(Gluten-Free) Banana Bread Muffins

Baked Goods, Breakfast & Brunch, Dietary, Gluten Free, MAIN DISHES, Recipes
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Pair with breakfast or add as a snack, these gluten-free Banana Bread Muffins can fit into any part of your day.

Banana Bread Muffins - Pair with breakfast or add as a snack, these gluten-free Banana Bread Muffins can fit into any part of your day. via Chef Julie Harrington @ChefJulie_RD #muffin #glutenfree #grainfree #baking #breakfast #snack

One of the cooking goals that I’ve been working on is working with flour alternatives. There are so many varieties of flours (almond flour, quinoa flour, coconut flour, oat flour, plus so many more!) on the shelves in the grocery store and I’ve been intrigued. Mainly, because I am a food science nerd and I want to learn and understand their baking properties, but also I think many of us are trying to trim back on the amount of refined grains we are consuming (ie. white flour), so it’s been a fun challenge baking with these flour alternatives.

Banana Bread Muffins - Pair with breakfast or add as a snack, these gluten-free Banana Bread Muffins can fit into any part of your day. via Chef Julie Harrington @ChefJulie_RD #muffin #glutenfree #grainfree #baking #breakfast #snack

I’ve quickly learned that these alternative flours do not have that perfect 1:1 ratio. FYI, coconut flour sucks up so much moisture. I tried baking cookies with coconut flour and when I picked one up it crumbled right in my hand. Note to self: Add more liquid and maybe pair coconut flour with other flours too. (I’m still working on that recipe!)

Pair these #grainfree Banana Bread Muffins with breakfast or add as a snack. Recipe via @ChefJulie_RD
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Banana Bread Muffins - Pair with breakfast or add as a snack, these gluten-free Banana Bread Muffins can fit into any part of your day. via Chef Julie Harrington @ChefJulie_RD #muffin #glutenfree #grainfree #baking #breakfast #snack

I had received a bag of almond flour when I was on the trip with California Almond Board and I feel like it’s been calling my name to bake with it every time I open my pantry and see it.

Banana Bread Muffins - Pair with breakfast or add as a snack, these gluten-free Banana Bread Muffins can fit into any part of your day. via Chef Julie Harrington @ChefJulie_RD #muffin #glutenfree #grainfree #baking #breakfast #snack

When you have overripe bananas, bake some banana bread muffin.

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Gluten-Free Banana Bread Muffins with nut butter

Banana Bread Muffins

  • Author: Chef Julie Harrington, RD
  • Prep Time: 15
  • Cook Time: 35
  • Total Time: 50 minutes
  • Yield: 12 1x
  • Category: Muffin
  • Method: Baking
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Description

Pair with breakfast or add as a snack, these grain-free Banana Bread Muffins can fit into any part of your day.

Ingredients

Scale
  • 3 eggs
  • 3 bananas
  • 1/3 cup maple syrup
  • 1 tsp vanilla extract
  • 1/3 cup plain Greek yogurt
  • 1 3/4 cup almond flour
  • 1/4 cup coconut flour
  • 1 teaspoon baking powder
  • 11/2 teaspoon cinnamon
  • 1/8 teaspoon salt

Instructions

  1. Preheat oven to 350 degrees F. Spray a muffin tin with cooking spray and set aside.
  2. In a food processor or blender, blend the eggs, bananas, maple syrup, and vanilla extract, until blended through and fluffy (to incorporate air). Pour into a bowl and fold in the yogurt.
  3. In a separate bowl, sift together the almond flour, coconut flour, baking powder, cinnamon, and salt.
  4. Fold wet ingredients into dry and stir until just combined.
  5. Pour muffin batter into muffin tins and bake for 30-35 minutes or until golden brown. (Insert a toothpick into the center of a muffin at they are done when it comes out clean. Center will also spring back when pressed.)

Keywords: muffin, grain-free, gluten-free, baking

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Chef Julie Harrington, RD - Culinary Nutrition Consultant of chefjulierd.com
Banana Bread Muffins - Pair with breakfast or add as a snack, these gluten-free Banana Bread Muffins can fit into any part of your day. via Chef Julie Harrington @ChefJulie_RD #muffin #glutenfree #grainfree #baking #breakfast #snack

Chicken Zoodle Soup

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

  1. 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.
  2. 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.
  3. Lay bags flat in a single layer in the freezer. When completely frozen, stack bags to save space in the freezer.
  4. 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 in a white bowl

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

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

For more soup news and recipes, be sure to visit the ProgressoTM 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
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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.
Tropical Green Smoothie via RDelicious Kitchen @RD_KitchenIt’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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Tropical Green Smoothie via RDelicious Kitchen @RD_KitchenOne 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.
Tropical Green Smoothie via RDelicious Kitchen @RD_KitchenSmoothies 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.

