recipes

Strawberry Cardamom Oat Muffins

These strawberry cardamom oat muffins are delicious at breakfast, with a cup of coffee for fika, or really, anytime. Whole grain and bursting with flavor!

Disclosure: Some of the links below are affiliate links. This means that at no additional cost to you, if you click through and make a purchase I will earn a commission.

Looking to prolong summer? Make these strawberry muffins and savor with your morning fika. Better yet, make an extra batch and freeze half for future fika moments (or hungry kids!)

Whole Grain Goodness

Unlike most bakery shop muffins, these muffins are 100% whole grain oats and whole wheat. This means they provide more fiber to help keep your digestive tract happy. Did you know that most Americans fall short of their daily fiber recommendations? One of my favorite ways to increase fiber is to use white whole wheat, spelt, and oat flour instead of all-purpose flour for everyday baking.

Strawberry Nutrition

Like whole grains, strawberries also provide a fiber boost. What else do they provide? Oh, so many nutrients! Rich in vitamin C and potassium, strawberries also contain flavonoids with antioxidant and anti-inflammatory properties. Studies suggest that regular strawberry consumption can help promote brain, gut, metabolic, and cardiovascular health. And, of course, they are delicious! Best of all are the flavor-intense, local summer strawberries.

A Touch of Nordic

The pearl sugar that tops these muffins is optional, but adds a truly Swedish touch. Pearl sugar is commonly used in Sweden on everything from cardamom buns to cakes to muffins.?

Is there anything better than the scent of cardamom filling your house? If you are a cardamom lover like myself then you will love these muffins. Like with any spice, be sure to use the freshest cardamom that you can as they lose their potency with time. You could even grind your own, which I sometimes do, but not for everyday baking.

Vegan and Gluten-Free Swaps

For my friends who need an egg-free and/or gluten-free muffin, here is how you can do it:

To make it gluten-free: Use 1/2 cup almond flour, 3/4 cup gluten-free all-purpose flour, and 1/2 cup oat flour. Include the 1/4 cup of whole oats as written in the instructions. Make sure your oat flour and oats are certified gluten-free.?

To make it vegan/egg-free: Use flax eggs instead of regular eggs. When you start making the recipe, combine 2 tablespoons of flax meal with 2 tablespoons of water and let sit while you prep the rest of the ingredients. Add to the wet ingredients instead of the eggs.?

Muffin Essentials

As you probably know by now, I make a lot of muffins. Some of the other popular muffin recipes on this blog include?Mini Morning Glory Muffins,?Mini Pumpkin Muffins, and?Cardamom Carrot Zucchini Muffins.

Some of my favorite tools for making muffins include cookie scoopers to portion out the muffins and a mini spatula to loosen them from their tins after baking.?

This recipe was adapted from a recipe for Apple Cinnamon Oat Muffins in the Love and Lemons Everyday Cookbook.?

Strawberry Cardamom Oat Muffins

Maria Adams

These strawberry cardamom oat muffins are perfect to start your day or enjoy with fika. Whole grain and bursting with fresh strawberries, they are both delicious and nutrient-packed. They also happen to be dairy-free and in the blog post, I provide tips on how to make them vegan and gluten-free if needed.

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Prep Time 20 mins

Cook Time 20 mins

Course Breakfast, Fika, Snack

Cuisine American, Scandinavian

Servings 12 muffins

Ingredients

2/3 cup unsweetened oat or almond milk
2 teaspoons apple cider vinegar or fresh lemon juice
1 cup oat flour store-bought or make own by grinding oats in a food processor
3/4 cup white whole wheat flour or spelt or whole wheat pastry flour
1/4 cup old-fashioned oats
2 teaspoons ground cardamom or cinnamon
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
2 large eggs
1/3 cup maple syrup
1/3 cup extra-virgin olive oil
2 cups finely diced strawberries

For topping

3 tablespoons old-fashioned oats
1 tablespoon pearl sugar optional, but adds a fun, Swedish touch!

Instructions

Preheat oven to 350 degrees and lightly grease a 12-cup muffin tin with coconut oil or nonstick spray.
In a small bowl, combine oat milk and apple cider vinegar. Let sit while prepping the dry ingredients.
In a large bowl, combine oat flour, white whole wheat flour, oats, cardamom, baking powder, baking soda, and salt.
Add the eggs, maple syrup, and olive oil to the milk and apple cider vinegar mixture. Whisk to combine and then add to the dry ingredients. Stir until just combined.
Mix in the strawberries until just combined and then use a medium ice-cream scooper to portion the batter into the muffin tins. Sprinkle with oats and pearl sugar if desired.
Bake for 18-22 minutes, or until a toothpick inserted into the middle of the muffins comes out clean. Let cool for 5 minutes and then use a mini spatula to remove each muffin and transfer to a wire rack. Enjoy!

Keyword afterschool snack, cardamom, fika, muffins, oats, strawberries, summer, whole-grain

Black Bean Sliders

These black bean sliders are the perfect vegetarian option for your backyard grill sesh.?

Quick Hello!

Before you get to the slider recipe, I thought I would introduce myself! My name is Kate and I’m interning with Maria this summer.? I am an Economics major with a minor in Exercise and Sports Studies at Smith College in Northampton, MA.

Summer Sliders

As we approach the 4th of July, I realize this will be my first as a vegetarian. Something that caused me to feel a twinge of remorse. The 4th will be forever associated with hamburgers and hotdogs in my mind. So while I am still finding it hard to believe that it is summer (quarantine time passes differently), I wanted to make a delicious vegetarian burger that I could eat alongside the rest of my family. So began my quest to create the perfect vegetarian burgers.

Protein-Packed Black Beans

When trying to decide how to make the slider, I choose black beans for the base. They are high in protein and are generally more accepted than say, a kidney bean. They also give the burger a good color compared to a processed veggie burger. With the added flavor of onions, garlic, and spices, you can’t go wrong with these!

