Category Archives: Recipes

Peanut Butter Oat Bars

30 minutes or less, Baked Goods, Breakfast & Brunch, Freezer Friendly, Gluten Free, Make ahead, One pot/dish, Recipes, Snacks

April 1, 2019 by Chef Julie RD

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These Peanut Butter Oat Bars are soft, chewy, and subtly sweet to add to a balanced breakfast or enjoyed as a snack.

Dear future children, please do not have a peanut allergy. Your future peanut butter addict’s mom will be very sad. Peanut butter is a staple food in my diet. I can confidently say I enjoy peanut butter pretty much every day.

Did you know?

It takes about 540 peanuts to make a 12-ounce jar of peanut butter. (source)

Health benefits of peanut butter

Replacing saturated fat with similar amounts of unsaturated fats may reduce the risk of heart disease. One serving of dry-roasted peanuts (30 grams) contains 12 grams of unsaturated fat, only two grams of saturated fat, and no trans fat.

Peanuts are an excellent source of (20% of the Daily Value):

Niacin: Niacin is an important B vitamin that helps to convert food to energy, aids with the digestive and nervous system, and helps the skin.
Manganese: Manganese is important for processing cholesterol, and nutrients like carbohydrates and protein.
(source)

homemade snack bars on a black marble slab

Just one bowl, these bars are easy to whip up. Pair with a piece of fruit and/or yogurt for breakfast, or enjoy alone as a snack. If you are peanut butter obsessed like me, I even added a smear of peanut butter on top.

Add these soft, chewy, and subtly sweet Peanut Butter Oat Bars to a balanced breakfast or enjoyed as a snack.

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Peanut Butter Oat Bars stacked on top of each other

I kept this Peanut Butter Oat Bars recipe simple, but of course, you can add your own twist. Stir in chocolate chips, some nuts or seeds. I’m even curious to try tahini in place of the peanut butter.

Peanut Butter Oat Bars

Author: Chef Julie Harrington, RD
Prep Time: 15
Cook Time: 30
Total Time: 45 minutes
Yield: 8
Category: Baked Good
Method: Baking

Print Recipe

Description

These Peanut Butter Oat Bars are soft, chewy, and subtly sweet to add to a balanced breakfast or enjoyed as a snack.

Ingredients

Scale

1/2 cup natural peanut butter, melted
1/2 cup coconut oil, melted
1 small ripe banana, mashed
1/4 cup maple syrup
2 eggs
1 teaspoon vanilla extract
1 teaspoon ground cinnamon
1 1/2 cups rolled oats
1/2 cup finely ground flaxseed (see notes)

Instructions

Preheat the oven to 350°F. Coat an 8×8 baking pan with cooking spray and set aside.
In a large bowl, whisk together peanut butter, coconut oil, banana, maple syrup, eggs, and vanilla extract until well combined.
Stir in cinnamon, rolled oats, and flaxseed, until well combined.
Pour into the prepared baking dish and spread in an even layer. Bake for 25-30 minutes until edges are lightly browned and a toothpick inserted in the middle comes out clean.
Cool for 15 minutes before slicing into squares.

Notes

I used Manitoba Milling Co. Smooth Whole-Milled Flaxseed, which is more of a powdery/flour texture.

Add chocolate chips or nuts, sprinkled on top or folded into the batter, as desired.

Keywords: peanut butter, oats, bars, breakfast, snack, whole grain,

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Instant Pot Steel Cut Oats (+ Freezer-Friendly Tip)

30 minutes or less, Beans & Grains, Breakfast & Brunch, Dairy Free, Egg Free, Freezer Friendly, Gluten Free, MAIN DISHES, Make ahead, One pot/dish, PREP, Quick & Easy, Recipes, Vegan, Vegetarian

March 25, 2019 by Chef Julie RD

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Make mornings easier by meal prepping a batch of Instant Pot Steel Cut Oats for the week and follow a simple freezer-friendly tip to enjoy steel cut oats in just minutes.

steel cut oats in a small white bowl with blueberries and sliced almonds

Who has time to make a fresh batch of steel-cut oats in the morning? If you do, more power to you, but like many, I prefer extra sleep vs. waking up earlier to make breakfast from scratch.

What Are Steel Cut Oats?

Steel cut oats are the least processed variety of oats, take the longest to cook, and maintain their texture better than others when it comes to a good bowl of oatmeal. It’s literally the whole oat, including the bran (the outermost layer). I previously talked about the differences between steel-cut, rolled, and quick oats.

Are Steel Cut Oats Healthy?

Yes! They are naturally gluten free for anyone with sensitivities and packed full of fiber. Most don’t know this, but one serving (without added toppings) has 7 grams of protein! Steel cut oats also have a lower glycemic index than others. Even if you don’t take the GI into consideration, know that this is a good concept for everyone, which means your body will digest it slower than other varieties and you will have less of a sugar spike.

