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Sweet Potato Cornbread

October 6, 2021 by Laura Yautz 4 Comments

Golden Sweet Potato Cornbread is easy to make, vegan friendly, and perfect for your next bowl of chili! This healthy cornbread also features whole grains and no added sugar, but comes out so moist and fluffy, no one will ever know!

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2 slices of cornbread stacked on one another, with honey being drizzled over them.

While any time is the right time for cornbread, this version is practically made for fall! It's warm and inviting, with all the fall flavors. This would make a great addition to your Thanksgiving dinner, too!

Our version of cornbread will be perfect alongside your favorite bowl of chili. Try our Low Sodium Mushroom Chili, Three Bean Chili, or White Bean Veggie Chili.

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Heart Health Benefits of Sweet Potato Cornbread

We made a deliberate effort to make a delicious and heart healthy cornbread recipe. This recipe has no added sugar, and is low in saturated fat and sodium, and naturally cholesterol free.

Our ingredients make up a recipe rich in phytonutrients from whole grains, fiber, carotenoids, and soy isoflavones, all of which are associated with lower heart diseases risk.

Macronutrients

Sweet potato cornbread low in saturated fat, and because we use olive oil instead of butter, it is a good source of monounsaturated fats. Replacing saturated fats with unsaturated fats like olive oil can increase HDL (the "good" cholesterol), lower triglycerides, and lower blood pressure (1, 2).

We use naturally sweet sweet potatoes in this recipe, so there is no added sugar, in addition to being low in total sugar. Added sugar is a known contributor to heart disease, so reducing the amount of added sugar we consume is a good step in cardiovascular disease prevention/treatment (3). It is also a good source of fiber, which helps to control blood sugar, satiety, and blood cholesterol!

Micronutrients, Phytonutrients, and Antioxidants

Using sweet potatoes makes this cornbread a good source of vitamin A and other carotenoids that help reduce oxidative stress (inflammation) (4).

Of note, corn has the highest antioxidant activity among commonly used grains, like rice, wheat, and oats (5)!

Other major phytonutrients and antioxidants at play in this recipe are:

Lutein and zeaxanthin - (in whole grain cornmeal) reduced inflammation and may help prevent cognitive decline (6, 7);
Ferulic acid - (in whole grain cornmeal and whole wheat flour) a phenolic acid with strong antioxidant activity, it's one of the most well studied and most abundant phenolic acid in whole grains (8); and
Genistein and daidzein - (in soy milk) soy isoflavones that can help lower LDL cholesterol and improve heart health markers (9, 10).

Ingredients

We use a mix of whole grains to maximize the healthfulness of the recipe, while using sweet potatoes as both a binder and a sweetener! Here's what you'll need:

Whole grain cornmeal
Whole wheat flour
Mashed sweet potato
Unsweetened soy milk (or dairy/non dairy milk of choice)
Olive oil
Lemon juice
Baking powder
Cinnamon
Baking soda
Salt

See recipe card for quantities.

Instructions

The steps for this recipe are easy, and similar to most other cornbread recipes. Here's how!

Step 1: Pour the lemon juice into the soy milk, and stir. Set aside.

Dry ingredients for cornbread in a bowl.

Step 2: Combine the dry ingredients with a whisk.

Milk and mashed sweet potato in a blender, ready to be blended.

Step 3: Add the soy milk/lemon juice mixture and the sweet potato mash to a blender, and blend on high until uniform.

Oil added to blended sweet potato and milk.

Step 4: Pour in the olive oil and pulse to combine.

Dry ingredients with wet ingredients poured into the bowl.

Step 5: Pour the sweet potato mixture into the dry ingredients.

Step 6: Stir to bring together into a batter until just combined. Do not overmix.

Step 7: Transfer the batter to a greased baking pan.

Step 8: Bake until a toothpick inserted into the center comes out clean.

Hint: Do not overmix the batter! The cornbread can end up flat and chewy.

Substitutions

Here are a few substitutions for this recipe!

Milk - use cow's milk or any dairy free milk substitute you like
Sweet potato - pumpkin, butternut squash or even carrot puree will work, but you may want to add a sweetener since these aren't as sweet as sweet potatoes
Whole wheat flour - you can use an all purpose gluten free flour with a 1-to-1 substitution ratio instead, but this may not be whole grain
Oil - good oils to sub here are avocado oil, grapeseed oil or peanut oil

Equipment

For this recipe, you will need some basic kitchen tools, like measuring cups and spoons, a mixing bowl, and a spoon. The cornbread bakes in an 8x8 pan (brownie pan size), so you will need one of similar size.

A blender is also used here. A high speed blender is not needed for this particular recipe, so use whatever you have. You could also whisk the milk and sweet potato together as long as the sweet potato is mashed very well and not stringy.

Storage

Cool the cornbread completely and store in an airtight container or zipper bag at room temperature for up to 2 days. It will last up to 5 days stored in the refrigerator.

I have not tried freezing this sweet potato cornbread, but I don't see why you couldn't. Wrap it tightly in plastic wrap, and then aluminum foil. Freeze solid for up to 6 months. Thaw at room temperature and eat within a day. Warming it gently in the oven or a toaster oven will help with any "off" freezer flavors.

Pro tip

If you have forgotten to bake the sweet potatoes, they can be cooked quickly in the microwave or on the stove.

For microwave: scrub the sweet potatoes and pierce with a fork multiple times. Place on a microwave safe dish, and cook on high for 5-10 minutes. Add time as needed until the sweet potatoes are soft. Handle with care! They are HOT!

For the stove: scrub, peel, and chop the sweet potatoes. Put them in a pot and cover with water. Bring to a boil, reduce heat, and simmer until they are soft. Drain.

FAQ

What grind of cornmeal is best for cornbread?

Don't go any coarser than medium grind, or your cornbread will end up too gritty and may not hold together. Most people will probably enjoy sweet potato cornbread made with finely ground cornmeal best, but medium grind will also work well (and is what I used in the photos).

What can I use as a substitute for the sweet potato?

I really don't recommend a substitute for that, since it's a main ingredient. If you really wanted to, I think you could use applesauce instead. Technically, you could use another mashed veggie, like carrots, butternut squash, or pumpkin, but those are not quite as sweet, so you might want to add some sweetener to your batter.

What sweetener can I add to this?

My goal was to make a lightly sweet, added sugar free cornbread. But if you have your added sugar intake under control, and really like a sweeter cornbread, you can add about ¼ - ½ cup sugar to this recipe. I don't recommend using honey or maple syrup in the batter, since it's already quite moist.

Looking for more healthy bread recipes? Try these:

Pairing

These are my favorite dishes to serve with this vegan sweet potato cornbread:

Want to say thank you?

📖 Recipe

Sweet Potato Cornbread

Laura Yautz

Golden Sweet Potato Cornbread is easy to make, vegan friendly, and perfect for your next bowl of chili! This healthy cornbread also features whole grains, but comes out so moist and fluffy, no one will ever know!

3.67 from 3 votes

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Prep Time 10

Cook Time 20

Total Time 30

Course Bread

Cuisine American

Servings

Calories 121 kcal

Equipment

Ingredients

1 cup Unsweetened Soy Milk
1 tablespoon Lemon Juice
1 cup Whole Grain Cornmeal
1 cup Whole Wheat Flour
2 teaspoon Baking Powder
1 teaspoon Cinnamon
½ teaspoon Baking Soda
¼ teaspoon Salt
1 cup Mashed Sweet Potato
⅓ cup Olive Oil

Instructions

Preheat oven to 425° F.
Pour the lemon juice into the soy milk, and stir. Set aside. It will become lumpy and curdled while the acid in the lemon juice denatures the protein in the milk; this is normal.
Lightly spray an 8x8 baking pan with cooking spray (or oil).
Whisk together the cornmeal, flour, baking powder, cinnamon, baking soda and salt in a large bowl.
Using a blender, blend the sweet potato and milk until very smooth. Without a blender, you could use a whisk, and vigorously beat the mixture until smooth.
Add the oil to the blender and pulse a few times until it is incorporated into the mixture.
Pour the sweet potato mixture into the dry ingredients, and mix until just combined. Do not overmix.
Bake 18-22 minutes, until a toothpick inserted into the center comes out clean.
Allow to cool about 10 minutes in the pan, before removing to a cooling rack. Slice when completely cooled.

Nutrition

Serving: 1sliceCalories: 121kcal (6%)Carbohydrates: 17g (6%)Protein: 3g (6%)Fat: 5g (8%)Saturated Fat: 0.7g (4%)Polyunsaturated Fat: 0.8gMonounsaturated Fat: 3.3gSodium: 148mg (6%)Potassium: 164mg (5%)Fiber: 2.5g (10%)Sugar: 1.4g (2%)Vitamin A: 539IU (11%)Vitamin C: 3.5mg (4%)Vitamin K: 3.8µg (4%)Calcium: 60mg (6%)Iron: 0.8mg (4%)Magnesium: 18mg (5%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword healthy cornbread, whole grain cornbread

Tried this recipe?Let us know how it was!

Food safety

These are important safety tips for sweet potato cornbread:

Wash hands before beginning, whenever they are soiled, and after touching face, hair, pets, etc.
Cook foods completely through
Do not taste the raw batter. Even without raw eggs in it, raw flour is not a ready-to-eat product and can harbor illness-causing bacteria.
Never leave cooking food unattended

See more guidelines at USDA.gov.

Apple Cinnamon Granola

September 22, 2021 by Laura Yautz Leave a Comment

Apple Cinnamon Granola is just the thing to give you all the Fall vibes. Mix up your breakfast or snack time routines with this delicious and easy, Fall inspired recipe. Our healthy granola features only ingredients you can recognize, plus no added sugars or oils! It's the perfect kickoff to the season!

Is granola good for you?

Commercial granolas generally have two problems as far a health goes. They are often high in added sugar, and they are often high in added oils.

These are two additions that aren't necessarily terrible. But let's be honest, we all consume much more added sugar than we should (check out my video on sugar), and granola is high enough in fat (because of the nuts and seeds) without adding anymore.

In my version, there are no added sugars at all (although I did add an optional recommendation in case you wanted a sweeter granola). I use chopped dates and the apple chips as the sweet element in my granola, and I'm using applesauce to hold it all together - which also add a bit of sweetness.

Using the applesauce allows us to forgo oil completely. Not even needed! Win-win!

FAQs and Substitutions

Where can I get apple chips?

Apple chips can be found in most grocery stores and online retailers in the snack section. They are not the same as dried apples. Apple chips are crispy, and the ones I've seen come in "single serving" bags. You will notice there are other ingredients in them besides just apples, so if you have a choice, pick on with the least amount of added ingredients.

I can't find apple chips. Can I just use dried apples?

Sure can! I'd recommend chopping them up in small cubes/pieces in that case. The texture will be a little different, but the taste will all be there! Delicious!

Mix up the nuts and seeds!

For some variation, use any variety of nuts and/or seeds you have or like. As long as you have 1 cup total, it won't affect the recipe.

Use spiced pecans instead!

For a super fun and delicious take on this granola, try making a batch of No Sugar Spiced Nuts and using them instead of plain pecans. If you do this, make the spiced nuts separately and add them after the granola is done.

Can I use quick oats or instant oats instead of old fashioned?

Not for this recipe. You really need to use the old fashioned rolled oats, or they'll just disintegrate.

If you try Apple Cinnamon Granola, let me know in the comments!

You will also want to make my Heart Healthy Pumpkin Granola!

📖 Recipe

Apple Cinnamon Granola

Laura Yautz

Apple Cinnamon Granola is just the thing to give you all the Fall vibes. Mix up your breakfast or snack time routines with this delicious and easy, Fall inspired recipe.

No ratings yet

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Prep Time 5

Cook Time 30

Total Time 35

Course Breakfast, Snack

Cuisine American

Servings

Calories 221 kcal

Ingredients

1 cup Old Fashioned Oats
¾ cup Chopped Pecans
½ cup Chopped Dates
¼ cup Sesame Seeds
½ cup Unsweetened Applesauce
1 tablespoon Lemon Juice
1-2 teaspoon Cinnamon
½ teaspoon Apple Pie Spice
(Optional) 2-3 tablespoon Maple Syrup or Honey
1 cup Apple Chips

Instructions

Preheat oven to 350°F.
In a large bowl, combine the oats, pecans, dates, and sesame seeds.
Add the applesauce, lemon juice, cinnamon, apple pie spice, and maple syrup/honey if using, and stir to combine.
Transfer to a lined baking sheet, spread thin, and bake for 30-35 minutes, stirring every 10 minutes, until dry and crispy, but not burned.
Remove from the oven, and cool completely.
Stir in the apple chips, breaking them into smaller pieces if needed.
Store in an airtight container.

Nutrition

Calories: 221kcal (11%)Carbohydrates: 28.9g (10%)Protein: 3.8g (8%)Fat: 11.1g (17%)Saturated Fat: 1.2g (8%)Polyunsaturated Fat: 3.7gMonounsaturated Fat: 5.7gSodium: 11.9mg (1%)Potassium: 362.8mg (10%)Fiber: 5.2g (22%)Sugar: 15.9g (18%)Vitamin A: 0.6IUVitamin C: 1.7mg (2%)Calcium: 74.4mg (7%)Iron: 1.8mg (10%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword apple granola, healthy granola

Tried this recipe?Let us know how it was!

Vegetarian Chickpea Meatballs with Sweet and Sour Sauce

September 13, 2021 by Laura Yautz 2 Comments

Sweet and Sour Vegetarian Chickpea Meatballs have it all! Sweet and tangy sauce, over the top flavor, and completely plant based! Did we mention they are meal prep friendly, too? These healthy sweet and sour meatballs will have you looking forward to lunch all day long!

Bowl with rice, chickpea meatballs, and onions and bell peppers.

How is this Hawaiian Meatballs recipe healthy for my heart?

I packed tons of nutrition in this meal for your heart from the bottom up! We started with a whole grain - brown rice - with lots of fiber and some healthy fats.

I made a slight change from your typical Hawaiian meatballs recipe and packed in the veggies! I'm talking several large spoons full of peppers and onions instead of that sparse piece of sad green pepper you're hard pressed to find in some other versions. This makes the meal more filling for fewer calories but more nutrition - especially vitamin C.

I also used only pineapple juice to sweeten the sauce, and completely forwent any sugar. It ended up having the perfect balance of sweetness and tanginess, and no sugar was needed at all.

I used chia seeds to hold the balls together instead of eggs. Chia seeds contain a type of omega-3 fat that the body cannot make on its own, alpha linolenic acid. This is a precursor to heart healthy omega-3s like eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Chia seeds are also being studied for their more widespread benefits to the cardiovascular system. The tiny seed is high in antioxidants, giving it it's super powers. Chia seeds seem to have an antihypertensive effect, which may help to lower blood pressure. We also know what chia seeds can play a role in blood sugar regulation, weight loss, and improving blood cholesterol concentrations (1). I try to use chia seeds in all the recipes I can! (Read more about eggs and the heart.)

I suppose the biggest, and most obvious change I made is in the meatball itself. Which isn't really a MEATball, but a BEANball. Doesn't have quite the same ring to it, does it? Anyway, I substituted the usual beef or chicken with chickpeas, and added tons of flavor. The result is a ridiculously tasty little meatball, that actually stays together, and is high in protein AND fiber! Yay! You MUST try these. And since most people don't eat nearly enough of either beans or vegetables, this is the perfect, balanced meal to boost your intake of both! Healthy sweet and sour meatballs that are also delicious!

What to serve with Sweet and Sour Meatballs

To serve with these delicious sweet and sour chickpea meatballs, I definitely recommend rice. Brown rice specifically, but you could also go for black rice or red rice. White rice would certainly work, but is less nutritious. If you use that option, just make sure the rest of your day is more nutritious. One meal won't undo you!

Other options to serve with sweet and sour meatballs are whole grain pasta, cauliflower rice, whole grain biscuits or rolls (try my Buckwheat Biscuits), or another type of whole grain like quinoa, wheat berries, whole wheat couscous, or millet. Mashed potatoes or spaghetti squash would also work. You want something to soak up that delicious sweet and sour sauce for sure!

If you're not into peppers, and wondering what vegetable to serve with sweet and sour meatballs, you have a lot of different options here! Broccoli or cauliflower would work nicely, because the floret tops would soak up the sauce. You could use green beans, carrots and/or celery, mushrooms, zucchini, or even some hearty greens like kale or collards. If you like, you can leave the veggies out of the sauce all together and go for a large side salad.

Tips and Substitutions

Make it low carb!

Make this meal low carb (and lower calorie), by using cauliflower rice instead of regular rice. A frozen option will work just great!

No chickpeas?

No problem. Use any type of cooked dry bean or lentil you have!

What is a replacement for oats?

I used oats to make these vegetarian chickpea meatballs without breadcrumbs. But you can absolutely use bread crumbs (look for whole wheat if you can - or make your own breadcrumbs!) instead of oats as an easy replacement. You can also use any whole grain flour, almond flour, etc. Cooked grains, while I haven't tested them, I feel are unlikely to work well. You want something to absorb liquid to help hold the meatballs together.

What is Chinese five spice, and where can I get it?

This is the star of the meatball, so don't leave it out! You can get it at most retailers now, and both McCormick and Simply Organic have a version. If you can't find it, you can make your own, if you have the spices. Here is a great recipe for Chinese Five Spice.

What to use instead of peppers?

If you're not into peppers, try broccoli or cauliflower, green beans, carrots and/or celery, mushrooms, zucchini, or even some hearty greens like kale or collards. You want between 2-3 cups of chopped veggies total. Or leave the veggies out of the sauce all together and go for a large side salad.

Glass meal prep containers, filled with rice, vegetarian chickpea meatballs, and onions and peppers.

Love plant based meatballs? You've GOT to try my Italian Style Black Bean Meatballs! Also look for our other heart healthy meal prep friendly recipes: Thai Salad with Peanut Dressing, Mushroom Chili with Sweet Potato Cornbread, Teriyaki Soba Noodle Bowls, and Healthy Burrito Bowls with Cilantro Lime Quinoa.

If you make Sweet and Sour Vegetarian Chickpea Meatballs, let me know in the comments!

📖 Recipe

Bowl with rice, meatballs, and onions and bell peppers.

Vegetarian Chickpea Meatballs with Sweet and Sour Sauce

Laura Yautz

These Chickpea Meatballs have it all! Sweet and tangy sauce, over the top flavor, and completely plant based! Did we mention they are meal prep friendly, too?

4 from 2 votes

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Prep Time 20

Cook Time 20

Total Time 40

Course Lunch, Main Course

Cuisine American

Servings

Calories 493 kcal

Ingredients

For the Meatballs

3 tablespoon No Added Salt Tomato Paste
2 tablespoon Olive Oil
2 tablespoon ground Chia Seeds
1 15 oz can Chickpeas, no added salt, rinsed and drained
⅓ cup Rolled Oats
¼ cup minced Onion
¼ cup chopped Parsley
3 Garlic Cloves, minced
½ inch piece fresh Ginger, grated
¼ - ½ teaspoon Chinese Five Spice
Cooking Spray or Oil for baking

For the Vegetables and Sauce

3 Bell Peppers, any color, chopped
2 large Onions, chopped
20 oz can Pineapple Chunks, in 100% Juice
1 cup Water
⅓ cup Rice Vinegar
¼ cup Reduced Sodium Soy Sauce
3 Garlic Cloves, minced
1 inch piece of fresh Ginger, grated
2 tablespoon Cornstarch
2 tablespoon Cold Water

To serve:

2 ½ cups cooked Brown Rice

Instructions

If you haven't already made the rice, get that started first, and let it cook while you prepare the rest of the meal.
Preheat the oven to 400° F.
Mix the tomato paste, olive oil, and chia seeds together in a small bowl, and set aside.
Into a large food processor, add the chickpeas, rolled oats, onion, parsley, garlic, ginger, and Chinese five spice. Lastly, add the tomato paste mixture.
Pulse the food processor until the mixture comes together in sort of a lumpy dough. You will probably have to scrape down the sides of the food processor a few times.
Using a tablespoon, form small meatballs with the dough, placing them on a lined (or greased) baking sheet. You should get around 20 meatballs.
Lightly spray each meatball with cooking spray, or brush with oil.
Bake for 20-25 minutes, until crispy on the outside.
While the meatballs are baking, make the vegetables and sauce.
In a large skillet, add the chopped peppers and onions, canned pineapple (both solids and liquid), water, rice vinegar, soy sauce, garlic and ginger, and bring to a simmer.
Reduce heat if needed, and continue to simmer for at least 12 minutes, until the vegetables are tender.
Mix the cornstarch and cold water in a small bowl with a fork, and pour into the vegetable mixture.
Continue to simmer and stir for a minute until the sauce thickens. Remove from the heat.

For immediate consumption

Gently stir the meatballs into the sauce, and serve hot over rice.

For meal prep

Measure ½ cup of rice into each bowl or container. Divide the vegetables among the 5 bowls and top with any extra sauce. Place the meatballs on top of the rice, out of the sauce. The meatballs will hold up to sauce for a few hours, but not days. Mix them into the sauce right before eating.

Nutrition

Calories: 493kcal (25%)Carbohydrates: 88.3g (29%)Protein: 15g (30%)Fat: 10.7g (16%)Saturated Fat: 1.5g (9%)Polyunsaturated Fat: 3.2gMonounsaturated Fat: 5gSodium: 358mg (16%)Potassium: 1302.8mg (37%)Fiber: 14.8g (62%)Sugar: 27.4g (30%)Vitamin A: 39.3IU (1%)Vitamin C: 96.2mg (117%)Calcium: 143mg (14%)Iron: 4.9mg (27%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword sweet and sour meatballs

Tried this recipe?Let us know how it was!

Healthy Pumpkin Spice Syrup

September 9, 2021 by Laura Yautz 8 Comments

If you ever wondered how to make pumpkin spice syrup for your coffee, I'm here to show you just how easy it is! This simple and Healthy Pumpkin Spice Syrup will have you reaching for your homemade pumpkin spice latte all day long! No added sugar, made with real pumpkin, and all the deliciousness of the popular coffee drink without the sugar crash. There's even room for some whipped cream!

Here's the proof - a regular pumpkin spice latte at your favorite coffee shop will run you 390 calories and 14 grams of fat - most of which are saturated fat - plus 50 grams of sugar (mostly added sugar)! Yikes! My version is just 95 calories, 5 grams of fat - most of which are polyunsaturated fat - and only 6 grams of sugar (none are added sugar). Best of all, it's delicious!

Glass jar with pumpkin spice syrup in it.

How to make Pumpkin Spice Syrup healthy

I love making recipes like this, and I can't believe I didn't do this one sooner! The typical pumpkin spice syrup used in coffee shops and that you can buy in a bottle are mostly sugar, so not heart healthy in the least. Think of them as desserts. Fine to have sometimes, but not something you should start everyday with!

I'm a big fan of using dates to sweeten my recipes without adding refined sugar. So that was the clear choice here. They are caramelly and the perfect flavor complement to pumpkin! Dates are also a great source of fiber, which is so important, because even natural sugar without the fiber is just sugar - which we know can damage the heart in too high amounts.

Once the sweet part of the syrup was decided, the rest of the ingredients were easy! Pumpkin of course. It's high in vitamin A, and also contributes some fiber. Pumpkin spice - can't have pumpkin spice syrup without pumpkin spice! Spices are high in antioxidants, which can help prevent free radical damage, and in turn helps prevent the type of inflammation that can cause heart disease.

How to make an Added Sugar Free Pumpkin Spice Latte

What about making a healthy pumpkin spice latte? The type of milk you use can have a huge impact on this. I recommend using an unsweetened dairy substitute, like soymilk or almond milk, or simply fat free dairy milk. Choose something low in added sugar (ideally with none), low in fat, and with very little to no saturated fat or cholesterol for the heart healthiest option.

We warm the milk or milk-like beverage of choice with some of the pumpkin spice syrup until almost boiling, and then whiz it around in a blender for a minute. That last part is optional, but it will create the signature foam for our latte.

Lastly, we add a shot (or more) of espresso or strong coffee. Coffee does sometimes get a bad rap, but it can actually contribute to heart health, as long as you don't overdo it! Read more about coffee and heart health if you're interested.

Make it a Cold Pumpkin Spice Latte!

At least where I live, Fall's weather is very hot and cold. So some days I want a hot coffee beverage, and some days I want it iced! For those warm Fall days when it's definitely not sweater weather, make your PSL iced.

Simply use your sugar free pumpkin spice syrup that you've refrigerated, and add the amount of milk and syrup in the recipe below to your blender and blend for a minute. Then pour a shot (or more) of your espresso or strong coffee - cooled - along with the syrup/milk combo over ice. Enjoy simply or with a little whipped topping!

FAQs and Substitutions

Can I use fresh pumpkin in this recipe?

Yes you can! I used canned pumpkin in my version, but if you've got an actual pumpkin sitting around, use that. Here's a great post on how to make pumpkin puree if you need it!

I don't have pumpkin spice. What can I use?

Making your own pumpkin spice is easy! Simply combine ½ teaspoon each cinnamon, ginger, nutmeg, and ground cloves. If you don't have one of those, just leave it out.

My latte has pieces in it, and it seems thick.

Definitely make sure to strain the syrup after you make it. There's always a few pieces of date that don't get totally pureed in the blender. Straining the syrup is vital for a smooth consistency.

My syrup seems very thin. Is that right?

Your syrup should be a thick almost applesauce (but not quite) consistency. If it seems too thin after you strain it, pour it in a small sauce pan, and simmer it until it is the consistency you want.

Small glass cup of latte sitting on an open book.

More pumpkin recipes:

More coffee recipes:

If you try Sugar Free Pumpkin Spice Syrup, let me know in the comments!

📖 Recipe

Sugar Free Pumpkin Spice Syrup (for making lattes)

Laura Yautz

This easy and healthy Pumpkin Spice Syrup will have you reaching for your homemade pumpkin spice latte all day long! No added sugar, made with real pumpkin, and all the deliciousness of the popular coffee drink without the sugar crash.

5 from 4 votes

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Prep Time 30

Cook Time 5

Total Time 35

Course Condiment, Drinks

Cuisine American

Servings

Calories 35 kcal

Ingredients

1 ½ cup Hot Water
½ cup Dates
⅓ cup Pumpkin Puree
2 teaspoon Pumpkin Spice
½ teaspoon Vanilla Extract

Instructions

Combine dates and water in a saucepan, and bring to a boil. Turn off heat and soak for about 30 minutes. (If you use a Vitamix or other high speed blender, you can skip the soaking step if you want.)
Pour the dates and soaking water into a blender, and add the pumpkin puree, pumpkin spice, and vanilla.
Blend on high for a minute or two, until the mixture is very smooth.
Strain using a mesh strainer to remove any pieces of date or spices that haven't been blended. You will probably need to use a spoon to lightly stir/scrape the strainer to get all the syrup to pass through.
Refrigerate until ready to use.

To make a latte:

Combine ¾ cup milk of choice (I like unsweetened soymilk) and ¼ cup Pumpkin Spice Syrup, and heat until just before boiling.
Pour into a blender, and blend about 20 seconds, until frothy. You can also use a milk steamer for this if you have one.
Pour 1 shot (or more if you prefer) of espresso, or very strong coffee, into a mug, and top with the milk/syrup mixture. For variation, try this with black tea, green tea, or chai tea, also!
Garnish with whipped cream if desired, and a sprinkle of pumpkin spice, cinnamon, or nutmeg.

Nutrition

Serving: 0.25cupCalories: 35kcal (2%)Carbohydrates: 8.9g (3%)Protein: 0.4g (1%)Fat: 0.1gSaturated Fat: 0.1g (1%)Sodium: 2mgPotassium: 96.6mg (3%)Fiber: 1.3g (5%)Sugar: 6.7g (7%)Vitamin A: 105.9IU (2%)Vitamin C: 0.7mg (1%)Calcium: 11.9mg (1%)Iron: 0.4mg (2%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword healthy pumpkin spice latte, low calorie pumpkin spice latte

Tried this recipe?Let us know how it was!

