Easy Weeknight BBQ Veggie Salad

 
Easy Weeknight BBQ Veggie Salad
 

Easy Weeknight BBQ Veggie Salad

School is almost back in session and I'm looking for all the easy weeknight recipes that don't require a ton of prep work. This Easy Weeknight BBQ Veggie Salad is so simple to prepare and will leave everyone full and satisfied. I came up with the recipe while I was roaming around Sprouts one day, and knew I had to share it with you guys! And if you're worried your kids might be a little iffy about salad, just serve the toppings in individual cups and let them choose what they want to put on their plates!

My first exposure to jackfruit was on the Plant-based Getaway trip hosted by Sprouts Farmers Market that I got to go on back in June. I love the flavor, and while cooking it wasn't terribly difficult, I LOVE that Sprouts also has some quick time-saving jackfruit options available (in addition to the whole 20lb fruit!), like the ready-to-eat BBQ jackfruit I use in this salad.

The recipe was sponsored by Sprouts Farmer's Market. All ideas and thoughts are my own. 


Easy Weeknight BBQ Veggie Salad

Easy Weeknight BBQ Veggie Salad

Yield: 2 salads

4-6 cups leafy greens, chopped (kale, spinach, collard greens, etc.)

1/2 large avocado, peeled and chopped

1/4 cup pecans

4oz. canned sliced water chestnuts, drained

1/4 cup Sprouts Brand Gluten Free French Fried Onions

1/4 cup pitted black olives

1 5oz. package BBQ Company Jackfruit

2 Baby Dill Pickles, chopped

Dressing of choice (though with this combo of toppings, you really won't need it)

Divide your greens between two large bowls. Divide toppings evenly between the two bowls. Serve and enjoy!


Homemade Toaster Waffles for Growing Kids

These Homemade Toaster Waffles for Growing Kids are just what you need this morning… they have more protein, which means one waffle will last your child a little bit longer in their belly, keeping them fuller and satisfied for longer. I also recommend topping them with some nut or seed butter for extra fat as well!

Read More

High Fiber Orange Chocolate Cookie Dough Bars

 
High Fiber Orange Chocolate Cookie Dough Bars
 

These HIgh Fiber Orange Chocolate Cookie Dough Bars are also vegan and high(er) protein. And can be made gluten free if needed! Everyone is sure to love them! Serve as a snack, or pair one with some plain yogurt for a filling and balanced breakfast. 

This recipe was sponsored by Bob's Red Mill. All ideas and thoughts are my own. 


High Fiber Orange Chocolate Cookie Dough Bars

High Fiber Orange Chocolate Cookie Dough Bars

4 cups Bob's Red Mill Oat Flour*

1 can low sodium black beans, rinsed and drained

1/4 cup avocado oil

2 tsp vanilla extract

1/4 tsp baking soda

1 tsp baking powder

1/4 tsp salt

1/2 cup maple syrup

1/2 cup 100% orange juice

Zest from one orange

3/4 cup chocolate chips

Crushed walnuts for topping

*If you need gluten free, add 4 1/2 cups gluten free oats to a blender and pulse until ground. Then follow insutructions below...

Blend all ingredients (except chocolate chips and walnuts; and only add 1/2 Tbsp orange zest at this time) in a food processor for about a minute until batter is a smooth consistency. You may need to stop the food processor once and scrape down the sides.

Once the batter is one consistency (it will be very thick, like cookie dough), remove the blade. Spread half the batter into a greased square pan. Top with 1/4 cup chocolate chips, then spread the second half of the batter on top. Sprinkle with 2 tsp orange zest.  Bake at 350 degrees for 30 minutes.

About 5 minutes before the bars are done, melt the remaining 1/2 cup chocolate chips in the microwave. Remove the bars from the oven and immediately poor the melted chocolate over the top. Spread it to cover the bars. Top with crushed walnuts and remaining orange zest. Let the bars cool in the pan on a wire rack. Once they are cooled completely, cut them and store in an airtight container for up to 3 days... that is if there's any left! 

*Note on texture: These are a very dense bar, and thus VERY filling! A little goes a long way!