Does Using the Instant Pot Save Time?

By the time the Instant Pot comes to pressure, the cooking time, and the pressure release time it’s about the same. BUT the greatest thing is that it’s hands-free cooking. So no stirring constantly, wondering if they are ready, and you can do other stuff while you wait on your breakfast!

Instead of spending time each morning making a serving of steel-cut oats meal prep a large batch for the week. Steel-cut oats can easily be made over the stovetop, but I love using the Instant Pot to make steel-cut oats because just add your ingredients, press a few buttons, and done!

steel cut oats in a white bowl with toppings on a marble slab next to the Instant Pot

Ingredients for Instant Pot Steel Cut Oats

steel cut oats
water
cinnamon sticks – if you don’t have these you can use ground cinnamon instead

How to Cook Steel Cut Oats in a Pressure Cooker

Pour the steel cut oats and water into the Instant Pot and stir. Add in the cinnamon sticks or ground cinnamon and stir once more.

Place the lid on the Instant Pot and turn the valve to the sealing position.

Cook for 6 minutes using manual pressure.

When the timer goes off, allow the pressure cooker to release naturally for 20 minutes, then turn the valve to the venting position.

Toss out the cinnamon sticks and give it a good stir.

Serve with your favorite toppings!

Steel Cut Oatmeal Topping Ideas

I prefer to make the batch of steel-cut oats pretty plain because then there is the flexibility to add different toppings to create different flavor combinations. I do enjoy adding a cinnamon stick to the pot and the cinnamon flavor infuses into the oats. (This can easily be done with a few shakes of ground cinnamon too.) Here are some more ideas.

Bananas & Blueberries – a favorite combination! Add these on top just before serving

Syrup & Honey – Need just a touch of sweetness? Drizzle some maple syrup or honey over the oats once they come out of the Instant Pot

Pumpkin – you could add a couple of spoonfuls of pureed pumpkin before cooking, great for the fall!

Apples – because that just makes sense with cinnamon! Dice them into small pieces (as even as possible) and stir before you cook or after as a topping.

Other fresh fruit and berries
Nuts (almond, walnuts, pecans)
Splash of milk to thin it out if needed.
Nut or seed butter
Chia seeds or ground flax meal

frozen steel cut oatmeal in a jumbo muffin tin

How Long Do Steel Cut Oats Last After Being Cooked?

Once you have pressure cooked them, they stay fresh when kept in the refrigerator for up to a week.

If you want to batch, I recommend freezing them.

After making a batch of these Instant Pot Steel Cut Oats, spray a jumbo muffin tin with cooking spray and scoop about a cup of oats into each muffin tin well. Then add your favorite topping combinations.

Once hardened, dip the bottom of the muffin tin in warm water to help remove the single-serving steel cut oat portions and freeze in a container or bag for later use.

Then, simply add a single-serving portion of oats to a microwave-safe bowl with a few drops of water, and reheat in the microwave.

Instant Pot Steel Cut Oats

Author: Chef Julie Harrington, RD
Prep Time: 5
Cook Time: 6
Total Time: 11 minutes
Yield: 6
Category: Breakfast
Method: Instant Pot

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Ingredients

Scale

2 1/2 cups steel cut oats
7 cups water
2 cinnamon sticks (or 1 teaspoon ground cinnamon)

Instructions

Add steel cut oats, water, and cinnamon sticks to the Instant Pot and stir to combine.
Secure Instant Pot lid and close the vent. Set Instant Pot on the manual setting for 6 minutes.
When Instant Pot beeps, allow the pressure to naturally release for 20 minutes.
Remove lid, discard cinnamon sticks, and stir oats to incorporate any water that has risen to the top.
Serve with your favorite toppings. (Combination recommendation: blueberries, sliced almonds, and honey)

Notes

Leftover oats can be stored in the fridge for up to a week or utilize the freezer-friendly method.

Freezer-Friendly Method:
Spray a jumbo muffin tin with cooking spray and scoop about a cup of oats into each muffin tin well. Then add your favorite topping combinations. Once hardened, dip the bottom of the muffin tin in warm water to help remove the single-serving steel cut oat portions and freeze in a container or bag for later use.

Keywords: oatmeal, Instant Pot, steel cut oats, breakfast, cooking tip, oats

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Baked Apple for One

Dessert, Egg Free, Gluten Free, Nut Free, Recipes, Vegetarian

March 19, 2019 by Chef Julie RD

This post may contain affiliate links. Read my privacy policy.

Craving something sweet, but don’t want to make a whole batch of a dessert recipe? Enter this delicious (and allergy-friendly) Baked Apple for One.

Baked Apple with vanilla ice cream on a white plate

I received free samples from Kip’s for the development of this recipe and am eligible for prizes for their recipe contest.

Baked fruit is often overlooked for dessert. Fruit is sweet as is, but when baked the natural sweetness intensifies. Baked apples are a delicious dessert. Simply remove the core, stuff with your favorite filling, and bake!

