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Health Benefits of a High Fiber Diet + High Fiber Foods to Eat Today

Fiber is one of the most important nutrients to consume. Learn all about the health benefits of dietary fiber and the difference between soluble and insoluble fiber in today’s post, including a list of delicious foods to include in a high fiber diet!

Fiber is one of the most important nutrients for our diet, but it does not get the attention it deserves. Fiber is certainly less glamorous than other trendy nutrients, as it might evoke images of your grandparents sipping on metamucil. But, the benefits of fiber go so beyond keeping us regular! I’m all in for making fiber the coolest nutrient, and I hope you will be too after reading this post.

What is Dietary Fiber?

Dietary fiber is the indigestible part of plants that we consume when we eat fruits, vegetables, whole grains, legumes, nuts, and seeds. Unlike the macro and micronutrients, our bodies are unable to digest and absorb fiber, so it passes through our digestive system intact.

Soluble vs. Insoluble Fiber

There are two types of dietary fiber: soluble and insoluble. They each have unique health benefits. A high fiber diet should include sources of both types to get maximum benefits.

  • Soluble fiber dissolves in water, so it forms a gel in our digestive tract when we eat it. Because of this, it can bind to cholesterol in our bodies to help lower cholesterol levels. Good sources of soluble fiber include oats, beans, flaxseeds, barley, and apples.
  • Insoluble fiber does not dissolve in water, so it speeds up digestion and increases stool bulk. Good sources of insoluble fiber include nuts, cauliflower, whole wheat products, Brussels sprouts, and raspberries.

Health Benefits of a High Fiber Diet

  • Keeps us regular. Fiber, especially insoluble fiber, speeds up digestion and increases stool bulk. This helps prevent constipation and diarrhea to keep our bowels healthy and regular.
  • Weight management. High fiber foods are very filling, and lower in calories than other foods. Including many high fiber foods in our diets can promote healthy weight management.
  • Lower cholesterol levels. Soluble fiber forms a gel like substance in our bodies, which binds to “bad” LDL cholesterol to rid it from our bodies. Soluble fiber may also help improve other lipid markers (1).
  • Controls blood sugar levels. Fiber, especially soluble fiber, helps slow the absorption of blood sugar when we eat. Studies show that soluble fiber intake can reduce HbA1C, fasting blood glucose, and insulin resistance in people with Type 2 Diabetes (2).
  • Promotes gut health. The good bacteria that live in our guts depend on fermentable dietary products as a source of energy so they can be healthy and grow. Fiber from our diets feeds these good bacteria, so a high fiber diet promotes probiotic health, abundance, and diversity. Healthy gut bacteria also produce short chain fatty acids (SCFAs), which have their own health benefits such as reduced inflammation and reduced risk of chronic disease (3).
  • Reduced risk of chronic disease. High fiber diets are naturally high in plant foods, so they also come with lots of other amazing vitamins, minerals, and antioxidants to help prevent chronic disease, such as cardiovascular disease, certain cancers, and Type 2 Diabetes.

Dietary Fiber Recommendations

The dietary fiber recommendations are 25 grams per day for women and 38 grams per day for men. For women and men over 50, these numbers drop to 21 grams and 30 grams, respectively. For reference, one half cup of black beans has about 8 grams of fiber, one cup of shredded wheat contains about 5 grams, and one half cup of raspberries has 4 grams (4). As you can see, you need to eat multiple portions of fiber rich foods (i.e. plant foods) throughout the day to meet the recommendations.

One reason why many Americans are not meeting their daily fiber needs is because the standard American diet is low in fruits, vegetables, whole grains, and legumes. There are plenty of fiber supplements out there, but they are devoid of many of the other health benefits that come with plant foods, like vitamins, minerals, and antioxidants. Plus, fiber from supplements may not be as filling as fiber from plant foods.

High Fiber Foods to Add to Your Diet

Now, the fun part! This list is by no means exhaustive, but here are some of my favorite high fiber foods to enjoy daily. There are also some yummy recipes to give you inspiration to add more fiber to your diet!

Oatmeal

Contains 4 grams of fiber per 1 cup cooked oats. Try this Cacao Banana Oatmeal or Banana Baked Oatmeal with Peanut Butter and Chocolate Chips for an easy breakfast!

cacao banana oatmeal

Quinoa

Quinoa contains 2.6 grams of fiber per half cup. These Quinoa Enchilada Stuffed Peppers or this Moroccan Quinoa Salad from Choosing Chia would be perfect to add to your dinner menu!

quinoa stuffed peppers

Whole Wheat Pasta

Swap out white pasta for whole wheat, and you’ll get 3.2 grams of fiber per half cup serving! Some of my favorite whole wheat pasta dishes are this Spring Pasta with Lemon, Asparagus, Mushrooms, and Peas, and this Pasta Salad with Roasted Vegetables and Tuna.

high fiber diet pasta salad

Kale

One cup of kale has 2.6 grams of fiber. Even more reason to keep up your kale caesar habit! Check out this dairy free version, this Kale Cobb Salad from Dishing out Health, and this Rose Pasta with Asparagus and Kale from The First Mess to get your kale on!

kale caesar salad

Sweet Potato

One medium sweet potato has almost 4 grams of fiber. Make sure you’re eating the skin, though, as this is where most of the fiber (and other nutrients) lives! These Mexican Stuffed Sweet Potatoes are a favorite of mine, and I’ve been dying to try these Grilled Sweet Potato Wedges by Mad About Food!

mexican stuffed sweet potato high fiber diet

Chickpeas

Chickpeas, or garbanzo beans, are an excellent source of plant based protein and fiber. One half cup contains 8 grams! Fill up on this Chickpea and Roasted Vegetable Salad, Loaded Greek Hummus for a Crowd, or Chickpea and Avocado Stuffed Sweet Potatoes.

chickpea and roasted vegetable salad

Black Beans

Black beans pack 7.5 grams of fiber per one half cup. Try out this delicious mango avocado salsa over my Mushroom Tacos, or this Black Bean Tomato Avocado Salad by Little Spice Jar.

mango avocado black bean salsa

White Beans

Are you guys picking up on a bean trend here? White beans are also a good source of fiber. One half cup will give you 5.7 grams! I love to make this Dreamy Pink Beet and White Bean Dip for dipping, and this Tuscan White Bean and Kale Soup sounds from Kristine’s Kitchen so cozy.

white bean dip

Lentils

I love lentils of all kinds. One half cup has almost 8 grams of fiber. This Coconut Curry Red Lentil Soup is one of my favorites. Also, check out this Lemony Lentil Soup by Gimme Some Oven.

coconut curry red lentil soup

Apples

One medium apple has about 4.5 grams of fiber. I love to put sautéed apples in my morning oatmeal and munch on apple nachos as a healthy snack.

apple nachos

Pears

Pears have even more fiber than apples. One pear has almost 6 grams of fiber! Some of my favorite pear recipes are Hasselback Baked Pears and Ginger Roasted Beets, Sweet Potatoes, and Pears.

hasselback baked pear

Chia Seeds

Last but not least, chia seeds are a really excellent dietary fiber source. One tablespoon has a 4 grams! Try this Blended Chocolate Chia Pudding or this Dreamy Coconut Chia Pudding with Blueberries from The Wooden Skillet.

chocolate chia pudding

High fiber diets are super healthy, because as you can see, they include lots of fruits, veggies, whole grains, legumes, nuts and seeds. If you’re increasing your fiber intake, make sure to also drink plenty of water, because fiber digests better with water. What is your favorite way to get more fiber in your diet?

Let me know if you love this post by leaving a comment below, and check out Instagram and Pinterest for more healthy lifestyle inspiration.

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Shrimp Scampi Zoodles and Noodles (Gluten Free)

This shrimp scampi zoodles and noodles recipe is the perfect light and easy pasta dish. It’s full of fresh summer flavors like basil, lemon, garlic, and zucchini. This recipe takes 30 minutes to make and will please everyone!

shrimp scampi zoodles and noodles

This recipe is a twist on classic shrimp scampi. It still has tons of garlic flavor plus lemon and white wine, but it’s paired with fresh summer basil and served over a combination of pasta and zucchini noodles (zoodles).

Zucchini noodles are a great addition to your diet if you are looking to eat more vegetables. I love to add them to whole wheat or brown rice pasta to add volume, fiber, and nutrients to some of my favorite recipes. They pair really well with spaghetti because the noodles and zoodles all get tangled up together!

shrimp scampi zoodles

How to Make Zucchini Noodles

There are a few methods you can use to make zucchini noodles, depending on which kitchen tools you have.

  • Vegetable spiralizer machine. Just cut off the ends of the zucchini and push it through the machine This method allows you to also spiralize other vegetables, including harder ones like sweet potato. You can also make different sized noodles! But, it takes up a lot of cabinet space, and is a little difficult to clean.
  • Handheld spiralizer. This tool is a little cheaper and takes up less room than the tabletop vegetable spiralizer. It’s a great option to purchase if you have a small kitchen or are new to spiralizing! You won’t be able to spiralize as many types of produce with this option, though.
  • KitchenAid mixer attachment. If you have a KitchenAid stand mixer, you can purchase this attachment to make zucchini and other vegetable noodles! It’s more expensive than other options, but will take up less room than the full spiralizer machine.
  • Julienne peeler. This method is the most simple and requires just a simple julienne peeler. While your zucchini noodles won’t be as long and stringy, the julienne peeler method will give you thin strips of zucchini to add to your meals.
zucchini noodles

Once your zoodles are prepared, all you need to do is cook your pasta and shrimp. The shrimp is sautéed right from frozen with plenty of garlic, fresh lemon juice, and white wine for that classic shrimp scampi flavor. When the shrimp is done, toss the pasta and zoodles in the pan to coat everything in the scampi sauce, and serve!

Main Ingredients + Some Nutrition Notes

  • Zucchini: Zucchini is a super hydrating vegetable – it is made of over 90% water! It’s also a good source of both soluble and insoluble fiber. Just like all veggies, it’s packed with plenty of vitamins, minerals, and antioxidants.
  • Shrimp: Shrimp is a high quality source of lean protein – one 3 oz serving has 18 grams! Shrimp is also one of the best food sources of iodine, which is a nutrient essential for thyroid health. While shrimp is high in cholesterol, it will not greatly affect body cholesterol levels, because it is low in saturated fat.
  • Garlic: Garlic has been used for medicinal purposes for ages. It contains sulfur compounds, which may help prevent and lessen the severity of illnesses like the flu or a cold. It also contains antioxidants that may promote brain health and prevent dementia.
  • Lemon
  • White Wine
  • Olive Oil
  • Brown Rice Pasta
shrimp scamp zoodles and noodles

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Shrimp Scampi Zoodles and Noodles (Gluten Free)

  • Author: Alex
  • Prep Time: 15 minutes
  • Cook Time: 15 minutes
  • Total Time: 30 minutes
  • Yield: serves 3 1x
  • Category: Main Dish

Description

This shrimp scampi zoodles and noodles recipe is the perfect light and easy pasta dish. It is full of fresh summer flavors like basil, lemon, garlic, and zucchini. This recipe takes 30 minutes to make and will please everyone!