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green smoothie in a glass with a gray straw

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

  1. Place all ingredients into a blender and blend until smooth.
  2. Add water for a thinner consistency or add ice for a thicker consistency.
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Tropical Green Smoothie via RDelicious Kitchen @RD_Kitchen

Kale, Quinoa, and Cranberry Stuffed Acorn Squash

Dairy Free, Dietary, Egg Free, Fall, Gluten Free, MAIN DISHES, Recipes, Seasonal, Vegan, Vegetarian, Vegetarian, Winter
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Sometimes dinner time turns into an episode of Chopped right in your own kitchen. This Kale, Quinoa, and Cranberry Stuffed Acorn Squash can easily be customized with ingredients you have in your refrigerator and pantry for a simple, wholesome meal.

Kale, Quinoa, and Cranberry Stuffed Acorn Squash via RDelicious Kitchen @RD_Kitchen
The holiday season can be stressful at times. Considering I haven’t even started any of my holiday shopping, let alone even figuring out what I am getting anyone, that is adding a little stress to my plate these days. Things have been very busy here at RDelicious Kitchen, so I like to escape to my happy place and stress reliever – the kitchen.

Does dinner time ever feel like an episode of Chopped? Try my Kale, Quinoa, and Cranberry Stuffed Acorn Squash for dinner tonight!

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There is something so soothing about chopping, stirring, and the aroma in the kitchen. With my days being jam packed it has been leaving little time for simple things, like grocery shopping. This recipe was inspired as I was in my imaginary world of being on an episode of Chopped. When you haven’t gone grocery shopping in a little while, you have to get creative!
Kale, Quinoa, and Cranberry Stuffed Acorn Squash via RDelicious Kitchen @RD_Kitchen
Time-saving tip: Whenever I make a batch of quinoa, I always make extra and freeze the rest. This whole grain freezes well and easily heats up so you don’t have to start from scratch every time you are making quinoa.
My kale was on its last legs in my fridge, so in the saute pan it goes! Kale is one of those leafy greens that even after washing and trimming can last long in the refrigerator. When it begins to wilt, that’s when I throw that kale in my smoothies or saute pan – no waste!

Kale, Quinoa, and Cranberry Stuffed Acorn Squash via RDelicious Kitchen @RD_Kitchen
When building a recipe, look to add different textures to the dish. I added almonds (my balsamic roasted almonds, to be exact) which adds that crunch factor, but also adds heart-healthy fats, fiber, and protein!

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Kale, Quinoa, and Cranberry Stuffed Acorn Squash on white plates

Kale, Quinoa, and Cranberry Stuffed Acorn Squash

  • Author: Julie @ RDelicious Kitchen
  • Yield: 2
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Ingredients

Scale
  • 1 acorn squash
  • 1 tablespoon olive oil
  • 4 cups kale, stems removed and chopped
  • 1 1/2 tablespoons balsamic vinegar
  • 1/2 cup quinoa, cooked
  • 1/4 cup dried cranberries
  • 1/4 cup almonds, chopped
  • salt and pepper, to taste

Instructions

  1. Preheat oven to 400 degrees F.
  2. Slice acorn squash in half, lengthwise. Scoop out the seeds. Place squash on a baking sheet coated with cooking spray, flesh side down. Roast squash until for tender, about 30-50 minutes. (Exact roasting time will depend on the size and variety of your squash.
  3. In a large skillet over medium-high heat, add the olive oil to the pan. Add kale and cook until slightly wilted. Add the balsamic vinegar and let cook for an additional 2 minutes.
  4. Stir in the quinoa, dried cranberries, and almonds, and cook until warmed through.
  5. Full acorn squash with kale, quinoa, and kale mixture and serve.

