Monica Nedeff

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Glazed Lemon Lavender Cookies

These glazed Lemon Lavender Cookies are made for any lavender lover's dream! Made with freshly squeezed lemon juice and zest for the ultimate floral spring cookie.

cookie bite taken out of buttery cookie

These cookies are perfect to have with a cup of tea. I highly recommend a cup of earl grey. The bergamot compliments the zesty lemon and earthy lavender so well!

If you've always wanted to cook with lavender look no further! This recipe is easy to make and will get the culinary creative wheels spinnin'.

Cooking and baking with fresh herbs and edible flowers is something I love. I don't do it often, but when I do there's some extra note of lavishness that I love!

Ingredients

Of course, the main stars are lemon and lavender. The way I get the lavender flavor incorporated is by cutting it in with the sugar. A food processor does a good job of helping the oils release from the buds and zest.

sugar, lemon zest and lavender buds in food processor

When you pulse it for a bit, you'll get the most fragrant aroma ever! The cookies will truly taste just like the aroma, so if you want more lavender this would be the time to add it.

The recipe is like a cross between a butter and sugar cookie. You get the moist sugar cookie part and the airy, soft part of a butter cookie.

Essentially, you'll cream the butter and sugar together, add the liquid ingredients and mix it into the dry ingredients.

To give the dough more firmness, I refrigerate it for at least 2 hours before baking. The dough will hold its shape as it bakes and not spread out. So know whatever shape you put the dough in the oven you will get as a cookie when it's done baking!

When the cookies are done baking, I definitely recommend the flavorful glaze recipe. It's got fresh lemon juice and homemade lavender syrup so you get the best of both worlds.

If you've never made a homemade syrup, it's super easy! I go through all the steps with pictures in my lavender latte post. Since you'll have extra lavender syrup leftover, save it for a hot latte the next time you need a hot coffee beverage!

Fresh Lavender

I believe the key to these cookies is picking a good lavender. You want the buds to be aromatic so that the floral notes come out through the cookie.

There are three types of lavender: French, Spanish and English and they all got their own special traits! As you can probably tell, I'm a big lavender fan 🙂

In fact, I went to a lavender farm in Hawaii because how does one not pass that up? It was paradise if you ask me!

For the recipe, I wanted to find lavender buds that weren't too dried out they lost their color. I've noticed this happens a lot when I buy lavender; the buds are more of a grey/brown color rather than a beautiful blue/purple hue.

So, I did a lot of searching and chose a small company that truly delivered! The brand is called Lavande Sur Terre. The buds are super fragrant and absolutely beautiful!

This post isn't sponsored by them, but I felt excited to finally find a brand that sells colorful lavender buds and had to share their amazing product!

Steps

collage of rolling cookie dough to glazed cookies

To start, I like to get the dry ingredients together first in a large mixing bowl. Then I move on to the sugar and cut in the zest and lavender buds.

I cream the butter and sugar together until nice and fluffy and then add in the wet ingredients. Lastly, add the dry ingredients in two batches and you got dough!

Refrigerate it for 2 hours before baking. I roll the dough into balls and flatten it between my palms to get nice flat circles. The dough is raised about ½ inch off the baking sheet.

You could use a cookie press gun to get perfect circles or to press fun shapes and designs into them!

They'll bake for just 10-12 minutes - not long at all before they're ready to melt in your mouth! But before you indulge just take 5 minutes to make the icing - so worth it!

three stacked glazed cookies with lavender buds

Recipe Tips and FAQs

Can I refrigerate the dough for longer than 2 hours?

Yes! I've refrigerated the dough overnight and had no problems baking the cookies the next day. I wouldn't do longer than that but overnight is just fine. Just make sure to tightly wrap the dough so that it doesn't dry out.

If I don't want to make the lavender syrup, what can I use to substitute it in the glaze?

Add ½-1 tablespoon milk in its place. Add a small amount until you reach your desired consistency.

lemon lavender cookies stacked
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4.94 from 16 votes

Glazed Lemon Lavender Cookies

These spring Lemon Lavender Cookies are delicious melt in your mouth buttery cookies. Made with a lemon and lavender glaze for a completely divine cookie!
Prep Time20 minutes
Cook Time10 minutes
Chill Time2 hours
Total Time2 hours 30 minutes
Course: Dessert
Cuisine: American
Keyword: fresh lavender cookies, lemon lavender shortbread cookies
Servings: 26 cookies
Calories: 118kcal
Author: Monica Nedeff

Ingredients

Cookies

  • 2 ¼ cups all purpose flour
  • 1 teaspoon baking powder
  • ¼ teaspoon salt
  • ⅔ cup sugar
  • 1 tablespoon dried lavender buds
  • zest of 1 lemon
  • ½ cup unsalted butter room temperature
  • 1 egg room temperature
  • ¼ cup lemon juice
  • 1 teaspoon vanilla extract

Lemon Lavender Glaze

  • 1 cup powdered sugar sifted
  • 1 tablespoon melted butter
  • 1 tablespoon lemon juice
  • 1 tablespoon lavender syrup

Instructions

Cookies

  • Take the butter and egg out 30 minutes to an hour prior to starting the recipe to allow them to come to room temperature.
  • In a large mixing bowl, whisk together the flour, baking powder and salt and set aside.
  • In a food processor, blend the sugar, lavender buds and lemon zest together until fragrant.
  • Beat the butter and sugar mixture until light and fluffy.
  • Add the egg, lemon juice and vanilla extract to the butter and sugar and mix to incorporate.
  • In two batches add the flour mixture until dough forms.
  • Cover and refrigerate for at least 2 hours.
  • When ready to bake the cookies preheat the oven to 350 degrees Fahrenheit.
  • Roll the dough into balls and flaten between your hands to get a flat circle about ½ inch in height. Place the cookies on a cookie sheet and bake for 10-12 minutes.

Lemon Lavender Glaze

  • Using a fork or whisk, mix the sifted powdered sugar, melted butter, lemon juice and lavender syrup together.
  • Spoon onto the cooled cookies and top with extra lavender buds.

Notes

  1. If you want perfect circles, you can roll the dough into logs before refrigerating and then slice before baking or use a cookie press gun to get the desired shape.
  2. Whatever shape you make the dough, know it will hold it. So, if you roll the dough in balls and bake them, they won't flatten out.
  3. If you need to substitute the lavender syrup in the glaze, add ½-1 tablespoon milk in its place. Add a small amount until you reach your desired consistency.

Nutrition

Calories: 118kcal | Carbohydrates: 19g | Protein: 1g | Fat: 4g | Saturated Fat: 3g | Trans Fat: 1g | Cholesterol: 17mg | Sodium: 46mg | Potassium: 19mg | Fiber: 1g | Sugar: 10g | Vitamin A: 134IU | Vitamin C: 1mg | Calcium: 14mg | Iron: 1mg

Banana Carrot Muffins

Warm, fluffy and with a sweet cinnamon crumble topping makes these Banana Carrot Muffins an absolute morning must!

two muffins with cinnamon sugar crumble topping stacked

These whole wheat muffins are are easy to make and pack a decent amount of fiber - about 4g per muffin. The hint of banana flavor plus finely grated carrots adds the perfect flavor and texture. If you love banana pancakes, then you'll love these muffins!

If you're not a huge crumble fan or don't want the added sugar, you can omit the topping. But I'm a sucker for cinnamon crumble topping, so I add it every time!

Steps and Instructions

The amounts in the picture below are for half a recipe, just fyi. So, know it'll be double the amounts for a full recipe.

steps to make muffins with mashed bananas and grated carrots
  1. Make sure your bananas are ripe aka spotty with brown spots. These bananas could honestly go longer and get even more spotty. If your bananas are just yellow, they'll be too starchy and not break down into a sweet banana pudding-like consistency. If you need to ripen your bananas quickly, add them to a paper bag with an apple and seal the bag shut, preventing air exposure.
  2. Mix your dry ingredients: whole wheat flour, brown sugar, baking powder, cinnamon, ginger and salt.
  3. Mix your wet ingredients into your dry ingredients. Create a well and pour the banana, milk, oil, eggs and vanilla extract mixture into it.
  4. Grate your carrots. I like the muffins best with freshly grated carrots and not shredded. Since they're so finely grated, you don't get a crunch or any strange texture.
  5. Fold together.
  6. Create the delicious crumble!
muffin tin filled with batter
  1. Fill the muffin tins all the way - no ¾ or ½ way here - just the whole muffin tin!
  2. Add the crumble on top and bake until golden and crispy.
  3. Bon appetite!

Serving Suggestions

Enjoy in the morning with a cup of joe or tea. I like adding almond or peanut butter to the muffin - yum!

They also make great snacks. Make a batch without the topping for something easy to eat on the go. I would omit the crumble for a snack, since the crumble can be messy and annoying if you're eating one in the car.

If you're looking for more of a protein-packed muffin, try my pumpkin protein muffins! They got 8g in each muffin and don't have any protein powder taste - just pumpkin deliciousness!

baked muffins on a plate, sliced in half with a moist interior

Recipe Tips & FAQs

What's the best way to store the muffins on the counter?

If storing at room temperature, make sure they're sealed well preventing air exposure. The longer they're exposed to air, the quicker they'll dry out. A zip lock bag is a great way to help them stay moist. They'll last up to 4-5 days sitting at room temp.

Can I freeze the muffins?

Yes! They'll last up to 3 months and reheat well. Freeze in a zip lock bag and go through them when you want one!

Can I use pre-shredded carrots that come in the bag?

I wouldn't recommend it. They're drier and not as moist or fresh as grating them by hand. I also find the texture to be too thick, but if you try it and like it let us know in the comments!

two banana carrot muffins with crumble on a plate
Print Recipe

Banana Carrot Muffins

Warm, fluffy Banana Carrot Muffins make for an easy breakfast or snack. Made with whole wheat flour and a cinnamon crumble topping!
Prep Time20 minutes
Cook Time17 minutes
Total Time37 minutes
Course: Breakfast, Snack
Cuisine: American
Keyword: banana carrot muffins, healthy banana muffins, banana muffins with oil, healthy carrot muffins, whole wheat carrot muffins
Servings: 12 muffins
Calories: 289kcal
Author: Monica Nedeff

Ingredients

For the Muffins

  • 2 cups whole wheat flour
  • ½ cup brown sugar unpacked
  • 2 teaspoons baking powder
  • 2 teaspoons cinnamon
  • ½ teaspoon ginger
  • ½ teaspoon salt
  • 1 ½ cups grated carrots
  • 1 cup mashed banana (2 large ripe bananas)
  • ½ cup almond milk or an alternative
  • ½ cup avocado oil
  • 2 eggs
  • 1 teaspoon vanilla extract

For the Crumble Topping

  • 4 tablespoons melted butter
  • ½ cup whole wheat flour
  • ¼ cup brown sugar packed
  • 1 teaspoon cinnamon

Instructions

For the Muffins

  • Preheat the oven to 400 degrees Fahrenheit. Spray a muffin tin with oil.
  • In a large bowl, whisk together your whole wheat flour, brown sugar, baking powder, cinnamon, ginger and salt.
  • In a smaller bowl, mix together your mashed banana, almond milk, avocado oil, eggs and vanilla extract.
  • Create a well in the bowl of dry ingredients and pour your wet ingredients into the well. Fold together until incorporated.
  • Add your freshly grated carrots and fold together.
  • Fill the muffin tins all the way full. Add the crumble topping if desired on top of the batter.
  • Bake for 17-20 minutes or until a toothpick comes out clean.

For the Crumble Topping

  • Using a fork or whisk, mix together the melted butter, whole wheat flour, brown sugar and cinnamon until a crumbly texture is reached.

Notes

  1. Make sure your bananas are very ripe with brown spots.
  2. If storing at room temperature, store in a ziplock bag to prevent loss of moisture. They'll be best within 4-5 days.
  3. Freeze in a ziplock bag for up to 3 months.

Nutrition

Calories: 289kcal | Carbohydrates: 38g | Protein: 5g | Fat: 14g | Saturated Fat: 4g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Trans Fat: 0.2g | Cholesterol: 37mg | Sodium: 237mg | Potassium: 242mg | Fiber: 4g | Sugar: 17g | Vitamin A: 2845IU | Vitamin C: 3mg | Calcium: 88mg | Iron: 1mg

Easy Mediterranean Buddha Bowl

Love buddha bowls? Love bright, bold Mediterranean flavor? Then, you'll love these easy to meal prep bowls filled with flavorful quinoa, arugula, bell pepper, tomato, cucumber, chickpeas, olives, feta cheese and hummus.

bowl of chickpeas, hummus, quinoa and vegetables

I love having these bowls ready to go for lunches. Since they're literally a meal in a bowl, there's little to clean up!

This recipe is full of plant-based nutrition and it's bursting with flavor. The protein comes from the quinoa and chickpeas and a bit from the feta and hummus. The quinoa is dressed in a zesty, herb vinaigrette, so each bite is pure Mediterranean deliciousness!

Ingredients

We got a lovely spread of the ingredients below. It definitely embodies the phrase, "eat the rainbow."

To assemble the bowls, I like to put the ingredients in sections. Since the arugula and quinoa make up the majority of the bowl, I start with those two and add the other ingredients around them.

shot of recipe ingredients in separate bowls

Meal Prep the Buddha Bowls

I love recipes that are easy to have pre-prepared. For this recipe, prep the quinoa first and have the cucumbers, tomatoes and peppers already chopped. This saves so much time!

You could separate them into separate containers for the week ahead since it makes around 4 servings or just have them prepped to be used whenever.

Substitutions

There are a lot of ways to make this meal your own! Here's some ideas:

  • Greens: swap the arugula for spinach, beet greens or swiss chard.
  • Hummus: swap for tzatziki, baba ganoush or Greek yogurt.
  • Chickpeas: swap for any other favorite bean or even lentils!

You could also add another source of protein by adding tofu or chicken.

two bowls of quinoa, hummus, herbs and vegetables

Recipe Tips and FAQs

How long does this last once prepared?

Once you cook the quinoa, you'll want to eat it within a week. If you pre-chop the cucumbers, tomatoes and bell pepper, they can also be eaten within a week but the texture will be optimal within a few days post chopping.

Is this bowl gluten-free?

Yes! Quinoa is a gluten-free grain and provides all 9 essential amino acids, so it makes for a great gluten-free meal.

How can I make the buddha bowl vegan?

Omit the feta cheese or swap it for another creamy substitute like tahini sauce.

arugula, cucumber, tomatoes in a buddha bowl
Print Recipe

Mediterranean Buddha Bowl

These quick and easy to meal prep Mediterranean Buddha Bowls are perfect for meals on the go or packed lunches and full of plant based nutrition and bright flavor!
Prep Time15 minutes
Cook Time15 minutes
Total Time30 minutes
Course: Main Course
Cuisine: Mediterranean
Keyword: mediterranean buddha bowl, greek quinoa bowl, mediterranean quinoa
Servings: 4 people
Calories: 449kcal
Author: Monica Nedeff

Ingredients

For the Quinoa

  • 1 cup quinoa
  • 2 cup low-sodium vegetable broth
  • ¼ cup olive oil
  • 2 tablespoons lemon juice
  • 2 teaspoons sesame seeds
  • 1 teaspoon dried thyme leaves
  • 1 teaspoon dried oregano leaves
  • ½ teaspoon garlic powder

For the Bowl

  • 15.5oz can drained and rinsed garbanzo beans
  • 4 cups arugula
  • 1 ½ cups quartered cucumber
  • 1 cup diced tomato
  • 1 cup sliced bell pepper
  • ½ cup kalamata olives
  • ½ cup crumbled low-fat feta cheese
  • ½ cup hummus
  • parsley optional for garnish

Instructions

For the Quinoa

  • Bring a pot of vegetable broth to a boil. Add the quinoa, cover and lower the heat to a simmer. Cook for 15 minutes or until all the liquid is absorbed.
  • Whisk together the olive oil, lemon juice, sesame seeds, thyme, oregano and garlic powder. Pour over the cooked quinoa and mix well.

For the Bowl

  • Portion out the quinoa and arugula to the four salad bowls.
  • Add the rest of the toppings in sections on the bowl.
  • Top with hummus and garnish with parsley if desired.

Notes

  1. Substitution ideas include: 
    1. swap arugula for spinach, beet greens or swiss chard
    2. swap hummus for tzatziki, baba ganoush or Greek yogurt
    3. chickpeas swap for other beans or lentils

Nutrition

Calories: 449kcal | Carbohydrates: 44g | Protein: 15g | Fat: 25g | Saturated Fat: 4g | Cholesterol: 10mg | Sodium: 564mg | Potassium: 694mg | Fiber: 9g | Sugar: 6g | Vitamin A: 1867IU | Vitamin C: 62mg | Calcium: 124mg | Iron: 5mg

Cranberry Walnut Chicken Salad

This pantry staple Chicken Salad with Walnuts and Cranberries is easy to make with ingredients you probably already have on hand!

hand holding cranberry chicken salad sandwich

This chicken salad recipe is made with canned chicken, mayo, Greek yogurt, dried cranberries, toasted walnuts, celery, onion, lemon juice and lots of spices. The creaminess and blend of flavors in this salad is delish!

The mayo Geek yogurt blend is just the right amount so that the chicken isn't drowning in the sauce. Ever had a chicken salad that was super drippy? Eckkk not my vibe.

I prefer a more crunchy texture with all the walnuts and celery. But if super well dressed chicken salad is your vibe, then just add more mayo and Greek yogurt - you do you!

Ingredients

Check that pantry - I bet you have these ingredients waiting for you!

  • Canned Chicken: I always have canned chicken in water on hand to whip up an easy meal. If you have actual chicken breast, you can always cook it and chop it into pieces and use it in place of the canned chicken.
  • Mayo: A must with chicken salad. However, I'm not a big fan of super mayo tasting dressings, which is why I added Greek yogurt.
  • Greek yogurt: I love the creaminess it adds to the chicken and thickness. All the ingredients really pack and stay together well.
  • Dried cranberries: I love the sweet, tartness from cranberries, and I have so many leftover from the holidays. If you don't have dried cranberries on hand, raisines will do!
  • Toasted walnuts: Oh I love the flavor of toasted walnuts - the rich nuttiness is sooo good!
  • Celery: gotta get that crunch
  • Onion: just a wee bit
  • Lemon juice: need a little bit of something acidic. If you don't have lemon juice on hand, try apple cider vinegar or another vinegar.
  • Spices: The best part of chicken salad if you ask me! I added in dill, cumin, garlic powder, salt and pepper. You can use fresh dill if you have it but dried works just fine!

To make the salad, all you gotta do is measure the ingredients in a bowl and mix well. So simple easy - the best kinda recipe if you ask me!

cranberries, walnuts, chicken, celery and onion in a bowl

How to Toast Walnuts

This recipe calls for toasted walnuts, which I find divine! If you've never toasted walnuts before, it's super easy!

All you gotta do is heat a small pan over medium heat, add your walnuts and stir until golden brown and toasty! No need to add oil, literally just walnuts in a pan over medium heat and you're good!

It'll take around 5 minutes, depending on how toasted you want them. You can use the same method with almonds, pecans and other nuts and seeds to bring out their buttery, nutty flavor!

Serving Suggestions

How to eat chicken salad? There are so many options!

Of course, there's the classic chicken salad sandwich, but there are other options too! Swap the bread for a wrap or pita bread for a change. Try layering the chicken on salad greens or on whole lettuce leaves for a quick lunch.

For a snack, use the chicken salad as a topper on crackers.

Love a good melt? Butter up two slices of bread and layer the chicken salad with your favorite cheese in the middle. Cook on a heated skillet and enjoy! You could do the same type of thing with a panini maker or quesadilla.

With so many options of using chicken salad, I think it's a great meal prep recipe. Prep it on Sunday and have it ready to go for the week ahead. Store it in a large container and scoop out and add it into the different meals as you go throughout the week.

If you need some chicken salad variety in your life, check out my other chicken salad recipe, Guacamole Chicken Salad, for another delish variation - happy cooking!

two chicken sandwich halves stacked on a plate

Recipe Tips & FAQs

Will roasting the nuts change the nutritional value?

Great question! Roasting at not too high of a temperature and for a short period of time is just fine. Antioxidants and some vitamins and minerals may be lost when roasted at super high heat for long periods of time. If you want to read more details on this fun nutrition topic check this article out by a fellow dietitian 🙂

How long can I store the chicken salad?

Up to a week after you've prepared the chicken salad.

chicken salad sandwich with cranberries and walnuts
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4 from 2 votes

Cranberry Walnut Chicken Salad

Toasted walnuts and dried cranberries add savory deliciousness to traditional chicken salad! This pantry staple recipe is easy to meal prep and has a delish healthy twist with Greek yogurt. Enjoy on crackers, as a sandwich or create a salad with it!
Prep Time15 minutes
Total Time15 minutes
Course: Main Course
Cuisine: American
Keyword: cranberry walnut chicken salad, chicken salad with cranberries and walnuts, cranberry chicken salad
Servings: 6 people
Calories: 362kcal
Author: Monica Nedeff

Ingredients

  • 2 ½ cups canned chicken in water drained (2 14oz containers)
  • ½ cup mayo
  • ⅓ cup Greek yogurt
  • ¾ cup dried cranberries
  • ⅔ cup chopped walnuts
  • ½ cup chopped celery
  • ⅓ cup chopped onion
  • 1 tablespoon lemon juice
  • 2 teaspoons dried dill
  • 1 teaspoon ground cumin
  • ½ teaspoon garlic powder
  • ½ teaspoon salt
  • ¼ teaspoon ground black pepper
US Customary - Metric

Instructions

  • In a large mixing bowl add all the ingredients and mix well.
  • Serve chilled with crackers, on toasted bread, on a bed of salad greens or enjoy as is!

Notes

  1. To toast walnuts, heat a small pan over medium heat. Add the walnuts and stir until golden brown (around 5 minutes). No need to add oil.
  2. Substitution options:
    1. lemon juice: apple cider vinegar or another vinegar
    2. dried cranberries: raisins or grapes
    3. canned chicken: chopped cooked chicken breast
  3. Meal Ideas:
    1. sandwich/wrap/pita bread
    2. melt with cheese
    3. salad topper on a bed of greens or scooped on whole lettuce leaves
    4. cracker or chip topper

Nutrition

Calories: 362kcal | Carbohydrates: 19g | Protein: 6g | Fat: 32g | Saturated Fat: 4g | Trans Fat: 1g | Cholesterol: 8mg | Sodium: 327mg | Potassium: 209mg | Fiber: 3g | Sugar: 12g | Vitamin A: 86IU | Vitamin C: 2mg | Calcium: 61mg | Iron: 2mg

Jalapeno Artichoke Dip

This dip is made with Greek yogurt, cream cheese, parmesan cheese, garlic, jalapeno and artichoke hearts. Blended together into a smooth, creamy dip - perfect for game days or any gathering!

bowl of jalapeno dip

About the Recipe

Who doesn't love a dip in their spread of food? It's an absolute must for dipping chips, pita bread and veggies.

This dip is deliciously salty, savory and spicy. I love a good artichoke dip, so I made it with a hint of spice from the jalapeno and it gives it the perfect kick!

While most dips are based with cream cheese or sour cream, I wanted to make Greek yogurt the base for added protein. I honestly, don't think it tastes "healthy." It's pretty full of flavor and creamy, so you'd never know the main ingredient is Greek yogurt!

This dip is pretty addicting, so just know you've been warned! I honestly can eat it by the spoonful!

Ingredients for the Dip

food processor holding chopped jalapeno, canned artichokes and other ingredients
  • Greek yogurt: you want the thick Greek yogurt, not regular thin yogurt. Otherwise, the consistency will be off. The creaminess is thanks in large part to this guy.
  • Cream cheese: need some richness and cream cheese never fails in that role.
  • Canned artichoke hearts: Use the ones in brine. The salt is essential to enhancing all the other flavors in this dip!
  • Shredded parmesan cheese: Doesn't parm sound perfect in this dip? It's salty and savory and just so perfect. It's an absolute essential.
  • Jalapeno: add as much as your taste buds desire. I do 1 giant jalapeno or 2 smaller ones. I tend to like milder things, so if you like spice - add more!
  • Garlic cloves: Rarely do I create a recipe without garlic lol
  • Onion powder: Necessary in a dip recipe if you ask me!
  • Salt: the salt honestly makes or breaks this recipe. It truly brings out the other flavors, so definitely add the half teaspoon!
  • Chives: they have a garlicky, oniony flavor that compliments the flavors of the dip and adds another texture and color. A fabulous addition!

You can add other spices like chili powder or crushed red pepper flakes for more spice. If you do, let me know how it turned out in the comments!

Instructions

Easy peasy!

Throw it all (except the chives) in a food processor and pulse or blend until smooth and creamy.

Stir in the chopped chives at the end and spoon it into a serving bowl. Get some chips and start eatin'!

chip dunked in artichoke dip

Serving Suggestions

Besides chips, use the dip as a sandwich spread or a veggie dip. I love dunking carrots and celery in it!

This dip makes the perfect addition to a game day spread of food or for parties like New Year's Eve or any other gathering.

Add the dip to sandwiches and wraps in place of mayo or try it as a pretzel dip!

sliced jalapenos on a bowl of jalapeno artichoke dip
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Jalapeno Artichoke Dip

This smooth, creamy dip is perfect to serve up at game-days or as an appetizer for any gathering. Greek yogurt, cream cheese, parmesan cheese, garlic, jalapeno & artichoke hearts blend together to create one flavorful dip!
Prep Time15 minutes
Total Time15 minutes
Course: Appetizer, Dip
Cuisine: American
Keyword: jalapeno artichoke dip, healthy artichoke dip, cold artichoke dip
Servings: 10 people
Calories: 98kcal
Author: Monica Nedeff

Ingredients

  • 1 cup Greek yogurt
  • 4oz cream cheese
  • 14 ounce drained canned artichoke hearts in brine
  • 1 cup shredded parmesan cheese
  • 1-2 diced large jalapenos 1 for a mild dip and 2 for more spice
  • 2 minced garlic cloves
  • 1 teaspoon onion powder
  • ½ teaspoon salt
  • ¼ cup chopped chives
US Customary - Metric

Instructions

  • Add the Greek yogurt, cream cheese, drained artichoke hearts, parmesan cheese, jalapeno, garlic, onion powder and salt in a food processor. Blend until smooth and creamy.
  • Pour dip into a serving container and stir in the chives.
  • Garnish with slices of jalapeno and enjoy!

Notes

  1. If you're like me and go mild on spice, add just 1 jalapeno and taste test before adding more. I find I can add more jalapeno than I think in dips compared to other dishes.
  2. If you don't have large jalapenos and are using smaller ones, you'll need more peppers - about 2-3 jalapenos.

