Fire up the grill because things are about to get real flavorful! This juicy Grilled Pork Tenderloin will have you and everyone around the table mmm’ing at every bite! It’s made flavorful thanks to the Ultimate BBQ Rub as well as a garlicky Avocado Green Sauce for topping the pork with.

This post was created in partnership with the Minnesota Pork Board.

Photo of Grilled Pork Tenderloin on a black serving board topped with Avocado Green Sauce.

The only Grilled Pork Tenderloin recipe you’ll need for your summer grilling.

My newest goal this Summer is to learn how to master the grill! I have decided that there’s no better time to achieve this goal, then right now with all of the extra time we are spending at home. Normally my husband runs the grill and he really does a fantastic job at it but I’ve decided that it’s time I learn, too. So together, he and I created this Grilled Pork Tenderloin recipe for you. A recipe that even a beginner griller, like myself, can make.

This Grilled Pork Tenderloin recipe is a great way to kick-off summer grilling! It’s easy to make, incredibly flavorful and juicier than ever. I like to serve it with grilled asparagus from my backyard and Crispy Garlic Ranch Roasted Potatoes or a Massaged Kale Salad and baked or grilled sweet potato. And while I highly recommend not skipping the Avocado Green Sauce because it’s one of my most favorite sauces that goes on everything plus it’s easy to make, it certainly is optional – you could also serve the pork with your favorite BBQ sauce.

Photo of Grilled Pork Tenderloin on a black serving board topped with Avocado Green Sauce.

Let’s talk about the rub. A mix between a marinade and a dry rub – it’s a wet rub.

Okay, this rub! You grilling guys and gals – it’s The Ultimate BBQ Rub! When creating this recipe, my husband and I tried a dry rub (or two) as well as a marinade. While both were very good, it wasn’t until we tested this ‘wet rub’ that we knew we created a blog-worthy recipe! This BBQ Rub can be used on all different kinds of meats, cuts of meats and even seafood. It has incredible flavor and the paste-like consistency of the wet rub really sticks to the pork nicely even while grilling. While it’s totally optional, if you want to take the flavor to the next level, you can apply the rub 30 minutes to 8 hours before grilling.

What’s the difference between Pork Tenderloin and Pork Loin?

While one would think these two cuts of meat are close to the same, that’s not the case. Pork loin and pork tenderloin are cut from different parts of the animal. Pork tenderloin is thin and small and about 1 – 1 1/2 lbs. in size while pork loin is wide and can be fairly large in size – think a 2-5 lb. roast. One main difference is how you cook them. Pork tenderloin is best cooked over fairly high heat and quick while pork loin is best to be cooked slower and at lower to moderate temperatures. Both cuts are fairly lean.

Grilled Pork Tenderloin Ingredients

  • Pork tenderloins
  • BBQ Spice mix – paprika, garlic powder, onion powder, chili powder, cumin, chipotle powder (use smoked paprika or omit for less heat), sea salt and pepper
  • Coconut sugar – omit for Whole30
  • Lime juice – lime juice add so much flavor to both the BBQ Rub and Avocado Green Sauce
  • Avocado oil or olive oil – recommend avocado oil for grill as it has a much higher smoke point than olive oil.
  • Fresh herbs – recommend a mix of cilantro and parsley.
  • Garlic – 1 -2 cloves depending on how garlicky you want the sauce.
  • Avocado – avocado should be slightly soft to touch – similar to a feeling of a juicy peach that’s ready to eat.
  • Crushed red pepper flakes – feel free to add more if you want a little extra kick.

Photo of Grilled Pork Tenderloin sliced, topped with avocado green sauce and served on a plate with a white bowl holding avocado green sauce.

How to make Grilled Pork Tenderloin

This recipes consists of 3 main steps:

  • Step 1: Make the rub by combining all of the rub ingredients in a bowl. Stir until well mixed and paste forms. This can be made a day or two in advance.
  • Step 2: Pat the pork with a paper towel to absorb as much moisture and liquid as possible. This will help the rub to stick on better. Smear the pork tenderloins liberally with the rub until all of the surface area is covered with a thick layer. Grill the pork to an internal temperature of 145℉. Before slicing into 3/4-1 inch thick pieces. Allow the pork to rest under a foil tent for 5-10 minutes.
  • Step 3: While the pork is grilling, make the optional Avocado Green Sauce. This can be made a day or two in advance.
  • Step 4: Serve the pork topped with Avocado Green Sauce and a couple of your favorites sides (see ideas below).

See detailed instructions below.

Sides that pair well with Grilled Pork Tenderloin

There are endless options when it comes to sides to serve Grilled Pork Tenderloin with. You can keep it simple by serving it with your favorite grilled or roasted vegetables, a side salad and/or grilled or baked sweet potatoes (or potatoes). Whatever you have on hand. If you’re looking for a little more – here are 5 tasty sides that pair nicely with Grilled Pork Tenderloin.

For all of our salads and sides click here.

Other pork recipes

A big thanks to Minnesota Pork for putting us up to the challenge to create this recipe and for sponsoring today’s blog post. I also want to take a moment to sincerely thank the Minnesota pig farmers (and all farmers) who are working hard to provide healthy food to our families even when times in the world are tough!

Hungry for More? Subscribe to get our newsletter delivered straight to your inbox! And be sure to stay in touch on Facebook, Twitter, Pinterest and Instagram for all of the latest updates.

Let’s Get Cookin’

Grilled Pork Tenderloin with Avocado Green Sauce

Fire up the grill because things are about to get real flavorful. This juicy Grilled Pork Tenderloin will have you and everyone around the table mmm’ing at every bite! It’s made flavorful thanks to the Ultimate BBQ Rub as well as a garlicky Avocado Green Sauce for topping the pork with.

  • Author: Stacie Hassing
  • Prep Time: 20 min
  • Cook Time: 20 min
  • Total Time: 40 minutes
  • Yield: 8 servings 1x
  • Category: Entree
  • Method: Grill
  • Diet: Gluten Free

Ingredients

  • 2 pork tenderloins (22 1/2 lbs.)

For the Ultimate BBQ Rub:

  • 2 tsp. paprika
  • 2 tsp. garlic powder
  • 1 tsp. onion powder
  • 1 tsp. chili powder
  • 1/2 tsp. cumin
  • 1/2 tsp. chipotle powder (use smoked paprika for less heat)
  • 1 tsp. sea salt
  • 1/2 tsp. pepper
  • 1 Tbsp. coconut sugar (may sub brown sugar or omit for Whole30)
  • 2 Tbsp. avocado oil or olive oil
  • 2 Tbsp. lime juice

For the Avocado Green Sauce (optional):

  • 1/4 cup olive oil or avocado oil
  • 1/4 cup lime juice (juice of about 1 medium lime)
  • 1 cup fresh herbs, roughly chopped (mix of parsley and cilantro)
  • 12 cloves garlic
  • 1 medium avocado, peeled pitted and cut in half (slightly soft)
  • 1/2 tsp. sea salt
  • 1/4 tsp. crushed red pepper flakes (add more for more kick)

Instructions

  1. With paper towels, pat the pork tenderloins to absorb as much moisture as possible.
  2. In a small bowl combine all of the BBQ rub ingredients and stir to combine.
  3. Smear the pork tenderloins with the BBQ rub and spread out until evenly and fully covered – a nice thick layer.
  4. Optional step – let the pork tenderloins marinate for 30 minutes to 8 hours.
  5. Preheat grill to high heat, 450℉. Once preheated, place the pork tenderloins on the grill and cook for 2 minutes on each side. Then cook until internal temp reaches 145℉, flipping half way through (around the 10 minute mark). Grill time will depend on grill used and thickness of pork tenderloins. Most important part is that internal temp reaches 145℉.
  6. Optional step – while the pork is on the grill, prepare the Avocado Green Sauce by adding all of the sauce ingredients to a small food processor or blender, and blending until desired consistency is achieved, as chunky or as smooth as you’d like.
  7. Once internal temp reaching 145℉ remove from the grill. Place the pork tenderloin on a clean plate and cover with a foil tent for 5-10 minutes. After the time is up, slice into 3/4-1 inch pieces.
  8. Serve topped with Avocado Green Sauce and favorite sides.

Nutrition

  • Serving Size: 1/8 of recipe + ~2 Tbsp. sauce
  • Calories: 210
  • Sugar: 2 g
  • Sodium: 440 mg
  • Fat: 12 g
  • Saturated Fat: 2 g
  • Carbohydrates: 4 g
  • Fiber: 1 g
  • Protein: 24 g

 

Pin now, make later!


