Category Archives: Quick & Easy

Butternut Squash and Kale Pita Pizza

30 minutes or less, Dietary, Egg Free, Fall, MAIN DISHES, Nut Free, Pizza, PREP, Quick & Easy, Recipes, Vegetarian, Vegetarian, Winter

March 9, 2017 by Chef Julie RD

2 Comments

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Turn leftovers into something brand new like this Butternut Squash and Kale Pita Pizza.
Disclosure: By posting this recipe I am entering a recipe contest sponsored by Toufyan Bakeries and am eligible to win prizes associated with the contest. I was not compensated for my time.
This recipe was inspired by leftovers and of course Toufyan Bakeries. Adrian and I like to watch Chopped and anytime I have a refrigerator full of leftovers, I pretend I am on an episode. In this mystery basket, the items that I had to work with was leftover roasted butternut squash, an already baked sweet potato, and kale that was on its last legs.

#ad Using #Toufayan pitas to make personal Butternut Squash and Kale Pizzas #thereciperedux

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I utilize pitas for pizzas often as they are the perfect size for a personal pie. Toufayan Bakeries uses old-world recipes with only top quality, wholesome ingredients. Toufayan Pita is naturally cholesterol free and trans fat-free, so it’s the perfect vessel to load with your favorite toppings!
I was pleasantly surprised how thick, creamy, and delicious the base of the sweet potato came out, which helped the pita not get soggy when baked. The edges crisped up perfectly in the oven.
I wanted to try something different than mozzarella cheese on top, so I went for fontina. It paired perfectly with this flavor combination since this semi-soft cow’s cheese has a gentle buttery and nutty flavor.
The recipe notes that the balsamic glaze drizzled top is optional, but I might change that to mandatory!

Butternut Squash and Kale Pita Pizza

Author: Julie @ RDelicious Kitchen
Yield: 2

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Ingredients

Scale

2 whole wheat Toufayan Pita Bread pitas
1 sweet potato, baked skin removed
2 cloves garlic, minced
2 tablespoons low-sodium chicken stock
1 teaspoon black pepper
1 cup butternut squash, cubed and roasted
2 teaspoons olive oil
1 small red onion, sliced
2 cups kale, stems removed, roughly chopped
1/2 cup fontina cheese, shredded
(optional) 1 tablespoon balsamic glaze

Instructions

Preheat the oven to 400 degrees F.
Remove the skin from the sweet potato. In a small food processor, puree the sweet potato, garlic, chicken stock, and black pepper. Spread evenly on both of the pitas.
In a large saute pan over low-medium heat, saute onions until caramelized. Just as the onions are about done, add the kale and saute until kale has wilted. Season with salt and pepper.
Assemble your pizzas by spreading the sweet potato mixture at the bottom, adding the caramelized onions and kale, then butternut squash.
Sprinkle with cheese and place in the oven for 2-3 minutes, until cheese has melted and pizza is warmed through.
Let slightly cool and drizzle with balsamic glaze, if using.

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What have you recreated with your leftovers?

To find out more about Toufayan Bakeries, follow them on Facebook and Instagram. Their products are available nationwide.

Spanish-Style Cauliflower Rice

Dairy Free, Dietary, Egg Free, Gluten Free, MAIN DISHES, PREP, Quick & Easy, Recipes, Side Dishes

March 3, 2017 by Chef Julie RD

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Cauliflower rice can replace rice in any recipe for a low-carb option. Try this Spanish-Style Cauliflower Rice inspired by traditional Spanish flavors.

My fiance’s family is originally from Spain and over the years of us dating, I’ve really come to learn about Spanish cuisine and now love using certain spices that are common in traditional Spanish dishes. One spice that is commonly used is smoked paprika.

What is smoked paprika?

Smoked paprika is a Spanish cousin to the more widely used sweet Hungarian paprika. It’s made from pimiento peppers that have been dried and smoked over an oak fire, then ground into a fine powder. It has a deep red color and a smoky aroma.

Spanish-Style Cauliflower Rice on a marble slab with almonds

Cauliflower rice has become one of my favorite side dishes because it cooks up so quickly, plus it adds a full serving+ of vegetables to a meal.