Using a dry-cook method, like baking, will break down the cell walls of the fruit and result in water loss from being exposed to heat. Be mindful of the cooking time. Too long, the fruit will become too mushy and mealy.

Craving something sweet, but don’t want to make a whole batch of a dessert recipe? Try this allergy-friendly Baked Apple for One recipe using #kipsgranolabark

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When creating a recipe for a single serving, there is no need to complicate the cooking technique with too many ingredients. If cooking for one, keep it simple!

baked stuffed apple with vanilla ice cream on a white plate

These baked apples are stuffed with Kip’s Granola Bark. Kip’s is an allergy-friendly, gluten-free, and vegan granola bark is free from the eight main food allergens, including peanuts, tree nuts, wheat, dairy, eggs, and soy, and additionally free of sesame and sunflower seeds.

For those navigating food allergies, Kip’s Granola Bark is a wholesome snack that can be enjoyed as is or incorporated into a recipe.

Baked Apple for One

Author: Chef Julie Harrington, RD
Prep Time: 5
Cook Time: 30
Total Time: 35 minutes
Yield: 1
Category: dessert
Method: baking

Print Recipe

Description

Craving something sweet, but don’t want to make a whole batch of a dessert recipe? Enter these delicious (and allergy friendly) Baked Apple for One.

Ingredients

Scale

1 honeycrisp apple (or another variety like gala or granny smith)
2 tablespoons crumbled Kip’s Cinnamon Crunch Granola Bark
1/2 teaspoon butter, melted (or dairy-free, soy-free margarine)
1/2 teaspoon maple syrup
1/4 teaspoon ground cinnamon
1 tablespoon water

Instructions

Preheat the oven to 350ºF. Use a melon baller, carefully remove the stem and seeds from the apples, making a deep hole where the filling will go.
In a small bowl, combine the crumbled Kip’s Cinnamon Crunch Granola Bark, butter, maple syrup, and ground cinnamon. Fill into the cavity of the apple.
Add water to a small oven-safe baking dish and place the stuffed apple on top.
Bake for 30 minutes, until apple, is fork tender. Remove from oven and allow to cool for a few minutes.
Spoon the sauce drippings from the pan over the apples. Serve with ice cream, if desired.

Keywords: apple, baked apple, allergy-friendly, gluten-free, dessert

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Greek-Style Lamb Pita with Tzatziki Sauce

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February 25, 2019 by Chef Julie RD

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Do you cook with lamb? If you are new to cooking with lamb try starting with ground lamb and this Greek-Style Lamb Pita with Tzatziki Sauce. Lamb offers a protein-packed, flavorful alternative to the typical protein sources, like beef, chicken or turkey.

I had the wonderful opportunity to travel to the Goldring Center for Culinary Medicine at Tulane University a few months ago. When I was there, I was immersed with information, learning all about pasture-raised lamb, butchery, and cooking techniques for lamb with Nourish with Lamb.

Do you cook with #lamb? It might seem intimidating if you’ve never worked with before, but this lean protein pairs well with global flavors and can be used in a variety of dishes. Start with these Greek-Style Lamb Pitas with Tzatziki…

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Lamb is pasture-raised

Instead of being called a rancher, those who raise lamb are known as Shepards. Have you ever cooked with or prepared lamb? Lamb might seem intimidating if you’ve never worked with before, but this lean protein pairs well with global flavors and can be used in a variety of dishes.

raw ingredients of lamb meatballs in a clear bowl on a marble slab

Ground lamb is typically made from the shoulder and is incredibly moist and flavorful. Lamb is delicious in meatloaf, shepherd’s pie, tacos, casseroles, stews, lamb burgers, or in this case meatballs for pitas.

Greek-Style Lamb Pita with Tzatziki Sauce on a white plate

Did you know?

Lean lamb is a source of healthy, unsaturated fats. Nearly 40% of the fat in lean lamb is heart-healthy monounsaturated fat. On average, a 3-ounce serving of lamb is lean and has only 150 calories. Lean cuts include the leg and loin.

Greek pita with a side salad on a white plate

Lamb's Fatty Acid Breakdown — (source: Nourish with Lamb)

Lamb Fits in the Traditional Mediterranean Diet

The 2015 Dietary Guidelines gives special recognition to the Mediterranean dietary pattern for its healthful eating approach. Lamb is a staple protein in a healthy Mediterranean-style diet, particularly in Greek cuisine. Lamb is nutrient-rich and on average, it’s an excellent source of protein, vitamin B12, niacin, zinc, and selenium and a good source of iron and riboflavin.

This pita with tzatziki sauce is a way to start on the path to a Mediterranean-style diet.