Sliders take the burger game to the next level.? I have always preferred a slider to a hamburger because their fun-size makes the food seem more special. Because they are different, picky eaters may even be tempted to try! If you’re looking for other types of sliders, check out these turkey burger sliders.??

Tips for successful black bean sliders!

Rinsing the beans removes much of the sodium that is added when the beans are canned.
One criticism of ?veggie burgers? is that they are often too crumbly.? Using two eggs will help keep the ingredients stick together. Saving you from a crumbly burger!?
Find the right level of bean for you.? I personally like seeing some of the black beans in my burger. So I try not to over mash.? But, if you have picky eaters, you may want to mash all the beans. I find that using a mashing tool like this one instead of a fork reduces the overall mixing time significantly.
Use a grill pan! This will give your burgers to give the burgers the nice charcoal stripes, as you see on traditional burgers (something that my dad said he really liked about the burgers). A traditional pan or baking them is also possible if you don’t have a grill pan.

This recipe was adapted from The Pioneer Woman.

Black Bean Sliders

Kate Ginder

These black bean sliders are the perfect vegetarian option for your backyard grill sesh.

5 from 1 vote

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Prep Time 20 mins

Cook Time 20 mins

Course Appetizer, dinner, lunch, Main Course, Side Dish

Cuisine American, Vegetarian

Ingredients

2 (15-ounce) cans black beans
1 medium onion, chopped (about 1 cup)
3/4 cup plain bread crumbs
2 large eggs
3 tablespoons minced garlic
1 teaspoon black pepper
1 teaspoon cumin
1/2 teaspoon chili powder
1/2 teaspoon salt
12 slider buns

Instructions

Combine the beans, chopped onion, add bread crumbs to a bowl.
In a small bowl, beat the eggs.
Add 3 tablespoons minced garlic, 1 teaspoon pepper, 1 teaspoon cumin, and ? teaspoon chili powder and a ? teaspoon of salt into the mixture.
Add the egg mixtures to the dry ingredients. Use a "masher" and mix the ingredients into one another. Some of the beans will naturally get squished by this process.
Roll into small patties and place on an oiled grill pan at medium heat.
Cook for 8 minutes on both sides.
Place slider on buns with desired toppings!

Keyword black beans, sliders, vegetarian, veggie burger

Grilled Veggie and Black Bean Burritos

Grilled Veggie and Black Bean Burritos make for a crowd-pleasing dinner. Your family love filling their burritos just how they like it, going all plant-based it vegetarian, adding some meat, or perhaps spicing it up.

My family loves Taco night. Over the years we have eaten a lot of tacos, from the favorite and simple beef and kale tacos to the more time consuming but delicious fish tacos with kiwi salsa.?

It was time to mix it up. Enter the burrito.?

My kids were thrilled with this new addition to our weeknight dinner rotation. And these grilled veggie and black bean burritos are perfect for warm weather days. Plus, my husband loves to grill so it gives me a chance to delegate some of the cooking!

Grilled Veggies

I love to grill zucchini, summer squash, and bell peppers for this burrito. However, you could also try other veggies such as onions, eggplant, and mushrooms. Simply slice veggies, drizzle with oil, sprinkle with salt, and add chili spices if desired. It’s hard to go wrong with veggies and you can save any leftovers for more burritos or perhaps a burrito bowl, the next day.

A Plant-Forward Recipe

The combination of black beans, veggies, rice, and tortilla makes for a hearty vegetarian meal. The individual ingredients combine to provide all the amino acids you need, in addition to a good dose of fiber.

Of course, my boys love their meat, and so we tend to grill up some chicken alongside the veggies which makes everyone happy. Eating a primarily vegetarian meal with a little meat sprinkled in is considered “plant-forward” and is a great way to “meet in the middle.”

Whether you choose to keep it 100% plant-based or sprinkle is some meat is up to you. Either way, it’s a great option! Choose what you crave and find satisfying. If you find yourself overthinking it, go back and review this post on intuitive eating. Remember, there is no good or bad when it comes to eating.

Tips to Simplify Burrito Night

While this recipe isn’t tricky (well except for the rolling up a perfect burrito part!), making all the different “add-ins” takes time and dishes…so here are some tips to make it go smoothly.

If you can, cook up the rice ahead of time. Rice cookers and Instant Pots are great since they can also keep the rice warm. Choose brown rice for extra fiber or white rice if you prefer it. I currently use this Instant Pot and love it.
Veggies and any meat can also be grilled ahead of time, just reheat if you want them hot.
To simplify the cooking, this recipe calls for seasoned black beans. However, if you have a little extra time, try making your own. Here is a good recipe to try.
Choose large tortillas so you can fit everything in there. In these pictures, we have slightly smaller ones which were harder to roll up and everyone ended up eating a couple of them! If possible, the tortillas on the grill for just a little bit to warm them up before serving.
Have everyone help you set and clear the table! Yes, there are a lot of dishes in this meal, but many hands make light work!

Alright, let’s get cooking. Let me know if you make this by sharing your picture and tagging @halsanutrition on social media.

Grilled Veggie and Black Bean Burritos

Maria Adams, MS, MPH, RDN

These grilled veggie and black bean burritos are perfect for crowd-pleasing family dinners. Prep all the ingredients and then let everyone assemble their own burrito (or bowl). Packed with energy, fiber, and nutrients--they are a nutritional powerhouse. Whether you make the meal completely plant-based or add a little meat is up to you!

