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Indulge your tastebuds with this Chocolate Hazelnut Smoothie Bowl. It tastes like dessert, but also a nourishing breakfast! Swap the straw for a spoon! Smoothie bowls are becoming more and more popular these days. Pinterest is filled with beautiful smoothie bowl creations. My dietitian friends Liz & Janice over at Meal Makeover Moms even made a Smoothie Bowl Coloring Cookbook!
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. What’s fun about smoothie bowls are the fun toppings you can add. Opt for nutrition powerhouse toppings like fruit, nuts, & seeds. Rather than blending toppings into a smoothie, add them on top smoothie bowl and enjoy their crunch with a spoon rather than through a straw
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Guacamole Shrimp Wonton Cups are a crowd-pleasing appetizer to share at your next gathering. Layered with guacamole, mango salsa, and shrimp, these flavors are the perfect little bite for entertaining!
We eat with our eyes first. This appetizer definitely catches your eye and the secret is – they are so easy to make!
Some recipes are more of an assemble kind of recipe vs. cooking everything from scratch and guess what.. that’s okay! It makes prep time much shorter saving you time in the kitchen. For this recipe, I used prepared guacamole and mango salsa. Feel free to create your version from scratch.
How to make wonton cups
Tip: Wonton wrappers are often found in the produce section of the grocery store.
Preheat oven to 350 F. Lightly coat a 24-cup mini muffin tin with nonstick spray.
Press wonton wrappers into each of the muffin tins, to create a cup shape.
Place into oven and bake for 10-12 minutes, or until golden brown.
Bonus: For extra flavor, brush the wontons with olive oil and sprinkle additional seasonings to the wonton wrappers before baking.
Skip this step: Don’t feel like making the wonton cups? Stack the layers of guacamole, mango salsa, and shrimp in a “scoop” chip.
Nutrition Benefits of Ingredients
How do these Guacamole Shrimp Wonton Cups stack up nutritionally?
Homemade wonton cups: less sodium that pre-made chips
Guacamole: the base of guacamole is avocado – one-third of a medium avocado (50 g) has 80 calories and contributes nearly 20 vitamins and minerals, making it a great nutrient-dense food choice
Mango-salsa: mangos are an excellent source of vitamin C, 50% DV, which plays an important role in immune function and skin health
Shrimp: provides a high amount of protein and healthy fats, in addition to a variety of vitamins and minerals
Preheat oven to 350 F. Lightly coat a 24-cup mini muffin tin with nonstick spray.
Press wonton wrappers into each of the muffin tins, to create a cup shape.
Place into oven and bake for 10-12 minutes, or until golden brown.
In a medium bowl, combine shrimp, olive oil, garlic powder, paprika, onion powder, cayenne pepper, oregano, and black pepper.
Coat a large pan with cooking spray and place over medium-high heat. Add shrimp, cook, flipping once, until pink and opaque, about 2 minutes on each side. (or place on skewers and grill)
Fill each wonton with 1 tablespoon guacamole, 1 tablespoon mango salsa, then 1 shrimp.
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Add a boost of flavor and nutrition with a Tropical Wild Blueberry Smoothie. 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.
It dropped to 2 degrees here in NJ this past weekend.. BRRR. Simple tasks like running errands was brutal in the cold. I kept envisioning a getaway to a warm tropical island. Sadly, there were no tropical island trips planned in the near future, so I had to improvise. Instead I created a tropical wild blueberry smoothie.
You may think I’m contradicting myself for wanting to get away to a warm place and then make a cold smoothie, but smoothies are a staple in my kitchen year round, no matter what the temperature is. Why? Because smoothies are so easy to pack in a ton of nutrition with a variety of healthy foods coming from all food groups.
Plus, smoothies are so easy to customize with various combinations, so you’ll never get bored! I always like to experiment in the kitchen with new combinations and new ingredients. One new ingredient I tried in this smoothie recipe are wild blueberries. 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.
I often find that certain fruit flavors, like blueberries, get lost when getting mixed into a smoothie because other strong fruit flavors take over.
Wild blueberries are a little extra special than your regular cultivated blueberries. 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. Smoothie Tip: Use frozen fruit when making smoothies. This will chill the smoothie plus thicken it without using ice, which can water down the flavor.
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. It’s nature’s pause button.
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Pancakes made with whole grains and packed with protein, will keep you full all morning! These pancakes don’t use protein powder to boost up their protein content. Can you guess what secret ingredients add that satisfying boost?
