Smoked Salmon Avocado Flatbread

Appetizers, Dietary, Egg Free, Fall, MAIN DISHES, Nut Free, PREP, Quick & Easy, Recipes, Seafood, Seasonal, Spring, Summer, Winter
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Looking to switch up the same old appetizer recipes you serve at parties or gatherings? Kick off your next party with Smoked Salmon Avocado Flatbreads your guests will love.
Smoked Salmon Avocado Flatbread - Looking to switch up the same old appetizer recipes you serve at parties or gatherings? Kick off your next party with Smoked Salmon Avocado Flatbreads your guests will love. - via RDelicious Kitchen @RD_KitchenBy posting this recipe I am entering a recipe contest sponsored by the Seafood Nutrition Partnership and am eligible to win prizes associated with the contest. I was not compensated for my time.

I was excited to enter this recipe contest sponsored by the Seafood Nutrition Partnership because I feel like seafood does not get enough love in the appetizer department. Also, I selfishly can’t wait to see what everyone else came up with for this contest to get even more seafood inspired recipe ideas.
Smoked Salmon Avocado Flatbread - Looking to switch up the same old appetizer recipes you serve at parties or gatherings? Kick off your next party with Smoked Salmon Avocado Flatbreads your guests will love. - via RDelicious Kitchen @RD_Kitchen
Yes, you may see the usual shrimp cocktail, or crab dip included in an appetizer spread. There are so many other seafood options to consider.

Why add more seafood into your weekly routine? 

Eating seafood twice a week reduces the risk of death from any health-related cause. Studies show it may reduce your risk of heart disease, plus it gives you more energy throughout the day. (Source)

#ad Kick off your next party with Smoked Salmon Avocado flatbread #SeafoodParty

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My feeling is the general population knows they should eat more seafood, but not sure how to prepare it. From delicate, mild flounder to rich, flavorful salmon, or sweet and savory shrimp, seafood can please any palate. Seafood fits with all of your favorite flavors – it can be incorporated into a spicy Latin dish, flavorful Creole recipe, light, and refreshing salad, or a rich Italian pasta bowl.
Smoked Salmon Avocado Flatbread - Looking to switch up the same old appetizer recipes you serve at parties or gatherings? Kick off your next party with Smoked Salmon Avocado Flatbreads your guests will love. - via RDelicious Kitchen @RD_Kitchen
I’ve loved smoked salmon ever since I was introduced to it when I worked at a local bagel shop in high school. It has a silky, buttery, texture balanced with a not so fishy, smokiness flavor. All seafood, including smoked salmon, is one of the leanest sources of protein and a superfood packed with nutrients such as omega-3s, which is essential for your good heart health.
Smoked Salmon Avocado Flatbread - Looking to switch up the same old appetizer recipes you serve at parties or gatherings? Kick off your next party with Smoked Salmon Avocado Flatbreads your guests will love. - via RDelicious Kitchen @RD_Kitchen

 The Great Debate: Farm-Raised or Wild Caught:

I get this question often and I never tell anyone one way or another, but rather to help them educate themselves.  The Seafood Nutrition Partnership collaborates with FishWatch.gov who provides easy-to-understand facts about the science and management behind U.S. seafood and tips on how to make educated seafood choices. Helping everyone—from chefs to consumers—understand sustainable seafood.

Also, check out Monterey Bay Aquarium’s Seafood Watch. They make recommendations, in your area, showing you which seafood items are “Best Choices” or “Good Alternatives,” and which ones you should “Avoid.” This list is constantly being updated as things are changing.

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smoked salmon flatbread on a slate

Smoked Salmon Avocado Flatbread

  • Author: Chef Julie Harrington, RD
  • Yield: 8 appetizer pieces 1x
  • Category: appetizer
Print Recipe

Description

Looking to switch up the same old appetizer recipes you serve at parties or gatherings? Kick off your next party with Smoked Salmon Avocado Flatbreads

Ingredients

Scale
  • 2 tablespoons goat cheese
  • 2 tablespoons cream cheese
  • 1 tablespoon fresh dill, finely chopped
  • 1 clove garlic, minced
  • 1 1/2 teaspoons olive oil, divided
  • 2 whole grain naan
  • 1/2 small red onion, thinly sliced
  • 1 cup arugula
  • 6 oz. smoked salmon
  • 1/2 of an avocado, sliced thinly
  • salt and pepper, to taste

Instructions

  1. Preheat oven to 350 degrees F. Line a baking cheese with parchment paper or cooking spray.
  2. In a small bowl, combine the goat cheese, cream cheese, dill, garlic, and 1 teaspoon olive oil. Mix well.
  3. Spread evenly over both pieces of naan bread. Top with onion slices.
  4. Bake naan in the oven for 8-10 minutes until the edges and bottom of the naan are crisp.
  5. Remove naan from the oven. Let slightly cool.
  6. In a small bowl, toss arugula with remaining 1/2 teaspoon of olive oil. Season with salt and pepper.
  7. Top naan with arugula, salmon, and avocado. Cut each naan into 4 appetizer size slices. Serve.

