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Easily clean the garbage disposal with citrus peels

Have you seen the TikTok lemonade trend? If you’ve tried to make the viral whipped lemonade or just as well known cowboy caviar, you may have excess of lemon or lime peels in your kitchen. (if you haven’t made them check out those links to get the recipes!) Do you wonder if it’s safe to put them down the garbage disposal? The answer may surprise you – yes, you can! It’s actually a great way to reduce food waste and reuse something that would typically just go to the bin. In this post, we’ll talk through why running these peels through the disposal is actually beneficial and how disposing of them properly will keep your sink in tip-top shape. Read on to learn more about citrus peel disposal and make sure everything from the cutting board to the drain runs smoothly!

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Why put fruit peels down the disposal?

Putting citrus peels, such as lemon, lime and orange down the garbage disposal helps break them down into smaller pieces for easier processing while making your drain smell good! The citrus oil offer a natural smell to the disposal and can help reduce odors from food scraps that may linger. In addition to cutting unpleasant odors, it’s thought that citrus peels can cut the residue left behind greasy foods, effectively eliminating them. You can use orange peels, lemon rinds, lime peels or grapefruit skins – they all have natural oils with unique scents! Bu-bye bad smell!

4 Steps to run citrus peels down the garbage disposal

  1. When disposing of citrus peels, it’s best to cut them up into smaller pieces. Instead of putting whole lemons down into the blades of the garbage disposal(which won’t go over well), I cut mine into quarters that can easily fit down the drain. This will also help them break down faster and easier.
  2. Run cold water while grinding peels and keep the disposal running for several seconds after all of them have passed through to ensure that they are fully broken down before leaving your drain and going through the rest of your plumbing system.
  3. Turn off the disposal and let hot water run for another 15 seconds.
  4. Always practice safety when using a garbage disposal – never put your hands down into it on a whim and unplug it when not in use. With the right precautions, you can safely and effectively dispose of citrus peels with a garbage disposal!

Pro Tip – as a self proclaimed produce lover, it’s a good idea to remove any fruit stickers. They can easily get caught up in the garbage disposal’s blades resulting in a broken appliance.

What not to put down the garbage disposal

If you’ve never used a garbage disposal before, I want to help you avoid a big problem with this advice. As a general rule non-food items should not go into the disposal. Avoid putting any and all hard materials near the drain. Having kids, I find that small spoons, screws, rocks, stones, rubber bands and other small objects can become problematic!! Overall any hard items can damage the garbage disposal blades and can cause it them to dull or stop moving all together.

  • Small bones – these can dull blades and make an awful grinding noise when the disposal is turned on!
  • Fruit pits – Avoid larger pits from stone fruit such as peach or plumb pits. Smaller pits from apples or lemons will can cause a problem too, especially if a lot of them are tossed in at once. Take care with cherry pits and unpopped popcorn kernels too!
  • Egg shells – They can dull the blade. They can also do you a lot more good when crumbled and put under plants growing outside!
  • Seafood shells – we love eating steamed clams but their shells should go straight into the trash! Small pieces are just as bad as small rocks for your disposal!
  • Fibrous veggies – And stringy vegetables like celery stalks aren’t a great idea for your disposal. Their fibers are so tough that they can cause your garbage disposal to stop running.
  • Potato peels – While vegetable peels are a natural fit for the disposal, large amounts of starchy foods like potato skins and the waste disposal, may congeal and create a thick paste that can create a problem for your garbage disposal unit.

Other helpful tips if something gets stuck down in the disposal

I mentioned earlier that we’ve had a few issues with our disposal, and thankfully we were able to solve them on our own without the help of expert plumbers.

eaten red cherries on a plate
  • First shut off power to the disposal before going near it with your hands. Ours has a switch underneath the sink, but I recommend unplugging it if you can.
  • Next get a flashlight. I’ve used my iPhone flashlight in a pinch but a larger light will be helpful if you have it.
  • Get your significant other, child or friend to hold the light while you push back the plastic flaps to get a better look inside.
  • Use a knife or fork to feel around and try to locate where the item is inside of the disposal before putting your hand it to get it.
  • Protect your hand with a disposable glove before going in remove the item!

If all else fails get the help of expert plumbing services and don’t use your disposal until it can be assessed.

Melanie Marcus Selfie

Hello & Welcome!!

I’m Melanie.

I’m a chef, registered dietitian, foodie, wife and mom.

If you’re looking for quick and healthy meal inspiration that supports your health goals while feeding the rest of your family (including the kiddoes) well, then you’ve come to the right place!

Articles/

The secret to making viral Cottage Cheese “Protein” Ice Cream

Who doesn’t like ice cream? Traditional ice cream is my favorite dessert. Whether it’s a Carvel ice cream cake for birthdays, or soft serve ice cream on a summer day, I am here for it. Wouldn’t it be better if it helped you reach your health goals? As much as I love a traditional ice cream cone, if I’m honest, eating one daily is probably not going to get me to where I want to be. So when one of my girlfriends called me to ask my thoughts on TikTok’s viral cottage cheese “protein” ice cream, I had to try it! Watch here!

After making it a few times, I have one major takeaway. This recipe can go downhill fast with just one mistake – over freezing. It will make your ice cream so darn hard and icy, you’ll just want to toss it. But don’t worry, I have a few tips to avoid that frustration.

Jump to Recipe

Table of contents

What is cottage cheese ice cream?

It is whipped cottage cheese that is combined with flavor pairings like vanilla and strawberry to make a creamy and delicious treat! The beauty is that you can make it with just about anything, as long as you have cottage cheese. When it is whipped, it takes on the consistency and flavor of softened cream cheese, which makes it a fantastic base for just about any flavor combination you like. It’s such a versatile ingredient and a very simple recipe!

Is cottage cheese ice cream a good source of protein?

One serving of 2% fat cottage cheese is ½ cup or 4 ounces and contains 90 calories, 12 grams of protein, 3 grams of fat, and 350 milligrams of sodium. It’s an excellent source of protein providing the equivalent of three ounces of protein per cup.  

For reference, 1/2 cup of 4% milkfat cottage cheese has 120 calories, 12 grams protein, 5 grams fat, 3.5grams saturated fat and the same 350 milligrams of sodium.

