Featured

Healthy Peach Blueberry Crisp (Vegan, Gluten Free)

This peach blueberry crisp is vegan, gluten-free, and sweetened only with maple syrup, but it is the most delicious summertime dessert everyone will love!

healthy peach blueberry crisp with vanilla ice cream

Cobblers, crisps, and crumbles are some of my absolute favorite desserts, especially in the summertime! The combination of sweet warm fruit, crunchy cinnamon-y topping, and cold vanilla ice cream is just irresistible.

My family makes this cobbler multiple times a summer, and I wanted to create a similar recipe that my people with dietary restrictions could enjoy! This final recipe is a peach blueberry crisp instead of a cobbler, but I promise it is just as satisfying.

serving of healthy peach blueberry crisp

What’s the difference between peach blueberry crisp, crumble, and cobbler?

I had to look this one up myself as I was naming this recipe, and thought it interesting to share! These three desserts all have a similar base of warm baked fruit, but the difference is in the topping.

  • A crisp topping contains oats, in addition to other ingredients like cinnamon, flour, butter, and sugar.
  • A crumble topping is very similar to a crisp topping, except it doesn’t have usually oats. Crumbles have a streusel-like topping made of mostly flour, sugar, and butter.
  • A cobbler is the least similar of the three. To make cobbler, you drop biscuits onto the fruit before baking it.

Which one is your favorite? Crisp, crumble, or cobbler?

Ingredients in this Peach Blueberry Crisp

This recipe is so easy to make, and only uses ten plant-based, gluten free ingredients! You probably already have a lot of these ingredients in your pantry.

peach blueberry crisp fruit ingredients

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healthy peach blueberry crisp

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Healthy Peach Blueberry Crisp (Vegan, Gluten Free)

  • Author: Alex
  • Prep Time: 10 minutes
  • Cook Time: 45 minutes
  • Total Time: 55 minutes
  • Category: dessert

Description

  • This peach blueberry crisp is vegan, gluten-free, and sweetened only with maple syrup, but it is the most delicious summertime dessert everyone will love!

Scale

Ingredients

  • 2 large ripe peaches, sliced and then slices cut in half
  • 1 pint blueberries
  • 3 tbsp cornstarch (to thicken the fruit, optional)
  • 1 cup old fashioned oats
  • 1/3 cup unsweetened shredded coconut
  • 1/4 cup almond flour
  • 1/3 cup raw nuts (I used pecans and slivered almonds)
  • 1/2 tsp cinnamon
  • 1/4 tsp Kosher salt
  • 1 T melted coconut oil
  • 1/4 cup + 1 tbsp maple syrup, divided
  • Your favorite vegan vanilla ice cream

Instructions

  1. Preheat oven to 350 degrees F. Spray an 8″x8″ baking dish with cooking spray.
  2. Combine chopped peaches, blueberries, corn starch, and 1 tbsp maple syrup in a large mixing bowl. Stir together until corn starch evenly coats the fruit.
  3. In a separate mixing bowl, combine oats, coconut, almond flour, nuts, cinnamon, salt, coconut oil, and 1/4 cup maple syrup. Stir together until well combined.
  4. Pour fruit mixture into the baking dish in an even layer. Then pour crisp topping onto the fruit, spreading into an even layer.
  5. Bake for 45-50 minutes, until the fruit is bubbling up around the edges.
  6. Let cool completely before slicing, if you want the fruit to be set from the cornstarch. You can reheat individual portions. If you don’t mind a messier dessert, dig in!
  7. Top with a scoop favorite vegan vanilla ice cream when serving.


Notes

  • Swap out the fruit based on your preferences…other berries would be delicious.
  • Keeps well in the fridge for up to 3 days.

Keywords: peach blueberry crisp, healthy peach blueberry crisp, vegan, gluten free

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Featured

Creamy Rosé Tomato Basil Sauce (Vegan)

This incredibly creamy tomato basil sauce is made with two summer staples: fresh tomatoes and rosé! Everyone will swoon over this hearty vegan meal.

Creamy rosé tomato basil sauce in a pan

As summer winds down, I’m soaking it in as much as I can. Beach days, after dinner walks, berries, tomatoes, and rosé! Call me basic, but rosé is my favorite wine to drink, especially since visiting Provence in July.

This creamy vegan tomato basil sauce features a touch of rosé. It’s like the most delicious hybrid of tomato sauce, wine sauce, and creamy vodka sauce. You need are nine whole food ingredients to make this sauce happen tonight!

Bowl of rigatoni with creamy rose tomato basil sauce

How to Make Cashew Cream

Cashews are the dairy-free ingredient that makes this pasta so rich and creamy! Because they have such a mild flavor, they are an excellent healthy substitute for cream in recipes when blended with water.

  • First, soak cashews in warm water. The longer you soak the cashews, the creamier they will get when you blend. Raw cashews are best, as they are softer than roasted!
  • Drain the cashews and add them to a blender with fresh water.
  • Add a dash of salt, and blend on high for 2-3 minutes until super creamy. Take breaks to scrape down the edges for even blending.
  • Feel free to add other flavorings: nutritional yeast for a cheesy flavor, garlic for a savory sauce, fresh herbs, or maple syrup or dates for a sweet cream!
Cashew cream sauce

Why you’ll love this creamy rosé tomato basil sauce

  • Nine simple ingredients. All the ingredients in this recipe are plant-based whole foods.
  • Easy to make. Just cook your sauce ingredients, blend up your cashew cream, and stir the two together.
  • No food coma. While the sauce is creamy and rich, it won’t leave you feeling weighed down afterwards, because there is no heavy cream!
  • Tastes good hot or cold. Once you toss this sauce with pasta, it tastes amazing both hot and cold. It makes a great leftover meal and travels well to work for lunch.
  • Perfect paired with a glass of rosé. Well, you don’t want to waste the bottle of rosé you opened to add to the sauce! This recipe is the best with a crisp glass.

If you love this creamy rosé tomato basil sauce recipe, you may also like

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Creamy Rosé Tomato Basil Sauce (Vegan)

  • Author: Alex
  • Prep Time: 20 minutes
  • Cook Time: 30 minutes
  • Total Time: 50 minutes
  • Yield: serves 34 1x
  • Category: main dish

Description

This incredibly creamy tomato basil sauce is made with two summer staples: fresh tomatoes and rosé! Everyone will swoon over this hearty vegan meal.


Scale

Ingredients

  • 1 cup raw cashews
  • 2 1/2 cups warm water, divided
  • 1 tbsp olive oil
  • 4 cloves garlic, minced
  • 1/2 a white onion, diced
  • 1/2 cup dry rosé wine
  • 3 good large tomatoes, chopped
  • 1/2 cup fresh basil, chopped
  • 1 tsbp lemon juice
  • Salt
  • Pepper
  • 4 oz whole wheat rigatoni

Instructions

  1. Soak cashews in 2 cups of warm water, ideally overnight, but for at least 30 minutes. To make cashew cream, drain soaked cashews and add them to a high powdered blender or food processor. Add remaining 1/2 cup water and a dash of salt. Blend for 2-3 minutes until super creamy, taking time to stop and scrape down the edges. Pour into a bowl and set aside, and rinse out blender.
  2. Heat olive oil in a large shallow pan over medium heat. Add garlic, onion, and a generous grind of salt and pepper. Cook for 3-5 minutes, stirring occasionally until onion is translucent, being careful not to burn the garlic.
  3. Add rosé to the pan and turn up the heat a bit. Cook until liquid has reduced by half, about 5-7 minutes, stirring occasionally.
  4. Add tomatoes and basil, reduce to a simmer, and cook for 15-20 minutes until tomatoes are broken apart and super soft, stirring occasionally.
  5. Remove sauce from heat and add to your blender (you can also use an immersion blender). Blend on high until sauce is creamy. 
  6. Pour sauce back into your pan, and stir in the cashew cream.
  7. Add lemon juice and more salt and pepper to taste.
  8. Cook pasta according to package instructions. Drain and pour directly into sauce pan, and stir gently to coat evenly.
  9. Portion into bowls and enjoy with a glass of rosé!


Notes

  • Tastes good hot or cold!
  • Will keep in the fridge in an airtight container for up to 3 days.

Keywords: tomato basil sauce, tomato cream sauce, rose pasta sauce, vegan

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Featured

Nutrition Myths, Busted: The Protein Edition

Today, I’m breaking down four nutrition myths in regards to all things protein! Read on to learn what the science has to say on plant-based protein, soy, and protein supplements.

Nutrition is a relatively new and emerging science. There is a ton of fresh information out there regarding nutrition, food, and wellness. There are also many people who deem themselves “experts” in this space who love to give advice on what you should be eating. Because of this, it can be overwhelming and confusing to dig through information to find answers to your nutrition questions. Lucky for you, that’s my job as a registered dietitian!

In the very first post of my Nutrition Myths series, I’m delving into myths surrounding all things protein. Raise your hand if you’ve heard any of these statements: Plant-based diets don’t provide enough protein. You need protein supplements after a workout. Soy protein may cause breast cancer. Collagen supplementation will improve your hair, skin, and nails. As an RD, I know I’ve heard my fair share, plus many more like them. Let’s get into the nitty gritty of these four myths, and break down the facts.

#1 – Plant-based diets don’t provide enough protein.

Greek Quinoa Salad/Plant Based Protein - nutrition myths

A balanced, well-planned vegan or vegetarian diet absolutely can provide enough protein. The key here is balanced. If you follow a plant-based diet, make sure to include plenty of plant-based protein sources in your meals and snacks daily! Some of my favorites include quinoa, legumes, and tofu.

Protein needs do vary individually, based on many factors including age, activity level, and preexisting health conditions. That said, many of us get more than enough protein each day without even trying! In general, an adequate amount of protein is 0.8-1.2 grams per kilogram of bodyweight per day. For a 130 pound woman, that equates to 47-71 grams of protein per day. A vegan could easily hit this range by eating 1 cup of beans, 1 cup of lentils, 1 cup of quinoa, and 1 cup of tofu in a day!