Notes

*for an extra kick of balsamic, add balsamic roasted almonds

Balsamic Roasted Almonds + Fun Facts about Almonds

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Kale, Quinoa, and Cranberry Stuffed Acorn Squash via RDelicious Kitchen @RD_Kitchen

Roasted Root Vegetable Power Bowl

Beans & Grains, Dietary, Egg Free, Fall, Gluten Free, MAIN DISHES, Make ahead, Nut Free, PREP, Recipes, Salads, Seasonal, Vegetarian, Vegetarian, Winter
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A comforting, satisfying plant-based bowl, this Roasted Root Vegetable Power Bowl is the perfect colorful fall dinner to cozy up to on a chilly night. 
Fall is my favorite season! I just love the cool, crisp weather, the beautiful fall foliage, and of course the food!
Roasted Root Vegetable Power Bowl via RDelicious Kitchen @RD_Kitchen
This time of year, I find myself roasting vegetables daily. Roasting is one of my favorite cooking methods for veggies, but there’s something about cracking the windows on a cool fall evening and cozying up with fluffy blankets with a warm comforting meal.
Recipe ReDux members were challenged to create a plant protein power bowl, packed with protein, fiber and color, plant power bowls are trendy and delicious.
Roasted Root Vegetable Power Bowl via RDelicious Kitchen @RD_Kitchen

Roasted Root Vegetable Power Bowl – A colorful dish packed with protein, nutrients, and fiber #thereciperedux

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I decided to use sorghum as my whole grain in this recipe because I was inspired when I met Katie Cavuto, RD at the sorghum booth at FNCE this past weekend. She just released a new cookbook “Whole Cooking and Nutrition” and I was able to sample her sorghum recipe.
Have you ever used sorghum before? When I counsel clients, I encourage them to expand their variety of whole grains in their diet. I often see that their first swap is switching white bread to whole wheat bread or white rice to brown rice, which is great, but I don’t want them to just stop there.
Ancient grains, like sorghum, have more nutrition bang for your buck. Sorghum, which doesn’t have an inedible hull like some other grains, is commonly eaten with all its outer layers, thereby retaining the majority of its nutrients. One serving of sorghum contains 5 grams of fiber and is a good source of iron!
Roasted Root Vegetable Power Bowl via RDelicious Kitchen @RD_Kitchen
I absolutely love how colorful this recipe is. More colors = more nutrients. Another plus is it’s so simple to make. Simply place your veggies on a pan to roast as you prep the remaining ingredients.
If you want a shortcut, you can use Love Beets instead of the mess of peeling beets at home. Love Beets come peeled, steamed and vacuum packed.

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Roasted Root Vegetable Power Bowl

Roasted Root Vegetable Power Bowl

  • Author: Julie @ RDelicious Kitchen
  • Yield: 4
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Ingredients

Scale
  • 2 sweet potatoes, chopped
  • 4 beets, peeled and chopped
  • 4 carrots, peeled
  • 2 tablespoons olive oil, divided
  • 1 bunch Swiss chard, roughly chopped
  • 1 tablespoon garlic powder
  • 1 tablespoon apple cider vinegar
  • 1 cup sorghum
  • 4 cups water
  • 1/4 cup hummus (your favorite flavor!)
  • 1/4 cup goat cheese, crumbled
  • salt and pepper, to taste

Instructions

  1. Preheat the oven to 400 degrees F. Coat a large baking sheet with cooking spray. Toss sweet potatoes and beets with 1 tablespoon olive oil and sprinkle with salt and pepper. Bake for 15 minutes.
  2. Using a peeler, create long strands of carrots. Remove vegetables from oven, add carrots and toss. Bake for an additional 10-15 minutes until vegetables are fork tender. Remove from oven.
  3. In a large bowl, massage Swiss chard leaves with olive oil and apple cider vinegar. Add garlic powder, salt and pepper. Add Swiss chard on a large baking sheet. Roast for 10 minutes until Swiss chard is tender (not crispy).
  4. As vegetables are roasting, cook the sorghum. Add sorghum and water to a pot. Bring to a boil; cook 5 minutes. Turn heat down to low; cover and cook for about 45 minutes or until tender-firm. (for an extra boost of flavor, add a splash of vegetable stock with the water) Season with salt and pepper.
  5. Assemble your bowls, by adding sections of sweet potatoes, beets, carrots, Swiss chard, and sorghum. Add a dollop of hummus and sprinkle with goat cheese. Serve warm.
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RDelicious Kitchen @RD_Kitchen
Roasted Root Vegetable Power Bowl via RDelicious Kitchen @RD_Kitchen


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
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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.
Sautéed Brussels Sprouts with Apples and Chicken Sausage via RDelicious Kitchen @RD_KitchenGrowing 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!
Sautéed Brussels Sprouts with Apples and Chicken Sausage via RDelicious Kitchen @RD_KitchenBrussels 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.
Sautéed Brussels Sprouts with Apples and Chicken Sausage via RDelicious Kitchen @RD_KitchenWhat is your favorite way to enjoy Brussels sprouts?

