H?lsa Nutrition

gluten free

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!

strawberry muffins

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.

Oat Muffins with 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.?

Strawberry Muffins

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 muffins

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.
Print Recipe Pin Recipe
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

muffins with strawberries

Family Favorite Dark Chocolate Bark

This family favorite dark chocolate bark is so easy to make and has a little something for everyone.?

chocolate bark

A Topping for Everyone

“I don’t want nuts on mine.”

“Can I put cranberries on mine?”

Making chocolate bark is easy. Making one that the whole family agrees on can be more challenging. So why not let everyone “decorate” a portion. This also works well when you are serving the bark as dessert and don’t know what your guests prefer. Or, if you are like me, and can’t decide!

We divided our bark into thirds. One featured dried cranberries, another chopped almonds, and the other freeze-dried raspberries and almonds. One topping we all agreed on? Salt. So a bit of course salt was sprinkled all over.?

This family favorite dark chocolate bark has a little something for everyone. Click To Tweet

No Baking Required

If you’ve never made chocolate bark, you will like how easy it is, and there is no actual baking required. Simply choose some high-quality dark chocolate–either chips or a bar. We like to use one that’s between 60-70% cocoa–you still get a lot of the nutritional benefits of dark chocolate, but it’s not too dark.?

chocolate bark

Family Favorite Dark Chocolate Bark

Maria Adams
This family favorite dark chocolate bark gives everyone a stake at the toppings. Simply melt some high-quality dark chocolate and then decorate with your favorite toppings! You can make it all the same or divvy it up into several different topping areas.
Print Recipe Pin Recipe
Prep Time 7 mins
Chilling Time 30 mins
Course Dessert, Fika
Servings 30 pieces

Ingredients
  

  • 11.5 ounces dark chocolate chips we like extra dark, 63% cacao
  • 1 tablespoon coconut oil
  • 1/2 teaspoon coarse salt (optional)
  • 4 tablespoons toppings (see suggestions below)

Instructions
 

  • Melt chocolate in a double boiler. Add coconut oil and mix until blended. (Alternatively melt chocolate in the microwave, stopping to stir every 15 seconds.)
  • Spread onto a baking sheet lined with parchment paper. Use a spatula to get it quite thin.
  • Top with salt (if using) and other suggested toppings. Spread toppings all over or divvy them up into sections for several different bark flavors.
  • Cool in the refrigerator for at least 30 minutes and then break it apart and enjoy! Store in an airtight container in the refrigerator.

Notes

Topping Suggestions:
  • Coarse salt (e.g., Kosher or Sea salt)
  • Dried cranberries, cherries, or raisins
  • Chopped nuts (almonds, pistachios, hazelnuts, etc.)
  • Freeze-dried raspberries or strawberries
  • Fresh pomegranate arils
  • Chopped candy canes (look for all-natural, food-coloring free candy canes) ?
Keyword chocolate, sweets

Looking for other no-bake recipes with chocolate? Check out these:

Cocoa-Coconut Bliss Balls (Nut-Free)

Cranberry Cocoa Bliss Balls

4-Ingredient Peanut Butter Balls

Banana-Coconut Nice Cream with Dark Chocolate and Strawberries

Remember to tag @halsanutrition on social media if you make any of these. Enjoy!

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.

cranberry cocoa bliss balls

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 - cape cod select

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

Baked Potato Bar

A baked potato bar is perfect for busy weeknights when you don’t know what to serve for dinner. Its flexibility is also great for families with picky eaters or food allergies.?

Baked Potato Bar

Here’s a simple dinner idea for when you don’t know what to make: baked potato bar night!

Choose Russet potatoes, organic if possible.? You will need 1 Russet potato per person on average–you may need extra for athletes and/or growing tweens and teens!

Prep potatoes. Wash and scrub potatoes with a brush (so you can eat the skin!). Dry and then pierce all over with a fork.

Bake potatoes in the oven. Rub the potatoes with a little avocado or olive oil, sprinkle Kosher salt, and place on the oven racks with a sheet pan below for any drippings. Bake for about 60 minutes at 350 degrees F or until soft when pierced.

Short on time? Omit the oil and salt. Cook in the microwave for about 5 minutes and then turn over and cook another 5 minutes or until soft.

Prep the sides! While the potatoes are cooking, prepare the sides. Scour your refrigerator, freezer, and pantry for a variety of colorful toppings such as broccoli, red cabbage, beans, lentils, mushrooms, leftover chicken, pork tenderloin, or steak, smoked salmon, bacon, veggie chili, bolognese sauce, baby greens, and, of course, traditional toppings such as butter, shredded cheese, and sour cream.