Cauliflower is a member of the cruciferous vegetable (or Brassicaceae) family- along with broccoli, cabbage, kale, Brussel sprouts, and some other less common varieties.

Spanish-Style Cauliflower Rice

Author: Chef Julie Harrington, RD
Prep Time: 10
Cook Time: 15
Total Time: 25 minutes
Yield: 6
Category: side dish
Method: stove top
Cuisine: spanish

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Ingredients

Scale

2 medium heads cauliflower, cored and riced (see tips in the note section)
1 tablespoon coconut oil
1 onion, finely chopped
3 cloves garlic, minced
¾ teaspoon smoked paprika
¾ teaspoon ground cumin
½ cup low-sodium chicken broth
2 tablespoons tomato paste
salt and pepper, to taste
¼ cup raw almonds, chopped
¼ cup parsley, finely chopped

Instructions

Heat coconut oil in a large skillet over medium-high heat. Add the onion and garlic, until the onion begins to turn translucent and is fragrant. Add the cauliflower and cook, stirring occasionally, for about 5 minutes, until cauliflower is tender. (Be sure to not overcook, or cauliflower will become mushy) Add paprika and cumin. Sauté for an additional minute.
In a small bowl, whisk together the chicken broth and tomato paste until smooth. Add to the skillet and stir to incorporate into the cauliflower rice. Cook for 2-3 minutes until liquid has absorbed and evaporated.
Season with salt and pepper. Sprinkle with almonds and parsley.

Notes

recipe adapted from Paleo magazine

To rice the cauliflower:
option 1: Take a box grater and grate the cauliflower into rice in a bowl
option 2: Place cauliflower florets in a food processor pulse until reach desired rice consistency.
option 3: Buy the pre-riced cauliflower, often found fresh in the produce section or frozen at your local grocery store.

Keywords: cauliflower, cauliflower rice, spanish

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Jumbo Skillet Apple Pancake

Baked Goods, Breakfast & Brunch, Dietary, Fall, Gluten Free, MAIN DISHES, PREP, Quick & Easy, Recipes, Seasonal, Vegetarian

February 24, 2017 by Chef Julie RD

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Serve pancakes family style with this (grain-free) Jumbo Skillet Apple Pancake.
Confession: I am a terrible pancake flipper. I am a waffle maker pro, but when it comes to pancakes, I fall short.

Are you team #pancake or team #waffle? If you are a terrible pancake flipper like me, make this Jumbo Apple Skillet Pancake

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It’s either I am too eager to flip them before they are ready or the flipping process is just a disaster, like how I flipped it right on top on my other pancakes and I just made one giant pancake mound. Culinary school graduate fail.
I was going to attempt to make this recipe into individual pancakes, but instead of the hassle of making a bunch of pancakes, I tried making one giant pancake and let me tell you.. it was the best idea I’ve ever had.
This giant pancake can now be served family style, so no more waiting for your stack on Sunday morning when everyone else is chowing down. Plus, no more pancake flipping disasters!
I opted to top mine with apple slices this time, but now I am thinking of all the topping options I want to try. This is going to become a staple on my weekends. Bonus, it heats up well too!

Jumbo Skillet Apple Pancake

Author: Chef Julie Harrington, RD
Prep Time: 10
Cook Time: 20
Total Time: 30 minutes
Yield: 6
Category: Breakfast
Method: Oven-Baked

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Description

Serve pancakes family style with this (grain-free) Jumbo Skillet Apple Pancake.

