Citrus Beet Salad with Champagne Vinaigrette Dressing

Dairy Free, Egg Free, Gluten Free, MAIN DISHES, Recipes, Salads, Vegetarian
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Add a pop of color and fresh flavors with this Citrus Beet Salad with a Champagne Vinaigrette Dressing.
Citrus Beet Salad with Champagne Vinaigrette Dressing via RDelicious Kitchen @rdkitchenOne 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.
Citrus Beet Salad with Champagne Vinaigrette Dressing via RDelicious Kitchen @rdkitchenBeets 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.
Citrus Beet Salad with Champagne Vinaigrette Dressing via RDelicious Kitchen @rdkitchen

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 via RDelicious Kitchen @rdkitchen

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Citrus Beet Salad with Champagne Vinaigrette Dressing on a white platter

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

  1. 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.
  2. In a small bowl, whisk together olive oil, champagne vinegar, honey, orange juice, salt, and pepper.
  3. In a large bowl, combine the beets and arugula. Drizzle half the vinaigrette over the beet arugula mixture and toss to combine.
  4. 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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Tropical Wild Blueberry Smoothie

Dairy Free, Drinks & Smoothies, Egg Free, Gluten Free, MAIN DISHES, Quick & Easy, Recipes, Vegan, Vegetarian
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Add a boost of flavor and nutrition with a Tropical Wild Blueberry Smoothie.
Tropical Wild Blueberry Smoothie via RDelicious Kitchen @rdkitchenBy 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.
Tropical Wild Blueberry Smoothie via RDelicious Kitchen @rdkitchenSadly, 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.
Tropical Wild Blueberry Smoothie via RDelicious Kitchen @rdkitchen

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

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Tropical Wild Blueberry Smoothie via RDelicious Kitchen @rdkitchenI 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.
Tropical Wild Blueberry Smoothie via RDelicious Kitchen @rdkitchenSmoothie 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.

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Tropical Wild Blueberry Smoothie in two short glasses

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

  1. Simply add the banana, wild blueberries, pineapple, coconut flakes, flaxseed, cottage cheese, and coconut milk in to a blender. Blend until smooth.
  2. For a thicker consistency, add ice. For a thinner consistency, add water.
  3. 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.
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Mocha Latte

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

Mocha Latte with biscotti

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†.

Mocha Latte

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.

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Mocha Latte with biscotti

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

  1. Prepare instant espresso by stirring instant espresso powder with hot water in a coffee mug.
  2. 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.
  3. 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.
  4. Stir in one CocoaVia® unsweetened dark chocolate packet and coconut sugar (if using).
  5. 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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Savory “Cheesy” Popcorn

Beans & Grains, Dairy Free, Dietary, Egg Free, Gluten Free, MAIN DISHES, Nut Free, PREP, Quick & Easy, Recipes, Snacks, Vegan, Vegetarian
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Switch up your snack routine with Savory “Cheesy” Popcorn!

Vegan cheesy popcorn in a bowl

Have you recently bought a new ingredient that is sitting in your pantry just because you really don’t know really how to use it? I bought nutritional yeast for one recipe and it’s been sitting in my pantry ever since.

Savory "Cheesy" Popcorn made with nutritional yeast

Did you know… National Popcorn Day is January 19th? I wanted to celebrate with a delicious new popcorn recipe! Popcorn is one of my favorite snacks. Many people don’t realize, but popcorn is a whole grain. The white part that puffs up is the endosperm, the flakey part is the bran, and the part that usually gets stuck in your teeth is the germ.

Popping popcorn at home is very simple. Bonus – there is the flexibility to play around with different toppings.

nutritional yeast

What is nutritional yeast?

Nutritional yeast is made from a single-celled organism, Saccharomyces Cerevisiae, which is grown on molasses and then harvested, washed, and dried with heat to kill or “deactivate” it. Because it’s inactive, it doesn’t grow like baking yeast does so it has no leavening ability. Yeasts are members of the fungi family, like mushrooms. (source)

Savory "Cheesy" Popcorn with a colorful napkin

The golden flakes of nutritional yeast have a nutty aroma and well known cheesy flavor, making it a go-to vegan substitute for Parmesan cheese. (Hence the quotes in the recipe title “cheesy”) If you like this recipe and don’t have or want to use nutritional yeast, simply swap with Parmesan cheese.


