Author: Melanie

Recipe/

Is the viral Tik Tok Coconut Blue Cloud Smoothie from Erewhon healthy?

coconuts on blue background

I recently learned about the viral Tik Tok drink – coconut cloud smoothie. It’s a famous blue smoothie that has been described as having an unmistakable beautiful cerulean marble color and a lot of trending ingredients. (That description reminds me of “The Devil Wears Prada”)! The original recipe was created by influencer Marianna Hewitt and was featured at Erewhon grocery store during the month of March 2022. Did I mention that it costs $17.00?

Table of contents

The original Erewhon coconut cloud smoothie is made with Malk almond milk, vanilla collagen peptides, banana, pineapple, avocado, a can of coconut milk, blue Majik Spirulina, vanilla stevia, and almond butter. While all of these ingredients on their own bring a variety of health benefits and offer a lot to love, just one serving easily has over 600 calories and over 20g fat, most of which is saturated and above the recommended daily values. That said, it is beautiful and certainly makes you feel special while drinking it, so with a few tweaks, I made a version using Dole bananas and pineapples and truth be told – I’d be happy to drink daily!

Jump to Recipe

I am the registered dietitian for Dole Food Company and Dole generously covered the cost of ingredients for this recipe.

Here’s what you need to make a healthier version of the Erewhon recipe for a fraction of the price!

  • Coconut cream – we’ll use the decadent coconut cream, and whip it before adding to the glass – but we won’t use as much.
  • Blue spirulina – this was pricey, but makes that signature blue color, so it just can’t be done without it.
  • Almond milk – you can you any kind of almond milk that you like.
  • Banana – I recommend using a frozen banana for this
  • Pineapple – we will use frozen here also!
  • Vanilla stevia – for natural sweetness.
  • Vanilla extract – for extra vanilla flavor.
  • Collagen peptides – these add a bit of protein as well as a really cool frothy light texture.

I found all of the ingredients I needed at my local Whole Foods Market, but you could also get what you need from your local grocery store plus a 1-2 items from Amazon.

Jump to Recipe

Here’s the trick to beautiful marbling

  • First whip you coconut cream well with a whisk or fork – this gives a creamier consistency. Then layer half on the bottom of the cup.
  • Next take 1/4 tsp of the spirulina powder, the most important ingredient, and sprinkle it on top of the coconut cream as well as the sides of the glass.
  • Then mix the rest of the ingredients in a high powered blender or Vitamix until light and fluffy.
  • Now pour the smoothie mixture into the prepared glass.
  • Top with remaining coconut cream.

The dietitian review

I’ve heard the Erewhon smoothie described as full of healthy fats. Which isn’t exactly true. While many coconut products are enjoying a health halo right now, it doesn’t change the fact that it has a significant amount saturated fat, or that the original recipe uses a hefty amount of coconut cream which is solid at room temperature, and not encouraged as part of a heart healthy diet. I’m glad I tried to make it, but I would not make the original version on a regular basis because it just has too many calories, overall fat and carbs. It’s just A LOT.

That said, I invested in purchasing the blue spirulina powder and came up with a version of this smoothie that I can make weekly. It really is beautiful and why not enjoy how the smoothie looks as you drink it?!

I also made a version for low carb day that you can find on my instagram @miss_nutritious_eats.

What is spirulina?

Spirulina is a type of algea, and can be either blue or green. Ancient Aztecs actually harvested it from ponds and incorporated it into baked goods in their diet. You can find it in a variety of forms, but I think powdered is the most popular. Believe it or not, it’s an excellent source of protein, and a variety of nutrients including B vitamins, iron, manganese, potassium and a good source of vitamins C, E, K and folate! And if you’re wondering, it is vegan!

Studies have suggested that spirulina has beneficial effects on blood cholesterol, triglycerides and blood pressure. It also has cancer protective antioxidant and anti-inflammatory properties.1

5 ways to use spirulina

In addition to adding to your favorite smoothie try:

  1. blend into yogurt
  2. add to oatmeal or millet
  3. add to cookies or cake batter
  4. add to your salad dressing
  5. mix into hummus or guacamole

So is it worth it?

If I were able to order one, just to try it, I would! But it would definitely be a splurge item for my wallet and my diet -> that is FOR SURE! There’s nothing wrong with indulging in foods every once in a while, just remember the 80/20 rule. And if you want an indulgent blue smoothie, try this version!

You may also like to try the DIY Pumpkin Spice Dole Whip! It’s another major winner!!

Nutrition

Take a look at those vitamin and mineral values! So many of them are more than 10 or 20% which are benchmarks for good and excellent sources! Let’s just call out a few.

Vitamin A – This smoothie provides 590% of the daily value (DV)! Vitamin A supports healthy vision, gene expression, reproduction, growth and immunity! It can be found in both animal and plant sources, but those from plant sources must be converted in order to use them!

Vitamin B6 – You’ll get 30% DV with this drink! It plays a really big role in the body because it’s necessary for enzymes to perform their functions which includes releasing stored energy (in the form of glycogen) from muscles. As we get older, it can be difficult to get the recommended amount of B6, which is usually found in tuna, salmon, turkey breast, bananas, sweet potatoes and chickpeas.

Vitamin C – This smoothie sets you up with 50% DV of C. which aids iron absorption, supports collagen formation in the body and strengthens immunity. Many Americans are consuming the recommended amount of C. Cerries, bell peppers, kiwi, broccoli, Brussels, papaya, strawberries and pineapple are top sources!

Manganese – This trace mineral helps activate powerful antioxidant enzymes into action! It helps convert fat to energy and support cartilage and bone formation. Sources to include are oats, pine nuts, brown rice, spinach, pineapple and raspberries among others!

Coconut Blue Cloud Smoothie

Lightened Up Coconut Blue Cloud Smoothie

Check out this lightened up version of the Erewhon and viral Tik Tok smoothie!
Print Recipe Pin Recipe
Prep Time 5 minutes
Total Time 5 minutes
Course Breakfast
Cuisine American
Servings 1

Equipment

  • 1 High Powered Blender

Ingredients
  

  • 2 tbsp coconut cream canned
  • 3/4 tsp blue spirulina powdered
  • 2/3 cup unsweetened almond milk
  • 1 banana frozen
  • 1/4 cup pineapple frozen
  • 5 drops vanilla stevia
  • 1/2 tsp vanilla extract
  • 2 scoops collagen powder
  • coco whip optional

Instructions
 

  • Add coconut cram to serving glass and sprinkle with 1/4 tsp spirulina.
  • Add remaining ingredients to blender and blend until smooth.
  • Pour smoothie into prepared glass. Top with coco whip if desired!

Notes

This recipe keeps the coconut cream from the viral original but eliminates the fat from the almond butter and avocado.  
Keyword Smoothie
Tried this recipe?Let us know how it was!

References

  1. Tonia Reinhard, Super Foods. (Firefly Books, 2014).
Articles/

23 Healthy Halloween Recipes Plus Activities that Kids will LOVE!

Healthy Halloween Snacks

Move over huge bags of sugary candy, festive fun is more important than ever!!

Can the words healthy and Halloween really belong in the same sentence? According to research published in the Journal of the American Medical Association, they should! Healthy options are now more than ever! This research found that childhood obesity rose significantly during the pandemic, especially in children 5-11 years old. Whether the weight gain was a result of food choices or children being more sedentary, the gain was about 5 pounds which equals the weight increase from the past 20 years! This perfect storm of ready to eat and junk foods, meal fatigue and lack of activity during quarantine makes the focus on healthy holiday celebrations much more important this year. 

This article has been adapted from an article originally written for Dole Food Company.

While candy is a focal point for most kids, Halloween truly has a lot more to offer children — spooky costumes, magical activities and the opportunity to incorporate festive meals throughout the day. 

Celebrating the holiday season is not about taking any of that away, it’s about enhancing the Halloween experience while pumping up the nutrition in a fun way.

Melanie Marcus MA RD

And truthfully, with a little creativity, healthy Halloween snacks are sooo simple to make and they deliver a huge payoff because you kids won’t have sugar overload, or the inevitable crash afterwards!

Read on for healthy Halloween recipes and activities to enjoy the holiday in a healthy way.

Here are 23 recipes for the whole family to enjoy – without the added sugar! 