This post was made possible by our friends at the Minnesota Pork Board. Although we received compensation for this post, the opinions expressed here are – as always – 100% our own. Thank you for supporting the great companies we work with thereby allowing us to continue creating great recipes and content for you.

All photos and content are copyright protected. Please do not use our photos without prior written permission. If you wish to republish this recipe, please rewrite the recipe in your own unique words and link back to the source recipe here on The Real Food Dietitians. Thank you!

 

About Stacie Hassing

Stacie is a Licensed and Registered Dietitian from rural southern Minnesota where she and her husband reside on 5 acres with their two pups, Walter & Lucy. She’s a creator of simple and wholesome recipes, a lover of nature, a crossfitter, a seasonal runner, and she’s on a mission to inspire as many as she can live a healthier and happier life from the inside out.





Source link


While each day should be a celebration of mothers and all that they do day in and day out, Mother's Day is when we really let our moms know how much they mean to us. If you're trying to find the ideal gift this year, consider the Hallelujah Diet list of ideas. You may also want to show your love with the gift of wholesome food. After all, what better way to celebrate Mother's Day than with a beautiful plant-based meal?

Dairy-Free Spinach Quinoa Chickpea Omelet
Brunch has become a staple of Mother's Day celebrations. If you plan to surprise mom with breakfast in bed this year, be sure to include this dairy-, soy- and gluten-free vegan omelet. This recipe from the Vegan Richa blog is filled with lots of spices and flavor and makes for a hearty main breakfast dish. You can mix up this recipe to include as many other veggies as you'd like. This recipe yields three large omelets.

Ingredients:

  • 1/2 cup lightly packed spinach
  • 2 tablespoons packed cilantro
  • 1/2 cup cooked quinoa
  • 1 tablespoon flaxmeal
  • 1 cup water
  • 1/4 teaspoon salt
  • 1/4 teaspoon each of garlic powder, mustard powder, cumin powder, cayenne powder
  • A generous pinch of black salt
  • 2 teaspoon nutritional yeast (optional)
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon lemon juice
  • 2 tablespoons finely chopped red onion

Directions
Combine first 10 ingredients in a blender or food processor until smooth. Add onion and any other veggies you may like into the batter, but do not blend. Heat a griddle and once ready, pour 1/2 cup of batter into pan, turning so it reaches all corners. Cook for about 5 to 7 minutes, until slightly golden. Flip and cook on the other side for about 5 to 6 minutes. Serve warm and folded in half, like a traditional omelet. You can also add more raw veggies inside.

Add raw vegetables to this dairy- and gluten-free take on the traditional omelet.Add raw vegetables to this dairy- and gluten-free take on the traditional omelet.

Raw Zucchini Noodles and Raw Homemade Pesto
If you're in charge of putting together the big Mother's Day dinner, you're going to want a hearty meal that will feed and please everyone. A big bowl of raw zucchini noodles can do the trick, especially when it's topped with this mouth-watering homemade pesto sauce from Raw Food Made Easy. Once you've peeled and sliced the zucchinis in a food processor, get to work with the pesto.

Ingredients:

  • 2 cups basil leaves, stemmed and firmly packed
  • 1/4 cup extra-virgin olive oil
  • 1 teaspoon crushed garlic
  • 1/4 teaspoon plus 1/8 teaspoon salt
  • 1/4 cup pine nuts, walnuts, or pecans
  • 2 large zucchinis (peeled & course grated or sliced in a food processor)

Directions
Take the basil leaves, oil, garlic and salt and add to food processor. Pulse until completely smooth. Add pine nuts and blend until relatively combined, some pine nuts will still be visible in sauce. You may need to stop occasionally to scrape down sides. Pour sauce over zoodles and toss to coat.

Made raw zoodles with homemade raw pesto for mom.Make raw zoodles with homemade raw pesto for mom.

Oat and Carrot Cacao Bites
And don't forget about dessert! Treat your mother to something sweet to finish the day, with these raw chocolate bites from the Forks Over Knives' recipe blog. Packed with both fruit and veggies, these raw cacao bites are great source of energy and a sweet-tasting delight. Best of all, this dessert is quite simple to make.

Ingredients:

  • 1 carrot
  • 3 dried figs
  • 3 dates
  • 1 banana
  • 1/2 cup gluten-free rolled oats
  • 2 teaspoon raw cacao
  • Shredded coconut (optional)

Directions
First, peel and dice carrots. Add diced carrots to food processor with figs and dates. Pulse until well blended. In a large bowl, mash banana and mix in gluten-free rolled oats. Add carrot mix and the raw cacao. Once mixture is well combined, shape into 1-inch round balls. In another bowl, pour in shredded coconut. Roll each ball in shredded coconut until covered.

The post Plant-Based Mother’s Day Recipes appeared first on Plant-Based Diet – Recipes & Weight Loss Supplements | Hallelujah Diet.



Source link


A simple meat and potatoes dish gets a convenient and flavorful upgrade thanks to garlic and parmesan in this weeknight-perfect Sheet Pan Parmesan Steak and Potatoes meal. It’s simple enough for everyday yet impressive enough for a date night in or special occasion.

This post was created in collaboration with The Little Potato Company.

Spring flavors, serious comfort

Now that spring is here, we can’t get enough of simple meals that feature in-season produce like Creamer potatoes and asparagus. Even if you are spending more time at home these days, you can still make use of these spring veggies by combining them with quick-cooking flank steak on a sheet pan with a liberal dusting of salty-savory parmesan cheese to make this Sheet Pan Parmesan Steak and Potatoes meal. It’s a serious comfort food meal that’s perfect for these warmer days when a soup or stew is just too much. 

 

Small but mighty

Do you ever find yourself rummaging through the potatoes in the store to find the smallest ones? I definitely do! Little potatoes are so convenient, they cook quickly, and their high skin-to-flesh ratio means more crispy skin and edges to enjoy when they’re roasted. They’re also great for potato salads or simply serving boiled with a healthy dose of butter and fresh herbs.

Given my love of small potatoes, it’s only natural that we’d partner with The Little Potato Company to use their Dynamic Duo red and white Creamer potatoes to make a one-pan meal that the whole family will love. These little red and white beauties play beautifully together in terms of both taste and presentation with their pretty skins, silky smooth textures, and subtle, harmonious flavors.

The Little Potato Company bagged potatoes are non-GMO and are grown in Canada and the United States. Sign up for more fresh spring recipe ideas here.

More than just a starchy side dish

Over the years potatoes have gotten a bad rap for being ‘just a starch’ but it’s simply not true. In addition to being a complex carbohydrate and good source of fiber, potatoes are also good sources of:

  • Potassium
  • Vitamin C
  • Vitamin B6
  • Manganese
  • Magnesium
  • Folate
  • Niacin
  • Phosphorus

And they’re delicious! Especially these little red and yellow Creamer potatoes that are just ready to soak up the flavor of your favorite olive oil and fresh garlic.

How to Make Sheet Pan Parmesan Steak and Potatoes

If you’re new to sheet pan meals, you’re going to love how easy this meal is to make. Because you use just one pan and one small bowl, clean up is a breeze. And if you want to get really minimalist when it comes to dishes, try eating it right from the pan like my family did the first time I made this Sheet Pan Parmesan Steak and Potatoes. I placed the pan on the table with forks and when I turned to go back into the kitchen to get plates they had already started eating right from the pan, so we went with it. #platesoptional

 

Step 1: Preheat the oven to 375℉. Position the baking rack in the middle of the oven.

Step 2: Place the potatoes on a baking sheet and toss with olive oil, minced garlic, and salt. You shouldn’t have to cut them if they’re very small but if you do, arrange them cut side down for maximum crispiness.

Step 3: Bake the potatoes for 15-20 minutes or until tender and lightly browned. While the potatoes are baking, combine minced garlic, parmesan cheese, olive oil and salt, and black pepper in a small bowl and rub this over both sides of the steak. 

 

Step 4: Remove the pan from the oven and turn the oven to the broil setting. Move the potatoes to one side of the baking sheet making space for the asparagus. Drizzle the asparagus with oil and sprinkle with salt and pepper before adding the steak to the other side of the pan. 

