Category Archives: Recipes

Black Forest Smoothie Bowl

30 minutes or less, Breakfast & Brunch, Dietary, Drinks & Smoothies, Egg Free, Gluten Free, MAIN DISHES, Quick & Easy, Recipes, Vegetarian

September 13, 2016 by Chef Julie RD

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Imagine the sweet indulgent taste of black forest cake, but a healthier version for breakfast. This Black Forest Smoothie Bowl will feel like an indulgent treat, but healthy for delicious and filling breakfast.
Disclosure: I was not compensated for this post, however I did receive free samples of Kura. All opinions are my own and not influenced in any way.
I will be the first to admit, sometimes these pretty looking bowls end up in a tumbler cup as I am rushing out the door. It’s so important to take the time to sit down and enjoy a breakfast. I personally am trying to be more mindful of that myself.
I know I’ve talked about this before, but enjoying a smoothie bowl vs. a smoothie drink (even with the same exact ingredients) can help practice mindful eating.

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.

I never used to be a fan of protein powders, because majority of them have a lot of weird sounding ingredients and additives in them and even have a weird after taste, but now there are more options out there from real food ingredients. I always promote real food first, but sometimes protein powders can be a great supplement to the meal. Key word = supplement. Protein powders alone shouldn’t replace a full meal. Take this smoothie bowl for example, it contains three food groups with a balanced mixture of carbs, fats, and proteins, coming from it’s wholesome ingredients – fruit, almond milk, yogurt, almond butter, and chia seeds. The protein powder is supplementing the meal to add that extra little boost of protein.
I was intrigued about Kura with it’s grass-fed dairy protein and probiotic blend. Again, the protein powder is meant to supplement the meal with adding an additional 14g of New Zealand grass-fed dairy protein, which is proven to have higher levels of omega-3s than grain-fed dairy protein. (source)
Have fun with the toppings and add your favorite healthy options!

Black Forest Smoothie Bowl

Author: Julie @ RDelicious Kitchen
Prep Time: 5 mins
Total Time: 5 mins
Yield: 1

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Ingredients

Scale

1/2 cup frozen cherries
1/2 banana
1/2 cup unsweetened almond milk
1/4 cup Siggi’s black cherry yogurt (or plain/vanilla yogurt)
1 tablespoon chia seeds
1 tablespoon cocoa powder
1 scoop chocolate protein powder (I used Kura)
1 tablespoon almond butter
1 cup ice
(optional toppings) cherries, banana slices, chia seeds, cocoa nibs, almonds, etc.

Instructions

Simply place all ingredients into a blender. Blend until smooth and creamy.
Pour in a bowl and top with desired toppings.

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Baba Ganoush (Roasted Eggplant Dip)

Appetizers, Dairy Free, Dietary, Dips, Sauces & Spreads, Egg Free, Gluten Free, Make ahead, Nut Free, PREP, Recipes, Vegan, Vegetarian

September 6, 2016 by Chef Julie RD

9 Comments

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Looking for a new dip for your veggies? Try baba ganoush – a signature Middle Eastern roasted eggplant puree enriched with tahini and seasoned with lemon juice and lots of garlic.

My favorite part of this dip is the smokiness that the dish brings when roasting the eggplant. I additionally roasted the garlic for this dip too. Have you ever roasted garlic before? It adds that same smokiness but also a subtle sweet flavor. Simply add cloves of garlic (you can even do the whole head of garlic at once!) in a little tin foil pouch, drizzle with some olive oil and sprinkle a little salt and pepper. Seal up the foil and roast along with the eggplant. This will also help incorporate the garlic flavor throughout the dip because it is much easier to blend since it is softer when you puree the dip.

I picked up a bunch of eggplant at my last farmer’s market visit. It’s been sitting in my refrigerator because I just couldn’t decide what to make. I had so many recipe ideas running through my head. #foodbloggerproblems
My extended family decided this year to do a big fantasy football draft. It was pretty entertaining. One thing about our family is that we are all very loud. So all of in the room trying to have an organized fantasy draft = chaos. Everyone was just talking over each other, but once we figured everything out, everyone picked their teams. Wish me luck this season!

Baba ganoush is very similar to hummus, but instead of chickpeas being the base, roasted eggplant is. Don’t skimp on the tahini (ground sesame seeds). It really adds that extra boost of flavor, plus heart healthy unsaturated fats.

You can use baba ganoush like in any application where you would use hummus. Spread it on a sandwich instead of mayo. Swirl it in to mashed potatoes or mashed cauliflower to kick it up with some flavor. Or just simply dunk with your favorite veggies or pita chips.