Thai Salad with Peanut Dressing

September 1, 2021 by Laura Yautz Leave a Comment

This Thai salad with peanut dressing is super easy to throw together, and great for lunch, dinner, or weekend salad meal prep for work! The peanut dressing comes together quick, too, and packs tons of flavor. This is one of those recipes you'll come back to over and over again!

What's heart healthy about Thai Salad with Peanut Dressing?

Let's start with the elephant in the room: TOFU. Tofu is essentially soybean curd, and it's made by coagulating soymilk so it gets thick, and pressing it into blocks. The process is similar to making cheese. Okay, but is tofu good for me? I know what's out there about soy and soy products. And while an in-depth analysis is a topic for an article all on its own, the Cliffs notes version is that, unless you have a thyroid disease, you're fine with soy. In fact, it can actually improve heart health by lowering cholesterol (1, 2), and may lower your risk of atherosclerosis (hardening of the arteries) (3, 4). And what about the HORMONES? Not to worry - there's tons of research on that, too, and there are no negative effects seen in men or women with regards to reproduction, hormone balance, or virility (5). Women experiencing severe menopause symptoms may actually get a bit of relief from including some soy (as a whole food) in the diet.

In terms of the salad, we packed it with cabbage, which is generally known for its anti-cancer activity. But colorful veggies, like red cabbage and red bell peppers, are also high in antioxidants, which helps fight the low level, constant inflammation that can lead to chronic diseases like heart disease (6).

This recipe is also high in heart healthy fats, thanks to the peanuts, peanut butter, and sesame oil. I kept the whole thing low in sodium by using low sodium soy sauce for flavoring, as well as some acids like vinegar and lime juice. Just a touch of honey (or maple syrup) in the dressing to cut through the acid.

Lastly, we use spices like ginger, garlic, and crushed red pepper for their fantastic flavor and antioxidant content.

Substitutions and FAQs

Can I use plain tofu?

Yes. Tofu doesn't have much flavor on its own, so I tend to try to jazz it up. But if you're running short on time, simply slice it up and toss on the salads. You can also find tofu that's already baked and flavored, but watch the amount of sodium and sugar in it if you go that way.

What alternative is there to shredding up all those veggies? I hate that!

I get it. You can use bagged coleslaw veggies instead! Use 7 cups of bagged coleslaw instead of the napa cabbage, red cabbage, and carrots.

How can I make this nut free?

If nuts aren't your jam, or you're allergic to them, or you're prohibited from bringing them to work or school, this can easily be made nut free! Instead of peanut butter, use either soynut butter or sunflower butter. Either will work great and are completely peanut and tree nut free! Instead of the chopped peanuts, I'd recommend either sunflower seeds or pumpkin seeds. Or just leave them out all together.

Overhead picture of Thai salad in meal prep containers.

Love the tofu in this recipe? You should also try this Simple Stir Fry recipe, which uses the same tofu preparation.

Try some of these other meal prep friendly recipes, too!

If you try Thai Salad with Peanut Dressing, whether as a meal prep recipe or not, tell me in the comments!

📖 Recipe

Thai Salad with Peanut Dressing

Laura Yautz

This Thai salad with peanut dressing is super easy to throw together, and great for feeding a crowd or weekend salad meal prep! The peanut dressing comes together quick, too, and packs tons of flavor.

No ratings yet

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Prep Time 20

Cook Time 25

Total Time 45

Course Lunch, Main Course, Salad

Cuisine Asian-Inspired, Thai

Servings

Calories 393 kcal

Ingredients

For the Tofu

1 block (14 oz) Extra Firm Tofu, drained, pressed, and sliced
1 tablespoon Toasted Sesame Oil
1 tablespoon Low Sodium Soy Sauce
2 teaspoon Rice Vinegar
1 teaspoon Crushed Red Pepper, or to taste

For the Salad

3 cups shredded Napa Cabbage
3 cups shredded Red Cabbage
2 large Carrots, shredded or julienne
1 Red Bell Pepper, sliced thin
5 Green Onions, sliced (both white and green parts)
½ cup Cilantro, chopped
¼ cup Mint, chopped
½ cup chopped Peanuts

For the Peanut Dressing

⅓ cup Natural Peanut Butter
2 tablespoon Lime Juice
2 tablespoon Honey (or Maple syrup)
2 tablespoon Rice Vinegar
1 tablespoon Low Sodium Soy Sauce
2 teaspoon Toasted Sesame Oil
1 inch cube Fresh Ginger chopped or grated
1 clove Garlic minced
Warm water to thin dressing

Instructions

For the Tofu:

Preheat oven to 350 degrees.
Make the Baked Tofu by adding the first 4 ingredients in a small bowl. Whisk to combine.
Arrange tofu slices in a 9×12 baking dish, and pour sauce over the slices. Flip slices once to coat.
Bake for 25 minutes, until edges of tofu begin to brown.
Remove from oven, and allow to cool.

For the Salad:

In a large bowl, toss all the salad ingredients together, except chopped peanuts. Reserve those for garnishing at the end.

For the Peanut Dressing:

Add all the dressing ingredients to a small blender or food processor, and blend on high until smooth.
If the dressing is too thick, add warm water, 1 tablespoon at a time until it reaches a consistency you like. (I had to add 1 tablespoon to mine)

To assemble:

Divide the salad among 5 bowls or meal prep containers.
Top each of the 5 salads with equal amount of tofu, and sprinkle with the reserved peanuts.
For the dressing, you can either divide it among 5 small dressing cups for transport, or pour an equal amount on each of the salads. The salad is robust enough to have the dressing on it for a few days without becoming soggy.
Garnish with extra mint leaves, cilantro, and/or slices of lime, as desired.

Notes

Tip: Make this recipe lightening fast by using 7 cups of bagged coleslaw mix (without dressing) instead of the napa cabbage, red cabbage, and carrots.

Nutrition

Calories: 393kcal (20%)Carbohydrates: 29.5g (10%)Protein: 18.6g (37%)Fat: 25.1g (39%)Saturated Fat: 4g (25%)Polyunsaturated Fat: 8.9gMonounsaturated Fat: 11.1gSodium: 303.2mg (13%)Potassium: 841.3mg (24%)Fiber: 7.8g (33%)Sugar: 16.4g (18%)Vitamin A: 390.7IU (8%)Vitamin C: 92mg (112%)Calcium: 152.9mg (15%)Iron: 3.5mg (19%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword healthy thai salad, peanut salad dressing, Salad meal prep

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Healthy Burrito Bowls (Meal Prep Burrito Bowls)

August 25, 2021 by Laura Yautz Leave a Comment

These healthy burrito bowls are perfect for meal prep or even a quick weeknight meal! And this recipe makes 5 meals, so you're set for the week! Delicious cilantro lime quinoa, black beans, and a customizable variety of taco seasoned, roasted veggies. Check and mate!

5 glass meal prep containers filled with burrito fillings.

What's heart healthy about these burrito bowls?

I packed tons of heart healthy nutrition into these burrito bowls for you! First, the quinoa. Check out the Cilantro Lime Quinoa recipe for all the deets, but the tl:dr version is that it's high in protein and fiber, so it's a perfect base for this meal.

We use black beans as our main protein source, because they are delicious, for one. But they are also packed with fiber and antioxidants, making them a perfect addition to a heart healthy meal!

A variety of vegetables like red peppers, zucchini, and mushrooms add color, more antioxidants, and vitamins and minerals like vitamin A, vitamin C, and potassium. While customizable, many vegetables are excellent sources of vitamins and minerals. We roast them with some garlic and an assortment of herbs and spices to bring out their best flavor and add nutrition.

Herbs and spices are renowned the world over for their anti-inflammatory properties - mainly due to their content of phenolic acids and flavanoids (1).

The avocado is optional in this recipe, but including it will increase the healthy fats in the meal. Avocados are well known to have a cholesterol lowering effect, dating back to the 1960s (2). They've also been credited with the ability to help lower triglyceride levels, and stabilize blood sugar levels in people with diabetes (3).

FAQs and Substitutions

What other vegetables can I use in burrito bowls?

The sky is the limit here! Use whatever you have that's starting to get a little limp in the fridge, or walk around the produce section for inspiration. I'm thinking green beans, yellow squash, sweet potatoes, Brussels sprouts, or even beets would be great. Just be sure to chop everything up to about the same size so the cooking time is similar.

Can I use rice or plain quinoa in these bowls?

Yes, you can reduce the amount of time spent in preparation by using cooked brown, black, or red rice, or cooked plain quinoa. Any other whole grain would also work.

Can I use white mushrooms instead of portabellas?

White mushrooms - or most any mushroom you like - will work in this recipe. If you're using a smaller mushroom, like white mushrooms or baby bellas, simply cut them in halves or quarters instead of slices. Tiny mushrooms that grow in clumps, like enoki mushrooms, are not recommended.

Glass meal prep container filled with burrito fillings. 4 more containers in the background.

Here are the other recipes you'll need to make Healthy Burrito Bowls:

You might also want to consider making this delicious Cilantro Lime Sauce to drizzle on!

If you make this recipe, let me know in the comments!

📖 Recipe

Glass meal prep container filled with burrito fillings.

Healthy Burrito Bowls (Meal Prep Burrito Bowls)

Laura Yautz

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Prep Time 10

Cook Time 25

To make the quinoa 30

Total Time 1 5

Course Lunch, Main Course

Cuisine American, Mexican

Servings

Calories 429 kcal

Ingredients

2 Red Bell Peppers sliced
2 large Portabella Caps gills and stem removed, and sliced
1 medium Zucchini cut lengthwise into sixths or eighths, and cut into 3 inch lengths
1 medium onion halved and sliced
3 cloves Garlic minced
2 tablespoon Olive Oil
2 teaspoon Salt Free Taco Seasoning
2 teaspoon Cumin
2 teaspoon Oregano
1 teaspoon Smoked Paprika
½ teaspoon Salt
2 tablespoon Fresh Lime Juice

For Assembly:

2 ½ cups Cilantro Lime Quinoa
3 cups 2 cans No Added Salt Black Beans, rinsed and drained
2 Avocados sliced
1 Jalapeno sliced
1 Lime cut into wedges
½ cup Fresh Cilantro chopped

Instructions

If you haven't already, make the Cilantro Lime Quinoa.
Preheat oven to 425° F.
Place all the sliced vegetables and garlic on a large baking sheet lined with parchment paper.
Drizzle with olive oil, and toss with taco seasoning, cumin, oregano, smoked paprika, and salt.
Bake for 25 minutes, or until the vegetables are your desired level of doneness.
Remove from oven, and drizzle with the remaining lime juice. Toss to coat.
To assemble the bowls: Measure ½ cup of quinoa into each of 5 containers or bowls. Divide the black beans evenly among the containers. Use tongs to divide the roasted veggies among the containers. Garnish as desired, with avocado slices, jalapeno slices, lime wedges, and fresh cilantro.

Notes

You might also like Cilantro Lime Sauce for drizzling!

Nutrition

Calories: 429kcal (21%)Carbohydrates: 57.6g (19%)Protein: 16g (32%)Fat: 16.9g (26%)Saturated Fat: 2.4g (15%)Polyunsaturated Fat: 3gMonounsaturated Fat: 10gSodium: 251.8mg (11%)Potassium: 1089.4mg (31%)Fiber: 17.7g (74%)Sugar: 5.6g (6%)Vitamin A: 119.7IU (2%)Vitamin C: 93.4mg (113%)Calcium: 80.8mg (8%)Iron: 5.1mg (28%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword healthy meal prep, meal prep recipes

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Cilantro Lime Quinoa

August 23, 2021 by Laura Yautz 2 Comments

This cilantro lime quinoa is nice and easy, goes great with most any Mexican or Asian inspired dish, and is healthy, too! Just a handful of simple ingredients and about 30 minutes is all you need. Quinoa is a nice variation on the traditional rice dish, and if you've never tried it before, this is a great place to start!

Plate of quinoa, garnished with cilantro.

What makes Cilantro Lime Quinoa heart healthy?

Most of the heart health benefits of this recipe come from the quinoa itself. More known now than ever before, it's still not as widely eaten as it should be! Quinoa isn't actually a grain - it's classified as a pseudo-grain, and is naturally gluten free. It is rich in vitamins and minerals, particularly magnesium, which is an essential component of heart healthy eating. Quinoa is also high in phytonutrients (1), which are considered nonessential nutrients, but are shown to have strong anti inflammatory effects. It's also known to contain one of the highest amounts of protein among the grains, as well as its high quality protein (2).

The cilantro, lime, and garlic are used in far lesser quantities, but they still add plenty of antioxidants to the dish. Herbs and spices often have a much higher concentrations of antioxidants (3), so use them often! The lime juice contributes plenty of flavor, and bumps up the vitamin C in our dish.

FAQs and Substitutions

Why do you have to rinse quinoa?

You'll probably see that in the directions on some brands of quinoa. That's because quinoa has a natural coating around the seed that is high in saponins - a protective substances that sometimes tastes bitter or soapy. Some claim it can also cause digestive upset and other problems. Others claims they can't notice any difference in taste whether rinsed or not.
Many quinoa brands are pre-rinsed now, so you may not even need to worry about it. Read the labels on your quinoa to be sure. I usually buy Kirkland Signature brand quinoa from Costco, and it is pre-rinsed.

Do I need to sauté the quinoa and garlic first? Can't I just toss it all in the pot with water and boil?

Absolutely you can cut the sauté step out! The purpose of that step is to toast the quinoa up a little and to bring out the flavor of the garlic more. If you cut that step, you don't need the oil at all, and that will lower the calorie and fat totals a little. You can definitely save a little time that way. You'll just start at step 3 with the quinoa, garlic, water, salt, and lime zest in your pot, and follow the directions as written from there!

Why are the lime juice and cilantro added after cooking? Can I put those in the pot at the beginning, too?

This is because the flavors of lime juice and fresh cilantro are delicate, and boiling them for 15 minutes in the quinoa will destroy their flavor. Best to add them at the end when you take the quinoa off the heat.

Can I use rice instead of quinoa?

Sure! Just follow the directions as written, substituting the rice one-to-one for quinoa. Read the rice package for the cook time - that's the only change to the recipe you'll need to make! Opt for brown, red, or black rice if you can.

Overhead picture of quinoa on a plate, with small bowls of limes slices and fresh cilantro above.

Some of my favorite things to eat Cilantro Lime Quinoa with are:

If you try this recipe, let me know in the comments!

📖 Recipe

Cilantro Lime Quinoa

Laura Yautz

This cilantro lime quinoa is nice and easy, goes great with most any Mexican or Asian inspired dish, and is healthy, too!

5 from 2 votes

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Prep Time 10

Cook Time 15

Total Time 25

Course Side Dish

Cuisine American, Asian-Inspired, Mexican

Servings

Calories 181 kcal

Ingredients

1 tablespoon Olive Oil
1 ½ cups Dry Quinoa (rinsed if necessary)
2 Garlic Cloves, minced
3 cups Water
½ teaspoon Salt
Zest of 1 lime
3 tablespoon Lime Juice (from about 2 limes)
½ cup chopped Cilantro
(optional) ½ Jalapeno, seeded and finely minced

Instructions

Heat the olive oil in a pot over medium heat. When hot, pour in the dry quinoa, and toast for a few minutes.
Add the minced garlic, and saute for one more minute, until fragrant.
Carefully pour in the water, and add the salt and lime zest.
Bring to a boil, then reduce heat to low, cover and simmer until all the liquid has been absorbed - about 15 minutes.
Turn the heat off and allow to rest with the lid on for at least 5 minutes.
Remove the lid, add the lime juice and cilantro (and jalapeno if using), and fluff with a fork.
Serve hot.

Nutrition

Calories: 181kcal (9%)Carbohydrates: 28.4g (9%)Protein: 6.1g (12%)Fat: 4.9g (8%)Saturated Fat: 0.6g (4%)Polyunsaturated Fat: 1.7gMonounsaturated Fat: 2.4gSodium: 201.6mg (9%)Potassium: 260.7mg (7%)Fiber: 3.2g (13%)Sugar: 0.2gVitamin A: 5.1IUVitamin C: 4.2mg (5%)Calcium: 28.7mg (3%)Iron: 2mg (11%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword quinoa recipe

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Banana Bread Overnight Oats

August 20, 2021 by Laura Yautz 2 Comments

The classic duo, peanut butter and banana rides again! In this easy Banana Bread Overnight Oats recipe, you don't even have to do the work! Mix everything together and pop it in the fridge the night before and breakfast is served the next morning. The peanut butter drizzle is optional, but highly recommended. A deliciously heart healthy way to start your day!

Small mason jar of oatmeal with walnuts and banana slices on top, with a drizzle of peanut butter.

What is heart healthy about Banana Bread Overnight Oats?

Actually, most everything is heart healthy about this recipe! Start with unsweetened soy milk - it's high in plant protein and phytonutrients, while also being low in fat and cholesterol free. Bananas are, of course, known for their high potassium content; essential for heart health. But they're also high in fiber, and naturally sweet! This allows us to completely nix added sugar of any kind. And let's be honestly with ourselves - most of use eat way too much of the sweet stuff, don't we?

Probably everyone knows that oats can lower cholesterol. Quaker and Cheerios have done great with their marketing! But it's true. The soluble fiber - specifically the beta glucan - that oats are high in can bind to cholesterol circulating in your body and remove it (1). Switching your breakfast to healthy oatmeal is one of the easiest heart healthy changes you can make to your diet!

Lastly, but certainly not least, we add a handful of walnuts, which are high in monounsaturated fats, as well as a good source of fiber and plant proteins. All tree nuts and peanuts have heart healthy benefits, but walnuts seem to be in a class of their own (2)! Eating a handful everyday is a great way to show your heart some love.

What don't we add? No added sweeteners of any kind here! Too much added sugar can lead to unwanted weight gain over time, and can damage the heart.

FAQs and Substitutions

Can I use another milk substitute besides soy milk?

Yes! Use any unsweetened dairy or dairy substitute you like! If you go with milk, make sure it's nonfat. If you pick a dairy sub, pick one without added sugar, and check the protein content. Not all milk subs are created equal!

Will instant oats work in this recipe?

Not for overnight oats. Instant oatmeal will disintegrate to mush. I guess if you like that texture it's fine.

Can I just put everything into one large bowl to refrigerate, instead of dividing it?

Yep! That's actually how I do it, and then divide it in the morning.

What type of peanut butter should I use?

In short, pick a natural peanut butter with minimal ingredients. For more details, and brand recommendations, check out this article on the best peanut butter for heart health!

Can you heat overnight oats?

Yes. If you want to warm your overnight oats, just pop them in the microwave for a minute or so, until they're as warm as you like. This is a great way to cut the cooking time on oats!

Small mason jar of oatmeal with walnuts and banana slices on top, being drizzled with peanut butter.

If you try Banana Bread Overnight Oats, let me know in the comments!

You might also love these other healthy recipes using oatmeal!

📖 Recipe

Banana Bread Overnight Oats

Laura Yautz

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Prep Time 5

Refrigeration time 6

Total Time 6 5

Course Breakfast

Cuisine American

Servings

Calories 413 kcal

Ingredients

2 medium Bananas
1 cup Unsweetened Soy Milk
1 teaspoon Vanilla Extract
1 cup Old Fashioned Oatmeal
¼ cup chopped Walnuts
(optional) 2-4 teaspoon Natural Peanut Butter

Instructions

Place the peeled bananas, soy milk, and vanilla in a blender and blend on high until smooth.
Pour evenly into 2 large jars or bowls.
Add ½ cup oatmeal to each.
Cover and refrigerate overnight, or up to 3 days.
In the morning, top with chopped walnuts and more sliced bananas. Drizzle with a teaspoon or two of peanut butter, if desired.

Nutrition

Calories: 413kcal (21%)Carbohydrates: 58.8g (20%)Protein: 12.6g (25%)Fat: 13.3g (20%)Saturated Fat: 2.1g (13%)Polyunsaturated Fat: 7.3gMonounsaturated Fat: 2gSodium: 55.5mg (2%)Potassium: 1179.4mg (34%)Fiber: 8.7g (36%)Sugar: 15.9g (18%)Vitamin A: 3.7IUVitamin C: 10.5mg (13%)Calcium: 191.2mg (19%)Iron: 2.8mg (16%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword healthy overnight oats

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Gluten Free Zucchini Fritters

August 16, 2021 by Laura Yautz Leave a Comment

Oh my goodness! Gluten Free Zucchini Fritters are easy to make, and a big hit with everyone! The spices are warmly complementary, and go perfectly with the recommended onion dip. And you want to know what else? No draining and squeezing out the zucchini! They are the epitome of fuss free!

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Stack of 3 gluten free zucchini fritters with a dollop of plain Greek yogurt on top.

If you garden, you're throwing zucchini in everything you make around the end of June aren't you? And whether or not you garden, zucchini is a fabulous, cost effective vegetable, with a neutral taste, so you CAN toss it in most dishes!

This recipe for Gluten Free Zucchini Fritters is the perfect thing to make with that zucchini - and even works with that one you accidently left on the vine too long that got too seedy. Warm spices, nutty buckwheat flour, and delicious shredded zucchini all come together for a side dish you'll love.

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Heart Health Benefits of Gluten Free Zucchini Fritters

While your average zucchini fritter isn't the most unhealthy food you can eat, it's also not going to do your health a lot of favors. My recipe is different. I designed it specifically to be heart healthy - which is also healthy in general!

Let's start with the zucchini. I've mentioned in other zucchini posts that it isn't over the top in the nutrition department. It does contain a notable amount of vitamin C, which is important, especially heading into the winter months. But zucchini's real claim to fame is its high water content, which also means low calorie content - great for weight management, which is great for heart health. It's low cost (especially if you grow your own), extremely common, and mostly neutral in flavor - meaning that it can be used in a wide variety of recipes, both savory and sweet!

I've jacked up the nutrition in this recipe by using buckwheat flour, which is a higher protein flour, along with being high fiber. Buckwheat flour is naturally gluten free also. Despite what its name suggests, it is not wheat at all, so it is an excellent substitute for wheat flour. Buckwheat flour has a bit of a nutty flavor, which goes nicely with the other ingredients.

Another way I've made these crispy zucchini fritters heart healthy is in what I've omitted. Many zucchini fritter recipes use ingredients like eggs, cheese, loads of salt, and sometimes even mayonnaise. If you're eating for your heart, too much of any of those won't be helpful! So I've used none of them, and instead I've used the zucchini's own juices and chia seeds to hold them together with the buckwheat flour, and a fantastic variety of herbs and spices to amp up the flavor (and the antioxidant power!). Heart healthy zucchini fritter perfection!

Ingredients

Gluten Free Zucchini Fritters use a handful of basic ingredients:

Zucchini
Grapeseed oil
Garlic
Buckwheat flour
Green onions
Salt
Ground chia seeds
Cumin
Cinnamon
Black pepper

See recipe card for quantities.

Instructions

This is a really easy zucchini fritter recipe! Check out these steps:

Combine the ground flax or chia in a bowl with the water, and set aside.

Shred the zucchini, and put it in a large mixing bowl.

Add the salt to the zucchini and mix.

Chop the green onions, and add to the zucchini.

All ingredients for the fritters in a bowl.

Add the rest of the fritter ingredients.

All fritter ingredients mixed together in a bowl.

Mix well, and allow to rest 10 minutes.

Fritter batter, after resting for 10 minutes to allow the zucchini to release its liquid.

After 10 minutes, if you don't have a thick batter, add water a tablespoon at a time until you do.

Light score marks in fritter batter, to divide into 8 equal amounts.

Score the batter so you can divide it into 8 equal amounts.

Batter added to a large pan, and flattened into pancakes.

Heat the pan, add the oil, and scoop ⅛th of the batter into the pan for each fritter. Flatten with the back of the spoon if needed.

Fritters flipped to cook on the other side, in a large pan.

Cook for 5-7 minutes, and flip. Cook another 5 or so minutes until the fritters are cooked through. Remove from the pan to a paper towel lined plate. Repeat with additional batter if needed.

Hint: buckwheat flour will yield a much darker result than regular wheat flour, so be prepared for that if you've never used it before!

Substitutions

Missing an ingredient or two? Try a substitute below.

Onions - white onions, red onions, yellow onions, chives, and shallots will all work just as well in this recipe
Flour - whole wheat flour is a great alternative if you don't need to eat gluten free, and you don't have buckwheat flour
Chia/flax - one whole, beaten egg can be used in place of the chia or flax and water combo

Variations

Variations on this recipe have to do with the herbs and spices you use. Keep the same base recipe.

Spicy - add a few shakes of your favorite hot sauce to the batter
Italian - use Italian seasoning, or a mix of dried basil and oregano instead of cumin and cinnamon
Breakfast - keep the cinnamon, and add a little maple syrup and vanilla extract to the batter

Equipment

To make gluten free zucchini fritters you will want a few special items, besides your basic measuring cups and spoons.

You'll need a grater or shredder of some kind. A box grater or cheese shredder will be perfect. I really like my All in One Chopper, Slicer, and Grater (affiliate link) for this, but whatever you have will work.

You'll also probably want a nonstick skillet. Otherwise, you will find yourself adding much more oil to the pan to keep the fritters from sticking. A cast iron skillet will work great, or you might want to try this Ninja NeverStick PossiblePan (affiliate link). I love this thing!

Storage

If you do have any of your healthy zucchini fritters left over, cool them completely to room temperature before placing them in an airtight container and refrigerate. It's important to cool them before sealing them in a container so condensation doesn't form in the container, which will make them soggy!

They can be reheated in a 450 degree oven for 5-7 minutes, or can be pan fried in a small amount of oil for a few minutes on each side - just long enough to reheat.
Technically you could heat them in the microwave, but they'll be soggy, and not crispy at all. I don't recommend this method.

Pro tip

These cook a lot like pancakes, so turn the heat down to medium when you add the batter to the pan so they don't burn on the outside before they cook on the inside.

FAQ

Can I use another gluten free flour?

While I haven't tested this with another gluten free flour, I imagine it would work. This isn't a baking recipe that's relying on the flour for spongy texture. If you try it, let me know which flour you used, and how it turned out!

Can I bake these instead of pan frying?

Technically, yes. But you won't get the crispiness, and they take quite a while to bake. If you want to, bake them at 400 degrees F for about 30-40 minutes, until they're browned and cooked all the way through. Flip them halfway through baking. I highly recommend the pan frying method though!

Why are my zucchini fritters soggy?

Soggy fritters are usually caused by too much liquid in the batter. In this recipe, we're careful to not add any liquid (unless absolutely necessary) other than what the zucchini naturally releases, but sometimes they seem to be ultra juicy! Your batter should seem very thick, and if it doesn't add a little more flour until it does.
You also want to make sure your pan is searing hot before you add the batter. If the pan isn't hot enough, the fritters will just absorb the oil and become greasy and sometimes soggy instead of starting to cook right away. You'll also find your fritters probably sticking to the pan!
Finally, you may have made the fritters too thick. If the fritters are not thin enough, the outside will start to burn while the inside remains uncooked and doughy.
If your fritters are already cooked, and soggy, and can bake them in the oven at 400 degrees at 5 minute intervals until they aren't soggy anymore.

Why are my fritters falling apart?

This could be because there isn't enough liquid in the batter to activate the binding ingredients. In this recipe, we use ground chia seeds (or flax seeds) with buckwheat flour and let the zucchini release its juices into it to create a nice, thick batter. This takes some time, which is why we allow the mixture to rest about 10 minutes before cooking. If you can still see dry ingredients after that time, add a bit of water until it's all uniform.

Can zucchini fritters be frozen?

