Category Archives: Egg Free

Double Layer Chocolate Peanut Butter Fudge

Dairy Free, Dietary, Egg Free, Gluten Free, Make ahead, PREP, Recipes, Vegan, Vegetarian

August 22, 2016 by Chef Julie RD

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Chocolate fudge or peanut butter fudge – which one is your favorite? If you can’t decide like me, layer them together to make delicious creamy fudge.
The Recipe ReDux is challenging members this month to take a trip down memory lane with recreating a fun vacation memory recipe.

A Vacation-Inspired Recipe:
Start unpacking your favorite vacation memories. Think about a trip you took state-side or internationally and create a healthy recipe from an unforgettable meal you enjoyed. Or, create a recipe from a native ingredient you saw or tasted on your travels.

When I was younger, my family used to go down to Wildwood, NJ every summer. I was recently reminiscing about our Wildwood vacations with my mom and the one place that we HAD to stop by was Fudge Kitchen. They make the silkiest fudge that just melts in your mouth. Plus, they had so many flavors to choose from, it was so hard to decide which one to get.
We used to get combo boxes of fudge because everyone in my family wanted different flavors. My two favorite were the classic chocolate and peanut butter fudge. So why not get the best of both flavors and layer them! Now, I know fudge is a treat, but hey when you’re on vacation it’s okay to indulge a little.
To lighten up this fudge I swapped out the sugar and sweetened it with a little maple syrup and a banana. The only problem with this fudge is you have to be patient. Since there are two layers you have a waiting time in the middle for the chocolate layer to harden before you can add the peanut butter layer.

Chocolate or peanut butter fudge? Can’t decide? Layer them together for Double Layer Chocolate Peanut Butter Fudge #thereciperedux

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Double Layer Chocolate Peanut Butter Fudge

Author: Julie @ RDelicious Kitchen

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Ingredients

Scale

1 tablespoon cocoa powder
1/4 cup dark chocolate chips
3/4 cup natural peanut butter
1 medium banana
1 teaspoon vanilla extract
2 tablespoons coconut oil
2 tablespoons pure maple syrup

Instructions

In a small pot over low heat, combine 1/4 peanut butter, 1/2 teaspoon vanilla extract, 1 tablespoon coconut oil, 1 tablespoon maple syrup, and 1/4 cup dark chocolate chips; until melted. Let cool slightly.
In a food processor or blender combine 1/2 banana and chocolate mixture and blend until smooth.
Pour into an 8×8 pan lined with wax paper; spread evenly.
Place in the freezer for 1 hour to harden.
In a small pot over low heat, combine remaining 1/2 cup peanut butter, 1/2 teaspoon vanilla extract, 1 tablespoon coconut oil, and 1 tablespoon maple syrup; until melted. Let cool slightly.
In a food processor or blender combine 1/2 banana and peanut butter mixture and blend until smooth. Pour peanut butter mixture over the chocolate layer; spread evenly. Return back to the freezer for an hour or until fudge hardens.
(Store in the freezer)

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Dark Chocolate Covered Kiwi Pops

Dairy Free, Dietary, Egg Free, Freezer Friendly, Gluten Free, Nut Free, PREP, Recipes, Vegan, Vegetarian

August 10, 2016 by Chef Julie RD

10 Comments

Have you heard of SunGold kiwifruit? It’s not like your typical kiwi, with its smooth skin and bright yellow flesh. Learn some more about these vitamin C packed fruit and try a delicious Dark Chocolate Covered Kiwi Pop treats.
I received free samples of Zespri SunGold Kiwifruit mentioned in this post. By posting this recipe, I am entering a recipe contest sponsored by Zespri Kiwifruit and am eligible to win prizes associated with the contest. I was not compensated for my time.
SunGold kiwifruit is popping up throughout grocery stores (June-October), since being one of the new fastest growing fruits globally.