Scale

Ingredients

  • 1 tbsp olive oil
  • 16 large frozen shrimp
  • 5 cloves garlic, minced
  • 1 shallot, minced
  • Salt
  • Pepper
  • Zest of 1 lemon
  • Juice of half a lemon
  • 1/2 cup dry white wine
  • 1/2 pound brown rice or whole wheat spaghetti 
  • 2 large zucchinis, spiralized
  • 1 large handful fresh basil, chopped
  • 1 tsp red pepper flakes
  • 3 tbsp shredded parmesan cheese

Instructions

  1. Heat olive oil on medium heat in a large skillet.
  2. Add garlic, shallots, and salt and pepper to taste, cooking 1-2 minutes until fragrant, stirring and being careful not to burn.
  3. Add shrimp to the pan in an even layer. Cook for 2-3 minutes per side until pink and opaque. 
  4.  Add lemon zest, lemon juice, and white wine. Simmer shrimp in wine until it has reduced by half.
  5. Meanwhile, cook pasta according to package instructions. 
  6. Reduce pan with shrimp to low heat, and toss in zoodles until they start to soften, about 1 minute. 
  7. Remove from heat and toss in cooked pasta, using tongs to evenly coat each strand.
  8. Serve immediately, and garnish with plenty of fresh basil, red pepper flakes, and parmesan cheese. 

Keywords: healthy shrimp scampi, shrimp scampi zoodles, zoodles, zucchini noodles, gluten free

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Corn, Avocado, and Tomato Salad with Strawberries and Goat Cheese (Gluten Free)

This corn, avocado, and tomato salad just screams summer, with plenty of fresh produce, tangy goat cheese, and fragrant basil. It’s the perfect easy side dish to accompany your next dinner al fresco.

corn tomato avocado salad

Summer, can you please stay forever? I love the longer days, warm breezes, evening walks, and the bounty of summer produce. Ben and I are in some (semi) serious talks about moving to San Diego so we can live this life year round. Who’s coming with?

This corn, tomato, and avocado salad basically has all my favorite summertime flavors dumped into one bowl together. Cherry tomatoes, sweet corn, creamy avocado, fresh basil, goat cheese, and juicy strawberries – it’s like a party with every bite!

corn tomato avocado salad

Tips for Making Corn, Tomato, and Avocado Salad

  • Choose firm avocado for this recipe. The cubes will hold their shape better if the avocado is not super ripe.
  • Use whole fresh corn. I love the big chunks of corn kernels you get from slicing fresh corn right off the cob in this salad.
  • Sub another berry or summer fruit for strawberries. Are strawberries sold out? No worries! Sub another fresh summer fruit for this recipe and it will still be delicious. Blueberries, blackberries, and peaches would all taste amazing.
salad ingredients

Main Ingredients + Some Nutrition Notes

  • Strawberries: Berries of all kinds are some of the greatest sources of antioxidants in the diet. Antioxidants fight free radicals in our bodies to prevent cell damage and inflammation. Diets high in antioxidant-rich foods have been linked to health benefits such as reduced risk of cardiovascular disease, more favorable cholesterol levels, and much more.
  • Tomatoes: Tomatoes are one of the best sources of the antioxidant lycopene. Including sources of lycopene in the diet has several health benefits, including reduced risk of chronic disease and better skin health.
  • Basil: Use fresh herbs like basil in place of salt when you cook to reduce sodium intake without giving up flavor. Basil, just like leafy greens, is a good source of vitamin K, and contains antioxidant compounds.
  • Corn
  • Avocado
  • Goat Cheese
corn tomato avocado salad

More Delicious Salad Recipes to Try

Let me know if you love this recipe by leaving a comment or rating below, and check out Instagram and Pinterest for more healthy lifestyle inspiration.

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Corn, Avocado, and Tomato Salad with Strawberries and Goat Cheese (Gluten Free)

  • Author: Alex
  • Prep Time: 15 minutes
  • Cook Time: 10 minutes
  • Total Time: 25 minutes
  • Yield: Serves 4 1x
  • Category: Side Dish

Description

This salad just screams summer, with plenty of fresh produce, tangy goat cheese, and fragrant basil. It’s the perfect easy side dish to accompany your next dinner al fresco.


Scale

Ingredients

  • 1/2 quart strawberries, washed and halved
  • 1 pint cherry tomatoes, halved
  • 1 avocado, cubed
  • 1 ear of corn
  • 1/3 cup crumbled goat cheese
  • 1 large handful fresh basil, chopped

Dressing

  • 1 tbsp minced shallot
  • 1 tbsp lemon juice
  • 2 tbsp apple cider vinegar
  • 2 tsp honey
  • 1/2 tbsp dijon mustard
  • 1/4 tsp salt
  • 3 tbsp olive oil

Instructions

  1. Bring a pot of water to a boil.
  2. Husk the corn and boil for 3-5 minutes, until kernels are bright yellow but still crunchy.
  3. Remove corn from water, and run under cold water until cool enough to handle. Slice off kernels with a sharp knife.
  4. Combine strawberries, tomatoes, corn, avocado, goat cheese and basil in a large bowl and mix together.
  5. Prepare dressing by whisking together shallot, lemon juice, vinegar, honey, mustard, and salt in a small bowl. Slowly drizzle olive oil into the bowl and continue to whisk with your other hand until emulsified.
  6. Pour dressing over salad and toss to combine, until ingredients are evenly coated.


Notes

  • Will keep in an airtight container in the fridge for up to 3 days.

Keywords: corn tomato avocado salad, strawberry avocado salad, goat cheese, gluten free recipes, summer salad recipes

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Avocado Key Lime Bars (Raw, Vegan, Gluten Free)

These key lime bars are a no-bake, vegan version of one of my favorite summertime desserts – key lime pie! They’re full of healthy fats and pastel green color thanks to avocado (nope, you can’t taste it). Grab a fork and dive into one of these creamy, dreamy treats!

key lime bars

While it might not be the most patriotic, key lime pie reminds me of the 4th of July. My mom, an excellent baker, has made one for the holiday for the past five years or so. When you really think about it, it truly is the perfect summer dessert! It’s served cool, full of fresh, zingy flavor, and feels light enough to eat after an afternoon of barbecued food.

As a Registered Dietitian who loves sweets and baking, I love to experiment with more nutritious versions of my favorite desserts. I view these recipes as additions to my diet, rather than substitutions to the the original. Creating a treat that tastes delicious, and provides me with important nutrients at the same time? Such a win! But, life is all about BALANCE and living in the moment, so I’ll never pass up a slice of my mom’s key lime pie on the 4th of July. (PS – this is the recipe she uses, if you’d like to try that)!

key lime bars

The avocado in these key lime bars may sound strange, but I promise, you can’t taste it! Avocado makes these bars thick, incredibly smooth, and creamy. Plus, it adds that beautiful green hue!

Why These Bars are the Perfect Summer Dessert

  • No oven required. These key lime bars are no-bake and no-cook, because they are raw and set in the freezer!
  • Easy to make. All you need to do is throw ingredients into a food processor and pour them into a baking pan.
  • They’re cool and creamy. These bars are served chilled, so they’re wonderful to serve after an afternoon in the sun. Plus, they’re super creamy – just like ice cream!

How to Make Key Lime Bars

  • Combine crust ingredients – dates, nuts, coconut, molasses, cinnamon, and salt – in a food processor and blend until crumbly.
  • Squish down crust ingredients into a pan in an even layer.
  • Clean out food processor and blend together lime filling layer ingredients – coconut milk, avocado, lime zest + juice, maple syrup, and vanilla.
  • Freeze, then slice and serve with (optional) coconut whipped cream.
key lime pie bars crust
key lime pie filling

Main Ingredients + Some Nutrition Notes

  • Avocado: One of my all time favorite healthy fat sources is avocado. It’s high in heart-healthy monounsaturated fats, fiber, and potassium. Replacing saturated fat with mono- and polyunsaturated fats can lower cholesterol and risk of cardiovascular disease.
  • Walnuts: Almonds get all the glory these days, but walnuts are where it’s at! They’re higher than any other nut in alpha-linolenic-acid (ALA), an omega-3 fatty acid. These anti-inflammatory compounds are mostly found in animal products (primarily fatty fish), and are essential for our diets, because our bodies do not produce them. Include walnuts in your diet for a good plant-based source of omega-3s!
  • Lime: Just like all citrus fruits, limes are an excellent source of Vitamin C! In fact, British Royal Navy sailors were called “limeys” in the 1800s because they were given lemon and lime juice to prevent scurvy (vitamin C deficiency) on the ships. Limes are also full of other antioxidants – plus they have such a zingy flavor!
  • Shredded Coconut
  • Coconut Cream
  • Molasses
  • Dates
key lime bars

If you love this recipe, you may also like

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Avocado Key Lime Bars (Raw, Vegan, Gluten Free)

  • Author: Alex
  • Prep Time: 20 minutes
  • Cook Time: 1 hour 30 minutes
  • Total Time: 2 hours
  • Yield: 9 bars 1x
  • Category: dessert

Description

These bars are a no-bake, vegan version of one of my favorite summertime desserts – key lime pie! They’re full of healthy fats and pastel green color thanks to avocado (nope, you can’t taste it)


Scale

Ingredients

Crust

Filling

  • 1 can coconut cream (or full fat coconut milk, refrigerated for 24 hours)
  • 1 ripe avocado, diced
  • Zest of 1 lime
  • Juice of 2 limes (about 1/2 cup)
  • 1/4 cup maple syrup
  • 1 tsp vanilla extract

Coconut Whipped Cream

  • 1 can full fat coconut milk, refrigerated for 24 hours
  • 2 tsp powdered sugar

Instructions

  1. Combine all crust ingredients in a food processor. Blend until ingredients are crumbly and stick together easily, about 3-4 minutes.
  2. Line a 9″x9″ baking pan with parchment paper, and pour crust “batter” into pan. Use your hands to press crust firmly into the pan, forming an even layer. Place in the freezer for 30 minutes.
  3. Rinse out the food processor (or use a high speed blender), and combine all filling ingredients. Blend until very smooth and creamy, until avocado is fully pureed. 
  4. Remove crust from freezer, and pour filling on top. Smooth into an even layer.
  5. Place pan in freezer, and freeze for at least 1 hour, until filling is hardened enough for slicing.
  6. Remove from freezer when ready to serve. You may need to let it sit for 10-15 minutes before slicing to soften a bit, depending on how long it was in the freezer.
  7. If using, make coconut whipped cream right before serving bars. 
    • Place metal mixing bowl in the freezer to chill.
    • Scoop the thick layer of coconut cream from your refrigerated can of coconut milk into the chilled bowl. Beat on low for 30 seconds, then increase speed and beat for 1-3 minutes, until stiff peaks form. Add powdered sugar in the final 30 seconds or so of beating.


