Craving something sweet but want to stick to your health goals? Meet your new favorite snack—Brownie Batter Energy Bites. Packed with wholesome ingredients like medjool dates, almond butter, and cocoa powder, these little bites are a delicious and nutritious way to satisfy your chocolate cravings without refined sugar. Perfect as an afternoon snack or a mid-day energy boost, they’re easy to make and even easier to love. I came across these brownie bites in the Dole.com recipe center and have been making them regularly to satisfy my after dinner chocolate craving.
These chocolate brownie energy balls are a fantastic alternative to traditional sweets. They offer the rich, fudgy decadent brownie flavor you adore without sacrificing your commitment to healthy eating. Plus, with ingredients like gluten-free oat flour and walnuts, you’re not only treating your taste buds but also nurturing your mind with healthy fats.
Health Benefits
Healthy Fats: Thanks to almond butter and walnuts, these bites help to keep your energy level steady throughout the day.
Natural Sweetness: Medjool dates and maple syrup provide a natural sweetness, avoiding sugar alcohols.
Fiber and Protein: The inclusion of oats and walnuts makes these bites a balanced source of macros which help maintain energy levels.
Vegan
Gluten Free
Low Sodium
Ingredients You’ll Need
1 cup pitted dates
1 Banana, peeled
½ cup gluten free oat flour
⅓ cup chopped walnuts
⅓ cup unsweetened cocoa powder
3 tablespoons almond butter
2 tablespoons maple syrup
⅛ teaspoon coarse sea salt
Step-by-Step Preparation
Blend the Base: Start by lining a rimmed baking pan with parchment paper. Pulse the pitted dates in a food processor until small pieces remain. Add the banana, oat flour, walnuts, cocoa powder, almond butter, and maple syrup. Pulse until smooth, occasionally scraping down the bowl. Transfer the mixture to a medium bowl and freeze for 20 minutes until firm.
Shape the Bites: Using two small spoons, scoop the mixture into 16 (1¾-inch) mounds on the prepared pan. Roll into balls and sprinkle with sea salt. Refrigerate for 1 hour or until firm.
Creative Variations
Feel free to experiment with this recipe! Swap out almond butter for cashew butter or try adding a tablespoon of chia seeds for an extra nutritional boost. For a touch of indulgence, consider mixing in dark chocolate chips or rolling the energy balls in coconut flakes for a bit of texture. If you want to add richness with a boost of energy, try adding 1 tsp espresso powder to your coco powder before the dough forms.
I tend to make these with a mini cookie scoop at half size, so I can have more than one as a tasty treat.
Storage Tips
Store your brownie batter energy bites in an airtight container or stasher bags to keep them fresh. These energy bites freeze well too, making them perfect for batch prep and quick go snacks throughout the week.
Let me know if you try this healthy treat! I hope you do.
Line a rimmed baking pan with parchment paper. Pulse dates in a food processor until small pieces remain. Add banana, flour, walnuts, cocoa powder, almond butter and syrup; pulse until smooth, scraping down bowl occasionally. Transfer date mixture to a medium bowl; freeze 20 minutes or until firm. Makes about 2 cups.
Using 2 small spoons, dropdate mixture into 16 (1¾-inch) mounds on prepared pan; roll mounds into balls. Sprinkle balls with salt; refrigerate 1 hour or until firm. Makes 16 energy bites.
Notes
I like to make these half size so I can have more than one bite size brownie as a snack.Store in the freezer for a cool treat!
I can’t remember a summer where we didn’t have zucchini lasagna on the menu. Whether it was a big family gathering at the lake, or a quiet dinner on the back porch, this veggie-packed twist on traditional lasagna is a summer comfort food not to be missed. Trust me :). It’a a staple summer zucchini recipe.
It’s hard to resist layers of gooey cheese and rich meat sauce but summer months aren’t conducive for such a heavy dish. So if you’re looking to keep things on the lighter side, this simple zucchini lasagna recipe is a great option. It combines fresh garden zucchini with extra lean ground turkey for a low-carb take on traditional lasagna. The best part, is that I don’t have to spend hours in the kitchen. Basically just brown some turkey to make a bolognese sauce of sorts and then layer up with slices of zucchini and layers of cheese. It’s perfection.
Ingredients and substitutions:
Zucchini: You just wouldn’t have this dish without it! Though you could substitute yellow squash.
Extra lean ground turkey: Certainly use ground chicken, ground beef or any other ground meat that you have on hand.
Rao’s marinara sauce: I insist on Rao’s if you want a delicious outcome with the least effort. Feel free to substitute with your favorite tomato sauce.
Mozzarella cheese: I use part skim mozzarella cheese
Pesto: You could omit, but I think this is the secret ingredient. I love using Costco’s Basil Pesto. It’s the best tasting pre-made pesto I’ve tried.
Olive oil: In a pinch you could use another neutral oil.
Salt and pepper to taste
Fresh basil leaves for garnish
Optional: red pepper flakes, italian seasoning, other fresh herbs of choice
Prepare the Zucchini:Start by washing your zucchinis. Using a mandoline slicer or a sharp knife, slice them into thin strips, about 1/4-1/2 inch thick. Take care to remove large seeded areas.
Preheat the Oven:Preheat your oven to 350°F.
Cook the Ground Turkey:Heat olive oil in a large skillet over medium heat. Add the ground turkey and cook until browned, breaking it apart with a spatula. Once cooked, stir in the tomato sauce. Let the sauce simmer for a few minutes. If you prefer a richer flavor, you can mix in a bit of tomato paste.
Assemble the Lasagna:Start by spreading a thin layer of tomato sauce at the bottom of the dish. Place a single layer of zucchini slices on top. Be sure the zucchini strips are close together but not overlapping too much. Sprinkle a layer of mozzarella cheese and half of the pesto. Repeat the layers, ending with a layer of zucchini and a sprinkle of mozzarella cheese on top.
