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

If you love this recipe, you may also like

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.

Print

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

Save this recipe for later to one of your Pinterest boards

chocolate coconut balls Pinterest graphic

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

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

If you love this recipe, you may also like

cucumber salad

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.

Print

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

Save this recipe for later to one of your Pinterest boards

cucumber salad pinterest graphic
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

If you love this recipe, you may also like

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.

Print

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

Save this recipe for later to one of your Pinterest boards

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!

If you love this recipe, you may also like

vegan pesto cauliflower

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.

Print

  • 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

Save this recipe for later to one of your Pinterest boards

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!

If you love this recipe, you may also like

easy pasta salad with vegetables and tuna

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.

Print

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

Save this recipe for later to one of your Pinterest boards

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

If you love this recipe, you may also like

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.

Print

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

Save this recipe for later on one of your Pinterest boards

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

If you love this recipe, you may also like

cookie dough fudge

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.

Print

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

Save this recipe for later to one of your Pinterest boards

cookie dough fudge pinterest graphic