Very Berry Smoothie Bowl

Breakfast & Brunch, Drinks & Smoothies, Egg Free, Gluten Free, MAIN DISHES, PREP, Quick & Easy, Recipes, Vegetarian
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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.

Start your morning off right with a Very Berry Smoothie Bowl @welchs @welchsRD

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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
Print Recipe

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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Protein Smoothie (without protein powder)

Breakfast & Brunch, Drinks & Smoothies, Recipes
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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!

Try this protein packed smoothie, without using protein powder – see how!

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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
Print Recipe

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

Breakfast & Brunch
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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.

Make a #GlutenFree Vegetable Quiche for your next brunch! #reciperedux

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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.

The Best Overnight Oats

Breakfast & Brunch, Dietary, Egg Free, Gluten Free, Make ahead, PREP, Recipes, Vegetarian
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Not have enough time to make a wholesome breakfast every morning? Enjoy this overnight oats recipe that you can make the night before to help power you through your busy morning. 

The Best Overnight Oats: simple & healthy breakfast
Oatmeal is one of those “stick-to-your-guns” kind of breakfast that I know will fuel me through the morning. Problem is, I don’t always have the time in the morning. I will savor that extra 10 minutes of sleep knowing I have breakfast ready to go waiting for me. I’ll even sacrifice doing my hair in the morning for extra sleep. Top buns for the win.

The best overnight oats – a simple and healthy breakfast you can prepare the night before #mealprep

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Half the time I am so rushed in the morning, I drink my coffee on the way to work and then eat my breakfast as I am returning emails and getting organized for my day.
The Best Overnight Oats: simple and healthy breakfastSkip those instant oatmeal packets. They are typically loaded with added sugar and even salt! This recipe is packed with ingredients you can feel good about. Filled with fiber & protein, it will keep you full all morning. Overnight, the oats absorb all the liquid and it becomes a thick cake batter consistency.
The Best Overnight Oats: simple and healthy breakfastYou could always heat the oats up, but I enjoy them cold. Of course this recipe can be easily adapted with your favorite fix-ins. I always like adding a little extra fruit on top. And if I am feeling a little indulgent, I’ll stir in a little unsweetened cocoa powder for a chocolate peanut butter flavor!
The Best Overnight Oats: simple and healthy breakfast

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simple overnight oats with a pink spoon

The Best Overnight Oats

  • Author: Julie @ RDelicious Kitchen
  • Prep Time: 5 mins
  • Total Time: 5 mins
  • Yield: 1
  • Category: Breakfast
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Description

Never have enough time in the morning to make breakfast? Make these overnight oats the night before for a wholesome breakfast you can enjoy in the morning.

Ingredients

Scale
  • 1/3 cup rolled oats
  • 1/3 cup plain kefir
  • 1/3 cup unsweetened almond milk
  • 1 small banana, mashed
  • 1 tbsp peanut butter powder
  • 1 tsp chia seeds
  • 1 tsp ground flax seed
  • [optional] Toppings: fresh fruit, unsweetened coconut, unsalted nuts

Instructions

  1. Simple stir all ingredients together.
  2. Cover and refrigerate overnight.
  3. The next morning add toppings and enjoy chilled.

Notes

Nutrition facts based on My Fitness Pal.

Nutrition

  • Serving Size: 1
  • Calories: 267
  • Sugar: 17
  • Sodium: 106
  • Fat: 10
  • Saturated Fat: 1
  • Trans Fat: 0
  • Carbohydrates: 43
  • Fiber: 8
  • Protein: 12
  • Cholesterol: 3
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What’s your go-to breakfast to keep you full and focused all morning?

