Lemon Vinaigrette

30 minutes or less, Cooking Tips, Dairy Free, Dietary, Dips, Sauces & Spreads, Egg Free, Gluten Free, Make ahead, Nut Free, Recipes, Salads, Vegan, Vegetarian
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Brighten any salad, grain, or vegetable dish with this simple lemon vinaigrette. Made with ingredients you probably already have on hand, simply whip this up in a mason jar.

Lemon Vinaigrette in a small glass jar

I don’t think people realize how EASY it is to make a homemade dressing. The most basic vinaigrette recipe is mixing an acid and a base. Then just add seasonings you enjoy. Simply pour ingredients into a mason jar and shake away. Your dressing is made! How easy was that? Plus, making it in a mason jar is ready to store any leftovers.

Lemon Vinaigrette in a small glass jar

If you want to go beyond the basics, use this guide to build your own vinaigrette.

Create a homemade vinaigrette

Choose your acid:

This can be in the form of vinegar or citrus juice. Pick something that matches with your salad mix-ins. Opt for a sweet acid like white wine vinegar, white balsamic vinegar, or an orange juiced, for salads that have fruit. 

Try acids like apple cider vinegar, balsamic vinegar, red wine vinegar, rice vinegar, lemon juice, lime juice, or other citrus juices. 

Tip: Think about the components of your salad. If you have a salad with bright colors, avoid darker vinegar. Once the salad is dressed, those bright vibrant colors will look muddy. Remember – we eat with our eyes first! 

Choose your base:

The base is oil. Use good quality oil. This can be a simple olive oil or fancy garlic and rosemary-infused walnut oil. Again think about the components of your salad. If there are avocados in your salad, why not try avocado oil? 

Try oils like olive oil, avocado oil, walnut oil, pumpkin seed oil, hazelnut oil, or other flavor-infused oils. 

Add seasonings:

If you are new to making dressings, simple olive oil and balsamic vinegar dressing with a pinch of salt and pepper will work just fine. Once you are comfortable making dressings, try amping it up with other seasonings. 

Add a teaspoon of Dijon mustard to add a little tanginess and also to help create a creamier vinaigrette. Add a teaspoon of miso for an umami flavor. Try using fresh herbs for a pop of flavor. For a sweet vinaigrette, add a little maple syrup or honey. 

Lemon Vinaigrette in a small glass jar

Once you start playing around with different combinations, you’ll start to know what flavor combinations you like best!

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lemon vinaigrette in a small jar with lemons

Lemon Vinaigrette

  • Author: Chef Julie Harrington, RD
  • Prep Time: 5
  • Total Time: 5 minutes
  • Yield: 3/4 cup 1x
  • Category: dressing
  • Method: no-cook
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Description

This lemon vinaigrette is incredibly easy to make. Drizzle it on all your salad and veggie recipes!

Ingredients

Scale
  • 1/3 cup olive oil
  • 2 lemons, juiced (approx 1/3 cup juice)
  • 1 teaspoon Dijon mustard
  • 1 teaspoon maple syrup
  • 2 garlic cloves, minced
  • salt and pepper, to taste

Instructions

Simply measure ingredients and add to a mason jar. Secure lid and shake. Season with salt and pepper, to taste.

Keywords: dressing, vinaigrette, homemade, mason jar, salad dressing, healthy fats, lemon, citrus, cooking tips

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One-Pan Chicken Sausage & Gnocchi Sauté

30 minutes or less, Beans & Grains, Dietary, Fall, Gluten Free, MAIN DISHES, Meat, Nut Free, One pot/dish, Recipes, Winter
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This one-pan chicken sausage & gnocchi saute utilizes simple ingredients to create a delicious meal in minutes.

kale with chicken sausage and gnocchi

I never understood the mad rush to the grocery store when there is an inkling of news about the possibility of snow. Previously, working as a retail dietitian, the madness was unreal. The aisles with the bread and milk would be completely wiped out. I guess everyone’s instinct is to survive on bread and milk if they get snowed in? I’ll never understand.

Sausage, gnocchi, and kale in a white bowl

My kitchen isn’t always completely stocked and with news of snow, I’m the last person you will see heading to the grocery store. I don’t want to deal with the craziness!

I think it’s fun to poke around the kitchen utilizing what I have on hand to create new meal ideas. I always say that makes me feel like I am on an episode of “Chopped“. (minus the crazy ingredients like cow’s tongue the contestants get in their mystery baskets)

One Pan Chicken Sausage & Gnocchi Sauté in a white bowl on a marble slab

Each kitchen no matter how big or small has four kitchen zones: the refrigerator, freezer, pantry, and countertops. Don’t just open the fridge and just decide “there’s nothing to eat, let’s grab take out.” Utilize the ingredients in each zone to create a meal. This recipe uses all four kitchen zones to create a delicious and balanced meal.

What Kind of Gnocchi Should I Use? 

You can use the kind you find that are shelf-stable, frozen, and can even use cauliflower gnocchi instead of potato. 

The gnocchi is cooked separately to start with, which is why you can use multiple brands of varieties. 

If you haven’t tried Trader Joe’s gnocchi, you are truly missing out!

Ingredients for Chicken Sausage Gnocchi

Gnocchi – as I mentioned earlier you can choose your favorite 

Olive oil

Chicken sausage – these are the link kind

Garlic cloves

White beans – any variety will work 

Kale 

Chicken broth – try to get low sodium if you can

How to Make Chicken Sausage Gnocchi in Less Than 30 Minutes

Before we get started, go ahead and cook the gnocchi according to the instructions on the packaging. 