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Prep Time 15 mins

Cook Time 25 mins

Servings 4

Ingredients

1 cup uncooked brown rice
2 cups vegetable or chicken stock, low sodium
2 medium limes
1/4 cup cilantro, chopped
1 medium zucchini
1 medium summer squash
1 medium bell pepper
1 tablespoon olive oil plus more as needed
salt to taste
pepper to taste
chili seasoning, e.g., a blend of chili powder, cumin, garlic powder, onion powder, oregano
1 pound chicken breast (or steak or fish) (optional)
1 15-oz can seasoned black beans if you have time, make homemade seasoned black beans (see recipe link in blog post)
8 large tortillas (1-2 per person; good to have extra)

Additional Burrito Filling Suggestions

avocado, slice and drizzle with lime juice or guacamole
favorite jarred salsa
lettuce, chopped
Monterey Jack cheese, shredded
sour cream
hot sauce
extra cilantro

Instructions

Cook rice according to package directions using stock instead of water for extra flavor. When done, stir in fresh lime juice and 1/4 cup chopped cilantro. (Consider using a rice maker or instant pot to simplify cooking process and easily keep it warm).
Meanwhile, slice zucchini and squash lengthwise into 4-5 long pieces. Slice bell pepper into about 4 large pieces. Brush veggies with oil and season with salt and pepper. Add chili seasoning if desired.
If grilling up meat, prep that too by brushing with a little oil and then seasoning with chili seasoning, salt, and pepper.
Light grill. While grill is heating up, work on putting out or prepping your desired "additional burrito fillings".
Transfer the rinsed and drained black beans into a small pot on the stove and heat on low.
Grill veggies for 2-3 minutes on each side, until nice grill marks form. Also, grill meat if using. (Chicken breast generally takes 5-7 minutes on each side and should be cooked until no longer pink inside. Fish can take anywhere from 4-7 minutes per side depending on how thick it is; grill fragile fish on foil). Grill steak until desired degree of doneness).
Transfer cooked veggies to clean platters. Let cool a bit and then chop into smaller pieces for adding to the burritos. Heat the tortillas on the turned off but still hot grill (or heat in the microwave if easier).
Assemble the burritos and enjoy!

Farro Lunch Salad – Three Ways

This farro lunch salad is a fun, convenient way to eat well at lunch by using leftovers or prepping ahead of time. Packed with whole grains, veggies, protein, and healthy fat, it will leave you satisfied.?

Lunch Salad or Grain Bowl

In my last blog post I talked about why it?s so hard to figure out lunch and how to make it easier. Here is another salad or grain bowl (call it what you like!) to add to the list.?

I love to cook up a batch of grains such as farro, brown rice, quinoa, or bulgur at the beginning of the week and then use it to make salads or grain bowls like these. They look adorable packed in Mason jars, which are perfect for transporting to work. Of course, since many of us are working from home these days, you can also just portion it all into an oversized bowl when ready to eat. Or, perhaps you could put it in a nonbreakable container and bring it to the beach or park for a quick lunch or relaxed dinner picnic?

Nutrient-Packed Farro

Farro is one of my favorite grains. It?s nutty and tender and versatile. It?s also packed with heart and gut-healthy fiber. According to Bob’s Red Mill, a 1/2 cup of their cooked farro provides about 5 grams of fiber and 6 grams of protein, 2 nutrients that are important for helping you stay full after eating.?

Below are three different versions of a farro lunch salad or grain bowl — call it what you will. Use these ideas to get inspired and make your own version using what you have on hand or what?s in season.?

Dress it Up

Oh, and don?t forget a good dressing. Whether you go for a simple drizzle of extra virgin olive oil and balsamic vinegar or a homemade cashew dressing, this will put the finishing touch on the salad and bring out all the flavors, not to mention the fat-soluble vitamins. I have included one of my simple, go-to lemon vinaigrettes, but the options are endless! Enjoy!

H?lsa Kids

Make this farro lunch salad more appealing to kids by letting them design it themselves. Pair something liked with something new. So, for example, if they have never had farro before try it with something they love, like bolognese sauce or Swedish meatballs.?Add a favorite vegetable and there you are.

Alternatively, skip the farro for a well-loved grain like rice or pasta. Then add something new like roasted chickpeas and eggs served on grains instead of toast. Ideally, let them create their own bowl. And if they are not interested, don’t push it.

Farro Lunch Salad Three Ways

Maria Adams

This Farro Lunch Salad shows the versatility of the grain bowl. Simply pick a grain, such as farro, quinoa, or brown rice, add a variety of veggies, protein, and fat, and you will have instant satisfaction and long-lasting fuel! Use this recipe as a guide to come up with your own ideas based on what you like and have on hand. It's a lunch saver!

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Prep Time 10 mins

Cook Time 15 mins

Course dinner, lunch, Side Dish

Cuisine American

Servings 2

Ingredients

Base

1 cup farro cooked in stock for extra flavor per package directions
4 cups baby spinach, arugula, or other salad greens

Version 1: Sweet Potato & Eggs

1 medium sweet potato, roasted and diced in a time crunch? cook diced sweet potatoes in the microwave
4 large eggs, boiled*, peeled and halved *I like 7-minute eggs, cook for 7 minutes in simmering water then remove from heat, cool, and peel
1/2 avocado, sliced
1/2 cup sliced cucumber
1/4 cup pumpkin seeds
1 tablespoon Everything but the Bagel Seasoning

Version 2: Roasted Chicken & Cauliflower

1/3 cup thinly sliced and chopped red cabbage
1 cup roasted cauliflower (leftovers are ideal; otherwise sub a no-cook veggie that you have on hand such as bell peppers or cucumbers)
1/4 cup roasted chickpeas for extra flavor, fiber, crunch, and plant-based protein
3/4 cup leftover chicken, chopped rotisserie, roasted, and grilled chicken all work great

Version 3: Grilled Salmon & Asparagus

10-12 spears asparagus, chopped or left whole leftover asparagus is great, otherwise quickly steam or broil it
1/2 cup grape tomatoes, halved
1/2 cup frozen corn or petite peas, thawed and heated if desired
6 ounces leftover grilled salmon, chopped (about 3/4 cup)

Lemon Vinaigrette

2 tablespoons olive oil
1/2 medium lemon, juiced
2 teaspoons maple syrup
salt to taste
Fresh ground pepper to taste

Instructions

Portion farro onto two plates or bowls. Top with the greens and then veggie and protein combination of choice. Drizzle with dressing and enjoy.