Using nutritional yeast is a great alternative for those with lactose intolerance or who are vegan. Plus, nutritional yeast is rich in Thiamin, Riboflavin, Niacin, Vitamin B6, Folate and Vitamin B12.

Flavor combinations

Sprinkle nutritional yeast on popcorn and call it a day, or add a few extra spices to kick it up a notch. I added salt, garlic powder, cayenne pepper, and smoked paprika for an overall savory flavor profile.

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Savory Cheesy Popcorn in bowl

Savory “Cheesy” Popcorn

  • Author: Chef Julie Harrington, RD
  • Cook Time: 5
  • Total Time: 5 minutes
  • Yield: 8
  • Category: snack
  • Method: stove top
  • Cuisine: american
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Ingredients

Scale
  • 1 tablespoon canola oil
  • 1/4 cup popcorn kernels
  • olive oil spray
  • 2 tablespoons nutritional yeast
  • 1/8 teaspoon salt
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon cayenne pepper
  • 1/2 teaspoon smoked paprika

Instructions

  1. Heat oil in a large pot over medium heat. Add a few pieces of popcorn – if the corn slowly spins in the oil then the oil is hot enough.
  2. Add remaining popcorn and cover with a lid. Once the popcorn starts popping, shake the pot gently to have the oil evenly coat the kernels.
  3. Remove from heat when the popping stops (when you can count to 3 between pops) and transfer to a large bowl.
  4. Combine the nutritional yeast, salt, garlic powder, cayenne pepper and smoked paprika in a small bowl and mix to combine.
  5. Get a large serving bowl and place half of the popcorn in it. Spray generously with olive oil then sprinkle over half of the spice mix. Add the remaining popcorn and repeat once more. Toss to coat and serve.

Keywords: popcorn, nutritional yeast, vegan, snack

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other recipes you may enjoy

Cheesy Veggie Chip Popcorn

Pumpkin Pie Bites

Edamame Avocado Hummus


Vegetable Lentil Soup

Beans & Grains, Dairy Free, Dietary, Egg Free, Freezer Friendly, Gluten Free, MAIN DISHES, Make ahead, Nut Free, PREP, Recipes, Soups & Stews, Vegan, Vegetarian, Vegetarian
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Warm-up this winter with a warm bowl of Vegetable Lentil Soup. This vegan-friendly soup will be sure to help meet your daily recommendations of veggies for the day!

Vegetable Lentil Soup in a white decorative bowl

Dare I say it’s actually starting to feel like winter here in New Jersey. Usually, in December I’m beginning to make my favorite soups, but this year was just so warm. I’m hoping I’m not jinxing myself and all of a sudden we are going to get a blizzard. If so, I do have this big batch of vegetable lentil soup to warm up with!

vegetable lentil soup in a decorative white bowl

One of my favorite things at work is teaching cooking classes. A few months ago I taught a class called “Soups and Stocks”. My goal for the class was to show how making soup at home can be simple, nutritious, and delicious. The biggest complaints I heard from customers is when they tried making it at home, their soups “tasted bland, watered down, and boring”. The key to a flavorful soup is the base: stock. Due to the process, Progresso’s chefs use to simmer the real bones, Progresso Cooking Stocks have rich, meaty flavor and are full of body, making them ideal for adding deep, complex flavor to many dishes including soups, stews, sauces, and gravies.

lentil soup in a decorative white bowl

What’s the difference between stock and broth?

The foundation of any great soup of stew is a flavorful broth or stock. Often the terms stock and broth are used interchangeably, but there are three important differences: ingredients, cook time, and seasoning.

Stock is made by simmering a combination of bones, mirepoix (carrots, celery, and onion), and aromatics in water for two to six hours. Gelatin from the bones is an essential part of the stock that is created when the connective tissue in meat breaks down, giving stock its body; the gelatin is what causes a stock to gel when chilled.

Broth is typically made by simmering meat, mirepoix, and aromatics for a shorter amount of time, typically between 1 and 2 hours. It is also often more heavily seasoned than stock.

Bone broth is a hybrid of broth and stock. It is cooked for a long period of time and the goal is not only to extract the gelatin from the bones (like in a stock), but also to release the nutritious compounds and minerals (namely collagen, but also glucosamine, amino acids, electrolytes, calcium, and more). 