While that’s cooking, prep your kale by removing the ribs and chopping it coarsely. 

Then add a tablespoon of oil over medium heat and cook the chicken sausages, just until they are browned. Take them out of the pan and set aside. 

Using the same pan, heat the rest of the oil and add the minced garlic, drained white beans, and cooked gnocchi. 

Cook until the gnocchi and beans are warmed. Be sure to keep a close watch on the garlic, you do not want it to burn. You can turn down the heat if needed. 

Add the sausage links back to the pan followed by the kale and chicken broth. Stir and cover until the kale wilts. 

Take the lid off and continue cooking just to allow the excess liquid to evaporate. 

Top with some parm and serve! 

chicken sausage and gnocchi in a white bowl next to a dish towel

No need to rush to the grocery store when there is snow in the forecast. Just utilize what you have in each kitchen zone! And with simply one pan, chicken sausage & gnocchi saute came together in minutes.

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One Pan Chicken Sausage & Gnocchi Sauté in a white bowl

One Pan Chicken Sausage & Gnocchi Sauté

  • Author: Chef Julie Harrington, RD
  • Prep Time: 10
  • Cook Time: 25
  • Total Time: 35 minutes
  • Yield: 4
  • Category: dinner
  • Method: one pan
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Description

One Pan Chicken Sausage & Gnocchi Sauté making meal time a breeze

Ingredients

Scale

10 oz. gnocchi*, cooked according to package directions
2 tablespoons olive oil, divided
4 links chicken sausage*, sliced on a bias
4 cloves garlic, minced
1 (15.5 oz.) can white beans, drained and rinsed
6 cups kale, ribs removed and roughly chopped
1/4 cup low-sodium chicken broth

Instructions

Cook gnocchi according to package directions. 

Heat 1 tablespoon of olive oil over medium-high heat. Cook chicken sausages until browned. Remove from pan and set aside.

Heat remaining 1 tablespoon of olive oil in the same pan. Add garlic, white beans and gnocchi. Saute until beans and gnocchi are warmed through. (Keep an eye on the garlic. Do not let it burn. Turn down heat if needed.)

Add chicken sausage back into the pan. Then, add kale and chicken broth. Stir to thoroughly combine ingredients. Cover until kale wilts. Remove lid and allow excess moisture to evaporate. 

Serve. Top with parmesan cheese, if desired. 

Notes

  • *Can use cauliflower gnocchi in this recipe, if desired.
    *I used Alfresco chicken sausage.

Keywords: kale, chicken, chicken sausage, one pan, gnocchi, white beans, beans, dinner

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Pumpkin Pie Bites

Dairy Free, Dessert, Dietary, Egg Free, Fall, Gluten Free, Recipes, Seasonal, Snacks, Vegan, Vegetarian
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Do you ever have something on your to-do list that just keeps getting rolled over every time to a new to-do list? Welp. That’s posting this Pumpkin Pie Bites recipe. Sorry for holding out on you.

bite taken out of an energy bite

I know I am often the minority when it comes to the love of my paper planner. (Passion Planner to be exact) For the month of January, the pages are completely filled with meetings, cooking classes, presentations, parties, etc. I’m one of those people who likes being busy, but sometimes things fall through the cracks, like posting this recipe which has been sitting in draft for the past two weeks. #sorryivebeenbusy

bite taken out of a pumpkin pie bite

A version of this recipe was developed with one of my awesome JWU interns. I have a sweet spot for JWU interns and I am a JWU alum myself. I love spending days in the kitchen as a full “test kitchen” days. It’s been fun working with JWU interns because we speak the same “culinary language”. This recipe was tested a few times until the texture and taste came out just right.

energy bites in a white bowl on a stone slab

Batch cook these little energy bites for the week. They are the perfect on-the-go snack. Who says pumpkin season is over? Let’s keep the pumpkin around all year round!

bowl of pumpkin pie bites
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pumpkin pie energy bites in a white bowl on a slate

Pumpkin Pie Bites

  • Author: Chef Julie Harrington, RD
  • Prep Time: 10
  • Total Time: 10 minutes
  • Yield: 8 servings (2 bites per serving) 1x
  • Category: snack, dessert
  • Method: no-cook
Print Recipe

Description

Batch cook these bites for an energy-boosting snack during the day!

Ingredients

Scale
  • 1/4 cup Medjool dates, pitted
  • boiling water, as needed
  • 1/4 cup almond butter
  • 1/4 cup pumpkin puree
  • 2 teaspoons maple syrup
  • 1  1/2 teaspoons pumpkin pie spice (or a mix of 1/2 tsp ginger, 1/2 tsp nutmeg, 1 tsp cinnamon)
  • 1/4 teaspoon salt
  • 2 tablespoon coconut flour*
  • 1  1/2 cup oats
  • 1/2 cup mini chocolate chips

Instructions

  1. Soak the dates in boiling water for 10 minutes. Drain.
  2. Combine all ingredients, except for the chocolate chips, in a food processor. Process until fairly smooth, stopping occasionally to scrape down the sides.
  3. Transfer to a separate bowl and fold in chocolate chips. Chill in the fridge for at least 20 minutes.
  4. Once chilled, scoop 1-tablespoon sized portions and roll into balls. The mixture makes about 16 bites. Store in the refrigerator in an airtight container.