Set the table & dinner is ready. We generally put all the toppings on the dinner table, but you could also leave it set up on the kitchen counter for a true potato bar. Cut an x into each potato and use hands to push open just before serving. Top away!

Picky eaters rejoice. Just like taco night, this meal is perfect for families with varying preferences. Let everyone top their own potato (or put the toppings on the side if they prefer!).

Baked potato bar! A perfect family dinner idea. Great for varying food preferences and food allergies. From halsanutrition.com

Do you ever have a baked potato bar night in your house? What are the preferred toppings? Share your creations on Instagram and be sure to tag @halsanutrition.

Baked Potato Bar

Baked Potato Bar

Creating a baked potato bar is so simple and a total crowd pleaser and perfect for families with varying food preferences or food allergies.
Print Recipe Pin Recipe
Prep Time 15 mins
Cook Time 1 hr
Course dinner, lunch
Cuisine American

Ingredients
  

  • 1 Russet potato per person
  • 1 teaspoon avocado, grapeseed or olive oil per potato
  • 1 dash Kosher salt per potato

Instructions
 

  • Preheat oven to 350 degrees F.
  • Wash and scrub the potatoes. Dry and then pierce all over with a fork to let steam escape when baking.
  • Rub potatoes with a little oil and then sprinkle with a touch of salt. Place on oven racks with a sheet pan below for any dripping.
  • Bake for about 1 hour or until soft when pierced.
  • While the potato is baking, prep the sides. See list of side suggestions.
  • When ready to eat, cut a cross in the potato, push open, and top with desired toppings.

Notes

Side suggestions:
  • Butter, vegan butter, or sour cream.
  • Shredded cheese, feta cheese, or cottage cheese.
  • Steamed broccoli.
  • Beans or lentils.
  • Leftover grilled/roasted chicken, pork tenderloin, or steak.
  • Sliced or crumbled bacon.
  • Smoked salmon.
  • Turkey bolognese.
  • Veggie chili.
  • Mixed greens, microgreens, arugula, or baby spinach.
  • Sliced red cabbage.?
  • Sauteed mushrooms.?
  • Anything else you can think of!
Keyword family dinner, gluten-free, picky eaters

Baked potato bar! A perfect family dinner idea. Great for varying food preferences and food allergies. From halsanutrition.com

Like this recipe? You may also like these Smoked Salmon Stuffed Hasselback Potatoes.?

Vanilla Overnight Oats

These vanilla overnight oats will make fitting in a healthy breakfast totally doable for the whole family. Vegetarian, high-fiber, and gluten-free.?

Vanilla overnight oats are the answer to those busy mornings. You know those mornings where everyone is running around trying to get ready. (Or perhaps moving ULTRA slowly.)

The mood is serious. You would love to make eggs or pancakes for everyone but there is no time for that. (Plus the kitchen sink is filled with leftover dishes from last night).

Fortunately, with a little evening prep, you can have breakfast ready, adding both nutrition and joy to your busiest mornings!

High Fiber Morning Fuel

Oats are one of my favorite ingredients. Not only are they delicious whether used whole in oatmeal or ground as flour in scones, they are packed with fiber, a type of carbohydrate that many people fall short on.

Fiber is important for staying regular, optimizing cholesterol levels, maintaining a healthy gut microbiome, and feeling full and satisfied after a meal.

This breakfast also features other fiber-packed ingreients: chia seeds, which also happen to be high in iron, protein, and healthy fat, fruit, and nuts.

Protein-Packed Too

In addition to fiber, these vanilla overnight oats are packed with protein thanks to the Greek or Skyr yogurt and chia seeds. If you stir in nuts, seeds, or nut-butter you will add even more protein. To further maximize protein look for a milk that is high in protein (soy, dairy, and certain plant milks).

Both protein and fiber will help you stay full longer and keep your blood sugar levels stable.

How to Make Vanilla Overnight Oats

To make vanilla overnight oats you simply stir together oats, milk, Greek or Skyr yogurt, chia seeds, maple syrup, and vanilla extract. (Or simplify and sweeten by using vanilla yogurt instead of plain yogurt, maple syrup, and vanilla extract.) Ideally, make individual servings in mason jars, that way everyone can have their own and bring it along to work or school if they must.