Step 5: Return the pan to the oven and broil for 8-10 minutes, flipping the steak halfway through cooking time, or until the steak is cooked to your liking (this should give you a medium-rare steak, cook longer if you like yours less rare).

Step 6: Remove the pan from the oven when the steak is done to your liking and sprinkle with a little more parmesan cheese and fresh parsley. Serve with a crisp green salad, if you’d like.

What you’ll Need to Make Sheet Pan Steak and Potatoes

  • Large rimmed baking sheet
  • Small bowl
  • Flank steak
  • Small potatoes (Little Potato Company Dynamic Duo bagged potatoes are a naturally great choice – click here to find them in a store near you)
  • Asparagus
  • Garlic
  • Parmesan cheese (shredded or grated will work)
  • Olive oil
  • Salt and Pepper
  • Parsley

Hungry for More? Subscribe to get our newsletter delivered straight to your inbox! And be sure to stay in touch on Facebook, Twitter, Pinterest and Instagram for all of the latest updates.

Let’s Get Cookin’

Sheet Pan Parmesan Steak and Potatoes

Ingredients

Ingredients:

  • 1 ½ lbs. Flank steak, patted dry (may substitute skirt or hanger steak)
  • 2 lbs. Little Potato Company Dynamic Duo bagged potatoes 
  • 1 lb. asparagus,  trimmed
  • 3 garlic cloves, minced and divided
  • ½ cup shredded parmesan cheese, divided
  • 1 Tbsp + 2 tsp. olive oil
  • 1 tsp. salt, divided
  • ¼ tsp. black pepper
  • Fresh parsley, chopped, for garnish

Instructions

  1. Preheat the oven to 375℉. Position the baking rack in the middle of the oven. 
  2. Place potatoes on a baking sheet and toss with 1 Tbsp olive oil, ⅓ of the minced garlic, and ½ tsp salt (if potatoes are cut, arrange them cut side down). 
  3. Bake potatoes for 15-20 minutes or until tender and lightly browned.
  4. While potatoes are baking, combine the remaining minced garlic, ¼ cup parmesan cheese, 1 tsp. oil and ½ tsp salt and black pepper in a small bowl. Rub over both sides of steak. 
  5. Remove pan from oven and turn oven to broil setting. Move the potatoes to one side of the baking sheet. Place asparagus on the other side of the baking sheet and toss with 1 tsp oil, leaving enough room down the middle for the steak. 
  6. Place the steak on the sheet pan between the potatoes and asparagus. Return the pan to the oven and broil for 8-10 minutes, flipping steak halfway through cooking time, or until the steak is cooked to your liking (this should give you a medium-rare steak).
  7. During broiling, if the potatoes are browning too quickly, lay a piece of foil over the potatoes (you don’t need to secure it tightly to the pan, this is just to deflect some of the heat from the broiler). 
  8. Remove pan from the oven when the steak is done to your liking. Sprinkle remaining ¼ cup shredded cheese over potatoes. Garnish with chopped parsley, coarse salt, and cracked black pepper. 

Pin it now & Make it later!

Pin image for Sheet Pan Parmesan Steak and Potatoes


This post was made possible by our friends at Little Potato Company. Although we received compensation for this post, the opinions expressed here are – as always – 100% our own. Thank you for supporting the great companies we work with thereby allowing us to continue creating great recipes and content for you.

Photo Credit: The photos in this blog post were taken by Jess of Plays Well with Butter

 

 

About Jessica Beacom

Jessica is a Registered Dietitian Nutritionist living in Boulder, CO with her hubby and two daughters. She’s been described as a ‘real food evangelist’ and loves sharing her knowledge with others to help them break free of the diet mentality and find their own food freedom. In her spare time she enjoys CrossFit, telemark skiing, mountain biking, teaching herself how to play the banjo and camping out under the stars.





Source link


These healthy meal prep breakfast ideas are perfect for busy mornings or when you’re on the go!

Having a variety of ideas for breakfast that you can meal prep in advance will help you maintain your healthy eating habits, start the day off with a nourishing meal, and keep your breakfast ideas fun and exciting.

In this article, you’re going to learn how to make a balanced breakfast, plus several ideas for what you can make for breakfast along with a few things to consider when planning your meal prep.

The Key to a Healthy Breakfast: Feeling Full and Energized

The purpose of breakfast meal prep is to ensure that you have a healthy start to your busy day. So a key thing to keep in mind is making sure you have a balanced meal.

The simple formula I use is called the Foundational Five.

The Foundational Five is a made up of a variety of nutrients to refer to whenever you’re creating or building a meal. It’s made up of five elements: protein + fat + starchy carbohydrates + non-starchy carbohydrates + flavor factor.

This helps ensure you have a variety of nutrients on your plate that keep you full and energized and also support your digestion and overall wellbeing.

You can grab my free guide for creating healthy eating habits, where I share examples of what foods are included in each of those groups and how to use that at every meal!

As you’re putting together your meal prep breakfast plan for each week, be sure that you’re making each breakfast a Foundational Five meal.

Meal Prep Breakfast Ideas to Grab and Go in the Mornings

Meal prep is such a great tool to use to support you in maintaining healthy eating habits. Our lives are busy and being able to plan and work around our schedules is important to be able to eat well on a daily basis.

Here are a few ideas for breakfast that you can meal prep in advance that both store well and travel well for mornings you’re on-the-go.

Smoothies

Everyone loves a good smoothie!

There are so many varieties of smoothies you can make, which makes them an perfect option for breakfast meal prep because you can rely on always making a smoothie, but simply changing up what ingredients you blend together so you don’t have to have the same thing every day or week.

When you’re making smoothies for your breakfast meal prep, there’s a couple of methods you can use!

  1. The Night Before Option: The first is to simply make the smoothie every night so it’s ready to go in the morning. You blend all of your ingredients and transfer into a to-go cup so that all you have to do in the morning is open the fridge!
  2. The Freezer Method: The second option is to wash and prep all of your ingredients and put them in the freezer into individual reusable bags or glass jars. You first need to freeze your ingredients on a baking sheet with parchment paper so they don’t get stuck together. THen you can evenly divide all ingredients out for each day/each recipe into a reusable freezer bag. Then all you do is literally grab the bag out of the freezer, put the contents in the blender, add liquid, and blend! Breakfast in less than 5 minutes.

Here are some recipes to try:

Yogurt Bowls

Another great option is the yogurt bowls.

They differ from smoothies because the density of the yogurt makes it a little easier to add toppings which can be a great way to add texture to the meal.

When you’re making yogurt bowls as a grab-and-go meal prep breakfast, keep the toppings separate from the yogurt until you’re ready to eat to keep them fresh and prevent them from getting soft or soggy.

In one meal prep container, add your yogurt. Make this container a little larger, so on the day-of, you can add your toppings and mix together.

In another container, add fruit toppings, like sliced peach, mango, strawberries, blueberries, etc.

In a third container add in the crunchy components, like homemade granola, a sprinkle, or flax or hemp seeds.

Chia Pudding

Chia pudding is a fun way to add variety to your day and it’s super simple to make. Chia seeds are great for gut health, and an excellent way of increasing your fiber intake.

The base is 1/2 cup of chia seeds and 1 cup of non-dairy milk. Mix them together with an optional sweetener in a mason jar and let sit in the refrigerator for at least 1 hour until gel forms

Then add in fresh fruit or superfoods and you’re good to go!

A few of my favorite combinations are:

  • Pear + Pistachios + Honey
  • Almond butter + Cocoa powder + Maple syrup + Dark chocolate chips
  • Strawberries + Banana slices + Vanilla protein powder

Veggie Egg Bake

Eggs are an excellent source of protein, healthy fats, and egg yolks are mineral-rich. Eggs are also versatile — enjoy them for breakfast or for dinner.

This Veggie Egg Bake is incredibly simple to make and relatively quick to cook and it reheats really well, which isn’t common with egg dishes.

Always store in an airtight glass container that will keep it fresh and make it easy to reheat.

Overnight Oats

Overnight oats are another meal prep breakfast option to keep in mind.

Similar to the chia pudding, you can make the base using oats and plant-based milk and then change up the toppings and add-ins each day to keep things fun.

To make the base, mix 1/2 cup of gluten-free rolled oats with 1 cup of plant-milk in a mason jar.

Then you can add any toppings you’d like, like fresh fruit, seeds, nuts, and a sweetener.