I’ve been making these protein pancakes for a few years now when I get that pancake craving. I never really liked pancakes growing up. (I was a weird kid) I think it was because I never felt satisfied. I always had them as more of a dessert, rather than breakfast.
Just by adding a few wholesome ingredients to a blender and BAM you got yourself a protein-packed pancake batter. How much easier can it get?
What makes the protein content so high? Cottage cheese and egg whites! One serving of these protein pancakes contain 19 grams of protein. The cottage cheese helps thicken the pancake batter for a fluffy pancake.
These pancakes have been posted way back when I first started blogging. I spruced up the pictures and tweaked the recipe a bit for improvement in both taste and nutrition.
Combine rolled oats, cottage cheese, egg whites, ground flaxseed, cinnamon and banana in a blender to form a thick pancake batter like consistency. Do not over blend.
Cook on a hot non-stick pan sprayed lightly with cooking spray until golden brown.
Flip over until the other side is golden brown.
(Optional) Top with additional banana slices, walnuts, and maple syrup.
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Calling all cookie dough lovers. This recipe is for you. A few months ago, on a whim, I made a cookie dough dip. This was actually a simplified version of a “dessert hummus” recipe I created that was published in a cookbook I developed recipes for in a previous job. This past weekend, being snowed in from winter storm Jonas, there was not much else to do (in between all the shoveling) but cook and bake all day! I was going to make the cookie dough dip again, but this cake pop video popped up on my facebook and inspired me to turn the dip into bite-size treats.
I followed the same recipe, but in order to have them thick enough to roll in a ball and hold it’s shape I added some flour – oat flour to be exact. I’m sure any flour would work, but I find oat flour is easy to work with and makes it a great addition to add whole grains to a recipe. In true cake pop fashion, I added a chocolate coating. You can make them like a cake pop by simply adding a popsicle or leave them as little bite-size treats. Either way, they are perfectly portioned for a little sweet treat.
In a food processor (or high powered blender) combine chickpeas, peanut butter, maple syrup, and oat flour. (if you find the batter is still too “wet” add an additional tablespoon of oat flour)
Remove the mixture from the food processor into a bowl and fold in chocolate chips. Scoop about a tablespoon size of the dough into small balls and place on a plate lined with parchment paper. Leave as is, or add popsicle sticks into the balls. Put in the freezer for about 10-15 minutes to harden.
Meanwhile, in a microwave safe bowl, add dark chocolate and coconut oil. Stir until silky smooth.
Dip each cookie dough ball into the dark chocolate and dip until fully coated. Transfer back to the plate lined with parchment paper. Top with sprinkles. Place in the refrigerator until chocolate has completely hardened.
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Warm-up this winter with a warm bowl of Vegetable Lentil Soup. This vegan-friendly soup will be sure to help meet your daily recommendations of veggies for the day!
Dare I say it’s actually starting to feel like winter here in New Jersey. Usually, in December I’m beginning to make my favorite soups, but this year was just so warm. I’m hoping I’m not jinxing myself and all of a sudden we are going to get a blizzard. If so, I do have this big batch of vegetable lentil soup to warm up with!
One of my favorite things at work is teaching cooking classes. A few months ago I taught a class called “Soups and Stocks”. My goal for the class was to show how making soup at home can be simple, nutritious, and delicious. The biggest complaints I heard from customers is when they tried making it at home, their soups “tasted bland, watered down, and boring”. The key to a flavorful soup is the base: stock. Due to the process, Progresso’s chefs use to simmer the real bones, Progresso Cooking Stocks have rich, meaty flavor and are full of body, making them ideal for adding deep, complex flavor to many dishes including soups, stews, sauces, and gravies.
What’s the difference between stock and broth?
The foundation of any great soup of stew is a flavorful broth or stock. Often the terms stock and broth are used interchangeably, but there are three important differences: ingredients, cook time, and seasoning.
Stock is made by simmering a combination of bones, mirepoix (carrots, celery, and onion), and aromatics in water for two to six hours. Gelatin from the bones is an essential part of the stock that is created when the connective tissue in meat breaks down, giving stock its body; the gelatin is what causes a stock to gel when chilled.
Broth is typically made by simmering meat, mirepoix, and aromatics for a shorter amount of time, typically between 1 and 2 hours. It is also often more heavily seasoned than stock.
Bone broth is a hybrid of broth and stock. It is cooked for a long period of time and the goal is not only to extract the gelatin from the bones (like in a stock), but also to release the nutritious compounds and minerals (namely collagen, but also glucosamine, amino acids, electrolytes, calcium, and more).