Bake the Lasagna:Cover the baking dish with aluminum foil to prevent the top from browning too quickly. Bake for 30 minutes. After 30 minutes, remove the foil and bake for an additional 15-20 minutes, or until the top is golden brown and bubbly.
Let it Rest:Allow the lasagna to rest for about 10 minutes before serving. This helps the layers set and makes it easier to cut into squares without a watery mess.
Garnish and Serve:Garnish with fresh basil leaves and a sprinkle of additional Parmesan cheese if desired. Serve warm and enjoy!
Preventing Watery Lasagna: To avoid excess moisture, ensure you have removed as much water as possible from the zucchini slices before assembling the lasagna. If you have any extra liquid on the bottom of the pan, you can drain it off before serving.
Storing Leftovers: Store any leftover zucchini lasagna in an airtight container in the refrigerator for up to 3 days. It’s even better the next day, as the flavors have more time to meld together. It also freezes really well so it’s a great way to meal prep for another night.
Adjusting for Dietary Needs: This recipe is a low-carb zucchini lasagna, but you can customize it with different kinds of cheese or add extra veggies to suit your taste preferences. For a different twist, try incorporating some cooked ground chicken or Italian sausage.
Easy Clean Up: I highly recommend cooking this off on a baking sheet to prevent drips and spills in the oven.
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Make this recipe on a Sunday for meal prep to take you through both low carb and regular macro days. Serve with whole grain or chickpea pasta noodles to get your carbs in. Or serve with Miracle noodles for lower carbs. With only 9g carbs this qualifies as a keto lasagna for sure.
This zucchini lasagna is not only a healthier alternative to traditional lasagna but also a versatile and satisfying dish that will earn rave reviews from your family. Enjoy this comforting meal without the extra carbs, and savor the fresh flavors of garden zucchini and lean ground turkey.
Zucchini Lasagna
This is a family favorite that can fit into any meal plan.
Cook ground turkey with olive oil until cooked through. Season with salt and pepper to taste.
Add tomato sauce and cook until heated through
Layer tomato mixture, cheese, pesto and zucchini in pan, ending with cheese.
Bake at 350F for 50 minutes, uncovering for last 5 minutes to get color on top.
Notes
Zucchini lasagna is one of those recipes that I look forward to all year long. I enjoy with miracle noodle on low carb days or some brown rice pasta on regular macro days. The best part is that I can throw it together, it freezes well and my whole family loves it.
I’m a chef, registered dietitian, foodie, wife and mom. If you’re looking for quick and healthy meal inspiration that serves YOU and your family well, then you’ve come to the right place!
My husband casually told me one day that the key to weight loss is just eating less, and going to bed hungry. And as a dietitian… I thought to myself…there is nothing that could be more wrong.
The Case for Going to Bed Hungry
Reduced Caloric Intake
One of the primary arguments for going to bed hungry is that it can help reduce your total caloric intake. Consuming fewer calories than you burn is a fundamental aspect of weight loss. By skipping a late-night snack or a big meal before bed, you’re more likely to create a calorie deficit that can lead to weight loss. That said, there’s no guarantee that you won’t up your food intake the next date to make up for it.
Improved Insulin Sensitivity
Fasting overnight can lead to better insulin sensitivity, which is crucial for weight management. Improved insulin response helps regulate blood sugar levels and reduces the risk of insulin resistance, a condition that can lead to weight gain and other health problems like diabetes and cardiovascular disease.
Keep in min that practicing a fasting schedule and going to bed hungry are two very different things.
Fat Burning
Going to bed on an empty stomach may prompt your body to burn stored fat for energy, leading to fat loss. This is similar to the principles of intermittent fasting, which involves alternating between periods of eating and fasting to promote weight loss and improve overall health.
Losing weight does not have to be a painful struggle. It takes work, but you don’t have to be miserable doing it.
Melanie Marcus MA RD
The Case Against Going to Bed Hungry
Poor Sleep Quality
Going to bed hungry can lead to poor sleep quality, which is associated with weight gain and difficulty losing weight. Lack of sleep can disrupt your body’s circadian rhythm, leading to sleep disorders like insomnia and sleep apnea. Sleep deprivation affects appetite hormones, increasing levels of the hunger hormone ghrelin and decreasing levels of leptin, the hormone responsible for feelings of fullness. The solution may be a 200 calorie bedtime snack, a combo of protein and carbohydrate to take the edge off. There’s nothing worse than not getting enough sleep!
Increased Cravings
We’ve all been there. Standing in front of the pantry, looking for something to eat. Instead of choosing nutritious food, we go for ice cream or potato chips, giving into our cravings. When your calorie intake is much lower than needed (like when you skip a meal), you can fall into a situation where your cravings get the best of you when it’s time to choose a meal. All too often junk food is more accessible and requires little to no cooking, making it an appealing option when we want to eat something – NOW.
Slowed Metabolism
Prolonged periods of hunger can slow down your metabolism, making weight loss more challenging in the long term. (Don’t worry, this doesn’t happen if you are intermittent fasting properly.) Your body may enter a state of “starvation mode,” conserving energy and burning fewer calories to protect against perceived famine conditions.
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If you’re trying to lose weight but find yourself feeling hungry before bed, here are some practical tips to help you manage your hunger and still get a good night’s sleep:
Balanced Meals
Focus on consuming balanced and filling meals throughout the day to avoid extreme feelings of hunger before bed. Include lean meats, whole grains, and plenty of fruits and vegetables at each meal. If you want to dial it in, you can work with a dietitian to set your unique calorie and nutrient needs to meet your health goals.
Protein and Fiber
Include protein and fiber in your evening meal to promote satiety and reduce the likelihood of feeling hungry later. Foods like lean meats, beans, and vegetables are excellent choices.
Healthy Snacks
Opt for a light, healthy snack if you’re genuinely hungry before bed. A small portion of nuts or Greek yogurt can satisfy your hunger without adding too many extra calories.
