oats. That WILL NOT work.

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 peanut butter oatmeal muffins:

Did you know that a mashed banana can be used in place of up to 2 eggs in baking recipes? It's true - and delicious! Get more heart healthy baking subs with our free resource below!

Get the baking substitutions resource!
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Close up of a mini muffin on a cooling rack with the rest of the muffins in the background.

Mini Peanut Butter Oatmeal Muffins

Laura Yautz
The perfect solution for a few overripe bananas, these muffins are nutritious enough for breakfast, but delicious enough for dessert!
No ratings yet
Print Recipe Pin Recipe Save Recipe
Prep Time 10 minutes
Cook Time 12 minutes
Total Time 22 minutes
Course Breakfast, Dessert, Snack
Cuisine American
Servings 24 mini muffins
Calories 60 kcal

Equipment

  • Mini Muffin Pan

Ingredients
  

  • 2 Bananas (overripe is best)
  • 2 tablespoon Natural Peanut Butter
  • ½ cup Non Dairy Milk
  • 1 cup Old Fashioned Oats
  • 1 cup Whole Wheat Flour
  • 1 teaspoon Cinnamon
  • ½ teaspoon Baking soda
  • ¼ teaspoon ground Cloves
  • ⅔ cup Raisins or other dried fruit

Instructions
 

  • Preheat oven to 350 degrees F.
  • Mash the bananas and peanut butter together in a large bowl, until smooth.
  • Pour in the non dairy milk, and stir to combine.
  • In a separate bowl, mix the oats, flour, cinnamon, baking soda and cloves.
  • Add the dry ingredients to the wet ingredients, and stir until just mixed.
  • Fold in the raisins. Do not over mix.
  • Drop the batter by tablespoonfuls into a greased mini muffin pan.
  • Bake for 12-15 minutes, until a toothpick comes out clean.
  • Cool for 10 minutes before removing from the pan to cool on a wire rack.

Nutrition

Serving: 1mini muffinCalories: 60kcal (3%)Carbohydrates: 12.1g (4%)Protein: 1.6g (3%)Fat: 0.9g (1%)Saturated Fat: 0.2g (1%)Polyunsaturated Fat: 0.2gMonounsaturated Fat: 0.4gSodium: 32.7mg (1%)Potassium: 139.6mg (4%)Fiber: 1.4g (6%)Sugar: 4.1g (5%)Vitamin A: 0.3IUVitamin C: 1mg (1%)Calcium: 8mg (1%)Iron: 0.4mg (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 muffins
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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) if it should be refrigerated
  • Never leave cooking food unattended
  • Always have good ventilation when using a gas stove

See more guidelines at USDA.gov.

Close up of a mini muffin on a cooling rack with the rest of the muffins in the background. Text overlay: Healthy Oat and Banana Mini Muffins.

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Homemade Healthy Popcorn (stovetop or microwave!)

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Is there anything more iconic to movie night than popcorn? No. There is not. And when I'm getting ready for a cozy night in, Healthy Homemade Popcorn is my go-to. Fresh, crispy, warm, and whatever flavors I want. Whether stovetop or in the microwave, I can make my popcorn without added salt or sugar, and keep it heart healthy!

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

Ceramic bowl of popcorn.

Popcorn is a low calorie, nutritious snack, but gets a bad rap thanks to packaged popcorn covered in cheese, caramel, and all manner of dessert-like stuff, and microwave options with dubious ingredients.

But most people don't know how easy it is to make at home, and that it's just about as fast as those microwavable bags. Then you get to control what goes in it and on it, and make it as healthy as you like!

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Heart Health Benefits of Homemade Popcorn

Popcorn itself is a whole grain, low calorie, high fiber snack. This makes it great to help fill you up on less, and keep you satisfied longer. Great for heart health!

Popcorn starts to become an unhealthy indulgence when we slather it in melted butter and salt and eat it in a giant tub with free refills. Microwave popcorn fares a bit better, but it often still is high in salt, with varying amounts of butter (i.e. saturated fat and extra calories) and other questionable ingredients.

That's why we don't add any of that stuff, and use our own seasoning blends. More antioxidants without the unhealthy extras!

Macronutrients

Our popcorn recipe come in at only 100 calories per serving, is moderate in carbohydrates, and a good source of fiber, which is helpful in moderating any blood sugar spikes. It's low in fat, too, particularly if you use the microwave version, which uses no oil at all!

Micronutrients and Bioactive Components

Popcorn has good amount of magnesium, and potassium, two important minerals for heart function and blood pressure control.

Here's a look at the bioactive components in this recipe:

  • Polyphenols - (in popcorn) antioxidants found mainly in the hull of the popcorn, and can help reduce oxidative stress (1);
  • Monounsaturated fats - (in olive oil) type of fat molecule that can help lower LDL cholesterol, and provides nutrition to maintain and build you body's cells (2); and
  • Hydroxytyrosol and oleuropein - (in olive oil) polyphenols that may be preventative against high blood pressure, stroke, and heart attack (3);

Ingredients

Here is what you'll need for this recipe, along with some applicable substitutions and notes.

Ingredients for homemade popcorn.
  • Popcorn kernels - any variety will do just fine
  • Olive oil - substitute with grapeseed oil, avocado oil, or canola oil (omit for microwave version)

See recipe card for quantities.

Instructions for Healthy Stovetop Popcorn

Here's how easy it is to make homemade healthy popcorn on the stove!

Oil in a pot, with 2 kernels of popcorn in it.
  1. Step 1: Heat the oil in a pot with 2-3 kernels in it.
Pot with oil and 2 popped kernels of popcorn.
  1. Step 2: Heat until the kernels pop.
Pot on the stove with the rest of the kernels added.
  1. Step 3: Now add the rest of the kernels, put the lid on the pot, and gently shake it just over the burner (or on it if you don't mind that screeching sound it makes!).
Pot on the stove, filled with popped popcorn.
  1. Step 4: Continue cooking until the popping slows to 2-3 seconds between pops. Remove from the heat, and allow it to rest a minute in case any other kernels pop.
Popcorn transferred to a large bowl.
  1. Step 5: Pour the popcorn in a large bowl.
Seasoning added to popcorn.
  1. Step 6: Season as desired and toss to coat.

Hint: to get the seasoning to stick better to the popcorn, lightly mist the popcorn with an oil sprayer, and toss with the seasoning. This works best if you do it in 2-3 batches.

Instructions for Healthy Microwave Popcorn

Here's how to make healthy popcorn in the microwave - no oil needed!

Popcorn kernels in a brown paper lunch bag.
  1. Step 1: Add a few tablespoons popping corn to a brown paper lunch bag.
Brown paper lunch bag in the microwave.
  1. Step 2: Fold the top over a time or two, and place the bag in the microwave, on its side.
Popped popcorn in a brown paper lunch bag.
  1. Step 3: Microwave on high for 2 ½ - 3 minutes, stopping it when the popping slows to 2-3 seconds between pops.
Microwaved popcorn in a bowl.
  1. Step 4: Season as desired and toss to coat.

Healthy Popcorn Seasonings

These are some ideas for seasonings you might enjoy sprinkled on your healthy homemade popcorn!

Ceramic bowl of popcorn.

Equipment

To make stovetop popcorn, you'll just need your measuring cups/spoons, and a 3 quart pot with a lid.

For the microwave popcorn version, you'll need a measuring spoon and a brown paper lunch bag.

Storage

Homemade healthy popcorn is really best eating right away. You can, however, store leftovers in an airtight container or bag for 4-5 days.

Healthy heart pro tip

Most commercial popcorn seasonings are very high in either salt or sugar. Neither of those are beneficial to heart health! That's why we recommend making your own seasonings. They can be as simple as sprinkling a few herbs on or more involved as you desire. See our recommendations above!

FAQ

How can I get the seasonings to stick to the popcorn?

In two or three batches, lightly mist the popcorn with an oil sprayer, and toss with the seasoning. Use olive oil or an oil with a neutral flavor you prefer.

What can I add to popcorn to make it healthier?

Any variety of herbs and spices will amp up the nutrition, by adding antioxidants and other bioactives. Experiment to see what you like, or try some of our recommendations!

Looking for more healthy snack recipes? Try these:

Pairing

These are my favorite seasonings to sprinkle on homemade popcorn:

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Ceramic bowl of popcorn.

Homemade Healthy Popcorn

Laura Yautz
The perfect movie night snack requires no added salt or sugar. It's easy to make at home for a tastier and healthier version of popcorn!
5 from 1 vote
Print Recipe Pin Recipe Save Recipe
Total Time 10 minutes
Course Snack
Cuisine American
Servings 4
Calories 99 kcal

Equipment

Ingredients
  

  • 1 tablespoon Olive oil omit for microwave version
  • 2 Tbsp - ⅓ cup Popping Corn
  • 1 tablespoon Seasoning of choice or to taste

Instructions
 

Stovetop Instructions

  • In a large pot with a lid, over medium heat, heat the oil with 2 or 3 kernels of popcorn.
  • Once those kernels pop, pour in ⅓ cup popcorn kernels, and cover with the lid. Gently shake the pot back and forth over the heat until you hear the popping slow to a few seconds in between.
  • Remove from heat and immediately toss with seasoning.

Microwave Instructions

  • To a brown paper lunch bag, add 2-3 tablespoons popping corn.
  • Fold over the top of the bag 1-2 times, and place the bag in the microwave on its side.
  • Microwave on high for 2 ½ - 3 minutes, until the popping has slowed to 2-3 seconds between pops.
  • Remove from the bag and season as desired.

Nutrition

Serving: 2.5cupsCalories: 99kcal (5%)Carbohydrates: 14g (5%)Protein: 2g (4%)Fat: 4g (6%)Saturated Fat: 0.5g (3%)Polyunsaturated Fat: 0.4gMonounsaturated Fat: 2.5gSodium: 1.6mgPotassium: 56mg (2%)Fiber: 3g (13%)Sugar: 0.2gVitamin A: 6IUVitamin C: 0mgVitamin K: 2.3µg (2%)Calcium: 1.4mgIron: 0.5mg (3%)Magnesium: 27mg (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 healthy popcorn
Tried this recipe?Let us know how it was!

Food safety

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

  • Wash hands before touching food, and after touching raw meat, your hair, face, pets, etc.
  • Do not use the same utensils on cooked food, that previously touched raw meat
  • Never leave cooking food unattended
  • Use oils with high smoking point to avoid harmful compounds
  • Always have good ventilation when using a gas stove
  • Open the lids of cooking pots away from you to avoid steam burns

See more guidelines at USDA.gov.

Ceramic bowl of popcorn. Text overlay: Homemade Healthy Popcorn.

Iron and Heart Health

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Iron is a controversial nutrient when it comes to heart health. It's a vital nutrient, as it is integral to red blood cell function, and transporting oxygen throughout the body. Iron is also essential to other metabolic processes, like DNA synthesis, immunity, and some enzyme function.

However, iron can also form free radicals that, left unchecked, can cause oxidative damage, leading to diseases like heart disease. For this reason, it's important to get enough, but not too much, iron preferably from foods.

Dark chocolate is a good source of iron for heart health

Heme vs Nonheme Iron and Heart Disease

Iron in food comes in two types: heme and nonheme. This has to do with the source of the iron. Heme iron comes from animal foods, and nonheme iron comes from plant foods.

Heme iron is considered more bioavailable. That means our bodies can use it more easily without having to change its form or use another nutrient to absorb it. However, consumption of heme iron has also been associated with coronary heart disease. 

Nonheme iron, on the other hand, takes more effort for the body to absorb, and because of that, absorption can be better regulated. The association that heme iron has with coronary heart disease has not been observed with nonheme iron.

What Are the Symptoms of Iron Deficiency?

Iron deficiency is called iron deficiency anemia, and it often goes unnoticed for a long time, because the symptoms may not be noticeable, or they may be thought to be another condition. It's fairly easy to diagnose iron deficiency anemia with a blood test from your doctor, though. If you have any of the following symptoms, you may want to make an appointment:

  • Fatigue
  • Cold hands and feet
  • Rapid heart beat
  • Pale skin (that is unusual for you)
  • Shortness of breath
  • Sore tongue or sores in the corners of your mouth
  • Craving things that aren't food, like dirt, clay, or ice
  • Fingernails that are brittle

Some people are at a higher risk for iron deficiency than others. If you are a woman of menstruating age, pregnant or breastfeeding, or if you have had weight loss surgery, have a GI disorder (like Crohn's, celiac, or ulcerative colitis), take a lot of antacids, have a bleeding ulcer, kidney failure, or any other condition in which you may bleed a lot, you may be at a higher risk for iron deficiency anemia. Talk to your doctor if you have any concerns about getting enough iron or possibly having iron deficiency anemia.

Lentils are a good source of iron for heart health

Can Too Much Iron Hurt My Heart?

The body doesn't actually have a natural mechanism to excrete extra iron (though we do lose a milligram or two daily as our skin cells die and slough off). It gets continuously recycled within the body. The only way to appreciably lower the amount of iron in your body is by blood removal: childbirth, menstruation, donating blood, or bleeding.

