Tag Archives: whole grains

Chickpea Salad Sandwich Without Mayo

30 minutes or less, Beans & Grains, Dietary, Egg Free, MAIN DISHES, PREP, Recipes, Sandwiches & Burgers, Vegetarian, Vegetarian

March 16, 2022 by Chef Julie RD

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Get out of your lunchtime rut and make packing lunches more exciting with this Chickpea Salad Sandwich.

half of a chickpea salad sandwich on a cutting board

Ever get in a lunch rut? Need new ideas for packing your kids’ or your own lunch? Are packable noontime options dwindling? Surely you’ve met the ‘What shall I pack for lunch?” question.

I always pack my lunch for the next day the night before. If not, I’m typically running out the door and a Siggi’s yogurt, KIND bar, and a piece of fruit are just tossed in my bag on my way out. I don’t mind those “snacky” kind of lunches once in a while, but I’d prefer more of a meal kind of lunch.

Plant-Based Proteins:

This chickpea walnut sandwich is a plant-based tuna/chicken salad makeover. I always try and make sure protein is present at lunchtime to help keep me full through the afternoon. Chickpeas are the perfect pulse for this recipe because the firm texture holds its shape. The addition of the walnuts is key for the crunch factor, while also providing heart-healthy fats.

chickpea salad sandwich on rye bread with an apple

Are garbanzo beans the same as chickpeas?

Yes. Originally the name garbanzo bean came from the Spanish community and over time different cultures have referred to them as another name. Eventually, these beans came to be known as chickpeas to most people in the world today.

Are chickpeas lectins?

Yes, chickpeas are considered a legume, and all legumes contain lectin. Lectin, a protein, binds to carbs and is known to some as an anti-nutrient. This is somewhat a controversial concept, because people with stomach sensitives may see an effect, but most do not. Also, most foods containing lectin are high in antioxidants, so the good outweighs the bad. If you are concerned about lectins, know that once they are cooked, the lectin is deactivated.

chickpea salad sandwich on rye bread cut in half

Ingredients for Chickpea Salad Sandwiches

chickpeas
walnuts
plain Greek yogurt – Greek yogurt is a great substitute for mayonnaise to trim back on saturated fat and replace it with a boost of protein and calcium instead.
Dijon mustard
honey
scallions
salt and pepper to taste
whole wheat bread, toasted
(Optional) Toppings: lettuce, tomato, onion

How to Make a Chickpea Salad Sandwich Without Mayo

Mash the chickpeas in a small bowl using a fork. Don’t over-mash, we aren’t making hummus!

Mix in the nuts, mustard, greek yogurt, honey, and scallions. Season with salt and pepper to taste.

Spread the chickpea salad on your bread to make the perfect sandwich. You can also add it on top of a salad, or dip with crackers – this chickpea walnut mixture is versatile to get you out of your lunchtime rut.

vegetarian chickpea salad sandwich on a cutting board

Should you rinse canned garbanzo beans?

You should and mainly it’s because the liquid contains a lot of unnecessary sodium which is why. most recommend draining and rinsing chickpeas before using.

Chickpea Walnut Sandwich

Author: Chef Julie Harrington, RD
Prep Time: 15
Total Time: 15 minutes
Yield: 2
Category: sandwich

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Ingredients

Scale

1 (15-ounce) can chickpeas, drained and rinsed
⅓ cup chopped walnuts
3 tablespoons plain Greek yogurt
½ teaspoon Dijon mustard
1 tablespoon honey
2 tablespoons scallions, thinly sliced
salt and pepper to taste
4 slices whole wheat bread, toasted
(Optional) Toppings: lettuce, tomato, onion

Instructions

Add chickpeas to a bowl and lightly mash with a fork. (Not too much. We aren’t making hummus!) Add walnuts, Greek yogurt, Dijon mustard, honey, and scallions and mix together. Season with salt and pepper, to taste.
Add a desired amount of the chickpea mixture to the bread and add desired toppings. Top with the other slice of bread.

Notes

Recipe adapted from Minimalist Baker.