Stay Hydrated
Sometimes thirst can be mistaken for hunger. Aim to drink a glass of water if you feel hunger pangs. Staying hydrated is essential for maintaining energy levels and overall health.
Practice mindful eating to savor your meals and become more attuned to your body’s hunger and fullness cues. This can help manage nighttime hunger and prevent overeating.
Regular Sleep Schedule
Establish a regular sleep schedule and prioritize sleep quality to reduce the likelihood of cravings and overeating the next day. Quality sleep helps regulate appetite hormones and supports healthy weight management.
So overall, going to bed hungry may help reduce caloric intake and improve insulin sensitivity, it can also lead to poor sleep quality, increased cravings, and a slowed metabolism. The best way to achieve weight loss is through a combination of balanced meals, regular physical activity, and quality sleep. By managing your hunger before bed with healthy snacks and mindful eating, you can support your weight loss goals without compromising your sleep quality.
If you’re unsure about the best approach for your nutritional needs, consider checking out my program. We can chat through some strategies to meet your overall health goals. Here are a few other articles that may interest you:
I’m a chef, registered dietitian, foodie, wife and mom. If you’re looking for quick and healthy meal inspiration that serves YOU and your family well, then you’ve come to the right place!
When I shared this quick throw together recipe on my stories- ya’ll loved it! It was born out of using up salmon that I cooked up from the weekend that needed new life. But you can use canned and it will come out equally as good! (This salmon salad is also delicious!) So if you’re looking for a delicious and easy weeknight dinner that’s both healthy and satisfying, these salmon cakes that happen to be gluten free are the perfect answer.
I like to make these because it’s one of the ways my husband actually enjoys eating salmon. He loves crab cakes, and these are very similar.
Step-by-Step Guide to Making Gluten-Free Salmon Cakes
Follow these simple steps to make the best gluten-free salmon cakes:
1. Prepare the Salmon Mixture
In a large mixing bowl, combine the flaked salmon, diced onion, red bell pepper, minced garlic, almond flour, beaten eggs, mayonnaise, Dijon mustard, parsley, dill, salt, and pepper. Mix until well combined.
I find that using my alligator chopper really helps to make this meal come together very quickly.
Tip: If the mixture feels too wet to form into patties, add a little bit of almond flour to help bind it together.
2. Form the Patties
Form the salmon mixture into 8 patties, depending on your desired size. These easy salmon patties should hold together well but may need a gentle touch.
3. Cook the Salmon Cakes
Heat 3 tablespoons of olive oil in a large skillet (I like using my cast-iron skillet) over medium heat. Once the oil is hot, add the salmon patties in batches. Cook each patty for about 4-5 minutes on each side, or until they turn a beautiful golden brown and are cooked through.
Alternative cooking methods:
Air Fryer: Preheat your air fryer to 375°F. Place the patties on a parchment-lined baking sheet and air fry for 3-4 minutes on each side.
Oven: Bake the salmon cakes on a parchment paper-lined baking sheet at 375°F for 15-20 minutes, flipping halfway through.
4. Serve and Enjoy
Serve your gluten-free salmon cakes with a dollop of tartar sauce or a squeeze of fresh lemon juice. These healthy salmon patties pair really well with a summer corn salad, mixed greens salad, or coleslaw.
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Leftovers: Store any leftover salmon cakes in an airtight container in the refrigerator for up to 3 days. Reheat gently in a skillet or oven for the best flavor and texture.
Freezing: Freeze uncooked patties on a parchment-lined baking sheet. Once frozen, transfer them to a bpa-free freezer bag. They can be cooked directly from frozen; just add a few extra minutes to the cooking time.
Why You’ll Love This Recipe
Healthy and Nutritious: Packed with omega-3 fatty acids, these patties are a great addition to a gluten-free diet.
Versatile: This recipe can be made with wild salmon, canned salmon, or even farm-raised salmon. Just choose your favorite kind of salmon for the best results.
Easy: With minimal prep time and cooking time, these salmon cakes are perfect for an easy weeknight dinner or meal prep sessions.
FASTer Way Clients
Savet this recipe for a low carb or regular macro night. It’s higher in healthy fats and protein to help you meet your macro goals easily.
Whether you’re aiming to impress, or just trying to get a weeknight meal on the table, these salmon cakes are a surefire way to elevate your dinner table.
Ready to get started? Follow my easy recipe card below and don’t forget to rate the recipe with a star rating!
Note: Some links in this blog may be affiliate links. I earn a small commission if you make a purchase through them, at no extra cost to you.
In a large mixing bowl, combine the flaked salmon, diced onion, red bell pepper, minced garlic, almond flour, beaten eggs, mayonnaise, Dijon mustard, parsley, dill, salt, and pepper. Mix until well combined.
Form the salmon mixture into 8 patties, depending on your desired size. These easy salmon patties should hold together well but may need a gentle touch.
Heat 3 tablespoons of olive oil in a large skillet (I like using my cast-iron skillet) over medium heat. Once the oil is hot, add the salmon patties in batches. Cook each patty for about 4-5 minutes on each side, or until they turn a beautiful golden brown and are cooked through.
I’m a chef, registered dietitian, foodie, wife and mom. If you’re looking for quick and healthy meal inspiration that serves YOU and your family well, then you’ve come to the right place!
Carbs are a supercharged topic in weight loss, so many of my clients have avoided it for years for fear of gaining weight. But the truth is, bread can be part of a healthy eating plan, especially if you want it to be. Whether you’re a mom trying to lose a few pounds, a bread lover who can’t imagine life without it, or simply someone curious about the healthiest ways to enjoy carbs, this one is for you.
Mostly because if you are trying to live a healthy lifestyle, all foods fit. It is all about moderation and the long game. (plus your body really does need carbs to fuel your brain as well as your muscles during physical activity).
