Want to spice up a holiday feast this year? These tasty curry roasted carrots will make an exotic side dish to any main entrée thanks to its addition of creamy yogurt dressing and pomegranate seeds! Don’t Forget the Sides! When it comes to […]
Tag: gluten free
Almost time for the holidays? Try a meatless main dish! Bursting with seasonal cranberries and rosemary flavors, try this Quinoa Mushroom Stuffed Acorn Squash at your next holiday meal! Feed that Healthy Gut! This stuffed acorn squash may be the main star […]
The fall season is finally here! Why not cozy up with a warm
cup of this naturally gluten-free and vegetarian Creamy
Roasted Broccoli Soup?
With hints of lemon and topped with parmesan cheese, this healthy version of a broccoli soup classic is sure to please!
Simple and Easy Roasted Broccoli Soup
Cream of Broccoli soup is not just for Campbell’s soup fans! Make your own version at home with your favorite broth and milk source. Personally, I tried it with homemade almond milk, but this soup can be creamy with regular milk, dairy-free milk, such as coconut, or even without milk altogether! If you prefer no dairy, use a total of four cups of broth instead for this recipe.
To give this roasted broccoli soup that creamy texture, make sure you have an immersion blender or high-powered blender. If using a traditional blender, transfer the soup (with the heat turned off) in small batches and pulse until a smoother consistency is achieved. To be honest, I am completely obsessed with my immersion blender. I use it often for soups, sauces, and dips. For a version similar to the one I own check out this Cuisinart one from Amazon here.
Nothing better than homemade!
Besides a homemade broccoli soup, I finally made homemade almond milk (used in this recipe). After reading about how easy and simple it is to make this tasty dairy alternative, in addition to viewing how-to videos by other dietitians, I knew I had to try it. Not only is homemade almond milk tastier than the boxed version, it also doesn’t include any fillers.
When I say simple, I mean simple when making this delicious beverage. Almond milk at home involves three basic steps. Soaking the almonds (or other type of nuts) overnight in water is the first and easiest. Second, transferring the almonds after draining the soaking water into a blender and pulsing them with clean water until a blended, thick consistency is achieved. Make sure you are using a 1:2 ratio of almonds to water. Lastly, drain the almonds in a mesh nut bag and squeeze out the liquid into a bowl or container. Voila, this drained liquid is now tasty and creamy homemade nut milk. If you want to try this fun method in the kitchen, try these amazing hemp nut milk bags from Gaia Guy . For more on making almond milk, read this helpful article here from The Kitchn.
I hope you find this soup recipe delicious and comforting as the colder weather approaches. Wishing you a beautiful and healthy fall season!
This soup is so quick and easy! If you prefer a vegan soup, use almond or coconut milk for a unique flavor. For those that prefer chicken broth, try it with low sodium chicken broth for less sodium content. This recipe has a strong lemon flavor, I recommend reducing the lemon zest to one teaspoon if you would rather have a subtle flavor.
- 2 medium heads of broccoli, chopped into medium florets
- 1 tablespoon extra virgin olive oil
- 1 medium onion, largely chopped
- 4-5 whole cloves garlic, peeled
- 3 cups low sodium broth (I used vegetable)
- 1 cup milk ( I used homemade almond milk)
- Juice and zest of one lemon
- Optional topping: Grated parmesan cheese
- Preheat oven to 400 degrees Farenheit.
- Place broccoli florets on a lightly oiled sheet pan. Roast for 20-25 minutes or until lightly browned.
- While the broccoli roasts, in a medium pot, heat olive oil on medium high heat. Sautee the onions until translucent, about 5 minutes. Add the garlic and sautee for 30 seconds to one minute until garlic is slightly browned. Add the lemon zest, broth, and milk. Bring to a simmer and continue for 10 minutes.
- Transfer the roasted broccoli to the soup pot. Turn off the heat.
- Using an immersion blender (or transferring soup in small batches to a blender), blend the soup until the ingredients are a pureed consistency.
- Salt and pepper to taste. Top with optional parmesan cheese.
- Enjoy it with whole grain bread or a side salad for a complete meal.
