This is a classic egg roll filling that can be thrown together with a few ingredients from the grocery store, especially when you have pantry basics on hand! It’s perfect for low carb eating and can easily be made into a balanced meal by adding brown rice. I love this easy recipe for quick weeknight meals when I don’t feel like cooking because it has all the flavor of egg rolls, and helps me meet my macro minimums. It’s a new favorite!
olive oil – or another neutral oil like canola or vegetable
ground pork – you can also use ground turkey, ground beef or ground chicken. 80% lean ground pork or beef are my pick for low carb days where you need higher fat to meet calorie needs.
onion – if you have a fresh onion, use it. Frozen diced onion works well here too. I wouldn’t recommend using onion powder because the onion provides a nice texture.
bag of coleslaw mix – or shredded cabbage and carrot mix or even a broccoli slaw mix, no extra work because everything is perfectly shredded into small pieces.
salt and pepper
garlic – fresh garlic is great but I love the Dorot frozen cubes. It’s such a great shortcut product, 1 cube is 1 tsp and all the work is done for you!
ginger – fresh ginger is amazing but again, the Dorot frozen cubes are my go to. No work required and they last a while in the fridge. I can only find them at Trader Joes.
low-sodium soy sauce – I prefer low sodium but tamari or coconut aminos are good options
rice wine vinegar
sesame oil – or toasted sesame oil, whichever you have on hand. A little goes a long way to add flavor, so it’s worth having in your pantry!
Optional ingredients
green onions
sesame seeds
sriracha sauce
red pepper flakes
egg roll wrapper
If you’re a first time cook, you have to try this recipe! It’s a great addition to your meal plan and can be enjoyed a bunch of different ways do you don’t get bored with it! Check out these serving suggestions for a healthier alternative
Serving suggestions
Low carb
Cauliflower rice
Bean sprouts
Water chestnuts
String beans
Regular macros
Brown Rice – add extra carbs and fiber
White Rice – more traditional addition
Quinoa
Indulgent
Wonton wrappers – put this delicious filling in wrappers, spray with oil and air fry until crispy for a healthier spin on egg rolls
Wonton strips – top with wonton chips for a crunch
Spicy mayo – for drizzling
Yum yum sauce – for drizzling
Hoisin sauce – for drizzling
Meal Prep Tips
Be sure to use a large enough skillet, especially if you’re going to double the recipe!
For best results use medium heat to be sure nothing burns
Divide filling equally among 4 containers
Leftover egg roll filling should be stored in an airtight container
Macros Per Serving
374 calories
29g Fat
9g Carbs
21g Protein
Be sure to check back for other low carb recipes.
Egg Roll In A Bowl
Easy weeknight recipe that comes together with basic pantry staples and 2-3 fresh ingredients from the store!
I recently learned about the viral Tik Tok drink – coconut cloud smoothie. It’s a famous blue smoothie that has been described as having an unmistakable beautiful cerulean marble color and a lot of trending ingredients. (That description reminds me of “The Devil Wears Prada”)! The original recipe was created by influencer Marianna Hewitt and was featured at Erewhon grocery store during the month of March 2022. Did I mention that it costs $17.00?
The original Erewhon coconut cloud smoothie is made with Malk almond milk, vanilla collagen peptides, banana, pineapple, avocado, a can of coconut milk, blue Majik Spirulina, vanilla stevia, and almond butter. While all of these ingredients on their own bring a variety of health benefits and offer a lot to love, just one serving easily has over 600 calories and over 20g fat, most of which is saturated and above the recommended daily values. That said, it is beautiful and certainly makes you feel special while drinking it, so with a few tweaks, I made a version using Dole bananas and pineapples and truth be told – I’d be happy to drink daily!
I am the registered dietitian for Dole Food Company and Dole generously covered the cost of ingredients for this recipe.
Here’s what you need to make a healthier version of the Erewhon recipe for a fraction of the price!
Coconut cream – we’ll use the decadent coconut cream, and whip it before adding to the glass – but we won’t use as much.
Blue spirulina – this was pricey, but makes that signature blue color, so it just can’t be done without it.
Almond milk – you can you any kind of almond milk that you like.
Banana – I recommend using a frozen banana for this
Pineapple – we will use frozen here also!
Vanilla stevia – for natural sweetness.
Vanilla extract – for extra vanilla flavor.
Collagen peptides – these add a bit of protein as well as a really cool frothy light texture.
I found all of the ingredients I needed at my local Whole Foods Market, but you could also get what you need from your local grocery store plus a 1-2 items from Amazon.
First whip you coconut cream well with a whisk or fork – this gives a creamier consistency. Then layer half on the bottom of the cup.
Next take 1/4 tsp of the spirulina powder, the most important ingredient, and sprinkle it on top of the coconut cream as well as the sides of the glass.