Notes

If the dough is too sticky, pulse in additional coconut flour, 1/2 teaspoon at a time. 

Keywords: pumpkin, pumpkin pie, energy bites, snack,

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Buffalo Chicken Stuffed Sweet Potatoes

Beans & Grains, Dietary, Egg Free, MAIN DISHES, Nut Free, Poultry, Recipes
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Whip up these quick and delicious Buffalo Chicken Stuffed Sweet Potatoes that have been sponsored by StarKist, but of course, all opinions expressed are my own. Thank you for like-minded brands for making this blog possible!

Buffalo Chicken Stuffed Sweet Potatoes via Chef Julie Harrington, RD @ChefJulie_RD

Traveling is always fun and like many of you, I make sure I am always packing plenty of food for my travel adventures. No one wants to be stuck in the car, train, or airplane hangry. One food group that sometimes is a struggle packing for travel is protein. I don’t want to be that person that whips out hard boiled eggs and be known as the stinky food traveler that gets stuck sitting next to me. StarKist’s new Chicken Creations are making protein on the go a cinch. These Chicken Creations come in a pouch that is ready to be on the move – just tear, eat, and go!

Buffalo Chicken Stuffed Sweet Potatoes via Chef Julie Harrington, RD @ChefJulie_RD

Add protein to any meal with @StarKistCharlie! Try the buffalo flavor with @ChefJulie_RD’s Buffalo Chicken Stuffed Sweet Potatoes #StarKistChickenCreations

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If we are friends on Instagram you saw that I recently was at FNCE (Food & Nutrition Conference & Expo), the world’s largest meeting of food and nutrition experts — more than 10,000 registered dietitian nutritionists, nutrition science researchers, policy makers, health-care providers, and industry leaders attend the annual meeting — and address key issues affecting the health of all Americans.

Buffalo Chicken Stuffed Sweet Potatoes via Chef Julie Harrington, RD @ChefJulie_RD

At FNCE, I spent most of my time at the expo hall connecting with RDN colleagues and businesses. I made a stop over to StarKist’s booth to chat with Laura Ali, MS, RDN, LDN of StarKist. I love that brands are hiring registered dietitians on staff to provide evidence-based nutrition. I wish more brands would do that! We chatted about StarKist’s new Chicken Creations pouches. If you didn’t know, they already have convenient pouches for tuna, salmon, and now chicken!

Buffalo Chicken Stuffed Sweet Potatoes via Chef Julie Harrington, RD @ChefJulie_RD

Image mid-boomerang!

Last week I posted on my Instagram stories, asking what you wanted to learn more about StarKist’s new tear and go Chicken Creations. You asked, they answered! I went back to Laura Ali, MS, RDN, LDN of StarKist with your questions and here is what she said.

Laura Ali, MS, RDN, LDN of StarKist answers your questions about StarKist Chicken Creations

Q: What defines “premium white chicken”? Does it come from chicken breast or other parts as well?
A: “Our chicken is 100% white meat with no dark meat added”

Q: How is the chicken cooked?
A: The chicken is lightly grilled and then cooked to a safe internal temperature before it is mixed with our seasonings and added to the pouch. It is then vacuum sealed and then retorted for sterility.

Q: What is the shelf life?
A: 3 years

Q: Is the pouch recyclable?
A: Not at this time. We are actively investigating options for how to recycle the pouch.

Q: What is the pouch made of?
A: The pouch is made of food grade materials. It has 4 separate layers of aluminum, polypropylene, nylon, and polyester.

Q: Can you heat the chicken in the pouch?
A: No, it is not a microwaveable pouch so you should remove the chicken and place it in a separate container to microwave.

Q: Will other flavors be coming out?
A: Our beaks are sealed! But you can be assured StarKist has a strong innovation agenda with many new products planned for the future!

Buffalo Chicken Stuffed Sweet Potatoes via Chef Julie Harrington, RD @ChefJulie_RD

I am all about quick and easy recipes. Coming back from FNCE, I didn’t have my usual meal prep done since I got home on a Tuesday evening. I was able to whip up this recipe from ingredients I had on hand. Having protein ready to go in my pantry was clutch. StarKist Chicken Creations are ready to eat as is. I’ve been also grabbing a pouch as I’m running out the door to top a simple salad with for quick and easy lunch. The possibilities are endless!

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Buffalo Chicken Stuffed Sweet Potatoes on a sheet pan

Buffalo Chicken Stuffed Sweet Potatoes

  • Author: Chef Julie Harrington, RD
  • Prep Time: 5
  • Cook Time: 40
  • Total Time: 45 minutes
  • Yield: 2
  • Category: lunch, dinner
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Ingredients

Scale

1 large sweet potato
1 teaspoon chili powder
2 teaspoons garlic powder
1/2 cup black beans
2 (2.6 oz.) packets of Starkist Chicken Creations BOLD Buffalo Style
1/4 cup mozzarella cheese

For the Avocado Lime Sauce:
1/2 avocado
1/4 cup plain yogurt
1/2 lime, juiced
2 tablespoons cilantro
2–3 tablespoons water (more if needed)
salt and pepper, to taste.

Instructions

Preheat the oven to 425 degrees F. Line a baking sheet with parchment paper, cut the sweet potatoes in half lengthwise, and place both halves flat side down on the baking sheet. Bake in the oven for 30 minutes.

Once the sweet potato halves are finished cooking, remove from the oven. Let cool enough to be able to handle. Scoop out the inside of the sweet potato halves and place in a bowl. Add the chili powder and garlic powder; mix together. Fold in the black beans.