Here are a few of my favorite combos:

  • Tropical Mint: 1/2 tablespoon maple syrup + 1/2 kiwi fruit, chopped + 1/2 mango, diced + hemp seeds and fresh mint to garnish
  • Berry Chia:1/2 tablespoon maple syrup + 1 cup blackberries + 1/2 cup blueberries + chia seeds to garnish
  • Citrus: 1/2 tablespoon maple syrup + juice of 1 lemon + 1 blood orange + bee pollen and a pinch of sea salt (optional) to garnish

How to Put Together the Perfect Week of Healthy Meal Prep Breakfasts

There’s a couple of ways you can put these meal prep breakfast ideas into practice and it’s really up to your personal preference!

Here are some steps I recommend to help you find what works for you!

1. Which Days Do You Make Breakfast in the Morning

How many days each week do you have time to make your breakfast in the morning and eat a home? On those days, ideally, what would you love to have for breakfast?

On those days, try to have something planned, even if you’re making it fresh.

Maybe you really enjoy a healthy egg dish or gluten-free chocolate waffles with fresh fruit for brunch on the weekend. Or maybe that’s when you fully enjoy a smoothie bowl post-workout.

Based on what you’re eating those days, that can help you pick something different for the days you have to prep.

2. Choose How Much Variety You Enjoy For Your Breakfast Meal Prep

Some people can easily eat the same thing every day for breakfast, while others can’t stand that thought. What do you prefer?

If you don’t mind having the same thing every day for breakfast, each week, you can pick something different to meal prep for breakfast. That way you have some variety, but it makes it easy for meal prep to make the same thing for one week.

If you don’t like having the same thing every day, pick 2 or 3 breakfast recipes. That way you don’t need to have the same thing more than twice in one week.

3. Breakfast Meal Prep for On-The-Go vs. Eating at Home

The last thing to consider is if you simply need to cut down on the time it takes to make breakfast in the morning or if you truly need an on-the-go option.

Ideally, we’re sitting at a table being fully present and mindful while eating. So ask yourself, if I meal prep this breakfast ahead of time, would I be able to take even just ten minutes to sit at a table and enjoy it.

Of course, not every situation allows for that and that’s okay. But be honest with yourself and use meal prep as a tool to give yourself that time if possible.

NS Recommends

Additionally, here are some of our favorite tools to help with breakfast meal prep:

Connect With Me

I love seeing you put what you learn here on the blog into practice!

Show off your breakfast meal prep by tagging me on Instagram with @nutritionstripped or you can share it with the Nutrition Stripped community by tagging #nutritionstripped!





Source link


While each day should be a celebration of mothers and all that they do day in and day out, Mother's Day is when we really let our moms know how much they mean to us. If you're trying to find the ideal gift this year, consider the Hallelujah Diet list of ideas. You may also want to show your love with the gift of wholesome food. After all, what better way to celebrate Mother's Day than with a beautiful plant-based meal?

Dairy-Free Spinach Quinoa Chickpea Omelet
Brunch has become a staple of Mother's Day celebrations. If you plan to surprise mom with breakfast in bed this year, be sure to include this dairy-, soy- and gluten-free vegan omelet. This recipe from the Vegan Richa blog is filled with lots of spices and flavor and makes for a hearty main breakfast dish. You can mix up this recipe to include as many other veggies as you'd like. This recipe yields three large omelets.

Ingredients:

  • 1/2 cup lightly packed spinach
  • 2 tablespoons packed cilantro
  • 1/2 cup cooked quinoa
  • 1 tablespoon flaxmeal
  • 1 cup water
  • 1/4 teaspoon salt
  • 1/4 teaspoon each of garlic powder, mustard powder, cumin powder, cayenne powder
  • A generous pinch of black salt
  • 2 teaspoon nutritional yeast (optional)
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon lemon juice
  • 2 tablespoons finely chopped red onion

Directions
Combine first 10 ingredients in a blender or food processor until smooth. Add onion and any other veggies you may like into the batter, but do not blend. Heat a griddle and once ready, pour 1/2 cup of batter into pan, turning so it reaches all corners. Cook for about 5 to 7 minutes, until slightly golden. Flip and cook on the other side for about 5 to 6 minutes. Serve warm and folded in half, like a traditional omelet. You can also add more raw veggies inside.

Add raw vegetables to this dairy- and gluten-free take on the traditional omelet.Add raw vegetables to this dairy- and gluten-free take on the traditional omelet.

Raw Zucchini Noodles and Raw Homemade Pesto
If you're in charge of putting together the big Mother's Day dinner, you're going to want a hearty meal that will feed and please everyone. A big bowl of raw zucchini noodles can do the trick, especially when it's topped with this mouth-watering homemade pesto sauce from Raw Food Made Easy. Once you've peeled and sliced the zucchinis in a food processor, get to work with the pesto.

Ingredients:

  • 2 cups basil leaves, stemmed and firmly packed
  • 1/4 cup extra-virgin olive oil
  • 1 teaspoon crushed garlic
  • 1/4 teaspoon plus 1/8 teaspoon salt
  • 1/4 cup pine nuts, walnuts, or pecans
  • 2 large zucchinis (peeled & course grated or sliced in a food processor)

Directions
Take the basil leaves, oil, garlic and salt and add to food processor. Pulse until completely smooth. Add pine nuts and blend until relatively combined, some pine nuts will still be visible in sauce. You may need to stop occasionally to scrape down sides. Pour sauce over zoodles and toss to coat.

Made raw zoodles with homemade raw pesto for mom.Make raw zoodles with homemade raw pesto for mom.

Oat and Carrot Cacao Bites
And don't forget about dessert! Treat your mother to something sweet to finish the day, with these raw chocolate bites from the Forks Over Knives' recipe blog. Packed with both fruit and veggies, these raw cacao bites are great source of energy and a sweet-tasting delight. Best of all, this dessert is quite simple to make.

Ingredients:

  • 1 carrot
  • 3 dried figs
  • 3 dates
  • 1 banana
  • 1/2 cup gluten-free rolled oats
  • 2 teaspoon raw cacao
  • Shredded coconut (optional)

Directions
First, peel and dice carrots. Add diced carrots to food processor with figs and dates. Pulse until well blended. In a large bowl, mash banana and mix in gluten-free rolled oats. Add carrot mix and the raw cacao. Once mixture is well combined, shape into 1-inch round balls. In another bowl, pour in shredded coconut. Roll each ball in shredded coconut until covered.

The post Plant-Based Mother’s Day Recipes appeared first on Plant-Based Diet – Recipes & Weight Loss Supplements | Hallelujah Diet.



Source link


5 ingredients is all you need to make a batch of these easy Homemade Peanut Butter Granola Bars. They’re gluten-free, soft-baked, studded with chocolate chips and perfect for healthy snaking. You’ll never need to or want to buy a store-bought granola bar again!

Skip the grocery store and make granola bars right in the comfort of your own kitchen!

Not only will you save money, but you’ll also be 100% in control of what’s going into the granola bars. Many of the store-bought granola bars come with a lengthy list of ingredients, are made with refined sugars and also include an array of pesky preservatives so they’re able to hang out on the shelves for a longer duration of time. These 5-Ingredient Peanut Butter Granola Bars are simple to make, made with only real food ingredients and are refined sugar-free. Best of all, you know exactly what goes into them! Peanut buttery, chocolatey, subtly sweet and soft baked! You can’t beat that.

How to spruce them up with what you have on hand

I left this recipe pretty lean with only a few ingredients, but by all means, feel free to customize the bars and make them your own by adding a few extra ingredients. Simply take a quick scan of what’s floating around in your pantry and get creative with what you have on hand. Some of my favorite additions include dried cherries or cranberries, raisins, chopped dates, dried blueberries, coconut flakes, sunflower seeds, pumpkin seeds, chia seeds, hemp seeds, walnuts, pecans, almonds, cinnamon, nutmeg, or pumpkin pie spice. Let your kids use their creativity and have them choose a couple of additional ingredients.

Peanut Butter Granola Bars Ingredients

  • Rolled Oats – simple, old fashioned rolled oats
  • Natural Peanut Butter – I like the drippy kind of peanut butter made with only peanuts and maybe a little salt but use what you have on hand. Feel free to sub any kind of nut or seed butter.
  • Maple Syrup – could also substitute honey
  • Chocolate Chips – because chocolate and peanut butter is a pair that can’t be beat.
  • Eggs – looking for an egg-free or vegan-friendly option? You got it, feel free to substitute 2 flax eggs. Instructions below.
  • BONUS Add-in’s – get creative with what you have on hand. See suggestions above.