Nutrition

Calories: 98kcal | Carbohydrates: 4g | Protein: 6g | Fat: 6g | Saturated Fat: 2g | Trans Fat: 1g | Cholesterol: 8mg | Sodium: 436mg | Potassium: 49mg | Fiber: 1g | Sugar: 1g | Vitamin A: 540IU | Vitamin C: 11mg | Calcium: 152mg | Iron: 1mg

Grapefruit Mimosa

2020 is almost outta here, which calls for a celebration if you ask me! Whip up these Champagne and Grapefruit Juice Mimosas and sip away 2020 or make them for Valentine's Day, a bridal shower or brunch with friends!

mimosa with grapefruit juice

While things won't get back to "normal" on January 1, we can at least feel the worst is behind us. In all honesty, this year has been one I hope we all don't have to relive.

But at least we can say we made it to 2021! Hopefully, we can see our loved ones more, travel again and not stockpile toilet paper....Oooh the stories we'll have to share one day!

If you're planning a household holiday New Year's Eve party and need some inspo, I gotchu! Even though we aren't hosting grand parties, champagne is a must no matter what!

Serve yourself and your family these delish mimosas. They're not overly sweet and taste absolutely refreshing with the freshly squeezed grapefruit juice.

Plus, who doesn't love a mimosa? The swap of orange juice for pink grapefruit juice is so gooood! Plus, grapefruits are in season in the winter, so head to the store and grab yourself some gorgeous ruby red ones!

It's the perfect complement to dry champagne and we added in a splash of triple sec and lime juice so this mimosa is full of citrusy, zesty bubbly flavor!

pouring champagne into a glass

What are Mimosas?

Mimosas are traditionally made with orange juice. It's a simple 1:1 ratio of dry champagne to orange juice. This recipe replaces the OJ with grapefruit juice. You can find other variations of mimosas using cranberry juice, pineapple juice, etc.

Typically, you serve mimosas in flutes or tall narrow glasses to help the drink maintain it's bubbles! Although, you can improvise and use other glasses if you don't have flutes.

I don't have traditional champagne flutes, so I used a different tall glass instead. So really, use whatever glass floats your boat! It's really about the delish drink anyway, right?

Making the Drink

If you're using traditional champagne flutes, they hold only about 6-7 ounces of liquid. You can eye ball things by just filling half the glass with grapefruit juice, then add the lime juice and triple sec and finally top it off with champagne.

However, if you're like me with a massive tall glass and need to double the measurements, follow the recipe for the right measurements. The main thing I find is not adding too much triple sec.

mint and grapefruit drink
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Grapefruit Mimosa

Grapefruit Mimosas are a refreshing spin-off of the classic mimosa! Add a splash of lime juice and triple sec for extra citrus flavor!
Prep Time10 minutes
Total Time10 minutes
Course: Drinks
Cuisine: American
Keyword: grapefruit mimosa, grapefruit juice and champagne
Servings: 1 drinks
Calories: 101kcal
Author: Monica Nedeff

Ingredients

  • 2 ounces dry champagne or prosecto
  • 2 ounces freshly squeezed grapefruit juice
  • ½ ounces triple sec
  • ½ ounce lime juice
  • mint for garnish
US Customary - Metric

Instructions

  • In a champagne flute, add the freshly squeezed grapefruit juice.
  • Add the lime juice and triple sec.
  • Top with champagne and garnish with mint if desired.

Notes

  1.  I highly recommend using freshly squeezed grapefruit juice rather than store-bought juice. Packaged juice will work just fine, but the fresh citrus is even more amazing and zesty from fresh fruit!
  2. If using champagne flutes, fill the flute almost halfway. Then add the lime juice and triple sec. Finish making the drink by filling the rest of the flute with champagne. 

Nutrition

Calories: 101kcal | Carbohydrates: 13g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Sodium: 7mg | Potassium: 163mg | Fiber: 1g | Sugar: 12g | Vitamin A: 11IU | Vitamin C: 20mg | Calcium: 12mg | Iron: 1mg

Homemade Grinch Crinkle Cookies

It's that time for holiday baking! These Homemade Grinch Cookies have a crinkly sugar exterior and a buttery, soft almond-flavored interior. No need for a cake box just your pantry staples will do - let's get baking!

Plate of Grinch Christmas cookies with a glass of milk

The Story Behind the Cookies

What's your favorite holiday movie? The Grinch is definitely one of my favs. Not only is it funny, but it sends a good message: life's about joy, generosity and love. A message straight from the heart 😉

I think a lot of people love that scene from the movie when the Grinch's heart grows 3 sizes and he realizes what Christmas is all about. So I thought, why not make a cookie dedicated to that message.

A lot of folks have already created their rendition of Grinch themed holiday cookies. Many of the recipes use boxed cake mix, so we're doing a homemade edition!

I think the crinkle of the cookies is an absolute must when imitating the Grinch. Makes sense, right? 🙂

Tips for Making Crinkle Cookies

To get that crinkle where the cookies spread just enough to get cracks with sugar still coating the top with a soft interior can be a challenge, but we're up to any kind of cookie challenge! Here's some tips to get that gorgeous crinkle look!

  • Chill the dough beforehand. The cold dough on the inside will take longer to bake, while the exterior will bake to crispy perfection!
  • Roll the dough in sugar first, then powdered sugar. This is a great food science tip! Sugar attracts water, so it draws out the moisture from the inside so that you get that lovely crinkle on the outside. You want to use granulated sugar too (not just powdered sugar) to help the powdered sugar stick and not melt while baking.
  • Set the oven rack closer to the top part of the oven so that the exterior of the cookie bakes faster than the interior.

Crinkle cookies are often baked around Christmas time, and they're usually chocolatey fudgy goodness. While these cookies aren't chocolate flavored, they do have a fudgy brownie texture!

I used almond extract, ( I love a good buttery almond cookie during the holidays!) but you can also use vanilla extract if you prefer it.

How to Make the Cookies Green

Matcha powder! Jk! No thanks - there's a time for matcha but this ain't it. Just good ol' food coloring will do that trick.

Add the food coloring once the dough is made and mix it on low speed until it's well incorporated.

How to Add a Heart to the Cookies

There are multiple options here! You can buy pre-made candy hearts, cinnamon hot candies or you can do what I did because the store didn't have those options - use red frosting or icing!

A few tips for drawing on those hearts:

  • Use a fine point piping bag or icing tube.
  • Use a toothpick for help with getting the tip at the bottom of the heart
  • Icing doesn't stick well to powdered sugar, so remove some of the powdered sugar where you plan to draw the heart.
Green crinkle cookies stacked on top of each other with hearts on top.

Recipe Tips & FAQs

Can I chill the dough overnight?

Yes, definitely! I wouldn't let it sit longer than overnight, but you can let it sit overnight and make them the next morning.

Will the cookies lose the green color as they bake?

Nope! I'm sure it depends on the brand of food coloring, but I used one made by Betty Crocker and the color of the dough compared to the cookies looked the same!

overhead shot of green cookies covered in powdered sugar and red hearts
Print Recipe
5 from 6 votes

Homemade Grinch Crinkle Cookies

Homemade Grinch Cookies are fudgy Christmas crinkle cookies made from scratch without cake mix with 100% brownie texture!
Prep Time20 minutes
Cook Time13 minutes
Total Time2 hours 33 minutes
Course: Dessert
Cuisine: American
Keyword: grinch crinkle cookies, grinch sugar cookies, grinch heart cookies
Servings: 17 cookies
Calories: 164kcal
Author: Monica Nedeff

Ingredients

  • ½ cup sugar
  • ¼ cup light brown sugar
  • ½ cup room temperature unsalted butter
  • 2 room temperature eggs
  • 2 teaspoons almond extract
  • 1 ¾ cups all-purpose flour
  • 1 teaspoon baking powder
  • ½ teaspoon salt
  • green food coloring
  • ¼ cup sugar
  • ½ cup powdered sugar
  • red icing optional
  • red sprinkle hearts optional
US Customary - Metric

Instructions

  • Beat the sugar and light brown sugar with the butter together until creamy (about 3 minutes on medium speed).
  • Add eggs one at a time and almond extract.
  • Mix the flour, baking powder and salt together in a bowl and gradually add into the mixer.
  • Add food coloring until you get the desired color of green.
  • Cover and refrigerate the dough for 2 hours.
  • When ready to bake the cookies, preheat the oven to 350 degrees Fahrenheit and move the oven rack to a higher level.
  • Take the dough out of the refrigerator and roll 1.5 tablespoons of dough into balls.
  • Pour the sugar and powdered sugar in separate bowls.
  • Coat the dough in granulated sugar and then in the powdered sugar.
  • Place 2 inches apart on a lined baking sheet and bake on the upper oven rack for 10-13 minutes or until you notice air bubbles escaping in between the crinkles of the cookies.
  • Let cookies cool completely before icing or adding the heart sprinkles.

Notes

  1. Baking on a higher baking rack, helps the cookies get a crispy exterior while the inside says soft.
  2. Instead of icing, try heart candies or cinnamon candies.
  3. If icing the cookies, remove the powdered sugar where you plan to pipe the heart to help the icing stick well. Use a toothpick to help get sharper lines.
  4. The dough can be chilled overnight.

Nutrition

Calories: 164kcal | Carbohydrates: 26g | Protein: 2g | Fat: 6g | Saturated Fat: 4g | Trans Fat: 1g | Cholesterol: 34mg | Sodium: 103mg | Potassium: 28mg | Fiber: 1g | Sugar: 16g | Vitamin A: 195IU | Calcium: 23mg | Iron: 1mg

Spiced Walnuts With Brown Sugar

Spiced Walnuts are a must-have during the holidays, and these walnuts are a favorite to have around the house. Sweet and spicy thanks to brown sugar, cinnamon, cayenne pepper and allspice!

glass jar of walnuts roasted in spices spilling out of the jar

These spiced nuts disappear quickly, so be prepared to make multiple batches. Not many folks can resist that sweet crunchy goodness!

This recipe is easy to make and takes little time to whip up, so if you need something quick, this recipe will get you in a pinch.

Plus, who doesn't love a house that smells like Christmas spices? That sounds like heaven to me!

Ingredients for Spiced Nuts

Basic ingredients you need for this recipe: nuts, egg white, spices and sugar.

walnuts, brown sugar, spices and an egg white in bowls

This isn't a candied walnut recipe where you have clusters of sugar on the nuts. This is truly a spiced nuts recipe that highlights the spices along with the rich nutty flavor of the walnuts.

They aren't overly sweet or overpowering in spice - just the right amount of sugar and spice 😉

They also make a great gift to give during the holiday packaged in a jar with a ribbon!

How to Make Spiced Nuts

In 3 steps, you can make spiced nuts!

  1. Whisk an egg white until foamy. Add in the walnuts and mix in with the egg white.
  2. Mix the spices and sugar together. Coat the walnuts with all the deliciousness!
  3. Spread on a baking sheet and bake for 20 minutes - done!

Oh wait! There's one step I forgot to include......a secret ingredient I guess you could say!

OJ

That's right orange juice! Add a splash of OJ into the mix of walnuts for added sweetness and a hint of citrus.

spiced walnuts with orange juice being pouring over top

I love adding citrus to spiced foods. Since this recipe isn't overly sweet, I find a little fruit juice is perfect. Add it in after mixing all the sugar and spices into the walnuts, and it's ready for baking!

When the walnuts bake in the oven, they will stay a bit soft even when they're done. Once you take them out of the oven they harden and crisp up, so don't be fooled if you think they aren't done because they haven't crisped up yet!

Although, it's easy to think they need more time! Once they sit out on the counter for about 10 minutes, you'll notice they harden and develop more of a roasted texture.

Pop one in your mouth and savor the deliciousness!

walnuts halves toasted on a baking sheet

Serving Suggestions

These holiday nuts are perfect to have in a candy dish around the house for guests to nibble on or for your enjoyment!

Highly recommend giving them as gifts in jars for an easy and yummy gift. Plus, it's inexpensive! You can make a huge batch and portion them out for multiple gifts.

You can also toss them on a salad or top your oatmeal with them. They're a great way to add sweetness, spice and crunch to a meal!

Recipe Tips & FAQs

How long can I store them?

Store in an airtight container for up to a week. They'll last long in the refrigerator and for a few months in the freezer.

Can I use other nuts besides walnuts?

Of course! Mix it up with pecans or almonds!

baking pan of sweet and spicy roasted walnuts
Print Recipe

Easy Spiced Walnuts Recipe

Holiday Spiced Walnuts with brown sugar, cinnamon, allspice and orange juice are baked crispy for a delicious sweet treat!
Prep Time15 minutes
Cook Time20 minutes
Total Time35 minutes
Course: Appetizer, Snack
Cuisine: American
Keyword: spiced walnuts, healthy candied walnuts, holiday nuts
Servings: 12 (3 cups)
Calories: 212kcal
Author: Monica Nedeff

Ingredients

  • 3 cups raw walnuts
  • 1 egg white
  • ¼ cup brown sugar
  • 1 teaspoons allspice
  • ¾ teaspoon cinnamon
  • ½ teaspoon salt
  • ¼ teaspoon cayenne pepper
  • 2 tablespoons orange juice
US Customary - Metric

Instructions

  • Preheat the oven to 325 degrees Fareinheight.
  • Whip the egg into a foam and coat the walnuts.
  • Mix the sugar, allspice, cinnamon, cayenne pepper and salt together. Sprinkle over egg white coated walnuts and mix well.
  • Add the orange juice and mix well.
  • Spread the walnuts on a baking sheet lined with parchment paper and bake for 20 minutes. Flip the walnuts halfway at the 10 minute mark to help them toast and crisp up on each side.

Notes

  1. The walnuts will be soft when they bake in the oven. Once you take them out to sit on the counter, they'll harden and crisp up!
  2. Give as a holiday gift in jars with ribbon.

Nutrition

Calories: 212kcal | Carbohydrates: 9g | Protein: 5g | Fat: 19g | Saturated Fat: 2g | Sodium: 103mg | Potassium: 148mg | Fiber: 2g | Sugar: 5g | Vitamin A: 30IU | Vitamin C: 2mg | Calcium: 35mg | Iron: 1mg

Roasted Butternut Squash with Cranberries & Apples

In this fall dish, we have butternut squash roasted with tart, fresh cranberries and sweet apples. It adds is a pop of color and flavor to any spread of food this holiday season!

Made with freshly squeezed orange juice, lemon juice, cinnamon, nutmeg and honey for sweet fall flavors. Citrusy, zesty and tartness is served up in this recipe - let's dive in!

About the Butternut Squash Bake

I love using fresh cranberries in recipes. When they bake in the oven they burst and ooze out their amazing tart flavors, which help balance out the sweet orange and honey.

They also add a different texture compared to the butternut squash, which I think is key in getting a good recipe.....no one wants the same texture!

I love the nutty flavor of butternut squash, and the spices (cinnamon and nutmeg) really enhance its amazingness!

I added apples for extra sweetness, and since they have a similar texture after baking to butternut squash, I wanted to make sure there was a heavy sprinkling of cranberries to get that burst of flavor, color and texture!

This recipe isn't overly sweet, which I love. I feel like a lot of holiday dishes are so sweet you can't even taste the cranberries or other ingredients. So if you're looking for a balance of sweet and tart in your side dish, this is it!

Recipe Steps

Start by peeling and chopping the butternut squash. If you've never peeled or chopped butternut squash, check out my post on butternut squash soup and look for the collage on steps.

Chop your apple and add your cranberries to the mix! No need for a bowl to mix everything together. Just add all the ingredients right into the casserole dish. One dish = easy clean-up!

Next, juice your oranges and lemons. I use two navel oranges and one medium-sized lemon to get enough juice. Pour over the fruit and veggies and sprinkle the spices over top. Drizzle the honey and mix well with a spoon.

Most of the good stuff will sit at the bottom, so make sure to give it a good stir.

Bake it in the oven for 45-50 minutes. Once the squash and apples start turning golden brown, you'll know it's ready to be taken out of the oven!

I love checking on the casserole and watching the juice bubble and cranberries burst.....Oh and the aroma! Your house will literally smell like Thanksgiving!

Serving Suggestions

This dish is not super sweet. If you prefer extra sweetness, try adding a sprinkle of brown sugar near the last five minutes of baking to add more sweetness. Or top with whipped cream and a spinkle of cinnamon!

Serve this dish as a side to your main meal. Allow it to sit for 10 minutes before serving to help the juice thicken at the bottom of the pan.

I highly recommend pouring the extra juice on top of the servings so that you get the orange and lemon notes.

Once you mix the dish up after baking, the pigment from the cranberries makes everything redder FYI - in case the look of the dish matters to you!

Get creative and change up the recipe and add chopped nuts to the mix like pecans or walnuts. Add some zest from the oranges and lemon if you want more zesty flavors.

Who says side dishes only work for main meals like lunch and dinner? Why not breakfast!

That's right, breakfast sometimes needs a punch of flavor and this zesty, sweet dish serves is right up! Try adding it into yogurt or oatmeal in the morning for a yummy fall breakfast. The sweetness and tartness adds delish flavor to the already sour yogurt, and for plain oatmeal, this dish brings all the flavor!

The flavors from the dish are best enjoyed while warm and the cranberries are oozy! Let me know below or on social how you're enjoying the dish! Hope you have a lovely and safe Thanksgiving!

Recipe Tips & FAQs

Can I prep this dish ahead of time?

Yes! It's definitely a great one to have ready before if you want to save time with the chopping. For optimal freshness, I wouldn't prep it more than a day in advance. Although, I wouldn't chop the apples ahead of time. Do everything but chopping the apples since they may turn brown from exposure to oxygen and add the apple right before baking.

Can I use frozen cranberries?

I've never used frozen before, but I don't see why not. However, I would let them thaw before using them in the recipe.

Print Recipe

Roasted Butternut Squash with Cranberries & Apples

Serve this flavorful dish during the holidays for a not overly sweet roasted vegetable side dish. Butternut squash, fresh cranberries and apples are roasted in orange juice, lemon juice, cinnamon, nutmeg and honey!
Prep Time15 minutes
Cook Time45 minutes
Total Time1 hour
Course: Side Dish
Cuisine: American
Keyword: butternut squash with cranberries, honey roasted butternut squash
Servings: 10 people
Calories: 88kcal
Author: Monica Nedeff

Ingredients

  • 6 cups chopped butternut squash (1 medium butternut squash)
  • 3 cups fresh cranberries
  • 2 cups chopped sweet apples (2 small apples)
  • ¾ cup freshly squeezed orange juice (2 navel oranges)
  • 3 tablespoons lemon juice (1 lemon)
  • 2 teaspoons cinnamon
  • ½ teaspoon nutmeg
  • ½ teaspoon salt
  • 2 tablespoons honey
US Customary - Metric

Instructions

  • Preheat the oven to 350 degrees Fareinheight.
  • In a large casserole dish, add the chopped butternut squash, apples and cranberries.
  • Pour the orange juice, lemon juice, cinnamon, nutmeg, salt and honey over top and mix well.
  • Bake for 45-50 minutes or until golden brown on the tops of the squash.
  • Let it sit for 10 minutes before serving.

Notes

  1. The orange juice, lemon juice and honey mixture will bubble as the dish bakes. Scoop some of the sweet, citrusy syrup over the baked dish when serving for added flavor.

Nutrition

Calories: 88kcal | Carbohydrates: 23g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Sodium: 121mg | Potassium: 394mg | Fiber: 4g | Sugar: 11g | Vitamin A: 8999IU | Vitamin C: 34mg | Calcium: 51mg | Iron: 1mg

Grilled Acorn Squash Slices

Grilled Acorn Squash with maple syrup, cayenne pepper, cinnamon and paprika make the perfect side dish to a fall spread of food or holiday gathering.

acorn squash slices with grill marks laying on a platter topped with roasted acorn seeds

I love the combo of sweet and spicy, and this recipe does that flavor combo justice. With sweetness from the maple syrup and spice from the cayenne pepper, each bite is full of carmelized sweetness and a warm kick.

The other key spice players are cinnamon and paprika for smoky, fall notes. This recipe comes together so quickly - cooking for less than 10 minutes on the grill so you don't have to wait long.

Just slice the acorn squash along its natural ridges, coat in the sweet and spicy glaze and grill on medium-high heat.

Cutting the Acorn Squash

Cutting an acorn squash can be tricky. Start by cutting the squash in half lengthwise. Then follow the squash's natural ridges as you cut the slices. Some slices will be thicker than others, so try to keep them around half an inch thick.

Knife slicing acorn squash into slices on a cutting board

I love grilling the slices this way so they cook quickly, and they're easy for serving. You can also chop the acorn squash crosswise along the width to get wavey rings. Either way works as long as the slices are similar in thickness.

Maple Syrup & Spice Glaze

Mix together the olive oil, maple syrup, cinnamon, paprika, cayenne pepper and salt in a large bowl. Add the acorn slices and mix to coat well.

acorn squash slices covered in maple syrup, cinnamon, cayenne pepper and paprika

You don't need to transfer the acorn slices to a pan, just leave them in the bowl and use tongs to transfer them from the bowl to the grill.

How to Grill Acorn Squash

Heat the grill to medium-high heat (around 450 degrees when starting). Grill for 4-5 minutes on each side.

The acorn squash cooks quickly since they're thinly sliced, so definitely check on them to make sure they don't burn.

When you get near the bottom of the bowl with the acorn slices, the slices will be soaked in the oil. Before placing those slices on the grill, knock those slices against the bowl before placing on the grill to remove any excess oil.

Otherwise, you might get some smoke from oil dripping down or a bit of a flame pop up!

Alternatives to an Outdoor Grill

The closest you can get to grilling indoors with a stove is using the broil function. The oven will heat up to over 500 degrees, so you can cook food quickly and get similar grill marks if you have a pan with slotted sections.

Another alternative is slow roasting it in the oven at 350 degrees if you're going for more of a softened texture rather than the crispiness a grill gives. Bake at 350 for 40 minutes.

Personally, I prefer broiling or grilling over baking since the texture is too soft and mushy from baking in my opinion!

Serving Suggestions

This recipe is perfect for Thanksgiving, but it can also be enjoyed at any time of year.

When serving for presentation, I highly recommend laying them on a platter and topping with roasted seeds. You could also add other toppings like pomegranate seeds or red pepper flakes for extra spice!

Try making it into a salad by serving the slices on a bed of greens. Sprinkle with cheese and other toppings for a delicious fall salad.

Or just enjoy as finger food!

grilled acorn squash slices with pomegranate seeds

Recipe Tips & FAQs

Should I discard the acorn squash seeds?

No! Try roasting them to have as a snack later! Coat them in olive oil, salt and any other favorite seasonings and roast for 15 minutes at 300 degrees Fareinheight. You could even use them as a garnish to this recipe!

Do I need to let the acorn slices marinate?

Nope! Just mix well in the bowl and throw on the grill!

How long do they last?

I would suggest eating them within three days. While they can last longer, the more they sit, the more likely the flesh will become soft and mushy and the peel will become tough.

acorn squash slices with grill marks laying on a platter topped with roasted acorn seeds
Print Recipe
5 from 1 vote

Sweet & Spicy Grilled Acorn Squash

Grilled Acorn Squash with maple syrup, cinnamon, cayenne pepper and paprika create a spicy, sweet side dish!
Prep Time15 minutes
Cook Time10 minutes
Total Time25 minutes
Course: Appetizer, Side Dish
Cuisine: American
Keyword: grilled acorn squash, grilled winter squash, grilled squash
Servings: 4 people
Calories: 177kcal
Author: Monica Nedeff

Ingredients

  • 1 acorn squash sliced lengthwise into ½ inch slices
  • ¼ cup olive oil
  • 1 tablespoon maple syrup
  • ½ teaspoon cinnamon
  • ¼ teaspoon paprika
  • ¼ teaspoon salt
  • ⅛ teaspoon cayenne pepper
US Customary - Metric

Instructions

  • Pre-heat the grill to medium high heat - around 450 degrees.
  • Cut the acorn squash in half lengthwise, remove the seeds and slice into ½ inch slices following the squash's ridges.
  • Mix the olive oil, cinnamon, paprika, cayenne pepper and salt in a bowl and add the acorn slices and mix well.
  • Using tongs, place the acorn slices on the grill. Grill for 4-5 minutes on each side.
  • Top with roasted acorn seeds, pomegranate seeds or any other favorite toppings and enjoy while warm!

Notes

  1. When grilling and getting near the bottom of the bowl of acorn slices, knock off the excess oil before placing on the grill to prevent any large flames or smoke from oil dropping off the squash.
  2. The squash will last well after grilling but are best eaten right after grilling. The peel will become tough once chilled and reheated.
  3. If roasting, heat the oven to 425 degrees Fareinheight and follow the recipe as is until cooking. Instead of grilling, roast in the oven for 35 minutes.
  4. If broiling in the oven, cook the squash slices on high for 10 minutes and follow the recipe as is.
  5. Don't discard the seeds! Try roasting them in a little oil, salt and pepper for a snack to have on hand.

Nutrition

Calories: 177kcal | Carbohydrates: 15g | Protein: 1g | Fat: 14g | Saturated Fat: 2g | Sodium: 149mg | Potassium: 388mg | Fiber: 2g | Sugar: 3g | Vitamin A: 432IU | Vitamin C: 12mg | Calcium: 44mg | Iron: 1mg

Vegan Butternut Squash Carrot Ginger Soup

This Butternut Squash Carrot Ginger Soup is vegan and so creamy, thanks to the coconut milk. Made easily in one pot - no need to roast the squash beforehand!

bread sitting on a bowl of butternut squash soup

I can't tell you just how much I love this soup! Of course, I'm a bit biased since they're my recipes, but there are favorites and this is one! You can't beat the flavors. The spiciness from the ginger, sweetness from the carrots and fall flavor from the squash and nutmeg make this Oooo so good.

If you're looking for a fall comfort meal, this is your recipe! It's creamy, smooth and full of warm spice.

I'm a huge fan of Panera Bread's Autumn Squash Soup like so many others! Are you a fan too? I get so excited when it launches each season and so sad when they stop serving it..........so I decided to come up with my own autumn squash soup!

I wanted to make this recipe vegan so that anyone can enjoy this and let me tell ya, even those who don't eat vegan will love this soup!