Greek-Style Lamb Pita with Tzatziki Sauce

Author: Chef Julie Harrington, RD
Prep Time: 15
Cook Time: 30
Total Time: 45 minutes
Yield: 4 servings 1x
Category: Entree
Cuisine: Greek

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Ingredients

Scale

For the Tzatziki Sauce:

6 ounces plain Greek yogurt
1/2 cup seedless cucumber, peeled and finely chopped
1 tablespoon fresh dill, finely chopped
1 teaspoon red wine vinegar
salt, to taste

For the Lamb Meatballs:

1 pound ground lamb
3 cloves garlic, minced
1/4 cup onion, finely chopped
2 tablespoons fresh parsley, chopped
1 tablespoon lemon zest
1/2 teaspoon ground cumin
1/2 teaspoon salt
1/2 teaspoon black pepper
1/4 teaspoon cayenne pepper, or more if more heat is desired

For the Pitas:

4 whole grain pita pockets, warmed
1/2 cup grape tomatoes, halved
1/2 cup seedless cucumber, chopped
2 cups lettuce, chopped

Instructions

For the Tzatziki Sauce: In a small bowl, combine yogurt, cucumber, dill, and red wine vinegar. Season with salt, to taste. Set aside.

For the Meatballs: Preheat the oven to 400°F. Place a wire rack on a sheet pan. Set aside. In a large bowl, combine lamb, garlic, parsley, lemon zest, salt, pepper, and cayenne pepper. Mix well to combine. Form small meatballs and place on the wire rack. Bake for 20-30 minutes or until internal temperature reaches 165°F. (cook time will vary depending on how large the meatballs are)

To assemble: In a pita pocket stuff pockets with lettuce, cucumber, and tomatoes. Add a smear of Tzatziki sauce and 3-4 meatballs per pita.

Notes

Meal prep tip: Make a double batch of these meatballs and freeze for later.

Keywords: lamb, sauce, Tzatziki, Greek

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Lemon Vinaigrette

30 minutes or less, Cooking Tips, Dairy Free, Dietary, Dips, Sauces & Spreads, Egg Free, Gluten Free, Make ahead, Nut Free, Recipes, Salads, Vegan, Vegetarian

February 19, 2019 by Chef Julie RD

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Brighten any salad, grain, or vegetable dish with this simple lemon vinaigrette. Made with ingredients you probably already have on hand, simply whip this up in a mason jar.

I don’t think people realize how EASY it is to make a homemade dressing. The most basic vinaigrette recipe is mixing an acid and a base. Then just add seasonings you enjoy. Simply pour ingredients into a mason jar and shake away. Your dressing is made! How easy was that? Plus, making it in a mason jar is ready to store any leftovers.

If you want to go beyond the basics, use this guide to build your own vinaigrette.

Create a homemade vinaigrette

Choose your acid:

This can be in the form of vinegar or citrus juice. Pick something that matches with your salad mix-ins. Opt for a sweet acid like white wine vinegar, white balsamic vinegar, or an orange juiced, for salads that have fruit.

Try acids like apple cider vinegar, balsamic vinegar, red wine vinegar, rice vinegar, lemon juice, lime juice, or other citrus juices.

Tip: Think about the components of your salad. If you have a salad with bright colors, avoid darker vinegar. Once the salad is dressed, those bright vibrant colors will look muddy. Remember – we eat with our eyes first!

Choose your base:

The base is oil. Use good quality oil. This can be a simple olive oil or fancy garlic and rosemary-infused walnut oil. Again think about the components of your salad. If there are avocados in your salad, why not try avocado oil?

Try oils like olive oil, avocado oil, walnut oil, pumpkin seed oil, hazelnut oil, or other flavor-infused oils.

Add seasonings:

If you are new to making dressings, simple olive oil and balsamic vinegar dressing with a pinch of salt and pepper will work just fine. Once you are comfortable making dressings, try amping it up with other seasonings.

Add a teaspoon of Dijon mustard to add a little tanginess and also to help create a creamier vinaigrette. Add a teaspoon of miso for an umami flavor. Try using fresh herbs for a pop of flavor. For a sweet vinaigrette, add a little maple syrup or honey.

Once you start playing around with different combinations, you’ll start to know what flavor combinations you like best!

Lemon Vinaigrette

Author: Chef Julie Harrington, RD
Prep Time: 5
Total Time: 5 minutes
Yield: 3/4 cup 1x
Category: dressing
Method: no-cook

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Description

This lemon vinaigrette is incredibly easy to make. Drizzle it on all your salad and veggie recipes!

Ingredients

Scale

1/3 cup olive oil
2 lemons, juiced (approx 1/3 cup juice)
1 teaspoon Dijon mustard
1 teaspoon maple syrup
2 garlic cloves, minced
salt and pepper, to taste

Instructions

Simply measure ingredients and add to a mason jar. Secure lid and shake. Season with salt and pepper, to taste.

