Kale Caesar Salad (with shortcut dressing)

This delicious Kale Caesar Salad is rich and delicious with a shortcut dressing so good, you’ll almost want to drink it!

Everyone loves a great caesar salad topped with bacon and croutons and we love a fresh kale salad too. Combining the two makes for the most perfect meal or side dish!

close up of Kale Caesar Salad in a bowl

Panera Power Kale Caesar Salad and the Sweetgreen Kale Caesar are menu favorites but they can’t compare to this fantastic homemade version!

A Hearty Salad

Kale is a superfood packed full of flavor and nutrition, it only makes sense that it would be a good stand-in for the more traditional romaine lettuce.

One thing I love about using kale in salads in place of lettuce is that leftover salad (even with dressing) will last a couple of days in the fridge! Just leave the croutons aside if you’re making this ahead of time.

TIP: Leave out the croutons for a low carb version!

ingredients to make dressing for Kale Caesar Salad

ingredients to make dressing for Kale Caesar Salad

What’s in a Kale Caesar Salad?

VEGGIES Kale, of course, but feel free to add in some romaine or spinach as well.

TOPPING/FILLING Bacon, croutons, and Parmesan are favorite topping ingredients for this crisp and crunchy salad.

DRESSING The real star here is the creamy Caesar dressing! While my traditional caesar salad recipe has a from scratch dressing, this one starts with mayonnaise as a base. The result is a creamy and delicious dressing in no time at all!

adding dressing to kale to make Kale Caesar Salad

adding dressing to kale to make Kale Caesar Salad

While chicken can be added to make a chicken caesar salad, the addition of pasta makes for a great caesar pasta salad too!

Tips & Tricks

  • After rinsing and patting dry the kale leaves, gently “massage” each piece between your hands until the leaves are somewhat softened and a darker green.
  • Be sure to cut the spine out of each leaf before tearing it into bite-sized pieces. Tender kale is the result, but it still has all the healthy benefits!
  • Kale Caesar dressing will keep in the refrigerator for about 3-4 days.

Our Fave Salads

Did you love this Kale Caesar Salad? Be sure to leave a comment and a rating below! 

Kale Caesar Salad

Creamy Caesar dressing with crisp kale, croutons, bacon, and parmesan!

Follow Spend with Pennies on Pinterest

Follow Spend with Pennies on Pinterest

  • Combine all dressing ingredients until smooth.

  • Wash kale and dry well. Gently “massage” the kale with your hands until the leaves are somewhat softened and a darker green. While this is optional, it makes for a more tender leaf.

  • In a large salad bowl, combine kale and croutons. Top with dressing as desired and toss to combine.

  • Sprinkle with ⅓ cup parmesan cheese and bacon bits.

You may not need all of the dressing in this recipe, leftovers will last about 3 days in the fridge in an airtight container.
Be sure to cut the spine out of each leaf before tearing it into bite-sized pieces.
Anchovy adds a salty and briny flavor to the dressing and adding a small amount really boosts the flavor of this dressing. If you literally can’t tolerate anchovy, skip them and add finely minced or chopped capers instead.

Calories: 583, Carbohydrates: 11g, Protein: 11g, Fat: 55g, Saturated Fat: 12g, Trans Fat: 1g, Cholesterol: 48mg, Sodium: 863mg, Potassium: 281mg, Fiber: 1g, Sugar: 2g, Vitamin A: 3410IU, Vitamin C: 41mg, Calcium: 240mg, Iron: 1mg

(Nutrition information provided is an estimate and will vary based on cooking methods and brands of ingredients used.)

Keyword Best Kale Caesar Salad, how to make Kale Caesar Salad, Kale Caesar Salad, Kale Caesar Salad recipe

close up of Kale Caesar Salad on a plate with lemons and writing
adding dressing to kale to make Kale Caesar Salad with writing
close up of Kale Caesar Salad with a title
adding dressing to Kale Caesar Salad with finished dish and a title

Air Fryer Butternut Squash – Sweet & Savory!

Air Fryer Butternut Squash is the side dish that complements any entrée or the perfect addition to your favorite recipes from butternut squash soup to risotto.

This is one of the easiest ways to make this sweet winter squash.

cooked Air Fryer Butternut Squash on a white plate with seasoning

An Easier Way to Cook Butternut Squash

Butternut squash is hard to peel and cut when it’s raw so we skip that step in this recipe and cook it in halves. If your squash is too hard to cut in half, poke it with a fork and microwave it for 3-4 minutes first (I do the same with spaghetti squash if it’s too hard to cut).

  • Make sure your squash is small enough to fit into your air fryer, if not it can be cut into quarters.
  • Season with cinnamon and salt or even just salt & pepper.
  • Adding a touch of brown sugar will add sweetness and help with caramelization.

top view of Air Fryer Butternut Squash in the air fryer

top view of Air Fryer Butternut Squash in the air fryer

How to Make Butternut Squash in the Air Fryer

  1. Cut butternut squash in half vertically and scoop out the seeds and pulp.
  2. Brush the cut halves with olive oil and sprinkle with cinnamon then salt and pepper (per the recipe below). Sprinkle brown sugar on top.
  3. Cook, cut side up in the Air Fryer until tender. Remove and slice into 1” thick pieces (they’ll look like half-moons) or scoop out and mash. Serve with a pat of butter.

Cubed Butternut Squash

If you purchase cubed butternut squash, it can be roasted in the air fryer as well. Toss with seasonings per the recipe below. Turn the air fryer on to 380°F. Cook 10 minutes, shake the basket, and cook an additional 5-7 minutes or until tender.

Air Fryer Butternut Squash in the air fryer after cooking

Air Fryer Butternut Squash in the air fryer after cooking

Ways to Enjoy This Recipe

Use this squash for any recipe that requires roasted butternut squash.

  • Serve it right out of the air fryer alongside baked pork chops.
  • Blend it with broth and add a splash of cream to make soup!
  • It’s perfect added to salads (especially our fave winter salad).
  • Toss it with cooked grains (like farro) for a great side or salad.

Savory Squash Dishes

Did you make this Air Fryer Butternut Squash? Be sure to leave a comment and a rating below! 

Air Fryer Butternut Squash

This butternut squash is perfectly seasoned with cinnamon & brown sugar, then air fried until tender!

Follow Spend with Pennies on Pinterest

Follow Spend with Pennies on Pinterest

  • Cut butternut squash in half lengthwise. Use a spoon to scoop out the seeds and pulp.

  • Brush squash with olive oil, sprinkle with cinnamon and season with salt & pepper to taste. Sprinkle brown sugar on top.

  • Place in the air fryer, cut side up and cook at 350°F for 40-50 minutes or until tender when pierced with a fork.

  • Slice or mash and top with butter if desired.

If your squash is too large to fit into your air fryer, cut it in quarters.
Cook time can vary based on the size of the squash. 
Change the seasonings as desired (and depending on how you will be using the squash). This squash can replace roasting for any recipe needing roasted squash.
 

Calories: 127, Carbohydrates: 25g, Protein: 2g, Fat: 4g, Saturated Fat: 1g, Sodium: 8mg, Potassium: 660mg, Fiber: 4g, Sugar: 7g, Vitamin A: 19931IU, Vitamin C: 39mg, Calcium: 90mg, Iron: 1mg

(Nutrition information provided is an estimate and will vary based on cooking methods and brands of ingredients used.)

Keyword Air Fryer Butternut Squash, Air Fryer Butternut Squash recipe, Butternut squash, how to make Butternut Squash in the Air Fryer

Air Fryer Butternut Squash on a plate with writing
Air Fryer Butternut Squash with a title
Air Fryer Butternut Squash cooked in the air fryer with a title
cooked Air Fryer Butternut Squash in the air fryer and plated with a title

The Ultimate Guide To Carbs In Fruit

You have to read this "Ultimate guide to carbs in fruit". You will see which to enjoy and which to avoid in an easy photo grid. | ditchthecarbs.com
You have to read this "Ultimate guide to carbs in fruit". You will see which to enjoy and which to avoid in an easy photo grid. | ditchthecarbs.com
You have to read this "Ultimate guide to carbs in fruit". You will see which to enjoy and which to avoid in an easy photo grid. | ditchthecarbs.com
You have to read this "Ultimate guide to carbs in fruit". You will see which to enjoy and which to avoid in an easy photo grid. | ditchthecarbs.com
You have to read this "Ultimate guide to carbs in fruit". You will see which to enjoy and which to avoid in an easy photo grid. | ditchthecarbs.com
heart shaped bowl with fruits in it

Great news! You can eat fruit on a low-carb diet- you just have to be careful with how much you eat. This guide to carbs in fruit answers all your questions!

The ultimate guide to carbs in fruits is an easy to use photo grid. Take a look below for the full list of 28 fruits you can eat while you are on a low carb diet.

And, learn why bananas are the worst fuel to take to the gym.

Note: All values are net carbs per 100g.

heart shaped bowl with fruits in it

THE ULTIMATE GUIDE TO CARBS IN FRUIT

Do you actually know the numbers of carbs in fruit?

Have you always wondered why you should stay off the fruit when starting low carb? But, why are berries recommended but not bananas? They’re healthy… right?

I understand that it can be confusing. It was for me too at first but I want to go ahead and clear all that up for you.

Read on to learn more about the fruits you can eat and the ones you should completely avoid. Plus, get a better understanding of why I have a pet hate relationship with dates and other dried fruit (bliss-ball lovers, look away).

In this article, you will find: 

  • The Danger of Carbs in Fruit
  • Myths About Healthy Fruit
  • What Fruits Can I Eat On A Low Carb Diet?
  • What Fruits Are High In Carbs?
  • Are The Carbs in Fruit Bad?

THE DANGER OF CARBS IN FRUIT

Repeat after me  – if you are overweight, fruit is not your friend. 

Fruit has been given the same nutritional status as vegetables ever since the 5-a-day guidance was introduced. I hate to be the one to break it to you, but fruit does not even come close to vegetables. Once you look at the carbs in fruit infographic, it will become clearer.

Fruit is high in fructose which can only be metabolized in the liver, where it is turned into fat. We all know the term “beer belly”, otherwise known as alcoholic fatty liver disease, where fat deposits itself around the abdomen (the most dangerous type of fat).

But, you can also develop NON-alcoholic fatty liver disease – from too much fructose. That fructose may come from table sugar (half fructose half glucose) in a high sugar or high carb diet, or it may come from the fructose found in fruit.

Dr Robert Lustig states – “You wouldn’t dream of giving your child beer or cola, but fruit juice is metabolized by the body in the same way.”. 

CARBS IN FRUIT – LET’S BUST THOSE MYTHS

Let’s clear up a few myths about how healthy fruit is.

Yes, of course, a piece of fruit is always a favourable choice over a candy bar, but it must be accounted for in your sugar allowance. I also don’t want you to be misled by modern marketing and advertising. Too many products say “refined sugar-free,” “made with real fruit juice” to give them the healthy halo.

I just want to make you aware, so then it is your choice, and an informed one.

These are the common myths about the healthiness of fruit.

Myth: Fruit and vegetables are equal.

This is false. Fruit should be an occasional treat, nature’s dessert, but do not count fruit, fruit juice, dried fruit, or fruit pouches as equivalent to vegetables.

Myth: Children can fill up on fruit.

It is always easier as a parent to encourage your children to eat fruit, but do not think they are equal to vegetables.

I allow my children to eat 1, sometimes 2 pieces, of low-sugar fruit a day because they are active, do not have weight to lose, and are metabolically healthy.

I also allow them to have the occasional tropical fruit such as pineapple and mango, but they know this is a real treat and will be their after-dinner treat, possibly once a fortnight in the summer months.

Years ago, they may have eaten tinned fruit with breakfast, 2 pieces in their lunchbox, chopped apple for an afternoon snack, and maybe even another piece for an after-dinner treat = 5 servings!!!! Yikes. And, I didn’t even add a bag of raisins in that equation.

So my children are allowed fruit, but they have learned to be mindful of how much, and how often.

Myth: Dried fruit is refined sugar-free.

Ahh, this old marketing trick. Yes, it is refined sugar-free but sugar is sugar, your body and insulin see it ALL as the same thing. Whether the sugar is from fruit, table sugar or organic, free-range, natural, zero air miles, holistic, farmers market, bee-friendly, coconut sugar – it is ALL sugar.

And, as for those recipes which use Medjool dates (my pet hate) as a sweetener, run for the hills. Use Medjool dates by all means, but make no mistake, it is not sugar-free.

Myth: Fruit is packed with nutrients.

Well, not so much. The small amount of micronutrients they contain does not undo the damage the high sugar does. Yes, they have vitamin C, but so do lower-carb vegetables, which we eat in abundance without the fructose to accompany them.

Myth: Fruit juice and smoothies are such a health boost.

Sorry, no. A smoothie or juice based on fruit can be higher than a can of fizzy drink.

Yes, there will be some nutrients in there, but too many think this somehow balances out the high sugar in the smoothie.

Remember, a glass of orange juice isn’t the same as the goodness from 6 oranges, it’s the same as the sugar from 6 oranges. If you would like to enjoy a juice or a smoothie, base them on leafy vegetables and healthy fat such as coconut milk/cream.

Myth: Bliss balls are better than candy.

Well, kind of.

Bliss balls are made with dried fruit (which you remember is dried sugar). So, yes they may have a few more nutrients than candy, but make no mistake, bliss balls are high in sugar and must be accounted for in your daily allowance.

Myth: Bananas are a great fuel source.

Many regard bananas as the perfect fuel for the gym, and to grab some extra potassium. Let’s take a closer look.

  • A small banana (and most are huge these days) has 24g carbs (21.4g net), 1.2g of protein, 9mg Vitamin C, and 379mg of potassium.
  • A cup of chopped broccoli will give you 6g carbs (3.6g net), 2.6g of protein, 81mg Vitamin C, and 287mg of potassium.
  • A medium tomato is worth 4.8g carbs (3.3g net), 1.1g of protein, 16.8mg Vitamin C, and 291mg potassium.

As you can see, it’s actually better to eat broccoli than a banana. It has fewer carbs, more protein, and more vitamin C!

You have to read this "Ultimate guide to carbs in fruit". You will see which to enjoy and which to avoid in an easy photo grid. | ditchthecarbs.com

So ignore all the marketing hype about fruit and veg.

Fruit is great for the fibre and micronutrients they provide, but do not confuse them with vegetables, or hold them in the same high regard. It should be approached as an occasional food.

Fruit was once a seasonal food enjoyed in limited quantities. It is now imported from far and wide and available year-round. Even the varieties available in the supermarket are sweeter than the old heirloom varieties.

So enjoy fruit, but try to choose low sugar, nutrient-dense fruit such as berries.

What Fruits Can I Eat On A Low-Carb Diet?

After reading through this list, choose the ones with the lowest carb counts. These are the fruits that are best – but you still need to track your macros and make sure you don’t overeat.

Lower-Sugar Fruits

  • Strawberries – 6g net carbs per 100g
  • Raspberries – 5g net carbs per 100g
  • Blackberry – 5g net carbs per 100g
  • Watermelon – 8g net carbs per 100g

Higher-Sugar Fruits

  • Apples – 12g net carbs per 100g
  • Blueberries – 12g net carbs per 100g
  • Kiwi – 12g net carbs per 100g
  • Pear – 12g net carbs per 100g
  • Pineapple – 12g net carbs per 1oog

What Fruits Are High In Carbs?

The fruits with the most natural sugars are:

  • Dates
  • Raisins
  • Dried cranberries
  • Bananas

Avoid these as much as possible if you are on a low-carb or keto diet!

Are The Carbs In Fruit Bad?

I don’t like villainizing specific types of carbs.

Your body digests sugar and either use it for energy or stores it as fat. The glucose and fructose found in fruits can kick you out of ketosis and hinder you from burning fat and losing weight.

If your goal is to lose weight, be careful how much fruit you eat.

various fruits with carb count

Which fruit do you enjoy and how often? Take a look to see how many carbs in fruit, to help you make an informed choice and work them into your plan.

If you loved this, take a look at my Ultimate Guide To Carbs In Vegetables, Ultimate Guide To Carbs In Nuts, and the Ultimate Guide To Carbs In Alcohol.

You have to read this "Ultimate guide to carbs in fruit". You will see which to enjoy and which to avoid in an easy photo grid. | ditchthecarbs.com

Apple Oat Smoothie

This Apple Oat Smoothie is a great way to start the day! Fruity, nutty, and with a sprinkle of cinnamon, this healthy oat-filled beverage is the perfect breakfast in a cup.

Apple Oat Smoothie in a cup

You have to love smoothies. They’re easy to make, taste delicious, and can be made with so many variations. When it comes to having a healthy breakfast or snack, the smoothie is a tasty way to do it. This Apple Oat Smoothie is smooth and creamy, with tons of flavor. And with basic ingredients you probably have at home, you can throw this together whenever you need something sweet, filling, and refreshing.

This Apple Oat Smoothie provides fiber from the oats, apple, and almond butter, as well as vitamins and minerals. You’ll also find it really satisfying with plenty of protein. If you want to get your kids to eat a healthier breakfast, try this delectable smoothie. It’s sweet, but not too much, and it has a lot of great health benefits that you’ll be proud to serve up to your family. Let’s look at what you’ll need to make it.

Main Ingredients

  • Apple. Use your favorite kind, depending on how much sweetness or tartness you prefer.
  • Oats. Use quick cook or regular rolled oats. They both process easily in the blender.
  • Almond Butter. Or your favorite nut butter will work, including cashew, hazelnut, or peanut.
  • Oat Milk. You can also use regular cow’s milk, or any other plant or nut-based milk.
  • Cinnamon. The perfect complement to apples and oats!

How to Make this Apple Oat Smoothie

1. First, core and slice your apple. You might want to remove the skin, but that’s up to you. Then, add all of the ingredients to a blender and cover it with the lid.

blending the ingredients for the smoothie

2. Process the smoothie on high until the chunks of fruit are gone and it’s smooth. Pour it into a glass and enjoy promptly.

poring the Apple Oat Smoothie into a cup

How to Make the Best Smoothie

  • Choose the right apple. To get that smooth texture and sweet flavor, make sure that you choose an apple that is not over-ripe or mealy. You want to get one that is firm to the touch and doesn’t give when you press lightly on the skin.
  • Keep your ingredients cold. Smoothies taste best cold, so try to keep your ingredients cold as well or the results will be lukewarm. Except for the oats and cinnamon, I suggest storing the rest in the fridge for a chilled morning drink. You may also add a few ice cubes, of course.
  • Stir if needed. If you find you’re getting chunks in your Apple Oat Smoothie, use the attachment or a spoon (when the blender is off or unplugged) to stir the ingredients so everything blends smoothly and incorporates together. Nut butter can sometimes get stuck to the walls of the blender and needs to be dislodged.

Can this Apple Oat Smoothie be Made Ahead?

Yes, it can. Because this smoothie is not made with ice, it won’t become watered down while stored in the fridge. So you can prepare this smoothie a day or so ahead, or make a double batch, and store what you don’t need. This is great for a grab and go breakfast on a busy morning.

How to Store it

Place the smoothie into a mason jar or another tightly-lidded glass. You can store this Apple Oat Smoothie in the refrigerator for up to 2 days. Just pour and enjoy when you’re ready.

What to Serve it with

While this Apple Oat Smoothie is perfectly filling just on its own, you could also serve it with some other items for a breakfast buffet or brunch. Try these healthy Banana Pancakes or Sweet Crepes. If you prefer eggs, you could serve this with The Best Scrambled Egg Toast. These Veggie Egg Cups are also a great choice. This smoothie is really tasty and will go well with whatever you pair it with, so choose any of your favorite dishes.

Apple Oat Smoothie in a cup with apples and kale on the background

This Apple Oat Smoothie is a healthy and refreshing breakfast that is so convenient. Make it ahead of time or throw it together in a few minutes. Either way, this delicious smoothie is the perfect breakfast food and I hope that you and your family will love it as much as I do.

More tasty recipes to try:

Video Tutorial

Apple Oat Smoothie

Tania Sheff

This Apple Oat Smoothie is a great way to start the day! Fruity, nutty, and with a sprinkle of cinnamon, this healthy oat-filled beverage is the perfect breakfast in a cup.

.wprm-recipe-rating .wprm-rating-star.wprm-rating-star-full svg * { fill: #ffa604; }

0 from 0 votes

Prep Time 5 mins

Total Time 5 mins

Ingredients  

  • 1 medium apple, peeled and cored
  • 1/4 cup rolled oats
  • 1 tbsp. almond butter or other nut butter
  • 1/4 tsp. cinnamon
  • 1/2 cup oat milk

Instructions 

  • First, core and slice your apple. You might want to remove the skin, but that’s up to you. Then, add all of the ingredients to a blender and cover it with the lid.

  • Process the smoothie on high until the chunks of fruit are gone and it’s smooth. Pour it into a glass and enjoy promptly.

Notes

HOW TO MAKE THE BEST SMOOTHIE

  • Choose the right apple. To get that smooth texture and sweet flavor, make sure that you choose an apple that is not over-ripe or mealy. You want to get one that is firm to the touch and doesn’t give when you press lightly on the skin.
  • Keep your ingredients cold. Smoothies taste best cold, so try to keep your ingredients cold as well or the results will be lukewarm. Except for the oats and cinnamon, I suggest storing the rest in the fridge for a chilled morning drink. You may also add a few ice cubes, of course.
  • Stir if needed. If you find you’re getting chunks in your Apple Oat Smoothie, use the attachment or a spoon (when the blender is off or unplugged) to stir the ingredients so everything blends smoothly and incorporates together. Nut butter can sometimes get stuck to the walls of the blender and needs to be dislodged.
Tried this recipe?Leave a comment below, I can’t wait to hear from you!




Air Fryer Chile Rellenos

Air Fried Chile Relleno

If this isn’t the best air fryer chile rellenos recipe you’ve ever had–or for that matter the best chile rellenos sauce recipe you’ve ever had–I will eat two of these in penance. But that’s not likely to happen. The best, easiest, tastiest air fryer chile rellenos you’ve never had.

Air Fryer Chile Rellenos overhead view with carne asada and refried beans on a plate

#feast-advanced-jump-to { z-index: 999; border: none; opacity: 0.97; background: #FCFCFC; border-left:4px solid #CCC; padding:5px 0 10px 20px; margin-bottom: 57px;} #feast-advanced-jump-to summary, #feast-advanced-jump-to ul{ margin-left:0;min-height:50px;} #feast-advanced-jump-to li { list-style-type:none; } #feast-advanced-jump-to li a { text-decoration: none; }@media only screen and (max-width: 800px) { .single h2 { display: block; position: relative; padding-top: 83px; margin-top: -83px; } }

Jump to:

What Makes These Air Fryer Chile Rellenos Perfect?

  • Fast. Done start to finish in 40 minutes.
  • Easy. Char the peppers, stuff them with a delicious filling, cook, and drizzle with sauce.
  • Vegetarian. A satisfying and filling vegetarian recipe.
  • Versatile. Serve as a main course or as a side dish.
  • Delicious. Robust flavors thanks to the charred peppers and a variety of flavorful spices.

So the odd thing about this recipe is that it’s for 3 Chile Rellenos. I know, I know, who makes 3?

Someone whose air fryer will only take 3 chiles, that’s who. if you have a Breville Smart Oven Air or a Power Oven Air fryer you can probably get 4 in at a time. In which case, just add a little corn and cheese and you should be good to go.

So, let’s talk about the sauce. I know several of you will be writing to me telling me how it’s not authentic. Tomato paste? What?

Okay, I hear you. But try it before you knock it. It is SO GOOD. You’ll be grateful you have extra sauce when it’s all said and done.

How To Make Air Fryer Chile Rellenos

  1. Char the chiles in the air fryer
  2. Make the sauce
  3. Mix up the filling
  4. Cook the filled chiles
  5. Drizzle sauce over the poblanos
  6. Enjoy

The way to do this efficiently is to get the chiles char and make the sauce while that happens. Then mix up the corn and cheese and have it ready for when the chiles are done and ready to go.

What I loved about charring the chiles in the air fryer was no smoke, no mess on the stove, and no standing around and turning it. I just put them in the air fryer, and they pretty much took care of themselves.

I served mine with my Instant Pot Refried beans and Instant Pot Arroz con Pollo but I have to be honest, that might have been overkill.

These air fryer chile rellenos stand well on their own. I’d maybe make a nice Tomato Coconut soup with it Air Fryer Carne Asada if you want something with a little meat and call it a day.

How Do You Reheat Chile Rellenos?

It’s likely if you’re only making one batch of these stuffed poblanos, you won’t have to worry about reheating leftovers.

However, if you’re making them as a side dish or are making multiple batches to feed a larger family, you may need to warm them up later. Here’s how I would do it:

  • Place the Chile Rellenos in a heatproof pan and place it in the air fryer basket.
  • Set the air fryer time to 4 minutes at 350F
  • Test the center of the peppers to check for thorough heating
  • Enjoy

Want More Delicious Mexican Recipes?

Looking for more great Mexican recipes to cook up in your air fryer? My Air Fried Carne Asada Recipe makes a delicious carne asada in no time!

Air Fryer Chile Rellenos sideways view

If you love this Air Fryer Chile Rellenos recipe as much as we did, make sure you share it with your friends on Facebook and Pinterest so they can try it too.

★ Did you make this recipe? Don’t forget to give it a star rating below! Just click on the stars in the recipe card to rate. Don’t forget to pin this recipe for later!

Air Fried Chile Relleno

Air Fryer Chile Rellenos

If this isn’t the best air fryer chile rellenos recipe you’ve ever had–or for that matter the best chile rellenos sauce recipe you’ve ever had–I will eat two of these in penance. But that’s not likely to happen. The best, easiest, tastiest air fryer chile rellenos you’ve never had.

.wprm-recipe-rating .wprm-rating-star.wprm-rating-star-full svg * { fill: #ffffff; }

Prep Time: 15 minutes

Cook Time: 25 minutes

Total Time: 40 minutes

Course: Main Courses

Cuisine: American, Mexican

Keyword: Air Fried Chile Rellenos, Air Fryer Chile Rellenos, Chile Rellenos Recipe

Servings: 3

Calories: 394kcal

Author: Urvashi Pitre

Click on highlighted ingredients or Equipment to see exactly what I use to make this recipe

Ingredients

For the peppers:

For the sauce:

Instructions

  • For the peppers: Place peppers in the air fryer basket. Set air fryer to 400°F for 10 minutes, turning peppers halfway through cook time. Remove peppers from air fryer (skins should be charred) and place in a resealable plastic bag to steam for 5 minutes. Peel skin and discard.

  • In a medium bowl combine corn, scallion, cilantro, salt, black pepper, and grated cheese; set aside.