Verdict: A well-planned, balanced plant-based diet provides enough protein from food sources, including legumes, beans, nuts, and soy products.

#2 – You need protein supplements after you work out.

protein powders - nutrition myths

I’m not the only one who has seen people waltzing around the gym with their shaker bottle filled with a protein drink. Protein supplements come in all different varieties these days. There’s whey protein and casein protein from milk, as well as many vegan varieties from peas, hemp, rice, and soy.

But, are these protein supplements necessary after a workout, or any time, for that matter? For a majority of people who work out regularly, the answer is no. While you should be eating a meal or snack that contains protein within an hour of exercising, choose food first before supplements to refuel. One cup of Greek yogurt, a two-egg omelet, or a 3 oz of salmon are all perfect options, as they provide 15 grams or more or protein!

Verdict: There is no need to take protein supplements for the average person who works out up to an hour a day. Protein rich foods provide enough high quality protein to support muscle repair and growth.

#3 – Soy protein heightens breast cancer risk.

Edamame - Nutrition Myths

Soy is one of the most controversial foods of our time. Soy foods include tofu, tempeh, edamame, and soy protein isolate. It is low in saturated fat, contains fiber, protein, and important nutrients like calcium, iron, and potassium. Soy also contains phytochemical compounds, called isoflavones.

Soy isoflavones are phytoestrogens, which means they have a very similar structure to the hormone estrogen that our bodies produce. The skepticism revolving soy protein is largely due to these compounds and their potential effect on the body as promoting hormonal cancers, especially breast cancer. In the past, we thought that soy isoflavones bind to estrogen receptors in the same way as the estrogen hormone. We now know that they bind differently, and have different functions than estrogen (1).

The research has shown that soy consumption does not increase risk of breast cancer. Lifelong soy consumption may in fact lower the risk of breast cancer! Studies that looked at Asian women who eat soy throughout their lives have found this connection (2).

While moderate amounts of soy foods in the diet have no effect of breast cancer risk (and may decrease risk), the same cannot be said for soy protein supplements. These supplements are much higher in isoflavones than tofu, tempeh, or edamame. Right now, there is not enough research to show whether these supplements have any effect on breast cancer risk. For now, I recommend taking them in moderation, like all things in our diets.

Verdict: Moderate consumption of soy foods are safe and may actually help reduce breast cancer risk in certain populations.

#4 – Collagen supplementation will improve your hair, skin, and nails.

Collagen protein powder - nutrition myths

Collagen is one of the trendiest food products on the market these days. It’s touted for improving nail strength, hair length, reducing wrinkles, and eliminating joint pain. But what is it? Collagen is connective body tissue protein – think bones, skin. tendons and ligaments. It’s the most abundant protein in the body, making up about 30%. The collagen supplements we ingest are made from cooking the tendons, ligaments, skin, and bones of animals, then drying them into a powder form (3).

Why Collagen?

Collagen contains 19 amino acids, which are the building blocks of protein. In particular, collagen includes glycine, proline, and hydroxyproline. It is difficult to obtain the amino acid hydroxyproline from other protein sources. The thought is that collagen supplements, which contain hard-to-get hydroxyproline, will lead to higher endogenous collagen production. Increased collagen production is thought to improve hair, skin, and nails, as well as joint pain.

How it all Breaks Down

Unfortunately, we don’t get to choose what the amino acids do in our bodies. When we take a collagen supplement, the protein is broken down into single amino acids (or very small chains) when it is digested and absorbed. The individual amino acids may not be used for collagen production at all! Just like “spot training” doesn’t work to tone specific areas of your body, the body will prioritize where the amino acids are needed. We cannot alter this process by taking collagen supplements.

While some studies have shown beneficial results of collagen supplements on skin health and joint pain (4, 5, 6), there are no long term studies to support these results. It’s also important to note that many of the current studies have limitations, such as small sample size. Also, be sure to look at who is funding the studies you read – they are often funded by the collagen industry, which poses a conflict of interest.

Verdict: There is not enough research to show collagen supplements support endogenous collagen production, and the amino acids from collagen supplements will be used as the body needs.

I hope you guys loved reading this post about protein nutrition myths! I would love to hear what myths are on your mind, so I can break them down in another Nutrition Myths post in the future.

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

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Image credits:

https://www.medicalnewstoday.com/articles/323093.php

https://www.healthline.com/nutrition/whey-protein-101

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

Healthy Five-Minute Bircher Muesli Recipe (Gluten Free)

This Bircher muesli is a delicious make-ahead breakfast that takes just five minutes to prepare. It has fiber and protein to keep you full all morning!

Bircher Muesli

Bircher Muesli: The Original Overnight Oatmeal

Is it just me, or is overnight oatmeal the best thing since sliced bread? It tastes amazing, is filled with nourishing ingredients, and literally takes five minutes to prepare. If you’re a busy person (aka everyone these days) overnight oatmeal is the perfect grab-and-go healthy breakfast option.

Bircher Muesli is the OG Overnight Oatmeal recipe. It was developed by a Swiss physician, Maxamilian Bircher-Brenner, for his patients. The original recipe calls for grated apple, lemon juice, and raw hazelnuts, and oats soaked overnight in water.

How to Make Bircher Muesli

I put a bit of a modern twist on my version of this recipe. It includes chia seeds, yogurt, and cinnamon, while still highlighting the refreshing green apple and lemon flavors.

  • In a glass jar or Tupperware, combine oats, chia seeds, cinnamon, and shredded green apple.
Bircher Muesli Ingredients
  • Add yogurt, almond milk, maple syrup, and lemon juice, and stir everything together until combined.
Bircher Muesli Mixed
  • Cover the container, set it in the fridge overnight, and you’ve got the creamiest, dreamiest breakfast waiting for you in the morning!

Why You’ll Love this Bircher Muesli Recipe

  • It’s so easy. No cooking required! Just mix together all your ingredients and let the fridge work its magic.
  • Simple, whole food ingredients.  All you need are eight ingredients for this recipe, and you probably have most of them in your kitchen right now. This bircher muesli is sweetened with just 2 tbsp of maple syrup, so there is no refined sugar! Eating whole food ingredients make us feel good and give us lasting energy for the day.
  • Easily customizable. While the original Bircher muesli recipe calls for shredded green apples, feel free to mix up the fruit you use in your version. Fresh berries or peaches would taste amazing in the summertime!
  • Grab-and-go meal. If you have a busy morning schedule, you can still have time for a healthy breakfast by preparing this recipe the night before!
Bircher Muesli

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Healthy Five-Minute Bircher Muesli Recipe (Gluten Free)

  • Author: Alex
  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 3 servings 1x
  • Category: breakfast

Description

This Bircher muesli is a delicious make-ahead breakfast that takes just five minutes to prepare. It has fiber and protein to keep you full all morning!


Scale

Ingredients

  • 1 1/2 cup old fashioned rolled oats
  • 2 tbsp chia seeds
  • 2 tbsp maple syrup
  • 1 tbsp lemon juice
  • 1/2 of a Granny Smith apple, grated or chopped finely
  • 1/2 tsp cinnamon
  • 2 cups unsweetened almond milk
  • 1/3 cup plain yogurt

Instructions

  1. Combine all ingredients in a large glass jar or container and stir very well to combine.
  2. Cover container and place in fridge overnight.
  3. In the morning, portion into 3 bowls and enjoy! Top with fresh or dried fruit, nuts, or seeds if desired.


Notes

  • Swap out apple for another seasonal fruit for a tasty twist on this recipe

Keywords: bircher muesli, overnight oatmeal, healthy breakfast, overnight oats

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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!

Stuffed Eggplant Featured

Stuffed Eggplant with Bulgur, Tomato, and Dried Figs (Vegan)

This stuffed eggplant recipe is filled with bulgur, tomato, chickpeas, dried figs, basil, and spices for a delicious vegan meal everyone will enjoy!

Stuffed Eggplant

Mention any vegetable that’s been “stuffed”, and you’ve got my attention. What an ingenious way to eat more vegetables! Cook them with loads of delicious ingredients inside.

These stuffed eggplants are full of amazing Middle Eastern flavor, thanks to bulgur, chickpeas, dried figs, tahini, olive oil, and ras-el-hanout (a Moroccan spice blend). I used Turkish bulgur, dried figs, and olive oil for this dish, and they are such delicious products!

How to Make Stuffed Eggplant

These beautiful eggplants may look complicated, but this recipe is quite simple.

  • First, cook the eggplants whole. Don’t do anything to them! Just place them on a foil lined baking sheet, and bake for 45 minutes to 1 hour. They will look super wrinkly and feel very soft when done.
Whole roasted eggplants - stuffed eggplant
  • While the eggplants bake, prepare the filling. Cook bulgur on the stovetop, and mix it in a bowl with chickpeas, tomato, onion, basil, ras-el-hanout, salt, pepper, lemon juice, dried figs, and olive oil.
stuffed eggplant stuffing
  • Prepare a simple tahini sauce by mixing tahini, garlic powder, salt, lemon juice, and cold water.
  • Slice the eggplants in half lengthwise. Scoop out the flesh, leaving a 1/4 inch border, and add it to the bulgur filling. Stir to mix everything together.
  • Scoop about 1 cup of bulgur filling into each eggplant half.
  • Drizzle generously with tahini sauce and sesame seeds.
  • Enjoy!