Ingredients

Scale

4 eggs
¾ cup full-fat coconut milk, from the can
1 tablespoon maple syrup
1 teaspoon almond flour
2 tablespoons arrowroot starch (or tapioca starch)
2 teaspoons cinnamon, plus more for garnish
¼ teaspoon baking powder
1/8 teaspoon sea salt
1 tablespoon coconut oil
1 apple (such as a Honeycrisp Pink Lady), peeled, cored, and thinly sliced

Instructions

Place a large cast iron skillet in the oven. Preheat the oven to 450 degrees F, leaving the skillet inside during preheating.
In a large bowl, whisk together the eggs, coconut milk, maple syrup, and vanilla. In a separate bowl, whisk together the almond flour, arrowroot starch, cinnamon, baking powder, and salt. Pour the dry ingredients into the egg mixture and stir until fully combined.
Carefully remove the hot skillet from the oven and add the coconut oil. Swirl it around the pan to coat the bottom and sides. Carefully pour the batter into the skillet. Gently place the apple slices on top. Bake for 15-20 minutes, or until golden brown and slightly puffed.
Serve sprinkled with extra cinnamon and drizzle with maple syrup, if desired.

Notes

adapted from Paleo Magazine

Keywords: #pancake #jumbopancake #apple #glutenfree #breakfast #brunch

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Prickly Pear & Wild Blueberry Smoothie

30 minutes or less, Drinks & Smoothies, MAIN DISHES, Quick & Easy, Recipes, Snacks

February 12, 2017 by Chef Julie RD

Start your morning with a simple smoothie with an exotic twist. The mix of prickly pear and wild blueberries adds a burst of flavor while packing in antioxidants to start your morning off right.
Disclosure: By posting this recipe I am entering a recipe contest sponsored by the Wild Blueberry Association of North America and I am eligible to win prizes associated with the contest. I was not compensated for my time.
Did you know there are two different kinds of blueberries? The two different varieties are regular, cultivated blueberries and Wild Blueberries. While they may have a few similar qualities, they are quite different.

#ad Switch up your smoothie and #WildYourSmoothie with @WildBberries and a prickly pear combo!

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Wild Blueberries have a more intense flavor than regular blueberries. Wild Blueberry plants grow wild and are genetically diverse with thousands of interlocking plants spreading naturally across fields called barrens. It’s this diversity that gives Wild Blueberries their complex and delicious flavor — an extraordinary mix of tart and sweet.
I wanted to highlight Wild Blueberries’ unique flavor profile with another unique fruit – prickly pear! I was recently asked what my strategies were to add plenty of produce into my daily eating habits. My response was, make it fun! Try adding unique and exotic new produce to your regular routine so it never gets boring.
An item like Wild Blueberries, you won’t find in the fresh produce section. You can find Wild Blueberries in the frozen fruit section of your local grocery store; just make sure the package says “Wild”. The Wild Blueberry crop (99% of it) is frozen. These potent little berries are individually quick-frozen (IQF) at harvest, locking in their nutrition and taste.
Wild Blueberries have twice (2x) the antioxidant capacity of larger, cultivated blueberries. A growing body of research shows the potential health benefits of Wild Blueberries including gut health, diabetes, cancer and brain health.
It’s a no-brainer that I now always have Wild Blueberries stashed in my freezer.

Prickly Pear & Wild Blueberry Smoothie

Author: Julie @ RDelicious Kitchen
Yield: 2

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Ingredients

Scale

1 prickly pear, peeled and diced
1 cup frozen wild blueberries
1/2 cup unsweetened almond milk
1/2 tablespoon flax seeds
1 teaspoon cinnamon
1 banana, peeled
Ice (optional)

Instructions

Blend all ingredients together until smooth and creamy.
Serve immediately.

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Chicken Zoodle Soup

Dairy Free, Dietary, MAIN DISHES, Nut Free, Poultry, PREP, Quick & Easy, Recipes, Soups & Stews