Can I add protein powder?

If you’re looking for a boost of protein you can certainly add your favorite protein powder. Simply substitute 1/2 cup of protein powder for 1/2 cup of the oats. I would suggest an Organic Whey Protein or an Organic Plant Based Protein.

Can I make the Peanut Butter Granola Bars peanut or nut-free?

Absolutely! Feel free to use any nut or seed butter of your choice.

5 ingredients is all you need to make a batch of these easy Homemade Peanut Butter Granola Bars. They’re gluten-free, soft-baked, studded with chocolate chips and perfect for healthy snaking. Click To Tweet

This post may contain affiliate links that won’t change your price but will share some commission.

How to make Peanut Butter Granola Bars

Toss the ingredient in a bowl. Mix until well combined. Transfer the dough to a 9×9 pan. Pro tip: for easy removal you could line the pan with parchment. Press the dough firmly into the pan. Bake for 12-14 minutes. Remove from oven, let cool and then cut into granola bar shapes or squares.

How to meal prep Peanut Butter Granola Bars

I almost always include some sort of energy bite or bar recipe with my weekend meal preps. They make for easy on-the-go fuel. These Peanut Butter Granola Bars are perfect for meal prep. Simply make the recipe as written. Once bars are cooled completely store in an airtight container in the fridge for 7-10 days. My guess is they won’t last that long.

Peanut Butter Granola Bars are freezer-friendly, too!

I also like to stock my freezer with homemade granola bars and bites so that I have something on backup during those times when a meal prep doesn’t happen. To freeze: Once the bars are done baking, let them cool completely and then cut into squares. Transfer to an airtight, freezer-friendly container separating each layer with parchment paper.

Other Bars and Bites to try:

Hungry for More? Subscribe to get our newsletter delivered straight to your inbox! And be sure to stay in touch on Facebook, Twitter, Pinterest and Instagram for all of the latest updates.

Let’s Get Cookin’

5-Ingredient Peanut Butter Granola Bars

5 ingredients is all you need to make a batch of these easy Homemade Peanut Butter Granola Bars. They’re gluten-free, soft-baked, studded with chocolate chips and perfect for healthy snaking. You’ll never need to or want to buy a store-bought granola bar again!

  • Author: The Real Food Dietitians
  • Prep Time: 5 mins
  • Cook Time: 14 mins
  • Total Time: 19 mins
  • Yield: 16 squares 1x
  • Category: Snack
  • Method: Bake
  • Diet: Gluten Free

Ingredients

  • 3 cups rolled oats (gluten-free if needed)
  • 3/4 cup natural peanut butter (substitute nut or seed butter for peanut-free version)
  • ⅓ cup maple syrup (may sub honey)
  • ½ cup mini chocolate chips
  • 2 organic whole eggs (or flax egg for vegan-friendly*)
  • Optional add ins: walnuts, pecans, almond, chia seed, sunflower seeds, pumpkin seeds or dried fruit.

Instructions

  1. Preheat oven to 350℉.
  2. Combine all of the ingredients in one bowl and mix well.
  3. Transfer to a greased 9 x 9 inch baking dish and firmly press into pan. Pro tip: for easy removal, line the pan with parchment.
  4. Top with additional chocolate chips if you wish. Press into the dough.
  5. Bake for 12-14 minutes.
  6. Let cool completely before cut into 16 square or 12-14 bars.

Notes

*Flax egg: 2 Tbsp. flax meal + 5 Tbsp. water. Let set for 5-10 minutes.

**For a boost of protein, add 1/2 cup of your favorite protein powder and reduce oats by a 1/2 cup.

Nutrition

  • Serving Size: 1 square
  • Calories: 200
  • Sugar: 10 g
  • Sodium: 50 mg
  • Fat: 10 g
  • Carbohydrates: 23 g
  • Fiber: 3 g
  • Protein: 6 g

Pin now to make later!

Pin image for 5-Ingredient Peanut Butter Granola Bars

 


This post may contain affiliate links which won’t change your price but will share some commission.

All photos and content are copyright protected. Please do not use our photos without prior written permission. If you wish to republish this recipe, please rewrite the recipe in your own unique words and link back to the source recipe here on The Real Food Dietitians. Thank you!

Photo Credit: The photos in this blog post were taken by Jess of Plays Well with Butter

SaveSave

About Stacie Hassing

Stacie is a Licensed and Registered Dietitian from rural southern Minnesota where she and her husband reside on 5 acres with their two pups, Walter & Lucy. She’s a creator of simple and wholesome recipes, a lover of nature, a crossfitter, a seasonal runner, and she’s on a mission to inspire as many as she can live a healthier and happier life from the inside out.





Source link


What do you do when you want Mexican food but you also want grilled salmon and veggies? You combine the two to make this Grilled Salmon with Elote-Style Veggies. We think that it’s the perfect way to fill your plate with seasonal veggies and healthy fats, especially as the days heat up.

This post was created in collaboration with Bristol Bay Sockeye Salmon.

Overhead view of Grilled Salmon with Elote Style Veggies featuring a bright red piece of salmon topped with a pile of grilled corn and zucchini tossed with fresh lime juice and cotija cheese.

Seafood meets street food

Maybe you’ve seen those street food vendors with the grilled ears of corn brushed with mayonnaise then dusted with chili powder and crumbled cotija cheese. The corn, hot from the grill with charred bits whose smoky flavor plays well with the salty cheese, tangy mayo, spicy chili, and tangy lime juice.

It’s a food that I’ve always associated with summer. Maybe because I grew up in Minnesota where sweet corn season was a really big deal. Either way, all I can say is that it’s delicious and if you haven’t tried it, you need to! But until you come across that street food vendor in the wild, why not recreate those flavors at home with this Grilled Salmon with Elote-Style Veggies?

It’s healthy, it’s fun, it’s delicious and it’s basically summer on a plate. 

A white bowl of grilled corn and zucchini tossed with cilantro, lime juice, and cotija cheese.

 

Wild Taste from an Amazing Place

We don’t use the word ‘superfood’ very often but we make an exception when it comes to sustainably-raised, wild-caught sockeye salmon from Alaska. So when our friends at Bristol Bay Sockeye Salmon reached out to ask us to create some fun, new recipes using their delicious salmon, we couldn’t resist. 

Bristol Bay, Alaska is epic in every way. Each year, the world’s largest wild salmon run returns to the six major river systems of Bristol Bay that have been sustainably commercially fished for over 130 years. One-third of the world’s sockeye salmon comes from Bristol Bay, Alaska and recent years have seen record-breaking salmon harvests thanks to careful management.

Two bright red filets of sockeye salmon on a white plate that have been seasoned with salt and pepper to make Grilled Salmon with Elote Style Veggies.

Truly distinctive sets Bristol Bay Sockeye Salmon apart from the rest

Bristol Bay sockeye salmon is a good source of long-chain omega-3s, vitamin D, and selenium making it an easy choice when it comes to fueling your brain and body. 

It has a distinctive wild flavor and ruby red flesh and Bristol Bay sockeye salmon is always wild; fish farming in Alaska is prohibited. It’s hand-harvested by 8,000 small boat fishermen and immediately chilled and frozen to preserve its unique flavor and outstanding nutrition. 

But does it taste good?

Two perfectly grilled, bright red filets of sockeye salmon on a white plate that have been seasoned with salt and pepper to make Grilled Salmon with Elote Style Veggies.

That would be a resounding “Yes!” There’s a reason why Bristol Bay Sockeye Salmon is our salmon of choice. Click here to find Bristol Bay Sockeye Salmon near you. Thousands of grocery stores around the nation stock Bristol Bay Sockeye Salmon, and you can fill your freezers by buying directly from fishermen as well. 

But we’ll let you decide with this Grilled Salmon with Elote-Style Veggies recipe. 