Notes

  • Keeps well covered in the freezer for up to 1 month

Keywords: vegan, gluten free, key lime pie, raw key lime pie, vegan key lime pie, healthy desserts, , key lime bars

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Mexican Stuffed Sweet Potatoes (Vegan, Gluten Free)

These Mexican stuffed sweet potatoes are a vegetarian dream meal! The sweet potatoes get super creamy and caramelized when roasted, and their flavor pairs beautifully with Mexican spices. Plus, learn some easy ways to increase your vegetable consumption!

Mexican stuffed sweet potatoes

These Mexican stuffed sweet potatoes are so fitting for Meatless Monday! As a Registered Dietitian, few things bring me more joy than helping people fill their plates with more vegetables. The USDA recommends we eat at least three cups of vegetables per day, but a majority of Americans (about 90 percent!) do not meet this recommendation.

Good nutrition is a proactive practice for better health outcomes throughout the life cycle. Plant focused diets have been associated with a plethora of health benefits, such as weight control, longevity, and reducing the risk of several chronic diseases. One of my favorite parts of my job is to educate people about this, and get them excited to eat more vegetables!

Benefits of a Plant-Focused Diet

  • Fruits and vegetables are full of powerful vitamins and minerals that we all need, as well as antioxidants for anti-inflammatory effects.
  • Plant foods are naturally low in calories and fat and rich in fiber, so they fill us up without consuming excess energy. This helps greatly with weight control!
  • Dietary patterns that are high in plant foods, like the Mediterranean diet, are associated with lower risk of chronic diseases, including cardiovascular disease, Type 2 diabetes, and certain cancers.
  • Eating mostly plants is better for the environment! Plants use far less resources and produce lower emissions than animals. Take it one step further, and seek out locally grown produce to have the lowest environmental impact.
Mexican stuffed sweet potatoes

My favorite veggie burger company feels the same way about good nutrition! They are just as passionate about vegetables as any dietitian I know. They just created an incredible resource, called the Veggie Tracker, to help people adopt good nutrition habits for a lifetime.

The Veggie Tracker provides a platform where you can easily log your daily vegetable intake, with a goal of eating three cups of veggies per day. The website also includes tons of veggie-forward recipes and resources to help make these positive changes stick! When you sign-up, you’ll also receive a free e-book, a seven day meal plan, and have access to a private Facebook group monitored by a nutritionist! Plus, you’ll be eligible for some awesome prizes 🙂

Mexican Stuffed Sweet Potatoes

Easy Ways to Increase Vegetable Consumption

  • Swap out half your spaghetti for zucchini noodles
  • Add spinach to a fruit smoothie
  • Use vegetables as a base for soups and stews
  • Try using cauliflower rice in stir fries, or use cauliflower pizza crust for pizzas
  • Make a vegetable omelet or frittata
  • Try baking with different vegetables
  • Swap out bread, wraps, or buns for collard greens or lettuce
  • Dip crunchy veggies into a delicious homemade sauce or dip
  • Add vegetables to traditionally meat heavy dishes, like lasagna
  • Make stuffed peppers
  • Or, make these delicious stuffed sweet potatoes!
Mexican stuffed sweet potatoes

These stuffed sweet potatoes are a super easy way to turn any veggie skeptic into a veggie lover! The sweet potatoes are roasted to caramelized perfection, then stuffed with a delicious mixture of corn, bell pepper, green onion, and Dr. Praeger’s. These are AMAZING, and one of my absolute favorites! Add some quick guacamole and cilantro, and you have yourself a perfect plant-based meal.

Mexican stuffed sweet potatoes

If you love this recipe, you may also like

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Mexican Stuffed Sweet Potatoes (Vegan, Gluten Free)

  • Author: Alex
  • Prep Time: 20 minutes
  • Cook Time: 1 hour
  • Total Time: 1 hour 20 minutes
  • Yield: serves 3 1x
  • Category: main dish

Description

These Mexican stuffed sweet potatoes are a vegetarian dream meal!


Scale

Ingredients

  • 3 medium to large sweet potatoes
  • 1 tbsp avocado oil
  • 1 bell pepper, chopped
  • 2 green onions, sliced thin
  • 1 tsp cumin
  • 1 tsp chili powder
  • 1 cup corn (about 1 ear)
  • 2 Dr. Praeger’s black bean quinoa burgers
  • 1/2 cup red enchilada sauce
  • 1 large ripe avocado
  • 1 tsp garlic powder
  • Juice of 1 lime
  • 1/2 cup fresh cilantro leaves, finely chopped
  • Salt

Instructions

  1. Preheat oven to 425 degrees F. Line a baking dish with parchment paper.
  2. Use a fork to poke several holes in each sweet potato. Roast for 45 minutes – 1 hour, until fork tender.
  3. While sweet potatoes cook, prepare the veggie burgers according to package instructions.
  4. Heat avocado oil on medium heat in a large skillet. Add bell pepper, green onion, cumin, and chili powder. Cook, stirring occasionally, for 3-5 minutes. 
  5. Chop cooked veggie burgers into small bite size pieces, and add to the skillet, along with the corn.
  6. Remove from heat, and stir in enchilada sauce.
  7. Prepare the quick guacamole by mashing together avocado, garlic powder, lime juice, cilantro, and salt to taste until smooth.
  8. Slice cooked sweet potatoes in half. Top each half with about 1/3 cup of the filling. Serve with scoop of guacamole and extra cilantro if desired.

Keywords: mexican stuffed sweet potato, vegan, gluten free, plant based

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Thank you Dr. Praeger’s for sponsoring this blog post! I’m grateful to partner with brands I love to cook with, and all opinions are my own.

Featured

Peanut Tofu Lettuce Wraps (Vegan, Gluten Free)

These tofu lettuce wraps are the perfect light meal for a warm summer night. Tofu and mushrooms are sautéed, then drenched in creamy peanut sauce before served on crunchy lettuce!

tofu lettuce wraps

If you’ve been here before, you know I absolutely love peanut sauce. I make it all the time for a variety of meals, and pretty much always have the ingredients on hand. These tofu lettuce wraps were basically just another vehicle to satisfy my peanut sauce cravings, but now this is one of my favorite summertime recipes!

It’s tough to turn on the oven during the summer, so I am all about quick meals that require minimal heat. For these tofu lettuce wraps, you only need one pan and only need to turn on the stove for about 10 minutes! You’ll sauté green onion, mushrooms, tofu, and water chestnuts together until browned. Then just pour on delicious homemade peanut sauce and mix together!

In this recipe, you’ll crumble the tofu, rather than slicing it into cubes. This gives the tofu a meatier texture, and ensures the peanut sauce gets into all the nooks and crannies!

tofu lettuce wraps

How to Make Tofu Lettuce Cups

  • Press a block of extra firm tofu between two plates for at least 10 minutes to remove excess water.
  • Chop up half a box of mushrooms and sauté them with sliced green onion.
  • Use your hands to crumble tofu into small, bite size pieces, and add them to the pan.
  • Cook until tofu is browned.
  • Toss tofu mixture with water chestnuts and homemade peanut sauce.
  • Scoop tofu into whole lettuce leaves, and sprinkle with green onions, fresno chilis, and chopped peanuts.

Main Ingredients + Some Nutrition Notes

  • Tofu: Tofu is a soy-based product that is a staple for vegetarian diets. It is one of my favorite protein sources because it is inexpensive and versatile. Tofu is low in saturated fat, and is also a good source of iron, magnesium, and calcium! Tofu tastes very plain on its own, but soaks up any sauce or dressing you add beautifully.
  • Mushrooms: Mushrooms are another staple for vegetarian diets, because they have a meaty texture and savory, umami flavor profile. Unlike other fruits and vegetables, mushrooms are a good plant-based source of vitamin D, a nutrient many Americans do not get enough of!
  • Ginger: Ginger has been used for ages to treat a variety of ailments. It is effective in fighting nausea, and contains powerful antioxidants. It also has antibacterial properties, so it can be used to help fight infections.
  • Water Chestnut
  • Butter Lettuce
  • Peanut Butter
  • Lime Juice
  • Garlic
tofu lettuce wraps

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Peanut Tofu Lettuce Wraps (Vegan, Gluten Free)

  • Author: Alex
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes
  • Yield: serves 3 1x
  • Category: main dish

Description

These tofu lettuce wraps are the perfect light meal for a warm summer night. Tofu and mushrooms are sautéed, then drenched in creamy peanut sauce before served on crunchy lettuce!


Scale

Ingredients

  • 1 tbsp avocado oil
  • 1 block extra-firm tofu, pressed for at least 10 minutes
  • 2 cups mushrooms, chopped
  • 4 green onions, sliced
  • 1 can sliced water chestnuts, drained and rinsed
  • 1 head of butter lettuce, leaves removed, washed, and dried
  • 1/4 cup crushed peanuts
  • 1 fresno chili, sliced thin

Peanut Sauce

  • 1 tbsp avocado oil
  • 1 tbsp toasted sesame oil
  • 2 tbsp low sodium tamari
  • 1 tbsp cold water
  • Juice of half a lime
  • 1 tbsp rice vinegar
  • 12 tsp chili paste
  • 1 tbsp mauka honey
  • 1 clove garlic, grated
  • 1 inch piece fresh ginger, peeled and grated
  • 2 tbsp creamy natural peanut butter

Instructions

  1. Heat avocado oil in a large skillet on medium heat.
  2. Add mushrooms and half of the green onions to the skillet, cooking for 2-3 minutes until mushrooms begin to release their liquid.
  3. Use your hands to crumble the tofu into small chunks directly into the skillet. Continue cooking for 5-8 minutes, stirring occasionally, until tofu begins to brown nicely and mushrooms are cooked through.
  4. Meanwhile, prepare the peanut sauce by whisking together all peanut sauce ingredients in a small mixing bowl until smooth and creamy.
  5. Once tofu is done, remove from heat. Stir in water chestnuts and peanut sauce until everything is evenly coated.
  6. Scoop about 1/4 cup of tofu mixture into each lettuce leaf. Top each lettuce wrap with a sprinkle of the remaining green onion, crushed peanuts, and fresno chili slices.