February 6, 2017 by Chef Julie RD

Soups on! Did you know February is Soup Season? I am kicking off Soup Season with this Chicken Zoodle Soup.This post is sponsored by the General Mills Bell Institute of Health and Nutrition on behalf of Progresso^TM and ReganMillerJones, Inc. I received free samples of the soup mentioned and was compensated for my time, but as always, opinions are my own! Thank you for supporting brands that make RDelicious Kitchen possible!
During this time of year, soup becomes almost an everyday staple for me. There is nothing better than cozying up to a warm bowl of soup on a cold winter day. If it is a soup from scratch or from a can or package, my goal is to bump up the veggies.
I get a lot of questions about canned soup from clients. Canned soup is quick & easy. It’s convenience in a can! Whether you’re cooking for one or a family, prep a meal in minutes. There is a whole aisle dedicated to just soup at my local grocery store, so it can be challenging to decide which one would be the best choice.
First, check your ingredient list. Progresso^TM is now serving White Meat Chicken With No Antibiotics. Ever! They do not include any artificial colors or flavors.
Then, check the serving size. You may be surprised, in a can of soup there is usually more than 1 serving per container. In one can of Progresso^TMLight Chicken Noodle Soup there are 2 servings. By adding zoodles, this one can of soup turned into 4 servings, which now cuts the sodium in half per serving.
Have #SoupYourWay by pairing with zoodles, a side salad, or a sandwich.

By adding more veggies, it adds an extra punch of nutrition and flavor, helps stretch your dollar, which in turn will create more servings to also help lower the sodium content.Progresso^TM is out to prove that “vegetables” and “flavors” can co-exist.

ad: Enjoy this Chicken Zoodle Soup in minutes! #SoupYourWay @progresso @bellinstitute

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Simply pour the hot soup over the zoodles and enjoy. It can’t get much simpler than that!

If you have leftovers, make sure you are cooling down and storing properly. Leftover soup can last in the refrigerator for three days and up to one month in the freezer. Follow these steps to store soups for later use.

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.

ad: Have #SoupYourWay with zoodles! Try Chicken Zoodle Soup @Progresso @bellinstitute

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Chicken Zoodle Soup

Author: Julie @ RDelicious Kitchen
Yield: 4

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Ingredients

Scale

1 can ProgressoTM Light Chicken Noodle Soup
1 large zucchini, spiralized

Instructions

Heat soup in a small pot over medium-high heat.
Spiralize zucchini and divide between 4 bowls. Pour hot soup over zoodles and serve immediately.

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For more soup news and recipes, be sure to visit the Progresso^TM website, Pinterest, Instagram, and Facebook pages.
And don’t forget to check out Bell Institute of Health and Nutrition, for the latest on nutrition research.

Tropical Green Smoothie

30 minutes or less, Dairy Free, Dietary, Drinks & Smoothies, Egg Free, Gluten Free, MAIN DISHES, PREP, Quick & Easy, Recipes, Snacks

February 1, 2017 by Chef Julie RD

6 Comments

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Trying to add more fruits and veggies to your daily eating habits? Add both first thing in the morning with this Tropical Green Smoothie.
It’s February 1st – how is everyone doing on their New Year’s Resolutions so far? I saw a funny post on instagram that January was just a “practice round”. The problem setting big resolutions or goals, is you have to refine them in the beginning and make small habit forming changes to help you get to your end goal.

Trying to squeeze in more veggies in the morning? Try this Tropical Green Smoothie! #breakfast #smoothie #rdchat

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One goal that I have been discussing a lot lately this path month is simply including more fruit and vegetables within meals and snacks. Just simply go back to the basics. Are you really getting in the minimum recommendation of 5 fruits and vegetables a day? If the answer is no, this should be your starting point.
If eating healthier or maintaining a healthy weight is your goal for 2017, start here. Try to add a serving of fruit and/or vegetables at every meal and snack. If you are typically consuming 3 meals and 2 snacks per day (and now you are adding a fruit and/or vegetable to each) – BAM! You just reached the minimum daily recommendation for fruits and vegetables for the day.
Smoothies are a fantastic way to add both fruit and vegetables in one meal! The secret to this smoothie is the frozen avocados. Now, of course, you can freeze them yourself, but now Welch’s prepackages them in the frozen aisle. Now, you won’t have to worry about the other portion of your avocado turning too quickly. The frozen avocado makes this smoothie so creamy, almost like a consistency of a milkshake.

Tropical Green Smoothie

Author: Julie @ RDelicious Kitchen
Yield: 1

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Ingredients

Scale

1/2 banana, frozen
1/4 cup frozen mango
1/4 cup frozen pineapple
1/4 cup frozen avocado (or quarter fresh avocado)
1 cup kale (or spinach)
1 tablespoon chia seeds
1 cup almond milk (or milk of your choice)

Instructions

Place all ingredients into a blender and blend until smooth.
Add water for a thinner consistency or add ice for a thicker consistency.