To Make Farro Lunch Salads in Mason Jars

Whisk together dressing and pour it into the bottom of each container. Top with the cooked farro, then proceed with the veggies and protein from heaviest to lightest (e.g., sweet potato, then eggs, then avocado, etc., ending with greens).

Keyword cardamom, grain bowl, picnic, portable, salad, whole-grain

Additional Recipes You Might Like

Cranberry Cocoa Bliss Balls

These cranberry cocoa bliss balls are the perfect snack when you need an energy boost. Made with pantry staples such as oats, almond flour, cocoa powder, dates, coconut, and frozen cranberries they are a perfect substitute to store-bought energy bars.

cranberry cocoa bliss balls - cape cod select

Disclosure: I received free samples of frozen cranberries from Cape Cod Select. All my opinions and ideas are my own.

If there is one thing that my kids and I all seek out at least twice per day, it’s snacks! Whether it’s a quick bite to eat before heading out on a dog walk, a study session break, or a mindful fika moment, these cranberry cocoa bliss balls are perfect.

Adapted from my popular cocoa-coconut bliss ball recipe, these plant-based bliss balls will appeal to kids and adults alike.?

What I Love About these Cranberry Cocoa Bliss Balls

They are delicious! The combination of chocolate and cranberry is terrific.?
They are filled with nourishing ingredients such as oats, cocoa, and cranberries. (Read more below.)
There is no added sugar since all the sweetness comes naturally from the dates.
They are easy to store in your fridge for a quick energy boost on demand. Great for busy families!
There is no oven involved! You will need a food processor, but that’s about as complicated as this recipe gets.

Nutrient-Packed Snacking

I believe that all snacks can fit. Whether it’s milk and cookies, avocado toast, peanut butter crackers, or bliss balls. That said, these bliss balls make for a simple way to boost your daily nutrient intake. Let’s take a look:

Cranberries – rich in antioxidants which are important because they may prevent or reduce cell damage; like other fruits, cranberries are also a great source of fiber, a type of carbohydrate that many of us all fall short on

Medjool dates – provide more important fiber and natural sweetness that perfectly complements the tart cranberry

Oats – oats provide long-lasting energy and more fiber

Cocoa – unsweetened cocoa is a natural source of a type of antioxidant known as flavanols which may help lower blood pressure, improve blood flow to the brain and heart, and reduce?

Almond flour – almond flour provides protein and healthy fat to help satisfy you and keep you full longer

cranberry cocoa bliss balls

Cape Cod Select Cranberries

For best results with this recipe be sure to use premium berries such as Cape Cod Select cranberries. Cranberries are no longer a treat reserved just for the fall as they are available frozen year-round. Find your nearest Cape Cod Select retailer here.

Learn more about Cape Cod Select cranberries and find delicious, creative recipes on their Instagram, Pinterest, Twitter, and Facebook pages.

H?lsa Kids

While kids might not naturally gravitate towards a cranberry and chocolate combination, give them the opportunity to try! My younger son was hesitant to try this snack at first and was happy to discover it was a thumbs up combo!

Get Rolling!

Give these cranberry cocoa bliss balls a try and let me know what you think! Be sure to tag @halsanutrition on Instagram if you make them! Cheers!

Cranberry Cocoa Bliss Balls

Maria Adams, MS, MPH, RDN

These cranberry cocoa bliss balls are the perfect snack when you need an energy boost. Made with plant-based pantry staples such as oats, almond flour, cocoa powder, dates, coconut, and frozen cranberries they are a perfect substitute to store-bought energy bars.

Print Recipe Pin Recipe

Prep Time 15 mins

Cook Time 0 mins

Course Fika, Snack

Cuisine American, Plant-Based

Servings 20 balls

Equipment

food processor

Ingredients

1 cup frozen Cape Cod Select cranberries
12 Medjool dates, pitted soak in water for about 10 minutes if hard
1/2 cup old-fashioned oats certified gluten-free if needed
1/2 cup almond flour
1/2 cup unsweetened shredded coconut
1/3 cup unsweetened cocoa powder
1 tablespoon coconut oil
1 tablespoon water (plus more as needed)

Instructions

Measure out the frozen cranberries and set aside to thaw slightly while you prep the rest of the recipe.
Add the dates to a large food processor and pulse until well chopped.
Add the oats, almond flour, shredded coconut, cocoa, coconut oil, and water to the food processor and process until a ball starts to form. If it seems to dry or isn't forming a ball add another tablespoon of water.
Add the cranberries to the food processor and mix until combined. The cranberries should get chopped up and distributed throughout the mixture.
Tip the mixture onto a rimmed baking sheet lined with parchment paper. Form into about 20 balls. Roll the balls in shredded coconut or sea salt if desired. Enjoy and store extras in a sealed container in the refrigerator for up to a week.

Notes

Toppings:

Shredded coconut (optional)

Sea salt (optional)

Keyword afterschool snack, antioxidant-rich, bliss balls, chili, beans, barley, dairy-free, cocoa, cranberries, cranberry, dates, energy balls, gluten-free, high-fiber, postworkout snack, vegan

cranberry cocoa bliss balls

Blueberry Oat Scones

These blueberry oat scones are tender, moist, and delicious. They are delicious any time of day, but best fresh from the oven paired with a cup of coffee or tea.