  • Meanwhile, make the sauce: Heat the oil in a large skillet over medium-high heat. Cook onion for 5 minutes or until tender. Add garlic; cook 30 seconds. Stir in tomato paste, chile powder, oregano, and cumin, and salt. Cook and stir 1 minute. Whisk in chicken stock, and lemon juice. Bring to a simmer, stirring occasionally.

  • Cut a slit down the center of each poblano pepper, starting at the stem and continuing to the tip. Remove the seeds, being careful not to tear the chile.

  • Carefully stuff each chile with a layer of half of the corn and cheese mixture, and 1 tablespoon of the crema.

  • Place stuffed peppers in 6-inch heat-proof pan and place the pan in the air fryer basket. Set air fryer to 400°F for 10 minutes or until the cheese has melted

  • Serve with red chile sauce.*

*Note: This recipe makes more sauce than you will use in one meal. Freeze it for another time you are making these chiles rellenos and you will be one step ahead.

Get support & connect with our community on Facebook!

Nutrition

Calories: 394kcal | Carbohydrates: 24g | Protein: 14g | Fat: 29g | Fiber: 5g | Sugar: 6g

Tried this recipe?Follow @twosleevers and Pin it!

Originally Published April 24, 2018

Chocolate Panna Cotta Recipe

Chocolate Panna Cotta Recipe – How to make easy 4 ingredient low carb, keto, sugar free dark chocolate dessert with powdered gelatin and cream. With the video tutorial.

Chocolate Panna Cotta Recipe - How to make easy 4 ingredient low carb, keto, sugar free dark chocolate dessert

Chocolate Panna Cotta Recipe

This chocolate panna cotta recipe needs only 4 ingredients to create a decadent dark chocolate dessert.

This recipe has been on my dessert bucket list for ages. As this is my year of desserts and I’m sharing a new dessert recipe a week, (read more here) it means I’m finally working through all the desserts I’ve always wanted to make.

I really don’t know why it’s taken me this long to make a chocolate panna cotta. It’s a true chocolate indulgence treat that you can make as dark (or as sweet) as you want.

How to make dark chocolate panna cotta with powdered gelatin

If you’d like the dessert to be low carb, keto and sugar free, then just be sure to use almond milk and 85%+ unsweetened chocolate.

You can always sweeten the panna cotta by adding stevia or your sugar or sweetener of choice, once you’ve added the gelatin. A couple of tablespoons at a time should do it, until it’s perfectly sweet to your liking.

Spoon of chocolate panna cotta

Chocolate Panna Cotta Recipe

  • 100g/3.5oz Dark Chocolate
  • 2 teaspoons Gelatin
  • 1 Cup Cream
  • 1/2 Cup Milk
  1. Break the chocolate into small pieces, which will be easy to melt, when ready.
  2. Place the gelatin into a bowl and pour over a 1/3 of a cup of water, stir well to help the gelatin dissolve in the water.
  3. Pour the cream and milk into a small saucepan and place it on the stove top over medium heat.
  4. Warm the cream and milk and remove from heat just before it reaches simmering point.
  5. Add the chopped chocolate to the heated cream and milk and stir until fully melted.
  6. Pour the gelatin mixture in and whisk until fully combined.
  7. Allow to cool completely, then pour into serving jars or bowls. You may find it easier to pour the panna cotta mixture into a jug and pour it out from there.
  8. Place in the fridge for at least a few hours to thicken and set, then enjoy.
Chocolate Panna Cotta Recipe - How to make easy 4 ingredient low carb, keto, sugar free dark chocolate dessert with powdered gelatin and cream. With the video tutorial.

Recipe Video Tutorial

Here’s the video where you can watch the easy recipe being prepared, step by step. Hit play below or click here to watch on YouTube.

[embedded content]

More Easy Chocolate Desserts

Easy Chocolate Truffles

Gooey Chocolate Pudding

Low Carb Chocolate Mousse

Subscribe to receive the FREE weekly newsletter, packed full of easy recipes and food inspiration plus exclusive, subscriber only content. Click here to Subscribe by Email.

<!–
–>

30+ of The Best Healthy Slow Cooker Recipes

It’s officially under 30 degrees here in Chicago and I’m starting to think that summer was only 5 minutes long. Anyone else? If you’re like me and are breaking out the hats, gloves and parkas, sending you all of the cozy vibes and of course my very best slow cooker recipes to make all season long.

There’s truly nothing better than coming home to a warming bowl of soup or chili on a cold day. OR melting some gooey cheese onto a healthier turkey sloppy joe (omg so good). The best part about these slow cooker recipes is that you can toss everything into your slow cooker and literally just let it work its magic.

Tips for making recipes in your slow cooker

The majority of the recipes below have instructions for making them in your slow cooker or crockpot, but if they don’t, I have a few easy tips for converting stovetop recipes into slow cooker meals!

  • Timing. The vast majority of my slow cooker recipes can be cooked on high for 3-4 hours or on low for 7-8.
  • Liquid ratio. As a general rule of thumb, if you’re converting a stovetop recipe to a slow cooker one I’d recommend reducing the liquid by about 1 cup. Cooking in a slow cooker creates more moisture and liquid naturally.
  • Cooking chicken. If you’re cooking a recipe with chicken, feel free to cook the chicken breast or thighs in your slow cooker whole with the rest of the ingredients. Once it’s fully cooked you can remove it, shred it, and add it back to the slow cooker to simmer.
  • Cooking ground meat or beef. If you’re cooking with beef or a ground meat, I’d recommend browning the meat in a skillet before transferring it with your ingredients to your slow cooker.
  • Adding vegetables & pastas. Stir in any soft vegetables like peas or spinach at the very end of cooking. Same goes for any pasta or noodles (though you can also cook those separately).

Scroll through and pick out your favs to make for the week! I’d suggest my famous turkey chili to kick things off. Be sure to use the hashtag #ambitiouskitchen when you share on Instagram, or post a photo in our Facebook group.

Enjoy, xo!

Soups

slow cooker butternut squash lentil soup in two bowls

Healing Thai Butternut Squash Lentil Soup (With a Slow Cooker Option!)

Comforting & Healthy Slow Cooker Chicken Noodle Soup

Lightened-Up Slow Cooker Chicken Wild Rice Soup

Slow Cooker Black Bean, Quinoa & Chicken Tortilla Soup

Slow Cooker Taco Lentil Soup

Slow Cooker Pumpkin Peanut Butter Chicken Soup 

Slow Cooker Chicken Tortilla Soup

Vegan White Bean & Roasted Butternut Squash Soup

Golden Turmeric Chickpea Chicken Soup

Quick & Easy Black Bean Soup

Golden Coconut Chicken Lentil Soup

Healthy Chicken Pot Pie Soup (whole 30, dairy free)

The Best Minestrone Soup

Butternut Squash Green Chile Chicken Soup

Stews & Curries

beef stew in the slow cooker

Mom’s Slow Cooker Beef Stew

Slow Cooker Yellow Chicken Curry

Healthy Slow Cooker Chicken Tikka Masala

Vegan Slow Cooker Tofu Tikka Masala

Healing Lemongrass Chickpea Thai Green Curry with Toasted Coconut Brown Rice

Coconut Curried Sweet Potato and Lentil Stew

Butternut Squash, Chickpea & Lentil Moroccan Stew

Vegetarian Tofu Cashew Coconut Curry

Nourishing Yellow Chickpea Pumpkin Curry with Coconut Brown Rice

Chilis

healthy white chicken chili in a bowl

Healthy White Chicken Chili

The Best Vegetarian Chili Recipe

Slow Cooker Black Bean Quinoa Pumpkin Chicken Chili

Slow Cooker Black Bean Pumpkin Turkey Chili

Healthy Slow Cooker Chicken Chili Verde

The Best Healthy Turkey Chili

Slow Cooker Salsa Verde Chicken Chickpea Chili

Black Bean, Sweet Potato & Quinoa Chili with Smoked Chipotle

Lentil & Quinoa Chili

Two Bean and Corn Chipotle Turkey Chili

Meats

slow cooker pulled chicken sandwich with slaw on top

Incredible Slow Cooker Pulled Chicken Sandwiches

Slow Cooker Turkey Tacos

30 Minute Healthier Turkey Sloppy Joes with Homemade Sauce

Slow Cooker Thai Peanut Chicken with Sticky Coconut Purple Rice

Apps, Snacks & Sides

slow cooker bbq cranberry turkey meatballs on a platter with toothpicks

Slow Cooker Sweet & Spicy BBQ Cranberry Turkey Meatballs

The Best Creamy Garlic Slow Cooker Mashed Potatoes

Homemade Slow Cooker Apple Butter (No Sugar Added!)

Lightened Up Brown Butter Mashed Sweet Potatoes (with a slow cooker option!)

I hope you love these delicious, healthy slow cooker recipes! If you make any be sure to leave a comment & a rating on the recipe so I know how you liked it. Enjoy, xo!

Easy Ground Turkey Pasta Sauce

This ground turkey pasta sauce is rich, zesty, and easy to make! Just a quick prep and the sauce simmers until rich and thick.

This is a healthy ground turkey recipe, perfect served over pasta or even spaghetti squash or zucchini noodles. Add in a side salad and some crusty bread for the perfect meal.

Turkey Spaghetti Sauce on a plate with pasta

An Easy Weeknight Meal

This saucy recipe is a family favorite.

  • It’s a healthier choice made with ground turkey but ground chicken works in this recipe too.
  • I love that the prep time is quick and then it’s hands off as it simmers.
  • This recipe reheats (and freezes) beautifully so feel free to double the recipe.

ingredients for Turkey Spaghetti Sauce on a sheet pan

ingredients for Turkey Spaghetti Sauce on a sheet pan

Ingredients and Variations

GROUND TURKEY Ground turkey is the perfect lower fat protein in this meal (ground chicken works too).

VEGGIES Onion and garlic with bell pepper give the sauce a great flavor. If you have leftover roasted vegetables, toss them in!

TOMATOES Crushed tomatoes for the base, diced tomatoes for texture, and tomato paste for thickening.

HERBS Fresh herbs are added at the end of cooking for great fresh flavor. If substituting dried, reduce the amount by 2/3 and add them at least 30 minutes before serving as as the herbs will need a little bit of time to rehydrate and flavor the sauce.

Turkey Spaghetti Sauce in a pot with basil and parsley

Turkey Spaghetti Sauce in a pot with basil and parsley

How to Make Ground Turkey Pasta Sauce

Cook up this one-pot, healthy turkey recipe anytime a pasta or casserole is needed!

  1. Brown ground turkey, onion, and garlic in a large stockpot.
  2. Add remaining ingredients (per recipe below) and bring to a boil.
  3. Reduce heat and simmer until thickened.

Serve over pasta, garnish with Parmesan cheese, and don’t forget to serve with a side of garlic toast.

Turkey Spaghetti Sauce in a pot

Turkey Spaghetti Sauce in a pot

Leftovers

Store cooled turkey pasta sauce in a covered container in the refrigerator for about 4 days. Reheat on the stovetop and serve as desired.

For batch cooking, make at least two batches and freeze in quart-sized zippered bags with the date labeled on the outside. Turkey pasta sauce will keep up to 3 months in the freezer, just long enough to get through the winter!

Ground Turkey Favorites

Did you enjoy this Ground Turkey Pasta Sauce? Be sure to leave a rating and comment below!

Ground Turkey Pasta Sauce

Ground turkey pasta sauce is loaded with three kinds of tomatoes and healthy low-fat ground turkey.

Follow Spend with Pennies on Pinterest

Follow Spend with Pennies on Pinterest

  • Brown ground turkey with onion and garlic until no pink remains. (Drain fat if needed).

  • Add remaining ingredients (except parsley & basil) slightly breaking up the tomatoes. Bring to a boil, reduce heat and simmer uncovered 1 hour or until desired consistency.

  • Stir in parsley & basil.

  • Serve over hot pasta.

Any ground meat can be substituted for ground turkey in this recipe.
Add your favorite vegetables, panfry them quickly in a little bit of oil, and let them simmer along with the sauce.
This freezes well, double (or triple) the recipe, and save extras for future meals.
 

Serving: 1cup, Calories: 180, Carbohydrates: 22g, Protein: 22g, Fat: 2g, Saturated Fat: 1g, Cholesterol: 42mg, Sodium: 665mg, Potassium: 1055mg, Fiber: 5g, Sugar: 12g, Vitamin A: 941IU, Vitamin C: 54mg, Calcium: 119mg, Iron: 4mg

(Nutrition information provided is an estimate and will vary based on cooking methods and brands of ingredients used.)

Keyword best Ground Turkey Pasta, Ground Turkey Pasta, Ground Turkey Pasta Sauce, How to make ground turkey pasta sauce

Ground Turkey Pasta Sauce on a white plate with writing
Ground Turkey Pasta Sauce in the pot with a title
close up of Ground Turkey Pasta Sauce with a title
ingredients to make Ground Turkey Pasta Sauce with final dish and a title

Shrimp and Andouille Sheet Pan Dinner

Shrimp and Andouille Sheet Pan Dinner with broccoli, mushrooms, bell pepper, onion, and celery seasoned with Cajun spices for a light and easy sheet pan meal.

Shrimp and Andouille Sheet Pan DinnerShrimp and Andouille Sheet Pan Dinner
Shrimp and Andouille Sheet Pan Dinner

Shrimp and andouille sausage, along with the “trinity” (celery, bell pepper, and onion), are classic NOLA flavors. This Shrimp and Andouille Sheet Pan Roast is a way to channel those traditional, savory flavors but in a lighter dish. This healthy sheet pan recipe is a veggie-packed, one-pan dinner that’s not weighed down with lots of butter. For more Cajun-inspired recipes, try my Air Fryer Cajun Shrimp Dinner and Chicken and Andouille Sausage Stew.

Shrimp and Andouille with veggies.Shrimp and Andouille with veggies.

How do you make a sheet pan dinner?

Sheet pan dinners are the answer for busy weeknights when you don’t have the time or energy to cook. You can prep all your ingredients ahead of time, so when it’s dinner, you just season the veggies and pop them in the oven. The best part about this shrimp and sausage sheet pan recipe is that it’s a full meal that cooks on one dish. And if you line the baking sheet with foil, there’s no cleanup!

  1. Cut the broccoli, baby bella mushrooms, celery, bell pepper, onion, and sausage and add them to the baking sheet.
  2. Drizzle the veggies with olive oil and season with Creole seasoning, garlic powder, and cayenne.
  3. Bake for 15 to 20 minutes at 400 degrees.
  4. Add the shrimp to the pan and roast for another five to ten minutes until opaque.
  5. Zest the lemon and squeeze its juices over the sheet pan.

What is andouille sausage?

Andouille sausage, pronounced “ann-DOO-ee,” is a spicy, smoked pork sausage. They also sell a turkey variety which is what I used here, which has less fat. It’s popular in Cajun and Creole cuisines and is commonly found in gumbo and jambalaya.

Variations:

  • If you can’t find turkey andouille, you can swap it for another smoked turkey or chicken sausage.
  • Sub cauliflower for broccoli.
  • Use green, yellow or orange bell pepper instead of red.
  • Feel free to omit the cayenne pepper if you don’t like spicy food.
  • If you’re extra hungry, serve the veggies and protein over steamed rice.

Shrimp and Andouille with veggies.Shrimp and Andouille with veggies.Shrimp and Andouille Sheet Pan DinnerShrimp and Andouille Sheet Pan Dinner

More Sheet Pan Recipes You’ll Love:

Shrimp & Andouille Sheet Pan Roast

Prep Time: 10 mins

Cook Time: 30 mins

Total Time: 40 mins

Shrimp and Andouille Sheet Pan Dinner with broccoli, mushrooms, bell pepper, onion, and celery seasoned with Cajun spices for a light and easy sheet pan meal.

  • ¾ pound large shrimp, peeled
  • 2 Tbsp olive oil, divided
  • 1 ½ tsp Creole seasoning, divided
  • 1 small head broccoli
  • 5 oz Baby Bella mushrooms
  • 2 to 3 stalks celery
  • 1 red bell pepper, sliced
  • ½ large red onion, sliced
  • ¾ pound smoked sausage, preferably andouille, sliced
  • ½ tsp garlic powder
  • ¼ tsp cayenne pepper
  • 1 lemon , for serving
  • Steamed rice, optional for serving
  • Preheat the oven to 400F.

  • If you’re using frozen shrimp, thaw it completely and drain as much water as possible, using a paper towel to pat it dry.

  • Toss to coat with 1 Tbsp olive oil and ½ tsp Creole seasoning; set aside.

  • Cut the broccoli into florets, halve the mushroom caps (quarter the larger ones), and cut the celery into approximately 2-inch pieces.

  • Add them to a large rimmed baking sheet with the sliced bell pepper, onion, and smoked sausage.

  • Drizzle 1 Tbsp olive oil over the sheet pan and season with 1 tsp Creole seasoning, the garlic powder, and the cayenne. Toss to coat, then spread in an even layer.

  • Roast for 15 to 20 minutes, or until the vegetables are tender and the onions are just starting to brown around the edges.

  • Add the shrimp and roast for another 5 to 10 minutes, or until it’s firm, opaque, and cooked through.

  • To serve, zest the lemon and squeeze its juice over the roast.

  • Serve with steamed rice if you’d like.

Serving: 1/4 of recipe, Calories: 374kcal, Carbohydrates: 18g, Protein: 38g, Fat: 18g, Saturated Fat: 3.5g, Cholesterol: 189mg, Sodium: 1050.5mg, Fiber: 6.5g, Sugar: 6.5g

Blue Smart Points: 6

Green Smart Points: 7

Purple Smart Points: 6

Keywords: one pot dinner, sheet pan dinner, sheet pan shrimp, Shrimp and Andouille Sheet Pan Dinner

One Pot Chicken, Broccoli, and Peas Pasta

This One Pot Chicken, Broccoli, and Peas Pasta is super simple to make in under 30 minutes! Great as a meal prep or just as a weeknight dinner.

pasta in dutch oven with broccoli and peas

pasta in dutch oven with broccoli and peas

Coconut Chicken Broccoli and Peas Pasta

I love an easy one pot meal – the less clean up needed, the better! This is has been my new go-to pasta recipe lately. It only takes a couple minutes to put together and it reheats wonderfully. 

While I don’t live a dairy-free life, this pasta is great is dairy free (if you skip the parmesan topping). While I usually like to make a creamy pasta sauce with heavy cream, this time I used coconut milk. I love that it adds just a hint of coconut flavour while helping coat the pasta in a silky smooth sauce.

close up of a plate of pasta with broccoli peas red chili flakes

close up of a plate of pasta with broccoli peas red chili flakes

What You’ll Need

  • olive oil
  • chicken breast
  • salt
  • onion powder
  • garlic – this is a garlic heavy recipe so use less if you’re not a huge fan of garlic
  • chicken stock
  • coconut milk – full fat
  • pasta – I use fusilli pasta. I’m a fan of corkscrew styled pasta for this pasta
  • broccoli
  • peas – I prefer frozen peas
  • optional: shaved parmesan and red chili flakes to top with

fusilli pasta

fusilli pasta

How To Make This One Pot Pasta

  • In a large pot (I use a Dutch oven) on medium heat, add in olive oil and chicken breasts. Season with salt and onion powder and brown the chicken for 3-4 minutes.
  • Add in the garlic and sauté for another 2 minutes.
  • Add in the chicken stock and coconut milk and increase the heat until the liquid starts to boil.
  • Add in the pasta and lower the heat back to medium. Let the pasta cook for 8-9 minutes, stirring occasionally.
  • Add in broccoli and peas, stir and let cook for another 2-3 minutes or until the pasta has cooked through. 
  • Top off with some red chili flakes and shaved parmesan if you wish before serving.

step by step instructional photos of how to make pasta

step by step instructional photos of how to make pasta

Tips and Notes

  • To meal prep: portion out into airtight containers and let cool before storing in the fridge for up to 4 days.
  • If you want your broccoli to be on the softer side, I recommend adding the broccoli into the pot earlier.
  • I cooked my pasta in a 5.5 qt Dutch oven.

plate of coconut pasta

plate of coconut pasta

More One Pot Recipes You May Like

plate of coconut pasta

One Pot Chicken, Broccoli, and Peas Pasta

This One Pot Chicken, Broccoli, and Peas Pasta is super simple to make in under 30 minutes! Great as a meal prep or just as a weeknight dinner.

Print
Rate

Prep Time: 5 mins

Cook Time: 20 mins

Total Time: 25 mins

Servings: 4 servings

Ingredients

  • 2 tbsp olive oil
  • 2 chicken breast, cubed
  • 1 tsp salt
  • 2 tsp onion powder
  • 8 cloves garlic, minced
  • 1.75 cups chicken stock
  • 1.5 cups coconut milk, full fat
  • 3 cups fusilli pasta
  • 1 crown broccoli, cut into florets
  • 1 cup peas, I prefer frozen peas
  • optional: shaved parmesan and red chili flakes to top with

Instructions

  • In a large pot (I use a Dutch oven) on medium heat, add in olive oil and chicken breasts. Season with salt and onion powder and brown the chicken for 3-4 minutes.

  • Add in the garlic and sauté for another 2 minutes.

  • Add in the chicken stock and coconut milk and increase the heat until the liquid starts to boil.

  • Add in the pasta and lower the heat back to medium. Let the pasta cook for 8-9 minutes, stirring occasionally.

  • Add in broccoli and peas, stir and let cook for another 2-3 minutes or until the pasta has cooked through.

  • Top off with some red chili flakes and shaved parmesan if you wish before serving.

Tried this recipe?Did you make this recipe? I’m always so happy to hear about it! I’d love to see how it turned out. Tag me at @CarmysHungry on Instagram so I can see it! If you enjoyed the recipe, I’d really appreciate a comment with a 5 star rating! ♥

Authour: Carmy

Course: Main Course

Cuisine: Healthy

Other places to connect with me
Instagram: @carmyshungry
Facebook: https://www.facebook.com/carmyycom
Email: [email protected]

Herb Crusted Pork Tenderloin – Ready in 40 Minutes!

This easy Herb Crusted Pork Tenderloin tastes fancy but really, it’s super easy and fast!

Pork tenderloin is brushed with dijon and then rolled in herbs and seasonings and baked in the oven. It’s juicy every single time!

Herb Crusted Pork Tenderloin before cooking

Herb Crusted Pork Tenderloin

This pork tenderloin recipe is insanely easy yet the flavor is restaurant quality!

  • The key is in the high temperature (and cook time) per the recipe below.
  • It cooks in about 25 minutes for a great weeknight meal!
  • This pork comes out so tender you can cut it with a fork.
  • The herbs (dry or fresh) give a savory flavor that goes with anything from Hasselback Potatoes to Roasted Broccoli & Cauliflower.

ingredients to make Herb Crusted Pork Tenderloin

ingredients to make Herb Crusted Pork Tenderloin

Pork Loin Vs. Tenderloin

These are two totally different cuts of meat.

Pork tenderloin is a small slender cut of meat that is more tender than a pork loin. It’s about 1 1/2 to 2″ in diameter and about 10″ long.

A pork loin is about 5 inches across and tends to be a bit tougher than the tenderloin. Due to the shape/size the cook time is different. We roast a pork loin for about an hour while this tenderloin needs only 20 minutes.

sliced Herb Crusted Pork Tenderloin on a cutting board

sliced Herb Crusted Pork Tenderloin on a cutting board

How to Cook Pork Tenderloin

Herb Crusted Pork Tenderloin is super easy to make, and comes out tender and juicy every time!

  1. Brush pork tenderloin with the dijon mixture and then sprinkle with herbs.
  2. Brown the outside of the pork tenderloin in oil in a hot skillet according to the recipe below.
  3. Roast for about 20 minutes.
  4. Rest 5-10 minutes before slicing.

PRO TIP: Pork tenderloin will dry out if it’s overcooked, so using a meat thermometer is important.

A perfect pork tenderloin should be cooked just to 145°F. This means your pork will have just a touch of pink in the middle. Pork tenderloin can be (and should be) served with a little bit of pink in the middle in order to ensure it’s juicy and fork-tender. Find more information about cooking pork at pork.org.

Herb Crusted Pork Tenderloin on a plate with mashed sweet potatoes

Herb Crusted Pork Tenderloin on a plate with mashed sweet potatoes

Perfect Pork Tenderloin

  • Ensure you use a pork tenderloin (and not a pork loin).
  • Roast uncovered for the best results.
  • Pork is lean and can easily overcook. Use a meat thermometer to ensure the pork reaches 145°F. I remove the pork from the oven between 140-142°F and it will continue to rise as it rests.
  • Let the pork rest at least 5-10 minutes before serving.

Our Fave Side Dishes

Did you love this Herb Crusted Pork Tenderloin? Be sure to leave a comment and a rating below! 

Herb Crusted Pork Tenderloin

Pork tenderloin infused with a seasoned dijon mustard sauce, then baked until juicy & tender!

Follow Spend with Pennies on Pinterest

Follow Spend with Pennies on Pinterest

  • Preheat oven to 400° F. Line a baking sheet with foil.

  • Combine Dijon mustard, 1 tablespoon olive oil, and soy sauce in a small bowl. Brush over the pork.

  • Combine fresh herbs, salt, and pepper in a small bowl. Sprinkle over the pork (or roll the pork in the mixture).

  • Heat 1 tablespoon olive oil in a skillet over medium heat and brown pork, about 2 minutes per side.

  • Place pork on a baking sheet and roast 18-20 minutes or until a thermometer reads an internal temperature of 145° F.

  • Allow to rest for at least 5 minutes before slicing.

  • Ensure you’re using a pork tenderloin (and not a pork loin).
  • Roast uncovered for the best results.
  • Pork is lean and can easily overcook. Use a meat thermometer to ensure the pork reaches 145°F. I remove the pork from the oven between 140-142°F and it will continue to rise as it rests.
  • Let the pork rest at least 5-10 minutes before serving.
  • Use a shallow pan to make the sauce, a deeper pan won’t reduce the sauce as well.
  • Once rested, add any juices from the pork to the sauce for extra flavor.

Calories: 135, Carbohydrates: 1g, Protein: 16g, Fat: 7g, Saturated Fat: 2g, Cholesterol: 49mg, Sodium: 318mg, Potassium: 297mg, Fiber: 1g, Sugar: 1g, Vitamin A: 16IU, Vitamin C: 1mg, Calcium: 5mg, Iron: 1mg

(Nutrition information provided is an estimate and will vary based on cooking methods and brands of ingredients used.)