  1. Start your day with a breakfast that any monster would enjoy! These Mike Wazowski Fruit Stack served with yogurt are balanced and super fun!! My kids LOVED them!!
  2. Lunch time can be fun too!! Turn any sandwich into a spider sandwich with this trick – Cut your favorite sandwich into a circle using a large cookie cutter. Lay pretzel sticks between layers (4 on each side) to resemble spider legs! Use olives to create spider eyes on top! 
Dole Fruit Stacks
Dole Mike Wizowski Fruit Stacks
Ghost Bananas
Dole Ghost Bananas
Witching Hour Fro Whip!
Witching Hour Fro Whip
Crazy Eyes Snacks
Dole Crazy Eyes
  1. Another lunch alternative are these super cute Chicken Stuffed Roz Heads from Monsters Inc!
  2. Jazz up dinner with Pumpkin Stuffed Peppers. Turn your favorite stuffed pepper recipe into a jack o lantern of a meal by cutting out eyes and a mouth in your bell peppers before stuffing and baking! 
  3. Try this Witchy Dip for a fun halloween snack! Turn Dole avocadoes into a spooky delight by serving homemade guacamole in a shallow oval bowl. Top half the dish with blue corn chips to form a witch’s hat. Then add shredded carrots for witch’s hair, a mini pickle for a nose, olives for eyes and red pepper for a mouth! 
  4. A creative way to serve energy bites is to turn them into Bat Energy Bites! Take your go-to energy bite recipe and add two candy eyes, plus broken blue corn tortillas for wings for a festive treat!
  5. A go-to healthy snack are banana ghosts. Simply cut your peeled banana in half. Roll in yogurt and unsweetened coconut flakes then use mini chocolate chips for eyes and enjoy!
  6. Another banana based favorite are banana mummies! Wrap your banana in fruit leather and add candy eyes for a mummerific snack!
  7. If you’re little one loves PB&J, try making Dole Crazy Eyes. Start by thinly slice a baguette into ovals and spread with peanut butter. Top with a single banana slice and blueberry and use raspberry jam to create squiggly red lines coming out of the banana.
  8. A great way to get kids to eat their greens is by making Franken-smoothies! Take any green smoothie recipe and pour into a clear plastic glass that has been decorated to look like Frankenstien. So simple and so easy!!
Healthy Halloween Snacks for Kids
Yummy Halloween Snacks for Kids!
THK Frankenstein Kiwi
THK Kiwi Frankenstein
Healthy Halloween Snacks
Clementine Pumpkins & Monster Mouthes
Dole Meanies
Dole Meanies
  1. Another simple and fun snack are strawberry ghosts! Just take white chocolate and microwave at 10 second intervals (stirring in between) until soft. Then drizzle horizontally across your strawberries, finishing off with candy eyes! You can also use any other melted chocolate or dark chocolate that you like!
  2. Party guests will love candy corn parfaits. Just take small drink cups or clear cocktail cups and layer diced papaya followed with diced fresh pineapple and topped with your favorite cool whip, whipped cream or even vanilla greek yogurt for a protein packed version! Totally festive and easy! Try them at your next school party!
  3. Make Monster Mouthes with apple slices for lips, slivered almonds and marshmallows for teeth and strawberries for tongues! Super fun!!
  4. Another easy school snack are clementine pumpkins! You can leave them whole and use a black food marker to draw pumpkin faces. Go all the way by slicing small celery sticks to insert in the top for a stem!
  5. If you love cozy pumpkin spice flavor, you have to try Pumpkin Spice Sweet Potato Dole Whip! It’s autumn in a bowl 🙂
  6. Or check out this Witching Hour Fro Whip inspired by everyone’s favorite Sanderson sisters!
  7. I recently saw a dietitian create witches fingers out of Moondrop grapes which I thought was so cool. The grapes are naturally the shape of fingers and when you add an almond sliver for a nail, it couldn’t be more realistic!!
  8. Little witches brooms are simple to make with mozzarella string cheese! Cut the string cheese into 3 equal sized pieces and cut slices length wise about 2/3 of the way across each piece to make the bristles of the broom. Then insert a thin pretzel rod into the cheese!
  9. How about serving hummus in the shape of a pumpkin! To make “pumpkin” hummus, just take your knife or spoon to create a pumpkin shape and then top with a celery stick or cucumber log for a stem!
  10.  Another perfect way to get kids to way their veggies are with Green Slimesicles. Popsicles made with fruit and veg to give green slime a whole new meaning.
  11. Create a Halloween veggie skeleton! This one is easy- just use your imagination to create a skeleton with fresh cut vegetables! The sky is the limit! Use
  12. Serve up your greens with these intimidating Meanies! The concept will feature your favorite salad in classic Halloween style, and they’ll add flair to your table scape too!
  13. Wash everything down with a deliciously scary mocktail! These Sparkling Ghouls are complete with cranberry blood!!! eek
Dole Sparkling Ghoules

What to stock up on to make Halloween snacks a breeze

  • Toothpicks
  • Candy Eyes
  • Chocolate in various colors
  • Parchment Paper
  • Mini chocolate Chips
  • Mini marshmallows
  • Slivered Almonds
  • Black food marker
  • Clear plastic cups
  • Straws

Make a Halloween Pineapple Jack-o-lantern!

Nothing says Halloween fun like jack o’ lanterns!! But instead of using a pumpkin, why not use a pineapple! You can eat the inside and then create a fresh fruit centerpiece that everyone will be talking about!

Pineapple Jack O Lantern
Print

Pineapple Jack O Lantern

Carve a festive centerpiece for your Halloween season!
Author: Dole Food Company

Equipment

  • 1 Pineapple 5" wide and 7" tall
  • 1 serrated knife
  • 1 spoon
  • 1 cutting board
  • 1 pineapple corer optional

Instructions

  • Cut the bottom of the pineapple off using the serrated knife, then cut around the inside edge of the pineapple, keeping the walls of the pineapple about 1" thick for support.
  • Use the knife and spoon to remove the pineapple flesh, including the core, until nice and clean. Place the pineapple flesh in a bowl to eat.
  • Using the serrrated knife, carefully cut out your face!
  • Place the finished pineapple on a plate and enjoy the look and taste of your creation!
  • when it gets dark, place a lit LED candle on the plate under the pineapple Jack-O-Lantern

October is truly an exciting time of year, and if you think about it’s more like a full blown Halloween season, it’s not just one meal or afternoon of sweet treats anymore. There are neighborhood Halloween parties, festive school lunches to make, halloween class parties, annual parades, and costume contests that make for the perfect opportunity to enjoy healthy treats. There will be plenty of sweets to enjoy, but be sure to offer healthier options too!

Articles/

How to Cut Papaya – Step by Step

Whole Papaya

While there are all different types of papaya or “pawpaw”, all of them are native to tropical regions such as Central and South America, Mexico, Hawaii. Local grocery stores near me carry Mexican papayas and the brand they had today was Chula Vista. They are large football shaped fruit, weighing about four pounds and are green when unripe. The inside can range from yellow to deep peach or bright orange flesh that has the texture of mango, with the sweet flavor of melon. They also have hundreds of black seeds inside which are normally removed, but don’t worry, they’re edible! Read on for how to cut papaya in different ways and why you want to do it!!

Table of contents

How to choose a papaya at the store

In addition to Mexican papaya, you may also see Hawaiian papaya in the U.S. Either way, they will most likely be green, so just pick one that is heavy for it’s size with clean, unblemished skin. Ripe papaya should have a sweet aroma and papaya skin should hold an impression when squeezed gently. Handle gently to prevent bruising. And beware, fresh papaya will continue to ripen at home. Peak season is late Fall through early Spring. Though, like pineapple, in the US papaya are available and ready to eat year round.

How do you know when it’s ripe?

When you get it home, it will likely need a few days to ripen to a nice yellow color. Unripe papaya is green and should be stored in a cool dry place. I remember my grandfather wrapping it in newspaper and leaving it on the counter in the cool laundry room to become ripe at room temperature.

Papayas are kind of like bananas, where they’re not so sweet when they’re green, but they’re really enjoyable to eat when they’re deep yellow, even slightly spotted.

Papayas are best enjoyed when they are 3/4 yellow. Overripe papaya may blemish and develop soft spots. If this happens, cut it right away.

How to ripen papaya at home

Store green papaya wrapped in newspaper or in a paper bag in a cool dry place for 2-3 days until it is no longer green, and is turning yellow. The more yellow and spotted the papaya, the riper it is. Once it is ripe, or turning yellow, it should be cut. It can be stored in the fridge to stall ripening, if you’re not quite ready to cut it yet.

What you need to start cutting

  • cutting board
  • chef’s knife
  • paring knife
  • spoon
  • optional: vegetable peeler
Slice in half the long way, then scrape out seeds.

