Mediterranean Cod En Papillote

Dairy Free, Egg Free, Gluten Free, MAIN DISHES, Nut Free, One pot/dish, Recipes, Seafood
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Step up your culinary game with this surprisingly easy Mediterranean Cod En Papillote made with Norweigian cod.

Mediterranean Cod En Papillote

This post is sponsored by the Norwegian Seafood Council. Thank you for supporting brands that make this blog possible!

During this time, we are staying inside and limiting the number of trips to the grocery store. Rethink the protein choices on your grocery list. Add seafood! Build recipes around lean fish with pantry ingredients you have on hand. Just starting out cooking seafood? Simple is best! Only a few ingredients and seasonings are needed to make fish delicious.

Being strategic when grocery shopping and relying on pantry staples is key. Here in New Jersey, there are limits on amounts of certain proteins like chicken and eggs. At the grocery store, there is a whole department dedicated just to seafood. Don’t skip it!

Health benefits of eating more fish

Eating seafood two to three times per week reduces the risk of death from any health-related cause by 17 percent. New to adding seafood into your menu repertoire? Start with a mid-flavored, firm fish like cod. Norwegian cod to be exact!

Tips for buying fish

There are a lot of choices out there when it comes to seafood – both wild and farmed. The origin of the seafood is something you should be looking out for, as every country has completely different practices.

Sustainability has been one of the main objectives of the Norwegian fishing industry, and they are committed to producing seafood in a safe, controlled, and sustainable manner. And I know this because I actually traveled to Norway myself with the Norwegian Seafood Council and saw how seriously Norway takes sustainability and how strict regulations that maintain fish supply are meticulously upheld.

According to the USDA, Country of Origin Labeling (COOL) is a consumer labeling law that requires retailers (grocery stores and supermarkets) to identify the country of origin on certain foods, including wild-caught fish, farm-raised fish, and shellfish.

What does “en papillote” mean?

Don’t be intimidated by this recipe, en papillote is a culinary technique that any home cook can master in their kitchen. 

The term en papillote (pronounced: ON pah-pee-YOHT) means “in paper” or “in parchment”. It is a moist-heat cooking method because it is the steam from within the package where the food is enclosed by parchment paper that cooks the food. More delicate proteins, such as fish or chicken, are more commonly cooked en papillote as they can be quickly cooked by this steaming method.

Steaming en papillote requires no special equipment other than parchment paper. The food won’t stick and parchment paper is easy to seal not allowing any liquid to escape. Just make sure to tightly seal the edges. Plus, clean up is easy – just toss the parchment when you’re done!

How to build flavors

The key to creating a flavorful en papillote dish is building flavors. When cooking en papillote, there are usually vegetables as the base with herbs and seasonings, topped off with the protein. The vegetables contain moisture and during the cooking process generate steam, which cooks the protein enclosed in the parchment pouch. Additional herbs and seasonings are used to build flavors.  Mediterranean flavors inspired this recipe creation. 

Mediterranean ingredients on parchment paper

Get cooking together

This recipe is the perfect way to get everyone involved in the kitchen.

  • Raid the pantry to play around with different spice and herb blends
  • Get the family involved – everyone makes their own signature creation
  • Little hands (kids) can help make this meal. Have them help stack the ingredients, wrap the parchment paper, etc.
Mediterranean Cod ingredients layered on parchment

Health Benefits of Cod

Norwegian Cod is a lean fish. It contains only up to 3% fat and almost no carbohydrates. It is an excellent source of:

  • Protein
  • Vitamins (such as B12)
  • Selenium
  • Omega-3 Fatty Acids (a meal-sized portion of cod delivers the recommended daily intake)
  • Iodine
step by step guide for Mediterranean Cod En Papillote recipe
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baked cod on top of mediterranean vegetables

Mediterranean Cod En Papillote

  • Author: Chef Julie Harrington, RD
  • Prep Time: 10
  • Cook Time: 20
  • Total Time: 30 minutes
  • Yield: 2
  • Category: seafood
  • Method: En Papillote
  • Cuisine: Mediterranean
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Description

Step up your culinary game with this surprisingly easy Mediterranean Cod En Papillote made with Norweigian cod.

Ingredients

Scale

2 (5-ounce) pieces of Norwegian cod (or other white fish like snapper, grouper, or monkfish)
salt
pepper
1/2 cup grape tomatoes, halved
1/4 cup kalamata olives, pitted and halved
2 tablespoons capers
1/4 cup red onion, thinly sliced
1/4 red bell pepper, thinly sliced
2 cloves garlic, minced
2 tablespoons olive oil
1 lemon, sliced
2 pieces of parchment paper

Instructions

Preheat oven to 400 degrees F. Pat cod dry and sprinkle with salt and pepper. Set aside. 

Fold the parchment paper in half. On one side of the parchment paper layer the tomatoes, olives, capers, onion, pepper, and garlic. Top with fillet, drizzle with olive oil, red pepper flakes (if using) and place lemon slices on top.

Fold the other half of the parchment paper on top and seal the edges making a small fold every 1/2-inch all the way around to create a half-moon shape.  Repeat with another piece of parchment and remaining ingredients. 

Place both pouches on a baking sheet. Bake for 15-20 minutes, until the parchment paper, has puffed up and fish is cooked through.  Transfer to a plate and cut with scissors or unroll, being careful of the hot steam that will escape.