A white plate of Grilled Salmon with Elote Style Veggies sitting next to a light grey striped napkin

Grilled Salmon with Elote-Style Veggies Ingredients

  • Salmon – Choose salmon fillets with the skin on for easy grilling
  • Olive oil – Avocado oil also works well
  • Salt and Pepper – Basic but necessary, right?
  • Fresh corn on the cob – May substitute frozen corn. Just be sure to thaw it and heat it slightly to take off the chill before tossing it with the zucchini and cheese. It won’t have the lightly smoky char that grilled corn has but it will definitely work.
  • Zucchini – Abundant in late June and early July in North America, this neutral-tasting summer squash is a flavor sponge and well-suited to grilling
  • Chili Powder – Adjust the amount based on your taste and the potency of your chili powder
  • Cumin – While cumin is an ingredient in chili powder, a little extra never hurt
  • Cotija Cheese – In a pinch, crumbled feta will do but if you can find cotija cheese, use it. It will change your life.
  • Limes – Fresh lime juice adds that little bit of zing that makes Mexican food so darn good
  • Cilantro – The more the merrier!

How to make Grilled Salmon with Elote-Style Veggies

  1. Fire up the grill! If you don’t have a grill, don’t sweat it. You can still do this under the broiler in a pinch.
  2. Prepare the salmon and veggies for grilling.
  3. Put on some tunes and head outside to grill. Put the veggies on the grill first since they’ll take longer to cook and you want to be able to give them enough time to cool so that you can cut the grilled zucchini into cubes and cut the corn from the cob without burning your fingers. You also want the veggies to be cool so that they don’t wilt the cilantro or melt the cotija cheese when you toss them together.
  4. Don’t flip that fish! Using salmon fillets with their skin still on makes for easy grilling. Just place the fillets skin-side down on the grill grate and cook. No flipping required (in fact, it’s not recommended as properly done salmon is perfectly flaky and you don’t want it falling apart!)
  5. Take the grilled veggies and salmon inside and make those veggies elote-style by tossing them with lime juice and zest, cheese, cilantro, and more chili powder if that suits your taste.
  6. Serve the elote-style veggies over the grilled salmon fillets with fresh lime wedges and sliced avocado, if desired.

A close up view of Grilled Salmon with Elote Style Veggies that showcases the color and texture of Bristol Bay Sockeye Salmon.

Hungry for More? Subscribe to get our newsletter delivered straight to your inbox! And be sure to stay in touch on Facebook, Twitter, Pinterest and Instagram for all of the latest updates.

Let’s Get Cookin’

Grilled Salmon with Elote-Style Veggies

  • Author: Jessica Beacom
  • Prep Time: 15 mins.
  • Cook Time: 20 mins.
  • Total Time: 35 mins.
  • Yield: Serves 4 1x
  • Category: Gluten-Free, Nut-Free

Ingredients

Grilled Salmon:

  • 4 salmon fillets (1-1 ¼ lbs.)
  • ¼ tsp. salt
  • cracked black pepper
  • 1 tsp. olive oil

Grilled Elote-Style Vegetables:

  • 4 small (or 2 large) ears of corn, husks removed
  • 4 small zucchini, cut lengthwise into ‘planks’
  • 1 Tbsp olive oil
  • 2 tsp chili powder
  • 1 tsp cumin
  • 1 tsp salt
  • ½ tsp pepper
  • 3 ounces cotija cheese, crumbled
  • Juice + zest of 1 lime
  • 1 cup fresh cilantro, chopped
  • Salt and Pepper, to taste
  • Lime wedges for serving
  • Optional: Sliced avocados for serving

Instructions

  1. Preheat the grill to medium-high heat (375-400℉)
  2. Brush salmon fillets with olive oil and sprinkle with salt and pepper. Set aside.
  3. Brush corn and sliced zucchini with oil then sprinkle with salt, pepper, and chili powder.
  4. When the grill is hot, place the corn and zucchini over the hottest part of the grill and cook for 5-6 minutes or until zucchini is grilled marked and the corn is lightly charred. Rotate the corn and flip the zucchini, cooking another 5-6 minutes.
  5. Add the salmon fillets to the grill skin-side down and cook for 10-12 minutes or until flesh is no longer opaque and it flakes easily with a fork. When vegetables are tender and lightly charred, remove them to a plate (they may be done before the salmon is done depending on where they are on the grill).
  6. Cut corn kernels from the cob and dice grilled zucchini into ¼-inch cubes. Place in a bowl, toss with lime juice and zest, cotija cheese, and fresh cilantro. Taste and adjust seasonings as needed (salt, pepper, chili powder).
  7. Serve vegetables over salmon with lime wedges.

Nutrition

  • Serving Size: ¼ recipe (without avocado)
  • Calories: 463
  • Sugar: 4g
  • Sodium: 512mg
  • Fat: 25g
  • Saturated Fat: 6g
  • Carbohydrates: 18g
  • Fiber: 4g
  • Protein: 44g

Pin it now & make it later!


This post was made possible by our friends at Bristol Bay Sockeye Salmon. Although we received compensation for this post, the opinions expressed here are – as always – 100% our own. Thank you for supporting the great companies we work with thereby allowing us to continue creating great recipes and content for you.

All photos and content are copyright protected. Please do not use our photos without prior written permission. If you wish to republish this recipe, please rewrite the recipe in your own unique words and link back to the source recipe here on The Real Food Dietitians. Thank you!

About Jessica Beacom

Jessica is a Registered Dietitian Nutritionist living in Boulder, CO with her hubby and two daughters. She’s been described as a ‘real food evangelist’ and loves sharing her knowledge with others to help them break free of the diet mentality and find their own food freedom. In her spare time she enjoys CrossFit, telemark skiing, mountain biking, teaching herself how to play the banjo and camping out under the stars.





Source link


Are you crazy for – or curious about – the whipped coffee phenomenon that’s sweeping the internet and Instagram but not super excited about the refined sugar? We’ve put a healthier spin on this trend with our Healthier Dairy-Free Whipped Coffee that’s made with honey to keep it refined sugar-free yet every bit as trendy and delicious!

Fashionably late never tasted so good

As with most flashy food trends, we’re a little late to the party. A few months ago, images of seductively sweet and creamy Dalgona coffee started hitting our social feeds. At first, we thought nothing of it as we both like our coffee on the ‘plain’ side with just a splash of cream or milk and never any sweeteners. We figured that like most coffee trends, this one would just be a flash in the pan, here today and gone tomorrow.

But boy, were we ever wrong. It appears that whipped coffee – or Dalgona Coffee as its formerly known as – is pretty much here to stay. So, of course, that led us to two conclusions:

  1. We need to try this, and
  2. We need to put a healthier spin on it.

And with just 5 minutes and 3 ingredients, this healthier Dairy-Free Whipped Coffee happened.

This post may contain affiliate links that will not change your price but will share some commission.

Golden swirls of caffeinated deliciousness await!

If you’re still wondering how just 3 ingredients can turn into a bowl full of luscious, fluffy, dairy-free whipped coffee topping then you need to experience the magic for yourself. I have no idea why this works but it does. As you’ll see from the step-by-step photos below, a few minutes of hand whipping (even fewer if you bust out the electric hand mixer) turns ordinary instant coffee, honey, and hot water into silky smooth, light as a feather, whipped coffee heaven.

What you’ll need to Make Dairy-Free Whipped Coffee

Equipment

Ingredients

  • Instant Coffee – Any INSTANT coffee or espresso powder will work. Note that it does need to be instant and not just finely ground coffee. Instant coffee is special in that it’s freeze-dried coffee that was once a liquid so it dissolves quickly in water. Ground coffee, no matter how finely ground, will not work for this recipe. Mount Hagen Organic is my instant coffee of choice, available in both regular and decaf.
  • Honey – If you’re looking for a vegan option, you can replace the honey with coconut sugar with excellent results. Maple syrup will also work but will result in a softer whipped coffee.
  • Hot water – Use water that has just been boiled for the best results. I love my electric kettle because it heats up fast, it’s easy to use, and I don’t have to worry about it boiling dry.
  • Non-dairy milk of choice – We used unsweetened, plain almond milk in this recipe, however, you can use any kind of milk that you prefer. Changing the type of milk used will change the nutrition information so we’ve listed the information for just the whipped coffee portion below for those who like to know those sorts of things.
  • Ice, optional – While typically served cold, this Dairy-Free Whipped Coffee can also be made with hot milk. You do you!