Keywords: dressing, vinaigrette, homemade, mason jar, salad dressing, healthy fats, lemon, citrus, cooking tips

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One-Pan Chicken Sausage & Gnocchi Sauté

30 minutes or less, Beans & Grains, Dietary, Fall, Gluten Free, MAIN DISHES, Meat, Nut Free, One pot/dish, Recipes, Winter

February 12, 2019 by Chef Julie RD

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This one-pan chicken sausage & gnocchi saute utilizes simple ingredients to create a delicious meal in minutes.

I never understood the mad rush to the grocery store when there is an inkling of news about the possibility of snow. Previously, working as a retail dietitian, the madness was unreal. The aisles with the bread and milk would be completely wiped out. I guess everyone’s instinct is to survive on bread and milk if they get snowed in? I’ll never understand.

Sausage, gnocchi, and kale in a white bowl

My kitchen isn’t always completely stocked and with news of snow, I’m the last person you will see heading to the grocery store. I don’t want to deal with the craziness!

I think it’s fun to poke around the kitchen utilizing what I have on hand to create new meal ideas. I always say that makes me feel like I am on an episode of “Chopped“. (minus the crazy ingredients like cow’s tongue the contestants get in their mystery baskets)

One Pan Chicken Sausage & Gnocchi Sauté in a white bowl on a marble slab

Each kitchen no matter how big or small has four kitchen zones: the refrigerator, freezer, pantry, and countertops. Don’t just open the fridge and just decide “there’s nothing to eat, let’s grab take out.” Utilize the ingredients in each zone to create a meal. This recipe uses all four kitchen zones to create a delicious and balanced meal.

What Kind of Gnocchi Should I Use?

You can use the kind you find that are shelf-stable, frozen, and can even use cauliflower gnocchi instead of potato.

The gnocchi is cooked separately to start with, which is why you can use multiple brands of varieties.

If you haven’t tried Trader Joe’s gnocchi, you are truly missing out!

Ingredients for Chicken Sausage Gnocchi

Gnocchi – as I mentioned earlier you can choose your favorite

Olive oil

Chicken sausage – these are the link kind

Garlic cloves

White beans – any variety will work

Kale

Chicken broth – try to get low sodium if you can

How to Make Chicken Sausage Gnocchi in Less Than 30 Minutes

Before we get started, go ahead and cook the gnocchi according to the instructions on the packaging.

While that’s cooking, prep your kale by removing the ribs and chopping it coarsely.

Then add a tablespoon of oil over medium heat and cook the chicken sausages, just until they are browned. Take them out of the pan and set aside.

Using the same pan, heat the rest of the oil and add the minced garlic, drained white beans, and cooked gnocchi.

Cook until the gnocchi and beans are warmed. Be sure to keep a close watch on the garlic, you do not want it to burn. You can turn down the heat if needed.

Add the sausage links back to the pan followed by the kale and chicken broth. Stir and cover until the kale wilts.

Take the lid off and continue cooking just to allow the excess liquid to evaporate.

Top with some parm and serve!

chicken sausage and gnocchi in a white bowl next to a dish towel

No need to rush to the grocery store when there is snow in the forecast. Just utilize what you have in each kitchen zone! And with simply one pan, chicken sausage & gnocchi saute came together in minutes.

One Pan Chicken Sausage & Gnocchi Sauté

Author: Chef Julie Harrington, RD
Prep Time: 10
Cook Time: 25
Total Time: 35 minutes
Yield: 4
Category: dinner
Method: one pan

Print Recipe

Description

One Pan Chicken Sausage & Gnocchi Sauté making meal time a breeze

Ingredients

Scale

10 oz. gnocchi*, cooked according to package directions
2 tablespoons olive oil, divided
4 links chicken sausage*, sliced on a bias
4 cloves garlic, minced
1 (15.5 oz.) can white beans, drained and rinsed
6 cups kale, ribs removed and roughly chopped
1/4 cup low-sodium chicken broth

Instructions

Cook gnocchi according to package directions.

Heat 1 tablespoon of olive oil over medium-high heat. Cook chicken sausages until browned. Remove from pan and set aside.

Heat remaining 1 tablespoon of olive oil in the same pan. Add garlic, white beans and gnocchi. Saute until beans and gnocchi are warmed through. (Keep an eye on the garlic. Do not let it burn. Turn down heat if needed.)

Add chicken sausage back into the pan. Then, add kale and chicken broth. Stir to thoroughly combine ingredients. Cover until kale wilts. Remove lid and allow excess moisture to evaporate.

Serve. Top with parmesan cheese, if desired.

Notes

*Can use cauliflower gnocchi in this recipe, if desired.
*I used Alfresco chicken sausage.

Keywords: kale, chicken, chicken sausage, one pan, gnocchi, white beans, beans, dinner

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Pumpkin Pie Bites

Dairy Free, Dessert, Dietary, Egg Free, Fall, Gluten Free, Recipes, Seasonal, Snacks, Vegan, Vegetarian

January 17, 2019 by Chef Julie RD

This post may contain affiliate links. Read my privacy policy.