Keywords: smoked salmon, flatbread, appetizer

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

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Smoked Salmon Avocado Flatbread - Looking to switch up the same old appetizer recipes you serve at parties or gatherings? Kick off your next party with Smoked Salmon Avocado Flatbreads your guests will love. - via RDelicious Kitchen @RD_Kitchen
Learn more about the Seafood Nutrition Partnership:
Website: http://www.seafoodnutrition.org/
Facebook: https://www.facebook.com/seafoodnutrition
Instagram: https://www.instagram.com/seafoodnutritionpartnership
Pinterest: https://www.pinterest.com/seafood4health/
Twitter: https://twitter.com/Seafood4Health

Smashed Chickpea Scramble

30 minutes or less, Beans & Grains, Breakfast & Brunch, Dairy Free, Dietary, Egg Free, Gluten Free, MAIN DISHES, Nut Free, PREP, Quick & Easy, Recipes, Vegan, Vegetarian, Vegetarian
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Looking for a protein-packed and plant-based breakfast? Try a new breakfast idea, Smashed Chickpea Scramble. 
Smashed Chickpea Scramble - a plant-based and protein-packed breakfast recipe (vegan, vegetarian) via RDelicious Kitchen @RD_Kitchen
I have a slight obsession with chickpeas. If you search “chickpeas” on my recipe index tab, there are plenty of recipes to choose from. For me, what I think sets them apart is their texture. With a firmer texture, chickpeas are sturdier in dishes. Plus, chickpeas have a slightly nutty taste that pairs well with many flavors.
Smashed Chickpea Scramble - a plant-based and protein-packed breakfast recipe (vegan, vegetarian) via RDelicious Kitchen @RD_Kitchen
Ever wonder how I come up with new recipes?

The recipe development process:

I am usually inspired with new recipe ideas from when I travel, go out to eat, or just chatting with my friends, family, and clients. This recipe was inspired when I was counseling a client who was looking for warm plant-based breakfast ideas, that is packed with protein.

Have you tried chickpeas for breakfast? Try this plant-based Smashed Chickpea Scramble!

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The first priority of when I develop a new recipe is taste. If it doesn’t taste good, then no one is going to want to make it or even eat it. Then I think of the nutritional value. Hello, dietitian here. Of course, I’m going to add that to the recipe development process.
Smashed Chickpea Scramble - a plant-based and protein-packed breakfast recipe (vegan, vegetarian) via RDelicious Kitchen @RD_Kitchen
During this client’s session, she mentioned she loved chickpeas. We had a brief bonding moment of our love for chickpeas. She asked if I had a chickpea breakfast recipe. I did not! Well, I have this cookie dough smoothie bowl, but she specifically asked for something warm.
Every recipe on here has a story. This is how this recipe became created. This is why I love cooking! I’m inspired daily to get creative in the kitchen.

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smashed breakfast chickpeas in a white bowl with avocado and grape tomatoes

Smashed Chickpea Scramble

  • Author: Chef Julie Harrington, RD
  • Yield: 4
  • Category: breakfast
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Description

Looking for a protein-packed and plant-based breakfast? Try a new breakfast idea, Smashed Chickpea Scramble. 

Ingredients

Scale
  • 1 (15 oz.) can chickpeas, drained and rinsed
  • 2 tablespoons water
  • 1 1/2 tablespoon olive oil, divided
  • 1 teaspoon ground turmeric
  • 1 teaspoon ground cumin
  • 1/4 teaspoon ground ginger
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/4 cup hummus
  • 3 cups baby spinach
  • 1 small avocado, diced
  • 1 pint grape tomatoes, sliced

Instructions

  1. In a bowl, add chickpeas, water, and 1 tablespoon olive oil. Mash with the back of a fork, leaving some whole for texture.
  2. Fold in turmeric, cumin, ginger, garlic powder, salt, pepper, and hummus until well combined.
  3. Heat remaining 1/2 tablespoon olive oil in a skillet. Add the smashed chickpea mixture with spinach. Saute until chickpeas are warmed through and spinach has wilted.
  4. Serve with diced avocado and tomatoes.

Keywords: breakfast, plant-based, vegetarian

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

 

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Smashed Chickpea Scramble - a plant-based and protein-packed breakfast recipe (vegan, vegetarian) via RDelicious Kitchen @RD_Kitchen
Recipe created for Living Plate Pro meal plans. 

