Tag: Plant Forward

How to Naturally Dye Easter Eggs with up-cycled ingredients

Easter is a special time of year known for family gatherings, egg hunts, the excitement of Easter baskets filled with goodies and of course renewed faith. But have you considered ditching the artificial colors this year for natural Easter egg dyes? It’s an excellent way to get gorgeous, sometimes subdued, sometimes vibrant colors without the chemical dyes. It’s a fantastic opportunity to involve children in a seasonal tradition of creating beautiful Easter egg colors using natural ingredients that would have otherwise been trash. Here’s my easy guide on how to do it.

a variety of colorful foods in boiling water to create dye

Growing up my aunt always colored Easter eggs using different things, but I will always remember a large stock pot filled with onion skins on her kitchen stovetop.   She even used panty hose to experiment with placing herbs or flowers to make unique designs on the eggs.  I always thought it was resourceful and beautiful.  

Materials Needed:

  • A selection of cooked white eggs and brown eggs
  • Natural dye materials: yellow onion skins, red onion skins, purple cabbage, beets, turmeric, paprkia, red zinger tea, raspberries, blueberries, spinach, black coffee
  • White vinegar or lemon juice
  • Water
  • Pots and sauce pan
  • Fine mesh strainer
  • Disposable cups or mason jars
  • Slotted spoon

Natural Dyeing Mediums to Consider

You will be amazed with how many different foods can produce a variety of colors.

Produce items

  • Red onion skin – light pink color
  • Yellow onion skin – orange color
  • Spinach – light green color
  • Raspberries – pink color
  • Purple Cabbage – blue/purple color 
  • Red Cabbage – purple color
  • Blueberries – blue color

Spices

  • Paprika – red color
  • Turmeric – yellow color

Beverages

  • Red Zinger Tea – red color
  • Coffee – blackish brown color
  • Tart Cherry Juice – red color

Remember the Ratio

One cup of medium per one cup water.  I usually do 4 cups of water so I have plenty to color several eggs at one time.  

Step 1: Prepare Your Hard-Boiled Eggs

Before you start, make sure you have plenty of hardboiled eggs in either white or brown. If you need more info on that, check out my article on the perfect hard boiled egg. Keep in mind that brown eggs will give you more muted tones when dyed while white eggs can render bright yellow, green eggs, or even blue eggs based on the natural colors you choose. 

Step 2: Create the Natural Dyes 

Natural food dyes in jars

For a true homemade dye, select the natural ingredients you want to use. Last year I experimented with a variety of produce to get different colors including  a orange dye from yellow onion skins, purple from red cabbage dye, and green dye from spinach.  

To start, place your items in large mason jars and add enough boiling hot water to cover them. For every cup of water, add the same amount of your chosen plant material and let cool completely.  This will ensure a high concentration of natural colors in the dye pot.

For spices like turmeric, mix one tablespoon of spice with a cup of water. If you’re using coffee or tea bags, brew them as you would if you were going to drink them, but in a high concentration AKA extra strong.

Step 3: Strain and Add Vinegar

Once your dye bath reaches room temperature, use a fine mesh strainer to eliminate any large pieces and pour the fluid back into mason jar. For each cup of natural dye, mix in one tablespoons of vinegar. This step is crucial as the acidity from vinegar helps the egg shells to absorb the natural colors from your homemade dye, ensuring beautiful colors.

Step 4: Dye Your Eggs

Before immersing the eggs, wrap them in various things like silk ties, old pantyhose, or rubber bands for interesting patterns. Or use  a white wax crayon to create unique designs.  Then gently lay your hard-boiled eggs into the natural egg dyes using a slotted spoon.

If you’re using hollow eggs, the process is much the same, but you may need to fill them with a little bit of water to ensure they sink. Leave the eggs in the dye bath in the fridge for a few hours or overnight for more profound depth of color. (I prefer overnight).  The good news is you can check on them occasionally to see if they’ve reached your desired color. These natural options provide various colors, from  bright yellow to blueberry’s deep blue dye.

Step 5: Drying the Eggs

Remove the eggs from the dye and set them on paper towels or a rack to dry. Resist the temptation to wipe them down, as you could rub off the natural colors. Instead, let the natural easter egg dye work its magic as the eggs dry to a wonderful sheen.

I’d love to know how your eggs turned out! Tag me on social media to share your creations!

IG: Miss_nutritious_eats

About Me

I’m Melanie.