How to cut your papaya

  1. Remove the paper from your papaya
  2. Rinse under cool running water.
  3. Using a sharp knife, cut the papaya in half, longways.
  4. Then cut off the ends of the papaya.
  5. Using a large spoon, remove the black seeds and discard, or set aside to add to salad dressings for a peppery bite!
  6. At this point you can use a melon baller to scoop out kid friendly rounds!
  7. OR I like to use a chef’s knife to cut into long strips, about 3/4 inch thick. For me, this is the simplest method.
  8. Then use a paring knife to remove the papaya skin along with any black spots
  9. Then I either serve in strips or cut into smaller pieces.

I’ve seen people remove the skin of the fruit with a vegetable peeler, but it can be a little cumbersome. If you want to remove the skin before cutting the fruit halves, I recommend turning the “papaya boat” or half, upside down so the flat side is on the flat surface of the counter top so the slippery fruit is more stable.

Slicing and dicing papaya.

What does papaya taste like?

Mexican papaya is firm and juicy, but not quite as intense as Hawaiian papaya, which are much smaller in size.

Papaya has a sweet taste similar to other melons and can have a musky flavor when overripe. If you don’t like the flavor of papaya at room temperature, you may like it chilled.

What do you do with papaya seeds?

The small round black seeds inside the papaya are actually edible! They have a peppery flavor and can easily be incorporated into salad dressings or marinades.

If that doesn’t sound good to you, compost them or discard.

How to serve papaya?

  • Chilled with a little lime juice
  • Chop it into a fruit salad with other tropical fruits such as mango and banana
  • Papaya salsa made with red onion
  • Use papaya halves as their own bowl! Fill them with tuna salad, fruit, yogurt or cottage cheese.
  • Add papaya to salad
  • Consider adding papaya to lunchboxes as an interesting and tasty addition
  • Add to holiday fruit baskets.
  • Add a papaya salad to your brunch spread
  • Pair with grilled meat and seafood for a pop of color and balance.
  • Add papaya to marinades to take advantage of their natural tenderizing properties
  • Cut a papaya to pair with food from Indian cuisines
  • Juice it or add to smoothies!

What flavors go well with papaya?

  • meat
  • poultry
  • smoked meats
  • avocado
  • chilies
  • lime
  • lemon
  • tropical fruits
  • coconut
  • ginger

How to store papaya?

  • Store in an airtight container for several days in the refrigerator.
  • Chunks can also be frozen. I recommend freezing them on a large sheet pan first. Then place frozen chunks in a zip lock bag, remove as much air as possible and then place back in the freezer for up to three months!

How does papaya fit into my macros?

  • Just like most fruit!
  • Make a mental note to fit it into your next regular or low macro days!
  • Portion it out into 1 or 2 cup servings for an easy grab and go lunch!
  • 1 cup : 16g Carb, 2g Fiber, 1g Protein, 1g Fat

Papaya Nutrition

Papaya is low in calories and rich in nutrients and has a lot of health benefits. List most fruit, they’re low in calories and a good source of fiber and other important nutrients.

Just one cup of pieces has…

  • 62 calories
  • 1g protein
  • .5g fat
  • 16g carb
  • 2g fiber
  • 29mg calcium
  • 264mg potassium
  • 53mcg folate
  • 68mcg vit A
  • 88mg vit C
  • 3.77mcg vit K
  • 2650mcg lycopene

And so much more!! 2

They’re high in vitamins A, C, K and folate, fiber and potassium!

They’re also rich in antioxidants carotenoids and phenols.

It also contains an enzyme called papain, which aids digestion.

Papaya was ranked first in a study that compared 40 different fruits for their Dietary Recommended Intake of nine vitamins, potassium and fiber.3

It’s combination of vitamins A and C, fiber and potassium make it a super heart healthy fruit.

Red flesh papaya fruit are a good source of lycopene which is an inactive source of Vitamin A that has been linked with reduced risk for lung, prostate and stomach cancers.1

References

  1. https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/papaya
  2. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169926/nutrients
  3. https://www.amazon.com/Dole-Nutrition-Handbook-Longer-Healthier/dp/1605292958
Recipe/

Quick, Simple & Satisfying Weeknight Split Red Lentil Soup Recipe

Red lentil soup

I got home from Costa Rica last week the seasons had turned. It was chilly and windy and seemed as though sweater weather had set in. As I went through my pantry to get a few ideas for weekly meals – the bright split red lentils stood out at me. I got them at a European market on the other side of Charlotte over the summer, but now is their time! I saw a red lentil soup recipe from Trader Joe’s that is simple and easy… but I used it as inspiration to make this one, which is even easier and can be made on busy weeknights without much effort. If you’re in the mood for a hearty soup – READ ON!

Table of contents

Jump to Recipe

What do red lentils taste like?

They have a very mild flavor, even slightly sweet which makes them a good introduction to the lentil family for you or little ones!

Ingredients and substitutions

Split red lentils – aka red split lentils, these little guys cook up quickly so I don’t recommend substituting with other types of lentils such as brown lentils, yellow lentils or green lentils. You could, but the cook time will be longer, and the beauty is that it’s an easy lentil soup recipe for any weeknight. It has simple ingredients and doesn’t require a long cooking time to ensure everything is cooked properly.

I do suggest however, to rinse lentils in a fine mesh sieve under cold water. Run your fingers through the lentils to be sure small stones or other debris are not included.

If you can’t find split red lentils, plain red lentils cook quickly and will work just fine in this recipe!

Chicken broth – You can substitute with 32 ounces of vegetable stock or water and bouillon cubes if all else fails!

Mirepoix – This is my major shortcut. The original recipe calls for just onions, but can you ever go wrong with carrots and celery too? If I go to Trader Joes, during the winter, I always pick up pre-cut mirepoix. This way I can literally throw together a healthy meal that can be eaten right away or stored in the freezer for a quick meal. Alternatively, I could cut my veg the old fashioned way or blitz them in the food processor (but that’s less appealing because it’s more to clean).

Yellow or green squash – For me, these say “summer”, but they do add a nice texture to this soup, and obviously a lot of nutrition. You could leave them out or substitute with a few handfulls of baby spinach.

Can of tomato sauce – This helps contribute to that beautiful orange color, but if you don’t have them a can of diced tomatoes or even a few Tbsp of tomato paste will do. Tomatoes add umami to any dish, so don’t skip them!

Chicken sausage – This ingredient could be left out, but I think it adds great flavor plus lean protein! I opt for a variety with mushrooms, but any flavor you like will work well. Alternatively, you can add any of your favorite plant-based protein options just before serving.

Olive oil – You can use any neutral oil like avocado or canola, but olive adds great flavor. Use it if you have it. Butter will work too!

Salt and black pepper – This is obvious, but my secret ingredient is Seasonello. I love this stuff and I’ll have to dedicate an entire post to it. It’s an Italian seasoning salt that makes every dish feel homey to me. I highly recommend buying it as a seasoning pantry staple.

Chicken Sausage
TJ's mirepoix

How to make hearty red lentil soup?

Jump to Recipe

Using a large pot or Dutch oven, heat olive oil over medium-high heat, add mirepoix and zucchini. Let it cook until translucent.

Next add the sausage. Let it cook until browned. Then add remaining ingredients including lentils, stock, tomato sauce, salt and pepper and cook over medium heat until lentils are fully cooked through.

Variations

You can easily improvise with this recipe and add anything from sweet potatoes to coconut milk to deepen the flavor. Indian spices, curry and fresh ginger are great additions to this soup!

You can also make a smooth version by reserving your sausage after cooking. Then simply use an immersion blender to blend the soup until it yields a smooth creamy consistency. Sometimes it is worth the extra step, but other times, I want something that has a little more texture.

You’re probably wondering if you can make this in an instant pot. And you probably could. Just be sure to cook your vegetables well and brown your sausage before adding the rest of the ingredients. But it won’t save you that much time, this recipe can be done in under an hour.

Can I make this dish vegetarian?

You sure can! Leave out the sausage- don’t worry you’ll get plenty of protein from the lentils! And of course, swap in your favorite vegetable broth instead of the chicken broth.

What to serve with red lentil soup?

  • Crusty bread or pita
  • Side salad
  • Greek yogurt or sour cream
  • Squeeze of fresh lemon juice or lime juice

How to store leftovers

After you let the soup cool, I recommend dividing into 4 equal portions in 1/2 quart containers. I love to re-use to-go containers here! Once they’re in the fridge you can store in an airtight container for 4-5 days or label and freeze for another day. The portion sizes are hearty and it tastes even better the next day!

What else can I make with red lentils?

While I haven’t tried all of these… I think they’re worth experimenting with to use up your bag of lentils!!

