Living a healthy life is supposed to be fun and filled with good food!

Tag: vegan

Creamy Spring Pea Guacamole

Creamy Spring Pea Guacamole

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 […]

Socca: Sweet, Savory, Simple

Socca: Sweet, Savory, Simple

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 […]

Dukkah: The Ultimate Spice Mix

Dukkah: The Ultimate Spice Mix

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 on your favorite protein. Or, try it sprinkled on roasted vegetables, eggs, dips, or even popcorn! The options are endless!

 

Clean out your pantry!

Do you have any nuts or spices hiding in your back shelf just waiting to be eaten? Perfect! Even though Dukkah is most commonly made with hazelnuts and sesame seeds, other nut and seed varieties are also welcome. The most popular spices used are cumin and coriander seeds, which really come to life when toasted! For this recipe, I chose to use the original ingredient, hazelnuts for their amazing taste and nutritional benefits.

dukkah
Heart healthy hazelnuts are the main feature in this Dukkah recipe

Filberts, another name for hazelnuts, are an excellent source of good-for-you unsaturated fats, calcium, and magnesium.  Magnesium, in particular, is found mostly in leafy greens, whole grains, and of course, nuts, and many Americans are not getting enough of this magnificent mineral. The daily recommended intake for magnesium ranges from 320mg per day for women and 420mg for men. In just a one ounce serving of hazelnuts, you’ll get 46mg of magnesium!

Why fuss with getting enough? Long term research (such as NHANES, the Nutrition and Health Examination Survey) has supported the idea that magnesium can aid in muscle contraction, building strong bones, and lowering the risk for heart disease, but also has suggested that Americans are not getting enough magnesium.

Here are some other sources high in magnesium:

  • leafy greens such as spinach, kale, and collard greens
  • dark chocolate
  • avocados
  • other nuts such as cashews provides 82mg in a one ounce serving
  • bananas
  • legumes (peas, chickpeas, lentils, and beans)

 

dukkah
Dukkah Crusted Salmon

 

This beautiful and exotic spice blend is usually served with olive oil and flatbread, but there are many other ways to use dukkah. Try it as a coating on your favorite meat, fish, or vegetable. Or, in the mood for a savory snack? Top it on popcorn or your favorite dip! This heart healthy recipe is simple and takes only 10 minutes!

 

Dukkah: The Ultimate Spice Mix

Prep Time: 5 minutes

Cook Time: 10 minutes

Total Time: 15 minutes

Yield: Makes 2 cups total

Serving Size: 1/4 cup for topping

Dukkah: The Ultimate Spice Mix

Ingredients

  • 2/3 cup hazelnuts, unsalted
  • 1/3 cup sesame seeds
  • 2 tablespoons pumpkin seeds (also known as pepitas)
  • 2 tablespoons coriander seeds
  • 2 tablespoons cumin seeds
  • 1/2 teaspoon black pepper, ground
  • Pinch of sea salt

Instructions

  1. In a small or medium cast iron or non-stick skillet, using no oil, heat pan to medium high.
  2. Add the hazelnuts to the pan and toast them, about 3-5 minutes stirring frequently to prevent burning. Empty into a bowl and set aside.
  3. Next, toast the seeds and spices in the pan, about 2-3 minutes. Turn off the heat and add the remaining ingredients to the bowl of hazelnuts.
  4. Transfer the bowl of nuts and seeds to a mini food processor or high powered blender. Pulse until coarsely ground.
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Kathryn Pfeffer-Scanlan MS, RD is a Registered Dietitian and recent transplant to Boulder, CO. After working as an inpatient dietitian for almost five years in Boston, she is expanding her expertise in the health and wellness industry. Katie is passionate about cooking and food photography, sharing her culinary adventures on her food blog, One Hungry Bunny, and exploring her new Rocky Mountain surroundings. Follow Katie on Facebook, Instagram, and Twitter.