Blueberry Oat Scones

We have been baking a lot lately. I find baking to be relaxing and soul-soothing. My boys, now and 11 and 13, seem to take turns wanting to help. They are definitely both motivated by the end product!

While I do love to bake, I should note that I don’t always want to bake. For example, I don’t like to bake are when I’m totally exhausted and/or the kitchen is a mess. But over the years I have learned to listen to my gut and in situations like these give myself what I need instead–whether it’s putting on an audiobook or music and cleaning the kitchen or retreating to a cozy nook (or my bedroom) to rest for a bit with a magazine and a cup of tea. Sometimes that’s enough to get me baking, but usually in these situations the baking gets pushed to another day. After all, there are still at least 2 other meals to make, right?

Blueberry Oat Scones

This is one of our favorite recipes. Well, my younger son’s favorite is the vanilla version, though his tastebuds seem to have evolved because he tasted one of these last week and realized it too was quite delicious!

Made with kitchen staples

These scones are a perfect recipe to make with pantry, fridge and freezer staples. The ingredients include:

All-purpose flour (white whole wheat, spelt, and oat also work great; if using oat flour add an extra 1/4 cup)
Old-fashioned oats
Sugar
Butter
Vanilla yogurt
- Greek or regular will work; if using Greek and it seems to thick add a couple of teaspoons of water to the dough
- No vanilla yogurt? No problem, use? a combo of plain yogurt + 1 tablespoon of maple syrup/honey + 1 teaspoon vanilla
Frozen wild blueberries
- My favorite fruit to keep in the freezer at. all. times.
- I heat wild blueberries and use them to top oatmeal, yogurt and granola, waffles, pancakes, and French toast.
- Some of my other favorite wild blueberry recipes include smoothies, blueberry and peach breakfast crisp, wild blueberry overnight oats, blueberry banana soft serve, and wild blueberry and cream toast.

A favorite recipe for almost 20 years

This recipe is adapted from a recipe in the Swedish magazine, Allt om Mat. It originally appeared in their February 2002 edition; I guess I have been making a version of this recipe for many years now!

Blueberry Oat Scones

These blueberry oat scones are delicious with a cup of tea or coffee or a glass of milk. Made with kitchen staples such as yogurt, oats, flour, and wild blueberries, they are sure to become a favorite weekend treat.

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Prep Time 15 mins

Cook Time 15 mins

Course Breakfast, Brunch, Fika, Snack

Servings 8 scones

Ingredients

1 1/4 cups all-purpose flour or try spelt, white-whole wheat, or oat flour
3/4 cup old-fashioned oats
1 teaspoon baking powder
1 teaspoon baking soda
1/3 cup sugar
1/4 teaspoon salt
6 tablespoons butter room temperature or softened
3/4 cup vanilla yogurt or use plain yogurt + 1 tablespoon of maple syrup or honey + 1 teaspoon of vanilla extract
1/2 cup frozen wild blueberries

Topping

3 tablespoons sugar

Instructions

Preheat oven to 425 degrees Fahrenheit. Line two baking sheets with parchment paper.
In a large bowl, mix together flour through salt.
Slice butter into chunks and use your hands and fingers to blend it into the flour mixture. (This may take a few minutes!)
Add the vanilla yogurt and use a wooden spoon to stir until just combined. Add the frozen blueberries and stir until they are just combined as well.
Place about 3 tablespoons of sugar onto a plate. Scoop out scones using 2 spoons. Dip the top into the sugar and then place onto prepared baking sheet.
Bake for about 15 minutes, or until golden brown. Cool on a wire rack. Enjoy!

Keyword blueberries, oats, scones

This post was originally published in 2015 but edited and updated in March 2020.

Quarantine Cooking – 40 Pantry and Freezer Based Recipes from Registered Dietitians

Quarantine cooking? I’ve got you covered. Check out these delicious recipe ideas from fellow dietitians that rely mainly on pantry items, frozen foods, and other long-lasting staples.?

Quarantine cooking. It has become a reality for much of the world. For the millions of people currently practicing social distancing or even sheltering in place, having a smartly stocked kitchen has become more important. Rather than popping by the grocery store a few times a week to pick up fresh produce and meat, we are stocking up when we can and relying heavily on pantry staples to get us through.

Long-Lasting Kitchen Staples

Fortunately, there are many delicious recipes that you can make using primarily pantry items, frozen foods, and other longer-lasting staples such as onions, root vegetables, winter squash, kale, cheese, and eggs.

To make sure this post has something for everyone, I reached out to my colleagues for recommendations on their go-to pantry and freezer meals. Check them out below. Happy cooking and be well!

Quarantine Cooking Recipes

Beans & Lentils

How to Make Gallo Pinto (Black Beans and Rice) by Judy at Live Best

Instant Pot Red Beans and Rice (with or without sausage) by Whitney at Sweet Cayenne

One Pan Sweet Potato and Black Bean Quesadillas by Chelsea at Chelsea Dishes

Ensalada de Garbanzo by Sarah at Salubrious RD

Warm Red Garbanzos by Kristine at Veg Girl RD

Quick and Easy Chickpea Salad Sandwiches by Chelsea at Chelsea Dishes

Easy Chickpea and Lentil Curry by Lauren at Lauren Sharifi Nutrition (pictured above)

Grains

Creamy Posole Casserole by Kristine at Veg Girl RD

Kitchen Clean Out Healthy Stir-Fry by Jamie at Jamie Lee RDN

Winter Squash

Spaghetti Squash Burrito Bowls by Lizzie at It’s a Veg World After All (pictured above)

Butternut Squash and Chickpea Curry?by Sarah at Salubrious RD

Freekeh Stuffed Acorn Squash (you could use any grain and any squash) by Maria at Halsa Nutrition