Then mix the rest of the ingredients in a high powered blender or Vitamix until light and fluffy.
Now pour the smoothie mixture into the prepared glass.
Top with remaining coconut cream.
The dietitian review
I’ve heard the Erewhon smoothie described as full of healthy fats. Which isn’t exactly true. While many coconut products are enjoying a health halo right now, it doesn’t change the fact that it has a significant amount saturated fat, or that the original recipe uses a hefty amount of coconut cream which is solid at room temperature, and not encouraged as part of a heart healthy diet. I’m glad I tried to make it, but I would not make the original version on a regular basis because it just has too many calories, overall fat and carbs. It’s just A LOT.
That said, I invested in purchasing the blue spirulina powder and came up with a version of this smoothie that I can make weekly. It really is beautiful and why not enjoy how the smoothie looks as you drink it?!
I also made a version for low carb day that you can find on my instagram @miss_nutritious_eats.
What is spirulina?
Spirulina is a type of algea, and can be either blue or green. Ancient Aztecs actually harvested it from ponds and incorporated it into baked goods in their diet. You can find it in a variety of forms, but I think powdered is the most popular. Believe it or not, it’s an excellent source of protein, and a variety of nutrients including B vitamins, iron, manganese, potassium and a good source of vitamins C, E, K and folate! And if you’re wondering, it is vegan!
Studies have suggested that spirulina has beneficial effects on blood cholesterol, triglycerides and blood pressure. It also has cancer protective antioxidant and anti-inflammatory properties.1
5 ways to use spirulina
In addition to adding to your favorite smoothie try:
blend into yogurt
add to oatmeal or millet
add to cookies or cake batter
add to your salad dressing
mix into hummus or guacamole
So is it worth it?
If I were able to order one, just to try it, I would! But it would definitely be a splurge item for my wallet and my diet -> that is FOR SURE! There’s nothing wrong with indulging in foods every once in a while, just remember the 80/20 rule. And if you want an indulgent blue smoothie, try this version!
Take a look at those vitamin and mineral values! So many of them are more than 10 or 20% which are benchmarks for good and excellent sources! Let’s just call out a few.
Vitamin A – This smoothie provides 590% of the daily value (DV)! Vitamin A supports healthy vision, gene expression, reproduction, growth and immunity! It can be found in both animal and plant sources, but those from plant sources must be converted in order to use them!
Vitamin B6 – You’ll get 30% DV with this drink! It plays a really big role in the body because it’s necessary for enzymes to perform their functions which includes releasing stored energy (in the form of glycogen) from muscles. As we get older, it can be difficult to get the recommended amount of B6, which is usually found in tuna, salmon, turkey breast, bananas, sweet potatoes and chickpeas.
Vitamin C – This smoothie sets you up with 50% DV of C. which aids iron absorption, supports collagen formation in the body and strengthens immunity. Many Americans are consuming the recommended amount of C. Cerries, bell peppers, kiwi, broccoli, Brussels, papaya, strawberries and pineapple are top sources!
Manganese – This trace mineral helps activate powerful antioxidant enzymes into action! It helps convert fat to energy and support cartilage and bone formation. Sources to include are oats, pine nuts, brown rice, spinach, pineapple and raspberries among others!
Lightened Up Coconut Blue Cloud Smoothie
Check out this lightened up version of the Erewhon and viral Tik Tok smoothie!
While there are all different types of papaya or “pawpaw”, all of them are native to tropical regions such as Central and South America, Mexico, Hawaii. Local grocery stores near me carry Mexican papayas and the brand they had today was Chula Vista. They are large football shaped fruit, weighing about four pounds and are green when unripe. The inside can range from yellow to deep peach or bright orange flesh that has the texture of mango, with the sweet flavor of melon. They also have hundreds of black seeds inside which are normally removed, but don’t worry, they’re edible! Read on for how to cut papaya in different ways and why you want to do it!!
In addition to Mexican papaya, you may also see Hawaiian papaya in the U.S. Either way, they will most likely be green, so just pick one that is heavy for it’s size with clean, unblemished skin. Ripe papaya should have a sweet aroma and papaya skin should hold an impression when squeezed gently. Handle gently to prevent bruising. And beware, fresh papaya will continue to ripen at home. Peak season is late Fall through early Spring. Though, like pineapple, in the US papaya are available and ready to eat year round.
How do you know when it’s ripe?
When you get it home, it will likely need a few days to ripen to a nice yellow color. Unripe papaya is green and should be stored in a cool dry place. I remember my grandfather wrapping it in newspaper and leaving it on the counter in the cool laundry room to become ripe at room temperature.
Papayas are kind of like bananas, where they’re not so sweet when they’re green, but they’re really enjoyable to eat when they’re deep yellow, even slightly spotted.