Place the jars in the refrigerator and when you wake up you have a wholesome breakfast waiting for you. And if for some reason they don’t get eaten the next morning, no worries, they will keep for 3-4 days.

Toppings Please!

Don’t forget the toppings. You can add them the night before or put them in a little separate container if you plan to grab and go in the morning. But if you to decide to wait, as I usually do, it shouldn’t take longer than 3 minutes to add some toppings, especially if the berries are already washed and sliced.

How you choose to top them is up to you, you can go fancy and saute some sliced bananas or apples in butter and cinnamon. You can be a minimalist and eat it as is with a banana on the side. Or, you can boost the nutrient content even further by topping with berries, nuts, seeds, and coconut flakes. The options are unlimited.

H?lsa Kids

Vanilla overnight oats make a great breakfast for kids. Studies consistently show that kids who eat breakfast perform better in school than those who skip it. Older kids may enjoy getting inspired by the array of overnight oat combinations, toppings, and mix-ins featured on Pinterest and Instagram. Younger kids will love helping you make it the day before.

Vanilla Overnight Oats

These vanilla overnight oats will make fitting in a healthy breakfast totally doable for the whole family. Vegetarian, high-fiber, and gluten-free.?

Print Recipe Pin Recipe
Prep Time 10 mins
Chilling time 4 hrs
Course Breakfast, Snack
Cuisine American
Servings 1

Ingredients
  

  • 1/3 cup old-fashioned oats certified gluten-free if needed
  • 1 tablespoon chia seeds
  • 1/2 cup plant-based milk unsweetened
  • 1/2 cup plain Greek or Skyr yogurt (you could use vanilla-flavored yogurt too, if so, skip the maple syrup and vanilla extract)
  • 2 teaspoons maple syrup or honey
  • 1/2 teaspoon vanilla extract
  • 1/2 cup berries or banana
  • 2 tablespoons nuts or seeds or try almond or peanut butter

Instructions
 

  • Combine oats through vanilla in a Mason jar or small bowl. Stir well and cover. Let sit in the refrigerator overnight (or at least 4 hours). Will keep in the refrigerator for 3-4 days.
  • Top with fruit and nuts or other suggested toppings. Enjoy!

Notes

Additional topping suggestions:
Nuts: pecans, almonds, walnuts, cashews, macademia nuts, brazil nuts
Seeds: hulled hemp hearts, sunflower seeds, pumpkin seeds
Coconut flakes or chips
Cacao nibs
Cinnamon or cardamom
Keyword breakfast, gluten-free, high-fiber, make ahead, overnight, portable, vegetarian

 

Vani

More Make-Ahead Breakfasts:

Wild Blueberry Overnight Oats

Mini Breakfast Frittatas

Blueberry Peach Breakfast Crisp

Simple Roasted Veggies and Pesto Bowl

This simple roasted veggies and pesto bowl makes a delicious packable lunch or Meatless Monday dinner. Got varying food preferences? Serve it “deconstructed” for a family-friendly vegetarian feast.

Relaxed Summer Eating

Does your family eat differently in the summer?

I find that summer definitely makes for more relaxed eating. Rather than squeezing cooking and eating between soccer and play practice, summer gives us space to slow down and be a little more carefree.

This more relaxed setting makes it a good time for introducing new foods and habits. Perhaps you pick one day a week to all cook dinner together, or you get the kids in the habit of setting the table, or you try a new recipe every week.

Minimal Cooking Please

Of course, there are days when it’s too hot to turn the stove on–or days when you just don’t want to. After all, shouldn’t you get a break too?

Definitely! Please take a break if you need it and do so without guilt. On some days this may mean picking up take out or going out to dinner. On other nights this may mean being prepared with leftovers or pre-prepped food, such as frozen turkey meatballs or this simple roasted veggies and pesto bowl.

This recipe is perfect for making ahead, which makes it perfect for summer. I recommend making a double batch so you can enjoy leftovers for lunch or as a simple no-cook dinner (or better yet, a picnic dinner at the beach!).

Roasted Veggie Love

I actually make a batch of roasted veggies almost every week of the year. They are perfect for combining with grains as in this bowl, adding to a lunch salad, serving as a side dish, or using as a taco or quesadilla filling. It’s nice because you can roast almost any type of veggie, making it a great way to use up those veggies in the back of your fridge.

Pesto

I love to make pesto in the summer. You can make it so many ways, with fresh from the farm radish and carrot tops, with classic basil, with kale, with parsley, or a combination of any of your favorite greens!