Keywords: cod, seafood from norway, En Papillote, fish, seafood recipe

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Other ways to prepare cod

  • Baked
  • Broiled
  • Fried
  • Sauteed
  • Steamed
  • Poached

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Pistachio Crusted Baked Cod

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Instant Pot Barbacoa Beef Tacos

Dairy Free, Egg Free, Instant Pot/Slow Cooker, MAIN DISHES, Make ahead, Meat, Nut Free, PREP, Recipes
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Revamp taco night with a kick of spice with these Instant Pot Barbacoa Beef Tacos. This flavorful meat is deliciously seasoned and cooked until perfectly tender. Layer it in tortillas with all your favorite toppings your next taco night!

open-faced tacos with beef barbacoa

This post is sponsored by the Northeast Beef Promotion Initiative a subcontractor to the Beef Checkoff. Thank you for supporting brands that make this blog possible!

Did you get gifted an Instant Pot this holiday season? The Instant Pot is a single appliance that does the job of seven (yes, seven!) different kitchen appliances. It can handle the tasks of a slow cooker, electric pressure cooker, rice cooker, steamer, yogurt maker, sauté/browning pan, and a warming pot. Think of all those appliances taking up space in your kitchen that can be replaced by one.

Don’t be intimidated by this new appliance. Read up on these 7 Things You Need to Know About Your Instant Pot before you get started.

Beef barbacoa in the Instant Pot

What is barbacoa?

Barbacoa refers to the method of cooking meat. Barbacoa is an authentic Mexican dish typically made with a cut of beef head meat, like beef cheek. When cooked long and slow it becomes extra tender. It is traditionally seasoned with dried chilies and spices and slowly cooked.

Barbacoa is now used to refer to a seasoned beef, that has been slow-cooked. 

open-faced beef barbacoa taco on a flour tortilla

Choosing lean beef

Forget about sacrificing taste for nutrition. These lean beef cuts are chock-full of flavor and 10 essential nutrients. Beef can only be claimed as “lean” if the cut of beef is less than 10g total fat, 4.5g or less saturated fat and less than 95 mg of cholesterol per 100-gram serving.

Beef chuck

Beef chuck is a primal cut that comes from the shoulder area and yields cuts known for their rich, beefy flavor. Beef chuck is ideal for slow cooking to yield tender beef.

beef barbacoa tacos with toppings
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open-faced taco with Barbacoa Beef

Instant Pot Barbacoa Beef Tacos

★★★★★ 5 from 1 reviews
  • Author: Chef Julie Harrington, RD
  • Yield: 6
  • Category: meat
  • Method: instant pot
  • Cuisine: mexican
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Description

Revamp taco night with these Instant Pot Barbacoa Beef Tacos! This flavorful meat is deliciously seasoned and cooked until perfectly tender. Layer it in tortillas with all your favorite toppings your next taco night!

Ingredients

For the beef barbacoa:
3 tablespoons olive oil, divided
1/2 small onion, chopped
2 cloves garlic, chopped
2 chipotle peppers (from a can in adobo sauce – reserve sauce), chopped
2 tablespoons adobo sauce (from the chipotle peppers)
1 tablespoon ground cumin
2 teaspoons dried oregano
1 teaspoon salt
3/4 teaspoon black pepper
1/4 teaspoon ground cloves
1/2 cup low-sodium beef broth
1/3 cup apple cider vinegar
1/4 cup fresh lime juice
2 pounds beef chuck, fat trimmed, cut into 2-inch pieces
2 bay leaves

For the tacos:
Tortillas, soft or hard shells
Sliced avocado
Pickled onions
Chopped tomatoes
Chopped cilantro
Lime wedges

Instructions

  1. Press the “saute” setting on the Instant Pot. Heat 1 tablespoon of olive oil until heated and shimmering. Add the onion and garlic, saute for 1-2 minutes until the onion begins to turn translucent. Add the chipotle peppers, adobo sauce, cumin, oregano, salt, and pepper, and saute until fragrant, about 1 minute. Press “cancel” to turn off the heat.
  2. Remove contents from the Instant Pot into a food processor and add beef broth, apple cider vinegar, and lime juice. Pulse until smooth and set aside.
  3. Press the “saute” setting on the Instant Pot. Heat the remaining 2 tablespoons of olive oil until heated and shimmering. In batches, add beef and brown all sides. Be mindful not to overcrowd the pan. Repeat until all beef is browned. Press “cancel” and turn off the heat.
  4. Add all the beef, bay leaves, and reserved sauce in the Instant Pot. Stir well to combine. Close lid securely and set vent to “sealing”. Press “manual”, then press “Pressure” until the light on “High Pressure” lights up, then add 60 minutes of cook time.
  5. When cook time is complete, very carefully, turn the vent to “venting” for quick release, and wait until all of the steam has released.
  6. Remove the lid and discard the bay leaves. Using two forks, shred the beef into bite-sized pieces. Stir shredded beef with the juices so it can soak up all the flavor.
  7. Assemble tacos by layering beef barbacoa on a tortilla and top with avocado, onions, tomatoes, and cilantro. Serve with a lime wedge on the side.

Keywords: beef, tacos, barbacoa, instant pot

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This post contains affiliate links. Read full disclosure here.

Other ways to use beef barbacoa

This Instant Pot barbacoa beef is so flavorful and tender, and it’s so versatile!

  • Tacos
  • Burritos (wraps or bowls)
  • Salads
  • Nachos
  • Quesadillas
  • Enchiladas
  • Or just about any other use, you can think of for spicy shredded beef

Other recipes you may enjoy

Understanding Beef Labeling + Pineapple Beef Stir Fry Recipe

Beef and Barley Soup

Sheet Pan Cajun Chicken With Vegetables

Edamame Avocado Hummus

Appetizers, Dairy Free, Dietary, Dips, Sauces & Spreads, Egg Free, Gluten Free, Nut Free, Recipes, Snacks, Vegan, Vegetarian
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Move over chickpea hummus. There’s a new hummus in town – Edamame Avocado Hummus. 