RDelicious Kitchen

Eggnog Smoothie

30 minutes or less, Breakfast & Brunch, Dietary, Drinks & Smoothies, Egg Free, Holiday, MAIN DISHES, PREP, Quick & Easy, Recipes, Seasonal, Vegetarian
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I’ve been a little obsessed with kefir lately. When I saw they had an eggnog flavor, I jumped right on it. I’ve been enjoying kefir as is, but this time wanted to try it in a recipe.
Eggnog Smoothie | Recipe by Julie @ RDelicious Kitchen
Kefir naturally has a tangy flavor, so when incorporating it in a smoothie, a banana was the perfect way to sweetened it up.

Feel good about drinking eggnog this holiday season with this eggnog smoothie recipe!

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Eggnog Smoothie | Recipe by Julie @ RDelicious Kitchen
Eggnog only comes around once a year, so I don’t mind indulging in a small glass one time a year. Eggnog just screams Christmas to me, and I want to enjoy that seasonal treat more than once without the guilt!
Eggnog Smoothie | Recipe by Julie @ RDelicious Kitchen
Enjoy as a breakfast, snack, or dessert to get in the holiday spirit! I know what I’ll be making for breakfast Christmas morning!

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Eggnog Smoothie

Eggnog Smoothie

  • Author: Julie @ RDelicious Kitchen
  • Yield: 2
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Description

Indulge in the holiday seasonal flavors without packing on the pounds. Feel good about drinking eggnog with this eggnog smoothie recipe!

Ingredients

Scale
  • 1 banana
  • 1 cup Lifeway kefir eggnog
  • 1 cup unsweetened almond milk
  • (optional) ground nutmeg
  • (optional) ice

Instructions

  1. Simply add ingredients to a blender and blend until smooth.
  2. For a thinner consistency add more almond milk. For a thicker consistency add ice.
  3. Sprinkle with ground nutmeg.

Notes

For a festive rim: take 2 tbsp of sugar and mix in 1 drop of red food coloring. With a damp paper towel moisten the rim of the glass. Coat the rim of the glass with sugar.

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Pumpkin Pie Chia Mousse

Breakfast & Brunch, Snacks
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Screen Shot 2014-09-28 at 7.15.24 PM
Whenever a recipe that is labeled “healthy” many assume that it won’t taste good. At work when I sample out a new recipe or a new product I always get different reactions when I label things “healthy”. Try this new “healthy (insert recipe name)” – some run over and are intrigue and some scrunch up their noses and walk away.
Let me tell you about this “healthy” recipe I made today. The ingredients and nutrition facts of this recipe scream healthy, but the flavors and richness scream dessert! If you LOVE pumpkin pie, you’re going to LOVE this recipe.
Yesterday, on instagram I posted the picture below asking “Can you guess what I’m making?”
IMG_3919A few guessed pumpkin chia pudding. Meme actually made a really funny comment that her head was racing with pumpkin thoughts. I’m turning that into a hashtag #pumpkinthoughts
Pumpkin pie chia pudding was actually my original idea but I changed it to Pumpkin Pie Chia Mousse because the cottage cheese whipped in with the rest of the ingredients created a smooth fluffy texture just like regular mousse.
IMG_3923 2
You can enjoy this as a breakfast, snack, or dessert! I sprinkled a little cinnamon granola and a few cranberries on top.
IMG_3920 2

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pumpkin pie chia pudding

Pumpkin Pie Chia Mousse

  • Author: Julie @ RDelicious Kitchen
  • Yield: 4
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Description

A healthy recipe with decadent flavors. This Pumpkin Chia Mousse is like having dessert for breakfast!

Ingredients

Scale
  • 1/4 cup chia seeds
  • 1 cup water
  • 1 cup pumpkin puree*
  • 3/4 cup cottage cheese
  • 1.5 tbsp pumpkin pie spice
  • 2 tbsp maple syrup

Instructions

  1. In a small bowl combine the chia seeds and water. Set aside for at least 20 minutes until it becomes thick. Stir occasionally to avoid clumps.
  2. Simply combine the chia seed mixture, pumpkin puree, pumpkin pie spice, and maple syrup in a blender and blend until smooth.