Add SunGold @ZESPRIkiwifruit to a stick and cover with chocolate for a delicious treat #ad #theRecipeReDux

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So, I never really knew that kiwifruit was one word until recently… oops. I was typing it a text and it kept autocorrecting it to one word. Don’t worry, you won’t even have to type it anymore now that a fun kiwifruit emoji is coming!

Anytime I am teaching a cooking class or doing a cooking demo I always like to throw out fun facts about the food I’m cooking with. I would sweep a food category in jeopardy.
Five surprising facts about SunGold Kiwifruit:
1. Not all kiwifruit is “fuzzy” on the outside.
Zespri SunGold kiwifruit have a smooth, hairless skin. SunGold is also yellow on the inside, which is a surprise in and of itself because Americans are more familiar with the green kiwifruit variety with the fuzzy skin. Zespri SunGold kiwis have, a juicy, yellow flesh, and a tropical-sweet taste.
2. You don’t peel kiwifruit.
Kiwifruit is the perfect portable snack because it is easy to eat! Just cut in half with a knife and scoop with a spoon. That’s it – just cut, scoop, and enjoy!
3. Kiwifruit is a good meat tenderizer.
Both green and SunGold kiwifruit contain an enzyme called actinidin that helps break down protein. Actinidin occurs only in kiwifruit and improves digestive comfort by increasing the breakdown of proteins and facilitating digestion and emptying of the stomach. The actinidin can serve as a meat tenderizer: just peel and mash a kiwifruit and spread over meat or make a kiwifruit marinade. Actinidin will also break down protein in dairy so recipes with dairy should be consumed right away.
4. You can “measure” the taste of SunGold.
Zespri growers achieve the best-tasting kiwifruit through a measure called the brix. The higher the brix, the sweeter the fruit. The dry matter content (where all water is removed) indicates how high the brix will be once the fruit is ripe. A higher dry matter means the better quality the kiwifruit will be- it stores better and tastes better. Not all kiwifruit brands put so much focus on the brix and that’s why not all kiwifruit is created equal. With Zespri, you can really taste the difference!

Now that you know a little bit more about the Zespri SunGold kiwifruit, how do you pick the prefect one to enjoy? To tell if a SunGold kiwifruit is ripe – hold the kiwifruit in the palm of your hand and squeeze gently. It should yield to slight pressure when ripe. SunGold’s get softer and sweeter as they ripen.

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This little fruit has quite the nutrition credentials to go along with is delicious taste, including

an excellent source of vitamin C, containing 2x more vitamin C than oranges
provides as much potassium as a banana
and a good source of the antioxidant vitamin E

Fruit is one of my favorite desserts in the summer time. I’ve been finding myself grabbing a toothpick and poking into the frozen fruit in my freezer for a little sweet treat after dinner. I’ve never tried frozen kiwi before, so I thought it would be fun to give it a try! Plus, chocolate – how will this not be delicious?!
Verdict – love these! I found that the kiwi tasted even sweeter when it was frozen and they are easily customizable depending what extra little toppings you may want to add.

Chocolate Covered Kiwi Pops

Author: Julie @ RDelicious Kitchen
Yield: 4

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Ingredients

Scale

2 kiwis, peeled and sliced
4–6 oz. dark chocolate
(optional toppings) coconut flakes, walnuts, sprinkles, etc.

Instructions

Insert popsicle sticks into the kiwi slices far enough to hold the fruit without piercing through the other end. Freeze until firm.
Melt chocolate in a double broiler.
Dip kiwi slices into melted chocolate, and rest over wax paper or cooling rack.
Add desired toppings. After chocolate has hardened, eat and enjoy,
Store leftovers in the refrigerator or freezer

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Connect more with Zespri Kiwifruit
-> Website
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-> Facebook
-> Instagram
-> Pinterest
Need even more SunGold kiwifruit inspiration? Scroll down to check out what other Recipe ReDuxer’s created.