Edamame Avocado Hummus ingredients in a food processor

I recently did a presentation about smart snacking. One thing I like to mention about smart snacking is to opt for real food first. Snacking is an opportunity for nourishment. 

Yes, grabbing a bar is quick (some bars do pack in great nutritional value), but really think about your snacks throughout the day. How many of them are real food vs. processed foods?

Edamame Avocado Hummus in a small white bowl

I’ve been challenging myself to include more veggies into my snacks. I go through snacking phases, and raw veggies have fallen out of my routine a little bit.

Snacking is more fun when you are dunking. I love dunking my veggies into hummus, but I decided to switch it up a bit and use edamame as the base instead of chickpeas. Edamame, a plant-based protein is a young soybean that has been harvested before the beans have had a chance to harden.

Edamame Avocado Hummus in a white bowl with carrots and crackers

Adding avocado to the edamame helps make this dip creamy. Avocados can act as a booster to help your body absorb fat-soluble nutrients from the foods eaten with them, like vitamin A. Vitamin A foods, like carrots, contain carotenoids, which not only promote healthy skin but benefit the heart and immune system as well. This vitamin is a potent antioxidant that protects the skin from free radicals. So, pair carrot sticks with this delicious dip!

carrot being dunked into green dip
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Edamame Avocado Hummus in a white bowl

Edamame Avocado Hummus

  • Author: Chef Julie Harrington, RD
  • Prep Time: 10 minutes
  • Total Time: 10 minutes
  • Yield: 8
  • Category: dip
  • Method: no-cook
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Ingredients

Scale
  • 1 cup frozen shelled edamame, thawed
  • 1/2 large avocado
  • 1 tbsp fresh lemon juice
  • 2 cloves garlic, minced
  • 1 teaspoon tahini
  • 1/2 teaspoon onion powder
  • 1/8 teaspoon ground pepper
  • pinch of salt
  • 2 tbsp avocado oil (can sub olive oil)

Instructions

  1. Add edamame, avocado, lemon juice, garlic, tahini, onion powder, pepper and salt in a food processor. Pulse for 30 seconds and scrape down sides.
  2. Slowly drizzle in oil while motor is running and pulse until reach desired consistency.

Keywords: hummus, avocado, edamame, dip

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Cheesy Spinach Hummus Dip

Baba Ganoush (Roasted Eggplant Dip)

Smoked Salmon Avocado Flatbread

Pistachio Crusted Baked Cod

30 minutes or less, Egg Free, MAIN DISHES, PREP, Recipes, Seafood
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It is recommended to enjoy seafood two to three times per week. The keyword enjoy – don’t keep making the same recipe over and over again. Try this Pistachio Crusted Baked Cod.

Pistachio Crusted Baked Cod on a baking sheet

Too many times I hear consumers they only eat fish when they are out to eat because they don’t know how to cook it at home. Fish and seafood are some of the simplest proteins to cook. It’s quick, quite forgiving, and there are so many different flavor combinations to pair with.

Why you should make this Pistachio Crusted Baked Cod recipe

I may be biased, but this Pistachio Crusted Baked Cod is delicious! Plus, the simplicity of it is great for getting dinner on the table during busy nights. The added bonus – eating more fish includes a lot of health benefits.

Why dietitians want you to eat more seafood

Fish literally saves lives. Eating seafood two to three times per week reduced the risk of death from any health-related cause by 17 percent.

Seafood sits among the highest- quality proteins (like eggs, meats, poultry, and dairy) and offers additional health benefits. It can reduce the risk of heart disease, can help during pregnancy to help the child develop a healthy brain, and improve memory and sharpness.

Health benefits of cod

Cod is the leanest protein available, meaning the protein to calorie ratio beats out any other food.

Cod is a low fat flaky white meat fish that is a good source of protein, phosphorus, niacin, and Vitamin B-12. An individual 100 g (raw) portion of cod has less than 90 calories, less than one gram of fat, and 17 grams of protein.

pistachio crusted cod with spinach and orzo on a white plate

Tips for baking fish

Medium-to-fatty fish with a firmer texture and richer flavor (like cod, salmon, or swordfish) are perfect grilling, baking or broiling because they can withstand the heat.⁠

Lean, mild-flavored fish with tender, white or pale flesh, such as sea bass, flounder or grouper are usually delicate, so this cooking method works well.⁠

When do you know when fish is done?

Many types of fish are delicate and tender, so you want to avoid overcooking them. The best way to tell if a fish is done is by testing it with a fork. Insert the fork at an angle, at the thickest point, and twist gently. The fish will flake easily when it’s done, and it will lose its translucent or raw appearance.⁠

See more culinary nutrition tips
Pistachio Crusted Baked Cod on a baking sheet lined with parchment paper

Using pistachios as the crust

Poor pistachios. I feel like they are a totally underrated nut. Pistachios are versatile in the kitchen and just as many nuts can be used with both sweet and savory applications. The caution for using nuts as a crust is they have a tendency to burn. Since the cooking process for fish is usually shorter and this Pistachio Crusted Baked Cod recipe is baked vs. seared, it will not burn.

Health benefits of pistachios

The green and red-purple hues in pistachios come from antioxidants. Pistachios are known for their fiber and protein content. Nearly 90% of the fat in pistachios are from heart-healthy (good-for-you) fats.