Warm up this winter with a warm bowl of Vegetable Lentil Soup. This vegan soup will be sure to help meet your daily recommendations of veggies for the day!
Heat olive oil in a large stock pot over medium heat. Add the onions and carrots, cook stirring often, until onion becomes tender and translucent.
Add the garlic, cumin, and thyme. Cook until fragrant. Add fire roasted tomatoes and chickpeas.
Add the lentils, then pour in Progresso vegetable cooking stock and water. Season with salt, pepper and red pepper flakes. Bring soup to a boil, then turn down to a gentle simmer. Cook for 30 minutes, until the lentils are tender.
Transfer 3 cups of soup into a blender or food processor (make sure to get an even mixture of veggies and broth). Puree mixture until smooth. Add pureed soup back into the pot and add kale. Cook until wilted.
Disclosure: By posting this recipe I am entering a recipe contest sponsored by Progresso and am eligible to win prizes associated with the contest. I was not compensated for my time.
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Simple ingredient swaps and cooking techniques can make an indulgent recipe transform into a healthy recipe, while still keeping their indulgent flavors. Start with these Pumpkin French Toast Roll Ups. I hope you aren’t sick of pumpkin yet! I still have quite the stash in my pantry that I’ve been using up.
The other day I was paroozing Pinterest and so many indulgent breakfasts were popping up on my feed. I’m all for a splurge kind of breakfast here or there, but they can be easily lighted up with a few twists and tricks. Lately, at work that is exactly what I’ve been doing. Clients have been submitting their favorite holiday recipes and I’ve been making healthy suggestions of how to lighten them up.
One recipe I was recently asked to lighten up was a full on dessert for breakfast. It was a stuffed french toast with challah bread stuffed with mascarpone cheese, vanilla frosting, pumpkin, and caramel, then coated with crushed frosted flakes. Holy sugar rush to start the day. I typically just make little notes to the clients of where they could possibly make substitutions, try a different cooking method, add other ingredients, etc. but that recipe makeover inspired me to create this one.
Swapping out challah for whole grains, stuffing with a lower fat, higher fiber and higher protein option for the filling, and keeping a crunch factor of walnuts on top.
I have another batch of this recipe waiting in the freezer to be baked Christmas morning!
Preheat the oven to 350 degrees F. Spray an 8×8 baking pan with cooking spray and set aside until ready to use.
In a small bowl, combine the cottage cheese, pumpkin, 1 tbsp cinnamon, and nutmeg, set aside.
In a small bowl, whisk the eggs together, set aside.
Remove the crust from the slices of bread. Working one at a time, use a rolling pin to flatten bread to about 1/4-inch thickness. Spread a thin layer of the cottage cheese and pumpkin mixture on the piece of the bread, leaving a little room at the edges. Carefully, roll up the bread (not too tight, or the filling will come out.). Repeat with the remaining slices of bread.
Dip french toast roll ups into the egg mixture and line at the bottom of the baking pan. Sprinkle with remaining 1/2 tbsp of cinnamon.
Bake in the oven for 12-14 minutes, until french toast roll ups are golden brown.
Top with maple syrup and chopped walnuts, if using.
Notes
*Don’t have whipped cottage cheese? Simple put small/large curd cottage cheese in a food processor or blender. *A simple swap for whipped cottage cheese could be ricotta cheese.
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When you are craving something sweet, but don’t want to make a whole batch, a Single Serving Peanut Butter Chocolate Chunk Cookie will hit the spot.
It’s getting a little nutty with Recipe ReDux group this month. Today (October 22nd) is National Nut day and we were challenged to go nuts and make a recipe using nuts in any form – whole nuts, chopped nuts, ground nuts, nut butter and/or nut flour.
Sometimes I just get that craving for a warm, out of the oven, soft gooey chocolate chip cookie? But then I always run into the problem of not wanting to make a whole batch. I have a big sweet tooth and if too many sweets are hanging around, I tend to indulge on some each day. I’ve noticed a big trend on Pinterest of the single-serving type desserts which is genius! The other night when I was having that craving, this new recipe did the trick!
I know I’ve mentioned plenty of times here, but I LOVE the peanut butter and chocolate combo. The peanut butter helps keep the cookie soft and chewy and going with large chocolate chunks from my hidden stash of a dark chocolate bar = heaven. Wash it down with a glass of milk … craving fixed!