Keywords: sandwich, vegetarian, plant-based

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Instant Pot Wheat Berries

Beans & Grains, Dairy Free, Dietary, Egg Free, Fall, Instant Pot/Slow Cooker, MAIN DISHES, Nut Free, PREP, Quick & Easy, Recipes, Seasonal, Side Dishes, Spring, Summer, Vegan, Vegetarian, Winter

February 5, 2018 by Chef Julie RD

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Save time and utilize the Instant Pot to make hearty whole grains, like wheat berries. Learn how meal prepping a batch of whole grains can turn into various recipes throughout the week.

Instant Pot Wheat Berries -Save time and utilize your Instant Pot to make hearty whole grains, like wheat berries. via Chef Julie Harrington, RD @ChefJulie_RD #instantpot #wheatberries #pressurecooker #wholegrain #mealprep #glutenfree

The Instant Pot continues to be magical. What takes over an hour to cook, now is done in 35 minutes.

Meal prep strategies

Every week now, I’ve been prepping at least one whole grain for the week. Everyone meal preps a little differently. I tend not to make full meals, but to get the cooking process started, like chopping veggies, making a batch of whole grains, grilling a few pieces of chicken, roasting a tray of veggies, etc.

This way, I am not mandated to a certain meal and it gives me more flexibility while allowing to save time during a busy week.

Wheat Berries shortcut – cook them in the instant pot & learn a few of @ChefJulie_RD’s #mealprep tips!

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Meal prep tip:

Prep a batch of whole grains, like wheat berries, to add on top of a salad, in a stir-fry, mixed into a soup, as a side dish, or even served up breakfast-style. Switch up the prepped whole grain each week for variety.

Health benefits of wheat berries

Wheat berries contain 6 grams of protein, with over 20 percent of your daily value for dietary fiber, and 8 percent of your iron in each serving.

What are Wheat Berries?

Wheat Berries are the whole grain form of wheat – the whole, complete grain before it has undergone any processing. They’re a high-fiber whole grain, containing the bran, germ, and the endosperm. Wheat berries typically take longer to cook because they are not processed and it takes a while for the liquid to penetrate through the bran to soften the grain.

When cooked, wheat berries have a chewy bite and a subtle nutty, earthy flavor. They’re sturdy enough to handle bold dressings in salads and still delicate enough to taste delicious with some milk, honey, and cinnamon.

Instant Pot Wheat Berries

Author: Chef Julie Harrington, RD
Prep Time: 5 mins
Cook Time: 30 mins
Total Time: 35 mins
Yield: 4
Category: side dish
Method: Instant Pot

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Ingredients

Scale

3 cups water
1 cup hard red spring wheat berries
Pinch of salt

Instructions

Combine water, wheat berries, and salt in the Instant Pot. Secure the lid and seal the valve.
Set the manual timer for 35 minutes.
When done, do quick release by moving the valve to vent the steam. Let all the steam release.
Drain the wheat berries and enjoy as is or incorporate into other recipes.

Keywords: instant pot, pressure cooker, wheat berries, whole grain, meal prep

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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

October 22, 2016 by Chef Julie RD

6 Comments

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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!

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 – 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!

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.

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

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.
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.
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).
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.
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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Breakfast “Ice Cream” Sandwiches

Baked Goods, Breakfast & Brunch, Dietary, Egg Free, Freezer Friendly, MAIN DISHES, Make ahead, Nut Free, PREP, Recipes, Vegetarian

July 18, 2016 by Chef Julie RD

15 Comments

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On a hot summer morning, cool down with a this fun new breakfast twist. These raspberry chia Breakfast “Ice Cream” Sandwiches tastes like dessert and will nourish you through the morning!
I was super excited when KIND featured my recipe on their newsletter including my classic green smoothie to pair with their Raspberry Chia Breakfast Bars.