I’m a chef, registered dietitian, foodie, wife and mom.
If you’re looking for quick and healthy meal inspiration that supports your health goals while feeding the rest of your family (including the kiddoes) well, then you’ve come to the right place!

Melanie Marcus Selfie

The Ultimate Yellowfin Tuna Poke Salad Recipe

If you like sushi – then this recipe is for you. I recently tested this recipe originally from dole.com and made a few tweaks and it is my new obsession.

Poke (pronounced “POH-kay”) has surged in popularity, becoming a staple of healthful eating for many. A traditional Hawaiian dish that has leaped from the islands to the mainland, poke bowls are known for their fresh fish, vibrant sauces, and the sheer satisfaction of customizable, bowl-based feasting. Today, I’m sharing a Yellowfin Tuna Poke recipe. 

Jump to Recipe

Once you make you’re own fresh poke, I think it’s safe to say – you’ll be hooked!

Ingredients & Substitutions for yellowfin tuna poke

  • Red wine vinegar: substitute with a splash of another acidic component like apple cider vinegar for a similar tangy kick.
  • Honey: for a different type of sweetness or if honey is not on hand, try using agave syrup or a dash of sugar.
  • Lime juice and zest: lemon in combination with orange juice would be nice.
  • Garlic: I would consider using frozen pureed garlic for this if fresh wasn’t available.
  • Fresh parsley and mint: cilantro would offer a similar freshess.
  • Crushed red pepper : optional
  • Sushi-grade Yellowfin tuna:consider using other types of sushi-grade fish such as Ahi tuna, salmon or cooked shrimp
  • Pineapple and watermelon 
  • Red Onion: sweet yellow onion 
  • Green Onions
  • Pine nuts: macadamia nuts would be a great alternative.
tropical poke in blue bowl pin

How to make yellowfin tuna poke

  • Combine vinegar, honey, lime zest and juice, garlic, parsley, mint and red pepper in medium bowl. Add tuna and toss to evenly coat. Set aside.
  • Stir together pineapple, watermelon and red onion, in large bowl. Spoon over tuna. Sprinkle with green onion and nuts.

Serving Suggestions

Serve your tantalizing Yellow Fin Tuna Poke with:  

unrecognizable cook putting onigiri into container
  • white rice
  • cauliflower rice
  • brown rice 
  • avocado slices
  • sriracha mayo
  • black sesame seeds 
  • nori sheets

Crafting the Perfect Bowl of Yellowfin Tuna Poke

Now comes the fun part. Poke bowls are a great way to use up a variety of items from the fridge or freezer.  

Step 1: Sushi-Quality Yellowfin

A sushi-grade quality is non-negotiable as we will be enjoying this dish on the raw side. sushi-grade tuna can usually be found in specialty or high-end grocery stores, I found mine at Whole Foods in the freezer section – it was even on sale! You can also purchase sushi grade fish from many grocery store sushi counters.  

Step 2: Cube with Care

Handling tuna, especially when it’s to be enjoyed raw, deserves attention. Think precision and uniform cubes of about 1/4-inch in size. This not only aids in even marination but ensures a pleasant mouthfeel.  I recommend cutting the fish when it is still frozen to prevent tearing.  

Step 3: The Marinade Matters

When crafting a Yellowfin Tuna Poke, the marinade is the soul of the dish. This recipe combines honey, red wine vinegar and lots of lime juice and zest and red onion.  

Step 4: Add More Produce

Every great dish has a produce sidekick, and the Yellowfin Tuna Poke is no exception. Sky is the limit.  Add daikon radish, cabbage slaw or crunchy carrots for color.  

Step 5: The Bowl Build

Take a large bowl and layer the base with a sticky grain, whether that’s traditional white sushi rice, or a health-conscious substitution like cauliflower rice or brown rice. Place the marinated poke salad on top, then artfully arrange your toppings.  Think – avocado, seaweed salad, or edamame.  

Step 6: The Final Splash

Some extra drizzles of the marinating sauce, a dollop of spicy mayo, a couple of dashes of sesame seeds, and perhaps a wedge of lime to brighten the flavors, and your ultimate Yellowfin Tuna Poke bowl is ready to be relished in all its healthful glory.

Tips and Tricks for the Freshest Poke Bowl Experience

Tip 1: Keep It Cool

Yellowfin Tuna Poke is at its prime when its components are cool and freshly assembled. Keep it chilled until the moment of serving.

