Thanksgiving is my favorite holiday. Between the delicious food and spending time with friends and family who we are truly thankful for, it’s hard to beat. I’m sharing this Roasted Garlic Cauliflower Mashed Potatoes over on the Healthy Aperture blog today. Plus, I’m chatting about taking away the stress around holiday eating and ways to incorporate balance.
E-mail them to [email protected], Then head on over to Chef Julie RD on Facebook, Wednesday, November 22nd at 10:30 am EST where I will be answering everyone’s questions live!
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Have your house smell like the holiday season when you bake this Whole Grain Orange Cranberry Bread. Bake loaves as holiday gifts that your friends and family will love and they won’t even know it’s lightened up!
I absolutely love baking during this time of year. Many gifts I like to give come in the form of food. When I was younger, I used to help my mom bake mini quickbreads to give to our neighbors, teachers, mailman, etc. to spread the holiday cheer. They were always wrapped with a nice bow and a little note attached. Everyone likes a homemade treat to enjoy during the hectic holiday season.
I’ve been playing around with using different types of flours in my baking recipes lately. I have not yet mastered understanding gluten free flours yet (I’m talking to you coconut flour – you dry crumbly mess!), but I am getting better with other whole grain flours.
Do you love baking as much as I do? I try to incorporate more whole grains vs. refined grains into my daily diet and during the holiday season, I do love baking, so why not add some whole grains here too!
The orange-cranberry combo is such a classic and always reminds me of the holiday season. While the holiday season may bring some indulgences with it, you still can make recipes taste indulgent with a healthy twist like this whole grain orange cranberry bread, by switching to whole grains, trimming back on sugar, and adding wholesome fruit.
What is White Whole Wheat Flour?
The look of this recipe may be deceiving when I tell you I used a whole wheat flour. Hmmm.. shouldn’t it be browner? Enter – White WholeWheat Flour. Sounds like a contradiction, right?
White wheat is a different type of wheat that has no major genes for bran color (unlike traditional “red” wheat which has one to three bran color genes). An easy way to think of it is as a sort of albino wheat. The bran of white wheat is not only lighter in color but it’s also milder in flavor, making whole white wheat more appealing to many people accustomed to the taste of refined flour.
The term “white flour” has often been used to mean “refined flour,” so “whole white wheat flour” sounds like a contradiction in terms. But it is simply WHOLE flour – including the bran, germ and endosperm – made from WHITE wheat. – source, Oldways
White whole wheat flour is a whole grain and a much easier solution to add in whole grains into your favorite baking recipes without compromising appearance, taste, and texture.
I’ve noticed in baking white whole wheat flour is not as dense as a regular whole wheat flour, but more of the perfect balance in between of all-purpose flour and whole wheat flour.
Ingredients Needed For Healthy Cranberry Bread
white whole wheat flour
sugar
salt
baking powder
baking soda
Oranges – these are going to be juiced and zested, so skip the store bought
milk – you can use dairy or plant based, your choice!
Prep your loaf pan by spraying with non-stick spray or use parchment paper and preheat the oven to 375 degrees.
In a medium-size mixing bowl sift together the flour, salt, sugar, baking powder, and baking soda.
Using an electric mixer (hand or stand) combine the orange juice, milk, yogurt, eggs, and vanilla extract.
Once it’s smooth, add the dry ingredients into the wet and continue mixing.
Fold in the cranberries.
Pour the batter into the loaf pan and bake until a toothpick comes out clean. This should take about 35 to 40 minutes.
Once the cranberry bread has finished baking, allow it to cool on a baking rack while you make the glaze.
Whisk together the sifted powdered sugar and orange juice. Then drizzle on top! You want to be sure the loaf has cooled some or else the glaze will just run off.
Can I Use Frozen Cranberries?
While fresh cranberries have the best flavor, you can use frozen if that’s what you have. Be sure they are thawed completely before using and try to remove as much excess water as you can.
Health Benefits of Cranberries:
Cranberries naturally contain the flavonoid, proanthocyanidin (PAC) and other polyphenols that have potential health benefits, including reducing the risk of heart disease. Plus, just one cup of fresh cranberries contain 5.1 grams of fiber, 94 mg of potassium, and over 20% of the Daily Value for vitamin C. Nutrition information provided by the Cranberry Institute.
I caught myself cutting off a piece here and there every time I walked through the kitchen. Get ready friends and family, this Whole Grain Orange Cranberry Bread is going to be delivered to you with a ribbon and a special note from me this holiday season!
