Category Archives: Vegetarian

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

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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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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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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Avocado (Waffle) Toast

Breakfast & Brunch, Dairy Free, Dietary, Nut Free, PREP, Quick & Easy, Recipes, Vegetarian

February 22, 2016 by Chef Julie RD

12 Comments

Break out of breakfast boredom and try sprucing up your breakfast with this Avocado (Waffle) Toast that will gear you up for the day ahead.

I love breakfast. I love food. I love breakfast food. I was excited to see this month’s Recipe ReDux‘s theme was to “break out of breakfast boredom”. I’ve been cooking up a lot of breakfast recipes here lately, well because I love breakfast!

Upgrade your avocado toast! Have you ever tried using a whole wheat waffle in place of bread? #thereciperedux #rdchat

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I just don’t understand how people skip breakfast in the morning. Come on people, breakfast food is the best! I just love the versatility of breakfast. You can go either sweet or savory and it’s one of the easiest meals where all food groups can perfectly fit.

For me, breakfast is best when it has the perfect balance, both nutritionally and flavor-wise. I like to practice what I preach and aim for at least 3 food groups per meal, one food group being a fruit or vegetable. This avocado (waffle) toast is packed with lean protein, whole grains, healthy fats, and fiber.

But let’s get real, this kind of breakfast is not always on the regular, especially on the mornings where I am running out the door sipping on my coffee in my travel mug on my commute. Don’t worry, I have plenty of other breakfast options that might work too!
Protein Pancakes (these taste delicious reheated too!)
2 minute (microwave) Oatmeal Muffin (single serving!)
Tropical Wild Blueberry Smoothie (perfect for on the go!)
Frozen Single Serve Pumpkin Steel Cut Oatmeal (make ahead recipe!)
Swiss Chard and Mushroom Quiche (make ahead recipe!)
Protein Smoothie (without using protein powder!)
The Best Overnight Oatmeal (make ahead recipe!)

Spruced Up Avocado (Waffle) Toast

Author: Julie @ RDelicious Kitchen
Yield: 1

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Description

Simplicity is sometimes the most delicious! Fuel up with a breakfast that will keep you full an satisfied all morning.

Ingredients

Scale

1 whole wheat frozen waffle
1 slice tomato
1/4 avocado thinly sliced
1 egg
sprinkle of pepper, sea salt, and red pepper flakes

Instructions

Toast waffle according to package directions.
Top with tomato slice and avocado slices.
In a small pan coated with cooking spray, cook egg sunny side up until desired doneness. Add on top of tomato and avocado slices.
Sprinkle with pepper, sea salt, and red pepper flakes.

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Looking for more breakfast ideas? Check out what other Recipe ReDux members created this month too!

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.

Mocha Latte

Dairy Free, Dietary, Drinks & Smoothies, Gluten Free, MAIN DISHES, Recipes, Vegan, Vegetarian

February 10, 2016 by Chef Julie RD

8 Comments

You don’t have to get out of your pajamas and wait on line at Starbucks to enjoy lattes anymore. Learn how simple it is to make your own latte at home. This Mocha Latte tastes indulgent without breaking the bank.

Mocha Latte in a color mug with biscotti

Disclosure: I was asked to participate in the @CocoaVia #HeartMonth campaign as a member of the Healthy Aperture Blogger Network. I was compensated for my time.

I’m from New Jersey and in NJ people feel very strongly about their coffee. Dunkin vs. Starbucks. When I say people feel very strongly about their coffee, they will openly tell you why they like their choice and how you should too.

Dunkin or Starbucks?

I don’t often get coffee out, as I prefer to make it at home, but when I want to grab a quick cup of coffee I’ll stop at Dunkin. For more of the specialty drinks, like lattes, I prefer Starbucks, so you could say I’m the rare NJ coffee drinker. I don’t pick sides.

Mocha Latte in a colorful mug with a biscotti

I’m the type of morning person where coffee must be present during my morning routine. I don’t want to have to wait until I’m already out the door to get my caffeine fix. Coffee beverages, like lattes, can be part of a healthy diet. An average latte contains one full serving of dairy.