Soups

Instant Pot French Onion Soup by Laurel at Laurel Ann Nutrition

Instant Pot Chicken Soup (Salsa Verde) by Maggie at Meals with Maggie

Nepali Kwati (Sprouted 9 Bean Soup) by Dixya at Food, Pleasure and Health (pictured above)

How to Make Homemade Vegetable Broth by Megan at the Oregon Dietitian

Slow Cooker Vegetarian Chili by Megan at The Oregon Dietitian

Simple Lentil Soup by Maria H?lsa Nutrition

Eggs

Shakshuka for One by Laurel at Laurel Ann Nutrition (pictured above)

Masala Egg Oatmeal Breakfast Bake by Shaza at Desi~liciousRD

Kale and Garlic Scape Frittata (use onions instead of garlic scapes) by Maria at H?lsa Nutrition

Veggie Sides

Roasted Frozen Broccoli – 5 Ways by Lizzie at It’s a Veg World After All

Baked Potato Bar (side or main!) by Maria at H?lsa Nutrition

Seafood (frozen or canned)

Frozen Coconut Shrimp Curry by Shaza at Desi~licious RD (pictured above)

Puttanesca Sauce by Judy at Live Best

Simple Salmon Cakes by Diane at The Wandering RD

Corny Salmon Cakes by Liz at Liz’s Healthy Table

Quick and Easy Salmon Fritters by Alyssa at Alyssa Lavy Nutrition

Meat (store in the freezer)

The Easiest Instant Pot Chicken Fried Rice by Colleen at Colleen Christensen Nutrition (pictured above)

Slow Cooker Chicken Burrito Bowls (can also make without the chicken) by Diane at The Wandering RD

Turkey and Poblano Enchiladas by Whitney at Sweet Cayenne

Instant Pot Chickpea Chicken Curry by Maggie at Meals with Maggie

Easiest Broccoli Chicken Stir-Fry by Colleen at Colleen Christensen Nutrition

Easy Italian Beef Sandwiches (Slow Cooker or Instant Pot) by Whitney at Sweet Cayenne

Snacks

Mini Morning Glory Muffins by Maria at H?lsa Nutrition

No-Bake Healthy Energy Bars with Prunes by Amy at Amy Gorin Nutrition

Chocolate Almond Butter Protein Balls by Amy at Amy Gorin Nutrition

Almond Protein Bites by Allison at Prep Dish

Simple Homemade Hummus by Maria at H?lsa Nutrition

Wild Blueberry Peanut Butter Smoothie?by Amy at Amy Gorin Nutrition

Did you make any of these recipes? Let me know on Instagram or Facebook and share a picture if you can!

Mini Morning Glory Muffins

These mini morning glory muffins are packed with fruit, veggies, fiber, and healthy fat. Make them mini or make them full-sized–either way they are sure to be a hit with the whole family!

If you are looking for a muffin that is loaded with both nutrition and delectable flavor, then this is it. Approved by both health-conscious adults and picky eaters, in my view, it’s the perfect little muffin, and therefore, a perfect reason to make muffins.

These mini morning glory muffins are dairy-free, whole grain, and lightly sweetened with carrots, apples, and a little bit of brown sugar. ?Honestly, it’s hard to go wrong with this recipe. I have made many batches over the years, with little changes here and there, and they always turn out moist and delicious. The recipe is adapted from a small-batch version in the wonderful cookbook Small Batch Baking.

Grated Carrots and Apples

Perhaps the only catch with this recipe is that it does require some elbow grease to grate the carrots and apples. (I admit, there have been times when due to a lack of time or energy, I have opted to make another healthful favorite, such as mini pumpkin muffins, instead).

Of course, you could probably use a food processor to do the grating, but you know how sometimes you don’t even want to get out another kitchen gadget because you will ultimately have to clean it as well? Basically, sometimes less is more. In addition, by using a hand grater you can do a fine shred for kids (or adults) who may otherwise frown at the fact that there are pieces of carrots in their muffins. (Grate the carrot finely and they won’t even think about it.)

Full-Sized Muffins

When I first started making these muffins my kids were toddlers. Fast forward a decade later and they are hungry, growing adolescents. Needless to say, they can eat a lot of these mini muffins. So these days I often make them full-sized. Ok, maybe not the bakery’s version of full-sized, but a more generous amount than the mini ones!

To make them full-sized, simply use a regular muffin pan instead of a mini muffin pan and increase cooking time to 22-26 minutes.

Additional Notes:

These muffins will keep for a few days in an air-tight container or bag at room temperature. However, I’m a fan of freezing half to save for later. That way you can reheat them when you want to enjoy with your coffee or family.
You can make them with or without raisins; my 7-year old prefers them without (which is why the above photos show no traces of raisins).
These muffins are very adaptable. I made them using half parsnips instead of carrots–still just as delicious! I also subbed a pear in for some of the apple. That worked too! I bet grated zucchini or pumpkin puree could also be swapped in.

Mini Morning Glory Muffins

Maria Adams

These moist and delicious muffins are made with whole-grain white wheat flour. You can make them gluten-free by using a combo of oat and almond flour instead. You can also easily make them bigger by using a regular muffin pan and increasing the cooking time to 22-26 minutes. The shredded carrot and apple provide natural sweetness so only a small amount of added sugar is needed. The whole family will love these!

