Whole Grains 101

Today is Sample Whole Grains Day! To celebrate, I am sharing the inside scoop about whole grains and sharing whole grain recipes from Registered Dietitians.
Whole Grains 101 via RDelicious Kitchen @RD_KitchenWhat are whole grains?
All grains start as whole grains. Whole grains are the entire seed of a plant. The seed, also called a “kernel”, is made up of three edible parts – the bran, the germ, and the endosperm.
Bran: The bran is the multi-layered outer skin of the edible kernel. It contains important antioxidants, B vitamins, and fiber.
Germ: The germ is the embryo which has the potential to sprout into a new plant. It contains many B vitamins, some protein, minerals, and healthy fats.
Endosperm: The endosperm is the germ’s food supply, which provides essential energy to the young plant so it can send roots down for water and nutrients, and send sprouts up for sunlight’s photosynthesizing power. The endosperm is by far the largest portion of the kernel. It contains starchy carbohydrates, proteins and small amounts of vitamins and minerals.

What is a “refined grain”?
“Refined grain” are processed (or milled) referring to grains that are not whole, because they are missing one or more of their three key parts (bran, germ, or endosperm). White flour and white rice are refined grains, for instance, because both have had their bran and germ removed, leaving only the endosperm.
Health Benefits of Whole Grains:
With the bran, germ, and endosperm being all intact, whole grains have a variety of health benefits. People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases. Grains provide many nutrients that are vital for the health and maintenance of our bodies.

  • B vitamins (thiamin (Vitamin B1), riboflavin (Vitamin B2), niacin (Vitamin B3) and folate (Vitamin B9) are important in a variety of biological functions.
  • Folate (folic acid), one of the B vitamins, helps the body form new cells and can prevent certain birth defects.
  • Iron is used to carry oxygen in the blood.
  • Magnesium is a mineral that is involved in more than 300 processes in the body.
  • Selenium is important for a healthy immune system and regulating thyroid hormone action.

How to identify whole grains:
The Whole Grain Council has developed a Whole Grain Stamp to help consumers easily identify whole grains. There are three different varieties of the Whole Grain Stamp: the 100% Stamp, the 50%+ Stamp, and the Basic Stamp.
whole grain stamp
For more information, visit www.wholegrainscouncil.org

