Skip the packaged trail mix where there are often a laundry list of ingredients and just make it yourself! Try this simple DIY trail mix which is perfect to bring on your next hike or as a grab and go snack!
This month has been quite hectic. Work has been busier than ever, Adrain (the bf) is moving, and now I am a day late for the Recipe ReDux monthly recipe. Ahh.. life!
Adrain is moving to south jersey to start Physical Therapy school, so this week has been packing and moving. I am currently sitting on the new couch (that I assembled), sipping on coffee, and writing this post in his new apartment.
Unfortunately, I am not moving here right now. I’m not going to lie, it sucks. From going to seeing each other every day, to only once a week, is going to be a big adjustment. Fortunately, I’m only in north jersey so it’s only about 2+ hours of a trip, which I will finagle getting here as much as I can.
A few weeks ago, we went hiking at the Delaware Water Gap on the Mount Tammany, Dunnfield Creek trail. Adrain is a hiking guru and did a bunch of big hiking trips in college. Also, the website linked is awesome. It has a detailed description and pictures of exactly what your hike will be like and where to go. The guy who writes this blog and his hiking pal (his pup!) have gone on hiking trails nationwide, so definitely check it out for your next hiking trip.
Trail mix is one of the most common hiking snacks to bring because it is calorically dense and nourishing for a hike without taking up much space in your pack. I learned some hiking terminology from Adrain. Apparently true hikers call trail mix, “gorp”. Fun fact!
I never buy trail mix from the store. 1) because I enjoy making my own flavor combinations. 2) because in a pre-packaged trail mix there are typically overly salted nuts, sweetened fruit, and other weird ingredients.
Let’s compare my trail mix with a store bought trail mix:
My DIY trail mix: 4 ingredients
Pre-packaged trail mix: laundry list of (and artificial) ingredients, more sugar, less protein
Ingredients: PEANUTS, CHOCOLATE CANDY PIECES [MILK CHOCOLATE (SUGAR, COCOA BUTTER, MILK, CHOCOLATE, LACTOSE, SOY LECITHIN–EMULSIFIER, VANILLIN–ARTIFICIAL FLAVOR), SUGAR, ARTIFICIAL COLOR (INCLUDES YELLOW 5 LAKE, YELLOW 6, BLUE 1 LAKE, RED 40 LAKE), GUM ARABIC, CORN SYRUP, CARNAUBA WAX, BEESWAX, CONFECTIONER’S GLAZE], RAISINS, ALMONDS, COTTONSEED OIL.
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Balsamic stuffed chicken is an easy dinner idea that is ready in 45 minutes from start to finish that is bursting with flavor!
Disclosure: By posting this recipe I am entering a recipe contest sponsored by California Dried Plum Board and am eligible to win prizes associated with the contest. I was not compensated for my time.
Did you know May is National Osteoporosis Month? While you may automatically think of calcium, vitamin D, mainly found in dairy products for bone health, dried plums also have an array of health benefits.
Why We Are Using Prunes
Let’s be honest, dried plums, aka “prunes” get a bad reputation, but they are so versatile and great to add into your diet for its health benefits.
Emerging research suggests that dried plums support healthy bones, and may support heart health, digestive health, immunity and healthy aging. One serving (4-5 dried plums) is less than 100 calories. Plus, each serving provides 3 grams of fiber, 293 mg of potassium, 16 mg of magnesium, and more vitamin K than any other fresh or dried fruit.
I like dried plums as a snack, just as is, but they also can really up your game in the kitchen. Dried plums can serve as a substitute for fats or sugars to reduce calories in a baked good recipe. You can toss them on a salad or mix in to your yogurt for an extra nutritional boost.
The way I am using them today, is to add moisture to this chicken dish, while mixing it’s naturally sweet flavor with other savory ingredients.
Ingredients Needed
boneless, skinless chicken breasts – you will need 4 that are 4 ounces each.
salt and pepper – to taste
California Dried Plums – also known as prunes
balsamic vinegar – gives this easy chicken recipe a ton of flavor
walnuts – if desired, you can swap for pecans, almonds, or pistachios.
feta cheese – mozzarella cheese would also taste good!
dijon mustard
panko breadcrumbs
How to Make Stuffed Balsamic Chicken
Spray a baking dish with non-stick cooking spray and preheat the oven to 350 degrees.
Add the dried plums and balsamic vinegar to a small bowl and let them soak for at least 5 minutes.
Place the chicken in between 2 pieces of plastic wrap and flatten using a rolling pin or meat mallet. Season both sides with salt and pepper.
Blend the balsamic mixer in a food process until it’s turns to a paste. If needed, add a couple of drops of water.