Breakfast “Ice Cream” Sandwiches

Baked Goods, Breakfast & Brunch, Dietary, Egg Free, Freezer Friendly, MAIN DISHES, Make ahead, Nut Free, PREP, Recipes, Vegetarian

July 18, 2016 by Chef Julie RD

15 Comments

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On a hot summer morning, cool down with a this fun new breakfast twist. These raspberry chia Breakfast “Ice Cream” Sandwiches tastes like dessert and will nourish you through the morning!
I was super excited when KIND featured my recipe on their newsletter including my classic green smoothie to pair with their Raspberry Chia Breakfast Bars.

Ice Cream Sandwiches for #breakfast.. It’s #KINDawesome! #siggisambassador @KINDsnacks @SiggisDairy

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If you haven’t noticed, KIND came out with these new breakfast bars. These new bars (the raspberry chia flavor in particular) contain 5 whole grains including: oats, millet, buckwheat, amaranth, and quinoa along with a filling 6 grams of fiber.
It is always important to eat balanced meals. My go-to tip for anyone (myself included) is to enjoy at least 3 food groups per meal (with at least one of them being a fruit or vegetable).
That little tip can go a long way. It will help with portion control because portion sizes will naturally start to shrink in order to include various other food groups on your plate. Plus, it will help reach the minimum recommendation of aiming to consume at least 5 fruits and vegetables a day. More matter!
When I first tried these breakfast bars I usually paired them by dunking them in a yogurt with a side of fruit, so I was inspired by my combo to turn it more into a fun breakfast!
It feels like eating dessert for breakfast!

Breakfast “Ice Cream” Sandwiches

Author: Julie @ RDelicious Kitchen
Prep Time: 5 mins
Total Time: 5 mins
Yield: 4

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Ingredients

Scale

4 packages KIND raspberry chia breakfast bars (contains 2 bars per package)
2 (5.3 oz.) containers plain (or vanilla) yogurt (I used Siggi’s)
1 tablespoon chia seeds
1/4 cup raspberries

Instructions

In a small bowl, gently mash raspberries. Stir in chia seeds. Add yogurt and gently fold in raspberries and chia to make a raspberry swirl.
Open up KIND breakfast bars packages. Scoop about 1/3 cup onto one side of the breakfast bar and spread evenly. Top with the other breakfast bar (not too tight, so filling doesn’t spill out!)
Wrap each breakfast “ice cream” sandwich with plastic wrap and add to a sealed tight container. Place in the freezer for at least 2 hours or overnight.
Unwrap and enjoy a treat in the morning!

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Chocolate Hazelnut Smoothie Bowl

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

May 31, 2016 by Chef Julie RD

6 Comments

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Indulge your tastebuds with this Chocolate Hazelnut Smoothie Bowl. It tastes like dessert, but also a nourishing breakfast!
Swap the straw for a spoon! Smoothie bowls are becoming more and more popular these days. Pinterest is filled with beautiful smoothie bowl creations. My dietitian friends Liz & Janice over at Meal Makeover Moms even made a Smoothie Bowl Coloring Cookbook!
Making a smoothie bowl instead of an on-the-go drink can help practice mindful eating and encourage slower eating. It’s easy to suck down a smoothie in a few big gulps. By enjoying a smoothie bowl with a spoon it can help you slow down, be more aware of what you’re eating and pay attention to whether or not you are actually hungry.
What’s fun about smoothie bowls are the fun toppings you can add. Opt for nutrition powerhouse toppings like fruit, nuts, & seeds. Rather than blending toppings into a smoothie, add them on top smoothie bowl and enjoy their crunch with a spoon rather than through a straw

Chocolate Hazelnut Smoothie Bowl – Tastes like dessert for breakfast!