Tired of oatmeal every morning? Try breakfast polenta as your next sweet or savory brunch alternative! A-maize-ing Polenta Are you more of a sweet or savory breakfast eater? Most days I crave eggs during the week, but on weekends I am ready for a […]
A new summer treat filled with healthy fats and protein! Try my new Strawberry Chia Pudding with a chocolate peanut butter topping! I received free samples of the NuGo nutrition bars mentioned in this post. I was compensated for this blog post. You could say […]
The warmer weather is here, and so is guacamole season! For a fresher taste this spring try this Creamy Spring Pea Guacamole!
I think we can all agree that guacamole is absolutely delicious! Is it the rich taste of avocado or creamy texture that makes it so tempting? And I am not sure about you, but it is quite difficult to stop eating it after just a few bites! To give this popular snack favorite a fresh update for spring, I added in green peas!
Give peas a chance
I could write a whole post about the nutritious benefits of avocados. But, the bad can outweigh the good if you eat too much of a nutritious food. The same goes for nuts, another heart-healthy fat. In a recommended serving size, these healthy fats provide benefits, but too much leads to excessive fat and calories. Just this past summer, the newest guidelines released by the FDA states that 1/3 of a medium avocado is a serving size. This one serving provides 11% of the Daily Value for fiber! Previously, 1/4 of an avocado was the recommended serving. Seeing how beneficial these unsaturated fats were making an impact on our health, the guidelines were changed. This made Registered Dietitians (including myself) very happy!
Keeping in mind that 1/3 of an avocado is a serving, it is easy to exceed these portions in guacamole. This peas in this guacamole blend add in protein and fiber (just like avocados), and cuts down the calorie content. One cup of green peas provides 7 g fiber, 8 grams of protein (almost twice the protein in an avocado serving), and 1/3 the calories compared to avocados.
In this pea guacamole recipe…
This dish works great as a dip with the suggested pita chips or even your favorite vegetables! With leftovers that were not out for more than two hours at room temperature, store in the refrigerator for up to three days or in the freezer for three months. This dip also works as an excellent sandwich spread or even as a pizza topping. If you prefer an alternative to the avocado, feel free to use an extra 1/2 cup of green peas and one or two tablespoons of olive oil to add a source of healthy fats.
- Green Pea Dip:
- 1 medium ripe avocado, peeled and pit removed
- 2 cups green peas (thawed if frozen)
- Juice and zest of 1 lime
- 1-2 scallions, chopped, stems removed
- 3-4 cloves garlic, peeled
- 1 teaspoon cumin
- 1/2 teaspoon chili powder
- Crushed red pepper chili flakes for topping, optional
- Pita Chips:
- 3 large whole wheat pitas cut into wedges (about 8 wedges per pita loaf)
- Drizzle of olive oil
- salt and pepper to taste
- Preheat the oven to 375 degrees Farenheit. Spread the pita wedges on a greased on non-stick baking sheet. Drizzle with olive oil and toss to coat. Sprinkle with salt and pepper to taste. Bake for 10-15 minutes or until crispy.
- While the pita chips are baking, combine all of the ingredients for the pea dip into a food processor. Pulse until all ingredients are blended and a creamy consistency is formed. Transfer to a bowl. Serve with the pita chips or your favorite vegetables as a fun snack or appetizer.
Each serving mentioned in the Nutrition Facts includes 4 pita wedges.
Try a delicious, gluten and dairy-free flatbread for your next sweet treat or savory meal! If you’re craving a pizza, crepe, or taco shell, Socca is simply satisfying! This delicious and versatile flatbread, originally from the regions of France and Italy, is naturally gluten, dairy, and nut-free. Made […]
Does your kitchen need spring cleaning? Try this simple and versatile recipe for Dukkah! Move over fairy dust! Dukkah, a delicious Egyptian blend of nuts and spices is pure magic! This versatile topping combines a sweet, savory, and nutty taste all in one. Use it as a crust on […]
Try a plant based twist for Taco Tuesday! These King Oyster mushroom tacos with a pineapple miso dressing make a unique, Asian inspired meal the whole family will enjoy!