Yes! After you cook them, allow them to cool to room temperature, and individually wrap them in plastic wrap, making sure to keep as much air out as possible. Freeze completely for up to 6 months.
When you want to eat them, allow them to thaw completely. They can be reheated in a 450 degree oven for 5-7 minutes, or can be pan fried in a small amount of oil for a few minutes on each side - just long enough to reheat.
Technically you could heat them in the microwave, but they'll be soggy, and not crispy at all. I don't recommend this method.

Looking for other zucchini recipes? Try these:

Pairing

These are my favorite sauces to serve with Gluten Free Zucchini Fritters:

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📖 Recipe

Close up of a stack of 3 zucchini fritters, topped with a dollop of plain Greek yogurt.

Gluten Free Zucchini Fritters

Laura Yautz

Gluten Free Zucchini Fritters are easy to make, and a big hit with everyone! The spices are warmly complementary, and go well with the recommended onion dip.

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Prep Time 20

Cook Time 15

Total Time 35

Course Appetizer, Side Dish, vegetable

Cuisine American

Servings

Calories 122 kcal

Equipment

Ingredients

1 tablespoon Ground Chia or Flax Seeds
3 tablespoon Water
4 cups Zucchini grated
½ teaspoon Salt
½ cup Buckwheat Flour
¼ cup Chopped Green Onions greens only
2 Garlic Cloves minced (or 1 teaspoon minced garlic)
½ teaspoon Ground Cumin
¼ teaspoon Cinnamon
Ground Black Pepper to taste
1 tablespoon Grapeseed Oil

Instructions

Measure the ground chia or flax into a small bowl, and mix with 3 tablespoon water. Set aside for a few minutes.
Grate the zucchini, and put it in a large bowl. Sprinkle with the salt. Toss to coat.
Add all the remaining ingredients, including the gelled chia or flax, and stir to combine everything together.
Let rest for at least 10 minutes (the zucchini will release its liquid, and the mixture will become the consistency of thick batter).
If the batter seems too dry at this point, add water, a tablespoon at a time, until you get a thick batter consistency.
Heat a large skillet over medium-high heat.
Add the oil, and scoop ⅛th of the batter into the skillet and flatten into a thin circle (fritters that are too thick will burn on the outside while remaining raw on the inside). Reduce heat to medium.
Repeat until your pan is full. Work in batches if necessary.
Pan fry the fritters about 5-7 minutes on each side, until nicely browned and starting to crisp. Thinner fritters may take less time.
Remove from the pan onto a plate lined with paper towels until the rest are cooked.
Serve warm, with French Onion Dip, if desired.

Nutrition

Serving: 2frittersCalories: 122kcal (6%)Carbohydrates: 17g (6%)Protein: 4.3g (9%)Fat: 5.2g (8%)Saturated Fat: 0.7g (4%)Polyunsaturated Fat: 3.3gMonounsaturated Fat: 0.8gSodium: 310mg (13%)Potassium: 503mg (14%)Fiber: 4.1g (17%)Sugar: 4.3g (5%)Vitamin A: 79.8IU (2%)Vitamin C: 27.7mg (34%)Vitamin K: 32.2µg (31%)Calcium: 54.9mg (5%)Iron: 1.8mg (10%)Magnesium: 76.2mg (19%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword gluten free recipes, healthy zucchini fritters, zucchini pancakes

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Food safety

Safety is our top priority in the kitchen! Always keep these tips in mind.

Cook to a minimum temperature of 165 °F (74 °C)
Do not use the same utensils on cooked food, that previously touched raw meat
Wash hands before touching food, and after touching raw meat, your hair, face, pets, etc.
Don't leave food sitting out at room temperature for longer than 2 hours (or 1 hour if the weather is hot)
Never leave cooking food unattended
Always have good ventilation when using a gas stove

See more guidelines at USDA.gov.

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Healthy French Onion Dip

August 9, 2021 by Laura Yautz 2 Comments

Make this delicious, healthy French onion dip for your next party (or keep it all for yourself!). This simple recipe has only 5 ingredients, is low sodium, low fat, high protein, and out of this world on flavor!

Overhead picture of bowl of dip, surrounded by chips, baby tomatoes, and cucumber slices.

What's heart healthy about this onion dip?

Regular French onion dip is typically made with some combination of milk or cream, oils, and a variety of spices and other things, leading it to be high in fat (mostly saturated), sodium, and sometimes sugar. In my version, I achieve a creamy texture by using nonfat Greek yogurt. Greek yogurt is renowned for its high protein content and ultra smooth and creamy texture. Perfect for dip making! Yogurt is also a fermented food, the consumption of which is associated with a lower risk of type 2 diabetes, heart disease, and metabolic syndrome, among others (1).

I also make this dip with an actual onion! By taking the time to slowly caramelize the onion with a bit of oil and pinch of salt, we can take this dip over the top with some all natural flavors, and a bit of fiber to boot!

Of course, even the healthiest dip can be undone by too many potato chips. Make sure to keep your servings in check if you're noshing on chips (a serving size is usually just a handful), or stick or veggie sticks or some of my other healthy suggestions below!

FAQs and Substitutions

Can I use regular yogurt instead of Greek yogurt?

Yes, but your dip may just not be as thick, which is fine. Just as long as you use a plain (preferably nonfat) yogurt, this will work great.

What type of onion is best to use?

I used a yellow onion. Use what you have - except green onions. A red onion will alter the color of the dip some, but whatever you have in your pantry is good!

Can I just sauté some garlic cloves along with the onions instead of using onion powder?

I don't recommend that. The onions are going to caramelize a long time in the pan. The garlic is likely to start to burn by then, which will make the dip bitter. If you want to use fresh garlic, I'd recommend tossing it in the pan with the onions in the last 5 or so minutes of caramelization to avoid burning.

How else can use healthy French onion dip?

Beside dipping chips or veggies in it, here are some of my favorite ways to use this dip:
- Top Crispy Zucchini Fritters with a dollop of it
- As a spread on sandwiches, like Everything Bagel Chickpea Salad Sandwiches
- On these delicious Mediterranean Black Bean Quinoa Burgers
- Thin it out with a bit of milk and use it as a salad dressing
- Dip these Garlic Potato Wedges or Oven Fries in it

Bowl of dip, surrounded by chips, cucumber slices, and baby tomatoes. Hand holding a chip with dip on it above bowl.

If you make Healthy French Onion Dip, make sure to let me know in the comments!

📖 Recipe

Bowl of dip, surrounded by chips, cucumber slices, and baby tomatoes. Hand holding a chip with dipping it.

Healthy French Onion Dip

Laura Yautz

5 from 1 vote

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Prep Time 10

Cook Time 20

Course Appetizer, Condiment

Cuisine American

Servings

Calories 22 kcal

Ingredients

1 medium Onion, chopped
1 tablespoon Olive Oil
½ teaspoon Salt
1 cup Nonfat Plain Greek Yogurt
½ teaspoon Garlic Powder

Instructions

Preheat a medium sized skillet over medium heat until hot.
Turn heat to low, and add the oil, onion, and salt.
Continue to cook over low heat, stirring occasionally, for about 20-25 minutes, until the onion is deeply browned and completely softened. If the edges start to burn, turn the heat down more and/or stir more frequently.
Remove from heat, and cool completely.
Remove any blackened pieces of onion, as those will be bitter.
Mince the onion very finely, creating a lumpy paste. Alternatively, pop the onions in a small food processor and blitz them a time or two to create a paste.
Mix the onion paste into the yogurt, and add the garlic powder. Stir to combine.
Cover and refrigerate at least overnight to allow the flavors to meld.

Nutrition

Serving: 2tablespoonCalories: 22kcal (1%)Carbohydrates: 1.5g (1%)Protein: 1.6g (3%)Fat: 1.2g (2%)Saturated Fat: 0.2g (1%)Polyunsaturated Fat: 0.1gMonounsaturated Fat: 0.8gCholesterol: 0.7mgSodium: 102.4mg (4%)Potassium: 34.9mg (1%)Fiber: 0.2g (1%)Sugar: 0.9g (1%)Vitamin A: 0.1IUVitamin C: 0.7mg (1%)Calcium: 17.9mg (2%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword French onion dip, greek yogurt dip, healthy chip dip, sour cream and onion dip

Tried this recipe?Let us know how it was!

Creamy Roasted Cauliflower Soup

August 2, 2021 by Laura Yautz Leave a Comment

A cozy and delicious, dairy free, cauliflower soup, thickened with white beans for a luscious, creamy texture and extra protein to make a whole meal if you like! Serve Creamy Roasted Cauliflower Soup with crusty bread or homemade garlic croutons for a match made in heaven! And it's so pretty, isn't it?

Small bowl of soup with croutons and fresh thyme.

How is this cauliflower soup heart healthy?

I know soup is a hit or miss when it comes to heart health. Most commercially available soups are very high in sodium. And the creamy soups are often high in saturated fat. I make it a point to make sure my soups are low in both! I start with my Homemade Vegetable Broth, which has no added salt at all. I make a big batch and freeze it in 2-4 cup portions so I always have some when I need it!

Cauliflower is big on nutrition! It's a cruciferous veggie, like broccoli and cabbage, and particularly high in vitamin C - an important nutrient heading into Fall and Winter! Vegetables in this group are high in antioxidant activity, so are able to help counter oxidative stress (caused by things like poor eating habits, air pollution, and normal everyday living), which can lead to cardiovascular disease, among other chronic diseases. While cruciferous vegetables are most known as anti-cancer veggies, they have a strong ability to reduce inflammation and DNA damage overall, which reduces your risk of heart diseases, diabetes, cancer, and many other disease (1).

I pump up the cauliflower by roasting it with a touch of olive oil - one of the most heart healthy oils, owing to its monounsaturated fat content - and blend it with a delicious mix of onions, celery, carrots, and garlic, for a high fiber, phenomenally delectable combo. Fiber is ultra important for heart health!

Let's not forget the beans. We all know beans are good for your heart (2) (you remember that childhood rhyme, right?!), and I try to sneak them in where ever I can. But they're a natural here. Blending them into the soup provides a creamy texture without actual cream, and bumps up the fiber and antioxidants even more!

Top it all off with some herbs and nutritional yeast for extra antioxidants and fabulous flavor!

FAQs and Substitutions

Can I use frozen cauliflower instead of fresh?

Yes! You can even skip the roasting if you want to make this soup really quick (but I do highly recommend roasting because it makes the soup so yummy!) You'll need a 2 pound bag of frozen cauliflower. To roast it, you don't even need to thaw it. Just toss with oil and roast it until it's to your liking.

Can I use another type of bean besides white beans?

Technically, yes. But it will mess with the color of the soup, and may look a little strange. It will still taste great though.

Can I use Baker's Yeast instead of Nutritional Yeast?

No. They are not the same thing. Baker's yeast is an active, live yeast and cannot be ingested without being inactivated by the cooking process. Nutritional yeast is an inactive yeast that is used as a flavoring agent, mainly. It is also a good source of vitamin B12 for those that follow a strict vegan diet. If you can't find it, you can leave it out. It adds a slight cheesy flavor to the soup.

I don't have an immersion blender. Can I use a regular blender.

Yes, you can use a regular blender for this. Divide the soup into batches as needed, being careful not to overfill the blender. Be careful transferring the soup, as it is very hot!

I recommend serving this with a heel of crusty, whole grain bread and Roasted Kale Salad with Apple Maple Vinaigrette. If you want more heart healthy soups, don't forget to check out our Soup Archive!

If you make Creamy Roasted Cauliflower Soup, tell me in the comments!

📖 Recipe

Creamy Roasted Cauliflower Soup

Laura Yautz

A cozy and delicious, dairy free, cauliflower soup, thickened with white beans for a luscious creamy texture and extra protein to make a whole meal if you like! Serve with crusty bread or homemade garlic croutons for a match made in heaven!

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Prep Time 10

Cook Time 45

Course Lunch, Soup

Cuisine American

Servings

Calories 155 kcal

Ingredients

1 large head Cauliflower (about 2 lbs)
2 tablespoon olive oil divided
1 medium onion peeled and chopped
2 large celery stalks chopped
1 large carrot chopped
2 cloves garlic minced
1 can white beans rinsed and drained
4 ½ cups Homemade Vegetable Broth (or low/no sodium vegetable broth)
1 teaspoon dried thyme
1 tablespoon Nutritional Yeast optional
salt and freshly ground black pepper to taste

Instructions

Preheat oven to 400℉.
Wash cauliflower, and chop into medium sized florets (the smaller they are, the quicker they'll cook). Stems are fine to include.
Place the cauliflower on a baking sheet, and toss with 1 tablespoon of olive oil.
Roast for 30-40 minutes, until starting to brown.
Meanwhile, saute onions, celery, carrot, and garlic in 1 tablespoon oil until fragrant, about 5 minutes.
Add cauliflower, beans, broth, and thyme to the pot. Bring to a boil.
Reduce heat to simmer, for about 15 minutes, until vegetables are very soft.
Add the nutritional yeast, if using, and use an immersion blender or blender to puree the soup until very smooth.
Taste. Add salt and pepper to taste.

Nutrition

Calories: 155kcal (8%)Carbohydrates: 21.8g (7%)Protein: 6.9g (14%)Fat: 5.7g (9%)Saturated Fat: 0.9g (6%)Polyunsaturated Fat: 0.6gMonounsaturated Fat: 3.4gSodium: 99.4mg (4%)Potassium: 619.6mg (18%)Fiber: 7.1g (30%)Sugar: 5.8g (6%)Vitamin A: 183.1IU (4%)Vitamin C: 77.3mg (94%)Calcium: 77.3mg (8%)Iron: 1.8mg (10%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword cauliflower white bean soup, creamy cauliflower soup, vegan cauliflower soup

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Healthy Crepes filled with Brownie Batter and Strawberries (Eggless Crepes)

July 17, 2021 by Laura Yautz Leave a Comment

These healthy crepes are made with just four ingredients. They're high protein, eggless, and gluten free, as well as vegan, too. Stuff them with some brownie batter dip and mashed strawberries, and you've got an over-the-top brunch recipe that sure to impress! Chocolate for breakfast?! Yes, please!

Plate of 3 crepes stuffed with chocolate dip and strawberries.

How to make Eggless Crepes

We make these healthy crepes using chickpea flour, along with milk, bananas, and flax. The combination of these simple ingredients keeps the crepes soft and pliable, but still tough enough to hold together with filling. Making the batter is easy. The ingredients go into a blender until they're completely smooth. Each crepe uses ¼ cup of the batter. Ladle it into a hot pan (sprayed with cooking spray if it's not nonstick), and tilt the pan around in a circular motion until the batter is spread very thin and evenly (you'll need to work quickly, but carefully, as the batter will cook fast).

You'll know when it's time to flip the crepe, because the edges will start to brown, and will lift off the pan a bit. It should take only a minute or less. Here's a good visual:

Visual guide showing when chickpea flour crepes are ready to flip.

Make sure to be careful working the flipper under the crepe. They are thin and easily torn!

They're so gorgeous!

Pile of crepes made from chickpea flour on a blue napkin

FAQs and Substitutions

Where's the Brownie Batter recipe?

Get the recipe for Brownie Batter Dip here, and make sure you make it for these crepes! It will keep in the fridge for at least 5 days, so you can do it ahead of time.

Can I use another fruit besides strawberries?

Yes! I can't think of a fruit that doesn't go well with chocolate! Any fruit should work, as long as you can cut it small, and mash it up so it gets juicy.

Where can I get chickpea flour?

I get mine at my local Indian grocer. But you can also get it from online retailers like Amazon. It is sometimes called Besan.

Can I use chickpeas instead of chickpea flour?

I haven't tested that out, so - maybe - but I can't tell you how to adjust the recipe for that.

Can I use another flour besides chickpea flour?

Again, I haven't tested it to be certain, but I don't see why it wouldn't work. Your batter should be pretty thin, so as long as you achieve that, you should be good. If you try it, tell me how it works out! Using another flour will lower the protein content of your crepes, too.

If you make these Healthy Crepes, make sure to tell me in the comments!

And if you're looking for more heart healthy breakfast recipes, make sure to check out our Breakfast Archives!

📖 Recipe

Healthy Crepes Filled with Brownie Batter and Strawberries (Eggless Crepes)

Laura Yautz

These healthy crepes are made with just four ingredients. They're eggless and gluten free, as well as vegan, too. Stuff them with some brownie batter dip and mashed strawberries, and you've got an over-the-top brunch recipe that sure to impress!

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Prep Time 30

Cook Time 20

Total Time 50

Course Breakfast, Brunch

Cuisine American, French

Servings

Calories 427 kcal

Ingredients

2 cups Chickpea Flour (Besan flour)
2 cups Unsweetened Soymilk
2 medium Bananas
2 tablespoon Ground Flax

For Serving

½ recipe Brownie Batter Dip
2 cups mashed, Fresh Strawberries

Instructions

Combine all the ingredients in a blender.
Blend for about a minute, until mixture is very smooth.
Let the batter rest while you preheat your pan over medium heat.
Once the pan is hot, turn the heat to low. If you are not using a nonstick skillet, lightly coat the pan with nonstick cooking spray.
Ladle ¼ cup of the batter into the pan, and tilt the pan around in a circular motion until the batter is spread very thin and evenly (you'll need to work quickly, but carefully, as the batter will cook quickly).
Cook for about 45 seconds or a minute, until you can see the edges of the crepe browning and beginning to lift up a bit. The top will also look dry and bubbly (see pictures above).
Carefully work a flipper under the crepe and flip. Cook for an additional 30-45 seconds.
Remove from the pan and place on a clean kitchen towel or paper towel.
Respray your pan with cooking spray (unless using a nonstick pan), and make another crepe, using the same process. Continue making crepes until all the batter is gone. This should make 12-14 crepes.
To serve, spread about 2 tablespoons of brownie batter dip on half of a crepe. Fold in half over the brownie batter dip. Spoon about 2 tablespoons of mashed strawberries on top of one half of the now-folded crepe, and fold in half again, so your crepe is now folded into quarters.
Top with fresh fruit, and/or a light sprinkling of powdered sugar, if desired.

Nutrition

Serving: 3crepes, each with 2 tablespoon brownie batter and 2 tablespoon mashed strawberriesCalories: 427kcal (21%)Carbohydrates: 74.8g (25%)Protein: 20.1g (40%)Fat: 8.1g (12%)Saturated Fat: 1.3g (8%)Polyunsaturated Fat: 2.7gMonounsaturated Fat: 1.3gSodium: 76.4mg (3%)Potassium: 1303.7mg (37%)Fiber: 15.8g (66%)Sugar: 28.8g (32%)Vitamin A: 3.5IUVitamin C: 54mg (65%)Calcium: 218.4mg (22%)Iron: 5.3mg (29%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword eggless crepes, gluten free crepes, healthy crepe filling

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Quinoa Mushroom Burgers with Black Beans

June 24, 2021 by Laura Yautz 4 Comments

Mediterranean Quinoa Mushroom Burgers with Black Beans have so much flavor you'll never miss the meat! Stuffed with garlic, sundried tomatoes, and tons of herbs, these will be your go-to bean burgers in no time. The addition of quinoa gives them a pleasant crunch, and the mushrooms help keep them juicy in the middle. They've got everything!

Bean burger on a bun, with onions, tomatoes, lettuce and sauce dripping out.

Are Black Bean Burgers Healthy

Of course flavor is number one, but these quinoa black bean burgers are also heart healthy, so you can enjoy all summer long! These babies are high in fiber, protein rich, and contain heart healthy polyunsaturated and monounsaturated fats, instead of artery clogging saturated fat and cholesterol in typical burgers. They're also high in iron and magnesium. Not to mention all the antioxidants you'll get from the beans and herbs! Keep your taste buds and your heart happy!

Healthy Black Bean Burger Toppings

I love a good tomato and onion on my black bean quinoa burgers, but here are some other great options to mix it up!

Caramelized onions
Low Sodium BBQ Sauce
Southern Style Sauteed Cabbage and Mustard
Low Sodium Ketchup
Baked Beans
Go lighter with a simple tossed salad and Italian Dressing
Sundried Tomato Bruschetta
Roasted Red Peppers (see our how-to roast red peppers)

FAQs and Substitutions

Can I use any kind of bean to make bean burgers?

Yes, any type of cooked "dry bean" will work. Dry beans are black beans, pinto beans, chickpeas, lentils, etc. Green beans and wax beans are not dry beans, and won't work in burgers. I chose black beans for these burgers mainly because of their color, and the fact that they are so easy to find in stores. Feel free to experiment with different varieties, though!

How do I cook quinoa?

For this recipe, you might want to overcook your quinoa a bit. It will help the burgers hold together better. In any case, you want to bring a pot with 1 cup of water, and ½ cup dry quinoa to a boil. Reduce the heat to a simmer, and continue simmering until all the liquid is gone; about 20 minutes. Remove the pot from the heat, and put on the lid. Let it sit for at least 10 minutes before fluffing with a fork and using.

Some quinoa brands require a quick rinse before you start cooking, and some don't. Read the package beforehand, or just rinse it anyway to be on the safe side.

I can't find whole wheat bread crumbs. What can I do?

If you want to use whole grain bread crumbs, you can make your own breadcrumbs with my recipe. Alternatively, you can use regular bread crumbs or panko breadcrumbs. Just know they'll be lower in fiber and nutrients.

How can I make my bean burger stay together even better?

In this quinoa mushroom burger recipe, we use ground flax to mimic an egg to keep the burger together along with the quinoa. Another option is to use one whole egg instead of the flax. If you are someone who doesn't consume high cholesterol foods usually, this could be a good option. Make sure to cook the burgers well so the egg isn't raw on the inside of the burger.

How to bind burgers without eggs

The secret to binding burgers without eggs is to use an ingredient that will both absorb extra liquid and become somewhat sticky to hold things together. There are several options for this. I like using either ground flax or ground chia the best. Both of these can be used at about 1 tablespoon per 1 egg the recipe calls for.

Using ground seeds will help reduce potential grittiness you may notice, and help them absorb liquid better. Most people combine the seeds with water before adding them to the burgers, making a "flax egg" or "chia egg." But I find I get better results by sprinkling the dry ground seeds directly into the burger mixture, and allowing the them to absorb extra liquid from the mix to bind it.

Plain bean burger on lettuce, with onion and tomato.

Do you need some advice on the healthiest burgers for your summer BBQ? Make sure to check out my Burgers 101 article, for a nifty chart comparing some of the most popular burgers!

And you will also want to try these recipes to complete your summer picnic:

Basket of potato wedges with a small bowl of ketchup. — Garlic Oven Potato Wedges

Casserole dish with baked beans in it. — Garlic Oven Potato Wedges

If you try Quinoa Mushroom Burgers with Black Beans, tell me in the comments!

📖 Recipe

Quinoa Mushroom Burgers with Black Beans

Laura Yautz

The Mediterranean Quinoa Mushroom Burger with Black Beans has so much flavor you'll never miss the meat! Stuffed with garlic, sundried tomatoes, and tons of herbs, it will be your go-to bean burger in no time. The addition of quinoa gives the burger a pleasant crunch, and the mushrooms help keep it juicy in the middle. It's got everything!

4.50 from 2 votes

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Prep Time 20

Cook Time 10

Total Time 30

Course Main Course, sandwiches

Cuisine American, Mediterranean

Servings

Calories 325 kcal

Ingredients

1 ½ cups (1 can) No Added Salt Black Beans
¾ cup cooked Quinoa (slightly overcooked is better)
½ cup Whole Wheat Bread Crumbs (or gluten free option)
¼ cup minced Mushrooms
2 tablespoon minced Red Onion
2 tablespoon minced Sundried Tomatoes (not in oil)
2 tablespoon Olive Oil
1 tablespoon Ground Flax
½ teaspoon dried Basil
½ teaspoon Paprika
¼ teaspoon dried Oregano
(Optional) ⅛ teaspoon each Salt and Pepper
1 tablespoon Olive Oil, for pan frying

For serving:

Whole grain buns or large lettuce leaves for wraps
Sliced red onion
Sliced tomato
Leafy lettuce
Mustard, ketchup, etc.

Instructions

Combine all the burger ingredients in a food processor, and pulse until everything is chopped small. You don't want it to turn into a paste. The mixture should be sticky enough to hold together easily.
Heat 1 tablespoon oil in a large skillet over medium heat.
Meanwhile, divide the bean mixture into 4 equal portions, and form them into patties, about ½ inch thick, or whatever size is reasonable for your bun size.
Pan fry the patties over medium heat, about 5 minutes on each side, being careful not to burn them. Flip carefully to avoid smashing the patties.
Serve hot, on whole grain buns or in lettuce wraps, with condiments, and veggies as desired.

Nutrition

Serving: 1burgerCalories: 325kcal (16%)Carbohydrates: 45g (15%)Protein: 8.2g (16%)Fat: 11.3g (17%)Saturated Fat: 1.9g (12%)Polyunsaturated Fat: 3.1gMonounsaturated Fat: 5.8gSodium: 156.4mg (7%)Potassium: 398.3mg (11%)Fiber: 11.1g (46%)Sugar: 4.6g (5%)Vitamin A: 7.9IUVitamin C: 1.6mg (2%)Calcium: 75.8mg (8%)Iron: 3.5mg (19%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword bean burgers, easy bean burger

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Iced Pineapple Matcha Drink

June 21, 2021 by Laura Yautz Leave a Comment

Refreshing and healthy, Iced Pineapple Matcha Drink is just the pick-me-up you're looking for this summer! No added sugar, and perfect for sipping! We use canned pineapple in 100% juice to sweeten the drink, and using shelf-stable ingredients allow us to enjoy it anytime. Sit back, relax, and enjoy this frosty, fruity beverage!

Glass of iced matcha drink, garnished with a pineapple slice.

FAQs and Substitutions

What is matcha and where can I get it?

Matcha is simply specially grown green tea leaves, finely ground into a powder so it will dissolve in liquid. It does contain caffeine, so if you're sensitive to that, look for a decaf version (there aren't many, so check retailers like Amazon). Matcha powder can be found at most any major retailer like Target, Walmart, and Amazon, as well as smaller, local shops.

Is matcha healthy? Is matcha healthier than green tea?

If green tea is healthy, then matcha must be, too, right? Yep! In fact, since matcha is the whole tea leaf, it contains even more antioxidants than green tea does. In fact, it is considered the highest quality tea. It also has more caffeine than green tea, and in some cases, even more than coffee. It is widely known, however, to have a stimulating, yet calming effect to it, rather than the jittery feeling often associated with coffee consumption.

Match has also been studied for its effect on heart health. It has been found to inhibit stress activated signaling pathways, which can help reduce the inflammatory response (1). This could be particulary beneficial to those undergoing surgery who are susceptible to blood flow issues. Matcha may also help prevent cognitive decline that tends to come with age. This is probably due to a combination of caffeine and other antioxidants in the drink (as well as other beverages).

Do I have to use oatmilk?

In a word, no. Use whatever milk you want. I chose oatmilk for its creaminess, but use any other unsweetened, lowfat/fat free milk or milk alternative you like.

You might also like these beverages: Hibiscus Rose Cooler, Heart Healthy Whipped Coffee, Tropical Mango Lemonade, and Blackberry Mint Iced Tea.

If you make Iced Pineapple Matcha Drink, tell me in the comments!

📖 Recipe

Iced Pineapple Matcha Drink

Laura Yautz

Refreshing and healthy, Iced Pineapple Matcha Drink is just the pick-me-up you're looking for this summer! No added sugar, and perfect for sipping!

5 from 1 vote

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Total Time 5

Course Drinks

Cuisine American, Asian-Inspired

Servings

Calories 106 kcal

Ingredients

1 cup Pineapple, canned in 100% juice (juice included)
1 cup Unsweetened Oatmilk
1 cup Fresh Spinach
1 ½ teaspoon Matcha Green Tea Powder
½ inch piece of Fresh Ginger, grated
1 cup Ice
(optional) Touch of Honey or other sweetener of choice, if needed

Instructions

Add all ingredients (except the sweetener, if using), to blender, and blend on high until smooth.
Taste and add sweetener if needed.
Enjoy cold, over ice.