One ounce of protein provides 7 grams of protein, which means a half cup of cottage cheese provides the equivalent of 2 ounces of high quality protein. And if we’re honest, you’ll probably eat about two servings of this dessert for a total of 24 grams of protein.

What type of cottage cheese is best to make ice cream?

You can use any type of cottage cheese, however when you go with a lower fat or fat free version, more ice crystals will form and you’ll have an icier dessert. I’m all about a creamier texture, so I recommend using a full fat cottage cheese to make it as close to the real thing as possible!

If you want to make this dessert with fat free or low fat cottage cheese, I recommend freezing it for less time. Freeze it for 60-90 minutes until its cold, but not frozen solid. It’ll still taste great.

Ingredients to make cottage cheese ice cream.

  1. Creamy base – I recommend using a container of whole milk cottage cheese for the creamiest dessert.
  2. Sweetener – You can use anything from maple syrup and raw honey to protein powder or monk fruit. Use the sweetener of your choice. I’ve made it with vanilla stevia and it had great flavor.
  3. Flavoring and mix ins – The original version I saw on social media used fresh strawberries and graham crackers, but you can use anything you’d like! Experiment with other chopped fruit, powdered peanut butter, chocolate chips, or flavorings such as cake batter or coconut.

In the version below, I added banana because it freezes well, adds a slight sweetness and lightens up the texture.

Jump to Recipe

Flavor combinations to try

  • vanilla extract, maple syrup and crushed walnuts
  • rum extract, fresh diced pineapple and coconut flakes
  • cocoa powder, almonds and mini chocolate chips
  • peanut butter and sliced banana
  • mint extract and dark chocolate shavings
  • cake batter extract and sprinkles
  • crushed graham crackers with diced strawberries
  • blueberries and lemon zest
  • raspberries and white chocolate chips
  • banana and vanilla stevia

You an also use it as a base of a protein bowl, instead of your favorite smoothie, making this a great alternative for breakfast, or an afternoon snack.

If you’re thinking about adding collagen or protein powder for an added protein boost, save it for another time. Cottage cheese is already such a good source of protein, that unless you have very high protein needs, it’s unnecessary. Learn more about macros and importance of protein here.

Equipment needed for cottage cheese ice cream.

In order to make this dessert you need something to whip your cottage cheese. You can achieve a creamy texture with anything from a high-powered blender, a food processor, even a hand-held immersion blender.

After that you just need a few basics like a container mix everything together in, and another to freeze in!

Also, it’s worth mentioning that you don’t need an ice cream maker to try this recipe. If you have one, you could use it to churn your cottage cheese mixture, but it will come out just as well if you put it in the freezer for 60-90 minutes.

How long do you freeze cottage cheese ice cream?

After blending your cottage cheese in a food processor, blender or immersion blender, add your flavorings of choice. You can then freeze a few different ways.

  • Place it back into the original cottage cheese container and freeze for 60-90 minutes until chilled all the way through. The center will likely be soft and creamy.
  • Put into a loaf pan for 60-90 minutes s it can freeze faster. Use an ice cream scoop to serve.
  • You can also spread onto a 1/4 sheet pan and cover with plastic wrap to give it even more surface area to freeze at a faster rate.

Whatever you do – do not let it freeze over night! It will form ice crystals and be very difficult to scoop. After testing several times, I noticed that the ice crystals formed regardless of the fat content. So, my best advice is to freeze for less time, or enjoy as a cold pudding.

Whatever you do – do not let it freeze over night! It will form ice crystals and be very difficult to scoop. After testing several times, I noticed the ice crystals form regardless of the fat content. So, my best advice is to freeze for less time, or enjoy as a cold pudding.

What is a serving of cottage cheese ice cream?

I saw a lot of people on social media making this dessert with 16 ounces (four servings), or two cups of cottage cheese – and it appeared that they were eating the entire batch in one sitting. I would recommend a 1/2 cup serving, just like regular ice cream to limit sodium and saturated fat.

As I mentioned earlier, one serving of 2% cottage cheese is ½ cup or 4 ounces and contains 90 calories, 12 grams of protein, 3 grams of fat, and 350 milligrams of sodium. If you ate the whole container, you’d have 360 calories, 48 grams of protein and 1400 mg of sodium. It’s recommended to keep sodium intake at or below 2000 mg daily to follow a heart healthy diet. So you can see how sodium added up quickly when the portion size increased.

Keep in mind that if you choose a higher fat content cottage cheese, you will have more total calories and fat.

Your toppings of choice will add to your calorie, fat and sodium intake too so stay mindful when making this healthy ice cream at home.

It’s all about what you’re in the mood for, what fits into your health goals and how you’re going to feel afterwards!

What if I eat too much protein?

When someone consumes more protein than their body needs, the excess is stored as fat. I recommend aiming for 20-30 grams or 3-4 ounces of protein per meal to stay satisfied and full. Which makes a 1/2 cup portion of cottage cheese ice cream a healthy alternative when toppings and add ons are kept in check!

Why should I try cottage cheese ice cream?

It’s an excellent food choice if you are trying to build muscle or maintain a healthy weight. In fact, a single serving of cottage cheese can provide nearly 2 ounces of protein, which is beneficial for promoting muscle growth and repair.

Now that cottage cheese has made it’s modern comeback, will you try it? Let me know!

If you are looking for other homemade ice cream recipes, you have to try nice cream. It’s another 2 ingredient wonder!

Nutrition Information

Calories: 164 per 1/2 cup serving

Fat: 5g

Saturated fat: 3g

Carbohydrates: 20g

Protein: 11g

Fiber: 1g

Cottage Cheese Ice Cream

Protein rich ice cream alternative
Print Recipe Pin Recipe
Prep Time 5 minutes
1 hour 30 minutes
Total Time 1 hour 35 minutes
Course Dessert
Servings 4
Calories 164 kcal

Equipment

  • 1 food processor immersion blender will work too

Ingredients
  

  • 16 oz full fat cottage cheese
  • 1 each banana
  • 2 tbsp maple syrup
  • 5 drops vanilla stevia

Instructions
 

  • Blend everything in a food processor until smooth.
  • Return to cottage cheese container and freeze for 60-90 minutes
Keyword protein
Articles/

How to grate carrots without a grater – there’s always a way

orange carrots and white icing cake on white chopping board

If you want to make a carrot cake but find that you don’t have pre-shredded carrots, and you don’t have a traditional box grater either – there are a few things you can do to get the job done. Keep reading for the best way to grate carrots in a pinch. No one will ever know!