Keyword Herb Crusted Pork Tenderloin, Herb Crusted Pork Tenderloin recipe, how to make Herb Crusted Pork Tenderloin, pork tenderloin

Herb Crusted Pork Tenderloin with writing
Herb Crusted Pork Tenderloin with a title
sliced Herb Crusted Pork Tenderloin on a plate with a title
Herb Crusted Pork Tenderloin before and after cooking with a title

Weight Loss Surgery Benefits Emphasized by Reduced Severity of…

The medical group offers weight loss procedures and more to patients throughout Southern California.

It’s much, much better to be at the lower end of the medically obese spectrum than to be at the more severe end. Every few pounds lost and kept off makes a notable difference,

A January 8 article on Springer Link finds that obese patients who had previously undergone bariatric surgery were 72 percent less likely to require hospitalization for severe COVID-19 symptoms and were 78 percent more likely to survive the illness compared to the control group. Dr. Hooman Shabatian of West Medical says, “The findings are extremely significant because they provide further scientific backing for what we already know – weight loss surgery has substantial benefits for patients, including those who remain clinically obese after surgery.”

“While the end goal of bariatric surgery is to help patients defeat obesity, the results always take some time,” says Dr. Shabatian. He notes, “It’s normal for patients to remain medically obese for a time after they get weight loss surgery, but the health benefits of losing excess weight can begin to show soon after the procedure, and now we know that also applies when it comes to COVID-19.”

“For example, someone who weighs over 300 pounds may suffer from many conditions, including osteoarthritis, high blood pressure, cardiovascular disease, and type 2 diabetes,” says Dr. Shabatian. “In the months following weight loss surgery, as weight loss is achieved, symptoms of these comorbidities may ease or even disappear. Clinically-speaking, patients may still be considered obese if their ideal weight is 150 pounds and they have so far only lost 75 pounds. While they are still considered obese at 225 pounds, that person is nevertheless much better off in regards to a great many health factors than before the surgery – and it appears that their body will also do a better job of fending off COVID-19 complications as well.”

Dr. Shabatian says, “Patients who have lost only 50 to 100 pounds and are still considered obese shouldn’t view this classification as a setback or failure. Weight loss is not an all-or-nothing game. It’s much, much better to be at the lower end of the medically obese spectrum than to be at the more severe end. Every few pounds lost and kept off makes a notable difference,” says the bariatric surgeon.

“For patients who are aware that being obese puts them in one of the high-risk groups for COVID, getting the procedure now may provide some additional peace of mind along with the many other benefits of bariatric medicine,” says Dr. Shabatian. Interested readers can learn more about weight loss procedures and West Medical by visiting the center’s website at https://westmedical.com/ or by calling (855) 678-4778.

Share article on social media or email:

Classic Italian-American Spaghetti With Meatballs

[Photographs: Vicky Wasik.]

There is no more iconic Italian-American dish than spaghetti with meatballs. It’s also arguably the Italian-American dish that’s most often described as not being “real Italian food.” How many times have we heard someone declare that while spaghetti and meatballs both exist separately in Italy, spaghetti with meatballs does not? How often have so many of us repeated it? How many times have I said it? But it’s a claim that’s unsupported by the evidence.

What is true is that combining pasta with meatballs isn’t anywhere near as common in Italy as it is here in the States; the practice has remained a hyperlocal specialty in one form or another, and never became well-known throughout all of Italy. Its relative obscurity has led many people—Italians included—to assume it’s a purely American invention by Italian immigrants. Dig just a little deeper, though, and examples to the contrary abound.

There are many possible ancestors of the spaghetti with meatballs we eat in the United States today. One of the most compelling candidates comes from Abruzzo, where tiny marble-size meatballs called pallottine (bullets) are cooked in tomato sauce and tossed with spaghetti alla chitarra—fresh noodles cut on wire strings that resemble those of a guitar. The similarities are striking, and it’s probably not insignificant circumstantial evidence that half a million Italians emigrated from that region to the States around the turn of the century.

Whether spaghetti with meatballs really does descend from spaghetti alla chitarra con le pallottine or from another regional Italian dish of pasta with meatballs (recipes are hard to find, but others have flagged Puglia’s pasta seduta, orecchiete al forno con polpette, and Sicily’s maccheroni alla sposa as ancestral candidates), what seems clear is that spaghetti with meatballs wasn’t just a flight of fancy produced by an Italian immigrant looking to change things up in the New World.

Solving Spaghetti With Meatballs’ Biggest Problem

One of the main criticisms made about modern spaghetti with meatballs is that it fails to achieve an essential quality of any good pasta dish: the seamless marriage of pasta and sauce. The problem, more specifically, are those hulking fist-sized meatballs plopped on a pile of noodles. Like a baby elephant as a house pet, bouldery meatballs are out of place on thin strands of spaghetti. There’s some charm to the mismatch, but it’s also objectively not a good fit—while they share the same plate, taking a bite usually means alternating between one or the other, and never eating both together.

This is what I wanted to address with my recipe, and the solution is simple: First, make enough meatball mixture to not only form balls but also to have some extra on hand to break down into the sauce, forming a hybrid, meatball-flavored ragù as the base. Second, form smaller balls closer in size to a golf ball, so they can better nest into the tangle of pasta; comically large meatballs are better left to a pasta-free version. I could have gone even smaller, down to the marble size of Abruzzo’s pallottine, but I wanted to honor the Italian-American spirit of the dish by keeping them just a tad oversized.

What’s funny is that I knew from the start that breaking some of the meatball mixture into the sauce was going to be a part of this recipe, but only learned later, while doing research into the dish’s origins, that that’s similar to what they do in Abruzzo, simmering the meatballs in an already meaty tomato sugo. (Just to give credit where it’s due, the idea of a meaty tomato sauce with meatballs is also known to Italian-Americans in the form of Sunday gravy, so my “innovation” here is hardly a new idea.)

The Keys to Meatball Success

This recipe isn’t my first foray into Italian-American meatball-making. I spent a lot of time perfecting my “ultimate” recipe years ago, and have refined it in the years since. My mission here was to adapt the basics of that recipe to this version—streamlining a few of the more ambitious steps, like adding gelatinized stock and using buttermilk to soak the bread—to make it a little less of a project. In the context of a big plate of pasta, those small improvements get lost in the shuffle and aren’t as important for meatball success (they are, frankly, optional in the original recipe as well).

Otherwise, the bones of that recipe stand:

  • Incorporating a panade made from fresh, milk-soaked bread, not dry breadcrumbs, makes a lighter and more tender final meatball.
  • A mixture of ground beef and pork offers the best of both worlds: more robust flavor from the beef, tempered by pork’s relative mildness, and a good combination of meaty textures that produces a meatball that’s hefty without being heavy. Pancetta adds even more porky fat to the party, for added flavor and juiciness.
  • A stand mixer fully mixes the panade, flavorings, and egg yolks with some of the meat, and then the rest of the meat is incorporated by hand to prevent over-mixing the meatballs, which can result in a bouncy, rubbery texture.

Meatballs Serving Sizes and Cooking Process

The meatball mixture here is sufficient to make 32 golf ball-size balls, with enough extra to cook down into the sauce like a ragù. The total batch size and meatball count is enough for eight servings with four meatballs each, or six servings with five meatballs each and two leftover, which, let’s be honest, is probably a good thing since it’s hard to resist popping a meatball in your mouth in the kitchen.

It’s admittedly a lot of meatball sauce. But my feeling is if you’re going to go to the effort of making this, it’s nice to be able to either feed a large crowd or have plenty of leftovers—the meatballs in their sauce freeze nicely anyway.

Here are tips for portioning the sauce and pasta as needed:

  • For every one serving: Use 1/4 pound (115g) dried spaghetti, about 1 cup sauce, 4 or 5 meatballs, and 1/2 ounce grated Parmigiano-Reggiano.
  • For four servings: Follow the instructions in the recipe below.
  • To serve all the pasta and sauce at once: It will be difficult to fit all of the sauce and a full 2 pounds of spaghetti into the same pot, so we recommend either following the recipe instructions below for 4 servings, but using two pots to make double the amount, or, if you don’t have the confidence to juggle two pots of spaghetti at once, simply toss fully cooked al dente spaghetti with the sauce and cheese in a large, heatproof serving platter, adding pasta cooking water as needed to loosen.

How to Prepare Meal Prep Bowls

If you’re struggling to stick with a healthy diet or often without a lunch at work, then meal prep bowls can be the solution. This post will cover the basics of meal prep bowls, common questions, and my favorite recipes.

how to prepare healthy meal prep bowls for the week

This post includes affiliate links. I’m an affiliate for Amazon and other brands I love and use. If you use one of my affiliate links to make a purchase I will make a small commission. You’re by no means obligated to use my links but, if you do, thank you so much for supporting Organize Yourself Skinny.

Meal prep bowls have been a part of my lifestyle for quite some time. Essential, I make 1-2 recipes and then divide between 4-5 containers to eat during the week.

If I want more variety, I’ll make a few basics and then switch the meals up with different sauces.

Regardless, meal prep bowls make it easy to have healthy lunches and dinners available every day.

Reasons You’ll Love Meal Prep Bowls

  1. Cook once and eat all week. If cooking during the week keeps you from eating healthier meals, adding meal prep bowls to the meal plan will be helpful. You can have a week’s worth of lunches ready in less than an hour.
  2. Portion-controlled – Figuring out the nutritional information ahead of time will help you stay on track with your weight loss goals.
  3. Reduces your stress – When meals are ready, then more time is added back into your week. Now instead of worrying about what to eat, you can focus on other priorities. 
  4. Versatile – You can keep it comfortable and make the same meals every day or switch it up which different protein, grains, and sauces. Meal prep bowls can work for any eating style.

FAQs

What is a meal prep bowl?

A meal prep bowl is essentially a recipe (or batch of ingredients) that’s split into 4-5 individual servings (bowls) for the week. This easy meal prep method creates individual portion-control meals ready to eat. 

Meal prep bowls can be consumed hot or cold; it depends on the recipe along with your preference. 

How to keep a meal bowl fresh?

Invest in glass meal prep containers. Containers have come a long way since I started to meal prep. In the beginning, I used mostly plastic but then eventually moved to glass containers. 

From my experience, glass containers keep food fresh the longest. They are also easy to wash, and most fit nicely into lunch bags.

Keep the meal components separate. Instead of mixing all of the ingredients as you would for a finished meal, you’d place them next to each other in the container.

When you’re ready to eat, just mix the ingredients, heat up (if needed), and enjoy. 

This tip helps pasta, rice, and other grains stay fresh because it’s not soaking up the sauce and getting mushy.

If you can’t separate grains and proteins, then keep any sauce off to the side as much as you can. This tip does wonder with keeping meals fresh.

Of course, some recipes like casseroles or bakes have all of the ingredients mixed. Good thing, casseroles and bakes reheat surprisingly well so you don’t need to separate ingredients

If you’re not sure how a recipe would work in a meal prep bowl, my advice would be to make that recipe for dinner but keep a portion out to test.

Leave out the avocado or other perishables that brown quickly. Avocado soaked in lemon will hold up for a few days in a meal prep bowl. However, it’s sometimes hit or miss. If you want a bright green fresh avocado, then cut it up in the morning or afternoon you plan to eat it.

How long does cooked chicken keep in a meal prep bowl?

This question comes up a lot with meal prep in general. According to USDA cook chicken can stay fresh for up to 4 days in the refrigerator. 

Also, make sure the chicken is cook properly before placing it in a meal prep bowl.

I’ve been making chicken meal prep recipes for about ten years, and I’ve never had any issues with eating cooked chicken that’s been in the refrigerator. Of course, follow your judgment. If it smells or tastes funny, then don’t eat it.

Meal Prep Idea: Spinach and Feta Turkey Meatballs with Zoodles #mealprep #mealprepidea

How to add variety to meal prep bowls? 

The easiest way to prepare meal prep bowls is to make one recipe and divide it into 4-5 bowls for the week. However, this means you’re eating the same recipe every day. 

If you want variety, here are some suggestions.

Cook one protein but add in different sauces, veggies, and grains. 

For example, cook a basic shredded chicken recipe and then switch up the meal prep bowl with different ingredients. 

Use different grains, pastas, and vegetables to add more variety to these bowls. I love brown rice and quinoa to include more fiber. Roasted butter potatoes or sweet potatoes are also delicious in meal prep bowls.

Make a few different proteins – grill or bake chicken breasts, steak, and pork to use in meal prep bowls. Add those alongside a grain, veggie, and sauce for a nice variety.

Prepare a couple of different recipes. 

Use part of the recipe for a meal prep bowl and then eat the rest for dinner or freeze for a meal later on. Do this with a 2-3 different recipes.

How to Make a Meal Prep Bowl

A basic meal prep bowl includes a protein, starch, vegetable, and sauce. Of course, a meal prep bowl can reflect any eating style, including gluten-free, low carb, keto, paleo, or Whole30. 

Cook a recipe and divide it into portions. This method is the easiest way to prepare a meal prep bowl. Again, separate the grains and sauce to keep the recipe fresh-tasting. Casseroles and bakes are fine to stay together. 

Cook ingredients using a sheet pan. This cooking method is a great way to prepare healthy components of a meal prep bowl easily. 

Toss chicken and vegetables in olive oil with some salt and pepper, then spread on a sheet pan. Roast for 25 minutes or until the chicken cooks thoroughly.

Separate among the containers and refrigerator.

You can add variety using different marinades or seasoning with the meats and cooking other vegetables and potatoes.

sheet pan recipes for meal prep bowls

Use your slow cooker – Making a batch of shredded meats is easy using a slow cooker. After the meat cooks, add ½ cup to each meal prep bowl alongside a starch, vegetables, and a sauce. This slow cooker salsa chicken or Mexican shredded beef is delicious in taco bowls.

How to Store and Reheat

After you put the meal prep bowls together, they should be refrigerated. Depending on the ingredients, bowls will stay fresh for up to 4-5 days.

You can consume some meal prep bowl recipes cold.

If you need to reheat the meal prep bowl, remove the lid, mix the ingredients (if required), and microwave for 2-3 minutes or until heated.

Meal Prep Bowl Recipes

six pictures of meal prep bowls

Have you tried making meal prep bowls? If so, I’d love for you to share your favorite recipes. Also, it would be awesome if you could share a picture on Instagram and tag it #organizeyourselfskinny. I can’t wait to see it!

Ken Inoue, Torrance Fitness Connoisseur, Announces the Launch of His…

Ken Inoue, Torrance-born certified personal trainer, announces the launch of his diversified new blog, which schedules to launch this month. Though originally from Torrance, California, Inoue works with a wide range of clients based out of Los Angeles. With anyone he works with, Inoue strives to improve an individual’s overall health and well-being through the process of providing the right tools needed to embrace a nutritious, active, and motivated lifesyle.

The specific training approach Inoue integrates into his one-on-one sessions with clients is personalized and unique to each person. With this approach, Inoue also prioritizes and strongly emphasizes mastering fitness training fundamentals. Mastering these basics can set anyone up for success to maintain proper health and avoid injuries.

Inoue incorporates holistic strategy into his training style by utilizing practices based on strength training, cardiovascular, flexibility, and a well-balanced diet. To add to his personal fitness methodology, Inoue has ambitions to add to his Torrance education by working towards a Bachelor of Science degree in Sports and Health Sciences. With this degree, the active fitness guru wants to use his gained knowledge to help any client who uses his services reach higher confidence levels in their physical health and practices to better themselves every day.

“I am looking forward to further connecting with my current and potential clients as well as others interested in topics of fitness as I turn a new page through the start of my diverse new blog,” said Inoue.

Inoue said that he looks forward to discussing all subjects of fitness as well as adding in conversations surrounding his other hobbies, passions, and interests. Currently, Inoue loves surfing, playing with his very loved dog, trying new nutritional recipes, and expanding his strength and mindfulness with a digital yoga session.

At the moment, Inoue is training clients on their custom workout plans, either at the gym or virtually. Due to the coronavirus pandemic, Inoue is forced to abide by health protocols, often limiting his time training in the gym and focusing more on serving his clients at home through technology. Inoue is a big advocate of digital fitness wear because it not only helps him track his client’s health progress, but it allows those individuals wearing the technology to see their progress in real-time. Instant gratification helps those starting a fitness lifestyle to stay committed to their goals long-term.

For more information on Ken Inoue, his personal training services, or to get a glimpse at his new blog, visit: https://www.keninouetorrance.com/#blog

About Ken Inoue

Ken Inoue, originally from Torrance, California, is a certified personal trainer. As a life-long surfer, he learned how to embrace the laid back So-Cal vibes in tandem with a vigorous yet rewarding exercise routine from a young age. A firm believer in finding multiple paths to fitness, Mr. Inoue tailors exercise plans to the individual to create accessible, motivating, and efficient sessions with balanced results. In light of 2020, this has proved especially important in curating digital fitness regimens that clients can sink their teeth into at home with little to no equipment. In his spare time, Ken Inoue enjoys exploring new restaurants focused on a well-balanced diet via Los Angeles takeout, practicing a mindful yoga flow, catching a wave along the Southern California coast, and socializing with friends and family in Torrance, health protocols permitting, of course.

Contact Information

Location: Torrance, CA

Name: Ken Inoue

Company: Ken Inoue Fitness Training

Website: https://www.keninouetorrance.com/

eMail: keninouefitness@gmail.com

Phone: 719-445-1150

Share article on social media or email:

7 Day Healthy Meal Plan (Jan 25-31)

posted January 22, 2021 by Gina

A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and updated WW Smart Points.

A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and updated WW Smart Points.A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and updated WW Smart Points.

7-Day Healthy Meal Plan

I’ve been incorporating more protein in my diet, so I like coming up with ways to add cottage cheese into recipe. This week’s meal plan, I added them to this Roasted Strawberry Protein Smoothie and this High Protein Bread I developed with oat flour, perfect for sandwiches.

Why Should Everyone Meal Plan?

Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead helps you stick to your goals!

About The Meal Plan

If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc. or swap recipes out for meals you prefer, you can search for recipes by course in the index. You should aim for around 1500 calories* per day.

There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.

Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!

Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2020! There was a print error last year, but it’s perfect now! You can order it here!

[embedded content]

THE DETAILS:

Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated WW Blue SP for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!

The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.

And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them!

MONDAY (1/25)
B: Roasted Strawberry Protein Smoothie (4B 4G 4P)
L: High Protein Bread (Oat Sandwich Rolls)* (5B 5G 5P) with 2 ounces sliced deli turkey (0B 1G 0P), 2 slices tomato, ½ cup arugula and 2 teaspoons mustard (0B 0G 0P) and an apple (0B 0G 0P)
D: Kale and Butternut Squash Salad with Pears and Almonds (recipe x 2) (10B 10G 10P) with 2 ounces multigrain
baguette (3B 3G 3P)

Totals: WW Points 22B 23G 22P, Calories 1,076**

TUESDAY (1/26)
B: Roasted Strawberry Protein Smoothie (4B 4G 4P)
L: High Protein Bread (Oat Sandwich Rolls)* (5B 5G 5P) with 2 ounces sliced deli turkey (0B 1G 0P), 2 slices tomato, ½ cup arugula and 2 teaspoons mustard (0B 0G 0P) and an apple (0B 0G 0P)
D: Cheesy Rotisserie Chicken Enchilada Skillet (9B 13G 9P)

Totals: WW Points 18B 23G 18P, Calories 1,015**

WEDNESDAY (1/27)
B: Cinnamon Apple Yogurt Bowls (6B 9G 6P)
L: High Protein Bread (Oat Sandwich Rolls)* (5B 5G 5P) with 2 ounces sliced deli turkey (0B 1G 0P), 2 slices tomato, ½ cup arugula and 2 teaspoons mustard (0B 0G 0P) and an apple (0B 0G 0P)
D: Slow Cooker Filipino Adobo Pulled Pork (3B 3G 3P) with ¾ cup brown rice (5B 5G 0P) and Quick Cabbage Slaw (2B 2G 2P)

Totals: WW Points 21B 25G 16P, Calories 1,014**

THURSDAY (1/28)
B: Cinnamon Apple Yogurt Bowls (6B 9G 6P)
L: LEFTOVER Slow Cooker Filipino Adobo Pulled Pork (3B 3G 3P) with ¾ cup brown rice (5B 5G 0P) and ½ a (sliced) red pepper (0B 0G 0P)
D: Harissa Chicken Meatballs (8B 8G 8P) with ¾ cup whole wheat couscous (4B 4G 0P) and 8 slices cucumber (0B 0G 0P)

Totals: WW Points 26B 29G 17P, Calories 1,174**

FRIDAY (1/29)
B: High Protein Bread (Oat Sandwich Rolls) (5B 5G 5P) with 1 sliced hard-boiled egg (0B 2G 0P), 1 ounce avocado
(1B 1G 1P) and 2 slices tomato (0B 0G 0P)
L: LEFTOVER Slow Cooker Filipino Adobo Pulled Pork (3B 3G 3P) with ¾ cup brown rice (5B 5G 0P) and ½ a (sliced) red pepper (0B 0G 0P)
D: Spicy California Shrimp Stack (5B 5G 3P) with Spicy Garlic Edamame (3B 6G 3P)
Totals: WW Points 22B 27G 15P, Calories 1,063**

SATURDAY (1/30)
B: Breakfast BLT Salad (recipe x 2) (4B 6G 4P)
L: House Special Fried Rice (7B 9G 2P)
D: ORDER IN!

Totals: WW Points 11B 15G 6P, Calories 724**

SUNDAY (1/31)
B: Lemon Blueberry Sheet Pan Pancakes # (6B 6G 6P) with 1 tablespoon maple syrup (3B 3G 3P) and an orange (0B 0G 0P)
L: Spinach Tortellini in Brodo (6B 6G 6P)
D: Easy Turkey Meatloaf (3B 5G 3P) with Loaded Mashed Cauliflower (2B 2G 2P)

Totals: WW Points 20B 22G 20P, Calories 927**

*Make bread Sunday night, if desired.
**This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate
your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits,
snacks, dessert, wine, etc.
# Freeze any leftover you/your family won’t eat.

*Google doc

Keto Cauliflower Chaffle Recipe + Video

cauliflower chaffles
cauliflower chaffles
cauliflower chaffles
cauliflower chaffles
cauliflower chaffles
cauliflower chaffles
cauliflower chaffles
cauliflower chaffles
cauliflower chaffles
cauliflower chaffles

Savory, keto cauliflower chaffles are fast, easy, and great for making keto sandwiches. No need to precook the cauliflower, just add everything in a food processor, mix, and cook within 15 minutes!

sideways view of keto cauliflower chaffles on a pltae

#feast-advanced-jump-to { z-index: 999; border: none; opacity: 0.97; background: #FCFCFC; border-left:4px solid #CCC; padding:5px 0 10px 20px; margin-bottom: 57px;} #feast-advanced-jump-to summary, #feast-advanced-jump-to ul{ margin-left:0;min-height:50px;} #feast-advanced-jump-to li { list-style-type:none; } #feast-advanced-jump-to li a { text-decoration: none; }@media only screen and (max-width: 800px) { .single h2 { display: block; position: relative; padding-top: 83px; margin-top: -83px; } }

Jump to:

Why You Should Try These Cauliflower Chaffles

What Is A Cauliflower Chaffle?

  • Keto. Out of all the things cauliflower has become, a chaffle may well be my favorite! A chaffle is a Keto or low carb way to enjoy waffle-like foods without all the carbs of a normal waffle.
  • Chaffle. In short, a chaffle is just a blending of the words cheese and waffle.
  • Cauliflower. A cauliflower chaffle is a delicious version of that using cauliflower to make a savory chaffle that’s great by itself, or for a ton of other uses!

Why Is This Chaffle Savory?

I know when most of us think about waffles, we think about a sweet version smothered in butter and syrup. Savory chaffles are actually very common! People have used savory chaffles made in the Mini Dash Waffle Maker as sandwich bread, burger buns, snacks and more!

What Kind Of Waffle Maker Is Best For Chaffles?

I use the Mini Dash Waffle Maker, as it’s the perfect size for using chaffles as bread or buns etc. If you want to use a full size, I recommend this Cuisinart. Belgian-style waffle makers do not work well.

Watch the Video on How to Make Keto Cauliflower Chaffles

How Do You Make Cauliflower Chaffles?

1. Add the ingredients to the blender and blend.

Overhead shot of the cauliflower chaffle ingredients added into a food processor.

2. Sprinkle parmesan onto your waffle maker.

Side shot of Parmesan cheese being sprinkled into the waffle maker.

3. Add the cauliflower mixture to the waffle maker.

Side shot of the chaffle mixture being spread into the waffle maker.

4. Add more cheese on top.

Side shot of Parmesan cheese being sprinkled on top of the chaffle mixture in the waffle maker.

5. Cook for 4-5 minutes, or until crispy.

Side shot of the waffle maker being closed to cook the chaffle.

TIPS AND TRICKS FOR HOW TO MAKE THE BEST CAULIFLOWER CHAFFLES EVER

  1. Patience. That’s the best tip. They don’t take very long but if you want a crisp keto waffle, you are just going to have to be a little patient and let it take the 5-7 minutes that it takes to crisp up. Just when you think it’s done? Give it another minute or two. Don’t rush.
  2. Layering. Don’t skimp on the cheese on the top and bottom. Use more than the recipe calls for if you think you need it. It’s the crispy cheese on the bottom and top that will make them crispy.
  3. Shallow waffles. If you want crispy waffles, the shallower the waffle iron, the easier/faster it is to crisp up the chaffle.
  4. No overfilling. Overfilled chaffle makers…well, they overflow of course. Which makes a huge mess! So if in doubt, underfill rather than overfill. No more than 1/4 cup of TOTAL ingredients at a time.
  5. No peeking. I can tell you from LOTS of personal experience, that opening the waffle iron every 30 seconds “just to check” doesn’t help the chaffle cook any faster. Your best bet is to not even open it for 4-5 minutes.
  6. No steaming. if you’re using the Dash mini, the little blue light goes out when it’s mostly cooked, but most importantly, the chaffle stops steaming quite so much. That’s a good sign that it’s done.
  7. Get hot. Wait until the waffle iron is hot before you add ingredients, and they’re a lot less likely to stick, and a lot easier to clean up.
  8. Mat it. Okay so about that overflow. I do find that it happens to me more often than I would like! One thing that has made cleanup easier for me has been to put a silicone trivet underneath.
  9. Crispy Cooling. Allow the chaffles to cool before eating. They get crisper as they cool, so try not to stuff the hot chaffle into your mouth right away.
  10. Make lots. Make enough to share, everyone will want them, no matter whether they’re keto or not.

Want To Try Some More Easy Keto Recipes?

Looking for more great cauliflower recipes? Check out this list of 16+ Keto Cauliflower Recipes You Need To Try!