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These Garlic Parmesan Smashed Potatoes are a healthy twist of a cross between baked potatoes and french fries – crispy on the outside and fluffy and tender on the inside.
Hear those crickets? I haven’t made a recipe in over a week. I am finally back in action after being sick for a few days. I’ve thought of so many recipe ideas, but I didn’t have the energy or appetite to cook this week.
When did potatoes get such a bad reputation? I’m so tired of hearing, “they are too starchy” or “potatoes have too many carbs”. Potatoes are rich in B-complex vitamins, which help your body form blood cells and make energy from the protein, carbohydrates and fat from the food you eat. Additionally, potatoes are a great source of vitamin C, magnesium, phosphorus, and potassium.
I love these smashed potatoes because they are a cross between baked potatoes and french fries – soft and fluffy on the inside and crispy on the outside. When I reheated them again for leftovers, they got even crispier, amazingggg.
Preheat oven to 450 degrees F. Coat a large baking sheet with nonstick spray. Set aside.
Bring a large pot of water to a boil. Cook the potatoes until fork tender, about 15-20 minutes. Drain and pat dry.
As potatoes are cooking, in a small bowl, combine olive oil, garlic, parmesan cheese, dried rosemary, salt and pepper.
Place potatoes onto the prepared baking sheet. Using a back of a fork, carefully smash the potatoes until flattened but still in one piece. Top each smashed potato with garlic parmesan mixture.
Place into oven and bake for 18-20 minutes, or until golden brown and edges are crispy.
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Apple picking season is here and these Apple Walnut Buckwheat Pancakes should definitely be on the menu this weekend.
Before we chat pancakes, let’s talk apples. I know on instagram, I’ve already dove into the pumpkin obsession and I am not even ashamed #basic, but I don’t want to leave apple season in the dust.
However in the technology world, Apple has not been my friend. This past week, my macbook pro charger cord frayed and I was computer-less for a few days until I was able to get to the apple store to get a new one. But then Labor Day weekend rolled around and I wanted to stay “unplugged” to really enjoy a weekend off.
In case you popped over to find a new recipe and didn’t get your fix, with my computer being out of commission these past few days, don’t worry.. the days I wasn’t posting, I was cooking up a storm, so I have a lot of new recipes coming your way!
Any just to keep you in the loop, RDelicious Kitchen is now on Yummly! I added a new button on the bottom of each post where you now can “Yum” my recipes. Yummly is kind of like Pinterest on steroids because when you sign up, you can fill out your taste preferences to include/exclude foods based on what you do or don’t want. When you “yum” a recipe it gets saved to your recipe box. It’s perfect for someone like me who likes to keep my recipes organized, but now virtually.
You can go to Yummly to set up an account for free and start yumming recipes from here or visit my Yummly profile! I’m very new to Yummly and still learning about it, but I hope you’ll join me!
Before you scroll down straight to the recipe, I still need to tell you about these pancakes! I’ve had this Hodgson Mill buckwheat pancakes sitting in my pantry for awhile now. Every weekend, I always had plans to make pancakes, but honestly pancakes are not part of my top breakfast food choices. Okay, okay, before you glare through your computer screen at me, let me explain! I love pancakes, but I always felt that sugar crash after having a pancake breakfast.
But these aren’t your average pancakes. With whole grains, like buckwheat, it packs in plenty of fiber to keep you full and maintain energy levels. Plus, the addition of apples (more fiber!) and walnuts (healthy fats and protein!) makes it a more balanced breakfast. So, boost up the pancake mix in your pantry with this new twist!
In a large bowl, mix together pancake mix, milk, egg, applesauce, walnuts, diced apples, and cinnamon.
In a large skillet coated with cooking spray over medium heat, scoop about 1/4 cup of batter into the pan for each pancake. Wait until the edges begin to bubble, then flip and cook until pancake is cooked through. Repeat until all batter is used.
Stack the pancakes and top with additional walnuts, apple slices, and syrup if desired. Enjoy!
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Swap the straw for a spoon! Smoothie bowls are becoming more and more popular these days. Pinterest is filled with beautiful smoothie bowl creations. My dietitian friends Liz & Janice over at Meal Makeover Moms even made a Smoothie Bowl Coloring Cookbook!
What’s fun about smoothie bowls are the fun toppings you can add. Opt for nutrition powerhouse toppings like fruit, nuts, & seeds. Rather than blending toppings into a smoothie, add them on top smoothie bowl and enjoy their crunch with a spoon rather than through a straw