Notes

  • If you can’t find butter lettuce, any sturdy leafy vegetable will work. Try romaine or cabbage!

Keywords: tofu lettuce cups, vegan, peanut sauce, gluten free, tofu

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magnesium rich foods Featured

Why You Should Add These Magnesium Rich Foods to Your Diet

Learn about the mineral magnesium and why it’s so important for us! This post also includes a list of delicious magnesium rich foods you can add to your diet.

What is Magnesium?

Magnesium is an extremely important mineral for the human body. It is required as a cofactor in over 300 enzyme systems that perform all kinds of biochemical reactions! Magnesium is needed for protein synthesis, blood pressure regulation, blood sugar control, and muscle and nerve function, just to name a few.

Because more than half of the magnesium in our bodies is found in bone (50%-60%), magnesium levels are difficult to measure. However, many Americans are not getting the recommended amount of magnesium in their diets. The current Recommended Dietary Allowances (RDA’s) for magnesium for adults is between 310-420 mg per day, based on age and gender (1).

Magnesium Health Benefits

Magnesium plays a crucial role in hundreds of biochemical reactions in the human body. Because of this, it has significant health benefits.

  • Cardiovascular Disease: Magnesium might help to lower blood pressure. High blood pressure/hypertension is a known risk factor for stroke and heart disease. There is limited evidence that magnesium supplementation is associated with lowering blood pressure. However, one study showed that increased dietary magnesium from the Dietary Approaches to Stop Hypertension (DASH) diet lead to a drop in blood pressure (2).
  • Type 2 Diabetes: Diets high in magnesium are beneficial to prevent Type 2 Diabetes, likely because magnesium plays an important role in glucose metabolism. One meta-analysis showed that increasing magnesium intake by 100 mg per day significantly lowered the risk of Type 2 diabetes (3). Type 2 Diabetes causes higher urinary losses of magnesium, so it’s also important for those with the disease to get enough in their diets.
  • Bone Health: More than half of the magnesium in our bodies exists in bones. It is a part of bone formation, and helps regulate concentrations of other factors needed for strong bones. Even though we stop accumulating bone mass by the age of 25, research shows some positive associations between magnesium intake and bone mineral density in adults (4). This is especially important for post-menopausal women, who are at higher risk of osteoporosis! Magnesium may be just as important as calcium and vitamin D to promote good bone health.
  • Sleep: Magnesium supplementation may help with sleep and insomnia. One study showed that 8 weeks of daily magnesium supplementation lead to improved measures of insomnia, such as sleep time and serum melatonin levels (5).

Eight Magnesium Rich Foods

Now that we’ve gone over the importance of magnesium, and recognize what a powerful mineral it is, here are some delicious ways to add it to your diet!

Spinach and Leafy Greens

kale caesar salad

Half a cup of cooked spinach contains 20% of your daily magnesium needs. Enjoy it as a base for a salad, sautéed in an omelet, or blended into a green smoothie! Spinach and leafy greens are also good sources of fiber, and vitamins A, C and K. Try this Kale Caesar Salad with Spice Roasted Chickpeas or Spinach, Mushroom, and Caramelized Onion Goat Cheese Quesadilla recipe to get your daily dose of leafy greens!

Beans and Legumes

mushroom tacos with mango avocado salsa

Beans and legumes are an inexpensive source of plant based protein, plus tons of other nutrients. Half a cup of black beans contain 15% of your daily magnesium needs, and half a cup of kidney beans contain 9%. Beans are one of the foods that people in all five Blue Zones eat regularly, which are areas of the world where people live longer than average. Try out these Quinoa Enchilada Stuffed Peppers or Mushroom Tacos with Mango Avocado Salsa, both which include black beans.

Avocado

chickpea avocado stuffed sweet potatoes

We all know that avocado is full of healthy fats and potassium, but it also contains magnesium. One cup has 11% of our daily needs. Avocado is such a yummy and filling addition to salads, grain bowls, and even smoothies! Check out my Chickpea and Avocado Stuffed Sweet Potatoes and Vegan Avocado Quesadillas for some new avocado filled meal ideas.

Tofu

crispy baked tofu, magnesium rich foods

Tofu is a versatile vegetarian diet staple. It is an inexpensive, easy to prepare source of plant-based protein, and it also contains minerals like magnesium, calcium, and iron. A 3.5 oz serving of tofu contains 13% of our daily magnesium needs. Some of my favorite tofu recipes include these Peanut Tofu Vermicelli Rice Noodle Bowls with Quick Pickled Vegetables, Tofu Summer Rolls with Peanut Dipping Sauce, and Crispy Baked Tofu.

Edamame

edamame

Another soy product, edamame are immature soy beans. They are eaten steamed, and are delicious on their own with just a little salt! Edamame is a nutrition powerhouse, as it contains fiber, healthy fats, protein, and carbohydrates. It’s also a good source of Vitamin C, iron, and magnesium – one cup has 24% of our daily needs. Try steamed edamame as one of my favorite Healthy Snack Ideas or in this Broccoli Salad with Thai Peanut Dressing.

Nuts

chocolate coconut balls, magnesium rich foods

Nuts are one of my favorite foods to snack on. They’re a good source of healthy fats, plant-based protein, fiber, and other vitamins and minerals. Almonds and cashews are particularly good source of magnesium. One ounce of either will give us around 20% of our daily needs! I love making healthy sweets using nuts, nut butter, or almond flour. Check out these recipes that use nut based ingredients: Almond Butter Zucchini Brownies, Freezer Cookie Dough Fudge, and Chocolate Coconut Balls.

Seeds

cauliflower sweet potato salad

Like nuts, seeds are also a wonderful food to snack on. A tablespoon of flax, chia, or sesame seeds gives us around 10% of our daily magnesium needs. I love to sprinkle seeds on top of oatmeal bowls or salads, and include them in my baking. This Cauliflower Sweet Potato Salad with Tahini Citrus Vinaigrette recipe uses sesame, or try this Blended Chocolate Chia Pudding.

Dark Chocolate

Fudgy Tahini Brownies with Chocolate Drizzle

Saving the best for last, dark chocolate is probably everyone’s favorite magnesium rich food! A one ounce piece contains 16% of our daily magnesium needs. Dark chocolate is also rich in flavanol antioxidants, which are protective against cardiovascular disease. Dark chocolate is obviously delicious on it’s own, or in desserts! Try these Fudgy Tahini Brownies or Raw Cashew Coconut Snickerdoodle Truffles.

Magnesium is a super important mineral for a ton of biochemical processes in our bodies, and has many health benefits. Load up your plate with magnesium rich foods to get your daily doses! As you can see, including a variety of foods from different food groups will give you a healthy dose of magnesium, as well as other necessary vitamins and minerals.

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magnesium rich foods
Featured

Kale Caesar Salad with Spice Roasted Chickpeas (Dairy Free, Gluten Free)

This kale caesar salad will be your new favorite way to eat kale! For this recipe, you’ll toss kale in a homemade, dairy free Caesar dressing and top it with crunchy roasted chickpeas. This recipe is perfect for meal prep!

kale caesar salad

Kale has become one trendy vegetable over the past decade or so. This hearty, leafy green has become the epitome of the modern wellness scene, gracing farmer’s markets, restaurant menus, and even clothing! While kale is chock full of nutrients, in its raw state, it can be a bit unappealing.

One of my favorite ways to prepare kale is in a salad. The secret to turning this fibrous green into something delicious is to massage the dressing into the kale. It sounds a little extra to massage your vegetables, but this simple step transforms kale into a tender salad you’ll be happy to eat!

kale caesar salad

One great benefit to using kale as a salad base is that it keeps very well in the fridge without getting soggy. I usually prep a big batch, then add whatever salad toppings I feel like having! For this batch, I roasted up some chickpeas and tossed them in my favorite spices. They add such a nice crunchy texture and plant-based protein to this kale caesar salad.

How to make a massaged kale salad

  • Wash and dry one bunch of kale leaves.
  • Remove the stems and discard them, or save them to throw into smoothies.
  • Chop the kale leaves into bite size pieces.
  • Place kale in a large mixing bowl and pour dressing of choice on top. You can go super simple with just olive oil + lemon juice, or get fancy with this dairy free homemade Caesar dressing!
  • Use your hands to massage the kale for 3-5 minutes, until you feel the leaves soften and become tender.
  • Top with whatever salad fixings you’d like!
roasted chickpeas

Main Ingredients + Some Nutrition Notes

  • Kale: Kale is a very nutrient-dense food! It’s filled with vitamins A, C, and K, and is an excellent source of fiber. Kale is part of the cruciferous vegetable family along with broccoli, Brussels sprouts, cauliflower, and cabbage. These vegetables are all rich in anti-inflammatory phytonutrients.
  • Cashews: When blended with some liquid, cashews turn into a great vegan replacement for cream in recipes, thanks to their mild taste. They are also great for us! Cashews are a good source of heart healthy monounsaturated fats. They also contain important minerals like magnesium, copper, and iron.
  • Chickpeas: I wrote about some benefits of chickpeas in this post, but I’ll say it again – they are one of the healthiest foods to add to your diet! Pulses, which include legumes, beans, lentils, and peas, are excellent sources of plant-based protein, fiber, and other nutrients. Based on research done in the world’s Blue Zones (areas where people live much longer than average), regularly including pulses in your diet may be one contributing factor to good health and longevity.
  • Dijon Mustard
  • Chili Powder
  • Cumin
  • Avocado
kale caesar salad bowls

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Kale Caesar Salad with Spice Roasted Chickpeas (Dairy Free, Gluten Free)

  • Author: Alex
  • Prep Time: 20 minutes
  • Cook Time: 20-25 minutes
  • Total Time: 40-45 minutes
  • Yield: 3 servings 1x
  • Category: salad

Description

This salad will be your new favorite way to eat kale! For this recipe, you’ll toss kale in a homemade, dairy free Caesar dressing and top it with crunchy roasted chickpeas. This recipe is perfect for meal prep!