Papayas are best enjoyed when they are 3/4 yellow. Overripe papaya may blemish and develop soft spots. If this happens, cut it right away.
How to ripen papaya at home
Store green papaya wrapped in newspaper or in a paper bag in a cool dry place for 2-3 days until it is no longer green, and is turning yellow. The more yellow and spotted the papaya, the riper it is. Once it is ripe, or turning yellow, it should be cut. It can be stored in the fridge to stall ripening, if you’re not quite ready to cut it yet.
What you need to start cutting
cutting board
chef’s knife
paring knife
spoon
optional: vegetable peeler
Slice in half the long way, then scrape out seeds.
How to cut your papaya
Remove the paper from your papaya
Rinse under cool running water.
Using a sharp knife, cut the papaya in half, longways.
Then cut off the ends of the papaya.
Using a large spoon, remove the black seeds and discard, or set aside to add to salad dressings for a peppery bite!
At this point you can use a melon baller to scoop out kid friendly rounds!
OR I like to use a chef’s knife to cut into long strips, about 3/4 inch thick. For me, this is the simplest method.
Then use a paring knife to remove the papaya skin along with any black spots
Then I either serve in strips or cut into smaller pieces.
I’ve seen people remove the skin of the fruit with a vegetable peeler, but it can be a little cumbersome. If you want to remove the skin before cutting the fruit halves, I recommend turning the “papaya boat” or half, upside down so the flat side is on the flat surface of the counter top so the slippery fruit is more stable.
Slicing and dicing papaya.
What does papaya taste like?
Mexican papaya is firm and juicy, but not quite as intense as Hawaiian papaya, which are much smaller in size.
Papaya has a sweet taste similar to other melons and can have a musky flavor when overripe. If you don’t like the flavor of papaya at room temperature, you may like it chilled.
What do you do with papaya seeds?
The small round black seeds inside the papaya are actually edible! They have a peppery flavor and can easily be incorporated into salad dressings or marinades.
If that doesn’t sound good to you, compost them or discard.
How to serve papaya?
Chilled with a little lime juice
Chop it into a fruit salad with other tropical fruits such as mango and banana
Papaya salsa made with red onion
Use papaya halves as their own bowl! Fill them with tuna salad, fruit, yogurt or cottage cheese.
Add papaya to salad
Consider adding papaya to lunchboxes as an interesting and tasty addition
Add to holiday fruit baskets.
Add a papaya salad to your brunch spread
Pair with grilled meat and seafood for a pop of color and balance.
Add papaya to marinades to take advantage of their natural tenderizing properties
Cut a papaya to pair with food from Indian cuisines
Juice it or add to smoothies!
What flavors go well with papaya?
meat
poultry
smoked meats
avocado
chilies
lime
lemon
tropical fruits
coconut
ginger
How to store papaya?
Store in an airtight container for several days in the refrigerator.
Chunks can also be frozen. I recommend freezing them on a large sheet pan first. Then place frozen chunks in a zip lock bag, remove as much air as possible and then place back in the freezer for up to three months!
How does papaya fit into my macros?
Just like most fruit!
Make a mental note to fit it into your next regular or low macro days!
Portion it out into 1 or 2 cup servings for an easy grab and go lunch!
1 cup : 16g Carb, 2g Fiber, 1g Protein, 1g Fat
Papaya Nutrition
Papaya is low in calories and rich in nutrients and has a lot of health benefits. List most fruit, they’re low in calories and a good source of fiber and other important nutrients.
Just one cup of pieces has…
62 calories
1g protein
.5g fat
16g carb
2g fiber
29mg calcium
264mg potassium
53mcg folate
68mcg vit A
88mg vit C
3.77mcg vit K
2650mcg lycopene
And so much more!! 2
They’re high in vitamins A, C, K and folate, fiber and potassium!
They’re also rich in antioxidants carotenoids and phenols.
It also contains an enzyme called papain, which aids digestion.
Papaya was ranked first in a study that compared 40 different fruits for their Dietary Recommended Intake of nine vitamins, potassium and fiber.3
It’s combination of vitamins A and C, fiber and potassium make it a super heart healthy fruit.
Red flesh papaya fruit are a good source of lycopene which is an inactive source of Vitamin A that has been linked with reduced risk for lung, prostate and stomach cancers.1
I got home from Costa Rica last week the seasons had turned. It was chilly and windy and seemed as though sweater weather had set in. As I went through my pantry to get a few ideas for weekly meals – the bright split red lentils stood out at me. I got them at a European market on the other side of Charlotte over the summer, but now is their time! I saw a red lentil soup recipe from Trader Joe’s that is simple and easy… but I used it as inspiration to make this one, which is even easier and can be made on busy weeknights without much effort. If you’re in the mood for a hearty soup – READ ON!
They have a very mild flavor, even slightly sweet which makes them a good introduction to the lentil family for you or little ones!