Main Ingredients in Stuffed Eggplant + Some Nutrition Notes

  • Eggplant: Eggplant is a versatile, nutrient-dense veggie that’s full of the good stuff. One cup has three grams of filling fiber! Eggplant is also full of antioxidants, including anthocyanin, the pigment that gives the skin its beautiful purple shade. Since eggplant is part of the nightshade family, it has gotten a lot of negative media attention because some believe that alkaloid compounds in nightshades cause inflammation. But, there has been no research in humans to support this belief. So go and load up your plate with eggplant, tomatoes, and potatoes!
  • Bulgur: Bulgur is a popular whole grain ingredient in Middle Eastern cuisine. It’s delicious and fluffy, with a texture similar to rice or quinoa. One cup of cooked bulgur contains eight grams of fiber, which is good for heart health, blood sugar control, and weight management. It is also super easy to prepare, and cooks quickly!
  • Dried Figs: The dried figs in this stuffed eggplant recipe add even more fiber! One serving of figs (fresh or dried) contains 4 grams of insoluble fiber and 2 grams of soluble fiber. These fruits are also one of the best plant-based sources of calcium! If you’re vegan or dairy free, figs are a great food to include in your diet regularly.
  • Tomato
  • Olive Oil
  • Chickpeas
  • Ras-El-Hanout
  • Tahini
  • Lemon Juice
Stuffed Eggplant

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Stuffed Eggplant

Stuffed Eggplant with Bulgur, Tomato, and Dried Figs (Vegan)

  • Author: Alex
  • Prep Time: 10 minutes
  • Cook Time: 1 hour
  • Total Time: 1 hour 10 minutes
  • Yield: 4 eggplant halves 1x
  • Category: main dish

Description

This stuffed eggplant recipe is filled with bulgur, tomato, chickpeas, dried figs, basil, and spices for a delicious vegan meal everyone will enjoy!


Scale

Ingredients

  • 2 medium to large eggplants
  • 1 cup Turkish bulgur
  • 1/2 of a white onion, diced
  • 1 tomato, diced
  • 1/2 cup basil, chopped
  • 1 cup low sodium chickpeas (from a drained and rinsed can)
  • 5 dried Turkish figs, chopped
  • Juice of half a lemon
  • 2 tbsp Turkish olive oil
  • 3/4 tsp ras-el-hanout
  • 1 tbsp sesame seeds
  • Salt
  • Pepper

Tahini Sauce

  • 1/2 cup smooth tahini
  • 1/4 tsp garlic powder
  • 1/4 tsp salt
  • 1 cup cold water

Instructions

  1. Preheat oven to 375 degrees F. Line a baking sheet with foil. 
  2. Place eggplants on lined baking sheet whole, and bake for 45 minutes to 1 hour. Eggplants will be very soft and the skin wrinkly when done. Remove from oven and transfer to a cutting board to cool until you’re able to slice them.
  3. While the eggplants cook, make the bulgur filling.
  4. Cook bulgur on the stovetop by combining 1 cup of bulgur with 2 cups of water. Bring to a boil, then reduce to a simmer. Cook for 15-20 minutes until water is gone and bulgur is light and fluffy.
  5. In a mixing bowl, combine bulgur with onion, tomato, basil, chickpeas, figs, lemon juice, olive oil, ras-el-hanout, and salt and pepper to taste. 
  6. Make tahini sauce by whisking together tahini, lemon juice, garlic powder, and salt with a fork. Add cold water, 1 tbsp at a time, until the sauce becomes creamy and runny. I added about half a cup of cold water total before the sauce reached this creamy consistency. 
  7. Once eggplants are cool enough to handle, slice them in half lengthwise. Scoop out the flesh, leaving a 1/4 inch border, and add the flesh to the bulgur filling. Stir to combine.
  8. Scoop about 1 cup of filling into each eggplant half.
  9. Serve, drizzled with tahini sauce and sprinkled with sesame seeds. 


Notes

  • You may have some leftover filling, depending on the size of your eggplants. Add it to a salad for lunch the next day!
  • If you can’t find ras-el-hanout, you can add 1/4 tsp each ginger, corriander, and paprika. It would also be delicious with curry powder instead. 

Keywords: stuffed eggplant, vegetarian, vegan, bulgur

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Featured

10 Easy Product Swaps and Tips for a More Sustainable Kitchen

Looking to make your home more eco-friendly? I’m sharing 10 easy tips to make your kitchen more sustainable that have worked for me!

Sustainable Kitchen

Creating a more sustainable home is one way you can reduce your carbon footprint. Since moving to Boston, I’ve made a conscious effort to live my life in a more eco-friendly way. Since I spend a lot of time in the kitchen, this was the obvious place to start for me!

Read on to learn about some easy product swaps and tips to get you started building a more sustainable kitchen!

1. Buy in Bulk

Sustainable Kitchen - Buy in Bulk

Whenever I need grains, nuts, dried fruit, or seeds for a recipe, I head to the bulk bins first. Many large grocery stores like Whole Foods and Wegman’s have extensive bulk sections for you to take advantage of. Bring a reusable container or bags to fill up. You’ll also save money by shopping the bulk section, because you can get only the amount of food you need!

2. Reusable Shoppers

Reusable Shopper - Sustainable Kitchen

One of the easiest ways to make your grocery shopping trips and kitchen more sustainable is to use reusable shopping bags. While paper bags may seem greener than plastic bags, they still have a big impact on the environment. Paper bag manufacturing takes up four times more water than that of plastic bags, and the paper used to make them is often not recycled. And because they’re heavier, paper bags use more resources to transport them (1).

You don’t even necessarily need to purchase reusable shoppers. Stores like Lululemon and Athleta give them out to hold your purchases. I use these all the time when I grocery shop, and they hold up well for months and months. Keep your reusable shoppers by the door or in your car, so you never forget them.

3. Reusable Mesh Produce Bags

Reusable Mesh Bags - Sustainable Kitchen

There is really no need to stick your produce in those thin plastic produce bags you find in rolls all over the produce section. But, I totally understand the desire to keep apples with apples and oranges with oranges. Enter reusable mesh produce bags! There are tons of brands available on Amazon, but these are the ones I use and love because they are a bit thicker. If they get a little dirty, I just throw them in the wash!

I also use these bags for things besides produce. They’re good for travel to hold toiletries, as a mini dirty laundry bag, or to hold sweaty clothing after the gym.

4. Stasher Bags

Stasher bags

I love my little collection of Stasher bags! These silicone pouches completely erased the need for plastic baggies in my kitchen. Stasher bags are durable, leak-proof, and see through, so you know exactly what you are storing. And can we talk about all the gorgeous color options they have? They’re perfect for half-used produce, snacks, and just about anything you’d use a Ziploc baggie for.

We have four or five original sized bags and 3 snack sized bags, and that is the perfect amount for our family of two. They’re also great to hold non-food items, like makeup!

5. Beeswax Wraps

Beeswax Wraps

Beeswax wraps are my second-favorite sustainable swap for food storage. They are cotton sheets coated with beeswax, which makes them pliable and easy to wrap around bowls, fruit, cheese, etc. I love to use these for more awkward-shaped items, like half of a cut melon, or something that wouldn’t fit in my Stasher bags. They’re a great alternative to plastic wrap!

6. Various Sizes Glass Jars/Storage Containers

Glass Jars

Glass containers are my favorite for storing extra dry goods. Off the top of my head, I know I have glass jars filled with leftover nuts, chia seeds, cacao powder, oats, and lentils in my kitchen right now! I prefer glass containers because they don’t hold on to odors as much as plastic Tupperware.

If you don’t have glass containers, Ball Mason jars and Weck jars are both wonderful! I also have lots of repurposed glass containers from things like peanut butter or tomato sauce that I just clean and hold onto.

7. Cloth Napkins

Cloth Napkins

This is one of my newer practices, but it’s been a super simple swap. Instead of using paper napkins with meals, I’ve been grabbing a cloth napkin or clean tea towel. Unless I spill something major, I’ll even just use the same napkin for 3-4 meals before tossing it in the laundry hamper. Stock up on a few pretty sets, so you’ll always have a clean one on hand! I love these simple linen blend ones.

8. Metal/Bamboo Straws

Bamboo Straw

You need a reusable straw for all those iced matchas or smoothies you’re making this summer! We all know paper straws suck, and they are definitely not the answer. I love these metal straws, especially in gold! I also recently got a few beautiful bamboo straws, and I think they are PERFECT for thick smoothies because they are a bit wider.

9. Reusable Cleaning Sponges

Amala cleaning sponges

I love these reusable cleaning sponges as a replacement for paper towels! They’re super sturdy and durable. When they are dirty, just toss them in the laundry to be washed. They are biodegradable, vegan, and can be washed and reused over 100 times!

10. Reduce Food Waste

Pickled Veggies

One of the simplest ways to create a more sustainable kitchen is to reduce food waste! Many of us aren’t fully aware of how much food we are wasting on a regular basis. In the United States, it’s estimated that 30-40 percent of the food supply goes to waste (2). Tossing out those less than prime berries, making something new for dinner when you have leftovers, or not using the whole vegetable are all culprits.

Some easy ways to reduce food waste are:

  • Eat your leftovers for lunch the next day
  • Cook using the whole vegetable. Roast up broccoli stalks, make pesto from carrot tops, braise beet greens…the possibilities are endless!
  • Pickle leftover vegetables. See instructions here for my favorite way to quick pickle vegetables!
  • Make a big batch of soup with wilting vegetables
  • Make berry chia jam with berries that are soft and mushy

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Featured

Fudgy Tahini S’mores Blondies (Vegan)

These tahini s’mores blondies are the fudgiest bars ever. You don’t need a campfire to get amazing s’mores flavor – just make these vegan blondies.

S'mores blondies

S’mores are a classic summertime treat. They’re made by squishing a campfire toasted marshmallow and a wedge of chocolate between two graham cracker squares. There is something so nostalgic about the toasted marshmallow, melty chocolate, and crunchy graham cracker combination. For those living in cities without regular access to campfires like me, these tahini s’mores blondies have it all!

Tahini in Baked Goods

If you haven’t tried using tahini in baked goods, now is the time! Tahini is a seed butter made from ground sesame seeds. It is a common ingredient in Middle Eastern and Mediterranean cuisines. Tahini is usually an ingredient in savory dishes, but it is actually amazing in baked goods! The flavor is rich and nutty, but mild enough to blend into brownies, cookies, and other treats. Tahini has a high fat content, a majority of which is healthy unsaturated fats. This eliminates the need for butter or oil, while still keeping your baked goods a fudgy and moist.