Ice Cream Sandwiches for #breakfast.. It’s #KINDawesome! #siggisambassador @KINDsnacks @SiggisDairy

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If you haven’t noticed, KIND came out with these new breakfast bars. These new bars (the raspberry chia flavor in particular) contain 5 whole grains including: oats, millet, buckwheat, amaranth, and quinoa along with a filling 6 grams of fiber.
It is always important to eat balanced meals. My go-to tip for anyone (myself included) is to enjoy at least 3 food groups per meal (with at least one of them being a fruit or vegetable).
That little tip can go a long way. It will help with portion control because portion sizes will naturally start to shrink in order to include various other food groups on your plate. Plus, it will help reach the minimum recommendation of aiming to consume at least 5 fruits and vegetables a day. More matter!
When I first tried these breakfast bars I usually paired them by dunking them in a yogurt with a side of fruit, so I was inspired by my combo to turn it more into a fun breakfast!
It feels like eating dessert for breakfast!

Breakfast “Ice Cream” Sandwiches

Author: Julie @ RDelicious Kitchen
Prep Time: 5 mins
Total Time: 5 mins
Yield: 4

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Ingredients

Scale

4 packages KIND raspberry chia breakfast bars (contains 2 bars per package)
2 (5.3 oz.) containers plain (or vanilla) yogurt (I used Siggi’s)
1 tablespoon chia seeds
1/4 cup raspberries

Instructions

In a small bowl, gently mash raspberries. Stir in chia seeds. Add yogurt and gently fold in raspberries and chia to make a raspberry swirl.
Open up KIND breakfast bars packages. Scoop about 1/3 cup onto one side of the breakfast bar and spread evenly. Top with the other breakfast bar (not too tight, so filling doesn’t spill out!)
Wrap each breakfast “ice cream” sandwich with plastic wrap and add to a sealed tight container. Place in the freezer for at least 2 hours or overnight.
Unwrap and enjoy a treat in the morning!

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Chocolate Chia Espresso Chip Cookies

Baked Goods, Dairy Free, Dietary, Egg Free, MAIN DISHES, Make ahead, Recipes

May 6, 2016 by Chef Julie RD

9 Comments

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Do you find baking relaxing? There is a reason why! Unwind and bake these Chocolate Chia Espresso Chip Cookies.

After a super long day, I came home and wanted to bake. Baking is so relaxing to me. Is it because “stressed is desserts backwards” or is there a reason why there was a connection between baking and relieving stress?

There is a scientific reason why baking is relaxing. Relax with baking these Chocolate Chia Espresso Chip Cookies #gf

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According to the Massachusetts Public Health Blog, baking is a way to nurture our creative side – something we don’t do enough of. When feeling stressed or anxious, there’s something relaxing about losing yourself in the process of stirring, mixing, and kneading and at the end, treating yourself and others to something made from the soul. Doing something with your hands can be relaxing, similar to squeezing a stress ball or knitting. It helps take your mind off of your troubles, and releases negative energy that’s stored – channeling it into something creative. For some people, the repetitive motion of chopping is calming. Baking is a creative outlet that allows for experimentation. For some, baking is a coping skill to deal with life’s challenges, and a positive one at that – another one to add to your toolbox.

As I was getting creative in the kitchen, I noticed I had used the last of my eggs when I made my favorite Swiss Chard and Mushroom Quiche the day before. Now worries, there are plenty of egg substitutions to use. I love the guide below as some really great egg free alternatives.
In a typical recipe for baked goods, eggs play the role of a binder or a leavening agent. A binder helps hold the recipe together, while a leavening agent helps your baked goodies to rise.

(source)

I went with the “chia egg”. I notice this method works best with cookies and brownies. The chia egg keeps the cookies soft and gooey, plus add a boost of fiber and omega-3’s.

What egg free alternative have you tried in a baking recipe?

Chocolate Chia Espresso Chip Cookies

Author: Julie @ RDelicious Kitchen
Yield: 15 cookies 1x

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Ingredients

Scale

1 tablespoon chia seeds
1/3 cup hot water
1 medium ripe banana
1/4 cup natural peanut butter
1/2 tablespoon melted coconut oil
1/2 teaspoon vanilla extract
2 tablespoons maple syrup
3/4 cup rolled oats
1/4 cup oat flour
1/4 cup garbanzo bean flour
1/2 tsp baking powder
1/2 tsp baking soda
1/8 teaspoon salt
1 tablespoon espresso powder
1/3 cup mini chocolate chips