Nutrition

Calories: 106kcal (5%)Carbohydrates: 25.7g (9%)Protein: 3g (6%)Fat: 0.4g (1%)Polyunsaturated Fat: 0.1gSodium: 63.2mg (3%)Potassium: 425.7mg (12%)Fiber: 3.3g (14%)Sugar: 18.1g (20%)Vitamin A: 162.8IU (3%)Vitamin C: 16.1mg (20%)Calcium: 194.9mg (19%)Iron: 1.1mg (6%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword healthy matcha drinks, iced matcha

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Low Sodium Ketchup (sugar free too!)

June 17, 2021 by Laura Yautz 2 Comments

Healthy, salt free ketchup recipe is an easy way to healthify your condiment selection. This low sodium ketchup, that's also sugar free, helps you feel good about pouring it and dipping it! We use dates for a touch of sweetness without refined sugar, and we use a delicious mix of vinegars and spices so we don't need salt. It's easy too, so there's no reason not to make homemade ketchup anymore!

Jar of ketchup, with basket of potato wedges behind.

Is ketchup bad for you?

I rarely say any food is "bad" for you. But ketchup does have very little nutritional value. And that's mostly because the serving size is so small (a serving size of ketchup is just one or two tablespoons). Commercial ketchup is usually high in sodium and added sugar. Those are the reasons ketchup may not be the healthiest option. Just one tablespoon of one popular ketchup brand contains 180mg sodium, and 4g added sugar. If you're concerned with heart health, you should generally try to stay under 1500mg sodium per day, and under 25-36 grams added sugar per day. To that end, ketchup may not be a great option, especially if you tend to eat more than one tablespoon (who doesn't?!).

Certainly there are healthier options out there, and many brands are trying to cut back on the amount of salt and/or sugar they use. Read ingredients and make sure you know what you're getting. Oftentimes you'll see artificial sweeteners used in place of sugar or a salt substitute used instead of salt, rather than just leaving those things out. Because taste is important and ketchup won't taste the same without those ingredients. Neither of those substitutions are "bad" per se. But if you need to watch your potassium for any reason, a salt sub can be a problem. And some people just don't want to eat artificial sweeteners for a variety of reasons.

My salt free ketchup with no added sugar is just the ticket for both of those issues! Tons of flavor without all the sodium and added sugar. Perfect for your next burger!

Tips and FAQs

Can I use fresh tomatoes to make ketchup?

Yes! Fresh tomato ketchup is amazing! Simply substitute 1 pound of fresh tomatoes for the can of diced tomatoes. You can remove the peel if you wish, or leave it on. Chop the tomatoes or blitz them in your food processor before starting, and follow the directions as written. You may need to simmer everything at the end a bit longer if your tomatoes are very juicy.

Can I use other vinegars for this recipe?

Yes, but you'll want to taste as you go. Balsamic and apple cider vinegars are both a bit sweeter, so if you use another vinegar you may end up with a tangier ketchup. Start with less vinegar than the recipe calls for, and add more if you think it needs it.

What kind of dates should I use?

I like deglet noor dates (also spelled deglet nour). They are smaller and softer than some other date varieties out there. It's fine to use any kind you like though. Just make sure you get whole, pitted dates. Don't get the little pieces that are usually tossed with oat flour. And I get pitted dates, honestly because I just don't want to bother with cutting out the pit. Ha!

How long does homemade ketchup last?

This healthy homemade ketchup will last about 2-3 weeks in the refrigerator. Make sure to store it in an airtight container, and glass is best. Tomato products in general are high acid foods and can stain plastic containers, and leach the metal flavor out of metal containers.

Can you freeze ketchup?

Sure can! Ketchup that has been frozen tends to be a little more watery than it was initially, but still tastes great! I recommend portioning out the ketchup in amounts that are normal for you to use - maybe ¼ cup or ½ cup? - and then freezing those portions. That way you won't have to thaw the entire thing for a batch of homemade fries! The ketchup will last 3-6 months in a completely frozen state.

I do not recommend refreezing it if you accidentally thaw too much.

Try this delicious low sodium ketchup recipe with Mediterranean Black Bean Quinoa Burgers, Garlic Potato Wedges, Crispy Oven Fries, or even in my Quicker Baked Beans recipe!

If you make my no salt ketchup, tell me in the comments!

📖 Recipe

Close up of small glass bowl of ketchup.

Low Sodium Ketchup Recipe (with no added sugar)

Laura Yautz

This healthy ketchup recipe is an easy way to healthify your condiment selection. It is salt free and sugar free, so you can feel better about pouring it and dipping it!

No ratings yet

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Prep Time 15

Cook Time 15

Total Time 30

Course Condiment

Cuisine American

Servings

Calories 15 kcal

Ingredients

½ cup Dates pitted
15 oz can No Added Salt Diced Tomatoes undrained
2 teaspoon Olive Oil
½ medium Onion diced
2 cloves Garlic minced
6 oz No Added Salt Tomato Paste
¼ cup Balsamic Vinegar
2 tablespoon Apple Cider Vinegar
¼ teaspoon Ground Black Pepper
⅛ teaspoon Allspice
Pinch of Ground Cloves

Instructions

Combine dates and diced tomatoes in a small saucepan, and bring to a boil. Turn off heat, put the lid on the pan, and allow to soak about 15 minutes.
Meanwhile, heat olive oil in a large skillet over medium heat. Add onions and garlic, and saute 5-10 minutes, until soft and fragrant.
Add the tomato paste, the tomato/date combo, and all the remaining ingredients. Bring to a simmer, and continue cooking and stirring for 10-15 minutes, until thickened.
Remove from the heat, and carefully pour into a blender or food processor. Process on high until very smooth.
Chill, and use as desired. Will keep in the refrigerator for about 2-3 weeks. Can be frozen for up to 6 months.

Nutrition

Serving: 1tablespoonCalories: 15kcal (1%)Carbohydrates: 3g (1%)Protein: 0.3g (1%)Fat: 0.3gMonounsaturated Fat: 0.2gSodium: 3.5mgPotassium: 71.4mg (2%)Fiber: 0.5g (2%)Sugar: 2.3g (3%)Vitamin A: 4.3IUVitamin C: 1.7mg (2%)Calcium: 5.1mg (1%)Iron: 0.2mg (1%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword healthy catsup, healthy ketchup

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Garlic Potato Wedges in the Oven

June 10, 2021 by Laura Yautz Leave a Comment

If you need a simple, but delicious, potato recipe, this is it! Garlic Potato Wedges in the oven are easy, and require only a few ingredients. Perfect as a side for burgers, over salads, or all by themselves!

FAQs

What is the best potato to use for potato wedges?

Mostly, this depends on what you like. I picked yellow potatoes because they are more of a waxy potato (versus starchy), and they hold together better when baked. Potatoes that are typically used for baked potatoes and mashed potatoes (Russets and Idaho), are higher in starch content, and tend to fall apart - hence their ideal use as baked and mashed potatoes.

How can I make crispy potato wedges in the oven?

It can sometimes be hard to achieve a crispy, fried-like texture on foods baked in the oven. One way to do this is to coat the food in a bit of cornstarch first. This is help absorb any excess moisture, and allow the food to become crisper. Use enough cornstarch to coat the potatoes, without being able to see any powder. Then toss with oil, and continue the recipe as written.

Are potatoes heart healthy?

Potatoes tend to get a bad rap, and most people think they're unhealthy. I mean, there are some good reasons. Those reasons are: French fries, potato chips, and loaded baked potatoes. The potato itself, though, is a great, heart healthy food to include in you meal rotation. It's high in potassium, which most people don't get enough of! Potatoes are also a great source of fiber, especially if you also eat the skins. And something surprising to many people, is the high vitamin C content of potatoes. Definitely a spud worth eating! Just watch the toppings. This is where most people go off the tracks. Toppings like butter, sour cream, bacon, cheese, and the like take the healthy potato and turn it into an artery clogging nightmare. And if you've got a hankering for fries, try making you own using this recipe, or others below!

Hand holding a potato wedge, dipped in ketchup.

Need a good, healthy burger recipe? Got ya covered: Mediterranean Black Bean Quinoa Burgers!

And if you like fries, check out my Crispy Oven Fries, and Crispy Baked Cinnamon Sweet Potato Fries.

Need a sauce for dipping? Try my Healthy Ketchup Recipe, or Cilantro Lime Sauce for an out of the box combo!

If you make Garlic Potato Wedges in the oven, tell me about it in the comments!

📖 Recipe

Garlic Potato Wedges in the Oven

Laura Yautz

No ratings yet

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Prep Time 10

Cook Time 30

Total Time 40

Course Side Dish

Cuisine American

Servings

Calories 231 kcal

Ingredients

6 small-medium Yellow Potatoes
1 tablespoon Olive Oil
2 teaspoon Garlic Powder
¼ teaspoon Salt or to taste

Instructions

Preheat oven to 400℉.
Line a baking sheet with parchment paper.
Cut each potato in 6-8 wedges, depending on the size of the potato (cut in half, and then cut each half into 3-4 wedges).
Place the potatoes onto the baking sheet, and drizzle with oil, garlic, and salt. Toss.
Bake about 30-45 minutes, tossing several times to brown all sides of the wedges evenly.
Serve immediately.

Nutrition

Calories: 231kcal (12%)Carbohydrates: 45.7g (15%)Protein: 5.5g (11%)Fat: 3.7g (6%)Saturated Fat: 0.6g (4%)Polyunsaturated Fat: 0.5gMonounsaturated Fat: 2.5gSodium: 161.6mg (7%)Potassium: 1102.3mg (31%)Fiber: 5.5g (23%)Sugar: 2.1g (2%)Vitamin C: 50.3mg (61%)Calcium: 31.9mg (3%)Iron: 2.2mg (12%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword healthy potato recipes, low salt potatoes

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Low Sodium Italian Dressing & Marinade

June 5, 2021 by Laura Yautz 25 Comments

This simple Low Sodium Italian Dressing and Marinade is bright and delicious, with no added salt or sugar. Perfect for your heart healthy lifestyle! It's easy, too. Just toss all the ingredients in a jar and shake!

Is Italian dressing healthy?

Italian dressing is one of the healthier salad dressings out there - even store bought. Its base is oil and vinegar, instead of cream, so it's inherently healthier, with a heart healthier fat profile (low saturated fat, and higher monounsaturated and polyunsaturated fats). It can, however, be pretty high in sodium, so you'll want to look at the labels for that. Serving sizes are generally in the one to two tablespoon range, and it's easy - and common - to use much more than that, especially if you have a large meal salad! One popular brand, for example, contains 330mg sodium in 2 tablespoons.

But my heart healthy Italian dressing recipe has just 34mg sodium in 2 tablespoons, making it an excellent salad dressing choice if you have high blood pressure! The other thing this easy Italian dressing recipe leaves out is sugar (an all added sweeteners for that matter). So this also works great for people who have diabetes (which puts you at a higher risk for heart disease), or are watching added sugar/carbohydrate intake for other reasons.

What salad dressing is good for high blood pressure?

There's not just one best salad dressing for high blood pressure, but the main thing you need to be concerned with is how much sodium is in your salad dressing. The serving size of salad dressing is small - usually only one or two tablespoons - so the sodium can add up really quickly!

Beware especially of low fat or fat free dressing options. These often have more salt and sugar added to make up for the lack of fat. Other dressings that are high in salt are cheesy dressings, creamy dressings, and a double whammy - Caesar dressing.

For a healthier store-bought salad dressing, look for dressings that have:

Less than 200mg sodium per serving - ideally MUCH less, but let's work with what we have,
No added sugar, or as little as possible - I like to save my added sugar allotment for actual sweets - and,
Saturated fat levels around 1 or 2 grams at most.

Of course the best salad dressing for high blood pressure is one you make yourself, because you have complete control over the ingredients, and can leave out added salt, sugar, and other ingredients that may get in the way of your goals.

FAQs and Substitutions

What is the best oil to use for salad dressing?

Oils with low smoke points are usually the best to use for salad dressings. These oils are typically unrefined, retaining more of their healthful benefits and flavor. It's important to know the flavor your oil will impart in the salad dressing, and make sure it's complimentary.

Oils with the lowest smoke points are extra virgin olive oil, flaxseed, walnut, and pumpkin seed oils. You can also use some oils with higher smoke points with delicious results, including avocado, sesame, and grapeseed oils. I keep extra virgin olive oil on hand for dressing, because it works well with most spices, has a great heart healthy profile, and is almost neutral in flavor and color.

Can I use another vinegar instead of red wine vinegar?

Yes. White wine vinegar will also work, as well as most others. Your dressing will be on the sweeter side if you use balsamic or apple cider vinegar.

Can I leave out the mustard?

If you hate mustard, just leave it out. Your dressing will separate more quickly without it, but will still taste great! Similarly, another mustard is fine to use, just stay away from whole grain mustard. You don't want something with lots of texture here.

Does Italian Dressing go bad?

Eventually, yes. Homemade Italian salad dressing can last about 4 months or so, refrigerated. Know that olive oil is a solid under refrigeration. This doesn't affect the quality though. All you need to do is let it sit on the counter for 10 minutes or so before using, and it will liquify again. Do not store the dressing on the counter though. It needs to be refrigerated to last.

Is Italian dressing vegan?

Store bought Italian dressing probably isn't. Read the ingredients - they usually contain cheese or other milk ingredients. This easy Italian dressing recipe is vegan, though. That makes it an excellent choice for everyone at your table (and keeps it cholesterol free, too)!

This heart healthy Italian dressing is, of course, perfect for a simple tossed salad. But also consider using it to marinate tofu, chicken, or seafood. It would be great to toss on pasta salad or grilled vegetables, too!

For more Italian-inspired recipes, check out Zucchini Lasagna Rolls, Vegetarian Stuffed Peppers, and Deconstructed Pesto Herb Salad!

Try more of our low sodium salad dressing recipes:

If you try this healthy Low Sodium Italian Dressing, tell me in the comments!

📖 Recipe

Low Sodium Italian Dressing & Marinade

Laura Yautz

This easy and healthy, Low Sodium Italian Salad Dressing and Marinade is bright and delicious, with no added salt or sugar. Perfect for your heart healthy lifestyle!

4.52 from 60 votes

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Prep Time 5

Total Time 5

Course Condiment

Cuisine Italian

Servings

Calories 63 kcal

Equipment

Ingredients

½ cup Extra Virgin Olive Oil
¼ cup Red Wine Vinegar
¼ cup Water
1 tablespoon Lemon Juice
2 teaspoon Italian Seasoning
2 teaspoon Dijon Mustard
1 teaspoon Garlic Powder
½ teaspoon Onion Powder
½ teaspoon Ground Pepper
(Optional) Pinch Salt (IF needed)

Instructions

Add all ingredients to a bowl or jar, and whisk until well combined.
Store in the refrigerator, and shake before using.

Notes

Note: Olive oil will solidify when refrigerated - this is normal. When this happens, simply remove the dressing from the refrigerator and allow to rest on the counter for about 10 minutes before use.

If the dressing seems overly tart, you can add up to 1 tablespoon of a sweetener, like honey, sugar, or agave. Add as little as possible. Your goal is to reduce added sugar as much as possible over time.

Nutrition

Serving: 1tablespoonCalories: 63kcal (3%)Carbohydrates: 0.5gProtein: 0.1gFat: 7g (11%)Saturated Fat: 1g (6%)Polyunsaturated Fat: 0.8gMonounsaturated Fat: 5gSodium: 17mg (1%)Potassium: 9.4mgFiber: 0.1gVitamin A: 7.5IUVitamin C: 0.5mg (1%)Calcium: 3.8mgIron: 0.2mg (1%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword Italian dressing no salt, Italian dressing no sugar, Vegan Italian dressing

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Blackberry Iced Tea

May 26, 2021 by Laura Yautz Leave a Comment

Simply refreshing and lightly sweet! This Blackberry Iced Tea with Mint uses just 3 ingredients (excepting water and ice) to bring Summer into a beverage! So easy and perfect for BBQs and summer evening relaxing!

Iced tea in Mason jars, with ice, blackberries, and mint.

Is iced tea good for you?

Alone, iced tea is a great choice for overall health, and heart health! Black, green, or oolong, iced tea is low in calories (in fact, often calorie free!), sugar free, and high in antioxidants. Tea is actually the most widely consumed beverage besides water in the world, even besting coffee! It's been consumed for centuries in Asia, and even has many ceremonial uses. A note: "tea" is a term specific to a beverage made by steeping the leaves of the Camellia sinensis, which is an evergreen shrub native to China and East Asia. Herbal tea is not included in this definition. It also has myriad health benefits, but it varies depending on the herbs used, and isn't included in the studies I'll be referencing.

Tea is rich in polyphenols, a class of compounds found in many plant foods. Polyphenols are thought to boost brain health and digestion, and help protect against heart disease, type 2 diabetes, and some cancers (1). Types of polyphenols you've perhaps heard of before include flavonoids, phenolic acid, capsaicin, EGCG, and lignans. Other foods high in polyphenols are berries, cocoa, and other fruits and vegetables.

Studies have reports tea and its components to be beneficial in anti-inflammation, regulating the immune system response, anticancer activity, protection against diabetes, liver disorders, obesity, kidney diseases, and neurological disorders (like Alzheimer's and depression), improving digestion, and antimicrobial effects (2). Whew! Certainly a worthy addition to any heart healthy diet!

It also seems these beneficial compounds are best absorbed on an empty stomach, and by themselves. Consumption of tea paired with protein (in the form of milk or soymilk) seems to impair the body's absorption of the polyphenols (2). Also, in iced tea in particular, we tend to add lots of sugar (hello, sweet tea!). Yes, it's yummy. No, it's not healthy. Consume in limited amounts, and opt for unsweetened tea more often! Think of it as a dessert, because it basically is.

What are the risks of drinking tea?

There are a few potential safety issues to also be aware of related to tea. Mainly, concerns are pollution with heavy metals, high pesticide residue, and mycotoxin formation during fermentation (2). The World Health Organization (WHO) and the United States Pharmacopeia (USP) set permissible limits for heavy metals, and tea generally falls below those levels. Similarly, pesticide residues usually fall below the maximum residue levels (MRL) set by the Chinese and European Union. Sometimes levels do test high, though. Additional studies noted the pesticides tend not to end up in the tea in such high quantities, depending on water temperature and brewing time. Excessive exposure leading to health problems are unlikely, even with the highest residue teas, but if this is a concern, look for organic teas, which would have lower residue levels.

Mycotoxin contamination is a real possibility, since the tea fermentation process relies on a cocktail of microbes to transform the compounds. There is no way for consumers to reliably know whether their tea might be contaminated, and such contamination can lead to liver problems over time. Know that this contamination is rare. It's up to the manufacturer to monitor their processes to ensure mycotoxins aren't forming. If you have concerns about the process, contact your tea company and ask about it!

Overhead shot of iced tea in 3 Mason jars, with ice, blackberries, and mint. Small bowl of lime slices to the side.

Tips and FAQs

Can I use green tea instead of black tea?

Yes! This recipe will work with any tea you like! Even some tea and fruit/herbal blends would be great.

Can I use dried mint instead of fresh?

Kind of. You wouldn't want to use it right in place of the fresh, but you could add it to the pot while you steep the tea, and then strain it out when you remove the teabags. You could even use herbal mint tea bags instead of black tea, for a caffeine free version, if you like.

Can I use another type of fruit?

Any berry will be good in this tea. A berry blend would work, too. I think most types of fruit would be okay, as long as you like their taste with mint. I haven't tried other versions to be sure, though.

Can I use powdered iced tea?

Powdered iced tea usually contains sugar or another sweetener. You technically could use it, but you'll need to be mindful of the calories and sugar in it. (The sugar tends to negate the health benefits of the tea, and most of us consume way too much anyway.)

If you try Blackberry Mint Iced Tea, let me know!

For other healthy picnic recipes, try Mediterranean Grilled Veggie Kabobs, Quicker Baked Beans, and Grilled Broccoli and Onions with Lemony Thyme Sauce.

Also, pick up my Burgers 101 Comparison Guide for burgers that meet any of your health goals!

📖 Recipe

Blackberry Iced Tea

Laura Yautz

Simply refreshing and lightly sweet! This Blackberry Mint Iced Tea uses just 3 ingredients to bring Summer into a beverage! So easy and perfect for BBQs and summer evening relaxing!

No ratings yet

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Prep Time 5

Cook Time 10

Cooling 20

Total Time 35

Course Drinks

Cuisine American

Servings

Calories 15 kcal

Ingredients

6 cups water
5 Black tea bags or tea of choice
6 oz Fresh Blackberries
¼ cup Fresh Mint Leaves
2 cups Ice

Instructions

In a large sauce pan, bring the water to a boil.
Turn off the heat and steep the tea bags in the water for 5 minutes (10 minutes if you like stronger tea).
Cool for about 20 minutes.
Meanwhile, in a pitcher at least 2 quarts size, smash the blackberries and mint leaves with a potato masher or whisk.
When the tea is cooled, pour into the pitcher, along with 2 cups of ice.
Chill completely. The longer the tea sits, the more blackberry flavor it will have.
Strain the tea into glasses. Serve over ice, garnished with more fresh blackberries, mint leaves, and a twist of lime, if desired.
Lasts refrigerated about 4 days.

Nutrition

Calories: 15kcal (1%)Carbohydrates: 3.4g (1%)Protein: 0.4g (1%)Fat: 0.1gPolyunsaturated Fat: 0.1gSodium: 10.6mgPotassium: 133.6mg (4%)Fiber: 1.5g (6%)Sugar: 1.4g (2%)Vitamin A: 3.1IUVitamin C: 6mg (7%)Calcium: 10.6mg (1%)Iron: 0.2mg (1%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword blackberry iced tea, unsweetened iced tea

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Sugar Free Strawberry Jam

May 21, 2021 by Laura Yautz Leave a Comment

Strawberries are so quintessential summer, and we capitalize on all that red, ripe deliciousness (you can even use frozen strawberries out of season)! This is an easy sugar free strawberry jam recipe, using just 3 ingredients, and no added sugar. We don't even complicate it with pectin (which can be finicky to say the least!). Just strawberries, chia seeds, and lemon juice stand between you and yummy, healthy strawberry jam heaven!

Toasted English Muffin with strawberry jam on it.

Are strawberries good for your heart?

Strawberries, like all berries, are high in antioxidants, which is great news for your heart! Even better, because strawberries are one of the most eaten, and most easily obtained of the berries in the US.

Strawberries have also been studied extensively for their health benefits, and when it comes to heart health, they definitely should make the cut in your diet! Strawberries are probably most widely known for their vitamin C content - 1 cup of strawberry halves contains 150% of your daily value! But strawberries also contain manganese, iodine, magnesium, copper, iron, and phosphorus, and, to a lesser extent, thiamine, riboflavin, niacin, vitamin B6, vitamin A, vitamin E and vitamin K. Strawberries even have one of the highest folate contents among fruit (9% per 1 cup serving)! (1)

Studies are a bit split on strawberries' effects on inflammation, with more studies showing strawberries lower inflammatory markers than don't. Studies have also reported a positive effect on blood lipid size distribution, and decreases in blood pressure and artery stiffness (2). Sounds like a good little fighter to have in your heart health corner!

FAQs and Substitutions

Can I use flax instead of chia seeds?

Normally, the answer is 'yes'. But in this case, flax seeds won't work the same. Chia seeds have an outer coating that absorb water and create a gel-like consistency. This makes them ideal for thickening foods like jam and pudding.

If you don't have chia seeds, you could mix a little cornstarch or arrowroot powder with cold water, and slowly add it to the simmering strawberries until it reaches the consistency you like. I haven't tested this method, so I can't recommend amounts, but if you try it, let me know in the comments how it works, and how much you use!

Can I use another fruit besides strawberries?

Yep! This recipe will work with most any fruit! If you have a fruit that doesn't have larger seeds (like the strawberries do) use ground chia seeds for a smoother jam.

This jam is too chunky for me! How can I fix that?

I get it. Not everyone loves a chunky jam. If that's you, once your jam cools, pour it into your food processor or blender and blitz it until it's how you like it!

Can I can this sugar free strawberry chia jam?

This recipe can be canned, but I am by no means a canning expert. Be sure to follow best canning practices from the National Center for Home Food Preservation.

Need some ideas? Here are some great ways to use your strawberry chia jam:

Peanut Butter and Jelly Dessert Bars
Use as a topping for pancakes! Try my Heart Healthy Pancake Mix for easy pancakes anytime!
The healthiest peanut butter and jelly sandwich you've ever had! (Get tips on choosing a healthy peanut butter brand, too!)
On a whole grain bagel with Peanut Butter Sweet Potato Spread
Swirled in your morning oatmeal
Mix a spoonful in with some plain nonfat yogurt for a high protein, low sugar snack
Straight out the jar! Mmmm

You will also want to try my Blueberry Thyme Chia Jam! YUM!

If you make sugar free strawberry jam, tell me in the comments!

📖 Recipe

Sugar Free Strawberry Jam

Laura Yautz

No ratings yet

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Prep Time 5

Cook Time 10

Course Condiment

Cuisine American

Servings

Calories 9 kcal

Ingredients

1 lb Strawberries washed and tops removed if fresh, thawed if frozen
2 tablespoon Chia Seeds
1 teaspoon Lemon Juice
(optional) 1-2 tablespoon Honey or sweetener of choice

Instructions

Place strawberries into a medium sized pot, and cook over medium heat, mashing with a potato masher as they cook.
Bring to a simmer, and cook about 5-10 minutes, continuing to stir and mash.
Remove from heat, and stir in chia seeds and lemon juice.
Taste, and add sweetener only if needed (ripe strawberries shouldn't need any, but if they aren't in season you may find you need some sweetener).
Cool to room temperature before transferring to jars or an airtight container and refrigerate.
Will last refrigerated for about 7 days. Can be frozen up to 6 months.

Notes

Note: The jam will thicken as it cools. It takes a bit of time for the chia seeds to absorb the extra liquid.

Nutrition

Serving: 1tablespoonCalories: 9kcalCarbohydrates: 1.6g (1%)Protein: 0.2gFat: 0.3gPolyunsaturated Fat: 0.2gSodium: 0.4mgPotassium: 24.5mg (1%)Fiber: 0.6g (3%)Sugar: 0.7g (1%)Vitamin A: 0.3IUVitamin C: 5.9mg (7%)Calcium: 7.4mg (1%)Iron: 0.2mg (1%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword healthy jam, no added sugar jam, no sugar jam

Tried this recipe?Let us know how it was!

Zucchini Lasagna Rolls (dairy free)

May 13, 2021 by Laura Yautz 2 Comments

Finally, lasagna that's both delicious AND healthy! Zucchini Lasagna Rolls feature zucchini in place of pasta, homemade tofu ricotta, and low sodium marinara sauce that's full of flavor, all baked to perfection and topped with fresh basil.

Lasagna is one of those things - it's comforting and delicious, and it's a "stick-to-your-ribs" kind of meal. But traditional lasagna is not something we should eat all the time. It's high in sodium, thanks to the cheese and sauce, often high in saturated fat (due to the cheese and ground beef), and low in fiber.

My Zucchini Lasagna Rolls are a fun take on the classic dish, that also takes the nutrition up several notches! In my version, I've replaced the traditional lasagna noodles with slices of zucchini. Both noodles and zucchini have a more neutral flavor, so it's a substitution that doesn't change the flavor a lot. Zucchini adds much needed fiber to the dish, as well as cuts the carbohydrate amount (a heart healthy diet isn't inherently a low carb diet, but should be low in refined carbs - like white pasta).