Scale

Ingredients

  • 1 can low sodium chickpeas, drained and rinsed
  • 1 tbsp avocado oil
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 1/2 tsp cumin
  • 1/2 tsp chili powder
  • 1/4 tsp cayenne
  • Large bunch of kale, stems removed and chopped into bite size pieces
  • 1 avocado

For the Caesar dressing

  • 3/4 cup raw cashews, soaked in hot water 10 minutes, then drained
  • 2 tbsp lemon juice
  • 1 tbsp Dijon mustard
  • 1 clove garlic, chopped
  • 2 tbsp Worcestershire sauce
  • 1 tbsp olive oil
  • 1/2 cup water

Instructions

  1. Preheat oven to 415 degrees. Line a baking sheet with parchment paper.
  2. Using a clean tea towel, thoroughly dry the chickpeas, and remove as many skins as possible.
  3. Toss the chickpeas in the avocado oil. Roast for 20-25 minutes, until browned and crispy.
  4. Once chickpeas are removed from the oven, toss with salt, pepper, and spices.
  5. While the chickpeas roast, prepare Caesar dressing. Combine all dressing ingredients in a high powered blender or food processor. Blend until smooth and creamy.
  6. Place kale in a large mixing bowl, and pour in about half of the dressing. Use your hands to massage the kale leaves for 3-5 minutes, until they begin to feel soft and tender. Add more dressing as desired.
  7. Divide kale into bowls, and top with chickpeas and pieces of avocado.


Notes

  • You may have leftover dressing – save it for another salad!
  • The massaged kale will keep well in the fridge, so it’s a great recipe to meal prep for the week.
  • The roasted chickpeas enjoyed fresh, and are best stored at room temperature for only 1-2 days. They begin to lose their crunch with time.

Keywords: kale caesar salad, kale, dairy free caesar dressing, homemade caesar dressing, gluten free

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kale caesar salad

Disclosure: Some of the links in this post are affiliate links, which help keep Daisybeet running. I truly love all the brands I link to, and use them frequently in my daily life!

Featured

Edible Chocolate Chip Cookie Dough (Vegan, Gluten Free)

This edible chocolate chip cookie dough is perfect for cookie dough lovers! Say hello to your new favorite healthy dessert.

edible chocolate chip cookie dough

Are you one of those people who eats spoonfuls of cookie dough before it makes its way to the oven to become cookies? I definitely am, and think cookie dough is one of the most delicious things to eat! While I’ve never personally gotten sick from eating cookie dough, it’s not good food safety practice to eat it because it contains raw eggs.

This edible chocolate chip cookie dough eliminates the risk of food poisoning because it doesn’t contain eggs. It actually doesn’t contain any other traditional chocolate chip cookie ingredients (except for chocolate chips). Made with chickpeas, tahini, oats, and maple syrup, this cookie dough is actually a good source of fiber and healthy fats!

edible cookie dough jar

How to Make Edible Chocolate Chip Cookie Dough

While it sounds strange, chickpeas make an excellent base for edible cookie dough. They have a mild taste and a super creamy texture when blended. Here’s how to make the most delicious edible cookie dough:

  • Purchase low sodium chickpeas. This will allow you to better control the amount of saltiness in your cookie dough!
  • Remove the skins from the chickpeas. This takes about 10-15 minutes, but is totally worth this extra step! This process allows your cookie dough to become even more creamy and smooth. To remove the skins, rub the drained and rinsed chickpeas between a clean tea towel. You’ll see that this removes some of the skins. Gently pinch the chickpeas to push them out of their skins, then discard the skins.
  • Combine chickpeas, maple syrup, tahini, oats, ground flax, vanilla extract, and salt in a food processor. Blend together very well for 3-5 minutes until super creamy. Stop blending occasionally to scrape down the sides so everything is well combined.
  • Stir in mini chocolate chips. Your cookie dough is now ready to eat!
edible cookie dough in food processor

Main Ingredients + Some Nutrition Notes

  • Chickpeas: Chickpeas are a part of the pulse family. Pulses also include beans, legumes, peas, and lentils. Pulses are an incredibly healthy and affordable source of plant-based protein. They are also rich in vitamins and minerals. In fact, pulses are staples in the diets of those living in the world’s Blue Zones (areas where people live longer than average)!
  • Tahini: Tahini is a good source of heart healthy polyunsaturated fats. These fats are important to include in your diet because they can help lower LDL cholesterol, and therefore have a positive impact on heart health.
  • Ground Flax: Flax is also a good source of polyunsaturated fats, and is one of the few plant based sources of omega-3 fatty acids! It’s also a good source of fiber, plant based protein, Because we are unable to digest the hard outer shell of whole flax, it is important to consume ground flax in order to get all the nutritional benefits.
  • Oats
  • Maple Syrup
edible chocolate chip cookie dough in jar

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Edible Chocolate Chip Cookie Dough (Vegan, Gluten Free)

  • Author: Alex
  • Prep Time: 20 minutes
  • Cook Time: 5 minutes
  • Total Time: 25 minutes
  • Yield: 1 1/2 cups 1x
  • Category: Dessert

Description

This edible chocolate chip cookie dough is perfect for cookie dough lovers! Say hello to your new favorite healthy dessert.


Scale

Ingredients

  • 1 can low sodium chickpeas, drained and rinsed well
  • 1/4 cup tahini
  • 2 tbsp old fashioned rolled oats
  • 1 tbsp ground flax
  • 5 tbsp maple syrup
  • 1/4 tsp kosher salt
  • 1 tsp vanilla extract
  • 1/3 cup mini chocolate chips

Instructions

  1. Remove skins from chickpeas by rubbing them between a clean tea towel to loosen the skins. Use your fingers to gently pinch the chickpeas out of the skins, discarding the skins.
  2. Place chickpeas, tahini, oats, flax, maple syrup, salt, and vanilla extract in a food processor. Blend for 3-5 minutes, until very smooth and creamy. You may need to scrape down the edges a few times to fully incorporate all the ingredients.
  3. Stir the chocolate chips into the dough. Serve immediately or store in the fridge.


Notes

  • This edible cookie dough will thicken slightly in the fridge, just like regular cookie dough.
  • Store in an air tight container for 3-5 days.

Keywords: edible cookie dough, edible chocolate chip cookie dough, vegan, gluten free, healthy desserts

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Featured

Six Healthy Snack Ideas from a Registered Dietitian

Looking to step up your snack game? This post outlines how to choose a healthy snack, along with six easy, healthy snack ideas approved by a Registered Dietitian – me!

As an RD, people ask me all about snacks. Are they good for us? How often should we have them? What are some healthy snack ideas? Snacking is ingrained in American food culture – we are bombarded by snack advertisements in the media every single day. From fruit roll ups to 100 calorie packs, this post will help you weed through the media messages and give you nourishing, filling, and simple snack ideas.

Is Snacking Good or Bad?

Like most questions about nutrition, the answer to this one is not black and white. Snacking is neither inherently good nor bad, and it may benefit some people more than others. Remember that our nutrition needs are highly individualized, and what works for one person may not work for the next.

Snacking has been studied as it relates to weight status, blood sugar level, and hunger prevention. Overall, snacking is probably not necessary for the average person to maintain weight status OR maintain stable blood sugar levels throughout the day. But, studies show that snacking may prevent hunger, and therefore prevent overeating at mealtimes later on.

Given this research, it is important to consider a few things when snacking. First, contemplate your motivation for snacking. Are you craving food because you are truly hungry, or does it relate to an emotion like boredom or stress? Second, snacking is highly individualized. A very active person will probably benefit from more frequent snacking, as they are naturally expending more calories than a sedentary person. Finally, it’s WHAT you snack on that really matters. Consuming balanced snacks, just like balanced meals, will have positive effects on weight, blood sugar level, and hunger prevention.

How to Make Healthy Snack Choices

Here are some of my tips for making mindful, balanced snack choices.

  • First and foremost, tune in to see if you are truly feeling hungry. Many of us, myself included, fall into emotional eating to satisfy a need that is not based on hunger! Take a step back before reaching for a snack to determine your motivating factor. If you find you’re not really hungry, do something to tackle the negative emotion you are feeling, such as taking a walk around the block.
  • Be mindful of portion size. Snacks are not meant to be as energy dense as meals. While I don’t count calories, a good size snack for most people is usually around 200 calories. This may vary based on age, gender, body composition, and health goals.
  • Start with fiber. Fiber is a nutrient many Americans don’t eat enough of. Since it slows digestion and absorption of nutrients, fiber helps keep us full. It also has a host of health benefits, which include promoting gut health, lowering cholesterol, and keeping our bowel movements regular. Use high fiber foods as your starting point for a balanced snack, such as whole fruit, whole grain products, or vegetables.
  • Add protein and/or healthy fats. Pairing your fiber-rich snack with some protein or healthy fats will further help slow down digestion and keep you fuller for longer. For those looking for snacks to help regulate blood sugar levels, choosing higher protein snacks seems to be best, based on research. Choose proteins like yogurt, egg, nuts/nut butter, and seeds, and healthy fats like avocado, olives or nuts/nut butter. The combination of fiber + protein/healthy fats makes us feel more satisfied, so we are less likely to keep reaching for more.
  • Make it simple and tasty. Snacks shouldn’t take you tons of time or energy to prepare – you’ve got other things to get done during the day! Keep it simple, and make sure your snack is enjoyable 🙂

Six Healthy Snack Ideas

Apple Nachos

Cut a small apple into wedges. Drizzle with 1-2 tsp nut butter, add 1 tbsp granola, and a sprinkle of cinnamon. Serve with ¼ cup low fat yogurt for dipping.

apple nachos

Mini Protein Box

This is a totally customizable snack. Mix and match different sources of fiber, protein, and healthy fats. Some examples include a hard boiled egg + small handful of nuts + 3-5 strawberries, or ½ cup grapes + 1 string cheese + 5 whole grain crackers.

mini protein box snack idea

Popcorn Trail Mix

2 cups air popped popcorn + ¼ cup of your favorite trail mix makes for a voluminous, portable snack that is great for munching.

popcorn trail mix healthy snack idea

Steamed Edamame

1 cup of steamed and lightly salted edamame is the perfect snack, as it contains fiber, protein, and healthy fats!

steamed edamame healthy snack idea

Bell Pepper + Quick Guacamole

A refreshing snack to much on in warmer months. To make quick guacamole, mash ½ of  ripe avocado with a squeeze of lime juice + a dash of both salt and garlic powder. Top bell pepper slices with guacamole and enjoy.

bell pepper and guacamole healthy snack idea

Chocolate Coconut Balls

These little bites are delicious, easy to make, and portable for on-the-go snacking. Filled with nuts, dates, coconut, and cacao powder, they only take 10 minutes to whip up. They taste incredibly decadent and dessert-like, so if you’ve got a sweet tooth, this is the snack for you!

chocolate coconut balls

What makes these balls a healthy snack? They’ve got fiber from the dates and oats. Healthy fats and protein come from cashews and coconut. Plus, they’ve got a boost of antioxidants from the cacao powder! One or two of these little guys will tide you over until your next meal.

chocolate coconut balls

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Chocolate Coconut Balls

  • Author: Alex
  • Prep Time: 10 minutes
  • Total Time: 10 minutes
  • Yield: 1012 balls 1x
  • Category: Snacks

Description

A sweet, chocolately, and delicious snack to make. These chocolate coconut balls are full of fiber, protein, healthy fats, and antioxidants!