Oats have a sweet flavor that makes them a favorite for breakfast cereals. Unique among grains, oats almost never have their bran and germ removed in processing. In the U.S., most oats are steamed and flattened to produce “old-fashioned” or regular oats, quick oats, and instant oats. The more oats are flattened and steamed, the quicker they cook – and the softer they become. If you prefer a chewier, nuttier texture, consider steel-cut oats, also sometimes called Irish or Scottish oats. Steel-cut oats consist of the entire oat kernel (similar in look to a grain of rice), sliced once or twice into smaller pieces to help water penetrate and cook the grain.
Whole Grains 101 + Whole Grain RecipesBaked Vanilla Oatmeal Custard via Nutrition to Fit
Carmalized Banana Dark Chocolate Oatmeal via Lively Table
Strawberry Chocolate Overnight Oats via Nutrition by Nazima
Peaches and Cream Overnight Oats via Nutritioulicious
Broccoli Cheddar Oatmeal Bake via Hungry Hobby
Almond Pistachio Cocoa Bites via Amy Gorin Nutrition
5 Ingredient Peanut Butter Granola Bars via The Real Food Dietitians
Barley is one of the oldest cultivated grains.Barley has a particularly tough hull, which is difficult to remove without losing some of the bran. Hulled barley, available at health food stores, retains more of the whole-grain nutrients but is very slow-cooking.
Whole Grains 101 + Whole Grain RecipesMushroom Onion Barley via Nutritioulicious
Chicken Barley Stew via Call Me Betty
Butternut Squash, Beet, and Barely Salad via Buckey List Tummy
Persian Creamy Barley Soup via The Delicious Crescent
Risotto-Style Barley via Life Long Nutrition and Fitness
Farro, also known as emmer, is an ancient strain of wheat, was one of the first cereals ever domesticated in the Fertile Crescent, and centuries later, it served as the standard daily ration of the Roman legions. But over the centuries, emmer was gradually abandoned in favor of durum wheat, which is easier to hull.
Whole Grains 101 + Whole Grain Recipes Grapefruit Arugula Farro Salad via Lively Table
Apple Farro Salad via Lively Table
Farro Buddha Bowl via Nutritioulicious
Spring Pea & Radish Farro Salad with Lemon Mint Vinaigrette via Nutritioulicious
Roasted Tomato, Farro, and Kale Salad via Euphoria Nutrition
Artichokes and Lemon Farro via One Hungry Bunny
Farmers on the Great Plains from South Dakota to Texas appreciate that sorghum thrives where other crops would wither and die; in drought periods, in fact, it becomes partially dormant. Worldwide, about 50% of sorghum goes to human consumption. Sorghum can be eaten like popcorn, cooked into porridge, ground into flour for baked goods, or even brewed into beer.
Whole Grains 101 + Whole Grain RecipesSummer Sorghum Bowl with Sweet Corn Succotash via Street Smart Nutrition
Maple Poached Pear Breakfast Sorghum via Lively Table
Sweet Potato Sorghum Salad via Street Smart Nutrition
Roasted Root Vegetable Power Bowl via RDelicious Kitchen
Strawberry Vanilla Sorghum Parfait
via Nutrition Starring You
Stir-Fried Thai Sorghum Bowl via The Plant Powered Dietitian
This nutritious and easy-to-grow type of millet is largely unknown outside of Ethiopia, India and Australia. Today it is getting more attention for its sweet, molasses-like flavor and its versatility; it can be cooked as porridge, added to baked goods, or even made into “teff polenta.” Teff grows in three colors: red, brown and white.
Whole Grains 101 + Whole Grain RecipesBrown Bread via Kumquat
Millet is not just one grain but the name given to a group of several small related grains that have been around for thousands of years and are found in many diets around the world. They include pearl millet (Pennisetum glaucum), foxtail millet (Setaria italica), proso millet (Panicum miliaceum), finger millet / ragi (Eleucine coracana), and fonio (Digitaria exilis). Millet’s incredible versatility means it can be used in everything from flatbreads to porridges, side dishes and desserts – even fermented and consumed as an alcoholic beverage.
Whole Grains 101 + Whole Grain RecipesCheesy Millet Sautéed Vegetables and Fried Egg via RDelicious Kitchen
Wild Blueberry & Caramel Galettes via Kumquat
Veggie Millet Skillet via Your Choice Nutrition
Today amaranth is making its way back, thanks to a lively, peppery taste and a higher level of protein (it’s roughly 13-14% protein) compared to most other grains. In South America, it is often sold on the streets, popped like corn. Amaranth has no gluten, so it must be mixed with wheat to make leavened breads. It is popular in cereals, breads, muffins, crackers and pancakes.
Whole Grains 101 + Whole Grain RecipesHoney Balsamic Chicken, Kale & Amaranth via Snacking in Sneakers
Cherry Amaranth Almond Smoothie
via Live Best
Freekeh is a hard wheat (often durum wheat) that is harvested when the plant is still young and green, then roasted and rubbed. This unique process gives freekeh its signature smoky flavor. Similar to bulgur wheat, freekeh is often sold cracked into smaller, quicker cooking pieces.
Whole Grains 101 + Whole Grain RecipesFreekeh Pilaf via Kroll’s Korner
Spicy Thai Freekeh Bowl Salad via Street Smart Nutrition
Freekeh Chicken & Cabbage Soup via Emily Kyle Nutrition
Tamari Freekeh Mango and Avocado Salad via Triad to Wellness
Moroccan Freekeh Pilaf via The Plant Powered Dietitian
Freekeh Soup with Du Puy Lentils and Kale via 80 Twenty Nutrition