Tip 2: Spice Sensibly

Use spice to enhance, not to dominate. The same goes for the spicy mayo—less can certainly be more in this case.

Tip 4: Serve with the Right Sides

Traditional sides include edamame, pickled ginger, or even kale for those seeking a heartier accompaniment. Choose your sides wisely to complement the dish and your preferred taste.

Tip 5: The Deconstructed Roll

Transform the poke experience into a deconstructed sushi roll by serving the ingredients alongside a bed of leafy greens or even in a nori wrap for a handheld taste adventure.

Is Raw Tuna Safe to Eat?

Addressing the question that often stops poke enthusiasts in their tracks—Is raw tuna safe? Here’s the raw truth. When sourced from trusted vendors, and prepared and stored properly, the risks are minimal. Always look for the word ‘sushi-grade’ to ensure a certain level of safety in handling and quality.

Cooling in Confidence

Rapid and sustained cooling prevents bacteria growth. If the fish is not to be consumed immediately, keeping it in an airtight container, placed on top of ice, ensures it stays out of the temperature danger zone.

pinterest pin for poke

The Health Check

For those with medically restrictive diets or concerns, it’s best to consult a professional before including raw fish. But for average, health-conscious consumers, the occasional inclusion of Yellowfin Tuna Poke can be a fantastic addition to a well-rounded diet.

​Nutrition Benefits

Lower in sodium

This recipe relies on the natural salinity from the yellowfin tuna and does not used added soy sauce or coconut aminos for flavor.  This makes this recipe a great fit for anyone who is concerned with sodium, blood pressure or overall heart health.  

Heart-healthy fat

Tuna is a natural source of healthy fats such as omega-3 fatty acids. These fats have been shown to improve heart health, reduce inflammation in the body, and may even help with cognitive function.

Lean protein

Yellowfin tuna is a great source of lean protein, making it an ideal choice for those looking to build muscle or maintain a healthy weight. It also contains essential amino acids that our bodies need for various functions, including tissue repair and hormone production.

Macro Friendly

This recipe delivers protein and carb macros with little fat. It’s made with whole foods and is perfect on it’s own for a low macro day, or it can be combined with more macro dense foods for regular macro or feast day. Check out this post to learn more about macros and the FASTer Way to Fat Loss.

Tuna poke in a blue bowl

Yellowfin Tuna Poke

Prep Time 10 minutes
Total Time 10 minutes
Course Appetizer
Servings 8
Calories 118 kcal

Ingredients
  

  • 1 tablespoon red wine vinegar
  • 2 tablespoons honey optional
  • Grated peel 1 lime
  • 2 tablespoons fresh lime juice
  • 1 garlic clove finely chopped
  • 2 tablespoons finely chopped fresh parsley
  • 2 tablespoons finely chopped fresh mint
  • 1/8 tsp crushed red pepper
  • 3/4 pound sushi-grade Yellowfin tuna cubed
  • 3 cups fresh DOLE® Tropical Gold® Pineapple cut into chunks
  • 2 cups watermelon cut into chunks
  • 1/4 cup finely chopped DOLE Red Onion
  • 1 tablespoon DOLE Green Onion chopped
  • 1 tablespoon pine nuts

Instructions
 

  • Combine vinegar, honey, lime peel, lime juice, garlic, parsley, mint and red pepper in medium bowl.
  • Add tuna and toss to evenly coat. Set aside.Stir together pineapple, watermelon and red onion, in large bowl. Spoon over tuna. Sprinkle with green onion and nuts.

Nutrition

Calories: 118kcalCarbohydrates: 17gProtein: 11gFat: 1gSaturated Fat: 0.2gPolyunsaturated Fat: 1gMonounsaturated Fat: 0.3gTrans Fat: 0.01gCholesterol: 17mgSodium: 22mgPotassium: 336mgFiber: 1gSugar: 13gVitamin A: 425IUVitamin C: 36mgCalcium: 20mgIron: 1mg
Keyword low macro, poke, protein
Tried this recipe?Let us know how it was!

About Me

I’m Melanie.

I’m a chef, registered dietitian, foodie, wife and mom.
If you’re looking for quick and healthy meal inspiration that supports your health goals while feeding the rest of your family (including the kiddoes) well, then you’ve come to the right place!

