S’mores Smoothie

Power up your blender for a twist of a campfire favorite – s’mores!

S'mores Smoothie - Power up your blender for a twist of a campfire favorite - s'mores! via Chef Julie Harrington, RD @ChefJulie_RD #EasyAsBreeze #ad #smoothie #dessert #smores #summer #classic #recipe

This “Easy as Breeze” post is sponsored by Almond Breeze Almondmilk. Thank you for supporting brands who help make this website possible!

S'mores Smoothie - Power up your blender for a twist of a campfire favorite - s'mores! via Chef Julie Harrington, RD @ChefJulie_RD #EasyAsBreeze #ad #smoothie #dessert #smores #summer #classic #recipe

S’mores – it’s a summer time favorite. Summer is not complete without a perfect s’more over a campfire. S’mores creations have really gotten creative lately. Adding a reese pb cup instead of a chocolate square, adding in a brûlée banana slice, or even using chocolate chip cookies instead of graham crackers. I’m thinking a little more out of the box today with a drinkable form.

S'mores Smoothie - Power up your blender for a twist of a campfire favorite - s'mores! via Chef Julie Harrington, RD @ChefJulie_RD #EasyAsBreeze #ad #smoothie #dessert #smores #summer #classic #recipe

As crazy as this sounds, my uncle didn’t know what a s’more was. Uhhhh.. what! How do you not know what a s’more is?! And even after my cousins and I explained it to him, he never says it correctly. He pronounces it like s’moré.

S'mores Smoothie - Power up your blender for a twist of a campfire favorite - s'mores! via Chef Julie Harrington, RD @ChefJulie_RD #EasyAsBreeze #ad #smoothie #dessert #smores #summer #classic #recipe

With no opportunity being around a campfire or fire pit yet this summer, I had to improvise to enjoy my s’more craving. Simply toast marshmallows by broiling them. NOTE: keep an eye on them! I burned the first batch, oops!

Learn the history of s’mores.

S'mores Smoothie #EasyAsBreeze via RDelicious Kitchen @rdkitchen

The chocolate almond milk was the perfect addition to make it taste rich and indulgent. It literally tastes like a drinkable s’more. If you have s’mores ingredients at home, it’s time to make a s’more smoothie .. now! You can thank me later.

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s'mores smoothie in a mason jar with a green straw

S’mores Smoothie

  • Author: Chef Julie Harrington, RD
  • Prep Time: 10 mins
  • Total Time: 10 mins
  • Yield: 2-4 1x
  • Category: Smoothie
  • Method: Blender
  • Cuisine: American

Ingredients

Scale
  • 1 1/2 cups chocolate almond milk
  • 2 cups vanilla Greek yogurt
  • 6 large marshmallows
  • 4 chocolate squares
  • 2 sheets honey graham crackers

Instructions

  1. Line a baking sheet with parchment paper. Place marshmallows on baking sheet and place under broiler on low for 2-3 minutes. (note: keep a close eye on the marshmallows as they can burn quickly)
  2. In a blender, combine the chocolate almond milk, vanilla Greek yogurt, toasted marshmallows, chocolate squares, and graham crackers. Blend until smooth.
  3. (optional) Melt additional chocolate and rim the glasses with chocolate and crushed graham crackers. Add additional toasted marshmallows, graham crackers, and chocolate for a garnish.

Notes

Don’t skip toasting the marshmallows or they will not blend up all the way in the smoothie.

Keywords: s’mores, smoothie, almond milk, chocolate

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Chef Julie Harrington, RD - Culinary Nutrition Consultant of chefjulierd.com
S'mores Smoothie - Power up your blender for a twist of a campfire favorite - s'mores! via Chef Julie Harrington, RD @ChefJulie_RD #EasyAsBreeze #ad #smoothie #dessert #smores #summer #classic #recipe

