These healthy honey baked peaches taste like peach pie for breakfast! Paired with yogurt and granola, this breakfast will keep you full for hours.
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!
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.
Ingredients you need to make these honey baked peaches
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.
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.
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!
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!
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!
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These chocolate banana cream pie parfaits are full of rich chocolate and banana flavor. This recipe is vegan, gluten free, and easy to make!
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?
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!
What Do You Need to Make These Pie Parfaits?
These are the main ingredients you’ll need to make these delicious pie parfaits.
Dark Chocolate Chips
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:
These chocolate banana cream pie parfaits are full of rich chocolate and banana flavor. This recipe is vegan, gluten free, and easy to make!
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
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
1 large banana, sliced into coins
1/4 cup cacao nibs
Preheat oven to 350 degrees F. Line a baking sheet with parchment paper.
Make a flax egg using the flaxmeal and warm water by whisking together in a small bowl. Let sit until thickened, about 5 minutes.
Combine crust ingredients in a food processor, and blend until everything is the texture of a fine meal.
Form crust into a ball, then roll into a 1/4 inch thick layer using a rolling pin.
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.
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.
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.
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.
Enjoy right away, or cover and refrigerate until eating.
Recipe will keep well, covered in the fridge, for up to 2 days.
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!
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.
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.
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).
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!
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!
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.
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.
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.
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.
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.
As a Registered Dietitian, I am often questioned what to eat before and after a workout. This post outlines everything you need to know about properly fueling your body for athletic performance, and how to replenish after you’ve put in the work.
Nutrition is one piece of the healthy lifestyle puzzle, but so is exercise. No matter what activity you choose to do, it’s important to just move your body in any way that makes you feel good.
The current physical activity guidelines for healthy adults are 150 to 300 minutes per week of moderate-intensity activity, or 75 to 150 minutes per week of vigorous-intensity activity (1). At the very least, we should be moving our butts for 30 minutes, five days per week for health benefits!
Proper nutrition is essential to help our bodies reach peak performance during exercise and to replenish afterwards. I recommend choosing real, whole foods over supplements whenever possible, because they are more filling, more satisfying, and taste better! Eating properly before and after a workout will make your workouts more effective, help prevent fatigue and injury, and allow you to continue pushing yourself to reach new fitness goals.
What to Eat Before a Workout
There are a few things to consider regarding pre-workout nutrition. First, we need to think about the macronutrient composition of our meal. It’s also important to consider the timing of our pre-workout meal or snack to prevent cramping or bloating during exercise.
Macronutrients: Carbohydrates are Key
Our bodies do not produce energy on their own. We must obtain all our energy from the food we eat. Carbohydrates are definitely the preferred source of energy! Our bodies quickly break them down into glucose, which feeds our cells as energy. We also store glucose in the form of glycogen in our liver and muscles, which the body will tap into once glucose stores are depleted during activity. (2).
It is important to consume a meal or snack predominately coming from carbohydrates before a workout. But, it is also key to include a small amount of protein, especially for weight lifting!
When we exercise, our muscles experience small microtears. These tears must be repaired by protein in order to create bigger and stronger muscles. So, including some protein in your pre-workout meal or snack gives your muscles a bit of a head start to repair and grow.
Choose easily digestible sources of carbohydrates and protein before a workout. Avoid heavy meals, anything fried or very fatty, or foods that tend to make you bloated or gassy, like beans. That way, your body won’t be tied up in the digestive process and it can focus on the work.
Giving your body the proper fuel means nothing if you don’t time it right. Eating too far away or too close to a workout won’t give you the benefits of the nutrients you consumed.
As a rule of thumb, wait at least 30 minutes after eating before exercising, and don’t go much longer than three hours between eating and working out. Try to have a carbohydrate rich snack if you’re exercising between 30 minutes to one hour. You can also have a meal that includes plenty of carbohydrates two to three hours before working out.
My one exception to this rule is if you can’t stand the thought of eating something before your 6 AM workout. There may even be some benefits to exercising after an overnight fast (3). If this is the case for you, just make sure you are prioritizing your post-workout nutrition! FYI, you still need to have water if you’re exercising on an overnight fast.
Pre-Workout Meal and Snack Ideas
If you are exercising in two to three hours, consider having one of these meals:
One cup of oatmeal with fresh fruit and peanut butter
Two egg veggie omelet with whole wheat toast, sliced avocado, and a side of berries
Granola bar: I like RX bar, Larabar, 88 Acres, KIND bars, and Bob’s Red Mill Oatmeal Bars
What to Eat After a Workout
It is essential to eat after a workout. We need to replenish the glycogen stores we depleted during exercise, and provide our muscles with the protein building blocks to repair themselves and grow stronger.