Squash Ginger Carrot Soup Ingredients

Here's all the lovely ingredients!

butternut squash, coconut milk, ginger, carrots and other ingredients
  • Butternut squash: 1 squash peeled and chopped is good. No need to roast it beforehand.
  • Carrots: need about 3 medium-sized carrots
  • Onion: the first step - sautee these in oil
  • Olive oil: for sauteing the onions
  • Garlic: 3 cloves
  • Ginger: added with the garlic to the onions after they have sauteed to help the flavors infuse!
  • Vegetable broth: adds salt and liquid to get all the veggies cooking
  • Sage: the perfect fall herb
  • Coconut milk: creamy goodness - also coconut goes so well with the other flavors!
  • Nutmeg - added spice and nuttiness

Chopping the Butternut Squash

No need for roasting the butternut squash before adding to the pot - aka a huge time saver! Roasted butternut squash is amazing, but for soup, it's not a necessary requirement.

collage showing how to cut a butternut squash into cubes
  1. First, slice the squash in half where the two halves are relatively the same in width. This makes it easier for peeling. Also, chop and discard the ends.
  2. Next, peel the skin off the butternut squash. It is thicker than most other vegetables, but a peeler will work well.
  3. Lastly, scoop the seeds out! The seeds are in the bottom half, so you'll need to slice that part half again lengthwise to access the seeds. You can discard the seeds or save them to roast later. I'll share more on that later in the post (highly recommend roasting them!)
  4. Then, chop the peeled squash. Set aside until ready to add to the soup!

Cooking the Soup

This one-pot vegan butternut squash soup is ready in 6 steps:

collage of steps to make the recipe
  1. Sautee the onions in oil for 5 minutes on medium heat.
  2. Once translucent, add the chopped ginger and minced garlic and cook another 3 minutes. The aromas that infuse the kitchen after adding the garlic and ginger are incredible!
  3. Add the chopped butternut squash, carrots, vegetable broth and nutmeg. Bring to a boil. Then reduce heat to a simmer and cover for 30 minutes.
  4. After 30 minutes, the veggies should be softened. Shake the can of coconut milk and add it to the pot. If wanting to add cream for garnish save a few tablespoons before adding the whole can into the soup.
  5. Blend with an immersion blender or in batches in a blender.
  6. Garnish with sage leaves or extra coconut cream on top!

Butternut Squash Soup Toppings

There are so many options, so let's dig into what you could do!

  • Roasted butternut squash seeds: when you cut and peel your butternut squash, don't discard the seeds! Save them to roast later. Wash them and allow the seeds to dry. Drizzle in a little oil, salt and any other spices you prefer and roast in the oven at 300 degrees for 15 minutes or until toasted.
  • Extra coconut cream: If you're going for a gorgeous presentation, couldn't recommend adding a swirl of cream more!
  • Sage leaves: Sage adds more savory notes to the soup and goes well with the flavors.
  • Nutmeg: Add an extra sprinkle of nutmeg if you love the spice and nuttiness.
  • Toasted coconut: complements the creamy coconut milk
  • Slice of toasted bread for dipping: this soup's texture is a creamy, thick and smooth consistency - perfect for dunking bread!
bowl of soup made of butternut squash, carrots and ginger with coconut cream swirled on top

Recipe Tips & FAQs

Can I use frozen butternut squash?

Yes! Save yourself time peeling and chopping by buying it frozen! Some stores also carry it fresh pre-chopped, and either option works well.

I don't like coconut, can I omit the coconut cream?

Of course - you do you! I've also eaten the soup without the coconut cream and love it that way as well. So you could try it without and then if you want to add in creaminess, drizzle a bit of heavy cream instead.

More Fall Recipes

Sweet Potato Turkey Skillet: the perfect savory meal you can use for breakfast, lunch or dinner

Pumpkin Protein Muffins: packed with 8 grams of protein and not overly sweet but all the fluffiness!

Pumpkin Pancakes: made easily with Bisquick and full of fall flavor

butternut squash soup topped with coconut cream, seeds and sage leaves
Print Recipe
5 from 1 vote

Vegan Butternut Squash Carrot Ginger Soup

This one pot butternut squash soup simmered with carrots, fresh ginger, nutmeg and garlic for a comforting autumn squash soup. Plus, it's made vegan with creamy coconut milk!
Prep Time15 minutes
Cook Time38 minutes
Total Time53 minutes
Course: Soup
Cuisine: American
Keyword: butternut squash carrot ginger soup, vegan butternut squash soup, butternut squash soup with coconut milk, butternut squash and sweet potato soup, butternut squash soup with ginger
Servings: 8 people
Calories: 115kcal
Author: Monica Nedeff

Ingredients

  • 1 tablespoon olive oil
  • 1 cup onion chopped
  • 3 cloves garlic minced
  • 2 tablespoons ginger chopped
  • 4 cups vegetable broth
  • butternut squash peeled and chopped (6-9 cups depending on size of squash)
  • 3 cups carrots chopped
  • ¼ teaspoon nutmeg
  • coconut milk (optional)
  • sage
US Customary - Metric

Instructions

  • Peel and chop 3 large carrots to get 3 total cups.
  • Chop and discard the ends of the butternut squash. Slice in half midway and peel the skin off. Scoop seeds out of bottom half and save to roast later or discard. Chop the peeled squash into cubes.
  • Heat a large stockpot over medium heat and cook the onions in the oil for 5 minutes or until they're translucent.
  • Add the minced garlic and chopped ginger and cook an additional 3 minutes.
  • Add the vegetable broth, chopped butternut squash, chopped carrots and nutmeg. Bring to a boil and reduce heat to a simmer. Cover and cook 30 minutes.
  • After 30 minutes, shake and open the can of coconut milk and stir it into the soup. Blend with an immersion blender or in batches with a traditional blender.
  • Garnish with sage leaves and additional coconut cream if desired.

Notes

  1. Reserve a few tablespoons of coconut milk if wanting to drizzle on top of the soup.
  2. For step by step instructions on cutting the butternut squash, please see the post.
  3. When reducing the heat to a simmer, don't put the heat to low. This temperature is too low for a  simmer and won't cook the vegetables in 30 minutes.

Nutrition

Calories: 115kcal | Carbohydrates: 25g | Protein: 2g | Fat: 2g | Saturated Fat: 1g | Sodium: 510mg | Potassium: 688mg | Fiber: 5g | Sugar: 7g | Vitamin A: 23152IU | Vitamin C: 34mg | Calcium: 90mg | Iron: 1mg

Healthy Pumpkin Protein Muffins

These fluffy and soft Pumpkin Protein Muffins are a delicious fall breakfast or snack on-the-go. Packed with 8 grams of protein from whole wheat flour, Greek yogurt and vanilla protein powder. Plus, all the pumpkin flavor!

two muffins stacked on top of each other on a baking rack

I love baked goods during the cooler months. Hello, banana bread and ginger snap cookies!

We have a pumpkin bread recipe we make on repeat in the fall, so I decided to create a pumpkin muffin recipe to change it up! These muffins are not only full of pumpkin flavor but also pack a nutritional punch.

They're high in protein, making them a great grab on-the-go snack or complete a healthy fall-themed breakfast!

Instructions

Okay, now time for the fun part - baking! The best part is how quickly and easily these muffins come together!

collage of making the pumpkin protein batter for the muffin tins
  1. Start by getting your dry and wet ingredients mixed well in separate bowls.
  2. Form a well in the dry ingredient bowl and pour the wet ingredients into it. Fold the ingredients together until you get your pumpkin muffin batter! Do your best to not overmix the batter. Otherwise, the muffins will be tough!
  3. Scoop into the muffin tins all the way full and bake for 25-30 minutes at 350 degrees Farenheight.
  4. The hardest part is letting them cool, but you definitely want to so that the center of the muffin sets - they're so soft!

Serving Suggestions

If having these muffins as breakfast, try paring them with cottage cheese, yogurt or fruit.

I LOVE Trader Joe's Pumpkin Butter. Oh my it's just one of those things I wait for to be restocked.......in fact I went to Trader Joe's on the first day of fall just to snag one of these guys! So worth it! Pumpkin butter on these healthy pumpkin muffins is just divine - an absolute must-try!

Recipe Tips and FAQs

What type of protein powder can I use?

I personally use a pea protein powder since it's high in iron, but you can use whatever you prefer!

How can I get my muffins to rise for maximum fluffiness?

Important question! Here's the key: don't let the batter sit. Once you mix the wet into the dry ingredients, quickly get the muffins in the oven. This allows the baking soda to do its best magic aka muffin fluffin' time!

Can you freeze the muffins?

Yes, absolutely! I love to make a bunch at once and pull them out of the freezer as I go through them. They heat up well in the microwave.

What can I do with the leftover pumpkin puree?

You can refrigerate it or freeze it to use later. Freezing it in dollops is great when you want to add just a little to a sauce or smoothie. You can also check out my recipes Pumpkin Bisquick Pancakes and Pumpkin Spice Kefir Smoothie for more fall foodie inspo!

bite taken out of a muffin resting face up on top of other muffins
two muffins stacked on top of each other on a baking rack
Print Recipe
4.58 from 7 votes

Pumpkin Protein Muffins

When you need a snack to grab on the go or an easy breakfast, these pumpkin muffins are a great option! Full of plant-based protein and spiced fall flavor!
Prep Time10 minutes
Cook Time30 minutes
Resting Time10 minutes
Total Time50 minutes
Course: Breakfast, Snack
Cuisine: American
Keyword: pumpkin protein muffins, healthy pumpkin muffins, whole wheat pumpkin muffins, pumpkin muffins with yogurt
Servings: 9 muffins
Calories: 222kcal
Author: Monica Nedeff

Ingredients

  • 1.5 cups whole wheat flour
  • ½ cup vanilla protein powder
  • 1.5 tablespoon pumpkin pie spice
  • ½ teaspoon baking soda
  • ½ teaspoon salt
  • 15oz canned pumpkin
  • ¼ cup milk
  • ½ cup Greek yogurt
  • ¼ cup avocado oil
  • ½ cup honey
  • 1 teaspoon vanilla extract
US Customary - Metric

Instructions

  • Preheat the oven to 350 degrees Fahrenheit.
  • Add the dry ingredients in a bowl: whole wheat four, protein powder, pumpkin pie spice, baking soda and salt and mix well. In a separate add the remaining wet ingredients: milk, canned pumpkin, Greek yogurt, avocado oil, honey and vanilla extract and mix well.
  • Create a well in the dry ingredients to pour the wet mixture into and mix together with a whisk or spoon being careful to not over mix. Overmixing will cause tough muffins.
  • Fill 9 muffin tins all the way full and bake for around 30-35 minutes or until a knife comes out clean. Allow the muffins to rest 10 minutes after baking.

Notes

  1. Try to get the batter in the muffin tins as soon as possible once the batter is mixed to allow the baking soda to do its best work in leavening the muffins.
  2. The batter will not be the usual muffin batter consistency - it'll be much thicker - similar to what you see in the pictures of the blog post.
  3. You can use any protein powder you prefer. I use a pea protein powder. If you don't like the chalky taste of most protein powders, try a collagen powder since they tend to have no flavor.
  4. Eat within a week if refrigerating. Otherwise, freeze them for up to 3 months. They reheat well!
  5. You don't have to follow the instructions for making 9 muffins. You can definitely break the batter up into a dozen muffins, but to get 8g of protein per muffin, you'll need to pour the batter for 9 muffins exactly. So, if protein matters to you then go for 9; otherwise, don't worry about it! 
  6. Try Trader Joe's Pumpkin Butter on the muffins for extra deliciousness!

Nutrition

Calories: 222kcal | Carbohydrates: 33g | Protein: 8g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Cholesterol: 14mg | Sodium: 218mg | Potassium: 137mg | Fiber: 2g | Sugar: 17g | Vitamin A: 297IU | Vitamin C: 1mg | Calcium: 77mg | Iron: 1mg

Bisquick Pumpkin Pancakes

Fall is here, which means it's time for pumpkin everything! These Bisquick Pumpkin Pancakes will hit the spot! Made with all the pumpkin, ginger and fall spice flavors to satisfy those fall pumpkin cravings.

single stream of syrup poured over a pancake stack with butter

A Family Favorite

The idea for this recipe came from an old ginger and pumpkin pancake recipe we found in the newspaper that became a family favorite. Unfortunately, we lost the recipe years ago and haven't found the newspaper cut out since.

So, I decided to try to replicate it! The two main components that I always remembered made these pumpkin pancakes stand out was the addition of molasses and ginger. So we got both in this pumpkin pancake recipe along with a lot of other yummy ingredients! Let's dive into the components!

Ingredients

  • Bisquick - makes pancakes easy peasy
  • Brown sugar - adds a touch of sweetness
  • baking powder - leavening agent to get the fluffiest pancakes!
  • pumpkin pie spice - get all the fall flavor in one spice
  • ground ginger - need a touch of extra warmth and spice
  • canned pumpkin - a must for pumpkin pancakes!
  • milk - helps thin the batter and adds richness
  • molasses - a must for this recipe!
  • eggs - helps create a moist texture and rich flavor
  • lemon juice - helps the baking soda in the Bisquick to activate and add air in the pancakes
  • vanilla extract - necessary in most fall baking recipes if you ask me!

Steps and Instructions

Whisk together the dry ingredients in a bowl and the wet ingredients in a separate bowl.

bisquick and dry ingredients in one bowl and wet ingredients in a smaller bowl

Make a well in the dry ingredient bowl to add in your wet mixture. Mix together and try to not overmix. It'll be lumpy and that's okay! If you overmix, the pancakes will be tough from too much gluten formation.

pumpkin pancake batter mixed together in a bowl

Heat your pan or griddle to medium heat or around 350 degrees Fareinheight. You want to make sure the griddle is fully heated up before cooking the pancakes. This will help get the buttery, crispy edges while maintaining a moist, airy interior.

Once the pan or griddle is fully heated, add a pad of butter. Personally, I think butter is a non-negotiable when it comes to creating the best pancakes, but you can also use oil!

Ladle about a ¼ cup batter onto the pan and allow the batter to cook. Once you see bubbles you know they're ready for flipping! Just make sure to not flip them too early; give the pancakes time to fully bubble up before flipping.

before and after flipping pancakes on the griddle

Pancake Topping Suggestions

One of my favorite things about pancakes is getting to add all the toppings! Here's some ideas:

  • Roasted pecans, walnuts or almond slices for a nutty addition. Sometimes we'll roast them plain in the oven or in a little butter on the stove to get a rich, crispiness!
  • Whip cream with banana slices
  • Trader Joe's Pumpkin Butter: I'm a big TJ fan and their pumpkin butter is incredible! So, of course it goes well on pumpkin pancakes too!

Other Fall Recipes

Pumpkin Spice Kefir Smoothie: I love probiotics! And this kefir smoothie is full of them, plus all the fall flavor!

Orange and Ginger Roasted Root Veggies: vegan and gluten-free and full of bold flavor! This makes an easy side dish for the holidays that everyone can enjoy.

fork holding a bite of syrup covered pancakes next to a stack of sliced pancakes
five pumpkin pancakes staked on a plate with a pad of butter on top
Print Recipe
5 from 2 votes

Bisquick Pumpkin Pancakes

This easy, fluffy Bisquick Pumpkin Pancakes recipe will become a family favorite. It's one of ours and I'm excited to share it with you!
Prep Time5 minutes
Cook Time20 minutes
Total Time25 minutes
Course: Breakfast
Cuisine: American
Keyword: Bisquick pumpkin pancakes, easy pumpkin pancakes
Servings: 8 people
Calories: 225kcal
Author: Monica Nedeff

Ingredients

  • 2 cups bisquick
  • 3 tablespoons brown sugar
  • 2 teaspoons baking powder
  • 2 teaspoons pumpkin pie spice
  • ¼ teaspoon ground ginger
  • 1 cup canned pumpkin
  • 1 cup milk
  • ¼ cup molasses
  • 2 eggs
  • 1 tablespoon lemon juice
  • 1 teaspoon vanilla extract
US Customary - Metric

Instructions

  • Heat a large pan or griddle to medium heat or 350 degrees Fahrenheit.
  • In a large bowl, whisk the dry ingredients: bisquick, brown sugar, baking powder, pumpkin pie spice and ground ginger together.
  • In a separate bowl, whisk the wet ingredients: canned pumpkin, milk, molasses, eggs, lemon juice and vanilla extract together.
  • Make a well in the dry ingredient bowl and add the wet ingredients into it. Mix together - careful to not overmix.
  • Ladle ¼ cup of pancake batter on the heated and buttered/oiled pan or griddle.
  • Allow the pancakes to cook and bubble. Flip when the batter has bubbled and the edges look crisp. Your spatula should be able to handle the weight of the pancake. Flip and continue to cook on the other side.
  • Serve with maple syrup and butter and any other favorite toppings.

Notes

  1. It's okay if the batter seems lumpy. Try to not overmix it since that'll create tough, not fluffy pancakes.
  2. Other toppings ideas include roasted nuts like almond slices, chopped pecans or walnuts, pumpkin butter and whipped cream and bananas.

Nutrition

Calories: 225kcal | Carbohydrates: 36g | Protein: 5g | Fat: 7g | Saturated Fat: 2g | Trans Fat: 1g | Cholesterol: 45mg | Sodium: 525mg | Potassium: 335mg | Fiber: 2g | Sugar: 18g | Vitamin A: 4878IU | Vitamin C: 2mg | Calcium: 190mg | Iron: 2mg

Ground Turkey Sweet Potato Skillet with Brussels Sprouts & Apples

Do you love a good, savory meal? Me too! This 1 skillet recipe is easy to make and sure to hit the spot!

spoon in turkey and fall vegetables

Made with lean ground turkey, onions, sweet potatoes, brussels sprouts and apples. This dish definitely feels like a fall meal but can also be enjoyed at any time of year.

The best part? You can use this recipe for breakfast, lunch or dinner!

Why I Love This Recipe

One of my favorite things about this dish is the variety of flavors. The apples and sweet potatoes add a touch of sweetness and the turkey and brussels sprouts add more savory notes.

It's the perfect fall harvest meal. You can get creative too and substitute the apples and brussels sprouts for other favorite fall produce.

I don't add too many seasonings to this recipe because it naturally has so much flavor. The salt from the broth helps bring out those flavors, which is why it's one of the most important steps.

Plus, the broth helps cook the fibrous sweet potatoes quickly and keeps the turkey moist....no one likes dry turkey!

But the best part might be that it comes together so easily in 35 minutes and the versatility in using the recipe is truly endless!

Pair it with eggs and toast and BOOM brunch is ready. Or add in a grain like rice, farro or quinoa to make a main dish for lunch or dinner....some many options. We'll get into more creative meal inspiration at the end of the post!

Plus, it comes together easily in one pan. One-pan meals are hard to beat for easy clean-up and ease of cooking!

fall harvest one pan dish

Skillet Instructions

In just a few simple steps, you can have a healthy fall harvest skillet hash ready to go! All you need is one large skillet and a small bowl.

Since there's only so much room in the skillet, we'll need the bowl to hold the cooked turkey while the veggies cook in the pan.

Below, is the recipe laid out in 6 easy steps.

collage of sweet potatoes and turkey cooking
  1. Start by heating your large skillet or pan over medium heat. The first item to cook is the ground turkey since it's raw. Once you can tell it's cooked through with no pink you are good to move on to the next step!
  2. Add the chopped onions and minced garlic. Cook them with the turkey for about 3 more minutes so that they soften.
  3. Scoop the turkey and onions into a bowl and set aside to make room for the other ingredients.
  4. In the skillet, add the chopped sweet potatoes, brussels sprouts and apples.
  5. Pour the veggie or chicken broth over the fruit and vegetables. This will help them steam and cook quickly! Cover with a lid and give it about 15 minutes to soften up....it'll smell amazing!
  6. Add the turkey and onions back to the skillet, mix all together and cover with the lid for 5 more minutes to bring all the flavors together.

And that's it - you got a large skillet full of yummy fall flavors, ready for enjoying!

Serving Suggestions

Breakfast: Create turkey hash breakfast burritos by adding in scrambled eggs to a tortilla with the ground turkey mixture plus some spinach and cheese. Or try cooking an egg over easy in the center of the skillet. Make room for an egg in the center and cover the skillet to help the egg cook.

Lunch or Dinner: Cook a grain like rice, quinoa or farro. Toss it all together for a warm and filling fall meal. If you're a stuffed peppers fan, try this as a beef alternative for the stuffing!

Salad Options: Add beans, greens and tortilla chips for a taco salad spin-off!

brussel sprous apples sweet potatoes and turkey in a pan

More Recipes to Try!

Need more ground turkey recipes? Try my Greek-Style Turkey Burgers! Made with spinach and feta cheese and topped with tzatziki - these turkey burgers are a blog favorite recipe!

For a fall sweet potato recipe, try my Roasted Root Vegetables recipe. Sweet potatoes, beets and carrots are coated in an orange and ginger honey glaze and roasted to perfection!

Love brussels sprouts? Try my Basil Roasted Brussels Sprouts recipe for a flavorful twist on brussels.

Recipe Tips and FAQs

How long do I cook the ground turkey?

Until there is no pink! This takes about 10 minutes when using medium heat. If you have a thermometer, it should read 165 degrees Fareinheight when it's cooked through.

What could I substitute for the brussels sprouts and apples if I don't have them?

You could try kale, spinach, cabbage, mushrooms, asparagus or broccoli. Really any veggie is up for game! If you try something different, let me know if the comments how it turned out!

ground turkey sweet potato skillet
Print Recipe
5 from 4 votes

Ground Turkey Sweet Potato Skillet with Brussels Sprouts

Ground Turkey Sweet Potato Skillet is a delicious fall harvest meal. It's easy to meal prep for breakfast, lunch or dinner. Serve it in an egg burrito, stuffed pepper alternative, taco stuffing or salad topper!
Prep Time10 minutes
Cook Time25 minutes
Total Time35 minutes
Course: Main Course
Cuisine: American
Keyword: ground turkey sweet potato skillet, Ground turkey skillet
Servings: 6 people
Calories: 227kcal
Author: Monica Nedeff

Ingredients

  • 1 pound ground lean turkey
  • 2 tablespoons olive oil
  • ¼ teaspoon salt
  • ⅛ teaspoon pepper
  • ⅔ cup diced onion
  • 1 teaspoon minced garlic
  • 3.5 cups peeled and diced sweet potato
  • 1.5 cups diced apples
  • 1.5 cups sliced brussels sprouts
  • ½ cup vegetable or chicken broth
US Customary - Metric

Instructions

  • Heat a large skillet over medium heat and cook the ground turkey in the oil, salt and pepper until there is no pink.
  • Add the onions and minced garlic and cook an additional 3 minutes to soften them. Scoop the turkey and onions into a bowl to set aside.
  • Next, add the brussels sprouts, apples and sweet potatoes in the pan. Pour the chicken or vegetable broth and cover with a lid. Cook for 15 minutes or until softened.
  • Add the bowl of cooked turkey and onions back into the pan, mix well, cover and cook for an additional 5 minutes. Enjoy!

Notes

  1. Cook the turkey until there's no pink or cooks to an internal temperature of 165 degrees Fareinheight. 
  2. Turn this one-pan recipe into a bunch of different meals: burritos, tacos, cook a sunny side up egg in the skillet with the turkey mixture, create warm grain bowls with the sweet potato, turkey hash, make stuffed peppers with it & more!

Nutrition

Calories: 227kcal | Carbohydrates: 24g | Protein: 20g | Fat: 6g | Saturated Fat: 1g | Trans Fat: 1g | Cholesterol: 42mg | Sodium: 263mg | Potassium: 632mg | Fiber: 4g | Sugar: 8g | Vitamin A: 11251IU | Vitamin C: 23mg | Calcium: 42mg | Iron: 1mg

Lavender Latte Recipe

This Lavender Latte is a game changer! Homemade lavender syrup plus your favorite espresso and steamed milk make this recipe a coffee lover's dream!

zoomed in shot of coffee milk foam adorned with lavender buds

If you're worried that this would be too complicated to make - trust me it's not! It's only those three ingredients previously listed (espresso, milk and the homemade lavender syrup). The syrup is just water, sugar and culinary lavender buds, so super easy!

I first fell in love with lavender lattes going to brunch with friends a few years back. I had no clue this concoction existed! I love lavender in all forms - food, lavender farm tours, essential oils, so trying it my coffee was a no brainer!

Although I will admit, I thought it sounded a bit strange at first......floral coffee? But once I had my first sip I was sold! I decided I had to learn how to make this at home, so here we are now with this recipe!

How to Make a Latte

Ever wondered what a traditional latte even is? Same. There's a million and one coffee drink options out there and they seem to vary from place to place in the world. After some internet snooping, I found traditionally, a latte is a 1:3 ratio of espresso to milk.

Although, in the States, we tend to add more milk and sugar. I personally love the strong coffee flavor, so this recipe is made following that 1:3 ratio. However, if you're more of a milk coffee person, change up the ratio as you see fit!

How to Make Lavender Syrup

My favorite part of the recipe! And easy peasy. Simple syrup is a 1:1 ratio of water to sugar and comes together in 4 easy steps.

4 step collage to make lavender syrup on the stove
  1. Add the water and culinary lavender buds to a small saucepan or pot. Bring to a gentle boil over medium heat and then reduce heat and allow the lavender to infuse the water for 5 minutes.
  2. The water will turn golden brown....sadly, not a pretty purple color, but know that's expected. We're essentially making tea! Once 5 minutes have passed, add the sugar and stir to help it dissolve. If needed, turn the heat up a notch to help the sugar melt. The important thing is to make sure the water isn't so hot that it's boiling and the sugar crystallizes.
  3. Once all the sugar is melted. Drain the syrup into a container over a colander to remove the lavender buds.
  4. Done! You got homemade lavender syrup to use in coffee or other yummy eats!

How to Make a Latte Without a Milk Frother

If you don't have an espresso machine or milk frother, you can still make lattes! How? I'll show you!

Ironically, our milk steamer broke the week when this recipe was planned, so I had to figure out a way around steaming milk without a milk frother. Although, if you have a hand held frother, use it! They do a good job!

But if you're like me this week with no frother or steamer, I gotchu! All you need is a microwave and little whisk.

Microwave your milk until it's hot but not boiling. For me, 1 - 1.5 minutes on high is enough. Then whisk the milk until it gets a bit frothy.

microwaving milk and whisking it to create frothy milk

It may not be the same as a steamer or frother, but it gets you a little foam! Gently and slowly pour it over your espresso so that the foam sits on top, and you're good to go!

Recipe Tips and FAQs

Where can I find culinary lavender?

You can buy it online on Amazon or Walmart or get it at specialty food stores like Whole Foods.

Can I use almond milk or another alternative?

Absolutely! Use whatever milk or milk alternative you prefer. I find whole milk gives it a rich, creamy flavor, but you can use any type of milk.

Can I make a latte without an espresso machine?