 

 

Vegetarian Stuffed Cabbage Rolls

Vegetarian Stuffed Cabbage Rolls

Craving cabbage for St Patrick’s Day? Rather than serving it with its famous sidekick, corned beef, try stuffed cabbage with protein packed pulses instead!   These stuffed cabbage rolls are mixed with green lentils and brown rice as a healthy, plant-based meat subsitute to corned beef. Topping […]

Healthy Ramen Soup Made Simple

Healthy Ramen Soup Made Simple

A healthy ramen soup with Bok Choy and hints of miso makes this college staple a major upgrade! Many of us likely remember the famous ramen noodles in its small and square, bright and saturated colors. And better yet, the number of these packages you could purchase […]

Warm Brussels Sprouts Salad

Warm Brussels Sprouts Salad

If your New Year’s resolution is to eat healthier or eat more vegetables for 2017, try this delicious Warm Brussels Sprouts Salad!

Salads aren’t just a summer thing! These beautiful and delicate blends are good all year round. To keep up with the winter season choose vegetables such as beets, kale, and you guessed it, Brussels sprouts.  These members of the cruciferous family are usually seen roasted or sautéed. So, why not have it shaved or shredded as a Brussels sprouts salad with a blend of cider vinaigrette and protein-packed quinoa?

While searching the internet for recipe inspiration, I mainly came across bacon and cheese as a topping. These are both delicious, but bacon was not an option for me. The sautéed shiitake mushrooms provide a meaty flavor and add the warm temperature to this salad. Toasted almonds give a nice crunch and nutty flavor to the mild Brussels sprouts leaves. If you prefer adding meat and/or dislike mushrooms, try pulled or roasted chicken in place of the mushrooms. Still just as good. The quinoa mixed in the recipe not only gives it a different texture, it also adds a protein boost to make this a balanced meal. This whole grain can be replaced with other fiber-rich winners like barley or beans if quinoa isn’t your favorite (or if like most of us, you are still learning how to pronounce it!).

brussels sprouts salad
The main ingredient

Don’t forget about the dressing!

Besides a crunchy salad, my favorite way to eat these baby cabbages is roasted with a small drizzle of maple syrup and olive oil. From one of my favorite blogs, Serious Eats, I learned the basic ratio for salad dressing. Most culinary professionals recommend 3 parts oil to 1 part vinegar. The addition of cider vinegar gives this a sweet and seasonal taste. I had heard about this vinegar for a while and really wanted to finally try it out in a recipe. Besides being a great dressing for many foods, there are numerous health claims surrounding this little bottle of golden goodness. If you do not have this potentially beneficial ingredient in your kitchen, feel free to use red wine or balsamic vinegar to complete the vinaigrette for this brussles sprouts salad.

 

The many roles of Cider vinegar…

From banishing eczema to promoting weight loss, this vinegar seems like a superhero. For centuries, it has been used for numerous health remedies. Just recently, it has gained new fame for its claim to help you lose weight and lower cholesterol. To be clear, there is not enough evidence and further research is necessary.

The newest evidence out there, however, has shown its positive effects on regulating blood sugar levels. A CNN article written by Registered Dietitian, Cynthia Sass, just came out this week. She reported that subjects who drank a diluted mixture of vinegar and water at bedtime had lower glucose levels in the morning. Also mentioned, a different study found that consumption of this diluted mix paired with a starchy food item reduced their blood sugar levels compared to a placebo group. What’s most interesting, those with Pre-diabetes (a common condition in the U.S.) decreased their levels by 50%.

Another excellent article written by a dietitian for the Coloradoan also discusses these new health claims and states it best. No matter the claims, we must all caution the use due to its high acidity. This can cause side effects, such as throat irritation and increase in stomach acid. While further research is underway, use it in moderation. Some examples would be in a homemade stir fry sauce or as I did in this salad dressing.

 

brussels sprouts salad
Shredded Brussels Sprouts and Cider Vinaigrette

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Has roasting vegetables become too repetitive this winter? I highly recommend trying my new recipe for a Warm Brussels Sprouts Salad! Not only are the ingredients extremely versatile, this salad can be served as a main dish or side.