Spread the plum mixture over one side of each chicken breast. Sprinkle the feta and crushed walnuts on top.
Roll the chicken pieces and secure with toothpicks so the filling doesn’t fall out.
Brush the chicken roll ups with dijon mustard and coat with the panko breadcrumbs.
Bake for 25-30 minutes. Remove from the oven, take the toothpicks out and slice crosswise before serving.
Tips for Making
Try to pound the chicken so it’s even in thickness.
To make these ahead of time, follow the same instructions. Once they are rolled, cover in an airtight container. When ready, pop them in the oven and bake. We recommend only making these 24 hours in advance.
You can use this same method and stuff the chicken with your other favorite ingredients, such as spinach, cherry tomatoes, and mozzarella (caprese).
To make sure the chicken is fully cooked, use a meat thermometer. The internal temperature should be at least 165 degrees.
Can I Use Chicken Thighs Instead?
Sometimes you can swap breast for thighs, but since we are going to be rolling the chicken up, the breasts work better.
Do You Have to Roll the Chicken?
Some prefer to make “pockets” out of the chicken verus using a meat mallet. While they may be a little easier, pounding the chicken also helps to tenderize it. We also like the ratio of chicken to filling by using this method compared to the pocket.
Serving Suggestions
This meal goes great with just about any side dish, but here are a few of our favorites.
The key is marinating and using a liquid that is somewhat acidic to help tenderize the chicken.
How long does raw stuffed chicken last in the fridge?
We recommending only prepping stuffed chicken 24 hours in advanced. Depending on the filling, it can get soggy. Also, we do not want the chicken to spoil before it’s time to cook.
Liven up your weeknight chicken dinner with dried plums to add a boost of flavor with a boost of nutritional benefits.
Ingredients
Scale
4 (4 ounce) pieces skinless chicken breasts
salt and pepper
3/4 cup California Dried Plums
1/4 cup balsamic vinegar
1/3 cup walnuts, finely chopped
1/4 cup feta cheese
2 tbsp dijon mustard
1/2 cup panko breadcrumbs
Instructions
Preheat oven to 350 degrees F. Coat a baking dish with cooking spray.
In a small bowl add the California Dried Plums and balsamic vinegar and set aside to soak for at least 5 minutes.
Place chicken breasts between 2 sheets of plastic wrap, and flatten out, using a meat mallet, or rolling pin. Season each side with salt and pepper.
In a blender or food processor, blend the dried plums and balsamic vinegar, until it turns into a paste like consistency. (Add a few drops of water, if needed)
Evenly spread the plum mixture over one side of each chicken breasts. Sprinkle walnuts and feta cheese on top.
Roll chicken (in a jelly roll fashion) gently without letting the filling spill out. Secure chicken with wooden toothpicks.
Brush each chicken roll up with dijon mustard and and coat with panko breadcrumbs.
Bake in the oven for 25-30 minutes. Remove from oven and remove wooden toothpicks. Slice chicken breasts crosswise and serve.
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Start of your morning satisfied with a wholesome smoothie. Boost your smoothie with protein by using whole food ingredients.
Now that the weather is getting warmer, I’m craving smoothies in the morning. I love how quick and easy they can be. One quick tip that I have made a habit, is that the night before, I put all my ingredients in the blender. So all I have to do in the morning is give it a whirl and my smoothie is ready to go! Another prep trick is to make little baggies of all your smoothie ingredients and pop them in the freezer. Then in the morning, all you have to do is add your base (yogurt, milk, water). Smoothie in seconds!
I love my smoothies, but the key is finding the right combo of ingredients. Smoothies will fill you up because of their volume, but I like to make sure there is enough protein and fiber to really fill me up. I don’t want to feel hungry an hour after drinking it. I do use protein powders from time to time, but I don’t like to rely on them because 1) real food first 2) it can get expensive.
The protein star of this smoothie is Siggi’s Mixed Berries & Acai yogurt, packing in 14 grams of protein in 1 serving! Additional protein is coming from the powdered peanut butter (5 grams), chia seeds (3 grams), and a little more from the rest of the ingredients. Total this smoothie has 24 grams of protein, plus 12 grams of fiber!
After drinking this delicious recipe (ps tastes like a pb&j), I was full an satisfied! Of course, you can vary the flavor combos and sneak in some veggies, but always make sure to boost it up with some protein and fiber!
Use leftover vegetables to create a beautiful gluten free quiche, using a non-traditional pie crust recipe for a buttery and flaky crust.
It’s that time of the month again.. Recipe ReDux time!
This month, Recipe ReDux-ers were challenged to “cook once, eat twice”.