Instructions

Preheat the oven to 350 degrees F. In a small bowl, combine the chia seeds and hot water. Let sit for 15 minutes, stirring occasionally. Mixture will gel up and thicken.
In a large bowl, mash the banana with a fork. Mix in the peanut butter, coconut oil, vanilla extract, maple syrup, and chia seeds, until combined.
Add the rolled oats, oat flour, garbanzo bean flour, baking powder, baking soda, salt, and espresso powder. Mix until just combined.
Gently fold in the chocolate chips.
Scoop cookie dough by the tablespoonful onto a prepared baking sheet, sprayed with non stick spray, or lined with parchment or a silicone mat.
Bake for 15-20 minutes until golden brown.

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Protein Pancakes

Breakfast & Brunch, Dietary, Gluten Free, Quick & Easy, Recipes, Vegetarian

February 8, 2016 by Chef Julie RD

7 Comments

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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.

Do you know the secret ingredient that packs these Protein Pancakes with protein without using protein powder? #rdchat

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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.

Protein Pancakes

Author: Julie @ RDelicious Kitchen
Yield: 4

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Ingredients

Scale

1 cup rolled oats
1 cup cottage cheese
1 cup egg whites
1/4 cup ground flaxseed
2 tablespoons cinnamon
2 bananas

Instructions

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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Quinoa Stuffed Tomatoes

30 minutes or less, Beans & Grains, Dairy Free, Dietary, Egg Free, Gluten Free, MAIN DISHES, Nut Free, PREP, Quick & Easy, Recipes, Side Dishes, Vegan, Vegetarian, Vegetarian

September 28, 2015 by Chef Julie RD

4 Comments

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Six ingredient stuffed tomatoes with whole grains can be eaten as part of a main dish or as a vegetable side.

Most of my recipes are inspired of the game “What’s in my fridge?”. This usually happens at the end of the week, when there are leftovers or a few items here and there from other meals of the week. I feel like I’m en episode of Chopped and Ted Allen is giving me a mystery basket to cook with.
I used leftover quinoa, or you can use essentially any whole grain you like in this recipe. If you don’t have any leftover quinoa, you can always use this quick alternative.
This recipe can be easily adapted with the flavors you like. I added spinach, mushrooms, and garlic because that was what was in my fridge!

Have leftovers? The next morning, I reheated a quinoa stuffed tomato with a fried egg on top. A fried egg on top can make everything better.. am I right?
Now you can never say when you open your fridge, “I have nothing to eat!”. Just play “what’s in my fridge” and you’ll be surprised what you can come up with!

Quinoa Stuffed Tomatoes

Author: Julie @ RDelicious Kitchen

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Ingredients

Scale

4 medium tomatoes
1/2 cup cooked quinoa
1/2 cup spinach, finely diced
1/4 cup mushrooms, finely diced
1 tbsp garlic
2 tsp olive oil

Instructions

Core tomatoes, removing the inside flesh and seeds. Set aside the inside flesh from 2 of the tomatoes in a medium bowl.
Dice the remaining tomato flesh. Add to a bowl with the quinoa, spinach, mushrooms, garlic and olive oil. Mix well to combine.
Place tomatoes in a shallow pan. Stuff the tomatoes with the quinoa and vegetable mixture.
Bake in the oven at 350 degrees for 25 minutes, until tomato begins to soften.
Serve as a side dish, or make it a meal by adding a fried egg on top.

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Apple Walnut Buckwheat Pancakes

Breakfast & Brunch, Dietary, MAIN DISHES, PREP, Quick & Easy, Vegetarian

September 9, 2015 by Chef Julie RD

22 Comments

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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!

Apple Walnut Buckwheat Pancakes

Author: Julie @ RDelicious Kitchen
Yield: 4

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Ingredients

Scale

3/4 cup Hodgson Mills Buckwheat Pancake Mix
1/3 cup milk
1 egg
1 cup unsweetened applesauce
1/2 cup chopped walnuts
1 apple, peeled and diced
2 tbsp cinnamon
optional: syrup

Instructions

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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Cheesy Veggie Chip Popcorn

MAIN DISHES, Recipes, Snacks

August 17, 2015 by Chef Julie RD

6 Comments

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It’s movie night! When you are craving a crunchy snack, but can’t decide between popcorn or chips, combine them into this healthy new twist!