Now that the holidays are coming to an end, we are all focused on our New Year’s resolutions. No matter what you choose, take care of yourself! I hope these words by the great Maya Angelou finds you new meaning. “Success is liking yourself, liking what you do, and liking how you do it.”

Warm Brussels Sprouts Salad

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

Warm Brussels Sprouts Salad

This salad is great as a main dish with protein-rich quinoa, but can make an excellent side dish to meat, seafood, or pasta. If you prefer adding meat to this dish, choose a lean protein like chicken or turkey. Substitutes for quinoa can be brown rice, barley, or beans for added fiber and protein. However you choose, the brussel sprouts are the winner in this recipe packed with folate and Vitamins C & K.

Ingredients

  • Salad:
  • 1/2 cup uncooked quinoa (yields 1 1/2 cups cooked quinoa)
  • 1 cup water for quinoa
  • 1 lb Brussels Sprouts, shredded (cut sprouts in half then thinly slice crosswise), stems removed
  • 1/4 cup dried cranberries
  • 3-4 cups Mixed Greens, optional
  • 1/4 cup raw almonds for toasting
  • 4 oz sliced mushrooms, such as shiitake or oyster
  • Optional toppings: shredded cheese, scallions, parsley
  • Dressing:
  • 1/3 cup olive oil plus one tablespoon (three teaspoons) for sauteeing
  • 2-3 tablespoons cider vinegar
  • 2 tablespoons pure maple syrup
  • 3 cloves minced garlic (2 teaspoons)
  • 1 tablespoons dijon mustard, optional
  • Salt and pepper to taste

Instructions

  1. If using uncooked quinoa or other grain, prepare as directed. For uncooked quinoa, bring water and quinoa to boil and simmer until tender, about 10-15 minutes. Set aside.
  2. While the quinoa cooks, prepare the dressing mixing all ingredients in a small bowl with a whisk. Adjust ingredients to your taste preference and set aside.
  3. In a large bowl, toss the sprouts and cranberries and set aside.
  4. Heat one teaspoon olive oil In a skillet or non-stick pan on medium high, toss almonds for up to 3 minutes until browning (toasted). Remove from pan and add to sprouts.
  5. Use remaining two teaspoons olive oil and sautee mushrooms on medium high heat. Stir frequently to cook evenly, about 5 minutes. Turn off heat and toss the mushrooms in with the sprouts mix.
  6. Add the remaining ingredients and mix well.
  7. Add optional toppings if preferred.

Notes

The sauteed mushrooms and toasted almonds warm this salad. If you prefer sprouts to be warmed, simply toss at the end of heating the mushrooms and stir for up to 3 minutes to warm. The dijon mustard is optional, but acts as a great emulsifier for the dressing.

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Kathryn Pfeffer-Scanlan MS, RD is a Registered Dietitian and recent transplant to Boulder, CO. After working as an inpatient dietitian for almost five years in Boston, she is expanding her expertise in the health and wellness industry. Katie is passionate about cooking and food photography, sharing her culinary adventures on her food blog, One Hungry Bunny, and exploring her new Rocky Mountain surroundings. Follow Katie on Facebook, Instagram, and Twitter.

Hearty Winter White Bean Chili

Hearty Winter White Bean Chili

This comforting white bean chili is light in calories and big in flavor! Rich in cauliflower and immune-boosting mushrooms, this hearty recipe gets its warmth from the delicate spice blend, Ras el Hanout! I knew I was in the mood for chili when the temperature in Boulder […]

Creamy Tomato Lentil Soup with Coconut Milk

Creamy Tomato Lentil Soup with Coconut Milk

Winter is coming and so is soup season! Try this Creamy Tomato Lentil soup recipe to keep you warm and satisfied! This recipe for a creamy tomato lentil soup uses low fat coconut milk and lentils to keep you feeling fulfilled with energy-boosting MCT fats, […]

Cranberry Orange Energy Bites

Cranberry Orange Energy Bites

Cranberry orange energy bites to power you through the holidays! Try this quick and healthy no-bake recipe for a boost of energy and satiety!