If you don’t have a food processor or the desire to make pesto, just pick up some store-bought. Look for a pesto that is locally made with minimal ingredients.

Roasted Chickpeas

One of the fun components of this bowl is the roasted chickpeas. They add a nice crunch and often appeal to kids more than plain, canned chickpeas. In addition, they are a good source of protein and fiber. You can make them yourself or pick up a store-bought version. (I’m not going to lie, I probably make them a couple of times per year myself and the rest of the time I buy them. They are good to have on hand in the pantry for adding crunchy protein to lunch boxes and snacks too!)

H?lsa Kids

Got picky eaters? No worries! You can serve this meal deconstructed and let everyone create their own bowl. Consider choosing a grain that you know your kids like to be the base and add some liked veggies on the side. You can always round it out with a side of fresh baguette and sliced cheese or hummus.

Simple Roasted Veggies and Pesto Bowl

This simple roasted veggies and pesto bowl makes a delicious packable lunch, a light summer dinner, or a perfect potluck side dish. The best part is its flexibility. Pick up your family's favorite veggies at the market or simply roast the veggies you have on hand in the back of your fridge. Next, decide which grain you will use: millet, quinoa, brown rice, farro, bulgur, whole-wheat macaroni, or any other grain of your choice. Finally, make or buy some pesto. Pesto is easier to make than you think, but if you don't have a food processor or an extra 15 minutes, simply pick up some store-bought pesto. Mix it all together to maximize the flavor, or serve it deconstructed, family-style, letting everyone create their own bowl. Add some extra sides of your choice, such as raw veggies, lettuce, and baguette.
Print Recipe Pin Recipe
Prep Time 15 mins
Cook Time 25 mins
Course dinner, lunch, Main Course, Side Dish
Cuisine Mediterranean
Servings 4 people

Ingredients
  

  • 1 cup quinoa, millet, or brown rice or other grain of choice
  • 1 medium red onion, chopped
  • 1 medium zucchini, diced
  • 2 medium carrots, diced
  • 1 cup diced eggplant, mushrooms, or whole grape tomatoes
  • 1 tablespoon extra virgin olive oil
  • 1/2 teaspoon Kosher salt or to taste
  • 1 pinch freshly ground pepper or to taste
  • 1 batch pesto sauce (or store-bought)
  • 1 cup roasted chickpeas (e.g., Biena or Saffron Road) (or make your own)

Instructions
 

  • Preheat oven to 400 degrees F.
  • Next, cook your grain of choice according to package directions.
  • While the grain is cooking, line a large rimmed baking sheet with parchment paper. Add the chopped veggies, drizzle with olive oil, and then sprinkle with salt and pepper. Toss to combine, making sure veggies are spread out across the baking sheet. (They should fit in a single layer; if it seems too crowded use two baking sheets).
  • Roast veggies for about 25 minutes, tossing with a spatula 1-2 times during cooking.
  • While the grain and veggies are cooking make the pesto (if making).
  • Once veggies are done, if serving hot, add them to the grain and then top with the pesto and the roasted chickpeas. If serving cold, let everything cool down a little bit and then combine, but leave the roasted chickpeas on the side until time to eat. If serving family-style, you may want to leave everything separate and let each family member create their own bowl.

Notes

Side Suggestions:
Mixed greens
Chopped lettuce
Sliced cucumbers, radishes, celery, bell peppers, or carrots
Baby tomatoes
Hummus
Baguette
Keyword farm share veggies, gluten-free option, lunch ideas, vegan, veggie packed, whole-grain

Did you make this recipe? Take a picture and tag @halsanutrition on Instagram.

Carrot and Radish Top Pesto

This carrot and radish top pesto is a great way to make use of those healthy greens that sprout from the top of your fresh root veggies!

So you know those greens that you get on the top of your fresh farmers market carrots and radishes? You can eat them!

Yes, it’s true. You could saute them, add them to a stew, or, my favorite, make this carrot and radish top pesto. Ideally, your root tops should be freshly harvested, within the past few days. You only need a little for this recipe–about a cup of radish greens and a cup of carrot greens–but in my opinion, using any bit of these greens is better than using none. After all, using up some or all of these greens means less waste, more nutrition, and more flavor. It’s a win-win-win!

NOTE: This recipe is for carrot and radish tops. Before using other raw root tops, be sure to do a little research to make sure they are edible raw and/or cooked.?