Tools you could use to make grated carrots

There are all different types of graters so, although you may not have a box grater or hand grater, there are a lot of things you can do to get your carrots down to the right size for your recipe. You may be surprised the simple kitchen equipment you need is already on hand! Thin slices of carrots for your carrot kale muffins or your other carrot favorite recipes are just minutes away!

  • vegetable peeler
  • cheese grater or micro plane grater
  • julienne peeler
  • shredding blade on mandolin
  • small food processor with shredding disc accessory
  • a sharp knife

How to make grated carrots

My first choice would be to use a mini food processor with a grating plate, because this is probably the easiest way. I try to use this kitchen appliance any chance I get, because it always gets the job done with minimal effort. All you need to do is add your carrots through the top shoot of the processor and let the plate do its job while you hit the pulse button. It will shred carrots for you!

If that’s not an option – I’d go for my vegetable peeler. Over a cutting board, run the peeler in a downward motion starting at the larger end of the carrot and ending at the pointed end of the carrot. Just like you would if you were going to peel it. It will make long thin strips. Then you can run your knife over them and cut them down to small thin pieces. It’s a great way to break your carrot down into small pieces with limited equipment!

The next method you could try is your microplane. This is a hand held grater that has small holes, similar to the large holes of the box grater. The main difference with with this tool is that your carrots will come out very fine, possibly mushy, so proceed with caution.

A julienne peeler will shred your large carrots into thin strips which means with a little bit of effort from your knife, you can chop them down to smaller pieces and get similar results to your box grater.

The best method will come down to which tools you have at home because there are truly a bunch of different ways to shred fresh carrots.

Use carrot shred immediately, but extra can be stored in an airtight container for up to three days. Try using them in muffins, breads, scones, meatloaf or quiche.

If whole carrots are more your thing – try these vegan carrot dogs! They’re excellent!

Melanie Marcus Selfie

Hello & Welcome!!

I’m Melanie.

I’m a chef, registered dietitian, foodie, wife and mom.

If you’re looking for quick and healthy meal inspiration that supports your health goals while feeding the rest of your family (including the kiddoes) well, then you’ve come to the right place!

Articles/

Keep Your Nespresso Vertuo Machine Fresh: Step-by-Step Cleaning Guide 

coffee on table

If you’re like me, you’re reading this because you’ve never cleaned your Nespresso coffee machine!

Since starting the FASTer Way to Fat Loss, with intermittent fasting, my morning coffee time has been more important than ever. I wake up early when the rest of the house is asleep, make my coffee and catch up on reading, or writing in total quiet! I love resetting my day like this, but was truthfully stumped when I realized that I never thought to clean my machine! If you follow me on IG, you know I post my coffee in stories almost every day!

I realized my fatal mistake when having coffee with coworkers. A friend mentioned how much she love her Nespresso coffee maker and that cleaning it on a regular basis wasn’t so bad… when my mouth dropped! I’ll admit it, I have never run the descaling process on my Breville Nespresso Vertuo model. But I have to give myself grace – my machine didn’t have an unpleasant smell, my morning coffee tasted the same as always and I didn’t have a warning light!

To my credit, I have wiped the outside with a damp cloth and have always kept the water and discard bins clean – but regular cleaning was not in my rotation. Oops!

Jump to Recipe

Table of contents

Read on for a step-by-step guide on how to get a clean Breville Nespresso Vertuo machine.

We’ll talk through removing obvious dirt like old coffee grounds, how to turn on the descaling mode and what you should use to clean a dirty machine to keep your coffee tasting delicious! In addition to improving the taste of your coffee it will extend the life of your machine, keeping it in good condition.

How Often Should You Clean Your Machine? 

This is my machine here.

The general rule for all espresso machines is to clean them every few months, or when you notice that the indicator light color has changed from green to orange. If you use your Nespresso Vertuo every day, then cleaning it once every two months should suffice. Just make a note of your cleaning schedule if you have the Breville model because you won’t get an indicator light.

Jump to Recipe

Clean the Used Capsule and Water Reservoir

Clean the outside of these containers with a clean microfiber cloth. You can use lemon juice or white vinegar with water as a quick and effective solution. Use dish soap and water to remove any mineral deposits in the water reservoir, especially if you have hard water. The used coffee pod container may have a bit more build up from coffee residue, but can easily be removed with the cleaning process. Let both air dry before returning to the machine.

Cleaning the Drip Tray 

Next you’ll want to start by removing the drip tray from beneath your machine and emptying any residual water into the sink. Then, wash and rinse it with warm water and a mild detergent. Let it air dry before returning it to the machine. Make sure to empty and clean the drip tray after each use. 

Jump to Recipe
Cheers to excellent coffee.

Descaling Cycle 

The Nespresso website recommends that you descale your machine regularly. About every three months or every 300 pods, whichever comes first. It’s an important step to remove build-up of coffee oils that can build up over a long time.

(Most) Nespresso Vertuo have an automatic descaling system that will alert you when they need attention—the orange indicator light comes on when this happens. The descaling cycle can be activated in just a few steps: first, fill up the water tank with fresh tap water (though filtered or bottled water is recommended – not soapy water). Next, open the capsule container lid at the top of your machine and press the button for “descale” until you hear a beep; at this point, close the lid and press start. Once finished, discard any remaining water in the container and run two more cycles without adding any additional ingredients or capsules—this will ensure that all residue is removed from inside your machine.  

The Breville cleaning system is just a bit different. There’s no colored indicator light, and there’s no button inside the top of the machine. Instead, start by by filling the water reservoir with clean water. Then place a 20oz container under the spout. Close the capsule container lid at the top of the machine and press the button 3 times within 2 seconds to initiate the cleaning cycle. Keep your container in place for up to 5 minutes as water runs through the system. Once finished, discard any remaining water in the container and run two more cycles without adding additional ingredients or capsules.

Do You Need Special Cleaning Products? 

No! You don’t need special cleaners or chemicals when cleaning your Nespresso Vertuo; plain old soap and water will do just fine! However, if you do want to use special cleaning products made specifically for espresso machines, make sure they are non-abrasive so as not to damage any internal components of your device. Also note that some detergents contain chlorine which could leave behind an unpleasant taste in your coffee – so only use these products if necessary!  