Keto Cauliflower Chaffles overhead view

Cauliflower Chaffles are going to be your new favorite Keto bread alternative. They’re so simple and have great flavor and texture. Save this recipe by pinning it on Pinterest or sharing it on Facebook.

★ Did you make this recipe? Don’t forget to give it a star rating below! Just click on the stars in the recipe card to rate. Don’t forget to pin this recipe for later!

Keto Cauliflower Chaffles overhead view on plate

Keto Cauliflower Chaffles Recipe

You can make the most flavorful keto cauliflower chaffle recipe with just a handful of ingredients and a few minutes! This recipe will be your new favorite!

.wprm-recipe-rating .wprm-rating-star.wprm-rating-star-full svg * { fill: #ffffff; }

Prep Time: 5 minutes

Cook Time: 4 minutes

Total Time: 9 minutes

Course: Appetizers, Breakfast / Brunch, Main Courses, Snacks

Cuisine: American

Keyword: cauliflower chaffle recipe, cauliflower chaffles, keto waffle recipe

Servings: 2

Calories: 246kcal

Author: Urvashi Pitre
Click on highlighted ingredients or Equipment to see exactly what I use to make this recipe

Ingredients

Instructions

  • Add all ingredients into a blender.

  • Sprinkle 1/8 cup parmesan cheese into the waffle maker. Make sure to cover the bottom of the waffle iron as shown in the video.

  • Fill the waffle maker with the cauliflower mixture.

  • Add another sprinkle of parmesan cheese on top of the mixture. Make sure to cover the top of the waffle iron as shown in the video.

  • Cook for 4-5 minutes, or until crispy.

  • Makes 4 mini chaffles, or two regular full-size chaffles.

Watch The Video

  • These work great in a mini waffle maker (I use the Mini Dash Waffle Maker), but you can also use a regular size one as well.
  • These freeze well. Make a big batch and freeze them for later.

  • TIPS AND TRICKS FOR HOW TO MAKE THE BEST CAULIFLOWER CHAFFLES EVER

    1. Patience. That’s the best tip. They don’t take very long but if you want a crisp keto waffle, you are just going to have to be a little patient and let it take the 5-7 minutes that it takes to crisp up. Just when you think it’s done? Give it another minute or two. Don’t rush.
    2. Layering. Don’t skimp on the cheese on the top and bottom. Use more than the recipe calls for if you think you need it. It’s the crispy cheese on the bottom and top that will make them crispy.
    3. Shallow waffles. If you want crispy waffles, the shallower the waffle iron, the easier/faster it is to crisp up the chaffle.
    4. No overfilling. Overfilled chaffle makers…well, they overflow of course. Which makes a huge mess! So if in doubt, underfill rather than overfill. No more than 1/4 cup of TOTAL ingredients at a time.
    5. No peeking. I can tell you from LOTS of personal experience, that opening the waffle iron every 30 seconds “just to check†doesn’t hep the chaffle cook any faster. Your best bet is to not even open it for 4-5 minutes.
    6. No steaming. if you’re using the Dash mini, the little blue light goes out when it’s mostly cooked, but most importantly, the chaffle stops steaming quite so much. That’s a good sign that it’s done.
    7. Get hot. Wait until the waffle iron is hot before you add ingredients, and they’re a lot less likely to stick, and a lot easier to clean up.
    8. Mat it. Okay so about that overflow. I do find that it happens to me more often than I would like! One thing that has made cleanup easier for me has been to put a silicone trivet underneath.
    9. Crispy Cooling. Allow the chaffles to cool before eating. They get crisper as they cool, so try not to stuff the hot chaffle into your mouth right away.
    10. Make lots. Make enough to share, everyone will want them, no matter whether they’re keto or not.

Get support & connect with our community on Facebook!

Nutrition

Calories: 246kcal | Carbohydrates: 7g | Protein: 20g | Fat: 16g | Fiber: 2g | Sugar: 2g

Tried this recipe?Follow @twosleevers and Pin it!

Originally Published August 29, 2019

Don’t forget to check out my other Keto cookbooks.

Keto Instant Pot, Keto Fat Bombs, Sweets, & Treats, and Easy keto in 30 minutes.

Baked White Fish Recipe, Mediterranean-Style

pin image 2 for baked fish recipe
pin image 3 for mediterranean fish recipe
pin image 1 baked white fish recipe

Loaded with bright Mediterranean flavors, this baked white fish is seasoned with oregano and garlic and a mixture of tomatoes, olives, and red onions. Ready in about 25 minutes! Be sure to check out my fish tips and the video for how to make this recipe below!

White fish topped with tomatoes and olives

Baked white fish is one of the easiest and fastest dinners you can make on a busy weeknight.

Here, the fish fillet takes on a tasty mixture of tomatoes, olives, garlic and red onions, which bathes the fish with fresh and bright Mediterranean flavors. Best part, it takes only 15 to 20 minutes in a high-heated oven!

Serve it with lemon rice, couscous or your favorite grain + a big salad like Greek salad or even black eyed pea salad.

If you’re new to cooking fish, let’s cover a few basics and some tips…

What is white fish?

When a recipe calls for white fish, what kind of fish should you buy? Unlike a rich and oily fish such as salmon or tuna, white fish refers to mildly flavored fish that has a subtle hint of sweetness and colorless, flaky flesh. It is readily available wherever you travel. If you’ve had fish-n-chips at a local restaurant, you’ve had white fish.

Cod, halibut, grouper, snapper, sea bass, and haddock are all examples of white fish, and any of them will work in this recipe as long as you are working with a fillet.

ingredients for Mediterranean baked white fish

A few tips for buying fish

Buying fish can be intimidating if you haven’t done it often. But whether you’re a beginner or an experienced chef, it is never a bad idea to ask your fishmonger for recommendations, tell them what you’re making and they will guide you. And they can also typically advice you on the freshness and quality of the fish.

Generally speaking, look for white fish that is firm-fleshed and the color should be translucent to light pink. To me, one of the giveaways is how your fish smells. It should not have a terribly strong odor.

Do not discount frozen fish. Frozen wild fish that is processed fresh and flash frozen can be a great option. The fish should be frozen solid (no trace of liquid), and check the label for additives. This Washington Post Article talks about sodium tripolyphosphate, which is a chemical that is used to retain moisture of the frozen fish. It also adds weight, essentially increasing your cost and decreasing your experience.

Baked White Fish: Step-by-Step

(print-friendly recipe below)

Like I said, this is one of the easiest dinners you’ll make. There really are three main steps to making this Mediterranean fish recipe: season the fish fillet, add the tomato and olives mixture, and bake! Here is how it goes, step-by-step (and you can also watch the video below in the recipe card):

  • Season the fish
    Pat your fish dry and season with kosher salt and black pepper on both sides. Squeeze a little lemon juice on top.

    tomato, olives, and onions mixture

    tomato, olives, and onions mixture

  • Make the tomato and olive mixture
    In a bowl, combine halved cherry tomatoes (about 8 ounces), chopped olives, and minced red onion. Add a pinch of kosher salt and black pepper, and more of the thyme, oregano and garlic. Drizzle a bit of extra virgin olive oil and toss to combine.
  • Assemble and bake
    Top the white fish fillet with the tomato and olive mixture and bake in a 425 degrees F heated-oven for about 15 minutes or until the fish flakes easily.

    baked white fish in a baking dish, topped with tomatoes, olives and onions

    baked white fish in a baking dish, topped with tomatoes, olives and onions

How can you tell if your fish is cooked?

Fish cooks quickly. Whether you’re making salmon, baked cod, or halibut, it’s important to pull the fish out of the oven at the right time so it does not overcook and become too dry.

In the case of baked white fish, it will take about 15 minutes or so to bake at 425 degrees F. This will somewhat depend on how thick the fish is, so you can start checking a little bit earlier. Stick a fork in the thickest part of the fish and gently twist it, it should flake easily and the flesh should look white rather than a greyish opaque (which is what it looks like raw).

More recipes to try

Mediterranean-Style Fish Soup

Greek shrimp with tomatoes and feta

Eggplant Pizza Bites

Craving more? Browse our fish recipes, top Mediterranean diet recipes, or all Mediterranean Recipes

Visit Our Shop to browse quality Mediterranean ingredients including olive oils and spices!

White fish topped with tomatoes and olives

Mediterranean Baked White Fish

Suzy Karadsheh

Loaded with bright Mediterranean flavors, this baked white fish takes is seasoned with oregano and garlic and topped with a mixture of tomatoes, olives, and red onions. Ready in about 25 minutes! Be sure to check out my fish tips and the video for how to make this recipe below!

.wprm-recipe-rating .wprm-rating-star.wprm-rating-star-full svg * { fill: #00736b; }

0 from 0 votes

Prep Time 10 mins

Cook Time 15 mins

Course Dinner

Cuisine Mediterranean

Servings 6 people (up to)

Calories 128.3 kcal

Ingredients  

  • 1 ½ lb white fish fillet such as cod or halibut, (1 to 1 ½ in thickness)
  • Kosher salt and ground black pepper
  • Extra virgin olive oil
  • Juice of ½ lemon more for later
  • 8 ounces cherry tomatoes, halved
  • 3 ounces pitted olives, halved (I used a combination of kalamata olives and green olives)
  • 3 tablespoons minced red onion
  • 4 to 5 garlic cloves, minced
  • 1 tablespoon fresh thyme leaves
  • 2 teaspoons dried oregano

Instructions

  • Heat the oven to 425 degrees F.

  • Pat the fish dry and season with salt and pepper on both sides. Brush a 9 ½ x 13-inch baking dish with a little extra virgin olive oil and put the fish in it. Squeeze ½ lemon juice all over the top of the fish.

  • In a medium mixing bowl, combine the tomatoes, olives, onions, garlic and spices. Add a very small pinch of salt and ground pepper. Add a generous drizzle (about 3 tablespoons extra virgin olive oil) toss to combine.

  • Pour the tomato and olive mixture over the fish.

  • Bake in the heated oven for 15 to 20 minutes (this will depend on the thickness of your fish).

  • Remove from the heat and serve.

Notes

  • Remember that fish cooks quickly. You can begin to check if the fish is done before the 15-minute mark. Carefully insert a fork at the thickest part of the fish and twist gently, the fish is ready when it flakes easily. 
  • Serve with lemon rice, couscous, or your favorite grain. Try adding a big salad as well. 
  • Visit Our Shop to browse quality Mediterranean ingredients including extra virgin olive oils and spices

Nutrition

Calories: 128.3kcalCarbohydrates: 3.9gProtein: 21gFat: 3gSaturated Fat: 0.5gCholesterol: 48.8mgSodium: 286.8mgPotassium: 587.5mgFiber: 1.3gVitamin A: 353IUVitamin C: 12.6mgCalcium: 49.8mgIron: 1.2mg

Keyword Baked White Fish, White Fish

15 Delicious Dips to Pair With Vegetables, Pita, and More

Collage of healthy dips

[Photographs: Vicky Wasik, Derek Lucci, Sasha Marx]

A new year often brings new resolutions, and many—myself included—have resolved to try to eat a little better this year. I’ve taken it upon myself to eat more raw fruits and vegetables, but I’ve found it challenging to keep things interesting. Luckily, the world of dips is vast and wondrous, and tapping into it can transform a drab side of raw vegetables into something delicious.

Though dips are often associated with parties and gatherings, there’s no reason we can’t whip one up for two (or even one!) to enjoy, considering how easy they are to put together. Elegant spreads like salmon rillettes and vegetarian pâté make a healthy midday snack something to look forward to, while creamy white bean dip and Lebanese garlic sauce feel like perfect everyday treats. And if you’d rather ditch the veggies for something heartier, you can always opt for some pita bread or crackers instead. Read on for 15 of our favorite dips to help you keep your New Year’s resolution while hopefully keeping it interesting, too.

Whipped Feta Dip

[Photograph: Vicky Wasik]

For the creamiest, tangiest companion to your veggies, this whipped feta dip is the way to go. You can customize it to your preferences, adding more feta for a thicker result or more yogurt for a thinner one. If you want to jazz things up a bit, you can also add fresh herbs like dill, mint, or oregano; just chop them up and stir them in after blending.

Whipped Feta Dip Recipe »

Back to the full list

[Video: Serious Eats Team]

Making hummus at home is the best way to guarantee great flavor while still achieving the smooth consistency we love from store-bought versions. Dried chickpeas offer a better flavor than canned, so we cook them in water with baking soda and then purée them while still hot to get that creamy texture. We whisk in tahini and salt, then finish the hummus with olive oil, za’atar, paprika, and chopped parsley.

Israeli-Style Extra-Smooth Hummus Recipe »

Back to the full list

The Best Baba Ganoush

[Photograph: J. Kenji López-Alt]

Baba ganoush gets its flavor from smoked eggplant, tahini, and good olive oil. After charring the eggplant on a broiler or gas grill, we turn to a salad spinner to remove moisture from the flesh, concentrating its flavor. Since baba ganoush tends to have a chunkier texture than hummus, we emulsify the eggplant, olive oil, and tahini by hand instead of using a food processor. The smoky, creamy dip is best enjoyed with warm pita.

The Best Baba Ganoush Recipe »

Back to the full list

Hummus Fries With Spicy Tahini Dip

[Photograph: Morgan Eisenberg]

This recipe gives you both a dip and something to dip. For the hummus fries, we start by whisking tahini and chickpea flour with lemon juice and spices over the heat of a stove to create a thick batter. The chickpea base is then chilled, cut, and fried. Meanwhile, for the dip, we mix tahini, garlic, and hot sauce in a food processor, slowly incorporating water to thin out the mixture slightly. Sprinkle both the fries and the dip with paprika and enjoy together as the ultimate pairing.

Hummus Fries With Spicy Tahini Dip Recipe »

Back to the full list

Traditional Toum (Lebanese Garlic Sauce)

[Video: Serious Eats Team]

Though you can make toum with a mortar, pestle, and a little bit of elbow grease, using a food processor makes the process much easier. Since this recipe is really all about the garlic, we recommend using fresh heads instead of pre-peeled cloves. Keep this sauce handy for topping meats or adding a garlic punch to other dishes, like` pasta.

Traditional Toum (Lebanese Garlic Sauce) Recipe »

Back to the full list

Bagna Càuda (Northern Italian Anchovy-Garlic Dip)

[Photograph: Vicky Wasik]

Garlic and anchovies give this Northern Italian dip its pungent flavor. The two ingredients are cooked down in oil and smashed until a smooth purée forms. If you prefer an even smoother texture, you can pulse everything with an immersion blender until you’ve reached your desired consistency. Bagna càuda is best served with sweet and peppery vegetables like bell peppers, radishes, and cauliflower, but we especially love it with slices of roasted onion.

Bagna Càuda (Northern Italian Anchovy-Garlic Dip) Recipe »

Back to the full list

Miso, Pork, and Walnut Dip for Vegetables

[Photograph: Vicky Wasik]

The texture and flavor of this Japanese-inspired dip pairs perfectly with both raw and cooked vegetables. The combination of pork, walnuts, and onions help tame the miso’s salty intensity while still creating a deeply flavorful dish. It’s a minimal effort dip that offers maximum results, and keeps for about a week in the fridge. Make a batch to keep on hand for snacking throughout the week.

Miso, Pork, and Walnut Dip for Vegetables Recipe »

Back to the full list

Salmon Rillettes With Chives and Shallots

[Photograph: Vicky Wasik]

Though this French spread is often made with pork, salmon rillettes are an elegant, lighter alternative. Gently poaching the fish ensures extra-tender and juicy results, and briefly sautéing the shallots softens them and brings out their sweetness. The salmon and shallots are mixed with mayo, chives, and a few spices, and the rillettes are then chilled before serving.

Salmon Rillettes With Chives and Shallots Recipe »

Back to the full list

Black Olive Tapenade With Garlic, Capers, and Anchovies

[Photograph: Vicky Wasik]

A good tapenade can be made with a food processor, but a great tapenade makes use of a mortar and pestle. A mortar and pestle extracts more flavor from the ingredients and offers a better texture, while a food processor produces a paste that’s more easily spreadable. To save time, we recommend searching for good quality olives that are already pitted.

Black Olive Tapenade With Garlic, Capers, and Anchovies Recipe »

Back to the full list

Traditional Provençal Tapenade With Capers, Anchovies, and Tuna

[Photograph: Vicky Wasik]

Unlike the more modern version above, this old-school recipe incorporates tuna, and the brininess of the olives, capers, anchovies, and tuna come together to create a deeply savory dip. The tuna also helps form a more stable emulsion, thanks to its protein-rich base.

Traditional Provençal Tapenade With Capers, Anchovies, and Tuna Recipe »

Back to the full list

Nam Phrig Noom (Northern Thai Pounded Roasted Chili Dip)

[Photograph: J. Kenji Lopez-Alt]

The key to achieving maximum flavor with this Northern Thai dip is charring most of the ingredients. Though they’re traditionally charred over a live fire, a hot cast iron pan or a broiler can produce similar results. Once that’s done, everything is pounded together with a mortar and pestle. Though this recipe calls for shrimp paste for a savory boost, fish sauce will work in a pinch—both work to bring out the rich, roasted flavors of the dip. Serve with raw vegetables or even boiled eggs.

Nam Phrig Noom (Northern Thai Pounded Roasted Chili Dip) Recipe »

Back to the full list

Nam Prik Ong (Thai Pork-and-Tomato Chile Dip)

[Photographs: Derek Lucci]

This recipe starts with a paste made from toasted chiles, lemongrass, garlic, shallots, and shrimp paste, with an added smoky flavor from charred plum tomatoes. After cooking the paste in hot oil to bloom the aromatics, we add ground pork, soy and fish sauces, and fermented soybean paste for an extra umami boost. The finished product is spicy, sour, sweet, and savory—perfect for dipping with raw and steamed vegetables, or even serving with rice.

Nam Prik Ong (Thai Pork-and-Tomato Chile Dip) Recipe »

Back to the full list

Silky-Smooth Vegetarian Pâté With Roasted Cauliflower and Pecans

[Photograph: Vicky Wasik]

Instead of the mushrooms, which most vegetarian pâtés rely on, this recipe uses roasted cauliflower To help create a pâté-like consistency, we incorporate pecans into the mix, and a splash of soy sauce and brandy bring out a savoriness of the cruciferous vegetable. Though the pâté goes well with veggies, we love spreading it on some toasted baguette rounds.

Silky-Smooth Vegetarian Pâté With Roasted Cauliflower and Pecans Recipe »

Back to the full list

Creamy Bean Dip With Roasted Tomato Puttanesca Salad

[Photograph: Sasha Marx]

Beans are the star of this creamy dip. After cooking some white beans, we blend them with a little bit of their cooking liquid, garlic, and lemon juice, and then incorporate olive oil to form a smooth purée. The dip is topped with a bright roasted cherry tomato salad made with black olives, anchovy, fresh parsley, and a pinch of red pepper flakes.

Creamy Bean Dip With Roasted Tomato Puttanesca Salad Recipe »

Back to the full list

Hummus Masabacha (Hummus With Whole Chickpeas)

[Photograph: Vicky Wasik]

Here, instead of blending chickpeas like you would in regular hummus, most or all of the chickpeas are left whole and tossed with the tahini sauce. We opt for cooking dried chickpeas instead of using canned ones, since they’re more flavorful, and we finish the dip off with olive oil and parsley or za’atar, serving it with warm pita alongside.

Hummus Masabacha (Hummus With Whole Chickpeas) Recipe »

Back to the full list

All products linked here have been independently selected by our editors. We may earn a commission on purchases, as described in our affiliate policy.

Ground Beef and Potatoes

A lover of flavor, I never interpreted the phrase “meat and potatoes” as a compliment. WELL, for neither the first (nor I am sure, last) time, my assumptions have been proven dead wrong. This easy recipe for Ground Beef and Potatoes is all the things I never imagined something as seemingly simple as fried potatoes and hamburger could be.

Ground beef and potatoes with red peppers in a pot

Pin this recipe on Pinterest to save for later

Pin It!0

It’s flavorful enough to hold my attention, satisfying enough to keep me full, and nutritious enough to be a worthy addition to our healthy dinner rotation.

A mixture of potatoes, lean ground beef, onion, bell pepper, and spices, this beef and potatoes skillet will appeal to picky eaters and discerning palates alike.

Most often, the phrase “meat and potatoes” means a lack of eating adventure. A “meat and potatoes” person shies away from green vegetables, plant-based proteins like tofu, and spices.

As someone who embraces a diverse diet and certainly doesn’t want to waste her time on bland food, I am biased in the opposite direction. How could meat and potatoes possibly be anything but boooorrrrring?

Well my meat and potatoes friends, I hereby admit the fault of my prejudice. It turns out that you’ve been onto something all along.

A bowl with ground beef, potatoes, and cauliflower rice

Lean ground beef is a versatile protein. It’s healthy in moderation (beef is packed with protein, iron, zinc, and vitamin B12) and when used in recipes that incorporate other important food groups, especially vegetables.

Most often, my healthy ground beef recipes are inspired by world cuisines, like this Taco Skillet and this Korean Beef Bowl.

Until this simple skillet recipe came along, it didn’t occur to me to cook beef with something as basic as white potatoes, because I assumed the results would be ho-hum.

Ummmmm, this assumption is from the same girl who easily demolished an entire sheet pan of these Oven Roasted Potatoes by herself and who happily eats a Potato Frittata three days in a row for lunch.

Nice logic, Erin. (Ben I am sure would be happy to give you endless examples of my contradictory behaviors, but we’ll save that for a different post. Or never.)

While the ingredient list here looks basic, the results are anything but dull.

This ground beef and potatoes skillet is homey and classic to be certain—so yes, the “meat and potatoes” persons in your life will approve—but it’s also interesting enough to appease those seeking more from their meal.

Ground beef and potatoes being stirred in a pot

How to Make Ground Beef and Potatoes

Not only is this ground beef skillet sure to be embraced by everyone at your table, but it’s also easy to make and quick to clean up.

You can cook ground beef and vegetables together in the same skillet, leaving you just one pan to wash in the end.


The Ingredients

  • Lean Ground Beef. The flavorful and scrumptious meat for this dish. I don’t typically use oil with ground beef (the fat in the beef is sufficient enough for it to cook without sticking), but if your beef is ultra lean and your pan seems dry at any point, you can drizzle in a bit of oil to prevent sticking.
  • Potatoes. Tender cubed potatoes are a slam dunk pairing with the ground beef. They’re nutritious, crowd-pleasing, and pair beautifully with the spices in this dish.
  • Red Bell Pepper. Adds a touch of color, freshness, and sweetness.
  • Worcestershire Sauce. Gives the dish depth and umami flavor.
  • Dijon Mustard. Its tanginess pairs wonderfully with the potatoes.
  • Spices. A blend of smoked paprika, garlic powder, salt, pepper, and oregano elevates this dish from bland to something truly craveable.
  • Hot Sauce. For a delicious kick! Use a lot or use a little to fit your taste preferences.

The Directions

Cubed potatoes in a pot
  1. Sauté the potatoes in oil.
Raw meat being added to vegetables
  1. Brown the beef with the vegetables, Worcestershire, mustard, spices, and hot sauce.
Ground beef with potatoes and peppers in a Dutch oven
  1. Cook until the vegetables are tender and the meat is cooked through. Add the green onions. Serve as desired and ENJOY!

Wine Pairing

Serve ground beef and potatoes with a Merlot, Pinot Noir, or Chardonnay.

A healthy dinner recipe in a bowl

Storage Tips

  • To Store. Refrigerate leftovers in an airtight storage container for up to 3 days. 
  • To Reheat. Gently rewarm beef and potatoes in a skillet over medium-low heat.
  • To Freeze. I do not recommend freezing this dish, as potatoes can have a mealy texture when thawed. 

Leftover Ideas

  • I love to serve leftovers as a hash by re-crisping the ingredients in a skillet, then topping them with a fried egg. You could also turn leftovers into a scramble by mixing in scrambled eggs instead.
  • Turn your leftovers into a portable meal by wrapping them into a whole wheat tortilla. Make sure to warm the filling up first. (Adding some cheese to the wrap would be scrumptious.)
A pot with peppers, potatoes, and ground beef

What to Serve with Ground Beef and Potatoes

View all recipes

Healthy ground beef and potatoes with rice

Recommended Tools to Make this Recipe

The Best Dutch Oven

You’ll love using this heavy-duty, high-quality Dutch oven for so many recipes. It’s easy to clean and will last a lifetime.

Ground beef and potatoes with red peppers in a pot

Did you make this recipe?

Let me know what you thought!

Leave a rating below in the comments and let me know how you liked the recipe.

Meat and potatoes, I’ll never prejudge you again! Can we be friends?

  • 2 tablespoons canola oil
  • 1 pound potatoes peeled and diced into ¼-inch cubes (I used Yukon golds)
  • 1 pound 93% lean ground beef
  • 1 small yellow onion diced
  • 1 red bell pepper diced
  • 1 tablespoon Worcestershire sauce
  • 1 teaspoon Dijon mustard
  • 2 teaspoons smoked paprika
  • 1 teaspoon garlic powder
  • 1 teaspoon dried oregano
  • 1 teaspoon kosher salt plus additional to taste
  • ¼ teaspoon ground black pepper
  • 1 to 2 teaspoons hot sauce plus additional for serving (I used sriracha)
  • 2 green onions sliced
  • FOR SERVING: non-fat plain Greek yogurt or sour cream shredded cheddar cheese, cooked brown rice or cauliflower rice (or just more hot sauce!)

  • Heat the oil in a skillet large enough to hold all of the ingredients over high heat. Once the oil is hot and shiny, reduce the heat to medium, then add the potatoes. Cook, stirring often, until the potatoes are turning golden and becoming tender (they should still be too firm to eat), about 6 minutes.

  • Add the beef, onion, and bell pepper. Cook, breaking apart the meat.

  • Add the Worcestershire, mustard, smoked paprika, garlic powder, oregano, salt, pepper, and hot sauce (add 1 teaspoon if you prefer only subtle heat, more if you would like it spicier).

  • Continue cooking and breaking up the beef, until the potatoes and onions are tender and the meat is fully cooked through, about 6 to 8 minutes more.

  • Stir in the green onions. Taste and adjust the salt and pepper as desired. Serve hot, topped with Greek yogurt, cheese, over rice, or enjoy it all on its own with a dash of extra hot sauce if you like.

  • TO STORE: Refrigerate leftovers in an airtight storage container for up to 3 days. 
  • TO REHEAT: Gently rewarm beef and potatoes in a skillet over medium-low heat. (I love to serve leftovers as a hash by re-crisping the ingredients in a skillet, then topping them with a fried egg.)
  • TO FREEZE: I do not recommend freezing this dish, as potatoes can have a mealy texture when thawed. 