Bread can be part of a healthy diet, especially when choosing whole grain options. It provides valuable nutrients and can contribute to a feeling of fullness, which can support weight management.
– Melanie Marcus, Registered Dietitian
Bread’s Nutritional Benefits
Bread delivers carbohydrates, a primary source of energy for the human body and the brain! Bread offers other important nutrients like fiber, B vitamins, and essential amino acids too. However, not all types offer the same nutritional value and some may be ultra-processed bread, which should be avoided. The key is choosing the right type of bread and eating it in moderation, which is totally possible!
Personally, I would much rather eat a real bagel just once a year than have sub par bagels frequently. I’d also rather have a slice of homemade sourdough bread than any other white bread hands down.
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On The GO
I love cooking, but it seems like with 2 school aged children, we are always on the go. Here are some of my go-tos.
Whole-Grain Bread and whole-wheat bread are your best choices for weight loss. These varieties offer higher fiber content, which helps with digestion and keeps you feeling full longer. They’re heartier and more flavor IMO. On the other hand, white bread is made from refined grains or white flour that strip away essential nutrients and fiber, leading to blood sugar spikes and crashes.
Low-Calorie Bread vs. Regular Bread
You may think low-calorie bread can be a good option if you’re looking to reduce calorie intake, but this bread is way more processed. And personally, I don’t recommend it as a general rule. It has fewer calories, so isn’t quite as satisfying and when you take a look at the ingredients list- it’s usually filled with difficult to pronounce ingredients and often little natural fiber or vitamins. One of the main principles in the FASTer Way to Fat Loss (FW or FASTer Way) is Whole Food Nutrition to fuel our body properly for fat loss.
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The grocery store bread aisle can be overwhelming, here are a few of my favorites.
Sourdough Bread: Naturally fermented, offering better gut health benefits due to its lower glycemic index.
Ezekiel Bread: Made from sprouted grains, providing more protein and fiber than regular bread.
Dave’s Killer Bread: High in fiber and protein while using organic ingredients and minimal added sugar.
Joseph’s Whole Wheat Pita: Just half a pita is 90 calories and has great amount of both fiber and protein. I keep these in my freezer for a quick lunch with turkey on most work days. And thanks to their higher fiber content, I can usually make them work into a low carb day.
Is Gluten-Free Bread Better for You?
This depends on your individual dietary needs and health conditions. If you have celiac disease or gluten intolerance, gluten-free bread is essential as it prevents adverse reactions and long-term health issues associated with gluten consumption. However, if you don’t have gluten sensitivities, the benefits of gluten-free bread are less clear. While some gluten-free breads offer excellent nutritional profiles, others may lack essential nutrients like fiber, vitamins, and minerals. Additionally, some commercially available gluten-free breads are high in sugar and additives, which can detract from their potential health benefits. Ultimately, the best choice is a bread that aligns with your specific health requirements and dietary preferences, which means looking for a gluten-free option that is rich in nutrients and low in unnecessary additives.
Tips for Choosing the Best Bread
The type of bread you choose matters. Whole grain varieties offer more fiber, which helps with digestion and can help you feel full longer, supporting your weight loss goals.
Check the Ingredient List: Look for bread where the first ingredient is whole grain or whole wheat flour.
Avoid Added Sugars and Preservatives: Opt for breads with minimal added sugar and no high fructose corn syrup.
Look for High Fiber Content: Choose breads with at least 3 grams of fiber per slice.
Consider Portions: Even the healthiest breads should be eaten in moderation. Stick to one or two slices per meal.
Timing Matters: Consuming bread in the morning can provide sustained energy throughout the day, avoiding late-night carb loading that can lead to weight gain. Which is why I like intermittent fasting.
Incorporating Bread into Your Day
Breakfast Options
Whole Grain Toast with Avocado or Poached Egg: A great way to start your morning with healthy fats and protein.
Sourdough Toast with Cottage Cheese and Tomato: A combo that will keep you energy level high no matter what time you break your fast.
Peanut Butter on Whole Wheat Bread with Mashed Raspberries: Add some fruit for a nutrient-packed breakfast.
Lunch and Dinner
Open-Faced Sandwiches: Use whole grain or sourdough bread topped with lean proteins and plenty of vegetables.
Healthy Side: Pair a slice of crusty bread with veggie-rich dishes like cauliflower bake or ratatouille.
Snacks
English Muffins with a healthy spread like almond butter or hummus.
How to have the most control over your bread intake
If you are counting macros or just don’t want to consume too much bread, this tip is for you and it is so simple. Don’t buy pre sliced bread. Instead, choose a sprouted-grain bread, or any kind of bread you prefer, I love a crusty multigrain bread called Harvest Loaf that I get at my local Harris Teeter. Then slice it to meet your needs. You can slice thinner pieces for paninis or toasts, or a heartier slice of bread to dip into soup. You simply have more control than whatever the store pre-slices for you, with the benefit of having the flavor that you really like.
Never eat bread alone. Always have it with a protein and healthy fat to keep you from going back for another slice.
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Let’s start by saying, a healthy diet and lifestyle is all about balance. I find the best way for my clients to start incorporating foods such as bread and pasta into their diet is by becoming more aware of portions and tracking food with an app like My Fitness Pal or FASTer Way to Fat Loss. When you become a client I help set your carbohydrate goals for each day and then work with you to tweak your intake to help lose body fat while including foods that you enjoy eating. Usually by week three clients are feeling confident in food choices and tracking them easily while losing visceral fat!
When it comes to weight loss, portion control is key. Enjoying a slice or two of high-quality, whole grain bread can fit into a balanced diet, but be mindful of your portions and overall daily calorie intake.
– Melanie Marcus, RD
Unpopular Opinion:
Eating bread during weight loss doesn’t mean giving up your favorite carb entirely. By making smart choices and incorporating bread into a balanced diet, you can enjoy its benefits without derailing your weight loss goals. Always consult with your health care provider or a registered dietitian to tailor a plan that suits your specific needs.