Nutrition benefits

Just 1/2 cup serving of these red lentils have 358cal, and 24g protein. That’s equal to the protein you’d find in any poultry, meat or seafood serving! It also delivers an important source of 11g fiber 7g iron, 650mg potassium, 48mg calcium, 59mg magnesium, 3.6mg zinc.1

Fiber is a superstar in this dish. Each serving provides 12 of the 25-35 recommended grams of fiber you need in a day. Fiber helps keep us regular and helps support blood sugar control and cholesterol levels! We should all be aiming to reach recommended fiber intake daily.

Protein is the last nutrient I’ll call out for this recipe. With 41g per serving, you can be sure you’ll feel satisfied after eating this soup! The lean protein and fiber combo won’t leave room for any cravings in-between or after meals. Let me know if you try it!

How does this recipe fit into my macros?

NFP for red lentil soup

I like to divide this recipe into 4 portions. If you like smaller portions, I’d recommend dividing into 6 equal portions.

With 4 portions you have 470 calories (which fits well into my macros as a hearty meal). It has 13g fat, 48g carbs, 12g fiber and 41g protein! It’s ideal for a regular macro day!

Easy red lentil soup
Portioning out my red lentil soup!

References

1 https://fdc.nal.usda.gov/fdc-app.html#/food-details/174284/nutrients

Thanks for reading along with me! Check out these other articles that may interest you!

Easy red lentil soup

Easy Split Red Lentil Soup

This super fast, protein packed recipe can be made any night of the week in under an hour!!
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 45 minutes
Total Time 50 minutes
Course Main Course, Soup
Servings 4
Calories 470 kcal

Ingredients
  

  • 2 tsp olive oil
  • 1 quart mirepoix
  • 1 each zucchini, chopped about 1 cup
  • 1 package chicken sausage I like TJ's mushroom
  • 1 cup split red lentils
  • 1 can tomato sauce 14oz
  • 32 oz chicken broth
  • 1/2 tsp salt

Instructions
 

  • Add 2 tsp olive oil to large Dutch oven. Add mirepoix and zucchini and sauté until translucent. Season with salt and pepper.
  • Add chicken sausage and let brown slightly.
  • Then add lentils, tomato sauce and chicken broth.
  • Bring everything up to a boil and then down to a simmer for about 40 minutes.
  • Once everything is cooled, divide into 4 equal portions. I like to use pint containers for easy meal prep lunches!

Nutrition

Calories: 470kcal
Keyword plant forward, protein
Tried this recipe?Let us know how it was!
Articles/

Easy weeknight meals with Dole Sheet Pan Starter Kits!!

Dole Sheet Pan Dinner

To say life with kids is hectic, is a complete understatement. Between school, work, sports, birthday parties and family visits there is always something going on – and I think moms everywhere will agree with me, time for meal planning is precious. So in the spirit of sharing things that are too good to be true…read on for my experience with these Dole Sheet Pan Starter Kits.

So in the spirit sharing things that are too good to be true… read on for my experience with these Dole Sheet Pan Starter Kits.

Ever since culinary school, I loved roasting. My culinary school partner in crime, Tracy, observed early on, that there’s nothing I loved more than a good roast – or anything that can be made in the oven. And what’s not to love? It’s an easy, hands off, clean way to get dinner on the table using a conventional sheet pan. So when Dole came out with a new line of sheet pan starter kits I was ecstatic. There are three popular flavors, including French Onion, Homestyle Roasted Herb and Lemon Parmesan flavor varieties. They include a combination of ready-to-roast vegetables including red potatoes, whole baby carrots and broccoli florets or green beans, plus a delicious seasoning packet. All you need to do is add your favorite choice of protein to the fresh vegetables and roast for 30-35 minutes.

Dole Sheet Pan Dinner

And if you’ve been getting recipe inspiration online (AKA Pinterest trend data), you know about the growing sheet pan meal trend. It’s everywhere.

Sheet pan dinners make for easy cooking and even easier cleanup!

So on their own, these unique products fill a consumer need and offer a flavorful meal experience, but it actually gets better! Each of the distinct flavor varieties can be transformed into a completely different meal. Let me explain.

Ingredients for fast dinner
ingredients for quick dinner
Bonus- with these sheet pan starter kits you can completely transform dinner into soup or a savory pasta meal with just a few additions!

When you make your new sheet pan meal starter kits at home, you’ll get a perfectly seasoned and balanced plate that includes protein, carbohydrate and fat (we recommend olive oil). But, we experimented further with the kits to see how we could transform them into soups and wraps, meals that could be made on the grill, even breakfast sheet pans, perfect for brunch! I’ve personally tried them all and couldn’t believe that one truly got better than the next.

Just in case you’re new around here, I am a registered dietitian and nutrition and health communications manager for Dole Food Company. Dole generously covered the cost of ingredients for these recipes, but all of the opinions are my own!

Use Dole Sheet Pan Starter Kits to make healthy meal solutions!

The combination of lean proteins with fresh Dole vegetables is more versatile than you would think and the perfectly paired seasoning packet provides more than enough to create these dishes below. Each of these recipes can be found at Dole’s website.

French Onion Turkey Burgers with Veggies

Dole Sheet Pan Turkey Burger

This was a no brainer! Combining the seasoning packet with extra lean ground turkey was easy to do and it all roasted together in the pan. The simple addition of truffle aioli (I used a vegan version from Trader Joe’s) was so good!! It’s seriously crave-able.

Sheet Pan French Onion Sandwich Wraps

Dole Sheet Pan Wrap

I loved this for leftovers. (If you have any!). Just reheat them and drop into your favorite wrap with mayo.

Lemon Parmesan Sheet Pan Pasta

Who doesn’t love a pasta night? This is the perfect meal for aspiring athletes. It’s a great way to carb load with whole foods that taste delicious. It’s also a good solution for leftovers. All you need to do is add pasta, parmesan cheese seasoning and a jar of your favorite sauce – I used Rao’s Alfredo – and bake until cooked through. It was a major crowd pleaser.

Breakfast Sheet Pan Meal

Talk about a way to impress your guests! Just replace the cooked chicken or add eggs to your protein of choice for a hearty breakfast for a crowd.

Roasted Chicken & Vegetable Soup

Quick Chicken Soup

The fresh-cut vegetables make soup a natural choice to transform this kit. After roasting as directed, add ingredients to a stock pot with chicken broth. It’s that easy.

Herb Salmon & Foil Pack Grillers

Dole Grilled Sheet Pan Dinner

We love cooking on the grill to keep the heat out of the kitchen, and these foil packets were so easy to throw on the grill. They didn’t need to be babysat or anything. My children loved the salmon and got a kick out of seeing their veggie foil packets!

So grab your favorite protein – chicken, salmon, pork, ground beef, different varieties of seafood – whatever and you can literally have one of these fresh vegetable meals on your table in 30 minutes.

One of the best things you can do for your health is to eat more servings of fruits and vegetables each day. And these Dole sheet pan meal starter kits help overcome a major hurdle for busy consumers which is time! It eliminates the need for a lot of specific ingredients, and limits that daily decision fatigue of – what’s for dinner!

Melanie Marcus MA RD

Are Dole Sheet Pan Meal Starter Kits Macro Balanced?

They are!! These kits are perfect for a regular macro day if you’re following the FASTer Way to Fat Loss and if you’re tracking macros, it’s easy to see where your carbohydrate, fat and protein are coming from. The potatoes help ensure you get a source of whole food carbohydrate to fuel your workouts, and you can use any protein you like! If I’m meal prepping for myself, I like to use a little less seasoning and then break out into 2 hearty portions.

When prepared as suggested, the Lemon Parmesan has 340 calories, 17g Fat, 18g Carbohydrate, 3g Fiber and 29g Protein.

But like I said, you can easily modify oil and protein choices for your needs!

So where do you find them?

Distribution started in select markets in the United States, but recently I have been able to find them near Charlotte and friends of mine in New Jersey have also tried them! I hope to see additional future flavors and new products come out soon… after-all there’s nothing better than single-pan meal options to get restaurant-quality meal on the table!

For more recipes and meal inspiration check out these links

Articles/

Cooking as a way to instill good habits in kids

get kids cooking

Little ones love to stay busy and if you’re a parent, then you know that children love to get involved with whatever YOU are doing. From dusting to washing dishes or even sharing your meal, if you’re doing it, then your toddler wants in on the action. Why not take advantage of their enthusiasm to teach a new skill and build better cooking habits for the whole family?

This article was adapted from a piece written for Dole Food Company.

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Cooking with children is a great way to help them build confidence and lay the foundation for healthy eating as they grow. Research also shows that cookin meals at home resultsin eating fewer calories, and negative nutrieints like saturated fat and sugar- even when you’re not trying to lose weight! So why not try new foods together while teaching children this essential life skill?