Healthier Dairy-Free Whipped Coffee Step-by-Step

  1. Place instant coffee in a bowl. See note above about instant coffee vs. ground coffee to be sure you’re choosing the right coffee for the job.
  2. Add honey and hot water to the bowl with the coffee.
  3. Grab a whisk if you want a great upper body workout or an electric hand mixer to make quick work of this Dairy-Free Whipped Coffee. This is where the fun starts!
  4. Using a whisk or mixer on low speed, gently mix for 15-20 seconds or until coffee and honey are dissolved.
  5. Increase the mixer speed to high (or start whisking with everything you’ve got) and beat the coffee-honey mixture until stiff-ish peaks form. You don’t need perfectly stiff peaks here, it’s okay if they’re a little soft. You just need a bowl of creamy, fluffy, coffee deliciousness!
  6. Pour milk into a glass (adding ice, if desired), and spoon the whipped coffee topping onto the surface of the milk.
  7. Stir gently, sip, and enjoy!

Note that as you mix, the coffee mixture will go from dark brown to progressively lighter shades of brown as it gets thicker and fluffier.

 

Yes, I did beat that by hand

But you certainly don’t have to! I just wanted to make sure that it was actually possible to make whipped coffee solely with human power. Making the topping for this Dairy-Free Whipped Coffee by hand is 100% doable if all you have is a bowl and a whisk, it just takes some serious stamina. Using an electric hand mixer will speed things up exponentially. I didn’t have good luck using the whisk attachment or paddle with my stand mixer but maybe that was just me. Others around the interwebs have reported that it works so if you want to go that route, you may want to double or triple the ingredients so that you have more volume in the bowl (since I’m guessing that’s why it didn’t work for me).

But if you do decide to go the analog route and whip the topping up by hand, my words for you are ‘patience’ and ‘breathe’. You’ll get there and when you do, you’ll be rewarded with rich, sweet, creamy whipped coffee.

How to Enjoy Dairy-Free Whipped Coffee

Now that you have your fabulously trendy Dalgona coffee in hand it’s time to take that first sip.

To be honest, I had no idea what to expect. Would the topping melt into the milk? Was I supposed to stir it? Drink it with a straw?

I’m not sure what the protocol is here but I took a spoon and gave mine a gently stir to infuse the milk layer with coffee. While it didn’t mix together instantly,  it more or less stayed part liquid-part fluff, it was definitely delicious and fun to drink.

Next time, just to change things up, I might try tweaking the basic recipe by doing one or more of the following:

  • Add a pinch of cinnamon or ground cardamom to the coffee-honey mixture before whipping
  • Add a teaspoon of cocoa powder before whipping (or cocoa powder + cinnamon + ancho chili powder for a Mexican mocha)
  • Use vanilla or chocolate almond or cashew milk

Hungry for More? Subscribe to get our newsletter delivered straight to your inbox! And be sure to stay in touch on Facebook, Twitter, Pinterest and Instagram for all of the latest updates.

Let’s Get Cookin’

Dairy-Free Whipped Coffee

  • Author: Jessica Beacom
  • Prep Time: 5 mins.
  • Total Time: 5 mins.
  • Yield: Serves 1 1x
  • Category: Dairy-Free, Vegetarian, Gluten-Free

Ingredients

  • 1 Tbsp. instant coffee or espresso powder
  • 1 Tbsp. honey (may substitute coconut sugar for vegan option)
  • 1 Tbsp. hot water
  • 8 ounces non-dairy milk of choice (may substitute dairy milk, if desired), hot or cold

Instructions

  1. Place instant coffee, honey, and water in a medium-sized bowl.
  2. Using a whisk or electric mixer on low speed, beat for 15-20 seconds until the coffee and honey dissolve.
  3. Increase the speed to high (or whip more vigorously if using a whisk) and continue to beat for 60-90 seconds (expect this to take longer if beating by hand depending on your speed and stamina) or until stiff peaks form.
  4. Pour your milk of choice into a glass, adding ice if desired, then top with the whipped coffee mixture and serve.
  5. Stir gently to combine the milk and the whipped coffee layers.

Notes

*Nutrition information is based on drink prepared with unsweetened, plain almond milk. The milk you choose may change the total calories, fat, etc.

*Nutrition information for Whipped Coffee without added milk: 64 Calories, 0g Fat, 0g Saturated Fat, 1mg Sodium, 17g Carbohydrate, 17g Sugar, 0g Fiber, 0g Protein

 

Nutrition

  • Serving Size: 8 ounces milk + topping
  • Calories: 103
  • Sugar: 17g
  • Sodium: 168mg
  • Fat: 3g
  • Saturated Fat: 0g
  • Carbohydrates: 18g
  • Fiber: 1g
  • Protein: 1g

Pin image for Dairy-Free Whipped Coffee


All photos and content are copyright protected. Please do not use our photos without prior written permission. If you wish to republish this recipe, please rewrite the recipe in your own unique words and link back to the source recipe here on The Real Food Dietitians. Thank you!

About Jessica Beacom

Jessica is a Registered Dietitian Nutritionist living in Boulder, CO with her hubby and two daughters. She’s been described as a ‘real food evangelist’ and loves sharing her knowledge with others to help them break free of the diet mentality and find their own food freedom. In her spare time she enjoys CrossFit, telemark skiing, mountain biking, teaching herself how to play the banjo and camping out under the stars.





Source link


The ever-versatile and nutrient-dense dried bean is getting the credit it deserves with this White Bean Soup With The Best Broth Ever.

When it comes to cooking, the versatility of legumes is nearly endless! From cold bean salads to black bean brownies, the list goes on and on. Beans are great as a side on their own, pureed into a bean dip, cooked in a soup, or mixed into your favorite veggie burger.

What you might be missing, however, is just how good beans can be when they are the star of the show. Our love of beans is endless, but we always come back to a recipe that is perfectly simple — White Bean Soup With The Best Broth Ever.

Healthy  Hack

The key to getting the absolute most out of your humble dried beans might be easier than you think. The trick to remember is, it’s not what you put in the pot, you can literally use whatever you like, or have on hand! The real key to the perfect pot of beans is a couple of simple techniques, and we’re here to help break them down.

Plan ahead

First on the list is soaking. By soaking your beans in salted filtered water the night before, not only do you rehydrate your beans for more even cooking, you also speed up the cooking time and the salt in the water helps bring out the natural flavors of your beans.

Salt

Beans can take ALOT of salt, so don’t be afraid to throw in a few extra pinches early in the cooking process. One thing to remember, if you salt beans too late in the cooking process, your broth will be extra salty, but your beans will taste bland.

Slow and Steady

When cooking beans, patience is key. And just as important as patience is the temperature you cook your beans. We suggest cooking your beans at a bare simmer, which means as few bubbles as possibles. Beans have thin, delicate skins, and cooking them at a low temperature helps keep the broth clear and your beans intact.

Stripped

Beans are a delicious type of legume packed with plant-based protein and energizing carbohydrates!

When we say beans, we’re referring to examples like pinto beans, black beans, navy beans, and many more! While not quite a lentil or a pea, they fall under the same overarching category; legumes. Beans can be purchased dried or canned at just about any major grocery store. Both options are nutritious, viable options.

Health Benefits Of Beans:

Beans are a delicious source of plant-based protein. They’re also a notable source of healthy fiber, particularly soluble fiber. Soluble fiber has the ability to reduce “bad” cholesterol levels and keep you feeling full longer. Fiber is also great for your digestive system and GI motility.

Beans are also known for their antioxidant content. Polyphenols and flavonoids are responsible for protecting your cells from free radicals.



Source link


An easy, prep-friendly breakfast option that’s protein AND veggie-packed! These Sausage Hash Brown Egg Muffins make for a tasty and satisfying reheat-and-eat breakfast. Plus, it can be made with veggies you have on hand. They’re Whole30 friendly and dairy-free (although if you please, add some cheese).

This post was created in partnership with the Minnesota Pork Board.

Photo of two Sausage Hash Brown Egg Muffins on a white with berries. Garnished with green onion and drizzled with hot sauce.

Make breakfast count.

In fact, make every meal count! When planning meals I recommend including a quality protein, healthy fat, and a fiber rich food. The combination of these three components makes for a satisfying, nourishing, and well-balanced meal. With healthy fats from the eggs and oil, quality protein from the ground pork and eggs, and fiber from the veggies as well as the berries (or fruit of choice) you add to the meal, these Sausage Hash Brown Egg Muffins make for a perfect breakfast option. Might I add an incredibly delicious and wholesome way to start the day!

Prep photo of Sausage Hash Brown Egg Muffins being made. Whisk eggs being poured in a muffin well that's filled with sausage, hash browns and green and red peppers.

A simple & easy recipe made with what you have on hand that is perfect for meal prep.