For more personalized advice and to start your weight loss plan, consider sending me an email to chat through you’re specific concerns. Learn more and take the first step towards a healthier you!
By following these guidelines, you can confidently enjoy bread as part of a nutritious and satisfying diet. Remember, the key is to make informed choices and maintain balance in your diet and lifestyle.
About Me
I’m Melanie.
I’m a chef, registered dietitian, foodie, wife and mom. If you’re looking for quick and healthy meal inspiration that serves YOU and your family well, then you’ve come to the right place!
I polled you all in my stories and was interested to learn that 100% of you ate egg salad! All different kinds of ways too – some simply mashed with avocado, others mash eggs with a bit of mayo, whether for breakfast or for lunch, you all love your egg salad. And I do too.
What’s not to love, it holds well, tastes great, and is protein rich – fitting into many eating patterns including low carb, diabetic, keto and of course, for those of us carb cycling in the FASTer Way. I think there’s a misconception though: That egg salad is unhealthy because most creamy salads are loaded with fat. And lets be honest, a lot of time they are! But with a few thoughtful swaps, and measurements (don’t eyeball the mayo!) you can create an easy egg salad recipe that has great flavor and will keep you on your health journey.
Egg salad is an excellent source of protein, thanks to the egg whites and Greek yogurt. It’s also packed with essential vitamins and minerals like B vitamins, vitamin D, and selenium. By substituting mayonnaise with plain Greek yogurt, you reduce the fat content while still achieving that creamy texture we all love. Plus, using lots of fresh herbs and crunchy veggies adds fiber and antioxidants, and most importantly flavor.
Ingredients and substitutions:
Hard-boiled eggs – This is really the star of the show, I think you could substitute with possibly chickpeas or extra firm tofu but would like to test that for you first. What makes this a great no-cook recipe is that you can either boil your own eggs, or purchase them pre-boiled at nearly every grocery store.
Plain Greek yogurt – I love full fat Greek yogurt, but use whatever you have. Sour cream, cottage cheese or simply more mayo works here too.
Mayo – I kept this in to hold onto that traditional egg salad flavor. A little mayo goes a long way for extra flavor and a little creaminess! You can use any of the yogurt substitutions if you want to omit.
Dijon mustard – You can sub any mustard you have on hand, even yellow mustard
Parsley, fresh dill, or chives – if you don’t have fresh use a teaspoon of dried herbs.
Red onion – green onions or fresh chives would work well too. If you don’t have red onion all together, you can use celery to get a similar crunch.
Capers – these are optional but add a great brininess and pop of bright flavor.
Black pepper and kosher salt to taste – sea salt is fine too, I just prefer kosher!
Fill the bowl with hot water until the eggs are covered.
Bring the water to a rolling boil, then reduce the heat and simmer for about 10 minutes to achieve perfect hard-boiled eggs.
For an easier method, you can use an Instant Pot or air fryer to make hard-boiled eggs.
Cool the Eggs:
Transfer the boiled eggs to an ice bath (a bowl filled with cold water and ice) to cool them quickly.
Once cooled, peel the eggs and chop them into small pieces.
Mix the Ingredients:
In a separate bowl, combine the chopped eggs, Greek yogurt, Dijon mustard, red onion, and fresh herbs.
If using, add capers.
Season with fresh cracked black pepper and sea salt to taste.
Serve and Enjoy:
Serve your delicious egg salad in romaine lettuce cups for a low-carb option or on slices of whole-grain bread for a more traditional egg salad sandwich.
For a nice crunch, add some fresh celery or bell pepper pieces.
Store any leftovers in an airtight container in the refrigerator.
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Our healthy egg salad recipe is rich in protein, aiding in muscle repair and growth. The combination of eggs and Greek yogurt provides a complete protein source, making it an excellent choice for those looking to increase their protein intake.
Essential Vitamins and Minerals
Eggs are loaded with B vitamins, vitamin D, and selenium, all of which are crucial for maintaining overall health and well-being. These nutrients support energy production, immune function, and bone health.
Heart-Healthy Option
By using Dijon mustard and capers, you add depth of flavor without the need for additional salt.
Fresh Herbs and Veggies
Incorporating fresh parsley, dill, chives, and crunchy veggies like celery and bell pepper adds fiber and antioxidants. These components promote digestive health and provide a bright, fresh flavor.
Different Ways to Enjoy Egg Salad
Egg salad is incredibly versatile and can be enjoyed in various ways:
Lettuce Wraps: Serve in romaine lettuce cups for a low-carb meal.
Whole Grain Bread: Create a classic healthy egg salad sandwich using slices of whole-grain bread and a dash of hot sauce.
Avocado Toast: Top your favorite avocado toast with a scoop of egg salad for added protein and flavor.
Meal Prep Made Easy
Egg salad is a great way to use up leftover hard-boiled eggs from Easter time or any meal prep session. Store your egg salad in an airtight container in the refrigerator, and it will stay fresh for up to three days. This makes it a convenient option for healthy lunches throughout the week.
With its high protein content and essential vitamins it’s a dish that aligns perfectly with a health-conscious lifestyle. Plus, the variety of ways to serve it ensures that you’ll never get bored.
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I’m a chef, registered dietitian, foodie, wife and mom. If you’re looking for quick and healthy meal inspiration that serves YOU and your family well, then you’ve come to the right place!
Aren’t most recipes made in the air fryer hands off? That’s what I love so much about it. I was making this recipe last week when my husband walked in the house and commented how good it smelled. Trust me, it is super delicious and packs a lot of flavor and uses simple ingredients without requiring a lot of attention which means you can focus on what else needs to get on the dinner table.
It may just be the best way to make pork tenderloin.