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piece of pistachio crusted baked cod with orzo and spinach

Pistachio Crusted Baked Cod

★★★★★ 5 from 3 reviews
  • Author: Chef Julie Harrington, RD
  • Prep Time: 10
  • Cook Time: 14
  • Total Time: 24 minutes
  • Yield: 4
  • Category: seafood
  • Method: baking
  • Cuisine: american
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Ingredients

Scale

4 cod fillets (about 6 ounces each), or other firm white fish
1/2 teaspoon salt, divided
1/4 teaspoon black pepper
1/2 cup shelled unsalted pistachios
1/2 cup whole-grain Panko breadcrumb
1 clove garlic
1/4 cup plain Greek yogurt
2 teaspoons Dijon mustard
1 teaspoon lemon zest
1 teaspoon olive oil

Instructions

Preheat oven to 425 degrees F. Line a rimmed baking sheet with parchment paper. Place cod on the baking sheet. Sprinkle the cod fillets with 1/4 teaspoon salt and pepper.

In a food processor, pulse pistachios, panko, garlic, and remaining salt, for about 10-15 seconds until a crumbly texture is reached.

In a small bowl, mix together the yogurt, mustard, and lemon zest. Using a pastry brush or mini spatula, evenly spread the yogurt mixture in top of each fillet. Evenly, gently press the pistachio mixture on top. Drizzle olive oil over the fillets. (Alternatively use and olive oil cooking spray.

Bake until fish is opaque throughout, approximately 12 to 14 minutes.

Keywords: cod, pistachio, fish, dinner

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Sources:
https://www.seafoodnutrition.org/
https://www.seafoodhealthfacts.org/

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Sheet Pan Miso Salmon and Green Beans

Mediterranean En Papillote

Instant Pot Lemon Ginger Salmon

Balsamic Marinated Skirt Steak

Dairy Free, Dietary, Egg Free, MAIN DISHES, Meat, Nut Free, Quick & Easy, Recipes
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This post is sponsored by The Beef Checkoff. Thanks for supporting brands that make this blog possible!

For the novice chef, cooking beef can sometimes be intimidating. What cut to choose? What cooking technique would work best? Is beef healthy to serve my family?

I’m here to help answer many of these questions for you, but you can also utilize the resource Chuck Knows Beef. Powered by Google Artificial Intelligence, Chuck is the new virtual go-to expert on all things beef. Chuck can be easily accessed at ChuckKnowsBeef.com or by simply enabling Chuck Knows Beef with Amazon Alexa or Google Home Assistant devices. You will have a beef expert on hand whenever you need it!

For busy families everywhere, there is nothing more challenging than getting a balanced meal on the table each night. A simple marinated skirt steak is a flavorful and quick dish that can be whipped up any night. Pair with a side of your favorite veggie and grain for a complete meal.

The purpose of a marinade

First, what is your marinade for? There are two purposes for a marinade – to infuse flavor and/or to tenderize the cut of meat which all comes down to the time the cut of meat is being marinated.

Just looking to add flavor? Marinate for 15 minutes to 2 hours. Looking to tenderize cuts? Marinate for 6 to 24 hours.

ingredients for Balsamic Marinated Strip Steak recipe on a marble slab

What is the most affordable cut of beef? How do I cook it?

Aside from ground beef, the cuts that are typically most affordable come from the end meats – chuck and round. These are also typically less tender cuts and benefit from slow cooking with moist heat. Roasting, stewing, braising, etc.

Head over to Beef It’s What’s For Dinner for more information.

computer graphic with information about affordable beef cuts for families

Besides ground beef, which cut of beef is the easiest to work with that is “forgiving” for a novice chef?

Slow roasting end cuts from the chuck or round can be a simple starting point for those just starting to cook beef. If grilling a steak, be sure to choose a cut at least ½ inch thick to avoid overcooking with high heat. Sirloin steak and strip steaks are both forgiving and economical cuts, to begin with.

What are the temperatures for rare, medium-rare, and medium for my steak? Should I pull it from the grill before that since it still cooks after it is removed?

The USDA cooking guidelines are as follows: For medium rare the temperature should read 145°F, the temperature for medium steaks should read 160°F, and well done is 170°F. Ground beef should always be cooked to an internal temperature of 160°F. Steaks and roasts will continue to cook and rise 5ºF to 15ºF after removing from the cooking source.

Here is more information about cooking temperatures

Balsamic Marinated Strip Steak with green beans on a white plate

Why does my beef always come out dry?

Usually, the reason for dry beef is overcooking. Thinner cuts of beef tend to cook more quickly so consider reducing the heat and the time over the heat for thinner cuts. Overcooking roasts in a crockpot or oven, even when adding liquid, can also cause the meat to be dry. Another good tip is to match the cut of beef with the appropriate cooking method. End cuts from the chuck and round will usually benefit from moist cooking methods while well-marbled middle meat cuts from the rib and loin can be cooked with dry heat.

Not sure what cooking method is best? Ask Chuck or see more information here.

What’s the difference between grass-fed and organic beef?

Organic beef means the cattle meet the strict guidelines set forth by the USDA for the type of feed they consume and the supplements/medications they are given (or not given). The feed must be certified organic but that could include both grasses and grains. Organic beef is never given antibiotics or administered hormone implants.

Grass-fed beef is harder to define as the USDA no longer recognizes an official certification for grass-fed/finished cattle. Therefore, the definition can vary depending on the adopted standards of the beef producer. In general, grass-fed (technically grass-finished) beef is raised solely on grass feed stuffs without the addition of grain. Grass-fed is not necessarily organic but often is.

Learn more about beef labeling here and utilize this infographic for more details.

How do I reheat leftovers without causing the beef to become tough and chewy?