Print Recipe Pin Recipe

Prep Time 15 mins

Cook Time 15 mins

Course Breakfast, Fika, Snack

Cuisine American

Servings 52 muffins

Ingredients

nonstick spray
2 cups white whole wheat flour (or try spelt flour; if gf try half oat flour and half almond flour or gf all-purpose)
1 teaspoon baking powder
1 teaspoon baking soda
1/2 teaspoon salt
2 teaspoons ground cinnamon
1/2 cup brown sugar
3 large eggs
3/4 cup grapeseed, avocado, or canola oil turns out ok with 1/2 cup too
2 teaspoons pure vanilla extract
1 cup shredded peeled apple
2 cups grated carrot
1/2 cup raisins optional
1/3 cup unsweetened coconut flakes

Instructions

Preheat oven to 350? F and spray mini muffin (or regular sized muffin) pans with nonstick cooking spray.
In a large bowl, mix together flour, baking powder, baking soda, salt, and cinnamon.
In a medium bowl, whisk together sugar, eggs, oil, and vanilla. Mix in the apple. Add apple mixture to flour mixture and stir until just combined. Gently fold in the carrots, raisins, and coconut. Spoon into muffin cups, filling to just below the top of each cup.
Bake for 12-15 minutes for mini muffins or 22-26 minutes for regular-sized muffins, until the top is settled and a toothpick inserted into the middle comes out clean. Let cool for 5-10 minutes and then transfer to a cookie rack. Enjoy!

Notes

Note, these muffins freeze well, just let cool completely and then transfer to a reusable pastic bag or glass container and freeze for up to 3 months.?

Keyword dairy-free, whole-grain

Note this post was originally published in 2015 and updated with new photos and text in 2020.

Roasted Sweet Potato and Beet Quinoa Salad with Lemon-Ginger Yogurt Dressing (Vegan)

This roasted sweet potato and beet quinoa salad with lemon ginger yogurt dressing is serious deliciousness on a plate. The vegan lemon-ginger yogurt dressing adds creaminess, flavor, and probiotics in every bite.

Disclosure: I received free samples from Forager Project in exchange for this post. All opinions are my own.

Looking to liven up your usual salad? This salad is perfect as a side or main event. Make a batch at the beginning of the week and then enjoy it for lunch over the next few days. Or serve it fresh, with hot quinoa and roasted vegetables as a satisfying, plant-forward dinner.

I was inspired to make this salad after my friend Jenni ordered a delicious looking quinoa, beet, and brie salad last week. (Delicious except for the fact that I don’t love brie!) And, of course, if you have been following my blog for a while you know that I adore beets! Here are some of my favorite beet recipes: Roasted Beet, Tomato and Avocado Wrap, Salted Beet Chips, Simple Roasted Root Vegetables, and Hasselback Beets.

Dairy-Free Lemon-Ginger Yogurt Dressing

The tangy lemon-ginger yogurt dressing really sets this salad apart from others. It provides that flavor that keeps you digging back in for more. (Not to mention, the smell of minced ginger and freshly squeezed lemon will delight your senses when preparing this salad!)

It will also give your salad a boost of probiotics, those gut-friendly bacteria that help promote health and wellbeing. Combining these probiotics with a salad is terrific because the fiber from the veggies provides “food” to sustain the bacteria. The bacteria feed off the undigestible fiber (known as prebiotics) to help promote a thriving microbiome in your gut.

Benefits of Eating More Plant-Based Meals

While I’m a fan of dairy yogurt as well, I love that Forager Product provides a dairy-free option for those who choose to eat a plant-based diet or have an allergy to dairy.

As an intuitive-eating omnivore, I make an effort to eat a diet that is rich in plant-based foods and meals. Why? Because not only do plant-based meals taste great, they may also:

Reduce the risk of developing heart disease (the leading cause of death in the US)
Lower the chance of developing certain types of cancer
Reduce the risk of developing Type 2 Diabetes
Improve blood sugar for people with diabetes
Reduce the risk of cognitive decline

In addition, eating more plant-based meals is good for the planet because it uses less land and water and produces fewer greenhouse emissions.

So whether you start with Meatless Monday, or aim to go plant-based for one meal a day, it’s a win.

H?lsa Kids

Wondering if your kids will like this salad? My best advice is to try! This dressing also offers the perfect opportunity to introduce your child to different tastes and flavors of ginger, lemon, and garlic. Remember that even if they choose not to taste the salad or dressing, just by exposing them to these different foods and flavors you are enhancing their palate! Keep it up and in time even your most selective eater will be piling salad onto their plate.

TIPS:

This recipe makes about 2-4 servings depending on appetite and whether you serve it as a side or main.
The salad holds up well when tossed with the dressing for a day or so, but if you want to serve the veggies and quinoa hot, wait to pour the dressing on right before serving.
Store dressing in the refrigerator until ready to use.
You may have some extra quinoa–refrigerate to have on hand for other meals that week.
Sweet potatoes cook a little bit faster than beets. To promote even cooking, cut the sweet potato into slightly bigger chunks than the beets. (Say about 1/2 – 3/4 inch pieces for the beets and 1-inch pieces for the sweet potatoes).

salad with ginger lemon cashew yogurt dressing (vegan)

Roasted Sweet Potato and Beet Quinoa Salad with Lemon-Ginger Yogurt Dressing (vegan)

Maria Adams

This roasted sweet potato and beet quinoa salad with a lemon-ginger cashew dressing is sure to liven up your mealtime. The dressing is made with dairy-free cashew yogurt, making this meal a perfect addition to plant-based meals. Complete with fiber, protein, antioxidants, probiotics, and flavor, this colorful plate will nourish your body and soul.