Lean pork tenderloin – Trim the silver skin from the tenderloin if there is any. This marinade would work equally well with boneless pork chops or bone-in chops. Just note the nutrition will be slightly higher in fat.
Apple cider vinegar – Adds a tangy flavor that helps tenderize the meat.
Mustard – Ground mustard, (grainy mustard) works great here but you can use whatever you have on hand.
Garlic – I prefer to use fresh or frozen but garlic powder or even jarred will work.
Maple syrup – Balances the tanginess with a touch of sweetness. Brown sugar could be used in a pinch.
Kosher salt – Tenderizes and brings out the flavor.
Rosemary – Fresh or dried, it adds an aromatic touch.
Optional: If you love onion, feel free to slice some, or even add onion powder if you have it. If you love the bite of black pepper, you can season with that as you like as well. These ingredients, don’t add extra calories, so you can play around with the flavors that you like.
Olive oil really isn’t necessary for this because we’re air frying.
Step-by-Step Cooking Instructions
Step 1: Prepare the Pork
Start by trimming any excess fat or silver skin from your pork tenderloin. This ensures even cooking and prevents unwanted calories from fat.
Step 2: Marinate the Pork
In a small bowl, mix together apple cider vinegar, mustard, garlic, maple syrup, kosher salt and rosemary. Place the pork in a resealable bag or container and pour the marinade over it. Seal and refrigerate for at least 20 minutes or overnight for best results.
Step 3: Preheat the Air Fryer
Preheat your air fryer to 400 degrees F. You really want to be sure it’s preheated to get a proper cook.
Step 4: Cook the Pork
Remove the pork from the marinade and pat it dry with a paper towel. Place it in the air fryer basket in a single layer. Air fry the pork at 400 degrees F for about 20 minutes, or until the internal temperature reaches 145 degrees F. Use an instant-read thermometer to check the center of the meat for accurate cooking.
Step 5: Rest the Meat
Once cooked, remove the pork tenderloin from the air fryer and let it rest for 5-10 minutes. This helps the juices redistribute, ensuring a juicy, delicious pork chop every single time.
Serving Suggestions
Roasted or air-fried vegetables – Sweet potatoes, green beans, or cauliflower rice are great options.
Fresh green salad – A light vinaigrette complements the flavors beautifully.
Quinoa or wild rice pilaf – Compliment your protein with whole grain carbs to round out the meal.
Savory apple chutney – Or even apple sauce complements the pork’s flavors with a touch of sweetness.
One of my favorite sides this summer has been this celery salad – the kids even love it. They also like to have pork with tater tots or sweet potato.
Tips for the Best Pork Tenderloin
Use a meat thermometer – Ensuring the pork reaches the correct internal temperature is key to food safety. This may just be my most used piece of kitchen equipment!
Don’t skip the marinade – It’s one of my favorite ways to infuse the pork with flavor. Just 15 minutes is all it takes!
Preheat the air fryer – A preheated air fryer ensures even cooking.
Rest the meat – This step guarantees a clean plate every time.
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You may think pork is a no-no if you’re trying to keep calories low, but in reality, pork tenderloin is a lean cut of meat, meaning it has a low fat content and is lower in calories compared to other cuts of pork. This makes it an ideal choice for those who are trying to maintain a healthy diet. In fact, a 3-ounce serving of pork tenderloin contains only about 120 calories and 2.5 grams of fat.
It’s also high in protein, which can help keep you feeling fuller for longer periods of time and can aid in building and repairing muscle. And if you’re doing the FASTer Way with me, you know hitting your protein goals helps reduce cravings and prevent overeating.
It’s also a good source of essential vitamins and minerals such as iron, zinc, and B vitamins. These nutrients are important for maintaining overall health and can be lacking in certain restrictive diets.
This easy recipe is perfect for busy weeknights and will become one of your favorite air fryer recipes. If you try this recipe, and I hope you do, let me know!
I’m a chef, registered dietitian, foodie, wife and mom. If you’re looking for quick and healthy meal inspiration that serves YOU and your family well, then you’ve come to the right place!
I go through a lot of whole, fresh, pineapple. More than most. So I got to thinking, besides throwing them in a composter, what else can be done? So today, we’re talking recipes, but not the kind you eat! This recipe is for your feet, and you really only need 3 ingredients.
Are you tired of dealing with rough skin on the soles of your feet? Say goodbye to dry, achy feet with this refreshing and effective DIY pineapple foot scrub. This deep exfoliating foot scrub uses the natural enzymes found in fresh pineapple, combined with the gentle exfoliating power of sugar and the moisturizing benefits of coconut oil. Follow my step-by-step guide to create your own luxurious foot scrub at home.
Ingredients You’ll Need
Fresh Pineapple (1/2 cup, finely chopped)
Granulated Sugar (1 cup)
Coconut Oil (1/4 cup)
Optional:
A few drops of peppermint essential oil
A few drops of vitamin E oil
Why These Ingredients Work
Pineapple (Ananas Sativus)
Pineapple contains bromelain, an enzyme that helps break down dead skin cells, making it an excellent natural exfoliant. It also has citric acid and vitamin C, which are great for brightening and refreshing your skin.
Sugar
The sugar acts as a physical exfoliant, gently removing rough and dry skin from your feet. It’s a simple yet effective way to achieve smoothness – and a much healthier way to include sugar into your daily routine!
Coconut Oil (Cocos Nucifera)
Coconut oil is rich in fatty acids and vitamin E, which moisturize and soften the skin. It forms a protective barrier, keeping your feet hydrated for longer.
Peppermint Essential Oil
A few drops of peppermint oil can add a refreshing scent and a cooling sensation that helps soothe achy feet.
Vitamin E Oil
Vitamin E is known for its skin-nourishing and antioxidant properties, making it a perfect addition to your foot scrub.
Step-by-Step Instructions
Step 1
Start by cutting a few slices of fresh pineapple and finely chopping them. You’ll need about 1/2 cup in total. If you don’t know how to cut a pineapple – check out this guide.