Chelan Fresh Cherry Tour

I had the most amazing opportunity to be part of the Chelan Fresh Cherry Tour this year.
Chelan Fresh Cherry Tour #tourchelancherries via RDelicious Kitchen @rdkitchenThis post was sponsored by Chelan Fresh. My travel, accommodations and meals were all covered. I was not compensated by writing this post. 
Sunday I went from NJ -> WA. I’ve never been to the west coast before and it’s safe to say, my first time here was a wonderful experience. I was invited to attend the Chelan Fresh Cherry Tour in Chelan, Washington.
Sunday was a long day of traveling. Of course, I had to pack some healthy travel snacks.
Chelan Fresh Cherry Tour #tourchelancherries via RDelicious Kitchen @rdkitchenIt’s crazy the power of a simple hashtag (#tourchelancherries) is. I had tweeted the day before about my travel plans and excitement about this trip. As I was waiting at the Seattle airport during my layover, Lori, aka The Produce Mom messaged me to meet up before the next flight. That’s when more and more attendees came together as we all were waiting together for our flight to Wenatchee.
Myself – Supermarket RD & Blogger
Amber Bloom – Public Relations & Social Media representative at Produce for Kids (twitter & instagram)
Amber Denmon – ShopRite Retail Registered Dietitian
McKenzie Hall – Registered Dietitian and co-founder of Nourish RDs, a nutrition communications and consulting company
Lindsey Kane – Healthy Eating Specialist and Registered Dietitian for Whole Foods Market, Philadelphia Metro Area
Lori TaylorThe Produce Mom, advocate for the fresh produce industry
Allison Kuhn – Kroger’s Corporate Dietitian
Sylvia Melendez Klinger – Registered Dietitian and founder of Hispanic Food Communications
Chelan Fresh Cherry Tour #tourchelancherries via RDelicious Kitchen @rdkitchenA limo picked us up and we were whisked away to the beautiful Campbell’s Resort for the fun to begin. We enjoyed a wonderful dinner together getting to know each other. It’s really great to learn more about others in the same industry.
Chelan Fresh Cherry Tour #tourchelancherries via RDelicious Kitchen @rdkitchenWith the time difference and all travel that day, I hit the hay early that night. We had a lot on the agenda for the next day!
The next morning I woke up refreshed and sipped coffee while enjoying the gorgeous view from my balcony.
Chelan Fresh Cherry Tour #tourchelancherries via RDelicious Kitchen @rdkitchenI headed down to the Campbell’s Resort Bistro to meet the group. I was eyeing the the portobello Benedict with roasted red peppers, cherry tomato, spinach, mushrooms, poached eggs in a portobello mushroom cap with hollandaise sauce. I definitely have to recreate this again.
Chelan Fresh Cherry Tour #tourchelancherries via RDelicious Kitchen @rdkitchen
Chelan Fresh Cherry Tour #tourchelancherries via RDelicious Kitchen @rdkitchenAfter breakfast, we headed to Chelan Fruit Test Orchard Tour and had the pleasure of Harold Schell, Horticulturalist speak to us. He explained to us that it takes 3 years for an apple tree to produce apples. It’s amazing how advanced technology is and the irrigation system they had equipped in their orchards. The apple trees are watered once a week due to the dry climate using a drip irrigation which feed fertilizer and nutrients to the trees automatically.
Chelan Fresh Cherry Tour #tourchelancherries via RDelicious Kitchen @rdkitchenThere is going to be a new apple of the market in the next couple of years – the Sugar Bee Apple. They are still in the process of testing and there is not currently enough to sell nationwide at this time. It’s a non-gmo “open cross” meaning the known mother seed comes from a honey crisp apple, but it is unknown of what the father seed is from bee cross pollinization.
Chelan Fresh Cherry Tour #tourchelancherries via RDelicious Kitchen @rdkitchenIt’s rumored that it’s better than a honeycrisp, which I don’t even know how that is even possible! I did not get the chance to try one, but I am excited for a new apple to come into town.
.. And I made a new fur-friend named Annie!
Chelan Fresh Cherry Tour #tourchelancherries via RDelicious Kitchen @rdkitchenNext stop was at Gebber’s Farms Warehouse for a tour. At Gebber’s Farms Warehouse all cherries and picked, processed, and packaged all within the same day. They go through a vigorous process in order to be determined if they are to perfection to be packaged. So when any customer ever complains how expensive cherries are, it’s because of the detail and precision that goes into the process to ensure you are getting the best cherries. Peak cherry season is June – August.

Chelan Fresh Cherry Tour #tourchelancherries via RDelicious Kitchen @rdkitchen

Did you know? – After it rains a helicopter hovers over the cherry trees enough for the excess moisture will fall off the cherries, which help prevent the cherries flesh from splitting.