Gluten Free Oatmeal Peanut Butter Lace Cookies

 
Gluten Free Oatmeal Peanut Butter Lace Cookies
 

These Gluten Free Oatmeal Peanut Butter Lace Cookies were a staple in our house growing up (the non-gluten free version that is). And once I got to an age where I could make them myself, they were a request of all my friends in high school and college! Fast forward 10 years later when my husband was diagnosed with celiac disease, and I was determined to come up with a gluten free version he could enjoy! They're great for summer as a fun light treat after dinner, or even better crumbled up on top of ice cream!

This recipe was sponsored by Bob's Red Mill. All ideas and thoughts are my own. 


Gluten Free Oatmeal Peanut Butter Lace Cookies

Gluten Free Oatmeal Peanut Butter Lace Cookies

1 cup coconut sugar

1/4 cup Bob's Red Mill Gluten Free All Purpose Baking Flour

1/4 tsp baking powder

1/8 tsp salt

4 Tbsp butter, melted

2 eggs, beaten

4 Tbsp creamy unsweetened peanut butter, melted

1 tsp vanilla extract

1 cup gluten free rolled oats

Pre-heat your oven to 325 degrees. Line baking sheets with foil. 

Combine the coconut sugar, gluten free flour blend, baking powder and salt in the bowl of a stand mixer. Mix briefly to combine. Add the remaining ingredients (except the oats) and mix for 60 seconds. Remove the bowl from the mixer and mix in the oats by hand. 

Drop the batter by tablespoons about 3 inches apart on the foil lined baking sheets (they will spread out a ton!) Bake until golden brown and crispy, approximately 13-15 minutes. Carefully slide the tin foil off the baking sheets and let the cookies cool completely before removing them from the foil. (Getting the cookies off the foil takes a little bit of finesse :-) Make sure to be very light with your touch and gentle when pulling them off the foil... they're very delicate cookies!)

Store the cookies in a sealed container on the counter for up to three days. Enjoy!


Hello, World!

2-ingredient Granola Bars

 
2-ingredient granola bars
 

These granola bars are so simple, your kids could make them with little to no help! They're gluten free, dairy free, and very low in sugar! And since they're stored int he freezer, they're super refreshing on a busy spring or summer afternoon!

This recipe was sponsored by Bob's Red Mill. All ideas and thoughts are my own. 


2-ingredient Granola Bars

2-ingredient granola bars

2 cups Bob's Red Mill Gluten Free Muesli *

1/2 cup unsweetened cashew butter

Combine the Muesli and cashew butter in a medium sized bowl. Using a rubber spatula, stir until fully combined. Press the mixture into a loaf pan lined with parchment paper. Use another piece of parchment paper to firmly press down on the top. Place in the freezer for 4 hours. Slice and enjoy! Store in the freezer.


No Added Sugar Orange Creamsicles

 
no added sugar orange creamsicles
 

These No Added Sugar Orange Creamsicles are sweetened with just the natural goodness of Florida Orange Juice. It's the classic morning drink. Refreshing, smooth, and delicious. Florida Orange Juice has been a staple in our American diet for decades.

Some pretty cool health benefits...

Not only does Florida Orange Juice taste amazing, but it's also got a lot going for it on the inside too. A single 8oz. glass will provide over 100% of your daily Vitamin C needs, and is also a good source of potassium, folate, and thiamin. Over the years, research has shown postiive associations between consuming Florida Orange Juice as part of a balanced diet and weight management, bone health, brain health, heart health, skin health, and more. And contrary to popular belief, consuming orange juice as a part of a healthy, balanced, and intentional diet, does not increase your risk for diabetes or other metabolic disorders. You can read more about that here.

The recommended Florida Orange Juice serving size for adults is 8oz., and a 4-6oz. glass for kids.

A few things to keep in mind...

Over the last several years, Florida Orange Juice (and other juices too) seems to have gotten a bad wrap health-wise. But, take it from this diabetic dietitian, there are a few things to consider before you go writing Florida Orange Juice off...

  • Note the recommended serving size for Florida Orange Juice is only 8oz. It only takes one small cup to give you ALL of these amazing health benefits. 
  • Florida Orange Juice is not meant to replace your water intake throughout the day. (This is where some people can get themselves in trouble with all beverages in general when they start to replace what should be water with something else.)
  • Many "juices" on the market, actually have a lot of added sugar. This means that in addition to the natural sugars found in juice, manufacturers are adding additional sweeteners. The great thing about Florida Orange Juice is there is never any added sugar. Just the delicious, and natural, sweetness of Florida oranges. 
 