Tahini s'mores blondies

How to Make Fudgy Tahini S’mores Blondies

  • In a large mixing bowl, make a flax egg with ground flaxseed and warm water.
  • Add other wet ingredients to the bowl: tahini, maple syrup, and vanilla extract, and mix.
  • In a separate bowl, mix together dry ingredients: almond flour, cinnamon, salt, and baking powder.
  • Fold in dark chocolate chips.
  • Pour batter into a parchment paper lined baking pan and smooth out into an even layer.
  • Top batter with marshmallows, graham cracker crumbles, and more chocolate chips.
  • Bake until edges are browned, let cool, cut, and dig in!
Stack of s'mores blondies

Recipe Notes and Tips For Making Tahini S’mores Blondies

  • Slightly under-bake blondies. Bake until the blondies are just starting to brown on the edges to keep them super fudgy and gooey.
  • Let cool completely before slicing. Since the blondies are so fudgy, let them cool completely before you cut them. Otherwise, they will be difficult to keep together in squares!
  • Try chocolate chunks instead of chips. Substitute chopped dark chocolate bars (or Hershey’s bars!) for chocolate chips for an even more authentic s’mores feel.
Tahini S'mores Blondies

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Fudgy Tahini S’mores Blondies (Vegan)

  • Author: Alex
  • Prep Time: 10 minutes
  • Cook Time: 20-25 minutes
  • Total Time: 30-35 minutes
  • Yield: 16 blondies 1x
  • Category: dessert

Description

These tahini s’mores blondies are the fudgiest bars ever. You don’t need a campfire to get amazing s’mores flavor – just make these vegan blondies.


Scale

Ingredients

  • 1 tsbp flaxmeal
  • 3 tbsp warm water
  • 1 cup smooth tahini
  • 1/3 cup maple syrup
  • 1 tsp vanilla extract
  • 2/3 cup almond flour
  • 1/2 tsp cinnamon
  • 1/2 tsp kosher salt
  • 1/2 tsp baking powder
  • 1/2 cup dark chocolate chips, plus more for sprinkling on top
  • 8 large vegan marshmallows, cut in half
  • 3 sheets of graham crackers, crushed

Instructions

  1. Preheat oven to 350 degrees F. Line an 8″x8″ baking pan with parchment paper.
  2. In a large mixing bowl, make a flax egg by whisking together flaxmeal and warm water. Let sit for 2-3 minutes until it begins to thicken.
  3. Add tahini, maple syrup, and vanilla extract to the bowl. Stir to combine.
  4. In a separate mixing bowl, combine almond flour, cinnamon, salt, and baking powder.
  5. Mix dry ingredients into wet ingredients until just combined. Batter will be pretty sticky.
  6. Fold in chocolate chips.
  7. Pour batter into prepared baking pan. Top batter with marshmallows, crushed graham crackers, and extra chocolate chips.
  8. Bake for 20-25 minutes, until edges just begin to brown.
  9. Remove from oven and let cool completely before slicing.


Notes

  • Recipe will keep well in the fridge for up to 5 days in a sealed container.

Keywords: s’mores blondies, s’mores, blondies, tahini blondies, tahini

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Featured

Burrata Salad with Tomatoes and Melon (Gluten Free)

This burrata salad is super simple to whip up. This recipe will impress your guests with its vibrant colors and delicious summer flavor!

Burrata salad

Burrata + tomatoes = the hottest couple of the summertime. The juicy tomatoes pair so well with creamy and rich burrata, especially with a little basil and balsamic.

I love adding fresh fruit to salads in the summer, but I usually choose berries, apples, or pears. While I was in Nice, France a few weeks ago, I ate a salad with cantaloupe melon, tomatoes, and burrata. I was instantly mesmerized. When cantaloupe is in season and ripe, it is GOOOOD. It’s the perfect mildly sweet and crunchy contrast to the other ingredients! I decided right then and there I had to recreate it at home.

Burrata salad

How to Make Burrata Salad

This burrata salad recipe really couldn’t be easier. No oven or cooking required!

  • Slice a cantaloupe in half. Remove the seeds and cut into thick slices, then remove the rinds.
  • Chop tomatoes into large chunks.
  • Arrange cantaloupe and tomatoes over a bed of arugula.
  • Set a ball of fresh burrata in the center.
  • Sprinkle with fresh basil and toasted pine nuts.
  • Drizzle with balsamic glaze and pesto oil.

Burrata Salad Recipe Tips and Substitutions

  • Store tomatoes and cantaloupe at room temperature before slicing and serving. These fruits taste best and ripen faster if they are kept out of the fridge until they are about to spoil.
  • Use the best quality tomatoes. Since we are in tomato season, the stores are stocked with lots of tomato varieties! I find that vine-ripened and heirloom tomatoes are the most flavorful.
  • Sub peaches for the cantaloupe. Don’t like melon? No problem! This recipe would be delicious with peaches or nectarines instead.
  • Break apart the burrata if serving to a crowd. You can break apart the burrata and scatter the pieces around the salad to make it easier for guests to serve themselves.
Burrata salad

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Burrata Salad with Tomatoes and Melon (Gluten Free)

  • Author: Alex
  • Prep Time: 15 minutes
  • Total Time: 15 minutes
  • Category: side dish

Description

This burrata salad is super simple to whip up. This recipe will impress your guests with its vibrant colors and delicious summer flavor!


Scale

Ingredients

  • 1/4 cup pine nuts
  • 4 cups baby arugula
  • 1/2 of a cantaloupe, seeds removed, sliced in wedges, and rind removed
  • 2 ripe tomatoes, chopped into large chunks
  • 1 ball burrata cheese
  • 1/2 cup fresh basil, chopped
  • 1 tbsp basil pesto 
  • 3 tbsp olive oil
  • 2 tbsp balsamic glaze
  • Salt
  • Black pepper

Instructions

  1. Toast the pine nuts in a shallow frying pan over low-medium heat. Stir occasionally to prevent burning, and remove from heat once nuts are fragrant and begin to brown. This will take about 5 minutes.
  2. Place arugula on a large serving plate or in a large salad bowl.
  3. Arrange alternating slices of tomato and cantaloupe on top of arugula.
  4.  Place the burrata in the center of the serving plate.
  5. Sprinkle the plate with chopped basil and toasted pine nuts.
  6. Whisk together the pesto and olive oil in a small bowl. It should be a liquid consistency that is easy to drizzle – add more olive oil as necessary.
  7. Drizzle the pesto oil and balsamic glaze over the salad. Add salt and pepper to taste.
  8. Serve immediately.

Keywords: burrata salad, burrata, summer salad, cantaloupe, tomatoes

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Featured

Why This Registered Dietitian Loves the Mediterranean Diet

The Mediterranean Diet has been studied extensively as one of the healthiest eating patterns in the world. Read on to find out why!

Greek quinoa salad

One of the oldest diets in the world is back with lots of media attention this year, and just as good as ever. It originated well before “dieting” was even a thing, and has been studied extensively as one of the healthiest eating patterns in the world. It’s a diet where you don’t have to count calories or macros, don’t have to drink detox green juice, and you can eat CARBS! Enter the Mediterranean Diet, one of my favorite patterns of eating.

What makes the Mediterranean diet so great and well loved by health professionals? Firstly, this diet is widely touted for its researched health benefits. It has been shown to reduce the risk of heart disease by helping to lower cholesterol, blood pressure and reduce the risk of stroke. Some research also shows an association between the Mediterranean diet and reduced risk of certain cancers, Alzheimer’s disease and Parkinson’s disease.

A Lifestyle, Not a Diet

The Mediterranean diet is not so much a “diet”, rather it is a lifestyle pattern of eating. When we hear the word “diet”, we often consider it a quick fix. We’ll “go on a diet” when we want to lose weight for a beach vacation, slim down for a big event, or get back on track after a few months of indulgent eating.

Diets are typically seen as a variance from our norm, and are so restrictive that we cannot realistically keep up with them for more than a few months. They often eliminate whole food groups which contain necessary nutrients our bodies need. Many of us get trapped in the cycle of “yo-yo dieting” – trying the latest fad diet, inevitably falling off the wagon, then trying to pick up another fad diet a few months later when we still don’t see results.

This is why diets don’t work. In order to see long term results, the way you eat must be a sustainable pattern you can seamlessly incorporate into your lifestyle. The Mediterranean diet is the perfect place to start if you are trying to make a lasting dietary lifestyle change!

Why The Mediterranean Diet Works

  • It’s not restrictive. You can enjoy foods from ALL food groups (including wine)! This means you are getting important nutrients other diets are lacking, like fiber, omega-3s, vitamins and minerals.
  • It emphasizes fresh, whole foods. The Mediterranean diet encourages you to eat lots of veggies, fruits, whole grains, legumes, lean proteins and healthy fats. When combined into a balanced meal, these foods keep us full and satisfied.
  • It’s simple an inexpensive. You won’t be required to purchase expensive, fancy superfoods, powders or supplements on this diet. It encourages eating some of the most humble, inexpensive foods you can buy in the grocery store, like grains and lentils.
  • It incorporates joy and pleasure into eating. The Mediterranean diet encourages being social and present while enjoying our meals. It is good practice to turn off our screens, put on some soothing music and enjoy a meal together with friends and family. Lifestyle changes become so much easier when our support system is involved!
Greek quinoa salad - the mediterranean diet

What to Eat on The Mediterranean Diet

So, what will you eat when following a Mediterranean diet? The bulk of your meals will come from vegetables, fruits and whole grains. You’ll choose legumes, nuts, fish and seafood as your main sources of protein, followed by poultry and eggs, and choosing red meat occasionally. Season your foods with fresh herbs, spices, lemon juice, olive oil and vinegar. Consume dairy like plain yogurt and cheese in moderation daily. Water is your drink of choice, and enjoy a glass of red wine in moderation!