Have your house smell like the holiday season when you bake this Whole Grain Orange Cranberry Bread. Bake loaves as holiday gifts that your friends and family will love and they won’t even know it’s lightened up!
Ingredients
Scale
2 cups white whole wheat flour
⅓ cup sugar
¼ tsp salt
2 tsp baking powder
½ tsp baking soda
2 oranges, juiced and zest (reserving 1 tbsp juice)
½ cup milk
2 tbsp plain Greek yogurt
2 eggs
1 tsp vanilla extract
1½ cups fresh cranberries, chopped
For the glaze:
1 tbsp reserved orange juice
1 tbsp powdered sugar, sifted
Instructions
Preheat the oven to 375 degrees F. Spray a loaf pan with cooking spray, set aside.
In a medium bowl, sift together white whole wheat flour, sugar, salt, baking powder, and baking soda.
In a large bowl, with an electric mixer, beat together orange juice, milk, yogurt, eggs, and vanilla extract. Mix dry ingredients into wet ingredients slowly, until just combined. Fold in cranberries.
Bake in the oven for 35-40 minutes, until golden brown and a toothpick inserted in the center, comes out clean.
Let cool on a rack. Meanwhile whisk together the reserved orange juice and powdered sugar. Drizzle on top of the loaf. Slice and enjoy!
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This sheet pan recipe has a special gut health ingredient – miso! Sheet pan dinners are becoming a staple for busy weeknights. Sheet pans dinners are versatile and can be mixed and matched with different ingredients and flavor blends.
Gut Health:
More and more research is being studied about gut health and the connection to overall health. Some are even calling the gut a “second brain” as now studies are showing how much they continuously work together. According to Harvard Medical School, a troubled intestine can send signals to the brain, just as a troubled brain can send signals to the gut. Therefore, a person’s stomach or intestinal distress can be the cause or the product of anxiety, stress, or depression because the brain and the gastrointestinal (GI) system are intimately connected.
Why gut health is important
I’m sure you’ve heard about how probiotics support gut health. If not, probiotics are live bacteria and yeasts that are good for your health, especially your digestive system. We usually think of bacteria as something that causes diseases. The body is full of bacteria, both good and bad. Probiotics are often called “good” or “helpful” bacteria because they help keep the gut stay healthy.
Food rich in probiotics includes yogurt, kefir and fermented foods like sauerkraut, kombucha, tempeh, and miso – the probiotic-rich food I used in this recipe.
What is Miso Paste?
In simple terms, miso is a fermented bean. Primarily, miso is made from soybeans, but any bean can be used. I use chickpea miso or white soybean miso often, just because it’s lighter in color and a more neutral flavor.
Varieties of Miso Paste
Diving a little deeper into the difference between varieties of miso, I consulted one of my favorite cooking resources, The Kitchn.
White Miso
White miso is made from soybeans that have been fermented with a large percentage of rice. The actual resulting color can range from white to light beige, and the miso has a definite sweet taste. White miso is best used in condiments like mayo or salad dressings, or in light sauces.
Yellow Miso
Yellow miso is usually made from soybeans that have been fermented with barley and sometimes a small percentage of rice. It can be yellow to light brown in color. Yellow miso has a mild, earthy flavor and is better for general use in not only condiments, but soup, marinades, and glazes.
Red Miso
Red miso is typically made from soybeans fermented with barley or other grains, though with a higher percentage of soybeans and/or a longer fermentation period. It can range in color from red to dark brown. The deep umami flavor of red miso can overwhelm mild dishes but is perfect for hearty soups, braises, and glazes.
Many have an understanding that probiotics are important for gut health and with cold and flu season upon us, the best defense may be good gut health, but the key to these helpful gut health bacteria is feeding them with prebiotics for the probiotics to flourish in the gut. Prebiotics are a type of fiber. They are un-digestible plant fibers that already live inside the large intestine. The more food, or prebiotics, that probiotics have to eat, the more efficiently these live bacteria work and the healthier your gut will be.
Prebiotics are found in whole foods that are packed with fiber (aka. plants)! To improve gut health, a mixture of both probiotics and prebiotics is needed. Probiotics need to be fed (by prebiotics) in order to remain active and healthy and to benefit you as much as possible.
Bottom Line
Prebiotics (fiber) is the food for probiotics (helpful bacteria) to flourish, to improve gut health.
Let’s put it this way: It’s like you can’t out-exercise a poor diet. The same goes for gut health. You can’t consume more probiotics without consuming prebiotics to improve gut health.
Sheet pan dinners are becoming a staple for busy weeknights. They are versatile and can be mixed and matched with different ingredients and flavor blends. This sheet pan recipe has a special gut health ingredient – miso!