RDelicious Kitchen @RD_Kitchen

Cheesy Cauliflower Tots

Sneak in more vegetables by revamping a childhood favorite and instead making Cheesy Cauliflower Tots.
Cheesy Cauliflower Tots via RDelicious Kitchen @rdkitchen
Hello… it’s me (please tell me you sang the Adele song in your head as you were reading this) I’ve been a little MIA this past week, because the bf was home on his spring break from PT school and blogging took the back burner. When you are in a long distance relationship, you want to soak in every minute when you can be together! But it’s the perfect time to jump back in to blogging because drumroll please… it’s Recipe ReDux time! This month Recipe ReDuxer’s were challenged to create recipes with 7 ingredients or less.
Cheesy Cauliflower Tots via RDelicious Kitchen @rdkitchen
At work, for National Nutrition Month, I created a fruit and veggie challenge to strive for five fruits and vegetables a day. Each day on the calendar has five little boxes in it that participants can check off as they go along day to day to help them keep up with this challenge. This past week, one of the participants came into my office with doubt that she won’t be able to finish the challenge because she can’t stand to eat steam cauliflower for one more day. I don’t blame her. Steamed cauliflower every day for a month, I would get sick of it too! That conversation inspired me to make this recipe .. and also because Napoleon Dynamite was on TV last weekend – “You gonna eat your tots?”

Cheesy Cauliflower Tots via RDelicious Kitchen @rdkitchen
Vegetables don’t have to be boring! I think this is where most people get stuck in a rut of preparing vegetables the same way over and over again. Simply changing up the cooking method can make all the difference. Have you ever compared steamed cauliflower vs. roasted cauliflower side by side? Big change in flavor, taste, and texture. Now, transform cauliflower into cheesy tots, I think cauliflower just got even more appealing! These tots freeze very well and great for simple veggie side dish.

clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
Cheesy Cauliflower Tots dipped in ketchup

Cheesy Cauliflower Tots

  • Author: Julie @ RDelicious Kitchen
  • Yield: 4


  • 4 cups finely chopped cauliflower (or cauliflower crumbles)
  • 1 egg, whisked
  • 1/4 cup grated parmesan cheese
  • 1/4 cup Cabot cheddar cheese, shredded
  • 1/3 cup whole wheat panko
  • 1 tablespoon garlic powder
  • 1 teaspoon dried parsley


  1. Preheat oven to 375. Spray mini muffin tins with cooking spray and set aside.
  2. Place cauliflower in a large microwave safe bowl. Dampen a paper towel and place on top of cauliflower pieces. Microwave cauliflower for 2 minutes, until cauliflower is tender. Squeeze out any excess moisture with a dish cloth or paper towels.
  3. Add the egg, parmesan cheese, cheddar cheese, panko, garlic powder, and parsley. Mix well to combine.
  4. Add 1 heading tablespoon to each muffin tin. Press to pack down the cauliflower into the tin.
  5. Bake 15-20 minutes, until cauliflower tots are golden brown. Let cool for at least 5 minutes before removing from pan.

Recipe Card powered byTasty Recipes


Supermarket RD's Pick: Nourish Snacks

Need a little pick-me-up in the afternoon? Fuel up on a snack that is nutritious and delicious that can curb all flavor cravings with this week’s Supermarket RD’s Pick: Nourish Snacks.
Supermarket RD's Pick via RDelicious Kitchen @rdkitchen
Have you tried Nourish Snacks before? Just launching about over a year ago, Nourish Snacks are making their mark in the snacking department as a convenient, portion-controlled, and nutrient-dense snack.
Supermarket RD's Pick: Nourish Snacks via RDelicious Kitchen @rdkitchenNearly 25% of our daily calories come from snacks, so it’s important we make these snacks count, nutritionally.  Joy Bauer, RDN, nutrition expert of the TODAY Show and founder of Nourish Snacks, set out to create a nutritious grab-and-go snack that can work for any kind of snacker.
Supermarket RD's Pick: Nourish Snacks via RDelicious Kitchen @rdkitchenWith a wide variety of flavor combinations, there is sure to be a Nourish Snack that you’ll like. From sweet, salty, chewy, and crunchy, each combination has a balance of protein and fiber to help you feel energized and satisfied.

Supermarket RD's Pick: Nourish Snacks via RDelicious Kitchen @rdkitchenAll Nourish Snacks are gluten-free, dairy-free, vegetarian-friendly and free of bioengineered ingredients. You can always find me with snacks stashed in my purse or glove compartment in my car. Just the other day, I was stuck in rush hour traffic and my stomach started grumbling.. it was a snackergency. Nourish Snacks to the rescue!
Supermarket RD's Pick: Nourish Snacks via RDelicious Kitchen @rdkitchen
SignatureDisclosure: Nourish Snacks did not sponsor this post. All thoughts and opinions are my own to share healthy items found in your grocery store to RDelicious Kitchen readers.