With just a few simple steps every couple of months, you can keep your Nespresso in top shape and enjoy delicious cups of coffee for years to come! Cleaning does more than just improve flavor; regular maintenance helps extend the life of your appliance too! So take some time out today to give your machine some TLC – you’ll be glad you did!

Tips for cleaning your coffee maker

  • Create a phone reminder or jot your next cleaning on the calendar
  • Tip: note how many pods your case holds and make a judgement based on that, for example, you may have to run through it twice before cleaning.
  • Have a 20oz container, or large glass handy when it’s time to clean.
  • When it comes time to clean, just refill the reservoir and run the cycle after you’ve made your morning coffee. It’s automatic and hands off, so no reason to dread!
  • Rinse the drip tray and clean visible debris from the side containers weekly or as often as needed.

How I take my coffee

It took me a few weeks to get used to my Nespresso, but I truly enjoy my coffee so much that just one cup in the morning is enough. And I look forward to it every day!

The pod is key. I go back and forth with the melozio pods and the odacio pods, but I think odacio is my favorite. (They’re the turquoise ones). I keep it simple by adding 2 pumps of sugar free vanilla or hazlenut with 1/4 cup of foamed 1% milk. I don’t stray to far from this. If I try to make a 2nd cup, the satisfaction value just isn’t there. With one cup the calories stay under 50, I keep my fasted state and can stay on track with intermittent fasting!

Cheers to excellent coffee.

Print

How to clean your Nespresso Machine

Learn how to clean your Nespresso when it's missing an indicator light.
Prep Time2 minutes
Active Time5 minutes
Total Time7 minutes

Equipment

  • 1 Nespresso Machine
  • 1 20 oz container

Materials

  • 20 oz water

Instructions

  • Remove and clean both the water reservoir and the used pod container with warm soapy water. Let air dry before returning to the machine.
  • Fill the water reservoir with at least 20oz of bottled water.
  • Press the on button 3 times within 2 seconds to initiate the clean cycle. Be sure your 20oz container is under the spout.
  • It can take up to 2 minutes for the process to start. Leave container under the spout for the entire time. About 5 minutes.
  • Remove the drained water. Repeat if necessary.
Melanie Marcus Selfie

Hello & Welcome!!

I’m Melanie.

I’m a chef, registered dietitian, foodie, wife and mom.

If you’re looking for quick and healthy meal inspiration that supports your health goals while feeding the rest of your family (including the kiddoes) well, then you’ve come to the right place!

Articles/

I’m making the case for jarred garlic – really!

Raw heads of garlic

I’ve been giving this a lot of thought lately. It’s funny because, I can vividly remember chatting with a girlfriend – pre marriage, and babies – when I explicitly said “if you have any respect for yourself and cooking – you should never use jarred garlic.” She called me fancy pants and that was the end of that! Anthony Bourdain has been quoted as saying something similar too.

Jarred pre-minced garlic will never replace fresh cloves (that is where you get the best flavor). But if peeling and slicing garlic is a step of cooking that is getting in the way of YOU cooking meals at home, I say use the jarred garlic. And don’t feel guilty about it! As you start to cook more, or circumstances change, you may have more time to give to the cooking process, and your choice of garlic may change too!

Table of contents

But now that I’m in another phase of life, I see (both garlic and cooking) differently. I just don’t have the same time to enjoy the art and process of cooking at every meal. Instead, home cooked family meals are a way to be sure my husband and I and the children are eating health(ier) food instead of fast food or takeout alternatives. They’re a way to be sure we’re eating enough fruits and vegetables, and a way to save money on expensive takeout.

Since culinary school I’ve practiced the technique of mise en place. I would choose an elaborate recipe based purely on flavor or presentation, purchase ingredients in the most fresh and unprocessed form and then prepare everything according to the ingredients list. So if a recipe called for sliced garlic. I would buy garlic bulbs at the local grocery store, break off the fresh garlic cloves, peel and slice until I had enough for the recipe. Then I’d move onto the next ingredient.

Today, it’s a different story. I am open to any and all grocery store shortcuts or new products, anything that will save me time and money and help get a home cooked meal on the table – VERY QUICKLY.

Types of garlic and garlic products

  • Raw whole bulb garlic can be found in the produce aisle. They’re covered in a white papery skin and last for quite some time at home when stored in a cool dry place. Not the refrigerator. These will have a stronger flavor than other “processed” garlic options.
  • Elephant garlic is a favorite of mine because 1 clove is equal to at least 2-3 normal cloves so it’s less labor to peel and easier to slice.
  • Black garlic is more earthy and not the same as traditional white garlic.

Aside from the traditional raw forms of garlic, you can also find other garlic products. Experiment with using different sources of garlic next time you make a pasta sauce or salad dressing. Then use wha you prefer.

  • Pre-peeled whole cloves of garlic can be found in produce sections. Caution with these because once you open the package, they will need to be used within a week or so. So unless you need a lot of garlic, buying these large bags may not be the money and time saving solution for you.
  • Garlic paste is usually in the refrigerated section of the grocery store, but has more additives.
  • Chopped garlic in small jars in the produce section of your grocery store, usually they’re sold in water or olive oil.
  • Frozen garlic cubes are great because one cube is equal to one clove of garlic which makes easy measuring.
  • Dried garlic in the spice aisle in the form of dehydrated garlic cloves or garlic powder. These are best for dry rubs.
  • Garlic salt is a mixture of garlic powder and salt.
harvesting garlic

What is in jarred garlic?

The main ingredients are garlic, water and citric acid which is used as a preservative to prevent oxidation and browning.

Converting teaspoons to cloves

Half a teaspoon of jarred garlic is equal to one clove of fresh garlic. Jarred is not as strong as the fresh stuff, so you can get away with using a little bit more.

If you ask me, there’s no such thing as too much garlic.

Benefits of jarred garlic

  • Convenient option for last minute meals – think stir fry, garlic bread, soup, salad dressing or marinade starter.
  • It has a longer shelf life than other garlic products such as garlic paste or pre-peeled cloves
  • No need for a garlic press
  • Time saver when you don’t have time to mince garlic
  • It can remove the mental hurdle of needing to peel and slice garlic which can be tedious
  • No smelly hands

Negatives of jarred garlic

  • You won’t get the same quality aroma filling your home – you need fresh for that!
  • Nutritionally, jarred garlic doesn’t have the same health benefits because it has been pasteurized or heated during the packaging process.
  • It loses it loses it’s antibacterial properties and has lower levels of allicin, a compound which may prevent certain types of cancers.1
  • The garlicky flavor is not as strong as fresh raw garlic.
  • It has a stigma, and your foodie friends will always hold against you.
  • It can develop an off putting odor and flavor after it’s been open for too long – so be sure to keep an eye on the expiration date.