When it’s movie night, my snack of choice is always popcorn. Popcorn is a whole grain, which is a great snack choice and about 3 cups are in a serving, so you can feel good about filling up on this healthy snack fare. But it’s often what we put on popcorn that makes it go from a GO food to a SLOW or even WHOA food. (I use the go, slow, and whoa method when I teach children).
So instead of lathering your popcorn with butter and salt, try a a healthy new twist. When you are craving the “crunch-factor” kind of snack, double up with double crunch. I had some crumbs at the bottoms of a terra veggie chip bag sitting in my pantry and a light bulb went off when I was making this popcorn to put them together. Then, adding Cabot’s Cheddar Shake! Powdered Premium Cheddar Cheese made this EVEN BETTER! Cheddar makes everything better, right? I’ve added parmesan cheese to popcorn before, but cheddar was a fun new twist.
Recently my girlfriends and I got together for a movie night. My friend Kate is a total movie buff and brought along, an adventure/sci-fi movie, Divergent. Those type of movies are not my first choice, but Kate never disappoints me with her movie suggestions. Plus, there is some eye candy, that definitely was a plus. When the movie ended, we were all hooked. The sequel, Insurgent, recently came out and of course we had to get together for movie night, round 2. This time with Cheesy Veggie Chip Popcorn.
The key is, once it’s freshly popped, toss on the veggie chips and cheese powder right away so it sticks right on to the popcorn.

Go for the double crunch factor and a cheesy twist with a Cheesy Veggie Chip Popcorn @cabotcheese #cabotcheeseboard #snackhappy

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Cheesy Veggie Chip Popcorn

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

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Ingredients

Scale

3 tbsp canola oil
1/3 cup popcorn kernels
2 tbsp Cabot’s Cheddar Shake! Powdered Premium Cheddar Cheese
1 cup your favorite veggie chips, crushed (I used terra chips)

Instructions

Heat the oil in a 3-quart saucepan on medium high heat.
Put 3 or 4 popcorn kernels into the oil and cover the pan.
When the kernels pop, add the rest of the 1/3 cup of popcorn kernels in an even layer. Cover, remove from heat and count 30 seconds. (This method first heats the oil to the right temperature, then waiting 30 seconds brings all of the other kernels to a near-popping temperature so that when they are put back on the heat, they all pop at about the same time.)
Return the pan to the heat. The popcorn should begin popping soon, and all at once. Once the popping starts in earnest, gently shake the pan by moving it back and forth over the burner.
Try to keep the lid slightly ajar to let the steam from the popcorn release (the popcorn will be drier and crisper).
Once the popping slows to several seconds between pops, remove the pan from the heat, remove the lid, and dump the popcorn immediately into a wide bowl.
Quickly toss the Cabot cheddar shake and crushed veggies chips when popcorn is still warm and will adhere to the popcorn.

Notes

Perfect Popcorn portion of this recipe by Simply Recipes
http://www.simplyrecipes.com/recipes/perfect_popcorn/#ixzz3j1b8RUcH

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Healthier Pumpkin Bread

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October 13, 2014 by Chef Julie RD

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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.

Healthier Pumpkin Bread

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

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Ingredients

Scale

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

Instructions

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

Notes

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.

Nutrition

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

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In good health,

Plant-Based Proteins:

Are garbanzo beans the same as chickpeas?

Are chickpeas lectins?

Ingredients for Chickpea Salad Sandwiches

How to Make a Chickpea Salad Sandwich Without Mayo

Should you rinse canned garbanzo beans?

Ingredients

Instructions

Notes

Meal prep strategies

Meal prep tip:

Health benefits of wheat berries

What are Wheat Berries?

Ingredients

Instructions

Ingredients

Instructions

Ingredients

Instructions

Ingredients

Instructions

Ingredients

Instructions

Ingredients

Instructions

Ingredients

Instructions

Ingredients

Instructions

Notes

Ingredients

Instructions

Notes

Nutrition

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