Step 2
In a mixing bowl, combine the chopped pineapple with 1 cup of granulated sugar.
Step 3
Slowly add 1/4 cup of coconut oil to the mixture, stirring until well combined.
Step 4
Adjust the consistency by adding more sugar for a thicker scrub or more oil for a smoother texture.
Step 5
Once the scrub reaches your desired consistency, transfer it to an airtight container for storage.
Step 6
To use, apply a generous amount of foot scrub to your wet feet, massaging in circular motions for a few minutes. Focus on the rough skin areas like the soles of your feet.
Step 7
Rinse with warm water and pat your feet dry. For best results, follow up with a moisturizer.
Benefits of Using Pineapple Foot Scrub
Exfoliation: The fruit enzymes in pineapple help break down dead skin cells, while the sugar provides a physical exfoliation.
Moisturization: The combination of coconut oil and pineapple helps to moisturize and soften the skin, leaving it feeling smooth and hydrated.
Improved Texture: Regular use can improve the overall appearance and texture of your feet.
Refreshing: The addition of peppermint essential oil gives a refreshing cooling sensation for achy feet.
Tips for Best Results
Use the scrub 2-3 times a week for optimal results.
For a more intense exfoliation, use a pumice stone after applying the scrub.
Store the scrub in the fridge to keep it fresh.
Pineapple Recipes
For some other really cool ways to use pineapple in recipes you can eat check out:
I’m a chef, registered dietitian, foodie, wife and mom. If you’re looking for quick and healthy meal inspiration that serves YOU and your family well, then you’ve come to the right place!
If you’re craving a creamy, guilt-free dessert that satisfies your sweet tooth, I have the recipe for you! This 3-ingredient banana ice cream comes together quickly and the best part is – you don’t need an ice cream maker! With simple ingredients such as frozen bananas, a little milk, and your favorite flavorings, you’ll be serving this banana ice cream in minutes.
Large whole bananas. Overripe bananas work best. Do not use room temperature bananas, the consistency will not have the texture of ice cream.
Dairy of Choice
Options include cream, regular milk, coconut milk, coconut cream or almond milk. If you’re on the cottage cheese train, you can use that here too! Or check out this recipe for cottage cheese ice cream.Greek yogurt can also be substituted if necessary.
Flavoring Agent
1-2 teaspoons; choose from cocoa powder, vanilla extract, or peanut butter
Equipment needed
All you need for this is a high speed blender or food processor to get that creamy soft serve consistency. Vitamix blenders are a perfect tool to use if you have one. A regular blender can work as well, you just may need to scrape side the sides a few times as you blend.
Slice the Bananas: Start by peeling the bananas and slicing them into coins. Place the banana slices in a single layer on a baking sheet lined with parchment paper or a silicone mat.
Freeze Until Firm: Freeze the banana slices until they are firm, which usually takes about 1-3 hours. If you find that you’ll be making this one on the fly, keep a stash of ripe large bananas in the freezer. Just peel them first and freeze them at least overnight, or until you’re ready to use them.
Step 2: Blend the Ingredients
Add to Blender: Once the banana slices are frozen, add them to a food processor or a high-powered blender.
Add Dairy and Flavoring Agent: Pour in your chosen dairy (such as coconut milk) and add your preferred flavoring agent (like a teaspoon of vanilla extract or a dollop of peanut butter).
Blend Until Smooth: Pulse the mixture until the ingredients are combined. Then blend continuously until you achieve a smooth, creamy texture. You may need to scrape down the sides of the blender a few times to ensure everything is evenly mixed. This should only take a few minutes.
Step 3: Enjoy or Store
Serve Immediately: For a soft-serve consistency, enjoy your banana ice cream right away.
Store for Later: If you prefer a harder ice cream, transfer the mixture to a freezer-safe container and freeze for an additional 1-2 hours until it reaches your desired consistency.
Flavor options for homemade banana ice cream:
Chocolate ice cream: Add 2T cacao powder
Almond chocolate chip ice cream: Make the basic recipe and then swirl in 2T almond butter and chocolate chips.
Mint chocolate chip ice cream: Add 1/4 cup fresh mint leaves to the banana mixture before blending. Fold in chocolate chips before serving.
Peanut butter swirl ice cream: Swirl in unsweetened creamy peanut butter before serving.
Vanilla ice cream: Add a teaspoon of vanilla extract
Enhance any flavor by topping with a pinch of salt. Flakey sea salt works best to give you a pop of flavor with each bite. Let me know if you try these. I’m excited to know which flavor combinations are your favorite.
Serving Suggestions
Elevate your banana ice cream with these tasty additions:
Sprinkle chopped nuts or dark chocolate chips for extra crunch.
Drizzle honey or maple syrup for added sweetness.
Add fresh banana slices and a sprinkle of coconut flakes for a summery treat.
FAQ
How does it compare to real ice cream?
While banana ice cream may not have the exact same texture and taste as traditional ice cream, it is a healthier alternative. That said, if you use a few tablespoons of heavy cream or half and half, you will get a more traditional ice cream consistency and mouthfeel.
Caloric Content
A typical serving of traditional ice cream can range from 200 to 300 calories or more, depending on the flavor and brand. In comparison, a serving of frozen blended banana usually contains around 100 calories, making it a lighter option.
Fat and Sugar Content
Traditional ice cream is rich in saturated fats and added sugars, contributing to higher cholesterol levels and increased risk of heart disease. On the other hand, frozen blended banana is fat-free and contains natural sugars, which offer a healthy energy boost without the crash.
Nutritional Benefits
Bananas are packed with beneficial nutrients such as potassium, vitamin C, and dietary fiber. These nutrients support heart health, boost the immune system, and aid in digestion. Traditional ice cream lacks these natural vitamins and minerals, instead often containing artificial additives and less nutritional value.