You’re going to love that this recipe is quick to make, made with just a few ingredients, and tastes great reheated. It’s always a win when you can cook once and eat twice (or three times or more). Sausage Hash Brown Egg Muffins are great for meal prep, and below you’ll find how to store them and the best way to reheat them.

Before I get to the recipe and details, I want to give a big thanks to Minnesota Pork Board (the sponsor of today’s post) for putting Jess and I to the challenge to create healthy pork recipes that are made with minimal ingredients you likely have on hand. Recipes that are simple, easy, kid-friendly, and of course taste delicious! We’re always up for a good challenge, especially when it involves creating new recipes for you! I also want to take a moment to sincerely thank the Minnesota pig farmers (and all farmers) who continue to provide safe, healthy food to our families even when times in the world are tough. We are in this together!

Overhead photo of Sausage Hash Brown Egg Muffins on a white plate.

Ingredients for Sausage Hash Brown Egg Muffins

This recipe is incredibly adaptable so that you can use what you have on hand. No need to make a special trip to the grocery store.

  •  Ground pork sausage – other options include cubed ham, bacon, or even cut up pork sausage links. If you have a pound of unseasoned ground pork on hand, I’ve included a homemade sausage recipe below just for you!
  • Frozen shredded hash browns – any kind of a potato will work. Use frozen cubed potatoes, shred or dice your own potatoes, or use sweet potatoes.  Heck, you could even use squash! Whatever you use, just make sure it is cooked to tender. For Whole30-friendly hash browns I like Mr. Dell or Cascading Farms.
  • Pepper and onions – use whatever vegetables you have on hand—fresh, frozen, or whatever sounds good to you!
  • Eggs – this is the only ingredient that doesn’t come with a substitution.
  • Cooking fat of choice – avocado oil, olive oil, ghee, butter, and coconut oil are my favorite options.
  • Salt and pepper – toss in some additional seasoning like garlic powder, Italian seasoning, etc., if you wish.

This recipe is dairy-free and Whole30 friendly with the use of a no-sugar added sausage, but if you please and dairy is something you enjoy as part of a healthy diet (and you’re not participating in a Whole30) add some cheese. I personally like to add about a 1/2 cup of sharp cheddar cheese.

Because this recipe is so versatile, these Sausage Hash Brown Egg Muffins are kid-friendly too. Let them help you to decide what goes into the muffins. Make cooking with kids fun!

Photo of two Sausage Hash Brown Egg Muffins on a white with berries. Garnished with green onion and drizzled with hot sauce.

This post may contain affiliate links that will not change your price but will share some commission.

How to make the Sausage Hash Brown Egg Muffins (including how to make them not stick to the pan)

  • Pre-heat the oven to 350℉. To prevent sticking, grease a muffin pan really really well with oil spray or use a silicone muffin pan (these work great for non-stick).  
  • Next brown the sausage and remove it from the pan. You may need to remove some of the grease that is in the pan. If it’s not a lot you can move to the next step.
  • Add the hash browns and cook those until they are golden brown. Divide the hash browns among the muffin wells, and then (in the same pan as you cooked the hash browns) sauté the veggies until tender.
  • Top the hash browns with sausage and the sausage with the veggies. TIP: Through my egg muffin making days, I have found that the key to a nicely formed egg muffin is to really pack each muffin well full with ingredients (sausage, veggies, hash browns, cheese, etc.), before adding the eggs.
  • Whisk the eggs with salt and pepper and pour over the sausage, hash browns, and veggies.
  • In the oven they go for 18-22 minutes.

How to store Sausage Hash Brown Egg Muffins

If you’re making these egg muffins as part of your meal prep, I recommend that you allow them to cool in the muffin pan before transferring to a glass container. From there you can refrigerate the muffins or up to 4 (maybe 5) days.

How to reheat Sausage Hash Brown Egg Muffins

Simply reheat in the microwave for 1 1/2 minutes (this time will vary depending on your microwave, so add additional time if needed), or place in the oven at 350℉ for 10 or so minutes.

Photo of Sausage Hash Brown Egg Muffins in a glass container with berries. Garnished with green onion.

Can I freeze Sausage Hash Brown Egg Muffins?

Yes, you can! I will say, the texture does change slightly but they’re still delicious. I like to separate portions with parchment paper in a glass container. Then I can take out exactly what I need. You can reheat from frozen or thawed. If reheating from thawed, follow the directions above. If reheating from frozen, a microwave will work best. Start with 2 minutes and then 20-30 second increments until Egg Muffins are reheated through.

Other Egg Muffin and Egg Bake Recipes

Hungry for More? Subscribe to get our newsletter delivered straight to your inbox! And be sure to stay in touch on Facebook, Twitter, Pinterest and Instagram for all of the latest updates.

Let’s Get Cookin’

Sausage Hash Brown Egg Muffins

An easy, prep-friendly, breakfast option that’s protein AND veggie-packed! These Sausage Hash Brown Egg Muffins make for a tasty and satisfying reheat-and-eat breakfast and can be made with veggies you have on hand.

  • Author: Stacie Hassing
  • Prep Time: 15
  • Cook Time: 20
  • Total Time: 35 minutes
  • Yield: 12 muffins 1x
  • Category: Breakfast, Whole30
  • Method: Oven
  • Diet: Gluten Free

Ingredients

  • 2 ½ cups frozen hash browns 
  • ¾ cup diced green pepper 
  • ¾ cup diced sweet bell pepper, any color
  • ½ cup diced yellow onion 
  • ½ lb. ground pork sausage (see homemade sausage below) 
  • 8 whole eggs
  • ½ tsp salt
  • ¼ tsp pepper 
  • Cooking fat of choice

Instructions

Directions:

  1. Preheat oven 350℉. Grease the wells of a muffin pan. A Silicone muffin pan works great. 
  2. On medium high heat, brown the sausage in a skillet or pan. Once no longer pink, drain and remove from pan. Place on a plate with a paper towel. Set aside. 
  3. To the skillet or pan over medium high add a little cooking fat. Once hot, add the hash browns and cook until lightly brown. Split the hash browns up amongst the muffin wells. 
  4. Now to the skillet, add additional cooking fat if needed as well as the peppers and onions. Saute until tender and cooked through. 
  5. Top the hash browns with sausage and top the sausage with the peppers and onions. 
  6. In the bowl crack the eggs and add the salt and pepper. Whisk well. Pour the eggs into the muffin wells over the hash browns, sausage and peppers. Muffin wells will be full. 
  7. Bake for 18-22 minutes or until centers of egg muffins are firm and cooked through. Remove from the oven and let set for 5-10 minutes before serving. 

Notes

Homemade Pork Sausage:

  • In a bowl combine 1 lb. ground pork plus 3/4 tsp. salt, 1/2 tsp. black pepper, 1 tsp. dried sage, 1 tsp. fennel seed, 1/2 tsp. garlic powder, 1/4 tsp. onion powder, 1/4 tsp. crushed red pepper flakes and a pinch of nutmeg. Add seasoned pork to a skillet over medium heat. With a wooden spoon break up the pork and continue cooking until browned.

Tips:

  • For a nicely formed egg muffins, make sure the wells are really full before adding the egg. That helps them stay formed and not shrivel up.

Nutrition

  • Serving Size: 2 muffins
  • Calories: 255
  • Sugar: 2 g
  • Sodium: 575 mg
  • Fat: 17 g
  • Saturated Fat: 6 g
  • Carbohydrates: 10 g
  • Fiber: 2 g
  • Protein: 14 g

Pin now, make later!

Pin image for Sausage Hash Brown Egg Muffins


Photo Credit: The photos in this blog post were taken by Jess of Plays Well with Butter

This post was made possible by our friends at the Minnesota Pork Board. Although we received compensation for this post, the opinions expressed here are – as always – 100% our own. Thank you for supporting the great companies we work with thereby allowing us to continue creating great recipes and content for you.

All photos and content are copyright protected. Please do not use our photos without prior written permission. If you wish to republish this recipe, please rewrite the recipe in your own unique words and link back to the source recipe here on The Real Food Dietitians. Thank you!

About Stacie Hassing

Stacie is a Licensed and Registered Dietitian from rural southern Minnesota where she and her husband reside on 5 acres with their two pups, Walter & Lucy. She’s a creator of simple and wholesome recipes, a lover of nature, a crossfitter, a seasonal runner, and she’s on a mission to inspire as many as she can live a healthier and happier life from the inside out.





Source link