Banana Berry Smoothie

Breakfast & Brunch, Dietary, Drinks & Smoothies, Egg Free, Gluten Free, MAIN DISHES, Nut Free, PREP, Quick & Easy, Recipes, Snacks
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Looking to add more fruits and vegetables in your day? This Banana Berry Smoothie is a simple (and delicious) solution to help you meet the recommended amount of fruits and vegetable each day.
Banana Berry Smoothie - a simple way to increase fruit and vegetable consumption via RDelicious Kitchen @RD_Kitchen
The recommended amount of fruits and vegetables in the Healthy U.S.-Style Eating Pattern, of the 2015-2020  edition of the Dietary Guidelines, is 2 cup-equivalents of fruit and 2½ cup-equivalents of vegetables per day. (source)
Banana Berry Smoothie - a simple way to increase fruit and vegetable consumption via RDelicious Kitchen @RD_Kitchen
Reading those recommendations, it may not seem that hard, but on a regular basis, Americans are not meeting that target goal.

Are you getting enough fruits & veggies each day? Start your day off with this Banana Berry Smoothie. #rdchat

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Why not start the day with a smoothie packed with fruits and vegetables? If you’re not used to adding vegetables to a smoothie, this recipe is a great one to start off with. The flavors of the berries and bananas take over and you won’t even know the spinach is even in there!

Once you start feeling a little more comfortable with adding vegetables into your smoothie, start trying new variations. Smoothie aficionados are adding vegetables like cauliflower, kale, cucumber, carrots, and even broccoli to their smoothie mix.
What vegetables do you add to your smoothie? 

Time-saving tip:

Save time in the morning and make smoothie bags. Pre-measure the fruits, veggies, and mix-ins (like chia, flax, peanut butter powder) of your choice in a ziplock bag. Now in the morning, all you have to do is drop the smoothie contents in the blender and add milk (or liquid of choice) for a smoothie ready in under a minute.

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banana berry smoothie on a purple napkin with ingredients

Banana Berry Smoothie

  • Author: Chef Julie Harrington, RD
  • Yield: 1
  • Category: Drink
Print Recipe

Description

Looking to add more fruits and vegetables in your day? This Banana Berry Smoothie is a simple (and delicious) solution to help you meet the recommended amount of fruits and vegetable each day.

Ingredients

Scale
  • 1/2 cup milk
  • 1 banana
  • 1/4 cup raspberries
  • 1/4 cup wild blueberries
  • 1 tablespoon chia seeds
  • 1 cup baby spinach
  • water or ice, as needed, for desired consistency

Instructions

  1. In a blender, combine milk, banana, raspberries, blueberries, chia seeds, and spinach. Blend until smooth.
  2. For a thicker consistency, add ice. For a thinner consistency, add water.

Keywords: smoothie, drink, beverage

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

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Banana Berry Smoothie - a simple way to increase fruit and vegetable consumption via RDelicious Kitchen @RD_Kitchen

Frozen (Single Serving) Pumpkin Steel Cut Oatmeal

Breakfast & Brunch, Dairy Free, Dietary, Egg Free, Fall, Freezer Friendly, Gluten Free, MAIN DISHES, Make ahead, PREP, Recipes, Seasonal, Vegan, Vegetarian
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Don’t have time in the morning to prepare hearty steel cut oatmeal for breakfast? With a little meal prep will help solve that morning rush and nourish your body with a wholesome breakfast with these Frozen (Single Serving) Pumpkin Steel Cut Oatmeal.

Frozen Single-Serving Pumpkin Steel Cut Oatmeal via RDelicious Kitchen @rdkitchen
Breakfast is the most important meal of the day. How many times have you heard that before? While I believe all meals are important, a good breakfast fuels you up and gets you ready for the day. During the weekends, I love having a leisurely breakfast, sipping my coffee, and enjoying my morning. During the week breakfast making time is 5 minutes or less, rush out the door and coffee in the car on my commute.
Frozen Single-Serving Pumpkin Steel Cut Oatmeal via RDelicious Kitchen @rdkitchen
Steel cut oatmeal is a hearty wholesome breakfast, but its downfall is that it takes about 15-20 minutes to cook. I’d rather get an extra 20 minutes of sleep. I know I’m not the only one!

Steel cut oats in under 2 minutes? It’s possible with @ChefJulie_RD’s Frozen Single-Serving Pumpkin Steel Cut Oatmeal cups

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Frozen Single-Serving Pumpkin Steel Cut Oatmeal via RDelicious Kitchen @rdkitchen
Want to enjoy steel cut oats in under 2 minutes? Meal prep to the rescue! Spend 20 minutes one day and have steel cut oats all week. Even if they weren’t steel cut oats and rolled oats instead, the time to take out all the mix-ins is just too much when you are trying to get out the door. Instead, simply take your little frozen single-serving steel cut oat “muffin”, add a few drops of water and pop it into the microwave.
Frozen Single-Serving Pumpkin Steel Cut Oatmeal via RDelicious Kitchen @rdkitchen

steel cut vs. rolled oats vs. old fashioned oats – what’s the difference?