Let’s “taco bout” it! Taco Tuesday has become very popular on social media lately and for good reason. Tacos are, as we know, delicious, but they are also extremely versatile. Whether it is vegetarian, gluten free, or dairy free, tacos can meet your dietary needs. The basics of a taco include your choice of protein, vegetables, and toppings. Another plus? Taco dinners are affordable! This simple-to-make meal consists of tortillas that can average under $3 for a pack ranging from twelve to even thirty count. Any leftover tortillas can easily be frozen and used for a quick weekday meal. Did I mention these mushroom tacos took less than 30 minutes to make?
“Tastes Like Chicken”
Most traditional ingredients in tacos are of Mexican cuisine. I wanted to try a fun take on tacos by using King Oyster mushrooms that I had recently purchased at the local asian market. If you are not familiar with King Oyster mushrooms, these are your new favorite meat alternative! Some will say they taste like chicken, or even scallops. I first tried them with pasta over the summer for a seafood substitute; let’s just say I fell in love.
King Oyster mushrooms look just as they sound: they are a “king size” version of the oyster mushroom. Don’t let the funny appearance fool you, once sliced, they look like scallops or white meat. Unlike other mushrooms with a woody-textured stem, you can eat the entire king oyster mushroom. Try these delicious mushrooms in any dish you choose. Instead of tacos, they are excellent in pasta, stir fries, soups, and even as a side with your favorite meat dish. The food blog, The Kitchn, has an excellent article for more about King Oyster mushrooms.
Mushroom Tacos for a Plant-based Taco Tuesday!
Mushrooms are an excellent source of protein for a plant-based, meat free meal. Did you know these fabulous fungi rich in vitamins and minerals are also immune-boosting? High in Selenium and Niacin, mushrooms are being studied for their potential use in fighting inflammation and strengthening our immune defense system.
For this recipe, I roasted the mushrooms to bring out more flavor. If you prefer not using your oven, sauteeing makes them just as tasty. For an asian inspired meal, I topped the mushroom tacos with antioxidant-boosting red cabbage and carrots. Regular green cabbage can also work here to give it a crunchy texture with additional nutrition benefits. I used a miso dressing balanced with sweet pineapple instead of avocado. Miso gives it a nice umami taste, but if you do not have miso, feel free to use more plain yogurt for a creamy texture. Personally, I absolutely love mushrooms. If you can’t stand mushrooms (I know you are out there!) feel free to try it with beans or tofu as a lean protein and plant based substitute.
- 8-12 ounces King Oyster Mushrooms, cleaned and sliced (or any mushroom variety of your choice)*
- Olive oil to taste
- 10-12 small corn or flour tortillas (if gluten sensitive, make sure certified gluten free)
- Optional toppings: red cabbage, carrots
- Pineapple Miso Dressing:
- 3/4 cup frozen or fresh pineapple chunks
- 2 tablespoons soy sauce (if gluten sensitive, use Gluten Free certified Tamari)
- 1 tablespoon Miso paste
- 1 teaspoon crushed garlic
- 1/4 cup loosely packed fresh basil leaves, stems removed
- 1 teaspoon sesame oil
- 1 teaspoon crushed red pepper flakes
- 1/4 cup plain yogurt (replace with dairy alternative if vegan preferred)
- Preheat oven to 450 degrees F. Place the sliced mushrooms on a sheet pan or cookie sheet. Toss with olive oil and black pepper. Do not add salt just yet because it will cause the mushrooms to shrink. Feel free to add salt after cooking.
- Roast for 20 minutes or until desired level of roasting.
- While the mushrooms cook, place all of the ingredients of the dressing in a food processor or blender. Pulse until smooth and creamy. Set aside.
- Warm the tortillas in the oven while the mushrooms have a few minutes of cooking remaining.
- Once the mushrooms and tortillas are ready, fill the tacos with the mushrooms and add any toppings of your choice (I used cabbage and carrots) and the dressing.
- For a complete and balanced meal, serve with a side salad or non-starchy vegetable of your choice.
* King Oyster Mushrooms do not require removing the stem. If you are using other mushrooms, I would recommend removing the stems as other types have a woody texture.
A new takeout alternative is here! Try this healthy and delicious Crispy Baked Cara Cara Orange Tofu for your next restaurant craving! Are you a fan of Chinese food takeout on the weekend? Join the club! Making your own favorite recipe with healthy modifications saves you money […]