You sure can! There's always a way around problems! Just use your favorite strong, bold coffee instead.

overhead shot of a foamy latte with lavender buds sprinkled on top
lavender buds next to a foamy latte
Print Recipe
5 from 1 vote

Lavender Latte

This homemade Lavender Latte is easily made with 1 part espresso and 3 parts foamy milk and sweetened with homemade lavender syrup!
Prep Time10 minutes
Cook Time5 minutes
Total Time15 minutes
Course: Drinks
Cuisine: American
Keyword: lavender latte, lavender syrup for coffee
Servings: 1 person
Calories: 117kcal
Author: Monica Nedeff

Ingredients

Lavender Latte

  • 2 oz espresso or strong coffee of choice
  • 6 oz steamed milk
  • 2 teaspoons or to taste lavender simple syrup

Lavender Simple Syrup

US Customary - Metric

Instructions

For the Lavender Latte

  • Pour the espresso or coffee into a mug and stir in the lavender simple syrup (start with 2 teaspoons and adjust based on taste).
  • Pour the steamed or frothed milk on top, garnish with lavender buds and enjoy!

For the Lavender Simple Syrup

  • Add the water to a small saucepan and bring to a gentle boil over medium heat.
  • Once the water is gently boiling, take it off the heat and add the lavender. Allow the lavender to infuse the water for 5 minutes. The water should turn a purple hue.
  • Next, add the sugar and stir to dissolve. Put the pan back on the burner and turn the heat up to low heat. Stir to help the sugar dissolve.
  • Once all the sugar is dissolved, strain the syrup in a colander to remove the lavender buds and enjoy!

Notes

  1. When adding the sugar to the lavender and water, be careful to not turn the heat so high that the water boils. Otherwise, the sugar will crystalize.
  2. To steam the milk without a milk steamer, microwave the milk until it's hot but not boiling (about 1-1.5 minutes on high) and then use a whisk or handheld frother to create a foamy texture.
  3. If you don't have an espresso machine, try using your favorite strong, bold coffee instead.
  4.  I love the strong coffee flavor, so I like the 1:3 ratio of espresso to milk. However, if you prefer your lattes more on the milk side, add more milk as needed.

Nutrition

Calories: 117kcal | Carbohydrates: 16g | Protein: 6g | Fat: 3g | Saturated Fat: 2g | Trans Fat: 1g | Cholesterol: 14mg | Sodium: 94mg | Potassium: 310mg | Sugar: 16g | Vitamin A: 174IU | Vitamin C: 1mg | Calcium: 207mg | Iron: 1mg

Matcha Overnight Oats

Matcha Overnight Oats makes a healthy and easy meal prep breakfast option for when you're on-the-go or can be made as oatmeal in the morning.

two jars of overnight oats with chia seeds, matcha powder and banana slices garnishing the glass

This matcha oatmeal recipe is gluten-free, full of plant-based protein from Greek yogurt and chia seeds and sweetened with honey and splash of vanilla extract.

Sometimes I'll have matcha with breakfast....usually in drink form, but why not enjoy matcha in more ways than just drinks? How about, breakfast? Yes!

I love breakfast, but sometimes I find I need variety. Eating the same old thing gets boring after awhile. If oatmeal is a go-to for you like it is me then finding ways to change it up is a must!

What Does Matcha Taste Like?

If you've never had matcha before, it tastes earthy and nutty. It leans more on the bitter side, but I think it has some sweetness as well. It's definitely a flavor not everyone is a fan of, but personally, I love it!

Matcha has been studied for its numerous potential health benefits. If you're interested in learning more about this antioxidant-rich powder, check out this article: Top 5 Matcha Benefits.

So, if you're a matcha fan like myself or want to try a new hip overnight oats recipe, keep readin'!

Making the Matcha Oatmeal

Below is a collage of all the ingredients in a bowl and the before and after letting it sit. I use a whisk to help the matcha powder dissolve but a fork works too.

Essentially, just measure and dump the ingredients in a bowl or jar and mix well. It'll be thin after you first mix it, but thicken with time as the oats absorb the surrounding liquid and soften. After 2 hours, the oats should look like the picture in the bottom right corner.

collage of oats, yogurt, matcha powder and chia seeds in a bowl before and after mixing

Ingredients:

  • Matcha Powder - can't have matcha oatmeal without the matcha!
  • Almond milk - although, you can use whatever milk or milk alternative you prefer
  • Greek Yogurt - adds creaminess to the oats
  • Chia seeds - helps thicken up the oatmeal
  • Honey - helps sweeten it up
  • Vanilla extract - complements the matcha flavors well!

I do an equal ratio of oats to liquid and add a small amount of yogurt. I find the texture thickens up well with this ratio, plus the chia seeds help. If you find you like your oats thinner, add more almond milk. If you find you need it thicker, add more chia seeds.

Refrigerate overnight and grab and go in the morning! You can serve the oats hot or cold, whichever you prefer. Do you eat your overnight oats cold or heat them up? I've been finding I like warming them up a bit before to change it up, but cold oats work well when you're in a pinch!

Side note: Isn't that green color gorg?! Not only delish, but beauuutiful too!

Close up of a glass jar of green overnight oats with chia seeds

That's it! A super easy and a fun way to change up your breakfast to fuel your morning. The overnight oats are packed with protein and fiber, so it'll help keep you full throughout the morning.

I like to add diffferent toppings on my oats. Sometimes banana slices, other fruit like raspberries or blueberries, granola or coconut flakes. You could also drizzle nut butter on top for added protein and healthy fats. There are so many ways to customize this recipe, so let me know below any of your favorite ways to make overnight oats!

More Breakfast Meal Prep Recipes

  • Farro Breakfast Bowls - Need a change-up from oats? This is the recipe for you! Farro is packed with nutrition and makes a delicious breakfast cereal.
  • Kefir Overnight Oats - use frozen fruit, old fashioned oats and your favorite kefir for a nourishing and yummy breakfast on-the-go.
  • Flaxseed Pudding - easily made with dates, almond milk and ground flaxseed for a vegan and gluten-free breakfast or snack option.

Recipe Tips & FAQs

Can you heat overnight oats?

Yes, you can! When you heat it up, it'll get thicker like traditional oatmeal.

How long does it take for the oats to absorb the liquid?

Within 2 hours the oats will abosrb the liquid. However, heating the oats up will quicken the process.

My oats are too thick! What can I do?

If the oats seem too thick or pasty, add more liquid to help thin it.

jar of overnight oats with a spoon of matcha powder next to it
Print Recipe

Matcha Overnight Oats

This overnight oats recipe is super easy to meal prep for a healthy, gluten-free breakfast-on-the-go full of plant-based protein from chia seeds & Greek yogurt!
Prep Time5 minutes
Total Time5 minutes
Course: Breakfast
Cuisine: American
Keyword: matcha overnight oats, matcha oatmeal, matcha breakfast
Servings: 1 person
Calories: 305kcal
Author: Monica Nedeff

Ingredients

  • ½ cup old fashioned oats
  • ½ cup milk or milk alternative of choice
  • ¼ cup Greek yogurt
  • 1 teaspoon matcha powder
  • 2 teaspoons chia seeds
  • 1 teaspoon honey
  • dash of vanilla extract
US Customary - Metric

Instructions

  • Measure all the ingredients into a jar or bowl and mix well.
  • Refrigerate and enjoy the next morning!

Notes

  1. Oats need about 2 hours to absorb all the liquid.
  2. You can microwave overnight oats. This will also speed up the waiting time for the oats to soften.
  3. If your oatmeal is too thick, add more almond milk. If the texture is too thin, add more chia seeds to help absorb the liquid.

Nutrition

Calories: 305kcal | Carbohydrates: 44g | Protein: 18g | Fat: 6g | Saturated Fat: 2g | Trans Fat: 1g | Cholesterol: 8mg | Sodium: 74mg | Potassium: 430mg | Fiber: 7g | Sugar: 14g | Vitamin A: 438IU | Vitamin C: 1mg | Calcium: 274mg | Iron: 3mg

Kale Omelette with Sun-Dried Tomatoes & Feta Cheese

This Mediterranean omelette is made with sauteed kale and onions, sun-dried tomatoes & feta cheese, making it a delicious and healthy Mediterranean inspired breakfast.

two omelettes on separate white plates with a fork and knife resting one plate

One of my favorite weekend brunch go-to's is this easy 4 step omelette. It doesn't take long to whip up, and you can change up the recipe a ton of different ways. Add bell peppers, swap kale for spinach, add dried herbs, etc.

This recipe is for one person but can easily be made for more. It's made with two eggs and whisked with milk for a creamy and fluffy texture.

It's so easy to make and full of delish flavor! I'm a big fan of eggs, so if I had to choose one breakfast to eat for the rest of my life, I would probably pick an omelette.....preferably this one!

So, let's get cookin'!

Omelette Steps and Instructions

collage of kale and onions sautéing and eggs cooking on the stove
  1. Start by sauteing the kale and onions in the oil and garlic. Sauteeing the kale will help breakdown the fibers. I omit any kale pieces with stalks and try to add only the leaves.
  2. Add in your sun-dried tomatoes once the kale and onions are done (about 5 minutes) to help heat them up. Then add in your whisked eggs and milk.
  3. Turn the heat to low and allow the egg mixture to cook. Using a spatula, wipe the sides of the pan to see how much of the omelette is cooked. Add your feta in the center and once the omelette is mostly cooked (you can lift the edges of the omelette but it still has a bit of runny egg), you can fold the omelette in half.
  4. Once folded, let the omelette finish cooking and serve!
close up of fork holding a bite of omelette

Serving Suggestions

I always have my omelettes with fresh fruit and toast. Easy and simple always wins!

You can make the omelette into a sandwich with the toast or enjoy separately. Greens tossed with a little balsamic and oil is nice if you're having this closer to lunch to make the meal more of a brunch.

Garnish with fresh herbs like chives or basil if so desired - enjoy!

omelette stuffed with kale served on a white plate
Print Recipe

Kale Omelette with Sun-Dried Tomatoes & Feta Cheese

Love omelettes? This kale omelette with Mediterranean flavors from sun-dried tomatoes and feta cheese will hit the spot at your next brunch!
Prep Time5 minutes
Cook Time15 minutes
Total Time20 minutes
Course: Breakfast
Cuisine: Mediterranean
Keyword: kale omelette, mediterranean omelette
Servings: 1 person
Calories: 303kcal
Author: Monica Nedeff

Ingredients

  • 2 eggs
  • 2 tablespoons milk
  • pinch of salt
  • 2 teaspoons olive oil
  • ¼ teaspoon minced garlic
  • ¾ cup chopped kale
  • 1 tablespoon diced onion
  • 1 tablespoon chopped sun-dried tomatoes in olive oil
  • 1 tablespoon crumbled feta cheese
US Customary - Metric

Instructions

  • Heat a small pan over medium heat and as the pan heats up, whisk together the eggs, milk and pinch of salt in a bowl.
  • Once the pan is hot, saute the onions and kale in the oil and minced garlic for about 5 minutes.
  • Once the leaves wilt and the onions become translucent, add in the sun-dried tomatoes and saute together for another minute before adding the wisked eggs.
  • Turn heat to low and let the egg mixture sit and cook until there is just a little bit of runny egg mixture left uncooked and add the feta cheese in the center of the omelette.
  • Using a spatula, wipe the side of the pan to gently lift up the omelette and fold in half.
  • Allow the omelette to finish cooking and then serve immediately. Garnish with fresh herbs if desired like chives or basil & enjoy!

Notes

  1. To help notice when the omelette is ready to be folded, twist the pan from side to side to see how much is cooked. The runny part should be sitting on top of the cooked part. When you run your spatula underneath the omelette, it should be able to support the omelette in order to flip it.

Nutrition

Calories: 303kcal | Carbohydrates: 12g | Protein: 18g | Fat: 21g | Saturated Fat: 5g | Trans Fat: 1g | Cholesterol: 337mg | Sodium: 331mg | Potassium: 662mg | Fiber: 1g | Sugar: 3g | Vitamin A: 5744IU | Vitamin C: 76mg | Calcium: 173mg | Iron: 3mg

Flaxseed Pudding Recipe

This Flaxseed Pudding is vegan and gluten-free and makes for an easy snack or breakfast!

glass container of pudding with yogurt and cinnamon swirled on top

Ever had chia pudding? Well, flaxseed pudding is similar but different in texture. Flaxseeds absorb a lot of liquid but not as much as chia seeds, and the pudding texture isn't as "seedy" compared to when it's made with chias. I love a good chia pudding, but if you haven't jumped on that bandwagon, give flaxseeds a try!

I usually make this recipe as a snack, but it also works well for breakfast too.

How to Make the Pudding

In a blender, add all your ingredients and blend until smooth. The dates take a bit of time to grind up and blend in fully. The consistency will be thin, but it'll thicken up as it sits and the ground flaxseeds absorb the liquid.

almond milk, ground flaxseed and dates before and after blending

Next, pour into a small container and refrigerate for 1-2 hours to allow the pudding to set. Once set, top with extra toppings like granola, jam, yogurt, or cacao nibs.

With fall on its way, I love adding in apple butter or pumpkin butter to add in spice and fall flavors!

Ground vs Whole Flaxseed

Whole flaxseed: Flaxseed is known for being high in fiber and heart-healthy fats like omega 3s. Since the shell of the seed is made out of insoluble fiber (something we can't digest and break down) the flax may pass through the body intact and undigested....similar to corn!

Ground flaxseed: It's easier for the body to digest since the shell is broken down and exposes the healthy fats, vitamins and minerals. So the best way to consume flaxseed is by using it in its ground form.

If this is new to you and you already have flaxseed but it's whole not ground - no worries! You can make your own homemade ground flaxseed by using a coffee grinder, blender or food processor. Blend or grind the seeds until you get a fine texture.

close up of a spoonful of flax pudding mixed with yogurt, cinnamon and cacao nibs

Flaxseed FAQs

How do I store flaxseed?

Store your flaxseed in a cool, dark space like a refrigerator or freezer. This will help preserve the healthy oils and prevent them from going rancid.

Is flaxseed gluten-free?

Yes! Flaxseeds are naturally gluten-free. Gluten is found in wheat, barley and malt, which flaxseed doesn't contain. The only concern is cross-contamination during processing and manufacturing, so check for a gluten-free certification on the label if you need to eat gluten-free.

Is ground flaxseed the same as flaxseed meal?

Yes, flaxseed labeled "ground" or "meal" are the same. Both are finely ground versions of whole flaxseed.

glass container of pudding with yogurt and cinnamon swirled on top
Print Recipe

Flaxseed Pudding Recipe

This gluten free & vegan Flaxseed Pudding makes a delicious snack or breakfast! Easily made with dates, almond milk and ground flaxseed.
Prep Time5 minutes
Total Time1 hour 5 minutes
Course: Breakfast, Snack
Cuisine: American
Keyword: vegan, gluten-free
Servings: 1 person
Calories: 225kcal
Author: Monica Nedeff

Ingredients

  • 2 tablespoons ground flaxseed
  • 2 pitted dates
  • ½ cup almond milk
  • toppings: yogurt, cacao nibs, jam, apple butter, pumpkin butter, cinnamon, sliced almonds
US Customary - Metric

Instructions

  • In a blender, add the ground flaxseed, almond milk and dates. Blend until smooth.
  • Pour into a small container and refrigerate for 1-2 hours to allow the pudding to set.
  • Once the pudding is set, top with any additional toppings - enjoy!

Notes

  1. The consistency of the pudding will be thin right after blending. As the mixture sits, it'll thicken into a thicker pudding consistency.

Nutrition

Calories: 225kcal | Carbohydrates: 41g | Protein: 4g | Fat: 7g | Saturated Fat: 1g | Sodium: 167mg | Potassium: 448mg | Fiber: 7g | Sugar: 32g | Vitamin A: 72IU | Vitamin C: 1mg | Calcium: 216mg | Iron: 1mg

Black Bean Corn & Feta Dip

If you love a versatile recipe that can be made into a snack or meal, then you'll love this easy bean dip! Have it as a snack, side dish or a main meal by turning it into a Chipotle-style bowl.

black tortilla chips sitting in a bowl of black bean and corn salad

Made with canned beans, sweet corn, crumbled feta cheese, red bell pepper, green onions, fresh cilantro and dressed in an apple cider vinaigrette. The perfect combo of sweet, tangy and salty!

With summer coming to an end soon, I'm still hangin' on by making my favorite summertime recipes. This one definitely ranks high as a favorite!

Chips and dip are party staples and a must for any gathering....even if it's just a socially distant family party - whoohoo! Another week down in quarantine calls for a celebration!

So, if you're like me, lookin' for end of summer dip to go with your "another week down quarantine household celebration" or just need a delish snack to have around the house, look no further!

The best part is that it's so easy to make and takes little time. Who doesn't love that?

Recipe Ingredients and Instructions

collage of steps to make the dip

Ingredients

  • Black Beans: one 15 oz can drained and rinsed
  • Corn: one 15 oz whole kernel sweet corn can drained but not rinsed....want to retain that sweetness!
  • Feta Cheese: 1 cup crumbled or a block of feta crumbled by hand
  • Red Bell Pepper: ½ cup finely diced
  • Green Onion: ½ cup sliced
  • Cilantro: ¼ cup chopped cilantro for the fresh flavor! If you aren't a cilantro fan, try parsley.

Instructions

  • Open the canned beans and corn. Rinse the beans before adding them to the bowl and drain the corn.
  • Wash and chop the bell pepper, green onions and cilantro & add to the bowl.
  • Add in the crumbled feta cheese.
  • Wisk the olive oil, apple cider vinegar and sugar until all the sugar crystals melt. Then, pour onto the bowl with all the ingredients.
  • Mix well, refrigerate for an hour and enjoy!

Serving Suggestions

When serving as a dip, any tortilla chip will do but the scooped type is the best to get all the delicious ingredients onto the chip. We didn't have scoops during the time of the photos, but they make all the difference!

If you're making this into a meal, Chipotle bowl style, cook rice and season it with salt, lime and cilantro. Add chicken breast, guacamole, salsa and top your bowls with extra cilantro and a lime wedge. This is one of my favorite dinners - it's so good!

Another meal option: make breakfast black bean burritos! Scramble some eggs and include the dip in the burrito for extra flavor.

Use the dip as a salad topper. I love doing this because it makes salads so easy. Just get a bowl of your favorite greens and top with the bean salad. You don't even need a dressing because the oil and vinegar in the bean and corn dip has you covered.

There's so many ways you can you use this recipe! Let me know below if you have any others!

black tortilla chip topped with black bean and corn salsa

Other Summer Recipes:

Recipe Tips & FAQs

I don't have apple cider vinegar, can I use white vinegar?

Yes, definitely! Although, you may want to add more sugar since the apple cider vinegar is sweeter. Taste test the vinaigrette before adding to the bowl of ingredients.

I don't like cilantro! Can I use something in place of it or can I avoid it?

You can try parsley! I've never used it before, but parsley has a fresh, crisp taste that I think would go well. Otherwise, just omit the cilantro from the recipe.

How long does this last?

For optimal freshness, eat within 3 days. If it's been sitting for a while, make sure to stir the bean dip before serving to help the vinaigrette recoat the ingredients.

black tortilla chips sitting in a bowl of black bean and corn salad
Print Recipe
5 from 1 vote

Black Bean Corn & Feta Dip

Grab your chips - this bean and corn dip with a sweet apple cider vinegar dressing is the perfect pairing for your chips! It works well for cookouts or any gathering when chips and dip are a must!
Prep Time15 minutes
Total Time15 minutes
Course: Appetizer
Cuisine: Mexican
Keyword: ugly dip
Servings: 6 people
Calories: 151kcal
Author: Monica Nedeff

Ingredients

  • 1 15oz can of black beans rinsed and drained
  • 1 15oz can sweet whole kernel corn drained
  • 1 cup crumbled feta cheese
  • ½ cup red pepper diced
  • ½ cup green onions chopped
  • ¼ cup chopped cilantro
  • ¼ cup olive oil
  • ⅓ cup apple cider vinegar
  • 1 tablespoon sugar
US Customary - Metric

Instructions

  • Add drained and rinsed black beans and drained corn into a bowl with the crumbled feta cheese.
  • Chop the bell pepper, green onions and cilantro & add to the bowl.
  • Wisk the apple cider vinegar, olive oil and sugar until all the sugar crystals melt. Pour over the bowl and mix well.
  • Refrigerate for an hour and enjoy!

Notes

  1. You can use white vinegar as a substitute for apple cider vinegar. However, you may need to add more sugar since the white vinegar isn't as sweet as the apple cider vinegar. After you make the vinaigrette, taste test to check!
  2. If the bean dip has been sitting out for a while, give it a good stir to get the vinaigrette mixed in well before serving.
  3. If you don't like cilantro, parsley is another option.

Nutrition

Calories: 151kcal | Carbohydrates: 5g | Protein: 6g | Fat: 12g | Saturated Fat: 3g | Cholesterol: 13mg | Sodium: 227mg | Potassium: 63mg | Fiber: 1g | Sugar: 4g | Vitamin A: 517IU | Vitamin C: 18mg | Calcium: 8mg | Iron: 1mg

Lemon Cucumber Mint Ginger Water

Need help drinking more water? My Lemon Cucumber Mint Ginger Water will solve that problem! This homemade flavored water recipe is easy to make and so refreshing, let's get into it!

close up of a glass mug of cucumbers, lemon, mint and ginger in water

The mint in our garden is thriving....to the point, it's starting to resemble a mint field!

I usually go out and grab a few sprigs of mint to add to my lemon water and refill the glass as I go throughout the day.

While I love my lemon and mint water combo, I need a change-up! So, I thought I'd experiment by adding ginger and cucumber.

overhead display of mint leaves and sliced ginger, cucumber and lemon

The verdict? DELISH. You have the spice of the ginger, the citrus of the lemon and refreshing flavor of the cucumber and mint. You can even snack on the cucumber slices as you go through the water!

Back in my dietetic internship, many of my patients struggled with drinking enough water. Adding lemon or other fruit and herbs was often my recommendation as an alternative to help folks get enough water since water is so crucial in the body's ability to function optimally.

What are the Benefits of Drinking Water

Water is vital to life. In fact, our bodies are 50-60% water! So the benefits of water are numerous! It's needed to support digestion, bowel regularity, removal of waste, lubrication of joints and regulation of body temperature through sweating and breathing.

So, how much do we need? Typically, women need 9 cups and men need 12.5 cups of water a day. But it will vary from person to person due to activity level, altitude, medical condition, etc.

A good rule of thumb is to check your urine. If it's light yellow, then congrats! You're hydrating well! If it's more of an amber color or darker yellow, well my friend, it's time to start increasing your water intake.....and time to start making some pitchers of infused water to help ya out!

How to Make Flavored Water

Ready in just four steps: muddle, slice, pour and refrigerate!

collage of steps to making homemade flavored water
  1. Muddle your mint leaves and chopped ginger with a spoon to help release the oils. It won't make the mint leaves look pretty, but it's worth it for that flavor!
  2. Add the sliced cucumber and lemon slices. Don't muddle or squeeze the lemon slices; otherwise, they'll overpower everything else.
  3. Pour 8 cups of water into the pitcher and stir well.
  4. Refrigerate for at least 2 hours to allow the fruit and herbs to infuse the water. Enjoy!

Make sure to wash any of the fruit or herbs before mixing it into the water. You can use a 1:1 ratio of vinegar to water or good ol' water and soap.

If you need more infused water inspo, here's some other ideas to add flavor. Mix different fruits, herbs and spices for endless flavor combos:

  • Citrus: lemons, limes, oranges, grapefruit
  • Herbs: Mint, basil, lemon balm
  • Fruit: berries, cucumber, kiwi
  • Spices: ginger, cinnamon sticks, cloves

Is This a Detox?

No! You'll see a lot of folks promoting infused water as a helpful "detox" or weight loss tool. However, this is not backed up by science. Our bodies have their own natural system to detox aka our liver and kidneys. Hydrate your body well and let it do its natural process.

Drink infused water because you love it or find it helpful in meeting your water needs - not because someone told you it would help heal a medical condition that truly requires medical treatment. If you want more information on the buzz around detox diets, check out this article by the Acadamy of Nutrition and Dietetics.

overhead shot of two glass mugs of water with lemon slices and mint

Recipe FAQ & Tips

How long does it take for the fruit and herbs to infuse the water?

I recommend giving a pitcher that holds 8 cups of water at least 2 hours. Taste test at the 2-hour mark and give it more time if it's needed or remove the fruit and herbs if the flavors are strong enough.

Can I make this the night before and let the pitcher of water sit overnight to infuse?

Absolutely! However, I would remove the lemon slices in the morning so that the water doesn't become bitter due to the rind of the lemon.

How do I get the mint and ginger flavors to infuse well?

Muddle them with a spoon before adding the rest of the ingredients. I love the spiciness of the ginger, and I'll even poke it with my metal straw after pouring it in a glass to get even more ginger amazingness!

How long does a pitcher of water last?

You can store the pitcher of water for up to 5 days. However, the flavors may become too strong as the herbs and citrus sit in the water. Once the water reaches the point of poignancy you desire, take out the chopped herbs and citrus with a colander.

close up of single glass mug of cucumbers, lemon, mint and ginger in water
Print Recipe
5 from 1 vote

Lemon Cucumber Mint Ginger Water

Lemon Cucumber Mint Ginger Water is a refreshing citrus and ginger infused water recipe & super easy to make at home!
Prep Time2 hours
Total Time2 hours
Course: Drinks
Cuisine: American
Keyword: cucumber water benefits, lemon cucumber mint water
Servings: 8 people
Calories: 9kcal
Author: Monica Nedeff

Ingredients

  • 1 large lemon thinly sliced
  • ½ cucumber sliced (about 1 cup)
  • ¼ cup packed mint leaves
  • 3 tablespoons chopped ginger
  • 8 cups water
US Customary - Metric

Instructions

  • Peel and chop 3 tablespoons ginger.
  • Bruise the mint leaves and muddle the chopped ginger with a spoon in a glass pitcher to help release the oils.
  • Add the sliced lemon and cucumber and pour 8 cups of water into the pitcher.
  • Allow the fruit and herbs to sit in water for 2 hours before serving and stir well before pouring.
  • Enjoy in mason jars, cups or take it with you on the go in a water bottle with reusable staws!

Notes

  1. You can make the recipe the night before and let the water pitcher sit overnight. However, I would recommend removing the lemon slices in the morning to prevent the water from turning bitter due to the rind.
  2. To help the mint and ginger infuse well, it's key to bruise the leaves with a spoon and muddle the chopped ginger.
  3. The infused water can be stored for up to 5 days in the refrigerator.

Nutrition

Calories: 9kcal | Carbohydrates: 2g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Sodium: 13mg | Potassium: 63mg | Fiber: 1g | Sugar: 1g | Vitamin A: 76IU | Vitamin C: 8mg | Calcium: 17mg | Iron: 1mg

f you ever make a recipe, tag me on Instagram @monicanedeff.rdn I love seeing your creations and sharing them with the community! Please comment and give this recipe a star rating if you’ve made it as it greatly helps support this blog and my small biz, thank you!