As you can see, there are very little foods you avoid by following this eating pattern. Compare that to Keto, the Atkin’s Diet, Whole30, etc. Easy, right? The Mediterranean diet largely takes the guesswork out of eating well. When your plate is filled with veggies, whole grains, and legumes, it’s hard to get it wrong!

Mediterranean Diet Recipes to Try

Here are some of my favorite, simple Mediterranean Diet recipes. Give one a try for dinner tonight!

Greek quinoa salad
Halloumi salad
Pasta salad with roasted vegetables and tuna - the mediterranean diet
Shrimp scampi zoodles and noodles the Mediterranean diet
the Almond Eater Mediterranean Stuffed Zucchini Boats
The Mediterranean Dish Zucchini Salad

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Featured

Berry Banana Baked Oatmeal with Chocolate Chips (Vegan, Gluten Free)

This berry banana baked oatmeal is such a treat! It’s naturally sweetened with banana and applesauce, and full of heart-healthy fiber. This recipe is a simple and delicious dish to serve for brunch, and will please everyone.

berry banana baked oatmeal

If you are an oatmeal lover like me, you have to try baked oatmeal. It took me years to finally try it, and I wish I hadn’t waited so long! Baked oatmeal feels more decadent than a bowl of porridge. It has the texture similar to bread pudding, so you get chewy, soft, and creamy in every bite.

Baked oatmeal can be served warm or cold, and tastes delicious either way. It’s the perfect recipe to meal prep for a grab and go breakfast if you have a busy week coming up. This berry banana baked oatmeal is much more filling than a granola bar or piece of toast, since it contains plenty of fiber.

berry banana baked oatmeal

Why you’ll love this berry banana baked oatmeal

  • It’s so easy. This recipe requires one bowl and simple ingredients that you probably already have on hand.
  • Feeds a crowd. A single batch of this recipe serves 6. You can easily double (or triple!) this recipe and bake it in a larger pan.
  • Meal prep winner. This banana berry baked oatmeal is simple to prepare, keeps well in the fridge, and is easy to eat cold on the go. Make a batch to have for the week.
  • Naturally sweetened. The only ingredients used to make this recipe just sweet enough are mashed bananas and unsweetened applesauce. With the chocolate chips, it’s really all you need!
slice of baked oatmeal

How to make berry banana baked oatmeal

  • Combine wet ingredients in a large mixing bowl: flax egg, mashed bananas, applesauce, almond milk, coconut oil, and vanilla extract.
  • Mix dry ingredients into the wet: oats, cinnamon, salt, and baking powder.
  • Then, fold in fresh berries and chocolate chips.
  • Bake for 40-45 minutes.
  • Finally, dig in! Enjoy immediately or save it for later in the fridge.
baked oatmeal

Ingredients you need for this recipe

baked oatmeal

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Berry Banana Baked Oatmeal with Chocolate Chips (Vegan, Gluten Free)

  • Author: Alex
  • Prep Time: 10 minutes
  • Cook Time: 45 minutes
  • Total Time: 55 minutes
  • Yield: serves 6 1x
  • Category: Breakfast

Description

This berry banana baked oatmeal is such a treat! It’s naturally sweetened with banana and applesauce, and full of heart-healthy fiber. This recipe is a simple and delicious dish to serve for brunch, and will please everyone.


Scale

Ingredients

  • 1 tbsp flaxmeal
  • 3 tbsp warm water
  • 2 ripe bananas, mashed well
  • 1/3 cup unsweetened applesauce
  • 2 cups unsweetened almond milk
  • 1 tbsp melted coconut oil
  • 1 tsp vanilla extract
  • 3 cups old fashioned rolled oats
  • 1 tsp cinnamon
  • 1/2 tsp kosher salt
  • 1/2 tsp baking powder
  • 1 cup blueberries
  • 1 cup strawberries, quartered
  • 1/4 cup dark chocolate chips

Instructions

  1. Preheat oven to 375 degrees F.
  2. Spray a 10″x 10″ baking dish with cooking oil.
  3. Whisk together flaxmeal and warm water into a flax egg in a large mixing bowl.
  4. Add mashed bananas, applesauce, almond milk, coconut oil, and vanilla extract. Mix to combine everything.
  5. Stir in oats, cinnamon, salt, and baking powder.
  6. Fold in the berries and chocolate chips.
  7. Pour batter into prepared baking dish.
  8. Bake for 40-45 minutes until edges just start to brown. 
  9. Serve warm immediately, or save it for later!


Notes

  • This recipe would be delicious with other berries – get whatever ones look best!
  • If you’re don’t need this recipe to be vegan, you can sub 1 large regular egg for the flax egg.
  • This recipe keeps well in a sealed container for up to 5 days in the fridge. 

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Featured

Greek Quinoa Salad with Lentils (Gluten Free)

This Greek quinoa salad recipe is so easy to make! It’s a perfect recipe for a warm summer day or meal prep, and is sure to please a crowd.

Greek quinoa salad

If I had to choose one cuisine to eat for the rest of my life, I’d pick Greek. It has pretty much everything I love – tons of veggies, cheese, olives, grains, nuts, legumes, seafood, yogurt, and fruit. Oh, and I can’t forget baklava!

This Greek quinoa salad with lentils is basically the most delicious hodgepodge of Greek flavors all mixed together. And since it’s mid-July, I got to use only the freshest, most flavorful produce that really makes this salad pop. Have you seen a more beautiful array of colors in a salad before?!

Greek quinoa salad ingredients

How to Make Greek Quinoa Salad with Lentils

This recipe is super simple to make. The only cooking you need to do is for the quinoa and lentils. The rest is just chopping and mixing!

  • Cook quinoa and lentils according to package instructions.
  • Chop up all the veggies and herbs: cherry tomatoes, bell pepper, red onion, cucumber, olives, basil and parsley.
  • Whisk together lemon juice, red wine vinegar, Dijon mustard, honey, olive oil, oregano, and garlic powder to make your dressing.
  • Toss everything together in a large bowl with feta cheese.
  • Enjoy immediately or stick it in the fridge for later!
Greek salad with quinoa and lentils

Main Ingredients + Some Nutrition Notes

  • Lentils: Lentils are a super healthy food to include in your diet. They are part of the pulses family, which also includes beans, chickpeas, and peas. Lentils are one of the best plant-based protein sources! Half a cup contains about 12 grams of protein. Lentils also are an excellent source of fiber. You can read all about the benefits of fiber here!
  • Quinoa: Quinoa is a pseudo-grain, and is a delicious replacement for rice. It’s gluten free and another good source of plant-based protein. One cup of cooked quinoa has 8 grams of protein. Unlike many protein sources from plants, quinoa contains all nine essential amino acids, making it a complete protein.
  • Olives: You’ve heard of the health benefits of olive oil, and olives are just as nutritious! Olives have the same healthy monounsaturated fats as olive oil, which is protective against heart disease and inflammation. They are also high in vitamin E and other antioxidants.
  • Bell Pepper
  • Cherry Tomatoes
  • Cucumbers
  • Red Onion
  • Basil
  • Parsley
  • Feta Cheese
Greek Quinoa Salad

I love to meal-prep this Greek quinoa salad at the beginning of the week. I’ll add a heap to a bed of Greens for a quick and filling lunch. This recipe is also perfect to make for picnics, barbecues, or potlucks!

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Greek Quinoa Salad with Lentils (Gluten Free)

  • Author: Alex
  • Prep Time: 20 minutes
  • Cook Time: 25 minutes
  • Total Time: 45 minutes
  • Yield: 68 servings 1x
  • Category: side dish

Description

This Greek quinoa salad recipe is so easy to make! It’s a perfect recipe for a warm summer day or meal prep, and is sure to please a crowd.


Scale

Ingredients

  • 1 cup dry quinoa
  • 1 cup dry green lentils
  • 1 cucumber, quartered lengthwise and sliced thinly
  • 1/2 of a red onion, diced
  • 1 bell pepper, diced
  • 1/2 pint cherry tomatoes, halved
  • 1/2 cup pitted kalamata olives, halved
  • 1/3 cup feta cheese (can eliminate for to make vegan)
  • 1/4 cup chopped parsley
  • 1/4 cup chopped basil

Dressing

  • 1 tbsp fresh lemon juice
  • 2 tbsp red wine vinegar
  • 1 tbsp Dijon mustard
  • 1/2 tbsp honey (sub maple syrup for vegan)
  • 1 tsp dried oregano
  • 1/2 tsp garlic powder
  • 3 tbsp extra virgin olive oil

Instructions

  1. Cook quinoa and lentils on the stovetop according to package instructions.
  2. Meanwhile, chop all the veggies, olives, and herbs. Set aside.
  3. Make the dressing by whisking together all dressing ingredients except olive oil in a small bowl. Slowly drizzle in the olive oil while whisking, until dressing is cohesive and creamy looking.
  4. Let lentils and quinoa cool to room temperature. Then, mix them together with the veggies, olives, and herbs in a large mixing bowl.
  5. Pour dressing into the bowl and continue to mix salad until everything is well coated.
  6. Serve immediately, or save it for later! 


Notes

  • Keeps very well in the fridge in a sealed container for up to 5 days.
  • Can easily be made vegan by using maple syrup instead of honey in the dressing, and by eliminating the feta cheese. If you eliminate cheese, consider adding a little salt to taste!

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plant-based protein sources Featured

10 Plant-Based Protein Sources to Add to Your Diet

Want to eat more plant-based? Find out some of the best plant-based protein sources you should be eating regularly for good health.

kale caesar salad plant based protein sources

One of the greatest misconceptions in the nutrition world is that plant-based diets do not provide enough protein. As an RD, I’ve heard this time and time again. But, a well-planned and thoughtful vegetarian or vegan diet can provide all the nutrients we need for good health, including protein from plant-based protein sources.