Scoop the mixture back into the sweet potato skins. Top each sweet potato with one packet of Starkist Chicken Creations BOLD Buffalo Style and sprinkle with mozzarella cheese. Place back in the oven for about 8-10 minutes or until heated through.

While sweet potatoes are cooking, combine avocado, yogurt, lime, cilantro, and water in a blender or a small food processor. Blend until smooth. Season with salt and pepper, to taste.

Remove sweet potatoes from the oven and drizzle with avocado sauce.

Notes

Don’t love buffalo sauce? Try this same recipe with one of Starkist’s Chicken Creations other flavors: Chicken Salad, Ginger Soy, or Zesty Lemon Pepper.

Keywords: buffalo, sweet potato, southwest, chicken, avocado

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Chef Julie Harrington, RD - Culinary Nutrition Consultant of chefjulierd.com

Buffalo Chicken Stuffed Sweet Potatoes via Chef Julie Harrington, RD @ChefJulie_RD

Butternut Squash Apple Cheddar Soup

Fall, Gluten Free, MAIN DISHES, Recipes, Seasonal, Soups & Stews, Vegetarian, Vegetarian, Winter
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Butternut Squash Apple Cheddar Soup via Chef Julie Harrington, RD @ChefJulie_RD

There is nothing better then cozying up to a warm bowl of soup on a chilly evening. Soups can pack in a ton of flavor utilizing various food groups creating a balanced meal.

A couple of weeks ago I had a cooking class called “Hearty Soups & Salads” and in the class, we discussed when making soup, the ingredients and steps are well thought out to build and develop depths of flavors.

Butternut Squash Apple Cheddar Soup via Chef Julie Harrington, RD @ChefJulie_RD

You might think, pairing butternut squash and Honeycrisp apples would yield a soup too sweet, but with the addition of sharp cheddar and plain yogurt, adds a balance of salty, with a hint of tart and tangy.

Soup recipes are created to build flavors. @ChefJulie_RD specifically chose certain ingredients to develop a delicious Butternut Squash Apple Cheddar Soup #rdchat
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When blended, this creates a silky smooth soup. Batch cook and freeze some for later.

Butternut Squash Apple Cheddar Soup via Chef Julie Harrington, RD @ChefJulie_RD

Properly cool, freeze, and reheat soup:

  1. Refrigerators and freezers cannot cool soups quickly enough for food safety protocols. Speed up the cooling process by placing the pot of soup in a bath of ice water in the sink. Stir soup to help release the heat.
  2. Label and date large ziplock plastic bags. To help pour soup in the bag, place bag in the bowl and cuff the bag over the edges. Ladle soup into each bag, let out excess air and seal.
  3. Lay bags flat in a single layer in the freezer. When completely frozen, stack bags to save space in the freezer.
  4. Thaw overnight in the refrigerator. Reheat over medium-low heat, stirring occasionally.
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Butternut Squash Apple Cheddar Soup in a white bowl

Butternut Squash Apple Cheddar Soup

  • Author: Chef Julie Harrington, RD
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Ingredients

Scale

1 tablespoon butter
½ sweet onion, diced
2 pounds butternut squash, peeled and cut into chunks
2 Honeycrisp apples, peeled and cut into chunks
4 cups low-sodium chicken broth
1 cup plain Greek yogurt
4 ounces sharp cheddar, grated (about 1/2 cup) [I used Cabot’s sharp cheddar]
¼ teaspoon ground red pepper (cayenne)
Salt and ground pepper to taste
 Chopped fresh chives, for garnish

Instructions

Saute onions with butter over low medium heat in a large stockpot until translucent.
Add squash, apples, and stock or broth in a large pan; bring to boil over high heat. Reduce heat to medium, cover pan and simmer squash for 20 minutes or until very tender.
Uncover and let cool. Puree in blender or food processor, in batches, if necessary.
Return puree to saucepan and place over medium-low heat. Stir in yogurt, cheese, and ground red pepper. Add salt and ground pepper to taste.
Whisk soup just until heated through (do not allow to boil). Serve sprinkled with chives.

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Turkey Pumpkin Chili

Beans & Grains, Dairy Free, Egg Free, Fall, Freezer Friendly, MAIN DISHES, One pot/dish, Poultry, Recipes, Soups & Stews, Winter
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Pumpkin isn’t only for sweet recipes. Try switching things up and use pumpkin in a savory cooking application. Start with this Turkey Pumpkin Chili! 

Turkey Pumpkin Chili with a piece of cornbread in a white bowl

How is October already coming to an end? Fall is a busy time for me with conferences and a lot of work travel. Also during this time of year, I’m sure your Pinterest boards are being saturated with pumpkin everything! I am would say I am a self-proclaimed pumpkin lover, but my RD friend Maggie I would nominate as the president of the pumpkin lover’s club. She just came out with a pumpkin cookbook featuring 50 creative pumpkin flavored, shaped, & spiced recipes.

Turkey Pumpkin Chili with piece of cornbread in a white bowl

Did You Know?

A few years back I was at a conference and an RD from Nestle was there speaking about Libby’s canned pumpkin. That brand is a staple across supermarkets nationally. I’m sure many of you, like myself, stock up on Libby’s canned pumpkin this time of year. I was fascinated to learn they exclusively use Dickinson pumpkins, which are a special strain of pumpkins.

Why Dickinson Pumpkins?