Another important difference I've made is to replace the cheese with a homemade tofu ricotta. It's easy to make, and cuts the sodium and saturated fat considerably, while still keeping it high in protein. We use a variety of herbs with nutritional yeast to keep the flavor of the cheese, and tofu is a dead ringer for ricotta cheese with a quick blitz in the food processor! I also made a Low Sodium Marinara Sauce from scratch to go with this. It's easy to make, and only takes about 15 minutes, but if you want to use a store bought sauce, the linked recipe article also lists some name brands that are low in sodium.

Tips and Substitutions

Can I use lasagna noodles for this?

Sure. Look for whole grain noodles, and cook them according to the package directions before rolling them with the filling.

Can I use store bought marinara sauce?

Absolutely! In the post Low Sodium Spaghetti Sauce, I name specific brands that are lower in sodium and healthier than the majority on the market!

Where can I find nutritional yeast?

Nutritional yeast can be found in most larger grocery stores, and specialty stores. It's typical found in the baking aisle or wherever your store keeps the Bob's Red Mill products. There are many different brands available. Online retailers (like Amazon) also carry it. It adds a delicious cheesy flavor to this dish, but is optional if you can't find it.

Can I use the zucchini raw to reduce prep time?

I tried this, and the short answer is yes. You can use the zucchini raw, but the cooking time isn't enough to cook the zucchini all the way through, so it ends up being a bit crunchy. If you like it that way, great! But to make it more similar to actual lasagna, you'll want to cook it a bit. I did it in the microwave in the casserole dish to reduce the amount of pots and pans to wash, but you could also boil it in water for a few minutes until it's soft.

What's the best way to slice the zucchini?

I recommend using a mandolin slicer to get the zucchini uniformly thin. If you don't have one, use a sharp knife, and cut carefully and slowly. You may end up with slices that aren't quite as thin or uniform, but it will still taste great!

Two zucchini rolls in a bowl, with pan of rolls in background.

If you make Zucchini Lasagna Rolls, be sure to tell me in the comments!

I recommend pairing this with my Deconstructed Pesto Herb Salad!

📖 Recipe

Zucchini Lasagna Rolls (dairy free)

Laura Yautz

Finally, lasagna that's both delicious AND healthy! This version features zucchini in place of pasta, a homemade tofu ricotta, and low sodium marinara sauce that's full of flavor, all baked to perfection and topped with fresh basil.

5 from 1 vote

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Prep Time 15

Cook Time 40

Total Time 55

Course Main Course

Cuisine Italian

Servings

Calories 245 kcal

Ingredients

1 medium Zucchini sliced lengthwise into at least 10 thin strips, about ⅛ inch thick
2 teaspoon Olive Oil
½ large Onion, yellow or red, chopped small
1 Garlic clove, minced
¼ teaspoon each Salt and Pepper
14 oz Firm or Extra Firm Tofu
3 tablespoon Nutritional Yeast
2 tablespoon Lemon Juice
1 tablespoon Italian Seasoning
1 tablespoon Olive Oil
1 Recipe Marinara Sauce (or jarred sauce of choice)
Fresh Basil, sliced thin, for garnish (optional)

Instructions

Preheat oven to 350° F.
Layer zucchini slices in 9x13 baking dish (not metal) and cover with water. Microwave on high about 10 minutes or until softened, but not mushy.
Meanwhile, heat 2 teaspoon olive oil in a small skillet, and saute onion, garlic, salt and pepper until they begin to caramelize, about 5 minutes.
Crumble tofu into a food processor, and add nutritional yeast, lemon juice, Italian seasoning, olive oil, and sauteed onion/garlic mixture.
Pulse until the mixture resembles ricotta cheese.
Remove the now-softened zucchini from the water, carefully, and discard water.
Pour 1 cup Marinara sauce into the bottom of the baking dish.
Assemble the lasagna rolls, by scooping 2-3 Tablespoons of tofu filling onto each zucchini slice. Spread to cover. Gently roll the zucchini and place into baking dish with the seam side down.
Repeat with remaining zucchini slices.
Pour ½ - ⅔ of remaining sauce over the zucchini rolls.
Bake, uncovered, for about 40 minutes, until the tofu filling begins to brown.
Serve hot, with sliced basil and extra sauce.

Nutrition

Serving: 2- 3 RollsCalories: 245kcal (12%)Carbohydrates: 20.2g (7%)Protein: 15.2g (30%)Fat: 13g (20%)Saturated Fat: 1.9g (12%)Polyunsaturated Fat: 4.1gMonounsaturated Fat: 6.5gSodium: 176.3mg (8%)Potassium: 871mg (25%)Fiber: 6.9g (29%)Sugar: 10.1g (11%)Vitamin A: 171.1IU (3%)Vitamin C: 53.2mg (64%)Calcium: 146.9mg (15%)Iron: 3.7mg (21%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword healthy lasagna, zucchini rolls

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Low Sodium Spaghetti Sauce (Low Sodium Marinara Sauce)

April 29, 2021 by Laura Yautz 27 Comments

If you need a simple, quick, and low sodium spaghetti sauce, look no further! This sauce takes just 20 minutes, but only tastes complicated. We use either fresh tomatoes or canned tomatoes, so it works year round. And since it's a low sodium marinara sauce, you can feel good about enjoying as much as you want! On your favorite pasta, with meatballs, or any other Italian-inspired dish you like, this sauce is a must-make!

How to make low sodium spaghetti sauce

I kept this homemade healthy spaghetti sauce recipe easy and simple, and you can use either fresh or canned tomatoes. If you use canned tomatoes, find the no added salt varieties. That's what is going to keep this a heart healthy spaghetti sauce!

I start with sauteing a good amount of garlic. You've probably heard that garlic is healthy, but did you know it may help lower blood pressure, lower cholesterol, and improve immunity (1)? Plus, it's SO DELICIOUS!

Once the garlic is sauteed, we pop the tomatoes and herbs into the pan for a quick simmer, and then it all goes into the blender. This makes the whole sauce the same consistency. You can blend it smooth, or leave it chunky to your liking!

If it's too watery, try one of these methods to thicken your no salt spaghetti sauce quickly and easily!

Always taste it before you serve it. Now you can add a little salt if you think it needs it. Some people also like to add sugar to their sauce, but I find this low salt marinara sauce is fresh tasting and delicious without it. In general, the less added sugar and salt you eat, the less you will feel the need to add to food. If you are just starting out on your heart healthy journey, consider adding a bit of sugar if the sauce seems too acidic to you. Reduce the amount you use over time, until you don't need any at all!

What are low sodium pasta sauce brands?

I get it. You don't always want to make everything from scratch. Sometimes you just want to buy a jar of sauce that won't spike your blood pressure, right?

In general, look for a pasta sauce that's less than 150mg sodium per serving. That still may be higher than you want, but you won't break the sodium bank with that amount. You also want to check out the added sugar amount. Ideally, there would be none (and my recipe doesn't have any!), but look for one that's as low as you can find. There's usually sugar added to jarred marinara sauce, but not always. Here are some brands to consider:

Silver Palate Low Sodium Marinara Sauce (115mg sodium per serving) - available at some Giant Eagle locations and Amazon
Victoria Low Sodium Marinara Sauce (120mg sodium per serving) - available at Walmart
Yo Mama's Pasta Sauces (all 130mg sodium per serving or less, except Velvety Vodka Sauce) - available online

Tips and Substitutions

How to make spaghetti sauce thicker

Depending on how much water is in your tomatoes, your sauce may be too watery - or it might just be thinner than you prefer! Either way, the good news is this is an easy fix using one of a few easy methods:

- Simply boil off the extra liquid. Simmer the sauce with the lid off until enough liquid has evaporated to make it the consistency you prefer.
- Stir in about a tablespoon of no added salt tomato paste, and simmer for a few minutes to allow it to thicken, and cook off the "metallic" taste of the tomato paste. Add more if it's still not thick enough.
- Add some tomato sauce. Doing this may dilute the taste, so you may want to add some additional herbs and spices. Remember to look for no added salt tomato sauce.
- Mix a tablespoon of cornstarch with 2 or 3 tablespoons of cold water, and add it, little by little, to the sauce. Stir and allow it to simmer and thicken between additions of the cornstarch mixture to avoid thickening it too much!

How to make spaghetti sauce with fresh herbs

If you prefer using fresh herbs, you will want to wait to put them in right before you blend your sauce. Use 4 tablespoon fresh basil, and 2 tablespoon fresh oregano.

Try some of our other low sodium sauce recipes, too:

Do you need recipes for your low sodium spaghetti sauce? I recommend serving this marinara sauce with Zucchini Lasagna Rolls, Vegetarian Stuffed Peppers, Italian Style Black Bean Meatballs, or simply over your favorite whole grain pasta.

Please let me know if you make this low sodium marinara sauce in the comments below!

📖 Recipe

Low Sodium Spaghetti Sauce

Laura Yautz

This marinara sauce is simple and only takes 20 minutes! It's low sodium, too, so you feel good about enjoying as much as you want!

4.65 from 17 votes

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Prep Time 5

Cook Time 15

Total Time 20

Course Condiment, Sauce

Cuisine Italian

Servings (Makes about 3 cups total)

Calories 85 kcal

Equipment

Ingredients

2 teaspoon Olive Oil
4 cloves Garlic minced
5 lbs Fresh Tomatoes chopped (56 oz canned Crushed Tomatoes, No Added Salt)
1 tablespoon + 1 teaspoon Dried Basil
2 teaspoon Dried Oregano
Pinch Salt if needed

Instructions

Heat the oil in a large skillet over medium heat, and add the minced garlic.
Saute about a minute, until very fragrant, and add the tomatoes, basil, oregano, and salt.
Bring to a simmer, reduce the heat to low, cover, and continue simmering for 15 minutes.
Turn off the heat, uncover, and allow the sauce to cool a bit to avoid burns.
Carefully, transfer the sauce to your food processor or blender. Process until the sauce is the level of smoothness you prefer. Be sure to vent the food processor or blender to allow the steam to escape.
Return the sauce to the pan to warm through, if needed. Use as desired.

Nutrition

Serving: 0.5cupCalories: 85kcal (4%)Carbohydrates: 15.6g (5%)Protein: 3.5g (7%)Fat: 2.3g (4%)Saturated Fat: 0.3g (2%)Polyunsaturated Fat: 0.5gMonounsaturated Fat: 1.2gSodium: 19.3mg (1%)Potassium: 908.3mg (26%)Fiber: 4.7g (20%)Sugar: 10g (11%)Vitamin A: 159.3IU (3%)Vitamin C: 52.4mg (64%)Calcium: 46.9mg (5%)Iron: 1.2mg (7%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword healthy spaghetti sauce, low sodium spaghetti sauce

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Tropical Mango Lemonade

April 19, 2021 by Laura Yautz Leave a Comment

Tropical Mango Lemonade is so refreshing, and practically screams summer. With no added sweeteners, you can feel good about drinking as much as you like, too! We used a delicious combination of fresh, ripe mangoes, and pineapple canned in its own juice to give us all the island vibes and allow us to avoid added sugar. No need for that here!

FAQs and Substitutions

Is added sugar really that bad?

In and of itself, added sugars aren't going to destroy your health. But we get into trouble when we consume too much of it - extra calories, heart disease, weight gain, and sugar "cravings" are just a few issues that could arise. Learn more in my video about sugar.

Is it okay to use canned lemon juice?

Yes, just make sure it's not lemon juice concentrate. It's fine if it says it's made from lemon juice concentrate, though.

All I can find is frozen mangoes. Can I use those?

Yep! Thaw them first (unless you want frozen lemonade - which would be delicious!), and use 3 cups.

What if my mangoes aren't ripe?

I strongly recommend using ripe to very ripe mangoes for this. The riper they are, the sweeter they are. If your mangoes aren't so ripe, you can use a bit of honey or other sweetener if you want, but try to wait for ripe mangoes! 🙂

How can I make this into Frozen Mango Lemonade?

Instead of using fresh mango, use frozen mango. Or chop up your fresh mango and freeze it first. Follow the instructions as written otherwise.

I recommend serving this as a refreshing pick-me-up on scorching Summer days, or serve with a meal of poached white fish with mango salsa and creamy banana coconut rice and beans!

If you make Tropical Mango Lemonade, tell me in the comments!

📖 Recipe

Tropical Mango Lemonade

Laura Yautz

Tropical Mango Lemonade is so refreshing, and practically screams summer. With no added sweeteners, you can feel good about drinking as much as you like, too!

No ratings yet

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Prep Time 10

Total Time 10

Course Drinks

Cuisine American

Servings (makes ~ 2 liters)

Calories 80 kcal

Equipment

Blender

Ingredients

2 large Mangoes, peeled and chopped (about 3 cups cubes)
1 can (20 oz) Pineapple in 100% Juice (use chunks and juice)
3 cups Water
½ inch piece of Fresh Ginger peeled
¾ cup Fresh Lemon Juice (6 oz - from about 3 Lemons)

Instructions

Add the mangoes, pineapple chunks and juice, water, and ginger to a blender, and blend until completely smooth.
Pour into a large pitcher, and add lemon juice.
Stir to combine, and refrigerate until chilled.
Serve cold over ice.

Notes

Don't miss the FAQs and Substitutions section above!

Nutrition

Calories: 80kcal (4%)Carbohydrates: 20.6g (7%)Protein: 0.9g (2%)Fat: 0.3gSaturated Fat: 0.1g (1%)Polyunsaturated Fat: 0.1gMonounsaturated Fat: 0.1gSodium: 5mgPotassium: 204mg (6%)Fiber: 1.6g (7%)Sugar: 18g (20%)Vitamin A: 34.7IU (1%)Vitamin C: 37.3mg (45%)Calcium: 19.6mg (2%)Iron: 0.3mg (2%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword healthy lemonade, no sugar lemonade

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Low Sodium Enchiladas with Black Beans and Sweet Potatoes

April 14, 2021 by Laura Yautz 2 Comments

Low sodium enchiladas with black beans and sweet potatoes, and incredible cilantro lime sauce are seriously delicious, easy, and healthy! What more could we ask for?! We whipped up the fastest low sodium enchilada sauce you can imagine, and topped these babies with delicious, tangy, and mildly spicy cilantro lime sauce that we made from scratch. But don't worry, there's nothing difficult about any of this!

Overhead shot of enchiladas on a plate and pan of enchiladas.

Are Enchiladas Healthy?

The best part about homemade enchiladas is that you can make them as healthy as you please! But no, enchiladas that you get at restaurants are (usually) not that healthy. Surprise, right? Okay, not so much.

Enchiladas typically start with a refined flour tortilla, stuff it with cheese and meat that's been treated to a high sodium seasoning mix, and then slathered in a high sodium sauce and more cheese for a dish that is over-the-top high in sodium, fat, and cholesterol, and very low in fiber and antioxidants, albeit delicious. Probably fine to do once in a (long) while, but certainly not often if you're worried about your heart health.

My version is also delicious, but without all the heart harming stuff! My low sodium enchiladas feature whole grain tortillas - you can use whole wheat, corn, or any others you like - high fiber and anti inflammatory beans and sweet potatoes, a homemade low sodium enchilada sauce, and topped with that yummy cilantro lime sauce and tons of healthy toppings! Two of these healthy vegan enchiladas have more than half of your daily value of fiber! They are also high in vitamin A, vitamin C, iron, magnesium, and potassium, in addition to being high protein. And, if you're really wanting it, there's room for a little cheese.

Sides for Enchiladas

If you're wondering what goes with enchiladas, I've got you covered! Here are my favorite side dishes for enchiladas:

Charred Corn and Poblano Salad
Spanish Rice
Cilantro Lime Quinoa or Rice
Instant Pot Refried Beans
Salsa Verde
Mexican Inspired Slaw
Guacamole
Arugula Avocado Salad with Pineapple Vinaigrette

FAQs and Substitutions

Are tortillas really that high in sodium?

It depends on the brand and type, but you'll really want to read the nutrition facts label to be sure. Corn tortillas are usually made with less (and sometimes no) salt. Wheat tortillas are sometimes high in sodium to the tune of 300mg per tortilla! That may not sound like much, but consider you'll probably eat more than one, and fill it with other typically high sodium foods like olives, cheese, salsa, and some sort of protein cooked with taco seasoning. You can easily end up with a meal that exceeds your sodium allotment for the whole day!

What kind of tortillas for enchiladas?

You can use any tortilla you like, but you'll want to make sure they're about 6-8 inches in diameter. More than that, and they may not fit in your pan, and less than that and they will be teeny tiny enchiladas!

Look for tortillas that are made from a whole grain primarily - whole wheat, corn, quinoa, etc. Also, make sure you get a brand that is as low in sodium as you can find. As mentioned above, corn tortillas are often lowest in sodium.

How long do flour tortillas last? How long do corn tortillas last?

To answer this question, the first thing you should look for is the date on your tortilla package. It will likely be a "sell by" date, which is the date by which the store should have sold the product, not when you need to use it by. You should use the tortillas before 7 days after the sell by date if you keep them on your counter or in the pantry. If you keep them in the refrigerator, you can get a month or more after the sell by date.

If the date on the package is a "use by" date, then you should use the tortillas on or before that day.

Always look the tortillas over before you use them to make sure there is no unusual discoloration or mold growing on them. If you see any spots of mold, no matter how small, discard the entire package without opening it. If you open the bag, mold spores may disperse into the air and land on other food you may have on the counter.

How do you roll enchiladas?

To roll an enchilada, place the tortilla flat on the counter, or in the pan you're using. Some people wish to coat the tortilla in enchilada sauce before filling; that's up to you.

Put the enchilada filling in a straight line, about ⅓ or ¼ of the way from on of the sides. Slowly roll the tortilla over the filling, and continue rolling until you reach the end of the tortilla. Place the now-rolled enchilada with the seam-side down in the pan to prevent it from unrolling itself. It's okay if the enchilada doesn't seem like it's rolled tightly. You'll get better at it the more you do it!

How to keep corn tortillas from falling apart

Corn tortillas are less pliable than flour tortillas for sure, and if you try to roll enchiladas with them right out of the package, you're going to end up with an enchilada casserole instead of enchiladas! But it's an easy fix, and you can use one of two methods:

One way to keep corn tortillas from falling apart when you roll them is to cook them, a few minutes on each side, in a dry, hot skillet. A cast iron skillet is nice for this, but not required. Simply preheat your pan - it needs to be at least the diameter of the tortilla - until it's nice and hot. Put one tortilla in the pan with no oil, and let it cook for a minute or two, until the edges start to curl up and there are brown spots starting to form on the side against the pan. Using tongs, flip the tortilla and cook another minute or two. Remove it from the pan, wrap in a clean dish towel to keep warm, and do the same with all the remaining tortillas.

If you're not into the above method, you can use your microwave. This is for sure faster! Take your whole stack of tortillas, and wrap them completely in a clean, damp dish towel. Microwave the whole thing for about a minute or so. Test them to see if they are pliable enough. If not, continue microwaving in 15-20 second intervals until they can be rolled without breaking.

What is a good substitute for sweet potatoes?

In this recipe, you could use any white potato instead of sweet potatoes. If you still have them around, you could also use a pumpkin (not canned pumpkin), butternut squash, or any other kind of winter squash you like. If you have frozen butternut squash, you can use that to cut your prep time considerably!

Where are the other recipes I need to make this one?

Here are links to the related recipes: DIY Salt Free Taco Seasoning, Healthy Enchilada Sauce, and Cilantro Lime Sauce. The Cilantro Lime Sauce starts with soaking cashews for a bit, so you'll want to get those going at least an hour beforehand, but they can soak overnight, too.

Can I use any bean?

Yep. Any bean would be awesome in these enchiladas!

Can I use a jar of my favorite enchilada sauce instead of making it?

Yes, but read the label for the amount of sodium in the sauce, and look for one that's lower. You'll need about 3-4 cups of sauce.

Why don't you use any cheese?

Cheese is a usual ingredient in enchiladas. In fact, most Mexican-inspired recipes tend to be covered in cheese, don't they? Cheese is high in sodium and saturated fat, two contributors of heart disease. And while a little cheese won't cause heart problems, are we really in need of more recipes covered with it? That's why I decided to leave it out, and allow the other flavors to shine through. You can feel confident in the heart healthiness of these enchiladas! ❤

Close up of enchiladas on a plate with cilantro, lime, jalapeno slices, and avocado.

If you make these Low Sodium Enchiladas, let me know in the comments!

And don't forget to check out these related recipes!

Red sauce in a jar, with enchiladas being made in the background. — Healthy Enchilada Sauce

Small jar of green sauce, with ingredients around it. — Healthy Enchilada Sauce

📖 Recipe

Two enchiladas on a plate, with cilantro, lime slices, jalapeno slices, and avocado.

Low Sodium Enchiladas with Black Beans & Sweet Potatoes

Laura Yautz

Black bean sweet potato enchiladas with cilantro lime sauce are seriously delicious, easy, and healthy! What more could we ask for?!

5 from 1 vote

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Prep Time 15

Cook Time 45

Total Time 1

Course Main Course

Cuisine Mexican

Servings

Calories 418 kcal

Ingredients

8 Corn or Whole Grain Tortillas, without added salt if possible (6-8 inches in diameter)
3 cups cubed Sweet Potatoes
½ Red Onion, minced
1 tablespoon Olive Oil
1 teaspoon Salt Free Taco Seasoning
1 can No Added Salt Black Beans, drained and rinsed (1 ½ cups)
1 recipe Healthy Enchilada Sauce

To serve:

Cilantro Lime Sauce
Sliced Jalapenos
Chopped Cilantro

Instructions

Preheat oven to 400° F.
Toss sweet potato cubes with the minced red onion, taco seasoning, and oil, until well combined.
Roast for 20-25 minutes, until the onions are caramelizing and sweet potatoes are starting to brown.
Scoop the sweet potato mixture into a bowl, and combine with black beans and about ¼ cup enchilada sauce. Set aside for a moment.
Reduce oven heat to 350° F.
In the bottom of a 9x13 (or similarly sized) casserole dish, pour about ⅓ of the remaining enchilada sauce.
Arrange the 8 tortillas on a flat surface, and divide the filling evenly among them.
Carefully roll each enchilada, and place in the casserole dish, seam side down.
Pour the remaining enchilada sauce over all the enchiladas.
Bake for 20 minutes, until the edges of the tortillas are starting to brown.
Remove from the oven, drizzle with desired amount of Cilantro Lime Sauce, and any other toppings as you like.
Serve immediately.

Notes

See FAQs and Substitutions above if needed!

Nutrition

Serving: 2enchiladasCalories: 418kcal (21%)Carbohydrates: 81.4g (27%)Protein: 13.3g (27%)Fat: 6.3g (10%)Saturated Fat: 0.9g (6%)Polyunsaturated Fat: 1.6gMonounsaturated Fat: 3.1gSodium: 76.1mg (3%)Potassium: 946mg (27%)Fiber: 15.5g (65%)Sugar: 8.4g (9%)Vitamin A: 730.2IU (15%)Vitamin C: 22mg (27%)Calcium: 239.8mg (24%)Iron: 3.9mg (22%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword healthy enchiladas

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Low Sodium Enchilada Sauce

April 13, 2021 by Laura Yautz 2 Comments

Incredibly easy, healthy, low sodium enchilada sauce! It may be low on salt but not on flavor! You'll love it with your favorite heart healthy enchiladas recipe (I might have a recommendation below). And this quick, naturally gluten free enchilada sauce takes only 5 minutes - if that. No cooking required! This is a mild sauce, so add spices as you like if you prefer a spicy enchilada sauce.

Is Enchilada Sauce Gluten Free?

It might not be! If, for whatever reason, you need to have a gluten free enchilada sauce, always check ingredients! Many commercial enchilada sauces use flour or other gluten-containing ingredients. What's more, they also often use a lot of salt, oils, and sugar. My version has none of that. Just a few simple ingredients from your pantry for an enchilada sauce that's low sodium, gluten free, sugar free, oil free, and vegan, too!

Don't forget to look for gluten free tortillas if you are following a gluten free diet. Corn tortillas are a good bet, but sometimes even they contain wheat flour. Make sure to peruse the ingredient label just in case!

What to do with leftover Enchilada Sauce

What do you do with leftover enchilada sauce after you've made your delicious enchiladas? Try some of these healthier ideas:

Use it instead of marinara sauce in lasagna for a Mexican inspired take on the Italian classic
Add it to broth based soups for a delicious way to bring more interest to the dish
Use it in casseroles
Cook rice or quinoa in it, instead of water, for something different for dinner
Make enchilada pasta by using low sodium enchilada sauce as pasta sauce

Tips and Substitutions

What is an acceptable alternative for jalapeno peppers?

In place of the jalapeno, you can use any spicy pepper you like, or try using 1 tablespoon chipotle pepper in adobo sauce for some smoky spice. If you don't want any spice, omit the pepper entirely.

Where can I find the Salt Free Taco Seasoning?

Get my recipe for Salt Free Taco Seasoning here. It only takes a few minutes to mix up. Alternatively, there are some salt free taco seasoning brands, including Mrs. Dash, available in both stores and online retailers.

Can I use any onion?

Yes. I love the flavor red onions add to this sauce, but any onion will do.

What if I don't have a high speed blender like Vitamix?

A regular blender or food processor will work. You may have to process it longer, and you may end up with some small bits in your sauce, but it will still be fabulous!

If you make Low Sodium Enchilada Sauce, tell me in the comments! Use it to make my delicious Black Bean Sweet Potato Enchiladas!

Looking for more heart healthy Mexican inspired condiments? Check out my favorite Cilantro Lime Sauce, Blistered Guacamole, and Salsa Verde.

You may also like to serve these enchiladas with Charred Corn and Poblano Salad or Cilantro Lime Quinoa.

📖 Recipe

Low Sodium Enchilada Sauce

Laura Yautz

Incredibly easy, heart healthy enchilada sauce! It's low on sodium but not on flavor, and you'll love it with your favorite enchilada recipe!

4.50 from 10 votes

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Total Time 5

Course Condiment

Cuisine Mexican

Servings cups

Calories 107 kcal

Equipment

High speed blender

Ingredients

2 cans No Added Salt Diced Tomatoes total 28 oz
1-2 Jalapeño Peppers, seeded, to taste
½ medium Red Onion, roughly chopped
4 Garlic cloves
1 teaspoon DIY Salt Free Taco Seasoning, or more to taste
1 teaspoon Oregano

Instructions

Combine all ingredients in a high speed blender or food processor, and blend on high until completely smooth.
Use in enchilada recipe immediately, or refrigerate for up to 5 days before use. Can be frozen for up to 6 months.

Nutrition

Serving: 1recipeCalories: 107kcal (5%)Carbohydrates: 23.9g (8%)Protein: 4.6g (9%)Fat: 1.2g (2%)Saturated Fat: 0.2g (1%)Polyunsaturated Fat: 0.5gMonounsaturated Fat: 0.2gSodium: 42.9mg (2%)Potassium: 901.5mg (26%)Fiber: 9.2g (38%)Sugar: 12.8g (14%)Vitamin A: 92IU (2%)Vitamin C: 72.3mg (88%)Calcium: 177.4mg (18%)Iron: 2.9mg (16%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword no cook enchilada sauce

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Cilantro Lime Sauce (dairy free)

April 12, 2021 by Laura Yautz Leave a Comment

This simple and healthy cilantro lime sauce is for tacos, enchiladas, salads, or even grilled meats and seafood. Mildly spicy, with notes of cilantro and tangy lime, it's the perfect complement to any Mexican inspired dish!

Recommended Recipe Pairings

Cilantro lime sauce will go great with most any Mexican inspired meals. Here are some of my top recommendations:

Use as a salad dressing for a taco salad, or any side salad
Drizzle over Quick Plant-based Tacos, or 5-Minute Weeknight Tacos
Use instead of (or in addition to!) salsa verde in Brussels Sprouts, Sweet Potato & Black Bean Tostadas
Drizzle over Black Bean Sweet Potato Enchiladas! MMMMMmmmmmm!
Use instead of ketchup on your favorite bean burger!
Dip Crispy Oven Fries in it!