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Chocolate Hazelnut Smoothie Bowl

Author: Julie @ RDelicious Kitchen
Yield: 1

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Ingredients

Scale

1 small banana, frozen
1 scoop chocolate protein powder
2 tablespoons hazelnut flour/meal (I used Bob’s Red Mill)
1 tablespoon chia seeds
1 cup milk of choice
(optional toppings): banana slices, chia seeds, cocoa nibs

Instructions

Simple add all ingredients into a blender and blend until smooth.
For a thinner consistency, add water. For a thicker consistency, add ice.
Pour into a bowl and add toppings of your choice. Enjoy!

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Chocolate Chia Espresso Chip Cookies

Baked Goods, Dairy Free, Dietary, Egg Free, MAIN DISHES, Make ahead, Recipes

May 6, 2016 by Chef Julie RD

9 Comments

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Do you find baking relaxing? There is a reason why! Unwind and bake these Chocolate Chia Espresso Chip Cookies.

After a super long day, I came home and wanted to bake. Baking is so relaxing to me. Is it because “stressed is desserts backwards” or is there a reason why there was a connection between baking and relieving stress?

There is a scientific reason why baking is relaxing. Relax with baking these Chocolate Chia Espresso Chip Cookies #gf

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According to the Massachusetts Public Health Blog, baking is a way to nurture our creative side – something we don’t do enough of. When feeling stressed or anxious, there’s something relaxing about losing yourself in the process of stirring, mixing, and kneading and at the end, treating yourself and others to something made from the soul. Doing something with your hands can be relaxing, similar to squeezing a stress ball or knitting. It helps take your mind off of your troubles, and releases negative energy that’s stored – channeling it into something creative. For some people, the repetitive motion of chopping is calming. Baking is a creative outlet that allows for experimentation. For some, baking is a coping skill to deal with life’s challenges, and a positive one at that – another one to add to your toolbox.

As I was getting creative in the kitchen, I noticed I had used the last of my eggs when I made my favorite Swiss Chard and Mushroom Quiche the day before. Now worries, there are plenty of egg substitutions to use. I love the guide below as some really great egg free alternatives.
In a typical recipe for baked goods, eggs play the role of a binder or a leavening agent. A binder helps hold the recipe together, while a leavening agent helps your baked goodies to rise.

(source)

I went with the “chia egg”. I notice this method works best with cookies and brownies. The chia egg keeps the cookies soft and gooey, plus add a boost of fiber and omega-3’s.

What egg free alternative have you tried in a baking recipe?

Chocolate Chia Espresso Chip Cookies

Author: Julie @ RDelicious Kitchen
Yield: 15 cookies 1x

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Ingredients

Scale

1 tablespoon chia seeds
1/3 cup hot water
1 medium ripe banana
1/4 cup natural peanut butter
1/2 tablespoon melted coconut oil
1/2 teaspoon vanilla extract
2 tablespoons maple syrup
3/4 cup rolled oats
1/4 cup oat flour
1/4 cup garbanzo bean flour
1/2 tsp baking powder
1/2 tsp baking soda
1/8 teaspoon salt
1 tablespoon espresso powder
1/3 cup mini chocolate chips

Instructions

Preheat the oven to 350 degrees F. In a small bowl, combine the chia seeds and hot water. Let sit for 15 minutes, stirring occasionally. Mixture will gel up and thicken.
In a large bowl, mash the banana with a fork. Mix in the peanut butter, coconut oil, vanilla extract, maple syrup, and chia seeds, until combined.
Add the rolled oats, oat flour, garbanzo bean flour, baking powder, baking soda, salt, and espresso powder. Mix until just combined.
Gently fold in the chocolate chips.
Scoop cookie dough by the tablespoonful onto a prepared baking sheet, sprayed with non stick spray, or lined with parchment or a silicone mat.
Bake for 15-20 minutes until golden brown.

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Pasta with Swiss Chard Walnut Pesto and Roasted Tomatoes

Beans & Grains, Dietary, Egg Free, Gluten Free, MAIN DISHES, Pasta, PREP, Quick & Easy, Recipes, Vegetarian, Vegetarian

April 12, 2016 by Chef Julie RD

6 Comments

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Swiss chard walnut pesto and roasted tomatoes is the perfect heart healthy topping to your favorite pasta.