Breakfast Papaya Bowl

Papaya Bowls make a delicious, healthy breakfast or snack. Load them up with your favorite toppings like granola, fresh fruit, chia seeds and yogurt for a filling and satisfying meal.

papayas sliced in half facing upwards and topped with yogurt and fruit

Remember when zucchini boats took the world by storm? Well, if you ask me, these look like papaya boats!

I'm all about simple recipes like taking a veggie or fruit and turning it into a main dish by stuffing it with yummy ingredients. So, this felt like a fun, easy recipe - jump on board! Time to make some papaya boats!

What Does Papaya Taste Like?

Have you ever had papaya? If not, I highly recommend trying it plain! Papaya has a buttery flavor. It's very sweet when ripe and super bitter when unripe, which is why I always make sure it's ripe before slicing.....otherwise, it isn't too tasty.

Nutritional Profile

Papaya is nutritious too. Full of fiber, folate, antioxidants, vitamin A and C. Papain is a digestive enzyme found in papaya and helps aid protein digestion.

Peak season is summer into early fall, so it's still a great time to buy papayas!

four papaya halves facing upward filled with fruit and granola

Tropical Vibes

This recipe makes me think of something I would eat in Bali, Hawaii or another tropical destination. I remember eating so many mangos and papayas in Hawaii last summer, and they were out of this world good!

While we may not be taking our usual summer vacations this year, we can still transport our taste buds. So, let's go somewhere tropical with this week's recipe!

Making Papaya Boats

Pretty simple! Just 4 steps to a delish, tropical-inspired breakfast.

collage of steps for cutting, scooping and filling a papaya
  1. Cut the papaya lengthwise. You'll know your papaya is ripe when you gently press near the stem and the fruit gives back a little. The skin of the papaya will become more yellow than green when it becomes ripe.
  2. Scoop out and discard the black seeds with a spoon. Fun fact: Papaya seeds are edible! They have a peppery flavor. Try throwing them in a salad if you want to try them in food.
  3. Fill the bottom of your boats with 1 cup yogurt. I sometimes do plain yogurt with honey or use a single-serving container of flavored Greek yogurt. If you have smaller papayas, like the ones I have in the above pictures, you may need to carve out more of the center to make room or just use less yogurt.
  4. Add the rest of your toppings to your papaya boats! I add a bit more fruit, chia seeds and granola.

Recipe FAQ & Tips

Can I use a large papaya?

Absolutely! I used smaller papayas because that's all that my local grocery store has right now. Larger papayas work just fine too!

How do I know when my papaya is ripe?

Shades of yellow, red and orange mean the papaya is ripening. Papayas that are mostly green are typically unripe. Gently press near the stem of the papaya. If you get a little give then, it's ready for eating.

Can I meal prep this recipe?

When it comes to eating fruit, it's best to eat it right after you slice it. Therefore, I'd recommend not meal prepping this recipe, and enjoy the papaya boats shortly after you make them.

What if I am making only one serving and need to save the other half of papaya? How can I store it so that it won't go bad?

Wrap the leftover papaya half in saran wrap to prevent as much oxygen exposure as possible. Store in the refrigerator and eat within 3 days.

Let me know if you try this fun recipe! It's super easy and delish to make. Drop any other toppings ideas too. I always love changing it up!

If you need more breakfast ideas, then check out my farro breakfast bowl for another healthy bowl recipe or my strawberry kefir smoothie bowl for more sweet, tropical flavors!

papayas sliced in half facing upwards and topped with yogurt and fruit
Print Recipe

Breakfast Papaya Bowl

Papaya Bowls are an easy, healthy tropical breakfast recipe. Slice, scoop & top your papaya with yogurt, chia seeds, granola & fruit.
Prep Time10 minutes
Total Time10 minutes
Course: Breakfast, Snack
Cuisine: American
Keyword: healthy, tropical
Servings: 2 people
Calories: 345kcal
Author: Monica Nedeff

Ingredients

  • 1 ripe papaya halved lengthwise with seeds removed
  • 2 cups yogurt
  • ½ cup granola
  • 2 teaspoons chia seeds
  • additional toppings Ideas: fresh fruit, flaxseed, wheat germ, nuts, seeds, honey
US Customary - Metric

Instructions

  • Slice the papaya in half lengthwise and remove the seeds with a spoon.
  • Fill the center of each papaya half with 1 cup yogurt, ¼ cup granola, 1 teaspoon chia seeds, additional fruit or other toppings - enjoy!

Notes

  1. This recipe is best to be made the morning of eating instead of meal prepping.
  2. Seeds are discarded in this recipe. However, the papaya seeds are edible if you want to eat them.
  3. The skin of the papaya will turn shades of yellow, red and orange when it's ripe. When gentle pressure is applied, the skin should give a little once ripe and ready for eating. 
  4. If you have a smaller papaya, like the ones in these pictures, you may need to carve out the center of the papaya to make enough room for yogurt or use less yogurt.
  5. For yogurt, you can use a single-serving container or scoop it out of a larger container.

Nutrition

Calories: 345kcal | Carbohydrates: 46g | Protein: 25g | Fat: 8g | Saturated Fat: 1g | Trans Fat: 1g | Cholesterol: 10mg | Sodium: 95mg | Potassium: 693mg | Fiber: 6g | Sugar: 25g | Vitamin A: 1454IU | Vitamin C: 93mg | Calcium: 302mg | Iron: 2mg

If you ever make a recipe, tag me on Instagram @monicanedeff.rdn I love seeing your creations and sharing them with the community! Please comment and give this recipe a star rating if you’ve made it as it greatly helps support this blog and my small biz, thank you!

Kefir Overnight Oats with Frozen Fruit

Ready for a quick and easy breakfast? I got a 3 ingredient breakfast recipe you can meal prep: Kefir Overnight Oats. All you need is old fashioned oats, kefir and frozen fruit.

glass mug of oats mixed with kefir and mango chunks

As you can probably tell from past posts, I love kefir! It's high in probiotics (good for supporting bacteria in our gut) and protein to help keep us full. It has a thinner consistency than yogurt with a creamy, tangy taste and is usually 95% lactose-free.

I've written on the differences between kefir and yogurt and how to make your own homemade kefir in past kefir recipe posts if you're interested in learning more!

You can use kefir in so many ways! Create a dressing with it, smoothies, breakfast bowls, even bake with it! But today's recipe is using oats. If you like traditional oatmeal, I think you'll enjoy this spin on a classic breakfast!

Recipe Prep

The simplest recipe version of this kefir breakfast bowl requires just two ingredients: kefir and old fashioned oats. You can use store-bought kefir or make your own homemade batch. You'll need a 1:2 ratio of oats to kefir, so ½ cup oats and 1 cup kefir are perfect for one serving.

Topping the overnight oats with frozen fruit is an easy way to add natural sweetness. The frozen fruit will defrost by the time you eat it in the morning, so it works well with meal prep!

collage of steps to make overnight oats

Since it's summer, I used mango....also because it's my favorite fruit! I used plain kefir this time, but I love using flavored kefir to add a touch of sweetness and more flavor.

Chia Seeds and Other Toppings

You can always add additional toppings like flaxseed, chia seeds, hemp seeds, sliced almonds, granola, cacao nibs and spices! Chia seeds are my favorite topping because they help bulk up the oatmeal. Since they absorb 9x their weight in volume, the oats will thicken up overnight.

When I use plain kefir, I always drizzle a little honey or maple syrup to help balance the tart taste of the plain kefir.

Recipe FAQs & Tips

Can I make this the morning of or do I have to meal prep it the night before?

You don't have to meal prep the oats the night before. Mix the kefir and oats and allow it to sit for 15 minutes to soften. The frozen fruit won't have time to defrost in those 15 minutes, so instead, throw in some fresh fruit and your breakfast is good to go!

In the picture below, I made chocolate oatmeal with cacao powder, cinnamon, chia seeds and cacao nibs. This is the texture after stirring it all together and letting it sit for a good 15 minutes.
spoonful of chocolate oatmeal with cacao nibs

How long can I store the overnight oats after making it?

While overnight oats last awhile and don't have to be eaten the next day, it's best to eat it the next morning. The texture is optimal when the frozen fruit defrosts. Plus, if the defrosted fruit sits on top of the mixture for days, the oats may become soggy.

Are overnight oats a healthy breakfast?

Simply put, yes! Oats are a great source of fiber and protein, and kefir is an excellent source of calcium, vitamin D, protein and probiotics. Pairing these two together will help sustain you throughout your morning!

overnight oats in a glass mag topped with frozen chunks of mango
Print Recipe
5 from 2 votes

Kefir Overnight Oats With Frozen Fruit

Overnight oats are a common breakfast meal prep option, but try using kefir! Kefir is a great source of protein, calcium, vitamin D and probiotics to help support gut health. Make breakfast easy with this kefir and oat recipe!
Prep Time5 minutes
Total Time5 minutes
Course: Breakfast
Cuisine: American
Keyword: frozen fruit, gluten-free, meal prep
Servings: 1 person
Calories: 353kcal
Author: Monica Nedeff

Ingredients

  • 1 cup kefir plain or flavored
  • ½ cup old fashioned oats
  • 1 cup frozen fruit
  • 1 teaspoon honey optional for added sweetness
  • additional toppings
US Customary - Metric

Instructions

  • In a jar or container, mix ½ cup old fashioned oats and 1 cup kefir until well combined. If adding chia seeds, mix them in the night before (at this step) so that they can help the oats and kefir thicken.
  • Add frozen fruit on top and cover with a lid to refrigerate overnight.
  • In the morning, add any other desired toppings and enjoy!

Notes

  1. If meal prepping, make the night before and eat the next morning after the fruit has defrosted.
  2. If not meal prepping, oatmeal can be made in the morning with fresh fruit instead of frozen. Allow 15 minutes after stirring, for the kefir and oats to thicken.
  3. Topping Ideas: chia seeds, flaxseed, hemp seeds, sliced almonds, walnuts, honey, maple syrup, cacao powder, cinnamon, vanilla extract, cacao nibs etc.

Nutrition

Calories: 353kcal | Carbohydrates: 52g | Protein: 14g | Fat: 11g | Saturated Fat: 5g | Cholesterol: 30mg | Sodium: 128mg | Potassium: 285mg | Fiber: 5g | Sugar: 24g | Vitamin A: 1385IU | Vitamin C: 30mg | Calcium: 330mg | Iron: 2mg

If you ever make a recipe, tag me on Instagram @monicanedeff.rdn I love seeing your creations and sharing them with the community! Please comment and give this recipe a star rating if you’ve made it as it greatly helps support this blog and my small biz, thank you!

Latest Posts

Crock Pot Salsa Fresca Chicken

In college, I made Salsa Fresca Chicken using my crock pot all the time! It's so easy and simple to make. All you need is three ingredients: salsa, cheese and chicken. Just throw those three ingredients in your crock pot and let it work its magic!

chicken breast topped with cheese and cilantro cut in half on a white plate

I remember thinking why did it take me so long to discover the amazing world of crock pots? They really are game changers! Throw a bunch of ingredients that sounds good, some liquid, some protein, turn it on high, let it cook a few hours and BOOM dinner is served in no time!

I love baking chicken breast in the oven, but the moist tenderness that comes from a crock pot is incredible! This salsa fresca chicken recipe is so ridiculously simple. You can't mess it up. If you haven't fallen in love with crock pots yet, I'm pretty sure this recipe will make you fall head over heels in LOVE!

Cooking with a Crock Pot

You can make meals with a crock pot a ton of different ways! The general formula I use is protein + liquid + spices + veggies. Easy peasy! Cook on high for 3-4 hours and done.

For liquid, you can use vegetable broth, chicken broth or diced tomatoes. My protein is usually chicken, but you could also use other types of meat. For the veggies, you can chop them a bit thicker since they'll have time to soften.

One of my other favorite easy chicken crock pot recipes is using a can of diced tomatoes, chicken, chopped onions, carrots and potatoes. It's like crock pot chicken stew - perfect for winter days.

Maybe I'll make that a winter recipe! What do you think?

In this recipe, the chicken is cooked in salsa to keep it moist and tender. I think chicken and salsa go so well together, especially in the summertime.

Plus, this recipe is so easy to meal prep for the week ahead. Let's dig into the 3 basic ingredients you need for this easy and healthy dinner or lunch option.

Recipe Ingredients

  • Chicky! I like to get lean chicken breasts (about 90% lean or higher is a good rule of thumb).
  • Salsa! I love using salsa in recipes since it saves time and adds so much flavor. You can make your own salsa, but I just use a mild store-bought fresh-cut salsa to save time.
  • Cheese! I use queso fresco cheese. If your grocery store doesn't carry this, another favorite cheese would do fine like finely shredded Mexican cheese or mozzarella.

You can add other chopped veggies or extra spices. Sometimes I'll add chopped sweet onion, bell peppers and extra fresh minced garlic. If you like spice, try adding diced jalapeno and chili powder for an extra kick!

But it's not necessary. The spices and flavor from the fresh salsa do their job just fine! Also, I always use a fresh-cut salsa rather than the canned salsa. Personal preference, but if you're looking to get the same results, go fresh-cut!

raw chicken breasts in a crock pot covered in salsa

Steps & Instructions

Place the chicken breasts at the bottom of the crock pot and pour the salsa over the top. Cover the crock pot and cook for 3-4 hours on high. The chicken should pull apart easily when it's done. If you have a thermometer, the internal temperature should reach 165 degrees Fahrenheit in the thickest part of the chicken breast.

Once the chicken is done cooking, you can sprinkle the cheese! I use queso fresco, which is a Mexican cheese. It's creamy and very mild in flavor. The cheese usually comes in a block, which you can crumble with your hands or use a cheese grater.

Sprinkle the queso fresco cheese on the cooked salsa covered chicken and close the lid on the crock pot. Let it sit for a few minutes (less than 5) and it'll be melted.

Another option is to shred the chicken. Since there's a bunch of liquid from the salsa, the chicken will mix in with the salsa and melted cheese to make a delicious taco meat. Salsa Fesca Chicken Tacos, anybody?

You can also eat the chicken by itself with the salsa and cheese on top like we did in these pictures below!

fork holding a piece of cooked chicken

Serving Suggestions

Rice is our usual side dish when we eat this! We jazz up the rice with some lime juice, cilantro and salt to compliment the chicken. If you have some of the juicy salsa left over in the crock pot, mix the rice into it....it's so good!

Another good side to go with this meal is roasted veggies. Before roasting, drizzle a little olive oil, garlic powder, salt and pepper for delicious flavors that'll compliment the chicken.

Guacamole is another fabulous option! Try my 5 ingredient simple guacamole for an easy guac to whip up in 5 minutes.

two plates of cooked chicken breast covered in salsa, cheese and cilantro
Print Recipe
5 from 1 vote

Crock Pot Salsa Fresca Chicken

3 ingredient Crock Pot Salsa Fresca Chicken is an easy dinner and makes delicious leftovers for a healthy Mexican inspired meal!
Prep Time5 minutes
Cook Time3 hours
Total Time3 hours 5 minutes
Course: Main Course
Cuisine: Mexican
Keyword: easy, summer
Servings: 6 people
Calories: 197kcal
Author: Monica Nedeff

Ingredients

  • 1.5 pounds chicken breast
  • 16 oz container fresh-cut salsa
  • ¾ cup queso fresco cheese
  • cilantro for garnish optional
US Customary - Metric

Instructions

  • Place chicken breasts in the bottom of the crock pot and add the salsa on top. Cover the crock pot with the lid and cook on high for 3-4 hours
  • Sprinkle crumbled queso fresco cheese on top and cover for less than 5 minutes to allow the cheese to melt.
  • Garnish with cilantro if desired - enjoy!

Notes

  1. Chicken is done when the internal cooking temperature is 165 degrees Fahrenheit in the thickest part of the chicken.
  2. If you don't have queso fresco cheese, another favorite mild finely shredded cheese will do such as Mexican cheese or mozzarella. 

Nutrition

Calories: 197kcal | Carbohydrates: 6g | Protein: 28g | Fat: 7g | Saturated Fat: 3g | Trans Fat: 1g | Cholesterol: 83mg | Sodium: 579mg | Potassium: 655mg | Fiber: 1g | Sugar: 3g | Vitamin A: 520IU | Vitamin C: 3mg | Calcium: 115mg | Iron: 1mg

If you ever make a recipe, tag me on Instagram @monicanedeff.rdn I love seeing your creations and sharing them with the community! Please comment and give this recipe a star rating if you’ve made it as it greatly helps support this blog and my small biz, thank you!

Red Lentil Pasta Salad

I've been craving a good pasta salad lately, and this Red Lentil Pasta Salad recipe is full of zesty summer flavor! It's vegan & gluten-free, so perfect for just about any eater!

large serving bowl of lentil pasta salad

What's your favorite summer salad? Since we just celebrated the 4th of July last week, we enjoyed my watermelon feta orzo salad with arugula. But it got me thinking of other end of summer salads we love, and pasta salad always comes to mind!

I decided to make a lentil pasta salad recipe that is vegan and gluten-free thanks to the red lentil pasta noodles so everyone can enjoy it! Made with banana peppers, sun-dried tomatoes, red onion, artichoke and topped with an Italian herb-infused dressing - delish!

Gluten Free Pasta Salad

If you avoid gluten in your diet, replicating the texture of traditional pasta can be hard. The gluten proteins give pasta the texture we're familiar with. However, there are alternatives! More food brands are creating gluten-free options with lentils, beans and potatoes. Lentil noodles hold well together while cooking and the texture, while different than traditional pasta, isn't too noticeably different. Here are some ideas if you're in need of gluten-free pasta options!

Besides the obvious red lentil noodles, gluten-free products are being made from chickpeas, peas, other types of lentils, potatoes, rice, quinoa flour and more!

Keep in mind, if you don't need to avoid gluten for medical or dietary reasons, there's no benefit to adopting a gluten-free diet. Many people get the impression from the media that a gluten-free diet is "healthy" but that's just a bunch of marketing hype to get people to spend $$$

Eat gluten-free options because you're interested to try something different, truly enjoy the food or need to for medical or dietary reasons.

Make the Pasta Salad Vegan

This lentil pasta salad recipe is vegan too, so no dairy is added. However, if you love cheese like me, you can always adjust the recipe for your taste buds.

But if you're looking for a dairy-free pasta salad, this will do the trick! It's flavorful and delicious without the dairy!

The homemade imitation Italian dressing adds a savory touch to the zesty and tart flavors of the artichoke and banana peppers, making this recipe like a vegan Italian pasta salad.

close up of spoon holding red lentil noodles, artichoke, banana peppers and sun-dried tomatoes

How to Make the Recipe

Cook the red lentil pasta according to package instructions. I like cooking it al dente so it's not mushy and has a bit of chew to it. Next, add all the other ingredients into a large bowl and mix well with the red lentil pasta noodles.

For the Italian herb infused dressing, whisk together the olive oil, red wine vinegar, sugar, garlic powder, salt, pepper and dried Italian herbs. Pour over the pasta salad bowl and mix well.

Chill the lentil pasta salad until you're ready to serve it! The longer the pasta sits, the more the Mediterranean flavors will come out.

Recipe FAQ and Tips

Do the red lentil noodles fall apart when cooking?

I have found when I cook with lentil noodles, they hold together well. The texture is different than traditional pasta, but not super noticeable.

How long can I store the pasta salad?

It's best to eat the salad within a week from making it. My personal preference is within 5 days as the noodles start to lose their structure around then.

bowl of red lentil pasta with salad tongs
Print Recipe

Red Lentil Pasta Salad

This easy Red Lentil Pasta Salad recipe is vegan and gluten-free. Dressed in an Italian herb dressing and full of Mediterranean flavor!
Prep Time15 minutes
Cook Time7 minutes
Total Time22 minutes
Course: Salad, Side Dish
Cuisine: Mediterranean
Keyword: gluten free, pasta, red lentil, vegan
Servings: 8 people
Calories: 223kcal
Author: Monica Nedeff

Ingredients

Red Lentil Pasta Salad

  • 8.8 oz red lentil pasta
  • 1 cup sliced banana peppers
  • 1 cup chopped sun-dried tomatoes
  • 1 15 oz can drained chickpeas
  • ½ cup diced red onion
  • 1 15 oz can of drained quartered artichokes in brine

Italian Herb Infused Dressing

  • ½ cup olive oil
  • ¼ cup red wine vinegar
  • 1 teaspoon sugar
  • 1 tablespoon dried Italian herbs
  • ¼ teaspoon garlic powder
  • ¼ teaspoon salt
  • ⅛ teaspoon ground pepper
US Customary - Metric

Instructions

Red Lentil Pasta Salad

  • Cook the red lentil pasta noodles al dente according to package instructions.
  • In a large bowl, add the drained artichokes, chickpeas, diced red onion, banana peppers and sun-dried tomatoes to the cooked red lentil pasta.

Italian Herb Infused Dressing

  • Whisk together the olive oil, red wine vinegar, sugar, dried Italian herbs, garlic powder, salt and pepper.
  • Pour over the pasta salad and stir well.

Notes

  1. Serve the pasta salad cold. The longer it sits, the more flavorful the salad will be. 
  2. If you don't have dried Italian herb seasoning, you can make your own by mixing dried thyme, rosemary, sage, oregano and basil.

Nutrition

Calories: 223kcal | Carbohydrates: 19g | Protein: 3g | Fat: 16g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 11g | Sodium: 123mg | Potassium: 282mg | Fiber: 2g | Sugar: 1g | Vitamin A: 241IU | Vitamin C: 28mg | Calcium: 22mg | Iron: 1mg

Maple Glazed Salmon Buddha Bowl

Maple Glazed Salmon Buddha Bowl is a delicious and easy lunch or dinner! Fill your salmon buddha bowl with rice, beans, roasted broccoli and sweet potatoes for an easy gluten-free meal! Make sure to drizzle the maple tahini dressing over the bowl of fixings to top off this sweet, yet savory dish.

maple glazed salmon buddha bowl drizzled in maple tahini dressing

Have you ever made buddha bowls with fish? I hadn't, but I gotta say it might be my new jam! I love buddha bowls, and I love salmon! So, I thought combining the two in this recipe was a no brainer. It now has me thinking of other seafood buddha bowl options like using shrimp, scallops or crab. But I digress! My buddha bowl love started a while ago!

One of my all-time favorite buddha bowls I ever ordered was in Dublin, Ireland after hiking a trail called Bray to Greystones. My hostel receptionist recommended checking out a place called The Happy Pear, and I'm so glad I took their advice! The Happy Pear has a build your own buddha bowl option, and it didn't disappoint! You can pile on all the toppings to get one nice overflowing buddha bowl!

eating a buddha bowl from the happy pear in Ireland
The delicious buddha bowl after my hike in Ireland at The Happy Pear. Isn't the view beautiful!

So, if you aren't in Ireland and able to visit The Happy Pear, I gotchu with today's recipe! These salmon buddha bowls are full of flavor, and I'm sure you're going to love the sweet, savory maple glaze.

Maple Glaze for the Salmon

This maple glaze is made with olive oil, minced garlic, maple syrup, salt and pepper. It's flavorful and coats not only the salmon, but the broccoli and sweet potatoes too. For the sweet potatoes and broccoli, make sure to thinly slice them to help them cook quickly and evenly. The sweet potatoes curl up on the edges when they're just ready for taking out!

two glass containers of sliced raw sweet potatoes and chopped raw broccoli

The salmon and veggies need about 30 minutes to marinate to pick up the flavors. While they marinate, I like to get the rice cooking. Once the 30 minutes of marinating are up, broil the salmon and veggies.

Broiling the Salmon

I love broiling because it's quick and you get a nice crispness from the sugars caramelizing. If you're ever in a pinch for dinner, the broiler is your BFF!

Cooking time will vary depending on how close you place the salmon and veggies to the broiler. The closer to the broiler the faster you'll see the outside of the salmon caramelize. However, the inside might be a bit pink. So if you prefer your salmon cooked on the rare side, this is the way to go.

However, I'm more of medium to well-done/cook it until the internal temperature reaches safety recommendations kinda person lol If you're wondering what the recommended internal cooking temp of fish is, let me tell ya! It's 145 degrees Fahrenheit at the thickest part of the fillet. You'll know the salmon is done cooking when the flesh flakes off cutting into it and isn't raw pink on the inside. I place the salmon 6 inches from the broiler, and it takes between 10-15 minutes for it to cook.

Do you Leave the Oven Door Open or Closed When Broiling?

What do you do when you broil? I assumed everyone broils with the oven door slightly ajar to prevent the oven from overheating and shutting off. This is what I saw growing up, and from what I read on the internet, it sounds like most people thought the same thing!

The first time I cooked this salmon it took forever to cook.....about 30 minutes! Because I had the oven door slightly open. So, I gave this a quick google search. Turns out most people say electric ovens are supposed to be left slightly open when broiling and gas ovens are supposed to stay closed.

We have an electric oven, so you'd think we should keep the door slightly open. But I decided to check the manual. Turns out the manual says to always keep the oven door shut when broiling. Say what! No wonder it took 30 minutes for the salmon to cook last time.

These food pictures were taken back when the I cooked the salmon with the door slightly open, which is why you don't see the caramelized, crispy goodness. I may retake the pictures in the future, but for now they do the job!

Broiling Tips

When putting the fish and veggies on the baking sheets, pour the remaining marinade over the fish and veggies, but not to the point you got a swimming pool on your baking sheet. The oven gets around 500 degrees and that oil will be poppin' when you're ready to take it out of the oven and could dance its way to your arm! I may have learned this from experience lol

Also, since the leftover marinade will be poppin', it'll caramelize onto the baking pan.....unless you put foil under your salmon and veggies aka easy clean up and less scrubbing!

Putting the fish and veggies on separate baking sheets is helpful too. Since the veggies will be done sooner than the salmon, you'll be able to take the veggie pan out without having to scoop them off the salmon pan. But no problem if you only have one baking pan! Just scoop the veggies off the pan and return the salmon to the oven.

If you'd rather not broil your salmon, you can cook bake it in the oven. Whatever floats your boat!

salmon and vegetables on separate foil lined sheet pans ready for broiling

Making the Salmon Buddha Bowls

I added rice, beans and roasted broccoli and sweet potatoes. However, adjust the salmon buddha bowl toppings to your own favorites! You can try regular potatoes, other veggies, bean sprouts, avocado and just about anything else!

salmon buddha bowl drizzled in maple tahini dressing in front of sheet pan of extra veggies

Maple Tahini Sauce

In my opinion, a buddha bowl always need a dressing or sauce of some sort. I made my usual creamy tahini sauce, which is made with Greek yogurt, lemon juice, fresh garlic and salt but added maple syrup for sweetness. The result was delish! The sauce compliments the maple glazed salmon so well and adds flavor to the rice, so definitely don't forget to top your bowl with this buddha bowl tahini dressing!