Ingredients and substitutions
Split red lentils – aka red split lentils, these little guys cook up quickly so I don’t recommend substituting with other types of lentils such as brown lentils, yellow lentils or green lentils. You could, but the cook time will be longer, and the beauty is that it’s an easy lentil soup recipe for any weeknight. It has simple ingredients and doesn’t require a long cooking time to ensure everything is cooked properly.
I do suggest however, to rinse lentils in a fine mesh sieve under cold water. Run your fingers through the lentils to be sure small stones or other debris are not included.
If you can’t find split red lentils, plain red lentils cook quickly and will work just fine in this recipe!
Chicken broth – You can substitute with 32 ounces of vegetable stock or water and bouillon cubes if all else fails!
Mirepoix – This is my major shortcut. The original recipe calls for just onions, but can you ever go wrong with carrots and celery too? If I go to Trader Joes, during the winter, I always pick up pre-cut mirepoix. This way I can literally throw together a healthy meal that can be eaten right away or stored in the freezer for a quick meal. Alternatively, I could cut my veg the old fashioned way or blitz them in the food processor (but that’s less appealing because it’s more to clean).
Yellow or green squash – For me, these say “summer”, but they do add a nice texture to this soup, and obviously a lot of nutrition. You could leave them out or substitute with a few handfulls of baby spinach.
Can of tomato sauce – This helps contribute to that beautiful orange color, but if you don’t have them a can of diced tomatoes or even a few Tbsp of tomato paste will do. Tomatoes add umami to any dish, so don’t skip them!
Chicken sausage – This ingredient could be left out, but I think it adds great flavor plus lean protein! I opt for a variety with mushrooms, but any flavor you like will work well. Alternatively, you can add any of your favorite plant-based protein options just before serving.
Olive oil – You can use any neutral oil like avocado or canola, but olive adds great flavor. Use it if you have it. Butter will work too!
Salt and black pepper – This is obvious, but my secret ingredient is Seasonello. I love this stuff and I’ll have to dedicate an entire post to it. It’s an Italian seasoning salt that makes every dish feel homey to me. I highly recommend buying it as a seasoning pantry staple.
Using a large pot or Dutch oven, heat olive oil over medium-high heat, add mirepoix and zucchini. Let it cook until translucent.
Next add the sausage. Let it cook until browned. Then add remaining ingredients including lentils, stock, tomato sauce, salt and pepper and cook over medium heat until lentils are fully cooked through.
Variations
You can easily improvise with this recipe and add anything from sweet potatoes to coconut milk to deepen the flavor. Indian spices, curry and fresh ginger are great additions to this soup!
You can also make a smooth version by reserving your sausage after cooking. Then simply use an immersion blender to blend the soup until it yields a smooth creamy consistency. Sometimes it is worth the extra step, but other times, I want something that has a little more texture.
You’re probably wondering if you can make this in an instant pot. And you probably could. Just be sure to cook your vegetables well and brown your sausage before adding the rest of the ingredients. But it won’t save you that much time, this recipe can be done in under an hour.
Can I make this dish vegetarian?
You sure can! Leave out the sausage- don’t worry you’ll get plenty of protein from the lentils! And of course, swap in your favorite vegetable broth instead of the chicken broth.
What to serve with red lentil soup?
Crusty bread or pita
Side salad
Greek yogurt or sour cream
Squeeze of fresh lemon juice or lime juice
How to store leftovers
After you let the soup cool, I recommend dividing into 4 equal portions in 1/2 quart containers. I love to re-use to-go containers here! Once they’re in the fridge you can store in an airtight container for 4-5 days or label and freeze for another day. The portion sizes are hearty and it tastes even better the next day!
What else can I make with red lentils?
While I haven’t tried all of these… I think they’re worth experimenting with to use up your bag of lentils!!
Just 1/2 cup serving of these red lentils have 358cal, and 24g protein. That’s equal to the protein you’d find in any poultry, meat or seafood serving! It also delivers an important source of 11g fiber 7g iron, 650mg potassium, 48mg calcium, 59mg magnesium, 3.6mg zinc.1
Fiber is a superstar in this dish. Each serving provides 12 of the 25-35 recommended grams of fiber you need in a day. Fiber helps keep us regular and helps support blood sugar control and cholesterol levels! We should all be aiming to reach recommended fiber intake daily.
Protein is the last nutrient I’ll call out for this recipe. With 41g per serving, you can be sure you’ll feel satisfied after eating this soup! The lean protein and fiber combo won’t leave room for any cravings in-between or after meals. Let me know if you try it!
How does this recipe fit into my macros?
I like to divide this recipe into 4 portions. If you like smaller portions, I’d recommend dividing into 6 equal portions.
With 4 portions you have 470 calories (which fits well into my macros as a hearty meal). It has 13g fat, 48g carbs, 12g fiber and 41g protein! It’s ideal for a regular macro day!