Like most of us normal people, it is common to overindulge during the holiday season! How can you resist when you are surrounded by pumpkin pies, cookies, buttery mashed potatoes, and even fantastic cheese spreads? Is it the sweet and decadent taste or the festive flavors of pumpkin, gingerbread, and peppermint? These cranberry orange energy bites bring the taste and flavors we crave of the holidays. Instead of refined sugar and empty calories these snacks provide our sweet tooth with all natural sweetness and good-for-you plant-based fats. Did I forget to mention that these fiber and protein-rich treats are gluten free and vegan?

cranberry orange energy bites

More Nutrition Less Hunger

During the holidays, it is estimated that Americans consume on average 3,000 to 4,500 calories on Turkey Day. This is not a surprise since most recipes are packed with butter and sugar. Is it possible to eat less calories? Yes! Combining fiber and protein in a meal or snack makes you feel fuller and so you end up eating less!

Instead of refined carbohydrates, try substituting whole grains and all natural sweeteners, like honey or fruits for white breads and sugars. Add in protein and healthy fats from nuts, lean poultry, and beans for a greater satiety feeling.  Don’t forget your fruits and vegetables! Starting your meal with non-starchy vegetables will fill you up leading to less indulging later. For more healthy tips during the holidays, check out this article from my Academy of Nutrition and Dietetics.

These energy bites combine both fiber, protein, and healthy plant-based fats to stop those cravings. The dates in this recipe are naturally sweet (no sugar needed!) and along with the oats, are packed with fiber. Sunflower seed butter and chia seeds provide a combination of both beneficial fats and protein.

Store these grab-and-go treats in an airtight container to last a week on the counter, or months in the freezer. Try the bites pre- or post-workout for fueling your body, or as a midday snack!

cranberry orange energy bites

 

Cranberry Orange Energy Bites

Cranberry Orange Energy Bites

Ingredients

  • 10-12 pitted dates
  • 1 cup rolled oats (Gluten Free optional)
  • 1/2 cup unsalted sunflower seed butter
  • 2 tablespoons chia seeds
  • 1 medium orange
  • 1/2 cup dried cranberries
  • 1 teaspoon pie spice
  • 2 tablespoons flaxseed meal (optional)
  • 1/4 cup chocolate chips (optional)

Instructions

  1. Line a cookie sheet with foil or parchment paper. Set aside.
  2. With the orange, zest the all of the orange peel and then quarter the fruit. Add the zest and squeeze out the juice of the wedges into the processor.
  3. Add in the remaining ingredients except half of the cranberries, chocolate chips, and other toppings of your choice.
  4. Pulse until completely blended and make sure to scrape with a spatula the ingredients that stick to the sides.
  5. Transfer the mix to a bowl and fold in the remaining cranberries and toppings.
  6. Roll the mix into small balls as you would for cookies, about 1-2 inch diameter. Cover the sheet loosely with foil and place in the refrigerator for 3 hours or the freezer for 1 hour.
  7. Makes 18-20 energy balls and is good for up to a week in the fridge or a few months in the freezer.
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Kathryn Pfeffer-Scanlan MS, RD is a Registered Dietitian and recent transplant to Boulder, CO. After working as an inpatient dietitian for almost five years in Boston, she is expanding her expertise in the health and wellness industry. Katie is passionate about cooking and food photography, sharing her culinary adventures on her food blog, One Hungry Bunny, and exploring her new Rocky Mountain surroundings. Follow Katie on Facebook, Instagram, and Twitter.

Banana Pumpkin Muffins: A Wholesome Breakfast

Banana Pumpkin Muffins: A Wholesome Breakfast

Pumpkin muffins made in a pinch with naturally sweet dates, bananas, and nutritious flax seed meal! Pumpkin muffins, and pumpkin everything, is popping up everywhere this season.  What better way to enjoy this popular food than at breakfast in the form of a healthy and wholesome muffin?  I […]