No Added Sugar Orange Creamsicles
 

How a diabetic dietitian drinks her Florida OJ...

But, I get it... you're probably still wondering how in the world someone like myself can still enjoy a good glass of Florida Orange Juice?? Well, it all comes down to one of the first things I mentioned above... Florida Orange Juice is meant to be part of a well balanced and intentional diet.

Yes, Florida Orange Juice has natural sugar in it. About 21g in an 8oz. glass to be exact. (Compare that to the sugar content of your favorite smoothie, or restaurant juice.) So if I were to drink it by itself with nothing else, yes, it would spike my blood sugar. Just like eating a banana, or some dried fruit by itself would. But that's where that whole balanced diet thing comes in.

Whether you're diabetic or not, we shouldn't be eating (or drinking) foods in isolation. This means that everytime you eat, or drink, we should be combining carbohydrates, proteins, and fats. When we eat foods and drinks that have all three of these nutrients, digestion happens at a slow and steady pace. Meaning we're energized and satisfied for hours to come. 

How do I, as a diabetic dietitian, enjoy my Florida Orange Juice? I'll pair a 6-8oz. glass with any of the following:

  • a few scrambled eggs
  • plain yogurt with peanut butter
  • an omelet with cheese and veggies

A few notes about added sugar...

If you've read even just one article on my website or taken a look at any of my recipes, you've probably noticed I like to keep sugar content low and added sugar as close to zero as I can.

The Dietary Guidelines for Americans recommend that no more than 10% of calories come from ADDED sugar. Most people eat or drink way more than that. In fact, it’s estimated that nearly half of all added sugars in our diets come from the things we drink. I always encourage people to check ingredient lists and labels for added sugar content.

Naturally occurring sugars are meant to be there. They exist in perfect balance with other naturally occurring nutrients. It's easier for our bodies to digest natural sugars than added sugars. But, just like any other food, you can take it too far. Even natural sugars can become unhealthy when eaten in excess.

What about kids?

Kids can safely consume 4-6oz. of 100% orange juice each day as part of a balanced diet. Assuming we're doing the best we can to limit the amount of added sugars they are consuming, the sugar found in 100% Florida Orange Juice isn't a big deal. When paired with the right foods, as I described above, and when drinking the right portion sizes, kids can get some of those amazing health benefits without worrying about getting too much sugar.

 
 I made these fun little orange juice cups for my girls a while back. I bought some larger mason jar glasses from the dollar store that had the lids with a straw hole already cut out. I just tranferred them to some smaller 4oz. jars and added a cute straw and they love them! This teaches them to view 100% orange juice just like they do any other food, and that we are intentional about drinking it. And that it doesn't replace their water since I don't serve it in the same cup.

I made these fun little orange juice cups for my girls a while back. I bought some larger mason jar glasses from the dollar store that had the lids with a straw hole already cut out. I just tranferred them to some smaller 4oz. jars and added a cute straw and they love them! This teaches them to view 100% orange juice just like they do any other food, and that we are intentional about drinking it. And that it doesn't replace their water since I don't serve it in the same cup.

 

Let's get to cooking (and baking)...

You probably figured this is where this was going :-) Florida Orange Juice, in addition to all the points I made above, is also a great way to add natural sweetness (and great orange flavor) to some of your favorite recipes. Like these No Added Sugar Orange Creamsicles... they're a great example of combining the amazing taste and nutrition of Florida Orange Juice with some quality protein and fat sources. And they're very kid friendly! What kid doesn't love a good popsicle in the summer?! Gluten free, dairy free, and nut free (see substitution options)... everyone will love these!

This recipe was sponsored by Florida Orange Juice. All thoughts and ideas are my own. 


 
no added sugar orange creamsicles
 

No Added Sugar Orange Creamsicles

2- 2 1/2 cups Florida Orange Juice

1 15oz. can coconut milk or cream*

1/4 cup ground chia seeds

1/4 cup hemp seeds

* If you have a nut allergy in your house, you can replace the coconut milk with another milk or cream of your choice

Add the Florida Orange Juice, the whole can of coconut cream, ground chia seeds, and hemp seeds to the blender jar, and blend on high for 20-30 seconds. Pour the Orange Creamsicle mixture into popsicle molds or ice cube trays and freeze for at least four hours. Enjoy!