What are signs of spoilage?

If your jarred garlic started to have an off odor or becomes discolored it’s time to toss it. It can last several weeks in the refrigerator, especially when it’s sealed and stored properly. When using garlic, be sure the spoon being used is clean to avoid cross contamination from other foods.

The bottom line

Jarred pre-minced garlic will never replace fresh cloves (that is where you get the best flavor). And some dishes are not a good fit for jarred garlic – like anything you’d eat raw. But if peeling and slicing garlic is a step of cooking that is getting in the way of YOU cooking meals at home, I say use the jarred garlic. And don’t feel guilty about it! As you start to cook more, or circumstances change, you may have more time to give to the cooking process, and your choice of garlic may change too!

Recipes you can use jarred garlic in

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
Egg Roll meal prep
Three Cheese Baked Ziti
Crowd pleasing pasta that's full of flavor and less fat than your standard version!
Check out this recipe
Easy Split Red Lentil Soup
This super fast, protein packed recipe can be made any night of the week in under an hour!!
Check out this recipe
Easy red lentil soup

Resources

  1. https://pubs.acs.org/doi/10.1021/jf8000907
Melanie Marcus Selfie

Hello & Welcome!!

I’m Melanie.

I’m a chef, registered dietitian, foodie, wife and mom.

If you’re looking for quick and healthy meal inspiration that supports your health goals while feeding the rest of your family (including the kiddoes) well, then you’ve come to the right place!

Articles/

Baked Salad should be a staple winter recipe for you – a dietitian explains

When I heard baked salads were trending on TikTok, I was intrigued and as a dietitian, pleasantly surprised. Baked salad is simply a variety of roasted vegetables that are eaten as a warm salad – which is perfect for winter eating! To me, baked salad recipes are the 2.0 of sheet pan meals. They’re an ideal way to increase your servings of vegetables and they’re very easy to make. I tested

This recipe is inspired by the version made by Justine Doiron, it’s the perfect balance of sweet and bitter, soft and crunchy. Her’s used chili oil, which I didn’t have on hand, so simplified a bit, either way, I really enjoyed it when I made it for the first time. It even reheated will as leftovers too! Just think of it as a roasted vegetable salad with fun crunchy bits on top. Let me know if you try this cozy dish and happy baked salad season!

I tested this concept as part of my work for Dole Food Company, but all opinions are my own!

Table of contents

Ingredients and substitutions

baked salad with salmon
  • cabbage – Not only is cabbage inexpensive, they’re a cruciferous vegetable, loaded with nutrients. Brussels sprouts or pre cut slaw mix would work well here too, if you don’t have cabbage.
  • kale– Kale is a hearty green that stands up to the heat of roasting. Collard greens are a good substitute if necessary.
  • red onion – This recipe called for red onion within the dressing, a yellow or white onion could also be used here. If you want to skip the warm dressing agrodolce all together, just use your favorite oil based salad dressing instead.
  • quinoa – I used a red quinoa, but white quinoa could also be used. If you don’t have quinoa, you can create breadcrumb mixtures that will provide the same texture as crispy quinoa. Sourdough croutons, crispy chickpeas or pumpkin seeds would also work well!
  • honey – maple syrup or agave could be used instead.
  • herbs such as sage and rosemary sprig.
  • red wine vinegar – A rose vinegar or a white vinegar would also work well here. I caution using apple cider or balsamic vinegar as their flavors are much stronger.
  • olive oil – since this oil is heated, don’t use extra virgin. Regular olive oil or other neutral oil such as vegetable or avocado oil would be fine.
  • kosher salt and black pepper

Variations and serving suggestions

Experiment making your own version of baked salad with these ideas.

  • Roast sweet potatoes, butternut squash cubes or other winter vegetables for a splash of color and vitamin A.
  • Top with roasted chicken breasts or poached salmon to create a meal that even meat eaters will love.
  • Pan sear goat cheese rounds to create a baked goat cheese salad as a fancy DIY first course at home.
  • Enjoy as a light lunch topped with chickpeas or roasted tofu.
  • Try roasting grapes, tomatoes or peaches for a sweet twist!
  • Which ever combination you choose, you won’t go wrong by adding a squeeze of fresh lemon juice before serving.

How to make baked salad

  • Start by thinly slicing the cabbage and kale. I used a mandolin to slice the cabbage into uniform strips and I took a shortcut with pre cut and pre washed kale.
  • Coat the cabbage and kale with olive oil, and place into a 400 F oven. Bake the kale for 8 minutes or until fork tender, leaving the cabbage in for a total of 20 minutes, until golden brown.
  • Cook quinoa according to package instructions and then spread onto large baking sheet, spray with olive oil spray and sprinkle with pinch of salt and pepper or Seasonello. Bake at 375 until crisp, about 20 minutes.
  • In a medium saucepan heat 1teaspoon olive oil with rosemary and then add honey mixture. Let simmer for 2 minutes add vinegar and then pour over sliced red onion in small bowl. Set aside.
  • When quinoa is toasty, layer the salad in one large bowl or divide into 3 or 4 smaller ones for meal preps!

Ingredients not to use

Roasting vegetables is one of my favorite things to do to increase flavor without a lot of work. In my opinion, nearly any vegetable can be roasted, but you may just want to watch out for the few below.

  • Delicate leafy greens such as spinach or spring mix. They will not stand up to the heat from the oven!
  • Avocado – While I’ve had success grilling avocado, I don’t suggest roasting it, in this way.
  • Cucumber – They will take longer to roast and will likely need seasoning to enhance the flavor.

If you want to use these items, I would suggest adding them raw just before serving.

Why you should try baked salads

  • They’re delicious.
  • They’re a hands off way to meal prep healthy lunches for the week.
  • This recipe is a good base that plays nicely with other ingredients to create variety.
  • Nine out of 10 Americans don’t eat enough fruits and vegetables – add more to your diet without sacrificing flavor.
  • This is an easy way to enjoy a warm cozy dish outside of salad season.
  • It makes amazing leftovers!
  • It’s a perfect fit if you’re following a low carb or Mediterranean style diet.
Melanie Marcus Selfie

Hello & Welcome!!