Libby’s acquired the rights to the “Libby’s Select Dickinson” pumpkin in 1929 from the Dickinson family who brought it in the early 1800s from Kentucky. If you ever Google “Dickinson pumpkin” images that appear look like a pale, slightly misshapen butternut squash, not the jack-o-lantern pumpkin you may be thinking of. When Dickinson pumpkins are grown and cultivated just right, they yield a sweet, bright orange flesh that’s amazing in dishes from pies to pasta, and a healthier ingredient to swap into some of your favorite recipes.

Do you use pumpkin in savory recipes? Try this Turkey Pumpkin Chili recipe
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Confession: One year I was a little too pumpkin obsessed. I ate it in my oats for breakfast, stirred it in my yogurt, made smoothies, breads, soups every. single. day. I had a tad too much beta-carotene and my palms started turning orange. Lesson learned.

While pumpkin is used in sweet applications the majority of the time, pumpkin works well with savory applications. This chili is perfect for someone who isn’t too crazy about super spicy chili. It’s a mellow flavor with a hint of sweet. I feel like chili isn’t complete without a slice of cornbread. I always crumble up the cornbread right into the chili.

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white bowl with turkey pumpkin chili with a piece of cornbread

Turkey Pumpkin Chili

  • Author: Chef Julie Harrington, RD
  • Prep Time: 10
  • Cook Time: 20
  • Total Time: 30 minutes
  • Yield: 6
  • Category: chili
Print Recipe

Ingredients

Scale
  • 2 tablespoons olive oil
  • 1 medium onion, diced
  • 3 cloves garlic, minced
  • 1 lb. ground turkey breast
  • 1 1/2 tablespoons chili powder
  • 1 teaspoon cumin
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon cayenne pepper
  • 1 (28 oz) can no salt added diced tomatoes
  • 1 (15 oz) can pumpkin puree (not pie filling)
  • 2 cups low sodium chicken stock
  • 1 (15 oz) can black beans, drained & rinsed
  • 1 (15 oz) can red kidney beans, drained & rinsed
  • pinch of salt and pepper

Instructions

  1. Heat oil in a large pot over medium heat. Add the onion and garlic. Cook until tender, about 5 minutes. Add the turkey, and cook until browned, stirring occasionally.
  2. Stir in the chili powder, cumin, oregano, cinnamon, and cayenne pepper, and cook for 1-2 minutes.
  3. Add in the diced tomatoes, pumpkin, chicken stock and beans, and stir to combine.
  4. Bring the chili to a boil, then reduce the heat and simmer, uncovered, for 20 minutes.
  5. Serve with cornbread.

Notes

This chili freezes well. Make a large batch and freeze half for another time.

Keywords: chili, pumpkin, turkey,

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Fall Harvest Nourish Bowl

Beans & Grains, Egg Free, Fall, MAIN DISHES, Make ahead, Poultry, Recipes, Salads
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Fall Harvest Nourish Bowl via Chef Julie Harrington, RD @ChefJulie_RD #powerbowl #nourishbowl #salad #fall

Have you ever had one of those aha moments at work where you just feel like, this is what I was meant to be doing? When I was younger and was asked, what do you want to be when you grow up, my answer wasn’t a dietitian/chef. Yes, I always loved cooking, but honestly, my response was less than typical than my other classmates who wanted to be teachers, police officers, and doctors. Mine was a whale trainer. Yup. I loved animals (and still do!) and became fascinated with orca whales when I was in 2nd grade.

Fall Harvest Nourish Bowl via Chef Julie Harrington, RD @ChefJulie_RD #powerbowl #nourishbowl #salad #fall

So how did I get here? Well honestly, as a senior in high school I was like many others – I had no idea what I wanted to do. I was interested in plenty of careers, but nothing stood out to me to directly pursue. Since I was really unsure, I was looking at colleges that had a variety of offerings, but honestly, I really wanted to play a sport and Cabrini college was talking to me about playing field hockey. I went into my first year at Cabrini with a major in Health Professions.

Ever have one of those aha moments in your career? @ChefJulie_RD wasn’t always planning on becoming a RD/Chef. Learn the path that got her there. #rdchat
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As I was completing my gen-ed courses I started taking courses for my major and looking into the future with that major, I was thinking of all the things I wanted to do, but wouldn’t be able to pursue with just that degree. Along with a brutal first year at college (that is a whole other crazy story), I decided to leave Cabrini.

Fall Harvest Nourish Bowl via Chef Julie Harrington, RD @ChefJulie_RD #powerbowl #nourishbowl #salad #fall

That summer was difficult. I felt lost. I definitely had the support of my friends and family during this time trying to figure out what I wanted to do next. It was to my benefit that my mom is a high school guidance counselor and has the inside scoop about a plethora of colleges as she helps high school seniors apply to college. When my mom suggested Johnson & Wales University, I was skeptical. Culinary school? But then I learned about their culinary nutrition program and I fell in love. I was always drawn to the health professional field and being able to merge my love of cooking with nutrition seemed like the perfect fit. I literally applied (and got in!) about a week before the semester started. Talk about fast decisions!

I look back on that summer and remind myself that whenever in a tough situation, things will work out and never settle for anything that doesn’t make you happy. I truly appreciate the opportunities I have within the culinary nutrition field. It feels like this is what I was meant to be doing. I hope my passion is transferred over to others when I present on culinary nutrition topics and demonstrations.

@ChefJulie_RD Instagram

I love my job!