A healthy functioning body has a mechanism for regulating how much iron is actually absorbed, regardless of how much is ingested, but for some, this mechanism doesn't work right. For this group of people, it's easy to ingest too much iron. And remember that it's harder for the body, in a healthy state, to regulate how much heme iron gets absorbed? This can also play a role in iron building up to toxic levels. If this happens, you may experience severe vomiting, diarrhea, abdominal pain, and dehydration. If toxicity progresses, it often leads to liver failure, heart failure, and/or diabetes. With iron, more is definitely not better!

Children are at a much higher risk of developing iron toxicity, usually from accidental ingestion of adult supplements. Between 1983 and 2000, at least 43 children died as a result of ingesting high amounts of iron supplements. Always keep your medications, including supplements, out of the reach of children.

How Much Iron Do I Need for Heart Health?

The RDA (Recommended Daily Allowance) for iron changes depending on your age and gender, and whether you are pregnant or nursing. For men 19 and older, the RDA is 8 mg iron per day. For women 19-50, the RDA is 18 mg/day. For pregnant women the RDA is 27 mg/day, and for lactating women the RDA is 9 mg/day. For women over 50 years old, the RDA is 8 mg/day.

Cashews are a good source of iron for heart health

What Foods Are Good Sources of Iron?

Most people know that meat is a good source of iron, but also consume too much of it. Remember the heme iron found in meat can contribute to heart disease. Here, I'll try to shed some light on nonheme iron sources. Also, regardless of the iron source, consuming it with a food high in vitamin C (like orange juice, strawberries, or a simple splash of lemon juice) can help your body better absorb it. If you want to know about a food not listed here, check out the USDA's FoodData Central! Here are some good sources of nonheme iron:

  • White Beans, 1 cup - 8 mg
  • Dark chocolate (45-69% cocoa solids), 3 oz - 7 mg
  • Lentils, ½ cup - 3 mg
  • Spinach, boiled and drained, ½ cup - 3 mg
  • Tofu, ½ cup - 3 mg
  • Kidney beans, ½ cup - 2 mg
  • Chickpeas, ½ cup - 2 mg
  • Roasted Cashews, 1 oz - 2 mg

Many breakfast cereals and other products are also fortified with iron, and contain varying amounts of the nutrient. Check the label so you know.

The best way to ensure you're getting enough iron for heart health is to consume a variety of whole plant foods daily, with smaller amounts of unprocessed meat. With a little planning, it's not so hard to get all you need for without going overboard. As always, if you think you may have a deficiency, or are considering a supplement, talk with your doctor or dietitian to get the most individualized advice for your situation.

Creamy Mushroom and Wild Rice Soup

by 2 Comments

A tasty, heart healthy dish, Creamy Mushroom and Wild Rice Soup is brimming with rich flavors from ingredients like mushrooms, onion, carrots, and kale. In fact, we used our ingredients so wisely that we don't even need to add salt, making the soup low sodium, and perfect for keeping your blood pressure under control all the way through the cold weather season!

Meaty mushrooms, hearty wild rice, earthy kale, and seasonal vegetables, all soaking in a velvety, rich broth that you'll need some crusty bread to soak up every last drop of!

Bowl of creamy mushroom soup with kale, with a wooden spoon in the bowl.

Soup in general is well-known to aid in weight loss. This is because soup is usually lower in calories, thanks to its high water content. This isn't necessarily true of creamy soups, though, since they're often made with cream (high calorie and high fat!). Not so with my version! I used cashew milk to achieve a creamy, decadent texture without all the fat and calories in dairy cream. A serving of this soup comes in under 300 calories!

Besides that, because we used homemade vegetable broth, the finished product is very low in sodium, which, along with being high in magnesium, and potassium, will help keep your blood pressure down.

Make sure to check out all our low sodium soups this season!

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Ingredients

Our creamy mushroom and wild rice soup recipe calls for an ensemble of wholesome ingredients to create a bowl of healthful goodness. Let's take a look:

Ingredients for creamy mushroom wild rice soup.
  • Olive oil: For sautéing.
  • Mushrooms: The star of the soup, mushrooms add a flavorful earthiness, and meaty texture.
  • Onion, Carrots, Celery, and Garlic: This aromatic blend creates a flavor foundation.
  • Whole Wheat Flour: It thickens the soup, giving it a heartier consistency.
  • Unsweetened Cashew Milk: This lends the soup a creamy, luxurious texture.
  • Homemade Vegetable Broth: The secret to a great soup lies in the broth, providing layers of flavor.
  • Wild Rice: A delicious, chewy addition, it ramps up the texture and adds wholesome fiber.
  • Dried Thyme: Offering a subtle hint of earthy, herby notes.
  • Kale: This superfood amps up the nutrition profile and color of our soup.

See recipe card for quantities.

Instructions

Check out these easy to follow steps for mushroom kale soup!

Chopped vegetables on a cutting board.

Start by chopping all your vegetables.

Chopped vegetables in a soup pot, sautéing.

Sauté the vegetables until the mushrooms release their liquid, and most has been cooked away.

Flour sprinkled over sautéed vegetables.

Sprinkle the flour onto the vegetables, and continue to cook, stirring constantly, for another 2-3 minutes.

Pot with sauteed vegetables and broth, with dry wild rice just added.

Now add the vegetable broth, thyme, and wild rice. Stir. Bring to a boil, reduce heat to low, cover, and simmer until the rice is done; about 50-60 minutes.

Soup with fresh kale added, right before mixing.

Then pour in the cashew milk, and add the chopped kale.

Creamy mushroom soup with kale, finished.

Stir to combine, and allow the kale to wilt for 3-5 minutes. Serve!

Hint: allowing the soup to simmer too long after adding the cashew milk can lead to separation of the broth. Heat gently, and only for a few minutes.

Heart Health Benefits

This creamy mushroom and wild rice soup isn't just delightful in taste but equally rewarding when it comes to health. Every serving you pour into your bowl comes loaded with essential nutrients, and the best part is that it remains under 300 calories! Yes, that's right. This hearty soup provides you with a rich set of health benefits without over-contributing to your calorie count for the day.

For those interested in the nutritional breakdown, this soup is high in magnesium and potassium, elements that play a significant role in nerve and muscle function while also supporting cardiovascular health.

Protein is another substantial component of this mushroom kale soup. The wild rice brings in the protein factor, helping in building and repairing tissues. On top of that, fiber is also present in impressive amounts, supporting digestion. Both carrots and onions add a punch of fiber, improving your gut health.

Let's not forget the rich supply of Vitamins A and C. The carrots in this vegan mushroom and wild rice soup are a fantastic source of Vitamin A, which supports eye health. Thanks to the onions and garlic, your body receives an ample amount of Vitamin C aiding in maintaining skin health and boosting the immune system.

This soup fits perfectly in a heart-healthy diet. Mushrooms are known for their cholesterol-lowering properties. Also, a combination of high fiber ingredients (like wild rice, onions, and carrots) helps in reducing bad cholesterol levels, thereby benefiting heart health immensely.

Substitutions

If you need some substitutions, try one of these:

  • Gluten free - instead of wheat flour, you can use rice flour or cornstarch to thicken the soup
  • Milk - use any other non-dairy milk like almond or soy milk - just make sure it's unsweetened. Your soup may not be as creamy.
  • Rice - using brown rice is fine, or even red or black rice. Follow the package instructions for how long to simmer it.

Equipment

This is a one pot dish! So outside of the soup pot and spoon, we only need a cutting board and knife. Okay I guess we need some measuring cups and spoons, too.

I love my Marquette Castings Enameled Cast Iron Dutch Oven (affiliate link) for soup. And because it's also oven safe, it's great for roasting, too. I love tools that can do lots of different tasks!

Storage

Creamy mushroom kale soup keeps well in the refrigerator for about 5 days, or the freezer up to 6 months (probably more).

You will probably want to keep some extra vegetable broth on hand to add the next day, since the rice will continue to absorb liquid as it cools.

Top tip

Chop all your vegetables before you start cooking. That will make this recipe come together super fast!

FAQ

Can I use a different type of milk for this recipe?

Yes, you can substitute the unsweetened cashew milk with any other non-dairy milk, like almond or soy milk. Just ensure that the milk you choose is unsweetened to maintain the soup's savory profile.
If you're not here for a heart healthy soup, you can also use whole milk or half and half.

What if I don't have fresh mushrooms available?

If fresh mushrooms are not readily available, dried mushrooms can be a good substitute. Simply reconstitute them in hot water before using. Keep in mind that the taste may slightly differ from that of fresh mushrooms.

What other vegetables can I add to this soup?

Feel free to make this soup your own! Additions like bell peppers, peas, diced potatoes, or even corn could be delicious. Remember to adjust the cooking time accordingly to ensure all ingredients are cooked well.

Can I use different types of mushrooms?

Absolutely! We chose white button mushrooms, since they're low cost and readily available. But you can use any combination of mushrooms that you like!

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 Creamy Mushroom and Wild Rice Soup:

Want to say thank you?

📖 Recipe

Overhead shot of creamy mushroom soup with kale in a bowl.

Creamy Mushroom and Wild Rice Soup

Laura Yautz
Cashew milk lends its creaminess to this delicious soup, perfect for a chilly weekend or packing for lunch on weekdays. The mushrooms and wild rice make it hearty enough for a meal!
4.34 from 3 votes
Print Recipe Pin Recipe Save Recipe
Prep Time 10 minutes
Cook Time 1 hour 15 minutes
Total Time 1 hour 25 minutes
Course Lunch, Soup
Cuisine American
Servings 4
Calories 266 kcal

Ingredients
  

  • 1 tablespoon Olive oil
  • 8 oz White Button Mushrooms sliced
  • 1 medium Onion diced
  • 2 Carrots chopped
  • 2 stalks Celery chopped
  • 4 cloves Garlic chopped
  • 2 tablespoon Whole wheat flour
  • 4-5 cups Homemade Vegetable Broth (or no added salt vegetable broth)
  • 1 cup Wild Rice
  • 1 teaspoon dried Thyme
  • 2 cups unsweetened Cashew Milk
  • 1 ½ cup Kale chopped, thick stems removed
  • Parsley to garnish, if desired

Instructions
 

  • Clean and chop your vegetables, if not already done.
  • Heat olive oil in a large pot over medium heat.
  • When the oil is hot, add mushrooms, onion, carrots, celery, and garlic, and saute until most of the liquid from the mushrooms is gone; about 10-15 minutes.
  • Sprinkle in the flour, stir, and cook for another 2-3 minutes, stirring frequently.
  • Pour in the vegetable broth, rice, and thyme. Bring to a boil. Turn heat down to low, cover, and allow to simmer for 50-60, until the rice is tender. Stir periodically, and add more broth if you think it's getting too thick.
  • With about 5 minutes left to cook, remove the lid and add the cashew milk and kale, stirring to combine. Cook it just long enough for the kale to become tender. It will turn dull green if overcooked (but will still taste great!). Remove from heat and ladle into bowls.
  • Garnish with chopped parsley, if desired.

Nutrition

Calories: 266kcal (13%)Carbohydrates: 47.3g (16%)Protein: 10.6g (21%)Fat: 5.6g (9%)Saturated Fat: 0.7g (4%)Polyunsaturated Fat: 0.9gMonounsaturated Fat: 3.1gSodium: 142mg (6%)Potassium: 756.5mg (22%)Fiber: 6.6g (28%)Sugar: 7.4g (8%)Vitamin A: 642.3IU (13%)Vitamin C: 16.8mg (20%)Calcium: 291.6mg (29%)Iron: 2.3mg (13%)

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

Keyword mushroom kale soup
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.

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Soup in a bowl, with a wooden spoon being lifted out of the bowl with some soup on it. Text overlay: Creamy Mushroom and Wild Rice Soup.

Apple Pie Oatmeal

by 1 Comment

Need a nice, easy, delicious, seasonal oatmeal recipe for one? I've got you covered! Apple Pie Oatmeal is super simple and can be prepared on the stove, in the microwave, or as overnight oats. It tastes just like apple pie, but without the sugar coma, because who needs to start their day that way?

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

Bowl of oatmeal with sauteed apples and walnuts on top. A glass of apple cider and some whole apples in the background.

This is absolutely the entire Fall season in a bowl! You'll be making this on repeat right to end of apple cider season.

I made this one day out of necessity when I ran out of milk for my oatmeal, and I'm not sorry. It's a delicious spin on my morning oatmeal! Also try these other yummy oatmeal options: Carrot Oatmeal with Pineapple, Pecan Pie Baked Oatmeal, and Banana Bread Overnight Oats.

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Heart Health Benefits of Apple Pie Oatmeal

A bowl of this apple cinnamon oatmeal will keep you going right up to lunch! It comes in at just around 350 calories and 30% of your daily fiber, so you won't be hungry 10 minutes after eating it. It's high in magnesium, and a good source of potassium and iron, too.

The ingredients added to this delicious bowl of oatmeal can all work together to help reduce risk factors for cardiovascular disease. Some of these benefits are reduced LDL cholesterol and inflammation, and improved endothelial function (1, 2, 3).