Do you ever have something on your to-do list that just keeps getting rolled over every time to a new to-do list? Welp. That’s posting this Pumpkin Pie Bites recipe. Sorry for holding out on you.

I know I am often the minority when it comes to the love of my paper planner. (Passion Planner to be exact) For the month of January, the pages are completely filled with meetings, cooking classes, presentations, parties, etc. I’m one of those people who likes being busy, but sometimes things fall through the cracks, like posting this recipe which has been sitting in draft for the past two weeks. #sorryivebeenbusy

A version of this recipe was developed with one of my awesome JWU interns. I have a sweet spot for JWU interns and I am a JWU alum myself. I love spending days in the kitchen as a full “test kitchen” days. It’s been fun working with JWU interns because we speak the same “culinary language”. This recipe was tested a few times until the texture and taste came out just right.

energy bites in a white bowl on a stone slab

Batch cook these little energy bites for the week. They are the perfect on-the-go snack. Who says pumpkin season is over? Let’s keep the pumpkin around all year round!

Pumpkin Pie Bites

Author: Chef Julie Harrington, RD
Prep Time: 10
Total Time: 10 minutes
Yield: 8 servings (2 bites per serving) 1x
Category: snack, dessert
Method: no-cook

Print Recipe

Description

Batch cook these bites for an energy-boosting snack during the day!

Ingredients

Scale

1/4 cup Medjool dates, pitted
boiling water, as needed
1/4 cup almond butter
1/4 cup pumpkin puree
2 teaspoons maple syrup
1 1/2 teaspoons pumpkin pie spice (or a mix of 1/2 tsp ginger, 1/2 tsp nutmeg, 1 tsp cinnamon)
1/4 teaspoon salt
2 tablespoon coconut flour*
1 1/2 cup oats
1/2 cup mini chocolate chips

Instructions

Soak the dates in boiling water for 10 minutes. Drain.
Combine all ingredients, except for the chocolate chips, in a food processor. Process until fairly smooth, stopping occasionally to scrape down the sides.
Transfer to a separate bowl and fold in chocolate chips. Chill in the fridge for at least 20 minutes.
Once chilled, scoop 1-tablespoon sized portions and roll into balls. The mixture makes about 16 bites. Store in the refrigerator in an airtight container.

Notes

If the dough is too sticky, pulse in additional coconut flour, 1/2 teaspoon at a time.

Keywords: pumpkin, pumpkin pie, energy bites, snack,

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Buffalo Chicken Stuffed Sweet Potatoes

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November 9, 2018 by Chef Julie RD

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Whip up these quick and delicious Buffalo Chicken Stuffed Sweet Potatoes that have been sponsored by StarKist, but of course, all opinions expressed are my own. Thank you for like-minded brands for making this blog possible!

Traveling is always fun and like many of you, I make sure I am always packing plenty of food for my travel adventures. No one wants to be stuck in the car, train, or airplane hangry. One food group that sometimes is a struggle packing for travel is protein. I don’t want to be that person that whips out hard boiled eggs and be known as the stinky food traveler that gets stuck sitting next to me. StarKist’s new Chicken Creations are making protein on the go a cinch. These Chicken Creations come in a pouch that is ready to be on the move – just tear, eat, and go!

Add protein to any meal with @StarKistCharlie! Try the buffalo flavor with @ChefJulie_RD’s Buffalo Chicken Stuffed Sweet Potatoes #StarKistChickenCreations

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If we are friends on Instagram you saw that I recently was at FNCE (Food & Nutrition Conference & Expo), the world’s largest meeting of food and nutrition experts — more than 10,000 registered dietitian nutritionists, nutrition science researchers, policy makers, health-care providers, and industry leaders attend the annual meeting — and address key issues affecting the health of all Americans.

At FNCE, I spent most of my time at the expo hall connecting with RDN colleagues and businesses. I made a stop over to StarKist’s booth to chat with Laura Ali, MS, RDN, LDN of StarKist. I love that brands are hiring registered dietitians on staff to provide evidence-based nutrition. I wish more brands would do that! We chatted about StarKist’s new Chicken Creations pouches. If you didn’t know, they already have convenient pouches for tuna, salmon, and now chicken!

Image mid-boomerang!

Last week I posted on my Instagram stories, asking what you wanted to learn more about StarKist’s new tear and go Chicken Creations. You asked, they answered! I went back to Laura Ali, MS, RDN, LDN of StarKist with your questions and here is what she said.

Laura Ali, MS, RDN, LDN of StarKist answers your questions about StarKist Chicken Creations

Q: What defines “premium white chicken”? Does it come from chicken breast or other parts as well?
A: “Our chicken is 100% white meat with no dark meat added”

Q: How is the chicken cooked?
A: The chicken is lightly grilled and then cooked to a safe internal temperature before it is mixed with our seasonings and added to the pouch. It is then vacuum sealed and then retorted for sterility.