Honey Roasted Carrots + The Vegetarian Flavor Bible Review

Spruce up your roasted carrots with flavor profiles learned from The Vegetarian Flavor Bible.

The Vegetarian Flavor Bible Review
When I was in culinary school, one of my chefs introduced me to The Flavor Bible. That book was my culinary bible during my days at JWU. It really helped me understand flavor profiles and pairings of various spices, herbs, and foods. Whenever I had a lab practical (aka. creating a new dish based on the certain class) that was the first book I turned to, to get ideas.

When Karen Page reached out to me about a month ago about their latest book: The Vegetarian Flavor Bible to see if I was interested in a copy to review, I was ecstatic.
With March being National Nutrition Month, The Vegetarian Flavor Bible is having a virtual book tour and myself and other awesome RD bloggers were asked to help celebrate! You can read the other reviews here.
The Vegetarian Flavor Bible Review
Like Deanna mentioned in her review, you don’t have to be vegetarian to enjoy this book. It is an amazing resource to amp up your veggies or learn about new foods and pairings to try!
The Vegetarian Flavor Bible Review
The book, with over 500 pages, breaks down the different food groups from A-Z. Each ingredient itself has a flavor description, peak season of freshness, nutrition profile, how to prepare or use the item, botanical relatives, possible substitutes, and cooking techniques. What I REALLY love is the part after the description. It lists ALL other ingredients and flavors that would pair best  with that given ingredient.
Honey Roasted Carrots via RDelicious Kitchen @rdkitchen
Honey roasted carrots may seen not too out of the box, but the addition of cardamom (which I would never have thought of adding before reviewing The Vegetarian Flavor Bible) really gives this recipe a refreshing boost of flavor.


Honey Roasted Carrots via RDelicious Kitchen @rdkitchen
Many of the clients I work with always struggle with figuring out what to pair with certain foods. I will now be recommending The Vegetarian Flavor Bible!

clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
roasted carrots in an antique bowl

Honey Ginger Roasted Carrots

  • Author: Julie @ RDelicious Kitchen
  • Yield: 2-4 1x


  • 8 carrots, peeled, trimmed
  • 1/4 cup honey
  • 1/4 tsp ground cardamom
  • 1/2 tsp ground ginger
  • salt and ground black pepper to taste


  1. Preheat an oven to 400° F.
  2. Place the carrots into a baking dish, drizzle on the honey, and sprinkle with cardamom and ginger. Season with salt and pepper.
  3. Bake for 20-30 minutes until carrots are tender.

Recipe Card powered byTasty Recipes

Disclaimer: I received a free copy of The Vegetarian Flavor Bible. I was not compensated for writing this post. 
RDelicious Kitchen

Supermarket RD's Pick: Powdered Peanut Butter

Intrigued by powdered peanut butter? Let’s learn why powdered peanut butter is #RDapproved making this a Supermarket RD’s Pick

Supermarket RD's Pick - Dietitian approved items that you can find in the grocery store!

Crazy Richard's Pure PB (powdered peanut butter) Check out why this item is a Supermarket RD's Pick @RDelicious KitchenDo you love peanut butter as much as I do? Even though regular peanut butter is a good-for-you choice and a healthy fat, those calories can really add up if you are a peanut butter lover like myself.  You can find me adding peanut butter to smoothies, making pb&js, in mixed in oatmeal or yogurt, with apple slices, on bananas, or simply straight of of the jar.

Powdered peanut butter has been one of those supermarket finds that continues to happily feed my peanut butter obsession. It still packs in 6 grams of protein per serving with less fat!

nutrition stats

Powdered peanut butter is made by simply roasting peanuts then are pressed to remove the oil. You get the full delicious peanut taste, with 90% less far and more than 70% fewer calories than regular peanut butter. I really like Crazy Richard’s Pure PB, because it is made with no salt and no sugar added.