Macronutrients

This isn't meant to be a low calorie, snacking an hour later kind of breakfast. This is a stick-to-your-ribs so you can focus on your day kind of breakfast. This recipe is high in fiber, and packs as much protein as an egg.

Our oatmeal recipe also includes a good amount of omega-3 fatty acids (in the form of ALA), thanks to our use of walnuts to perfectly complement the apples and spices.

Micronutrients, Phytonutrients, and Antioxidants

Magnesium is important for its part in protein synthesis, blood sugar control, muscle and nerve function, blood pressure regulation, bone strength, and heart rhythm regulation, so it's great that apple pie oatmeal is high in magnesium!

Our oatmeal is also a good source of potassium and iron, two mineral vital for proper heart muscle contraction and oxygen transport, among other important functions.

Although our ingredient list seems rather basic, the phytonutrient and antioxidant content is anything but! Here's what you'll find in this recipe:

  • Flavonoids, proanthocyanidins, and chlorogenic acid - (in apples) polyphenols with antioxidant effects that may improve endothelial function (2, 4);
  • Soluble fiber - (in apples and oats) a type of fiber that dissolves in water and can help lower cholesterol and blood sugar (5);
  • β-glucan - (in oats) type of soluble fiber in oats and barley known to lower LDL cholesterol (6);
  • Avenanthramides - (in oats) group of phenolic compounds with anti inflammatory effects that may offer protection against coronary heart disease (7);
  • Alpha-Linolenic Acid - (in walnuts) a type of omega-3 polyunsaturated fat that may be protective against stroke and other cardiovascular events (8, 9); and
  • Cinnamaldehyde - (in cinnamon) flavonoid that gives cinnamon its color and flavor. Cinnamon can help lower blood pressure and LDL cholesterol, and raise HDL cholesterol (10).

Ingredients

I always appreciate a breakfast with few ingredients, and this is it. Make sure your apple cider doesn't have any added sugar. Here's what else you'll need:

Ingredients for apple pie oatmeal.
  • Apple cider
  • Old fashioned oats
  • Apple
  • Walnuts
  • Cinnamon
  • Cloves

See recipe card for quantities.

Instructions

Making apple pie oatmeal is not unlike making any other oatmeal. Here's how:

All ingredients for the oatmeal recipe in a pot.
  1. Step 1: Add all the ingredients to a small saucepan.
Oatmeal ingredients simmering in a small pot.
  1. Step 2: Stir to mix, and bring to a boil over medium heat.
Oatmeal in a small pot, cooked and thickened.
  1. Step 3: Reduce heat to low, and simmer for about 5 minutes, until the oatmeal is thickened.

Hint: any kind of apple will do in this recipe, but I prefer firmer apples like honeycrisp or macintosh.

Substitutions

  • Apple cider - 100% apple juice or white grape juice would work. Milk or nondairy substitute of your choice is also fine, but will alter the flavor a bit.
  • Oatmeal - cream of wheat or rice, or quinoa will work. Follow the cooking instructions on the package of the grain you use.
  • Apple - certainly it won't be apple pie oatmeal anymore, but any fruit will go great in oatmeal. Fall favorites are pears, figs, kiwi, or grapes (or raisins).

Equipment

You need a small saucepan if you're going to make this on the stove.

Also have handy your measuring cups and spoons, a cutting board, and a knife.

Storage

This can be made ahead up to 3 days, which makes it great for meal prep! Cool completely and keep it covered in the refrigerator. It will thicken, and you may need to add a little apple cider or water to thin it when you're ready to eat it.

Healthy heart pro tip

Apple skins contain a meaningful amount of polyphenols and fiber (11, 12), so it's best to leave them on the fruit. Pesticide residue can be a concern (although content is low to begin with in apples), so be sure to wash your fruits before using. A vinegar solution seems to be the most effective at removing pesticide residue (13). Organic produce should also be washed this way, as pesticide residues may still be present.

FAQ

Can I use quick cooking or instant oats for this recipe?

Yes, either of those options will work for this recipe.

What kind of apple should I use for apple pie oatmeal?

I prefer firmer apples for this. Honeycrisp or macintosh work well. I'm a fan of using what you have though!

Looking for other recipes using oats? Try these:

Pairing

These are my favorite beverages to serve with Apple Pie Oatmeal:

Want to say thank you?

📖 Recipe

Bowl of oatmeal with sauteed apples and walnuts on top.

Apple Pie Oatmeal

Laura Yautz
This seasonal breakfast will warm you from the inside out on crisp mornings!
5 from 1 vote
Print Recipe Pin Recipe Save Recipe
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Course Breakfast
Cuisine American
Servings 1
Calories 353 kcal

Equipment

Ingredients
  

  • 1 cup Apple Cider no added sugar
  • ½ cup Old Fashioned Oats
  • ½ Apple diced
  • 1 tablespoon Walnuts chopped
  • ½ teaspoon Cinnamon
  • dash Ground Cloves

Instructions
 

  • Add all ingredients to a small pot and bring to a boil.
  • Reduce heat and simmer until oatmeal is cooked and thickened, about 5 minutes.
  • Serve immediately.

Notes

Microwave instructions: Mix all ingredients in a microwave safe bowl, and cook on high for about 2 ½ - 3 minutes. Watch that it doesn't boil over.
Overnight oats instructions: Mix all ingredients in a bowl or jar, cover, and refrigerate at least 8 hours.

Nutrition

Serving: 1recipeCalories: 353kcal (18%)Carbohydrates: 66g (22%)Protein: 7g (14%)Fat: 8g (12%)Saturated Fat: 1g (6%)Polyunsaturated Fat: 4.7gMonounsaturated Fat: 1.5gTrans Fat: 0gCholesterol: 0mgSodium: 11mgPotassium: 496mg (14%)Fiber: 7g (29%)Sugar: 31g (34%)Vitamin A: 6.53IUVitamin C: 5mg (6%)Vitamin K: 3µg (3%)Calcium: 62mg (6%)Iron: 2.4mg (13%)Magnesium: 78mg (20%)

*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 apple cider oatmeal, apple cinnamon oatmeal
Tried this recipe?Let us know how it was!

Food safety

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

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

See more guidelines at USDA.gov.

Bowl of oatmeal with sauteed apples and walnuts on top. A glass of apple cider and some whole apples in the background. Text overlay: Apple Pie Oatmeal; stovetop, microwave, overnight options.

Heart Healthy Pumpkin Granola

by 2 Comments

Is it time to switch up your breakfast to something more seasonal? Heart Healthy Pumpkin granola has you covered! This granola recipe is really simple, delicious, and has no added sugar or oils (I have included an option for a sweetener though if you're working on decreasing your sugar consumption slowly!).

This recipe uses real pumpkin, and is lightly sweet, with warming, complementary spices like cinnamon, ginger, and cloves. It's nicely crunchy and chewy, and holds up to milk without getting soggy. It's great by the handful, in a bowl of milk, or layered in a parfait. The sky is the limit with this pumpkin granola! Have I mentioned its yum-factor yet? YUM! It seriously tastes like a crisp Fall morning.

Granola spilling out of a Mason jar on a black background with text overlay: Heart Healthy Pumpkin Granola, no added sugar, easy.

How To Make Heart Healthy Pumpkin Granola

You probably know by know how I really prefer to keep things simple, and this is no exception. Toss everything in a bowl and mix it up. Bake. Yum! 😋

This is really customizable though. You can use any nut or seed for any nut or seed, and any dried fruit for any dried fruit in the ingredients. No need to run out to the store for just one thing! Don't have pecans? Use walnuts, or more slivered almonds. Have sliced almonds instead? Use those! No hemp seeds? Use flax. Want to make it totally nut free? Use sunflower seeds, flax seeds, etc., instead of nuts.

If you do replace the dates with something else, I high recommend using the optional maple syrup or honey in the recipe, though. The dried dates are very sweet, and another fruit may not impart the same sweetness.

Pumpkin Granola

Is Granola Healthy?

I get this question a lot, and it's a fair one! Granola has a reputation for being healthy. The internet has even begun referring to people who used to be called "health nuts" as "crunchies" - which is a reference to granola being crunchy. So, is granola worthy of the health halo it's received?

The answer is: sometimes. It seems to be the answer in all things nutrition, doesn't it? It depends. At its heart, granola is pretty healthy: nuts, seeds, dried fruit, and usually a whole grain of some kind. Sounds great! But it kind of goes downhill from there.

Because we like sweeter things in America, there's almost always some kind of sugar added: honey, maple syrup, agave, rice syrup, molasses, or corn syrup. They all mean the same - added sugar. Which alone isn't terrible, but there tends to be a lot of sweetener added. Plus, it adds up over the day really fast because it's an ingredient in much of what we eat. Added sugar is a known contributor to heart disease and many other maladies. If you want to learn more about added sugar, check out my YouTube video on the topic. I avoided having to use a sweetener by using dried fruit chopped small, so you get some in every bite! For my granola recipe, the fruits I chose were dates and raisins. Raisins are easily found, and already small, and dates have a very sweet caramel flavor, so they fit perfect.

The next addition in commercial granola is often oil of some kind. Again, not necessarily terrible, but granola is usually full of nuts and seeds. Remember that nuts and seeds are high calorie foods, because they have a lot of fat in them. Good, heart healthy fat, but still a lot of fat. I avoided using an oil by using pumpkin, which helped bind the granola together, and coat it to prevent quick burning.

What else have you seen in boxed granola? Chocolate chips? Marshmallows? Other such add ins. None of that here. I used a combination of warming, familiar spices to amp up the flavor and perceived sweetness so nothing else was needed! I also fit in 24% of your daily fiber, as much protein as an egg, and 32% of your daily magnesium in a ½ cup serving!

Here's to your health and taste buds!

📖 Recipe

Pumpkin Granola close up

Heart Healthy Pumpkin Granola

Laura Yautz
Is it time to switch up your breakfast to something more seasonal? Pumpkin granola has you covered! My version is really simple, delicious, and has no added sugar or oils! Mix, bake, enjoy, repeat!
5 from 1 vote
Print Recipe Pin Recipe Save Recipe
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Course Breakfast, Snack
Cuisine American
Servings 7
Calories 278 kcal

Ingredients
  

  • 1 cup Old Fashioned Oats
  • 1 cup chopped, pitted Dates
  • ½ cup Raisins
  • ¼ cup Sesame seeds
  • ¼ cup Pumpkin seeds (pepitas)
  • ¼ cup slivered Almonds
  • ¼ cup chopped Pecans
  • ¼ cup Hemp seeds
  • ⅔ cup Pumpkin puree
  • 1 tablespoon Lemon juice
  • 1 teaspoon Vanilla extract
  • 1 teaspoon Pumpkin pie spice
  • ½ teaspoon Cinnamon
  • (Optional) 2-3 tablespoon Maple Syrup or Honey

Instructions
 

  • Preheat oven to 300 degrees F.
  • Combine all ingredients and mix well.
  • Transfer to a baking sheet, and spread thin.
  • Bake for 30-35 minutes, tossing every 10 minutes, until mixture is dry and crispy, but not burned.

Nutrition

Serving: 0.5cupCalories: 278kcal (14%)Carbohydrates: 37.6g (13%)Protein: 7.8g (16%)Fat: 12.3g (19%)Saturated Fat: 1.6g (10%)Polyunsaturated Fat: 5.5gMonounsaturated Fat: 4.7gSodium: 4.2mgPotassium: 591.6mg (17%)Fiber: 6g (25%)Sugar: 20.8g (23%)Vitamin A: 181.9IU (4%)Vitamin C: 2.4mg (3%)Calcium: 98mg (10%)Iron: 3.1mg (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 granola
Tried this recipe?Let us know how it was!
Granola spilling out of a Mason jar on a black background with text overlay: Heart Healthy Pumpkin Granola, no added sugar, easy.
Granola spilling out of a Mason jar on a black background with text overlay: Heart Healthy Pumpkin Granola, no added sugar, vegan.
Close up of pumpkin granola with text overlay: Heart Healthy Pumpkin Granola, no added sugar, easy.
Granola spilling out of a Mason jar on a black background with text overlay: Heart Healthy Pumpkin Granola, no added sugar, easy.
Granola spilling out of a Mason jar on a black background with text overlay: Heart Healthy Pumpkin Granola, vegan, easy.
Split image; top image is close up of pumpkin granola, bottom image is granola spilling out of a Mason jar on dark background. Text overlay: Heart Healthy Pumpkin Granola, vegan, easy.
Split image; top image is close up of pumpkin granola, bottom image is granola spilling out of a Mason jar on dark background. Text overlay: Heart Healthy Pumpkin Granola, no added sugar, easy.
Granola spilling out of a Mason jar on a black background with text overlay: Heart Healthy Pumpkin Granola, no added sugar, easy.
Granola spilling out of a Mason jar on a black background with text overlay: Heart Healthy Pumpkin Granola, no added sugar, easy.