Steel cut oats vs. rolled oats vs. old-fashioned oats can get confusing. Steel cut oats are whole oat groats cut into little pieces. They are higher in fiber and protein than rolled and instant oats making it more filling and satisfying breakfast.
Frozen Single-Serving Pumpkin Steel Cut Oatmeal via RDelicious Kitchen @rdkitchen
Make these. You’ll thank me when you are enjoying a hearty breakfast with that extra 20 minutes of sleep.

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frozen single serving portion of pumpkin steel cut oats

Frozen (Single Serving) Pumpkin Steel Cut Oatmeal

  • Author: Chef Julie Harrington, RD
  • Prep Time: 5
  • Cook Time: 15
  • Total Time: 20 minutes
  • Yield: 6
  • Category: Breakfast
Print Recipe

Description

Don’t have time in the morning to prepare hearty steel cut oatmeal for breakfast? With a little meal prep will help solve that morning rush and nourish your body with a wholesome breakfast with these Frozen (Single Serving) Pumpkin Steel Cut Oatmeal.

Ingredients

Scale
  • 1 cup steel cut oats
  • 3 cups water
  • ⅛ tsp salt
  • 1 banana, mashed
  • 1½ cup pumpkin puree
  • 2 tbsp chia seeds
  • 2 tbsp ground flaxseed
  • 2 tsp pumpkin pie spice
  • 1 tsp pumpkin pie spice extract (can sub vanilla extract)
  • ½ cup walnuts, chopped

Instructions

  1. In a pot, bring water to a boil. Add salt and steel cut oats. Reduce heat to a low simmer. Cover and cook 15. Stir once or twice during cooking time.
  2. Remove oats from heat. Stir in mashed banana, pumpkin, chia seeds, flaxseed, cinnamon, pumpkin pie spice, and pumpkin pie extract.
  3. Spray a large muffin pan with cooking spray. Fill 6 muffin cups with the steel cut oats. Sprinkle chopped walnuts on each.
  4. Freeze steel cut oats in muffin tins until solid. Remove from muffin pan and store in a ziplock bag.
  5. To enjoy warm, simple add a few drops of water and reheat in the microwave for 1 minute and 30 seconds – 2 minutes.

Keywords: breakfast, oatmeal, steel cut oats

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

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Frozen (Single Serving) Pumpkin Steel Cut Oatmeal via RDelicious Kitchen @RD_Kitchen

Crispy Garlic Chickpeas

Appetizers, Dairy Free, Dietary, Egg Free, Fall, Gluten Free, MAIN DISHES, Nut Free, Quick & Easy, Recipes, Seasonal, Snacks, Spring, Summer, Vegan, Vegetarian, Vegetarian, Winter
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Craving a crunchy snack? Try these homemade Crispy Garlic Chickpeas.

Crispy Garlic Chickpeas - plant-based protein snack via Chef Julie Harrington, RD @ChefJulie_RD #legumes #chickpeas #beans #snack #plantbased #plantbasedprotein #protein

Chickpeas are always a staple in my pantry. If you’ve been reading my blog for some time now, I use chickpeas in a lot of my recipes, like my Chickpea Walnut Sandwich or my Balsamic Kale and Vegetable Saute. I’ve even put them into desserts, like my Peanut Butter Chocolate Chip Cookies and Cookie Dough Bites.

Crispy Garlic Chickpeas - plant-based protein snack via Chef Julie Harrington, RD @ChefJulie_RD #legumes #chickpeas #beans #snack #plantbased #plantbasedprotein #protein

Chickpeas, also known as garbanzo beans, is a popular legume across many cuisines. These versatile legumes are also packed with high-quality plant protein, soluble and insoluble fiber, and beneficial polyunsaturated fatty acids.

Crispy Garlic Chickpeas - plant-based protein snack via Chef Julie Harrington, RD @ChefJulie_RD #legumes #chickpeas #beans #snack #plantbased #plantbasedprotein #protein

Grab these for a protein-packed snack or top on a salad. I always tell clients to make these to top their salads when they are looking for a crunch factor in place of croutons.

The best part, you can customize these with any flavor you like! Craving sweet? Try roasting the chickpeas with a little cinnamon and sugar. Looking to add a little heat? Add a little chili powder to the mix.

Crispy Garlic Chickpeas - plant-based protein snack via Chef Julie Harrington, RD @ChefJulie_RD #legumes #chickpeas #beans #snack #plantbased #plantbasedprotein #protein

Looking for a snack packed with protein? Try @ChefJulie_RD’s Crispy Garlic Chickpeas
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Crispy Garlic Chickpeas - plant-based protein snack via Chef Julie Harrington, RD @ChefJulie_RD #legumes #chickpeas #beans #snack #plantbased #plantbasedprotein #protein

What flavor combination would you try for crispy chickpeas first?

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crispy roasted chickpeas on a sheet pan

Crispy Garlic Chickpeas

  • Author: Chef Julie Harrington, RD
  • Yield: 6-8 1x
  • Category: snack
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Description

Craving a crunchy snack? Try these homemade Crispy Garlic Chickpeas.