Last month I spent two days with Cabot and the NY American Dairy Council providing cooking demonstrations and cooking tips to Giant supermarket RD’s how to utilize seasonal fall ingredients, and of course Cabot cheese! They are gearing up for diabetes awareness month in November, so I helped develop educational materials and recipes to fit within their themes.

Traveling and presenting to other RD’s was definitely an aha moment feeling. Not many RD’s have a strong culinary background or had the opportunity to go to culinary school as I did.

HOW TO BUILD A POWER BOWL WITH BALANCE

I had a lot of fun developing this recipe. Whenever you build a power bowl or nourish bowl (whatever you choose to call it), think about balance. Balancing food groups to be more full and satisfying. Balancing textures and flavors so every bite is more exciting.

Build your own with this guide below.

How to build a power bowl: Build a power bowl with balance
How to Build a Power Bowl: Build a power bowl with balance

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Customize your own Power Bowl with @cabotcheese guide #rdchat
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What I love about these bowls is that you can customize them so many ways and never get bored. Plus, if you spend a little time meal prepping ingredients in advance a fancy bowl with a plethora of delicious ingredients can come together in minutes.

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Fall Harvest Nourish Bowl in a white bowl with ingredients

Fall Harvest Nourish Bowl

  • Author: Chef Julie Harrington, RD
  • Prep Time: 15
  • Total Time: 15 minutes
  • Yield: 1-2 1x
  • Cuisine: Seasonal
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Ingredients

Scale

1–2 cups baby kale
1/2 cup farro, cooked
1/2 cup butternut squash, cubed and roasted
1/2 cup Brussels sprouts, roasted
1 small apple, sliced
3 oz. grilled chicken, chopped
1 oz. cheddar cheese, cubed (I love Cabot’s
1/4 avocado, sliced
1 tablespoon sliced almonds

Dressing:
6 tablespoons white balsamic vinegar
4 tablespoons olive oil
2 small garlic clove, pressed or minced
2 teaspoons maple syrup
salt, to taste

Instructions

For the dressing: In a mason jar, combine white balsamic vinegar, olive oil, garlic, and maple syrup. Shake to combine. Season with salt to taste.

Add all ingredients into a bowl and toss together. Toss with salad dressing and serve.

Notes

The dressing will make extra. Save the remaining dressing for later use.

This recipe is great to prep all ingredients in advance and just toss together.

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Mango Berry Smoothie Parfait

Breakfast & Brunch, Drinks & Smoothies, Egg Free, Gluten Free, MAIN DISHES, PREP, Quick & Easy, Recipes, Vegetarian
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Smoothie or parfait – which do you prefer? Can’t decide? Neither can I! Get these best of both with this Mango Berry Smoothie Parfait.

Mango Berry Smoothie Parfait via Chef Julie Harrington, RD @chefjulie_RD #smoothie #smoothieparfait #tropical #parfait

Disclosure: This post was sponsored by KIND Snacks for a recipe contest with Ahold Foods. This recipe was featured in Stop & Shop and Giants circular week of 9/20/18. Thanks for supporting the brands that make this blog possible!

Do you prefer smoothie bowls or parfaits?

Smoothie Bowls vs. Parfaits

Smoothie Bowls:

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. Plus you can add more toppings!

Parfaits:

A yogurt parfait is typically served in a tall glass with layers of several different ingredients. Yogurt is the star of the recipe, but many add-ins, such as fruit or granola, also make an appearance. I always prefer to make my own yogurt parfaits with ingredients and products I love. Be mindful when ordering a yogurt parfait out, as they are often loaded with added sugars. Also, sometimes if the glass is too narrow I am usually eating layer by layer until there is enough room to mix it all to get every flavor in one bite.

What about getting the best of both worlds create a smoothie parfait!

Mango Berry Smoothie Parfait via Chef Julie Harrington, RD @chefjulie_RD #smoothie #smoothieparfait #tropical #parfait

Most smoothies have bananas as the base. But what if you don’t like bananas? (Hi, Steph – this recipe is for you!) I love bananas, but I often get requests from clients for smoothies without banana based on their preferences.

Banana is often used as the base because it helps create a creamy and smooth consistency of a smoothie. Using the frozen berries with yogurt help mimic that same creamy consistency, but I felt like it was still missing something. By adding a handful of KIND oats & honey clusters gave it a thicker consistency what I was looking for.

Mango Berry Smoothie Parfait via Chef Julie Harrington, RD @chefjulie_RD #smoothie #smoothieparfait #tropical #parfait

Smoothie or Parfait? Why not both with this Mango Berry Smoothie Parfait #ad @KindSnacks

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This recipe is for anyone who can’t make up their mind what they want to eat. This happens often for me. I can never decide and tend to merge things together, which gave me the inspiration for this recipe.

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clear glass layered with yogurt and smoothie topped with granola

Mango Berry Smoothie Parfait

  • Author: Chef Julie Harrington, RD
  • Prep Time: 10
  • Total Time: 10 minutes
  • Yield: 2
  • Category: smoothie, snack
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Description

Can’t decide between a yogurt parfait or a smoothie? You don’t have to with this Mango Berry Smoothie Parfait.