One serving of this dessert is just 125 calories, 2g protein, 1g fat, 31g carbs. Totally doable. Especially if you’re being mindful of macros, as we are in the FASTer Way.
Dietary Restrictions
For those with dietary restrictions, frozen blended banana is a versatile choice. It’s naturally vegan, gluten-free, and suitable for individuals with lactose intolerance, whereas traditional ice cream usually contains dairy and gluten, limiting its accessibility.
By choosing frozen blended banana over traditional ice cream, you can enjoy a delightful dessert that’s not only delicious but also aligns with a healthier lifestyle.
How do I know if my bananas are ripe?
Bananas have several stages of ripeness. For this recipe I recommend using yellow bananas that have some brown spots, or bananas that are entirely brown will offer the most sweetness. Do not use green bananas for this homemade ice cream.
Tips
Store for another day by pouring into an airtight container. Smooth out into one layer and top with plastic wrap. Push wrap down to the top layer of the ice cream so ice crystals don’t form. Pop on the lid and store in the freezer.
Creating this 3-ingredient banana ice cream is as easy as it is delicious. Whether you’re indulging in a soft-serve treat or enjoying a scoop of firmer ice cream, you’ll find this dessert to be a healthier alternative to traditional ice cream.
Banana Ice Cream
Save this healthy dessert for literally anytime you're in the mood for a sweet treat!
Add bananas and milk to the base of your Vitamix or food processor and blend on high until creamy and smooth. Add milk 1T at a time if more is needed to get the blender going.
I’m a chef, registered dietitian, foodie, wife and mom. If you’re looking for quick and healthy meal inspiration that serves YOU and your family well, then you’ve come to the right place!
Got a serious donut craving? Forget the deep fryer, or frying oil and use your new best friend—the air fryer. With just 2 simple ingredients—mashed banana and self-rising flour—you can whip up homemade donut holes that are golden brown on the outside, soft and doughy on the inside. (And if you don’t have self rising flour, I have a solution for that too!) Ready in just 7 minutes, these air fryer donut holes are a great way to satisfy your sweet tooth without all the excess calories from oil.
When I made these for my kids they asked me where I bought them! They love a Tim Horton or Dunkin’ Donuts every once in a while so I was thrilled that these homemade donuts stack up! I’m so excited for you to try it.
3/4 cup self-rising flour (plus up to 1/4 cup extra if needed)
Optional Ingredients
vanilla extract
cinnamon
powdered sugar or confectioners’ sugar
white sugar
Step-by-Step Instructions
Prepare the Banana and Flour
Mash 1 ripe banana until smooth.
Measure out 1/2 cup of the mashed banana and set it aside.
Measure out 3/4 cup self-rising flour.
Mix the Dough
In a stand mixer with the paddle attachment, combine the mashed banana and self-rising flour.
Mix until a dough forms. If the dough is too sticky, gradually add up to an additional 1/4 cup of flour until you have a cohesive dough ball.
Form the Donut Holes
Use a small cookie scoop to portion dough.
Roll the dough into 8 small balls.
Place them onto a baking sheet lined with parchment paper.
Air Fry the Donuts
Preheat your air fryer to 350°F.
Spray the balls of dough lightly with avocado oil.
Place them in the air fryer basket, making sure they are not touching.
Bake for 7 minutes or until they turn golden brown.
Final Touches
Remove the donut holes using a pair of tongs and place them on a wire rack lined with paper towels to cool slightly.
Spray with a bit more oil and roll in a cinnamon sugar mixture.
Serve & Enjoy
Serve your warm donut holes immediately for the best taste.
Serving Suggestions
Dip It! Serve with a side of warm chocolate ganache, caramel dipping sauce, or a citrus glaze for an extra indulgent treat.
Coat It! Try different coatings like powdered sugar, matcha, or crushed nuts.
Fill It! For a surprise twist, fill the donut holes with fruit jam, vanilla pudding, or cream using a piping bag.
Parchment It! Roll parchment into a cone and serve 3-4 holes in each one. Serving them this way takes these air fryer donut hole s up a notch!
Storage Tips
Store any leftover donut holes in an airtight container at room temperature for up to two days. You can also reheat them in the air fryer at a lower temperature for a few minutes to enjoy warm donut holes again.
Why Air Frying?
Air frying is one of the best ways to make donuts without the need for much oil. It’s a healthier alternative to traditional frying methods and results in deliciously fresh donut holes that your whole family will love. Plus, it’s easy peasy clean up too!
FAQs
What can I use instead of self rising flour?
You can use 1 tsp baking powder (leavening agent) in addition to your all purpose flour. Do not use bread flour, it will absorb too much water.
How can I make these donut holes vegan?
The beauty of this recipe is that it is vegan! Simply ensure your coatings and fillings are dairy-free. Definitely give my Eggless Banana Muffins or 3 ingredient Banana Oatmeal Cookies a try.
Can I use a different fruit instead of banana?
I’ve wondered about this too. I think this could probably be done with applesauce BUT, the ratio of flour to apples will be different. So it needs to be tested.
What if I don’t have an air fryer?
You can bake these donut holes in the oven. Preheat to 350°F and bake on a baking sheet for about 10-12 minutes or until golden brown.
Is the sugar coating necessary?
Absolutely not. You can play around with different serving options. You could even pipe pudding or jam into the center for a fun surprise. Maybe go with a homemade chocolate glaze instead?
Nutritional Information
The greatest nutrition benefit here is that the amount of oil used is minimal compared to store bought mini donut hole or whole donut. When you limit fat, you’re able to omit excess calories, which is a bonus if you’re trying to lose weight.
This recipe also includes fruit, delivering fiber, micronutrients, potassium and natural sugar.
I’m a chef, registered dietitian, foodie, wife and mom. If you’re looking for quick and healthy meal inspiration that serves YOU and your family well, then you’ve come to the right place!