Cherries are sorted into different bags based on their size. There is a cherry sizer chart to determine what batch they belong to. This is done manually and mechanically.
Chelan Fresh Cherry Tour #tourchelancherries via RDelicious Kitchen @rdkitchenAt one point during processing, each cherry has it’s photo taken at all angles and a computer software system can instantly detect any deformities and then it is determined if it will be kept or discarded for repurposing. Our group called it the #cherryselfie!
Chelan Fresh Cherry Tour #tourchelancherries via RDelicious Kitchen @rdkitchenAny cherries with abnormalities, not able to be packaged are used for cherry juice or dried cherries. No cherries go to waste!
Chelan Fresh Cherry Tour #tourchelancherries via RDelicious Kitchen @rdkitchenThe warehouse tour was really fascinating! After the tour we headed over to the Stenne’s Family Homestead for lunch. Their family opened up their home to us for us to learn more about their family owned business in agriculture. Their family has passed on the family business from generation to generation and has significantly grown with their hard work and dedication. With only starting out with 25 acres of land to now 600 acres of land growing pears, apples, and cherries, I would say that is quite a success.
Chelan Fresh Cherry Tour #tourchelancherries via RDelicious Kitchen @rdkitchenIt was so refreshing to hear them talk about how passionate they are about their family and business dynamic and how it works for them. They have now also ventured into organic farming.
Chelan Fresh Cherry Tour #tourchelancherries via RDelicious Kitchen @rdkitchen…. And their family can make an amazing berry crisp!
Chelan Fresh Cherry Tour #tourchelancherries via RDelicious Kitchen @rdkitchenAfter lunch, we stopped at a sushi restaurant, where they showed us how to make fruit sushi! Typical nori (seaweed) doesn’t really work with fruit sushi and their sweet and savory flavors tend to clash. Instead they used soy paper, with a very neutral taste to wrap the fruit sushi. The soy paper is naturally colored using spices. The turmeric soy paper has a vibrant yellow tone.
Chelan Fresh Cherry Tour #tourchelancherries via RDelicious Kitchen @rdkitchenAlso, Rachelle and E.A. Weymuller, from Caramelize Life, were there giving up tips and tricks when presenting food, how to make it visually appealing. This was a great session that I will definitely use when food demoing at work.
E.A. had some really awesome photography tips and tricks. I recently purchased my first DSLR camera and still have now idea half the time what I am doing. I don’t want to jinx myself, but I am starting to get comfortable using it in a manual setting.
Chelan Fresh Cherry Tour #tourchelancherries via RDelicious Kitchen @rdkitchenThat evening we dined at Vin du Lac Winery. We took a tour of the property while sipping on their many variety of wines.
IMG_0087Everything on the menu that evening was locally sourced. The chef did an amazing job. Each part of the menu was paired with one of their wines.
Chelan Fresh Cherry Tour #tourchelancherries via RDelicious Kitchen @rdkitchenI was pretty full, and remember thinking “i’ll only have a few bites”. I have a weakness for apple crumble and enjoyed every. last. bite. #sorrynotsorry. The apples were so sweet and tender.
We had a discussion during the orchard tour that golden delicious apple crops are becoming less and less because they are not as popular anymore. I’ve never really used golden delicious apples in baking before, but everyone raved how amazing they were baked and didn’t get mealy like other high moisture apples tend to do.
Chelan Fresh Cherry Tour #tourchelancherries via RDelicious Kitchen @rdkitchenAfter a jam packed day, this was the perfect way to end the day.
Chelan Fresh Cherry Tour #tourchelancherries via RDelicious Kitchen @rdkitchenThen next morning, we went to Blueberry Hills for breakfast and blueberry picking. Kari Sorenson, spoke to us about their sustainability. They are open all year round and utilize every part of their crops.
Kari repurposes all the leaves from the trees or excess blueberries after season. She created a blueberry powder. Her blueberry powder is different than others on the market. She uses the whole blueberry keeping it’s antioxidant level high with also keeping it’s delicious blueberry taste. Other only use the skin which loses it’s flavor and also valuable nutrients.
Chelan Fresh Cherry Tour #tourchelancherries via RDelicious Kitchen @rdkitchenKari also uses the blueberry leaves and created various tea varieties. You can visit her online shop here.
Chelan Fresh Cherry Tour #tourchelancherries via RDelicious Kitchen @rdkitchenWe went blueberry picking after breakfast. I’ve never gone blueberry picking before and couldn’t believe how sweet and delicious they were right off the tree.
Chelan Fresh Cherry Tour #tourchelancherries via RDelicious Kitchen @rdkitchenA few clusters of the blueberries were huge, about the size of a quarter.
Chelan Fresh Cherry Tour #tourchelancherries via RDelicious Kitchen @rdkitchenI snacked on so many blueberries that morning, I felt like I was going to turn into Violet, like in Willy Wonka and the Chocolate Factory.
Chelan Fresh Cherry Tour #tourchelancherries via RDelicious Kitchen @rdkitchenThe best stop was saved for last. We went to the cherry warehouse the day before, but this day we were directly to the cherry orchards where all those cherries were picked from.
Chelan Fresh Cherry Tour #tourchelancherries via RDelicious Kitchen @rdkitchenDid you know ? – You are supposed to pick the cherries from the stem, leaving the spur in tack on the tree. The spur needs to remain in order to let that tree grow cherries again for the next year.
Chelan Fresh Cherry Tour #tourchelancherries via RDelicious Kitchen @rdkitchenPicking cherries is a very delicate process and workers are trained how to pick properly. All these cherries are hand picked and I can’t believe how fast and skilled the Chelan Fresh workers were. Within a matter of minutes a bucket of cherries was filled, loaded into a larger bin and immediately shipped out from the orchard to cool before going to the warehouse to be processed and packaged that day.
Chelan Fresh Cherry Tour #tourchelancherries via RDelicious Kitchen @rdkitchenThe workers were done for the day, carrying their ladders and equipment up the hill after a long morning of cherry picking, which meant our day at the cherry orchard was wrapping up too.
Chelan Fresh Cherry Tour #tourchelancherries via RDelicious Kitchen @rdkitchenI had mentioned during the trip how much I LOVE rainier cherries, which are yellow in color with a hint of pinkish red. We pulled over on the side of the road driving out of the orchard and Dan grabbed me a branch from the tree to snack on.
Chelan Fresh Cherry Tour #tourchelancherries via RDelicious Kitchen @rdkitche
What a wonderful couple of days. Good food, good company, and the complete Chelan Fresh experience!
A big thank you to Mac Riggins, Marketing Director at Chelan Fresh, Kathryn Grady, manages Chelan Fresh Marketing, and Lorinda Oscarson for making this a remarkable experience that I will continue to share what I learned with others.