Supermarket RD's Pick: Crazy Richard's Pure PB nutrition

You could rehydrate it and make it to a paste, but to be honest it is not creamy and thick like regular peanut butter. I more use powdered peanut butter when it is used IN a recipe like in smoothies, oatmeal, yogurt, and even for baked good recipes. Also, my newest “snack hack” is to slice an apple and sprinkle powdered peanut butter on top. The powdered pb sticks to the moisture of the sliced apple.

So, pretty much I stick to traditional natural peanut butter for my pb&js but stick to powdered peanut butter for mostly everything else!

Have you tried powdered peanut butter before?

RDelicious Kitchen

Disclosure: Crazy Richard’s did not sponsor this post. All thoughts and opinions are my own. 

Spinach Tomato Tortellini

This spinach and tortellini dish is a great weeknight meal that is ready in just 20 minutes and is filled with flavor!

Tortellini with tomatoes, white beans, & spinach @ RDelicious Kitchen

This recipe was inspired by my boyfriend, Adrian. Adrian and tortellini have long history.
I learned from his mom that he literally would eat it every. single. day. in high school. Tortellini with Prego tomato sauce. When we started dating, that was pretty much the extent of his cooking. Oh, and PBJs. He can make a mean PBJ.

One of our favorite things to do together is cooking. Over the past 3 years, Adrain really stepped up his game in the kitchen. One of my favorite dishes he makes is a southwest quinoa dish. Maybe one of these days, Adrain will make a guest appearance on RDelicious Kitchen!
When you are dating a dietitian, a whole package of tortellini with tomato sauce just doesn’t cut it for a balanced meal. To keep his love of tortellini still on the menu for our dinners, I created a more balanced meal by adding veggies and protein.

Julie & Adrain

Why We Love This Recipe

Quick and easy. You can make this recipe from start to finish in less than 15 minutes. It is perfect for a quick weeknight dinner. What helps make this recipe quicker is the use of canned foods.

Nutritious. Research found that canned fruits and vegetables are nutritionally similar to fresh or frozen and in some cases, even better. For example, canned tomatoes have more lycopene, which is associated with reducing cancer risk and has more B vitamins than fresh tomatoes. Canning also helps make fiber in certain vegetables, like beans, more soluble and therefore more useful to the human body. (source)

Budget Friendly. With the price of groceries on the rise, we love cheap meals!

Ingredients Needed

  • cheese tortellini – fresh or frozen will work because we are cooking it before adding the other ingredients. You can even meat filled raviolis if you would like.
  • olive oil
  • garlic cloves – I love using fresh ingredients, but the cloves can be swapped for garlic powder if that’s what you have on hand.
  • tomatoes – we are using canned, no salt added, the Italian blend. This adds a ton of flavor without having to use extra spices and seasonings.
  • white beans – for a little plant based protein and more fiber.
  • baby spinach leaves
  • fresh basil
  • parmesan cheese – totally optional, but we can’t resist when we have pasta!

How to Make Spinach Tomato Tortellini

Cook the tortellini according to the instructions on the package. Then drain and set aside.

Heat the oil in a large skillet over medium heat. Add the minced garlic and cook until fragrant.

Stir in the white beans and tomatoes, then bring to a boil. Add the spinach and cook until it has wilted.

Add the cooked tortellini to the pan and stir in the basil. Cook until all of the ingredients are warmed through.

Serve and top with grated parmesan cheese!

Tortellini with tomatoes, white beans, & spinach @ RDelicious Kitchen

Tips for Making

  • Don’t overcook the tortellini. It’s so small that it cooks really fast.
  • When adding the garlic, only cook it for about 30 seconds. After that it may burn, which will make the entire dish taste different.
  • If you don’t want to add the beans, you can omit them and follow the same instructions.
  • To make it creamier, stir in a little heavy cream or half and half before adding the spinach.
  • If desired, add protein such as ground beef or turkey or Italian sausage. Simply brown/cook it before anything else. Drain the grease. Then add it back at the end when adding the pasta.
  • Add a kick by sprinkling in a few red pepper flakes.
  • Store leftovers in an airtight container for up to 4 days. We don’t recommend freezing this recipe because the pasta gets somewhat mushy when thawing.

clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
Tortellini with tomatoes, white beans, & spinach on a white plate

Spinach Tomato Tortellini

  • Author: Julie @ RDelicious Kitchen
  • Cook Time: 14 mins
  • Total Time: 14 mins
  • Yield: 4-6 1x