In a small bowl, whisk together miso, sesame oil, soy sauce, ginger, and garlic until smooth.
In an even layer spread the green beans on the baking sheet. Make room in between green beans and place salmon skin side down. Brush salmon generously with miso mixture. Drizzle remaining miso mixture over green beans.
Bake for 6-10 minutes, depending on the thickness of the salmon, until salmon is opaque in the center and can flake easily. Broil for the last 1-2 minutes.
Garnish salmon and green beans with sesame seeds and scallions.
Keywords: dinner, salmon, sheet pan
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Disclosure: This recipe has been updated to be entered into the #CelebrateSeafood recipe contest.
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Looking to switch up the same old appetizer recipes you serve at parties or gatherings? Kick off your next party with Smoked Salmon Avocado Flatbreads your guests will love. By posting this recipe I am entering a recipe contest sponsored by the Seafood Nutrition Partnership and am eligible to win prizes associated with the contest. I was not compensated for my time.
I was excited to enter this recipe contest sponsored by the Seafood Nutrition Partnership because I feel like seafood does not get enough love in the appetizer department. Also, I selfishly can’t wait to see what everyone else came up with for this contest to get even more seafood inspired recipe ideas.
Yes, you may see the usual shrimp cocktail, or crab dip included in an appetizer spread. There are so many other seafood options to consider.
Why add more seafood into your weekly routine?
Eating seafood twice a week reduces the risk of death from any health-related cause. Studies show it may reduce your risk of heart disease, plus it gives you more energy throughout the day. (Source)
My feeling is the general population knows they should eat more seafood, but not sure how to prepare it. From delicate, mild flounder to rich, flavorful salmon, or sweet and savory shrimp, seafood can please any palate. Seafood fits with all of your favorite flavors – it can be incorporated into a spicy Latin dish, flavorful Creole recipe, light, and refreshing salad, or a rich Italian pasta bowl.
I’ve loved smoked salmon ever since I was introduced to it when I worked at a local bagel shop in high school. It has a silky, buttery, texture balanced with a not so fishy, smokiness flavor. All seafood, including smoked salmon, is one of the leanest sources of protein and a superfood packed with nutrients such as omega-3s, which is essential for your good heart health.
The Great Debate: Farm-Raised or Wild Caught:
I get this question often and I never tell anyone one way or another, but rather to help them educate themselves. The Seafood Nutrition Partnership collaborates with FishWatch.gov who provides easy-to-understand facts about the science and management behind U.S. seafood and tips on how to make educated seafood choices. Helping everyone—from chefs to consumers—understand sustainable seafood.
Also, check out Monterey Bay Aquarium’s Seafood Watch. They make recommendations, in your area, showing you which seafood items are “Best Choices” or “Good Alternatives,” and which ones you should “Avoid.” This list is constantly being updated as things are changing.
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Looking for a protein-packed and plant-based breakfast? Try a new breakfast idea, Smashed Chickpea Scramble.
I have a slight obsession with chickpeas. If you search “chickpeas” on my recipe index tab, there are plenty of recipes to choose from. For me, what I think sets them apart is their texture. With a firmer texture, chickpeas are sturdier in dishes. Plus, chickpeas have a slightly nutty taste that pairs well with many flavors.
Ever wonder how I come up with new recipes?
The recipe development process:
I am usually inspired with new recipe ideas from when I travel, go out to eat, or just chatting with my friends, family, and clients. This recipe was inspired when I was counseling a client who was looking for warm plant-based breakfast ideas, that is packed with protein.
The first priority of when I develop a new recipe is taste. If it doesn’t taste good, then no one is going to want to make it or even eat it. Then I think of the nutritional value. Hello, dietitian here. Of course, I’m going to add that to the recipe development process.
During this client’s session, she mentioned she loved chickpeas. We had a brief bonding moment of our love for chickpeas. She asked if I had a chickpea breakfast recipe. I did not! Well, I have this cookie dough smoothie bowl, but she specifically asked for something warm.
Every recipe on here has a story. This is how this recipe became created. This is why I love cooking! I’m inspired daily to get creative in the kitchen.
In a bowl, add chickpeas, water, and 1 tablespoon olive oil. Mash with the back of a fork, leaving some whole for texture.
Fold in turmeric, cumin, ginger, garlic powder, salt, pepper, and hummus until well combined.
Heat remaining 1/2 tablespoon olive oil in a skillet. Add the smashed chickpea mixture with spinach. Saute until chickpeas are warmed through and spinach has wilted.