 

Serving: 1(of 4)Calories: 387kcalCarbohydrates: 28gProtein: 26gFat: 19gSaturated Fat: 5gCholesterol: 74mgPotassium: 1045mgFiber: 5gSugar: 5gVitamin A: 1484IUVitamin C: 66mgCalcium: 53mgIron: 4mg

Join today and start saving your favorite recipes

Create an account to easily save your favorite projects and tutorials.

Register

More Healthy Beef Recipes

Ground Beef and Potatoes

35 mins

Stuffed Peppers

50 mins

Cabbage Roll Soup

1 hr 20 mins

View all recipes

Use This Mindful Eating Exercise to Bring Awareness to Your Eating Patterns

Use this mindful eating exercise to compassionately explore your current eating habits and what is and is not working for you.

Do you ever feel like nourishing yourself well still doesn’t come fully naturally and consistently for you?

  • Maybe you notice you’re always hungry or have strong cravings.
  • Or maybe you know you can’t stop snacking in the afternoon.
  • Or that you feel tired and sluggish all day.

But, what you can’t seem to figure out is how to pinpoint exactly what’s causing truly causing these feelings and behaviors.

When you’re don’t have the clarity on exactly what’s causing your block or challenge you’re not able to explore possible solutions and better actions to support yourself.

The first step when you’re noticing you’re struggling with your eating habits or you want to improve them in some way is to practice this mindful eating exercise that will help you develop more awareness around your eating behaviors so you have more clarity on the type of support you need.

These insights can help you uncover where you may need more supportive practices or what’s working really well that you can expand upon, so you can feel fully confident in what’s best for you.

How This Exercise Will Support You

You may be wondering, what exactly will this exercise help me do?

Here’s an example from one of our members of the Mindful Nutrition Method™ program, Kelsey. 

At the time, Kelsey was a busy law student, studying for exams, balancing part-time work, an internship and free-time.

After doing this exercise, she realized that one thing that was really impacting her day was that she was hardly eating due to stress and being so focused while studying.

When she went to the library, she wouldn’t have food with her unless it was a quick protein-bar and she realized she was going hours without eating. By the time she got home in the evenings, she felt uncomfortably hungry and that lead her to overeat and have stronger cravings for less nourishing foods.

Using these insights, she was able to then use the tools and practices we teach her to compassionately address the eating patterns that weren’t supportive for her and create the right mindful eating habits for her needs.

Bringing awareness to your eating behaviors is so important to uncover the best actions, practices, tools, and support you need to embody what you’d like to be experiencing with food.

How to Use This Mindful Eating Exercise

This is an exercise in, what I call, Compassionate Curiosity. It’s designed to help you get curious about why something may be while remaining compassionate and non-judgemental with yourself.

The most important thing to keep in mind as you work through this exercise is to practice non-judgment. There is no “good” or “bad” or “right” or “wrong”. The purpose is to simply bring awareness to your current habits so you can better support yourself — no shame, guilt, or self-condemnation necessary.

It may be helpful for you to journal out the answers to these questions for 5 to 7 days, that way you can look back on the week as a whole and look for patterns.

1. Why Did You Eat?

The first question to explore is why did you eat?

Many times, we eat because we’re hungry and we can feel the physical hunger in our bodies.

At the same time, we often eat for other reasons because so many different factors influence our food choices.

For example, you may find yourself eating because you’re stressed or bored. You might also eat if you’re in a social situation that’s centered around food. Or it could be because you see something in your environment (like snacks out on the counter) that triggers you to reach for that food, even if you’re not physically hungry.

There are so many different reasons for why you ate, and none of them are right or wrong. Yes, we want our physical hunger to guide our choices, but what’s more important is that you’re making an intentional choice.

If you just had dinner but you’d like dessert because you’re celebrating someone’s birthday, you may not be physically hungry. That doesn’t mean you shouldn’t have the cake, but you are making an intentional choice to have the cake because you’re celebrating rather than unintentionally choosing to have cake when you don’t truly want it.

2. What Did You Eat?

The next question to reflect on is what you ate. Now, this should not be tracking calories or measuring out specific serving sizes here.

What you’re looking for is simply to bring awareness to the types of foods you ate to see if you were able to get the nourishment you need. This will also show if you were able to practice balance throughout your day by highlighting if you also had foods that you enjoy, even if they aren’t nutrient-dense.

The goal isn’t clean eating, but rather finding a balance.

3. Why Did You Choose to Eat What You Did?

Next, ask yourself why you made the food choices you did make.

Did you make those choices because you need nourishment? Or because you really enjoy them? Did an old rule from the diet you’ve tried influence you in any way?

Here’s a couple of examples: 

  • You may notice that you were making lunch and you wanted something nourishing so you felt energized throughout the afternoon and into the evening. So you chose to make a nourish bowl with plenty of greens, quinoa, tofu, veggies, and your favorite dressing.
  • Maybe you ate a frozen meal for dinner because you were exhausted from the day and you didn’t really feel like cooking
  • Or maybe you were really craving pasta for dinner but decided against it because you heard that you shouldn’t eat carbs in the evening.

These will all sound different at each meal, so explore what truly guided your food choices and notice what’s influencing you.

It could be old food rules from diets, it could be your mood or energy level, it could be a lack of time or lack of inspiration for what to make. See what comes up for you.

4. How Did You Feel?

Next, reflect on how you felt after eating.

Notice the physical sensations in your body.

  • Did you feel satisfied or were you hungry an hour later?
  • Did you eat too much and feel uncomfortably full?
  • Did anything you eat upset your stomach or lead you to feel low in energy?
  • Did you enjoy what you ate?
  • Did you feel guilty after eating what you did?

Starting to notice how what feels really great for your unique body and what doesn’t feel great for you, will allow you to feel more confident in making choices for yourself.

5. When Did You Eat?

The next aspect to reflect on during this mindful eating exercise is when you ate.

Noticing the different times of day you eat can help uncover patterns, such as how filling a meal is or if you’re always hungry at a certain time of day, or if you’re more prone to eating out of boredom or stress (or other factors) during a particular time of day.

6. Where Did You Eat?

Where you ate is another important factor to explore.

While life isn’t always perfect and there are going to be times when you simply can’t sit down to eat at the table, noticing where you’re eating most often and how to impacts your choices will give you some insights into your habits.

7. How Did You Eat?

And finally, what adjectives would you use to describe how you ate at that meal?

Were you slow and conscious? Rushed? Distracted?

Again, nothing is perfect and it’s not always possible to be in a fully slow and present mindset while you eat, however, if you notice you’re eating in a way that doesn’t feel fully present most often, you can begin exploring ways to add a little more mindfulness so you can experience your meal.

What to Reflect on After Mindful Eating Exercise

After you’ve tried this mindful eating exercise for a few days, go through your journal and start to look for patterns. 

Maybe you notice you eat breakfast at 9 a.m., but by 10 a.m. you’re usually hungry again. That’s a sign that you may need a more filling breakfast.

Or maybe you notice that whenever you are around sweets, you feel out of control and tend to overindulge. That’s likely a sign that you’ve been too restrictive and you may need to practice more balance.

Uncovering the patterns in your eating behaviors is the first step, but it will take time, patience, guidance and support to know exactly how to address these patterns and create new more supportive eating habits.

That’s exactly what we’re here for. When you’re ready to embody balance and consistency with your eating patterns, you can watch our free workshop that will bring you through the Mindful Nutrition Method™ that will support you in achieving that.

10 tips to help you drop a dress size

One of the things the mums in our Healthy Mummy community love to celebrate is when they compare their old clothes with their new ones to see the difference in sizes.

We have some 10 tips to help you drop a dress size or two.

Jess-Jones-Homan-down-2-pant-sizes

Jess-Jones-Homan-down-2-pant-sizes

10 tips drop a dress size

1. Bulk up your meals with leafy greens

Asian Pork and Veggie Rice Balls

Asian Pork and Veggie Rice Balls

Instead of filling your plate with rice or pasta, why not try our tip of bulking out your meals with fresh veggies instead.

These fill you up without the calories, meaning you are less likely to reach for a less than healthy snack later.

Leafy greens give you a slow release of energy, unlike something like white rice which can lead to a spike in your blood sugars. This will help to rid your body of toxins which in turn can lead to a more efficient digestive system.

2. Drink LOTS of water

10 TIPS: How to drop your first 5kg

10 TIPS: How to drop your first 5kg

Water is first on the list as it’s the most important and most forgotten ingredient to losing the weight that will help you drop a dress size.

Keep a two-litre bottle on hand at all times. It flushes out toxins, keeps your appetite in check and is the best and cheapest fat burner available.

The wonders of water are endless. It’s not only great for your overall health, it is FANTASTIC for weight loss. Here’s how to squeeze more water drinking into your day.

3. Eat high protein diet

Protein Snacks Collage

Eat more protein ladies. Protein is fab at keeping us feeling fuller for longer.

High protein consumption increases the release of the hormone PYY, the “fullness” hormone – which decreases appetite & promotes the feeling of fullness. Protein also raises metabolic rate and helps you retain muscle mass during weight loss.

Our 28 Day Weight Loss Challenge Recipe Hub is LOADED with high protein snacks and meals to help you along with your weight loss journey.

Get started with these 6 FREE high protein snack recipes

4. Eat more fibre

While you are at it, eat more fibre! Fibre is great for digestion, easing bloating and also helps keep you feeling fuller for longer.

Looking for an easy way to squeeze more fibre into your daily diet? Why not give our Healthy Mummy Smoothies a try.

Our Healthy Mummy Smoothies contain apple pectin, psyllium husks and rice bran fibre – which are fibre-rich ingredients. Our smoothies are loaded with other essential must-have such as Flaxseed meal (healthy fats), Pumpkin seed meal (protein) and Ginger root (metabolism-boosting).

5. Reduce your alcohol

10 alcoholic drinks to AVOID if you want to lose weight

10 alcoholic drinks to AVOID if you want to lose weight

Alcohol can tend to bloat the body, so by replacing your glass of wine with a glass of fizzy water you can expect to see a reduction in your waist and stomach measurements.

As well as additional sugar, alcohol puts extra pressure on your liver to clear out the toxins. This can make it really tough to build muscle, which will help you drop a dress size.

6. Cut down on processed foods

A great way to drop a dress size is to cut down on the amount of processed foods that you eat.

Unlike fresh fruits, vegetables and proteins – processed foods can contain a lot of sugars, salts and fats which can contribute to the dreaded belly bloat.

Things such as soft drinks, biscuits, chips, ice cream, cakes, chocolate bars and muffins are all examples of processed foods that could go on your hit list.

Steer clear of white, carby foods that can cause bloating. Swap white bread for wholemeal wraps, potato for sweet potato or roasted cauliflower and white pasta for wholemeal pasta or zoodles (zucchini noodles).

7. Resistance/ Weight train

Building lean muscle mass will not only make you stronger and protect your bones and joints but it will also help you burn more calories which will then reduce your dress size.

If you want to increase the benefits of your workout and lose weight faster, up the ante with some resistance bands or weights.

Healthy Mummy trainer Wendy Smith explains, “the weights options help to shape and tone your body muscles which tighten your waist and develops lovely toned shoulders your waist looks smaller.”

Read The benefits of using weights for weight loss.

8. Focus on your core

Core muscles create a solid base for your body, allowing you to stay upright and stand strong on your two feet. A strong core enhances balance and stability and underpins almost everything you do.

A good, strong core will enable you to get the MOST out of workouts and see the best results. PLUS there’s the added bonus of a toned, tighten tummy and therefore decrease your dress size.

highcompress-core_workout

To help you TARGET and TIGHTEN your core, we have plenty of Core Workout Videos in The Healthy Mummy App. You can target your belly, reduce tummy fat and strengthen your core muscles in just 10 minutes!

Like our Tabata, DanceFit, Butt & Thighs, 28 Days Stronger Programme and Power Yoga workouts, our Core Workout videos are available to 28 Day Weight Loss Challenge members on our Challenge App under the exercise tab.

9. Reduce dairy intake

10 foods to AVOID if you want to lose weight

10 foods to AVOID if you want to lose weight

Lactose intolerance can range from mild to severe, but either way, gas is usually a symptom.

If you are feeling bloated, try limiting the amount of milk, cheese, yoghurt, and ice cream you eat and see if that helps.

If it does, you don’t have to ditch dairy altogether. Drink lactose-free milk, or take Lactaid pills to help your body digest milk products.

10. Avoid overeating

One of the most common causes of bloating is overeating.

Managing your portion sizes can be a very effective way to decrease that uncomfortable bloating feeling directly after a meal.

Need some tips to help prevent overeating read what our mums have to say.

Get recipes, advice and exercises to help drop a dress size today on the 28 Day Weight Loss Challenge!

If you are interested in kickstarting your weight loss and want to improve your energy – not to mention – improve your overall health and wellbeing – our 28 Day Weight Loss Challenge is an awesome program to check out. 

Our 28 Day Weight Loss Challenge includes:

    • 28 days of at home exercise routines (no gym needed) – with video instruction
    • Customisable and breastfeeding friendly meal plans (including a 7 day cleanse)
    • Time-efficient exercises for busy mums – under 30 mins
    • Challenge combines Pilates exercises with interval and circuit training (HIIT)
    • Suitable for basic to advanced fitness levels
    • Home to thousands of EASY-TO-MAKE recipes!
    • Get DAILY support from tens of thousands of mums on the Challenge with you

To learn more about our 28 DAY WEIGHT LOSS CHALLENGE CLICK HERE or PURCHASE SMOOTHIES HERE.

Roasted Sausage & Potatoes – a Delicious Dinner in One Pan!

It’s amazing that something SO EASY can taste so good! Sausage and potatoes is crazy quick to prep and needs just one pan!

This simple 4 step Italian-style entrée has meat, veggies, and starch all in one. Let the oven do all the work and serve with a tangy Italian Salad!

Roasted Sausage and Potatoes on a baking sheet

A One-Pan Wonder!

Busy days call for easy and satisfying entrées!

  • This is easily one of my favorite smoked sausage recipes because it’s jam-packed with flavor.
  • It’s quick to prep and pop in the oven!
  • This meal can be prepped ahead and baked at the last minute!
  • Anything goes, swap out the veggies for whatever is in your fridge!

Roasted Sausage and Potatoes ingredients on a marble board

Roasted Sausage and Potatoes ingredients on a marble board

Ingredients

SAUSAGE Smoked sausage or sweet sausage work well in this recipe! (If you’d like to use uncooked Italian sausage it will need extra time to cook and can be added to the pan with the potatoes.

POTATOES Skins on or off, any type of potato will work well in this one-pan meal. Even sweet potatoes can be used.

VEGGIES Zucchini, peppers, and onions—always the perfect combination! Add in your favorites from mushrooms to green beans.

FLAVOR The flavor of the veggies and sausage really shine in this recipe. It’s all tossed with a simple homemade Italian style dressing. If you’re in a rush swap it for bottled Italian dressing or even balsamic dressing.

ingredients for Roasted Sausage and Potatoes in a bowls and on a sheet pan

ingredients for Roasted Sausage and Potatoes in a bowls and on a sheet pan

How to Roast Sausage & Potatoes

Roasted sausage and potatoes comes together as easy as 1, 2, 3!

  1. Mix the homemade dressing mix (per recipe below) and toss half with the potatoes and half with the remaining ingredients.
  2. Roast the potatoes 20 minutes.
  3. Add the remaining ingredients, turn the oven up and roast an additional 15 minutes.

Easy peasy!

Roasted Sausage and Potatoes on a plate garnished with parsley

Roasted Sausage and Potatoes on a plate garnished with parsley

Tips for Perfect Sausage & Potatoes

  • For best results with sausage and various vegetables, make sure all the pieces are cut uniformly so they roast at the same rate.
  • Save time by using a thin-skinned potato (red or white); they don’t need to be peeled first.
  • Give the potatoes a jumpstart in cooking (as they take a bit longer than the rest of the ingredients). While they’re cooking, chop the rest of the ingredients to make the prep quick.
  • Broil for a few minutes if desired!

Leftovers

  • Roasted sausage and potatoes make perfect leftovers! They get better the day after as the flavors blend! Keep leftovers in an airtight container for about 3 days in the refrigerator.
  • Tuck leftovers into a wrap for a grab-and-go breakfast or a lunchtime pick-me-up!

Sheet Pan Dinners

Did your family love these Roasted Sausage & Potatoes? Be sure to leave a comment and a rating below! 

Roasted Sausage and Potatoes

Loaded with sausage, potatoes, & veggies in a tangy dressing, this one-pan wonder is the perfect weeknight meal!

Follow Spend with Pennies on Pinterest

Follow Spend with Pennies on Pinterest

  • Preheat oven to 425°F.

  • Combine the dressing ingredients in a small bowl.

  • Toss potatoes with 1 tablespoon of the dressing mix.

  • Bake 20 minutes. Meanwhile, toss remaining ingredients with the remaining dressing.

  • Add to the pan and mix well. Increase heat to 450°F and roast an additional 15 to 20 or until vegetables are tender. Broil for 2 minutes or until golden.

Serving: 2cups, Calories: 425, Carbohydrates: 7g, Protein: 15g, Fat: 37g, Saturated Fat: 11g, Cholesterol: 81mg, Sodium: 1556mg, Potassium: 361mg, Fiber: 1g, Sugar: 2g, Vitamin A: 1018IU, Vitamin C: 44mg, Calcium: 18mg, Iron: 1mg

(Nutrition information provided is an estimate and will vary based on cooking methods and brands of ingredients used.)

Keyword how to make Roasted Sausage and Potatoes, Roasted Sausage & Potatoes, Roasted Sausage and Potatoes, Roasted Sausage and Potatoes recipe

Roasted Sausage and Potatoes on a plate and Roasted Sausage and Potatoes ingredients on a marble board with writing
Roasted Sausage and Potatoes on a plate with text
Roasted Sausage and Potatoes on a sheet pan with writing
Roasted Sausage and Potatoes on a plate with a title

Healthy Oatmeal Chocolate Chip Cookies (vegan & gluten free!)

Are you ready for the BEST healthy oatmeal chocolate chip cookies EVER?! They’re chewy, vegan, gluten free and SO GOOD that they’ve officially become one of my favorite cookies to make when I’m looking for a healthy and nourishing, but still satisfying treat.

And guys, what is life without a little chocolate? Frankly, I’m not sure.

I first came up with this vegan chocolate chip oatmeal cookie recipe when I was messing around in the kitchen late at night. We usually eat dinner at 7pm and by so by 9pm, I’m ready for a little something sweet to end the night. I have a go-to oatmeal cookie that I’ll always make, but this time wanted it to be dairy free, vegan and gluten free because frankly, if I give you a recipe for one version, you’ll ask for the other. LOLZ.

So, tell me, what’s better than a cookie for just about everyone? Enter these RIDICULOUSLY GOOD HEALTHY OATMEAL CHOCOLATE CHIP COOKIES. Yummmmmmm.

healthy oatmeal chocolate chip cookies on a cooling rack

Ingredients in healthy oatmeal chocolate chip cookies

The best part about this healthy oatmeal chocolate chip cookie recipe? They’re easy to make, take only 20 minutes, are made in one bowl and you probably already have all of the ingredients for them in your pantry! You’ll need:

  • Gluten free oat flour: this flour is one of my favorites to bake with and you can easily make it yourself! I’ve included instructions on how to do so below.
  • Gluten free oats: I recommend using gluten free rolled oats in this recipe to ensure that the cookies bake up properly and have that delicious chew to them.
  • Flaxseed meal: baking with flaxseed meal is a great way to substitute a flax egg for regular eggs to keep them vegan.
  • Coconut oil: just a bit of coconut oil give these healthy oatmeal chocolate chip cookies the right amount of moisture without having to use butter.
  • Coconut sugar: we’re sweetening these cookies with all natural coconut sugar instead of a regular, refined sugar.
  • Shredded unsweetened coconut: the coconut gives these healthy oatmeal cookies an extra delicious chew to them plus a little natural sweetness.
  • Vanilla: an essential for yummy baked goods.
  • Baking soda & salt: to ensure these bake up properly.
  • Chocolate chips: feel free to use your favorite brand or keep these oatmeal cookies vegan by using dairy free chocolate chips!

What makes these oatmeal cookies healthy?

Traditional oatmeal cookies are made with refined sugar, refined flour and plenty of butter, but these healthy oatmeal chocolate chip cookies have no butter and are sweetened with just a bit of coconut sugar.

They come out with crispy edges, a chewy middle and are so absolutely delicious that no one will be able to tell that they’re vegan or gluten free! Don’t forget to top them with a little flaky sea salt for a fun sweet and salty twist.

vegan oatmeal cookies stacked on a cooling rack

How to make a flax egg

This recipe calls for a flax egg to keep these oatmeal cookies vegan. If you’ve never made a ‘flaxegg’ before, it’s very easy and replaces traditional eggs in recipes. Just add flaxseed meal and water to a bowl, allow it to sit for a few minutes, then use it in the recipe as directed. I also have a guide for how to make vegan egg substitutes here.

How to make gluten free oat flour

You can easily make your own gluten free oat flour by simply placing oats into a blender and blending or pulsing until they’re smooth and resemble flour. This is a super easy & affordable option. Be sure to measure out 3/4 cup of your oat flour after making it!

The right type of oats to use

These healthy oatmeal cookies use gluten free rolled oats, if you are making them for someone who is gluten free, it’s important to make sure the oats are gluten free certified. If you aren’t gluten free, you can use old-fashioned rolled oats. Please do not use quick oats or steel cut oats in this recipe, it will not work out the same.

healthy oatmeal chocolate chip cookies on a cooling rack with sea salt on the side

Make these healthy oatmeal cookies your own

  • Don’t skip the coconut! The shredded coconut helps to bind these cookies together and give them extra flavor so I would not suggest leaving it out. If you want to leave it out though, simply add in 1/4 cup more oat flour instead.
  • Swap out the flax egg: if you want to use a regular egg, you can, you just may need to add in some extra oat flour. I would guess about 2-3 tablespoons of extra oat flour would do the trick.
  • Swap the coconut oil for butter: feel free to use regular melted butter instead of coconut oil if you are not vegan/dairy free.
  • If you want additional healthy fats: feel free to add in ¼ cup chopped walnuts or pecans.

Why these oatmeal cookies are great for nursing mamas + kids

These healthy oatmeal cookies are very similar to my lactation cookie recipe and are great for mamas who are nursing because they’re made with ingredients that have been known to increase milk supply like:

  • Oats
  • Healthy fats from coconut oil
  • And flaxseed meal

Not only are they great for moms, but these healthy cookies are also an awesome, more wholesome treat for kids, too! Throw them in a lunchbox, or bake them up for an after school treat. Keep these cookies on hand, or feel free to freeze them for later.

gluten free oatmeal chip cookies on a cooling rack with a bite taken out of a cookie

How to freeze oatmeal cookie dough for later

  1. Roll your cookie dough into balls and place them on a cookie sheet lined with parchment paper. Chill the dough in the freezer for 30 minutes. This is known as a flash freeze.
  2. Once the cookie dough balls firm up, you can transfer them to a reusable freezer-safe bag or container. Cookie dough will keep well for up to 3 months.
  3. When ready to bake, simply bake the healthy oatmeal cookies as directed in the recipe. You’ll likely just need to add a few extra minutes of baking time!

How to freeze baked healthy oatmeal cookies

If you want to freeze the already baked healthy oatmeal cookies for later, simply wait for them to cool completely, then transfer them to a reusable freezer-safe bag or container lined with wax or parchment paper. I like to place them in a single layer to avoid any cookies breaking. Cookies will keep well for up to 2 months. Once ready to eat, simply thaw out at room temperature and enjoy.

More healthy cookie recipes you might like

Gluten Free Chocolate Chip Cookies

The Best Lactation Cookies (for nursing mamas!)

Chickpea Flour Chocolate Chip Cookies

5-Ingredient Vegan Peanut Butter Cookies

V & GF Blueberry Breakfast Cookies

See how to make healthy oatmeal chocolate chip cookies

You’re going to love these healthy oatmeal chocolate chip cookies, please let me know if you make it by leaving a comment and rating the recipe below. I’d love to hear from you and it helps encourage others to make the recipe! Enjoy xo!

Healthy Oatmeal Chocolate Chip Cookies (vegan & gluten free!)

5 from 48 votes

Prep Time 10 minutes

Cook Time 10 minutes

Total Time 20 minutes

My very favorite healthy oatmeal chocolate chip cookies that just so happen to be vegan and gluten free. This easy, healthy oatmeal cookie recipe is perfect for lactating mamas or kids thanks to flax, oats and plenty of healthy fats. These chewy oatmeal chocolate chip cookies are outrageously delicious!

  • 1 tablespoon flaxseed meal
  • 3 tablespoons room temperature water
  • 1/4 cup melted and cooled coconut oil*
  • 1/2 cup coconut sugar
  • 1 teaspoon vanilla extract
  • 3/4 cup gluten free oat flour
  • 1/2 cup gluten free rolled oats
  • 1/2 cup unsweetened shredded coconut (do not use big coconut flakes)
  • ½ teaspoon baking soda
  • ¼ teaspoon salt
  • 1/2 cup chocolate chips, vegan/dairy free if desired
  • Fancy sea salt, for sprinkling on top
  1. Preheat oven to 350 degrees F. Line a baking sheet with parchment paper.

  2. In a medium bowl, mix together flaxseed meal and water, let it sit for 5 minutes while you get all your other ingredients ready. After 5 minutes the ‘flaxegg’ will be ready and you can add the melted and cooled coconut oil, coconut sugar and vanilla extract to the bowl; whisk together until smooth.

  3. Next add in the oat flour, rolled oats, shredded coconut, baking soda and salt. Mix until well combined. Fold in chocolate chips.

  4. Use a medium cookie scoop and place about 1 heaping tablespoon dough on prepared baking sheet, about 2 inches apart. You should get 10 cookies. If you want thicker cookies, leave as is. If you want slightly thinner cookies, very gently push ONLY the top of the cookie down just a very tiny bit. Don’t overdo it — these are vegan cookies and we want them to stick together!

  5. Bake cookies for 9-12 minutes until edges are just slightly golden brown. Once cookies come out of oven, sprinkle the tops with fancy sea salt. 

  6. Allow cookies to cool on baking sheet for 10-15 minutes before removing and transferring to a wire rack to finish cooling. Leaving them on the baking sheet will help them settle up and hold together. Makes 10 cookies.

If you want to use a regular egg, you can, you just may need to add in a tablespoon or two of extra oat flour. I haven’t tested these with a regular egg though so I can’t be certain.

The shredded coconut helps to bind these cookies together and give them extra flavor so I would not suggest leaving it out. If you want to leave it out, simply add in 1/4 cup more oat flour.