Melanie Marcus Selfie

Two ingredient soup hack (creamy + nourishing)

As a mom and dietitian, I’m always on the hunt to make something wholesome and easy to feed myself and my kids – and this one hits the mark for both. You can warm up your soul with this quick and easy two-ingredient soup hack that is perfect for those busy weekdays or whenever you need a quick dinner fix. It also happens to be an excellent way to get your kids to eat vegetables! Plus you can add to it to create a macro balanced meal or snack.  It is literally the easiest soup recipes I have ever tested.

This recipe is built on the convenience of frozen mirepoix and chicken broth from the grocery store, making it a great go-to meal when you’re short on time.

Jump to Recipe

Ingredients and Alternatives:

For this basic recipe, you will only need two main ingredients, frozen mirepoix and broth, but you can add additional ingredients to customize the soup to your own preference. 

Frozen mirepoix

  • This is a combination of pre-diced celery, onion and carrot.  I usually have a bag in the freezer.  
  • This soup is equally as good with fresh mirepoix, my local Trader Joe’s and Harris Teeter always have it available in the produce aisle.  When I buy fresh, I generally try to cook it the same day.  
  • You could always use 3/4 cup each of diced carrots and celery with 1 cup of diced onion.  
Chopped onions, carrots, leeks and turnips for soup.

Chicken stock

Bowl of broth herbs and spices to make chicken soup
  • Vegetable stock is a perfect alternative if you’re vegan, vegetarian or trying to follow a more plant based lifestyle.
  • Beef stock will add a deeper umami flavor to this soup.
  • Turkey stock is a great alternative to chicken stock.
  • Bone broth may also be used.  This option will offer a more protein rich soup.  

​Make it your own

  • Feel free to add fresh herbs, such as thyme or rosemary, to elevate the soup’s flavor, or hot sauce to add an extra kick.
  • Try adding a can of tomatoes to make a tomato-based soup.
  • Grate or add a cube of fresh ginger to the mirepoix for a nutrient and flavor boost.
  • Serve with poached shrimp for an elegant starter or light lunch.
Jump to Recipe

Steps to Make It:

  1. Start by heating up a large pot on medium heat and adding a tablespoon of olive oil.
  2. Add the frozen mirepoix mixture and cook for 5-7 minutes until it’s soft and fragrant.
  3. Pour in the chicken or vegetable broth, enough to cover the mirepoix, and let it come to a boil.
  4. Turn down the heat and let the soup simmer for at least 15 minutes.
  5. Use an immersion blender to puree the soup until you reach the desired consistency.
  6. If you want a thinner soup, add more warm chicken or veggie stock and blend.  
  7. Serve hot with toppings of your choice.
Home blender

The beauty of this recipe is that it is perfect for anyone looking for a warm and hearty soup without having to spend hours in the kitchen. This is perfect for those who are seeking a healthy option but don’t want to sacrifice flavor.

Interesting Ways to Serve It:

Bowl of creamy soup decoreated with crema and herbs

If you’re looking to mix things up, try serving this soup as a base for a poached egg. 

You can also roast sweet potato cubes and add them to the soup for a seasonal twist. 

For extra creaminess, add a dollop of Greek yogurt, (heavy cream or sour cream work too!) 

 Serve with crusty bread, green onions, and black pepper.

Top with croutons or toasted pumpkin seeds for an extra crunch.

This two-ingredient soup is an easy favorite during any time of year and is perfect for children and adults alike.

How to store It:

You can pop any leftover soup in the freezer in an airtight container for a quick and easy lunch. I recommend pouring into pint containers for easy meal prepping and portioning.

Nutrition & Macros:

This soup is packed with nutrients from the vegetables and broth. Mirepoix, made from a mix of carrots, celery, and onions, is an excellent source of vitamins and fiber. It is also great for hydration.

It has about 100 calories per serving and is made with real whole food ingredients.

  • Carbohydrates 5g
  • Protein 6g
  • Fat 3g

These values may change if you use a different broth such as bone broth or vegetable broth.

If you’re following the FASTer Way, save this recipe for low macro day. It’s will definitely help you feel full and hit your macro targets.

If you’re in a soup mood, you should try this split lentil soup recipe. It’s high protein and fiber gets better with time.