Reheating beef can be challenging – especially if it was prepared to medium-well or well done, to begin with. Microwaving beef is typically not recommended. Steaks and roasts can be reheated in the oven at a lower temperature of 200 – 250 degrees. An alternative to reheating a roast or steak is to consider slicing it thin and enjoying over a salad or as a sandwich.

Balsamic Marinated Strip Steak with green beans and almonds on a white plate

I have high cholesterol. Is it still okay to eat beef?

Research shows that a heart-healthy diet and lifestyle that includes lean beef, even daily, improved cholesterol levels. About half the fatty acids found in beef are called monounsaturated fatty acids, the same kind found in olive oil, and, as part of a heart-healthy diet, can reduce cholesterol levels.

I’m unsure to feed my family beef because of the hormones. What is the truth?

All hormones used in beef production must be approved by the U.S. Food and Drug Administration (FDA).  It starts with a comprehensive, multi-step scientific review process. If a product fails even one test or step in the process, it will not be approved.

The FDA and the United States Department of Agriculture (USDA) oversee the safety of food products. The FDA sets a tolerance on hormone residue levels that can be found in food. The USDA conducts random sampling of beef to check for residues.

Extensive research shows that supplemental hormones are metabolized quickly and clear an animal’s system before entering the food supply.  Furthermore, decades of research have looked at the effect of using hormones in livestock production, but none have found any human health impact.

Learn more about hormone usage in cattle ranching.

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piece of skirt steak on a white plate with green beans

Balsamic Marinated Skirt Steak

  • Author: Chef Julie Harrington, RD
  • Prep Time: 20
  • Cook Time: 10
  • Total Time: 30 minutes
  • Yield: 4
  • Category: beef
  • Method: grilling
  • Cuisine: American
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Ingredients

Scale

1/2 cup balsamic vinegar
2 tablespoons maple syrup
2 tablespoons Dijon mustard
2 garlic cloves, minced
1 teaspoon crushed dried rosemary
1 teaspoon salt, divided
½ teaspoon ground pepper, divided
1 1/2 pounds skirt steak, cut crosswise into 2–4 equal pieces
1 tablespoon avocado oil

Instructions

  1. In a resealable plastic bag, combine vinegar, sugar, garlic, rosemary, 1 teaspoon salt, and 1/4 teaspoon pepper. Add meat to marinade, and turn to coat. Let marinate at room temperature at least 15 minutes, or cover and refrigerate up to 1 day.
  2. In a grill pan over medium-high heat, add oil. Remove steaks from marinade, allowing excess to drip off. Grill steaks 2 to 3 minutes then flip and cook another 2-4 minutes for medium-rare. Transfer to a plate; cover loosely with aluminum foil, and let rest 5 minutes.

Keywords: beef, steak, skirt steak, dinner, beef checkoff, heart-healthy

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For more information, visit:
https://www.beefitswhatsfordinner.com/
https://www.nybeef.org/

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Beef and Barley Soup

Photo Credit: chefjulierd.com

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Blueberry Chia Jam

30 minutes or less, Dairy Free, Dips, Sauces & Spreads, Egg Free, Gluten Free, Make ahead, Nut Free, PREP, Quick & Easy, Recipes, Vegan, Vegetarian
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This Blueberry Chia Jam has now become a staple in my refrigerator. With just four simple ingredients you have a delicious and flavorful jam without excess sugar. Mix and match or combine different berries for a variety of flavor combinations.

Blueberry Chia Jam in a small mason jar with a wooden spoon

HOW TO MAKE CHIA JAM

You might see a few variations of chia jam recipes floating around the internet, but after testing this recipe a few times, here are some tips I’ve gathered.

STOVETOP METHOD

Simply heat frozen berries and water over low-medium heat and gently simmer for the berries to defrost and their natural sugars begin to breakdown. Avoid using high heat as the berries will not defrost evenly and the natural sugars of the berries will scorch the bottom of your pan.

Using a potato masher or the back of a fork, mash the blueberries so they burst. The jam may look still very liquidy at this point. Remove from heat and stir in the vanilla extract, chia seeds, and sweetener, if using. The chia seeds thicken the jam as it rests and begins to cool.

MASHED VS. BLENDED

Simply leave the jam as is, mashed and chia seeds fully intact if you enjoy the texture and a chunkier jam. Or opt for a smoother consistency and pulse in a food processor or blender until you reach the desired consistency.

Blueberry Chia Jam on a slice of whole wheat toast with peanut butter

HEALTH BENEFITS OF WILD BLUEBERRIES

All blueberries are not alike! By nature, wild ones have a more intense flavor, deeper blue color, and 2x the antioxidants than their regular cultivated blueberries.

Ever wonder why you can only find wild blueberries in the frozen department? Wild Blueberries are frozen fresh within 24 hours of harvest when their flavor and antioxidant goodness are at their peak. In fact, tiny, potent wild ones contain less water than regular blueberries, so they freeze better than ordinary, larger blueberries.

FLAVOR VARIATIONS

Utilize this recipe as the base and mix and match with other berries or berry combinations. Try a mixed berry combination using blueberries, strawberries, and raspberries or go for a bold combination of a mixture of cherries and blackberries. Thinking about going tropical and using pineapple or mango? I would recommend using white chia seeds vs. black chia seeds.

ADJUST FOR SWEETNESS

This is a much lower sugar jam than those found on the grocery store shelves. Highlighting the fruits natural sugars is the star of this recipe, but an optional sweetener can be added in if desired.

Blueberry Chia Jam in a small mason jar

HOW TO USE CHIA JAM

Use this jam anywhere you would typically use any jam or jelly. Spread on toast, top on oatmeal, or swirl into yogurt.