Feel free to use regular melted butter instead of coconut oil if you are not vegan/dairy free.

If you want additional healthy fats, feel free to add in ¼ cup chopped walnuts or pecans.

Nutrition

Servings: 10 cookies

Serving size: 1 cookie

Calories: 219kcal

Fat: 12.8g

Saturated fat: 9.6g

Carbohydrates: 27.1g

Fiber: 2.6g

Sugar: 15.6g

Protein: 1.9g

Recipe by: Monique Volz // Ambitious Kitchen | Photography by: Eat Love Eats

Sweet News! Mums LOVE the taste of the new Pineapple flavour Control X!

Weight Loss

The Healthy Mummy’s breakthrough product Control X continues to be soooooo popular with mums and the Healthy Mummy Community! In fact, it’s our number 1 best selling product! And now we can bring you a THIRD amazing flavour option – PINEAPPLE Control X is here!

Along with the original Zesty Orange and Berry flavour, you can now feel fuller for longer and control your appetite in a delicious Pineapple flavour! And Mums are LOVING the taste.

“Absolutely delicious!”

“My new favourite Flavour!”

“Perfect for Summer!”

WHAT IS CONTROL X?

Control X is a delicious drink designed to keep you fuller for longer! It has been so popular with mums, putting them back in control how much they eat by making them feel fuller for longer.

It reduces hunger pangs and bloating to get you in control of your portion control. It will change the way you reach your goals! All you do is mix the sachet with 200mls of water and enjoy 30 minutes before a meal. It’s as simple as that!

HOW DOES IT WORK

Each sachet contains an ingredient called glucomannan which is a form of soluble fibre found naturally in fruit, vegetables and oats. In the stomach, glucomannan turns into a gel and slows the stomach emptying which means your healthy meal remains in the stomach for longer which can help you feel fuller and reduce snacking between meals. Additionally, as glucomannan fibre passes through the gut, it clears the digestive tract along the way.

Hear what Mums are saying about the New Pineapple Flavour!

Mum of 2 Lauren thinks the new flavour is perfect for summer!

“The new Pineapple Control X is super yum, refreshing and perfect for summer! The mindless eating has crept in over the holidays, so I’m using my control X to break the habit and help me refocus on fuelling my body properly and not just reaching for the snacks.”

Mum Nikki has found her new favourite flavour!

“The new Pineapple flavour is absolutely delicious and my new favourite flavour! I’ll be stocking up on these. They are so quick and simple to use too. One sachet is 6 calories, simply add to water and consume straight away. You’ll be feeling fuller for longer so won’t overeat.

This product is a game changer, give it a go!”

Mum of three Julie says “I Love it!”

“Control X is my absolute go to product that I use everyday to keep me on track.

The NEW PINEAPPLE Control X is absolutely delicious and with only 6 calories and no added sugar it really gets me through the afternoon slump and keeps me fuller for longer.

I LOVE IT !!!”

Mum Chelsea loves that she’s got another flavour option for Control X.


“I absolutely love Control X during that time of the month or when I’m heading out for dinner as it helps control me from putting anything and everything in my mouth! It keeps me fuller for longer plus the great flavour of pineapple is amazing!”

Mum of 2 Samara loves how Pineapple Control X stops mindless snacking!

Samara says “I can’t get enough of this new Pineapple Control X! It is super refreshing and great for these hot days! Control X has helped so much with my portion control and mindless snacking. I now feel more full and satisfied and find I’m not overeating anymore!”

For more info check out our  FAQ’s here

What are you waiting for?!  GET YOUR PINEAPPLE CONTROL X HERE!

team_healthymummy

Apexnetwork Physical Therapy Ranked a Top Franchise in Entrepreneur’s…

APEXNETWORK PHYSICAL THERAPY recently ranked in Entrepreneur magazine’s Franchise 500®, the world’s first, best and most comprehensive franchise ranking. Placement in the Franchise 500® is a highly sought-after honor in the franchise industry making it one of the company’s most competitive rankings ever. Recognized as an invaluable resource for potential franchisees, the Franchise 500® ranks ApexNetwork Physical Therapy as for its outstanding performance in areas including unit growth, financial strength and stability, and brand power.

“Despite the current pandemic, personalized physical therapy services continue to rise,” says Jason Baxter, ApexNework Physical Therapy’s Director of Franchise Operations. “We thank each of our franchisees and their staff for their resiliency in the face of unprecedented challenges. Truly, they are the face of the ApexNetwork brand in your communities and play an integral part in the overall success of the ApexNetwork Physical Therapy.”

“2020 was a challenging year for everyone, but it was also a year of unusual opportunity,” says Jason Feifer, Entrepreneur editor-in-chief. “Franchises were able to be nimble and innovative, serving the needs of franchisees and customers in ways that will resonate for many years to come. We believe that, when we eventually look back on this time, we’ll see it as a moment when many brands defined themselves for the future.”

In Entrepreneur’s continuing effort to best understand and evaluate the ever-changing franchise marketplace, the company’s 42-year-old ranking formula continues to evolve as well. The key factors that go into the evaluation include costs and fees, size and growth, support, brand strength, and financial strength and stability. Each franchise is given a cumulative score based on an analysis of more than 150 data points, and the 500 franchises with the highest cumulative scores become the Franchise 500® in ranking order.

Over its 42 years in existence, the Franchise 500® has become both a dominant competitive measure for franchisors and a primary research tool for potential franchisees. ApexNetwork Physical Therapy’s ranking is a testament to its strength as a franchise opportunity.

ApexNetwork Physical Therapy is a leading franchisor of physical therapy and rehabilitation services. Partnership and acquisition opportunities are also available. Our philosophy is quite simple, to be the best in rehabilitation. Experience the difference!

To find the nearest ApexNetwork Physical Therapy locations, visit http://www.apexnetworkpt.com

For more information on owning a franchise, visit http://www.apexnetworkfranchise.com.

Share article on social media or email:

Ka’ak, and the Case for the Ancient Arabic Origins of the Bagel

Pile of ka'ak, otherwise known as

[Photograph: Dan Perez]

Get the Recipes

I ambled down the cobblestone steps to the Damascus Gate in the Old City of Jerusalem countless times as a child, offering the boy driving the ka’ak cart two shekels for a sesame ka’ak and some za’atar wrapped in newspaper scraps. If I wanted to treat myself, I bought the ka’ak from the oldest bakery in the city along with some falafel and hay-roasted eggs.

It never occurred to me as a child that the delicious, if commonplace, treat, sometimes called a “Jerusalem sesame bagel,” might have a rich history, nor did it occur to me later in life that the ring-shaped bread might have anything to do with other, similarly shaped breads. But an examination of ancient Arabic cookbooks suggests that ka’ak may in fact be the precursor of the bagel.

The possibility first presented itself when I came across a recipe for a kind of ka’ak in the 13th century Arabic cookbook Kitab al Wusla ila al Habib, one of the earliest cookbooks on record in the world, in which the dough is shaped, boiled, then baked. The chapter opens, “We begin with several kinds of simple bread, the accompaniment to every meal. First, ka’ak, which are of several varieties.” It ends by saying, “plain ka’ak are too well known to need describing,” implying not only that these were common breads, but also ones that had been made for so long and hence were so well known that they needn’t be explained. Indeed, ka’ak is referenced in the oldest Arabic cookbook on record, the 10th century Kitab al Tabikh, without much explanation, as a staple of the cuisine.

There were several unique iterations of ka’ak in Kitab al Wusla ila al Habib, and excited as I was for this glimpse into the past of my preferred childhood bread, I was startled to find the variation for the boiled then baked rings, since that process is identical to the one for making bagels.

It raised the question: Does the bagel really have Arab origins?

In her book The Bagel, Maria Balinska tracks the origin of the bagel to Bona Sforza, an Italian woman from Bari who arrived in the royal Polish city of Krakow in 1518 to become queen. It’s also in Krakow, according to Leo Rosten’s The Joys of Yiddish, that the first written mention of bagels was found in 1610 Jewish community ordinances. But bagel-like bread was not new to Poland. Food historian Maria Dembinska* traces the first written mention of a ring-shaped bread made of wheat flour that was boiled before baking—referred to as obwarzanek—to Polish royal family accounts from 1394.

*Dembińska Maria, and William Woys Weaver. Food and Drink in Medieval Poland: Rediscovering a Cuisine of the Past. University of Pennsylvania Press, 1999.

So where could Arab influence fit in? Well, for that, we’ll have to go back to the Middle Ages.

Between the sixth and ninth century, Arabs secured control of the entire southern Mediterranean coastline. In 652 AD, an Arab fleet defeated the Byzantine navy off the coast of Alexandria and established bases for their incursions into the Italian mainland and Sicily. In 841 AD, the Arabs conquered Bari on the Adriatic coast and, from there, took control of the Alpine passes connecting Italy with the rest of Western Europe, ultimately creating an empire in southern Italy that lasted about 200 years.

Bari became the Arabs’ principal stronghold, a base from which they not only influenced regional cuisine, but also the cuisine of the areas all along their expansive trade routes. Unsurprisingly, the Puglia region, of which Bari is the capital and from where Queen Bona Sforz of Poland hailed, happens to be the Italian home to tarallo, a boiled then baked ring-shaped bread.

In addition to this clue to where the ring-shaped bread might have entered the Polish kitchen, it’s relevant to note that rye was historically the dominant grain/flour in eastern Europe. And yet, the Polish obwarzanek was made from wheat flour, a grain native to the Eastern Mediterranean, which archeological evidence indicates was probably first cultivated in the southern Levant.** From other records, we know Arabs were responsible for spreading wheat to areas they traded with or conquered during the expansion of their empire.***

** Colledge, Sue, and James Conolly. The Origins and Spread of Domestic Plants in Southwest Asia and Europe. Left Coast Press, 2007.

*** Heine, Peter, and Peter Lewis. The Culinary Crescent: A History of Middle Eastern Cuisine. Gingko Library, 2018.

Overhead view of a bagel made from an adaptation of an ancient ka'ak recipe

A bagel made from an adapted ancient recipe for ka’ak.

There are other breads that are both similarly shaped and bear the trace of Arab influence. Girde naan, a bread which looks identical to the present-day bagel that’s still baked by the Muslim Uigurs of northwestern China, is another possible descendant of ka’ak, given that Islam flourished in China during the Middle Ages, when Arab maritime traders had a monopoly on the spice trade.

And simit, the Turkish “sesame bagel,” has a similar story. In the 15th century, the Ottoman Turks were the dominant power across Southeastern Europe, Western Asia, and North Africa. During that time, their court cuisine relied on Kitab al-Tabikh, which, after being translated by Muhammed bin Mahmud Şirvani, the court physician of Sultan Murad II, and embellished with a few recipes of his own, formed the core of the first Ottoman cookbook.****

The common thread between these similarly shaped breads, of course, is their proximity to spheres of Arab influence, whether they were trade routes or areas conquered by Islamic empires. In essence, obwarzanek, tarallo, girde naan, simit, and bagels are examples of culinary fusion, which is as old as cuisine itself. Centuries of conquest, migration, and trade have allowed culinary traditions to meld and evolve, both naturally and by force.

**** Albala, Ken, Freedman, Paul, Chaplin, Joyce E. Food in Time and Place.

You can even see this in ka’ak. While that ancient recipe calls for boiling then baking the dough, the most popular ka’ak across the Middle East today isn’t boiled before baking; ancient ka’ak recipes call for kneading seeds and flavorings into the dough itself, while present-day ka’ak al Quds uses a sugar water solution to attach the sesame seeds that are the most commonplace seasoning.

While I think it’s likely that the bagel is a descendant of ka’ak, the most relevant insight of the journey of this ring-shaped bread through history is that it isn’t uncommon for people to adopt the foods of those they interact with and to evolve those foods in unique ways. While ka’ak uses sugar water to ensure sesame seeds adhere to its exterior, bagels use the latent moisture and heat from boiling or an egg wash to add a wide variety of textures and flavors to their crusts, whereas simit opts for the grape syrup known as pekmez to ensure that sesame seeds (or poppy, or flax) stick. The processes are similar, yet different, used to the same ends but producing vastly different flavors and textures, and these few examples don’t even cover the many different ways in which each of these breads have been enjoyed for centuries. Innovation and tradition need not be mutually exclusive.

As we cook from other cultures, as we adapt dishes to suit different palates, and as we celebrate culinary diffusion, it is our responsibility to do the research and to highlight the origins of dishes in order to preserve their history with integrity. So before we rename ka’ak al Quds (literally, “ka’ak of Jerusalem”) “Jerusalem sesame bagels” in an effort to mainstream them, it might serve us better to learn of and honor the inspiration behind the bagel to begin with.

Does recognizing this origin detract from the bagel’s celebrated position in American Jewish cuisine or its own unique history? Not at all! The bagel may be steeped in Arab influences, and it may in fact have a richer history than is commonly known or understood, but the bagel and its ancient precursors share a history that simply confirms the importance of cross-cultural interaction, immigration, acceptance, and respect. So the next time you take a look at a bagel’s tight crumb and the scattering of whatever its seasoned with across its burnished surface, what you’ll see is the product of the intertwined histories of cultures and religions, one distinctive branch in the evolution of an ancient bread.

Get the Recipes

All products linked here have been independently selected by our editors. We may earn a commission on purchases, as described in our affiliate policy.

Truvy Sees Large Growth In 2020

With the launch of our new branding and the surge of people looking for opportunities to work from home we were able to exceed our initial growth projections in a year that was extra trying. We are thrilled with the growth we’ve experienced and expect to continue this growth in 2021 and the future.

In a year (2020) that brought so much uncertainty, Truvy gives hope with a 42% sales increase and providing weight-loss and financial support to thousands around the world. Truvy launched their new branding in May 2020, just a few months into a global pandemic. In the months to follow, the company experienced record setting sales as people turned to at-home business opportunities to provide for their families.

Last year was hard for many as the pandemic forced businesses to close and stay-at-home orders to be issued, leaving people to wonder how they would continue to make a living. Many turned to at-home business opportunities like Truvy. Truvy is a network marketing company who’s focus is weight-loss and healthy living. As gyms were closing, nutritional supplements were hard to find at the local grocery store and health became an instant priority, Truvy was the perfect fit.

Co-Owner, Derrick Raynes said “With the launch of our new branding and the surge of people looking for opportunities to work from home we were able to exceed our initial growth projections in a year that was extra trying. We are thrilled with the growth we’ve experienced and expect to continue this growth in 2021 and the future.”

As Truvy enters their seventh year of business the company continues to offer no enrollment fees, citing they want to provide people with less barriers to entry of owning their own business.

Share article on social media or email:

Dr. Alexandra Chaux Now Offers Zoom Classes in the Hypopressive System…

Dr Alexandra Chaux Physical Therapy, Zoom Hypopressive Class

Dr Alexandra Chaux Physical Therapy, Zoom Hypopressive Class

Most of the past 10 months have locked most of the country under quarantine at home with stay-in-place orders. A lot of women have missed their workout sessions. I decided to help and put a focus on Women’s Core Health by offering Zoom classes in Hypopressive System

Dr. Alexandra Chaux with Chaux Physical Therapy Zoom Classes on the Hypopressive System for Women’s Core] has announced the opportunity for women to work on their core health via Zoom.

“Most of the past 10 months have locked most of the country under quarantine at home with stay-in-place orders. A lot of women have missed their workout sessions. I decided to help and put a focus on Women’s Core Health by offering Zoom classes in Hypopressive System,” Dr. Alexandra Chaux said.

Hypopressive System is a system for toning the abdominal muscles, that can be combined with other traditional ab workouts. The pelvic floor and the spine stabilizers included in Dr. Chaux’s Hypopressive System is perfected to focus on the core health of women. With those weekly gym workouts put on hold, this release of Zoom classes with Dr. Alexandra Chaux are the perfect replacement to keep in shape, even after quarantines are lifted.

These Zoom classes are not a new product brought on by the COVID-19 pandemic. Dr. Chaux has offered videos on her website with several videos focused on Hypopressive exercises for beginners and Hypopressive yoga exercises for everyone. Staying physically fit is the first step in being mentally fit and happy and with Dr. Chaux’s Zoom classes in the Hypopressive System focused on women’s core health, there is no time like quarantine time to get started. Instead of sitting around watching old movies and eating junk food, joining a Zoom class led by Alexandra Chaux and getting their core health in shape is something that every woman should join.

Once the Hypopressive for beginners has been completed, there are several continuing videos on Hypopressive system to continue the road to a healthier core with step-by-step instructions featuring Dr. Alexandra Chaux. Her videos are offered in both English and Spanish, her native language, including a video with breathing exercises. For the person that prefers live training, the Zoom classes now offered by Dr. Chaux are ideal for women looking to improve and keep their core health in top condition.

Dr. Chaux has studied physical therapy for 20 years and has become an industry expert in the Hypopressive System. As a woman, she understands the importance of exercise being key to a healthy life and energizing the body from the core out. This is why she has chosen to focus on Women’s Core Health in her first Zoom class release.

For women, getting and keeping those abdominal muscles is challenging, and missing weekly gym workouts can almost be devastating. With Dr. Chaux’s Hypopressive System via Zoom, women can combine their other ab workout routines, and keep their abs conditioned along with the pelvic floor and the spine stabilizers Dr. Chaux has included in her Zoom classes.

About Dr. Alexandra Chaux of Chaux Physical Therapy

Doctor Alexandra Chaux received her Doctorate Degree in Physical in 2010 from University Mesa in Arizona after graduating with a bachelor’s degree in PT from Universidad Del Valle, in Cali, Colombia in 2001. Today, she offer a variety of modalities and techniques she learned in Colombia and techniques learned in Spain, and America the past 20 years.

Share article on social media or email:

Options Medical Weight Loss Park Ridge to Host Grand Opening in…

News Image

Options Medical Weight Loss is excited to announce the opening of their 6th location in Illinois located at 118 Euclid Ave, Park Ridge, IL 60068 on Friday, February 12, 2021 at 8:00am.

Options Medical Weight Loss offers 5 different options for customers to achieve their weight loss goals. The various suite of options includes prescription, non-prescription, fast option, diet system, and 6 week start-up. Customers of Options can take advantage of 5 potential outcomes – lose weight, improve body mass index (BMI), enhance vitality, gain more energy, and decrease body fat.

“At Options our philosophy is our medication therapies will make dieting easier, our Lipotropics can help burn fat faster, but the true key to losing weight is the proper diet. We partner with each patient to give them the guidance, coaching, motivation, and education to not only take the weight off but to keep it off. That is why we offer one on one weight loss counselors to be with you during your weight loss journey,” said Will Barton, President/Co-Founder of Options Medical Weight Loss. “Fundamentally we promote sustainable weight loss processes through our weight loss programs, but we know the journey is difficult. That’s why we include a number of support services in our programs that are designed to provide our patients with the tools they need to be successful. We have a motto here – ‘If our patients succeed, we succeed. If our patients fail, we fail.’ Our team takes this to heart and you will struggle to find a more caring and supportive team than what you will find at an Options Medical Weight Loss Clinic.”

For more information about Options Medical Weight Loss, please visit http://www.optionsmedicalweightloss.com.

About Options Medical Weight Loss

Options Medical Weight Loss™ Center is the premier medical weight loss facility offering services in Chicago, South Loop, Glenview, Naperville, Orland Park, Park Ridge, Gahanna, Dublin, the Valley, Chandler/Gilbert, and St. Petersburg. We believe that the true way to not only reach your weight loss goals, but to keep weight off, is by making the proper lifestyle changes with nutrition. We also understand that an individual’s weight loss journey is not always an easy process, which is why we offer FDA approved appetite suppressants including Phentermine as well as other prescriptions used for weight loss, weekly one-on-one weight loss counseling, Lipotropic fat burners, B12 injections, HCG injections, Options Diet System™, Options meals and snacks, Options supplements and more to help assist you during your customized weight loss program. We have over 19 different individually tailored weight loss programs to choose from, aiming to meet your specific lifestyle, habits, and goals. When you visit one of our clinics, you will find that we truly have “OPTIONS for every BODY™”.

Share article on social media or email:

Keto Granola | Low Carb Cereal

Keto Granola is just perfect with a little almond milk when you’re craving crunchy cereal. Keto Granola won’t taste exactly like granola from the store, but it will taste fabulous, and fill you up!

Keto Granola poured on a bowl of cereal

#feast-advanced-jump-to { z-index: 999; border: none; opacity: 0.97; background: #FCFCFC; border-left:4px solid #CCC; padding:5px 0 10px 20px; margin-bottom: 57px;} #feast-advanced-jump-to summary, #feast-advanced-jump-to ul{ margin-left:0;min-height:50px;} #feast-advanced-jump-to li { list-style-type:none; } #feast-advanced-jump-to li a { text-decoration: none; }@media only screen and (max-width: 800px) { .single h2 { display: block; position: relative; padding-top: 83px; margin-top: -83px; } }

Jump to:

Benefits of Keto Granola

  • Low Carb. Only 2 net carbs per serving.
  • Sugar-Free. Use Swerve for a delicious keto cereal.
  • Easy. Mix, cook, rest, eat.
  • Great for Snacking. Grab after a workout or as a breakfast on the go.
  • Fast. Done in less than 30 minutes.
  • Delicious. The perfect blend of sweet, salty, and crunchy.

If you are looking to add to your Keto Recipes, try this! Use unsalted nuts and seeds, or whatever you have at hand to make low-carb and sugar-free granola.

The main benefit of eating keto granola is that you eat a balanced healthy meal that doesn’t spike your blood glucose level which makes you hungry again sooner.

I look for lower carbs nuts such as Pecans, Macadamia, and Brazil nuts for a low carb snack. Hazelnuts, pine nuts, and peanuts are great options too.

Check out my list of low carb fruits, nuts, and vegetables for a keto diet here.

How Can You Eat Keto Granola?

I bet you can’t wait for the granola to cool off the baking sheet. You can eat it as is, or on top of your favorite Greek yogurt which is high in protein and usually low in sugar if you don’t buy a flavored one. My favorite way to eat granola is a bowl of cereal for breakfast.

How to Make Keto Granola

  1. Finely chop all your nuts. We’re looking for about 2 cups in total.
  2. Warm a 12-inch skillet over medium-high heat and melt your unsalted butter or coconut oil.
  3. Stir in Cinnamon and Swerve and let that melt. Take a deep breath and smell that cinnamon aroma. Mmm.
  4. Add the unsweetened coconut flakes, nuts and seeds into the Swerve mixture. Toast for 5 to 8 minutes, stirring constantly so nothing burns.
  5. Place your granola mixture onto a baking sheet to cool. Be patient! It will crisp as it cools.
  6. Enjoy it any way you like. Remember, 1/4 cup is one serving.

Is Keto Granola Sugar-Free?

Yes it is. I use Swerve as my sugar substitute and coconut oil for my binder. Swerve is perfect for my granola recipe because it has no aftertaste, which is a very important factor for me! Swerve has no calories, and has 4 to 5 carbs, but does not affect blood sugar or insulin. It is perfect if you are on a Keto diet, or simply looking to cut down on your sugar intake.

Does This Keto Granola Recipe Have Oats?

No, oats are very high in carbs and sugar which would spike your blood glucose level. Oats are not keto-friendly, and wouldn’t fit in a Keto Granola Recipe. I am using all of my protein and fiber sources from the nuts, and sweetness from the Swerve.

Oats are typically found in most granola recipes. If you do add the oats, really pay attention to the number of carbs in them, you will likely exceed your carb amount for the day. Oats simply are not keto or low carb friendly.

If you’re wondering what can you eat on a keto diet, check out my post on this topic.

Hemp Hearts Benefits

Hemp hearts is a hemp seed full of protein, fiber, and healthy fats. These three components alone work together to keep you full. More benefits of eating Hemp Hearts? They are rich in antioxidants, since they stabilize your blood sugar, they are used in aid for weight loss. Also, are rich in Omega 3, they are good for your heart. All wins in my book!

Can I Eat Granola On A Keto Diet?

Yes and no. Granola can be ok to eat on a low carb diet if you watch what the ingredients are. Many granola recipes contain oats, which are high in carbs. My recipe omits oats to help keep it keto-friendly.

Why Is Granola Good For You?

This keto granola recipe is good for you because of the amounts of healthy fats that it contains. With all of the nuts in it, it is guaranteed to keep you satisfied and full for a good period of time. Keep it on hand to combat your cravings for other less healthy foods when hunger strikes.

What are Other Healthy Breakfast Recipes?

Keto Granola on Ice Cream

Low Carb granola makes a delicious crunchy topper on ice cream. Keto Ice Cream? I have you covered!

Tips and Tricks for How to Make a Low Carb Keto Granola

  • Use whatever kinds of nuts and seeds you prefer. It can get expensive to get exactly these nuts. Me, I just used whatever I had in the house.
  • You could toast the nuts prior to add another depth of flavor. Note, that is not calculated into the cooking time on the recipe card.
  • Use whatever sugar substitute your family enjoys making this keto granola low sugar. I enjoy Swerve.
  • Use this granola recipe as a base recipe to play with. You could add pumpkin spice or make it savory granola with the addition of cayenne pepper. You could add some vanilla to the mixture to make it a little bit sweeter as well.
  • It’s pretty caloric and filling, so start with the recommended ¼ cup per serving and see how far that takes you.
Keto Granola

So the next time you’re craving some crunch in your breakfast, make yourself some deliciously Keto Granola. Make sure to share the recipe with your friends on Pinterest and Facebook so they can enjoy it too!

★ Did you make this recipe? Don’t forget to give it a star rating below! Just click on the stars in the recipe card to rate. Don’t forget to pin this recipe for later!

Keto Granola poured on cereal

Keto Granola

Keto Granola is just perfect with a little almond milk when you’re craving crunchy cereal. It’s caloric and filling, so start with the recommended ¼ cup per serving and see how far that takes you.

.wprm-recipe-rating .wprm-rating-star.wprm-rating-star-full svg * { fill: #ffffff; }

Prep Time: 10 minutes

Cook Time: 10 minutes

Total Time: 20 minutes

Course: Breakfast / Brunch, Desserts, Snacks

Cuisine: American

Keyword: Granola, Keto Granola, low carb granola

Servings: 20 people

Calories: 140kcal

Author: Urvashi Pitre

Click on highlighted ingredients or Equipment to see exactly what I use to make this recipe

Ingredients

Instructions

  • In a 12-inch skillet over medium high heat, melt butter or coconut oil. Stir in swerve and ground cinnamon and stir until the Swerve is melted.

  • Add coconut, nuts, and seeds and stir to coat them well with the coconut oil and sweetener mix. You want about 2 cups of nuts and seeds total.