Benefits of A Plant-Based Diet

Nutrition research has consistently pointed to a plant-based diet to provide numerous health benefits. Whether you’re vegan or just experimenting with Meatless Monday, we can all benefit from eating more plants! Here are a few of the amazing health benefits of a plant-based diet:

  • Decreased risk of chronic disease, including heart disease, stroke, hypertension, Type 2 Diabetes, high cholesterol, and some cancers (1)
  • Promotes weight management, prevention of overweight/obesity, and beneficial for weight loss (2)
  • Lower environmental impact than a diet that includes lots of animal protein

Plant-Based Protein Sources

Protein is an important macronutrient, as it is the building block for body tissue. Our protein needs vary by individual based on age, activity level, health status, etc. Including a variety of the following foods in your diet daily will meet the protein needs of most people, with the added health benefits of these ingredients!

Beans

roasted chickpeas

Beans of all kinds – black, kidney, chickpea, etc. – are one of the world’s healthiest foods. They are a starchy protein, as they also contain some carbohydrates. Because of this, beans are a great source of dietary fiber. They are also rich in vitamins and minerals, including iron!

Protein in Beans: 15 grams in 1 cup

How to Add Beans to Your Diet:

Lentils

coconut curry red lentil soup

Lentils are similar to beans, in that they are also a starchy protein source. One cup of lentils has a whopping 16 grams of dietary fiber! Lentils have a hearty texture that holds up well as a replacement for meat in dishes like stews and sauces.

Red lentils tend to break apart when cooked, so they are great in soups and stews. Green, black, and French lentils will hold their shape when cooked.

Protein in Lentils: 18 grams in 1 cup

How to Add Lentils to Your Diet:

Peas

peas plant-based protein sources

Peas are a versatile ingredient that have plenty of plant-based protein. They are similar to beans and lentils in that they also contain carbohydrates, and therefore fiber. Also, peas contain good amounts of several vitamins and minerals, notably vitamins A, C, K, and B-vitamins.

Protein in Peas: 8 grams in 1 cup

How to Add Peas to Your Diet:

Tofu, Tempeh, and Edamame

crispy baked tofu

Tofu, tempeh, and edamame are all foods coming from the soybean. Edamame is immature soy bean, and tofu and tempeh are products made from soy. In many Asian cultures, soy is a staple protein source.

For years, there has been swirling controversy around the safety of soy in our diets, but the research has consistently shown that soy is safe and very healthy for us.

Protein in Tofu, Tempeh, and Edamame: 20 grams in 1 cup

How to Add Tofu/Tempeh/Edamame to Your Diet:

Quinoa

quinoa plant based protein sources

Quinoa is technically a seed, but it tastes, cooks and acts like a grain. Unlike other grains though, quinoa is a good source of protein. Not only that, quinoa has all nine essential amino acids, making it a complete protein. This sets quinoa apart from other plant-based protein sources!

Protein in Quinoa: 8 grams in 1 cup

How to Add Quinoa to Your Diet:

Nuts

popcorn trail mix

Almonds, walnuts, macadamia, pistachios, and more are nutrition powerhouses. They are rich in energy, healthy fats, vitamins, minerals, and protein. Nuts are one of my favorite on-the-go snacks to have on hand.

Protein in Nuts: 5 grams per 1/4th cup

How to Add Nuts to Your Diet:

  • Make popcorn trail mix for a healthy and filling snack (pictured above)
  • Add a dollop of nut butter to oatmeal or smoothie bowls
  • Sprinkle nuts on top of salad for a crunchy addition
  • Add nuts to homemade granola
  • Make your own mixed nut butter

Seeds

seeds

Like nuts, seeds contain an abundance of heart healthy fats. They’re also good sources of minerals, like calcium, magnesium, zinc, iron, and copper. Some seeds to add to your diet include sesame, pumpkin, and flax.

Protein in Seeds: 10 grams in 1/4th cup

How to Add Seeds to Your Diet:

  • Sprinkle seeds on top of salads and grain bowls, such as on this Asian Cucumber Salad
  • Try using tahini in baked goods: these Tahini Brownies and Tahini Cookies by Kale Junkie are delicious!
  • If you bake your own bread, experiment with adding seeds to the dough for a hearty texture
  • Top yogurt or oatmeal bowls with pumpkin seeds

Chia Seeds

chia seeds plant-based protein sources

Chia is a seed, but it gets its own category! Chia seeds are a good plant-based source of iron and calcium. What makes them extra special is they are a good plant-based source of essential omega-3 fatty acids. We can’t produce these on our own, so it is important we get adequate amounts in our diet. So, since omega-3 fatty acids are mainly found in animal products, chia seeds are a great way to get these good fats if you are following a plant-based diet.

Protein in Chia Seeds: 5 grams in 1 ounce

How to Add Chia Seeds to Your Diet:

  • Try chia pudding for breakfast
  • Add a spoonful to your oatmeal
  • Make easy two ingredient chia jam
  • Bake some into homemade granola

Hemp

Hemp hearts are another good source of plant-based protein. Just like chia, they are rich in heart healthy fats, including omega-3 fatty acids. Similar to quinoa, hemp is a complete protein, as it contains all nine essential amino acids.

Protein in Hemp: 6 grams in 2 tablespoons

How to Add Hemp to Your Diet:

  • Sprinkle hemp hearts over your morning oatmeal or yogurt bowl. They have a mild, nutty flavor.
  • Try hemp protein powder in your smoothies
  • Make this hemp seed pesto by Walder Wellness
  • Add hemp to cookies or baked goods

Nutritional Yeast

nutritional yeast

Nutritional yeast is an inactive form of yeast, and is sold in flaked form. It is full of nutrition benefits, including B-vitamins and protein. In fact, it’s one of the only plant-based sources of Vitamin B12. Like quinoa and hemp, nutritional yeast contains all nine essential amino acids, making it another plant-based complete protein source.

Nutritional yeast has a savory, cheesy flavor that is delicious in pasta dishes!

Protein in Nutritional Yeast: 10 grams in 2 tablespoons

How to Add Nutritional Yeast to Your Diet:

  • Sprinkle over popcorn for a cheesy flavor, from Nutrition Stripped
  • Add to pasta dishes as a vegan replacement for parmesan cheese
  • Make a vegan Butternut Squash Risotto from Simple Vegan Blog

There you have it! As you can see, these delicious plant-based protein sources are full of other amazing nutrients like fiber, vitamins, and minerals. Have you tried them all?

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Cold Sesame Noodles and Zoodles: Healthier than Takeout (Vegan)

This cold sesame noodles and zoodles recipe is perfect to make in a heatwave! This vegan, no-oven meal comes together in just 15 minutes.

cold sesame noodles and zoodles

When there’s a heatwave, the last thing you want to do is cook or eat something hot. Quick recipes that don’t require an oven are the way to go when it’s pushing 100 degrees outside.

For those times when it’s hot but you don’t feel like a salad, this sesame noodles and zoodles recipe is a perfect choice! It’s light, refreshing, and deliciously flavorful.

cold sesame noodles and zoodles

Why You’ll Love This Cold Sesame Noodles and Zoodles Recipe

  • Easy to make. This recipe requires minimal cooking, chopping, or prep time. Just combine ingredients in a bowl and toss with sesame dressing!
  • Healthier than takeout. Half the noodles in this recipe are replaced with zucchini noodles, making a lighter, veggie-packed meal. The homemade sesame dressing contains no refined sugar and less sodium than standard recipes.
  • Refreshing and flavorful. These sesame noodles and zoodles are served cold, so they are perfect when the weather is hot.
  • Easily customizable. These noodles are absolutely delicious on their own, but also make a wonderful side dish. Feel free to add your favorite protein like shrimp or tofu, or experiment with different vegetable add-ins!
sesame noodles and zoodles

How to Make Cold Sesame Noodles and Zoodles

  • Cook soba noodles according to package instructions.
  • While the soba noodles cook, spiralize zucchini into zoodles. (See my tips for spiralizing here).
  • Whisk together sesame oil, rice vinegar, soy sauce, chili paste, honey, garlic, ginger, and peanut butter to prepare the sesame dressing.
  • Toss soba noodles and zoodles together in a bowl with the dressing.
  • Serve cold with sliced green onion, sesame seeds, crushed peanuts, and red pepper flakes.
cold sesame noodles and zoodles

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Cold Sesame Noodles and Zoodles: Healthier than Takeout (Vegan)

  • Author: Alex
  • Prep Time: 5 minutes
  • Cook Time: 8 minutes
  • Total Time: 13 minutes
  • Yield: serves 34 1x
  • Category: main dish

Description

This cold sesame noodles and zoodles recipe is perfect to make in a heatwave! This vegan, no-oven meal comes together in just 15 minutes.


Scale

Ingredients

  • 8 oz soba noodles
  • 2 medium zucchinis, spiralized
  • 2 tbsp rice vinegar
  • 1 1/2 tbsp toasted sesame oil
  • 1 1/2 tbsp low sodium tamari or soy sauce
  • 1/2 tsp chili paste
  • 1/2 tbsp manuka honey
  • 1/4 inch piece of fresh ginger, grated
  • 1 clove garlic, grated or minced
  • 1 1/2 tbsp creamy natural peanut butter
  • 2 green onions, thinly sliced
  • 1 tbsp sesame seeds
  • 1/4 cup crushed peanuts
  • 1 tsp red pepper flakes

Instructions

  1. Cook soba noodles according to package instructions.
  2. While noodles cook, spiralize zucchinis.
  3. Prepare sesame dressing: whisk together rice vinegar, sesame oil, tamari, chili paste, honey, ginger, garlic, and peanut butter until smooth and cohesive.
  4. Drain noodles and run under cold water until cool. Toss with zoodles and the sesame dressing until every strand is coated.
  5. Serve with a garnish of sliced green onion, sesame seeds, peanuts, and red pepper flakes.


Notes

  • Keeps well in an airtight container the fridge for 1-2 days.