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Vegetable Lentil Soup on a white wooden board

Vegetable Lentil Soup

  • Author: Chef Julie Harrington, RD
  • Prep Time: 20
  • Cook Time: 40
  • Total Time: 1 hour
  • Yield: 8
  • Category: Soup
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Description

Warm up this winter with a warm bowl of Vegetable Lentil Soup. This vegan soup will be sure to help meet your daily recommendations of veggies for the day!

Ingredients

Scale
  • 2 tablespoons olive oil
  • 1 small onion, diced
  • 2 large carrots, peeled and chopped
  • 5 cloves garlic, minced
  • 2 teaspoons cumin
  • 1/2 teaspoon dried thyme
  • 2 (15 oz) cans fire roasted diced tomatoes
  • 1 (15 oz) can chickpeas, drained and rinsed
  • 1 cup green lentils
  • 1 (1 quart) box Progresso vegetable cooking stock
  • 3 cups water
  • 1 teaspoon salt
  • 1 teaspoon pepper
  • 1/2 teaspoon red pepper flakes
  • 2 cups kale, ribs removed and chopped

Instructions

  1. Heat olive oil in a large stock pot over medium heat. Add the onions and carrots, cook stirring often, until onion becomes tender and translucent.
  2. Add the garlic, cumin, and thyme. Cook until fragrant. Add fire roasted tomatoes and chickpeas.
  3. Add the lentils, then pour in Progresso vegetable cooking stock and water. Season with salt, pepper and red pepper flakes. Bring soup to a boil, then turn down to a gentle simmer. Cook for 30 minutes, until the lentils are tender.
  4. Transfer 3 cups of soup into a blender or food processor (make sure to get an even mixture of veggies and broth). Puree mixture until smooth. Add pureed soup back into the pot and add kale. Cook until wilted.

Keywords: lentil, vegan, vegetarian, soup, plant-based

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Disclosure: By posting this recipe I am entering a recipe contest sponsored by Progresso and am eligible to win prizes associated with the contest. I was not compensated for my time.

Other recipes you may enjoy

Butternut Squash Apple Cheddar Soup

Beef and Barley Soup

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Lemon Parsley Chickpeas

30 minutes or less, Beans & Grains, Dairy Free, Dietary, Egg Free, Gluten Free, MAIN DISHES, Nut Free, One pot/dish, PREP, Quick & Easy, Recipes, Side Dishes, Vegan, Vegetarian, Vegetarian
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Adding more plant-based proteins into a healthy diet, like chickpeas, can reduce the risk of heart disease. Chickpeas are a versatile legume in the kitchen and with a few simple ingredients, you’ll get hooked on these Lemon Parsley Chickpeas!
Lemon Parsley Chickpeas via RDelicious Kitchen @rdkitchenI’m on a total chickpea kick lately. These lemon parsley chickpeas, hummus, and Banza pasta.. I can’t get enough.
Did you know.. Chickpeas, also called Garbanzo Beans, are the most widely consumed legume in the world?Lemon Parsley Chickpeas via RDelicious Kitchen @rdkitchenChickpeas are a great balance of carbohydrates, protein, and fiber. With the new USDA guidelines, along with many other beneficial improvements now encourages healthy eating patterns to include:

A variety of protein foods, including seafood, lean meats and poultry, eggs, legumes such as beans and peas, soy products, and nuts and seeds.

The typical American diet is so “meat-based” when it comes to the protein food group. Adding variety of plant-based protein is beneficial for many reasons including it’s high fiber content, providing adequate protein for growth and repair, and low in saturated fat which can reduce the risk of heart disease.
Chickpeas are a great plant-based protein to start incorporating into a healthy diet!
Lemon Parsley Chickpeas via RDelicious Kitchen @rdkitchen

Enjoy these Lemon Parsley Chickpeas as a side dish, top of salad, or simply as a snack #plantbased #vegan

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Lemon Parsley Chickpeas via RDelicious Kitchen @rdkitchen

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lemon parsley chickpeas in a white bowl

Lemon Parsley Chickpeas

  • Author: Julie @ RDelicious Kitchen
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Ingredients