Ingredients

Scale
  • 2 cups vanilla Greek yogurt
  • ½ cup frozen raspberries
  • ½ cup frozen strawberries
  • ½ cup fresh mango, cubed (can use frozen)
  • 1 teaspoon ground ginger
  • 1 tablespoon lime juice
  • 1/4 cup mango orange juice (can sub orange juice)
  • ½ cup milk
  • 1 tablespoon unsweetened coconut flakes
  • ¼ cup KIND oats & honey clusters with toasted coconut

(optional) toppings: unsweetened coconut flakes, KIND oats & honey clusters with toasted coconut

Instructions

  1. In a short glass, divide yogurt evenly in the bottom of two glasses.
  2. In a blender, combine raspberries, strawberries, mango, ginger, lime juice, mango orange juice, milk, unsweetened coconut, and KIND oats & honey clusters with toasted coconut. Blend until smooth.
  3. Pour over yogurt and top with unsweetened coconut flakes and KIND oats & honey clusters with toasted coconut, if using.

Keywords: smoothie, drink, snack, yogurt parfait

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Chef Julie Harrington, RD - Where food and love meet in the kitchen @ChefJulie_RD

Mango Berry Smoothie Parfait via Chef Julie Harrington, RD @chefjulie_RD #smoothie #smoothieparfait #tropical #parfait

 

Watermelon Mojito Kombucha Mocktail

Dairy Free, Dietary, Drinks & Smoothies, Egg Free, Gluten Free, Nut Free, Recipes, Vegan, Vegetarian
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Sip on this refreshing Watermelon Mojito Kombucha Mocktails and set up a fun drink station to wow your guests this summer.
Watermelon mojito in a clear glass with ice
I’ve come to really enjoy kombucha.

What is kombucha?

Kombucha is a fermented tea that naturally contains probiotics. These probiotics are actually good bacteria that line your digestive tract and support your immune system, as they absorb nutrients and fight infection and illness.
With its health benefits, I wanted to make it into a fun mocktail instead of just drinking it straight. Kombucha comes in many flavors, which ranges in many colors to create a variety of colorful mocktails.

Sip on this Watermelon Mojito Kombucha Mocktail this summer and get the benefits of kombucha. #thereciperedux

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What’s a better way to enjoy your Kombucha Mocktail than with a perfectly styled drink station? A bar cart makes the perfect base for your drink station along with being a great conversation starter. They’re easy to move around your house or even outside for entertaining. The best part is that there really is a bar cart out there to match any design style or budget. You can find a glam rose gold cart with leather accents or more rustic wooden piece that’s perfect for housing all of the accouterments for fixing the perfect mocktail. Pick your favorite cart and you’ll have no problem creating a fun drink station in your home.

Large glass beverage dispensers are perfect for making a statement atop your bar cart. The bright fun color of your kombucha along with any floating fruit slices or herbs will become a tantalizing focal point for guests! This dispenser from Crate & Barrel has a trendy wooden stand or if you’re looking for more variety this set has two dispensers with cute chalkboard labels to tell your drinks apart. You can supplement your beverage dispensers with elegant carafes of juices or fizzy drinks for plenty of customization.

Create a fun drink station this summer to wow your guest. @theHavenly teaches us how!

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Next, add a few fun touches to really bring your station to life. There are practical additions like printed napkins or bright straws that are always sure to be a hit. A stack of books is a great way to show off your personality and can be a fun conversation starter for guests. In their post on bar cart styling tips, the professional designers at Havenly suggest hanging a piece of art above your cart to give the area a finished look. No matter how you decide to accessorize your drink station, adding thoughtful touches of your personality will elevate it from a simple beverage center to a stylish focal point in your home.
Oregon Glass Drink Dispenser with Brooks Wood Stand Crate and Barrel

(Image source)

Accenting your station with a small potted plant atop your cart gives it a perfect touch of vibrancy and life! From succulents to bouquets of fresh flowers, plants are a great accessory for any style of decor. For extra fun, use a small herb planter set to showcase live garnishes for the drinks you’re serving, like some fresh mint for my Watermelon Mojito Kombucha Mocktail. Include a small pair of scissors so guests can snip their own fresh herbs for adding to their beverages.
Finally, when styling a drink station, your glassware is more than just functional. Pick out some fun glasses that match your personality and show them off on top of your bar cart like a decor piece. Cut crystal glasses are always a classic choice for some sophisticated sparkle or just grab some cute mason jars if your style is more casual. Varying the sizes and shapes of your glassware will add some fun diversity to the look of your station.Overhead shot of Watermelon Mojito with salt rimmed edges
Put it all together atop your cart and you’ll have a perfectly adorable station for showing off your kombucha mocktails in style!
Design style tips provided by Havenly. I was not compensated for this post. All thoughts and opinions are my own.

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bright pink mocktail in glass with watermelon and lime

Watermelon Mojito Kombucha Mocktail

  • Author: Chef Julie Harrington RD
  • Yield: 2
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Description

Sip on this refreshing gut-healthy kombucha mocktail.