Tips and Substitutions

I recommend sticking mostly to the recipe on this one, since there aren't that many ingredients to begin with. There are a few moderations, however!

What can I use instead of cashews?

If you don't have cashews or want to make this nut free, you can use 1 cup of silken tofu, plain Greek yogurt, or plain regular yogurt, and thin with a bit of water as you're blending.

Do I have to soak the cashews?

Technically, no. Soaking the cashews allows them to soften up so they can make the dressing creamier. If you don't soak the cashews, your dressing just won't be as creamy, and the cashews may not blend up completely, especially if you're using a regular blender, and not a high speed one like Vitamix.

All I have is salted cashews. Can I use them?

Yes! Soak them for a bit longer - up to overnight - and omit the added salt at the end.

How can I make this less spicy?

To make the lime cilantro dressing less spicy, simply omit the jalapeno pepper, or use only half of one. To make it spicier, add the pepper seeds in with the pepper.

If you make this delicious, creamy cilantro lime sauce, tell me in the comments!

Love Mexican-inspired condiments? Try my Salsa Verde, Blistered Guacamole, and DIY Salt Free Taco Seasoning!

📖 Recipe

Cilantro Lime Sauce (dairy free)

Laura Yautz

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Prep Time 1

Total Time 1 5

Course Condiment

Cuisine American, Mexican

Servings

Calories 25 kcal

Equipment

High speed blender

Ingredients

½ cup raw, unsalted Cashews
1 cup water
1 cup Fresh Cilantro (stems and all)
Zest of 2 limes
Juice of 2 limes
1 Jalapeño Pepper, seeded and roughly chopped
Pinch of salt, to taste

Instructions

Combine cashews and water, and allow to soak for at least an hour, or up to overnight.
Add the soaked cashews with the soaking water, and all other ingredients to a blender.
Blend on high until completely smooth.
Taste and adjust salt, if needed.

Nutrition

Serving: 2tablespoonCalories: 25kcal (1%)Carbohydrates: 1.9g (1%)Protein: 0.8g (2%)Fat: 1.8g (3%)Saturated Fat: 0.3g (2%)Polyunsaturated Fat: 0.3gMonounsaturated Fat: 1gSodium: 1.8mgPotassium: 42.6mg (1%)Fiber: 0.2g (1%)Sugar: 0.4gVitamin A: 4.5IUVitamin C: 3.4mg (4%)Calcium: 3.8mgIron: 0.3mg (2%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword healthy cilantro sauce, vegan cilantro lime dressing

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Charred Corn & Poblano Salad

April 7, 2021 by Laura Yautz Leave a Comment

The perfect complement to any Mexican entrée, or potluck, Charred Corn and Poblano Salad has all the flavors you crave: a little sweet, little spicy, tangy, salty, smoky - what more could you want? Oh and it's healthy, too!

Is corn unhealthy?

Isn't corn bad for you? I hear that a lot actually. The short answer is no, it's not unhealthy. But of course everything comes with caveats. Corn itself isn't unhealthy, but because it's so cheap, it tends to show up in many many processed products (I'm looking at you, high fructose corn syrup).

Corn contains a good variety of vitamins and minerals, along with being high in fiber. Most notably, corn is high in lutein and zeaxanthin (1). These are two important carotenoid pigments that contribute to the yellow or orange color in a variety of foods like cantaloupe, carrots, salmon, and eggs. These pigments also make up the yellow spots in the human retina, and help protect it from damage by blue light. They also help protect against age related macular degeneration and cataracts (2). I can tell you from years as a long term care dietitian, these two conditions affect a large percentage of older people, so any protection we can get is good!

What about GMO (genetically modified organism) corn? There are actually not as many GMO crops on the market as most people think. Corn is one, along with soybeans, cotton, potatoes, papaya, summer squash, canola, alfalfa, apples, and sugar beets (3). As of the writing of this article, no other GMO foods are available for consumer purchase, though a GMO salmon has been approved (not available). GMO foods are highly regulated by several government agencies, and are considered to be as safe and healthy as non-GMO foods (4). GMO foods are highly controversial, and for a variety of reasons. If you are looking to avoid GMO products for whatever reason, look for organic foods. By federal definition, organic foods cannot contain GMOs.

Tips and Substitutions

What can I substitute for red onions?

In this case, use any onion you have: white, yellow, green, or even shallots. I love the flavor red onions bring to this salad, but any will work.

Can I use jarred lime juice instead of fresh?

Yep! If you have lime juice that comes in those little plastic "limes" just use that instead of going out of your way for fresh limes.

What can I use instead of poblano peppers?

If you can't find poblano peppers, you can use a jalapeno, but they are spicier than poblanos. Start with only one jalapeno, and see how you like it. Alternatively, if you don't want spice, you can use green bell peppers.

If you make Charred Corn and Poblano Salad, tell me about it!

And if you need some ideas about what to serve this salad with, consider my Black Bean Sweet Potato Enchiladas, Quick Plant Based Tacos, or Brussels Sprouts, Sweet Potato & Black Bean Tostadas. Don't forget the guacamole!

📖 Recipe

Charred Corn and Poblano Salad

Laura Yautz

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Prep Time 10

Cook Time 15

Total Time 25

Course Salad, Side Dish, vegetable

Cuisine Mexican

Servings

Calories 118 kcal

Ingredients

4 cups Frozen Corn, thawed (or 4 Fresh Corn on the Cob, corn cut off)
2 Poblano Peppers
½ cup chopped Cilantro
¼ cup finely chopped Red Onion
¼ cup crumbled Cotija or Feta Cheese
1 Lime, juiced (about ¼ cup juice)
2 teaspoon Olive Oil
Ground pepper to taste
Pinch of salt, if needed

Instructions

Heat a large, dry, cast iron skillet on the stove over medium heat.
Pat corn dry with paper towels, and deseed and chop the poblano peppers to roughly the size of the corn kernels. A little bigger is fine.
When the pan is very hot, add the corn and peppers, and let them sit for a few minutes without stirring.
After a minute or two, use a flipper to turn over the corn and peppers - you should start to see char marks on the vegetables.
Continue to do this for about 15 minutes, until the corn and peppers are nicely charred on all sides.
Remove from the heat, and place the corn and peppers in a bowl to cool slightly.
Add all the remaining ingredients to the bowl with the corn and toss.
Taste and add ground pepper, and a little salt, if needed.
Eat at room temperature, or chill to serve later.

Nutrition

Calories: 118kcal (6%)Carbohydrates: 19.8g (7%)Protein: 4.2g (8%)Fat: 4.2g (6%)Saturated Fat: 1.5g (9%)Polyunsaturated Fat: 0.7gMonounsaturated Fat: 1.8gCholesterol: 5.6mg (2%)Sodium: 73mg (3%)Potassium: 296.3mg (8%)Fiber: 2.2g (9%)Sugar: 6.8g (8%)Vitamin A: 22.1IUVitamin C: 10.5mg (13%)Calcium: 36.4mg (4%)Iron: 0.6mg (3%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword corn salad, mexican corn salad

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Deconstructed Pesto Herb Salad with Cracked Peppercorn Parmesan Dressing

April 7, 2021 by Laura Yautz Leave a Comment

This healthy Pesto Salad with cracked peppercorn parmesan dressing is exactly the deliciously light side dish you want to go with any Italian dish - or make it a light meal by adding a protein of your choice! We feature creamy sundried tomatoes, crunchy pine nuts, salty Parmesan cheese, and crispy fried garlic, all on a bed of basil, arugula, and spinach. Splashed with the quickest peppercorn parmesan dressing, and it's a one way ticket to taste bud nirvana!

Plate of salad with sundried tomatoes, pine nuts, and fried garlic.

Tips and Substitutions

What other greens can I use?

Any! I chose the arugula mix for the peppery notes it brings to the dish, but use any greens you like and have on hand! Romaine or baby kale would be delicious, too.

Is there a sub for the silken tofu?

Yes! Use an equal amount of fat free Greek or regular yogurt (plain), or fat free sour cream. If you do, you may want to reduce the amount of lemon juice you use.

What can I use instead of pine nuts?

Pistachios, chopped walnuts, or sunflower seeds would all be great in place of the pine nuts.

What protein do you recommend to make this a meal?

Roasted chickpeas or grilled chicken would be perfect to add to this salad!

Do I have to use the sundried tomatoes in oil?

I chose to use the ones in oil because of their softer texture. But you can use the dried ones. I recommend reconstituting them for about 10 or 20 minutes in some water before using them.

Can I use dried basil for this?

No. Dried basil will not work for this recipe.

Plate of salad with sundried tomatoes, pine nuts, fried garlic, and dressing. being drizzled over

If you make this Deconstructed Pesto Salad, tell me in the comments!

Find more of our Salad recipes here! And if you're a huge pesto fan, you'll also love Roasted Parsnips with Arugula Pistachio Pesto, and Pesto Scalloped Potatoes.

📖 Recipe

Plate of salad with sundried tomatoes, pine nuts, fried garlic, and dressing.

Deconstructed Pesto Herb Salad with Cracked Peppercorn Parmesan Dressing

Laura Yautz

Deconstructed Pesto Salad with cracked peppercorn parmesan dressing is exactly the deliciously light side dish you need to go with any Italian dish - or make it a light meal by adding a protein of your choice!

No ratings yet

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Prep Time 15

Assembly 5

Total Time 20

Course Lunch, Salad

Cuisine American, Italian

Servings

Calories 161 kcal

Ingredients

For the Pesto Herb Salad

4 cups 6 oz Spinach Arugula Mix (or just baby spinach)
¼ cup Toasted Pine Nuts
¼ cup chopped fresh Parsley
1 oz package fresh Basil, leaves only
2-4 tablespoon Sun Dried Tomatoes, packed in oil, drained
4 Garlic cloves, sliced and fried (optional) See notes
Parmesan cheese for topping

Cracked Peppercorn Parmesan Dressing

1 cup Silken Tofu
½ cup unsweetened Soymilk (or milk of choice)
½ cup grated Parmesan cheese
2 tablespoon Lemon Juice
3 Garlic cloves, minced
1 teaspoon ground Black Pepper [or 1 tablespoon cracked Black Pepper]
¼-½ teaspoon Salt, or to taste

Instructions

To make the dressing:

Place all ingredients for the dressing into a blender or food processor. Blend on high until smooth. Add a little more milk if it's too thick.
Taste and adjust salt and pepper as needed.
Makes about 1 ¾ cups (about 14 servings)

To assemble the salad:

In a large bowl, toss the spinach arugula mix with fresh basil and parsley. Tear any very large basil leaves so they are smaller than the spinach leaves.
Divide among 2 - 4 plates.
Top each salad with pine nuts, sun dried tomatoes, and fried garlic, if using.
If desired, sprinkle with additional Parmesan cheese.
Drizzle each salad with about 2 tablespoon dressing.

Notes

Don't forget to check out our Tips and Substitutions section above!

To fry garlic, slice the cloves thin. Heat enough oil in a small skillet to submerge the slices. When the oil is hot, add the garlic, and fry until golden brown. Drain on a paper towel before using.

Nutrition

Serving: 2Tbsp dressing on ½ salad recipeCalories: 161kcal (8%)Carbohydrates: 11.1g (4%)Protein: 7.9g (16%)Fat: 11.2g (17%)Saturated Fat: 2.1g (13%)Polyunsaturated Fat: 4.4gMonounsaturated Fat: 3.8gCholesterol: 3.1mg (1%)Sodium: 179.4mg (8%)Potassium: 762.2mg (22%)Fiber: 4.3g (18%)Sugar: 3.1g (3%)Vitamin A: 362.4IU (7%)Vitamin C: 33.3mg (40%)Calcium: 170.7mg (17%)Iron: 4mg (22%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword herb salad, pesto salad

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Peanut Butter and Jelly Dessert Bars

March 31, 2021 by Laura Yautz 2 Comments

These healthy peanut butter and jelly dessert bars will take you right back to childhood! Made with chickpeas, no added sugar, and whole grain flour, your inner child will love the taste, and your outer adult will love how healthy they are!

Chickpeas in dessert?

That's right! Is there anything this little bean can't do? Well, maybe, but dessert isn't one of those things! It works because chickpeas (AKA garbanzo beans) are relatively neutral in flavor, so it's easy to cover them up. Also, chickpeas have a creamy texture, so they can disappear into recipes by pureeing them.

Chickpeas help to keep baked desserts moist, while also contributing plant-based protein and heart healthy fiber. Canned chickpeas are really best for desserts, since their texture is usually "softer," but you can cook them from dry, too.

If you, too, are a fan of the humble chickpea, you'll love my compilation of 45 Recipes to Make with a Can of Chickpeas - desserts included!

Dessert bars with peanut butter and jelly on a wire rack.

Tips and Substitutions

What peanut butter should I use?

I recommend finding a natural peanut butter with only one or two ingredients (peanuts and salt). Yes, you'll need to stir it. Refrigerate it afterward to keep it from separating again and it will be less of a chore. Peanut butter contains some great healthy fats, so never get the reduced fat options! More about finding the heart healthiest peanut butter.

What jelly is best to use?

Look for an all fruit jelly or jam that is made without sugar. And I don't mean the brands that just say they don't use sugar, but add artificial sweeteners. While it's probably fine to consume those sometimes, reserve their use for things that really need it. Jelly is so sweet on its own, it doesn't need any sweeteners. I like Polaner All Fruit Spread, or I sometimes make my own (check out my Blueberry Thyme Chia Jam). Make sure to read the ingredients, specifically looking for sweeteners like sugar, sucralose, erythritol, etc. Read more about choosing a healthy jelly.

Do I have to use chickpeas?

You could probably use any type of bean for this, but it will affect the color of your final product. Amazingly, the chickpeas disappear into the dessert bars, but make them stay moist and delicious! You won't believe it!

What can I use instead of peanut butter?

If you don't like peanut butter (like my husband), you can use any nut butter. Almond butter would be delicious! Make it nut free by using sunflower butter or soynut butter.

What if I can't find no added salt chickpeas?

No worries! If all you have is regular chickpeas, use them! Drain and rinse well, and omit the salt in the recipe.

If you make Peanut Butter and Jelly Dessert Bars, let me know in the comments!

And, if you love peanut butter, you might also like these: Peanut Butter Banana Mini Muffins, Peanut Butter Sweet Potato Spread, and 4 Ingredient Peanut Butter Cereal Bars.

📖 Recipe

Peanut Butter and Jelly Dessert Bars

Laura Yautz

These peanut butter and jelly dessert bars will take you right back to your childhood! Made with chickpeas, no added sugar, and whole grain flour, they'll delight both that inner child, and outer adult!

5 from 2 votes

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Prep Time 10

Cook Time 35

Total Time 45

Course Dessert

Cuisine American

Servings

Calories 186 kcal

Ingredients

1 can No Added Salt Chickpeas (or 1 ½ cup), drained and rinsed
½ cup Date Paste (see notes)
⅓ cup Natural Peanut Butter
½ cup Whole Wheat Flour (or oat or almond flour for gluten free)
1 teaspoon Vanilla Extract
1 teaspoon Baking Powder
½ teaspoon Baking Soda
¼ teaspoon Salt

For the swirl topping:

⅓ cup All Fruit Jelly (see above for recommendations)
2 tablespoon Natural Peanut Butter

Instructions

Preheat oven to 350° F and line an 8x8 pan with parchment paper (or grease).
Add the chickpeas, date paste, and peanut butter to a food processor, and process on high a few minutes until the entire mixture is completely smooth. Scrape down the sides as needed.
Scoop the mixture into a bowl, and stir in the flour, baking powder and soda, vanilla, and salt.
Transfer to the prepared baking pan, and spread the batter evenly.
Pour the jelly on top, and spread over the entire surface. Drizzle with the remaining peanut butter, and swirl using a chopstick or knife.
Bake for 32-38 minutes, until the edges are golden brown.
Allow to cool in the pan for about 10 minutes before slicing and removing the bars to a cooling rack.
Store leftovers in an airtight container in the refrigerator.

Notes

To make date paste: Soak 1 cup dates in 1 cup hot water for at least 30 minutes. Transfer both dates and water to high speed blender, and blend on high until smooth.

Nutrition

Serving: 1barCalories: 186kcal (9%)Carbohydrates: 26.9g (9%)Protein: 6.2g (12%)Fat: 7.6g (12%)Saturated Fat: 1.5g (9%)Polyunsaturated Fat: 2gMonounsaturated Fat: 3.6gSodium: 197.9mg (9%)Potassium: 295.5mg (8%)Fiber: 3.7g (15%)Sugar: 5.9g (7%)Vitamin A: 0.3IUVitamin C: 0.4mgCalcium: 71.1mg (7%)Iron: 1.4mg (8%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword healthy dessert bars

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Hibiscus Rose Cooler

March 26, 2021 by Laura Yautz Leave a Comment

Hibiscus Rose Cooler is deliciously floral, lightly sweet, and gorgeous! The perfect way to celebrate Mom, your sweetie, or even as an afternoon pick-me-up just for you! Did you know hibiscus can also lower blood pressure? Read on, or click below to go directly to the recipe!

Glass of red, hibiscus tea, with coconut milk being poured in.

Hibiscus tea and blood pressure

Did you know that hibiscus tea is one of the highest antioxidant drinks in the world? Increasing the antioxidants in our blood (1) sounds impressive, but what does that translate into for human health?

Hibiscus tea is actually well documented for its ability to lower blood pressure. Across studies (2, 3, 4, 5, 6) systolic blood pressure was lowered a range of 5-23 mmHg, and diastolic blood pressure was lowered a range of 3-12 mmHg. Now of course it matters how much tea you consume, and what kind, as well as what else you eat throughout the day. Consuming a Standard American Diet and adding some hibiscus tea is likely to have little effect on blood pressure. But consuming a diet rich in other antioxidant sources, like fruits and veggies, and low in salt, in addition to the hibiscus tea, is likely to provide you the biggest bang for your buck!

How much hibiscus tea? Study 2 used one cup of tea per day in their treatment group, and got a statistically significant reduction in systolic, but not diastolic, pressure. Study 6 also used one cup a day and got statistically significant reductions in both systolic and diastolic pressures. So, one cup could be beneficial depending on how high your blood pressure is to start. One to three cups per day seems realistic and safe.

Very high doses of hibiscus extract may not be safe, and may have some liver toxicity, and possibly diuretic effects (7). It's important to let your doctor know if you plan on consuming hibiscus with regularity so s/he can keep an eye on your labs and vitals.

If you're interested in other ways to manage your blood pressure, make sure to snag my free report on 6 ways to lower your blood pressure today!

Tips and Substitutions

What is Rose Water?

Simply, rose water is a flavored water that is made by steeping rose petals in water. It's often used in perfume, but it has a wide variety of uses in cooking. It tastes much like you'd imagine a rose tastes. Floral and lightly sweet. It's easy to use way too much of it, so if you've never used it before, start with less and taste; add more if you need.
You can purchase rose water in the ethnic section of most grocery stores (it's often used in Middle Eastern dishes), or online retailers like Amazon. It usually comes in a glass bottle, and it's clear.

Can I use coconut milk from a can?

I do not recommend using canned coconut milk. Coconut milk is high in saturated fat, a known contributor to high cholesterol. Plus, it's quite thick, and you want something thinner. For this recipe, I recommend the coconut beverage in a carton, that's found in the refrigerated dairy section of the grocery store. I used a "regular" (sweetened) one for this. If you use unsweetened you may want to add some additional honey.

What can I use instead of honey?

If you don't want to use honey, any sweetener you like will do (although maple syrup may affect the color of the drink).

Can I drink this hot instead of cold?

Yes! If you want to have a hot beverage, simply steep the tea and then add the rest of the ingredients. Don't add the coconut milk until after you steep the tea though - the milk is a bit thick and won't allow the tea the properly steep (voice of experience here!).

I really don't like hibiscus. Can I use another tea?

Of course! Any tea at all can be used for this, but something floral or fruity is recommended.

This recipe goes well with any spring dish! Consider Vegetable Hash with Chickpeas Skillet Dinner, Curry Chickpea & Mango Mini Pizzas, Lemon Pepper Tofu Fillets, Roasted Asparagus with Egg Free Hollandaise Sauce, and Cherry Filled Chocolate Date Truffles.

If you try Hibiscus Rose Cooler, tell me in the comments!

📖 Recipe

Hibiscus Rose Cooler

Laura Yautz

Hibiscus Rose Cooler is deliciously floral, lightly sweet, and gorgeous! The perfect way to celebrate Mom, your sweetie, or even as an afternoon pick-me-up!

No ratings yet

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Prep Time 10

Cooling time 30

Total Time 40

Course Drinks

Cuisine American

Servings

Calories 29 kcal

Ingredients

1 ½ cups Hot Water
2 tea bags of Hibiscus Tea
1 teaspoon Honey optional
½ cup Original Coconut Milk Beverage
1 teaspoon Rose Water

Instructions

Add hibiscus tea bags and honey (if using) to the hot water, and steep for at least 10 minutes. Without removing the teabags, place in the refrigerator, and chill completely.
Once chilled, stir in the coconut milk and rose water. Serve.

Nutrition

Calories: 29kcal (1%)Carbohydrates: 4.7g (2%)Protein: 0.1gFat: 1.2g (2%)Saturated Fat: 1.2g (8%)Sodium: 19.2mg (1%)Potassium: 48.8mg (1%)Sugar: 4.4g (5%)Vitamin A: 37.8IU (1%)Calcium: 127.7mg (13%)Iron: 0.3mg (2%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword pink drink

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Roasted Asparagus with Egg Free Hollandaise Sauce

March 17, 2021 by Laura Yautz 2 Comments

Hollandaise sauce can be a bit finicky. It's traditionally made with egg yolks, and cooked in a double boiler, whisking constantly to keep it from curdling. I'm not much into needy sauces, so I developed this egg free hollandaise sauce that only takes two minutes! Blend all the ingredients until smooth, and done! Perfect for roasted asparagus or whatever you want to pour it on!

Asparagus spears drizzled with hollandaise sauce

How to trim asparagus

Did you know that you have to trim asparagus spears before you cook them? The ends are woody and tough, and make eating the vegetable far less enjoyable. It's easy to do, but if you don't know, then you don't know! To trim, simply hold the spear in one hand and grasp the woody end between your thumb and forefinger. Bend the spear until it snaps. It will naturally snap right where the tender and woody parts meet! Repeat! (You could also use this one spear as a guide, lining all the spears up on a cutting board, and cut off that much of all of them. This will be less precise but a bit quicker!)

Here's a quick tutorial on how to trim asparagus:

What goes with Hollandaise sauce?

If you make this recipe, you'll have leftovers! The sauce will keep for a few days in the fridge, so you'll want to use it on other things! Consider using it for:

Roasted Brussels sprouts
Roasted broccoli - or really any roasted vegetables!
Poached white fish (learn about the heart healthiest fish)
Dip for raw veggies like carrots, peppers, or snow peas
Drizzle over potato pancakes or hash browns
Add sautéed mushrooms and use over pasta

Plate of asparagus being drizzled with sauce.

FAQs and Substitutions

What can I use instead of silken tofu?

You can use plain nonfat yogurt, fat free sour cream, or a vegan substitute for either of those if you don't have silken tofu. If you use one of these, you'll need to reduce or eliminate the vinegar. Start with none, then taste and adjust as you see fit.

Can I substitute the vinegar with anything?

You can use another vinegar, but not a sweet vinegar like apple cider. You can also use lemon juice.

What is Kala Namak and where can I get it?

Kala Namak is also commonly called black salt, or Himalayan black salt. It contains sulfur compounds that give it a slight "eggy" taste and smell. The salt it typically black, gray, or brown in color. It's often used in vegan dishes meant to mimic eggs because of its taste.

Kala namak is often used in Indian cooking, so you can purchase it at any Indian grocer. It can also be purchased at online retailers like Amazon.

If you make Roasted Asparagus with Egg-free Hollandaise Sauce, tell me in the comments!

This recipe goes well with Vegetable Hash with Chickpeas Skillet Dinner, Healthy Colcannon, Lemon Pepper Tofu Filets or Balsamic Glazed Onions & Black Beans.

📖 Recipe

Roasted Asparagus with Egg-free Hollandaise Sauce

Laura Yautz

This Hollandaise sauce takes 2 minutes, and there's no double boiler or risk of eggs cooking - because it's egg free! Pair with roasted asparagus for a match made in heaven!

No ratings yet

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Prep Time 5

Cook Time 20

Total Time 25

Course Side Dish, vegetable

Cuisine American, French

Servings

Calories 177 kcal

Ingredients

1 lb fresh Asparagus spears
1 tablespoon Olive Oil
½ cup Silken Tofu
2 tablespoon White Wine Vinegar
2 tablespoon Olive Oil
1 teaspoon Yellow Mustard
¼ teaspoon Kala Namak (Black salt), or regular salt
⅛ teaspoon Turmeric

Instructions

Preheat oven to 400°F.
Trim the asparagus to remove the tough ends. See video above for a short tutorial.
Toss the asparagus spears with 1 tablespoon oil, and roast for 20 minutes, or until the tender ends start to crisp up.
While the asparagus roasts, make the hollandaise sauce by adding the remaining ingredients to a small vessel or jar. Use an immersion blender to blend the ingredients until smooth.
Warm gently in a saucepan over low heat, being careful not to scorch or boil the sauce.
Serve the asparagus with the hollandaise sauce drizzled over it.

Nutrition

Serving: 2Tbsp sauce with ¼ lb asparagusCalories: 177kcal (9%)Carbohydrates: 9.6g (3%)Protein: 7.2g (14%)Fat: 14g (22%)Saturated Fat: 2g (13%)Polyunsaturated Fat: 2gMonounsaturated Fat: 9.3gSodium: 101mg (4%)Potassium: 464.1mg (13%)Fiber: 5g (21%)Sugar: 4.3g (5%)Vitamin A: 88.1IU (2%)Vitamin C: 12.7mg (15%)Calcium: 92.2mg (9%)Iron: 5.3mg (29%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword healthy sauce, roasted asparagus

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Healthy Colcannon (Irish Mashed Potatoes)

March 10, 2021 by Laura Yautz Leave a Comment

Do you still need a delicious side dish for your St. Patrick's Day feast (or any day)? This version of Irish mashed potatoes, or colcannon, is much healthier than the traditional, but just as tasty! We use Greek yogurt instead of copious amounts of butter, plus a few extra flavorful ingredients, to result in smooth, rich potatoes without all the saturated fat! Healthy Colcannon? Who knew!

Bowl of Irish mashed potatoes with a pat of butter on top.

What is Colcannon?

Colcannon is a traditional Irish potato dish. It is usually made with potatoes mashed with cabbage or kale, and lots of butter and/or cream. There are many many variations, but those are the basics.

Healthy? Nah. Not so much. And it isn't the potato part that's the culprit! While potatoes sometimes get a bad rap, in colcannon, it's the copious amounts of butter and cream that are the downfall of the dish. I've made a few modifications to rectify that, while maintaining that wonderful creamy consistency of the recipe. The secret is using plain Greek yogurt. A little unexpected maybe, but one bite, and you'll be a believer!

What do you eat colcannon with?

Colcannon is great with other traditional Irish dishes: steamed cabbage and corned beef might just be the most iconic! Boiled ham (Irish bacon), smoked salmon, and steamed greens are some other options.

I recommend serving this recipe with Southern-Style Cabbage, and Vegetable Hash with Chickpeas Skillet Dinner!

Tips and Substitutions

Lots of options here!