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Looking to add more fruits and vegetables in your day? This Banana Berry Smoothie is a simple (and delicious) solution to help you meet the recommended amount of fruits and vegetable each day.
The recommended amount of fruits and vegetables in the Healthy U.S.-Style Eating Pattern, of the 2015-2020 edition of the Dietary Guidelines, is 2 cup-equivalents of fruit and 2½ cup-equivalents of vegetables per day. (source)
Reading those recommendations, it may not seem that hard, but on a regular basis, Americans are not meeting that target goal.
Why not start the day with a smoothie packed with fruits and vegetables? If you’re not used to adding vegetables to a smoothie, this recipe is a great one to start off with. The flavors of the berries and bananas take over and you won’t even know the spinach is even in there!
Once you start feeling a little more comfortable with adding vegetables into your smoothie, start trying new variations. Smoothie aficionados are adding vegetables like cauliflower, kale, cucumber, carrots, and even broccoli to their smoothie mix. What vegetables do you add to your smoothie?
Time-saving tip:
Save time in the morning and make smoothie bags. Pre-measure the fruits, veggies, and mix-ins (like chia, flax, peanut butter powder) of your choice in a ziplock bag. Now in the morning, all you have to do is drop the smoothie contents in the blender and add milk (or liquid of choice) for a smoothie ready in under a minute.
Looking to add more fruits and vegetables in your day? This Banana Berry Smoothie is a simple (and delicious) solution to help you meet the recommended amount of fruits and vegetable each day.
Ingredients
Scale
1/2 cup milk
1 banana
1/4 cup raspberries
1/4 cup wild blueberries
1 tablespoon chia seeds
1 cup baby spinach
water or ice, as needed, for desired consistency
Instructions
In a blender, combine milk, banana, raspberries, blueberries, chia seeds, and spinach. Blend until smooth.
For a thicker consistency, add ice. For a thinner consistency, add water.
Don’t have time in the morning to prepare hearty steel cut oatmeal for breakfast? With a little meal prep will help solve that morning rush and nourish your body with a wholesome breakfast with these Frozen (Single Serving) Pumpkin Steel Cut Oatmeal.
Breakfast is the most important meal of the day. How many times have you heard that before? While I believe all meals are important, a good breakfast fuels you up and gets you ready for the day. During the weekends, I love having a leisurely breakfast, sipping my coffee, and enjoying my morning. During the week breakfast making time is 5 minutes or less, rush out the door and coffee in the car on my commute.
Steel cut oatmeal is a hearty wholesome breakfast, but its downfall is that it takes about 15-20 minutes to cook. I’d rather get an extra 20 minutes of sleep. I know I’m not the only one!
Want to enjoy steel cut oats in under 2 minutes? Meal prep to the rescue! Spend 20 minutes one day and have steel cut oats all week. Even if they weren’t steel cut oats and rolled oats instead, the time to take out all the mix-ins is just too much when you are trying to get out the door. Instead, simply take your little frozen single-serving steel cut oat “muffin”, add a few drops of water and pop it into the microwave.
steel cut vs. rolled oats vs. old fashioned oats – what’s the difference?
Steel cut oats vs. rolled oats vs. old-fashioned oats can get confusing. Steel cut oats are whole oat groats cut into little pieces. They are higher in fiber and protein than rolled and instant oats making it more filling and satisfying breakfast.
Make these. You’ll thank me when you are enjoying a hearty breakfast with that extra 20 minutes of sleep.
Don’t have time in the morning to prepare hearty steel cut oatmeal for breakfast? With a little meal prep will help solve that morning rush and nourish your body with a wholesome breakfast with these Frozen (Single Serving) Pumpkin Steel Cut Oatmeal.
Ingredients
Scale
1 cup steel cut oats
3 cups water
⅛ tsp salt
1 banana, mashed
1½ cup pumpkin puree
2 tbsp chia seeds
2 tbsp ground flaxseed
2 tsp pumpkin pie spice
1 tsp pumpkin pie spice extract (can sub vanilla extract)
½ cup walnuts, chopped
Instructions
In a pot, bring water to a boil. Add salt and steel cut oats. Reduce heat to a low simmer. Cover and cook 15. Stir once or twice during cooking time.
Remove oats from heat. Stir in mashed banana, pumpkin, chia seeds, flaxseed, cinnamon, pumpkin pie spice, and pumpkin pie extract.
Spray a large muffin pan with cooking spray. Fill 6 muffin cups with the steel cut oats. Sprinkle chopped walnuts on each.
Freeze steel cut oats in muffin tins until solid. Remove from muffin pan and store in a ziplock bag.