The original iconic Dole whip needs no introduction for Disney fans, but in case you’re new to the scene, Dole Pineapple Whip launched as a soft serve mix in the early 1980’s and was served at Disney’s Magic Kingdom Park shortly after. You can find it at the Disney’s Enchanted Tiki Room and at some other 3rd party retailers (if you’re lucky!). But if you don’t think you’ll be at a Disney resort anytime soon, there is a similar version of the DIY whip available at the dole website! And now there’s an amazing new pumpkin spice Dole whip to add to your favorite DIY recipes!
Did you know that I worked Walt Disney World Resort at the “Spirit of Aloha” dinner show in college? It was a great experience. I made relationships friends and mentors that I still keep in touch with today – and it all started at the Polynesian resort! Truly, what could be better than being able to go into Disney’s theme parks, being able to see Minnie Mouse and try all of the parks incredible food offerings whenever I wanted!? It was a foodie dream.
And as a full time dietitian for Dole Food Company, I know the love for the classic Dole whip runs deep! I’ve seen everything from Dole whip smoothies and popsicles to raspberry and orange flavored Dole whips too! I mean, Disney even created a national Dole Whip Day which is celebrated every August. In developing the original DIY recipe, it was important to keep it’s smooth like soft serve ice cream and maintain a slightly sweet and tropical flavor that makes it a the perfect anytime treat. Dole and Disney followers just love their Dole whip, and they love this DIY frozen treat. All of these are vegan, or can easily be modified to be vegan dole whip!
Bonus: The original and pumpkin spice-flavored versions are even healthier than Disney’s original Dole whip dessert, thanks to it’s whole foods ingredients!!
Melanie Marcus MA RD
In honor of the fall season, Dole developed a Pumpkin Spice Dole Whip recipe!
If you’re a lover of all things pumpkin, then this is a a delicious treat that kids will be happy to eat, and you’ll be happy that it fits in your macros too! I mean, you’re probably reading this with a skinny pumpkin spice latte in hand right now right? So forget the candy corn and add the ingredients for this iconic sweet treat to your shopping list! Hello pumpkin-spice season!!!
This seasonal flavor combines tropical fruit flavors of the islands, with warm flavor of sweet potato and pumpkin spice. When it’s served cold and topped with coconut chips it truly makes a stunningly special fall treat.
Ingredients you need for Pumpkin Spice Dole Whip
sweet potato
pineapple, frozen
maple syrup
unsweetened refrigerated coconut milk
pumpkin pie spice
pecans and/or coconut chips for garnish (optional)
You may think that sweet potato is an unusual ingredient, but after making this recipe, I can attest, that it provides a great soft serve texture. It’s not a weird pumpkin-pineapple mash-up. Trust me!!
It’s actually very convenient because sweet potatoes are an easy household staple that don’t require special conditions to be stored. Just keep them in a cool dry place and they’re basically ready for you, when you want to cook them! For this recipe you can prepare as suggested, or you could even use plain left over sweet potato mash. And if you don’t have sweet potatoes, try using a pumpkin puree instead!
If you buy a whole pineapple, core it, chop into pieces and freeze right away. If you’re using a vitamix you can also include the core as part of the recipe. It’ll be able to blend it up without an issue. As a short cut, you can purchase pre cut pineapple or even buy frozen pineapple.
I do recommend the maple syrup in this recipe. I usually try to eliminate all added sugars, but the small amount in this recipe goes a long way to bring out the natural flavor of the pineapple and sweet potato.
When choosing a coconut milk, you could use a version that has more fat. The recipe will work if you use a full fat coconut milk as well. We just liked the addition of subtle coconut flavor without the saturated fat.
Tools you need to make this pumpkin spice Dole whip at home
High powered blender like a Vitamix or a food processor. I would not recommend making this in a standard blender because the fibers of the frozen pineapple may make for a chunky whip.
Chefs knife or pineapple corer! I’m all about fewer kitchen gadgets, but I do think a pineapple corer is a great investment if you love fresh pineapple. They’re not expensive and you can have your pineapple on the table in under 2 minutes!
As a dietitian I love this recipe because…
The main ingredients are pineapple and sweet potato which makes reaching your fruit and vegetable goals much easier!
There is limited added sugars which could be eliminated or a sugar substitute could be used if you wanted to.
This is a sweet treat that I would serve to my family every day.
It’s a great vegan and gluten free option!!
Let me know if you like this fall inspired or the pineapple version of dole whip soft serve treat better!
Chopped pecans and/or coconut chips for garnishoptional
Instructions
Heat potato and 2 tablespoons water in a medium microwave-safe bowl, covered with plastic wrap with 1 edge slightly open to vent, in microwave oven 3 minutes or until very tender. Drain potato; cool completely.