Notes

Make sure to use pure pumpkin puree which is simply pumpkin. Don’t be fooled and purchase pumpkin pie puree which is loaded with added sugars.

Nutrition

  • Calories: 121
  • Sugar: 8.3
  • Fat: 3.8
  • Saturated Fat: 1
  • Carbohydrates: 17.7
  • Fiber: 4.6
  • Protein: 8.1
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In Good Health,
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Whole Wheat Waffles

Breakfast & Brunch
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What to do on a snowy day? .. Make waffles of course! Had to experiment with my new waffle maker! I am so happy how these came out. These waffles can easily be frozen and toasted up again for an everyday breakfast. The nutrition breakdown of these waffles is great that they can become part of your daily breakfast options.


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These heart healthy whole wheat waffles are crisp on the outside and fluffy on the inside. Providing 6 grams of fiber and 12 grams of protein, these waffles will power you through the whole morning.

Whole Wheat Waffles

Makes 5 waffles

 

Ingredients:

2 cups whole wheat flour
1/4 cup ground flax seed
1 1/2 tbsp baking powder
1 tbsp cinnamon
1/2 tbsp nutmeg
2 bananas, mashed
3/4 cup liquid egg whites (or 4 egg whites)
2 cups unsweetened almond milk

 
Directions:

1. Preheat waffle iron.

2. In a large bowl, whisk together the whole wheat flour, ground flax seed, baking powder, cinnamon, and nutmeg.

3. In a sperate bowl, combine the banana, egg whites, and almond milk. Slowly pour the wet ingredients to the dry ingredients until combined.

4. Spray the waffle iron with cooking spray. Spoon the batter into the waffle iron and cook according to your waffle iron directions, until waffles are golden brown.

 


waffle RD1 .jpg

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(nutrition facts based on calorie count – 1 full waffle, no toppings)

 

 

Enjoy!

Secrets to making perfect granola

Breakfast & Brunch, Snacks
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I don’t know about you, but my favorite part of granola are those big chunks. I prefer making my own granola versus buying it. A lot of the store bought granolas are packed with a ton of sugar. A lot of recipes I tried to make at home left me with just little pieces of oats and nuts with anything barely sticking together. With a little research I discovered a way to make the perfect granola.

Tips to making chunky granola:

1. Add egg whites. – By adding beaten egg whites, it works as a binding agent to help the granola clump together.
2. Don’t stir. – A lot of recipe say to stir the granola mixture a couple times when it is baking in the oven. By not stirring, it will let the ingredients stay together in larger clumps.
3. Let the granola cool completely. – By letting it cool completely will ensure clumps stay put. You can then break them into whatever size pieces you prefer.

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granola RD 1.jpg

 

Granola
Makes 18 servings
(1/3 cup = 1 serving)

 

Ingredients:
3 cups oats
1/3 cup almonds
1/3 cup pecans
1/3 cup walnuts
1 cup unsweetened coconut
1 tbsp cinnamon
1/2 tsp salt
1/2 cup maple syrup
2 egg whites, beaten until frothy
1/2 cup dried cranberries
1/2 cup dried blueberries

 
Directions:

1. Preheat oven to 300 degrees F. Line a large baking sheet with parchment paper or cooking spray.

2. In a large bowl, combine the oats, nuts, coconut, cinnamon, and salt. Toss to combine.

3. Add in the maple syrup and syrup. Toss to combine until all the dry ingredients are coated.

4. Spread out on a large baking sheet and pat down. Bake for about 40 minutes. Check to see if granola is evenly browned. (May need a few more minutes)

5. Take out of the oven and let granola completely cool in the pan. This will help the large chunks stay together. Then break up granola to whatever size chunks you like. Toss in the dried cranberries and dried blueberries.

* This recipe is very versatile and ingredients can be substituted with different nuts, seeds, and dried fruit.

granola RD 3.jpg

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(Nutrition Facts based on Calorie Count)

 

Enjoy!