Q: What is the shelf life?
A: 3 years

Q: Is the pouch recyclable?
A: Not at this time. We are actively investigating options for how to recycle the pouch.

Q: What is the pouch made of?
A: The pouch is made of food grade materials. It has 4 separate layers of aluminum, polypropylene, nylon, and polyester.

Q: Can you heat the chicken in the pouch?
A: No, it is not a microwaveable pouch so you should remove the chicken and place it in a separate container to microwave.

Q: Will other flavors be coming out?
A: Our beaks are sealed! But you can be assured StarKist has a strong innovation agenda with many new products planned for the future!

I am all about quick and easy recipes. Coming back from FNCE, I didn’t have my usual meal prep done since I got home on a Tuesday evening. I was able to whip up this recipe from ingredients I had on hand. Having protein ready to go in my pantry was clutch. StarKist Chicken Creations are ready to eat as is. I’ve been also grabbing a pouch as I’m running out the door to top a simple salad with for quick and easy lunch. The possibilities are endless!

Buffalo Chicken Stuffed Sweet Potatoes

Author: Chef Julie Harrington, RD
Prep Time: 5
Cook Time: 40
Total Time: 45 minutes
Yield: 2
Category: lunch, dinner

Print Recipe

Ingredients

Scale

1 large sweet potato
1 teaspoon chili powder
2 teaspoons garlic powder
1/2 cup black beans
2 (2.6 oz.) packets of Starkist Chicken Creations BOLD Buffalo Style
1/4 cup mozzarella cheese

For the Avocado Lime Sauce:
1/2 avocado
1/4 cup plain yogurt
1/2 lime, juiced
2 tablespoons cilantro
2–3 tablespoons water (more if needed)
salt and pepper, to taste.

Instructions

Preheat the oven to 425 degrees F. Line a baking sheet with parchment paper, cut the sweet potatoes in half lengthwise, and place both halves flat side down on the baking sheet. Bake in the oven for 30 minutes.

Once the sweet potato halves are finished cooking, remove from the oven. Let cool enough to be able to handle. Scoop out the inside of the sweet potato halves and place in a bowl. Add the chili powder and garlic powder; mix together. Fold in the black beans.

Scoop the mixture back into the sweet potato skins. Top each sweet potato with one packet of Starkist Chicken Creations BOLD Buffalo Style and sprinkle with mozzarella cheese. Place back in the oven for about 8-10 minutes or until heated through.

While sweet potatoes are cooking, combine avocado, yogurt, lime, cilantro, and water in a blender or a small food processor. Blend until smooth. Season with salt and pepper, to taste.

Remove sweet potatoes from the oven and drizzle with avocado sauce.

Notes

Don’t love buffalo sauce? Try this same recipe with one of Starkist’s Chicken Creations other flavors: Chicken Salad, Ginger Soy, or Zesty Lemon Pepper.

Keywords: buffalo, sweet potato, southwest, chicken, avocado

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Butternut Squash Apple Cheddar Soup

Fall, Gluten Free, MAIN DISHES, Recipes, Seasonal, Soups & Stews, Vegetarian, Vegetarian, Winter

November 5, 2018 by Chef Julie RD

Butternut Squash Apple Cheddar Soup via Chef Julie Harrington, RD @ChefJulie_RD

There is nothing better then cozying up to a warm bowl of soup on a chilly evening. Soups can pack in a ton of flavor utilizing various food groups creating a balanced meal.

A couple of weeks ago I had a cooking class called “Hearty Soups & Salads” and in the class, we discussed when making soup, the ingredients and steps are well thought out to build and develop depths of flavors.

You might think, pairing butternut squash and Honeycrisp apples would yield a soup too sweet, but with the addition of sharp cheddar and plain yogurt, adds a balance of salty, with a hint of tart and tangy.

Soup recipes are created to build flavors. @ChefJulie_RD specifically chose certain ingredients to develop a delicious Butternut Squash Apple Cheddar Soup #rdchat

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When blended, this creates a silky smooth soup. Batch cook and freeze some for later.

Properly cool, freeze, and reheat soup:

Refrigerators and freezers cannot cool soups quickly enough for food safety protocols. Speed up the cooling process by placing the pot of soup in a bath of ice water in the sink. Stir soup to help release the heat.
Label and date large ziplock plastic bags. To help pour soup in the bag, place bag in the bowl and cuff the bag over the edges. Ladle soup into each bag, let out excess air and seal.
Lay bags flat in a single layer in the freezer. When completely frozen, stack bags to save space in the freezer.
Thaw overnight in the refrigerator. Reheat over medium-low heat, stirring occasionally.