To enjoy warm, simple add a few drops of water and reheat in the microwave for 1 minute and 30 seconds – 2 minutes.
Chickpeas, also known as garbanzo beans, is a popular legume across many cuisines. These versatile legumes are also packed with high-quality plant protein, soluble and insoluble fiber, and beneficial polyunsaturated fatty acids.
Grab these for a protein-packed snack or top on a salad. I always tell clients to make these to top their salads when they are looking for a crunch factor in place of croutons.
The best part, you can customize these with any flavor you like! Craving sweet? Try roasting the chickpeas with a little cinnamon and sugar. Looking to add a little heat? Add a little chili powder to the mix.
Dry chickpeas thoroughly. In a bowl, toss the chickpeas with olive oil and lemon to coat. Sprinkle with garlic powder and salt. Toss again.
Transfer chickpeas in an even layer to the prepared baking sheet.
Bake for 50 minutes to 1 hour, stirring occasionally, until crispy. Let cool for at least 1 hour, which will make the chickpeas crunchier as they cool.
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Make dinner time less stressful with easy prep and easy clean-up. This Sheet Pan Bruschetta Chicken with Roasted Asparagus is quick, nourishing, and delicious! Sheet pan dinners have been lifesavers during busy weeks. Throw ingredients together on a sheet pan and roast for a simple sheet pan dinner. They make busy weeknights a bit more manageable. With just only one pan to clean up, count me in. It’s exciting that sheet pan dinners are this month’s Recipe ReDux theme. I can’t wait to see what other members came up with. We will all have so many new ideas to try now! Hate scrubbing pans? Me too! I highly suggest investing in parchment baking sheets. It makes clean up even easier! No food gets stuck to the pan, so no scrubbing required!
In my house, we have a pretty solid system in place. I cook, and my boyfriend does the dishes. He loves sheet pan dinner nights because he barely has to clean a thing. Print
Make dinner time less stressful with easy prep and easy clean-up. This Sheet Pan Bruschetta Chicken with Roasted Asparagus is quick, nourishing, and delicious!
In a small bowl, combine the tomatoes, olive oil, balsamic vinegar, garlic, basil, salt, and pepper. Set aside.
Season both sides of the chicken with salt and pepper. Place chicken in a line on one end of the prepared baking sheet.
Place asparagus on the opposite side of the baking sheet in a single layer. Drizzle olive oil, salt, and pepper over asparagus. Toss to combine to evenly coat.
Place in the oven and bake for 25 minutes. Remove from oven and top chicken with mozzarella cheese. Toss the asparagus. Cook for an additional 5-10 minutes until chicken reaches an internal temperature of 165 degrees F and asparagus is tender.
Top chicken with bruschetta and serve immediately.
Notes
If chicken breasts are thick, cook chicken for 10 minutes alone first before adding asparagus to the pan.
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Ever tried quinoa for breakfast? Adding quinoa to your oatmeal in the morning adds an extra protein and fiber punch. This Quinoa Oatmeal with Berries recipe will keep you full all morning.
I’m sure everyone is back into their normal routines again. We’ve made it over the hump getting back into the groove after the fun summer months. I’ve never hit the snooze button so much in my life.
Celebrate Whole Grains Month:
The first couple weeks getting back into a solid routine are pretty tough, but the key was starting the day with a solid breakfast. September is back to school month, but did you know it is also Whole Grains Month! Are you a quinoa connoisseur or a fan of farro? Think you are savvy with whole grains? Test your skills on the Guess the Grains Quiz.
With a slightly nutty flavor, quinoa is a complete protein, which means that it contains all the essential amino acids our bodies can’t make on their own.
Using the same quinoa oatmeal base, this recipe can be easily customized with any flavors you like. Aim for a mix of carbohydrates, fiber, and protein for a balanced breakfast. This will help maintain stable blood sugars to avoid the mid-morning crash.
If you are used to the flavored sweetened packets and looking to transition to oatmeal with less added sugar, try using fruit and cinnamon to sweeten it up. My favorite trick is to heat frozen berries. They become all gooey and syrupy without adding added sugar.
Place oatmeal and milk in a saucepan, and bring to a boil. Stir over low heat for 5-7 minutes, until oatmeal begins to thicken. Stir in the maple syrup and cooked quinoa.
Add oatmeal quinoa mixture to a bowl. Top with strawberries, raspberries, and almonds.
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I’m sharing this Roasted Garlic Cauliflower Mashed Potatoes over on the Healthy Aperture blog today. Plus, I’m chatting about taking away the stress around holiday eating and ways to incorporate balance.