  • Toast for medium low heat 5-8 minutes, until the nuts are toasty and coated with the oil and cinnamon mixture. Stir frequently and do not allow the mixture to burn. Undercook if in doubt, as the mixture will continue to cook with the residual heat even after you take it off the burner.

  • Tip the mixture onto a quarter inch sheet pan to cool and BE PATIENT. The mixture will crisp up as it cools.

  • Serve with unsweetened almond milk.

  • Use whatever kinds of nuts and seeds you prefer. It can get expensive to get exactly these nuts. Me, I just used whatever I had in the house 🙂
  • You could toast the nuts prior to add another depth of flavor. Note, that is not calculated into the cooking time on the recipe card.
  • Use whatever sugar substitute your family enjoys making this keto granola low sugar. I enjoy Swerve.
  • Use this granola recipe as a base recipe to play with. You could add pumpkin spice or make it savory granola with the addition of cayenne pepper. You could add some vanilla to the mixture to make it a little bit sweeter as well.
  • It’s pretty caloric and filling, so start with the recommended ¼ cup per serving and see how far that takes you.

Get support & connect with our community on Facebook!

Nutrition

Calories: 140kcal | Carbohydrates: 4g | Protein: 3g | Fat: 13g | Fiber: 2g | Sugar: 1g

Tried this recipe?Follow @twosleevers and Pin it!

Originally Published August 26, 2019

Don’t forget to check out my other Keto cookbooks.

Keto Instant Pot, Keto Fat Bombs, Sweets, & Treats, and Easy keto in 30 minutes.

Perfect Asparagus Every Time!

Below is a step-by-step guide on how to cook asparagus including steaming, roasting, grilling, or air frying.

A simple seasoning and a quick cook time brings this veggie to tender-crisp perfection for a quick and easy side dish!

Asparagus on a plate with a fork

How to Prep Asparagus

The bottoms of each spear can be a bit woody in texture so you’ll want to remove that part. Grab each stalk in the middle and at the woody bottom. Bend to snap off the bottom end of the stalk, it naturally breaks off where it becomes tender.

To Peel or Not To Peel?

There really is no need to peel asparagus most of the time, especially thinner asparagus (the exception is white asparagus). If the stem is really thick, feel free to use a vegetable peeler and trim the stalks slightly, making them easier to cook and eat. I very rarely peel them.

Asparagus in a jar

Asparagus in a jar

Storage

Once you have picked your asparagus, remove the rubber band that keeps the stalks together and give them a rinse.

Fill a glass jar with about 1″ of water and place the asparagus in the bottom (almost like you would keep fresh cut flowers). This is a great way to store fresh herbs for up to 2 weeks too! Store uncovered in the fridge.

The Best Ways to Cook Asparagus

This versatile veggie is a ‘snap’ to cook! Here are some favorite ways to prepare this springtime favorite!

Air Fryer Aspragus

Like most veggies, an air fryer is the PERFECT to cook asparagus.

  1. Toss with olive oil and seasonings.
  2. Preheat air fryer to 400°F.
  3. Cook 6 minutes for thinner spears and up to 10 minutes for thicker spears. Check them early so they don’t overcook!

Steamed Aspragus

One of the easiest ways to cook asparagus is on the stove!

  1. It can be steamed in hot water or the broth of your choice for a no-fat, low-fat side.
    1. Place in a steamer basket above water. Cover with a lid.
    2. Steam 4-7 minutes depending on thickness.
    3. Season to taste.

Sauteed Aspragus

Asparagus can be sautéed or fried on the stove.

  1. Heat olive oil or butter in a pan.
  2. Add asparagus and salt and pepper to taste.
  3. Cook over medium heat just until it starts to brown and become tender.

Asparagus in a pot with a steamer

Asparagus in a pot with a steamer

Roasted Asparagus

Roasting asparagus gives it a deep, dark, charred look and an intense flavor, like in this easy oven roasted asparagus recipe.

  1. Prepare stalks by breaking off the woody end and rinsing with cool water.
  2. Toss with olive oil and seasonings to taste.
  3. Heat the oven to 425°F and roast until tender, 8-12 minutes depending on thickness.

Grilled Aspragus

  1. Prepare stalks by breaking off the woody end and rinsing with cool water
  2. Toss with olive oil and season as desired.
  3. Preheat grill to medium-high and cook 5-8 minutes depending on thickness.

Asparagus cooks quickly, so take care not to overcook it! Cook just until softened and still a little bit crisp. This will give it the perfect crunch when you bite into it!

Amazing Asparagus

How to Cook Asparagus

Follow these handy tips for a fool proof asparagus side dish!

Follow Spend with Pennies on Pinterest

Follow Spend with Pennies on Pinterest

To Steam Asparagus
  • Place water in the bottom of a saucepan and line with a steamer basket ensuring the water doesn’t touch the basket. Bring to a boil.

  • Place asparagus in the basket, cover and allow to steam 5-10 minutes depending on thickness and desired doneness.

  • Place asparagus on a plate, toss with butter and season with salt & pepper. Serve warm.

To Roast Asparagus
To Grill Asparagus
  • Preheat grill to medium high heat.

  • Toss asparagus with 1 ½ tablespoons olive oil per pound and salt & pepper.

  • Grill asparagus spears directly on the grill 5-8 minutes turning occasionally. Cook just until tender crisp and lightly charred.

To Air Frye Asparagus
  • Preheat air fryer to 400°F.

  • Cook 6 minutes for thinner spears and up to 10 minutes for thicker spears. Check them early so they don’t overcook!  

Nutrition information is for asparagus only.

Calories: 23, Carbohydrates: 4g, Protein: 2g, Fat: 1g, Saturated Fat: 1g, Sodium: 2mg, Potassium: 229mg, Fiber: 2g, Sugar: 2g, Vitamin A: 855IU, Vitamin C: 6.4mg, Calcium: 27mg, Iron: 2.4mg

(Nutrition information provided is an estimate and will vary based on cooking methods and brands of ingredients used.)

Keyword Grilled Asparagus, How to Cook Asparagus, Roast Asparagus, Steamed Asparagus

asparagus in jars and plated with a title to show How to Cook Asparagus
cut up asparagus in jars with writing to show How to Cook Asparagus
asparagus in glass jar with a title to show How to Cook Asparagus
asparagus on a plate with a title to show How to Cook Asparagus

Bow Tie Pasta with Creamy Bacon Sauce (30 minute meal)

If you need a quick and easy weeknight meal, farfalle (bowtie pasta) with bacon is the perfect option!

This creamy butterfly pasta pleaser comes together in minutes, looks elegant, and everyone will want your recipe!

Farfalle with Bacon in a bowl with a glass of wine in the back

What is Farfalle?

Farfalle is a pasta shape that looks like bow ties, but the actual Italian definition is ‘butterflies’ and both terms apply.

It’s about 3/4” to 1” long, is pinched in the center and the ends flay out, like a bowtie or wings. The edges may or may not be crimped depending on the brand.

When cooked the center of this pasta keeps a bit of extra bite or chew adding great texture to dishes.

process of adding bacon to sauce to make Farfalle with Bacon

process of adding bacon to sauce to make Farfalle with Bacon

Ingredients

FARFALLE AKA bow tie pasta is the choice here, but it’s OK to switch it for something different. Choose a medium pasta that the sauce will cling to like penne, rotini, or cavatappi.

CHEESE Ricotta and cream cheese are the base for this dish and make for a delicious sauce. Neufchatel is a lower fat version of cream cheese found in the dairy aisle as well.

BACON adds a great smoky and salt flavor to this dish. Feel free to substitute any kind of chopped cured meat for a flavor variation.

VEGGIES Add in your favorites from thick slices of mushrooms and chopped spinach to leftover asparagus.

Ingredient Tip

Garlic paste can be purchased in the produce section of the supermarket, although, it’s easy (and cheaper) to make your own. Mince some garlic, add a pinch of salt, and crush with the back of a spoon until it becomes a paste.

process of adding mixture to noodles to make Farfalle with Bacon

process of adding mixture to noodles to make Farfalle with Bacon

How to Make Creamy Farfalle

  1. Cook farfalle pasta until al dente.
  2. Cook chopped bacon until crispy. Add garlic paste, cheeses, and seasonings.
  3. Combine the bacon cheese sauce with the pasta and serve.

Farfalle with Bacon mixed up in a bowl

Farfalle with Bacon mixed up in a bowl

Tips and Timesavers

  • Use room temperature cream cheese and ricotta, it will be easier to mix and cook with.
  • Prepare all ingredients ahead of time as this dish comes together FAST!
  • Keep the bacon fat in the pan, it adds great flavor.
  • To save time, use pre-cooked real bacon bits. Pan fry them with a bit of oil to crisp and add flavor and proceed with the recipe as direcred.
  • While the pasta cooks prepare the sauce and the whole dish should be ready to serve in about 20 minutes.

Delicious Pasta Dishes

Did you make this creamy Farfalle recipe? Let us know how you liked it by leaving a comment below! 

Farfalle with Creamy Bacon Sauce

Creamy, cheesy, and loaded with bacon, this pasta dish is sure to be loved by the whole crowd!

Follow Spend with Pennies on Pinterest

Follow Spend with Pennies on Pinterest

  • Cook the pasta according to package directions adding peas for the last 3 minutes of cooking time. Drain well.

  • Meanwhile, add the chopped bacon to a large skillet and cook over medium heat until almost completely cooked.

  • Add the garlic paste to the bacon and cook for 1 minute, stirring constantly.

  • Add the ricotta, cream cheese, and seasonings to the bacon and stir until smooth and thick.

  • Add the bacon cheese sauce to the pasta and stir to coat.

  • Serve with parmesan cheese and fresh parsley.

Any short pasta like rotini, penne, or cavatappi will work well.
Garlic paste is generally found in the produce section near the herbs. However, you can make your own at home or you can substitute 3 cloves of garlic (minced).
Cutting the cream cheese into cubes before adding to the pan allows it to melt quicker.
Use room temperature cream cheese and ricotta, it will be easier to mix and cook with.
Prepare all ingredients ahead of time as this dish comes together FAST! 
To save time, use pre-cooked real bacon bits. Pan fry them with a bit of oil to crisp and add flavor and proceed with the recipe as direcred.
While the pasta cooks prepare the sauce and the whole dish should be ready to serve in just over 20 minutes.

Calories: 686, Carbohydrates: 69g, Protein: 24g, Fat: 35g, Saturated Fat: 16g, Cholesterol: 87mg, Sodium: 803mg, Potassium: 477mg, Fiber: 5g, Sugar: 6g, Vitamin A: 1099IU, Vitamin C: 21mg, Calcium: 161mg, Iron: 2mg

(Nutrition information provided is an estimate and will vary based on cooking methods and brands of ingredients used.)

Keyword Bow Tie Pasta, Farfalle Pasta, Farfalle Pasta recipe, how to make Farfalle Pasta

Farfalle with Bacon in a white bowl with a title
top view of Farfalle with Bacon in a bowl with a title
Farfalle with Bacon in a white plate with a title
mixing Farfalle with Bacon in a bowl and plated dish with a title

Recipe adapted from LifeStyle.

Andrew is just a kilo away from reaching his goal weight using The Healthy Man Meal Replacement!

Weight Loss

More amazing results from blokes who are using The Healthy Man Meal Replacement!

Just two months ago, Andrew Doubleday from the Sunshine Coast made a commitment to lose 5 kilos. He started using The Healthy Man Meal Replacement every day for breakfast and is now well on his way to reach his target!

He’s already lost 4 kilos, and not only that, he’s lost 30 cm from his body.

“This is the same size shirt, but a different man underneath!”

Andrew’s Weight Loss Results

Andrew says, “I‘ve been using the Healthy Man Meal Replacement for 8 weeks now I’m on my 3rd tub in total I have lost around 4kgs and 30cm.”

I feel better than ever before, I’ve lost over 30cm and I’m loving life. I now have the energy to play with my kids and swim in the pool and live the lifestyle I’ve always dreamed of!”

“I’m really feeling happy with myself.”

Andrew’s Improved health

Along with losing the 4 kilos Andrews’s cholesterol is levels have also improved. And he is standing up tall and proud.

“Plus since losing weight even my posture is better!”

Andrew is enjoying the Healthy Man Meal Replacement every morning for breakfast and loves the taste.

“I love The Healthy Man Meal Replacement as it’s smooth and creamy plus it’s full of flavour.  It’s not grainy like other shakes and goes down a treat.”

“I like to use both Chocolate & Vanilla and love that the flavours are versatile.”

“It’s so filling I actually feel full, I prefer it plain without the added extras.”

“It’s just so convenient, helps me not skip meals, and keeps me fuller for longer which is keeping me on track…

I would recommend The Healthy Man to others – I give it a 10/10.”

Is it time for your bloke to try the Healthy Man Meal Replacement?

It’s the perfect low-calorie meal replacement for busy blokes wanting to boost weight loss and improve overall health. It’s full of whey and soy protein which means it’ll leave you feeling full and satisfied and keep you going till your next meal.

If your man wants to shift some kilo’s, look no further than The Healthy Man’s Meal Replacement!

The Healthy Man Meal Replacement is available in Chocolate and Vanilla and will:-

  • Enhance fat-burning ability
  • Improve gut health
  • Reduce beer belly
  • Increase stamina
  • Increase muscle strength
  • Increase energy, vitality and overall health

Get your bloke a tub of the Healthy Man Meal Replacement here

 

healthy-mummy
written by:

The Healthy Mummy

We have an amazing team of 10 writers at the Healthy Mummy that are all dedicated to getting you the best stories, information and content.

Healthy White Chicken Chili

We must have a bunch of chili lovers who read Ambitious Kitchen, because my turkey chili has officially become my most popular recipe EVER. If you haven’t tried it yet, ’tis the season to get your chili and pumpkin cornbread game on.

If you’ve already tried it, then I recommend cooking up this creamy, healthy white chicken chili recipe next because hot damn, it might just be my favorite!

healthy white chicken chili in a white bowl next to a dish of lime wedges and half of an avocado

What is white chicken chili?

Traditional chili recipes have a tomato base, beans like kidney beans and/or black beans, and usually have beef. White chili recipes are instead made with white beans (or in this case, chickpeas), typically chicken and mild green chiles. The base is usually from a broth instead of tomatoes, and sometimes even include a cream or sour cream.

The secret to creamy, dairy free white chicken chili

What’s unique about this white chicken chili recipe is that it’s made without any cream, milk or dairy, yet the broth is still so creamy!

The secret? Using delicious chickpeas, in both whole form and then blended to create a rich puree that’s stirred into the soup to replace the cream or milk that’s typically used in most white chicken chili recipes.

Typically, white chicken chili is made with white beans, however, I happen to love the flavor and texture of chickpeas more so I chose to use them in this version and dang, it turned out DELICIOUS.

healthy white chicken chili in a bowl topped with avocado slices

What’s in this white chicken chili?

This healthy white chicken chili is made with simple ingredients you likely already have in your cupboard and fridge, making it the perfect recipe to meal prep or serve during game day. Here’s what you need to make healthy white chicken chili:

  • Veggies: you’ll need a white onion, mild green chiles & corn.
  • Spices: we’re loading this chili up with cumin, chili powder, oregano, coriander and plenty of salt & pepper.
  • Proteins: this white chicken chili has both boneless skinless chicken thighs (or feel free to use chicken breasts) and chickpeas for a boost of protein.
  • Chicken broth: we’re using some low sodium chicken broth to simmer that chili all together.
  • Garnishes & toppings: I love topping my bowl with lime, fresh cilantro, jalapeño, and tortilla strips or chips!

How to make white chicken chili in the slow cooker

Making healthy white chicken chili in the slow cooker or crockpot is EASY!

  1. Blend your chickpeas. Start by blending one of the cans of chickpeas + water (or broth) as indicated in the original recipe instructions.
  2. Add your ingredients. Next, add all ingredients (including the whole chickpeas AND blended chickpeas) except the lime juice and cilantro to your slow cooker. In this version, I also recommend reducing the chicken broth in the recipe by 1 cup as your slow cooker will create condensation and additional liquid as the soup cooks.
  3. Slow cook it. Cook everything on high for 3-4 hours or low for 6-7 hours.
  4. Shred the chicken. Remove the chicken from your slow cooker, shred it, and then add back to the slow cooker, then stir in lime juice and cilantro.
  5. Season & enjoy! Feel free to adjust the salt & pepper or kick up the spice and serve it up!

easy white chicken chili in a bowl topped with tortilla strips and avocado slices

Storing & freezing tips

To store: this white chicken chili will stay good in your fridge for about 5 days. Once your chili is completely cooled, just place it in an airtight container (or multiple, if you’d like to meal prep it) without the additional toppings and place it in the fridge. To reheat it, simply do so in the microwave with a microwave safe bowl, or feel free to reheat it on the stovetop. Add your toppings once you’re ready to serve!

To freeze: yes, you can freeze this white chicken chili! Follow the instructions above, but instead of placing the chili in the refrigerator just put it in your freezer for up to 3 months. To reheat, simply thaw the chili overnight and reheat on the stovetop or in the microwave when you’re ready to eat.

More healthy chili recipes to try

Healthy Turkey Chili

Actually, the Best Vegetarian Chili Ever

Slow Cooker Black Bean Pumpkin Chicken Chili

Black Bean, Sweet Potato & Quinoa Chili

Slow Cooker Salsa Verde Chicken Chickpea Chili

See how to make healthy white chicken chili

I hope you love this easy, healthy white chicken chili recipe! If you make it be sure to leave a comment and a rating so I know how you liked it. Enjoy, xo!

Healthy White Chicken Chili

5 from 43 votes

Prep Time 10 minutes

Cook Time 30 minutes

Total Time 40 minutes

Healthy white chicken chili that’s nice and creamy, yet there’s no cream! Made with green chile, chicken, corn and blended chickpeas to make it thick and creamy. This easy white chicken chili recipe can even be made in the slow cooker and is bound to become a new family favorite. Serve with avocado, tortilla chips and cilantro.

  • ½ tablespoon olive oil
  • 1 medium white onion, chopped
  • 1 can mild green chiles (or sub 2 seeded and diced jalapenos)
  • 1 tablespoon ground cumin
  • 2 teaspoons chili powder
  • ¼ teaspoon coriander
  • 1/4 teaspoon dried oregano
  • 4 cups low sodium chicken broth
  • 2 (15 ounce) cans chickpeas, rinsed and drained
  • ¾ teaspoon salt, plus more to taste
  • Freshly ground black pepper
  • 1 1/2 pounds boneless skinless chicken thighs (or chicken breast)
  • ½ cup frozen corn
  • 1 medium lime, juiced
  • 1/3 cup fresh, chopped cilantro
  • For garnish:
  • Tortilla strips or chips
  • Extra cilantro
  • Avocado slices
  • Extra lime wedge
  1. Add olive oil to a large dutch oven or large pot and place over medium high heat. Add onion and green chiles and cook until softened, about 3-4 minutes.

  2. Next stir in cumin, chili powder, coriander and dried oregano; allow the spices to cook for 30 seconds, then add in chicken broth, 1 can of drained chickpeas (about 1 1/2 cups chickpeas), uncooked chicken breast and salt and pepper. Simmer on medium low heat for 20-30 minutes.

  3. After 20 minutes, remove the chicken with a slotted spoon and shred with two forks. Next add in fresh lime juice and cilantro.

  4. Finally, add the remaining can of rinsed and drained chickpeas (1 1/2 cups chickpeas) and ½ cup water (or broth) to a blender. Blend until somewhat smooth, adding a little more water if necessary.

  5. Pour blended chickpeas into soup pot and then stir in the corn, lime juice and cilantro. Allow soup to cook and simmer for 5-10 more minutes. Serve with tortilla chips, an extra lime wedge and avocado if you’d like. Serves 4. Enjoy!

Make this in your slow cooker: Making healthy white chicken chili in the slow cooker is EASY. Simply add all ingredients except the lime juice and cilantro to your slow cooker. I also recommend reducing the chicken broth in the recipe by 1 cup as your slow cooker will create condensation and additional liquid as the soup cooks. Cook on high for 3-4 hours or low for 6-7 hours. Remove chicken and shred, then add back to the slow cooker and stir in lime juice and cilantro. Season to taste. That’s it!

To store: this white chicken chili will stay good in your fridge for about 1 week. Once your chili is completely cooled, just place it in an airtight container (or multiple, if you’d like to meal prep it) without the additional toppings and place it in the fridge. To reheat it, simply do so in the microwave with a microwave safe bowl, or feel free to reheat it on the stovetop. Add your toppings once you’re ready to serve!

To freeze: follow the instructions above, but instead of placing the chili in the refrigerator just put it in your freezer for up to 3 months. To reheat, simply thaw the chili overnight and reheat on the stovetop or in the microwave when you’re ready to eat.

Nutrition

Servings: 4 servings

Serving size: 1 serving (based on 4)

Calories: 495kcal

Fat: 17.8g

Saturated fat: 3.3g

Carbohydrates: 42g

Fiber: 8.4g

Sugar: 8.8g

Protein: 45.7g

Recipe by: Monique Volz // Ambitious Kitchen | Photography by: Eat Love Eat

Podcast Episode 136: Tips, Strategies and Real Talk on Life, Health, Beauty and Business to Kickstart 2021

Where’s a good place to start to kick off the New Year? Set great intentions and connect to what moves the needle. Listen in as I share a few words on health, beauty, life, and business.

You can find all the info and links about this episode at https://holisticwellness.ca/episode136.

Click here to listen on iTunes, Stitcher, or Spotify:

iTunes – Click Here
Stitcher – Click Here
Spotify – Click Here

Be sure to subscribe to this podcast on iTunes and leave us a rating and a review!

Topics Discussed in this Episode:

  • Life
  • Health
  • Beauty
  • Business

Key Takeaways:

  • Hydration is key for beautiful skin.
  • Being in nature soothes the soul.
  • Healthy fat is your friend.
  • Movement helps to connect you with your body and intuition.
  • Growing and scaling a business takes risks and trusting the unknown.
  • Sleep is the cornerstone of health. If you’re not sleeping, you’re not healing.
  • Align with your human design for more ease and flow.
  • Nothing is an emergency. Slow the f*** down.
  • Sugar, gluten, and dairy — the three biggest inflammatory culprits.
  • Anxiety, overwhelm, fear — your breath can do wonders here.
  • Oil cleansing is the go-to for beautiful, bright skin.
  • Essential oils are plant magic and so healing.
  • Nutrition, sleep, stress, supplements, your relationships, sex life, your creative outlet — all of these play important roles in your health and your healing.
  • Sex is amazing for your sex hormones and for lowering cortisol.
  • Healthy boundaries are essential for your self-care.
  • Whatever it is you want to achieve with your health or business, you can’t do it alone.
  • Mistakes and failures are always lessons in learning.
  • Your gut and intuition know best.
  • We all play a role in the health of our planet and we all must do our part.
  • It’s actions over thinking. It’s your actions that are going to bring results.

Action Steps:

  • Focus on hydration when you want to optimize the health and beauty of your skin.
  • Go for walks and spend more time in nature.
  • Make sure to include healthy fat in your diet.
  • If you’re looking to connect more deeply with your body, bring in more movement to your day.
  • Learn to take risks and work your trust muscle in business.
  • Don’t neglect sleep and set healthy boundaries around it. Get into a healthy routine in terms of when you go to bed and when you wake up, and keep to that routine even on weekends.
  • Know your human design and learn more about it.
  • Stop rushing through things all the time.
  • Eliminate sugar, gluten, and dairy from your diet. Or at least minimize your intake.
  • Do breathwork.
  • Go for oil cleansing.
  • Use essential oils.
  • Recognize the importance of your relationships and having a creative outlet for your health and healing.
  • Make time for sex.
  • Eat more vegetables.
  • Build your team of people around your health and business. Hire experts and find your support network to help you grow.
  • Reframe how you see your failures and your mistakes, and never give up based on what has happened in the past.
  • Trust what your instincts are telling you.
  • Stop waiting. There’s no perfect time to launch your business or wear that bathing suit or whatever it is you tell yourself. Go and do it now.
  • Reduce. Re-use. Recycle.
  • Detox yourself from unhealthy relationships.
  • Lean into your fears. Your fears are lessons. Don’t avoid them.
  • Lead with love.

 

Samantha said:

“I don’t always know the answers. I don’t always know exactly how things are going to work out. I just know that I’m going to show up in full integrity and authenticity, and show up for my community and do my best work, and trust that it’s going to work out.”

“Nutrition, sleep, stress, supplements, your relationships, sex life, your creative output… No one magic bullet that is going to magically fix you. It is all of these things.”

Thanks for listening!

Important Announcements: 

Sign up for our newsletter at holisticwellness.ca/newsletter! And don’t forget to connect with me over on Instagram, @holisticwellnessfoodie. Let me know if there’s anything you’d love for me to expand on. It would also mean so much if you would leave us a rating or a review at any podcast platform that you’re listening to us on.

Links to things I talk about in the show:

  • myBodyGraphs’ free Human Design BodyGraph service
  • Save 20% off Energybits Spirulina and Chlorella at energybits.com. Use the code HEALTHYHORMONES.
  • Save 15% off ALL Organifi products at organifishop.com. Check out the NEW Organifi Harmony Women’s Hormone Balancing Blend. Use the code HEALTHYHORMONES.
  • Check out CANPREV products across Canadian Health Food Stores and online at Natures-Source.ca – I personally LOVE their MYCO10 and Collagen powder. They’re great to add to smoothies and elixirs. Also, check out their product ADRENAL CHILL for supporting the adrenal glands and helping your body better adapt to stress.
  • Head to your local health food store and check out some amazing products from Garden of Life. Two products mentioned on today’s episode – Garden of Life Plant Iron and Herbs and their vegan vitamin D3 spray.

Where you can find me:

Samantha’s Facebook

Samantha’s Instagram

Samantha’s Website

Samantha’s Twitter

Healthy Hormones for Women Podcast Private Community on Facebook

How you can work with me:

#wpdevar_comment_1 span,#wpdevar_comment_1 iframe{width:100% !important;}

SHARE THIS!

Share on Pinterest

High Protein Bread (Oat Sandwich Rolls)

High Protein Sandwich Bread (Oat Sandwich Rolls) made with oat flour and cottage cheese are high in fiber and easy to make with just five ingredients!

High Protein Oat RollsHigh Protein Oat Rolls
High Protein Bread (Oat Sandwich Rolls)

There’s nothing more convenient than making a sandwich when you need something portable to enjoy on the go. But to make a sandwich that will really fill you up, it should be high in protein, anywhere from 15 to 30 grams, because protein is one of the key nutrients that keeps you fuller for longer. Great for breakfast or lunch!