Two for One
We’re all about cooking once and eating twice. In short, double dinners are better. Show us how you take a favorite recipe already on your blog – and ReDux the leftovers into a new dish. Or, whip up a new healthy recipe and give suggestions on how to make it a second meal. For example, slow cooker pot roast could become shredded beef tacos; or grilled chicken breasts might morph into chicken salad.
I am a huge fan of leftovers and using them to create a new dish. This recipe theme came at the right time, because I had some leftover vegetables in my fridge.
Dinner at my house you will most likely see vegetables on my plate. I always like to make a big batch and use the leftovers as part as my lunch for the next day. In my fridge, I had some leftover steamed broccoli and sautéed peppers & onions from this past week’s dinners.
During the week, I tend to rely on my overnight oats or smoothies on-the-go, but on the weekend I take more time in the morning to prepare more of a brunch-style breakfast.
Of course, you can create this quiche with your favorite vegetable and cheese combination.
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Happy Saint Patrick’s Day! Go green for Saint Patrick’s Day with my favorite green smoothie combination.
Some exiting things have been happening over in my little blog corner of the internet world. The other day I found out that I made the the 2015 Cabot Fit Team with 7 other fabulous bloggers! Whitney Bond of Little Leopard Book, Carrie Burrill of Bakeaholic Mama, Audra Fullerton of The Baker Chick, Julie Harrington of RDelicious Kitchen, Brianne Izzo of Cupcakes & Kale Chips, Kelly Mahoney of Kelly the Culinarian, Anne Mauney of FANNEtastic Food, and Kita Roberts of Pass the Sushi. Read more about each of these bloggers here!
We will be running the TD Bank Beacon to Beacon 10k in Cape Elizabeth, Maine on August 1st. I can’t wait! I better start training soon!
You may be expecting a “shamrock shake” mint kind of smoothie on St. Patrick’s Day, but I’m sticking to my go-to green smoothie to share with you today.
Funny story, last year when I make a “lightened up” shamrock shake, my first attempt I added too much mint extract. Tasted like straight up toothpaste … gross. I’m not a huge mint fan, rather more of a peanut butter kind of girl, so this variation hits the spot! Plus, the secret it making it creamy is the little bit of Cabot Greek yogurt.
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Tired of boring salads? Spruce up your salad with this Blood Orange & Freekeh Salad recipe.
Is anyone else as sick of the snow as much as I am? If you live in the northeast like me, you know what I mean..
Move over Winter, bring on Spring. My warm bowls of soup cravings have past and now my cravings have moved on to fresh colorful salads.
I typically always pack a salad for lunch. It’s a sure way I will meet my fruit/veggie quota for the day. Someone I work with noticed my salad routine and asked if I ever got bored of salad every day. Honestly, no! But it’s because I don’t pack a plain ole salad. The key is to pumping it up with various colors, textures, and flavors!
I always like to make sure I have a balance of protein, carbohydrates, fats, and plenty of fiber for the salad to keep me full through the afternoon.
Get adventurous! Find foods in your grocery store that you may not always pick up week to week. Blood oranges are fantastic and if you like navel oranges, you’ll definitely enjoy these too!
I’ve mentioned time and time again here on RDelicious Kitchen about my love for chocolate. Hi my name is Julie, and I’m a chocoholic. I was overly excited for this months Recipe ReDux theme.
Favorite Chocolate Matches – Does your chocolate need a friend? This month’s posting will be after Valentine’s Day, so you may have a bit of extra chocolate around. What’s your favorite chocolate match? Be it traditional peanut butter or something more exotic like cayenne + chocolate. Show us your favorite healthy chocolate combo recipe.
You can’t go wrong with pairing chocolate with peanut butter. You can find me in the kitchen at night with a spoonful of peanut butter with chocolate chips on top. (Robin & Kylie do the same! Great minds think alike 🙂 )
Each month for for the recipe redux challenge, I make a list of recipe ideas and narrow it down, closer and closer to the due date. Yesterday, I was still figuring out what I was going to make. [#procrastination at it’s finest] I wanted to try and think outside the box, but it always came back to my favorite: chocolate + peanut butter.
I actually made a rendition of this recipe with just chocolate for a valentine’s day event at work, so I know it’s a crowd pleaser. The one thing that shocked people the most is one of the ingredients .. TOFU! It mades the mousse light and airy, plus packs in protein for a dessert recipe!
Not have enough time to make a wholesome breakfast every morning? Enjoy this overnight oats recipe that you can make the night before to help power you through your busy morning.
Oatmeal is one of those “stick-to-your-guns” kind of breakfast that I know will fuel me through the morning. Problem is, I don’t always have the time in the morning. I will savor that extra 10 minutes of sleep knowing I have breakfast ready to go waiting for me. I’ll even sacrifice doing my hair in the morning for extra sleep. Top buns for the win.