Don’t hesitate to make it your own by adding your own twist to the recipe. Happy cooking!

delicious pumpkin soup in ceramic bowl

2 Ingredient Soup

This recipes is so easy and comes together quickly for a cozy soup.
Cook Time 45 minutes
Total Time 45 minutes
Course Soup
Cuisine American
Servings 4
Calories 109 kcal

Equipment

  • 1 blender

Ingredients
  

  • Frozen Mirepoix
  • 32 ounces chicken stock

Instructions
 

  • Heat 1 tbsp olive oil in stock pot.
  • Add frozen bag of mirepoix and cook over medium heat until translucent and soft. About 10 minutes.
  • Add broth or stock to vegetables and let simmer for 20 minutes.
  • Transfer hot soup to blender and blend until smooth.
  • Serve and enjoy

Nutrition

Serving: 4gCalories: 109kcalCarbohydrates: 15gProtein: 6gFat: 3gSaturated Fat: 1gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 1gCholesterol: 7mgSodium: 374mgPotassium: 238mgFiber: 2gSugar: 7gVitamin A: 35IUVitamin C: 4mgCalcium: 9mgIron: 0.5mg
Keyword easy, kid friendly
Tried this recipe?Let us know how it was!

About Me

I’m Melanie.

I’m a chef, registered dietitian, foodie, wife and mom.
If you’re looking for quick and healthy meal inspiration that supports your health goals while feeding the rest of your family (including the kiddoes) well, then you’ve come to the right place!

Melanie Marcus Selfie

Mom’s Best Ever Whole-Wheat zucchini bread recipe

I enjoyed this delicious zucchini bread recipe frequently during my childhood. It was a go-to option for quick breakfast, an after-school snack, and as an adult, a sweet(ish) after dinner treat. One of our family favorites was the blueberry zucchini bread, baked to perfection in a bundt pan. During prime zucchini season, the irresistible aroma of freshly baked loaves would fill the air, waiting to be packaged and frozen for later indulgence.  What a great memory – and now I share it with my children.

Jump to Recipe

Now that I have my own garden, growing zucchini plants successfully has been quite the challenge.  I’ve learned first hand that squash bugs can take out your crop within a week if you’re not prepared – and to grow them in North Carolina is a labor of love.  After three years of watching my plants die, this year I was ready and have been able to grow amazing zucchini through August! If you are a successful gardener, bookmark this page so you can make this wholesome zucchini bread recipe anytime.  You won’t regret it!

Ingredients and Substitutions for Walnut Zucchini Bread

  • Walnuts – preferably toasted!  Always store walnuts in the fridge to maintain freshness.  
  • Eggs – It’s best to use room temperature eggs.  Also, you can use up to two flax eggs in this recipe if you want.  
  • Sugar – the original recipe called for 2 cups of sugar. If you want to limit sugar, you can go down to 3/4 cup instead – which is what I do! Coconut sugar can be used instead of white sugar if you like.  I don’t recommend using honey or maple syrup because they’ll add extra moisture.  
  • Vegetable Oil – any oil will work.  I’ve used canola oil, olive oil, coconut oil and rapeseed oil and they all turned out well.  Keep in mind that certain oils will impart flavor and potentially more saturated fat than others.  
  • Apple Sauce – I use unsweetened apple sauce to help keep the bread moist.  You can also use plain greek yogurt or mashed banana. 
  • Unsifted White Whole Wheat Flour – You can use half whole wheat (whole grain flour) and half white flour to  bump up nutrients from whole grains.  All purpose flour or AP flour will also work well.
  • Baking Soda
  • Salt
  • Cinnamon
  • Baking Powder 
  • Zucchini shred using food processor or box grater.  This recipe calls for two cups of grated zucchini, I tend to use about 2 1/2 cups or one large zucchini. But remember to remove the seeds!!  Smaller zucchini are more desirable for their smaller, more digestable seeds.  If your zucchini is large, you will need to scoop them out.  
  • Vanilla extract
  • Optional mix ins :  blueberries, raisins, chocolate chips, lemon zest
Jump to Recipe

It’s so good that I’ll even make it in winter!

About white whole-wheat flour

White whole wheat flour is a healthier alternative to traditional all-purpose flour because it is made from whole grains rather than refined grains. Unlike other types of whole wheat flour, white whole wheat flour is made from a variety of wheat that has a lighter color and milder flavor, making it more appealing to those who are used to the taste of white flour. White whole wheat flour retains the bran and germ of the wheat, which are packed with fiber, vitamins, and minerals that are beneficial for our health. 

How to make the best zucchini bread

I love a short and simple quick bread recipes, and this one is my favorite.  