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Southwest Stuffed Peppers

Dietary, Egg Free, Gluten Free, MAIN DISHES, Nut Free, PREP, Quick & Easy, Recipes, Vegetarian, Vegetarian

January 22, 2017 by Chef Julie RD

1 Comment

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Looking for a budget friendly recipe? You’ve come to the right place. These Southwest Stuffed Peppers will keep your stomach and wallet full coming in at only $1.06 per serving.
The Recipe ReDux challenged members to see how low they can go and make a meal for less than $3 per serving.
Did you know that within the top 3 New Year’s resolutions #3 involved finances?
1. Lose Weight/Eat Healthier
2. Life/Self Improvements
3. Better Financial Decisions
Many are looking to make better financial decisions this year, myself included. I was curious to see how much I was actually spending on groceries per month, so I tracked it for the month to see my typical cost on groceries. Being a food blogger and one who weirdly enjoys grocery shopping, when I see new items they tend to creep into my cart. That being said, my monthly grocery spending was a little higher than I thought it would be.
Ever since then I’ve been more conscious of my spending when at the grocery store. I loved that this Recipe ReDux theme was this month because I had fun shopping to see how low I can go with the cost per serving. This definitely busts the myth that “healthy eating is expensive”, considering this recipe totals to $1.06 per serving made with healthy and wholesome ingredients.

Looking for some cost effective dinners? Try these Southwest Stuffed Peppers – only $1.06 per serving! #thereciperedux

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Here’s the breakdown:

Wondering what I will be doing with those half cans of ingredients? I love being creative with extra ingredients that I have in the fridge. I think this will turn into a burrito bowl.

Southwest Stuffed Peppers

Author: Julie @ RDelicious Kitchen
Yield: 6

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Ingredients

Scale

3 red bell peppers
1/4 cup quinoa
1 tablespoon olive oil
1 small onion
1 clove garlic, minced
1/2 (14.5 oz) can black beans, drained and rinsed
1/2 (14.5 oz) can corn, drained and rinsed
1/2 (14.5 oz) can no-salt-added diced tomatoes, drained
1/2 cup cheddar cheese, shredded
1/2 avocado, sliced
salt and pepper, to taste

Instructions

Preheat oven to 350 degrees F. Spray a baking sheet with nonstick cooking spray. Slice pepper in half lengthwise, place on baking sheet. Bake for 10 minutes.
Cook quinoa according to package directions.
In a saute pan, heat olive oil over medium-high heat. Add onions, saute until translucent. Add the beans, corn, tomatoes, and cooked quinoa and cook until heated through. Stir in cheese.
Remove peppers from oven and stuff with bean mixture. Bake for an additional 5 minutes.
Remove from oven and top with avocado slices.

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Don’t forget to check out other Recipe ReDux members money-saving recipes!

Snickerdoodle Oatmeal

30 minutes or less, Breakfast & Brunch, Dietary, Gluten Free, PREP, Quick & Easy, Recipes, Vegetarian, Winter

December 19, 2016 by Chef Julie RD

2 Comments

Cozy up to a bowl of Snickerdoodle Oatmeal this holiday season!During the winter months, I always crave a warm bowl of oatmeal in the morning. Skip the sugary packets of oats and create a hearty bowl with simple ingredients, that I am sure are probably in your kitchen already.

Cozy up to a bowl of Snickerdoodle Oatmeal for #breakfast this holiday season!

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Surprisingly, I am not the biggest fan of snickerdoodle cookies. I think it’s because I don’t prefer sugar cookies (the base of snickerdoodles). I am more of a chocolate chip cookie kind of gal, but I do love the warm cinnamon sugar combination from snickerdoodles.

McCormick recently came out with a new roasted cinnamon. The roasted version has a richer, deeper flavor than traditional cinnamon. If you love cinnamon and want a bigger and bolder flavor, you have to try roasted cinnamon.
The toppings of this oatmeal really make this breakfast a winner! Have you tried the seasonal Larabar snickerdoodle flavor? Plus, swirling in Betsy’s Best cinnamon chia gourmet peanut butter adds that extra pop of flavor.