Meal Prep These Buddha Bowls

These salmon buddha bowls are super easy to meal prep for the week ahead! If needed, double the recipe and store each buddha bowl ingredient (rice, beans, roasted sweet potatoes and broccoli, and salmon) in its own container.

The maple tahini dressing can be eaten for up to a week. If you don't use it all on the buddha bowls, try it as a veggie dip, sandwich spread or dip for my Mediterranean French Fries aka za'atar fries. It'll thicken up after sitting for a while, especially after chilling in the refrigerator. Just add a dash of water and stir to get the thinner consistency again when you're ready to use it in the future.

Conclusion

Hope you enjoyed reading about my broiler lessons and love for buddha bowls! Hopefully, you learned something from my mistakes and feel excited to whip up these salmon buddha bowls! Broiling is truly one of my favorite ways to cook when I need something in a pinch. To me, it's as close as you can get to grilling with an oven - enjoy!

maple glazed salmon buddha bowl drizzled in maple tahini dressing
Print Recipe

Maple Glazed Salmon Buddha Bowl

Buddha bowls are all the rage and for good reason! They're easy to make, full of nutrition, filling and satisfying. Create a buddha bowl with salmon, broccoli, beans and rice all topped with a maple tahini sauce for a delicious gluten-free lunch or dinner on the go!
Prep Time40 minutes
Cook Time12 minutes
Total Time52 minutes
Course: Main Course
Cuisine: Asian
Keyword: maple glaze, gluten-free
Servings: 4 people
Calories: 811kcal
Author: Monica Nedeff

Ingredients

Maple Glazed Salmon Buddha Bowl

  • 1 pound salmon
  • 1 cup dry rice
  • 1 15oz can black beans
  • 3 cups thinly sliced broccoli
  • 1.5 cups thinly sliced sweet potatoes
  • ½ cup olive oil
  • ¼ cup maple syrup
  • 2 cloves minced garlic
  • ¼ teaspoon salt
  • ⅛ teaspoon ground pepper

Maple Tahini Sauce

  • ½ cup Greek yogurt
  • ¼ cup tahini
  • 1 tablespoon maple syrup
  • 1 tablespoon lemon juice
  • 1 clove minced garlic
  • ¼ teaspoon salt
US Customary - Metric

Instructions

Maple Glazed Salmon Buddha Bowl

  • Thinly slice the broccoli and sweet potatoes so that they're uniform in thickness to cook evenly.
  • Whisk together the olive oil, maple syrup, minced garlic, salt and pepper.
  • Pour ½ cup of the marinade over the veggies and ¼ cup of the marinade over the salmon. Allow the fish and veggies to marinate in the refrigerator for 30 minutes.
  • Start cooking 1 cup dry rice according to package instructions.
  • Preheat the broiler on high.
  • Line two baking pans with foil and spread the veggies on one pan and the salmon (skin side down) on the other.
  • Place the baking pans 6 inches from the broiler and broil the fish for 10-15 minutes and the vegetables for 8-10 minutes.
  • Cook until the fish is caramelized on top and the flesh flakes off when cut in half at the thickest part or until the internal cooking temperature is 145 degrees Fahrenheit at the thickest part of the fillet. Cook veggies until the sweet potatoes curl on the edges and broccoli crisps up.
  • To assemble the bowls, add 1 cup cooked rice into a bowl, ½ cup black beans, handful of the sweet potatoes and broccoli, and a 2.5 oz portion of salmon.

Maple Tahini Sauce

  • In a blender, add the Greek yogurt, tahini, maple syrup, lemon juice, garlic and salt. Blend well and add 1-4 tablespoons water to get the desired consistency.

Notes

  1. Don't pour too much extra marinade onto the salmon or veggie pans. Since the oven is heated to around 500 degrees, the oils will pop and you may get burned. Just a little extra drizzle is good!
  2. Line the baking pans with foil for easier clean-up.
  3. Cooking times will vary depending on how far the salmon and veggies are from the broiler. For more details, please read the blog post.

Nutrition

Calories: 811kcal | Carbohydrates: 74g | Protein: 34g | Fat: 43g | Saturated Fat: 6g | Trans Fat: 1g | Cholesterol: 64mg | Sodium: 411mg | Potassium: 1168mg | Fiber: 5g | Sugar: 19g | Vitamin A: 7558IU | Vitamin C: 65mg | Calcium: 155mg | Iron: 3mg

If you ever make a recipe, tag me on Instagram @monicanedeff.rdn I love seeing your creations and sharing them with the community! Please comment and give this recipe a star rating if you’ve made it as it greatly helps support this blog and my small biz, thank you! Happy cooking!

Watermelon Feta Orzo Salad With Arugula

Serve up this colorful and flavorful side dish this summer! Made with juicy watermelon, feta cheese, arugula and orzo dressed in a zesty vinaigrette.

close up of chopped watermelon, orzo and arugula in a salad bowl

Oh watermelon! One of my favorite summer foods. It's so sweet, refreshing and hydrating. The easiest summer cookout food. I think we all have fond memories of biting into a slice of watermelon as a kid at a picnic or cookout.

Fun fact: Did you know watermelons are 92% water? Isn't that incredible!

During those hot summer months, watermelons are perfect for satisfying our sweet tooth and also quenching our thirst. However, they don't have much protein or fiber to help keep us full.

This watermelon pasta salad's base is orzo. I threw in feta and arugula to complete it so that it's a side dish that has substance to help keep us full.

What is Orzo?

Ever wonder what this small, oval shaped noddle looking thing really is? A grain or maybe pasta? Well, if you guessed pasta, you're right! Orzo is made from semolina flour, which is formed from ground durum wheat.

Orzo is used in a lot of Mediterranean meals like salads, soups, casseroles and other pasta dishes!

Is Orzo Gluten-Free?

You'll find gluten in wheat, barley and malt. Since orzo is derived from wheat (durum wheat), orzo isn't gluten-free.

If you are unable to eat gluten, you could substitute pasta noodles made from beans, peas, corn, lentils or potatoes for the closest texture of orzo. Other gluten-free options include quinoa and amaranth.

Recipe Steps

This orzo salad is easy to make! Start by cooking the orzo according to the package's instructions. Drain the pasta well after cooking and allow it to cool before adding the lemon juice and oil. Then chill the lemony orzo in the refrigerator while you get the other fixings ready!

Chop up the watermelon! I like to do small bite size squares so the salad doesn't need a knife. Measure out your arugula and pack it into the measuring cup to make sure you get enough.

Add the watermelon, arugula and feta cheese to the chilled orzo and mix well. The longer this salad sits, the more flavorful it gets!

spoon in a bowl of orzo salad with chunks of watermelon

Serving Suggestions

Serve the orzo salad cold. I leave it in the refrigerator after I'm done mixing it all together so that the flavors get stronger.

It's like an orzo fruit salad! You'll notice the pasta will get a bit of a pink tint the longer it sits from the juice of the watermelon......how cool is that? Pink pasta, I'm in!

The peppery arugula and zesty lemon along with the sweet melon make this a tasty side dish to serve at a picnic, cookout or BBQ.

For main dish recommendations, I suggest doing a traditional cookout style menu....burgers, baked beans, corn on the cob and other favorite side dishes!

If you're looking for a Mediterranean inspired burger recipe, since this salad has Mediterranean flavors from the orzo and feta cheese, try my spinach feta and turkey burgers with tzatziki. It's a favorite on the blog and never gets old in our house!

white bowl of orzo mixed with watermelon, feta cheese and arugula
Print Recipe

Watermelon Feta Orzo Salad With Arugula

Who doesn't love juicy watermelon in the summertime? Get creative by making this watermelon salad with feta cheese, orzo and arugula. It'll become your new go-to summer side dish!
Prep Time10 minutes
Cook Time10 minutes
Total Time20 minutes
Course: Salad, Side Dish
Cuisine: American, Mediterranean
Keyword: watermelon salad, summertime salad
Servings: 6 people
Calories: 214kcal
Author: Monica Nedeff

Ingredients

  • 1 cup dry orzo
  • 3 cups chopped seedless watermelon
  • 2 cups arugula
  • 1 cup crumbled feta cheese
  • 2 tablespoons olive oil
  • 3 tablespoons lemon juice
US Customary - Metric

Instructions

  • Cook 1 cup orzo according to package instructions. Once done cooking, drain and allow to cool.
  • Add the olive oil and lemon juice to the cooled orzo.
  • Add the chopped watermelon, arugula and feta cheese to the orzo.
  • Mix well, salt to taste if desired and enjoy!

Notes

  1. The salad is best enjoyed within 1-2 days. 
  2. The orzo will turn pink the longer it sits from the watermelon.
  3. I don't add additional salt because the cooking instructions for the orzo required heavily salted water. However, if your orzo didn't require salted water, salt to taste. 

Nutrition

Calories: 214kcal | Carbohydrates: 27g | Protein: 9g | Fat: 8g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Cholesterol: 13mg | Sodium: 227mg | Potassium: 173mg | Fiber: 1g | Sugar: 7g | Vitamin A: 591IU | Vitamin C: 10mg | Calcium: 22mg | Iron: 1mg

Za'atar Pizza - Mediterranean Flatbread

Za'atar Pizza puts a Middle Eastern spin on Italian pizza! It's flavorful and easy to make as an appetizer or turn into a main dish for a meal. Let's dig into this Mediterranean goodness!

plate of zaatar pizza slices with tahini sauce drizzled on top

Za'atar Bread with a Twist!

Ever heard of za'atar bread, also known as Man'oushe? If not, think of it as a Lebanese pizza made on flatbread.

The best part? It's delish and simple to make! Use pita or naan bread. Mix olive oil and za'atar together and spread on top of the bread. Bake in an oven at 400 degrees until the top turns golden and a bit crispy for a delicious and savory finger food.

But why not add more delicious Mediterranean flavors to that za'atar bread? So, I decided to turn it into a pizza!

The foundation of this recipe is za'atar, olive oil and naan. The olive oil and za'atar mixture is the "sauce" of the pizza. From there you can add whatever toppings you like. I decided to keep it simple with a few Mediterranean toppings!

flatbread on baking stone with olive oil and zaatar mixture spread on top
The "sauce" of the pizza aka za'atar and olive oil spread on the flatbread.

Steps & Instructions

Start with making your oil and za'atar blend. Then brush it over your naan or pita bread to make your za'atar flatbread. Step 1 done!

Next, add the sliced tomatoes and crumbled feta cheese. Bake for around 10 minutes or until golden and crispy on the edges. As the pizza cooks make the tahini sauce!

Tahini Sauce

I've used this tahini sauce in my za'atar fries recipe, and it's one of my favorite sauces! In a blender, add ½ cup tahini, ¼ cup Greek yogurt, 1 clove minced garlic, 1 tablespoon lemon juice and ¼ teaspoon salt. Add water as necessary for desired consistency. Since this will be drizzled over the pizza, I added 6 tablespoons of water to make it thinner. But if you want more of a dipping sauce consistency then do 4 tablespoons water.

zaatar pizza cut up and dunked in tahini sauce

Serving Suggestions

Serve this Mediterranean flatbread as an appetizer or as the main course and pair it with Mediterranean Farro Salad and Mediterranean chicken.

If you love za'atar as much as I do, check out these other delicious za'atar recipes: za'atar fries, za'atar pizza and za'atar bagels for more yummy Mediterranean inspiration!

plate of za'atar pizza slices with tahini sauce drizzled on top
Print Recipe
5 from 2 votes

Za'atar Pizza

Za'atar pizza drizzled with tahini sauce is a Middle Eastern spin on Italian pizza! Try this vegetarian Mediterranean flatbread as an appetizer or main dish!
Prep Time5 minutes
Cook Time10 minutes
Total Time15 minutes
Course: Appetizer, Main Course
Cuisine: Lebanese, Mediterranean
Keyword: zaatar pizza
Servings: 4 people
Calories: 320kcal
Author: Monica Nedeff

Ingredients

Za'atar Pizza Recipe

  • 1 naan flatbread or pita bread
  • 1 tablespoon olive oil
  • 1 tablespoon za'atar spice mix
  • sliced roma tomatoes
  • crumbled feta cheese

Tahini Sauce Recipe

  • ½ cup tahini sauce
  • ¼ cup Greek yogurt
  • 1 tablespoon lemon juice
  • 1 clove minced garlic
  • ¼ teaspoon salt
  • 4-6 tablespoons water
US Customary - Metric

Instructions

For Za'atar Pizza

  • Preheat the oven to 400 degrees Fahrenheit.
  • Mix olive oil and za'atar in a bowl and spread onto pita or naan bread.
  • Add sliced tomatoes and crumbled feta cheese
  • Bake for 10 minutes or until the edges get golden and a bit crispy

For the Tahini Sauce

  • In a blender, add the tahini, Greek yogurt, lemon juice, garlic, salt and water - blend well!
  • Drizzle over baked pizza or dip pizza in the sauce!

Notes

  1. For a dipping sauce consistency, 4 tablespoons water is good. For a thinner sauce to drizzle over the top, use 6 tablespoons water or adjust as needed.

Nutrition

Calories: 320kcal | Carbohydrates: 24g | Protein: 9g | Fat: 22g | Saturated Fat: 3g | Cholesterol: 3mg | Sodium: 376mg | Potassium: 190mg | Fiber: 2g | Sugar: 2g | Vitamin A: 196IU | Vitamin C: 6mg | Calcium: 101mg | Iron: 3mg

Mediterranean Bean Salad With Italian Vinaigrette

This Mediterranean Bean Salad With Italian Vinaigrette makes the best Mediterranean side dish! It's a simple recipe that's easy to make and a filling dish from all the fiber and protein in the beans. There's no added sugar that is often included in bean salad recipes - just zesty summer flavor!

Large wooden serving bowl of bean salad with a wooden spoon

The salad ingredients include kidney beans, cannellini beans, cucumber, red onion, kalamata olives and feta cheese, and it's all dressed in an Italian vinaigrette of herbs, olive oil, red wine vinegar, lemon juice and garlic.

Take this salad to a cookout, have as a salad topper, use as a cracker topper, bring to a picnic or just eat by itself!

What Beans Should I Use?

You can use canned beans or hydrate dry beans yourself. I usually used canned beans because of convenience. However, if you want to make your own beans, this article is a helpful guide to making different types of beans on the stove.

So back to canned beans! I rinse my canned beans, so they aren't covered in the liquid and pick up the Mediterranean flavors of the vinaigrette. Rinsing your beans also reduces the sodium content up to 41% by rinsing off the added salt.

In this recipe, I use kidney beans and cannellini beans. I wanted to use large beans with a soft texture that aren't too crunchy. Since the cucumber slices add a nice crunch, I wanted the beans to be noticeably different. I think they work well together!

Salad Instructions

Assuming you are using canned beans, start by rinsing your beans in a colander. Add the beans to a big bowl and get chopping!

Chop up the cucumber, red onion, and kalamata olives and add it all into the bowl of beans. Add in the feta cheese and sprinkle the Italian herbs over everything. Give it a good stir!

Italian Vinaigrette Instructions

In a smaller bowl, whisk the olive oil, lemon juice, red wine vinegar, minced garlic, salt and pepper together. Drizzle over the bean salad and mix in well!

Two small wooden bowls of beans, cucumber and olives garnished with parsley and a lemon wedge

Done! You got a simple and delish bean salad packed with bright Mediterranean flavors ready for eatin'! I like to garnish the salad with fresh herbs like parsley, but basil, thyme or mint would go well too!

Serving Suggestions

I usually have this as a side dish. It goes well with sandwiches and burgers, so serving it with lunches and dinners is what we do most of the time. However, you can also have it as a snack.

Another option is using it as a salad topper to give salads more texture and added protein. Since this bean salad is full of Mediterranean flavor, it makes eating more vegetables easy peasy! Salads also come together so quickly since the bean salad already has so much in it. So pile it onto a bed of greens is all you need to do!

Recipe Tips and FAQs

How long is bean salad good for?

Cold bean salads, like this recipe, will last up to five days in the refrigerator.

I don't have Italian seasoning, what can I substitute?

Great question! This dilemma came up for a Pinterest user, and she used fresh herbs such as basil and oregano and had great results. Another option is to make your own homemade Italian seasoning with dried thyme, rosemary, sage, oregano and basil.

Do the beans need to marinate before serving the salad?

No, while the salad will become more flavorful with time, you don't need to wait to serve the salad once all the ingredients are mixed together. Just make sure to give it a good stir before serving if its been sitting for a while to get the Italian vinaigrette mixed in well!

Other Mediterranean Side Dishes

If you're looking for other yummy Mediterranean side dishes that are easy to make, try my Za'atar Fries, Mediterranean Farro Salad or Mediterranean Buddha Bowl. My favorite cuisine is Mediterranean food, so I'm always making Mediterranean versions of my favorite meals.

Let me know if you have a recipe you'd like to see given a Mediterranean twist in the comments!

Kidney and cannellini beans mixed with feta, cucumbers and onions in a large salad bowl
Print Recipe
5 from 2 votes

Mediterranean Bean Salad With Italian Vinaigrette

This Mediterranean Bean Salad is made with cannellini and kidney beans & a zesty, herb vinaigrette - full of protein, fiber & flavor!
Prep Time20 minutes
Total Time20 minutes
Course: Salad, Side Dish
Cuisine: Mediterranean
Keyword: summer, simple
Servings: 6 people
Calories: 157kcal
Author: Monica Nedeff

Ingredients

Bean Salad

  • 1 15 oz can of drained and rinsed kidney beans
  • 1 15 oz can of drained and rinsed cannellini beans
  • 1 cucumber quartered
  • ½ cup red onion diced
  • ⅔ cup kalamata olives sliced
  • ¾ cup feta cheese crumbled
  • 1 tablespoon Italian Herbs

Italian Vinaigrette

  • ¼ cup olive oil
  • 1 tablespoon red wine vinegar
  • 1 tablespoon lemon juice
  • 1 clove garlic minced
  • salt & pepper
US Customary - Metric

Instructions

Bean Salad

  • Rinse and drain canned beans in a colander and add to a large bowl.
  • Chop cucumber, red onion and kalamata olives and add to the bowl of beans.
  • Sprinkle the feta cheese over the bowl and dried Italian herbs.

Italian Vinaigrette

  • Whisk together the olive oil, lemon juice, red wine vinegar, and minced garlic.
  • Salt and pepper to taste.
  • Drizzle over bean salad and mix well - enjoy!

Notes

  1. If you don't have dried Italian herb seasoning, you can make your own by mixing dried thyme, rosemary, sage, oregano and basil. Fresh herbs like basil and oregano work too!
  2. Rinsing the canned beans reduces the added salt and removes the liquid so that the beans can absorb the flavors of the Italian vinaigrette.

Nutrition

Calories: 157kcal | Carbohydrates: 5g | Protein: 5g | Fat: 14g | Saturated Fat: 3g | Cholesterol: 10mg | Sodium: 403mg | Potassium: 111mg | Fiber: 4g | Sugar: 2g | Vitamin A: 110IU | Vitamin C: 4mg | Calcium: 33mg | Iron: 1mg

Sun-dried Tomato Pesto Chicken Bake

Need a quick, meal? This balsamic chicken sun-dried tomato basil pesto bake is the perfect savory meal to have throughout the week for dinner or take for lunch as left-overs.

plated chicken and pasta dish with basil leaves

Pesto + Sun-dried Tomato Sauce

If you landed on this recipe, you probably love pesto! It's fresh, vibrant basil flavor is hard to turn down on any pasta or pizza dish.

Sun-dried tomatoes are to die for on just about any salad, sandwich or pizza too. So, I thought - how about we marry them together in a sauce? Sounds like heaven to me!

And after making this chicken bake, I gotta report back and tell ya it truly is a fork full of heaven.

So what's in this glorious Mediterranean inspired sauce you ask? Well, essentially traditional pesto ingredients plus sun-dried tomatoes and a splash of lemon juice.

food processor blending basil and tomatoes for pesto

Unfortunately red + green doesn't equal a beautiful color - but hey, it tastes out of this world goooood.

Just throw all the sauce ingredients in a food processor or high-speed blender and blend away until smooth and delicious. You may need to scrape the sides a few times to get everything incorporated.

Balsamic Chicken Marinade

You can use whatever chicken marinade you prefer or nothing at all! Using pre-cooked plain chicken breast is a good option to save time.

But I love a balsamic vinegar marinade with this recipe since it does have more Mediterranean vibes. The marinade is made with common pantry staples that I usually have on hand like brown sugar, olive oil, salt, pepper and garlic - and of course, balsamic vinegar!

Chop the chicken breast into bite-sized pieces and whisk the marinade ingredients in a bowl. Mix the two together and marinate for 2 hours or just jump to cooking.

Of course, marinating the chicken will add more flavor, and the balsamic vinegar really gives the dish a hint of richness, but it's totally up to you!

When ready to cook the chicken, just heat a large skillet over medium heat and cook thoroughly.

Cooking the Penne Pasta

Pasta! Of course pasta is super important here! I like using rigatoni pasta because it's larger in diameter and has those grooves to help lock in the tasty sauce and sun-dried tomato chunks. However, penne pasta works beautifully too, which is what I had on hand when these pictures were taken.

Cook the pasta al dente to prevent it from becoming soggy since it'll cook a bit more in the oven. Once it's done cooking, run the pasta under cold water to stop it from cooking any more.

It's amazing how many different types of pasta exist! If you want to build up your pasta knowledge check out this article by Epicurious that provides a visual guide on all the different kinds of pasta and their common uses.

Assemble the Chicken Bake

The longest part is the prep of cooking the chicken, the pasta and blending the sauce. After all that prep, it's truly just:

  • mix the pasta, chicken and sauce together in the huge pot you cooked the pasta in.
  • Spray a 9x5 casserole dish with oil.
  • Pour the pasta and chicken in the dish and top with cheese.
  • Bake for 10-15 minutes to melt the cheese and dig-in!
casserole dish of chicken and pasta scooped out

Serving Suggestions

This chicken bake is perfect to enjoy for week night dinners or pack for lunches during the week since it heats up well. It makes a ton so it's great for families or for small households that just want to cook one big dish to have throughout the week.

penne pasta with cheese, chicken and pesto
Print Recipe

Sun-dried Tomato Pesto Chicken Bake

This easy to make pasta and chicken bake is full of fresh basil pesto and sun-dried tomato flavor! Serve up for dinner or pack for weekday lunches.
Prep Time30 minutes
Cook Time10 minutes
Total Time40 minutes
Course: Main Course
Cuisine: Italian, Mediterranean
Keyword: balsamic chicken
Servings: 10 people
Calories: 491kcal
Author: Monica Nedeff

Ingredients

Balsamic Chicken

  • 2 pounds boneless, skinless chicken breasts chopped in bite-sized pieces
  • ⅓ cup balsamic vinegar
  • 3 tablespoons olive oil (divided)
  • 2 tablespoons brown sugar
  • 1 clove minced garlic
  • ½ teaspoon salt
  • ¼ teaspoon ground black pepper

For the Pasta and Sauce

  • 16 ounces rigatoni or penne pasta
  • 5 cups basil leaves (3oz container)
  • 1 ½ cups sun-dried tomatoes (not in olive oil)
  • ⅔ cup olive oil
  • ½ cup grated parmesan cheese
  • ⅓ cup pine nuts
  • 1 tablespoon lemon juice
  • ½ teaspoon salt
  • 2 cloves garlic
  • ½ cup shredded parmesan cheese
  • ½ cup shredded mozarella cheese

Instructions

For the Balsamic Chicken

  • In a bowl or gallon-sized bag mix the balsamic vinegar, 2 tablespoons olive oil, brown sugar, garlic, salt and pepper. Add the chopped chicken breast and allow it to marinate in the refrigerator for 2 hours or however long time allows.
  • When ready to cook, heat a large skillet over medium heat. Add 1 tablespoon olive oil and the chopped chicken. Cook until no pink shows or the internal temperature reaches 165 degrees Fahrenheit.

For the Pasta and Sauce

  • Cook pasta al dente according to package instructions in a large pot.
  • Once done cooking, run the pasta over cold water to prevent it from continuing to cook. Return the pasta back to the pot.
  • In a food processor blend the basil, sun-dried tomatoes, olive oil, grated parmesan cheese, pine nuts, lemon juice, salt and garlic cloves. Blend until smooth. Stop and scrape the sides with a spatula to help it all incorporate.

Assemble the Chicken Pasta Bake

  • Preheat the oven to 350 degrees Fahrenheit and grease a 9x5 casserole dish.
  • Add the sauce and cooked chicken to the large pot of cooked pasta. Mix well and add to the greased casserole dish.
  • Top the pasta and chicken with the shredded parmesan and mozzarella cheese.
  • Bake for 10-15 minutes, depending on your level of desired crispiness.
  • Let the chicken pasta bake sit for 5 minutes before serving.

Notes

  1. If you use sun-dried tomatoes in olive oil, just know you'll need less olive oil for the sauce.
  2. To save time, try using plain pre-cooked chicken. 

Nutrition

Calories: 491kcal | Carbohydrates: 29g | Protein: 30g | Fat: 29g | Saturated Fat: 6g | Trans Fat: 1g | Cholesterol: 70mg | Sodium: 574mg | Potassium: 1017mg | Fiber: 3g | Sugar: 10g | Vitamin A: 926IU | Vitamin C: 11mg | Calcium: 197mg | Iron: 3mg

Strawberry Smoothie Bowl

This Strawberry Smoothie Bowl is made with kefir and full of gut-healthy probiotics. It's made with just 5 ingredients and is full of protein and strawberry vanilla flavor!

Two white bowls holding pink colored kefir garnished with strawberries, chia seeds and granola

Smoothie bowls are all the rage on the internet, but have you tried a kefir bowl? If not, today is the day! I love changing up my usual smoothie bowl game with kefir. Plus, kefir is a great source of probiotics, calcium and protein.

If you're interested in learning more about the nutritional benefits of kefir, how to make smoothie bowls with it and how to make kefir at home yourself, read on.

Making Kefir Smoothies

Kefir goes so well in fruit smoothies! It has a tangy, creamy flavor. I used Lifeway's Strawberry Kefir. You can find it in most chain grocery stores. However, you can also make kefir from scratch at home!

I love doing this to save money and to use up milk that's starting to get close to the expiration date. Plus, it's full of probiotics, which are great in supporting the good bacteria in our gut.

Kefir has a thin consistency, so I use it in place of milk or almond milk in usual smoothies. In this recipe, I add a dollop of yogurt to add in extra creaminess and thickness, but the main ingredient is strawberry kefir.

Kefir vs Yogurt

What's the difference between kefir and yogurt? Here's the breakdown!