When I found this little milk frother gadget, I realized how easy it was to make lattes at home and get that perfect amount of foam like if a barista was making you a latte right in your own kitchen.

There is just something about sipping on a warm coffee in the morning that makes me happy. Skip the chocolate syrup for a mocha latte and try using a packet of unsweetened dark chocolate CocoaVia® cocoa extract supplement, a daily cocoa extract supplement that delivers the highest concentration of cocoa flavanols, which are scientifically proven to promote a healthy heart by supporting healthy blood flow†.

Skip the coffee shop & make your own heart-healthy Mocha Latte at home with the help of @CocoaVia #heartmonth #ad

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Chocolate is a fabulous treat, but it’s not a reliable way to get sufficient quantities of cocoa flavanols. Traditional cocoa processing, which includes drying, fermenting and roasting of beans, destroys many of the flavanols naturally present in the cocoa bean. CocoaVia® supplement isolates the “good stuff” in chocolate in a convenient, versatile form, without all the calories and fat.

Mocha Latte

Author: Chef Julie Harrington, RD
Yield: 1

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Description

Cozy up to a delicious mocha latte that you can make right at home!

Ingredients

Scale

1 teaspoon instant espresso powder
2 tablespoons hot water
8 ounces low-fat milk
1 packet CocoaVia® unsweetened dark chocolate packet
(optional) 1/4 teaspoon coconut sugar (or sweetener of your choice)

Instructions

Prepare instant espresso by stirring instant espresso powder with hot water in a coffee mug.
In a small pot over low-medium heat, warm the almond milk, just until tony bubbles begin to surface. Remove from heat and use an electric milk frother to create foam.
Slowly pour the warmed milk over the prepared espresso using a large spoon to hold back the milk foam. Spoon as much foam as you desire on top.
Stir in one CocoaVia® unsweetened dark chocolate packet and coconut sugar (if using).
Serve immediately.

Notes

CocoaVia® cannot be baked or heated, as the process will destroy the cocoa flavanols; It can be poured into hot milk or other liquid

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Protein Pancakes

Breakfast & Brunch, Dietary, Gluten Free, Quick & Easy, Recipes, Vegetarian

February 8, 2016 by Chef Julie RD

7 Comments

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Pancakes made with whole grains and packed with protein, will keep you full all morning! These pancakes don’t use protein powder to boost up their protein content. Can you guess what secret ingredients add that satisfying boost?

I’ve been making these protein pancakes for a few years now when I get that pancake craving. I never really liked pancakes growing up. (I was a weird kid) I think it was because I never felt satisfied. I always had them as more of a dessert, rather than breakfast.
Just by adding a few wholesome ingredients to a blender and BAM you got yourself a protein-packed pancake batter. How much easier can it get?

What makes the protein content so high? Cottage cheese and egg whites! One serving of these protein pancakes contain 19 grams of protein. The cottage cheese helps thicken the pancake batter for a fluffy pancake.

Do you know the secret ingredient that packs these Protein Pancakes with protein without using protein powder? #rdchat

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These pancakes have been posted way back when I first started blogging. I spruced up the pictures and tweaked the recipe a bit for improvement in both taste and nutrition.

Protein Pancakes

Author: Julie @ RDelicious Kitchen
Yield: 4

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Ingredients

Scale

1 cup rolled oats
1 cup cottage cheese
1 cup egg whites
1/4 cup ground flaxseed
2 tablespoons cinnamon
2 bananas

Instructions

Combine rolled oats, cottage cheese, egg whites, ground flaxseed, cinnamon and banana in a blender to form a thick pancake batter like consistency. Do not over blend.
Cook on a hot non-stick pan sprayed lightly with cooking spray until golden brown.
Flip over until the other side is golden brown.
(Optional) Top with additional banana slices, walnuts, and maple syrup.

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Recipe analysis via Calorie Count

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Dunkin or Starbucks?

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