Monday night was always pasta night at my house growing up. (and sometimes Sunday too, if we were going to Grandma’s!). Over the years our traditional pasta dinner has transformed into healthier variations. I like to give myself some credit for these changes (hello, dietitian in the family!), by introducing some healthy twists to pasta night.
Revamp your pasta dish with starting with the pasta itself. Switch it up to add more variety, but also a boost in nutrition. Try whole wheat pasta for more fiber or a plant based pasta like Banza (chickpea pasta) or black bean pasta for an extra boost of fiber & protein.
I used Banza pasta for this recipe because I love the rotini shape. Banza packs in 13 grams of fiber and 25 grams of protein per 3.5 ounce serving. It’s like built in portion control because it’s so filling!

Swiss chard walnut pesto & roasted tomatoes is the perfect heart healthy topping to your favorite pasta

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Skip the heavy cream sauces and try a pesto as a heart healthy pasta topping. The ingredients in this Swiss chard walnut pesto recipe contains heart healthy benefits including:

Swiss chard contains Vitamin E which has shown anti-inflammatory effects and helps protect tissue from oxidation damage. Eating foods with plenty of vitamin E might also reduce the chances of developing coronary artery disease, which can lead to a heart attack or heart failure.
While most nuts contain monounsaturated fats, only walnuts are comprised primarily of polyunsaturated fat (13 grams out of 18 grams total fat). Polyunsaturated fats can help reduce bad cholesterol levels in your blood which can lower your risk of heart disease and stroke. They also provide nutrients to help develop and maintain your body’s cells.
Olive oil contains monounsaturated fats. Studies show that eating foods rich in monounsaturated fatty acids improves blood cholesterol levels, which can decrease your risk of heart disease.

Rethink your pasta night by trying this pesto! This recipe does make more pesto needed for the amount of pasta. To save leftovers, store in a sealed container in the refrigerator, or freeze in an ice cube tray for later use.

Pasta with Swiss Chard Walnut Pesto and Roasted Tomatoes

Author: Julie @ RDelicious Kitchen
Yield: 6

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Ingredients

Scale

3 cups Swiss chard, stems removed
1/2 cup unsalted walnuts
3/4 cup shredded Parmesan cheese
2 tablespoons garlic
1 lemon, juice and zested
3/4 cup + 1 tablespoon olive oil
salt and pepper, to taste
1 box pasta (I used Banza)
1 cup grape tomatoes

Instructions

Bring a large pot of water to a boil. Prepare an ice water bath and a colander. Blanch the Swiss chard in the boiling water until tender, about 2 minutes. Shock immediately in the ice water. Drain by squeezing the leaves in a ball in a clean kitchen cloth.
In a food processor, add the cooked Swiss chard, walnuts, parmesan cheese, garlic, lemon juice, lemon zest, and 3/4 cup olive oil. Pulse until the mixture breaks down. Season with salt and pepper.
Cook pasta according to package directions.
In a large saute pan, heat 1 tablespoon of olive oil over medium heat. Add the grape tomatoes and saute about 5 minutes until tomatoes begin to burst. Add the 2 cups of the Swiss chard walnut pesto (there will be some leftover) and heat through. Toss with the cooked pasta.
Top with additional parmesan cheese, if desired.

Notes

*Makes about 3 cups of pesto. Reserve leftovers in the refrigerator for about a week or freeze into an ice cube tray for later use.