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Honey Baked Peaches with Yogurt and Granola (Gluten Free)

These healthy honey baked peaches taste like peach pie for breakfast! Paired with yogurt and granola, this breakfast will keep you full for hours.

honey baked peaches

Are you a sweet or savory breakfast person? I definitely prefer a sweet breakfast, which is why I love oatmeal and yogurt bowls so much! These honey baked peaches with yogurt and granola are the sweet breakfast of my dreams.

While I adore fresh fruit, I also love cooking fruit before eating it. Baking, sautéing, or poaching fruit really brings out its natural sweetness. In this honey baked peaches recipe, the dollop of honey is more than enough added sweetener – you could even leave it out!

honey baked peaches on a plate

How to Make Honey Baked Peaches

These peaches are quickly seared in a cast iron skillet before baking, so they get a nice caramelized crust on top. If you don’t have a cast iron skillet, you can skip this step, and just bake in the oven.

  • Preheat your oven to 375 degrees F.
  • Heat coconut oil in a cast iron skillet and add halved peaches, cut side down.
  • Once peaches are browned, flip them over and add a dollop of honey in the center of each peach.
  • Place cast iron skillet in oven, and bake until tender and soft.
honey roasted peaches

Ingredients you need to make these honey baked peaches

  • Peaches
  • Manuka Honey
  • Cinnamon
  • Shredded Coconut
  • Yogurt
  • Granola
  • Blueberries

A Few Recipe Notes

  • Choose only slightly ripe peaches for this recipe. It will help the peaches hold their shape when baked.
  • You can use nectarines instead of peaches in this recipe for a similar result.
  • You can use maple syrup instead of honey and non-dairy yogurt to make this recipe vegan.
  • These peaches can be prepared ahead of time and reheated when ready to eat. They also taste great straight from the fridge.
baking dish with peaches

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Honey Baked Peaches with Yogurt and Granola (Gluten Free)

  • Author: Alex
  • Prep Time: 5 minutes
  • Cook Time: 45 minutes
  • Total Time: 50 minutes
  • Yield: serves 3 1x
  • Category: breakfast

Description

These healthy honey baked peaches taste like peach pie for breakfast! Paired with yogurt and granola, this breakfast will keep you full for hours.


Scale

Ingredients

  • 3 semi-ripe peaches, halved and pitted
  • 1/2 tbsp coconut oil
  • 1 tsp cinnamon
  • 2 tbsp manuka honey
  • 1 tbsp unsweetened shredded coconut
  • 2 cups yogurt of choice
  • 3/4 cup granola 
  • 1/2 cup blueberries

Instructions

  1. Preheat oven to 375 degrees F.
  2. Heat coconut oil over medium heat in a large cast iron skillet. Add peaches, cut side down. Cook peaches for 3-5 minutes, until flesh is browned and caramelized.
  3. Flip peaches cut side up, sprinkle evenly with cinnamon, and add a dollop of manuka honey to the center of each peach.
  4. Place skillet in the oven, and bake for 30-40 minutes, until peaches are soft and tender.
  5. To serve: place two peach halves on a plate and top with shredded coconut, yogurt, granola, and blueberries.


Notes

  • Peaches will keep in the fridge for up to 5 days.
  • Reheat before serving, or enjoy cold!

Keywords: honey baked peaches, healthy breakfast, yogurt bowl, granola, gluten free

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Farro Salad with Roasted Vegetables and Feta Cheese

This farro salad is the most delicious easy and healthy grain salad! It’s filled with roasted vegetables, creamy feta cheese, and crunchy walnuts, and is perfect for meal prep.

farro salad with roasted vegetables

I love experimenting with different whole grains in my kitchen. There are so many delicious options! Quinoa and brown rice are my usual staples, but lately I’ve been obsessed with farro. It has a nice chewy texture and slightly nutty flavor that I love!

Whenever I’m in a meal prep rut, I’ll make a big grain salad. I cook a big batch of grains, roast a few different veggies, and mix them all together. I love to add something creamy to the salad, such as avocado, tahini, or a soft cheese. So simple, healthy, and delicious!

farro salad with roasted vegetables

This farro salad features some of my favorite summertime veggies: asparagus, corn, and cherry tomatoes. There is also lots of garlic, fresh basil, and chickpeas for a boost of protein. My favorite part of this salad might just be the walnuts, though! They add such a great unexpected crunch.

How to Cook Farro

There are a lot of instructions out there about how to cook farro. My favorite method that has never failed me is the pasta method. Honestly, this is also the easiest method, and works every time for me!

  • Bring a large pot of water to a rolling boil (just as if you were cooking pasta).
  • Add your farro and reduce to a simmer.
  • Cook for 25-30 minutes until desired consistency is reached. I prefer a slightly chewier farro.
  • Drain the excess water from the pot.
  • Fluff farro with a fork, then use any way you’d like!
farro salad ingredients

Main Ingredients Of This Farro Salad + Some Nutrition Notes

  • Farro: Farro is a type of wheat grain. It’s an excellent source of fiber, and has more than most grains! It is also higher in protein than other grains like brown rice.
  • Asparagus: Asparagus is a good source of many vitamins, including A, C and K. It’s also an excellent source of folate, which is very important during pregnancy to prevent neural tube defects.
  • Tomatoes: Tomatoes have many antioxidants, including lycopene. This antioxidant, which gives tomatoes their red hue, is actually more abundant in cooked tomatoes, like the ones in this farro salad!
  • Corn
  • Basil
  • Feta Cheese
  • Walnuts
farro salad

If you love this farro salad recipe, you may also like

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Farro Salad with Roasted Vegetables and Feta Cheese

  • Author: Alex
  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Total Time: 40 minutes
  • Yield: 4 servings 1x
  • Category: main dish

Description

This farro salad is the most delicious easy and healthy grain salad! It’s filled with roasted vegetables, creamy goat cheese, and crunchy walnuts, and is perfect for meal prep.


Scale

Ingredients

  • 1 cup farro
  • 1 pint cherry tomatoes
  • 4 cloves garlic, sliced
  • 1 bunch asparagus, woody ends removed, and chopped
  • 12 tbsp avocado oil
  • Salt
  • Pepper
  • 1 ear corn
  • 1 can low sodium chickpeas, drained and rinsed
  • 2 handfuls fresh basil, chopped
  • Zest of 1 lemon
  • Juice of 1 lemon
  • Extra virgin olive oil
  • 1/4 cup chopped walnuts
  • 1/3 cup feta cheese

Instructions

  1. Preheat oven to 410 degrees F.
  2. Bring a large pot of water to a rolling boil. Add farro, reduce to simmer, and cook for 25-30 minutes until desired consistency is reached. Drain excess water.
  3. While farro cooks, roast the vegetables. Toss cherry tomatoes, garlic, and asparagus with avocado oil. Season with salt and pepper to taste. Roast for 20 minutes, until tomatoes are burst and wrinkly.
  4. Toss cooked farro, roasted vegetables, chickpeas, and basil together in a large bowl with lemon zest, lemon juice, and a generous drizzle of olive oil. 
  5. Sprinkle with feta cheese and walnuts.
  6. Serve warm or cold – it tastes delicious either way!


Notes

  • Farro does not expand as much as other grains like rice, so if you sub another grain, reduce the dry measurement to 1/2 or 2/3 cup.
  • Store in an airtight container in the fridge for up to 5 days. 

Keywords: farro salad, roasted vegetables, grain salad

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Chocolate Banana Cream Pie Parfaits (Vegan, Gluten Free)

These chocolate banana cream pie parfaits are full of rich chocolate and banana flavor. This recipe is vegan, gluten free, and easy to make!

chocolate banana cream pie parfaits

If you’re a banana lover, then banana cream pie is a must try! It’s full of creamy banana filling, fresh sliced bananas, and fluffy whipped cream. If you’re like me though, you know that banana is always better when chocolate is involved!

These chocolate banana cream pie parfaits are filled with all the banana and chocolate goodness you could ever want. They are made with good-for-you ingredients that won’t let you feeling weighted down after. Can you guess what makes these parfaits extra creamy?

chocolate banana cream pie parfaits

How to Make these Chocolate Banana Cream Pie Parfaits

These pie parfaits are made up of a few different elements, each of which bring something delicious to the table. Here are the steps you’ll take:

  • Bake some vegan, gluten free crust “cookies”, which you will crumble into your pie parfaits.
  • Prepare the creamy chocolate filling by blending together bananas, avocado (the secret creamy ingredient!), peanut butter, maple syrup, cacao powder, melted chocolate, and a little sea salt.
  • Make coconut whipped cream.
  • Thinly slice a banana, then layer everything in small jars – crust cookie crumbles, chocolate banana filling, banana slices, and whipped cream.
  • Sprinkle with cacao nibs and dig in!
crust cookies

What Do You Need to Make These Pie Parfaits?

These are the main ingredients you’ll need to make these delicious pie parfaits.

  • Bananas
  • Avocado
  • Almond Flour
  • Oat Flour
  • Coconut Oil
  • Maple Syrup
  • Cacao Powder
  • Dark Chocolate Chips
  • Flax Meal
  • Coconut Milk

A Few Recipe Notes

  • You want to have very ripe bananas and avocados for this recipe. The bananas will be sweeter if they are spotty and beginning to brown.
  • You can sub a different liquid sugar for maple syrup, such as agave or honey.
  • If you are not vegan, you can sub regular whipped cream for the coconut whipped cream.

If you love this chocolate banana cream pie recipe, you may also like these other banana recipes:

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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Chocolate Banana Cream Pie Parfaits (Vegan, Gluten Free)

  • Author: Alex
  • Prep Time: 20 minutes
  • Cook Time: 30 minutes
  • Total Time: 45 minutes
  • Yield: serves 4 1x
  • Category: dessert

Description

These chocolate banana cream pie parfaits are full of rich chocolate and banana flavor. This recipe is vegan, gluten free, and easy to make!