Baba ga-what? It’s Baba Ganoush – a delicious roasted eggplant dip!

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Baba Ganoush (Roasted Eggplant Dip)

Author: Julie @ RDelicious Kitchen
Prep Time: 15 mins
Cook Time: 35 mins
Total Time: 50 mins

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Ingredients

Scale

2 tablespoons olive oil, divided
1 large eggplant
4 cloves garlic
2 tablespoons tahini
1 lemon, juiced
1 tablespoon parsley
salt and pepper, to taste

Instructions

Preheat the oven to (high) broil.
Slice eggplant into 1/4 inch rounds and place on a large baking sheet. Drizzle with 1 tablespoon olive oil and sprinkle with salt and pepper.
On a small piece of tin foil, add the garlic cloves, drizzle over 1/2 tablespoon of olive oil and sprinkle with salt and pepper. Loosely wrap the foil around the garlic. Place the wrapped garlic on the baking sheet with the eggplant.
Broil for 5 minutes, turn eggplant and broil for an additional 5 minutes. Turn broiler off, but do not remove eggplant from the oven. Heat oven to 350 degrees and roast for an additional 25 minutes.
Remove from pan, wrap the rounds in foil to lock in moisture; let sit for about 5 minutes.
Peel away most of the skin of the eggplant and add flesh to a food processor. It should be soft and tender and the skin should come off easy. Add the roasted garlic tahini, lemon juice, remaining 1 tablespoon olive oil, and parsley. Process until smooth and creamy. Season with salt and pepper.
Garnish with additional parsley. Serve with pita chips and veggies.

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Double Layer Chocolate Peanut Butter Fudge

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

August 22, 2016 by Chef Julie RD

8 Comments

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

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

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

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

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Double Layer Chocolate Peanut Butter Fudge

Author: Julie @ RDelicious Kitchen

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Ingredients

Scale

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

Instructions

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

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Dark Chocolate Covered Kiwi Pops

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

August 10, 2016 by Chef Julie RD

10 Comments

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

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

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

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

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

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

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

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

Chocolate Covered Kiwi Pops

Author: Julie @ RDelicious Kitchen
Yield: 4

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Ingredients

Scale

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

Instructions

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

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-> Pinterest
Need even more SunGold kiwifruit inspiration? Scroll down to check out what other Recipe ReDuxer’s created.

Gluten Free Zucchini Banana Bread

Baked Goods, Breakfast & Brunch, Dietary, Gluten Free, MAIN DISHES, Make ahead, PREP, Recipes

July 27, 2016 by Chef Julie RD

7 Comments

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Gluten Free Zucchini Banana Bread! This low-sugar bread option is perfect for breakfast or dessert.
One of my friends has been bringing me all kinds of goodies from her garden. I am in garden envy because my green thumb is not doing that well this year. I do have some peppers that are almost ready to be harvested and mint is completely taking over, but I think my zucchini plant is dead – womp!
I don’t always bake gluten free goodies, but I had an opened bag of Bob’s Red Mill gluten free 1-to-1 baking flour. Gluten free baking can be tricky but this 1-to-1 mix makes it extremely easy.

Gluten Free Zucchini Banana Bread – low sugar, low fat – perfect for #breakfast or dessert #glutenfree

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I love zucchini bread and banana bread, so why not mix them together? This is a low-fat, low-sugar quick bread that can be part of a balanced breakfast or enjoyed as dessert. Breakfast suggestion: crumble zucchini banana bread on yogurt with fresh fruit.

Gluten Free Zucchini Banana Bread

Author: Julie @ RDelicious Kitchen
Yield: 12 1x

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Ingredients

Scale

1 3/4 cups gluten free flour (I used Bob’s Red Mill 1-to-1 baking flour)
1 1/4 teaspoon baking powder
1/2 teaspoon baking soda
1 1/2 teaspoons ground cinnamon
2 medium ripe bananas, mashed
1 tablespoon canola oil
1/4 cup pure maple syrup
1 teaspoon vanilla extract
2 egg whites
1 cup shredded zucchini (about 1 medium zucchini)
1/4 cup unsweetened applesauce
1/3 cup nonfat plain greek yogurt

Instructions

Preheat oven to 375 degrees F. Generously spray inside loaf pan with cooking spray.
Squeeze shredded zucchini of excess water with a paper towel.
In medium bowl combine flour, baking powder, baking soda, and cinnamon. Toss with zucchini until zucchini shreds are evenly coated with the flour mixture.
In another bowl of an electric mixer, add mashed banana, oil, maple syrup, vanilla and eggs; mix until smooth. Add applesauce and yogurt and beat again until well combined. Gently mix in dry ingredients until just combined.
Add to loaf pan. Bake for 45-55 minutes or until toothpick inserted into the middle comes out clean.