Chelan Fresh
Website // Facebook // Twitter // Instagram // Pinterest // YouTube

Adios Washington. Until we meet again ..
Chelan Fresh Cherry Tour #tourchelancherries via RDelicious Kitchen @rdkitchen
Signature

Fresh & Easy Tomato Cucumber Salad with Chickpeas and Feta

Looking for a refreshing, protein-packed salad that’s ready in minutes? This Tomato Cucumber Salad with Chickpeas and Feta is a must-try! Loaded with vibrant vegetables, plant-based protein, and creamy feta, this Mediterranean-inspired dish is perfect for meal prep, summer cookouts, or a quick weekday lunch.

Why You’ll Love This Salad

Quick & Easy – Ready in under 15 minutes with simple pantry ingredients.

Healthy & Fresh – Hydrating cucumbers, juicy tomatoes, and fiber-rich chickpeas make it light yet satisfying.

Make-Ahead Friendly – The flavors get even better after a few hours in the fridge.

Ingredients You’ll Need

English cucumbers – peeled and diced

Cherry tomatoes – halved

Canned Chickpeas – drained and rinsed
Did you know by simply rinsing canned beans can reduce sodium by 40%?

Feta cheese – crumbled

Fresh Parsley – or sub with dried

Olive oil – for a heart-healthy fat boost

Lemon juice – adds brightness

Salt & black pepper – to taste

How to Make Tomato Cucumber Salad

Prep the veggies: Peel and dice the cucumbers. Cut the cherry tomatoes in half. Drain and rinse the canned chickpeas.

Toss it all together: In a large bowl, combine cucumbers, tomatoes, chickpeas, feta, parsley, olive oil, lemon juice, salt, and pepper.

Taste and adjust: Mix well, taste, and adjust seasoning if needed. Serve immediately or chill to let the flavors meld.

Recipe Tips & Variations

Add Fresh Herbs: Swap dried parsley for fresh parsley, dill, or mint for a vibrant twist.

Make It a Meal: Add grilled chicken, salmon, or quinoa for extra protein and staying power.

Vegan Option: Use a plant-based feta alternative or omit cheese entirely.

Meal Prep Tip: Store in an airtight container in the fridge for up to 3 days.

Nutrition Highlights

High in fiber and plant protein from chickpeas

Hydrating and low in calories from cucumbers and tomatoes

Rich in calcium and flavor from feta cheese

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white bowl with chickpeas, tomatoes, cucumber, feta cheese, and parsley

Cucumber, Tomato, Chickpea Salad

  • Author: Chef Julie Lopez, RD
  • Prep Time: 10 mins
  • Total Time: 10 mins
  • Yield: 8

Ingredients

Scale
  • 2 English cucumbers, peeled and diced
  • 1 pint cherry tomatoes, halved
  • 1 (15 oz.) can chickpeas, drained and rinsed
  • 1/2 cup feta cheese
  • 1 tablespoon chopped fresh parsley
  • 1 tablespoon olive oil
  • 1 tablespoon lemon juice
  • salt & pepper, to taste

Instructions

  1. Toss cucumbers, tomatoes, chickpeas, feta cheese, parsley, olive oil, lemon juice, salt & pepper in a large bowl.
  2. Adjust seasonings, to taste and serve.

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📌 Save This Tomato Cucumber Salad Recipe!

Whether you’re meal-prepping for the week or need a colorful side dish for a potluck, this easy chickpea cucumber salad is a go-to that everyone will love. Plus, it’s naturally gluten-free and packed with nutrients.

Don’t forget to pin or bookmark this post for later!

Homemade Ranch Dressing

Love eating veggies dunked in ranch? Learn to make a homemade ranch dressing and feel okay with using raw eggs when using Davidson’s Safest Choice Eggs, a great option for all your recipes using raw or gently cooked eggs.

Homemade Ranch Dressing via RDelicious Kitchen @rdkitchenDisclosure: I received coupons for free samples of Davidson’s Safest Choice Eggs mentioned in this post. By posting this recipe I am entering a recipe contest and am eligible to win prizes associated with the contest. I was not compensated for my time. 