I’m Melanie.

I’m a chef, registered dietitian, foodie, wife and mom.

If you’re looking for quick and healthy meal inspiration that supports your health goals while feeding the rest of your family (including the kiddoes) well, then you’ve come to the right place!

Articles/

Why butter boards aren’t healthy… and how to make them better

cutting boards on kitchen counter

Table of contents

What is a butter board?

Viral butter boards are a TikTok trend that you can think of as the next charcuterie board. Instead of featuring a variety of meat and cheese, you basically make a compound butter, bring it to room temperature and spread it on a cutting board. Top it with herbs, nuts or a drizzle of honey, caramelized onions or diced red onion and enjoy eating with warm bread, pretzels or any other carb.

Jump to Recipe

The original idea is credited to chef Joshua McFadden.

While visually appealing for a crowd, these beautiful butter boards are loaded with saturated fat and create an environment where you can very easily overeat too much butter. Which is problematic if you follow a heart healthy diet or are trying to lose weight. I do think it’s worth mentioning that they’re inexpensive and much more affordable than your traditional charcuterie board too!

What’s a serving of butter?

Butter is solid at room temperature and is a concentrated source of saturated fat. The American Heart Association suggests a diet of 5-6% saturated fat, which is about 120 calories or 13g. One tablespoon of butter has about 100 calories.

Saturated fats is limited because it’s solid at room temperature and contributes to cholesterol and risk of heart disease. Cheese, red meat and other full fat dairy products are also sources of saturated fat.

Healthy butter board ideas

The best way to lighten up your butter board is to look at lower fat or options with less saturated fat in general. Try making a homemade butter board using one of these combinations instead.

hummus board
Jump to Recipe
  • peanut butter + pumpkin puree served with apple slices, pretzels, graham crackers, banana circles
  • chocolate hummus served with lady fingers and strawberries
  • traditional hummus + black olives + olive oil + fresh herbs served with cucumber slices and pita
  • almond butter + cinnamon served with celery sticks and whole grain toast
  • fat free ricotta cheese + maple syrup + walnuts + chopped fresh mint served with dried fruit and pretzel rods.

A base of hummus or ricotta topped with the following:

  • fresh basil + garlic
  • cilantro + garlic + ginger
  • lime zest + chipotle
  • orange zest + orange slices + honey
  • diced jalapeno + lime

Ingredients for the viral butter board

The beauty is these boards are a combination of simple ingredients, perfect for a romantic evening for two or a larger dinner party.

softened butter

edible flowers

lemon zest

flaky sea salt- I like Maldon

black pepper

various herbs

variety of warm bread

wooden cutting board

Healthier combinations to try instead.

  1. Hummus board – Try traditional hummus with EBTB seasoning, carrots, radishes, cherry tomatoes, fresh herbs and crackers
  2. Sweet Hummus board – Use chocolate hummus sprinkled with white chocolate chips and pistachios. Serve with pretzel rods, apple, banana and strawberry slices, plus whole grapes and lady fingers.
  3. Cream cheese boards topped with sweet or savory toppings.
  4. Peanut butter board – Smooth or chunky peanut butter sprinkled with mini chocolate chips, served with berries, graham crackers, apple slices, pretzels.
  5. Part skim ricotta cheese board – Drizzle with honey and walnut pieces and pomegranate seeds served with crusty bread and vegetables of your choice.

Are these boards safe?

chocolate hummus

While these boards are a fun way to enjoy an appetizer or dessert, they can easily create an environment for health risk. Avoid food borne illness such as salmonella typhimurium and e. coli by using a new wooden board or a non porous board. This will eliminate the risk of spreading any bacteria that may have found its way into any grooves or cracks in your cutting board.

Are you going to try this viral butter board trend?

hummus board

Healthy Hummus Board

Instead of a calorie laden butter board, try this alternative.
Print Recipe Pin Recipe
Prep Time 5 minutes
Total Time 5 minutes
Course Appetizer
Servings 6

Equipment

  • 1 cutting board or serving platter

Ingredients
  

  • 1 container plain hummus
  • 1 tsp lemon zest
  • 1/4 tsp flakey salt
  • 3 tbsp fresh herbs chopped
  • 1 cup carrot chips
  • 1 cup celery sticks
  • 1 cup cucumber slices
  • 1 cup pretzel rods
  • 1/2 cup whole grain crackers

Instructions
 

  • Spread hummus on center of board.
  • Sprinkle with lemon zest, herbs and salt.
  • Surround with remaining ingredients.
Melanie Marcus Selfie

Hello & Welcome!!

I’m Melanie.

I’m a chef, registered dietitian, foodie, wife and mom.

If you’re looking for quick and healthy meal inspiration that supports your health goals while feeding the rest of your family (including the kiddoes) well, then you’ve come to the right place!

Articles/

Big batch cooking for beginners – save time and money

Freezer meals in glass

Let’s go a step beyond crockpot and freezer meals and talk about batch cooking as a time-saving strategy. With this approach to food, you dedicate 1-2 days a month (a couple of hours each day) to cook large quantities of your favorite recipes. I’m not talking about doubling – I’m talking about cooking big batch meals, like 3-4 times each recipe. It’s a great way to meal prep because you cook, freeze and store food for future weeknight meals while simplifying the cooking process. What can be easier than that? You cook once, have a variety of healthy meals available then you spend less time cleaning, meal planning and food shopping!

This article was inspired by a piece written for Dole Food Company!

Table of contents

Meal prep food in containers

And let’s face it, when life is busy and time is short, there’s nothing better than gaining precious time to spend with loved ones or just doing more of what you want to do! 

I love this concept for my family because it saves you time, money, cleanup, plus you’ll have a bunch of healthy recipes at your fingertips to get you through weeks ahead! If you’re only cooking for 1 or 2 you can divide into separate containers if you want to meal prep individual meals.

This method truly makes putting a good meal on the table a breeze.