Purée pineapple, syrup, milk, ½ teaspoon pumpkin pie spice and potato in a food processor on high until smooth, scraping down bowl occasionally. Makes about 2 cups.
Divide pineapple mixture into 4 bowls; sprinkle with remaining ¼ teaspoon pumpkin pie spice and top with pecans and/or coconut chips, if desired.
Notes
1/2 cup serving = Fat 0g, Carbs 22g, Fiber 2g, Protein 1g.
These 3 ingredient banana cookies from Dole Food Company are a #momfavorite. They’re not complicated to make and they have a touch of natural sweetness that satisfies! Plus my daughter loves to get involved with making this easy recipe from start to finish – which means she’s more likely to eat them! Their wholesome ingredients are a natural fit for vegan diets making them the perfect treat. I’ve also heard them referred to as oatmeal breakfast cookies and after trying them they are like a portable and more convenient replacement for your bowl of oatmeal!! Check out the full recipe below!
While I am a full time registered dietitian with Dole Food Company, this post is not sponsored in anyway!
These cookies are a major win. They’re packed with nutrient dense foods like rolled oats, nut butter of choice and bananas! Let’s go over the nutrition benefits of each:
Rolled Oats – These complex carbohydrates are full of fiber which is known for slowing digestion. It also helps stabilize blood glucose levels avoiding spikes in blood sugar. Research consistently shows that fiber slows digestion and helps us feel fuller- for longer too! These carbs also help fuel the brain making these healthy cookies a perfect morning treat!
Nut Butter – Especially a single ingredient peanut butter is the perfect combo of fiber, protein and health promoting fats. Research suggests that those who eat peanut butter at breakfast tend to eat less for up to 12 hours afterwards! In general, when looking for peanut butter, avoid those with hydrogenated oils and added sugars.
Bananas – These household staples are a powerhouse for nutrition. Known for their potassium content, one medium banana provides 9% or 422mg which offers major heart health benefits and can help support a healthy blood pressure. Among other things, they also have a decent amount of soluble and insoluble fiber which support heart and gut health respectively!
Making breakfast cookies from the culinary perspective…
Like I said, these aren’t complicated to make, but that’s what makes them so great! All you need are three ingredients, mix them together and then bake! They’re so easy to make, even a child can do it!
Do I have to used rolled oats?
There are three main types of oats. Steel cut, rolled and quick oats.
Steel cut are hearty, filling and nuttier that rolled or quick. But they will not work in this recipe. Steel cut oats are the shape of little pellets and will not absorb enough liquid from the bananas and peanut butter to make a proper batter.
Rolled are convenient and often called for in baking recipes. I like the texture rolled oats give this recipe, but quick oats will work well too!
About the bananas
Overripe bananas, either fresh are frozen are the star ingredient.
If you’re going with fresh bananas – make sure they are overripe for the sweetest cookie! In general, the more blemished and ripe the better! This is the perfect recipe to keep on hand when your bananas are turning spotted. Bananas are sweetest at this stage!
Use frozen! This is totally fine to do, just caution you may have a bit more liquid than if you use room temperature bananas. So if the dough feels extra sticky add 1-2T additional tbsp oats.
What are the best type of oats?
This recipe uses rolled oats because I think they provide a great texture.
You can use quick cooking oats too! They will just absorb more liquid during the baking process.
I don’t recommend substituting oat flour for the rolled oats in this recipe. The amounts would have to be tweaked for it to be a successful banana cookie recipe.
When it comes to the PEANUT BUTTER…
If you want something slightly sweeter, then use traditional peanut butter like Skippy or Jif that tend to have added sugars. Normally, I would suggest avoiding added sugars from a nut butter, but in this case the sugar makes for a great tasting three ingredient cookie!
If you’re trying to limit added sugar, I recommend using an all natural peanut butter. Look for one that has simple ingredients. There are many that have a single ingredient: peanuts!
This recipe will work with any nut butter that you have on hand. You can use creamy peanut butter or chunky varieties of cashew, peanut, or seed butter. Almond butter works well too!
Chewy vs Crispy?
If you want them chewier, I suggest cooking them about 12 minutes.
I like them a bit crispier so I go 15-17 minutes.
Optional add-ins
Get creative with your add-ins! These breakfast cookies are really delicious on their own, but they’re so easy to customize for your taste. There are plenty of options to experiment with. Try these versions!
Add 1/2 cup mini dark chocolate chips to the dough before portioning out, or just sprinkle a few on top of each one for a little hint of chocolate.
Add 1/2 tsp cinnamon to the dough.
Sprinkle with Monkfruit sweetener or brown sugar before baking for an added touch of sweetness.
Sprinkle with Maldon sea salt before baking to play up the sweet and savory balance.
Add 1/2 cup chopped walnuts or pepitas.