Half the time I am so rushed in the morning, I drink my coffee on the way to work and then eat my breakfast as I am returning emails and getting organized for my day. Skip those instant oatmeal packets. They are typically loaded with added sugar and even salt! This recipe is packed with ingredients you can feel good about. Filled with fiber & protein, it will keep you full all morning. Overnight, the oats absorb all the liquid and it becomes a thick cake batter consistency. You could always heat the oats up, but I enjoy them cold. Of course this recipe can be easily adapted with your favorite fix-ins. I always like adding a little extra fruit on top. And if I am feeling a little indulgent, I’ll stir in a little unsweetened cocoa powder for a chocolate peanut butter flavor!
Never have enough time in the morning to make breakfast? Make these overnight oats the night before for a wholesome breakfast you can enjoy in the morning.
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Skip the food coloring and dyes. These mini muffins are naturally pinkish/red with the help of sneaking beets into this muffin recipe.
In the beginning of the week I promised you I had a recipe to share using beets. With Valentine’s Day just around the corner, these mini muffins are perfect to make for your Valentine for breakfast.
Why is it that mini muffins just look so much cuter than regular muffins?
Many of the clients I work with don’t think muffins fit as part of a healthy breakfast. I 100% agree if it’s a giant bakery muffin filled with saturated fat, sugar, and refined flours.
These are perfectly portioned mini muffins with wholesome ingredients you can feel good about eating in the morning.
Whole grains (whole wheat flour & oat flour) .. check!
Vegetables (beets) .. check!
Healthy baking substitutions for fats with Greek yogurt .. check! The beets are key for this recipe because it helps retain moisture and their natural sweetness can help cut back on added sugar.
Plus, adding beets gives this recipe a boost in nutrition with potassium, magnesium, fiber, phosphorus, vitamins A, B, & C.
Skip the food coloring and dyes. This recipe is naturally pinkish with sneaking in beets
Ingredients
Scale
3 beets, cooked and peeled
1 cup oat flour
1/2 cup whole wheat flour
1/2 tsp baking soda
1 tsp baking powder
1/4 cup plain Greek yogurt
2/3 cup coconut sugar
1 tbsp vegetable oil
1 tsp vanilla extract
1 egg white
2/3 cup mini dark chocolate chips
Instructions
Preheat the oven to 350 degrees F. spray mini muffin tins with cooking spray and set aside.
In a food processor (or blender), blend the beets, yogurt, egg white, coconut sugar, vegetable oil, and vanilla until smooth.
In a large bowl, whisk together the oat flour, whole wheat flour, baking soda, and baking powder. Fold wet ingredients into dry ingredients, until just combined. Fold in the mini chocolate chips.
Spoon the muffin batter into the muffin tins, filling each 3/4 full.
Bake for 15-20 minutes, until a toothpick inserted into the center comes out clean.
Notes
To make this recipe easier, use Love Beets, already cooked and peeled!
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Family and friends will love this cheesy version of classic deviled eggs.
Growing up, I really never liked deviled eggs. I think because the traditional way is heavy with mayonnaise and I just absolutely do not like mayo. It is just one of those foods that gives me the heebie jeebies. I don’t mind that I dislike mayo, because as a dietitian, I always encourage others to cut back on condiments like mayo and to use other substitutes like yogurt instead.
Don’t even get me started about cilantro. I think it tastes like soap. We can talk about that another day. Let’s get back to these deviled eggs. I wanted to make them cheesy, but also pop with flavor. That’s why I chose the horseradish variety for this recipe. Of course, you can always substitute with any kind of cheddar you would like. #cheddaisbetta
What’s that delicious crispy garish? Keep scrolling.. you won’t be sorry.
By posting this recipe I am entering a recipe challenge sponsored by Cabot Creamery and am eligible to win prizes associated with the contest. I was not compensated for my time.
Place 6 eggs in a pot and fill with cold water, covering the eggs by an inch. Bring the water to a boil, uncovered. Turn off the heat and cover the pot. As soon as the water comes to a boil, remove the pot from heat and cover. Leave the eggs in the covered pan for 10-12 minutes. Remove from water, Chill, and peel.
Cut each egg in half and scoop out the yolk into a bowl. Add the horseradish cheddar cheese, yogurt, dijon mustard, and chives. Mix well.
Stuff the egg whites with the yolk mixture. Garnish with chives, a sprinkle of paprika, and a cheesy chip.
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Let’s talk about these cheesy crisps. It will change your life. Okay, maybe a little dramatic, but if you are a cheese lover you understand. 😉
Confession: I had to make extra cheesy crisps for the pictures because I may have snacked on the first batch a little too much.
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