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Small mason jar filled with blueberry jam

Blueberry Chia Jam

  • Author: Chef Julie Harrington, RD
  • Prep Time: 2 minutes
  • Cook Time: 10 minutes
  • Total Time: 12 minutes
  • Yield: 10 1x
  • Category: dip/spread
  • Method: stove top
Print Recipe

Description

A few simple ingredients and you can whip up this jam in no time. Mix and match with different berries for a variety of flavors.

Ingredients

Scale

1 cup frozen wild blueberries
1/2 cup water
1/4 teaspoon vanilla extract
1 1/2 tablespoons chia seeds
optional sweetener: 1 tablespoon maple syrup or sugar

Instructions

  1. Add frozen blueberries to a small saucepan and heat over low-medium heat, stirring occasionally. Once the berries have thawed and started to break down, use a fork or potato masher to break them down further. 
  2. Stir in vanilla extract, chia seeds, and sweetener of choice, if using. Remove from heat and allow jam to cool and thicken for about 5-10 minutes.
  3. Spoon into a mason jar as is and store in the refrigerator. (Alternative method: Add jam to a food processor or blender and puree until desired consistency is reached. Spoon into a mason jar and store in the refrigerator. 

Notes

Store jam in the refrigerator for up to a week. 

Keywords: blueberry chia jam, jam, chia, blueberries, wild blueberries, low sugar

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Gearing up for picnics and barbecues this summer? Add this Green Bean Potato Salad to the menu.

Green Bean Potato Salad in a wooden bowl

One of my jobs during summers at college, I was working at this outdoor catering company, where we prepared food on-site at graduation parties, barbecues, picnics, etc. When working in catering, you have to prepare recipes in large quantities to feed the masses. One of my least favorite things to prepare is the potato salad.

Green Bean Potato Salad in a wooden bowl

Traditional potato salad is dressed with mayonnaise. That is one condiment that I just never enjoyed. Now, just imagine preparing potato salad for 100+ people at one time. The amount of mayo I had to scoop daily was unreal.

Since I don’t personally enjoy mayonnaise, I wanted to create a non-mayo based dressing for potato salad with an added twist by adding green beans and corn. Don’t be afraid to switch up a classic and bring something new to the table, like this Green Bean Potato Salad.

Why use red bliss potatoes for this Green Bean Potato Salad

Red potatoes have smooth thin skin. Its skin is edible, so it’s not necessary to peel or remove it after cooking. Like many waxy varieties, red potatoes are low in starch and won’t produce a light, fluffy texture. They are best used for boiling and roasting and work well in dishes that would benefit from a potato that holds its shape, even when sliced and diced, like for this Green Bean Potato Salad.

Health benefits of potatoes

Poor potatoes have a bad reputation in some people’s eyes. “Oh, I can’t eat potatoes because they are too starchy” Yes, potatoes are starchy because they are carbohydrates and carbohydrates give us energy. Also, there are many nutritional benefits that potatoes provide our bodies. They are high in potassium, vitamin B6, and vitamin C. When enjoyed in moderation and prepared in a healthy way, potatoes can be a nutritious addition to your diet.

Culinary term: blanching & shocking

The word blanch refers to a cooking technique in which food is briefly immersed in steam or boiling water, usually followed by shocking, which is rapidly cooling the food in an ice bath or with cold air.

When you blanch food for the right amount of time it helps maintain flavor, color, texture, and nutritional value. No one wants limp and soggy green beans.

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green bean potato salad in a wooden bowl

Green Bean Potato Salad

  • Author: Chef Julie Harrington, RD
  • Prep Time: 5
  • Cook Time: 40
  • Total Time: 45 minutes
  • Yield: 10 1x
  • Category: side dish
  • Method: stove top
  • Cuisine: American
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Ingredients

Scale

1 pound red bliss potatoes
2 ears of corn, shucked
1 pound French green beans, cut in half
1 lemon, juiced (or 2 tablespoons lemon juice)
2 tablespoons Dijon mustard
1/4 cup olive oil
salt and pepper, to taste

Instructions

  1. In a large pot add potatoes. Fill with water and bring to a boil and season with salt. Cook potatoes until fork tender, about 20 minutes (depending on the size of your potatoes).
  2. Using tongs, carefully remove the potatoes and let cool. Add corn to the boiling water. Cook for 10 minutes, or until corn is tender.
  3. Using tongs, carefully remove the corn and let cool. Add the string beans to the boiling water. Cook for about 3-5 minutes, or until green beans are tender. Drain green beans and immediately put them in an ice bath to stop the cooking process. When cooled drain green beans and let dry. 
  4. When potatoes are cooled, dice into cubes. Cut corn off the cob. (see notes below for a tip to do this easily)
  5. In a large bowl, whisk together lemon juice, Dijon mustard, and olive oil. Add potatoes, corn, and green beans. Toss to coat.
  6. Season with salt and pepper, to taste.
  7. Let the potato salad sit in the refrigerator for at least 30 minutes to let all the flavors marinate.

Notes

Tip to cut corn off the cob.

Substitution tip: Don’t have corn on the cob? Swap for sweet canned corn or frozen corn kernels. 

Keywords: potato salad, green beans, corn, potatoes, side dish, recipe

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This recipe was originally posted in July 2013. The photos and content of the post have been updated.

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With just five simple ingredients, this Tomato Cucumber Salad will become a regular side dish to serve up with any spring or summer recipe.