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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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Guacamole Shrimp Wonton Cups

Appetizers, Dairy Free, Dietary, MAIN DISHES, Nut Free, Recipes, Seafood

May 22, 2016 by Chef Julie RD

5 Comments

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Guacamole Shrimp Wonton Cups are a crowd-pleasing appetizer to share at your next gathering. Layered with guacamole, mango salsa, and shrimp, these flavors are the perfect little bite for entertaining!

We eat with our eyes first. This appetizer definitely catches your eye and the secret is – they are so easy to make!

Some recipes are more of an assemble kind of recipe vs. cooking everything from scratch and guess what.. that’s okay! It makes prep time much shorter saving you time in the kitchen. For this recipe, I used prepared guacamole and mango salsa. Feel free to create your version from scratch.

hand holding shrimp wonton cup appetizer

How to make wonton cups

Tip: Wonton wrappers are often found in the produce section of the grocery store.

Preheat oven to 350 F. Lightly coat a 24-cup mini muffin tin with nonstick spray.
Press wonton wrappers into each of the muffin tins, to create a cup shape.
Place into oven and bake for 10-12 minutes, or until golden brown.

Bonus: For extra flavor, brush the wontons with olive oil and sprinkle additional seasonings to the wonton wrappers before baking.

Skip this step: Don’t feel like making the wonton cups? Stack the layers of guacamole, mango salsa, and shrimp in a “scoop” chip.

Guacamole Shrimp Wonton Cups on a dark board

Nutrition Benefits of Ingredients

How do these Guacamole Shrimp Wonton Cups stack up nutritionally?

Homemade wonton cups: less sodium that pre-made chips
Guacamole: the base of guacamole is avocado – one-third of a medium avocado (50 g) has 80 calories and contributes nearly 20 vitamins and minerals, making it a great nutrient-dense food choice
Mango-salsa: mangos are an excellent source of vitamin C, 50% DV, which plays an important role in immune function and skin health
Shrimp: provides a high amount of protein and healthy fats, in addition to a variety of vitamins and minerals

Guacamole Shrimp Wonton Cups

Author: Chef Julie Harrington, RD
Prep Time: 15
Cook Time: 10
Total Time: 25 minutes
Yield: 24 1x

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Ingredients

Scale

24 wonton wrappers
24 medium shrimp, peeled and deveined
1 tablespoon olive oil
1 teaspoon garlic powder
1/4 teaspoon paprika
1/4 teaspoon onion powder
1/4 teaspoon cayenne pepper
1/4 teaspoon oregano
1/4 teaspoon pepper
1 cup guacamole
1 cup mango salsa

Instructions

Preheat oven to 350 F. Lightly coat a 24-cup mini muffin tin with nonstick spray.
Press wonton wrappers into each of the muffin tins, to create a cup shape.
Place into oven and bake for 10-12 minutes, or until golden brown.
In a medium bowl, combine shrimp, olive oil, garlic powder, paprika, onion powder, cayenne pepper, oregano, and black pepper.
Coat a large pan with cooking spray and place over medium-high heat. Add shrimp, cook, flipping once, until pink and opaque, about 2 minutes on each side. (or place on skewers and grill)
Fill each wonton with 1 tablespoon guacamole, 1 tablespoon mango salsa, then 1 shrimp.
Serve immediately.

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Chipotle Lime Shrimp Tacos with Creamy Avocado Broccoli Slaw

Edamame Avocado Hummus

Smoked Salmon Avocado Flatbread

Chocolate Chia Espresso Chip Cookies

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

May 6, 2016 by Chef Julie RD

9 Comments

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

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

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

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

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

(source)

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

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

Chocolate Chia Espresso Chip Cookies

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

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Ingredients

Scale

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

Instructions

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

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Pasta with Swiss Chard Walnut Pesto and Roasted Tomatoes

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

April 12, 2016 by Chef Julie RD

6 Comments

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

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

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

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

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

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

Pasta with Swiss Chard Walnut Pesto and Roasted Tomatoes

Author: Julie @ RDelicious Kitchen
Yield: 6

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Ingredients

Scale

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

Instructions

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

Notes

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

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