Homemade Ranch Dressing via RDelicious Kitchen @rdkitchenI recently taught a nutrition class about label reading and brought along various food items to evaluate.  As we went through the class learning about the different aspects of the nutrition facts panel, comparing labels, and discussing each item, people were astounded when we got to the ingredient list of their favorite items and couldn’t believe that in the every day foods they are consuming, they can’t even pronounce the ingredients! One of these items I brought to review was ranch dressing, that came along with a laundry list of ingredients. One person noticed that there were eggs in it, but the dressing is not cooked. To make a nice creamy buttermilk ranch, raw eggs are used. The bottle version is safe to eat, because it has added preservatives making it shelf stable.
But what if you want to make it at home? Can you use any eggs. No. You run the risk of salmonella.
Use Davidson’s Safest Choice Eggs because of their natural pasteurization process that uses a warm water bath that eliminates the the risk of Salmonella in eggs, but does not change the taste or nutritional value. Now you can have a peace of mind making a homemade ranch dressing to dunk your vegetables in!
Homemade Ranch Dressing via RDelicious Kitchen @rdkitchenThis recipe was one of those third times a charm kind of recipes. The first time I tried making it my measurements were off and it was a watery mess. The second time, my measurements were on point but the dressing broke and didn’t keep its creamy consistency. The third time.. well that’s where we are today! .. Delicious and ready to be eaten (& posted)!
The key for this recipe is patience.
Homemade Ranch Dressing via RDelicious Kitchen @rdkitchenFirst, we are starting off with a mayonnaise base of egg yolk, lemon juice (or an acid like vinegar), and oil. I made mine with good ole elbow grease. You can use a blender or food processor, but you are less in control and your mayonnaise may break more easily.
Start by whisking your egg yolk (and dijon mustard for a pop of flavor) creating a thick creamy consistency.
This is where patience is key.  The next step is where many (myself included during my second attempt of this recipe) make the mistake of adding the oil too quickly, causing the base to split. The egg yolk and mustard are going to grab hold of the oil and not letting it become thick and fluffy preventing the emulsification process. Add a few drops of oil at a time as you continuously whisk, then gradually progress to a steady stream as you remain whisking.
Don’t be alarmed as you whisk the color becomes a bright yellow. Once you add the lemon juice (acid) the color instantly lightens up. Then whisk in the buttermilk, yogurt, and seasonings to create the rest of the ranch dressing!

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homemade ranch dressing in a glass jar with vegetables

Homemade Ranch Dressing

  • Author: Julie @ RDelicious Kitchen
  • Yield: 16 1x

Ingredients

Scale
  • 1 Davidson’s Safest Choice Pasteurized Egg yolk
  • 1 tsp dijon mustard
  • 1/2 cup canola oil
  • 1 tsp lemon juice
  • 1/4 cup reduced-fat buttermilk
  • 1/2 cup plain Greek yogurt
  • 1/2 tsp salt
  • 1/8 tsp pepper
  • 1 1/2 tsp dried parsley
  • 1 tsp dried chives
  • 1 tsp dried dill

Instructions

  1. In a large bowl, whisk together the Davidson’s Safe Egg yolk and mustard.
  2. Slowly, in a light steady stream, vigorously whisk in the canola oil until thickens. This is creating a mayonnaise base. Whisk until thick and creamy. (see blog post for detailed instructions of this step)
  3. Continue to whisk, add lemon juice, then buttermilk and yogurt.
  4. Whisk in salt, pepper, dried parsley, dried chives, and dried dill. Adjust seasonings to your flavor preference.

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Signature

 

Very Berry Smoothie Bowl

This Very Berry Smoothie Bowl is berry good! With protein and tons of juicy berries, you’ll feel energized all morning. 

Very Berry Smoothie Bowl via RDelicious Kitchen @rdkitchenDisclosure: This is my recipes for Welch’s Recipe Contest. I am eligible to win prizes. I was not compensated for my time.

It’s hot and humid here in New Jersey. I am not complaining. After this long winter, I’ll take any warm weather, humidity and all.

I just started officially training this week for a 10k coming up this summer. My last race was April of last year, so I need to get back into my training groove. I’ve been running, but not really structured from week to week. With this added humidity, I’ve had some pretty sweaty runs and craving anything refreshing after, while getting in some post run fuel.

I’ve been loving smoothies, but I end up drinking them so fast without even really getting to enjoy them. This Very Berry Smoothie Bowl, is thicker that is better to eat with a spoon rather than through a straw. It will help slow you down and enjoy all the wonderful flavors, plus, you get to put on whatever fun toppings you like!

Very Berry Smoothie Bowl via RDelicious Kitchen @rdkitchen

This Very Berry Smoothie Bowl has a little extra twist by adding 100% Welch’s grape juice. While adding a boost of fruity flavor, it also brings along many health benefits.

Welch’s and their team of Nutrition Experts can help explain why concord grapes, just like in Welch’s 100% grape juice can help with maintaining a healthy lifestyle.

Colorful fruits and vegetables offer essential vitamins, minerals and beneficial plant nutrients, like polyphenols. And, while it’s certainly important to eat a rainbow of produce, it’s worth paying attention to the purples and blues.

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Very Berry Smoothie Bowl on a tan napkin with blue spoon

Very Berry Smoothie Bowl

  • Author: Julie @ RDelicious Kitchen
  • Yield: 1
  • Category: Breakfast

Description

This Very Berry Smoothie Bowl is pure berry good! With protein and tons of juicy berries, you’ll feel energized all morning.


Ingredients

Scale
  • 1/4 cup raspberries
  • 1/4 cup blueberries
  • 1/2 banana
  • 1 cup vanilla Greek yogurt
  • 1/2 cup Welch’s 100% grape juice
  • 1 tbsp chia seeds
  • (optional) ice
  • Toppings: additional banana slices, raspberries, blueberries, chia seeds or coconut, sliced almonds, etc.

Instructions

  1. In a blender, combine the raspberries, blueberries, banana, vanilla Greek yogurt, 100% grape juice, chia seeds, and ice (if using). Purée until smooth, about 1 minute.
  2. The smoothie should be thick, so if needed, add more ice until desired consistency is reached. Pour into a bowl and top with your favorite toppings.