Popular Pesto

There is a reason pesto is so popular. It’s both delicious and versatile. I love pesto because it’s such a great way to add a flavor kick to a variety of food. Try it on grilled chicken or fish, quinoa, potatoes, pasta, or scrambled eggs.

Pesto recipes are also totally flexible. You can make it with a variety of greens–from classic basil to parsley to kale. With nuts or without nuts. With cheese or without cheese. The only constants are extra-virgin olive oil, fresh lemon, garlic, and salt.

I usually make it without cheese, but if you are a Parmesan lover, go ahead and add about 2 tablespoons full to the below recipe. Also, as always with cooking, use this recipe as a guide and adjust it to your preferences and taste!

Let me know if you make it!

Carrot and Radish Top Pesto

This carrot and radish top pesto is the perfect way to use up those farmer's market greens! This pesto is delicious on everything from grilled chicken to quinoa to eggs. Use this recipe as a guide and adjust to what you have on hand, your preferences, and taste. Keep in an airtight container in the refrigerator for up to a week. Want to keep it longer? Freeze in an ice cube tray and then pop the cubes into a resealable ziplock in the freezer for longer storage! Enjoy!
Print Recipe
Prep Time 15 mins
Cook Time 0 mins
Course Appetizer, sauce
Servings 6 servings

Ingredients
  

  • 1 cup fresh carrot top greens, rinsed and destemmed or sub kale or parsley
  • 1 cup fresh radish top greens, rinsed or sub kale or parsley
  • 1 cup fresh basil leaves, rinsed or use extra carrot or radish tops
  • 1 clove garlic
  • 1/4 teaspoon sea salt adjust to taste
  • 3 tablespoons extra virgin olive oil
  • 2 tablespoons plain cashews or your favorite nut or seed
  • 1/2 medium lemon, juiced plus more to taste

Instructions
 

  • Combine all the ingredients in a small food processor. Pulse to process, stopping to scrape down the sides with a spatula every now and then.
  • Taste test and adjust with more lemon, salt or cashews as needed.
Keyword carrot tops, leafy greens, pesto, radish tops, vegan

 

Instant Pot Chicken Tortilla Soup

This Instant Pot? Chicken Tortilla Soup is perfect for busy weeknights. Make ahead of time and keep it warm while you pick up the kids from dance or watch a baseball game.

instant pot chicken tortilla soup. gluten-free, dairy-free, kid-approved. halsanutrition.com

I’ve got another soup recipe for you today: Instant Pot? Chicken Tortilla Soup. If your family loves classic chicken noodle soup or perhaps this chicken soup with parsnips, this is a fun way to spice it up. In fact, this chicken tortilla soup is quickly taking over as the most requested soup by our oldest son.

Instant Pot Magic

Ok, let’s face it, there is no real magic to the Instant Pot?. You still have to plan, shop, and prep–but it certainly does simplify cooking. Benefits include being able to:

  • Easily keep food warm until ready to eat.
  • Safely step away from the stove while cooking.
  • Less time needed than with a slow cooker.
  • Clean just one pot.

Unlike the slow cooker, the instant pot also has a saute feature which allows you to cook all those soup veggies right in the pot before adding the stock and chicken. (But I still love my slow cooker and the fact that you can “set it and forget it” for hours!)

Chicken Tortilla Soup Key Ingredients

Chicken thighs – Chicken thighs tend to be more flavorful and less dry than chicken breast. They also contain slightly more iron than chicken breast and tend to be less expensive. Choose organic, humanely raised meat when possible.

Chicken stock – I have said it before and I will say it again–homemade is best! Once you’ve made it you will see how easy it is. I make use the 100 Days of Real Food recipe for Overnight Stock in a Crock Pot. (One of my favorite ways to use my slow cooker!)

Spice – I used the classics Tex-Mex spices: chili powder, cumin, garlic, and oregano. Instead of jalapeno or poblano, I opted to use a bit of adobo sauce that I had on hand. Overall, it’s not too spicy, but you can add additional spice or hot sauce to bring it up a notch if you want!

Veggies – I love to add veggies to foods (beef tacos, pad thai, morning glory muffins) that I know my kids love as it’s a great way to get some more into their diet (and mine). Here I added corn, carrots, and bell pepper. And let’s not forget that the diced tomatoes and onions count as veggies too!

Tortilla Chips or Strips – And, of course, you need some tortillas for chicken tortilla soup! While you could make your own in the oven, being a busy mom, I find it easier to use store-bought. Not to mention, my kids get pretty excited about this too. Seek out a brand that uses quality ingredients and is not too high in salt.