Melanie Marcus MA RD

Here are five tips for cooking-up healthy habits in the kitchen:

  1. Dress for the part! Pull out the aprons and get everyone in costume. If you really want to be official, check out this Dole printable chef’s hat. Children will love to personalize their own before getting busy in the kitchen! 
  2. Give them a seat at the table (literally)!  Instead of sitting little helpers on the counter, get them a step stool so they can see the counter – most importantly, what’s in that big bowl – or sit them in a booster seat at the table so they can help measure, mix and complete other age-appropriate tasks. This keeps them interested and safe. And remember to always wash hands before getting started! That is food safety 101! 
  3. Mise en place!  This is French for “everything in its place.” Set out your ingredients on the counter in pre-measured amounts that match the recipe. Maybe your child can help measure dry beans or flour? Or pull items out of the pantry? To hold little ones’ attention, start following the recipe directions only after everything is prepped. Start with simple recipes to minimize tantrums.
  4. Prepare for spills! Have your kitchen towel handy and put a garbage bowl on the counter is the best way to help clean along the way. It’s always easier to stay on track with recipes when you have a clean workspace.
  5. Set a fun table! The best part of cooking is eating! While dishes simmer or bake away, have children set the table. If they’re too little to handle carrying your fine dishware, use paper! And don’t forget the placemats. This Dole placemat will keep the kiddo’s coloring until their dinner is ready to eat. And older kids might enjoy personalizing a downloadable menus and recipe cards to turn your kitchen into a French bistro!
cooking with kids
cooking with kids
Jules and Max eating their fruits and veggies after helping in the kitchen 🙂

How to choose healthy recipes to make with your little chef

  • Start with simple snack foods. It could be as basic as having younger children use small cookie cutters to make shapes out of melon.
  • Other healthy snacks to try could be apple slices with hummus dip. Have children slice the apple with a safety knife and scoop dip into a bowl.
  • Look to your family traditions. What foods have meaning to your family. Is there special sweet treat or holiday food you can tell a story about?
  • Take a trip to the farmers market or grocery store and let your little chef choose an ingredient to work with.
  • Have your little kids scan through cookbooks or magazines to choose kid-approved recipes by looking at pictures.
  • What about something simple and easy that even picky eaters will love? Check out these simple banana oatmeal cookies.
  • If all else fails get a ball of whole grain pizza dough from the grocery store. Shape into a round and top with your favorite sauce, cheese and olive oil. You can top with veggies of choice and a green salad for a delicious dinner.
Small sized and safe tools empower children to take snack time into their own hands the healthy way!!

Benefits of cooking with kids

  • What’s better than sneaking a little extra reading time. Have them read the list of ingredients or point out letters of the alphabet.
  • They learn important math skills from measuring out ingredients!
  • They become familiar with kitchen tools
  • They can hone fine motor skills when the write out the shopping list.
  • It’s the perfect time to talk nutrition and the benefits of eating lots of colorful vegetables!
  • It’s an excellent way to spend one on one quality time.
  • It’s a great time to forget the stress and focus on the task at hand – for parents and kids!
  • Picky eaters are more likely to try new things if they’ve made them!

Things to consider buying to make cooking with kids easier!

Plastic chef knives give small hands the freedom to do the same thing you do! It makes them feel special and can motivate them to do prepare foods on their own!

A kid safe kitchen stool. These are built with safety in mind, to get kids up at counter level while ensuring they don’t fall.

Cookie cutters of all shapes and sizes. These again, are a fun way to add creativity to meals and snacks – especially fruits! My daughter loves to makes shapes out of melon and then skewer them onto toothpicks.

Bonus: Kids are more likely to try foods that they help prepare in the kitchen! Take advantage of that opportunity to make family meals that include fruits and vegetables and other healthy ingredients that improve diet quality.

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How to cut a whole pineapple with a corer

pineapple- cheesecake-overnight-oats

There’s nothing worse than buying pricey pre-cut pineapple to find it’s lost all of it’s juice. Since starting at Dole Food Company, I’ve learned a few things about pineapple. My desk moved over near the fruit team my second year there, and one day I saw the fruit buyer slice and serve a pineapple first-hand, just using a sharp knife from the office kitchen, and it was a sight. The presentation was beautiful and it made eating the pineapple so much more enjoyable.

I’ll share step by step instructions on how to cut a pineapple without a corer in another post but stick with me here to learn how to use a pineapple corer. It’s a kitchen gadget that gets way more use than I thought it would (in my kitchen), and it makes enjoying juicy fresh pineapple at home super easy. This is great for a kitchen beginner, because let’s face it, cutting this popular tropical fruit can seem like a daunting task, especially if it’s your first time.

Let me walk you through the easiest way with these simple steps.

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How to pick a pineapple at the grocery store

The good news is that a pineapples sweetness is locked in when it’s picked. It won’t get any sweeter if you leave it on your counter for a few days. In fact, the first thing you should do is cut your pineapple when you get it home!

For best flavor look for fruit:

  • smells sweet
  • feels solid and firm
  • that has a crown that looks stiff and glossy (not dried out)

Storing a pineapple at home:

  • If you bought it at room temperature, keep it at room temperature
  • If you bought it chilled, keep it chilled
  • Keep it in a cool place, out of direct sunlight
  • It’s okay to let it sit upright at room temperature until you’re ready – but not for too long other wise it will ferment!

What you need to cut a pineapple

  • plastic cutting board
  • a sharp chef’s knife or long serrated knife with a sharp blade
  • a pineapple cutter – I got this corer on Amazon

Cut a pineapple in this simple step-by-step guide.

  1. On a clean cutting board, lay the pineapple on it’s side. Use a sharp chef’s knife, to slice off the top of the fruit. (Save the pineapple’s crown to use as a decorative element for charcuterie boards, or pluck leaves to add as garnish to desserts and salsas!)
  2. Next, line up the circular part of the pineapple corer with the center core of the pineapple. Then begin to turn the corer while applying even pressure. Continue to turn the corer until it has moved through the fruit and no longer easily moves towards the bottom. (Take care not to cut through the bottom of the pineapple if you’re repurposing the shell).
  3. Then, hold the pineapple firmly with one hand, while pulling the corer out of the fruit. You’ll see the flesh is now on the stainless steel center of the corer.
  4. Unclick the handle of the corer and slide the spiraled fruit onto a plate.

At this point you’ll have a beautiful coil of pineapple fruit. (Which could be fun to play with for plating purposes).

If you want pineapple rings: Stand the fruit coil upright and find where the fruit coil begins. That is where you slice down with your paring knife.

If you want pineapple chunks: Stand the fruit coil upright and cut in half. Then make 2 cuts in each half to make 3 even sized chunks. Do the same on the other side. These are easy bite sized pieces.

If you need even smaller pieces: Instead of 2 cuts, make 3-4 cuts in each half as described in the instructions above.

Do not use the corer if you need pineapple spears or thick slices! With a corer you’re limited to one thickness. Mind produces a thin spiral slice.

How to store pineapple after cutting

In my house it literally gets gobbled up within minutes, but personally I like very cold pineapple. So I cut it into small chunks with a corer and store in an airtight container or plastic bag in the refrigerator. You’ll want to eat it within 2-3 days.

Suggestions for what to do with the pineapple shell

  • Use as a bowl to serve pineapple salsa for a crowd.
  • Make a pineapple jack o lantern!
  • Use it as a cup for a pinacolada or tropical smoothie.

What to do with pineapple after you’ve cut it?

  • Enjoy it as a great snack all on it’s own!
  • Add to fruit salads.
  • Small dice and add to savory stir fry before serving.
  • Make your own DIY Dole Whip!
  • Skewer it with bell peppers and cubed chicken for a quick grilled meal.
  • Try making a healthy pineapple upside-down cake!

Use pineapple with these flavors.

  • pork
  • ham
  • chicken
  • duck
  • fish
  • shellfish
  • cottage cheese
  • coconut
  • ginger
  • allspice
  • cinnamon
  • black pepper

These are some of my favorite pineapple recipes <3

Hawaiian Cauliflower Fried Rice

Pineapple Carpaccio

Pineapple Cheesecake Overnight Oats

pineapple nutrition

Pineapple nutrition

They’re an excellent source of vitamin C and manganese, while also a good source of vitamin B6, folate, thiamine, magnesium, potassium and copper.

pineapple nutrition bromelain
pineapple nutrition bromelain
pineapple nutrition bromelain
Articles/

Prep macro friendly foods the whole family will love!

What are macro friendly foods?

All foods are made of macronutrients or macros for short. Any food that makes it’s easy to identify and count macros is “a macro friendly food” in my book. But I’ve also seen it used as a way to describe foods that give you the most volume of food – which if you’re used to limiting calories and portions- is a very welcomed thing! There are a lot of macro friendly foods and we’ll go into all the details below.