Print Recipe Pin Recipe

Prep Time 20 mins

Cook Time 25 mins

Course dinner, lunch, Salad, Side Dish

Cuisine Gluten-free, Plant-Based, vegan, Vegetarian

Servings 4

Ingredients

Roasted Sweet Potato and Beet Quinoa Salad

1 large sweet potato, peeled and chopped
2 medium beets, peeled and chopped (slightly smaller than the potato)
1.5 tablepoons olive oil
1/4 teaspoon sea salt
1 cup quinoa, uncooked
2 tablespoons sunflower seeds
6-8 cups baby spinach (about 2 cups per person)
1 medium avocado
1/4 cup parsley for garnish

Lemon-Ginger Yogurt Dressing

1 cup plain cashew yogurt e.g., Forager brand
1/2 medium lemon (about 2 tablespoons, may need 1 whole lemon)
2 teaspoons minced garlic about 1-2 cloves garlic
2 teaspoons peeled and grated ginger
2 teaspoons reduced-sodium Tamari soy sauce
1 teaspoon maple syrup

Instructions

Roasted Sweet Potato and Beet Quinoa Salad

Preheat the oven to 400 degrees F. Line a rimmed baking sheet with parchment paper.
Add the chopped sweet potatoes and beets to the baking sheet. Keep them separate in order to prevent the beets from staining the sweet potatoes. Drizzle with the olive oil, sprinkle with the salt, and toss gently. Transfer to the oven. Bake for about 25 minutes or until the beets are tender, tossing after about 15 minutes. Remove from heat and let sit when done.
Meanwhile, cook quinoa according to package directions. Generally, this means rinsing 1 cup of quinoa with water, combining the drained quinoa in a saucepan with 1.5 cups of water, bringing to a boil and then reducing heat and simmering with a lid on for about 25 minutes.
Place a small skillet over medium heat. Add the sunflower seeds and toast for 3-5 minutes, until fragrant.
To assemble the salad: top baby spinach with the quinoa. Next add the roasted sweet potatoes and beets, avocado, and toasted sunflower seeds. Garnish with chopped or whole leaf parsley.

Lemon-Ginger Yogurt Dressing

In a medium bowl, combine the yogurt, lemon, garlic, ginger, soy sauce, and maple syrup with a whisk. Transfer to a jar with a lid and refrigerate until ready to use.
When ready to serve salad drizzle with the dressing and enjoy. (Note, recipe will keep with the dressing on it for up to a day or two).

Keyword avocado, beets, cashew yogurt, lemon-ginger, plant-based, plant-forward, quinoa, spinach, sweet potatoes

Make Your Own Smoothie Guide

Need some new smoothie ideas? This Make Your Own Smoothie Guide is the perfect resource! It even includes a free printable guide that you can post in your kitchen.

how to make smoothies

Smoothies are a tasty, simple way to get more fruit and even veggies into your family. I find that they are convenient for busy mornings, after school snacks, and pre- and post-sport fueling.

Although they are refreshing in the summer, they are great in the winter too since that’s when we could all use a little extra vitamin boost.

Smoothie Essentials

I recommend keeping a variety of your favorite fruit on hand in the freezer so that you will always be smoothie ready. Our favorites include strawberries, wild blueberries, bananas, and mangoes. I buy everything except for the bananas frozen. The bananas I simply peel, slice into quarters, and then freeze in a reusable bag.

For best results, you will also need a high-powered blender, especially if you are adding in extras such as dates, fresh ginger, or chia seeds. But don’t worry if that’s not in your budget, I made delicious smoothies for years without the fancy Vitamix that I have now.

H?lsa Kids

In addition to often being well-received, smoothies are also a fun way to have them help out in the kitchen. This is especially helpful for kids who may be hesitant to try new foods. Have them help you make the smoothie or even design it themselves. Give them a list of options available for each category: liquid, fruit/veggie, and add-ins, and then let them give it a go.

Make Your Own Smoothie Guide

Whether you are new to smoothies or want to branch out from your usual go-to, here is a helpful smoothie guide.

Get the downloadable, printable version here: Make Your Own Smoothie Guide

Smoothie Formula:

For 2 standard or 4 small/little kid smoothies you will need:

2 cups liquid

Milk
Plant-based milk (e.g., hemp, oat, soy*, coconut, cashew, almond)
Plain yogurt*, low-fat kefir*, or filmj?lk* (a great source of gut-friendly bacteria)
Water or coconut water
100% juice

*These choices also provide a good amount of protein.

2 cups fruit

Strawberries*
Raspberries*
Blueberries*
Blackberries*
Mangoes*~
Bananas*~
Avocado~
Apples
Pears
Peaches
Apricots
Cantaloupe melon
Honeydew melon
Pineapple
Acai
Dragon fruit

*These fruits are good to have on hand in the freezer. It?s also good to have at least some of your fruit be frozen because it makes your smoothie icy cold and refreshing without the need for ice.

~Bananas and avocados are often staples in smoothies because they add creaminess.

2-4 handfuls of greens*

Baby spinach
Kale
Other leafy greens

*Green shy? Start with 1 small handful and work your way up!

Add-ins (optional; for extra nutrition or flavor)*

Chia seeds (adds fiber, omega-3?s and vitamins)
Flax seeds or meal (adds fiber, omega-3?s and vitamins)
Honey (a natural sweetener, but still a sweetener!)
Nut or seed butter (healthy fat, protein)
Greek or Skyr yogurt (adds protein and probiotics–could also make them your liquid but you would need to add extra water)
Unsweetened cocoa powder (a source of flavanols, iron, and magnesium)
Cinnamon
Vanilla extract (flavor)
Raw ginger (adds spice and is good for digestion)
Turmeric (raw or powder; is an anti-inflammatory and adds a yellow color)
Ice cubes (good if you aren?t using frozen fruit)

*Start with 1-2 tablespoons of chia, flax, honey, nut butter, or cocoa and a ? teaspoon of vanilla extract or cinnamon for every 2 servings. Add more if desired.

Toppings/Garnish (optional; just for fun!)

Sprinkle of shredded coconut
Dollop of vanilla yogurt
Drizzle of melted dark chocolate
Berries or sliced fruit or cucumber
Homemade granola

Directions:
Starting with liquid ingredients and working your way up to the add-ins, put all the ingredients in a high-powered blender and blend until smooth.

Recipes to Try:

Note: This post was originally published on May 28, 2015. Post updated January 16, 2020. Updates include downloadable resource guide and fresh images.