If you have a little extra time or want to reduce sodium further, go ahead and your own tortilla chips. Simply start with corn tortillas, cut them into strips, place them on a baking sheet, spray or brush lightly with oil, season with cumin, and then broil on the middle rack in the oven for 5 minutes, or until crisp but not burned. Enjoy!

Recipe adapted from this recipe by Damn Delicious.

Chicken Tortilla Soup

This chicken tortilla soup is perfect for busy weeknights! Your whole family will love this tasty recipe and if you are lucky you will have leftover for lunch the next day.
Print Recipe
Prep Time 15 mins
Cook Time 25 mins
Total Time 40 mins
Course dinner, Soup
Cuisine American, Tex-Mex
Servings 6

Ingredients
  

  • 1 tablespoon olive, avocado, or organic canola oil
  • 1 med yellow onion
  • 3 medium garlic cloves
  • 1 tablespoon cumin
  • 1 tablespoon chili powder
  • 1/2 teaspoon oregano
  • 1/4 teaspoon garlic powder
  • 1 14.5-oz can fire roasted diced tomatoes no salt added if available
  • 1 1/2 cups frozen corn
  • 4 medium carrots, peeled and diced
  • 1 medium red or yellow bell pepper, diced
  • 1 tablespoon ancho pepper adobo sauce, medium heat (or sub a diced and seeded jalapeno)
  • 1.5 pounds boneless chicken thighs
  • 4 cups chicken stock, low sodium or homemade
  • 1/2 teaspoon Kosher salt plus more to taste
  • Freshly ground pepper to taste
  • 6 ounces tortilla chips or strips (or make your own by slicing whole tortillas into thin strips, spritzing with oil, and then baking in the oven until crispy)
  • 1 med avocado
  • 4 ounces Monterey Jack cheese, grated (use dairy-free or omit as needed)
  • 1/4 cup fresh cilantro
  • 1 med lime sliced into wedges
  • hot sauce for those who like it hot!

Instructions
 

  • Set your Instant Pot? to the saute setting. Add the oil and onion and saute for about 4 minutes, until fragrant and golden.
  • Stir in the garlic, chili powder, cumin, oregano, and garlic powder. Saute for another minute and then add the diced tomatoes, corn, carrots, bell pepper and adobo sauce and stir.
  • Add the chicken, chicken stock, freshly ground pepper to taste, and 1/2 teaspoon of salt. Select the manual setting and set the time for 10 minutes. When finished cooking, do the quick-release method (refer to Instant Pot? instruction manual).
  • Remove the chicken and place onto a cutting board. Let cool for a couple of minutes and then shred using two forks or dice if you prefer. Transfer chicken back to the Instant Pot. Taste and adjust salt and seasoning accordingly, adding 1/4 teaspoon of salt at a time.
  • Serve with tortilla chips, and additional toppings as desired, such as avocado, shredded cheese, fresh cilantro, fresh lime, and hot sauce.
Keyword chicken, chicken thighs, dairy-free, family dinner, gluten-free, instant pot, kid-approved, soup

Instant Pot Chicken Tortilla Soup - perfect for busy family evenings; gluten-free; dairy-free; kid-approved. halsanutrition.com

Roasted Salmon with Avocado Dill Sauce

This roasted salmon with avocado dill sauce is a monthly staple at our house. Roasting fish alongside other veggies on a sheet pan requires minimal effort and thanks to parchment paper, is super easy to clean up!?

salmon with avocado dill sauce

Busy Days

Hello, my friends! I hope you are enjoying springtime. We are off to a running start here with sports and activities every. day. of. the. week. Fortunately, my almost-daily-morning meditation habit helps keep me calm from the start and reminds me to take one (mindful) step at a time. (Well, at least most of the time it helps!)

A Quick Weeknight Dinner

In any case, one daily to-do that doesn’t change is the need to feed my family dinner! When I take the time to plan weekly meals, this is a lot smoother, but at least 1 week a month I wing it, and this is when I turn to simple go-to’s such as this salmon recipe and my sheet pan cod recipe.

I’m lucky that I have a local fish market where I can pop in just before it’s time to cook dinner for fresh fish. But a quick trip to your local grocery store would also work.

salmon with avocado dill sauce

After picking up some fish I look in the fridge or freezer to see what veggies we have on hand, then throw what I can onto a sheet pan and bake it in the oven. Meanwhile, I make an avocado-dill sauce for my husband and me to enjoy (my children don’t know what they are missing!)