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Citrus Beet Salad with Champagne Vinaigrette Dressing

Dairy Free, Egg Free, Gluten Free, MAIN DISHES, Recipes, Salads, Vegetarian

April 3, 2016 by Chef Julie RD

6 Comments

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Add a pop of color and fresh flavors with this Citrus Beet Salad with a Champagne Vinaigrette Dressing.
One summer in high school, I worked for this catering company and they had this citrus salad on the menu that majority of customers ordered. One busy weekend, there a bunch of catering events scheduled and I was working the prep station, segmenting hundreds of citrus. I became pretty speedy at the process. By segmenting citrus away from the connective membrane makes it more tender and visually appealing, especially for a salad.
Beets have a very distinct earthy flavor. By adding something acidic, like citrus fruit, it offsets it by giving the beets a sweeter note.
Beets contain two important nutrients that can help lower blood pressure: potassium and nitrate. Potassium works with sodium to maintain the volume of blood in circulation steady. More sodium in the body means more water, more blood volume and higher blood pressure. Consuming more potassium helps flush sodium out of our system, lowering blood pressure.

Add bright colors and flavors to a salad with this Citrus Beet Salad with Champagne Vinairgrette Dressing #rdchat

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I just love the bright colors the ingredients in this salad bring. More colors, more nutrients!

Citrus Beet Salad with Champagne Vinaigrette Dressing

Author: Julie @ RDelicious Kitchen
Yield: 4

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Ingredients

Scale

3 beets, greens and stems removed
1 grapefruit, cut into segments
1 orange, cut into segments, reserving 1 tablespoon of juice and the zest
1 tablespoon olive oil
1 tablespoon champagne vinegar
1/2 tablespoon honey
pinch of salt and pepper
2 cups arugula
1/4 cup toasted walnuts

Instructions

Preheat oven to 425 degrees. Scrub beets clean under cold water. Wrap each beet in tin foil. Place on a baking sheet; bake until beets are slightly soft to the touch, 45 minutes to 1 hour depending on their size. Cool beets in packets, then rub off skins (use a paring knife for tough spots). Quarter each beet.
In a small bowl, whisk together olive oil, champagne vinegar, honey, orange juice, salt, and pepper.
In a large bowl, combine the beets and arugula. Drizzle half the vinaigrette over the beet arugula mixture and toss to combine.
Top with grapefruit segments, orange segments, and walnuts. Drizzle the remaining vinaigrette on top. Garnish with orange zest.

Notes

Time-saving tip: Use Love Beets (See Supermarket RD’s Picks), which are already cooked and steamed.

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Raspberry Lime Chia Jam

Dairy Free, Dietary, Dips, Sauces & Spreads, Egg Free, Gluten Free, Nut Free, Recipes, Vegan, Vegetarian

February 29, 2016 by Chef Julie RD

4 Comments

Skip the jarred stuff and make your own sweet and tangy Raspberry Lime Chia Jam. It’s great to spread on toast, stir in yogurt, or top on waffles in place of syrup.
It’s peanut butter ~~jelly~~ raspberry lime chia jam time! Maybe we should stick to the original phrase, but I definitely encourage you to think outside the box and try this raspberry lime chia jam. It has a sweet and tangy flavor your tastebuds will love, plus an extra boost of fiber from the chia seeds.

Spread on toast, stir in yogurt, or top on waffles. This sweet & tangy Raspberry Lime Chia Jam will wow your tastesbuds

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I was at the diner with my friends and I ordered my favorite omelette with mushrooms, spinach, tomatoes, and feta cheese with rye toast (dry) on the side. Along with my toast came the selection of jellies, jams, and marmalades which brought up the question – what’s the difference between each of them?
Jam – Jam is made of crushed fruits that are then cooked with sugar, pectin, and acid until the fruits reach a spreadable consistency. Jam has an organic shape to it, and often has chunks of fruit in it, which also can contain seeds if they fruit has them. In addition to being a spread, jams are also good for fillings.
Jelly – The fruit contained in the form of jelly is the fruit’s juice. The fruit is crushed and cooked so the juice can be extracted. It is more gelatinous and easier to spread. It’s main ingredients are fruit juice, pectin, an acid, and sugar. Jellies can also be made from ingredients other than fruit, such as herbs, tea, wine, liqueurs, flowers, and vegetables.
Marmalade – The word marmalade is french, meaning “citrus preserves”. Marmalades are cooked with the fruit’s peel and pulp for a long time, and traditionally do not use pectin. Marmalades are usually made with citrus fruits, like oranges, lemons, limes, or grapefruits, and are often used as spreads or glazes.
A homemade jam like this can be a great addition to sweeten up meals/snacks with wholesome fruit and to help trim back on added sugars.
– Opt for plain yogurt, instead of flavored yogurt, and add a tablespoon of jam to sweeten it up
– Warm up a tablespoon of jam and drizzle over pancakes or waffles in place of syrup
– Opt for plain oatmeal and stir in a tablespoon of jam
– Simply spread jam on a piece of whole wheat toast