Healthy Crock Pot Cincinnati Chili

by 2 Comments

Have you heard of Cincinnati Chili? If you live here in Pittsburgh, maybe not, but I'm dropping in today to say you should absolutely try it. I mean, this is the epitome of comfort food! Thick, sweet and spicy chili meat sauce, drowning a pile of spaghetti, all smothered in cheddar cheese and diced onions. Sound healthy? It's not. But I spent some time working on a much healthier, but still just as delicious version using the Crock Pot! Say 'hello' to my Healthy Crock Pot Cincinnati Chili!

Don't be frightened by the ingredient list. It's mostly spices!

Crock Pot Cincinnati Chili

How to Make Healthy Crock Pot Cincinnati Chili

So, this is pretty simple. Take all the ingredients up to and including the cloves, and toss them in your Crock Pot. Stir. Cook all day. Dinner is DONE when you come home! Okay, so you'll still have to cook the spaghetti, so add another 10 or 15 minutes there.

But how did I make it healthier? The first thing I did was get rid of the meat. I know, I know. But ground beef is often very fatty (saturated fat, too!), and adds a lot of calories to the dish. I was able to get my hands on some split urad dal (split black lentils) from my local Indian grocer. These were amazing in this recipe! They make the sauce look very much like there's ground beef in it, and the texture was - while not exactly like ground beef - awesome! If you can't find split urad dal, you can easily substitute black or green/brown lentils.

The next thing I did was add some veggies into the sauce. I used red bell peppers, carrots, and mushrooms. Use whatever you like though! The great thing about a slow cooker for this particular recipe is that the long cook time breaks down the vegetables, so they're barely noticeable. Great for kids and spouses who won't eat vegetables!

I also used some very low, or no, sodium products. I recommend using homemade vegetable broth in this recipe. Otherwise, look for one with the lowest amount of sodium you can find. Same goes for the tomato sauce and tomato paste. There are no added salt varieties available at most stores for the same cost as the regular versions. You can always add your own salt if you think it needs some, but you can't take any out once it's there!

Using whole wheat spaghetti (or brown rice spaghetti, or quinoa spaghetti, or lentil spaghetti) is an easy substitute! More fiber and nutrients without the sugar crash. Note that a whole box of spaghetti is meant to serve 8 people. It's easy for portion sizes to get too big with pasta!

Lastly, I ended up making my own "cheese" for this. I used this Vegan Sharp Cheddar Cheese recipe from Sam over at It Doesn't Taste Like Chicken. It's very good, and as you can see, shreds up nicely, and even melts! I used ½ cup sunflower seeds instead of cashews, because that's what I had on hand, and it worked great. I recommend using something like this, since it's made from mostly whole, unprocessed foods. Non dairy cheese subs are alright in a pinch if you want something non dairy. Regular cheddar cheese is fine, too, but watch your portions. No matter which you choose, eat them in moderation, as they are typically high in calories.

Cincinnati Chili twirled around a fork

Nutrition to Love

I want to just point out a few reasons to love this with your whole heart (bad pun intended)! A serving is only 373 calories (without the cheese), which is FAR below what a traditional recipe for Cincinnati Chili would be. Only 4 grams of fat, no cholesterol, and 166 mg sodium. #Winning! It's also got over half your daily intake of fiber and vitamin C, and ⅓ your daily intake of potassium, magnesium, and iron! Plus it's high in protein!

But none of that matters if it doesn't taste good! So does it? YES! But don't take my word for it. Cook it up for dinner or your next football tailgate!

📖 Recipe

Cincinnati Chili in a bowl

Healthy Crock Pot Cincinnati Chili

Laura Yautz
Sometimes called Skyline Chili, too. This version has all the amazing spices of traditional Cincinnati Chili, with a few healthy modifications! Perfect for your next football party or even a weeknight meal. The Crock Pot makes it possible!
5 from 1 vote
Print Recipe Pin Recipe Save Recipe
Prep Time 15 minutes
Cook Time 6 hours 15 minutes
Active time 30 minutes
Course Main Course
Cuisine American
Servings 8
Calories 373 kcal

Equipment

Ingredients
  

  • 1 large Onion, chopped
  • 1 Sweet red pepper, chopped
  • 2 Carrots, chopped
  • 1 cup chopped Mushrooms
  • 8 oz Split Black Urad Dal (or black or green lentils)
  • 3 cups Homemade vegetable broth or low/no added salt vegetable broth
  • 2 cans (30 oz) No Added Salt Tomato Sauce
  • 1 can (6 oz) No Added Salt Tomato Paste
  • ½ oz Baking chocolate
  • ¼ cup Chili powder
  • 2 tablespoon Apple cider vinegar
  • 1 teaspoon Cinnamon
  • 1 teaspoon Cumin
  • 1 teaspoon Sweet Paprika
  • 1 teaspoon Garlic powder
  • ½ teaspoon Crushed red pepper flakes (more or less, to taste)
  • ¼ teaspoon Allspice
  • ¼ teaspoon ground Cloves
  • 1 lb Whole Wheat Spaghetti, cooked according to directions
  • Cheddar Cheese (see recipe notes for suggestion)
  • Optional: Chopped onions and parsley to garnish

Instructions
 

  • Add all ingredients, down to cloves, to slow cooker. Stir and cook on high for 6 hours, or low for 10 hours.
  • Ladle over cooked spaghetti, top with grated cheddar cheese (or substitute of choice), and sprinkle with chopped onions and parsley, if desired.

Notes

I used this Vegan Sharp Cheddar Cheese recipe, and made it with sunflower seeds instead of cashews. I highly recommend! But if you'd prefer to not make an additional recipe, subbing a commercial non-dairy shredded cheese, or shredded cheddar cheese is fine. To keep it on the healthier side, watch your portion of ANY cheese or "cheese" you use!

Nutrition

Calories: 373kcal (19%)Carbohydrates: 73.9g (25%)Protein: 17.4g (35%)Fat: 4g (6%)Saturated Fat: 1g (6%)Polyunsaturated Fat: 1.3gMonounsaturated Fat: 0.8gSodium: 166.1mg (7%)Potassium: 1121.9mg (32%)Fiber: 13.4g (56%)Sugar: 10.5g (12%)Vitamin A: 396.3IU (8%)Vitamin C: 37.5mg (45%)Calcium: 80.9mg (8%)Iron: 6.4mg (36%)

*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 lentils
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Fudgy Black Bean Brownies

by 4 Comments

Hands up if you love cooking with coffee!! 🙋‍♀️ You're going to want to make these Fudgy Black Bean Brownies STAT! These brownies are super moist, with just the right about of chocolate and coffee to remind you of your favorite coffee shop beverage without putting you in a sugar coma. Plus, you can use either regular or decaf coffee depending on your preference.

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

Cut brownies on a cooling rack, sprinkled with powdered sugar.

This is for all you lovers of dense, fudgy brownies! These make perfect packable treats for lunchboxes, or dessert for quiet nights in. Valentine's Day? Check. Mother's Day? Also yes! Any day? You got it!

Try them a la mode with delicious Mint Chip Ice Cream! Be sure to check out our Peanut Butter and Jelly Dessert Bars, too.

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Heart Health Benefits of Black Bean Brownies

Our brownies use a mix of ingredients that provide heart protective nutrition, like fiber, omega-3 fatty acids, polyphenols, antioxidants, and vitamins and minerals. When included as part of an overall balanced diet, we can see benefits like improved cholesterol profiles, lower blood pressure, reduced inflammation, and better vascular function.

Walnuts alone have quite a favorable effect on the cardiovascular system. Studies have reported walnuts to improve the circulating fatty acid profile, in favor of omega-3s, improve triglyceride and cholesterol status, and decrease blood pressure and atherosclerosis risk (1).

Macronutrients

This recipe is a good source of plant protein, thanks to the black beans! These, along with many of our other ingredients, also ensure the brownies are high in fiber. This can help you manage cholesterol of course, but also helps blunt the effect of some of the sugar in the dessert. While most of the sugar in this recipe is naturally occurring, it should still be consumed in moderation, as it contributes calories that are easily overeaten. I.e. even a healthier dessert is still a dessert! 🙂

Micronutrients and Bioactive Components

Bioactive compounds are substances that have effects within the body that promote good health. Here are some of the most abundant bioactive compounds in fudgy black bean brownies:

  • Chlorogenic Acids - (in coffee) group of polyphenols that may help to lower blood pressure (2);
  • Soluble fiber - (in black beans and chia seeds) a type of fiber that dissolves in water and can help lower cholesterol and blood sugar (3);
  • Insoluble fiber - (in black beans and whole wheat flour) type of fiber that does not dissolve in water, and helps add bulk to the stool, reducing constipation risk (3);
  • Resistant starch - (in black beans) - portion of starch that is not digested in the small intestine, and is instead fermented by microorganisms in the colon, creating short chain fatty acids that may be associated with improved gut health, glucose control, lower cholesterol, and decreased risk of colon cancer (4);
  • Potassium and magnesium - (in black beans and pumpkin) minerals that support healthy blood pressure and heart rhythm;
  • β-carotene - (in pumpkin) these carotenoids can help improve cardiovascular risk factors and increase circulating antioxidants (5);
  • Procyanidins and epicatechins - (in cocoa) flavanols with intensely anti inflammatory effects, which support the cardiovascular system and may help prevent cancer (6); and
  • Alpha-linolenic acid (ALA) - (in chia seeds and walnuts) an omega-3 fatty acid found primarily in plants that seems to reduce the risk of cardiovascular disease (7).

Ingredients

Here is what you'll need for this recipe, along with some applicable substitutions and notes.

Ingredients for fudgy black bean brownies.
  • Strong coffee - regular or decaf is fine. You can also use espresso or instant coffee for this.
  • Dates - dried, pitted dates are what you want. The whole ones, not the chopped up pieces covered in oat flour.
  • Black beans - look for no added salt canned black beans, and be sure to drain and rinse them well.
  • Pumpkin puree - not pumpkin pie filling. You could also use applesauce, a mashed banana, or plain unsweetened yogurt instead.
  • Maple syrup - look for 100% pure maple syrup. It's still an added sugar to be used in small amounts, but also adds some nutrition.
  • Cocoa powder - unsweetened cocoa powder, either natural or Dutch-processed will work here. I use natural cocoa powder. This lends a more intense chocolatey flavor, while Dutch-processed will result in a more mellow chocolatey taste.
  • Whole wheat pastry flour - keeps the brownie light and helps it hold together. Whole wheat flour could work in a bind but may make the brownies drier. I have not tested a gluten free flour with this recipe.
  • Ground chia seeds - helps keep the brownies together. You can also use ground flax seeds.
  • Vanilla - to balance the chocolate
  • Walnuts - use any type of nut you have on hand

See recipe card for quantities.

Instructions

Here's how to make fudgy black bean brownies.

Dates soaking in coffee.
  1. Step 1: Soak the dates in the coffee.
Wet ingredients in blender.
  1. Step 2: Add the coffee, dates, black beans, pumpkin puree, maple syrup, and vanilla to a blender.
Wet ingredients blended together.
  1. Step 3: Blend on high until the mixture is completely smooth.
Dry ingredients added to the wet ingredients.
  1. Step 4: Transfer the black bean mixture to a bowl, and add the cocoa powder, flour, and ground chia seed to the bowl and mix well.
Nuts added to the brownie batter.
  1. Step 5: Add the nuts, and fold them into the batter.
Brownie batter spread in a pan.
  1. Step 6: Pour the batter into a baking pan that has been sprayed with cooking spray, or lined with parchment.
Brownies baked in a pan.
  1. Step 7: Bake until a toothpick inserted into the center comes out clean. Cool in the pan for about 10 minutes before removing the brownies from the pan and cooling completely on a wire rack.

Hint: it's important not to overbake these brownies. They can become tough and dry. Slightly underbaked is preferable to overbaked in this case!

Brownies, cut, on a cooling rack.

Equipment

The most important piece of equipment for making these brownies (besides the pan of course) is a high speed blender. That will make quick work of breaking down the dates and black beans with no little pieces remaining. While less ideal, a regular blender or food processor can be used. Be sure to thoroughly soak the dates so they are very soft.

Storage

The cooled brownies can be stored in an airtight container on the counter for up to 3 days, or in the refrigerator for up to 7 days.

Healthy heart pro tips

Some people are more sensitive to caffeine than others. For some, it may raise blood pressure, but for most people, up to 400mg of caffeine is considered safe (2). If you find caffeine consumption raises your blood pressure, opt for decaf (note that even decaf coffee has a little caffeine in it).

If you drink coffee, make sure you use a paper filter to brew it. Unfiltered coffee can raise cholesterol (8).

Side view of cut brownies on a cooling rack.

FAQ

Can I use another type of bean in these brownies?

Yes, you can use chickpeas, kidney beans, adzuki beans, or even lentils to make these brownies.

Can I leave the beans out of this recipe?

No. This recipe was developed specifically to include the beans. If you don't want the beans, you are looking for a different recipe.

Looking for more heart healthy baking recipes? Try these:

Pairing

These are my favorite dishes to serve with fudgy black bean brownies:

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📖 Recipe

Side view of cut brownies on a cooling rack.