As for starchy sides, if it’s a really time-pressed or tired night I might heat up some frozen brown rice (yes, that’s a thing). If I have a few more minutes I will boil baby potatoes or cook quinoa.

salmon with avocado dill sauce

Seeking out Omega-3’s

We are big seafood fans in this house. It’s such a great way to get DHA and EPA, important omega-3 fatty acids that are only found in seafood and algae. For optimal intake, aim for 2-3 servings of seafood a week.

Salmon, herring, sardines, mussels, arctic char, trout, and anchovies are all great sources of omega-3’s that are also low in mercury. Albacore tuna is also high in omega-3’s but kids and women of childbearing age should limit or avoid this fish because it’s high in mercury. Other types of seafood, such as cod and shrimp, also provide omega-3’s–just not as much.

Ok, now let’s get cooking. As always, please use this recipe as a guide and adjust it to your need and liking. Perhaps yours needs to cook a bit longer? Perhaps you would like to serve it with a different veggie? Enjoy!

salmon with avocado dill sauce

Roasted Salmon with Avocado Dill Sauce

This roasted salmon with avocado dill sauce is perfect for a quick weeknight dinner. Make dinner even easier by tossing in some veggies to cook alongside the fish. Simply drizzle veggies with some olive oil, sprinkle on a touch of sea salt, but be sure not to overcrowd the pan as the veggies need room for moisture to escape. The avocado dill sauce adds a delicious touch to the fish, veggies, and any side dishes such as plain potatoes or quinoa. 
Print Recipe Pin Recipe
Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Course Main Course
Cuisine American, Scandinavian
Servings 4

Ingredients
  

  • 2 teapoons olive or avocado oil (plus extra for veggies)
  • 1 1/2 pounds salmon fillets
  • 1/2 teaspoon Kosher or sea salt (plus extra for sauce and veggies)
  • 1/2 cup plain Greek or Skyr yogurt
  • 1 whole avocado, ripe
  • 1/2 whole lemon, juiced
  • 3 tablespoons dill, chopped (or try parsley!)
  • 1 garlic clove, minced (or try 1 tablespoon of chopped chives)

Instructions
 

  • Preheat oven to 350 degrees F. 
  • While the oven is preheating, make the sauce by combining the yogurt, avocado, lemon, garlic, and dill in a mini food processor or blender. Add water, 1 tablespoon at a time if too thick. Season to taste with salt and pepper and additional lemon or garlic.
  • Line a rimmed baking sheet with parchment paper and grease with 2 teaspoons of oil.
  • Season both sides of the salmon with salt and place on the parchment paper. Note: you can leave the salmon as a whole fillet or cut into portion-sized pieces--it will cook a little faster if cut, but in my opinion, it's easier to just leave it whole.
  • If desired, add additional veggies to the sheet pan. If they will need the same amount of time to cook, include them for the whole cooking time--as I did with the sliced fennel and zucchini in the photos. If they need less time, add them later in the cooking process--as I did with the frozen baby peas in the photos. (See recipe notes for more tips.)
  • Bake fish for 20-25 minutes, depending on size and thickness. Drizzle the sauce on top and serve or let everyone take their own sauce (recommended for family-style dinners). Enjoy! 

Notes

Veggie Side Suggestions
...for cooking alongside the salmon on the sheet pan:
Frozen petite peas - simply thaw and add during the last 4-5 minutes of cooking
Zucchini and/or yellow summer squash - slice thinly, drizzle with EVOO, sprinkle with sea salt, and cook alongside the salmon for 15 min to the whole duration
Fennel - slice fennel, drizzle with EVOO, sprinkle with salt, and cook alongside the salmon for the whole duration, ideally flipping over once
Broccoli - cut into bite-sized florets, toss with EVOO, sprinkle with salt, and cook alongside the salmon for the whole duration, tossing once
Asparagus - trim ends, toss with EVOO, sprinkle with salt, and cook alongside the salmon for the last 15 minutes of cooking
?
Keyword family dinner, mercury, omega-3's, salmon, seafood

 

References:

https://www.ewg.org/research/us-gives-seafood-eaters-flawed-advice-on-mercury-contamination-healthy-omega-3s

Simple Golden Milk Chia Pudding

This Golden Milk Chia Pudding is made with siggi’s coconut yogurt and exotic spices. It’s simple to make and perfect for breakfast or snack time.
golden milk chia yogurt with siggi's

This post is sponsored by Living Plate Meal Plans and siggi?s. As always, all opinions are my own. Thanks for supporting the brands that I love and trust!