Refueling properly after a workout helps you avoid fatigue and revs up the recovery process. Then, you can hit the gym again strong to keep meeting your fitness goals!
Macronutrients: Carbohydrates and Protein
We need carbohydrates after a workout because we used up all the energy from the ones we ate before exercise. We also tapped into the glycogen stores in our muscles. Complex carbohydrates are best because they come with fiber and other nutrients that are beneficial for our health. Think whole wheat bread, quinoa, or sweet potatoes versus processed carbohydrates.
You’ll also want to eat a substantial amount of protein after a workout. We want to give our muscles the building blocks to repair themselves while we rest. Try to get at least 10-20 grams of protein after working out. You may need more protein depending on gender, body size, and activity level. For example, strength athletes need 1.2-1.7 grams of protein/kg body weight, compared to 0.8-1.0 grams of protein/kg for the general population.
The timing of when you consume your carbohydrates and protein post-workout matters, but maybe less so than we once thought. White traditional recommendations say to eat within 30 minutes of exercise, the window or opportunity might actually be wider. One study showed that eating protein immediately to three hours after a workout increases muscle protein synthesis. Combining protein with carbohydrates after a workout may lead to even bigger muscular gains (4).
Another study showed that, depending on the timing and composition of a pre-workout meal, the window for ingesting protein after a workout may be several hours long (5). So, if your pre-workout meal contains adequate protein, you may experience similar muscle protein synthesis changes to someone waiting until after their workout to ingest protein.
Eating after a workout goes beyond just stimulating muscle growth, though. It prevents fatigue, gives us back the energy we used up, and replenishes glycogen stores. Because of this, I recommend eating a meal or snack within one hour of exercising.
Post-Workout Meal and Snack Ideas
Salmon, roasted vegetables, and baked sweet potato
Greek yogurt with sliced banana, granola and a handful of nuts
Mexican quinoa bowl with black beans, sautéed veggies, and guacamole
Don’t Forget to Hydrate
Make sure to drink water before, during, and after your workout. The amount of water you need depends on the temperature you’re working out in and the intensity of the exercise. You’d obviously need more water working out in a hot or humid climate. The goal of hydration is to replace the fluid lost when we sweat. Here are general hydration guidelines:
Consume 14-22 oz two hours before exercise
Drink 6-12 oz of water for every 15-20 minutes of exercise
Drink 16-24 oz of water for every pound of body weight lost in sweat after exercise
Water is the best choice, but if you are exercising and sweating a lot for over an hour, a sports drink is a good choice to also replace the electrolytes lost in sweat (2).
Every Body is Different
This post is meant to serve as a general guideline for what to eat before and after a workout. These guidelines may vary individually based on gender, body size, type of exercise, age, and many other variables. Listen to your body to decide what’s best for you!
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These blueberry matcha avocado popsicles are a cool and creamy summer treat. They’re full of good-for-you ingredients like healthy fats and antioxidants. You just need six simple ingredients and a few hours of freezing time to make these pops!
Nothing feels quite like summer more than frozen treats! I decided to ring in my favorite season with a delicious new popsicle recipe. These blueberry matcha avocado popsicles taste like a decadently creamy version of matcha latte.
All you need are six simple ingredients to make these popsicles. I used blueberries, coconut milk, matcha powder, maple syrup, lemon juice, and California Avocados. Putting avocado in a dessert may sound a little strange, but they actually give homemade frozen treats the creamiest, dreamiest texture! Their mild flavor blends beautifully with the coconut milk, matcha, and blueberries.
Nutrition Notes About Avocado
I love using avocado as ingredient not just for the creamy texture, but also for the amazing health benefits.
Avocados have nearly 20 vitamins and minerals, including potassium, vitamin K, and B-vitamins.
1/3 of a medium avocado contains 3 grams of fiber, which has a host of health benefits, including lowering cholesterol and blood sugar levels.
Avocados are rich in heart healthy monounsaturated fats. The fat in avocados actually helps us absorb fat soluble vitamins better (Vitamins A, D, E and K)!
How to Make Blueberry Matcha Avocado Popsicles
Heat blueberries in a pan with water until their juices release, and stir in maple syrup.
Blend avocado, coconut milk, matcha powder, maple syrup, and lemon juice in a high powered blender or food processor.
Spoon blueberries into popsicle molds, then fill them to the top with avocado matcha mixture.
Insert popsicle sticks and freeze for 3+ hours until solid before removing.
If you don’t have a popsicle mold, you can still make popsicles! Try using paper cups, ice cube molds, or a muffin tin. You can also use a loaf pan and slice into popsicles once frozen.
If you love these blueberry matcha avocado popsicles, you may also like these other avocado recipes