  • First things first, preheat oven to 350F and line two bread pans (aka loaf pan) with parchment paper and spray with nonstick spray.  You can also use one bunt pan.
  • In a large bowl, beat eggs (plus flax eggs) if you’re using, sugar, applesauce and oil. I like to do this by hand, but you can use your stand mixer with paddle attachment.  
  • Next, in a medium bowl combine all of the dry ingredients.  Whisk flour mixture well before gradually adding to wet ingredients.  
  • Now mix in zucchini.  
  • Last stir in walnuts and vanilla.
  • Pour batter into prepared pan or divide batter into two loaf pans and bake at 350F for about 1 hour or until toothpick comes out clean.  Cooking time may vary slightly depending on the moisture content of the zucchini.    
  • When it comes out of the oven, set the pans on a cooling rack and cover with a clean kitchen towel.

How to freeze this classic zucchini bread

  • For best results, let your breads rest on a wire rack until cool to touch. This helps ensure that excess moisture has evaporated and doesn’t get trapped inside.  
  • Wrap tightly with aluminum foil.
  • Then label freezer-safe bag with date they were made.  
  • One loaf will fit into one gallon size plastic bag.  
  • Freeze completely in the coldest part of the freezer.  
  • When you’re ready to enjoy your zucchini walnut bread simply take out of the freezer the night before so you can have it the next day.

When to eat zucchini bread

1.  Serve for breakfast instead of store bought muffins.  

2.  Bring a loaf of zucchini bread to the office to share with co-workers

3.  Enjoy a warm slice with a little butter. There’s nothing like it.  

4.  Cut into individual slices and wrap with plastic wrap.  Store in a freezer safe bag in the freezer for a healthy snack anytime.  

The best part about this whole wheat zucchini bread recipe is that it makes two loaves!  It’s a quick bread batter that is sure to rival your favorite banana bread or pumpkin bread. For me, there is just something incredibly satisfying about this homemade treat – perhaps it was the inclusion of toasted walnuts, adding a perfect crunch to every bite.

Let me know if you try it for yourself!!  

Mom’s Walnut Zucchini Bread

Prep Time 15 minutes
Cook Time 50 minutes
Total Time 1 hour 5 minutes
Course Breakfast
Cuisine American
Servings 16
Calories 288 kcal

Ingredients
  

  • 4 each eggs
  • 1 cup sugar
  • 1 cup vegetable oil
  • 1 tsp vanilla
  • 2/3 cup unsweetened applesauce
  • 3.5 cups white whole wheat flour unsifted
  • 1.5 tsp baking soda
  • 1.5 tsp salt
  • 1 tsp cinnamon
  • 3/4 tsp baking powder
  • 2 cups shredded zucchini
  • 1/2 cup walnuts toasted and chopped

Instructions
 

  • Mix eggs, sugar, oil, applesauce and vanilla in a large bowl.
  • In another bowl, combine all dry ingredients.
  • Gradually add dry ingredients to wet ingredients.
  • Fold in zucchini and walnuts
  • Pour into 2 prepared loaf pans, or 1 bundt pan.

Nutrition

Serving: 16gCalories: 288kcalCarbohydrates: 33gProtein: 4gFat: 17gSaturated Fat: 2gPolyunsaturated Fat: 10gMonounsaturated Fat: 3gTrans Fat: 0.1gCholesterol: 1mgSodium: 343mgPotassium: 95mgFiber: 3gSugar: 14gVitamin A: 36IUVitamin C: 3mgCalcium: 37mgIron: 1mg
Tried this recipe?Let us know how it was!

About Me

I’m Melanie.

I’m a chef, registered dietitian, foodie, wife and mom.
If you’re looking for quick and healthy meal inspiration that supports your health goals while feeding the rest of your family (including the kiddoes) well, then you’ve come to the right place!

Melanie Marcus Selfie

How to make a vegan Starbucks cold cream copycat

One of my absolute joys during this time of year is strolling around with a warm indulgent beverage in hand from my favorite local coffee shop – or Starbucks. 😌💕 Personally I love a grande Americano with soy milk, or a Starbucks pumpkin spice latte, but any warm and creamy but not too sweet beverage will do!

Doing that everyday, however gets a bit steep on the pocket and sometimes packed with calorie-laden, high-fat dairy… so I gotta savor it judiciously. BUT, here comes the game-changer: dairy-free cold foam! And the best part is that you can make it yourself at home!  The perfect swirl to crown my coffee creations. 😍 No guilt, just pure delight! Let me show you how! 🙌☕️

crop unrecognizable woman stirring sweet latte with straw

With just a few simple ingredients and a little time, I truly think this is one of the best ways to jazz up your own coffee for less money at home.  It’s actually a cool way to up-cycle chickpea liquid AKA aquafaba which typically is something that would be poured down the drain!  