The great thing about macro friendly foods is – they are minimally processed and family friendly. As a mom of two, there is nothing worse than having to make a separate meal for me and another for the kids. When I prepare meals like those described below, everyone is happy because the flavors are familiar, they’re easy to deconstruct if you have picky kids and you know exactly what your macros are for the meal!

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Macros 101

There are three types of macros: Protein, Carbohydrates and Fat. Each one has a different job. They help us build new tissue like muscles, give our brains energy and help regulate our hormones!

Don’t confuse tracking macros or macro friendly foods with low calorie, or low fat diets. You can track macros as part of any diet plan, whether you’re gluten free, vegan, vegetarian or aiming to gain weight, gain muscle or lose body fat. Your macro goals just need to be set correctly – and by a professional!

An easy dinner that is macro friendly could look like roasted sweet potatoes, grilled chicken breast and broccoli drizzled with olive oil. A meal like this includes all three macros (is a complete meal!) and it’s easy to see where the g protein, g fat and g carbohydrates are coming from! Chicken = protein, sweet potato = carbs and olive oil = fats!

macro friendly food
Macrofriendly salad with vegetables, chicken breast and edible flower for balanced dinner

Macro friendly sources of lean protein

If your goal is to lose fat, your goal should be to get enough protein at each meal. I recommend having 3-4 ounces of protein at each meal or snack to keep yourself feeling full.

  • Chicken breast
  • Greek yogurt
  • Eggs and egg whites
  • Lean ground turkey
  • Lean ground chicken
  • Protein shakes (check labels)
  • black beans
  • Protein bars (check labels)

As a rule of thumb, one ounce of lean protein = 7 g protein. Protein provides 4 calories per gram.

Macro friendly sources of higher fat protein

  • Chicken legs
  • Ground beef
  • Flank steak
  • Filet mignon
  • Chicken thighs
  • Salmon
  • Low fat or fat free cottage cheese
  • Unsweetened Greek yogurt

High protein snacks include: beef jerky, dried turkey sticks, edamame, hard boiled eggs, deli meats and protein shakes.

Macro friendly source of carbohydrate

  • Sweet potato
  • White potato
  • Brown rice
  • White rice
  • Quinoa
  • Bananas
  • Apples
  • Most fruit in general

Carbohydrates provide 4 calories per gram.

Wheat products such as bread, tortillas, english muffins, pancakes and French toast are sources of carbohydrate, however they are also sources of fat and potentially sugar which make tracking their macros tricky. One bread that I do like is Ezekiel Bread. It’s minimally processed made from sprouted wheat and has higher protein than other breads. If you want to include breads in your diet choose whole grain options where the first ingredient is whole wheat and sugar is not in the first three ingredients.

Macro friendly sources of fat

Not all fats are created equally. Some fats like those found in fatty fish, olives and avocados are healthy fats. Research has shown us that these fats promote heart health and desirable cholesterol levels. Fats that are solid at room temperature, such as those found in red meat, butter, even full fat coconut milk are sources of saturated fat which should be limited or avoided especially if you’ve been diagnosed or are at risk for heart disease.

  • Olive oil
  • Avocado
  • Shaved coconut
  • Macadamia nuts
  • Nut butter
  • Salmon

Fat provides the body with 9 calories per gram.

Tips for shopping at the grocery store

The simplest way to ensure you have macro friendly foods in your cart is to shop the perimeter! But trust me, there are a lot of amazing macro friendly foods in the center aisles of the store too.

  1. In the produce aisle, everything is fair game. Stock up on fruits and veggies for your meals and snacks. I like to go into the week with at least three vegetable options in the fridge. My go-to’s are broccoli, spinach and bell peppers but I may get more depending on what looks fresh and how many nights I will be cooking! Macro friendly produce items: broccoli, spinach, bell peppers, potatoes, tomatoes, onions, leafy greens, endive, salad mixes, garlic, melons, bananas, apples, peaches, pineapples, berries and the list goes on and on.
  2. Moving onto the deli. I like to get some deli meats for quick lunches that are high in protein. Sandwiches don’t take much time to put together and they’re a great way to create a macro balanced meal. (think bread, meat, veggies, and mayo or oil)
  3. In the meat and seafood department, you can go with either fresh or frozen protein options. I usually get 3 protein options for the week. This gives me a chance to meal plan healthier options that will fit in my macros, and in case I don’t get to cook it all, I can just freeze what I don’t use for later. Chicken breast is always a good option to pick up for a quick baked or macro friendly grilled chicken. Lean ground beef is good for meal prep, taco Tuesday or meat loaf. Shrimp are a superfast and delicious way to be sure you get all the grams of protein you need for your goals.
  4. In the dairy section is where you’ll stock up on eggs, Greek yogurt and skim milk. Unsweetened almond, coconut or cashew milks are other lower macro alternatives to have on hand for delicious recipes and smoothies.
  5. When you turn the corner to the frozen aisles the macro friendly foods will be generally less processed without added sauces. (Though you can scan barcodes and manually add macro info from the nutrition facts panel to most macro calculators). My favorite frozen buys include spinach, kale, collards, broccoli, cauliflower rice, peas, chopped onions, and vegetable medley – I recommend the unsauced versions so you can add freely to recipes and track macros as needed. Sauced versions like those from Green Giant do make for convenient sides that the whole family will like- they have veggie tots that are a big hit with us too!
  6. The center aisles of the grocery store are where you can get your basics for quick meals. Pick up 90 second brown rice packets, tuna fish, canned beans of all kinds and your favorite low sodium seasonings. Seasonings are a great option to change up your meal prepped protein throughout the week in a flavorful way. This is also where you’ll find your oatmeal, tomato sauce, bean based pastas, whole grain cereals, jerky, trail mix, nuts, nut butters and more. You just need to read labels a bit more 🙂

Is ice cream macro friendly?

When I think of macro friendly meals, I think of all three macros. I want all three macros on my plate, at the very least two macros. Having all three macros is the perfect way to ensure that you’re hitting your target numbers by the end of the day.

That said, ice cream is very high in fat, sugar with very little protein.

This doesn’t mean you can’t eat it, it just means that you want to log your portion accurately, and try to modify your eating the rest of the day to compensate. There are macro friendly ice creams out there (Halo Top and Arctic Zero) that are higher in protein, and even use lower fat milk and sugar substitutes but you need to ask yourself this important question. Am I eating ice cream to meet my protein goals? or am I eating it for the enjoyment of food. For me- when I am in the mood for ice cream, nothing else will do. So I account for real ice cream in my macros, even though it’s high in fat and sugar. I guess that’s what makes counting macros so great – you can make food choices that work for you and your food preferences!

Tips for counting macros with homemade recipes

  • In general, it’s easier to count macros when cooking from scratch and eating whole and unprocessed foods.
  • Tracking macros doesn’t mean you need a detailed recipe though. The key to tracking macros with recipes is to add to your tracker in the portions used OR follow the recipe exactly as written.
  • Then portion out according to the listed serving size. For example, if you make a crustless quiche and it serves 8, simply cut it into 8 equal portions and use the nutrition information to log your macros. If you’re like me and 1 serving isn’t enough, you can easily double your portions, just be sure to multiply your macros by 2 when logging them.
  • Weigh out ingredients using the tare function on your scale. When I’m making homemade meatballs for example – place the mixing bowl on top of the scale. Then add ingredients by weight. Hit tare after each ingredient so the scale zeroes out. My favorite part of measuring ingredients this way is that there are much fewer dished!! No need to wash measuring cups or spoons!

When cooking or combining foods during cooking, my number one tip is to use the tare feature on your scale. Not only is it accurate, but you have significantly fewer dishes to do after cooking!

macro meal prep

Meal prep these macro friendly foods each week

  • hard boiled eggs
  • steel cut oats
  • baked sweet potato
  • grilled veggies
  • grilled or baked chicken breasts

Here are some easy recipes for the whole family

Bonus! Most of these recipes are from popular supermarket chains like ShopRite and Trader Joe’s that have an easy add to cart feature. Just click the recipe, select ingredients that you need for the week and send to cart!