For more Florida OJ recipes and nutrition information you can head over to the Florida Orange Juice website to learn more!

 
no added sugar orange creamsicles
 

Bacon Wrapped Balsamic Peaches

 
bacon wrapped balsamic peaches
 

Everything tastes better with bacon right?? These Bacon Wrapped Balsamic Peaches are to die for! The flavors combine together so well for the perfect appetizer or snack!

*Note: you can use fresh peaches with this recipe for Bacon Wrapped Balsamic Peaches, however, starting with frozen peaches makes them much easier to assemble!

This recipe was sponsored by Sprouts Farmers Market. All thoughts and ideas are my own. 


Bacon Wrapped Balsamic Peaches

bacon wrapped balsamic peaches

1 cup frozen peach slices*

6 strips of uncured bacon

Sprouts Brand Organic Balsamic Glaze

Place a cooling rack inside a baking sheet as shown. Preheat your oven to 350 degrees. 

Carefully cut the strips of bacon vertically, down the middle so you have 12 thin strips of bacon. 

Gently wrap each strip around a frozen peach slice, and place on top of the baking rack with the end of the bacon strip facing down. Repeat this with 11 more peach slices. Make sure to arrange them at least one inch apart on the rack.

Bake for 20-25 minutes or until the bacon is cooked through.

Remove the pan from the oven and drizzle with the Organic Balsamic Glaze. Enjoy!

 
Bacon wrapped balsamic peaches
 

Beet and Tuna Salad Wraps

 
Beet and Tuna Salad Wraps
 

This Beet and Tuna Salad Wrap recipe is so simple and makes for the perfect quick lunch! Only takes about 5 minutes to prep. Get creative with the filling too, try a flavored mayo, or maybe add in some chia or flax seeds for crunch as well!

This recipe was sponsored by Love Beets. All thoughts and ideas expressed are my own. 


Beet and Tuna Salad Wraps

Beet and Tuna Salad Wraps

Yield: 4 small wraps

5oz. canned tuna, drained

2 Tbsp avocado oil mayo

2 Love Beets White Wine and Balsamic Beets, chopped

2 large Swiss Chard leaves

In a small bowl combine the canned tuna, mayo, and chopped beets. Mix them together until combined. 

Gently lay out 2 large swiss chard leaves. Using a sharp knife, cut out the stem of each leaf, so you are left with two long thin leaves. 

Spread the tuna salad mixture over each leaf (you should have 4 now) and gently roll them up. Secure with a toothpick if needed and enjoy!


Raspberry Macadamia Nut Overnight French Toast Casserole for Mother's Day

 
Raspberry Macadamia Nut Overnight French Toast Casserole for Mother's Day
 

Mother's Day breakfast is always such a special opportunity to shower your mom with love and attention (or to let your own kids shower you with said love and attention!). This Raspberry Macadamia Nut Overnight French Toast Casserole for Mother's Day needs to be on your menu!

...BUT, if you're like me and do a majority of the cooking in your home (or let's be real, ALL of the cooking), expecting a gourmet breakfast in bed on Mother's Day might be a little unrealistic.

I remember one day when we were expecting our oldest daughter, I knew I was going to have to be at work late and wouldn't be home to cook dinner for my husband that night. So, being the good financially-responsible wife that I was, I got everything set up on the counter and stove for him to make himself some spaghetti for dinner so he wouldn't have to get takeout. We reviewed the steps for how to prep things. Talked about the order he should do things in. I even pre-filled the pasta pot with water and had it waiting on the stove for him! 

So, I get home later that night and what do I walk into our kitchen to find?? A pot full of water on the stove, an unopened box of pasta on the counter, and a pound of raw ground beef still in our refrigerator... And a knife in the sink with the tell-tale remnants of a PB&J sandwich...His dinner of choice for many years before he met me. (To his credit though, the man does all the cleaning in our house... yes, you read that correctly. Can't remember the last time, I had to mop the floors or vacuum!)