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Signature

Gorp (aka Trail Mix)

Skip the packaged trail mix where there are often a laundry list of ingredients and just make it yourself! Try this simple DIY trail mix which is perfect to bring on your next hike or as a grab and go snack!

Gorp (aka Trail Mix) via RDelicious Kitchen
This month has been quite hectic. Work has been busier than ever, Adrain (the bf) is moving, and now I am a day late for the Recipe ReDux monthly recipe. Ahh.. life!
Adrain is moving to south jersey to start Physical Therapy school, so this week has been packing and moving. I am currently sitting on the new couch (that I assembled), sipping on coffee, and writing this post in his new apartment.
Unfortunately, I am not moving here right now. I’m not going to lie, it sucks. From going to seeing each other every day, to only once a week, is going to be a big adjustment. Fortunately, I’m only in north jersey so it’s only about 2+ hours of a trip, which I will finagle getting here as much as I can.

A few weeks ago, we went hiking at the Delaware Water Gap on the Mount Tammany, Dunnfield Creek trail. Adrain is a hiking guru and did a bunch of big hiking trips in college. Also, the website linked is awesome. It has a detailed description and pictures of exactly what your hike will be like and where to go. The guy who writes this blog and his hiking pal (his pup!) have gone on hiking trails nationwide, so definitely check it out for your next hiking trip.
Gorp (aka Trail Mix) via RDelicious Kitchen
Trail mix is one of the most common hiking snacks to bring because it is calorically dense and nourishing for a hike without taking up much space in your pack. I learned some hiking terminology from Adrain. Apparently true hikers call trail mix, “gorp”. Fun fact! 

Gorp (aka Trail Mix) via RDelicious Kitchen
I never buy trail mix from the store. 1) because I enjoy making my own flavor combinations. 2) because in a pre-packaged trail mix there are typically overly salted nuts, sweetened fruit, and other weird ingredients.
Let’s compare my trail mix with a store bought trail mix:

My DIY trail mix:
4 ingredients
Gorp (aka Trail Mix) via RDelicious Kitchen

Pre-packaged trail mix:
laundry list of (and artificial) ingredients, more sugar, less protein

Ingredients: PEANUTS, CHOCOLATE CANDY PIECES [MILK CHOCOLATE (SUGAR, COCOA BUTTER, MILK, CHOCOLATE, LACTOSE, SOY LECITHIN–EMULSIFIER, VANILLIN–ARTIFICIAL FLAVOR), SUGAR, ARTIFICIAL COLOR (INCLUDES YELLOW 5 LAKE, YELLOW 6, BLUE 1 LAKE, RED 40 LAKE), GUM ARABIC, CORN SYRUP, CARNAUBA WAX, BEESWAX, CONFECTIONER’S GLAZE], RAISINS, ALMONDS, COTTONSEED OIL.
Screen Shot 2015-05-23 at 11.05.23 AM

Gorp (aka Trail Mix) via RDelicious Kitchen

Balsamic Stuffed Chicken

Balsamic stuffed chicken is an easy dinner idea that is ready in 45 minutes from start to finish that is bursting with flavor!

Balsamic Plum Stuffed Chicken - recipe by Julie @ RDelicious Kitchen #reciperedux

Disclosure: By posting this recipe I am entering a recipe contest sponsored by California Dried Plum Board and am eligible to win prizes associated with the contest. I was not compensated for my time.

Did you know May is National Osteoporosis Month? While you may automatically think of calcium, vitamin D, mainly found in dairy products for bone health, dried plums also have an array of health benefits.

Why We Are Using Prunes

Let’s be honest, dried plums, aka “prunes” get a bad reputation, but they are so versatile and great to add into your diet for its health benefits.

Emerging research suggests that dried plums support healthy bones, and may support heart health, digestive health, immunity and healthy aging. One serving (4-5 dried plums) is less than 100 calories. Plus, each serving provides 3 grams of fiber, 293 mg of potassium, 16 mg of magnesium, and more vitamin K than any other fresh or dried fruit.

Balsamic Plum Stuffed Chicken - recipe by Julie @ RDelicious Kitchen #reciperedux

I like dried plums as a snack, just as is, but they also can really up your game in the kitchen. Dried plums can serve as a substitute for fats or sugars to reduce calories in a baked good recipe. You can toss them on a salad or mix in to your yogurt for an extra nutritional boost.

The way I am using them today, is to add moisture to this chicken dish, while mixing it’s naturally sweet flavor with other savory ingredients.

Balsamic Plum Stuffed Chicken - recipe by Julie @ RDelicious Kitchen #reciperedux

Ingredients Needed

  • boneless, skinless chicken breasts – you will need 4 that are 4 ounces each.
  • salt and pepper – to taste
  • California Dried Plums – also known as prunes
  • balsamic vinegar – gives this easy chicken recipe a ton of flavor
  • walnuts – if desired, you can swap for pecans, almonds, or pistachios.
  • feta cheese – mozzarella cheese would also taste good!
  • dijon mustard
  • panko breadcrumbs

How to Make Stuffed Balsamic Chicken

Spray a baking dish with non-stick cooking spray and preheat the oven to 350 degrees.

Add the dried plums and balsamic vinegar to a small bowl and let them soak for at least 5 minutes.