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Sautéed Brussels Sprouts with Apples and Chicken Sausage in a white bowl

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

  1. 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.
  2. 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.
  3. 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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Sautéed Brussels Sprouts with Apples and Chicken Sausage via RDelicious Kitchen @rd_kitchen

Peanut Butter Chocolate Chip (Chickpea) Cookies

Dairy Free, Dessert, Dietary, Make ahead, Recipes
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Baking in the kitchen brings back so many great memories. Growing up, my favorite recipe I would make with my mom is chocolate chip cookies. Over the years I’ve been tweaking that original recipe and have come up with a few alternatives over the years. My latest creation are these Peanut Butter Chocolate Chip (Chickpea) Cookies.
Peanut Butter Chocolate Chip (Chickpea) Chia Cookies - A healthy twist to a classic - Peanut Butter Chocolate Chip (Chickpea) Cookies Do you have a favorite family recipe? My mom’s classic chocolate chip cookie recipe is a tried and true recipe in our family. The recipe is typed up on (note: from a typewriter) paper is all torn and there are food spills and stains all over it. That’s what makes it so nostalgic.
Peanut Butter Chocolate Chip (Chickpea) Chia Cookies - A healthy twist to a classic - Peanut Butter Chocolate Chip (Chickpea) Cookies These cookies are always made when guests are over for any holiday or celebration. It has become a dessert staple in our house. But they are not the healthiest (hello butter-flavored shortening and sugar!). I’m all for sweets in treats in moderation, but it’s fun to recreate a classic with a healthier twist.

Peanut Butter Chocolate Chip (Chickpea) Chia Cookies - A healthy twist to a classic - Peanut Butter Chocolate Chip (Chickpea) Cookies Beans have been sneaking into more and more baked goods lately because 1) it can help reduce the amount of flour 2) beans can add a boost of protein and fiber. I used chickpeas since they have a very neutral taste and they match the color of chocolate chip cookies best.

A healthy twist to a classic – Peanut Butter Chocolate Chip (Chickpea) Chia Cookies

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Of course, I had to add peanut butter because peanut butter and chocolate is my favorite combo. And just for fun, I added some chia seeds. I really enjoy the added texture it gives to these cookies.
Peanut Butter Chocolate Chip (Chickpea) Chia Cookies - A healthy twist to a classic - Peanut Butter Chocolate Chip (Chickpea) Cookies These cookies are a little more dense than your typical chocolate chip cookies. Whip up a batch of these when you are looking for a little treat midweek.

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chocolate peanut butter chickpea cookies with a bite on a glass of milk

Peanut Butter Chocolate Chip (Chickpea) Chia Cookies

  • Author: Chef Julie Harrington, RD
  • Prep Time: 15
  • Cook Time: 12
  • Total Time: 27 minutes
  • Yield: 15 1x
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Ingredients

Scale
  • 1 (15-ounce) can chickpeas, drained and rinsed
  • 1 cup whole wheat pastry flour
  • 1/4 cup chia seeds
  • 1/2 tsp baking soda
  • 1/4 tsp salt
  • 1/2 cup peanut butter
  • 1/4 cup brown sugar
  • 1/4 cup unsweetened applesauce
  • 1 tbsp vanilla extract
  • 2 eggs
  • 1/2 cup chocolate chips

Instructions

  1. Preheat the oven to 375 degrees. Spray 2 large baking sheets with cooking spray or parchment paper.
  2. In a food processor, puree the chickpeas until smooth, set aside.
  3. In a medium sized bowl, mix together the whole wheat pastry flour, chia seeds, baking soda, and salt. Set aside.
  4. In a large bowl, beat together the peanut butter, brown sugar, and applesauce until smooth. Add in the chickpeas, vanilla extract, and eggs. Beat until smooth.
  5. Slowly mix in the dry ingredients with a spatula until just combined. Mix in the chocolate chips. (Batter will be thick)
  6. Scoop the cookie dough batter (about 2 ounces each) onto the prepared baking sheets about 1 inch apart. Bake 10-12 minutes, until golden brown. Transfer the cookies to a wire rack to completely cool.