Looking for a healthy snack or breakfast idea to add to your repertoire? Then you have to give this Golden Milk Chia Pudding a try!

Protein-Packed Yogurt

This pudding is made with siggi’s coconut yogurt, one of my favorite yogurt brands. In addition to its great taste, this yogurt is high in protein and lower in sugar than traditional varieties. Siggi’s yogurt is made with simple ingredients for just the right amount of flavor and sweetness. And, of course, it has all those gut-healthy probiotics too!

siggi's golden milk chia pudding

The Might Chia Seed

Another key ingredient of this recipe? Chia seeds!

I’m a huge fan of chia seeds. Did you know that 1 chia seed can hold 12 times its weight in water? Yep, this water absorption is partly what makes it so suitable for pudding. (It also makes it great for making homemade jam.)

Chia seeds are also packed with important nutritional components, including:

  • fiber (a 2-tablespoon serving has 11 grams!)
  • omega-3-fatty acids (a serving has 5 grams!)
  • protein
  • calcium
  • magnesium
  • iron
  • antioxidants

In addition to this pudding, I love to add chia seeds to overnight oats, smoothies, cookies, scones, and oatmeal.

Exotic Spices

If you have been reading this blog for a while, you probably know that I’m a lover of all things cardamom. So I’m pretty excited that this recipe features one of my favorite spices.

It also has turmeric, which has been shown to have natural anti-inflammatory components. The catch is that in order to maximize its absorption you need a dash of black pepper. Hence the black pepper in the recipe!

It’s the combination of turmeric and ginger, another natural anti-inflammatory, along with cinnamon, that are key to making a “Golden Milk.” If you are a fan of this combo then you have to also check out my Iced Ginger Turmeric Smoothie–it’s soo good!

siggi's golden milk chia pudding

Simplify Your Life with Meal Plans!

There is no question that planning your meals can help you eat healthier and save time and money. But I also get that meal planning takes a lot of time and energy. On most weeks I use my simplified meal planning template and theme nights to quickly plan out dinners.

But if you want an even quicker approach, new ideas, or a complete breakfast through dinner plan, I highly recommend my Living Plate Meal Plans. My general recommendation for most people is to start with the anti-inflammatory meal plan–it’s perfect for individuals of all ages and this Golden Milk Chia Pudding is just one of the delicious recipes featured on it.

Bonus Surprise

I’m giving away 10 free 1-month meal subscriptions! Just leave a comment on this post or the corresponding Facebook post and tell me what your favorite snack is. Winners will be selected at random and notified via messaging or email. Contest ends Friday, April 12th.

golden milk chia yogurt with siggi's

Golden Milk Chia Pudding

This Golden Milk Chia Pudding is made with siggi's yogurt and exotic spices for a tasty, nourishing breakfast or snack.
Print Recipe Pin Recipe
Prep Time 10 mins
Resting Time 4 hrs
Total Time 10 mins
Course Breakfast, Dessert, Snack
Cuisine American, Gluten-free, Icelandic, Mediterranean, Vegetarian
Servings 3

Ingredients
  

  • 1 ? cups milk of choice (I used oat milk)
  • 1 5.3 ounce container siggi?s coconut ?yogurt
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon ground turmeric
  • 1/4 teaspoon ground ginger
  • 1/4 teaspoon ground cardamom
  • 1 pinch black pepper (will help you absorb turmeric, but totally optional)
  • 1 teaspoon vanilla extract
  • 1 1/2 tablespoon maple syrup, or sweetener of choice
  • 1/2 cup chia seeds
  • 1 cup fresh berries

Instructions
 

  • Place milk through syrup in a large mason jar (should be able to hold at least 2 1/2 cups) or bowl and cover and shake or whisk to combine. Add chia seeds and shake/whisk again.
  • Let sit for 10 minutes, then shake/whisk again. 
  • Place in refrigerator for 4 hours or overnight.
  • Portion into 2-3 servings (depending on your appetite!) and enjoy with fresh berries and a dollop of coconut yogurt if desired. Store leftovers in an airtight glass container in the refrigerator for up to 4 days.

Notes

Topping ideas:
Additional coconut yogurt?
Fresh berries (blackberries, raspberries, blueberries, strawberries, currants)
Other sliced fresh fruit
Fresh mint or parsley
?

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