High Protein Oat Rolls with Everything Bagel SeasoningHigh Protein Oat Rolls with Everything Bagel Seasoning

This high protein bread recipe is a great place to start – the rolls contain 10.5 grams of protein before you even make a sandwich! Add eggs, turkey, tuna, lox, or whatever your go-to is, and you’ll quickly meet your protein quota. Your sandwich should contain a balance of protein, fiber, and healthy fats, which will keep you satiated for longer. This bread checks off all the boxes!

How to Make Oat Sandwich Rolls

I’ve been counting macros and looking for ways to get more protein in my diet, which is how these healthy oat rolls happened. I took my trusted bagel recipe and swapped the yogurt for higher-protein cottage cheese and used oat flour instead of all-purpose. The only other three ingredients are baking powder, salt, and egg white. I then rolled the dough into buns and baked them in the oven for 25 minutes. They turned out great!

Variations and Tips

  • Use fat free cottage cheese to make them 4 points each.
  • Refrigerate the leftovers for up to 4 days, then toast or air fry to heat up.

High Protein Sandwich Fillings:

You can stuff these oat rolls with just about anything – from peanut butter and jelly to turkey and cheese. Here are some of my favorite sandwich combos for inspiration, but feel free to get creative!

High Protein Lox SandwichHigh Protein Lox SandwichHigh Protein Oat Rolls Lox SandwichHigh Protein Oat Rolls Lox Sandwich

More Sandwich Recipes You’ll Love:

High Protein Bread (Oat Sandwich Rolls)

Prep Time: 5 mins

Cook Time: 25 mins

Total Time: 30 mins

High Protein Sandwich Bread (Oat Sandwich Rolls) made with oat flour and cottage cheese are high in fiber and easy to make with just five ingredients!

  • 1 cup 5 oz oat flour, plus more for dusting*
  • 2 teaspoons baking powder, make sure it’s not expired or it won’t rise
  • 3/4 teaspoon kosher salt, use less if using table salt
  • 1 cup low-fat classic cottage cheese, I like Good Culture drained of any whey at the top
  • 1 egg white, beaten (whole egg works fine too)
  • Everything bagel seasoning, sesame, etc for topping, optional
  • Preheat oven to 375F. Place parchment paper or a silicone mat on a baking sheet. If using parchment paper, spray with oil to avoid sticking.

  • In a medium bowl combine the flour, baking powder and salt and whisk well.

  • Add the cottage cheese, mix with a fork or spatula until well combined, it will look like small crumbles.

  • Knead in the bowl turning until completely smooth and has the texture of playdoh, about 20 turns.

  • Divide into 4 equal balls.

  • Flatten into rounds and transfer to the baking sheet.

  • Top with egg wash and seasoning. Bake on the top rack of the oven for 22 to 25 minutes.

  • Let cool at least 15 minutes before slicing open.

*Check labels for gluten-free, not all oat flours are GF. Use fat free cottage cheese for 4 point rolls.

Serving: 1roll, Calories: 135.5kcal, Carbohydrates: 18g, Protein: 10.5g, Fat: 3g, Saturated Fat: 1g, Cholesterol: 5mg, Sodium: 582.5mg, Fiber: 2.5g, Sugar: 1.5g

Blue Smart Points: 5

Green Smart Points: 5

Purple Smart Points: 5

Keywords: high protein bread, high protein recipes, high protein sandwich, oat flour, recipes with cottage cheese

SO I MADE A LIST & CHECKED IT TWICE, BUT…

gift list export-3

Dear reader, if it’s not too late, I wish you a superb new year. Xmas ’20 came and went and is but a speck in the rear view mirror of an annus horriblis, but Santa kinda didn’t show up. Yes, it was different partly due to the pandemic having robbed us of the warm fuzzy festive experience that anchors the end of each year… but personally speaking, I have now become a Mum, and everything has seismically changed overnight. To others, there’s likely nothing revolutionary in my experience, but it’s new to me, and I’m overwhelmed by the intensity of it. My priority is this little bundle of love, and external experiences / material items seem less important than they’ve ever been. Whilst my body is recovering, my fitness activities are limited, and mainly anchored around long walks with a pram, as anything more hardcore is off the cards for now. So this year’s list is a post-xmas, New-Year-sales kinda list (and there are some decent bargains to be had!) tilted mainly towards my new lifestyle; gentler, slower fitness and wellbeing, with the little one in mind! Here’s a ‘top 8’ of things that I’ve found essential during pregnancy for slow fitness during Covid, relevant for both now and beyond! (PRE WARNING: some things are basically new-parent oriented). Click MORE to read the full list…

During pregnancy, I’ve really taken ‘maternity leave’ from Social Media and dedicated my conscious energy more towards nourishing my baby and other aspects of work life. I’ve been engaged in this writing venture for over ten years and whilst I totally love it, it’s also been quite wonderful to switch off from it fully for the first time in years. Having said that, I’ve not been able to help myself and have found myself perusing Instagram and Stories here and there for a little hit and a fix! I do miss the creative process – writing about all things health-related, heading off on Active Escapes, sharing new recipes, exploring new restaurant masterpieces, and encountering fitness discoveries. Whilst I don’t intend to turn FOT into a full-blown preg-blog, I’ve been working with Personal Training clients for pre and post-natal purposes for years, and going through the journey myself it would seem a shame not to share some of the most useful exercises, thoughts, tips and bargains along with the way.

ITEM 1 – I’m going to start with something for him. Helly Hansen Outerwear. (Left = ‘Arctic Ocean Parka‘ in Ebony – £500, or Right = ‘HP Foil Light Jacket‘ in Navy – £190), though you can find these online at c. 20% discounted at present! GREAT FOR DAD & MUM PRAM WALKS (available for Women too).

Screenshot 2020-12-20 at 22.09.09

I’ve worked with Helly Hansen for years; I raced with them in Cowes Week and trained with world class teams of theirs. I grew up sailing in Sweden wearing Helly gear. In my mind, it remainis the most technical, sport-specific outerwear for the inclement weather associated with sailing. Now the UK gets wet and cold, especially during winter walks, which I’m taking plenty of right now with a pram! And given that national lockdowns continue to interrupt gym-going, husbands need protection from the elements, for when they’re out walking the baby, so mum can get her sleep in back home! Really, nothing protects better than the coat on the left; the Arctic Ocean Parka is as close to maximum protection without going for the full Aegir Offshore race suit (which given it’s bright red doesn’t exactly blend into the crowd). This is a heavy duty, warm, wind-proof, water-proof hyper-coat, which is breathable, and way lighter when on than you’d expect. Read more about it HERE, and prepare to be intrigued/impressed! I consider this the ultimate frigid-weather coat, but it’s not cheap at GBP500. The jacket on the right is still ultra technical and waterproof/windproof, but it’s more of a shell layer to wear over warmer under-layers, and it’s more affordable at GBP190.

ITEM 2:  Bump friendly clothes. LuluLemon Align Pants – on sale for 64 GBP vs 94 GBP RRP.

Screenshot 2021-01-01 at 22.41.26

These are an evergreen athleisure wardrobe piece, and they’re on decent sale right now. I’ve quite literally been living in the high waisted Align leggings. At first, I bought a couple of pregnancy-specific jeans and leggings but found none of them felt particularly flattering, and worse weren’t very comfy. During pregnancy, I found more than ever that I just wanted to wear materials which were super soft on my skin and not too tight. Whilst the Align pants are fitted and hugging, they don’t feel tight and the material is so soft that you forget you’re wearing them. I sized up twice during pregnancy, but I know they’re stretchy enough to wear in a postpartum world. That saves me having to buy clothes which I’ll never wear again. Did I mention how comfortable they are?!

ITEM 3: Feeling sickly during pregnancy? Sip away at a little refresher! Fever Tree ginger ale 8-pack, GBP 3.99 at Tesco – just 50p a serve.

FeverTree

The first 3 or 4 months of pregnancy left me perpetually on the brink of vomiting – a testing experience to say the least. Coping mechanisms were required; one exceptional discovery which has stayed with me now, and will remain with me well into the future, has been ginger ale. The 150ml Fever Tree cans, whilst hardly nourishing, are a fabulous and light-weight refresher, with a mere 17 calories of impact, and 4g of sugar, which is less than a teaspoon. They punch way higher in the satisfaction stakes than their nutritional stats would suggest; i.e. alchemy.
– Ginger ale, I found, was able to settle my stomach and neutralise the feeling of sickness. A can comes with me anywhere and everywhere. Note; even though it’s known as ale, it’s non-alcoholic.
– There are also plenty of interesting flavours which keep me interested; i’m a big fan of the Aromatic Tonic Water with a little Angostura Bark.
ITEM 4: Buggy. Buggaboo Fox 2. Now 20% off at Mamas & Papas. £903.20 (Was £1,129), sale saving of £225.80.

Screenshot 2020-12-20 at 22.39.53

The pinnacle of pushchair engineering, this is my daily prop. It guarantees a 2 hour sleep for the baby, and a 2 hour walk for me, whilst pushing a weighted resistance sled (a.k.a. buggy). It’s the perfect excuse to get my 20,000 steps in each day, with low-impact exercise, that’s perfect for burning off pregnancy fat stores. For more on the benefits of walking, see my previous article HERE. This item isn’t cheap, but it needn’t go on sale, as it’s something that’s permanently in demand. This is a new year’s sale bargain  to my mind! Well, it is if you’ve just had a new baby at least – it’s probably not that relevant otherwise!

ITEM 5: Back relief….

As someone who’s a trained sports masseuse, and who loves the feeling of a great sports massage herself, Covid, lockdown and pregnancy-related back pain has been a frustrating combo. I found a few things very helpful aside from specific exercises to combat the pain.

i) A bath:
This has seriously been heaven-sent. Getting into a hot (not too hot) bath has really helped south any tired aches and pains. It has become a bit of a daily routine.

ii) Vastgun – the handheld massage gun :

93876911_132616018397639_2296564685853425664_o

This was kindly gifted to me and has proven super useful over pregnancy. It’s an acquired taste – some people love a handheld massage device and some people quite dislike it. Whilst I personally prefer a good old fashioned sports massage with thumbs working out the knots in deep muscular tissue, the Vastgun has been awesome during the lockdown when it hasn’t been possible to visit a professional practitioner, and I really look forward to using it once I get back to my normal strength training as I know it’ll be perfect for to relieve muscle tension and knots post-workout.

iii) A helpful husband:
Get your husband to massage your back – I found Bio-Oil to be the best for me. It serves as an anti-stretch-mark oil, and really absorbed deep into the skin after a long hot shower or bath.

Bio-Oil-125ml-€18.95-available-from-Stockists-Nationwide-8-resize-2

ITEM 6: Pull Up Mate, GBP 99.95, down from GBP 120.

pull-up-mate-exercises-4

Gymgoing is off the cards given Covid lockdown, and my conditioning isn’t what it once was, so I’m working my body back up to strength with this home gym equivalent from the good folks at Pull Up Mate. With this simple structure which is permanently assembled in my back garden, I can do Leg raises, Knee raises, Modified push ups, Dips, Chin ups and Pull-ups to name but a few.

ITEM 7: Alllll of the literature.

Someone said to me that ‘the best approach/method to parenting can sometimes be the instinctual maternal one’. It stuck with me, it’s comforting because mothers have been successfully guessing their way through parenthood for millions of years, guided only by the oral tradition. Still, babies aren’t little machines that take instruction, regardless of how prepared you are. As such, I personally like to arm myself with as much knowledge as possible, so that WHEN a panic unfolds, I don’t just throw my hands up in the air and manically search the answer online. I like to have a few tools at my disposal or have an idea of what to expect/what’s going on.

The other piece of advice that stuck with me was ‘if you decide to read parenting book methods, read as many as possible. Avoid sticking to only one as it’s one person’s idea’. So instead I read many… about 20, then formed my own aggregated conclusions. Some were utterly fascinating, whether you’re a baby kind of person or not. These fascinating books have totally impacted the way I chose to approach parenting, and I would be happy to recommend this reading for consideration, so here’s a brief TOP 3;

i) What Every Parent Needs to Know, Dr Margot Sunderland

book-what-every-parent-needs-to-know-by-margot-sunderland

This has by far been my favourite book. Dr Sunderland’s approach reveals what neuroscience and neurochemistry can teach us about parenting that’s consistent with good social outcomes, and therefore how to make informed evidence-based decisions about how to optimise the way you care for your child. Reading this has been a real eye-opener for me, as it turns out babies are remarkably sophisticated and a baby’s brain development in the first year alone is astonishing. Dr Sunderland explains how screen time affects the child’s brain, and lends a particular focus on how love, nurture and play can contribute to your child’s social development, and disarm the stress and alarm systems that can seriously undermine their neural development as they age. My top book.

ii) What to Expect – The First Year, Heidi Murkoff

1200x630wz

This is perceived to be the holy scripture when it comes to babies, and is probably the book that most first-time parents turn to. It covers pretty much every practical thing you need to know month-by-month explaining everything you need to know for the first year with a new baby for example – shopping list for baby, feeding (breastfeeding/formula/preparing homemade baby food), charts for key development stages and sleeping habits and so much more. I read it before birth and I have been dipping back into it daily after birth; it just nails it for me.  

iii) Contented Little Baby Book – Gina Ford

416WK9BH27L

Possibly the most divisive book out there, the author is the Routine Queen, known to be one of the strictest and most decorated midwives. Dislike or love her methods, as a midwife she’s worked in the industry for a long time and countless parents have experienced material success using her methods. Personally, I like the idea of having a schedule around feeding, sleeping and playtime. I like to know what I’m doing and when so I can plan my day accordingly – I turned her book into an daily excel schedule for my kitchen board. There are a few things in the book which instinctively I don’t feel comfortable with, certainly not for the first year, but recognise that other parents will be comfortable with. For instance, Ford suggests if the baby isn’t settling, to avoid soothing the baby, refrain from making eye contact, or from speaking to him/her. Some components of her framework structure appeal to me a lot though, and therefore my approach is a Frankenstein’s monster of all the 20 books I’ve read!

ITEM 8: Hands-free pumping. The Elvie – revolutionising expressing.

elvie-arms

I don’t want to dwell on this too much, but this device has essentially unchained lactating women from the power socket, and rendered the process of expressing breast milk into something you can do *whilst you’re doing anything else*. Liberating times. Purchasing this was a high quality decision, and I’m glad I listened to the random customer in John Lewis who implored me to spend the extra money on it. You’ll need something to contain it… Nursing Bras! I tried around a dozen different nursing bras but found the Bravado Body Silk Seamless Maternity & Nursing Bra ( https://www.jojomamanbebe.co.uk/bravado-body-silk-seamless-nursing-bra-dusted-peony-e3722.html) to be the softest, offer the most support and the most comfortable.

Well at risk of maternitying you out, that’s the top 8 list. More to follow as I navigate this journey!

Faya x

Homemade Pollo Campero (Central American–Style Fried Chicken)

[Photograph above: Karla Vasquez; Process photographs: Tim Chin]

The last time that my mom flew back from El Savador, I greeted her at LAX with an excited “Hi, Ma!” She responded with an urgent, “El Pollo Campero is in that maleta (suitcase).”

Pollo Campero is a food chain that originated in Guatemala, but has since become a cultural icon throughout Central America, including my family’s native El Salvador. Their signature dish is delicious and succulent fried chicken that’s layered with spices, perfect when paired with tortillas, french fries, a dinner roll, or—a more appropriate Central American side dish—yuca fries.

Our airport scene is more or less how it goes every time, my mother arriving with an entire piece of carry-on luggage meticulously packed with boxes of Pollo Campero fried chicken. So what if it isn’t crispy? It’s a taste of home that she’s tenderly transported back to us in the States. Even after the long journey, the flavor is still mouthwateringly savory, with a pronounced pepperiness that tickles the nose.

These days, you’ll find Pollo Campero in a number of cities in the US, but with travel limited—both domestically and internationally—it seemed high time to recreate this dish in the comfort and safety of my own kitchen. It took me a while to recreate the dredging’s specific spice profile, but this version, which includes both white and black pepper, cumin, curry powder, chile pepper, and more, hits closest to my sense memories. Just as important: a small dose of MSG, required for its savory, umami kick. Of course you can leave it out, if desired, but the chicken won’t quite taste like home without it.

Eggplant Pizza Recipe with Spinach and Mushrooms

pin image 1 eggplant pizza bites
pin image 2 eggplant pizza
eggplant pizza bites topped with mushrooms and spinach

Roasted eggplant rounds act as pizza crust, topped with fresh mozzarella, mushrooms, and spinach. An easy, lower carb, and gluten-free option, these eggplant pizza bites are ideal as a vegetarian side, for lunch, or as a snack!

eggplant pizza bites topped with mushrooms and spinach

I like classic pizza–crust and all–as much as the next person, and I don’t see that changing anytime soon. But these easy eggplant pizza bites are a fun idea to try when you’re craving pizza but need something on the lighter side that doesn’t take too much effort to prepare. 

Here, tender roasted eggplant rounds act as pizza crust.  And when it comes to choosing eggplant pizza toppings, the possibilities are endless! I kept mine vegetarian this time…

Eggplant Pizza Toppings

It’s never a bad idea to raid your fridge for things to use as toppings for your eggplant pizza. Here is what I ended up using:

  • Marinara sauce. Store-bought sauce is great here, unless you have a cup of homemade pasta sauce to use up. I prefer a smooth marinara to a chunky one for this particular recipe because I want the cheese and chunky toppings to mound on a smooth surface. I don’t want each layer vying for attention! The end result should appear vibrant, juicy, savory, and contained. 
  • Cheese. I prefer  Fresh mozzarella which has a delicate, clean flavor with a soft, milky texture and melts perfectly on these small bites! The two most common types of mozzarella fresco are the traditional fior di latte (made with cow’s milk) and mozzarella di bufala, which is made with the milk of water buffalo. The latter is a bit tangier and sweeter than the fior di latte, and both work well for this recipe!
  • Mushrooms and Spinach. A handful of baby spinach and any small mushrooms you have on hand (white mushrooms or baby bella mushrooms) will work well here. I cook the mushrooms until they reach a golden brown hue and then toss in the spinach just long enough to wilt. Next, a dash of kosher salt. Each vegetable provides a tender bite that doesn’t compete with one another. The same goes with the slightly sweet and earthy aroma you get while cooking.

Other topping options: You can totally make this eggplant pizza recipe your own by changing up the toppings. Add a handful of cherry tomatoes or olives. Try a different combination of veggies like bell peppers, zucchini and onions. Or go for a margarita pizza with mozzarella cheese, sliced tomatoes, and basil. So many options!

Now let’s move onto the meat of this recipe, which, in this case, is a fruit: the eggplant.

Roasted eggplant pizza with mozzarella, mushrooms and spinach

How to select a good eggplant?

First, let’s talk about the type of eggplant you need for this recipe.  The obvious and most convenient choice is  globe eggplant, which is readily available in most supermarkets all year round. It is also larger and will give you nice-sized rounds to work with.   The next step in selecting a good eggplant is to give it a good onceover. It should be heavy for its size (smaller globe eggplants are known to have less seeds and taste less bitter than larger ones) Examine skin, it should be shiny, tight, and unblemished. I like to give the eggplant a gentle squeeze to feel for any dents or soft spots. The stem should be green; if it’s browning or developing mold, it’s time to be discarded.

When you cut into the eggplant, the flesh should be white with tan to brown colored spots around the seeds. If there is more brown than white flesh, it is spoiling and needs to be thrown out. 

And remember, if you don’t plan to use the eggplant within 2 days of purchasing, put it whole in the refrigerator, and use it within 7 days.

Should you peel eggplant before roasting?

Eggplant skin is incredibly nutritious, loaded with antioxidants, vitamins, and minerals. I prefer to keep the skin on when I roast eggplant for this reason — not to mention it’s a gorgeous color to boot! But in the end, it’s really a matter of preference. Sometimes the skin can be a little tough, especially in larger eggplant. If you buy one on the smaller side, you’ll find the young, nutrient-rich skin will more likely be tender. 

Should you salt eggplant before roasting?

This is a hotly debated topic, and it is really an optional step. But, whether I’m making eggplant caponata, eggplant lasagna casserole, or something as simple as today’s roasted eggplant pizza recipe, I do try to salt my eggplant first and allow it some time to “sweat.” 

I recommend salting the eggplant slices  as the result is a more flavorful dish. The salt also helps break down eggplant’s spongy texture a bit, giving the eggplant pizza a tender, meatier bite.

Here’s how to salt eggplant: Slice the eggplant into rounds. Sprinkle with kosher salt and arrange on paper towels. This allows the eggplant to sweat out its moisture for a few minutes. Make sure to dab the slices dry before roasting. 

How to make Eggplant Pizza Bites with Spinach and Mushroom

(You can scroll down to the print-friendly version with the complete ingredient list).

  • Slice and salt the eggplant
    Make sure you cut the eggplant rounds thick ( ½-inch) so you get a creamy interior with a charred exterior. If they’re too thin, they’ll just burn. As I mentioned, salting is an optional step, but if you have the time, sprinkle the eggplant with a good pinch of kosher salt (about 1 to 1 ½ teaspoons or so) and allow it time to set for about 20 minutes while you work on the rest of the ingredients. Beads of water will appear on the surface. When ready, wipe the eggplant dry and make sure to wipe any excess salt off. 
  • Bake the Eggplant 
    Grab a large, sturdy sheet pan or two (you want to have enough room to spread the eggplant rounds in one single layer). Brush the sheet pan/s with olive oil and arrange the eggplant slices on top. Brush the top of the eggplant with a generous amount of olive oil. Bake in a 425 degrees F heated-oven for about 20 minutes, turning the eggplant slices over once midway through. (The eggplant should soften and turn a beautiful golden brown)

    roasted eggplant slices on a baking sheet

    roasted eggplant slices on a baking sheet

  • Prepare the Mushroom and Spinach Topping
    While the eggplant is roasting, sauté the mushrooms in a little bit of extra virgin olive oil of a good 5 minutes, tossing regularly (the mushrooms should release excess water and gain some color). Stir in the baby spinach and toss until it wilts. Season with a pinch of kosher salt. 

    mushrooms and spinach in a nonstick pan

    mushrooms and spinach in a nonstick pan

  • Add sauce and cheese and broil 
    Remove the eggplant from the oven when it’s ready, keeping it on the sheet pan still, top each eggplant slice with a tablespoon of marinara sauce (spread the sauce well), add a slice of fresh mozzarella on top. Turn the broiler on and return the pan to top rack of the oven (about 6-inches or so away from the broiler). Cook for about 1 to 2 minutes, watching carefully (you’re just looking for the cheese to melt) 
    eggplant slices topped with marinara sauce and mozzarella cheese
  • Assemble the eggplant pizza bites
    Remove the eggplant from the oven (you won’t need the oven anymore at this point). Divide the mushroom and spinach mixture over the eggplant slices. Voilà!

    eggplant pizza bites with mushrooms and spinach added on top

    eggplant pizza bites with mushrooms and spinach added on top

You may also like

Pasta alla Norma (with roasted eggplant)

Roasted Broccoli (Crispy with lemon)

Vegetarian Harira (Moroccan Lentil and Chickpea Soup)

Craving more? Check out my selection of eggplant recipes, Top Mediterranean diet recipes, or all Mediterranean Recipes

Visit Our Shop to browse quality Mediterranean ingredients including olive oils and spices!

eggplant pizza bites topped with mushrooms and spinach

Eggplant Pizza Bites Recipe with Spinach and Mushrooms

Suzy Karadsheh

Roasted eggplant rounds act as pizza crust, topped with fresh mozzarella, mushrooms, and spinach. An easy, lower carb, and gluten-free option, these eggplant pizza bites are ideal as a vegetarian side, for lunch, or as a snack!

.wprm-recipe-rating .wprm-rating-star.wprm-rating-star-full svg * { fill: #00736b; }

5 from 2 votes

Prep Time 15 mins

Cook Time 20 mins

Inactive Time (Optional Eggplant Salting Step) 20 mins

Course Appetizer, Dinner

Cuisine Italian

Servings 6

Calories 179.2 kcal

Ingredients  

  • 1 eggplant sliced into ½-inch
  • Kosher salt
  • Extra virgin olive oil
  • 6 ounces sliced white mushrooms
  • 2 cups fresh baby spinach
  • 1 cup marinara sauce homemade or store-bought
  • 10 oz fresh mozzarella

Instructions

  • Heat the oven to 425 degrees F.

  • Season the eggplant with kosher salt on both sides (I used about 1 teaspoon). If you have the time, set the eggplant aside and let it “sweat” for about 20 to 30 minutes then wipe off the beads of water and any excess salt. If you don’t have the time, you can season the eggplant lightly with kosher salt and move on to the next step.

  • Prepare a large sheet pan and brush it with extra virgin olive oil. Arrange the eggplant slices in one single layer. Brush the top of each eggplant slice generously with extra virgin olive oil.

  • Bake on the middle rack of your heated oven for about 15 to 20 minutes or until the eggplant has softened, turning over halfway through.

  • Meanwhile, in a skillet, heat about 1 tbsp extra virgin olive oil. Cook the mushrooms over medium-high heat for about 5 minutes, tossing regularly until they gain some color. Stir in the spinach briefly until it wilts. Season with a little bit of kosher salt.

  • When the eggplant is ready, take it out of the oven and top each eggplant slice with 1 tablespoon of marinara sauce and 1 slice of fresh mozzarella.

  • Turn the oven to broil and return the sheet pan to the oven. Broil very briefly watching for the cheese to melt (about 1 to 2 minutes).

  • Remove the eggplant from the oven. Arrange the mushroom and spinach mixture over the eggplant slices. Enjoy!

Notes

  • It’s important to slice the eggplant into thicker rounds (about ½-inch slices) so that they do not burn in the oven and also so that they provide a sturdy base for your toppings. 
  • Change up the toppings! Add a handful of cherry tomatoes or olives. Or go for a margarita pizza with mozzarella cheese, sliced tomatoes, and basil. Try a different combination of veggies like bell peppers, zucchini and onions. 
  • Visit our Shop to browse quality Mediterranean ingredients including extra virgin olive oils, spices and more. 

Nutrition

Calories: 179.2kcalCarbohydrates: 9gProtein: 12.9gFat: 10.9gSaturated Fat: 6.3gCholesterol: 37.3mgSodium: 521.1mgPotassium: 491.8mgFiber: 3.4gSugar: 5.5gVitamin A: 1451.5IUVitamin C: 7.9mgCalcium: 260.7mgIron: 1.2mg

Keyword Eggplant Pizza, Eggplant Pizza Bites

Paleo Diet

Get more stuff like this
in your inbox

Subscribe to our mailing list and get interesting stuff and updates to your email inbox.