Scale
  • 2 (15 oz.) cans chickpeas, drained and rinsed
  • 1 tbsp olive oil
  • 2 tbsp garlic, minced
  • 2 tbsp lemon juice
  • 2 tbsp fresh parsley, chopped

Instructions

  1. Add olive oil to a large saute pan over medium heat.
  2. Add garlic, saute for 1 minute, until it begins to become fragrant. Add chickpeas and toss with garlic and olive oil until evenly coated.
  3. Stir in lemon juice and simmer until reduced by half, tossing chickpeas occasionally.
  4. Remove from heat and stir in chopped parsley.
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Pumpkin French Toast Roll Ups

Breakfast & Brunch, Dietary, Fall, Holiday, MAIN DISHES, Make ahead, PREP, Recipes, Seasonal, Vegetarian
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Simple ingredient swaps and cooking techniques can make an indulgent recipe transform into a healthy recipe, while still keeping their indulgent flavors. Start with these Pumpkin French Toast Roll Ups.
Pumpkin French Toast Roll Ups via RDelicious Kitchen @rdkitchenI hope you aren’t sick of pumpkin yet! I still have quite the stash in my pantry that I’ve been using up.
The other day I was paroozing Pinterest and so many indulgent breakfasts were popping up on my feed. I’m all for a splurge kind of breakfast here or there, but they can be easily lighted up with a few twists and tricks.
Pumpkin French Toast Roll Ups via RDelicious Kitchen @rdkitchenLately, at work that is exactly what I’ve been doing. Clients have been submitting their favorite holiday recipes and I’ve been making healthy suggestions of how to lighten them up.
One recipe I was recently asked to lighten up was a full on dessert for breakfast. It was a stuffed french toast with challah bread stuffed with mascarpone cheese, vanilla frosting, pumpkin, and caramel, then coated with crushed frosted flakes. Holy sugar rush to start the day.
Pumpkin French Toast Roll Ups via RDelicious Kitchen @rdkitchenI typically just make little notes to the clients of where they could possibly make substitutions, try a different cooking method, add other ingredients, etc. but that recipe makeover inspired me to create this one.

Simple swaps can turn an indulgent recipe into a healthy recipe, just like these Pumpkin French Toast Roll Ups

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Swapping out challah for whole grains, stuffing with a lower fat, higher fiber and higher protein option for the filling, and keeping a crunch factor of walnuts on top.
I have another batch of this recipe waiting in the freezer to be baked Christmas morning!

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pumpkin french toast roll up on a plate drizzled with syrup

Pumpkin French Toast Roll Ups

  • Author: Julie @ RDelicious Kitchen
  • Yield: 6
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Ingredients

Scale
  • 1 loaf (about 12 slices) whole wheat bread
  • 1/2 cup whipped cottage cheese (see note)
  • 1/3 cup pure pumpkin puree
  • 1 1/2 tbsp cinnamon, divided
  • 1 tsp nutmeg
  • 3 eggs
  • (optional toppings) chopped walnuts, syrup

Instructions

  1. Preheat the oven to 350 degrees F. Spray an 8×8 baking pan with cooking spray and set aside until ready to use.
  2. In a small bowl, combine the cottage cheese, pumpkin, 1 tbsp cinnamon, and nutmeg, set aside.
  3. In a small bowl, whisk the eggs together, set aside.
  4. Remove the crust from the slices of bread. Working one at a time, use a rolling pin to flatten bread to about 1/4-inch thickness. Spread a thin layer of the cottage cheese and pumpkin mixture on the piece of the bread, leaving a little room at the edges. Carefully, roll up the bread (not too tight, or the filling will come out.). Repeat with the remaining slices of bread.
  5. Dip french toast roll ups into the egg mixture and line at the bottom of the baking pan. Sprinkle with remaining 1/2 tbsp of cinnamon.
  6. Bake in the oven for 12-14 minutes, until french toast roll ups are golden brown.
  7. Top with maple syrup and chopped walnuts, if using.

Notes

*Don’t have whipped cottage cheese? Simple put small/large curd cottage cheese in a food processor or blender.
*A simple swap for whipped cottage cheese could be ricotta cheese.

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2 Minute (microwave) Oatmeal Muffin + Video!