But don't worry, whether your significant other (and kids) are experienced in the kitchen or are like my husband,  I've got you covered!

The best thing about overnight casseroles is they're usually pretty easy to prep... just mixing some ingredients and a little assembly and in the fridge it goes on the night before. And then you just have to pop it in the oven in the morning. 

So your family can make it for you, or you can make it for yourself, and all it needs is a quick run in the oven on Mother's Day!

 
Raspberry Macadamia Nut Overnight French Toast Casserole for Mother's Day
 

What's so special about this Raspberry Macadamia Nut Overnight French Toast Casserole for Mother's Day?

All the flavors in this casserole (raspberries, white chocolate, macadamia nut, vanilla, almond, cinnamon, maple... yes, there's a lot!) combine together into the most decadent tasting sweet breakfast you've ever had! AND it's lower in sugar than most recipes like this. With just a small amount of maple syrup and the natural sweetness of frozen raspberries this is one Mother's Day breakfast that won't leave you with a sugar crash afterwards. In fact, frozen raspberries are a great way to add some natural sweetness to your breakfast any time of year... they're always in season in your freezer! Read more about that here.

So, what are you waiting for? Grab your bread, eggs, milk, frozen raspberries, and all the other goods, and get to prepping!

This recipe was sponsored by the National Processed Raspberry Association. All thoughts and ideas are my own. 


Raspberry Macadamia Nut Overnight French Toast Casserole for Mother's Day

 
Raspberry Macadamia Nut Overnight French Toast Casserole for Mother's Day
 
 
 

Paleo Lemon Poppyseed Bread

 
paleo lemon poppyseed bread
 

This Paleo Lemon Poppyseed bread is the perfect punch of lemon flavor, and just a very subtle hint of banana. Great for breakfast, snack or dessert, it's a super moist and dense bread that will leave you satisfied and energized!

This recipe was sponsored by Bob's Red Mill. All ideas and thoughts are my own. 


Paleo Lemon Poppyseed Bread

paleo lemon poppyseed bread

2 ripe bananas

1/2 cup coconut oil

2 eggs

Zest and juice from one lemon

3/4 cup coconut sugar

1 cup almond flour

1/2 cup coconut flour

3 tsp baking powder

1 tsp xanthan gum

1/4 tsp salt

1/4 cup Bob's Red Mill poppyseeds *

Preheat your oven to 350 degrees. Line a loaf pan with parchment paper.

Add the bananas to the bowl of a stand mixer. Using the paddle attachment, beat them until mostly liquid looking. While the mixer is still running, add in the coconut oil, eggs, lemon zest, and lemon juice. Let it blend until fully combined. Stop the mixer. 

Add in coconut sugar and beat for 10-15 seconds. Stop the mixer again, making sure to scrape down the sides if needed. 

Add in all the remaining ingredients, except the poppyseeds, and beat again until smooth. 

Remove the bowl from the mixer, making sure to scrape down the mixer attachment too. Gently stir in the poppyseeds. 

Spread the batter into the parchment-lined loaf pan. Bake for 55-60 minutes until the top is golden brown and a knife inserted in the center comes out clean. 

Let the Paleo Lemon Poppyseed Bread cool in the pan for 5-7 minutes, then gently pull up on the parchment paper to remove the loaf from the pan. Let it cool completely on a wire rack before slicing. Enjoy!


Gluten Free Breakfast Cookies

 
Gluten Free Breakfast Cookies
 

These Gluten Free Breakfast Cookies are a great way to get your kids in the kitchen. Very simple to make. They're also dairy free, vegan, and high in fiber.  Feel free to add some fresh fruit, nut butter or nuts as toppings as well! But don't forget the muesli! It adds the perfect hint of sweetness and crunch on top!

This recipe was sponsored by Bob's Red Mill. All ideas and thoughts are my own. 


Gluten Free Breakfast Cookies

Gluten Free Breakfast Cookies

1 1/2 cup gluten free rolled oats

2 ripe bananas, mashed

1 tsp cinnamon

1/2 cup melted coconut butter

1/2 cup Bob's Red Mill Gluten Free Muesli *

Preheat your oven to 375 degrees. Combine the rolled oats, mashed banana, and cinnamon in a bowl and mix together until well combined. Let the batter/dough sit for 10 minutes. Using a small scoop (I used a cookie scoop), scoop the dough onto a parchment lined baking sheet. Gently press the dough balls into flat circles. 