Place the chicken in between 2 pieces of plastic wrap and flatten using a rolling pin or meat mallet. Season both sides with salt and pepper.

Blend the balsamic mixer in a food process until it’s turns to a paste. If needed, add a couple of drops of water.

Spread the plum mixture over one side of each chicken breast. Sprinkle the feta and crushed walnuts on top.

Roll the chicken pieces and secure with toothpicks so the filling doesn’t fall out.

Brush the chicken roll ups with dijon mustard and coat with the panko breadcrumbs.

Bake for 25-30 minutes. Remove from the oven, take the toothpicks out and slice crosswise before serving.

Tips for Making

  • Try to pound the chicken so it’s even in thickness.
  • To make these ahead of time, follow the same instructions. Once they are rolled, cover in an airtight container. When ready, pop them in the oven and bake. We recommend only making these 24 hours in advance.
  • You can use this same method and stuff the chicken with your other favorite ingredients, such as spinach, cherry tomatoes, and mozzarella (caprese).
  • To make sure the chicken is fully cooked, use a meat thermometer. The internal temperature should be at least 165 degrees.

Can I Use Chicken Thighs Instead?

Sometimes you can swap breast for thighs, but since we are going to be rolling the chicken up, the breasts work better.

Do You Have to Roll the Chicken?

Some prefer to make “pockets” out of the chicken verus using a meat mallet. While they may be a little easier, pounding the chicken also helps to tenderize it. We also like the ratio of chicken to filling by using this method compared to the pocket.

Serving Suggestions

This meal goes great with just about any side dish, but here are a few of our favorites.

Stuffed Chicken FAQs

How do you keep chicken moist inside?

The key is marinating and using a liquid that is somewhat acidic to help tenderize the chicken.

How long does raw stuffed chicken last in the fridge?

We recommending only prepping stuffed chicken 24 hours in advanced. Depending on the filling, it can get soggy. Also, we do not want the chicken to spoil before it’s time to cook.

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Balsamic Plum Stuffed Chicken sliced on a white plate with salad

Balsamic Plum Stuffed Chicken

  • Author: Julie @ RDelicious Kitchen
  • Yield: 4

Description

Liven up your weeknight chicken dinner with dried plums to add a boost of flavor with a boost of nutritional benefits.


Ingredients

Scale
  • 4 (4 ounce) pieces skinless chicken breasts
  • salt and pepper
  • 3/4 cup California Dried Plums
  • 1/4 cup balsamic vinegar
  • 1/3 cup walnuts, finely chopped
  • 1/4 cup feta cheese
  • 2 tbsp dijon mustard
  • 1/2 cup panko breadcrumbs

Instructions

  1. Preheat oven to 350 degrees F. Coat a baking dish with cooking spray.
  2. In a small bowl add the California Dried Plums and balsamic vinegar and set aside to soak for at least 5 minutes.
  3. Place chicken breasts between 2 sheets of plastic wrap, and flatten out, using a meat mallet, or rolling pin. Season each side with salt and pepper.
  4. In a blender or food processor, blend the dried plums and balsamic vinegar, until it turns into a paste like consistency. (Add a few drops of water, if needed)
  5. Evenly spread the plum mixture over one side of each chicken breasts. Sprinkle walnuts and feta cheese on top.
  6. Roll chicken (in a jelly roll fashion) gently without letting the filling spill out. Secure chicken with wooden toothpicks.
  7. Brush each chicken roll up with dijon mustard and and coat with panko breadcrumbs.
  8. Bake in the oven for 25-30 minutes. Remove from oven and remove wooden toothpicks. Slice chicken breasts crosswise and serve.

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Protein Smoothie (without protein powder)

Start of your morning satisfied with a wholesome smoothie. Boost your smoothie with protein by using whole food ingredients.

Protein Smoothie (without protein powder) via RDelicious Kitchen

Now that the weather is getting warmer, I’m craving smoothies in the morning. I love how quick and easy they can be. One quick tip that I have made a habit, is that the night before, I put all my ingredients in the blender. So all I have to do in the morning is give it a whirl and my smoothie is ready to go! Another prep trick is to make little baggies of all your smoothie ingredients and pop them in the freezer. Then in the morning, all you have to do is add your base (yogurt, milk, water). Smoothie in seconds!

I love my smoothies, but the key is finding the right combo of ingredients. Smoothies will fill you up because of their volume, but I like to make sure there is enough protein and fiber to really fill me up. I don’t want to feel hungry an hour after drinking it. I do use protein powders from time to time, but I don’t like to rely on them because 1) real food first 2) it can get expensive.

Siggi's Acai & Mixed Berry yogurt via RDelicious Kitchen

The protein star of this smoothie is Siggi’s Mixed Berries & Acai yogurt, packing in 14 grams of protein in 1 serving! Additional protein is coming from the powdered peanut butter (5 grams), chia seeds (3 grams), and a little more from the rest of the ingredients. Total this smoothie has 24 grams of protein, plus 12 grams of fiber!

After drinking this delicious recipe (ps tastes like a pb&j), I was full an satisfied! Of course, you can vary the flavor combos and sneak in some veggies, but always make sure to boost it up with some protein and fiber!