Raspberry Lime Chia Jam

Author: Julie @ RDelicious Kitchen
Cook Time: 8 mins
Total Time: 8 mins
Yield: 16 1x

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Ingredients

Scale

2 cups raspberries (fresh or frozen)
2 limes, juiced and zested
2 tablespoons chia seeds
(optional) 1 tablespoon coconut sugar

Instructions

In a small pot combine the raspberries, lime juice, and coconut sugar (if using). Cook over low heat until the raspberries start to break down, stirring occasionally.
With the back of a wooden spoon, mash the raspberries. Add the chia seeds and cook for another 1-2 minutes until the jam begins to thicken.
Remove from heat. Stir in the zest.
Let cool and spread on toast, stir in oatmeal, or top on waffles/pancakes.

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Tropical Wild Blueberry Smoothie

Dairy Free, Drinks & Smoothies, Egg Free, Gluten Free, MAIN DISHES, Quick & Easy, Recipes, Vegan, Vegetarian

February 15, 2016 by Chef Julie RD

8 Comments

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Add a boost of flavor and nutrition with a Tropical Wild Blueberry Smoothie.
By posting this recipe I am entering a recipe contest sponsored by the Wild Blueberry Association of North America and I am eligible to win prizes associated with the contest. I was not compensated for my time.
It dropped to 2 degrees here in NJ this past weekend.. BRRR. Simple tasks like running errands was brutal in the cold. I kept envisioning a getaway to a warm tropical island.
Sadly, there were no tropical island trips planned in the near future, so I had to improvise. Instead I created a tropical wild blueberry smoothie.
You may think I’m contradicting myself for wanting to get away to a warm place and then make a cold smoothie, but smoothies are a staple in my kitchen year round, no matter what the temperature is. Why? Because smoothies are so easy to pack in a ton of nutrition with a variety of healthy foods coming from all food groups.
Plus, smoothies are so easy to customize with various combinations, so you’ll never get bored! I always like to experiment in the kitchen with new combinations and new ingredients. One new ingredient I tried in this smoothie recipe are wild blueberries. Wild Blueberries have twice (2x) the antioxidant capacity of larger cultivated blueberries. A growing body of research shows the potential health benefits of Wild Blueberries including gut health, diabetes, cancer and brain health.

Make your morning WILD with a Tropical Wild Blueberry Smoothie #WildYourSmoothie @WildBBerries #ad

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I often find that certain fruit flavors, like blueberries, get lost when getting mixed into a smoothie because other strong fruit flavors take over.
Wild blueberries are a little extra special than your regular cultivated blueberries. Wild blueberries have a more intense flavor than regular blueberries. Wild Blueberry plants grow wild and are genetically diverse with thousands of interlocking plants spreading naturally across fields called barrens. It’s this diversity that gives Wild Blueberries their complex and delicious flavor — an extraordinary mix of tart and sweet.
Smoothie Tip: Use frozen fruit when making smoothies. This will chill the smoothie plus thicken it without using ice, which can water down the flavor.
The Wild Blueberry crop (99% of it) is frozen. These potent little berries are individually quick frozen (IQF) at harvest locking in their nutrition and taste. It’s nature’s pause button.