Butternut Squash Apple Cheddar Soup

Author: Chef Julie Harrington, RD

Print Recipe

Ingredients

Scale

1 tablespoon butter
½ sweet onion, diced
2 pounds butternut squash, peeled and cut into chunks
2 Honeycrisp apples, peeled and cut into chunks
4 cups low-sodium chicken broth
1 cup plain Greek yogurt
4 ounces sharp cheddar, grated (about 1/2 cup) [I used Cabot’s sharp cheddar]
¼ teaspoon ground red pepper (cayenne)
Salt and ground pepper to taste
Chopped fresh chives, for garnish

Instructions

Saute onions with butter over low medium heat in a large stockpot until translucent.
Add squash, apples, and stock or broth in a large pan; bring to boil over high heat. Reduce heat to medium, cover pan and simmer squash for 20 minutes or until very tender.
Uncover and let cool. Puree in blender or food processor, in batches, if necessary.
Return puree to saucepan and place over medium-low heat. Stir in yogurt, cheese, and ground red pepper. Add salt and ground pepper to taste.
Whisk soup just until heated through (do not allow to boil). Serve sprinkled with chives.

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Turkey Pumpkin Chili

Beans & Grains, Dairy Free, Egg Free, Fall, Freezer Friendly, MAIN DISHES, One pot/dish, Poultry, Recipes, Soups & Stews, Winter

October 26, 2018 by Chef Julie RD

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Pumpkin isn’t only for sweet recipes. Try switching things up and use pumpkin in a savory cooking application. Start with this Turkey Pumpkin Chili!

Turkey Pumpkin Chili with a piece of cornbread in a white bowl

How is October already coming to an end? Fall is a busy time for me with conferences and a lot of work travel. Also during this time of year, I’m sure your Pinterest boards are being saturated with pumpkin everything! I am would say I am a self-proclaimed pumpkin lover, but my RD friend Maggie I would nominate as the president of the pumpkin lover’s club. She just came out with a pumpkin cookbook featuring 50 creative pumpkin flavored, shaped, & spiced recipes.

Turkey Pumpkin Chili with piece of cornbread in a white bowl

Did You Know?

A few years back I was at a conference and an RD from Nestle was there speaking about Libby’s canned pumpkin. That brand is a staple across supermarkets nationally. I’m sure many of you, like myself, stock up on Libby’s canned pumpkin this time of year. I was fascinated to learn they exclusively use Dickinson pumpkins, which are a special strain of pumpkins.

Why Dickinson Pumpkins?

Libby’s acquired the rights to the “Libby’s Select Dickinson” pumpkin in 1929 from the Dickinson family who brought it in the early 1800s from Kentucky. If you ever Google “Dickinson pumpkin” images that appear look like a pale, slightly misshapen butternut squash, not the jack-o-lantern pumpkin you may be thinking of. When Dickinson pumpkins are grown and cultivated just right, they yield a sweet, bright orange flesh that’s amazing in dishes from pies to pasta, and a healthier ingredient to swap into some of your favorite recipes.

Do you use pumpkin in savory recipes? Try this Turkey Pumpkin Chili recipe

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Confession: One year I was a little too pumpkin obsessed. I ate it in my oats for breakfast, stirred it in my yogurt, made smoothies, breads, soups every. single. day. I had a tad too much beta-carotene and my palms started turning orange. Lesson learned.

While pumpkin is used in sweet applications the majority of the time, pumpkin works well with savory applications. This chili is perfect for someone who isn’t too crazy about super spicy chili. It’s a mellow flavor with a hint of sweet. I feel like chili isn’t complete without a slice of cornbread. I always crumble up the cornbread right into the chili.

Turkey Pumpkin Chili

Author: Chef Julie Harrington, RD
Prep Time: 10
Cook Time: 20
Total Time: 30 minutes
Yield: 6
Category: chili

Print Recipe

Ingredients

Scale

2 tablespoons olive oil
1 medium onion, diced
3 cloves garlic, minced
1 lb. ground turkey breast
1 1/2 tablespoons chili powder
1 teaspoon cumin
1/4 teaspoon cinnamon
1/4 teaspoon cayenne pepper
1 (28 oz) can no salt added diced tomatoes
1 (15 oz) can pumpkin puree (not pie filling)
2 cups low sodium chicken stock
1 (15 oz) can black beans, drained & rinsed
1 (15 oz) can red kidney beans, drained & rinsed
pinch of salt and pepper

Instructions

Heat oil in a large pot over medium heat. Add the onion and garlic. Cook until tender, about 5 minutes. Add the turkey, and cook until browned, stirring occasionally.
Stir in the chili powder, cumin, oregano, cinnamon, and cayenne pepper, and cook for 1-2 minutes.
Add in the diced tomatoes, pumpkin, chicken stock and beans, and stir to combine.
Bring the chili to a boil, then reduce the heat and simmer, uncovered, for 20 minutes.
Serve with cornbread.

Notes

This chili freezes well. Make a large batch and freeze half for another time.

Keywords: chili, pumpkin, turkey,

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Laura Ali, MS, RDN, LDN of StarKist answers your questions about StarKist Chicken Creations

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