Kefir and yogurt are great sources of protein, calcium, vitamin D and probiotics. They're both cultured milk products, meaning they contain probiotics due to the fermentation process of milk with bacteria and yeast. Both, yogurt and kefir, are dairy products. However, kefir is usually 95% or more lactose-free. So, if you are lactose intolerant (not someone with a milk allergy) it may be something you can tolerate.

The difference? Kefir is made with more strains of bacteria and yeast and fermented for a longer period of time, producing more probiotics with a greater variety of strains. Yogurt is made with just bacteria. While both are great sources of probiotics, kefir definitely wins in terms of the amount and variety of probiotics! The other main difference is the texture. Kefir is thinner and more drinkable, while yogurt is thicker.

Make Your Own Kefir

To make your own homemade kefir you can use starter kits or starter grains. I use Yogourmet's Kefir Starter Kits, and they work well! I shared the process on my Instagram stories last week.

All you do is heat 1-quart milk over high heat on the stove. Once it reaches 180 degrees Fahrenheit, take it off the heat to cool it to room temperature. Then dissolve the packet of starter into the milk and mix well. Cover with saran wrap and let it sit at room temperature for 24 hours to allow it to ferment and thicken up. After 24 hours, stir the kefir and place it in the refrigerator for a few hours to stop the fermentation process and enjoy!

I usually just have kefir plain, but last week I decided to flavor it up! I asked you guys on social which flavor to do....mixed berries or pineapple mango. The votes came in and mixed berries won!

Here's what I did to make my plain homemade kefir into berry: In a blender, I added 1 cup plain homemade kefir, ½ cup frozen berries and a drizzle of honey. I found it too tart without honey (and I love tart things), so I think it needed a little sweetness. It blended up pretty thick, but as it sat in the refrigerator it became a thinner consistency like typical kefir.

It tasted great, so I'll be doing this more often with other fruit! You could definitely use this method to make your own homemade strawberry kefir by using frozen strawberries. Give it a try and let me know how it turns out for you!

Kefir Bowl & Topping Ideas

Are you sold on making kefir smoothie bowls now? Here's the recipe full of strawberry flavor to kick start your summer smoothie season!

Add a ½ cup strawberry kefir, ¼ cup Greek yogurt, ½ cup frozen mixed berries, ½ teaspoon honey and a ¼ teaspoon vanilla into a blender and blend well. Pour into a bowl and top with your favorite smoothie bowl toppings. I used chia seeds, granola and fresh strawberries. However, I really wanted to add in some cacao nibs! I think that would have been divine!

Other smoothie bowl topping ideas: coconut flakes, hemp seeds, ground flaxseed or sliced almonds

strawberry kefir in a white bowl with fruit, chia seeds and granola

Other Kefir & Smoothie Recipes

As you can tell from this post, I have a serious love for kefir! For more kefir-inspired recipes, check out my pumpkin spice kefir smoothie - perfect for enjoying during the beautiful fall days.....but honestly, really good any time of the year!

Other smoothie recipes include my mango strawberry smoothie and chocolate chia seed smoothie.

Two white bowls holding pink colored kefir garnished with strawberries, chia seeds and granola
Print Recipe

Strawberry Smoothie Bowl

This Strawberry Smoothie Bowl is made with kefir and full of gut-healthy probiotics. It's made with just 5 ingredients and is full of protein and strawberry vanilla flavor!
Prep Time15 minutes
Total Time15 minutes
Course: Breakfast, Drinks, smoothie
Cuisine: American
Keyword: strawberry smoothie bowl, strawberry smoothie, kefir smoothie, probiotic smoothie
Servings: 1 smoothie bowl
Calories: 171kcal
Author: Monica Nedeff

Ingredients

  • ½ cup strawberry kefir
  • ¼ cup plain Greek yogurt
  • ½ cup frozen mixed berries
  • ¼ teaspoon vanilla
  • ½ teaspoon honey
US Customary - Metric

Instructions

  • Add all the ingredients into a blender and blend well.
  • Pour into a bowl and top with your favorite toppings!

Notes

  1. Topping Ideas: fresh strawberries, cacao nibs, chia seeds, granola, coconut flakes, hemp seeds, ground flaxseed or sliced almonds

Nutrition

Calories: 171kcal | Carbohydrates: 21g | Protein: 10g | Fat: 6g | Saturated Fat: 3g | Cholesterol: 18mg | Sodium: 87mg | Potassium: 45mg | Fiber: 2g | Sugar: 18g | Vitamin A: 314IU | Vitamin C: 2mg | Calcium: 223mg | Iron: 1mg

Zesty Quinoa Salad with Mint

Citrus flavors of lemon and lime paired with fresh, crisp veggies, garbanzo beans and chopped mint create one flavorful quinoa salad! Serve in the summertime for a crunchy side salad at your next BBQ or picnic or just enjoy as a filling snack thanks to the fiber and protein.

mint leaves garnishing quinoa salad

The Perfect Summer Quinoa Salad

One of my favorite summer flavor combinations is mint + citrus. They compliment each other so well! The refreshing mint with the bright citrus flavors makes anybody's taste buds jump for joy.

One of my favorite summer desserts is a citrus and mint sherbet. It's creamy and tart, yet has a refreshing hint of mint from a homemade mint syrup - so good! Add a little zest for a touch of texture and color and you got one heavenly summer dessert.

I could seriously make mint and citrus anything and love it!

Do you have a favorite summer flavor combo? Let me know below! I can always use inspiration for future recipes!

How to Cook Quinoa

If you're new to using quinoa, a key step to making it flavorful is cooking it in broth. Quinoa is very plain, so it needs some flavor boosters! In this recipe, we use vegetable broth to add flavor and salt.

The quinoa will take on the flavors of whatever it is mixed with, similar to tofu. So, the zesty citrus and mint will be noticeable.

Cooking Tips:

  • Cook covered to allow the steam to help the quinoa cook quickly and absorb the liquid.
  • You'll know the quinoa is done cooking when all the liquid is absorbed.
  • Allow the quinoa to sit for a bit after cooking to finish absorbing the liquid.

Vegan with Plant-Based Protein

Quinoa is a great source of protein if you're vegan or don't eat much meat. Quinoa provides all the essential amino acids, which we need to get in our diet since our bodies can't produce them.

It's a great pantry staple to have on hand and use in a variety of ways from salads, wraps, soups and more. I love cooking up a pot of quinoa to have for the week ahead to bulk up meals with protein and nutrition.

cucumber chickpeas and quinoa in a bowl

So, if you're looking for a vegan salad with plant-based protein, this is it!

Recipe Instructions

Only a few steps and you got a delish Mediterranean quinoa salad!

Start by cooking the quinoa. While the quinoa cooks, chop up your veggies and mint. I use one small .5 oz containers of fresh mint.

For prep, it's easiest to add everything in a large mixing bowl before serving it up on a large platter. So add the chopped veggies and mint along with the cooked quinoa and drained garbanzo beans.

Platter of cooked quinoa, peppers, tomatoes and cucumber

I like to zest the lemon and lime now, right before I'm about to juice them for the vinaigrette. So now just give your mixing bowl a good mix-up and move onto the vinaigrette!

Whisk together the oil, vinegar, garlic, lemon and lime juice, sugar, cayenne pepper. I love adding a pinch of cayenne! It adds just a touch of spice.

Taste for salt and pepper and mix the vinaigrette into the quinoa salad.

citrus mint vinaigrette

I like letting the salad sit in the refrigerator for an hour before serving to help the flavors blend together, but it's not necessary. Serve the salad chilled and give it a good stir if it's been sitting for a while to help get the flavors remixed.

Serving Suggestions

Pair this quinoa dish with my spinach and feta turkey burgers and fresh watermelon for a summer cookout - Mediterranean style!

In the summertime, I love easy and healthy salads that I can have already prepped to have throughout the week or take with me to gatherings. This zesty salad recipe is perfect for either option. The quinoa salad doesn't take long to put together, and it's super simple to throw together. Plus, it's packed with plant-based protein!

zesty quinoa salad with mint leaves
Print Recipe
5 from 2 votes

Zesty Quinoa Salad with Mint

Minty & Zesty Quinoa Salad is the perfect summer salad or side dish with refreshing mint and bright citrus flavors paired with crisp veggies, garbanzo beans and chopped mint - vegan and full of plant-based protein!
Prep Time30 minutes
Total Time30 minutes
Course: Salad, Side Dish
Cuisine: Mediterranean
Keyword: summer salad, gluten-free, vegan
Servings: 5 people
Calories: 258kcal
Author: Monica Nedeff

Ingredients

For the Quinoa Salad

  • 2 cups vegetable broth
  • 1 cup quinoa
  • 1 cup quartered cucumber
  • 1 cup chopped bell pepper (any color)
  • 1 cup sliced grape tomatoes
  • ½ cup diced red onion
  • 1 15 oz can drained garbanzo beans
  • .5 oz mint leaves chopped (about ⅓ cup)
  • zest of one lime and lemon

For the Zesty Vinaigrette

  • ¼ cup olive oil
  • 2 tablespoons red wine vinegar
  • 2 minced garlic cloves
  • 2 tablespoons lemon juice
  • 1 tablespoon lime juice
  • 1 teaspoon sugar
  • pinch of cayenne pepper
  • salt and pepper to taste
US Customary - Metric

Instructions

For the Quinoa Salad

  • Bring the 2 cups vegetable broth to a boil in a pot and cook the 1 cup of dry quinoa for 15 minutes. Once all the liquid is absorbed, the quinoa is done cooking. Set aside to cool.
  • Chop the cucumber, red onion, tomatoes, and bell pepper.
  • In a large mixing bowl, add the cooled quinoa, drained garbanzo beans and chopped vegetables.
  • Zest the lemon and lime over the bowl and add the chopped mint. Stir to combine.

For the Zesty Vinaigrette

  • Whisk together the olive oil, red wine vinegar garlic, lemon juice, lime juice, sugar and cayenne pepper.
  • Taste for salt and pepper and adjust as needed.
  • Pour over quinoa salad and mix well before serving chilled.

Notes

  1. Since the quinoa is cooked in vegetable broth, it has a decent amount of salt already. I only add about ⅛ of a teaspoon to the vinaigrette, but adjust it for your tastebuds!
  2. If chilling the salad beforehand, make sure to give the salad a good stir before serving to help the vinaigrette recoat the salad.

Nutrition

Calories: 258kcal | Carbohydrates: 30g | Protein: 6g | Fat: 13g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Sodium: 7mg | Potassium: 403mg | Fiber: 4g | Sugar: 5g | Vitamin A: 1212IU | Vitamin C: 48mg | Calcium: 32mg | Iron: 2mg

Learn to Meditate - Free Guide & Resources

Today is World Meditation Day and what better way to celebrate than by 1) meditating 2) sharing how I found meditation 3) providing free resources so you can learn to meditate too!

I've been meditating for the past four and a half years. Meditation and breathwork are exercises I practice almost daily. I have ups and down with my meditation practice....times where I'm in the groove with it and other times I'm not as motivated. But I can tell you without a doubt, I'm in the best headspace when I practice these exercises daily.

If you have ever been interested in learning how to meditate or why there is such a buzz around it, then this is the article for you!

Why Learn How to Meditate?

What's the point of meditation? There are a ton of benefits and even research on the physiological effects. However, I'm going to share my personal insights and observations. If you're interested in the science behind meditation, check out this article by Positive Psychology that breaks down the science of meditation in relation to things like sleep, anxiety, pregnancy and just about any other topic you can think of!

My Meditation Journey

I learned about meditation, like so many other people, because I needed an outlet for stress. Prior to meditation, I exercised and journaled as forms of stress relief, and I still use them today. However, they weren't cutting it with all the challenges of college. I needed something that would help me train my mind, which is exactly what meditation and mindfulness activities like breathwork helped me to do.

My quest to learn how to meditate became a priority when I was sitting in one of my co-ed frat meetings.

Side Note: If you didn't know, I was in a co-ed frat for a hot minute back in the day lol It wasn't the typical Greek life with a house we all lived in....pretty far from that! It was a small community, about 60 of us total. It was an incredible group of people! No crazy initiation stuff, but people who genuinely cared about one another.

I enjoyed my time in the co-ed frat, but something felt off and it became personally apparent during an end of semester meeting. In this meeting, we were all sharing the good and bad from the semester, and one member shared how much she had grown as a person since joining the frat. She felt she had developed greater confidence and become a better version of herself, and I was sitting there like *crickets* I'm about the same as I was 4 months ago.

Hearing her testimonial made me think, "what would need to change in my life for me to feel that level of personal development?" My answer to my own question? Learning to meditate. I had been thinking about meditation for a long time, but never dived into it. Now, I was hungry to find fulfillment like the girl in my frat, so I dropped out of the frat and searched for meditation organizations on my college campus.

I found an incredible group called Art of Living or SKY on college campuses. After going on my first meditation retreat and learning how to meditate, I felt like the girl in my co-ed frat! I was amazed by how much I had grown as a person just by establishing a daily meditation practice. The confidence and peace I had learned to create within myself was unbelievable!

girl meditating on the beach with hands resting on legs

Meditation Changed my Life

I don't say that lightly and not about too many things, but meditation truly changed my life. The summer after I learned how to do a daily meditation practice was the summer I traveled solo for the first time. Leading up to the trip, I was terrified to say the least. My journal entries show it too haha but I could always calm myself down and work through the anxiety with meditation. Honestly, I don't know if I would have completed that trip if I didn't have a way to move past the fear of solo travel.

I can also tell you from my own experience, it has greatly strengthened my faith life. Meditation isn't a religion, so anybody with any set of beliefs or none at all can feel more connected to themselves, others and the world. I think that's one of the most beautiful things about meditation - the universal love that it unlocks within ourselves.

Meditation has become my bread and butter of life. It's the way I start each day (at least that's my goal!) What better way to wake up than by tuning into your mind, body and spirit. Starting the day from a place of peace even if life is chaotic (which let's be real, that's life most of the time) helps me react to the challenges of the day more level-headed and calmly. I can tell a difference in myself on the days I meditate first thing vs. the ones I skip.

Learn How to Meditate Daily

Let's chat about setting up a daily meditation practice! If you're new to meditation, start with just 5 minutes or whatever seems doable for you. Gradually build up in time as you get more comfortable. For a complete list of free resources like apps that guide you through meditation, check out my post The Ultimate List of Meditation Resources.

Pick an option that works with you and start there. At the end of the article, I attached a free handout with 5 steps to setting up your home practice. Print the handout and hang it on your bedroom mirror as reminder to stick with your self-care.

If meditation is intimating, start with breathwork. Breathwork is usually thought of as deep breathing, and pranayama is the basis for most deep breathing techniques. This article by the Chopra Center provides a step by step on how to perform 4 deep breathing exercises.

I have done all 4 and find them so useful! I use the alternate nostril breathing before meditation to calm my mind, the ocean breath during yoga or meditation, the energizing breath when I'm struggling to keep my eyelids open, and the belly breath to relax. Try them out and let me know what you think and how you use them!

Meditation Tips

Creating new habits takes time and patience. I won't lie, meditating daily can be a struggle. A motivating factor that helps get me out of bed is knowing this is my time to exercise my mind. We always talk about moving our bodies for physical health, which is absolutely important, but we rarely talk about the importance of exercising our minds. Meditation is my form of mental exercise and running is my physical exercise.

Another tip, create a space in your home dedicated to your meditation practice. Your body will start to associate the space with "it's time to meditate."

girl meditating sitting cross legged on yoga mat in her living room

Conclusion

Meditation has improved so many areas of my life, and who would have guessed it all started in one of my frat meetings! Life has a funny way of showing us where to go. If you feel meditation is where your heart is leading you, I hope you find this article to be helpful in learning how to start a meditation practice!

Remember to start with 5 minutes and build gradually. Pick one resource on the meditation resource list and start there, and if meditation seems overwhelming start with breathwork. It'll help ease restless thoughts to help give you the confidence to pursue meditation. If you ever have questions on learning how to meditate or breathwork, drop them below and I'd be happy to answer them. Happy World Meditation Day!

Guacamole Chicken Salad

Guacamole Chicken Salad is a spin on the classic summer recipe. No mayonnaise here, just creamy avocado!

chicken salad made with avocado and jalapenos

This recipe is perfect for on the go meals, especially packed lunches since you can eat it cold on a sandwich, build it into a salad or have it as a dip with chips.

Sandwiches are the go-to packed lunch option, and it makes sense - they're easy to put together and filling! So variety is key before you start getting sick of the same old turkey and cheese sammie day after day.

Hence, you gotta try this recipe! It'll upgrade your packed lunch game like no turkey and cheese sandwich could.

A Spin on a Classic Recipe

Traditional chicken salad is made with mayo, but in this recipe, the avocado replaces the mayo. You get the same creaminess from the avocados!

Since this chicken salad is made with avocado, I find the usual add-ins in chicken salad like walnuts and raisins don't go well, which is why I put a Mexican twist on it with the guacamole. I adapted my simple 4 ingredient guacamole recipe and gave it a kick with some spices.

But don't worry if you don't like spicy things! I can't withstand much spice....I always go for a 2 out of 5 on level of spiciness at restaurants, so this has more of a hint of spice! But of course, as always, adapt the recipe for your taste buds!

If you also love a good classic chicken salad recipe, give my cranberry walnut chicken salad recipe a try. It's more of a tradiontal recipe, but also has Greek yogurt for creaminess - not just mayo!

Steps & Instructions

This recipe is a - throw all the ingredients in a bowl and mash well - kinda recipe aka super easy and super simple! In my opinion, the best kind of recipe.

Since it's quarantine, we're stocked up on canned chicken. I love having canned proteins on hand like canned chicken, salmon, beans, etc. It makes for quick meals. You can use canned chicken in so many different ways, but I'd say chicken salad is probably what comes to mind most often.

I always drain the liquid from the can before adding the chicken to the bowl. Since the chicken is pretty salty, I only add a ¼ teaspoon of salt to the recipe. However, if you're cooking the chicken yourself, you'll want to add more salt.

I wanted to give this chicken salad some spice, so we got jalapeno and cayenne pepper for spice. Onion, garlic and paprika blend so well, so all together you got one flavorful chicken salad recipe!

mixing bowl of canned chicken, avocado, jalapeno and spices

Serving Suggestions

You can eat this straight outta the bowl if you're feeling it. Put it on crackers, make it into a sandwich or a melt with cheese, or a bowl with beans and rice and your favorite veggies - so many ways!

My go-to is a sandwich with a slice of tomato, lettuce and onion - just like a classic chicken salad sandwich but guac style!

Storage Tips

As you're probably familiar with guacamole, food with avocado turns brown with time as it's exposed to the air. To prevent it from turning brown, place saran wrap over the container and press the saran wrap so that it touches the salad.

This will limit air exposure and keep it as fresh as possible. Most prepared food can be eaten within a week. However, with this recipe, I'd recommend eating it within 4 days for optimal freshness.

avocado chicken salad garnished with cilantro
spoon in a bowl of guacamole chicken salad
Print Recipe

Guacamole Chicken Salad

Chicken salad is super easy to prepare. Add in creamy avocado and some spices and you got a new re-invented chicken salad - aka a guacamole edition. Enjoy it as a sandwich, with crackers or as a salad with rice and beans - no mayo and dairy-free!
Prep Time15 minutes
Total Time15 minutes
Course: Main Course
Cuisine: American, Mexican
Keyword: no mayo chicken salad, dairy free chicken salad
Servings: 4 people
Calories: 188kcal
Author: Monica Nedeff

Ingredients

  • 2 large avocados
  • 12oz can of chicken drained or 1.5 cups chicken breast
  • ½ cup diced onion
  • 1 seeded and minced jalapeno
  • 1 minced garlic clove
  • 1.5 tablespoons lemon juice
  • ½ teaspoon paprika
  • ¼ teaspoon cayenne pepper
  • ¼ teaspoon salt
  • cilantro for garnish (optional)
US Customary - Metric

Instructions

  • Add all the ingredients in a bowl and mash well with a potato masher or fork.
  • Refrigerate and serve cold as a salad, sandwich or dip!
  • Garnish with extra jalapeno and cilantro if desired.

Notes

  1. If cooking your own chicken instead of using canned chicken, more salt will be needed than ¼ teaspoon since canned chicken is very salty.
  2. Add more or less spice as needed for your taste buds!
  3. When storing, place saran wrap on top and press it into the salad so that it reduces oxygen exposure and delays it from turning brown.

Nutrition

Calories: 188kcal | Carbohydrates: 11g | Protein: 6g | Fat: 15g | Saturated Fat: 2g | Sodium: 179mg | Potassium: 538mg | Fiber: 7g | Sugar: 2g | Vitamin A: 257IU | Vitamin C: 19mg | Calcium: 19mg | Iron: 1mg

Za'atar Fries (Mediterranean Fries) + Tahini Sauce

It's been a minute since I made a za'atar recipe, so I got one ready for ya - Za'atar Fries! These are finger-licking delish and go so well with my homemade tahini sauce. Let's make'em!

pile of baked fries on a small white plate

How to Make Homemade Baked French Fries

Wash and cut your potatoes into wedges or shoestrings - whatever is your favorite shape! I leave the skin of the potatoes on for added fiber, but you can shave it off if that's not your thing.

I chop up 3 potatoes (one for each of us in my family) and coat with olive oil, it's about 2 tablespoons for 3 potatoes. Sprinkle the za'atar spice mix on the potatoes and mix well to evenly coat them.

Line a baking sheet with foil for easy clean-up, bake until golden and crispy!

Collage of steps to make potatoes baked fries

Mediterranean Fries Seasoning

The steps are laid out above:

  1. Chop the the potatoes and coat with olive oil in a bowl
  2. Mix your seasonings together
  3. Mix the seasoning onto the fries evenly
  4. Bake!

If you've never had za'atar before, it's a spice mix of thyme, sesame seeds, sumac (earthy flavor) and salt. I also added paprika, garlic powder and additional salt to add a little kick but not to overpower the za'atar.

Dress up Your Fries

A sauce is a must for fries, right? I have been dreaming of creating a tahini sauce, so I finally made one! It's super creamy and goes so well with the Mediterranean flavors.

Use it with the fries or save it to use on other foods. Currently, it's my new favorite sandwich spread and veggie dip. Here's how you make it!

Tahini Sauce Recipe

In a blender, add in ¼ cup Greek yogurt, ½ cup tahini, 1 clove garlic minced, 1 tablespoon lemon juice, ¼ teaspoon salt and blend well. Depending on your blender, you may have to use a spatula to get everything mixed well.

close up of a handheld fry dunked in tahini sauce

I add in water to get the desired consistency. Start with 1 tablespoon water and add more as needed. For a sandwich spread, it's good with just 1 tablespoon water or none. For a thinner sauce, you'll want to add at least 2 tablespoons water.

Recipe Variation: Greek Fries

Here's an idea if you want to put a Greek spin on the recipe! Try tzatziki instead of the tahini sauce. Top za'atar fries with kalamata olives and feta cheese. For the last five minutes of baking, let the cheese and olive melt into the fries. Then top with fresh parsley.

Conclusion

That's it! You got a Mediterranean twist on American fries plus a dippin' sauce for your next Mediterranean meal. Garnish with parsley if you wanna get fancy!

Need more za'atar in your life? Check out these recipes!

  • za'atar pizza: Love flatbreads? This recipe is like a Mediterrean flatbread with olive oil, za'atar, tomatoes, feta cheese and a creamy tahini dipping sauce!
  • za'atar bagels: Based off the popular 2 ingredient bagels. All you'll need is Greek yogurt and self-rising flour, which you can make on your own instead of buying if you don't have it on hand.
close up of a hand holding a single zaatar fry
Print Recipe

Za'atar Fries (Mediterranean Fries) + Tahini Sauce

These oven-baked Za’atar Fries are savory goodness! Pair them with a creamy tahini sauce for a delicious Mediterranean twist on American fries.
Prep Time15 minutes
Cook Time55 minutes
Total Time1 hour 10 minutes
Course: Appetizer, Side Dish
Cuisine: Mediterranean
Keyword: zaatar fries, tahini fries, Greek fries
Servings: 3 people
Calories: 510kcal
Author: Monica Nedeff

Ingredients

Za'atar Fries

  • 3 russet potatoes sliced into shoe strings or wedges
  • 2 tablespoons olive oil
  • ½ teaspoon garlic powder
  • ¾ teaspoon paprika
  • 4 teaspoons za'atar 2 teaspoons for the spice mix and 2 teaspoons to sprinkle on top of potatoes before baking
  • ¼ teaspoon salt

Tahini Sauce

  • ½ cup tahini
  • ¼ cup Greek yogurt
  • 1 tablespoon lemon juice
  • 1 clove garlic minced
  • ¼ teaspoon salt
  • 1-4 tablespoons water
US Customary - Metric

Instructions

Za'atar Fries

  • Preheat the oven to 350 degrees
  • Wash and chop 3 potatoes into shoestrings or wedges and place in a large bowl.
  • In the bowl, add the olive oil and mix well.
  • In a small bowl, mix 2 teaspoons za'atar, garlic powder, paprika and salt.
  • Sprinkle spice mix over the potatoes and mix well.
  • Line baking pan with foil and spread the potatoes on the pan.
  • Sprinkle the additional 2 teaspoons za'atar over the potatoes before baking.
  • Bake for 50-55 mins or until golden brown on the edges and crispy.

Tahini Sauce

  • Add the Greek yogurt, tahini, garlic, lemon juice and salt to the blender and blend well!
  • May need to use a spatula to get everything mixed well.
  • Add water to get desired consistency. Start with 1 tablespoon water and add more as needed.

Nutrition

Calories: 510kcal | Carbohydrates: 50g | Protein: 14g | Fat: 31g | Saturated Fat: 5g | Cholesterol: 1mg | Sodium: 422mg | Potassium: 1101mg | Fiber: 5g | Sugar: 2g | Vitamin A: 129IU | Vitamin C: 18mg | Calcium: 134mg | Iron: 5mg

Farro Breakfast Bowl

Easy, healthy on the go breakfast ideas are always helpful, so here's a new one: Farro Breakfast Bowl. This recipe is easy to customize and work to your taste buds! Let's dig in!

Yogurt and berries mixed with farro served in a white bowl

An Alternative to Oatmeal

I love oatmeal! However, college may have ruined it for me......nothing was easier and cheaper to make in a dorm room than Quaker's oatmeal, so oatmeal 5 days a week x every week it was for me sophomore year. Anybody else? Thankfully, those days are behind me, and I'm glad to report my taste buds have recovered from dorm room food!

While I still enjoy oatmeal, it's nice having other options! Farro is a great alternative. The texture is much chewier compared to the soft, mushy consistency of oatmeal. Plus, like oatmeal, farro is high in fiber and protein, so it fuels your body throughout the morning.

How to Meal Prep Breakfast Bowls

Why I love these breakfast bowls so much is that they're easy to make on the weekend and have ready to go for the week ahead. You can adjust what you put in the bowls, so it's not the same flavor profile every morning.