Special equipment for easy batch meals

  • Slow Cooker
  • Instant pot
  • Sheet pans
  • Plastic bags
  • Individual food containers
  • Airtight containers
  • Extra freezer
  • Labels and sharpie

When it comes to special equipment, you can almost always modify a cooking technique for another piece of equipment if necessary. So don’t worry if you don’t have a slow cooker or instant pot! Just don’t forget the labels, you need to know what you have in stock and the date it was made!

Tips for grocery shopping large meals

Whether you’re cooking nutritious meals or good ol comfort food favorites, shopping online will help you save so much time, especially when you need to pick up a bunch of ingredients! It’ll also help prevent food waste because you’ll be preparing purchased product right away, so it won’t go bad in the produce drawer!

  • First, identify your recipes by choosing 1-4 recipes that you enjoy eating. If you’re a beginner at this, start with one recipe and build up week after week. For example, you can start with a basic baked ziti and simply double the recipe.
  • Next make your grocery list. I recommend doing this online and double check sizes of product needed. For example, if a recipe calls for a 28oz can of diced tomatoes, be sure not to choose a 14oz can instead! Just use the search bar and add items to your list one by one! Couldn’t be easier. I’m always surprised at how much I save when I do this!
  • Consider making a Costco run to save on buying products in bulk. My main concern with Costco on a normal week, is that we won’t use a package of broccoli, pesto or even fresh fish up before it goes bad, but large-batch cooking calls for a lot of food!
  • If it’s summertime, check out your local farmers market to see what’s in season.

Pantry staples for batch cooking meals

  • Variety of spices – I like to buy these as needed and in small batches because they do expire and lose potency. They are also expensive and a little goes a long way.
  • Sweet potatoes and regular potatoes – nutrient dense, gluten free and taste great. THey’re a kitchen workhorse.
  • Onions and garlic – these are so healthy for you and they’re also major flavor enhancers!
  • Broth – I suggest always getting low or no sodium broth. This way you can control the amount of salt and the overall flavor.
  • Breadcrumbs – Gluten free or plain breadcrumbs are a pantry staple. Season as needed.
  • Olive oil – Save the extra virgin for your salad dressings.
  • Canned beans, lentils – Go with low sodium or dried.
  • Canned diced tomatoes, tomato sauce – common ingredients in soups, chili and pasta dishes.

Items like brown rice, white rice, wild rice and pasta can usually be made quickly to go along with your batch meal at the last minute. You don’t need to prep and freeze these.

Cooked food in freezer

What types of recipes are best for batch cooking?

Make your batch cooking a success by coming up with a menu plan that lends itself to reheating. With a little planning, you’ll have your own list of go-to recipes and enjoy the beauty of batch cooking for yourself – week after week!

  • Pasta dishes such as lasagna or baked ziti are – AMAZING!
  • Soups such as lentil or minestrone
  • Muffins
  • Enchiladas
  • Burritos
  • Casseroles
  • Sauces, such as tomato sauce or curry, or salad dressing
kitchen counter with dirty dishes in sink
With batch cooking you worry about cleaning up less often!

How to avoid freezer burn

The easiest way is to allow cooked food to reach room temperature on the counter and then chill before freezing.  First cool food from 135 to 70 degrees within two hours, and then from 70 to below 41 within the next four hours. Seal in ziplock bag, wrap tightly with plastic wrap or enclose in freezer safe container, then label with the name of the recipe.

Five Tips for batch cooking success: 

  1. Select Winning Recipes. Choose recipes you know your family will love. My family loves Three Cheese Baked Ziti, Turkey Meatloaf and Red Lentil Soup.
  2. Shop in Bulk. Once you select recipes, take inventory of what spices, pasta and canned goods you have on hand and buy the rest. You may even find that you spend less money on groceries because you are laser-focused on specific dishes. 
  3. Have the right container! If you’re making lasagna or casseroles, choose freezer-safe glass ware, or save time on cleanup with recyclable aluminum trays. Keeping pans the same size helps maximize space in the freezer too! 
  4. Cool foods fully before labeling and freezing. First cool food from 135 to 70 degrees within two hours, and then from 70 to below 41 within the next four hours. Label each container with the name of the recipe and date it was made for easy recall!
  5. Make a schedule –  Keep your family traditions intact by writing in your Taco Tuesday’s or Pizza Friday’s and adjust your schedule accordingly! Just take 5 minutes to write out your monthly menu to help reduce decision stress and fatigue! And if it seems repetitive, try to remember what you ate yesterday for lunch – I bet no one will realize they’re on a rotation.

Here’s a sample schedule:

MondayTuesdayWednesdayThursdayFridaySaturdaySunday
Turkey Burgers with Sweet Potato friesTaco TuesdayLentil Soup with Garlic BreadLeftoversPizza FridayEat OutGrilled Chicken and Vegetables
Three Cheese Baked ZitiTaco TuesdayLeftoversLentil Soup with Garlic BreadPizza FridayTurkey Burgers with Sweet Potato friesEatout
Grilled Chicken and VegetablesTaco TuesdayLentil Soup with Garlic BreadLeftoversPizza FridayEat OutSheet Pan Salmon
Three Cheese Baked ZitiTaco TuesdayTurkey Burgers with Sweet Potato friesLentil Soup with Garlic BreadPizza FridayLeftoversGrilled Chicken and Vegetables
Make a schedule of your own, pop in your favorite recipes, and change it up as needed. Once you have a starting point your weekly dinner meals will go much smoother!

There’s nothing better than coming home after a long day to find a freezer full of fresh meals that just need to be heated! And the best part is that you know exactly what is in them because you made them yourself!

Melanie Marcus Selfie

Hello & Welcome!!

I’m Melanie.

I’m a chef, registered dietitian, foodie, wife and mom.

If you’re looking for quick and healthy meal inspiration that supports your health goals while feeding the rest of your family (including the kiddoes) well, then you’ve come to the right place!

Articles/

A beginners guide for eating more plant-based meals

Plant Based Sandwiches

Going plant-based is one of the best things you can do for your body, your mind and your overall health. It doesn’t have to be a major decision that you overthink into paralysis either. It doesn’t mean you have to start an exclusively vegetarian diet or vegan diet (where you eliminate all animal products including dairy products).

All it means is that you have a new found focus on whole foods and plant-based foods – healthy foods, not necessarily eliminating all animal foods. It can be done slowly one meal at a time! 

Check out these tips courtesy of Dole Food Company to start including more fruits and vegetables in your diet today! 

But before we get into the tactical tips… lets overview why plant based is so good for you.