Keywords: cookie, chocolate chip cookie, chia seeds, healthy dessert, dessert, chickpeas

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Chef Julie Harrington, RD - Culinary Nutrition Consultant of chefjulierd.com
Peanut Butter Chocolate Chip (Chickpea) Chia Cookies - A healthy twist to a classic - Peanut Butter Chocolate Chip (Chickpea) Cookies

Black Forest Smoothie Bowl

30 minutes or less, Breakfast & Brunch, Dietary, Drinks & Smoothies, Egg Free, Gluten Free, MAIN DISHES, Quick & Easy, Recipes, Vegetarian
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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.
Black Forest Smoothie Bowl via RDelicious Kitchen @rdkitchenDisclosure: 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.
Black Forest Smoothie Bowl via RDelicious Kitchen @rdkitchenI 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.

Black Forest Smoothie Bowl via RDelicious Kitchen @rdkitchenI 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.
img_1742I 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!

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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

  1. Simply place all ingredients into a blender. Blend until smooth and creamy.
  2. Pour in a bowl and top with desired toppings.
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Black Forest Smoothie Bowl via RDelicious Kitchen @rdkitchen
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Baba Ganoush (Roasted Eggplant Dip)

Appetizers, Dairy Free, Dietary, Dips, Sauces & Spreads, Egg Free, Gluten Free, Make ahead, Nut Free, PREP, Recipes, Vegan, Vegetarian
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Looking for a new dip for your veggies? Try baba ganoush – a signature Middle Eastern roasted eggplant puree enriched with tahini and seasoned with lemon juice and lots of garlic.
Baba Ganoush (Roasted Eggplant Dip) via RDelicious Kitchen @rdkitchenBaba Ganoush (Roasted Eggplant Dip) via RDelicious Kitchen @rdkitchen

My favorite part of this dip is the smokiness that the dish brings when roasting the eggplant. I additionally roasted the garlic for this dip too. Have you ever roasted garlic before? It adds that same smokiness but also a subtle sweet flavor. Simply add cloves of garlic (you can even do the whole head of garlic at once!) in a little tin foil pouch, drizzle with some olive oil and sprinkle a little salt and pepper. Seal up the foil and roast along with the eggplant. This will also help incorporate the garlic flavor throughout the dip because it is much easier to blend since it is softer when you puree the dip.

Baba Ganoush (Roasted Eggplant Dip) via RDelicious Kitchen @rdkitchenI picked up a bunch of eggplant at my last farmer’s market visit. It’s been sitting in my refrigerator because I just couldn’t decide what to make. I had so many recipe ideas running through my head. #foodbloggerproblems
Baba Ganoush (Roasted Eggplant Dip) via RDelicious Kitchen @rdkitchenMy extended family decided this year to do a big fantasy football draft. It was pretty entertaining. One thing about our family is that we are all very loud. So all of in the room trying to have an organized fantasy draft = chaos. Everyone was just talking over each other, but once we figured everything out, everyone picked their teams. Wish me luck this season!

Baba Ganoush (Roasted Eggplant Dip) via RDelicious Kitchen @rdkitchenBaba ganoush is very similar to hummus, but instead of chickpeas being the base, roasted eggplant is. Don’t skimp on the tahini (ground sesame seeds). It really adds that extra boost of flavor, plus heart healthy unsaturated fats.
Baba Ganoush (Roasted Eggplant Dip) via RDelicious Kitchen @rdkitchen
You can use baba ganoush like in any application where you would use hummus. Spread it on a sandwich instead of mayo. Swirl it in to mashed potatoes or mashed cauliflower to kick it up with some flavor. Or just simply dunk with your favorite veggies or pita chips.

Baba ga-what? It’s Baba Ganoush – a delicious roasted eggplant dip!