Fudgy Black Bean Brownies

Laura Yautz
These brownies are so moist and delicious, no one will guess what's in them! A little black (bean) magic!
5 from 2 votes
Print Recipe Pin Recipe Save Recipe
Prep Time 35 minutes
Cook Time 30 minutes
Total Time 1 hour 5 minutes
Course Dessert
Cuisine American
Servings 12
Calories 158 kcal

Equipment

Ingredients
  

  • 1 cup Strong Brewed Coffee
  • 1 cup Dates dried and pitted
  • 1 can No Added Salt Black Beans drained and rinsed
  • 2 tablespoon Pumpkin Puree
  • 2 tablespoon Pure Maple Syrup
  • 1 teaspoon Vanilla Extract
  • ⅔ cup Cocoa Powder
  • ⅔ cup Whole Wheat Pastry Flour
  • 2 tablespoon Ground Chia Seeds or ground flax seeds
  • ½ cup Walnuts chopped

Instructions
 

  • Preheat oven to 350 degrees.
  • To the very strong, hot brewed coffee, add the dates, and allow to soak at least 20 minutes.
  • After 20 minutes, pour the coffee and dates, black beans, pumpkin puree, and vanilla into your high-speed blender, and blend on high until very smooth. Transfer the mixture to a large bowl.
  • Add all the remaining ingredients, except nuts, to the bowl and stir to combine.
  • Add the nuts and fold in to the batter.
  • Transfer the batter to an 8x8 or 9x9 brownie pan, sprayed with cooking spray or lined with parchment paper. Sprinkle additional chopped nuts over the top, if desired.
  • Bake for about 30-40 minutes, until a toothpick inserted into the center comes out clean.
  • Allow to cook in pan for 10 minutes before removing to a wire cooling rack.
  • Allow to cool completely before slicing.

Nutrition

Serving: 1brownieCalories: 158kcal (8%)Carbohydrates: 28g (9%)Protein: 5.4g (11%)Fat: 5g (8%)Saturated Fat: 0.8g (5%)Polyunsaturated Fat: 3gMonounsaturated Fat: 0.7gSodium: 2mgPotassium: 315mg (9%)Fiber: 6.6g (28%)Sugar: 12g (13%)Vitamin A: 68IU (1%)Vitamin C: 0mgVitamin K: 2µg (2%)Calcium: 40mg (4%)Iron: 2mg (11%)Magnesium: 70mg (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 black bean brownies
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Food safety

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

  • Wash hands before touching food, and after touching your hair, face, pets, etc.
  • Make sure all needed utensils and equipment are clean and sanitized before beginning
  • Never leave cooking food unattended

See more guidelines at USDA.gov.

Side view of cut brownies on a cooling rack. Text overlay: Fudgy Mocha Black Bean Brownies; heart healthy, vegan.

Is Coffee Good for Your Heart?

by Leave a Comment

This post is sponsored by Purity Coffee, and contains sponsored links. I have received free product in exchange for my honest opinions.

Coffee is one of those things the recommendations seem to go back and forth on - is coffee good for your heart health? Is it a guilty pleasure or natural superfood? Because we all know we should be cautious taking nutrition advice from social media, we thought we would clear up any confusion and shed some light on the science based health benefits of quality coffee in this blog post.

Coffee and heart health

You'll be glad to hear that there is science to support boosting your heart health with coffee. However, when it comes down to it, quality really does matter. 

Choose a clean & healthy coffee

A heaping spoonful of low quality instant coffee, or the coffee you might buy at most gas stations, will likely use the cheapest, lowest quality coffee beans (usually selected based on price alone). These beans may contain a higher ratio of bean defects (such as insect damage, over-fermented, and oxidized) and higher levels of mold. Plus, the coffee could quite possibly be stale. Many of the benefits of the coffee compounds will still be present, but so will compounds that can create adverse health effects.

It is best to find a coffee that's tested to be free of contaminants, like Purity Coffee. 

Purity Coffee is the only coffee that is produced with health as the top consideration. Every step of the way, from organically grown plants to fresh, nitrogen-flushed bags, they make sure the coffee is pure and clean. Not only is Purity Coffee free of contaminants, but it is roasted to have the highest concentration of antioxidants and the lowest risk of carcinogenic compounds. You can be confident that your health is in good hands when you brew Purity Coffee at any temperature.

Five ways coffee can boost your heart health:

Coffee boosts heart health

1. Antioxidants

The key ingredient is a group of antioxidants known as chlorogenic acids, or CGAs. These components protect you from damaging free radicals. Free radicals are waste products that come from naturally occurring processes in the body, as well as exposure to ultraviolet radiation and environmental pollutants. When free radicals build up too high in the body, they have a damaging effect on our DNA. Left unchecked over time can lead to health problems like heart disease and cancer. That's why it's so important to consume a diet rich in antioxidants. CGAs (antioxidants) eliminate these oxidizing molecules in the body. That's why they're called "antioxidants." 

Coffee is one of the richest sources of antioxidants in the western diet and PURITY is the richest source of antioxidants out of all coffees.

2. Type 2 Diabetes

Type 2 Diabetes and heart disease often go hand-in-hand. And if you have type 2 diabetes you're already at a greater risk for developing heart disease!

This 2014 study showed that participants who increased their coffee consumption by more than 1 cup per day over a 4 year period had an 11% lower risk of type 2 diabetes in the subsequent 4 years compared with those who made no changes in their coffee consumption. Participants who decreased their coffee intake by more than 1 cup per day had a 17% higher risk for type 2 diabetes. 

3. Liver Disease

This meta-analysis suggests a 40% reduced risk of liver cancer in coffee drinkers. Research also suggests that coffee consumption is associated with a lower risk of other liver conditions as well.

Your liver is important in removing waste products accumulating in your body from free radical damage and medication usage. Treat it well!

4. Heart Health

This recent study suggests a lower risk of atrial fibrillation among those who consume 1-3 cups of coffee per day. Atrial fibrillation is an irregular or "fluttering" heartbeat that can lead to heart attacks, strokes, and other heart conditions.

5. Live Longer

Coffee is valued for its high antioxidant value and phytochemicals, so it is no surprise that coffee has been linked to lower risk for certain types of cancers. It also may promote longevity. According to the American Institute for Cancer Research, "coffee drinkers may live longer than non-coffee drinkers, having lower risk of dying from many cancers - as well as other chronic diseases."  You can read more about the research on the AICR website here.

Regular or Decaf Coffee for Heart Health?

Either! Caffeine can raise some people's blood pressure, though. So if you're one of those people, consider decaf. You'll get all the same heart healthy benefits we discussed above without the heart-racing!

No matter what kind of coffee you choose, be sure to brew it with a paper filter. Unfiltered coffee may raise cholesterol.

Coffee boosts heart health

What's your favorite way to have your coffee? For me, it's usually plain black coffee. A big hot mug of comfort! And let me tell you what; Purity Coffee is one of the comfiest coffees I've had! It's so smooth and delicious, and I never feel jittery after **a little** too much!

If you want to try it too, head over to the Purity Coffee Shop and use my discount code for 10% off your whole order! LYAUTZRD10 (I don't receive any compensation for anything you order - this is solely a discount for you!)

I've also got a coffee giveaway going on over on my Instagram page! You can enter as many times as you like between now and September 30, 2019! Enter here.

Brussels Sprout, Sweet Potato, and Black Bean Tostadas

by 2 Comments

This recipe is sponsored by Maria & Ricardo's Quinoa Flour Tortillas.

Every once in a while, random thoughts come together to form an amazing idea that seems so unique, yet fits perfectly. That's how this recipe was. Seasonal Brussels sprouts and sweet potatoes over creamy black beans with a crispy tostada shell, all drenched in a spicy homemade salsa verde? Yes, yes, YES a thousand times to Brussels Sprout, Sweet Potato, and Black Bean Tostadas!

Brussels Sprout, Sweet Potato & Black Bean Tostadas

How to Make Black Bean Tostadas

First, make sure you have this spicy and delicious Salsa Verde on hand!

These actually come together rather quickly, even though they look complicated! Make sure to prep all your ingredients first. I peeled the sweet potato, but you don't have to. If you do, make sure to save the peels and make Zero Waste Vegetable Skin Crisps later! Chop into small cubes, about ½ inch. If the cubes are too large, they will take too long to cook.

For the Brussels sprouts, I actually used pre-shredded sprouts. It was a huge time saver! I found them at Trader Joe's in the refrigerated section where the pre-chopped broccoli florets and cauliflower rice is. If you can't find them though, you could use a mandolin slicer or even a cheese grater with large holes to easily shred Brussels sprouts.

The sweet potato gets a quick saute with onions and garlic before adding red wine vinegar and water, along with the sprouts and spices to simmer for a bit. Vinegar is a vital ingredient here. It's going to pump up the flavor and take on some of the qualities of salt. It's a great way to keep the sodium low in many dishes, but especially a dish like this where you are expecting a salty taste.

Now comes the bean spread. Super simple! Toss the ingredients into your food processor and process until it's smooth. Whew! 😁

Lastly, the tostada shells. These are way easier than you think! I kept it on the healthier side by baking them instead of frying. Just a quick coat with cooking spray on each side, and bake 4 minutes on each side. I really couldn't believe how much these quinoa flour tortillas crisped up! They were so crunchy and delicious, and were the perfect complement to the creamy bean spread! The next thing I want to do with them is make homemade tortilla chips to slurp up all the extra salsa verde!

Maria & Ricardo's Quinoa Flour tortillas are made from a unique blend of quinoa flour, tapioca & potato starch and avocado oil. This allows the tortillas to be gluten free, while still being flexible enough to hold all your taco or burrito stuffing! I found these at Whole Foods, and with my Amazon Prime discount, they were less than $3. Perfection!

Black Bean Tostadas

Now the assembly. Really do it any way you want. But my preference is tostada shell, smeared with bean spread (warm it up if you want), topped with Brussels sprout sweet potato mix, smothered in salsa verde with a squeeze of lime, slice of avocado and chopped cilantro. Heaven!

A huge thank you to Maria & Ricardo's for sponsoring this recipe!

📖 Recipe

Brussels Sprout, Sweet Potato & Black Bean Tostadas

Brussels Sprout, Sweet Potato & Black Bean Tostadas

Laura Yautz
A delicious Mexican-inspired, seasonal meal, on the table in 30 minutes!
5 from 2 votes
Print Recipe Pin Recipe Save Recipe
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Course Main Course
Cuisine Mexican
Servings 6
Calories 304 kcal

Equipment

Ingredients
  

Tostada Shells

  • 1 package (6) Maria & Ricardo's Gluten Free Quinoa Flour Tortillas
  • Cooking spray

Black Bean Spread

  • 3 cups (2 cans) low sodium Black Beans
  • ½ cup Salsa Verde (or salsa of choice)
  • 1 teaspoon Cumin

Brussels Sprout Sweet Potato Topping

  • 2 teaspoon Olive Oil
  • 2 medium Sweet Potatoes, peeled and chopped into ½ inch cubes
  • 1 Onion, diced
  • 2 Garlic cloves, minced
  • 2 cups shredded Brussels Sprouts
  • ¼ cup Water
  • ¼ cup Red Wine Vinegar
  • 1 teaspoon Oregano
  • 1 teaspoon Chili Powder (more or less to taste)
  • 1 teaspoon Cumin

To Serve

  • lime slices, avocado, chopped cilantro, salsa verde, as desired

Instructions
 

  • Preheat oven to 400 degrees.
  • While oven preheats, make the bean spread by combining black beans, salsa, and cumin in a food processor, and processing on high until smooth.
  • In a large skillet, heat oil and add sweet potatoes, onion, and garlic. Saute for 5 minutes.
  • Add Brussels sprouts, water, vinegar, oregano, chili powder, and cumin. Reduce heat to low, and cook for about 10 minutes, until sweet potato is tender.
  • Arrange Maria & Ricardo's Quinoa Flour Tortillas on a baking sheet, and spray both sides lightly with cooking spray (or brush with oil). You may need to do this in batches. Bake in the oven on 400 degrees for 4 minutes. Flip tortillas and bake another 4 minutes.
  • To assemble: Place one baked tortilla on a plate. Smear black bean spread around in an even layer. Spoon Brussels sprouts/sweet potato mixture over the black bean spread. Top with a squeeze of lime, avocado, chopped cilantro, and salsa verde, as desired.

Nutrition

Serving: 1tostadaCalories: 304kcal (15%)Carbohydrates: 59.8g (20%)Protein: 9.8g (20%)Fat: 5.3g (8%)Saturated Fat: 0.4g (3%)Polyunsaturated Fat: 0.6gMonounsaturated Fat: 3gSodium: 464.4mg (20%)Potassium: 845mg (24%)Fiber: 13.1g (55%)Sugar: 5g (6%)Vitamin A: 332.8IU (7%)Vitamin C: 35.6mg (43%)Calcium: 109.3mg (11%)Iron: 5mg (28%)

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

Keyword Maria & Ricardo's, Quinoa tortillas, tostada
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Low Sodium Salsa Verde (Tomatillo Salsa)

by 5 Comments

Did you know that salsa is one of the most popular condiments in the US? With good reason! Salsa is so versatile, and can go on about anything from scrambled eggs and grilled chicken, to salads and rice. Like it hot or mild, it's definitely the grown up version of ketchup! Low Sodium Salsa Verde takes it step further and uses tomatillos instead of red tomatoes, for a tangy, spicy, bold condiment you're going to want to never run out of!