Bake for 12-15 minutes until cookies are slightly browned and set. Remove from the oven and carefully transfer cookies to a rack to cool completely. 

Once cooled completely, drizzle with melted cconut butter and top with muesli. Enjoy!

 
Gluten Free Breakfast Cookies
 

Gluten Free Texas Kolaches

 
Gluten Free Texas Kolaches
 

Ever since we found out my husband had Celiac disease, he's been begging me to find a way to make some Gluten Free Texas Kolaches. (Around here, we grew up with meat and other things stuffed inside dough being called a kolache.) These are melt in your mouth delicious and have a hidden sweet treat inside for the perfect salty/sweet combo!

This recipe was sponsored by Natural Delights Medjool Dates. All thoughts and ideas are my own. 


Gluten Free Texas Kolaches

Gluten Free Texas Kolaches

Yield: 6 kolaches

1 batch Gluten Free Cheese Roll Dough

12 Natural Delights™ Pitted Medjool dates

4 oz. uncured sausage of choice (You can use chopped up sausage or small mini links as shown)

Melted butter or coconut oil

Prepare cheese roll dough as directed here (or use a store bought mix.) Refrigerate the dough for at least 2 hours. Once chilled and firm, using wet hands divide the dough into 6 balls and then flatten each ball into a circle, getting them as flat as possible.

Carefully slice open (vertically) 12 Medjool dates. Place as much chopped sausage (or a small link) inside one Medjool date, and then top with another sliced Medjool date completely surrounding the sausage. 

Take one dough circle and wrap it around a stuffed Medjool date, pinching at the seems to seal the date and sausage inside. Repeat with the other 5 circles. Place the dough balls in the freezer and freeze for at least 4 hours or until frozen through. 

Remove the frozen dough balls from the freezer. Brush each with a small amount of butter or coconut oil. and arrange on a parchment lined baking sheet. Bake on 350 for 20 minutes. Remove from the oven and let cool for 5-10 minutes before eating. Enjoy!

Store in the refrigerator for up to 5 days, or freeze. 

 
Gluten Free Texas Kolaches
 

Gluten Free Peanut Butter Chocolate Mini Cheesecakes

 
Gluten Free Peanut Butter Chocolate Mini Cheesecakes
 

These Gluten Free Peanut Butter Chocolate Mini Cheesecakes are perfect for any gathering, or just a night at home. It has a simple, high fiber and high protein crust, thanks to the Dark Chocolate Peanut Butter Zing Bars.  

This recipe was sponsored by Zing Bars. All ideas and thoughts are my own. 


Gluten Free Peanut Butter Chocolate Mini Cheesecakes

Gluten Free Peanut Butter Chocolate Mini Cheesecakes

Yield: 6 mini cheesecakes

2 Dark Chocolate Peanut Butter Zing Bars (Shop here and use code MILKNHONEY10 for 10% off your order!)

1/2 cup soft goat cheese or cream cheese

1/4 cup all natural peanut butter

1 tsp vanilla extract

3 Tbsp maple syrup

1 egg

Have all ingredients at room temperature.

Preheat your oven to 350 degrees. Crush/crumble the Dark Chocolate Peanut Butter Zing Bars into pieces. You can do this by hand, and just heat them up in the microwave for 10-15 seconds first. This helps get them nice and soft. Line a small muffin tin with 6 silicone liners. Press the bars into the bottom of the liners, making sure to spread it all the way to the edges. 

Add the remaining ingredients to a small food prcoesser or blender and process until pureed (about 10-15 seconds). Spread the mixture into the liners over the Zing Bar crust. Bake at 350 degrees for about 15 minutes or until the center starts to firm up and forms a crust. 

Remove the pan from the oven, and then carefully transfer the silicone liners to a cooling rack. Let them cool completely. Transfer to the refrigerator and chill for at least 4 hours. Enjoy!

 
Gluten Free Peanut Butter Chocolate Mini Cheesecakes