Protein Smoothie (without protein powder) via RDelicious Kitchen

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Protein Smoothie (without protein powder)

  • Author: Julie @ RDelicious Kitchen
  • Yield: 1

Ingredients

Scale
  • 1 small banana
  • 1 container Siggis Acai & Mixed Berry yogurt
  • 2 tbsp powdered peanut butter
  • 1 tbsp chia seeds
  • 1 tsp ground flax seed
  • 1/2 cup strawberries
  • water, if needed

Instructions

  1. In a blender, combine all ingredients.
  2. Blend until smooth.
  3. Add water to thin to desired consistency.

Notes

* Can substitute with regular peanut butter. Note that nutrition facts will change.


Nutrition

  • Serving Size: 1
  • Calories: 339
  • Fat: 6
  • Carbohydrates: 54
  • Fiber: 12
  • Protein: 24
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Protein Smoothie (without protein powder) via RDelicious Kitchen*Note: Nutrition facts based on My Fitness Pal.

RDelicious Kitchen

Gluten Free Vegetable Quiche

Use leftover vegetables to create a beautiful gluten free quiche, using a non-traditional pie crust recipe for a buttery and flaky crust. 

It’s that time of the month again.. Recipe ReDux time!
Gluten Free Vegetable Quiche via RDelicious Kitchen @rdkitchen
This month, Recipe ReDux-ers were challenged to “cook once, eat twice”.

Two for One

We’re all about cooking once and eating twice. In short, double dinners are better. Show us how you take a favorite recipe already on your blog – and ReDux the leftovers into a new dish. Or, whip up a new healthy recipe and give suggestions on how to make it a second meal. For example, slow cooker pot roast could become shredded beef tacos; or grilled chicken breasts might morph into chicken salad.

I am a huge fan of leftovers and using them to create a new dish. This recipe theme came at the right time, because I had some leftover vegetables in my fridge.
GF vegetable quiche 3
Dinner at my house you will most likely see vegetables on my plate. I always like to make a big batch and use the leftovers as part as my lunch for the next day. In my fridge, I had some leftover steamed broccoli and sautéed peppers & onions from this past week’s dinners.

During the week, I tend to rely on my overnight oats or smoothies on-the-go, but on the weekend I take more time in the morning to prepare more of  a brunch-style breakfast.
Gluten Free Vegetable Quiche via RDelicious Kitchen @rdkitchen
Of course, you can create this quiche with your favorite vegetable and cheese combination.

Honey Roasted Carrots + The Vegetarian Flavor Bible Review

Spruce up your roasted carrots with flavor profiles learned from The Vegetarian Flavor Bible.

When I was in culinary school, one of my chefs introduced me to The Flavor Bible. That book was my culinary bible during my days at JWU. It really helped me understand flavor profiles and pairings of various spices, herbs, and foods. Whenever I had a lab practical (aka. creating a new dish based on the certain class) that was the first book I turned to, to get ideas.

When Karen Page reached out to me about a month ago about their latest book: The Vegetarian Flavor Bible to see if I was interested in a copy to review, I was ecstatic.
With March being National Nutrition Month, The Vegetarian Flavor Bible is having a virtual book tour and myself and other awesome RD bloggers were asked to help celebrate! You can read the other reviews here.
The Vegetarian Flavor Bible Review
Like Deanna mentioned in her review, you don’t have to be vegetarian to enjoy this book. It is an amazing resource to amp up your veggies or learn about new foods and pairings to try!
The Vegetarian Flavor Bible Review
The book, with over 500 pages, breaks down the different food groups from A-Z. Each ingredient itself has a flavor description, peak season of freshness, nutrition profile, how to prepare or use the item, botanical relatives, possible substitutes, and cooking techniques. What I REALLY love is the part after the description. It lists ALL other ingredients and flavors that would pair best  with that given ingredient.
Honey Roasted Carrots via RDelicious Kitchen @rdkitchen
Honey roasted carrots may seen not too out of the box, but the addition of cardamom (which I would never have thought of adding before reviewing The Vegetarian Flavor Bible) really gives this recipe a refreshing boost of flavor.

CARROTS + HONEY + GINGER + CARDAMOM

Honey Roasted Carrots via RDelicious Kitchen @rdkitchen
Many of the clients I work with always struggle with figuring out what to pair with certain foods. I will now be recommending The Vegetarian Flavor Bible!

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roasted carrots in an antique bowl

Honey Ginger Roasted Carrots

  • Author: Julie @ RDelicious Kitchen
  • Yield: 2-4 1x

Ingredients

Scale
  • 8 carrots, peeled, trimmed
  • 1/4 cup honey
  • 1/4 tsp ground cardamom
  • 1/2 tsp ground ginger
  • salt and ground black pepper to taste

Instructions

  1. Preheat an oven to 400° F.
  2. Place the carrots into a baking dish, drizzle on the honey, and sprinkle with cardamom and ginger. Season with salt and pepper.
  3. Bake for 20-30 minutes until carrots are tender.

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Disclaimer: I received a free copy of The Vegetarian Flavor Bible. I was not compensated for writing this post.