Instead of leeks, use one large onion. It may require a little extra roasting time - or consider sautéing it long enough for caramelization to occur.
Use another green besides kale. Savoy cabbage would be the next best thing, but also spinach, collard greens, or another robust green would work.
Use a plant-based yogurt, like cashew yogurt. As long as it's a plain, unsweetened yogurt, it will work well.
To cut down on prep time, instead of roasting in the oven, chop the raw garlic and leeks, and sauté in a tablespoon of oil until very soft, and beginning to caramelize. Then chop into a paste or puree in a food processor. In the same pan, sauté the kale until wilted, just before adding to the potatoes.
If you prefer, you can leave out the garlic and leeks altogether to cut prep time even more. You'll still have a delicious potato dish!
Got leftovers? Form patties, and pan fry a few minutes on each side to make colcannon pancakes, or try using a waffle maker for colcannon waffles!

If you try my Healthy Colcannon version, tell me in the comments!

📖 Recipe

Healthy Colcannon (Irish Mashed Potatoes)

Laura Yautz

This version of Irish mashed potatoes, or colcannon, is much healthier than the traditional, but just as tasty!

No ratings yet

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Prep Time 20

Cook Time 30

Course Side Dish

Cuisine Irish

Servings

Calories 207 kcal

Ingredients

1 head Garlic
2 Leeks, green and white separated (or 1 large onion)
2 tablespoon Oil, separated
2 lbs Russet Potatoes
4 oz Nonfat Plain Greek Yogurt
4 oz Kale, stems removed and chopped small (or Savoy cabbage)
½ cup Milk of choice
Chives, for garnish
Salt and pepper to taste
Butter for serving (optional)

Instructions

Preheat oven to 400°F.
To prepare the garlic: Slice the top of the whole head of garlic off, making sure to slice through each clove. Place on a sheet of aluminum foil, and drizzle with oil (about 1 Tbsp). Wrap the foil around the head and place on a baking sheet.
To prepare the leeks: Slice the white of each leek in half, lengthwise. Rinse under cold water to remove any debris, and place on a large sheet of foil. Drizzle with about 1 tablespoon of oil, and wrap the foil around the leeks. Place on a baking sheet with the garlic.
Bake the leeks and garlic for 30 minutes.
Remove the leeks and garlic from the oven, and unwrap the foil to allow them to cool enough to handle.
Move the leeks and garlic to a cutting board (pop the garlic cloves out of their paper husk by gently squeezing from the bottom of the head), and mince the garlic and leeks together until you get a rough paste. Alternatively, pulse in a food processor. Set aside.
Finely mince half of one of the leek greens, and set aside. (If you're using onions instead of leeks, either use ¼ cup of chopped green onions, or just omit this step.)
While the garlic and leeks roast, roughly peel the potatoes, and cut into small cubes, about 1in x 1in.
Put the potatoes in a pot that comfortably holds them, and cover with water.
Bring the pot to a boil. Continue to boil until the potatoes are tender; about 15-25 minutes depending on the size of the potato pieces.
In the last 5 minutes of cooking, add a steamer pot to the top of the pot of potatoes, and add chopped kale. Steam until the kale is wilted and bright green. Remove the steamer pot.
(If you don't have a steamer pot that sits on top of another pot, you can steam in a separate pot with a basket, or sauté the kale in a few teaspoons of oil for a few minutes.)
Drain the potatoes, and add the yogurt to the pot.
Mash until the potatoes are the consistency you like. Add milk as needed to thin the potatoes.
Add the kale, garlic/leek mash, and minced leek greens. Stir to combine.
Taste, and add salt and pepper to taste.
Transfer to a large serving bowl.
Serve with chopped chives and butter (if desired)

Nutrition

Calories: 207kcal (10%)Carbohydrates: 35.1g (12%)Protein: 7.4g (15%)Fat: 5.1g (8%)Saturated Fat: 0.8g (5%)Polyunsaturated Fat: 0.7gMonounsaturated Fat: 3.4gCholesterol: 1.4mgSodium: 35.8mg (2%)Potassium: 7.4mgFiber: 3.1g (13%)Sugar: 4g (4%)Vitamin A: 114.7IU (2%)Vitamin C: 35.4mg (43%)Calcium: 115.4mg (12%)Iron: 2.1mg (12%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword healthy mashed potatoes, mashed potatoes with kale

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Italian Style Black Bean Meatballs

March 2, 2021 by Laura Yautz 2 Comments

Heart healthy meatballs! It's not too good to be true! These Italian Style Black Bean Meatballs are easy, and take about the same amount of time to make as traditional meatballs. They are crispy on the outside, soft on the inside, and they'll stand up to your sauce without turning into a mushy mess. And delicious? Ohhhh yea!

Skillet with meatballs made of black beans with marinara sauce.

How do you keep meatballs from falling apart?

There are a variety of ways to keep meatballs from falling apart. In traditional meatballs, there are usually eggs added that help bind the whole mixture together.

In many meatless meatball recipes, flax or chia "eggs" are often used. That is a great egg substitute in baking, and helps bind all the ingredients together. These are made by combining one tablespoon of ground flax or chia seeds with two to three tablespoons of water. After a few minutes, the consistency of this mixture resembles that of an egg, and can be used accordingly.

In this recipe, I'm using vital wheat gluten. This not only holds the meatballs together like an egg would do, but it also adds more protein and makes the consistency of the meatballs a bit firmer; more reminiscent of meat, and helps them stand up to the sauce better.

How is this recipe heart healthier than regular meatballs?

I've made a few (ok a lot) of changes to regular meatballs to make this version better for your heart!

The first, and most obvious, is that I've replaced the beef with black beans. Beef is high in protein, but also high in saturated fat. Black beans maintain the expected color of meatballs, while being high in protein, high in fiber, and low in saturated fat - a known contributor to heart disease.

I've also added nutritional yeast. This is optional, but I recommend using it if you have it. It adds a delicious cheesy flavor and some vitamin B12 - something that most plant based proteins don't have.

I have kept the seasonings mostly the same, since herbs and spices are so healthy, and full of antioxidants. If it's not broken, don't fix it!

As I mentioned above, I'm using vital wheat gluten as a binder, and instead of eggs and bread crumbs. I like the texture it gives to the meatballs, and that it adds some additional protein. Eggs are high in cholesterol, which is problematic for some people (read more here).

Overhead picture of skillet of black bean meatballs with marinara sauce.

FAQs about this recipe

Do I have to pan fry AND bake these? No, if you want to simply bake them, roll the meatballs into balls and place them on a lined baking sheet. Spray with a bit of cooking spray, and bake them for 25-30 minutes. They won't have a crunchy crust on the outside, but it will reduce your cooking time.

Can I use any bean I like? Yep. I chose black beans for their color that is similar to cooked beef. Any bean will work though.

What can I use instead of vital wheat gluten? You can use regular bread crumbs, or a gluten free flour, like almond flour. If you don't use the gluten, you'll want to add a tablespoon of ground flax or chia seeds in with the dry ingredients to help hold the meatballs together.

This recipe goes great with my Low Sodium Marinara Sauce! If you make Italian Style Black Bean Meatballs, tell me in the comments.

Read about the Best Diets for Heart Health here.

Need more high protein, heart healthy recipe ideas? Check out our other High Protein recipes!

📖 Recipe

meatballs made of black beans in a large cast iron skillet with marinara sauce.

Italian Style Black Bean Meatballs

Laura Yautz

Italian Style Black Bean Meatballs are super easy, require just a handful of ingredients, and are done in less time than many traditional meatballs. They stand up to your sauce, and (most importantly) are incredibly delicious!

5 from 3 votes

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Prep Time 10

Cook Time 35

Total Time 45

Course Appetizer, Main Course

Cuisine American, Italian

Servings people (4 meatballs each)

Calories 197 kcal

Ingredients

1 can (1 ½ cups) No Added Salt Black Beans, drained and rinsed
2 tablespoon No Added Salt Tomato Paste
2 tablespoon Nutritional Yeast (optional)
1 tablespoon Minced Fresh Parsley
1 tablespoon Worcestershire Sauce (vegan if needed) or Soy Sauce
1 teaspoon Garlic Powder
1 teaspoon Onion Powder
1 teaspoon Italian Seasoning
½ - 1 teaspoon Crushed Red Pepper (optional)
¼ cup Vital Wheat Gluten
2 tablespoon Oil for cooking

Instructions

Preheat oven to 400° F.
Add all ingredients except wheat gluten and oil to food processor.
Pulse until well mixed and mostly smooth. You want a little texture, but no large chunks. Scrape the sides of the food processor down a few times.
Scoop the bean mixture into a large bowl, and add the vital wheat gluten. Mix well, using your hands to "knead" the mixture if needed. It will form a ball.
Use a tablespoon to scoop spoonfuls of the mixture, and roll into balls. You will get about 16-18 meatballs.
Heat the oil in a large, ovenproof skillet over medium heat.
Add the meatballs, and pan fry, a few minutes before rolling to another side.
Continue until the meatballs are crispy all the way around.
Move the skillet to the oven, and bake for 25 minutes.

Nutrition

Serving: 4meatballsCalories: 197kcal (10%)Carbohydrates: 20.8g (7%)Protein: 13.1g (26%)Fat: 7.9g (12%)Saturated Fat: 1.1g (7%)Polyunsaturated Fat: 0.9gMonounsaturated Fat: 5.1gSodium: 52mg (2%)Potassium: 377.3mg (11%)Fiber: 6.8g (28%)Sugar: 1.7g (2%)Vitamin A: 30.1IU (1%)Vitamin C: 4.1mg (5%)Calcium: 41.3mg (4%)Iron: 2.6mg (14%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword healthy meatballs, meatballs, vegan meatballs

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Heart Healthy Frozen Foods Guide

February 27, 2021 by Laura Yautz Leave a Comment

There's such an emphasis on fresh food these days, that we sometimes tend to forget about frozen food. Some might even consider them to be less healthy than fresh food. And while there are certainly unhealthy frozen foods (I'm looking at you, Ice Cream!), that's not always the case. There are plenty of frozen foods that can help support your heart health! That's why I've put together this definitive guide for finding heart healthy frozen foods.

What is meant by 'frozen food'?

Simply, frozen food is anything edible that is subjected to, and stored at, temperatures below 32 degrees Fahrenheit (0 degrees Celsius), in order to preserve it for future consumption. That can be anything from ice cream and premade pie crust to cut up fruit or vegetables to bread, soup, snacks, and entire meals.

Freezing makes preservation convenient, and most frozen foods stay "good" for 6 months or more. After that, they may start to collect ice (they get freezer burnt), which doesn't affect the food's safety, but may not taste as good.

Food that has been thawed and refrozen should not be eaten.

Is frozen food still healthy?

This is a bit more complicated, and also depends on how you define "healthy" (and what, if any, chronic health conditions you may have). Many frozen foods are notorious for being high in sugar, salt, saturated fat, or all three!

Does that mean you should steer clear of all frozen foods? NO! Of course not. Firstly, all things in moderation, right? That's cliche advice, I know, but it is truly fine to eat high sugar, salt, or fat foods sometimes - SOMETIMES! 🙂 After all, they are delicious!

On the other hand there are many frozen foods that are very healthy! In fact, one of the benefits of frozen foods - in particular fruits and vegetables - is that they are often frozen at the peak of ripeness, and quite soon after harvest. That means they may contain even more nutrition than fresh produce; particularly in the middle and end of winter when not much is in season locally.

Many frozen foods may also cost less per serving than fresh, depending on the season. In off seasons, produce tends to cost more, because it must travel many miles from the place it's grown and loss to the farmer is often high. There is little loss or waste with frozen food.

What are some healthy frozen foods?

When you're looking for heart healthy frozen foods, there are a few guidelines to keep in mind:

Try to stick with fruits, vegetables, and whole grain blends for the most part
Look for foods with no sauces
Watch for added sugar. Frozen fruit sometimes contains this
Opt for foods with less than 150 mg of sodium per serving or less more often
Buy more foods with less than 2 grams of saturated fat, and no partially hydrogenated oils in the ingredients

This doesn't mean you should never buy foods that don't meet these guidelines. It just means that most of the foods you buy should.

What are the best frozen meals for heart health?

While we know frozen meals aren't really the best choice for heart health, it's also sometimes necessary for our sanity to just have an easy meal, right?! Opt for frozen meals no more than once or twice a week, and look for ones that meet, or come close to, these guidelines:

Around 400-600 or so calories per serving (give or take depending on your calorie needs)
Less than 500 mg sodium per serving
10 grams of total fat or less per serving (with no more than 3 grams saturated)
As much fiber as you can find!
Minimal added sugar, but not more than 8 grams per serving
Around 20 grams of protein per serving (again, give or take depending on your needs and how you distribute your intake throughout the day)
No partially hydrogenated oils in the ingredients

Some brand names to consider: Kashi, Healthy Choice, evol, and Lean Cuisine. You'll still want to read labels, as not all meals from these brands will meet the criteria above, and many meals from other brands will! This will help you get started though.

Need some ideas about what to make with frozen foods? Explore our Frozen Foods recipe archive!

If you need more information about heart healthy eating, start with this article: Top 3 Best Diets for Heart Health. Or read more about label reading for heart health, if food labels are confusing (they are for so many people!).

What are your favorite heart healthy frozen foods? Tell me in the comments!

How to Choose a Healthy Jelly Brand

February 22, 2021 by Laura Yautz Leave a Comment

Ah, peanut butter and jelly. The unofficial food of childhood! But don't we love it as adults, too? I know I do. We know jelly can be packed with sugar, which isn't good for heart health. So I wanted to share some of my best tips for choosing a healthy jelly brand from your super market!

What makes some jelly so unhealthy?

You probably guessed it. It's the added sugar. And while a little sugar throughout the day is fine, it adds up way too quickly! (See my video about added sugar for more info.)

Did you know that added sugar consumption is an independent risk factor for heart disease, too?! That means that even if you are healthy in every other way - you exercise and eat right, don't smoke, etc. - if you consume more added sugar than recommended, you are at an increased risk for heart disease. Yikes! Read more about added sugar and recommendations from the American Heart Association.

Why so much sugar in jelly?

Sugar's main role in jelly and jam is for preservation. It can also help thicken it a bit, but typically pectin is used for that.

But this is a somewhat antiquated practice. We have other ways of preserving food now, as well as much healthier ways of making jelly. Many brands have already started moving in that direction, and the internet abounds with no added sugar jam recipes.

But there's another reason: it's delicious! That's right. Humans LOVE sugar. It's hardwired in our DNA for survival, even though most of us experience an overabundance of food daily (and highly processed foods at that).

But, that being said, most fruit is quite sweet enough without the added sugar.

How to identify healthier jellies

Of course, we're going to look at added sugar here mainly. Ideally, you want 0g added sugar. That's not the total sugars number. Jelly made from fruit will have a good deal of naturally occurring sugar. That's fine. The important thing to look at is the added sugar total. If you can't find zero, get one as low as you can. Look for a jelly or jam that is all fruit.

You also want to be on the look out for jelly that says it's sugar free. Those usually contain a zero-calorie sweetener, like Splenda. I don't necessarily recommend avoiding these sweeteners all together, but I don't think it's advisable to consume them all the time. Mainly because when your taste buds are used to eating highly sweet things, they sort of expect that, which can lead to feelings of craving sweet foods. Same with salt actually. Anyway, opt for jelly without either added sugar or zero-calorie sweeteners if possible.

Heart healthy jelly options

Here are some options when it comes to no added sugar jelly:

Polaner All Fruit Spreadable Fruit (not the sugar free with fiber variety)
Trader Joe's Organic Fruit Spread - comes in raspberry, super fruit, and strawberry
Grandma's Jam House (no website available) has some no added sugar varieties (read labels), and can often be found at farmer's markets, Walmart, and Amazon
Newport Jerky Company's GATOR Jam (other jams are not sugar free) - also available on Amazon
Mrs. Miller's Amish Homemade Sugarless Jam - also available on Amazon
Consider making your own - try Blueberry Thyme Chia Jam!

What's the difference between jelly and jam?

The terms are often used interchangeably. I did it in this very article!

Jelly is typically a spread made from thickened fruit juice and sugar. Jam is a thickened spread usually made from pureed fruit and sugar.

Preserves are often made with large chunks of fruit suspended in a gel. You will also see the terms fruit spread or spreadable fruit typically denoting the use of more fruit and less added sugar, but not always.

Are you looking to make the healthiest PB&J sandwich out there? Read about how to choose the heart healthiest peanut butter.

So, did your favorite healthy jelly make the list? Tell me in the comments!

The Best Peanut Butter for Heart Health

February 21, 2021 by Laura Yautz 2 Comments

Peanut butter and jelly is classic kid food. And because of that, it's also considered comfort food for many of us. It's also not known for being very healthy. That doesn't have to be the case though. Here's how to choose the best peanut butter for heart health.

Peanuts have an excellent nutrient profile. They are high in protein and healthy mono- and polyunsaturated fats, as well as fiber and a variety of vitamins and minerals. By extension, peanut butter also has the potential to be an excellently healthy food. The issue we run into, is that there are often many extra ingredients added. Some for texture, some for flavor, and some for shelf life.

What to look for in a healthy peanut butter

Minimal ingredients

To make peanut butter, you really only need one thing - peanuts. Other ingredients you may see include salt, different types of sugar, and emulsifiers to keep everything from separating. The amount of added sugar is usually even higher in reduced fat peanut butter.

Just because the peanut butter is labeled as "natural" doesn't automatically mean it doesn't have extra ingredients you don't want. Make sure to double check the ingredient list. Find ones that have the least number of ingredients.

Added sugar or zero-calorie sweeteners

Sugar is added to so many foods these days, it pays to avoid it where you can. Especially because too much added sugar can reek havoc on heart health! Peanut butter doesn't need any sugar - and it's usually paired with jelly anyway, which has enough sugar for them both! Look at the nutrition label under added sugar (not total sugar) for this. You can also find added sugars in the ingredient list, under names such as sugar, molasses, corn syrup (and high fructose corn syrup), and maltodextrin. You may also see zero-calorie sweeteners like splenda/sucralose, erythritol, xylitol, etc. Those aren't needed, either.

Added oils

As I mentioned earlier, peanuts already contain a great amount of healthy fats. There is no need for additional oil. Oils are often added for texture and/or to make the peanut butter more solid. Palm oil is frequently used. You may find partially hydrogenated oils in peanut butter, too. Avoid those at all cost.

And while we're on the subject, don't opt for reduced fat peanut butters. They usually aren't much lower in calories, and the healthy fats tend to get replaced with sugar! Compare labels the next time you're at the store.

Other ingredients

You'll probably see a whole lot of other ingredients in certain brands, too. These are mostly emulsifiers (to keep the peanut butter from separating), and sometimes vitamins and minerals. While I don't advocate avoiding an ingredient just because you can't pronounce it, in the case of peanut butter, less is more.

Additional ingredients that are great, include flax seed, chia seed, and other nuts or seeds, like almonds, cashews, etc.

Selected Healthy Peanut Butter Brands

Here are some brands to check out:

Costco's Kirkland Signature Peanut Butter
Smucker's Natural Peanut Butter
Once Again Organic Creamy Peanut Butter (there is a crunchy version, too!)
MaraNatha Organic Creamy Peanut Butter (not the no-stir variety)

Mixing Natural Peanut Butter

So, you purchased a brand of peanut butter that probably says "natural" on the front, and has very minimal ingredients. Awesome! You probably noticed they have a layer of oil at the top that you have to mix in.

I know, I know. It's a pain to mix those things. But it's worth it, I promise! (By the way - I hate mixing those too!)

Here's how to make it a tad less painful:

Dump the entire contents of the jar into your food processor, making sure to scrape every little bit you can out. A wooden spoon is helpful for this.
Run the food processor on high for a few minutes, until everything is mixed thoroughly, and there are no more lumps or chunks.
Use a rubber spatula to scrape the now-mixed peanut butter back into the jar.
Refrigerate! Refrigerating will keep the peanut butter from separating again.

For all our heart healthy peanut butter recipes, be sure to visit our peanut butter archives! Need something to pair your peanut butter with? Learn more about choosing a healthy jelly.

What is your favorite brand of peanut butter for heart health, and what is your favorite way to eat it? Tell me in the comments!

Garlicky Roasted Broccoli & Mushrooms

February 17, 2021 by Laura Yautz Leave a Comment

Who doesn't love an easy side dish for any dinner that packs a ton of flavor? Garlicky Roasted Broccoli and Mushrooms is that side dish! Loads of garlic with a pinch of salt transforms boring broccoli into a magnificent treat with little mushroom jewels. Fancy enough to serve for company, but simple enough for any weeknight. This is truly the best way to prepare heart healthy broccoli!

Roasted broccoli and mushrooms in a bowl.

Is roasted broccoli still healthy?

Yes! While the cooking process does tend to destroy some nutrients (like vitamin C), it makes other nutrients more absorbable! Roasting also makes it more delicious, meaning you'll probably eat more of it, thereby getting more nutrition (1). 😉

To get the best of both worlds, roast the broccoli until it is still kind of crunchy (al dente), but toasty. This way, you'll preserve a good amount of the nutrition, but still enjoy the roasty goodness!

Methods of cooking that destroy the most nutrition are boiling (nutrition leaches into the water), and overcooking using any method. Steaming, microwaving, and roasting are among the best cooking method to preserve nutrition. Adding a bit of fat (in this case, the oil) can help make nutrients like vitamins A and K more absorbable.

What oil is best for roasting vegetables?

There's a lot of talk about the smoke point of oils, and what's best for cooking or using raw. This is an important thing to know when choosing an oil, because once an oil reaches its smoke point, it starts to break down, and the healthfulness of the oil degrades into sometimes harmful substances that have the opposite effect on heart health.

For roasting vegetables between 400-450 degrees F, choose canola, vegetable, sunflower, corn, peanut, soybean, refined olive, or safflower oils, These all have smoke points of at least 400 degrees F. If you're going above 450 degrees F, go for refined olive oil or safflower oil.

Extra virgin olive oil does have a relatively low smoke point, at around 350 degrees F, give or take depending on brand. That's why it's often said that extra virgin olive oil is best used for salad dressings and other recipes that don't require cooking. But as long as your cooking temp stays below 350 degrees F, you're fine to use it.

Keep in mind that refined olive oil (usually just called "olive oil") is generally lacking the polyphenols and other anti inflammatory compounds that heart healthy extra virgin olive oil has. So, while refined olive oil can be used as an all purpose oil, it's best to keep both on hand to use in appropriate applications.

Tips and substitutions for this recipe

A few tips to keep in mind, and the following substitutions can be made in this recipe:

Use cauliflower or Brussels sprouts instead of broccoli.
Use frozen broccoli instead of fresh - simply follow the recipe as written with frozen!
Use any kind of mushroom you like. Just watch smaller mushrooms to keep them from burning.
Instead of olive oil, use vegetable, canola, or peanut oil.
Instead of garlic, just throw it all in the trash! 😉 Just kidding haha. If garlic isn't your thing, leave it out!
If you like crispier, more charred roasted veggies, you might end up roasting for more than 25 minutes.
If you prefer softer veggies, steam your broccoli first (not the mushrooms, though), until it's soft, then proceed with roasting.

If you make Garlicky Roasted Broccoli and Mushrooms, leave me a comment and tell me how you liked it!

This dish will pair well with Balsamic Glazed Onions & Black Beans, Italian Lentil & Rice Pantry Casserole, and Easy Skillet Tempeh with Caramelized Onions & Grapes.

📖 Recipe

Garlicky Roasted Broccoli and Mushrooms

Laura Yautz

Garlicky Roasted Broccoli and Mushrooms is an easy side dish for any weeknight dinner, and packs a ton of flavor! Loads of garlic with a pinch of salt transforms boring broccoli into a magnificent gem!

No ratings yet

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Prep Time 10

Cook Time 25

Total Time 35

Course Side Dish, vegetable

Cuisine American

Servings

Calories 83 kcal

Ingredients

1 lb Broccoli, cut into desired sized pieces
8 oz Mushrooms (white or baby bellas), washed, and halved/quartered depending on size
2-3 Garlic cloves, minced
1 tablespoon Olive oil
Pinch of salt

Instructions

Preheat oven to 400 degrees F.
Once broccoli and mushrooms are chopped to the size you like, toss them with the minced garlic, oil, and salt.
Place on a lined baking sheet, and roast for 15-25 minutes, to desired level of doneness. Toss once or twice during the cooking process. Larger pieces will take longer to cook.
Serve immediately.

Nutrition

Calories: 83kcal (4%)Carbohydrates: 9.9g (3%)Protein: 5g (10%)Fat: 4.1g (6%)Saturated Fat: 0.6g (4%)Polyunsaturated Fat: 0.5gMonounsaturated Fat: 2.5gSodium: 79.3mg (3%)Potassium: 544.7mg (16%)Fiber: 3.5g (15%)Sugar: 3.1g (3%)Vitamin A: 35.2IU (1%)Vitamin C: 102.8mg (125%)Calcium: 57.7mg (6%)Iron: 1.1mg (6%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword roasted broccoli, roasted mushrooms

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Low Sodium Lentil Soup with Spinach

February 4, 2021 by Laura Yautz 12 Comments

We all need a hearty, chunky, warming soup right now, don't we? This low sodium lentil soup is the easiest you can imagine! We use regular ingredients that you probably have hanging out in your fridge and pantry, and toss them all in a pot to cook in only 30 minutes. Doesn't get much easier! This recipe is plant based, happily vegan, and easily customizable. The delicious soup goes perfectly with some crusty bread.

Do you need to soak lentils?

In this recipe, we're using dry lentils. You may have heard somewhere along the line that dry beans should be soaked in water for a while before cooking. What about lentils? This is one of the things I love about them. Lentils don't require soaking before cooking!

Soaking beans is recommended for a couple reasons. First, it helps cut down on cooking time. Because the beans have already absorbed some water, we can cook them for less time (which uses less energy, but requires more planning). Second, some source say soaking makes the starches in the beans more digestible, causing less gastric distress. The jury is still out on that, but it's worth a try if beans cause you... um... distress. 😉

But lentils only require 30 minutes of cooking time from their dry state, so no soaking needed! Lentils for the win!

What is the healthiest vegetable broth?

Vegetable broth is sneaky. It sounds healthy - and for the most part it is - but it sure can be high in sodium! This is a double edged sword if you have high blood pressure. Finding unsalted vegetable broth in the store is tricky, too. Many stores just don't carry it. So what are we to do?

There are a few options here. The ultimate healthiest option is to make your own. That's because you have complete and total control over everything that goes into it! Check out my post to see how easy it is to make Homemade Vegetable Broth for FREE (!) using scraps from veggies you already use! I like to freeze it in smaller amounts to use as I need.

The next healthiest option is to buy the unsalted vegetable broth if you can find in your local store, or use an online retailer. The only unsalted brand I've found is called Kitchen Basics (doesn't mean there aren't others; I've just never seen them).

Finally, there are low sodium options, that would be your third best best. These can still be higher in sodium that you might like, though. Make sure to read labels and pick the lowest one, paying particular attention to the serving size. Remember you can always use half broth, half water to cut the sodium more. There are many low sodium vegetable broth brands, and they say "low sodium" right on the front of the packaging. Learn more about reading labels for heart health.

Are canned lentils healthy?

Canned lentils can be an excellent and convenient healthy food! And also perfect for using in lentil vegetable soups because they are all ready to go. Just like canned beans, you'll want to look at the label and be sure there are no unexpected ingredients, and that there is minimal or no salt added. Make sure to drain and rinse them in a strainer before using them. This can remove up to 41% of the sodium in them!

To use canned lentils in this low sodium lentil soup recipe, cut the water from the recipe all together. Use only the vegetable broth in the recipe, and simmer the vegetables in it until they're soft. Then add the lentils. You'll need about 2 ½ cups of drained and rinsed canned lentils. This will be about 2 cans. Bring the soup back to a simmer, and continue until the lentils are heated through. Remove from the heat, and add the spinach as written in the recipe.