Salsa Verde

What Are Tomatillos?

Tomatillos

Tomatillos are a cousin of the tomato that originated in Mexico. They're eaten either raw or cooked. They have a tart flavor when young, and a sweeter flavor when they're mature. Tomatillos are the star of salsa verde, but are also used in chili, stir fry, stews, soups, salads, and desserts. Tomatillos are high in pectin, so they tend to have a thickening effect on dishes.

Tomatillos are widely available in grocery stores these days, usually found near the fresh garlic and ginger. They are also incredibly easy to grow in your backyard garden! I found this out first hand, as I now have tomatillos practically growing out of my ears!

How to Buy Tomatillos

When you're buying tomatillos, looks for fruit that is bright in color (tomatillos can range in color from yellow to green to purple), and firm to the touch. The husk is usually brown and papery, but if they're really fresh they may still be green, and adhere to the fruit.

Tomatillos have a sticky coating under the husk you'll need to rinse off. It comes off easy, but don't be thrown by it if you've never purchased them before.

How to Make Salsa Verde

Making salsa verde is really simple, and can be done two ways. The first way is to use raw tomatillos. Literally toss all the ingredients in a food processor and whiz it up until it's liquidy. It's good this way, and tastes really fresh!

The second way is the way I recommend for this recipe. Roasting the tomatillos and jalapeno mellow out the flavors so they're not quite so sharp, and complement dishes nicely. After roasting, it's a quick trip in the food processor and into the fridge for chilling!

The salsa will thicken a bit because of the high pectin content, so don't worry if it seems watery.

AND... unlike salsa you buy in a jar, my version has no added salt, so you can literally put it on everything without a worry of your blood pressure!

Low Sodium Salsa Verde is great to put on these Black Bean Tostadas, 5 Minute Weeknight Tacos, or 3 Bean Soup!

Enjoy to your heart's content!

📖 Recipe

Salsa Verde

Salsa Verde

Laura Yautz
Simple and delicious salsa using tomatillos. Great for dipping or pouring on tacos, tostadas, or chili.
5 from 3 votes
Print Recipe Pin Recipe Save Recipe
Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Course Condiment, Snack
Cuisine Mexican, Party Food
Servings 10
Calories 35 kcal

Equipment

  • Food processor or blender

Ingredients
  

  • 1 ½ pounds Tomatillos
  • 1-2 Jalapenos
  • 2 Garlic Cloves
  • 2 teaspoon Olive Oil
  • ½ cup chopped Onion
  • ¼ cup packed Fresh Cilantro
  • 1 medium Lime, juiced

Instructions
 

  • Preheat oven to 350 degrees.
  • Remove husks from tomatillos and rinse the sticky residue off them.
  • Place on a baking sheet with the whole jalapeno(s) and garlic cloves, and toss with oil.
  • Bake for about 35 minutes, until tomatillos and jalapeno begin to get brown char spots on them. Some of the tomatillos may burst.
  • Transfer the tomatillos, jalapeno (remove the stem), and garlic to a food processor or blender, with the chopped onion, cilantro and lime juice, and process on high until mostly liquid.
  • Refrigerate.

Nutrition

Calories: 35kcal (2%)Carbohydrates: 5.3g (2%)Protein: 0.8g (2%)Fat: 1.6g (2%)Saturated Fat: 0.2g (1%)Polyunsaturated Fat: 0.4gMonounsaturated Fat: 0.8gSodium: 1.4mgPotassium: 205.7mg (6%)Fiber: 1.5g (6%)Sugar: 3.1g (3%)Vitamin A: 6.3IUVitamin C: 12.2mg (15%)Calcium: 8.5mg (1%)Iron: 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 salsa, tomatillos
Tried this recipe?Let us know how it was!

Instant Pot Baked Apples with Cinnamon and Raisins

by 3 Comments

You want a weeknight dessert that's healthy, fast, simple, and above all, delicious! Instant Pot Baked Apples with Cinnamon checks all the boxes. You probably even have all the ingredients on hand right now! And it's all done in your pressure cooker in just 8 minutes! This healthier take on an old classic will be your new go-to dessert; the perfect end to a healthy meal!

Pressure Cooker Baked Apples

Best Apples for Baked Apples

The best apples for baked apples are ones that are firm, and will hold their shapes through the cooking process. You don't want something that is going to break down and turn to applesauce quickly! Great baking apples include:

  • Braeburn
  • Cortland
  • Fuji
  • Gala
  • Granny Smith
  • Honeycrisp
  • Pink Lady

For my healthy baked apples, I typically use Fuji apples.

How to Core an Apple

There are several ways to core an apple including using an apple corer or using a good old paring knife and spoon. I find an easy way to core apples is to use a melon baller. It's something I already have, and it makes the tool more multifunctional!

First, make sure your apples are clean and dry.

Flip them over so the stem side is on the counter. You can go through the top or bottom of the apple, but I have found coring the apple through the bottom allows the apples to sit up better in the pot!

Carefully use the melon baller to create a circle around the blossom end of the apple, and use it to scoop out the entire core, being careful not to punch through the other side (you will leave the stem side intact).

If you wish, you can scoop a little more out of the inside to create more of a bowl for stuffing, or you can leave it smaller. Either way, your apples are now ready for stuffing and baking!

FAQs and Substitutions

What can I use instead of raisins?

Any dried fruit will work here, as long as you chop it up. You can also do a mixture of dried fruit and oatmeal if you like! If you do that, pour a few teaspoons of apple cider into each apple after you stuff them to help cook the oatmeal.

Can I cook these in the oven?

Sure can! If you want to bake these in the oven, follow the instructions up to step 3, and pour the apple cider in a baking dish with the apples. Bake at 350 degrees F for about 45 minutes, until the apples are very soft and the skin becomes wrinkly.

Why is there so much sugar in these sugar free baked apples?!

That's a great question! When we say something is "sugar free," we're usually referring to the food having no added sugars in the ingredients. You've likely noticed in the nutrition facts that there is sugar listed in the amount of 25 grams per serving. This is naturally occurring sugar, coming exclusively from the fruit!

Apples and raisins both have naturally occurring sugars, which help make them taste sweet. But don't worry about that number when it comes to naturally occurring sugar. There's also lots of fiber and other nutrients that comes with it. And we know that it's the added sugar that can contribute to heart disease, and not the naturally occurring sugar. That makes fruit an excellent heart healthy dessert option!

If you love healthy desserts, you'll want to check out our Heart Healthy Desserts Archive!

If you make Instant Pot Baked Apples with Cinnamon and Raisins, let me know in the comments!

📖 Recipe

Baked apples on a plate.

Instant Pot Baked Apples with Cinnamon and Raisins

Laura Yautz
Quick and healthy dessert that's sweet enough with no added sugar! The apples, raisins, and spices may make it perfect for Fall evenings, but these ingredients are available and delicious year round!
5 from 3 votes
Print Recipe Pin Recipe Save Recipe
Prep Time 10 minutes
Cook Time 8 minutes
Total Time 18 minutes
Course Dessert
Cuisine American
Servings 7
Calories 126 kcal

Equipment

  • 6 qt or bigger Pressure Cooker

Ingredients
  

  • 7 Apples
  • ½ cup Raisins (more or less depending on the size of your apples)
  • ½ cup Apple Cider or water
  • ½ teaspoon Cinnamon
  • A sprinkle of ground Cloves
  • Toasted walnuts to garnish, if desired

Instructions
 

  • Core the apples.
  • In a small bowl, combine raisins, cinnamon, and clove. Fill each apple with raisin and spice mixture.
  • Pour ½ cup water, or apple cider, into the pressure cooker pot, and arrange apples inside.
  • Cook for 8 minutes at high pressure. If you have very large apples, add and minute or two.
  • Manually release the pressure. Garnish with toasted walnuts, if desired.

Notes

If you want to bake these in the oven, follow the instructions up to step 3, and pour the apple cider in a baking dish with the apples. Bake at 350 degrees F for about 45 minutes, until the apples are very soft and the skin becomes wrinkly.

Nutrition

Serving: 1appleCalories: 126kcal (6%)Carbohydrates: 33.3g (11%)Protein: 0.8g (2%)Fat: 0.4g (1%)Saturated Fat: 0.1g (1%)Polyunsaturated Fat: 0.1gMonounsaturated Fat: 0gTrans Fat: 0gCholesterol: 0mgSodium: 3mgPotassium: 272.3mg (8%)Fiber: 4.8g (20%)Sugar: 25g (28%)Vitamin A: 5.5IUVitamin C: 8.6mg (10%)Calcium: 16.1mg (2%)Iron: 0.4mg (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 Fruit dessert, Healthy dessert, Instant pot dessert, Pressure cooker dessert, Quick cooker dessert, Vegan, Vegetarian
Tried this recipe?Let us know how it was!
Small plate with 3 baked apples on it. Text overlay: Pressure Cooker Baked Apples with oven option

Cauliflower Kale Salad with Apricots & Toasted Hazelnuts

by Leave a Comment

A show stopping side dish for your holiday meal, this roasted Cauliflower Kale Salad delivers! Featuring delicious caramelized cauliflower tossed in a bit of poultry seasoning, paired with juicy and sweet dried apricots and toasty hazelnuts, all over a bed of sweet and earthy massaged kale, this is the crowd pleasing salad you've been searching for!

Large serving dish with kale and cauliflower on it, with serving utensils.

Salads don't have to be boring, and this roasted cauliflower and kale salad recipe proves it! It's practically begging to be made for your next special occasion! But it's also easy enough to make for an average night in. You can also toss in a can of chickpeas to make it a whole meal if you like!

Make sure to explore some of our other healthy holiday sides, including Roasted Acorn Squash with Sage Pesto, Stuffed Honeynut Squash, and Roasted Maple Curry Carrots!

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What makes Cauliflower Kale Salad heart healthy?

Cauliflower is a cruciferous vegetable, which is a vegetable group that often gets recognized for its anticancer properties. But cauliflower is also great for your heart! It's high in fiber and antioxidants, notably, vitamin C; both important in heart health.

Kale is also a cruciferous vegetable, so it boasts many of the same benefits of cauliflower, PLUS it's high in vitamin K - something to take note of if you are on blood thinners.

Onions are a member of the allium family, like garlic. This group of vegetables tends to have cholesterol-lowering abilities, making them a great choice for seasoning dishes without a lot of salt (a quick sauté of any allium vegetable and you're in business!).

Dried apricots lend a perfectly sweet contrast to other ingredients. With their vibrant color, you can expect them to be high in vitamin A, but you might not expect them to be a good source of vitamin E, copper, and iron. Remember, a little goes a long way with dried fruit - they're almost like candy! Almost.

Finally, hazelnuts. Nuts in general are known for their heart healthy benefits, and hazelnuts (AKA filberts) are no different. I find hazelnuts to be drier and crunchier than other nuts, which made them a unique addition here. Though high in fat, it's almost entirely monounsaturated fat; the healthiest kind of fat. Hazelnuts are also good sources of other heart healthy nutrients, like vitamin E, manganese, and copper.

Ingredients

Simple, seasonal ingredients is what we're after for our cauliflower kale salad.

Ingredients for Cauliflower Kale Salad.
  • Cauliflower
  • Onion
  • Celery
  • Poultry Seasoning and Ground Pepper
  • Olive Oil
  • Kale
  • Dried Apricots
  • Hazelnuts
  • Orange

See recipe card for quantities.

Instructions

If the ingredients aren't simple enough, try the process! Here's what you'll do.

Half of a head of cauliflower on a cutting board.

First prepare the cauliflower, by cutting the head in half.

Half of a head of cauliflower with the center stem cut out.

Remove the stem by cutting into it on the bias, and discard.

Cauliflower cut into small florets on a cutting board.

Now cut the cauliflower into bit sized pieces.

Chopped cauliflower, celery, and onions on a baking sheet.

Chop the rest of the vegetables, and place them all on a baking sheet.

Chopped vegetables tossed with herbs and oil, on a baking sheet.

Toss with oil and herbs and bake until completely roasted.

Hazelnuts in a roasting pan.

In the last 5 minutes of roasting, you can put the hazelnuts in the oven in a separate pan to toast, if they are raw.

Kale in a large bowl, with a hand massaging it.

Meanwhile, remove the kale from the stems, and tear into bite sized pieces. In a large bowl, drizzle with oil and a little salt, and massage the kale.

Massaged kale in a large metal bowl.

Continue until the volume is reduced by about half, and the kale is bright green.

Bowl of massaged kale, with orange juice being poured into it.

Pour in juice from the orange, and toss to coat.

Chopped dried apricots on a cutting board.