Ingredients

Scale
  • 8 oz. watermelon kombucha
  • 8 oz. seltzer or club soda
  • 2 tablespoons lime juice, plus more for garnish
  • ¼ cup mint, muddled, plus more for garnish
  • salt, to garnish the rim of the glass

Instructions

  1. Using a mortar and pestle crush the fresh mint leaves to release the flavor.
  2. In a shaker, add the kombucha, lime juice. and mint. Gently shake. (Be careful, the kombucha is carbonated.)
  3. Pour in a glass with ice with the ridges lined with salt (optional).
  4. Top with seltzer. Garlic with a mint leave and/or lime wedge.
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Chef Julie Harrington, RD - Culinary Nutrition Consultant of chefjulierd.com

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Overhead shot of watermelon mojito beverage with text

Turkey Veggie Burgers

Dietary, Freezer Friendly, Gluten Free, MAIN DISHES, Meat, Nut Free, Recipes, Sandwiches & Burgers
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These Spinach Turkey Burgers are delicious on and off the grill! . Learn how to keep a turkey burger juicy no matter which way you choose to cook it!

three veggie turkey burgers on buns with toppings

It’s officially grilling season! Grilling is a healthy cooking technique. This cooking method exposes food to direct heat, leaving grilled food evenly charred on the outside and juicy in the inside. It is also a lower-fat cooking method because the fat will drip from the grill grates. Grilling can be for meats, vegetables, and fruit. Have you ever had grilled pineapple? It’s delicious!

close up of a spinach turkey burger on a bun with lettuce and tomato

Why You’ll Love Turkey Spinach Burgers

So often I hear complaints that turkey burgers are dry and chewy because they are very lean. Indeed, ground turkey breast is very lean with only 1% fat. Knowing that, how can we add more flavors, more moisture, and even stretch your dollar? Veggies!

Finely chopping veggies and incorporating them into the ground turkey will help keep the burger moist and tender. When cooked the water content from the vegetables is released, leaving you with a juicy burger.

Plus, by bulking up the ground turkey with veggies, it creates more burger patties, significantly stretching your dollar. One pound of ground meat often serves four, but with adding veggies it stretches it to six servings.

I call these confetti burgers because there are flecks of colors throughout the burger patty. The key is finely chopping vegetables so they evenly disperse throughout the patty. Play around with different veggies that you like. I always aim to add at least three different colors into the mix.

top view of a grilled veggie turkey burger on the bottom bun with lettuce and tomato

Is your turkey burger dry? @ChefJulie_RD has the trick to keep them juicy and even help stretch your dollar.
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The Difference Between Charcoal and Gas Grills

Charcoal Grills

They provide a more distinct smoky flavor along with that amazing backyard aroma. It’s such a tease when I’m running through the neighborhood and all I smell are my neighbors grilling. Scented wood chips or charcoal will bring the additional flavor. However, charcoal can be a little messy and sometimes tricky to regulate the temperature

Gas Grills

Just turn on a switch and your gas grill is fired up and ready to go. You are able to easily regulate the temperature and often gas grills have different settings that you can easily regulate areas of the grill at different temperatures. You won’t really get that smoky flavor, but you are able to cook various items on the grill at the same.

ingredients needed for veggie turkey burgers

Ingredients Needed for Spinach Feta Turkey Burgers

  • red bell pepper
  • red onion
  • spinach
  • ground turkey breast
  • feta cheese
  • breadcrumbs
  • egg
  • salt and pepper

How to Make Turkey Veggie Burgers

Prep all of the vegetables and preheat the grill.

chopped veggie in a glass bowl for burgers

Combine the ground turkey, feta cheese, egg, salt, pepper, and breadcrumbs in large mixing bowl.

Mix together with your hands until the ingredients are incorporated. Form 6 patties.

three veggie turkey patties on a glass plate

Grill each burger 5-7 minutes on each side or until the internal temperature reaches 165 degrees.

Serve on a whole wheat bun with your favorite toppings!

a spinach veggie turkey burger with a bite taken out

Can You Make These on the Stovetop or in the Oven?

Yes. Bake for 15 minutes at 350 degrees.

For the stovetop, get a skillet nice and hot and add a little oil. Cook for the burgers for several minutes on each side.

Tips for Making

  • Be careful when flipping the burgers and only flip one time. These can be delicate, you don’t want them to fall apart.
  • To make ahead of time you can store the patties in the fridge or freeze them until you are ready to serve.
  • While these go great with traditional toppings, you can also add a little tzatziki sauce for a whole new flavor.
  • Avoid using frozen spinach. It has too much moisture and it will be hard to keep the turkey burgers together.
  • Use a veggie chopper to get the vegetables nice and small.
turkey veggie burger on a whole wheat bun with toppings

What Do Turkey Burgers Go With

Of course you can always serve them with fries or wedges, but here are a few of my other favorite side dishes.

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close up of a spinach turkey burger on a bun with lettuce and tomato

Turkey Veggie Burgers

  • Author: Chef Julie Lopez, RD
  • Prep Time: 15
  • Cook Time: 15
  • Total Time: 30 minutes
  • Yield: 6
  • Category: dinner
  • Cuisine: American
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Description

The best turkey burgers! The secret to preventing the burgers from drying out is the added veggies!

Ingredients

Scale
  • 1 medium red bell pepper, finely chopped
  • 1 red onion, finely chopped
  • 2 cups spinach, finely chopped
  • 1 pound ground turkey breast
  • ½ cup feta cheese, crumbled
  • ½ cup breadcrumbs
  • 1 egg
  • ⅛ tsp salt
  • ⅛ tsp pepper

Instructions

  1. Preheat grill. Prep all the vegetables, and set aside in a bowl.
  2. Add the ground turkey, feta cheese, breadcrumb, egg, salt, and pepper.
  3. Mix together until all ingredients are incorporated together. Form into 6 patties.
  4. Grill each side for about 5-7 minutes (or bake in the oven at 350 degrees for 15 minutes), or until internal temperature reaches 165 degrees F.
  5. Put on top of a whole wheat bun and with your favorite healthy toppings.

Keywords: turkey burger, burger, dinner

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