Scale

Ingredients

Crust Cookies

  • 1 tbsp flaxmeal + 3 tbsp warm water to make 1 flax egg
  • 1 cup almond flour
  • 1 cup old fashioned rolled oats
  • 1 tbsp melted coconut oil
  • 1 tbsp maple syrup

Filling

  • 2 tbsp dark chocolate chips, melted
  • 2 ripe avocados
  • 2 large ripe bananas
  • 2 tbsp maple syrup
  • 3 tbsp cacao powder

Coconut Whipped Cream

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

Toppings

  • 1 large banana, sliced into coins
  • 1/4 cup cacao nibs

Instructions

  1. Preheat oven to 350 degrees F. Line a baking sheet with parchment paper.
  2. Make a flax egg using the flaxmeal and warm water by whisking together in a small bowl. Let sit until thickened, about 5 minutes.
  3. Combine crust ingredients in a food processor, and blend until everything is the texture of a fine meal.
  4. Form crust into a ball, then roll into a 1/4 inch thick layer using a rolling pin.
  5. Use a cup or cookie cutter to make 12-13 round cookies from the crust. Bake for 25-30 minutes until bottoms are browned and cookies are crunchy.
  6. While the cookies bake, prepare the filling by blending together all filling ingredients in a high powered blender or food processor until smooth and creamy. Place in fridge.
  7. If making the coconut whipped cream, scoop the coconut cream from the top of the chilled coconut milk can into a mixing bowl. Use a stand or hand mixer to whip the coconut cream with powdered sugar until light and airy.
  8. Crumble the cookies into chunks, then layer everything in 4 small jars – cookie crumbles, chocolate banana pudding, whipped cream, and banana slices. Sprinkle with cacao nibs. 
  9. Enjoy right away, or cover and refrigerate until eating.


Notes

  • Recipe will keep well, covered in the fridge, for up to 2 days.

Keywords: banana cream pie, chocolate banana cream pie, healthy desserts, vegan, gluten free

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Salmon Tacos with Peach Salsa and Avocado Crema (Gluten Free)

These crispy salmon tacos are full of fresh flavor from a super simple homemade peach salsa and zesty avocado crema. They make the perfect quick and delicious weeknight dinner!

Salmon Tacos

What’s your favorite easy weeknight dinner? For me, tacos are definitely up there!

I love weeknight tacos because they are quick and easy. There are so many delicious ingredient combinations, so you can easily mix it up every time. Tacos are also easy to customize, so your family can choose to add whatever toppings they enjoy.

salmon tacos with peach salsa

My perfect taco equation is pretty simple: pair your protein or veggie base with salsa or slaw, plus something creamy. I paired these salmon tacos with homemade peach salsa and avocado crema. Both are super easy to make!

I’ve been loving fruit salsa lately to take advantage of all the summer produce! I made peach salsa to go with these salmon tacos, and they paired perfectly together.

peach salsa

Why You’ll Love These Salmon Tacos

  • 30-minute recipe: These tacos take just 30 minutes to make. Perfect for weeknight dinners!
  • 10 ingredients: You’ll need just a handful of fresh ingredients for this recipe (besides basic spices and cooking oil).
  • Fresh summer flavor: The homemade peach salsa embraces fresh summer produce.
  • Well-balanced meal: These tacos combine all the elements of a balanced meal – healthy protein (salmon), carbohydrates (fruit, veggies, corn tortillas), and healthy fats (avocado, salmon). You’re sure to feel satisfied after eating these!
salmon tacos

Main Ingredients + Some Nutrition Notes

  • Salmon: Salmon is one of the best sources of omega-3 fatty acids in our diet. These heart-healthy fats are essential because our bodies do not produce any on their own. It is important to get enough omega-3s in our diet because they are anti-inflammatory, can help lower cholesterol levels, and may help protect against heart disease. Salmon is also a good source of B-vitamins, antioxidants, and potassium.
  • Peaches: This stone fruit is a great source of vitamins, minerals, and antioxidants. Remember that many of the nutrients are also found in the skin of fruits, not just the flesh, so don’t peel them!
  • Red Bell Pepper: Red bell peppers are one of the best sources of vitamin C. Red bell peppers, compared to green, yellow, or orange, are also high in many different antioxidants. The redder the pepper, the richer it is in antioxidants!
  • Avocado
  • Red Onion
  • Jalapeno
  • Cilantro
  • Lime
  • Tortillas

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Salmon Tacos with Peach Salsa and Avocado Crema (Gluten Free)

  • Author: Alex
  • Prep Time: 15 minutes
  • Cook Time: 15 minutes
  • Total Time: 30 minutes
  • Yield: serves 4 1x
  • Category: main dish

Description

These crispy salmon tacos are full of fresh flavor from a super simple homemade peach salsa and zesty avocado crema. They make the perfect quick and delicious weeknight dinner!


Scale

Ingredients

  • 2 lb salmon, cut into 4 filets
  • 1 tbsp avocado oil
  • Salt
  • Pepper
  • 1 tsp chili powder
  • 2 small ripe peaches, diced small
  • 1 red bell pepper, diced small
  • 1/2 of a large red onion, diced small
  • 3 cloves garlic, minced
  • 1/2 jalapeno pepper, minced
  • 2 handfuls fresh cilantro, finely chopped
  • Juice of 2 limes, divided
  • 2 ripe avocados
  • 1 tsp garlic powder
  • 8 corn tortillas

Instructions

  1. Preheat oven to 415 degrees.
  2. Heat avocado oil in a cast iron skillet over medium heat.
  3. Pat salmon filets dry, then season with salt, pepper, and chili powder.
  4. Place salmon, skin side up, into heated skillet. Cook for 5-6 minutes until salmon flesh is browned and crispy on the outside.
  5. Flip salmon filets, then place skillet in the oven and cook for 3-5 minutes more until fish is cooked through.
  6. While salmon is cooking, prepare salsa and avocado crema. To make salsa, combine peaches, bell pepper, red onion, half the garlic, jalapeno, and half the lime juice in a bowl. Stir to combine.
  7. To make avocado crema, blend together avocado, garlic powder, the remaining lime juice + cilantro, and salt to taste in a food processor until creamy. 
  8. Heat tortillas individually over a low burning flame on a gas burner and flip once tortilla starts to bubble. Alternatively, you can heat them in a skillet.


Notes

  • Sub mango or pineapple for peaches
  • You can use a whole jalapeno if you like spicy food

Keywords: salmon tacos, peach salsa, healthy tacos

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Featured

Almond Butter Zucchini Bread with Chocolate Chips

This zucchini bread is a more nutritious version of your favorite summertime baked treat. It’s filled with whole grain flour, almond butter, and one whole zucchini! Bake up a loaf (or two!) today if you’ve got zucchinis to use up from the garden.

almond butter zucchini bread

Zucchini bread will always remind me of sweet summer days. I grew up going to Martha’s Vineyard every summer, and my family would frequently have a loaf of Morning Glory Farm‘s zucchini bread around. Their version is the best – it’s not too sweet, super moist (sorry), and incredibly soft.

I’ve been on a baking kick lately, and have made a few recipes using almond butter that I’ve loved. I decided to test out an almond butter zucchini bread recipe. It’s instantly become one of my new favorite recipes! Ben and I polished off the loaf in a matter of days, so I think another loaf needs to happen ASAP.

almond butter zucchini bread

This zucchini bread is healthier in a few ways. White flour is replaced with whole grain spelt flour. Instead of oil, almond butter provides moisture and healthy fats. While I’m usually not the biggest fan of nuts in my quick breads, the walnuts in this recipe are a MUST. The toasty flavor and crunch are so good!

I also used Bolthouse Farms new Plant Protein Milk! This milk alternative is SUPER creamy. It’s made with pea protein, so it has 10 g of plant-based protein per 8 oz serving (plus, 50% more calcium than a serving of dairy milk)! This is definitely becoming a new staple in my kitchen. Check out their store locator to find some near you.

slices of zucchini bread

How to Make Almond Butter Zucchini Bread

  • Mix together dry ingredients – spelt flour, salt, baking powder, cinnamon, and apple pie spice.
  • Mix together wet ingredients – egg, applesauce, maple syrup, Plant Protein Milk, and vanilla.
  • Grate zucchini and squeeze out excess water.
  • Mix wet ingredients into dry. Fold in zucchini, then chocolate chips and walnuts.
  • Bake for 45 minutes – 1 hour.
sliced zucchini bread

Main Ingredients + Some Nutrition Notes

  • Zucchini: One of my favorite summertime veggies, zucchini is super versatile and full of nutrients. It is high in antioxidants, including vitamin C, plus vitamin A. It’s also a hydrating vegetable as it is high in water. Zucchini contains both soluble and insoluble fiber. Insoluble fiber helps bind cholesterol in our bodies, and it also feeds the good bacteria in our gut!
  • Bolthouse Farms Plant Protein Milk: This plant-based milk alternative is one of my new favorites! It’s got 10 grams of pea protein per 8 oz serving. Pea protein is one of the most easily digestible plant based protein sources. It is high in Branched Chain Amino Acids, which may promote muscle growth. This milk alternative also contains 50% more calcium than a serving of dairy milk, which is wonderful for those who cannot or choose not to consume dairy.
  • Walnuts: I recently wrote about walnuts in this post, but they are a wonderful nut to include in your diet. They are high in ALA omega-3 fatty acids – higher than any other nut. These anti-inflammatory healthy fats are essential in our diet, because we cannot make them ourselves.
  • Spelt Flour
  • Unsweetened Applesauce
  • Egg
  • Cinnamon
  • Almond Butter
  • Maple Syrup

If you love this recipe, you may also like

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Almond Butter Zucchini Bread

  • Author: Alex
  • Prep Time: 20 minutes
  • Cook Time: 45 minutes – 1 hour
  • Total Time: 1 hour 20 minutes
  • Yield: 8 slices 1x
  • Category: baking