Ingredients

Scale
  • 2 (15-ounce) cans chickpeas, drained and rinsed
  • 1 tablespoon olive oil
  • 1 teaspoon lemon juice
  • 1 teaspoon garlic powder
  • 1/2 teaspoon salt

Instructions

  1. Preheat oven to 350 degrees F. Line a large baking sheet with parchment paper or spray with cooking spray.
  2. Dry chickpeas thoroughly. In a bowl, toss the chickpeas with olive oil and lemon to coat. Sprinkle with garlic powder and salt. Toss again.
  3. Transfer chickpeas in an even layer to the prepared baking sheet.
  4. Bake for 50 minutes to 1 hour, stirring occasionally, until crispy. Let cool for at least 1 hour, which will make the chickpeas crunchier as they cool.

Keywords: snack, plant-based, chickpeas

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

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Crispy Garlic Chickpeas - plant-based protein snack via Chef Julie Harrington, RD @ChefJulie_RD #legumes #chickpeas #beans #snack #plantbased #plantbasedprotein #protein

Sheet Pan Bruschetta Chicken

30 minutes or less, Dietary, Egg Free, Gluten Free, MAIN DISHES, Nut Free, Poultry, PREP, Quick & Easy, Recipes
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Make dinner time less stressful with easy prep and easy clean-up. This Sheet Pan Bruschetta Chicken with Roasted Asparagus is quick, nourishing, and delicious!
Sheet Pan Bruschetta Chicken via Chef Julie Harrington, RD @ChefJulie_RD #chicken #dinner #sheetpan #onepanmeal #recipe #videotutorial
Sheet pan dinners have been lifesavers during busy weeks. Throw ingredients together on a sheet pan and roast for a simple sheet pan dinner. They make busy weeknights a bit more manageable. With just only one pan to clean up, count me in.
It’s exciting that sheet pan dinners are this month’s Recipe ReDux theme. I can’t wait to see what other members came up with. We will all have so many new ideas to try now!
Sheet Pan Bruschetta Chicken via Chef Julie Harrington, RD @ChefJulie_RD #chicken #dinner #sheetpan #onepanmeal #recipe #videotutorial
Hate scrubbing pans? Me too! I highly suggest investing in parchment baking sheets. It makes clean up even easier! No food gets stuck to the pan, so no scrubbing required!

Make busy weeknight dinners more manageable with @ChefJulie_RD’s Sheet Pan Bruschetta Chicken #thereciperedux
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In my house, we have a pretty solid system in place. I cook, and my boyfriend does the dishes. He loves sheet pan dinner nights because he barely has to clean a thing.
Sheet Pan Bruschetta Chicken via Chef Julie Harrington, RD @ChefJulie_RD #chicken #dinner #sheetpan #onepanmeal #recipe #videotutorial

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bruschetta chicken on a white plate with asparagis

Sheet Pan Bruschetta Chicken

  • Author: Chef Julie Harrington, RD
  • Prep Time: 15
  • Cook Time: 35
  • Total Time: 50 minutes
  • Yield: 4
  • Category: Dinner
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Description

Make dinner time less stressful with easy prep and easy clean-up. This Sheet Pan Bruschetta Chicken with Roasted Asparagus is quick, nourishing, and delicious!

Ingredients

Scale
  • 4 pieces chicken breast, boneless and skinless
  • salt and pepper
  • 1 lb. asparagus, ends trimmed
  • 1 teaspoon olive oil
  • 4 ounces mozzarella cheese
  • For the bruschetta:
  • 2 cups cherry tomatoes, halves
  • 1 tablespoon olive oil
  • 1 teaspoon balsamic vinegar
  • 2 cloves garlic, minced
  • ¼ cup fresh basil, chiffonade
  • salt and pepper, to taste

Instructions

  1. Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper, or spray with non-stick spray.
  2. In a small bowl, combine the tomatoes, olive oil, balsamic vinegar, garlic, basil, salt, and pepper. Set aside.
  3. Season both sides of the chicken with salt and pepper. Place chicken in a line on one end of the prepared baking sheet.
  4. Place asparagus on the opposite side of the baking sheet in a single layer. Drizzle olive oil, salt, and pepper over asparagus. Toss to combine to evenly coat.
  5. Place in the oven and bake for 25 minutes. Remove from oven and top chicken with mozzarella cheese. Toss the asparagus. Cook for an additional 5-10 minutes until chicken reaches an internal temperature of 165 degrees F and asparagus is tender.
  6. Top chicken with bruschetta and serve immediately.

Notes

If chicken breasts are thick, cook chicken for 10 minutes alone first before adding asparagus to the pan.