Tips and substitutions

One of the things I just love about soup is how versatile it is, and how you can really add just about anything to it. So don't feel bound to the ingredients list. Use what you have! Here are some ideas if you need them:

Use split peas instead of lentils. They also require about 30 minutes to cook, and no soaking! Don't use red lentils for this particular lentil soup, though. Red lentils (split red lentils) cook quick, and break down as they do, which will alter the consistency of this recipe significantly.
Use canned lentils to make this soup even faster! See above for instructions for this.
Use any green in place of spinach; kale, collard greens, or mustard greens would all be great.
Use a fresh tomato in place of the canned. One to two large tomatoes should do. You'll want 1 ½ cups total when you chop them up.
If you don't have Italian seasoning, use any blend you like.
Add a chopped potato or sweet potato to make the soup even heartier!
Don't forget to make your own Homemade Vegetable Broth!

Overhead picture of lentil soup in bowls.

If you love lentils, you might like to try some of our other lentil recipes: Italian Lentil & Rice Casserole, Quicker Lentil Baked Beans, and Vegetarian Stuffed Peppers.

If you make Low Sodium Lentil Soup, tell me in the comments!

📖 Recipe

Low Sodium Lentil Soup with Spinach

Laura Yautz

This soup will warm you from the inside out, and stick to your ribs! Made with common vegetables you probably already have and cooks in 30 minutes, this is the easiest vegetable lentil soup ever!

5 from 2 votes

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Prep Time 10

Cook Time 30

Total Time 40

Course Soup

Cuisine American

Servings

Calories 198 kcal

Ingredients

3 cups Homemade Vegetable Broth
2 cups Water
1 can (14 oz) Diced Tomatoes; no added salt or low sodium
1 cup dry Green/Brown Lentils
1 large Carrot, chopped
2 Celery Stalks, chopped
½ medium Onion, chopped
1 teaspoon Italian Seasoning
1 teaspoon Crushed Red Pepper Flakes (optional)
1 large handful Fresh Spinach

Instructions

Add all ingredients, except spinach, to a large pot, and bring to a boil over high heat.
Reduce heat to medium-low, and simmer for at least 30 minutes, stirring occasionally, until lentils are tender.
Turn off the heat, and add spinach. Stir until the spinach is wilted.
Salt and pepper to taste. Serve hot with crusty bread.

Nutrition

Calories: 198kcal (10%)Carbohydrates: 36.6g (12%)Protein: 13g (26%)Fat: 0.8g (1%)Saturated Fat: 0.1g (1%)Polyunsaturated Fat: 0.4gMonounsaturated Fat: 0.1gSodium: 52.3mg (2%)Potassium: 624.2mg (18%)Fiber: 7.6g (32%)Sugar: 4.1g (5%)Vitamin A: 218.9IU (4%)Vitamin C: 13.5mg (16%)Calcium: 67.1mg (7%)Iron: 4mg (22%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword easy lentil soup

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Curry Chickpea & Mango Mini-Pizzas

January 28, 2021 by Laura Yautz Leave a Comment

Mango and curry are a classic combo in Indian cuisine, and my inspiration for this healthy pizza. The sauce is a delicious blend of spinach, sautéed with onions, tomatoes, and warming spices, to set the foundation for spiced chickpeas and sweet mango. Top it all off with creamy yogurt and fresh cilantro, and you've got an easy weeknight pizza that feels over-the-top fancy! Curry Chickpea Mango Pizzas for the weeknight win!

pizza with spinach sauce, chickpeas, and mangoes on mini pitas.

How do you choose, peel, and eat a mango?

Mangoes are actually native to India, and there are over 1000 different varieties grown today. When you're choosing a mango, make sure to give it a gentle squeeze (seriously be gentle - mangoes are a very soft fruit when ripe, and you don't want to damage them!). It should give a little, indicating its ripeness. Ripe mangoes will also be reddish around the top. An all green mango won't be ripe. Today, we can also buy mangoes conveniently cubed and frozen. This recipe uses fresh mango, but if you have frozen, thaw it first, and you'll be good to go.

To peel your mango, there's not really a right way if you're getting the flesh out! But below I've outlined in pictures the two easiest, and most popular methods.

How to peel a mango: method 1

Whole mango on cutting board — Start with a whole mango

Whole mango with skin removed. — Start with a whole mango

How to peel a mango: method 2

Whole mango, with one slice removed — Start with a whole mango

Mangoes are naturally sweet - sweeter than most fruits - so snacking on them can be a perfect answer to your sweet tooth! They are also high in fiber, and a great source of vitamins A and C. They also make a great dessert without having to add extra sugar, and they go great in smoothies. Really, the possibilities are endless. I love just eating the cubes by themselves or with a little cinnamon. If you're wanting more, here are some great Being Nutritious recipes that include mangoes:

What is saag?

I decided to model my spinach sauce after the more traditional saag, popular in Indian cuisine. I won't pretend my version is in any way traditional, but I was inspired by the flavors and absolute deliciousness of saag. If you're unfamiliar, saag is a vegetable dish made primarily of leafy greens like spinach, mustard, or collard greens, cooked with spices, and sometimes served with other ingredients like paneer (a type of farmer's cheese). Even if you think you hate spinach, you should try it - it doesn't really taste like spinach, nor does it really feel like spinach when you eat it. It's just all yum!

Overhead shot of pizza with spinach sauce, chickpeas, and mangoes on mini pitas.

Tips and substitutions

Here are some delicious possibilities for these pizzas:

Use either full sized or mini pitas. I've used both, and it's a party either way!
Use any type of leafy green vegetable in place of spinach - collard greens, kale, mustard greens, etc., will all work! Remove any tough stems first, though.
Plain yogurt, or your choice of plain plant-based yogurt can be used instead of plain Greek yogurt. You could also use low fat sour cream.
Use another type of bean in place of chickpeas, like kidney beans, black bean, or navy beans.
Use any type of onion you have.
If you would prefer crispier chickpeas, roast them first! Toss them with the spices, and then roast them at 400 degrees F for about 30-45 minutes; more or less depending on how crispy you want them.

If you make Curry Chickpea & Mango Mini-Pizzas, don't forget to let me know in the comments!

Also check out this Quick Salad Pizza Recipe for more delicious weeknight pizza goodness!

📖 Recipe

pizza with spinach sauce, chickpeas, and mangoes on a mini pita.

Curry Chickpea & Mango Mini-Pizzas

Laura Yautz

Fast and healthy Indian-inspired pizza. Traditional? No. Delicious? YES!

No ratings yet

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Prep Time 10

Cook Time 20

Total Time 30

Course Main Course

Cuisine American, Indian-Inspired

Servings

Calories 351 kcal

Ingredients

Sauce

1 tablespoon Olive oil
¼ Red Onion, chopped
2 Garlic cloves, minced
1 teaspoon Coriander
½ teaspoon Cumin
¼ teaspoon Salt
Pinch Cayenne pepper (optional)
1 medium Tomato
6 oz Spinach
1 tablespoon Lemon juice

Chickpeas

1 cup Chickpeas, drained, rinsed, and patted dry
1 teaspoon Olive Oil
½ teaspoon Curry powder
½ teaspoon Garam Masala
¼ teaspoon Garlic powder
¼ teaspoon Turmeric
⅛ teaspoon ground Pepper
Pinch Cayenne pepper or to taste

For assembly

4 Whole Grain Pitas
1 Mango, diced (about 2 cups)
Fat Free Greek yogurt for garnish
Cilantro for garnish

Instructions

Preheat oven to 425 degrees.

To make the sauce

Heat oil in a large pan over medium heat.
Add onion and garlic, and sauté until softened.
Add the spices, salt, and tomato to the pan, and continue to cook until the tomato releases its juice.
Add the spinach, stir, and put a lid on the pan. Continue to cook, stirring occasionally, for 10 minutes.
Pour the spinach mixture and lemon juice into a blender or food processor, and process on high until smooth. Scrape down sides as needed. If the mixture becomes too thick, add a little water or vegetable broth.

Prepare the chickpeas

Combine spices for chickpeas in a small bowl, and mix with chickpeas and oil.

Assemble and bake

Arrange the pitas on a baking sheet in a single layer.
Divide sauce, chickpeas, and diced mango among the 4 pitas.
Bake for 10 minutes until warmed through.
Garnish with yogurt and cilantro, if desired.

Nutrition

Calories: 351kcal (18%)Carbohydrates: 64.4g (21%)Protein: 12.3g (25%)Fat: 7.5g (12%)Saturated Fat: 1g (6%)Polyunsaturated Fat: 1.6gMonounsaturated Fat: 4gSodium: 517.5mg (23%)Potassium: 682.7mg (20%)Fiber: 10.1g (42%)Sugar: 16.6g (18%)Vitamin A: 224.6IU (4%)Vitamin C: 47.5mg (58%)Calcium: 90.1mg (9%)Iron: 4.8mg (27%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword chickpea pizza, Healthy Pizza, Indian Pizza, mango pizza

Tried this recipe?Let us know how it was!

This recipe was originally published on February 26, 2019. It has been revised (both photos and recipe), and republished on January 28, 2021.

Heart Healthy Southern-Style Cabbage

January 22, 2021 by Laura Yautz 1 Comment

This simple, healthy Southern style cabbage dish is so unassuming, but so delicious! It's great on top of burgers, sausage, or all by itself! Topping this smoky, tangy veggie off with some grainy mustard just takes it over the top.

Traditional Southern fried cabbage, while delicious, isn't the best for a healthy heart. It's typically laden with butter and bacon, and usually even fried in the bacon grease. Yum, right? Well, I agree, but that's not a dish that should make a regular appearance on our menus. Enter: my heart healthy Southern-style cabbage. We use a splash of liquid smoke to give it that smoky, bacony flavor, and add some tangy vinegar to complement it.

Is cabbage healthy?

Cabbage might not be as high in nutrition as some other vegetables, so it often get overlooked. But cabbage is high in vitamin C and fiber - excellent for these winter months to help support the immune system. It's also incredibly low in calories, making it useful in weight maintenance. Additionally, cabbage is a cruciferous vegetable, meaning it contains anti-cancer sulfur compounds. Cabbage definitely deserves a spot on your table!

FAQs and Substitutions for this recipe

Consider these tips and substitutions for this cabbage dish:

Use any kind of cabbage you like - purple cabbage would be great!
Try using a leek instead of an onion if you have it. Fancy!
Rice vinegar or another type of vinegar that doesn't have a dark color can be used instead of apple cider vinegar. Balsamic vinegar would not be a great choice because of its dark color (unless you don't mind your dish reflecting that color).
Consider serving your cabbage with Garlic Miso Smashed Potatoes and Easy Skillet Tempeh.
Reduce prep time by buying pre-shredded cabbage. Even a coleslaw mix (without dressing) with carrots would be fine.

Try these other recipes that include cruciferous veggies: Easy Vinegar Coleslaw, Grilled Broccoli and Onions, Cauliflower Salad with Apricots and Toasted Hazelnuts, and Brussels Sprout, Sweet Potato, and Black Bean Tostadas.

If you make this Healthy Southern Cabbage, let me know in the comments!

📖 Recipe

Heart Healthy Southern-Style Cabbage

Laura Yautz

This simple side dish of smoky, tangy cabbage is so unassuming, but so delicious! It's great on top of burgers, sausage, or all by itself! Don't forget to top it with grainy mustard. Excellent!

4.67 from 3 votes

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Prep Time 5

Cook Time 25

Total Time 30

Course Side Dish, vegetable

Cuisine American

Servings

Calories 69 kcal

Ingredients

1 tablespoon Olive Oil
1 medium Yellow Onion, halved and sliced thin
1 small Head of Cabbage (or ½ large head), shredded (will yield 6-7 cups)
2 tablespoon Apple Cider Vinegar
1 teaspoon Liquid Smoke
To serve: Grainy mustard

Instructions

Heat the oil in a large pan, over medium heat.
Add onion and cabbage, and saute until soft, and the volume is reduced by roughly half.
Add the apple cider vinegar and liquid smoke, and continue to saute about 10 minutes, until the cabbage is very soft, and mixture appears caramelized (most of the green from the cabbage should disappear).
Serve immediately, over burgers, sausage, or alone, with a grainy mustard.

Nutrition

Calories: 69kcal (3%)Carbohydrates: 8.5g (3%)Protein: 1.6g (3%)Fat: 3.7g (6%)Saturated Fat: 0.5g (3%)Polyunsaturated Fat: 0.5gMonounsaturated Fat: 2.5gSodium: 25.4mg (1%)Potassium: 303.9mg (9%)Fiber: 2.9g (12%)Sugar: 1.4g (2%)Vitamin A: 6.3IUVitamin C: 46.1mg (56%)Calcium: 56.2mg (6%)Iron: 0.7mg (4%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword fried cabbage, healthy fried cabbage, healthy southern cabbage

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Banana Bread Nice Cream

January 14, 2021 by Laura Yautz 1 Comment

Everyone is out there making banana bread right now, but I'm completely hooked on this banana bread nice cream! It's so creamy, and sweet, and tastes JUST LIKE BANANA BREAD! It's not even difficult! Once you have your banana bread baked (which is also super easy to make), it's smooth sailing to frozen bliss.

I've created a way to make this frozen treat using no added sugar, no cream, and no eggs, but tons and tons of flavor. No one is ever going to believe you that this is healthy. It feels so decadent! We even make some crispy banana bread croutons to mix in (completely optional, but highly recommended!).

What is Nice Cream made of?

Nice cream is a frozen treat, with a similar consistency to soft serve ice cream, made from blending frozen bananas, and usually a bit of milk or non-dairy alternative, until they are smooth. There are many, many variations now, made by adding in any combination of additional fruit and/or flavorings. Using overripe bananas is preferred, since they are sweeter. Often, no additional sugar is needed.

Is Nice Cream healthier than ice cream?

Nice cream is a great alternative to ice cream for anyone looking for a healthier treat. Since nice cream can be made without added sugar, and uses bananas instead of heavy cream and other ingredients like thickeners, eggs, etc.

So, generally, yes, nice cream is healthier that ice cream, so long as there isn't lots of sugar or other high fat ingredients added.

How do you keep Nice cream soft?

It is true that, while Nice Cream is typically compared to soft serve ice cream, if it's left in the freezer for a day it becomes quite solid. To return it to its desirable soft serve consistency, simply pop it in the refrigerator about 30 minutes before you plan to serve it. In the winter, you can even leave it on the counter a bit.

How to ripen bananas in the oven

This recipe calls for overripe bananas, and in fact, depends on using them to avoid the use of extra sugar. If your bananas aren't overripe, you can speed the process by using your oven! Simply preheat to 300 degrees F, and bake your bananas whole for about 30 minutes. They'll turn black, and look a bit gross on the outside, but they'll be perfect inside! Make sure to let them cool before you try to peel them. See the pictures below:

Whole bananas on cookie sheet — Before baking

How to make banana bread (in pictures)

Banana bread is a relatively easy quick bread. For this recipe, we are not using nuts, because we're going to stir them into the nice cream toward the end. Here's how we do that:

Wet ingredients in bowl — Mash the bananas

How to make banana bread nice cream (in pictures)

There are just a few more steps to make this recipe above regular nice cream, but not many!

crumbled banana bread in blender — Break half the banana bread into pieces and put in blender.

Milk added to blender — Break half the banana bread into pieces and put in blender.

How to make the optional banana bread croutons

While the banana bread croutons are optional, they add a fun textural element to the dish, as well as tons of extra flavor!

Cubes of bread on cookie sheet — Cut remaining bread into ½ inch cubes, and bake until crisp.

Nice cream in loaf pan. — Cut remaining bread into ½ inch cubes, and bake until crisp.

Glass sundae dish with ice cream and a spoon.

FAQs for this recipe

Can I use my own banana bread recipe for this? Yes, absolutely! I recommend leaving out any nuts that are in your recipe, though, and stirring them into the nice cream separately. Using your own banana bread recipe will also change the nutrition facts.
Can I just use sugar instead of date syrup? Yes, if you aren't worried about the amount of added sugar you consume, using white sugar, brown sugar, or honey is totally fine. Use ½ cup of whatever sweetener you like.
Do I have to use ground flax? The flax needs to be ground in order to gel like an egg. If you don't have flax, you can also use the same amount of chia seeds - ground or not. Or you can try just leaving it out all together. It should work since there are so many bananas to hold the bread together (though note that I haven't tested it to know for sure).
Can I use another nut besides walnuts? Yep! Use any nut you like, or make it nut free and leave them out all together!

If you make Banana Bread Nice Cream, let me know in the comments!

You might also like Cherry Almond Nice Cream, Chocolate Covered Strawberry Chia Pudding, and Mangoes and Cream Popsicles!

📖 Recipe

Sundae dish with nice cream topped with caramelized bananas and walnuts

Banana Bread Nice Cream

Laura Yautz

This delicious frozen treat uses a whole loaf of banana bread, and turns it into ice cream that's both heart healthy and yummy!

5 from 1 vote

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Prep Time 20

Cook Time 1 35

Freeze time 1

Total Time 2 55

Course Dessert

Cuisine American

Servings

Calories 204 kcal

Ingredients

For the Banana Bread:

1 tablespoon ground flax seed
3 tablespoon water
4 very ripe bananas*
½ cup date paste
1 teaspoon vanilla extract
1 ½ cup whole wheat flour
1 teaspoon baking soda
1 teaspoon cinnamon
½ teaspoon salt

For the Nice Cream:

1 whole banana bread, cut in half
1 cup milk or nondairy substitute of choice
4 very ripe bananas*, sliced and frozen
1 teaspoon vanilla extract
½ teaspoon cinnamon
½ cup chopped walnuts

For optional topping:

1 teaspoon olive oil
1 banana, sliced
1 tablespoon brown sugar
½ teaspoon rum extract (optional)

Instructions

To bake banana bread:

Preheat oven to 350 degrees F.
Mix ground flax with water in a small dish, and set aside.
Mash the bananas well, and add date syrup (see notes), flax mixture, and vanilla. Mix well.
In another bowl, mix flour, baking soda, cinnamon, and salt.
Pour into banana mixture, and mix until just combined.
Pour into a loaf pan lined with parchment paper, or greased well.
Bake for 50-60 minutes, until a toothpick inserted in the center comes out clean.
Cool for 10 minutes in the pan, before removing to a wire rack. Cool completely.

To make the Nice Cream:

Cut the banana bread in half.
Crumble on half into a food processor, and pour milk over. Add vanilla and cinnamon.
Start the food processor, and add the frozen banana slices, a few at a time.
Process until smooth, and spoon into a large bowl.
Mix in the chopped walnuts, cover, and freeze.
Meanwhile, preheat the oven to 300 degrees F, and cube the remaining banana bread into ½ inch cubes.
Bake for 35-45 minutes, until the bread is browned and crispy, but not burned.
Remove the nice cream from the freezer.
Scoop half the nice cream into a loaf pan, or something of similar size.
Spread half the banana bread cubes on the nice cream, and cover with the rest of the nice cream. Add the remaining bread cubes on top, pressing them slightly into the nice cream.
Serve immediately or cover and freeze until ready to serve.
To make the nice cream easier to scoop, place in the refrigerator for about 30 minutes prior to serving.

Notes

* If your bananas aren't very ripe, try ripening them in the oven using this strategy!

Nutrition

Calories: 204kcal (10%)Carbohydrates: 40.2g (13%)Protein: 3.9g (8%)Fat: 4.4g (7%)Saturated Fat: 0.5g (3%)Polyunsaturated Fat: 2.8gMonounsaturated Fat: 0.7gSodium: 225.5mg (10%)Potassium: 381.6mg (11%)Fiber: 4.4g (18%)Sugar: 9.9g (11%)Vitamin A: 11.8IUVitamin C: 6.9mg (8%)Calcium: 62.4mg (6%)Iron: 1mg (6%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword banana bread ice cream, healthy ice cream recipe

Tried this recipe?Let us know how it was!

Garlic Miso Smashed Potatoes

January 4, 2021 by Laura Yautz 2 Comments

Have you ever made smashed potatoes? If not (and even if you have) put these garlic miso smashed potatoes on your menu immediately! They are a little salty, a lot garlicky, deliciously carby (I'm making that a word now!), and incredibly easy! Did I mention healthy, too? That's right. Get those potatoes off the do-not-eat list right now. We use tiny baby potatoes to make these extra fun and bite sized. Make them as crispy as you like by baking them more or less, and enjoy potatoes again! (Potatoes are a great source of potassium, vitamin C, and fiber!)

What type of potato is best for smashed potatoes?

Honestly, the smaller the better for this recipe. The reason is twofold. First, you're going to need to smash the potatoes with something. The bottom of a glass works great, but if you have a large potato, that won't work as well. Second, small potatoes take much less time to cook, both in the boiling water, and roasting in the oven to get crispy. Can you use large potatoes? Absolutely, but you'll need to adjust the cooking time and technique.

Besides size, type matters too. I like a more waxy potato for this. Something like a Yukon gold or even a red potato. Starchier potatoes won't hold together well when you smash them, and you'll just have tiny bits of potato all over your baking sheet instead of whole smashed potatoes (which you might not mind).

So, long story short: get tiny baby gold or red potatoes.

Tips and Substitutions for this recipe

Since there aren't a lot of ingredients, there aren't a lot of substitutions to be had, but here are some things you may want to consider when you make these garlic miso smashed potatoes:

As noted above, use a waxier potato instead of a starchier one. They just come out better.
If you don't have miso paste, you can omit that and use a sprinkle of salt instead.
Hate garlic? Leave it out.
I use olive oil as my all purpose oil. Other oils that would work well here are avocado oil, grapeseed oil, or canola oil.
If you prefer, you can cook the potatoes entirely in the oven. Bake them until they're soft, then toss them with oil and the other ingredients and smash them. Return to the oven and bake until crispy. Obviously this will take much longer, but it's an option if you like.

Close up of a smashed potato on a baking sheet.

Did you make Garlic Miso Smashed Potatoes? Let me know in the comments!

You might also like: Crispy Oven Fries, Pesto Scalloped Potatoes, or Cinnamon Sweet Potato Fries.

📖 Recipe

Overhead picture of smashed potatoes on a baking sheet.

Garlic Miso Smashed Potatoes

Laura Yautz

It's hard to share these garlic miso smashed potatoes! These are simple to make, but the flavor is complex. Perfect alongside your favorite vegetarian entrée or chicken, beef or pork!

5 from 1 vote

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Prep Time 15

Cook Time 15

Total Time 30

Course Side Dish

Cuisine American

Servings

Calories 205 kcal

Ingredients

1 ½ lbs Mini or Baby Yellow Potatoes
2 tablespoon Olive Oil
1 tablespoon Miso Paste (any kind)
5-6 Garlic Cloves, minced

Instructions

Preheat oven to 400 degrees F.
Put the washed potatoes in a medium to large pot, and fill with enough water to cover them. Bring to a boil, and continue boiling until the potatoes can be easily pierced with a fork; about 15 minutes depending on the size of them.
Mix the oil, miso paste, and minced garlic cloves together and set aside.
Once the potatoes are soft, drain them, and return them to the pot. Pour in the miso mixture, and toss to coat.
Turn out the potatoes onto a lined baking sheet. Using the flat side of a drinking glass, gently smash the potatoes and arrange on the baking sheet.
Bake for 12-15 minutes, or until as crisp as you like them. Larger potatoes will take longer.
Remove from the oven and serve hot, garnished with chopped parsley or chives, if desired.

Nutrition

Calories: 205kcal (10%)Carbohydrates: 32.1g (11%)Protein: 4.3g (9%)Fat: 7.4g (11%)Saturated Fat: 1.1g (7%)Polyunsaturated Fat: 1gMonounsaturated Fat: 5.1gSodium: 169.3mg (7%)Potassium: 746.9mg (21%)Fiber: 3.9g (16%)Sugar: 1.7g (2%)Vitamin A: 0.2IUVitamin C: 34.7mg (42%)Calcium: 29.6mg (3%)Iron: 1.5mg (8%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword easy smashed potatoes, garlic smashed potatoes, healthy potato recipes

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Instant Pot Wheat Berries

December 15, 2020 by Laura Yautz 4 Comments

Wheat berries are delicious little whole grain gems, that sort of explode in your mouth when you bite them. They have a slightly nutty flavor, but are mostly neutral, so are like a blank canvas for whatever flavors you like! One of my least favorite things about wheat berries, though, is how looooooong they take to cook. They typically require a vigorous boil in water for over an hour. But using your Instant Pot, or another similar pressure cooker, is a game changer! Just 27 minutes of cook time and you don't have to worry about it boiling dry. Instant Pot wheat berries! Who knew?!

What is a Wheat Berry?

Wheat berries are simply the whole wheat grain. If you grind up wheat berries, you have whole wheat flour.

There are several varieties of wheat berry on the market, and are classified in different ways. Spring wheat is planted in the spring for harvest in the fall, and winter wheat is planted in the fall for harvest in the spring. Further, red wheat has a slightly reddish color, and is a little higher in protein, while white wheat is lighter in color, with a slightly lower protein content. And to take it one step further, hard wheat is (shockingly) harder and thinner in shape, and soft wheat is softer and rounder.

White wheat is good for delicate baked goods, like cookies and rolls. Red wheat is better for denser, heavier baked goods, like rustic bread and crackers. The hardness/softness matters a little less once the grain is ground, but soft wheat will generally produce a bit lighter of a product.

If you're buying the wheat berries to eat as they are, any variety will do!

Are Wheat Berries Healthy?

Yes! When you're eating for heart health (and really, your health in general), whole grain matters. And wheat berries are a whole grain. They are high in fiber, are a good source of iron, and are surprisingly a good protein source as well. A serving has as much protein as an egg! And making pressure cooker wheat berries is a great way to get more into your heart healthy diet.

A note: wheat berries are not gluten-free. If you have celiac disease or are otherwise gluten intolerant, you should not eat wheat berries.

What To Do With Wheat Berries

Wheat berries are incredibly versatile! Here are just some ideas for your pressure cooker wheat berries:

Eat them just like as they are, as a side dish, like rice.
Grind them up in a grinder or high speed blender (don't use your top-of-the-line blender for this on a regular basis!), and use freshly ground flour in your baked goods like Carrot Turmeric Muffins, Heart Healthy Pancakes, or Orange Cranberry Bread!
Make cold salads like Grilled Vegetable and Wheat Berry Salad.
Toss a handful in a tossed salad to make it heartier.
Use cooked wheat berries as a substitute for rice in pilafs, stuffing, and other similar recipes. They'd make for a delightful texture variation in Vegetarian Stuffed Peppers!
Add to soup in place of other grains like barley. Try them in Simple Vegetable Barley Soup!

If you try making Instant Pot Wheat Berries, let me know how they come out in the comments below!

📖 Recipe

Instant Pot Wheat Berries

Laura Yautz

No more boiling for over an hour on the stovetop! Wheat berries are fast and easy to make using your pressure cooker!

5 from 1 vote

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Prep Time 12

Cook Time 27

Natural pressure release 10

Total Time 49

Course Side Dish

Cuisine American

Servings

Calories 170 kcal

Equipment

Pressure Cooker

Ingredients

3 cups Water
1 cup Wheat Berries

Instructions

Add ingredients to the pot of your pressure cooker.
Set the manual timer for 27 minutes on high pressure. (It will take about 10 minutes to come to pressure.)
When cooking is done, allow the pressure to natural release for 10 minutes before quick-releasing the remaining pressure.
Drain the water from the wheat berries, and enjoy as is or use in recipes!

Nutrition

Calories: 170kcal (9%)Carbohydrates: 34g (11%)Protein: 7g (14%)Fat: 1g (2%)Sodium: 7.1mgPotassium: 188mg (5%)Fiber: 9g (38%)Sugar: 1g (1%)Calcium: 31.3mg (3%)Iron: 1.8mg (10%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword Wheat berry

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