Chop the apricots and hazelnuts. Assemble the salad by layering the kale on a large platter, then topping with the cauliflower, hazelnuts, and apricots. See the image below.

Hint: massaging the kale makes it more tender and less bitter. While it's technically an optional step, it goes a long way in making the final dish crave-able!

Overhead picture of kale cauliflower salad on a large serving platter.

Substitutions

Salads are really versatile and customizable! Here are some substitutions you may want to try in case some ingredients are sold out!

  • Greens - instead of kale, you can use spinach, or any other type of lettuce you like. You'll skip the massage step too.
  • Cauliflower - use broccoli or Brussels sprouts if cauliflower isn't your speed
  • Apricots - try dried cherries or apples instead of apricots

Equipment

Besides the basic cutting board and knife, measuring cups*, etc., you'll want a few kitchen tools to make kale cauliflower salad easier.

You'll want a half sheet pan*, which will ensure your vegetables have plenty of space to roast properly instead of steaming, which can happen if they are crowded on the baking sheet.

I also like to line the pan to make for easy clean up. I prefer silicone baking mats*, or parchment paper for this.

Lastly, you will want a citrus juicer* or squeezer to make quick work of that orange. If you don't have one, you can use a beater from a hand mixer to extract the juice.

*Note that these are affiliate links, and I may receive a small commission at no additional charge to you. Thanks for your support!

Storage

Leftovers will store well for about 3 days in the refrigerator.

Top tip

Do not overcook the cauliflower! This will result in a mushy topping for your salad. Roast until you can start to see char on the cauliflower, but it is still crisp-tender.

Kale salad on a small plate.

FAQ

Are there any substitutes for dried apricots?

Yes, dried apricots can be substituted with other dried fruits like raisins, dried cherries, or even small pieces of dried apple. The point is to add a hint of sweetness to contrast the robust flavors.

Can we use another type of nut instead of hazelnuts?

Yes, you can substitute hazelnuts with other nuts like almonds or walnuts. Experiment and find what suits your palate the best. Just make sure your choice of nuts is toasted to bring out the most flavor.

Do I have to massage the kale?

Sounds funny doesn't it? Technically no. But massaging it makes it more tender and less bitter. It's easier to eat that way, plus it ensures the oil reaches every nook and cranny of the kale leaves.

Looking for more healthy holiday recipes? Try these:

Pairing

These are my favorite dishes to serve with Cauliflower Kale Salad:

Want to say thank you?

📖 Recipe

Large serving dish with kale and cauliflower on it, with serving utensils.

Cauliflower Kale Salad with Apricots and Toasted Hazelnuts

Laura Yautz
A delightfully easy salad featuring seasonal cauliflower, onions, and celery, seasoned with all the flavors of Fall!
No ratings yet
Print Recipe Pin Recipe Save Recipe
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Course Holiday, Salad, Side Dish, vegetable
Cuisine American
Servings 6
Calories 195 kcal

Equipment

Ingredients
  

  • 4 cups Cauliflower florets and pieces (about 1 small head or use frozen)
  • 1 medium Onion chopped
  • 1 cup chopped Celery
  • 2 tablespoon Olive oil
  • 1 teaspoon Poultry Seasoning
  • ½ teaspoon Ground Pepper
  • 1 bunch Curly Leaf Kale about 6 cups
  • 3 tablespoon Olive Oil
  • ¼ teaspoon Salt
  • 1 medium Orange juiced
  • ¼ cup diced Dried Apricots
  • ¼ cup toasted Hazelnuts roughly chopped

Instructions
 

  • Preheat oven to 425 degrees F.
  • Combine cauliflower, onion, celery, oil, and poultry seasoning on a large baking sheet. Bake for about 20-25 minutes, tossing periodically.
  • In the last 5 minutes of baking, put the hazelnuts in the oven in a separate pan to toast, if they are not already toasted.
  • Meanwhile, remove the kale from the stems, and tear into pieces. Place it in a large bowl.
  • Drizzle with 3 tablespoons olive oil and the salt, and massage the kale until it becomes bright green, and the total volume is reduced by around half.
  • Pour in the orange juice, and toss to coat. Taste, and add more juice or a pinch more salt if needed.
  • Chop the dried apricots.
  • Remove the cauliflower (and hazelnuts too, if you're toasting them) from oven when it is roasted to your liking, and allow to cool slightly.
  • Roughly chop the hazelnuts.
  • Use tongs to transfer the kale to a large serving platter or bowl. Top with the cauliflower mixture, and add the chopped apricots and hazelnuts.
  • Serve warm or room temperature, as desired.

Nutrition

Calories: 195kcal (10%)Carbohydrates: 14g (5%)Protein: 4g (8%)Fat: 15g (23%)Saturated Fat: 2g (13%)Polyunsaturated Fat: 2gMonounsaturated Fat: 11gTrans Fat: 0gCholesterol: 0mgSodium: 147mg (6%)Potassium: 507mg (14%)Fiber: 4g (17%)Sugar: 7.5g (8%)Vitamin A: 218IU (4%)Vitamin C: 64mg (78%)Vitamin K: 106µg (101%)Calcium: 94mg (9%)Iron: 1.2mg (7%)Magnesium: 35mg (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 cauliflower recipes, healthy holiday recipes
Tried this recipe?Let us know how it was!

Food safety

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

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

See more guidelines at USDA.gov.

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Sautéed Tempeh with Caramelized Onions and Grapes

by Leave a Comment

This is an easy recipe for tempeh if you've never cooked with it before. We start with delicious caramelized onions, and then add some cooking wine and red grapes for a little sweetness. We finish off this easy Sautéed Tempeh recipe with fresh rosemary. The slight piney and citrus notes play off the sweetness in a way that screams Fall.

Cast iron skillet with tempeh, caramelized onions, and grapes in it. Garnished with fresh rosemary.

This recipe is absolutely made for the Fall. But thankfully these ingredients are easily available just about anywhere all year round! It's high in protein, fiber, potassium, magnesium, and iron, and a great source of heart healthy mono- and polyunsaturated fats!

This easy sautéed tempeh is inspired by similar pork chop recipes that use fruit; often either apples or grapes, and bake in the oven. Tempeh works as a great stand-in for pork in this dish. The flavors taste like it took hours, when this recipe takes only about 45 minutes. Perfect comfort food! The tempeh dish pairs perfectly with my Stuffed Honeynut Squash.

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Ingredients

This roasted tempeh recipe is minimalist in nature. You only need a few simple ingredients.

Ingredients for skillet tempeh recipe.

See recipe card for quantities.

Instructions

While the process for how to prepare tempeh isn't difficult, it does take a little (optional) prep before it's ready to cook.

Steaming tempeh in a steamer pan.

Cut the tempeh, place it in a steamer pan, and steam for 15 minutes.

Sliced, raw red onions in a skillet, ready for caramelization.

While the tempeh steams, slice the red onion, and add it to a skillet with hot oil in it.

Caramelized red onions in a skillet.

Sauté the onions until they are well caramelized.

Uncooked tempeh in a skillet, being sauteed.

Remove the onions, and add the tempeh to the pan.

Cuts of tempeh, browned in a skillet.

Turn the tempeh pieces after about 5 minutes, and sauté another 5 minutes.

Simmering grapes, caramelized onions, and rosemary in cooking wine and vegetable broth.

Remove the tempeh, and add the broth, cooking wine, onions, grapes, and rosemary to the pan.

Tempeh in a skillet, with grapes and caramelized onions, ready to go in the oven.

Simmer for about 5 minutes before adding the tempeh back in.

Finished tempeh recipes in a skillet.

Bake for about 20 minutes.

Hint: steaming the tempeh and caramelizing the onions take about the same time. Do these two tasks at the same time to save a lot of time.

Substitutions

Sautéed tempeh is easily modifiable, depending on the ingredients you have.

  • Tempeh - use extra firm tofu if you're not a tempeh fan
  • Grapes - use apple slices
  • Red cooking wine - use extra vegetable broth instead

Note that tempeh isn't always gluten free. Sometimes brands mix whole grains with the soybeans, as in the variety I'm using from Trader Joe's. This version has barley in it, which may be contaminated with gluten. If you need to follow a gluten free diet, make sure your tempeh is actually gluten free.

Variations

You might like to try dressing up your roasted tempeh recipe for other seasons. Try these:

  • Spring - try using strawberries (fresh or frozen) instead of grapes, and season with fresh basil after the cooking is done, instead of rosemary
  • Summer - use stone fruit, like peaches and nectarines, instead of grapes, and use a mix of fresh tarragon and thyme instead of rosemary (omit the cooking wine and use equal amount vegetable broth)

Find more Healthy Fall Recipes here!

Storage

Store the finished recipe in the refrigerator in an airtight container. Good for about 5 days. In fact, it's even tastier the next day!

Top tip

Find tempeh in most grocery stores where you also find tofu. It may be near the fresh produce or near animal meats. It will be refrigerated.

Metal dish with tempeh, caramelized onions, and grapes in it. Garnished with fresh rosemary.

FAQ

What is tempeh?

Tempeh is a high-protein fermented soybean product. It's made by using natural culturing to ferment cooked soybeans and sometimes a type of whole grain, and pressing it together into a dense cake. Tempeh is a traditional Indonesian food, and a mainstay of vegan and vegetarian diets, though not as well known as tofu. It has a nutty, sometimes slightly cheesy flavor.

Do you have to steam the tempeh before cooking?

Technically, no. If you want to skip that step, do it. Some people find tempeh to be a little bitter. Steaming helps make the tempeh softer and less bitter. If that doesn't bother you, by all means, save yourself some time and dishes!

Looking for other recipes featuring meat alternatives? Try these:

Pairing

These are my favorite dishes to serve with Sautéed Tempeh:

📖 Recipe

Cast iron skillet with tempeh, caramelized onions, and grapes in it. Garnished with fresh rosemary.

Easy Sautéed Tempeh with Caramelized Onions and Grapes

Laura Yautz
An easy and quick autumn-inspired dish that only tastes complicated!
5 from 1 vote
Print Recipe Pin Recipe Save Recipe
Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Course Main Course
Cuisine American
Servings 4
Calories 349 kcal

Equipment

  • Oven-proof pan

Ingredients
  

  • 16 oz Tempeh
  • 2 tablespoon olive oil
  • 1 medium red onion, halved and sliced
  • ½ cup red cooking wine
  • ½ cup Homemade vegetable broth
  • 2 tablespoon chopped, fresh rosemary
  • 2 cups red grapes

Instructions
 

  • Preheat oven to 400 degrees F.
  • Remove tempeh from packaging, and cut each block in half, to make square "steaks". Place in a steamer basket, and steam the tempeh for 15 minutes.
  • Meanwhile, heat the olive oil in a heavy, oven-proof skillet, and sauté onions until caramelized, about 20-30 minutes.
  • Remove onions from skillet. Add a little more oil if needed.
  • Add the tempeh to the skillet, and sauté about 5 minutes on each side, until browned.
  • Remove tempeh from skillet. Pour in cooking wine and broth, and return the onions, along with the grapes and chopped rosemary to the skillet. Simmer about 5 minutes. The grapes will begin to swell and burst.
  • Nestle the tempeh back into the skillet, turning once to coat both sides. Bake in the oven 15-20 minutes, until grapes begin to shrivel and the liquid is mostly gone from the pan.
  • Garnish with fresh rosemary.

Nutrition

Serving: 0.25recipeCalories: 349kcal (17%)Carbohydrates: 26g (9%)Protein: 24g (48%)Fat: 19g (29%)Saturated Fat: 3.9g (24%)Polyunsaturated Fat: 5.6gMonounsaturated Fat: 8.5gSodium: 204mg (9%)Potassium: 687mg (20%)Fiber: 10.8g (45%)Sugar: 13.8g (15%)Vitamin A: 12.8IUVitamin C: 4.6mg (6%)Calcium: 145mg (15%)Iron: 3.6mg (20%)

*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 Tempeh
Tried this recipe?Let us know how it was!

Food safety

Remember to always practice safe cooking and food handling procedures!

  • Wash hands before and after food prep, as well as whenever they are dirty
  • Don't leave food sitting out at room temperature for extended periods
  • Never leave cooking food unattended
  • Always have good ventilation when using a gas stove

See more guidelines at USDA.gov.

Sauteed tempeh in a skilled with caramelized onions and grapes. Text overlay: Easy Skillet Tempeh with caramelized onions and grapes.

Instant Pot Smoky Tomato Jam

by 2 Comments

As summer winds down, we hit tomato season. And what's better than a bright red, ripe tomato right off the vine?? Not much I say.

But if you grow your own, you know you can't possibly eat them all before they go bad. Here's something a little different than your usual tomato sauce for your bounty: Instant Pot Smoky Tomato Jam! (Or on your stove if you don't have an Instant Pot.)

Tomato Jam on small round slices of rye bread topped with mashed avocado. Text overlay: Instant Pot Smoky Tomato Jam

Tomato jam is often sticky sweet, and loaded with sugar. And don't get me wrong, it's delicious! But my version is also big on flavor, without all the sugar. Because tomatoes are so heart healthy, there's no reason to load them down with less-than-healthy ingredients!