Keywords: dinner, chicken, sheet pan

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

 

 

Quinoa Oatmeal with Berries

Beans & Grains, Breakfast & Brunch, Dietary, Egg Free, Gluten Free, MAIN DISHES, One pot/dish, PREP, Recipes, Vegetarian
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Ever tried quinoa for breakfast? Adding quinoa to your oatmeal in the morning adds an extra protein and fiber punch. This Quinoa Oatmeal with Berries recipe will keep you full all morning.
Quinoa Oatmeal with Berries via RDelicious Kitchen @RD_Kitchen
I’m sure everyone is back into their normal routines again. We’ve made it over the hump getting back into the groove after the fun summer months. I’ve never hit the snooze button so much in my life.

Celebrate Whole Grains Month:

The first couple weeks getting back into a solid routine are pretty tough, but the key was starting the day with a solid breakfast. September is back to school month, but did you know it is also Whole Grains Month! Are you a quinoa connoisseur or a fan of farro? Think you are savvy with whole grains? Test your skills on the Guess the Grains Quiz.
Quinoa Oatmeal with Berries via RDelicious Kitchen @RD_Kitchen
With a slightly nutty flavor, quinoa is a complete protein, which means that it contains all the essential amino acids our bodies can’t make on their own.

Add quinoa to oatmeal for an extra protein and fiber punch! Try @ChefJulie_RD’s recipe! #rdchat

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Using the same quinoa oatmeal base, this recipe can be easily customized with any flavors you like. Aim for a mix of carbohydrates, fiber, and protein for a balanced breakfast. This will help maintain stable blood sugars to avoid the mid-morning crash.
Quinoa Oatmeal with Berries via RDelicious Kitchen @RD_Kitchen
If you are used to the flavored sweetened packets and looking to transition to oatmeal with less added sugar, try using fruit and cinnamon to sweeten it up. My favorite trick is to heat frozen berries. They become all gooey and syrupy without adding added sugar.

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quinoa oatmeal with strawberries and raspberries in a white bowl

Quinoa Oatmeal with Berries

  • Author: Chef Julie Harrington, RD
  • Prep Time: 5
  • Cook Time: 7
  • Total Time: 12 minutes
  • Yield: 2
  • Category: Breakfast
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Ingredients

Scale
  • 3/4 cup rolled oats
  • 2 cups milk
  • 2 tablespoons maple syrup
  • 1/2 cup quinoa, cooked
  • 1/2 cup strawberries, sliced
  • 1/2 cup raspberries
  • 1/4 cup raw almonds, chopped

Instructions

  1. Place oatmeal and milk in a saucepan, and bring to a boil. Stir over low heat for 5-7 minutes, until oatmeal begins to thicken. Stir in the maple syrup and cooked quinoa.
  2. Add oatmeal quinoa mixture to a bowl. Top with strawberries, raspberries, and almonds.

Keywords: oatmeal, quinoa, whole grain, breakfast

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

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Quinoa Oatmeal with Berries via RDelicious Kitchen @RD_Kitchen

Baked Apple Cider Donuts

Baked Goods, Dietary, Fall, MAIN DISHES, Make ahead, Nut Free, PREP, Recipes
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Enjoy the taste of Fall with these Baked Apple Cider Donuts!

Baked apple cider donut cut in half on parchment paper

This is my favorite time of year. The fall crisp air means, scarves, boots, and apple picking! I go apple picking every year and I always have to get an apple cider donut when I am at the orchard. You now can make them in the comfort of your own home with this donut recipe. 

baked apple cider donuts in donut baking pan on a marble slab

These donuts are baked instead of fried and use white whole-wheat flour to incorporate more whole grains. White whole-wheat flour – sounds like a contradiction, right?

What is white whole wheat flour?

“White wheat is a different type of wheat that has no major genes for bran color (unlike traditional “red” wheat which has one to three bran color genes). An easy way to think of it is as a sort of albino wheat. The bran of white wheat is not only lighter in color but it’s also milder in flavor, making whole white wheat more appealing to many people accustomed to the taste of refined flour.

baked apple cider donuts stacked on top of each other

If you don’t have a donut pan, you can always use a muffin tin. Cook time may vary. To check for doneness, insert a toothpick in the center and see if it comes out clean.

baked apple cider donuts on top of each other on parchment paper
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image of apple cider donut half topped on other donut

Baked Apple Cider Donuts

  • Author: Chef Julie Harrington, RD
  • Prep Time: 10
  • Cook Time: 15
  • Total Time: 25 minutes
  • Yield: 6
  • Category: dessert
  • Method: baking
  • Cuisine: american
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Ingredients

Scale

For the donuts:
1 cup white whole-wheat flour
1/3 cup sugar
½ teaspoon baking powder
¼ teaspoon salt
¾ teaspoon cinnamon
¼ teaspoon nutmeg
1/8 teaspoon ground all spice
1/8 teaspoon ground ginger
1 egg
2 tablespoons butter, melted
½ cup apple cider

Cinnamon sugar topping:

½ tablespoon sugar
¼ teaspoon cinnamon

Instructions

  1. Preheat oven to 350 degrees F. Coat donut pan with cooking spray.
  2. In a large bowl, sift white whole-wheat flour, sugar, baking powder, salt, cinnamon, nutmeg, all spice, and ginger.
  3. In another bowl, whisk together egg, melted butter, and apple cider.
  4. Mix the wet ingredients into the dry ingredients until just combined.
  5. Add batter to piping bag or large ziplock bag (cutting off the corner) and pipe batter into donut pan.
  6. Bake for 15 minutes, until a toothpick comes out clean.
  7. As donuts are baking, combine additional sugar and cinnamon; set aside.
  8. Remove donuts from the oven. Sprinkle evenly with the cinnamon and sugar mixture while donuts are warm. Let slightly cool before removing from the pan.