  • 1 (9 oz) package cheese tortellini
  • 1 tsp olive oil
  • 2 cloves garlic, minced
  • 1 (15 oz) can no-salt-added, italian seasoned, diced tomatoes (undrained)
  • 1 (15 oz) can white beans, drained and rinsed
  • 4 cups baby spinach leaves, torn
  • 1/4 cup chopped fresh basil
  • (optional) parmesan cheese


  1. Cook tortellini according to package directions. Drain and set aside.
  2. In a large pan, heat olive oil over medium heat. Add the garlic and cook until fragrant. Add the tomatoes and white beans and bring to a boil. Stir in spinach and cook for another 1-2 minutes, until spinach has wilted.
  3. Add the tortellini to the pan. Add the basil and let everything heat through, about 2-3 minutes, stirring occasionally.
  4. Serve and sprinkle with cheese.

Recipe Card powered byTasty Recipes

More Pasta Recipes You'll Love

Supermarket RD's Pick: Good Food Made Simple – Egg Patties

Supermarket RD's Pick
Many times when I am asking my clients of what a typical day of eating is like for them, breakfast is often skipped. Main reason most people give me – No time.
When I suggest eggs in the morning for a great source of protein, most laugh with a statement like, “If I don’t even have time to pour a bowl of cereal in the morning, how am I going to have enough time to make eggs?”
Enter this week’s Supermarket RD’s Pick: Good Food Made Simple egg white patties.
Screen Shot 2014-10-12 at 5.35.51 PM
These egg white patties can be found in your frozen department and easily warmed up in the microwave for a quick and easy protein packed part of breakfast.
I like the perfect circle shape for it to be easily fit on a whole wheat English muffin. Then, grab a piece of fruit. Bam – you just made a healthy breakfast in a few minutes.
Screen Shot 2014-10-12 at 5.36.15 PM
Take it one step further. I made a bunch of egg sandwiches and wrapped each of them in tin foil and popped them back in my freezer. In the morning when you wake up, pop one in a toaster oven or regular oven to warm up as you are getting ready. Easy eating on the go.

Screen Shot 2014-10-18 at 12.15.14 PM
A much healthier choice than a Egg McMuffin sandwich from McDonalds.
Disclaimer: Good Food Made Simple did not sponsor this post. All opinions are my own.

Healthier Pumpkin Bread

Screen Shot 2014-10-12 at 3.46.28 PM
My favorite thing to do when I create a new recipe, is to take an original indulgent version and lightening it up with healthier ingredients. It took me 3 times to get this pumpkin bread just right. The first time I made it, it was way too dense. The second time, there was not enough flavor. Third times a charm!
Some pumpkin bread recipes out there are packed with a ton of sugar, fat, and lacking whole grains. I wanted to make pumpkin bread to incorporate into a healthy breakfast or snack, not a sweet treat/dessert.
I was just browsing through the bakery aisle one day and looking at all the pumpkin bakery goods. Pumpkin bread, pumpkin muffins, pumpkin donuts, etc. It’s all about pumpkin this time of year, but some of the processed pre-packaged ones are scary! Hello trans fat.. no thank you!
When in doubt, make it yourself!
When the first time I made it with all whole wheat flour giving it a very dense texture. I wanted to still keep majority of the flour whole wheat, but I did add some all purpose flour to help keep a light and fluffy texture.
The pumpkin puree and yogurt help keep the bread moist and helps cut back on the fat. With these simple swaps, helps making it a much lower fat and more wholesome recipe.


clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
sliced pumpkin bread

Healthier Pumpkin Bread

  • Author: Julie @ RDelicious Kitchen
  • Prep Time: 15 mins
  • Cook Time: 1 hour
  • Total Time: 1 hour 15 mins
  • Yield: 12 1x


  • 2 1/2 cups whole wheat flour
  • 1 cup all-purpose flour
  • 2 tsp baking soda
  • 1 tsp baking powder
  • 1/4 tsp salt
  • 1 tbsp pumpkin pie spice
  • 1 (15 ounce) can pumpkin puree
  • 3 eggs
  • 3/4 cup sugar
  • 3/4 cup plain Greek yogurt
  • 3/4 cup water
  • 2 tsp vanilla extract


  1. Preheat the oven to 350 degrees. Grease a loaf pan with cooking spray.
  2. In a large bowl, sift together whole wheat flour, all purpose flour, baking soda, baking powder, salt, and pumpkin pie spice.
  3. In another large bowl, whisk together the pumpkin, eggs, sugar, Greek yogurt, water, and vanilla.
  4. Add the wet ingredients to the dry ingredients and stir until combined.
  5. Bake for 1 hour. Remove from oven and let sit for an additional 15 minutes before removing from the pan.