1
Waldorf Chicken Salad
Macro friendly and perfect for a low carb day.
Check out this recipe
2
Roasted salmon on plate.
Air-fryer Roasted Salmon
Use salmon straight from the freezer.
Check out this recipe
3
delicious pumpkin soup in ceramic bowl
2 Ingredient Soup
This recipes is so easy and comes together quickly for a cozy soup.
Check out this recipe
4
Salmon Salad
Using canned salmon for a quick protein rich meal
Check out this recipe
5
Yogurt Curry Chicken Skewers
This recipe couldn't be faster to throw together, and it's a complete crowd pleaser.
Check out this recipe
6
Week-night Fajitas
Check out this recipe
7
Egg Roll meal prep
Egg Roll In A Bowl
Easy weeknight recipe that comes together with basic pantry staples and 2-3 fresh ingredients from the store!
Check out this recipe

Non-recipe recipes

These are easy ways to combine macro friendly foods into delicious meals! While the macros aren’t listed, these combos are easy to add to your macro tracker – and each combo includes protein, fat and carbohydrate to be sure you’re macro balanced!

  • Chocolate banana smoothie – 1 cup unsweetened almond milk, 1 frozen banana, 1 scoop chocolate protein powder, 1/2 cup frozen cauliflower crumbles, 1T chia seed.
  • Cauliflower hash brown egg cups – Spray a muffin tin and layer 1/4 cup cauliflower, 1/4 cup frozen hash brown, 1 egg, salt and pepper – bake at 350 F until set!
  • Black bean bowl – 3/4 cup microwaveable brown rice, 1/2 cup black beans, 2T salsa, 2T sour cream, cilantro.
  • Classic chicken dinner – Roasted potatoes and baked chicken breast with steamed broccoli – just log your portions accordingly!
  • Warm salad bowl – Start with a bed of greens, add 1 cup of warm rice, add leftover herb chicken breast and top with diced cucumber and your favorite salad dressing
  • Chicken cutlet or grilled chicken with sauce, mozzarella cheese and basil for all of the flavors of chicken parmesan
  • You can never go wrong with a big salad – just be sure to make a meal out of it and invite all the macros to the party. Add shrimp, beans or lean steak, top with corn, onion and salsa for southwest flavors that win every time.

All of these are easily added to macro tracking calculators and will start you off with generally balanced meals. Portion sizes can be increased or decreased for your needs.

Making macro-friendly recipes is easier than you think!

How do I know what my macros should be?

A great way to find out your macro goals is to talk to a registered dietitian. Everyone has different macro goals based on activity level, lifestyle and body composition goals. It’s no one size fits all. And often, once macro goals are set, they will need to be reassessed and tweaked.

If you’re thinking about macros as daily allowance or “limits” – try to think of them as minimums in order to reach your goals!

We all have specific nutrient and macro needs based on our health and fitness goals, and tracking macros is an effective strategy to make well balanced and complete meals. Often weight loss programs focus on calories, which shifts the emphasis away from the three macronutrients and their important functions in the the body. The good news is when you include all three macros (according to your specific needs and goals) you can expect see changes!!I

If you’re new to macro counting, and want to learn more about why people do it. Check out my post about the FASTer Way to Fat Loss.

Join my next 6 week challenge!

Tired of endless diets and no results? Join the FASTer Way to Fat Loss and see real, sustainable changes in just 6 weeks!

Start Today
Melanie Marcus FASTer Way to Fat Loss Coach

For more on family friendly meals, you may like these…

Recipe/

DIY Dole Whip is back with new pumpkin spice recipe!

pumpkin spice Dole Whip

The original iconic Dole whip needs no introduction for Disney fans, but in case you’re new to the scene, Dole Pineapple Whip launched as a soft serve mix in the early 1980’s and was served at Disney’s Magic Kingdom Park shortly after. You can find it at the Disney’s Enchanted Tiki Room and at some other 3rd party retailers (if you’re lucky!). But if you don’t think you’ll be at a Disney resort anytime soon, there is a similar version of the DIY whip available at the dole website! And now there’s an amazing new pumpkin spice Dole whip to add to your favorite DIY recipes!

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Did you know that I worked Walt Disney World Resort at the “Spirit of Aloha” dinner show in college? It was a great experience. I made relationships friends and mentors that I still keep in touch with today – and it all started at the Polynesian resort! Truly, what could be better than being able to go into Disney’s theme parks, being able to see Minnie Mouse and try all of the parks incredible food offerings whenever I wanted!? It was a foodie dream.

And as a full time dietitian for Dole Food Company, I know the love for the classic Dole whip runs deep! I’ve seen everything from Dole whip smoothies and popsicles to raspberry and orange flavored Dole whips too! I mean, Disney even created a national Dole Whip Day which is celebrated every August. In developing the original DIY recipe, it was important to keep it’s smooth like soft serve ice cream and maintain a slightly sweet and tropical flavor that makes it a the perfect anytime treat. Dole and Disney followers just love their Dole whip, and they love this DIY frozen treat. All of these are vegan, or can easily be modified to be vegan dole whip!

Bonus: The original and pumpkin spice-flavored versions are even healthier than Disney’s original Dole whip dessert, thanks to it’s whole foods ingredients!!

Melanie Marcus MA RD

In honor of the fall season, Dole developed a Pumpkin Spice Dole Whip recipe!

If you’re a lover of all things pumpkin, then this is a a delicious treat that kids will be happy to eat, and you’ll be happy that it fits in your macros too! I mean, you’re probably reading this with a skinny pumpkin spice latte in hand right now right? So forget the candy corn and add the ingredients for this iconic sweet treat to your shopping list! Hello pumpkin-spice season!!!

This seasonal flavor combines tropical fruit flavors of the islands, with warm flavor of sweet potato and pumpkin spice. When it’s served cold and topped with coconut chips it truly makes a stunningly special fall treat.

Ingredients you need for Pumpkin Spice Dole Whip

  • sweet potato
  • pineapple, frozen
  • maple syrup
  • unsweetened refrigerated coconut milk
  • pumpkin pie spice
  • pecans and/or coconut chips for garnish (optional)
Jump to Recipe

You may think that sweet potato is an unusual ingredient, but after making this recipe, I can attest, that it provides a great soft serve texture. It’s not a weird pumpkin-pineapple mash-up. Trust me!!

It’s actually very convenient because sweet potatoes are an easy household staple that don’t require special conditions to be stored. Just keep them in a cool dry place and they’re basically ready for you, when you want to cook them! For this recipe you can prepare as suggested, or you could even use plain left over sweet potato mash. And if you don’t have sweet potatoes, try using a pumpkin puree instead!

If you buy a whole pineapple, core it, chop into pieces and freeze right away. If you’re using a vitamix you can also include the core as part of the recipe. It’ll be able to blend it up without an issue. As a short cut, you can purchase pre cut pineapple or even buy frozen pineapple.

I do recommend the maple syrup in this recipe. I usually try to eliminate all added sugars, but the small amount in this recipe goes a long way to bring out the natural flavor of the pineapple and sweet potato.

When choosing a coconut milk, you could use a version that has more fat. The recipe will work if you use a full fat coconut milk as well. We just liked the addition of subtle coconut flavor without the saturated fat.

Tools you need to make this pumpkin spice Dole whip at home

  • High powered blender like a Vitamix or a food processor. I would not recommend making this in a standard blender because the fibers of the frozen pineapple may make for a chunky whip.
  • Chefs knife or pineapple corer! I’m all about fewer kitchen gadgets, but I do think a pineapple corer is a great investment if you love fresh pineapple. They’re not expensive and you can have your pineapple on the table in under 2 minutes!

As a dietitian I love this recipe because…

  • The main ingredients are pineapple and sweet potato which makes reaching your fruit and vegetable goals much easier!
  • There is limited added sugars which could be eliminated or a sugar substitute could be used if you wanted to.
  • This is a sweet treat that I would serve to my family every day.
  • It’s a great vegan and gluten free option!!

Let me know if you like this fall inspired or the pineapple version of dole whip soft serve treat better!

pumpkin spice Dole Whip

Pumpkin Spice Sweet Potato Dole Whip

Dole Food Company
This is a fall inspired version of the classic DIY Dole Whip.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 3 minutes
Course Dessert
Cuisine American
Servings 4
Calories 90 kcal

Ingredients
  

  • 1 cup peeled and chopped DOLE® Sweet Potato
  • 1¾ cups chopped DOLE® Pineapple frozen
  • 2 tablespoons maple syrup
  • 2 tablespoons unsweetened refrigerated coconut milk
  • ¾ teaspoon gluten free pumpkin pie spice
  • Chopped pecans and/or coconut chips for garnish optional

Instructions
 

  • Heat potato and 2 tablespoons water in a medium microwave-safe bowl, covered with plastic wrap with 1 edge slightly open to vent, in microwave oven 3 minutes or until very tender. Drain potato; cool completely.
  • Purée pineapple, syrup, milk, ½ teaspoon pumpkin pie spice and potato in a food processor on high until smooth, scraping down bowl occasionally. Makes about 2 cups.
  • Divide pineapple mixture into 4 bowls; sprinkle with remaining ¼ teaspoon pumpkin pie spice and top with pecans and/or coconut chips, if desired.