Health Benefits of plant-based eating

Research has shown that balanced vegetarian and plant forward diets can reduce the risk of chronic diseases including obesity, diabetes, high blood pressure, elevated cholesterol levels and some cancers! Some of these benefits, aside from weight loss include:

  • Lower body fat with a focus on healthy fats and lower overall calorie intake which lowers the risk for obesity, in turn lowering risk for type 2 diabetes.
  • Lower blood pressure, which could be a result of fruit and vegetables intake. But it could also be the result of other lifestyle factors unique to plant-based eaters such as increased exercise, lower alcohol intake and typically following a non smoking lifestyle.
  • Lower risk for heart disease which may be due to lower saturated fat intake in combination with antioxidants found in plant-based foods.
  • Digestive issues such as constipation and divercitular disease is diminished. This is likely the result of the high fiber content of fresh fruits, vegetables and plant-based alternatives.
  • Lower risk of some cancers including prostate, colon and rectal which are likely a result of higher fiber content of fruits and vegetables in combination with increased micronutrient and antioxidant intake! Additionally less fat tends to be consumed along with lower consumption of carcinogens.
  • Lower risk of kidney disease, kidney stones and gall stones. IT’s thought that lower protein content found in vegetarian diets plus increased intake of legumes and vegetables
macro friendly food
Omnivores plant forward dinner!

Tips for building plant based meals today!

  1. Start by looking at what you can add. Which meals do you and your family already love? Are mac n cheese, baked ziti and pizza on the list? Let’s see how we can add more plants! Try adding chopped steamed broccoli into the cheese sauce, add sautéed peppers and onions to your meatloaf and pop open a salad kit to go along with pizza night. Viola, plant-forward dinners are served. 
  2. Explore with just one vegetable at first so you don’t overwhelm yourself. Think about how you could take a head of cauliflower and try incorporating it a bunch of different ways throughout the week. You could roast it whole as an entrée or, you could mash it like potatoes with nutritional yeast for a tasty side dish. You’ll gain a comfort level for what to do with it, so it doesn’t seem foreign.
  3. Do a little research. Pick three new plant-based recipes that you really get excited about, it could even be a healthy snack recipe. Commit to trying them and then add them to the rotation. Going vegan or vegetarian can require different cooking skills so it’s best to start slowly. 
  4. Stick to what you know how to make – it’s a good idea, especially in the beginning. Do you have chicken salad on repeat for a quick lunch? Try using mashed chickpeas instead. Are Taco Tuesdays on rotation? Add more produce with this recipe that includes the DOLE® Ultimate Caesar Kit. 
  5. Lean on your grocery stores for meal prep. Will buying a pre-made mirepoix (chopped carrots, celery and onions) make a quick minestrone soup come to life for you? What about meal prep kids like Dole’s Sheetpan Meal Starter Kit? 
  6. Substitute, in full or partially! Take a meal your family already loves like meatballs or baked ziti and substitute half of the ground beef with whole plant foods like diced mushrooms or lentils. You could substitute all of the ground meat the celebrate meatless Mondays too!
bowl trend

7. Jump on the “bowl” craze. Literally, grab your favorite bowl, start with a base of greens and add from there! You could create a cold Buddha bowl with other vegetables and proteins or add cooked brown rice and curry for a warm option. 

  1. Remember that whole grains are plants too! Oatmeal, quinoa and farro are great additions to make at meals, and they’re particularly easy to have for breakfast! 
  2. Be sure to get enough protein! When going plant-based it’s easy to eliminate animal proteins and substitute them with vegetables. But, if you don’t add plant-based proteins, you will feel unsatisfied. Turn to beans, tofu, nuts, seeds, lentils if you’re looking for plant-based options!

Foods to stock up on for your plant based journey

Plant based foods

Nut butters – peanut, cashew, almond, walnut, chunky or sooth, they are all full of healthy fats plus protein and can add satisfaction to any meal, snack or smoothie. Just be wary, that many of the natural versions without added oils, sugars or stabilizers must be refrigerated for best quality.

Soy milk – yes, soy milk and soy products are most like milk and dairy when it comes to macronutrient profile of protein, fat and carbohydrates. Plus I happen to think it tastes better than a lot of the other dairy alternatives too! If you’re not a fan of soy, almond milk or coconut milk are fine options, but they will not offer the protein that traditional dairy or soy can provide.

Beans, beans beans – whether canned or dried, beans such as black beans, chickpeas and lentils are a pantry staple that ensure you can make a plant-based version of your favorite burgers and sauces.

Oatmeal – Choose from quick oats, rolled oats or unsweetened steel cut oats for a variety of uses. Traditional breakfast cereals have a lot of added sugar, but when you choose oatmeal, you have an ingredient that makes for a quick breakfast but can also be used in a variety of other dishes too.

Other meat substitutes – Think about tofu and seitan. You may want to pick up a brick for when you’re ready to move beyond beans and edamame!

alternative milk options

Seasonings– Whether you already have a favorite blend or your looking for something new, I highly recommend finding a seasoning mix that you like. Mine is Seasonello. It is an Italian seasoning salt that is amazing on everything from poultry to tofu to veggies. I also recommend trying nutritional yeast if you’re trying to find a cheese replacement! It’s also a good source of B6 and 12!

A really good olive oil – (or two!) Choose a good quality olive oil for most cooking and then select a higher quality extra virgin oil for finishing dishes or dressing salads. A high quality oil can make a big satisfaction impact!

Leafy greens – Spinach, kale, spring mix, arugula are just a few. I suggest a variety of fresh and frozen for versatility!

Starchy vegetables – Potatoes, sweet potatoes, yams, yucca, corn, peas, and beets. Stock up on these for filling and colorful meals! Many can be found semi prepared in your produce department so you won’t have much prep to do at home!

If you are thinking about going all plant based or vegan, there is more to learn about vitamin B and vitamin D, these nutrients are primarily found from animal sources and may require supplementation. If you have questions or concerns about your unique nutritional needs, speak with your doctor or schedule a consult with a registered dietitian.

Melanie Marcus Selfie

Hello & Welcome!!

I’m Melanie.

I’m a chef, registered dietitian, foodie, wife and mom.

If you’re looking for quick and healthy meal inspiration that supports your health goals while feeding the rest of your family (including the kiddoes) well, then you’ve come to the right place!

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!