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Baba Ganoush (Roasted Eggplant Dip) via RDelicious Kitchen @rdkitchen

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Baba Ganoush (Roasted Eggplant Dip) in a white bowl

Baba Ganoush (Roasted Eggplant Dip)

  • Author: Julie @ RDelicious Kitchen
  • Prep Time: 15 mins
  • Cook Time: 35 mins
  • Total Time: 50 mins
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Ingredients

Scale
  • 2 tablespoons olive oil, divided
  • 1 large eggplant
  • 4 cloves garlic
  • 2 tablespoons tahini
  • 1 lemon, juiced
  • 1 tablespoon parsley
  • salt and pepper, to taste

Instructions

  1. Preheat the oven to (high) broil.
  2. Slice eggplant into 1/4 inch rounds and place on a large baking sheet. Drizzle with 1 tablespoon olive oil and sprinkle with salt and pepper.
  3. On a small piece of tin foil, add the garlic cloves, drizzle over 1/2 tablespoon of olive oil and sprinkle with salt and pepper. Loosely wrap the foil around the garlic. Place the wrapped garlic on the baking sheet with the eggplant.
  4. Broil for 5 minutes, turn eggplant and broil for an additional 5 minutes. Turn broiler off, but do not remove eggplant from the oven. Heat oven to 350 degrees and roast for an additional 25 minutes.
  5. Remove from pan, wrap the rounds in foil to lock in moisture; let sit for about 5 minutes.
  6. Peel away most of the skin of the eggplant and add flesh to a food processor. It should be soft and tender and the skin should come off easy. Add the roasted garlic tahini, lemon juice, remaining 1 tablespoon olive oil, and parsley. Process until smooth and creamy. Season with salt and pepper.
  7. Garnish with additional parsley. Serve with pita chips and veggies.
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Baba Ganoush (Roasted Eggplant Dip) via RDelicious Kitchen @rdkitchen

Gluten Free Zucchini Banana Bread

Baked Goods, Breakfast & Brunch, Dietary, Gluten Free, MAIN DISHES, Make ahead, PREP, Recipes
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Gluten Free Zucchini Banana Bread! This low-sugar bread option is perfect for breakfast or dessert.
Gluten Free Zucchini Banana Bread via RDelicious Kitchen @rdkitchenOne of my friends has been bringing me all kinds of goodies from her garden. I am in garden envy because my green thumb is not doing that well this year. I do have some peppers that are almost ready to be harvested and mint is completely taking over, but I think my zucchini plant is dead – womp!
Gluten Free Zucchini Banana Bread via RDelicious Kitchen @rdkitchenI don’t always bake gluten free goodies, but I had an opened bag of Bob’s Red Mill gluten free 1-to-1 baking flour.  Gluten free baking can be tricky but this 1-to-1 mix makes it extremely easy.

Gluten Free Zucchini Banana Bread – low sugar, low fat – perfect for #breakfast or dessert #glutenfree

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Gluten Free Zucchini Banana Bread via RDelicious Kitchen @rdkitchenI love zucchini bread and banana bread, so why not mix them together? This is a low-fat, low-sugar quick bread that can be part of a balanced breakfast or enjoyed as dessert. Breakfast suggestion: crumble zucchini banana bread on yogurt with fresh fruit.
Gluten Free Zucchini Banana Bread via RDelicious Kitchen @rdkitchen

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Gluten Free Zucchini Banana Bread sliced on a white plate

Gluten Free Zucchini Banana Bread

  • Author: Julie @ RDelicious Kitchen
  • Yield: 12 1x
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Ingredients

Scale
  • 1 3/4 cups gluten free flour (I used Bob’s Red Mill 1-to-1 baking flour)
  • 1 1/4 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1 1/2 teaspoons ground cinnamon
  • 2 medium ripe bananas, mashed
  • 1 tablespoon canola oil
  • 1/4 cup pure maple syrup
  • 1 teaspoon vanilla extract
  • 2 egg whites
  • 1 cup shredded zucchini (about 1 medium zucchini)
  • 1/4 cup unsweetened applesauce
  • 1/3 cup nonfat plain greek yogurt

Instructions

  1. Preheat oven to 375 degrees F. Generously spray inside loaf pan with cooking spray.
  2. Squeeze shredded zucchini of excess water with a paper towel.
  3. In medium bowl combine flour, baking powder, baking soda, and cinnamon. Toss with zucchini until zucchini shreds are evenly coated with the flour mixture.
  4. In another bowl of an electric mixer, add mashed banana, oil, maple syrup, vanilla and eggs; mix until smooth. Add applesauce and yogurt and beat again until well combined. Gently mix in dry ingredients until just combined.
  5. Add to loaf pan. Bake for 45-55 minutes or until toothpick inserted into the middle comes out clean.
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Gluten Free Zucchini Banana Bread via RDelicious Kitchen @rdkitchen