Jump to Recipe

Why would you want to make a vegan cold foam?  

Well, it’s vegan, dairy-free, and packed with a light and creamy texture. Not to mention it’s super easy to make – all you’ll need is some sugar, aquafaba (the liquid from a can of chickpeas), cornstarch, and a mixer with whisk attachment. 

vegan diy cold foam iced coffee
  • If you’re trying to avoid dairy.  Many people are lactose intolerant and don’t even know it!  If that’s you, eliminating dairy can help ease stomach upset and bloating!
  • If you’re trying to limit added calories from saturated fat.  Full fat dairy makes an amazing foam, but it’s also full of saturated fat which could be a concern if you are trying to follow a heart healthy diet.  
  • If you want a lower calorie option.  Fat equals flavor and is double the calories of protein and carbohydrate, so everything that makes a cold creme appealing, will cost you in the calorie department.  This vegan cold foam does have some added sugar, but it doesn’t have any fat which means it’s macro friendly! 
  • If you are trying to follow an animal free lifestyle.  
  • If you are trying to live a vegan lifestyle and missing your sweet cold cream topping!  
  • If you’re looking for a creamy topping that foams better than your average plant milk!
  • You want to make morning coffee time extra special.  
  • You realize that non-dairy milk just doesn’t foam the same way as regular.  
  • ​Make a double batch to use on top of any dessert as a whipped cream alternative.  

I’ve noticed that oat milk, almond milk and soy milk just don’t foam the same way as whole milk or heavy cream.  (It’s because they have a much lower fat content, so they don’t get as airy.)  Coconut milk whips really well, but if you are trying to avoid saturated fat or have a heart condition, coconut milk should be avoided.  

Ingredients and Substitutions

  • Canned chickpeas – Any brand will do.  Personally I like to use Goya canned chickpeas for this recipe.  
  • Powdered sugar – Powdered sugar helps keep the creamy smooth consistency of the final whip.  You could use granulated sugar in a pinch, but it may be more grainy.  Brown sugar will be too dense and result in a flatter result.  
  • Cornstarch – This helps with texture.  You could also use cream of tartar.  
  • Vanilla extract – You can experiment with different flavors, but vanilla is classic.  A tiny drop of almond extract, even peppermint could be interesting too!  
  • I recommend making this in a traditional stand mixer, but a hand mixer or a high speed blender such as a Vitamix will work well. If you’re making a triple batch an immersion blender could be an option.  For it to work, you need to have enough liquid to blend so it can blend under the liquids surface.  A mini handheld frother doesn’t have enough umph for this recipe.  
Jump to Recipe

How to make vegan cold creme

First drain your chickpeas and reserve the chickpea liquid.  You will get about 1/2 cup.  

Next reduce this liquid by half over medium heat in a frying pan.  

Then whip the reduced aquafaba in your mixer for about 1 minute.  Then add your remaining ingredients- cornstarch, powdered sugar and vanilla and let it mix for 8-10 minutes until stiff peaks form.

You’re going to be amazed by how quickly this creamy foam comes together!!

What is aquafaba

Aquafaba is the starchy water from your can of trusty chickpeas.  When chickpeas are placed in the can, water is added and then they are sealed and cooked.  The water then becomes starchy during the cooking process.  As a result it can be used in a variety of ways and they behave similarly to egg whites!  

How to use dairy free cold cream

  • On top of any cold brew coffee recipe, french press, iced coffee or any iced drink for that matter
  • Serve on top of hot tea drinks like English breakfast.
  • Create your own Starbucks drinks at home by combining espresso with simple syrup topped with your homemade cold foam and a dusting of pumpkin spice!
  • Serve it instead of foamed milk or whipped cream.
  • Consider this topping a vegan meringue.  It will even brown if you place it under the broiler!
  • Add a dollop to chocolate milk for kids.  
  • Top puddings or pie for a vegan dessert.  

There are literally tons of different ways you can use this sweet cream foam.  Let me know how you use it!!

This recipe will replace any dairy cold foam recipe and last for five days in the fridge when stored in an airtight container. A mason jar or a small pint container works perfectly for this!      