Snickerdoodle Oatmeal

Author: Julie @ RDelicious Kitchen
Yield: 1

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Ingredients

Scale

1/3 cup rolled oats
1 cup milk
1/2 banana
2 teaspoons cinnamon
1 teaspoon vanilla extract
1 teaspoon maple syrup
1/2 tablespoon chia seeds
1/4 cup vanilla kefir
(optional toppings): sliced banana, Betsy’s Best cinnamon chia peanut butter, snickerdoodle larabar

Instructions

Combine rolled oats and milk in a saucepan over medium heat. Slice a banana into thin piece, gently fold into oats. Let cook for 2-3 minutes.
Once oatmeal begins to simmer, stir vigorously to break down the banana slices.
Cook until oats reach desired consistency and liquid is absorbed.
Stir in cinnamon, vanilla extract, maple syrup, chia seeds, and kefir. (the kefir will make your oats super creamy!)
Add desired toppings!

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Sautéed Brussels Sprouts with Apples and Chicken Sausage

30 minutes or less, Dairy Free, Dietary, Egg Free, Gluten Free, MAIN DISHES, Nut Free, Poultry, PREP, Quick & Easy, Recipes

September 28, 2016 by Chef Julie RD

7 Comments

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I feel like poor Brussels sprouts have always had bad reputation. Don’t turn up your nose to nutritious Brussel sprouts. Cook them in flavorful ways like these Sautéed Brussels Sprouts with Apples and Chicken Sausage.
Growing up did your parents tell you to “eat your Brussel sprouts!”? Some still cringe when they hear that. I would guess 9/10 times those people were eating boring, unflavored, under seasoned sprouts.
I find that with many vegetables. Try cooking veggies in a variety of cooking methods and season in different ways. I showcased this idea in a cooking class once, where we cooked cauliflower in 4 different ways: steaming, boiling, roasting, and mashing with a variety of spices and herbs. It was interesting to hear everyone’s views of which method they preferred. Just because you don’t like a vegetable one way, doesn’t mean you won’t like in another way.

Make dinner in less than 20 minutes with fall flavors – Try Sautéed Brussel Sprouts with Apples and Chicken Sausage #familymeals

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Don’t count out Brussels sprouts just yet, until you try this Sautéed Brussels Sprouts with Apples and Chicken Sausage recipe!
Brussels sprouts are part of the Brassica family of vegetables, which also includes cabbage, broccoli, kale, and collard greens. They are rich in many valuable nutrients. They are an excellent source of vitamin C and vitamin K. They are a very good source of numerous nutrients including folate, vitamin A, manganese, dietary fiber, potassium, vitamin B6 and thiamin (vitamin B1) and a good source of omega-3 fatty acids, iron, phosphorus, protein, magnesium, riboflavin (vitamin B2), vitamin E, calcium, and niacin.
What is your favorite way to enjoy Brussels sprouts?

Sautéed Brussels Sprouts with Apples and Chicken Sausage

Author: Julie @ RDelicious Kitchen

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Ingredients

Scale

1 1/2 tablespoons olive oil, divided
1 package garlic chicken sausage (6 links)
1 onion, diced
3 cloves garlic, minced
1 pound Brussels sprouts, shaved with a food processor or roughly chopped
2 tablespoons apple cider vinegar
1 honeycrisp apple, julienne
salt and pepper, to taste

Instructions

Slice the chicken sausage on a bias (or simply on an angle). In a large pan, heat 1/2 tablespoon olive oil and cook chicken sausage. Remove from pan and set aside.
Add remaining olive oil in the pan and sauté onions and garlic until caramelized. Add shredded Brussels sprouts and cook for an additional 2-3 minutes or until desired doneness. Add apple cider vinegar and cook for an additional minute.
Add apple slices and cook until just warmed through. Add the chicken sausage back in and toss until combined. Season with salt and pepper, to taste.

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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

4 Comments

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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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What is smoked paprika?

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