Scale

Ingredients


Instructions

  1. Combine all ingredients in a food processor.
  2. Blend together for 3-5 minutes, until a sandy consistency is reached. Scrape down the edges occasionally, if necessary.
  3. Remove “dough” from food processor and use your hands to form a large ball. Break off ~1 tbsp sized pieces and roll into 10-12 smaller balls.
  4. Roll each ball in additional shredded coconut, if desired.


Notes

Best stored in the refrigerator. 

Keywords: chocolate coconut balls, coconut, healthy snacks, healthy snack ideas

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Featured

Asian Cucumber Salad (Vegan, Gluten Free)

Warmer temperatures call for no cook recipes to avoid turning on the oven! This asian-inspired cucumber salad is a crisp, cool, and delicious side dish that will take you less than 20 minutes to make.

asian cucumber salad

It’s been a long spring here in Boston, but I think our weather finally took a turn for the better! I’m excited to get outside more and explore this beautiful city. With the extra time outdoors, I tend to spend less time in the kitchen. Who wants to be using a hot oven for hours? Quick, simple, and no-cook recipes are where it’s at in the summertime.

Since starting Daisybeet, my passion has always been to show you that healthy eating does not have to be complicated, expensive, or time consuming. I think this recipe is a prime example of these ideas. It involves widely available, inexpensive ingredients, tastes delicious, contains good-for-you ingredients, and takes minimal time. It’s also a recipe that can be prepped in advance, as it keeps well in the fridge. Simple summer meal prep at it’s finest!

asian cucumber salad

How to make a cucumber salad

If you’re bored of lettuce, cucumber is an excellent substitute for leafy greens as a salad base. I especially love cucumber in the summer because it’s incredibly hydrating and cooling. All you need to do is thinly slice your cucumber, and add toppings and dressings of choice! This asian cucumber salad recipe involves minimal steps:

  • Slice cucumber as thinly as possible.
  • Combine fresh ingredients to make your dressing: orange juice and zest, sesame oil, tamari, rice vinegar, ginger, and chili paste.
  • Toss cucumbers and dressing together with sliced green onion and sesame seeds.
cucumber salad

Main Ingredients + Some Nutrition Notes

  • Cucumber: Cucumber is one of the most hydrating vegetables you can choose! It’s made of about 96% water, so it is excellent to add to your diet in the hotter months. It’s also inexpensive and versatile, so can be easy to add to your diet.
  • Ginger: Ginger contains a powerful compound called gingerol, which is highly anti-inflammatory and has antioxidant properties. It also has been shown to help with nausea, soreness and muscle pain from exercise.
  • Orange: One of the OG sources of vitamin C, oranges are widely available, inexpensive bundles of nutrition. In addition to vitamin C, oranges are also a good source of fiber, potassium, and carotenoids (antioxidants that give them their orange hue).
  • Tamari
  • Sesame Oil
  • Rice Vinegar
orange sesame ginger dressing

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cucumber salad

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Asian Cucumber Salad (Vegan, Gluten Free)

  • Author: Alex
  • Prep Time: 15 minutes
  • Total Time: 15 minutes
  • Yield: 34 servings 1x
  • Category: side dish

Description

Warmer temperatures call for no cook recipes to avoid turning on the oven! This asian-inspired cucumber salad is a crisp, cool, and delicious side dish that will take you less than 20 minutes to make.


Scale

Ingredients

  • 1 large cucumber, sliced as thin as possible
  • 2 green onions, sliced
  • Zest of 1 orange
  • 4 tbsp freshly squeezed orange juice
  • 1 inch knob ginger, peeled and grated or minced
  • 1 tbsp sesame oil
  • 2 tbsp rice vinegar
  • 1 tbsp reduced sodium tamari
  • 1 tsp chili paste (add more if you like spicy)
  • 1 tbsp sesame seeds
  • 1 fresno chili, sliced 

Instructions

  1. Place sliced cucumbers and green onions in a mixing bowl.
  2. In a separate small bowl, whisk together orange zest, orange juice, ginger, sesame oil, rice vinegar, tamari, and chili paste until combined.
  3. Toss cucumbers and scallions in the dressing until well coated. Sprinkle with sesame seeds and fresno chili to serve.


Notes

Will keep well in the refrigerator for 3-4 days.

Keywords: asian cucumber salad, cucumber salad, vegan, gluten free

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Featured

Almond Butter Sweet Potato Muffins with Chocolate Chips

These muffins are packed with good-for-you ingredients, including almond butter, sweet potato, and spelt flour! They’re made without oil or butter, but are still incredibly moist.

almond butter sweet potato muffins

Looking for a new grab-and-go breakfast option to prep for the week? I’ve got you covered with these delicious almond butter sweet potato muffins. They’ve got fiber and healthy fats to keep you full and power you through a busy day. They’re justttt sweet enough – naturally sweetened with roasted sweet potato and maple syrup!

almond butter sweet potato muffins

Breakfast has long been touted as the most important meal of the day. While recent research has shown that eating breakfast might not have any significant effects on weight change, the benefits of breakfast go beyond weight. Breakfast is an important opportunity to get vitamins, minerals, fiber, and other nutrients that your body needs for energy.

Many of my clients and people I talk to about nutrition have difficulty eating breakfast, or eating a healthy breakfast, due to busy schedules. One solution to this is making breakfast ahead of time. Some options include overnight oatmeal, an egg frittata, or whole grain muffins, like these!

almond butter sweet potato muffins

What makes a healthy breakfast?

While nutrient needs vary individually person to person, in general, a healthy breakfast should be a well balanced meal. We want a good mix of different nutrients to keep us full, provides us with energy, and helps keep our blood sugar levels stable. We should have some fiber, protein, and healthy fats to meet these needs:

  • Fiber: oatmeal, whole wheat or whole grain bread products, fruit, vegetables, ground flax, whole grain granola or cereals
  • Protein: eggs, yogurt, nuts, seeds, nut butter, tofu, milk, hemp hearts
  • Healthy Fats: avocado, nuts, seeds, chia seeds, nut butter, olive oil

These are just a few examples of some of my favorite breakfast foods. Mix and match from each category to make a well balanced breakfast! Some options include whole grain toast with avocado and egg, yogurt with berries, granola, and chia seeds, or oatmeal with fruit, nuts, and hemp hearts.

almond butter sweet potato muffins

Main Ingredients + Some Nutrition Notes

These almond butter sweet potato muffins check all the boxes for a healthy breakfast. They contain fiber, protein, and healthy fats. Plus, they are easy to prepare ahead of time, so you can be sure you’ll have a nutritious breakfast waiting for you every morning!

  • Sweet Potato: Sweet potatoes are one of the most nutritionally dense foods you can eat! They’re packed with fiber to keep us full, as well as antioxidants, vitamins A and C, manganese, and potassium.
  • Spelt Flour: Spelt is an ancient type of wheat. It is a good source of fiber, and higher in certain minerals than whole wheat flour. It has a sweeter taste than whole wheat flour, so lends itself nicely in baked goods.
  • Turmeric: Turmeric contains curcumin, a powerful antioxidant which helps fight inflammation in the body.
  • Almond Butter
  • Cinnamon
  • Eggs
  • Almond Milk
almond butter sweet potato muffin

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Almond Butter Sweet Potato Muffins with Chocolate Chips

  • Author: Alex
  • Prep Time: 15 minutes
  • Cook Time: 1 hour 25 minutes
  • Total Time: 1 hour 40 minutes
  • Yield: 12 muffins 1x
  • Category: breakfast

Description

These muffins are packed with good-for-you ingredients, including almond butter, sweet potato, and spelt flour! They’re made without oil or butter, but are still incredibly moist.


Scale

Ingredients

  • 2 medium sweet potatoes
  • 1/2 cup creamy natural almond butter
  • 1/2 cup pure maple syrup
  • 1/4 cup unsweetened almond milk
  • 1 tsp vanilla extract
  • 2 large eggs
  • 1 1/2 cups spelt flour
  • 1 tsp kosher salt
  • 1 tsp baking powder
  • 1 tsp cinnamon
  • 1/2 tsp turmeric
  • 1/2 cup dark chocolate chips

Instructions

  1. Preheat oven to 425 degrees F. Poke several holes in sweet potatoes using a fork, and bake in a baking dish for 45 minutes – 1 hour until fork tender (this step may be done ahead of time).
  2. Reduce oven temperature to 350 degrees F. Grease a muffin tin with spray oil.
  3. Scoop out 1 1/2 cups of sweet potato flesh. Add to a bowl of a stand mixer (or mixing bowl if using a hand mixer), along with almond butter, maple syrup, almond milk, and vanilla extract. Mix on medium speed until well combined, then add eggs, one at a time.
  4. Combine spelt flour, salt, baking powder, cinnamon, and turmeric in a separate mixing bowl. Add wet ingredients to dry, and mix together until just combined. 
  5. Fold in chocolate chips.
  6. Pour batter evenly into 12 muffin spaces.
  7. Bake for 20-25 minutes, until a toothpick comes out clean when inserted into the center of the muffins.
  8. Let cool, then run a knife along the edges of the muffins to remove them.


Notes

These muffins can be stored in an airtight container for up to 5 days, or frozen and reheated.

Feel free to use peanut butter or other nut butter in this recipe, just be sure to use all natural, creamy nut butter.

Keywords: sweet potato muffins, almond butter, spelt flour, healthy baked goods

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vegan pesto cauliflower Featured

Pesto Cauliflower (Vegan, Gluten Free)

Pesto tastes amazing on just about anything, and cauliflower is the perfect vehicle! This simple side dish features this versatile vegetable and a homemade vegan pesto.

vegan pesto cauliflower

Have you made homemade pesto before? If not, now is the time! This vegan pesto is incredibly flavorful and easy to make. I love making homemade sauces, including pesto. Preparing them myself allows me to control the quality of ingredients I use, making them healthier versions of store bought options without compromising on taste.