Make sure to use pure pumpkin puree vs. pumpkin pie spice.
Baking with whole wheat flour can give a dense texture. The use of the Greek yogurt and water help keep it moist and fluffy.


  • Serving Size: 1 slice
  • Calories: 222
  • Sugar: 14
  • Sodium: 285
  • Fat: 1.9
  • Saturated Fat: 0.7
  • Trans Fat: 0
  • Carbohydrates: 44.5
  • Fiber: 2.1
  • Protein: 7
  • Cholesterol: 42
Recipe Card powered byTasty Recipes

In good health,

Supermarket RD's Pick: Nature's Path Original Hot Oatmeal

Supermarket RD's Pick

Time. No one wants to give up their time in the morning. I will 100% agree with that. I try to sleep in as long as I can. I usually jump right out of bed when my alarm goes off, but lately the snooze button has become my friend.
So when you don’t have time in the morning, it is still possible to eat a great breakfast. Enter this weeks Supermarket RD’s Pick: Nature’s Path Original Hot Oatmeal.
It’s great because it’s the individual packets that is super quick and easy, plus perfect for on the go! What I LOVE about it, is that is just simply one ingredient – rolled oats.
Screen Shot 2014-10-10 at 3.26.46 PMA lot of times those oatmeal packets are using quick oats (1 minute oats) that are processed even more and stripping away good-for-you nutrients. Additionally, some of those quick oatmeal packets are adding in disodium phosphate (aka. salt) that helps them swell up faster in the microwave, hence 1 minute cooking time, increasing sodium levels.
What scares me the most with other oatmeal packets is the sugar content. I’ve seen some oatmeal packets on the shelf with up to 20 grams of sugar. That is equivalent to 4 teaspoons of sugar! Would you ever put that much sugar on top of your oatmeal if you made it from scratch, probably not.
Sweeten it yourself with some fruit and nuts on top! My favorite lately has been using frozen berries and popping them in the microwave to get all syrupy with a dollop of peanut butter on top! You can even make your own oatmeal packets and customize them with what you like.
I give Nature’s Path Original Hot Oatmeal a dietitian approved thumbs up!

In good health,

Disclaimer: Nature’s Path did not sponsor this post. All opinions are my own. 


Supermarket RD's Pick: SuperSeedz

Supermarket RD's Pick
Screen Shot 2014-10-02 at 4.55.04 PM
My Supermarket RD’s Pick of the week are SuperSeedz!! Have you ever tried SuperSeedz before?
It’s all about pumpkin this time of year, but don’t count out the nutritious seeds in a pumpkin. SuperSeedz are all natural, dry roasted pumpkin seeds. They come in all different flavors.
Screen Shot 2014-10-02 at 4.51.31 PM
Through a work event I was fortunate to meet Kathie, the creator of SuperSeedz. She is so wonderful and so passionate about her product and her company.
superseedz 1
So what is so super about these seedz? I love that they are all made with real ingredients  – no weird additives or ingredients you can’t pronounce. They are a perfect snack for kids to bring to school, since they are allergy friendly. Plus, naturally pumpkin seeds contain a great source of protein.
Screen Shot 2014-10-02 at 4.56.27 PM
I love all the flavors, but the Coco Joe is just a whole different level. If you are a chocolate and coffee lover like me, you will be just as addicted as I am! I like to sprinkle them on yogurt, oatmeal, added to a trail mix or just simply on their own.
superseedz 2

 What flavor do you want to try the most?

Disclaimer: SuperSeedz did not sponsor this posts. All opinions are my own. 

In Good Health,
Screen Shot 2014-07-12 at 12.35.16 PM