For meal prepping, cook the farro ahead of time. Store it in the refrigerator for that next week. When you are ready to assemble your bowls, scoop out the farro, add a dash of milk, toss in some frozen fruit and heat up in the microwave. Mix in your favorite toppings and breakfast is served!

blueberries and raspberries topping a bowl of farro and yogurt

Farro Bowl Recipe

Here are the basics of what you need to make these breakfast bowls:

Cooked Farro: Cooked already in water. Follow whatever instructions tell you on your package. For me, it typically takes about 20-25 minutes for the farro to absorb all the water.

Milk or Non-Dairy Alternative: I love almond milk in my breakfast bowls, but you can use whatever milk you have on hand. When you are ready to put your bowl together, add a splash of milk to the cooked farro before heating it up to make it more of a cereal consistency.

Fruit: If I'm using frozen fruit, I add it in with the milk so that when it all heats up in the microwave the fruit becomes more of jam - delish! You can you fresh fruits too.

Yogurt or Kefir: I include this after heating the farro up to add more protein and give it an extra creaminess.

Nuts & Seeds: If you know me, you know I'm a big fan of adding nuts and seeds to snacks and meals because they add more nutrients and they're filling. Sprinkle some chias, flax seed, walnuts, sliced almonds, pumpkin seeds, pecans or whatever floats your boat!

Sweetener: Drizzle honey, maple syrup or sprinkle brown sugar. Sometimes I don't had extra sweetener, because the frozen fruit heats up into it's own fruit syrup!

That's it! Super easy and delicious! Let me know below if you have a favorite breakfast bowl combo!

If you want more breakfast meal prep ideas, check out my post on za'atar bagels. Make a large batch of these bagels for the week ahead along with a bunch of scrambled eggs, and you got bagel egg sandwiches ready to go! I go through how I make these bagels on my "Breakfast" highlight on Instagram if you want to see a step by step. Happy meal prepping!

farro breakfast bowl mixed with berries and yogurt
Print Recipe

Farro Breakfast Bowl

Easy breakfast meal prep option: try a farro breakfast bowl! Full of protein & fiber. These breakfast bowls are a great alternative to oatmeal!
Prep Time5 minutes
Cook Time20 minutes
Total Time25 minutes
Course: Breakfast
Cuisine: American, Mediterranean
Keyword: meal prep
Servings: 6 people
Calories: 235kcal
Author: Monica Nedeff

Ingredients

  • 2 cups dry farro cooked in water
  • dash of milk or non-dairy alternative
  • frozen fruit Any will do!
  • nuts and seeds almonds, pecans, walnuts, chia seeds, flaxseed etc.

Instructions

  • Cook 2 cups of dry farro according to package instructions in water. Farro is done cooking once all the water is absorbed.
  • If meal prepping, allow cooked farro to cool to room temperature before storing in the refrigerator.
  • To prepare the bowls: add a scoop of farro, dash of milk or non-dairy alternative and frozen fruit. Heat up in the microwave or on the stove.
  • Add a scoop of yogurt or pour some kefir onto the farro. Sprinkle desired toppings such as nuts, seeds or other suggestions included in the blog post.
  • If desired add extra sweetness with a drizzle of honey or maple syrup - enjoy!

Nutrition

Calories: 235kcal | Carbohydrates: 52g | Protein: 7g | Fat: 1g | Saturated Fat: 1g | Sodium: 6mg | Potassium: 187mg | Fiber: 10g | Sugar: 1g | Vitamin A: 15IU | Calcium: 19mg | Iron: 2mg

Healthy Chocolate Smoothie

This Healthy Chocolate Smoothie highlights one of my favorite nutrient-dense foods - chia seeds!

Chia seeds provide incredible nutrition. They may be tiny, but they are mighty! The Aztecs used them as currency they were so valuable, but in today's world chia seeds are loved for their high nutritional profile.

These guys are packed with vitamins, minerals, protein, healthy fats, and fiber. I love adding them to cereal, granola and especially smoothies! This delicious chocolate smoothie recipe will not only satisfy your taste buds, but you'll also actually feel full!

chocolate smoothie with ground chia seeds in a clear mug

How to add Chia Seeds in Smoothies

Wondering how to use chia seeds in smoothies? Let's start by talking about how they react in liquid.....

Chia seeds absorb up to 12x their weight in liquid! Isn't that crazy? This is why I like to soak them before adding them to smoothies. Plus, they grind up more finely since they expand in the liquid. In this recipe, I let them absorb in the almond milk first.

You can also add them in dry, just personal preference. If you add chia seeds in dry make sure to drink water with your meal. Otherwise, the chia seeds may cause some GI back up aka bloating!

If I add chia seeds dry to smoothies, I usually stir them in after pouring the smoothie into a glass so that way I don't have to dig around cleaning the blender and finding chia seeds in every crevice. Those things get stuck in every corner!

chia seeds soaking in almond milk and then scooped with a spoon as chia pudding

In this recipe, I let 1 tablespoon of chia seeds sit in ¼ cup of almond milk. I stir the seeds every 5 minutes and by 15 minutes, they usually form a thicker, pudding-like consistency (shown above).

Pre-soaking the chia seeds this way and adding them to the blender will help grind them up into a finer texture. If you don't like the idea of seeds in your smoothie, try it first this way! You might be surprised by how finely they are ground 🙂

How to Store Chia Seeds

I store most of my nuts and seeds in the refrigerator to maintain freshness. Since chia seeds have healthy fats, you want to protect those oils from going bad. Storing them in a dry, cool area like a refrigerator is always a good idea!

Rich Chocolate Flavor

This smoothie recipe is richhhh. It's not super sweet or dessert-like but has more of a dark chocolate richness that is divine! I honestly don't add in the honey sometimes because I'm so in love with the dark chocolate flavor.

If you're looking for an added sugar-free smoothie recipe - this is it! Try it without honey first and you might be surprised how delish it is without the added sugar!

But if you find you want some extra sweetness, drizzle some honey into the blender and adjust the sweetness as needed for your taste buds!

handheld mug of rich chocolate smoothie with chia seeds

Making the Smoothie

I start this smoothie by blending the frozen banana with the yogurt and gelled chia seeds. Then I add in the cacao powder, cinnamon and vanilla extract.

I like to stir in the powders. Otherwise, when you turn on the blender, the cacao and cinnamon hit the sides and top of the container and doesn't actually make it into the smoothie.

Once those are mixed in well, I add in the ice cubes and blend well. Pour and enjoy! Do you have a favorite way to eat chia seeds? Let me know below in the comments!

chocolate chia smoothie in a glass mug with sprinkled cacao powder
Print Recipe

Healthy Chocolate Smoothie

Rich & creamy, this healthy chocolate smoothie with chia seeds is divine! Made with yogurt, cacao, cinnamon & vanilla extract. Full of protein and added sugar free!
Prep Time20 minutes
Total Time20 minutes
Course: Drinks, smoothie
Cuisine: American
Keyword: chia seed smoothie, smoothie with chia seeds
Servings: 2 smoothies
Calories: 192kcal
Author: Monica Nedeff

Ingredients

  • 1 frozen banana
  • 1 cup plain Greek yogurt
  • ¼ cup milk or non-dairy alternative
  • 1 tablespoon chia seeds
  • 1 tablespoon cacao powder
  • ½ teaspoon cinnamon
  • ½ teaspoon vanilla extract
  • 1 teaspoon honey optional - leave out if wanting to make it added sugar free
  • ½ cup ice (about a handful of ice cubes)

Instructions

  • Mix ¼ cup milk or non-dairy alternative (I use almond milk) with 1 tablespoon chia seeds. Stir every 5 minutes until the seeds absorb the liquid and become more of a pudding - takes about 15 minutes.
  • Blend the frozen banana, yogurt and gelled chia seeds.
  • Add in the cacao, cinnamon, vanilla and honey. Stir so that the powder blends into the mixture. Then blend away until mixed well!
  • Add in the ice cubes, blend well - enjoy!

Nutrition

Calories: 192kcal | Carbohydrates: 26g | Protein: 14g | Fat: 5g | Saturated Fat: 2g | Trans Fat: 1g | Cholesterol: 7mg | Sodium: 92mg | Potassium: 279mg | Fiber: 5g | Sugar: 15g | Vitamin A: 108IU | Vitamin C: 5mg | Calcium: 221mg | Iron: 1mg

Touring Ali'i Kula - Lavender Farm in Maui, Hawaii

We visited a beautiful lavender farm in Maui called Ali'i Kula and absolutely loved it! The farm grounds are up in the mountains and completely breathtaking. Plus, the variety of lavender and other botanicals makes any plant lover swoon!

lavender bundle in a glass jar

During our time in Maui, Hawaii. We also toured an organic farm, hiked Haleakala, completed the road to Hana and snorkeled.

But this stunning lavender farm took us by surprise! It definitely wasn't the first thing we thought to do when we arrived in Maui, but we're glad we stumbled across it.

The Lavender Farm Tour

When I learned a lavender farm was close to where we were doing a different tour I knew we had to go! An item still on my bucket list is visiting the lavender fields in Provence, France.....ahh one day! Have you ever been? I envision myself running through the fields of lavender and taking in all the lovely scents....sounds like a dream right!

So when I learned about Ali'i Kula up the road from where we were doing an organic farm tour, I knew we had to go!

The land is expansive and gorgeous! Besides lavender, they grow other beautiful flowering plants that make the scene feel magical.

You're so high up in the mountains that if it's a cloudy day, you're in the middle of the clouds, which was the case when we visited. Unfortunately, it was rainy the day of our tour, but it was still worth it!

They have a gift shop + a cafe with, of course, lavender inspired products! We tried lavender tea and lavender pastries and they were delish! They even allow you to reserve a gazebo for gatherings or private tea parties, which I might have to go back for one day!

Beyond tours, Ali'i Kula also offers wedding packages, so if your dream is to get married in a fairytale-like setting, this lavender farm would do it!

Types of Lavender

Our tour guide shared there are three main types of lavender: English, Spanish and French. Who knew?!

The three plants even had distinct looks, so you could easily tell them apart. Red Spanish Lavender is shown below. It has big flower crowns that give it such a unique look with two little petals sticking out the top. It doesn't have as many leaves as the other two varieties. We learned you pinch the flower bud to release the oil instead of rubbing the leaves.

Spanish lavender buds with dew on the crowns
Spanish Lavender

French lavender is the picture below. Unfortunately, I don't have a great image of the lavender buds. The leaves are a more gray green color and serrated. You can rub the leaves to release the oils. The blooms are purple buds that appear at the top of the plant. French lavender is often dried and used as decoration. The scent is softer compared to English lavender, and some think it resembles rosemary.

French lavender bush
French Lavender

English lavender! This is what most people, including myself, think of in terms of lavender. It's best known for it's aromatic properties and often used in household products, essential oils and in culinary. It has the strongest lavender scent and it's beauuutiful!

A field of English lavender growing outside
English Lavender

I've tried growing lavender from seed so many times and rarely have luck! Have you ever tried growing it? I might have to grow an already established plant and try that instead of seeds this summer! The plant momma in me is dying to add a lavender plant baby to the family!

Arugula Citrus Salad with Pistachios

Bright, bold and sweet flavors of grapefruit, tangelos and blood oranges make this winter citrus salad a vibrant, flavorful side salad.

arugula, grapefruit and oranges in a salad bowl

Winter Produce

The recipe is simple with just arugula, your favorite citrus fruits, pistachios, onions and a balsamic oil vinaigrette. It's vegan and gluten-free so most eaters can enjoy this salad.

This recipe truly incorporates winter produce by using in-season citrus fruit like the blood oranges and tangelos. If you don't have these fruits available just use whatever citrus fruit you have available near you - it'll still be a delicious fruity salad!

For greens, I love using the spicy, peppery arugula. Other salad green options would be kale, endive, or spinach or fennel.

My favorite part of this salad is how bright, colorful and flavorful it is. While winter doesn't make us typically think of sweet, juicy fruit, this salad is a great way to remember spring is on its way 🙂

fresh arugula in a large salad bowl

How to Segment Citrus Fruit

Ever wondered how people get their citrus fruit to be so beautifully cut with no pith on it? Pith is the white fibrous membrane on oranges and grapefruits.

Well, I got you covered in a step by step collage of how to segment citrus fruit. It's much easier than it looks.....although, it's super messy so definitely wear clothes you don't care about getting fruit juice on or wear an apron!

collage of how to segment citrus fruit
  1. Start by slicing the ends of the oranges and grapefruit off. You'll want to cut deep enough to reveal the fruit.
  2. Cut around the fruit to remove the peel on the sides. Using a sharp knife is key so you don't cut yourself or have to apply too much pressure.
  3. Time to segment the fruit - slice in at an angle along the vertical lines of the fruit. You'll still see where the membrane runs down the fruit so in order to release it from the section you'll cut in between each line.

Segment the fruit over a bowl to catch all the juice. We'll use some of the fruit juices in the vinaigrette, so you'll want to keep it!

If you feel you need more of a visual of how to segment fruit watch this video by Serious Eats that shows those steps but in video format.

A few tips to getting the slices to stay together: make sure your knife is sharp. You don't want to have to apply too much pressure when you're cutting into the fruit. Also, refrigerate the citrus fruits before you use them in the salad. They are less like to be soft, which can make it harder for the knife to slice the fruit.

Making the Salad

Start by segmenting the citrus fruit over a bowl since you'll need the juice for the vinaigrette, and this is the part that takes the most time.

For this recipe, you'll need a 5 oz container of arugula. Add it to the salad bowl first and then add in the segmented fruit, pistachios and onions.

For the dressing whisk everything together in a bowl, pour it over the salad and toss to coat well - bon appétit!

overhead shot of salad with pistachios, fruit and arugula

Topping Options

Put your own creative spin on the recipe and jazz it up with some ideas below!

Cheese: The original recipe is vegan, so only add cheese if you aren't needing the salad to be vegan. I highly recommend a strong cheese like goat cheese, feta cheese, or blue cheese. It'll contrast the sweet citrus and peppery arugula beautifully!

Nuts & Seeds: Add more nuts like pecans or toasted almonds or throw in pumpkin seeds.

Avocado: Creamy avocado will add a nice texture and some healthy fats to the salad to make a more filling!

Storage

I wouldn't recommend prepping this salad ahead of time to eat later. It's best when it's freshly made. The citrus and arugula can get soggy with time.

The salad will keep for a few days, but it's best eaten the day it's made - enjoy!

large salad bowl of arugula and segmented citrus fruit
Print Recipe

Arugula Citrus Salad

Enjoy this winter citrus salad with peppery arugula, salty pistachios and sweet citrus fruit for a flavorful side to your main meal!
Prep Time20 minutes
Total Time20 minutes
Course: Salad
Cuisine: American
Keyword: vegan, gluten-free, winter
Servings: 5 people
Calories: 209kcal
Author: Monica Nedeff

Ingredients

For the salad

  • 5 oz arugula
  • 2 tangelo oranges segmented
  • 2 blood oranges segmented
  • 1 ruby red grapefruit segmented
  • ½ cup salted pistachios
  • ½ sweet onion thinly sliced

For the balsamic oil vinaigrette

  • 3 tablespoons olive oil
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon juice from segmented citrus fruits
  • 1 teaspoon lemon juice
  • 1 teaspoon sugar
  • ½ teaspoon garlic powder
  • ½ teaspoon salt
US Customary - Metric

Instructions

For the salad

  • Segment the tangelos, blood oranges and grapefruit over a bowl to collect the juice.
  • In a large salad serving bowl add the arugula, segmented tangelos, blood oranges, grapefruit, pistachios and onions.

For the vinaigrette

  • In a bowl whisk together the olive oil, balsamic vinegar, citrus juice, lemon juice, sugar, garlic powder and salt.
  • Toss the salad with the dressing and enjoy!

Notes

  1. For help with segmenting the citrus fruit, look at the collage at the beginning of the post for a step by step. Start by slicing the ends of the fruit first. Then slice around the sides before segmenting the sections of fruit.
  2. Tips for Slicing the Fruit: Refrigerate the fruit before cutting into it. The colder the fruit, the less soft it will be making it easier on the knife. Sharpen your knife if needed.
  3. Experiment and change up what citrus fruits you use in this salad! If you don't have blood oranges or tangelos try mandarin or navel oranges instead.

Nutrition

Calories: 209kcal | Carbohydrates: 19g | Protein: 4g | Fat: 14g | Saturated Fat: 2g | Sodium: 239mg | Potassium: 326mg | Fiber: 3g | Sugar: 12g | Vitamin A: 927IU | Vitamin C: 32mg | Calcium: 52mg | Iron: 1mg

Spinach Feta Turkey Burgers With Tzatziki

I love turkey burgers, and these Greek inspired Spinach Feta Turkey Burgers are full of flavor from the sautéed onions with garlic, spinach and the salty feta.

three grilled turkey burgers with chunks of feta and spinach stacked on a plate

I made them on my Instagram stories last week to show just how easy they are to make for lunch or dinner. All you have to do is sautee the spinach and onions. Let it cool. Mix it in with the turkey and feta cheese. Form them into patties and grill them!

These burgers are so full of flavor! I honestly prefer them over a beef burger most days. The combination of salty feta and garlic-infused spinach and turkey make these truly drool-worthy.

They have become a family favorite here, and I hope to share that Mediterranean deliciousness with you today!

Step by Step Directions

Start by prepping the spinach and onions by heating 1 tablespoon of oil over medium heat. Add the minced garlic and let it simmer for a bit to infuse the oil.

Next, add in the diced onion. After a few minutes mix in the chopped spinach. Sauté for just a few more minutes until the onions are translucent and the spinach has wilted. Take the pan off the heat and allow the spinach and onions to cool to room temp.

As the onions and spinach cool, move onto the ground turkey. For lean meat, I aim for 90% lean or higher.

In a large bowl combine the ground turkey, feta cheese, salt and pepper. Mix in the spinach and onions once it has cooled to room temperature to prevent the feta from melting. Mix well!

Collage of steps for sautéing the spinach and onions

Grilling the Turkey Patties

Heat the grill to medium-high heat. This recipe makes a total of five burgers, so divide the ground turkey into five sections and form into patties.

A common question of non-beef burgers: Will these burgers fall apart? Nope! These turkey burgers have never fallen apart on me. They hold together well!

When ready, grill the turkey burgers for 5 minutes on each side. As the turkey burgers are cooking get your toppings ready to go!

Collage of raw turkey patties and grilled burgers on a plate

Toppings

Toppings could include fresh spinach, cucumber, tomato red onion, and tzatziki. For fresh herbs try dill. Many tzatziki sauces use dill, so it'll compliment the burger well!

In these pictures, I made them simple with just spinach leaves, red onion and tzatziki. Got any other ideas for burger toppings? Let me know your favs below!

Hand holding a turkey burger with tzatziki dripping down the bun

What to Serve with the Turkey Burgers?

Fries are an obvious go-to! Try baked sweet potato fries, my za'atar fries, normal potato fries or veggie fries.

Have a side salad - complete this Greek food spread with my Mediterranean Farro Salad!

Roasted veggie skewers would be a yummy option as well. Marinate peppers and onions in some balsamic vinegar and olive oil and grill alongside your turkey burgers!

Hand holding a turkey burger with tzatziki dripping down the bun
Print Recipe
5 from 1 vote

Spinach Feta Turkey Burgers with Tzatziki

Greek inspired Spinach Feta Turkey Burgers with Tzatziki are a favorite and easy to make! Made with garlic infused oil, spinach, onion and feta cheese!
Prep Time20 minutes
Cook Time10 minutes
Total Time30 minutes
Course: Main Course
Cuisine: Mediterranean
Keyword: grilled, burger with tzatziki
Servings: 5 burgers
Calories: 165kcal
Author: Monica Nedeff

Ingredients

  • 1 pound ground lean turkey
  • ½ cup crumbled feta cheese
  • 1.5 cups chopped spinach plus extra leaves for toppings
  • ¼ cup diced onion plus a few slices for toppings
  • 1 tablespoon olive oil
  • 1 teaspoon minced garlic
  • ¼ teaspoon salt
  • ⅛ teaspoon pepper
  • tzatziki
US Customary - Metric

Instructions

  • Heat 1 tablespoon of olive oil and 1 teaspoon of minced garlic over medium heat.
  • Dice ¼ cup onion and add it into the oil first. Let the onions sauté for a few minutes as you chop 1.5 cups of spinach.
  • Add in the chopped spinach. Stir the onions and spinach around until the onions become translucent and the spinach wilts. Should take no more than 5 more minutes.
  • Once the onions and spinach are done being suatéed take the pan off the heat to cool to room temp.
  • In a large bowl, combine 1 pound lean ground turkey, ½ cup crumbled feta cheese, ¼ teaspoon salt and ⅛ teaspoon pepper.
  • Once the spinach and onions have cooled down add them into the bowl of ground turkey.
  • Mix well and form into five patties.
  • Heat grill to medium-high heat and cook for 5 minutes on each side or until the internal temperature reaches 165 degrees Fahrenheit.
  • Assemble turkey burgers with your favorite toppings and enjoy!

Notes

  1. For lean meats, I aim for 90% lean or higher.
  2. Make sure the spinach and onions have completely cooled to room temperature before adding into the other ingredients in order to prevent melting the feta cheese.

Nutrition

Calories: 165kcal | Carbohydrates: 2g | Protein: 25g | Fat: 6g | Saturated Fat: 2g | Trans Fat: 1g | Cholesterol: 58mg | Sodium: 304mg | Potassium: 333mg | Fiber: 1g | Sugar: 1g | Vitamin A: 867IU | Vitamin C: 3mg | Calcium: 15mg | Iron: 1mg

Broccoli and Brussel Sprouts Salad

Shaved brussel sprouts and chopped broccoli come together with sweet apples, sesame seeds and a honey mustard dressing. Chill for an hour and serve as a crunchy, flavorful side salad.

shaved brussels sprouts, broccoli and red apples on a plate

This salad is more of a slaw consistency since the vegetables aren't cooked. If you love texture and crunch in your salads, you'll love this shaved brussel sprouts and broccoli slaw!

Prepare the Salad

Chop the three main ingredients: broccoli, brussel sprouts and apples.

I like to chop the broccoli stems off, leaving mostly the crown of the broccoli in bite-sized pieces.

For the brussel sprouts, thinly slice or shave them about ¼ of an inch thick. I love buying them on a stalk! But that can be hard to find out of season, so half of a 1 pound bag is enough for this salad.

Once all the apples are chopped, squeeze the lemon juice on top to prevent them from browning. I use gala apples to add sweetness, but use any apple you prefer.

The base of your salad is done now - whoohoo! Time for the honey mustard dressing!

large plate of raw brussels sprouts, apples and broccoli

Honey Mustard Dressing

Vinegar: 3 tablespoons of apple cider vinegar. The sweetness plays off the apples well.

Oil: 3 tablespoons olive oil or avocado oil.

Mayo: 1 tablespoon - I'm not a big fan of dressings that are clearly mayo flavored. I find 1 tablespoon to be just the right amount to help thicken the dressing and add a bit of richness without making you think immediately of mayo.

Mustard: 1 tablespoon Dijon mustard - you get that spicy kick from the Dijon!

Honey: 1 tablespoon honey to compliment the Dijon's spice - such a good combo! If you like your honey mustard dressing spicier, add a touch more mustard to balance out the sweetness and spice.

bowl pouring honey mustard dressing over apples and salad

Chill the Slaw

After mixing the honey mustard dressing into the salad, let it sit for an hour before serving so that the veggies can soften and become more of a slaw.

The flavor will be more noticeable too!

Garnish with any other toppings like sunflower seeds, raisins or dried cranberries.

If you're like me and love brussel sprouts and want more delicious inspo, try these other two flavorful brussel recipes!

  • Basil Roasted Brussel Sprouts: Roasted in a garlic balsamic marinade and dunked in a sweet basil dressing for bright flavor. It turns any person into a brussel sprouts fan with the delicious basil twist!
  • Ground Turkey Sweet Potato Skillet: I love fall harvest meals and this recipe has major fall vibes. Cook up a huge batch to have in a variety of ways like burritos, tacos, stuffed peppers or in a salad.

Do you have a favorite way to eat brussel sprouts.....shaved, roasted, grilled? Let me know below!

Serving Suggestions

This recipe makes the perfect side salad for a cook-out meal or to take with you to a picnic. It's got a good amount of fiber thanks to all the raw veggies, so it makes for a great afternoon snack!

salad chilled to a slaw consistency with sunflower seeds
large plate of chilled broccoli and brussel sprouts salad
Print Recipe
5 from 1 vote

Broccoli and Brussel Sprouts Salad

Shaved brussel sprouts, chopped broccoli, diced apple and a honey mustard dressing come together to form this flavorful side salad! Serve as a slaw for cook-outs, picnics, or enjoy as a filling snack thanks to the fiber packed veggies.
Prep Time25 minutes
Chill Time1 hour
Total Time1 hour 25 minutes
Course: Salad, Side Dish
Cuisine: American
Keyword: gluten-free, honey mustard dressing
Servings: 6 people
Calories: 146kcal
Author: Monica Nedeff

Ingredients

For the Salad

  • ½ lb shaved brussel sprouts
  • 3 cups thinly sliced broccoli crowns
  • 2 cups chopped gala apples or another sweet apple
  • 2 tablespoons lemon juice
  • sunflower seeds and raisins for garnish (optional)

For the Dressing

  • 3 tablespoons apple cider vinegar
  • 3 tablespoons olive oil or avocado oil
  • 1 tablespoon mayo
  • 1 tablespoon Dijon mustard
  • 1 tablespoon honey
  • ¼ teaspoon salt
US Customary - Metric

Instructions

For the Salad

  • Chop ends of brussel sprouts and discard. Thinly slice heads of brussel sprouts ¼ of an inch thick and place in a bowl.
  • Chop stems of broccoli and discard. Thinly slice crowns of broccoli until you get 3 cups and add to the bowl with the brussel sprouts.
  • Chop the gala apples and add the lemon juice on top to help prevent browning.

For the Dressing

  • Whisk together the apple cider vinegar, olive oil, mayo, dijon mustard, honey and salt.
  • Pour dressing over brussel sprouts, broccoli, and apples. Mix well and refrigerate for an hour before serving.
  • Sprinkle with sunflower seeds and raisins if desired - enjoy!

Nutrition

Calories: 146kcal | Carbohydrates: 16g | Protein: 3g | Fat: 9g | Saturated Fat: 1g | Trans Fat: 1g | Cholesterol: 1mg | Sodium: 166mg | Potassium: 353mg | Fiber: 4g | Sugar: 9g | Vitamin A: 595IU | Vitamin C: 77mg | Calcium: 43mg | Iron: 1mg