Add 1/4 cup ground flax seeds to the dough for heart healthy fats.
Helpful tips
I don’t recommend adding sugar like maple syrup or honey as it will make the dough wetter. But you could add 1-2tsp if you’re hoping this cookie recipe will solve your sweet tooth cravings! Just be prepared with added 1-2T rolled oats.
If you want to make a double batch, I recommend combining ingredients separately for best results.
I recommend rolling these into balls or using a small ice cream scoop to get even sized cookies. Then pat them down with your fingers to get that traditional cookie shape. The cookie dough won’t spread out or flatten during the cooking process.
Bake cookies until the top is slightly golden. And they are quite forgiving even if you over bake them!
Store them in an airtight container in the fridge for 5-7 days. When we make a batch they never last more than a day or two!
Other tools you need…
parchment paper – use it to line your baking sheet for easy clean up.
large mixing bowl – for mixing
cookie sheet – for baking
I like to mix these by hand, but you could always use a food processor if you want a fairly smooth consistency.
As a mom…
I use this recipe as a healthy cookie or activity for my daughter to make from start to finish. She peels the bananas (if we are using fresh), and then mashes away!! I help measure the peanut butter and then we add the rolled oats together. She’s able to mix everything together on her own which is a huge confidence builder!
Next, I line the baking sheet and show her how to use a small ice cream scoop to portion out equal size balls. We then pull out the mini chocolate chips for an extra special little topping as we press down the cookies to a flat disc shape together.
We made these cookies just this past weekend. It was raining and I think we had all had reached our limit for screen-time and just needed a change of scenery. I knew I had bananas that needed to be frozen or used, and we always have some kind of nut butter and oats, so we were golden. Twenty minutes later we had cookies (and breakfast for tomorrow!). It’s really the perfect activity for kids. The total time commitment is very low!
Tracking Macros?
Be sure to divide batter into 12 even cookies.
Each cookie has 106 calories, 6g Fat, 10g Carbohydrate, 3g Fiber and 3g Protein.
I feel like the coolest mom when Jules exclaims “I can’t believe we’re having cookies for breakfast!”
When do I make 3 Ingredient Banana Oatmeal Cookies?
Make them for a quick breakfast (EVEN DURING THE WEEK) to enjoy at home or on the go! They’re the perfect portable version of oatmeal.
They’re my go-to guilt free after dinner treat especially when we top them with dark chocolate!
When the kids are looking for something sweet and I want them to have a healthy dessert.
Make them with sun butter for an allergy friendly lunch box snack.
Preheat oven to 350 degrees. Line rimmed baking pan with parchment paper.
Mash bananas in a medium bowl with the back of a fork; whisk in peanut butter. Stir in oats and optional add-ins, if desired; using 2 small spoons, drop about 1 heaping tablespoon dough 2 inches apart on prepared pan.
Bake cookies 12 minutes or until lightly browned; cool on pan 5 minutes, then transfer to a wire rack to cool completely. Makes 12 cookies.
Tips: You can add mini chocolate chips, chopped fruit or nuts or even ground cinnamon to make these a bit fancier!
Does it feel like your kids are just eating hot dogs and chicken nuggets? This is my life right now! As a dietitian I know it’s totally normal for kids to get stuck in a rut with food, but as a dietitian mom, I cringe a little bit inside every time we feed our children hot dogs, even if we do switch it up with turkey dogs every now and then. But this is life. Kids like what they like, and it’s okay to include traditional “kid food” as part of the meal rotation because this is how they learn balance and moderation. Plus, they’re more likely to try new foods, when familiar foods that they like are on the plate. So is there a healthy hot dog out there? YES! Check out this carrot dog!!
That said. The all American favorite hotdog happens to be a source of saturated fats and sodium, which usually isn’t a problem for children- but having them on a more frequent basis doesn’t exactly lay the foundation for a lifetime of healthy eating. This is why I was thrilled to develop this healthy hot dog recipe with Dole Food Company. Ingredients were provided for me, but all of the opinions are my own.
These Southwest Carrot Dogs, a healthy hot dog alternative, and a kid food favorite, are an ideal substitute for hot dogs! Bonus – my children both approved! You could even just make the marinated hotdogs without the side salad for an easy plant-forward vegan bbq option.
It’s recommended that children, just like adults make half of their plate fruits and vegetable at mealtimes. Orange and red vegetables should make the plate several times a week because in general they’re an excellent source of vitamin A.2 They support eye and skin health and help keep our immune system at peak performance.
Carrot Nutrition
One large carrot has about 48 calories, 1g protein, 10g carbohydrate and 3g fiber!4
They’re an excellent source of vitamin K and Fiber.
They’re a good source of vitamins B6, C and E, folate, niacin, potassium and manganese.