How to Make Vegan Pesto

All you need is six ingredients and a blender or food processor to make this vegan pesto. While traditional pesto uses parmesan cheese, you will use nutritional yeast in this vegan version. This gives the pesto a cheesy, umami flavor without the use of cheese! Blend together lemon juice, fresh basil, garlic, salt, nutritional yeast, and olive oil to make the freshest vegan pesto ever.

vegan pesto

Main Ingredients + Some Nutrition Notes

  • Nutritional Yeast: Nutritional yeast is a type of yeast rich in vitamins, minerals and proteins. It contains all nine essential amino acids, making it a complete plant-based protein. It is also one of the only plant-based sources of vitamin B12.
  • Cauliflower: A member of the cruciferous vegetable family, cauliflower is rich in different antioxidants, which help fight free radical cell damage and inflammation. It’s also a great source of fiber.
  • Basil: Basil, and other fresh herbs, are excellent flavor additions to any meal. Using fresh herbs in your cooking reduces the need for added sodium! Plus, basil is actually a good source of vitamin K, like other leafy greens.
  • Lemon
  • Garlic
  • Olive Oil
vegan pesto cauliflower

I’ve had this pesto on all sorts of things: pasta, pizza, salmon, and now cauliflower! I’m always trying out new ways to eat this delicious vegetable, and this really might be my new favorite. It would taste amazing on pretty much any other vegetable, so feel free to substitute whatever you have on hand!

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vegan pesto cauliflower

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  • Author: Alex
  • Prep Time: 15 minutes
  • Cook Time: 30 minutes
  • Total Time: 45 minutes
  • Yield: 4 servings 1x
  • Category: side dish

Description

Pesto tastes amazing on just about anything, and cauliflower is the perfect vehicle! This simple side dish features this versatile vegetable and a homemade vegan pesto.


Scale

Ingredients

  • 1 head cauliflower, cut into florets
  • 1 tbsp avocado oil
  • 1/4 tsp salt
  • 1/4 tsp pepper

Vegan Pesto

  • Juice of 1 lemon
  • 1/2 cup pine nuts
  • 2 cloves garlic, roughly chopped
  • 3 handfuls fresh basil
  • 1/4 cup + 1 tbsp olive oil
  • 1 tbsp nutritional yeast
  • 1/2 tsp salt 
  • 2 tbsp cold water

Instructions

  1. Preheat oven to 415 degrees F. Line a baking sheet with parchment paper.
  2. Toss cauliflower florets in avocado oil, salt, and pepper.
  3. Roast for 35-30 minutes, until fork tender and slightly browned.
  4. While cauliflower roasts, prepare pesto. Add all ingredients to a blender or food processor. Blend until ingredients are combined, but still a bit chunky.
  5. Toss pesto with cooked cauliflower until well coated.


Notes

  • This recipe can be kept in the refrigerator for up to 5 days.

Keywords: vegan, pesto, pesto cauliflower, vegan recipe

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vegan pesto cauliflower
Featured

Pasta Salad with Roasted Vegetables and Tuna

This easy pasta salad is an easy, light and refreshing recipe for warmer weather. The addition of canned tuna in olive oil gives this meal a delicious and filling boost of protein. Make it for dinner tonight and have leftovers tomorrow!

easy pasta salad with vegetables and tuna

I’m all about light, fresh, and filling meals these days. Once the days get warmer, I like to maximize time spent outside and not in front of a hot oven. For me, this means batch cooking, using shortcuts, or making meals large enough for leftovers!

This easy pasta salad is full of fresh summer flavors as well as plenty of nutritious ingredients. Whole wheat pasta, roasted vegetables, fresh basil, and a little parmesan cheese are such a delicious combination. I also added a can of Portofino Tuna in Extra Virgin Olive Oil. Canned tuna is a pantry staple of mine. It’s the perfect, inexpensive ingredient to add to any meal for a boost of high quality protein instantly. Portofino Tuna is wild-caught and hand selected, and the olive oil gives it such a tender texture and mellow flavor. There’s no need to add anything, it tastes delicious straight from the can! They also make tuna in pouches for on-the-go meals. You can find Portofino Tuna at Market Basket, Star Market, Shaws, and more!

easy pasta salad with vegetables and tuna

Main Ingredients + Some Nutrition Notes

  • Whole Wheat Pasta: Whole Wheat Pasta contains more fiber than white pasta, adding bulk to our meals which keeps us fuller for longer. Whole wheat products also retain the nutrients of the grain, including important B vitamins.
  • Portofino Tuna in Extra Virgin Olive Oil: Canned tuna is an inexpensive source of protein and healthy unsaturated fats. This tuna is packed in extra virgin olive oil, which is a staple of the Mediterranean Diet (one of the healthiest diets in the world), which also adds delicious healthy fats to this meal.
  • Tomatoes: Tomatoes are rich in lycopene, an antioxidant that give them their beautiful red color. Diets high in antioxidants are anti-inflammatory and can help prevent chronic diseases like heart disease and certain cancers.
  • Zucchini
  • Corn
  • Basil
  • Parmesan Cheese
easy pasta salad with vegetables and tuna

How to make this pasta salad

First, you’ll roast up zucchini and cherry tomatoes to bring out their natural sweetness. Meanwhile, cook whole wheat pasta and corn on the stovetop. Combine vegetables in a large bowl with pasta, corn, chopped fresh basil, salt, pepper, olive oil, lemon juice, and a can of Portofino Tuna. Enjoy warm or cold – it is delicious either way!

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easy pasta salad with vegetables and tuna

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Easy Pasta Salad with Roasted Vegetables and Tuna

  • Author: Alex
  • Prep Time: 10 minutes
  • Cook Time: 25 minutes
  • Total Time: 35 minutes
  • Yield: 4 servings 1x
  • Category: main dish

Description

This pasta salad is an easy, light and refreshing recipe for warmer weather. The addition of canned tuna in olive oil gives this meal a delicious and filling boost of protein. Make it for dinner tonight and have leftovers tomorrow!


Scale

Ingredients

  • 1 can Portofino Solid Albacore Tuna in Extra Virgin Olive Oil
  • 1 large zucchini, sliced into ¼ inch thick rounds
  • 1 pint cherry tomatoes
  • 2 tbsp olive oil, divided
  • Salt
  • Pepper
  • 1 ear corn
  • ½ pound whole wheat pasta (I used fusilli)
  • 1 large handful fresh basil, chopped
  • 2 tbsp shredded parmesan cheese
  • Juice of ½ lemon

Instructions

  1. Preheat oven to 410 degrees. Line a large baking sheet with parchment paper.
  2. Toss zucchini and tomatoes in 1 tbsp olive oil and salt and pepper to taste. Roast for 20-25 minutes, stirring once halfway through.

  3. While vegetables roast, prepare corn and pasta. Bring 2 pots of water to a boil.

  4. In one pot, add corn and boil for 3-5 minutes until fork tender. Remove from heat and run under cold water to stop cooking. Use a sharp knife to shave off kernels from the cob.

  5. In the other pot, add pasta and cook according to package instructions.

  6. Combine cooked vegetables, corn,  pasta, basil, tuna and parmesan cheese in a mixing bowl. Toss with remaining olive oil and lemon juice, adding salt and pepper to taste.



Notes

  • This recipe is great warm or cold, so it is perfect for leftovers or meal prep

Keywords: pasta salad, tuna, whole wheat pasta

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easy pasta salad with vegetables and tuna

Thank you Portofino Tuna for sponsoring this blog post! I’m grateful to partner with brands I love to cook with, and all opinions are my own.

cauliflower sweet potato salad Featured

Tahini Citrus Cauliflower Sweet Potato Salad (Vegan, Gluten Free)

Thank you, Unilever and Sir Kensington’s for sponsoring this blog post! I’m grateful to partner with brands I love to cook with, and all opinions are my own.

This recipe is full of zingy flavor, contrasting textures and plenty of nutrients. If you are looking for a unique dish to bring to your MDW party, look no further than this tahini citrus cauliflower sweet potato salad! You’ll wow your friends with a creamy yet incredibly simple dressing that coats the vegetables, making them super addicting.

cauliflower sweet potato salad

I have a confession to make – I don’t like potato salad. I know it’s such an American classic, but I’ve never been a fan of this summertime barbecue food. The mushy texture and excess mayonnaise just don’t do it for me!

Something I DO love is sweet potatoes. And cauliflower. And tahini plus anything citrus. Mix them all together, and you have a magical combination. So many of my meals involve these ingredients, so it’s about time that one recipe highlights them all!

cauliflower sweet potato salad

You’ll roast some cauliflower and sweet potatoes with vibrant yellow turmeric. They’re then tossed with parsley, sesame seeds, and dried cherries, which all add such great texture and contrasting flavor. Then, pour the creamiest semi-homemade dressing over everything, featuring NEW Sir Kensington’s Golden Citrus Vinaigrette! On its own, this vinaigrette is the perfect light and refreshing dressing or marinade, plus it’s made with 100% pure sunflower oil and a touch of ethically sourced, True Source Certified honey. When mixed with tahini and a few simple ingredients, it makes the BEST sauce ever.

cauliflower sweet potato salad

I love all the Sir Kensington’s products I’ve tried, and this vinaigrette is no exception. I love this brand because every ingredient they source is Non-GMO certified. Their products with eggs only use Certified Humane Free-Range eggs, and they have a commitment to better quality ingredients in all the products they make. They’ve brought such a sense of integrity to the world of condiments!

If you too dislike traditional potato salad, I encourage you to try this cauliflower sweet potato salad! I guarantee you won’t be the only one heading back for seconds at the barbecue.

A Few Recipe Notes

  • Chop cauliflower and sweet potatoes into similar sized pieces to ensure even cooking.
  • This recipe can be prepared in advance and served chilled.
  • This salad is also great for meal prep, as it will keep well in the fridge for up to 5 days and tastes great cold!
cauliflower sweet potato salad

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Tahini Citrus Cauliflower Sweet Potato Salad (Vegan, Gluten Free)

  • Author: Alex
  • Prep Time: 15 minutes
  • Cook Time: 40 minutes
  • Total Time: 55 minutes
  • Yield: 6 servings 1x
  • Category: side dish

Description

This recipe is full of zingy flavor, contrasting textures and plenty of nutrients. If you are looking for a unique dish to bring to your MDW party, look no further than this tahini citrus cauliflower sweet potato salad!


Scale

Ingredients

  • 2 medium sweet potatoes, diced
  • 1 small head cauliflower, cut into florets
  • 2 tbsp olive oil, divided
  • 1 tsp turmeric
  • 1 tsp garlic powder
  • ½ tsp salt
  • ½ tsp pepper
  • ¼ cup tahini
  • ¼ cup Sir Kensington’s Golden Citrus Vinaigrette
  • 1 tbsp lemon juice
  • ⅓ cup dried cherries
  • 1 tbsp sesame seeds
  • ½ cup fresh parsley, chopped

Instructions

  1. Preheat oven to 410 degrees F. Line 2 baking sheets with parchment paper.
  2. Toss sweet potatoes and cauliflower florets in turmeric, garlic powder, salt and pepper. Spread onto baking sheets and roast for 35-40 minutes until fork tender, stirring halfway through.
  3. Prepare dressing while vegetables roast. Whisk together tahini, Sir Kensington’s Vinaigrette, and lemon juice until smooth.
  4. Toss roasted vegetables with dressing and top with golden raisins, sesame seeds and parsley.