Tomato Cucumber Salad in a wooden bowl

Why I love this Tomato Cucumber Salad recipe

Who says salads have to start with a bed of lettuce? We’ve chatted before about how salads don’t have to be boring! What I love the most about this recipe is simple its ingredients, taking less than 10 minutes to put together, and can turn into so many new variations. (see below)

Using mini cucumbers is key

While any kind of cucumber can work in this recipe, I urge you to seek our mini cucumbers, because I think it really makes the recipe. No need to peel the skin. The skin of mini cucumbers is tender and delicate. Just simply slice into coins and they are ready to go.

When I develop a recipe, I always think about the perfect bite. When slicing mini cucumbers into a coin, it takes the same shape and size of the cherry tomatoes so you are able to get everything all in one bite. Plus, it’s more time consuming to peel, seed, and quarter a regular cucumber.

Recipe Tip

If you are using a conventional cucumber, I recommend removing the seeds. Why? Because they are bitter and don’t want any bitterness added to the dish. For a conventional cucumber, peel, scoop out the seeds, slice and cut in quarters for this recipe.
For other cooking tips, go here.

Tomato Cucumber Salad in a wooden bowl

How to make this Tomato Cucumber Salad

  1. Chop vegetables.
  2. Whisk together dressing.
  3. Toss together.
  4. Season with salt and pepper.
    It doesn’t get much easier than that!

Storage Tip

Keep this Tomato Cucumber Salad in an airtight container in the fridge for up to 5 days.

Tomato Cucumber Salad in a wooden bowl

Variations

Additions

Chickpeas: Drain and rinse a can or two of chickpeas and add to the mixture. This will add different textures, plus a good source of plant-based proteins

Feta cheese: I love feta cheese. Hold off on seasoning with salt and pepper at the end after tasting with the feta cheese. Feta cheese will add salt to the dish, so maybe a little sprinkle of pepper will be fine. Also, if making this dish in advance, add feta just before serving.

Red onions: The key is to thinly slice red onions, so they don’t overpower the whole dish. If you are looking for something a little sweeter or more tang, try adding my Quick Pickled Onions.

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baby cucumbers with cherry tomatoes in a wooden bowl

Tomato Cucumber Salad

  • Author: Chef Julie Harrington, RD
  • Prep Time: 10
  • Total Time: 10 minutes
  • Yield: 6
  • Category: salad
  • Method: no cook
  • Cuisine: American
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Description

Light and refreshing salad to compliment any spring or summer dish. 

Ingredients

Scale

3 cups cherry tomatoes, halved
8 mini cucumbers, sliced into coins
2 tablespoons olive oil
1 tablespoon red wine vinegar
1/4 cup fresh basil leaves, chopped
salt and ground black pepper, to taste

Instructions

  1. Add cherry tomatoes and cucumbers to a large bowl.
  2. In a small bowl, whisk together the olive oil and red wine vinegar. Drizzle over cucumber and tomatoes. Add basil.
  3. Toss everything to coat. Season with salt and pepper, to taste.

Notes

Variations:
– Add chickpeas
– Add feta cheese

Keywords: cucumber, tomato, salad, no cook, vegetables, low carb, recipe

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Ribbon sliced vegetables in an Asian dressing is light and refreshing. This Sesame, Carrot, & Cucumber Salad is perfect for warmer weather and also a delicious change from a traditional salad.

Sesame, Carrot, & Cucumber Salad via Chef Julie Harrington, RD @ChefJulieRD - refreshing and light Asian inspired salad. #saladsthatdontsuck #carrot #cucumber #salad #Asiandressing #lowcarb #healthy #recipe

Utilize your vegetable peeler a little more than just removing the skin. No need for a fancy spiralizer. Simply continue to peel using your vegetable peeler to create delicate vegetable ribbons.

What are English Cucumbers?

I specifically used English cucumbers in this recipe. Why? Because English cucumbers (also known as burp-less, seedless, or hothouse cucumbers) taste is less bitter than conventional cucumbers, are milder and almost have a hint of sweetness. You can find them in the produce aisle wrapped in plastic. Conventional cucumbers are waxed protecting their skin, whereas English cucumbers are not and have a thinner more delicate skin that is protected by the wrapping.

Switch it up from your traditional lettuce-based salads and try something new! This quick and easy Sesame, Carrot, & Cucumber Salad is perfect to switch up your salad game in the warmer months.

Want to turn it more into a meal? Try adding shrimp on top.

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Sesame, Carrot, & Cucumber Salad in a white bowl with a vegetable peeler

Sesame, Carrot, & Cucumber Salad

  • Author: Chef Julie Harrington, RD
  • Prep Time: 15
  • Total Time: 15 minutes
  • Yield: 4-6 1x
  • Category: side dish
  • Method: no cook
  • Cuisine: Asian
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Ingredients

Scale
  • 2 English cucumbers
  • 2 large carrots, peeled 
  • 1 tablespoon sesame oil
  • 2 tablespoons rice vinegar
  • 1 teaspoon sugar
  • 2 teaspoons low-sodium soy sauce
  • salt and pepper, to taste
  • 1 tablespoon toasted sesame seeds

Instructions

  1. Using a vegetable peeler, peel carrots and cucumbers into ribbons. Combine the cucumbers and carrots in a bowl. Set aside.
  2. In a small bowl, whisk together the sesame oil, rice vinegar, sugar, and soy sauce. Season with salt and pepper, to taste.
  3. Toss the cucumbers and carrots with the dressing. Sprinkle with sesame seeds. Chill for 20 minutes before serving.