One 2011 study published in the Nutrition Journal found that carrot juice increased antioxidant levels in participants. Authors concluded it may offer protection to the cardiovascular system.3
Why Vitamin A is important:
Like vitamins C and E it appears to scavenge free radicals, offering antioxidant protection.
Adequate levels of vitamin A are associated with a lower risk of cancer and heart disease1.
It’s essential to eyesight! Vitamin A helps us to react to changes in brightness and it also helps us see different colors.
On a cellular level, it helps cells become highly specialized – which is a really good thing.
Vitamin C and potassium are often also found in red/orange fruits and vegetables. Vitamin C supports healthy teeth and gums, helps with iron absorption and is important to be sure scrapes and cuts heal properly and quickly. Potassium is a nutrient of concern for most people and helps counter the effects of sodium. It also helps us maintain healthy blood pressure.
Which are better? Raw or cooked carrots?
Raw baby carrots are a go-to snack for me with hummus or other dip, but I remind myself that cooked carrots provide greater amounts of vitamin A because cooking them (as we do with this carrot dog) helps break down cell walls to make it more easily absorbed in the body! Pureeing, chopping into soups and carrot juice are particularly good options.
If carrots aren’t up your alley, other vitamin A-rich foods to try include:
The only change I made with the carrot dog was to use Mrs. Dash No Salt Added Steak Seasoning. Regular steak seasoning has a lot of salt. This swap keeps the added salt to a minimum.
You can totally make the marinade in advance to keep things easy the day of entertaining, but it’ll also work if you marinade that morning for an afternoon grill out.
Keep these ingredients in your pantry to whip these vegan healthy hot dogs together anytime!
Pineapple juice
Lower sodium soy sauce
Apple cider vinegar
Avocado oil
No salt added steak seasoning
Liquid smoke
Liquid smoke wasn’t as difficult to find as I thought it would be. My local Food Lion grocery store had it right next to the BBQ sauce section.
Do I need the liquid smoke to make the carrot dog marinade?
I say yes. You’re going for a hot dog flavor then this is going to deliver it. It’s a unique product that I don’t use frequently in my cooking, but I would use it again. It’s not too overpowering and does create a HUGE impact with flavor!
Are the healthy hot dogs Vegan or Gluten Free (GF)?
This carrot dog (aka healthy hotdog) is vegan. Marinade ingredients are all naturally vegan, but read labels when purchasing products to confirm.
This vegan bbq superstar could also easily be made gluten free, you would just need to use a GF soy sauce like tamari instead. There are also GF brands of liquid smoke – like Stubbs, so be sure to read labels if this is a new ingredient for you! And of course, use a GF bun.
Note the Dole Salad kit does not state on package that it is gluten free or vegan.
8 largeDOLE®Carrots peeled, ends trimmed to length of hot dog buns
1/2 cupDOLE®Pineapple Juice
1/2 cupless-sodium soy sauce
1/4 plus 3Tcupapple cider vinegar
1/4 cup avocado oil
1 1/2 tbspsteak seasoningI like Mrs. Dash no salt added
3/4tspliquid smoke
8each100% whole wheat hot dog buns
1bagDOLE®Southwest Salad Kit
1/4 cupreduced sodium black beansdrained and rinsed
1/4 cupfrozen cornthawed
1eachDOLE®Avocadopeeled,pitted and chopped
Instructions
Heat carrots and enough water to cover by 2 inches to a boil in a medium saucepot over high heat; boil 8 minutes or until easily pierced with a fork. Drain and rinse carrots under cold running water until cool; pat dry and place in a large zip-top plastic bag.
Whisk juice, soy sauce, vinegar, oil, seasoning and liquid smoke in a medium bowl; pour over carrots. Seal bag, pressing out excess air; massage carrots in bag to coat and refrigerate at least 4 or up to 24 hours.
Prepare outdoor grill for direct grilling over medium heat. Remove carrots from marinade; reserve ¼ cup marinade. Spray carrots with cooking spray and place on hot grill rack; cover and cook 10 minutes or until heated through and grill marks appear, brushing with reserved marinade and turning ¼ turn every 2½ minutes. During last minute of cooking, place buns, cut side down, on hot grill rack; cover and cook 1 minute or until lightly toasted.
Prepare Salad Kit as package directs in a large bowl; stir in beans and corn. Makes about 4 cups.
Serve carrots in buns topped with salad mixture and avocado.
Let me know if you try this recipe. I bet it’ll make your family take a second look to realize their eating a carrot dog and not a hot dog!!
Kid approved carrot dog!!
Did your kids like carrots?
They’re great tasting on their own but can be combined with other flavors well too! Try adding them to a vegetable stir fry, another kid food favorite, for additional nutrients. If you try this healthy hot dog please let me know!
Janice Thompson and Melinda Manore, Nutrition An Applied Approach. (New York: Pearson Education Inc, 2009).