Keywords: donuts, apple cider, baked donuts, dessert

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

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Sheet Pan Cajun Chicken With Vegetables

30 minutes or less, Dairy Free, Dietary, Egg Free, Gluten Free, MAIN DISHES, Nut Free, Poultry, PREP, Quick & Easy, Recipes
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Make dinner even easier with sheet pan dinners and I’ve got the perfect one for you to try first! This Sheet Pan Cajun Chicken with Vegetables can easily be customized with flavors you love, using the same cooking process.

Sheet Pan Cajun Chicken and Vegetables via RDelicious Kitchen @RD_Kitchen
September is National Family Meals Month, a nationwide event designed to underscore the benefits of family meals and to challenge us all to share one more meal at home per week with our families.
The busy demands of modern life often come at the expense of family mealtime at home.  Family meals eaten at home have been proven to benefit the health and wellness of children and adolescents.  They have also been shown to fight obesity, substance abuse and to make families stronger—creating a positive impact on our communities and our nation as a whole.
According to a 2013 Harris poll, only 30 percent of American families share dinner every night.
(source)
Sheet Pan Cajun Chicken and Vegetables via RDelicious Kitchen @RD_Kitchen
Family meals were a big part of my life growing up. Even with my sisters and I involved in different activities, my family made it a point to get together around the table for family meals.

Regular family meals are linked to the kinds of outcomes that we all want for our children: higher grades and self-esteem, healthier eating habits and weights, and less risky behavior. (source)

When I go home to have family dinner, I soak that feeling in. Since I’ve moved out, I still try and get home for family dinner at least once a week. It’s a time where we all catch up on each other lives over a delicious home cooked meal. There are always lots of laughs. Charlie (our dog) knows exactly when our dad gets up from the table he can slide in for a few bites from my plate.
I’m excited to share family meals with my own family one day.
Sheet Pan Cajun Chicken and Vegetables via RDelicious Kitchen @RD_Kitchen
Sheet pan dinners are easily customizable. Choose a protein and some veggies, plus a seasoning blend you like. For this sheet pan dinner, I tried a Cajun spice blend. I liked the extra little kick it gave the dish and it was delicious on the cauliflower.

Sheet Pan Cajun Chicken with Vegetables – a simple dinner solution #FamilyMealsMonth

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The best part about sheet pan dinners – only one pan to clean up! Can’t beat that! Plus, if you have leftovers, pack it for lunch. Looking to mix it up? Try serving over a bed of greens or quinoa.

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cajun chicken and vegetables on a sheet pan

Sheet Pan Cajun Chicken With Vegetables

  • Author: Julie @ RDelicious Kitchen
  • Cook Time: 30 mins
  • Total Time: 30 mins
  • Yield: 4
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Ingredients

Scale
  • 1/4 cup olive oil
  • 3 tablespoons lemon juice
  • 2 tablespoons Cajun spice blend
  • 2 tablespoons garlic, minced
  • 1 lb. boneless skinless chicken breast (4 pieces)
  • 12 oz (1 1/2 cups) green beans, trimmed
  • 3 cups cauliflower (1 large head), cut into florets
  • 1 (12 oz.) jar roasted red peppers, drained and chopped

Instructions

  1. Preheat oven to 450 degrees F.
  2. In a small bowl, whisk together the olive oil, lemon juice, Cajun spice blend, and garlic. Set aside.
  3. Evenly spread the green beans, cauliflower, and roasted red peppers on the baking sheet. Drizzle 2 tablespoons of marinade over the vegetables and toss until combined. Cook in the oven for 15 minutes.
  4. Add chicken to the marinade and let marinate for 15 minutes.
  5. Remove vegetables from the oven and nestle the pieces of chicken between the vegetables onto the pan. Bake for an additional 15-20 minutes until internal temperature of the chicken reaches 165 degrees F and vegetables are tender.
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Chef Julie Harrington, RD - Culinary Nutrition Consultant of chefjulierd.com

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Sheet Pan Cajun Chicken and Vegetables via RDelicious Kitchen @RD_Kitchen
Recipe created for Living Plate Pro meal plans. 