30 minutes or less, Baked Goods, Breakfast & Brunch, MAIN DISHES, PREP, Quick & Easy, Recipes
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Make your morning breakfast a little more fun, by turning a cup of oatmeal into an oatmeal muffin with just adding a few more healthy ingredients and the ease of popping it in the microwave to cook.
2 Minute (microwave) Oatmeal Muffin via RDelicious Kitchen @rdkitchenThere are so many single-serving microwave recipes out there, but many are more on the indulgent side – I’m talking to you, brownie in a mug.
I first learned about this recipe idea from Love Grown Foods, themselves, but I decided to spruce it up a little bit by adding some other healthy ingredients. I thought it would be fun to share a “how-to” video version!
I’ve been wanting to start creating videos for awhile now on the blog, so bare with me as I am still in the learning phases of this venture.

I love this recipe because it serves one. I love muffins, but sometimes I don’t want to make a whole batch especially if I am the only one eating them. Plus it’s a fun healthy twist from a regular oatmeal kind of breakfast.

WATCH how to make an oatmeal muffin in the microwave http://bit.ly/1NAcxE0 #rdchat @LoveGrownFoods @CrazyRichardsPB

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microwave oatmeal muffin

2 Minute (microwave) Oatmeal Muffin

  • Author: Julie @ RDelicious Kitchen
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Ingredients

Scale
  • 1 single serve Love Grown Oats container
  • 1/2 banana, mashed
  • 1 tbsp peanut butter powder (I used Crazy Richard’s)
  • 2 tbsp egg whites
  • 1 tbsp low fat milk
  • 1/4 cup blueberries
  • 1 tsp ground flaxseed
  • 1 tsp chia seeds
  • (optional) Toppings: melted peanut butter, blueberries, walnuts, etc.

Instructions

  1. Gently mix in the banana, peanut butter powder, egg whites, low fat milk, blueberries, flaxseed, and chia seeds into the oatmeal container.
  2. Microwave for 2 minutes. (If still a little wet, microwave in 15 second intervals until cooked through.
  3. Invert oatmeal cup on to a plate. Add any additional toppings, if desired. Enjoy!

Notes

recipe adapted from Love Grown Foods.

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Almond Crusted Cauliflower Bites

Appetizers, Dairy Free, Dietary, MAIN DISHES, PREP, Quick & Easy, Recipes, Side Dishes, Vegetarian
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Upgrade your game day eats with a healthy new twist. Cauliflower just got an upgrade in “snack-ability” with these Almond Crusted Cauliflower Bites.Almond Crusted Cauliflower Bites via RDelicious Kitchen @rdkitchen“This post is sponsored by Blue Diamond Almonds. Ditch the chips and grab some Game Changing Flavors this football season! Enter for a chance to win the Ultimate Football Party Prize Pack, get great savings and ideas for delicious snack hacks at GameChangingFlavors.com.”
Almond Crusted Cauliflower Bites via RDelicious Kitchen @rdkitchenWe all know fresh cut veggies aren’t the top of everyones list when watching their favorite teams on game day. By sprucing up vegetables with a new healthy twist, game viewers are going to want to keep grabbing for more!
Almond Crusted Cauliflower Bites via RDelicious Kitchen @rdkitchen

Upgrade your game day eats with Almond Crusted Cauliflower Bites #GameChangingFlavors @bluediamond #ad

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Almond Crusted Cauliflower Bites via RDelicious Kitchen @rdkitchenBy just adding a little pizzaz, cauliflower just got an upgrade in “snack-ability”. The smokehouse flavor almonds have such great flavor that you don’t need many other ingredients. The crunchy exterior of the almonds and panko give it that “fried” texture, but they are baked making them much healthier.
Almond Crusted Cauliflower Bites via RDelicious Kitchen @rdkitchenDig in next time you are watching the game! What football team are you rooting for?