Keywords: sesame, cucumber, carrot, salad, no cook, side dish, healthy, low carb

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Instant Pot Steel Cut Oats (+ Freezer-Friendly Tip)

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Make mornings easier by meal prepping a batch of Instant Pot Steel Cut Oats for the week and follow a simple freezer-friendly tip to enjoy steel cut oats in just minutes.

steel cut oats in a small white bowl with blueberries and sliced almonds

Who has time to make a fresh batch of steel-cut oats in the morning? If you do, more power to you, but like many, I prefer extra sleep vs. waking up earlier to make breakfast from scratch.

What Are Steel Cut Oats?

Steel cut oats are the least processed variety of oats, take the longest to cook, and maintain their texture better than others when it comes to a good bowl of oatmeal. It’s literally the whole oat, including the bran (the outermost layer). I previously talked about the differences between steel-cut, rolled, and quick oats.

Are Steel Cut Oats Healthy?

Yes! They are naturally gluten free for anyone with sensitivities and packed full of fiber. Most don’t know this, but one serving (without added toppings) has 7 grams of protein! Steel cut oats also have a lower glycemic index than others. Even if you don’t take the GI into consideration, know that this is a good concept for everyone, which means your body will digest it slower than other varieties and you will have less of a sugar spike.

steel cut oats in a metal measuring cup

Does Using the Instant Pot Save Time? 

By the time the Instant Pot comes to pressure, the cooking time, and the pressure release time it’s about the same. BUT the greatest thing is that it’s hands-free cooking. So no stirring constantly, wondering if they are ready, and you can do other stuff while you wait on your breakfast!

Instead of spending time each morning making a serving of steel-cut oats meal prep a large batch for the week. Steel-cut oats can easily be made over the stovetop, but I love using the Instant Pot to make steel-cut oats because just add your ingredients, press a few buttons, and done!

steel cut oats in a white bowl with toppings on a marble slab next to the Instant Pot

Ingredients for Instant Pot Steel Cut Oats 

steel cut oats
water
cinnamon sticks – if you don’t have these you can use ground cinnamon instead

How to Cook Steel Cut Oats in a Pressure Cooker

Pour the steel cut oats and water into the Instant Pot and stir. Add in the cinnamon sticks or ground cinnamon and stir once more. 

Place the lid on the Instant Pot and turn the valve to the sealing position. 

Cook for 6 minutes using manual pressure. 

When the timer goes off, allow the pressure cooker to release naturally for 20 minutes, then turn the valve to the venting position. 

Toss out the cinnamon sticks and give it a good stir. 

Serve with your favorite toppings!

Steel Cut Oatmeal Topping Ideas

I prefer to make the batch of steel-cut oats pretty plain because then there is the flexibility to add different toppings to create different flavor combinations. I do enjoy adding a cinnamon stick to the pot and the cinnamon flavor infuses into the oats. (This can easily be done with a few shakes of ground cinnamon too.) Here are some more ideas.

Bananas & Blueberries – a favorite combination! Add these on top just before serving

Syrup & Honey – Need just a touch of sweetness? Drizzle some maple syrup or honey over the oats once they come out of the Instant Pot 

Pumpkin – you could add a couple of spoonfuls of pureed pumpkin before cooking, great for the fall! 

Apples – because that just makes sense with cinnamon! Dice them into small pieces (as even as possible) and stir before you cook or after as a topping. 

  • Other fresh fruit and berries
  • Nuts (almond, walnuts, pecans) 
  • Splash of milk to thin it out if needed.
  • Nut or seed butter
  • Chia seeds or ground flax meal

frozen steel cut oatmeal in a jumbo muffin tin

How Long Do Steel Cut Oats Last After Being Cooked? 

Once you have pressure cooked them, they stay fresh when kept in the refrigerator for up to a week. 

If you want to batch, I recommend freezing them. 

After making a batch of these Instant Pot Steel Cut Oats, spray a jumbo muffin tin with cooking spray and scoop about a cup of oats into each muffin tin well. Then add your favorite topping combinations.

Once hardened, dip the bottom of the muffin tin in warm water to help remove the single-serving steel cut oat portions and freeze in a container or bag for later use.

Then, simply add a single-serving portion of oats to a microwave-safe bowl with a few drops of water, and reheat in the microwave.

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Instant Pot Steel Cut Oats in a white bowl topped with blueberries and almonds

Instant Pot Steel Cut Oats

  • Author: Chef Julie Harrington, RD
  • Prep Time: 5
  • Cook Time: 6
  • Total Time: 11 minutes
  • Yield: 6
  • Category: Breakfast
  • Method: Instant Pot
Print Recipe

Ingredients

Scale

2 1/2 cups steel cut oats
7 cups water
2 cinnamon sticks (or 1 teaspoon ground cinnamon)

Instructions

  1. Add steel cut oats, water, and cinnamon sticks to the Instant Pot and stir to combine.
  2. Secure Instant Pot lid and close the vent. Set Instant Pot on the manual setting for 6 minutes.
  3. When Instant Pot beeps, allow the pressure to naturally release for 20 minutes.
  4. Remove lid, discard cinnamon sticks, and stir oats to incorporate any water that has risen to the top.
  5. Serve with your favorite toppings. (Combination recommendation: blueberries, sliced almonds, and honey)

Notes

Leftover oats can be stored in the fridge for up to a week or utilize the freezer-friendly method.

Freezer-Friendly Method:
Spray a jumbo muffin tin with cooking spray and scoop about a cup of oats into each muffin tin well. Then add your favorite topping combinations. Once hardened, dip the bottom of the muffin tin in warm water to help remove the single-serving steel cut oat portions and freeze in a container or bag for later use.

Keywords: oatmeal, Instant Pot, steel cut oats, breakfast, cooking tip, oats

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