Slow Cooker Thai Meatballs

Appetizers, Dairy Free, Dietary, Instant Pot/Slow Cooker, MAIN DISHES, Make ahead, Recipes
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Looking for a new appetizer idea? Set it and forget it! These Slow Cooker Thai Meatballs are the perfect balance of sweet and spicy that everyone will keep coming back for.
Slow Cooker Thai Meatballs via RDelicious Kitchen @RD_Kitchen
By posting this recipe I am entering a recipe contest sponsored by SPLENDA® Sweeteners and am eligible to win prizes associated with the contest. I was not compensated for my time.
This past weekend, my family did our second annual fantasy football draft. I am feeling pretty good about my picks. There is a trophy on the line and I want bragging rights this year.
Slow Cooker Thai Meatballs via RDelicious Kitchen @RD_Kitchen
With football season about to start, it’s got me thinking of new recipes for Sunday football game gatherings. Let’s be honest, if my team isn’t playing, I’m mainly just there for the food.

#ad These Slow Cooker Thai Meatballs have the perfect balance of spicy and sweet @Splenda

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Slow Cooker Thai Meatballs via RDelicious Kitchen @RD_Kitchen

Why SPLENDA® Naturals Sugar & Stevia Blend?

These Slow Cooker Thai Meatballs have the perfect balance of sweet and spicy, sweetened with SPLENDA® Naturals Sugar & Stevia Blend and adds a kick of spice with Thai chili sauce. SPLENDA® Naturals Sugar & Stevia Blend is made from only 2 non-GMO ingredients: stevia & cane sugar. With 50% Fewer calories than sugar, a 1⁄2 teaspoon of SPLENDA® Naturals Sugar & Stevia Blend gives you the same amount of sweetness as a full teaspoon of traditional sugar. Bonus – it has no bitter aftertaste that you sometimes get with other artificial or alternative sweeteners.
Slow Cooker Thai Meatballs via RDelicious Kitchen @RD_Kitchen
If serving as an appetizer, keep them on warm in the crockpot and serve with small skewers or toothpicks to or serve over quinoa or cauliflower rice to make a main dish.

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thai meatballs made in the slow cooker

Slow Cooker Thai Meatballs

  • Author: Chef Julie Harrington, RD
  • Prep Time: 20
  • Cook Time: 50
  • Total Time: 1 hour 10 minutes
  • Yield: 16-20 1x
  • Category: Appetizer
  • Method: Slow Cooker
  • Cuisine: Thai
Print Recipe

Description

Set it and forget it! These Slow Cooker Thai Meatballs are the perfect balance of sweet and spicy that everyone will keep coming back for.

Ingredients

Scale
  • 3 stalks lemongrass, roughly chopped
  • 2 shallots, roughly chopped
  • 4 cloves garlic, roughly chopped
  • 2-inch knob of ginger, peeled and roughly chopped
  • 3 tablespoons hoisin sauce
  • 2/3 cup Thai chili sauce
  • ¼ cup SPLENDA® Naturals Sugar & Stevia Blend
  • 2/3 cup low sodium soy sauce
  • ½ cup rice vinegar
  • 1 cup water
  • 2 lbs. ground chicken breast
  • 1 cup whole wheat panko bread crumbs
  • 1 egg
  • ½ cup chives, divided
  • ¼ cup cilantro, chopped
  • salt and pepper, to taste
  • ½ cup unsalted peanuts, chopped
  • (optional) fresh lime wedges, to garnish

Instructions

  1. In a food processor, combine lemongrass, shallots, garlic, ginger, and hoisin sauce. Process the mixture until it forms a paste.
  2. In a small sauté pan add half the paste, reserving the remaining half for the meatballs. Cook stirring until fragrant. Remove from the pan and add to a slow cooker.
  3. Stir in the chili sauce, SPLENDA® Naturals Sugar & Stevia Blend, soy sauce, rice vinegar, and water with the paste in the slow cooker. Cover and cook on high for 3 hours, or until reduced by half.
  4. Preheat the oven to 350 degrees F. Line a large baking sheet with parchment paper. In a large bowl combine the remaining paste, ground chicken, panko, egg, ¼ cup of the chives, and cilantro. Season with salt and pepper. Mix meatball mixture until well combined. If the mixture is too wet, add more panko.
  5. Roll meatballs into golf ball size meatballs; line on the baking sheet. Bake for 20 minutes, until beginning to brown.
  6. Add meatballs to the slow cooker for the last 30 minutes of cooking, stirring to coat.
  7. In a small bowl, combine remaining chives and peanuts. Slice limes.
  8. Once the timer is up, sprinkle meatballs with the peanuts and chives. Serve meatballs with lime wedges.

Keywords: slow cooker, appetizer, meatballs, crockpot

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

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Slow Cooker Thai Meatballs via RDelicious Kitchen @RD_Kitchen
Need more inspiration? You can see lots of other lower sugar recipes at the link below. Thank you to #TheRecipeReDux for hosting another great recipe contest!