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almond crusted cauliflower

Almond Crusted Cauliflower Bites

  • Author: Julie @ RDelicious Kitchen
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Ingredients

Scale
  • 3 cups cauliflower florets
  • 2 eggs, whisked
  • 1/2 cup Blue Diamond Smokehouse Almonds, finely chopped
  • 1/4 cup whole wheat panko

Instructions

  1. Preheat the oven to 400 degrees F.
  2. Whisk together the eggs in a small bowl to create an egg wash. In a separate bowl, combine the Blue Diamond Smokehouse Almonds with the whole wheat panko breadcrumbs.
  3. Dip each cauliflower floret in the egg wash, then coat with the almond mixture. Place on a baking sheet and bake in the oven for 15-20 minutes, until cauliflower florets are fork tender and almond coating is golden brown.
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Warm Kale Salad with Delicata Squash and Pomegranate

Dairy Free, Dietary, Egg Free, Fall, Gluten Free, MAIN DISHES, Recipes, Salads, Seasonal, Vegan, Vegetarian, Vegetarian, Winter
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When you’re looking for a switch from the fall favorite butternut squash, try a new variety like a delicata squash. Start with this Warm Kale Salad with Delicata Squash and Pomegranate that just screams fall!

Warm Kale Salad with Delicata Squash and Pomegranate via RDelicious Kitchen @rdkitchen
Butternut squash and spaghetti squash are very popular this time of year but can be intimidating. Sometimes they are a little hard to cut and peel. There are some really great how-to videos to help, but if you are looking for a squash that is a little easier to work with, try delicata squash!
Delicata squash has a thinner skin, plus the flesh in a little softer, making it much easier to cut through. No need to even peel the skin, it will crisp up when roasted.
Warm Kale Salad with Delicata Squash and Pomegranate via RDelicious Kitchen @rdkitchen
All squashes provide vitamin A and vitamin C, some of the B vitamins and are a good source of fiber. One cup of cooked squash contains about 100 calories. Deep-colored squashes offer the most beta-carotene.
Some squashes can be so large in size. When you are only cooking for 1 or 2 it can be a tad overwhelming and you can be eating squash for breakfast, lunch, and dinner just to not be wasteful. Delicata squash is smaller in size, which can be helpful.
Warm Kale Salad with Delicata Squash and Pomegranate via RDelicious Kitchen @rdkitchen

Bored of butternut squash? Try delicata squash and start with a Warm Kale Salad with Delicata Squash and Pomegranate – It screams fall flavor!

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I’m all about the less mess in the kitchen. Fewer pots and pans I have to wash, I am a happier girl. I was going to saute the kale in a pan to warm and wilt, but no need! Just add the kale right on top of the squash roasted during the last few minutes of cooking. This recipe is served warm, but it was just as delicious the next day as leftovers for lunch.

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Warm Kale Salad with Delicata Squash and Pomegranate on a white plate

Warm Kale Salad with Delicata Squash and Pomegranate

  • Author: Chef Julie Harrington, RD
  • Prep Time: 10
  • Cook Time: 25
  • Total Time: 35 minutes
  • Yield: 4-6 1x
  • Category: Salad
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Description

When you’re looking for a switch from the fall favorite butternut squash, try a new variety like a delicata squash. Start with this Warm Kale Salad with Delicata Squash and Pomegranate that just screams fall!

Ingredients

Scale
  • 1 large bunch (about 6 cups) kale
  • 2 tbsp olive oil, divided
  • 1 tbsp pomegranate juice
  • 1 tbsp balsamic vinegar
  • 1 tsp dijon mustard
  • 1/2 shallot, minced
  • salt and pepper
  • 1 small delicata squash
  • 1/4 cup pomegranate seeds
  • 1/4 cup pecans, toasted

Instructions

  1. Pre-heat oven to 400 degrees F.
  2. Remove kale from stems, rinse, and pat dry.
  3. In a large bowl, whisk together 1 tbsp olive oil, pomegranate juice, balsamic vinegar, & dijon mustard. Stir in minced shallot. Season with salt and pepper. Add kale to the bowl, and massage kale leaves. Set aside.
  4. Cut the delicata squash lengthwise, scoop out seeds, then slice in 1/4 inch slices horizontally. Place on a baking sheet in an even layer. Drizzle with the remaining 1 tbsp of olive oil. Bake in the oven for 20 minutes, turning halfway through until browned and fork tender.
  5. The last 3 minutes, place kale directly on top of the squash and drizzle any remaining dressing. Cook to just let the kale wilt, and warm through.
  6. Toss kale and squash in a large bowl. Top with pomegranate seeds and pecans.
  7. Serve warm.

Keywords: delicata squash, kale, fall, salad

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