So I opted for a savory version that goes perfect on toast with avocado smear! I used smoked paprika for a smoky version of this traditional condiment.

Another ingredient tomato jam usually has is pectin. Well, I don't often have pectin in my pantry. But I do often have apples. Did you know that apples, particularly the skins, are a natural source of pectin? Plus, they add a bit of sweetness to balance out the acid of the tomatoes. Dice your apples really small, and you won't even notice they're in there!

Smoky Tomato Jam

For dicing, my trick is to toss everything in my food processor and pulse it until everything is nice and small. Easy peasy, and my counters don't get a bath in tomato juice! I used a combination of "regular" tomatoes, Roma tomatoes, and cherry tomatoes because that's what I had. Use whichever tomatoes you like! Make sure to toss your tomato tops in the freezer to make Vegetable Broth later!

How To Use Smoky Tomato Jam

As I mentioned, I used mine on top of toast smeared with avocado and drizzled with Balsamic vinegar. But the sky's the limit! Here are some mouthwatering ideas:

  • Topping for cottage cheese
  • Smear on cheese and crackers
  • Top macaroni and cheese
  • Thin with olive oil and use as salad dressing
  • Use as a hamburger condiment
  • Pile on scrambled eggs
  • Mix into mashed avocado for a unique guacamole
  • Spoon onto hummus for a fun flavor combo
  • Eat it straight from the jar!

If you're into canning, Instant Pot Smoky Tomato Jam can totally be canned (always use safe canning practices and if you're new to canning, use only recipes specifically for canning that you get on reputable sites). It will also keep well in the freezer up to 6 months.

Got a truckload of green tomatoes, too? Try Green Tomato Soup to use some up!

If you try Instant Pot Smoky Tomato Jam, let me know in the comments!

📖 Recipe

Smoky Tomato Jam

Instant Pot Smoky Tomato Jam

Laura Yautz
Delicious, smoky tomato jam in your instant pot! Can be canned or frozen, too!
No ratings yet
Print Recipe Pin Recipe Save Recipe
Prep Time 5 minutes
Cook Time 35 minutes
Total Time 40 minutes
Course Condiment
Cuisine American
Servings 2 cups
Calories 26 kcal

Equipment

Ingredients
  

  • 2 lbs Tomatoes, diced
  • 1 Apple, cored, diced small (do not peel)
  • 1 teaspoon Smoked Paprika
  • ½ teaspoon Apple Cider Vinegar

Instructions
 

  • Add diced tomatoes and apple to Instant Pot. Close lid, and set timer to 4 minutes on high pressure. Allow natural release of pressure for at least 10 minutes before carefully releasing remaining pressure and opening lid.
  • Set Instant Pot to saute and simmer the tomato mixture for about 15-20 minutes, stirring occasionally, until the apple breaks down and the liquid is reduced by about half.
  • Stir in the smoked paprika and vinegar.
  • Ladle into jelly jars and refrigerate until ready to use. It will thicken more as it cools. I recommend serving on toast with avocado, drizzled with Balsamic vinegar!

Notes

If you don't have a pressure cooker, you can do this on the stove! Add the tomatoes and apple to your pot, and simmer until the apple breaks down and the liquid is reduced by at least half. Stir in the paprika and vinegar and ladle into jars.

Nutrition

Calories: 26kcal (1%)Carbohydrates: 6.2g (2%)Protein: 0.9g (2%)Fat: 0.2gPolyunsaturated Fat: 0.1gSodium: 4.9mgPotassium: 239.9mg (7%)Fiber: 1.6g (7%)Sugar: 4.3g (5%)Vitamin A: 44.3IU (1%)Vitamin C: 13.3mg (16%)Calcium: 10.7mg (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 Instant pot, tomatoes
Tried this recipe?Let us know how it was!
An oval, white dish with 4 round slices of rye bread smeared with avocado, and topped with tomato jam, drizzled with balsamic vinegar. Text overlay: Smoky Tomato Jam, in the Instant Pot!
An oval, white dish with 4 round slices of rye bread smeared with avocado, and topped with tomato jam, drizzled with balsamic vinegar. Text overlay: Pressure Cooker Smoky Tomato Jam, no added sugar or bacon.
An oval, white dish with 4 round slices of rye bread smeared with avocado, and topped with tomato jam, drizzled with balsamic vinegar. Text overlay: Pressure Cooker Smoky Tomato Jam, no added sugar or bacon.
An oval, white dish with 4 round slices of rye bread smeared with avocado, and topped with tomato jam, drizzled with balsamic vinegar. Text overlay: Instant Pot Smoky Tomato Jam, healthy.
Close up of a round slice of rye bread smeared with avocado, and topped with tomato jam. Text overlay: Instant Pot Smoky Tomato Jam, no added sugar.
Close up of a round slice of rye bread smeared with avocado, and topped with tomato jam. Text overlay inside a red box: Instant Pot Smoky Tomato Jam, no added sugar.
An oval, white dish, with 4 small, round slices of rye bread smeared with avocado, and topped with tomato jam, and drizzled with balsamic vinegar. Text overlay inside a red box: Pressure Cooker Smoky Tomato Jam, no added sugar.
An oval, white dish, with 4 small, round slices of rye bread smeared with avocado, and topped with tomato jam, and drizzled with balsamic vinegar. Text overlay inside a red box: Pressure Cooker Smoky Tomato Jam, no added sugar.
An oval, white dish, with 4 small, round slices of rye bread smeared with avocado, and topped with tomato jam. Text overlay inside a red box: Pressure Cooker Smoky Tomato Jam.

Magnesium and Heart Health

by Leave a Comment

Magnesium is a mineral with many and diverse functions in the body, and it's especially important for heart health. Among its many roles, magnesium plays a part in protein synthesis, blood sugar control, muscle and nerve function, blood pressure regulation, bone strength, and heart rhythm regulation.

Black eyed peas on a scoop

What Are the Signs of Magnesium Deficiency?

Many people don't get enough magnesium, mostly due to less than optimal eating habits. Without enough magnesium, inflammation can build up in the body, eventually leading to diseases like cancer, diabetes, and heart disease. Osteoporosis can also occur over time.

Extreme magnesium deficiency is rare, but is more likely to occur if you have kidney disease, Crohn's disease, or thyroid problems, if you take antibiotics, proton-pump inhibitors, or other medications such as for diabetes or cancer, if you are an older adult, or if you abuse alcohol.

Most people are unlikely to experience symptoms of magnesium deficiency, because the kidneys tightly regulate the excretion of it. Meaning if you're not eating enough of it, your kidneys will stop dumping it into your urine, and recirculate it for use. Your body can also pull it from your bones if needed. This is how osteoporosis can occur over time.

When symptoms of magnesium deficiency do occur, it can present as low appetite, nausea, vomiting, fatigue, numbness and tingling, muscle cramping, seizures, heart arrhythmia, coronary spasms, and calcium or potassium deficiency.

Chronic low magnesium intake has also been associated with a wide range of disease states, including stroke, high blood pressure, asthma, low back pain, osteoarthritis, diabetes and metabolic syndrome, depression, anxiety, migraines, addiction, sleeplessness, kidney disease, Crohn's disease, and some cancers.

How Much Magnesium Do I Need for Heart Health?

The DRI (Dietary Reference Intake) for magnesium for women over 30 years old is 310 mg per day, and for men over 30 is 420 mg per day. There are many factors that can cause your body to use more of your magnesium stores, including diseases like diabetes, cancer, and heart disease, as well as everyday events like chronic sleeplessness and stress. For this reason, it's doubly important to make sure you're consuming many high magnesium foods daily.

How Do I Know If I Overdose on Magnesium?

Remember that it's important to try to get your nutrients from the foods you eat, rather than supplements. Foods with magnesium also contain many other nutrients, some of which we probably don't even know about yet! Plus it's really hard to overdose on a certain nutrient with food. 

On the other hand, magnesium is considered one of the safest supplements to take, because overdosing on it is very rare. People with healthy kidneys simply excrete excess magnesium in their urine. Sometimes diarrhea can occur - laxatives often work by using large doses of magnesium. In extreme cases of intakes over 5,000 mg/day, death has occurred. Other symptoms of toxicity are actually similar to deficiency: nausea, vomiting, lethargy, and irregular heartbeats, but also hypotension (low blood pressure), and cardiac arrest. The risk of magnesium toxicity does increase if you have kidney disease. Be sure to talk to your doctor before beginning magnesium or any supplements, especially if you are on other medications.

Pumpkin Seeds

What Foods Are Good Sources of Magnesium?

In general, plant foods are higher in magnesium than animal foods. Here is a partial list of foods with high amounts of magnesium. To search for individual foods, see the USDA's FoodData Central.

  • Pumpkin seeds, 1 oz - 168 mg
  • Cooked spinach, 1 cup - 157 mg
  • Chia seeds, 1 oz - 95 mg
  • Roasted almonds, 1 oz - 80 mg
  • Roasted cashews, 1 oz - 74 mg
  • Soy milk, 1 cup - 61 mg
  • Black beans, ½ cup - 60 mg
  • Peanut Butter, 2 tablespoon - 49 mg
  • Plain yogurt, 1 cup - 42 mg
  • Banana, 1 medium - 32 mg
  • Atlantic Salmon, 3 oz cooked - 26 mg

The best way to ensure you're getting enough magnesium for heart health is to eat a variety of whole plant foods every day, with a special focus on the foods on the above list. With a little planning, it's not so hard to get all you need! If you're considering a supplement, always talk to your doctor or dietitian about whether you need it, and what kind is the best for you.

Potassium and Heart Health

by Leave a Comment

Potassium is a mineral and an electrolyte that your body needs in the proper amount to be able to function its best. It helps your muscles contract, your nerves to function correctly, your heartbeat to stay regular, and certain nutrients get into your cells and waste products to get out. It can also help control your blood pressure. Potassium is an uber important nutrient for your heart health.

Sweet potato soup

How Does Potassium Keep My Heartbeat Regular?

An electrolyte is a substance that enables an electrical current to be produced when dissolved in water. Muscles (like your heart) and neurons are "electric" tissue in the body, and require this electric current for contraction and function. The body maintains precise amounts of electrolytes both inside and outside your cells for these functions to occur properly. Sodium is the main electrolyte outside cells, and potassium is the main electrolyte inside cells.

So, when the concentration of either sodium or potassium is off, irregular heartbeats can happen. Normally, the body is efficient in regulating this concentration, but not-so-great eating habits over the years, other health conditions, or even some medications can cause damage so that the body's ability to do that is impaired. Eating too much sodium, not enough potassium, or both can cause these irregular heartbeats, or "fluttering" of the heart. Too little potassium may also result in unusual or frequent muscle cramping.

How Does Potassium Control My Blood Pressure?

Potassium also helps relax the walls of blood vessels, lowering blood pressure, and improving vascular elasticity. Consuming too much sodium not only works against potassium's relaxation effect, but also pulls water into blood vessels. This increase in volume causes the heart to have to work harder to pump blood through the body, resulting in high blood pressure.

How Much Potassium Is Recommended?

Firstly, it's important to get as close to the recommendation through what you eat as possible. Supplements can help in a pinch, but some supplements can be harmful to your health, not work as they're supposed to, not contain what they say they do, or interact with medications you might be on. Always talk to your doctor or personal dietitian before starting any supplement regimen.

The recommendation for potassium is around 3400 mg per day, depending on age and gender. Your recommendation may be more or less depending on your individual situation. NOTE: These recommendations do not apply to those with kidney diseases. If you have kidney disease, consult your doctor on your potassium (an all nutritional) needs. Also, some diuretics make your body "lose" potassium, so you will need to take a supplement (recommended by your doctor) to replace it.

What Foods Are Good Sources of Potassium?

Typically, eating a diet rich in fruits and vegetables will provide you with the potassium you need. Here is a partial list of foods with the highest amounts of potassium. For a more comprehensive list, see Food Sources of Potassium.

  • Sweet Potato, 1 medium - 694 mg
  • Beet Greens, ½ cup cooked - 655 mg
  • Potato, 1 medium - 610 mg
  • White Beans, ½ cup - 595 mg
  • Tomato Puree, ½ cup - 549 mg
  • Prune Juice, ¾ cup - 530 mg
  • Green Soybeans, ½ cup - 485 mg
  • Lima Beans, ½ cup - 484 mg
  • Winter Squash, ½ cup - 448 mg
  • Banana, 1 medium - 422 mg
  • Spinach, ½ cup cooked - 419 mg
Spinach tied together with string

What About Salt Substitutes?

Salt substitutes are generally potassium chloride, whereas table salt is sodium chloride. The salt substitutes taste salty, without having the negative effects of the sodium. This can make them a suitable alternative for people with heart disease and high blood pressure (but NOT for people with kidney disease). 

My recommendation is to reduce salty-tasting foods overall, including salt subs. The reason is that simply switching to a salt sub does nothing to curb your desire (or craving) for salty foods. Using a salt substitute while you're slowing decreasing your intake of salty-tasting foods is a great way to use them!