Notes

1/2 cup serving = Fat 0g, Carbs 22g, Fiber 2g, Protein 1g.

Nutrition

Calories: 90kcal
Keyword Dole Whip, Vegan
Tried this recipe?Let us know how it was!
Recipe/

Simple 3 Ingredient Banana Oatmeal Cookies for the win!

The best healthy oat cookie

These 3 ingredient banana cookies from Dole Food Company are a #momfavorite. They’re not complicated to make and they have a touch of natural sweetness that satisfies! Plus my daughter loves to get involved with making this easy recipe from start to finish – which means she’s more likely to eat them! Their wholesome ingredients are a natural fit for vegan diets making them the perfect treat. I’ve also heard them referred to as oatmeal breakfast cookies and after trying them they are like a portable and more convenient replacement for your bowl of oatmeal!! Check out the full recipe below!

While I am a full time registered dietitian with Dole Food Company, this post is not sponsored in anyway!

Jump to Recipe

On breakfast cookies as a dietitian…

healthy cookie

These cookies are a major win. They’re packed with nutrient dense foods like rolled oats, nut butter of choice and bananas! Let’s go over the nutrition benefits of each:

  • Rolled Oats – These complex carbohydrates are full of fiber which is known for slowing digestion. It also helps stabilize blood glucose levels avoiding spikes in blood sugar. Research consistently shows that fiber slows digestion and helps us feel fuller- for longer too! These carbs also help fuel the brain making these healthy cookies a perfect morning treat!
  • Nut Butter – Especially a single ingredient peanut butter is the perfect combo of fiber, protein and health promoting fats. Research suggests that those who eat peanut butter at breakfast tend to eat less for up to 12 hours afterwards! In general, when looking for peanut butter, avoid those with hydrogenated oils and added sugars.
  • Bananas – These household staples are a powerhouse for nutrition. Known for their potassium content, one medium banana provides 9% or 422mg which offers major heart health benefits and can help support a healthy blood pressure. Among other things, they also have a decent amount of soluble and insoluble fiber which support heart and gut health respectively!

Making breakfast cookies from the culinary perspective…

Like I said, these aren’t complicated to make, but that’s what makes them so great! All you need are three ingredients, mix them together and then bake! They’re so easy to make, even a child can do it!

Do I have to used rolled oats?

There are three main types of oats. Steel cut, rolled and quick oats.

Steel cut are hearty, filling and nuttier that rolled or quick. But they will not work in this recipe. Steel cut oats are the shape of little pellets and will not absorb enough liquid from the bananas and peanut butter to make a proper batter.

Rolled are convenient and often called for in baking recipes. I like the texture rolled oats give this recipe, but quick oats will work well too!

About the bananas

  • Overripe bananas, either fresh are frozen are the star ingredient.
  • If you’re going with fresh bananas – make sure they are overripe for the sweetest cookie! In general, the more blemished and ripe the better! This is the perfect recipe to keep on hand when your bananas are turning spotted. Bananas are sweetest at this stage!
  • Use frozen! This is totally fine to do, just caution you may have a bit more liquid than if you use room temperature bananas. So if the dough feels extra sticky add 1-2T additional tbsp oats.

What are the best type of oats?

  • This recipe uses rolled oats because I think they provide a great texture.
  • You can use quick cooking oats too! They will just absorb more liquid during the baking process.
  • I don’t recommend substituting oat flour for the rolled oats in this recipe. The amounts would have to be tweaked for it to be a successful banana cookie recipe.

When it comes to the PEANUT BUTTER…

  • If you want something slightly sweeter, then use traditional peanut butter like Skippy or Jif that tend to have added sugars. Normally, I would suggest avoiding added sugars from a nut butter, but in this case the sugar makes for a great tasting three ingredient cookie!
  • If you’re trying to limit added sugar, I recommend using an all natural peanut butter. Look for one that has simple ingredients. There are many that have a single ingredient: peanuts!
  • This recipe will work with any nut butter that you have on hand. You can use creamy peanut butter or chunky varieties of cashew, peanut, or seed butter. Almond butter works well too!

Chewy vs Crispy?

  • If you want them chewier, I suggest cooking them about 12 minutes.
  • I like them a bit crispier so I go 15-17 minutes.

Optional add-ins

Get creative with your add-ins! These breakfast cookies are really delicious on their own, but they’re so easy to customize for your taste. There are plenty of options to experiment with. Try these versions!

  • Add 1/2 cup mini dark chocolate chips to the dough before portioning out, or just sprinkle a few on top of each one for a little hint of chocolate.
  • Add 1/2 tsp cinnamon to the dough.
  • Sprinkle with Monkfruit sweetener or brown sugar before baking for an added touch of sweetness.
  • Sprinkle with Maldon sea salt before baking to play up the sweet and savory balance.
  • Add 1/2 cup chopped walnuts or pepitas.
  • Add 1/4 cup ground flax seeds to the dough for heart healthy fats.

Helpful tips

  • I don’t recommend adding sugar like maple syrup or honey as it will make the dough wetter. But you could add 1-2tsp if you’re hoping this cookie recipe will solve your sweet tooth cravings! Just be prepared with added 1-2T rolled oats.
  • If you want to make a double batch, I recommend combining ingredients separately for best results.
  • I recommend rolling these into balls or using a small ice cream scoop to get even sized cookies. Then pat them down with your fingers to get that traditional cookie shape. The cookie dough won’t spread out or flatten during the cooking process.
  • Bake cookies until the top is slightly golden. And they are quite forgiving even if you over bake them!
  • Store them in an airtight container in the fridge for 5-7 days. When we make a batch they never last more than a day or two!

Other tools you need…

  • parchment paper – use it to line your baking sheet for easy clean up.
  • large mixing bowl – for mixing
  • cookie sheet – for baking
  • I like to mix these by hand, but you could always use a food processor if you want a fairly smooth consistency.

As a mom…

I use this recipe as a healthy cookie or activity for my daughter to make from start to finish. She peels the bananas (if we are using fresh), and then mashes away!! I help measure the peanut butter and then we add the rolled oats together. She’s able to mix everything together on her own which is a huge confidence builder!

Next, I line the baking sheet and show her how to use a small ice cream scoop to portion out equal size balls. We then pull out the mini chocolate chips for an extra special little topping as we press down the cookies to a flat disc shape together.

We made these cookies just this past weekend. It was raining and I think we had all had reached our limit for screen-time and just needed a change of scenery. I knew I had bananas that needed to be frozen or used, and we always have some kind of nut butter and oats, so we were golden. Twenty minutes later we had cookies (and breakfast for tomorrow!). It’s really the perfect activity for kids. The total time commitment is very low!

Tracking Macros?

  • Be sure to divide batter into 12 even cookies.
  • Each cookie has 106 calories, 6g Fat, 10g Carbohydrate, 3g Fiber and 3g Protein.

I feel like the coolest mom when Jules exclaims “I can’t believe we’re having cookies for breakfast!”

When do I make 3 Ingredient Banana Oatmeal Cookies?

  • Make them for a quick breakfast (EVEN DURING THE WEEK) to enjoy at home or on the go! They’re the perfect portable version of oatmeal.
  • They’re my go-to guilt free after dinner treat especially when we top them with dark chocolate!
  • When the kids are looking for something sweet and I want them to have a healthy dessert.
  • Make them with sun butter for an allergy friendly lunch box snack.
  • Anytime we need a quick healthy snack.
Banana Oatmeal Cookie

3 Ingredient Banana Oatmeal Cookies

Dole Food Company
Developed by Dole Food Company, this recipe is one of my favorites!!
Print Recipe Pin Recipe
Prep Time 10 minutes
Total Time 22 minutes
Course Breakfast, Dessert, Snack
Servings 12
Calories 106 kcal

Ingredients
  

  • 3 each bananas
  • 1/3 cup peanut butter
  • 3/4 cup rolled oats

Instructions
 

  • Preheat oven to 350 degrees. Line rimmed baking pan with parchment paper.
  • Mash bananas in a medium bowl with the back of a fork; whisk in peanut butter. Stir in oats and optional add-ins, if desired; using 2 small spoons, drop about 1 heaping tablespoon dough 2 inches apart on prepared pan.
  • Bake cookies 12 minutes or until lightly browned; cool on pan 5 minutes, then transfer to a wire rack to cool completely. Makes 12 cookies.
  • Tips: You can add mini chocolate chips, chopped fruit or nuts or even ground cinnamon to make these a bit fancier!

Nutrition

Calories: 106kcal
Keyword banana, easy
Tried this recipe?Let us know how it was!