Tropical Wild Blueberry Smoothie

Author: Julie @ RDelicious Kitchen
Prep Time: 5 mins
Total Time: 5 mins
Yield: 2

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Description

#WildYourSmoothie with a tropical twist

Ingredients

Scale

1 banana
1 cup frozen Wild Blueberries
1/2 cup frozen pineapple
2 tablespoons unsweetened coconut flakes
2 tablespoons flaxseed
1/2 cup cottage cheese
1 cup unsweetened coconut milk (or milk of your choice)

Instructions

Simply add the banana, wild blueberries, pineapple, coconut flakes, flaxseed, cottage cheese, and coconut milk in to a blender. Blend until smooth.
For a thicker consistency, add ice. For a thinner consistency, add water.
Top with additional wild blueberries, coconut, or pineapple.

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Thank you Kara Lydon, on behalf of the Wild Blueberry Association of North America, inviting me to participate in a smoothie recipe contest for dietitians and healthy living bloggers.
Check out all of the #RDapproved wild blueberry smoothie creations using #WildYourSmoothie. Or you can head on over to the Wild Blueberry Association’s website and follow them on Facebook, Twitter, Instagram, and Pinterest to discover even more Wild Blueberry recipes.

Healthy Cookie Dough Bites

Dairy Free, Dietary, Egg Free, Freezer Friendly, Gluten Free, Make ahead, PREP, Recipes, Vegan, Vegetarian

January 29, 2016 by Chef Julie RD

10 Comments

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Calling all cookie dough lovers. This recipe is for you.
A few months ago, on a whim, I made a cookie dough dip. This was actually a simplified version of a “dessert hummus” recipe I created that was published in a cookbook I developed recipes for in a previous job.
This past weekend, being snowed in from winter storm Jonas, there was not much else to do (in between all the shoveling) but cook and bake all day! I was going to make the cookie dough dip again, but this cake pop video popped up on my facebook and inspired me to turn the dip into bite-size treats.

Calling all cookie dough lovers. Have your “cookie dough” and eat it too. This recipe is for you!

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I followed the same recipe, but in order to have them thick enough to roll in a ball and hold it’s shape I added some flour – oat flour to be exact. I’m sure any flour would work, but I find oat flour is easy to work with and makes it a great addition to add whole grains to a recipe.
In true cake pop fashion, I added a chocolate coating. You can make them like a cake pop by simply adding a popsicle or leave them as little bite-size treats. Either way, they are perfectly portioned for a little sweet treat.

Healthy Cookie Dough Bites

Author: Chef Julie Harrington, RD
Prep Time: 25
Total Time: 25 minutes
Yield: 12 1x
Category: Dessert
Method: No-Cook

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Ingredients

Scale

1 (15 oz.) can chickpeas, drained and rinsed
2 tablespoon peanut butter
1 tablespoon maple syrup
3 tablespoons oat flour
3 tablespoons mini chocolate chips
1/3 cup dark chocolate
1 teaspoon coconut oil
(optional) sprinkles

Instructions

In a food processor (or high powered blender) combine chickpeas, peanut butter, maple syrup, and oat flour. (if you find the batter is still too “wet” add an additional tablespoon of oat flour)
Remove the mixture from the food processor into a bowl and fold in chocolate chips. Scoop about a tablespoon size of the dough into small balls and place on a plate lined with parchment paper. Leave as is, or add popsicle sticks into the balls. Put in the freezer for about 10-15 minutes to harden.
Meanwhile, in a microwave safe bowl, add dark chocolate and coconut oil. Stir until silky smooth.
Dip each cookie dough ball into the dark chocolate and dip until fully coated. Transfer back to the plate lined with parchment paper. Top with sprinkles. Place in the refrigerator until chocolate has completely hardened.

Keywords: dessert, cookie dough, bite size, chickpeas

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