Keywords: sweet potato salad, tahini dressing, vegan, gluten free, turmeric, potato salad

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sweet potato salad
Featured

Freezer Cookie Dough Fudge (Vegan, Gluten Free)

This cookie dough fudge is super rich, creamy, and made from plant based ingredients. You just need a few simple ingredients to make a batch for yourself!

cookie dough fudge

Those who know me best know that I have a crazy sweet tooth. I definitely inherit it from my mom, who is one of the best bakers I know. I like to have something sweet pretty much every day, sometimes more than once!

Lately, I’ve really enjoyed making simple dessert recipes in batches that can easily be stored in my freezer, including No Bake Samoas and Dark Chocolate Peanut Butter Truffles. I love desserts that keep well in the freezer! They are instantly available when I have a sweet craving, and don’t require any prep once I’ve made a batch, and I don’t feel the pressure to consume them all at once before they go bad.

stack of cookie dough fudge

One of Ben’s all time favorite treats is frozen cookie dough. While cookie dough is SO delicious, it’s definitely not the safest thing to eat in terms of food safety! This idea inspired me to create this creamy cookie dough fudge. you’ll get all the taste of cookie dough, but none of the food-borne illness risks!

cookie dough fudge

Main Ingredients + Some Nutrition Notes

This cookie dough fudge recipe only requires 7 simple ingredients, some of which you probably already have in your pantry!

  • Cashew Butter: Cashews are rich in healthy monounsaturated fats, so they can help lower “bad” LDL cholesterol when replacing saturated fats in the diet. They are also good sources of vitamins and minerals, including iron and magnesium. Research shows that eating 2 servings of nuts per day may lower your risk for certain diseases like heart disease and diabetes, as well as help with weight management.
  • Coconut Oil: While coconut oil is high in saturated fat, many of the fats in coconut oil are medium-chain triglycerides (MCTs). MCTs are metabolized differently than the other fats in our diets. They are broken down and absorbed more quickly and go right to our livers to be used for energy. MCTs are wonderful for people with fat malabsorption issues for this reason. There is some research that links MCTs with weight management, because they are used for energy and less likely to be stored as fat, but we still need to learn a lot more about it! Coconut oil can be part of a healthy, balanced diet when used in moderation.
  • Maple Syrup
  • Almond Flour
cookie dough fudge

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cookie dough fudge

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Freezer Cookie Dough Fudge (Vegan, Gluten Free)

  • Author: Alex
  • Prep Time: 15 minutes
  • Total Time: 15 minutes
  • Yield: 816 servings 1x
  • Category: Dessert

Description

This cookie dough fudge requires simple ingredients and takes less than 15 minutes to make! Store it in the freezer for instant access to a yummy treat.


Scale

Ingredients

  • 1 cup creamy cashew butter
  • 1/4 cup coconut oil
  • 1/4 cup maple syrup
  • 1 tsp vanilla extract
  • 1 tbsp almond flour
  • 1/3 cup dark chocolate chips
  • 1 tsp flaky sea salt

Instructions

  1. Line a loaf pan with parchment paper.
  2. Combine cashew butter, coconut oil, maple syrup, and vanilla extract in a saucepan on low heat. Melt everything together, stirring occasionally, until smooth and creamy.
  3. Remove from heat, then stir in almond flour.
  4. Let cool for 5-10 minutes to room temperature. Stir in the chocolate chips.
  5. Pour batter into prepared loaf pan and smooth it out using a rubber spatula. Sprinkle with sea salt and additional chocolate chips, if desired.
  6. Place in the freezer and freeze until solid, 20-30 minutes. Slice into 8-16 pieces. Enjoy immediately, or return to the freezer to store.


Notes

This cookie dough fudge will begin to melt a bit and soften significantly when left at room temperature, due to the nature of coconut oil. Store in the freezer and enjoy immediately for best results.

I’ve not tried other nut butters, but I imagine different creamy versions would work well! The texture will be similar, but the flavor may be altered. 

Keywords: cookie dough fudge, vegan, vegan desserts, gluten free

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peanut butter granola Featured

Peanut Butter Granola (Gluten Free)

This peanut butter granola is crispy, crunchy, and full of giant clusters. It’s addicting as a topping for yogurt bowls or straight out of the container! Can easily be made vegan by substituting maple syrup for the honey.

peanut butter granola, fruit, and yogurt bowl

Homemade granola never lasts long in my house. In addition to eating it for breakfast, Ben and I frequently munch on pieces straight from the container, and he brings a bag to work to snack on. Granola is becoming one of my favorite recipes to make at home – I always forget how simple and delicious it is!

I love to experiment with the ingredients I add to granola. I always use old fashioned rolled oats as the base. I also use nuts or seeds to add some protein and healthy fats, as well as warming spices. For this batch of peanut butter granola, I experimented with using brown rice crisps as well, which give this recipe a lighter and super crispy texture!

How to Make Granola with Giant Clusters

Like most people, I believe the giants clusters in granola are the best part! Here are some tips to optimize the size of your clusters when you make homemade granola:

  • Bake at a low temperature. I bake my granola at 325 degrees F to avoid burning and ensure an even browning of all your ingredients.
  • Do not stir granola once it is in the oven. This is key! Many recipes instruct you to stir your granola during baking to avoid burning. This is why you’ll bake it at a low temperature, so you don’t have to break up your granola in the middle of baking.
  • Let granola cool before breaking into clusters. Your granola will harden up as it cools, forming one giant sheet. Then you can use your hands to gently break it apart into clusters!
  • Store in a wide rectangular container. Instead of tossing your granola into a bag, store it in a wide rectangular container. Place your clusters gently in layers on top of on another to keep their shape. This all prevents the clusters from crumbling during storage.
peanut butter granola, berries and yogurt bowl

Main Ingredients + Some Nutrition Notes

  • Oats: One of my all time favorite foods, oats are packed with nutrition. They are a good source of soluble fiber, which can reduce the amount of cholesterol absorbed into your bloodstream. Some other foods high in soluble fiber include sweet potatoes, broccoli, Brussels sprouts and black beans.
  • Peanuts and Peanut Butter: Peanuts are a very affordable source of plant-based protein. They are also a good source of biotin, a vitamin important in metabolizing fats, carbohydrates and protein.
  • Cinnamon: Cinnamon is a powerful spice with antioxidants, including polyphenols, which help reduce free radical damage to our cells and fight inflammation. It may also help lower blood sugar levels by increasing our sensitivity to insulin.
  • Honey
  • Brown Rice Crisps

If you love this recipe, you may also like

peanut butter granola, berries and yogurt bowl

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peanut butter granola

Peanut Butter Granola (Gluten Free)

  • Author: Alex
  • Prep Time: 10 minutes
  • Cook Time: 20-25 minutes
  • Total Time: 30-35 minutes
  • Yield: 11 cups 1x
  • Category: Breakfast

Description

This peanut butter granola is crispy, crunchy, and full of giant clusters. It’s addicting as a topping for yogurt bowls or straight out of the container!


Scale

Ingredients

  • 2 cups old fashioned rolled oats (use certified gluten free for gluten free)
  • 1 cup brown rice crisp cereal
  • 1 cup peanuts
  • 1/2 tsp cinnamon
  • 1/2 tsp salt
  • 1/4 cup honey (sub maple syrup for vegan)
  • 1/2 cup creamy peanut butter
  • 2 tbsp coconut oil
  • 1 tsp vanilla extract

Instructions

  1. Preheat oven to 325 degrees. Line a baking sheet with parchment paper.
  2. Combine oats, brown rice crisps, peanuts, cinnamon, and salt in a mixing bowl. Stir to combine.
  3. Heat honey, peanut butter, coconut oil, and vanilla extract in a saucepan over low heat. Stir until everything is melted and combined.
  4. Pour melted wet ingredients into the dry ingredients and use a rubber spatula to combine. Make sure the dry ingredients are all thoroughly coated.
  5. Pour granola onto prepared baking tray. Use the spatula and your hands to press ingredients down, forming one large “sheet”.
  6. Bake for 20-25 minutes until granola is a nice golden brown (edges may brown a little more than the middle).
  7. Let granola cool completely to harden, then use your hands to break into large clusters.


Notes

Store in a wide, shallow, rectangular container to maintain the structure of the clusters.

Keywords: granola, peanut butter granola, peanut butter, gluten free granola

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Disclosure: Some of the links in this post are affiliate links, which help keep Daisybeet running. I truly love all the brands I link to, and use them frequently in my daily life!

creamy asparagus soup Featured

Creamy Asparagus Soup (Vegan, Gluten Free)

This spring soup is light, full of in-season produce, and incredibly smooth and creamy. There is an unexpected, healthy ingredient that gives this soup its silky texture, making it completely dairy free.

creamy asparagus soup

Soup is not just for wintertime! It’s one of my favorite one pot meals to prepare at the beginning of the week for lunch or dinner. This creamy asparagus soup is light, nutritious and full of fresh spring flavor. I’m more than happy to extend soup season for this vibrant bowl!

There are no fancy ingredients in this soup, and you might already have some in your pantry! An unexpected ingredient makes this soup unique and incredibly creamy, without adding any cream…avocado!

I’ve added avocado to smoothies before, and love the silky texture it adds. Adding it to a pureed soup has a similar effect. It’s a neutral flavored ingredient that makes the soup incredibly smooth and creamy. Avocado also adds plenty of healthy monounsaturated fats and potassium to this soup!

creamy asparagus soup in blender

Main Ingredients + Some Nutrition Notes

You need just one pot and a blender to make this delicious creamy asparagus soup. It will take you less than half an hour from start to finish! Put these ingredients on your next shopping list:

  • Asparagus: Asparagus is high in folate, which is important for healthy pregnancies and cell growth. It’s also a good source of vitamin K, which we need for blood clotting, and antioxidants.
  • Garlic: Garlic contains sulfur compounds, which may have cancer preventative effects when ingested. It also may help boost our immune response when we are sick.
  • Avocado: Our generation’s favorite healthy fat! Avocado is rich in healthy monounstaturated fats, which help lower “bad” LDL cholesterol when they replace saturated fats in the diet. They also contain more potassium than a banana!
  • Leeks
  • White onion
  • White beans
  • Vegetable broth
  • Lemon
creamy asparagus soup

A Few Recipe Notes

  • Fresh or frozen asparagus both work wonderfully in this recipe. I actually used frozen for this batch, because the store was out of fresh!
  • If you use low sodium vegetable broth, you may need to adjust the amount of salt added to the soup.
  • This recipe will keep in the refrigerator in a sealed container for up to 5 days.
creamy asparagus soup

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