Share this easy Starbucks copycat recipe with your best girlfriends who love vanilla sweet cream cold foam just as much as you do!

Calorie and nutrition info

Aquafaba typically has about 3-5 calories per tablespoon, mostly from carbohydrates. For the purposes of this recipe, I used 4 calories per tablespoon.

Aquafaba is vegan and gluten free.

This vegan cold cream recipe has about 63g carbs and zero protein, fat or fiber.

 

iced coffee with cold foam

Vegan DIY Starbucks Cold Cream

A dairy and animal free creamy topping for any hot or cold coffee beverage!
Prep Time 2 minutes
Cook Time 5 minutes
8 minutes
Total Time 15 minutes
Course Drinks
Servings 4
Calories 66 kcal

Equipment

  • 1 stand mixer

Ingredients
  

  • 1 can chickpeas about 1/2 cup liquid
  • 1/4 cup cornstarch
  • 3 tbsp powdered sugar
  • 1 tsp vanilla

Instructions
 

  • Drain a can of chickpeas and reserve liquid.
  • Reduce chickpea liquid by half. This should be about 1/4 cup.
  • Add liquid to stand mixer and blend with remaining ingredients for 8-10 minutes until stiff peaks form.

Notes

Store in an airtight container in the refrigerator for up to 5 days.  

Nutrition

Calories: 66kcal
Keyword easy, vegan
Tried this recipe?Let us know how it was!

References

Aquafaba Nutrition.(November 13, 2023) https://aquafaba.com/nutrition.html

Easy fried rice for one

Are you looking for an easy and tasty weeknight dinner that won’t take all night to make? Well, look no further than this super fast fried rice! You can may also like my egg roll in a bowl or easy ricotta pasta recipes – so check them out if you have time. But this delicious fried rice is my go to for busy weeknights since it has minimal ingredients and takes way less than 30 minutes from start to finish.

Plus, you can customize this basic recipe by using whatever vegetables or proteins you have in your fridge whether they are fresh or frozen. Keep reading to learn how my step-by-step guide will help you whip up a batch of irresistible fried rice in no time flat. It can also be made as a side dish for two or easily made to feed the entire family.

Jump to Recipe

Ingredients you need for this easy fried rice recipe

  • Toasted sesame oil – Other neutral oil such as vegetable oil, canola oil or olive oil will work well too here but sesame oil adds a lot of flavor.
  • Garlic – this is a classic flavor component, so don’t skimp. You can mince whole fresh garlic, use jarred minced garlic or frozen cubes are a great way to add flavor.
  • Fresh ginger – I like to use frozen cubes to keep this simple, but you can also grate fresh ginger.
  • Mixed vegetables – think fresh veggies like broccoli, bok choy, carrot, bell pepper, zucchini, green peas, green beans, onions, mini corn, bell peppers. A bag of frozen veggies will work here too.
  • Brown rice – I like to use brown rice, but it’s a matter of personal preference. Any rice will work. Leftover rice is a fabulous option if you have it. But white rice or cauliflower rice are also good substitutes. Just be sure any of the rice is pre-cooked and cooled. In fact, cold rice works best for fried rice recipes.
  • Gluten-free tamari – low sodium soy sauce, coconut aminos, even regular soy sauce will work but it does have gluten. These are all interchangeable so just use what you have.
  • Whole egg – We fry them sunny side up, but I also like to scramble the egg into the rice the way my mom used to do it for us, so it’s just personal preference.
  • They key is to use a hot wok or well heated frying pan to make sure everything cooks evenly!
  • optional toppings: Sriracha, green onions, bean sprouts, cilantro, sesame seeds, cubed tofu, or protein of choice such as leftover chicken.
Jump to Recipe

Steps to make classic fried rice

  1. Heat the oil in a large skillet or large wok over high heat.
  2. When the oil is hot, add the garlic, ginger, and chopped vegetables and cook over medium-high heat .
  3. Stir-fry the vegetables for about 5 minutes, until lightly browned and softened. Keep the ingredients moving so they cook evenly.
  4. Add the rice and cook, for another 3 minutes, then add the soy sauce and cook for 1 minute more. 
  5. Let the rice cook, undisturbed for 1-2 minutes if you like crispy bits in your fried rice.  
  6. Remove rice from panServe with sriracha.

What kind of rice is best to use for fried rice?

Personally I love to use leftover cooked rice from takeout. Day-old rice works really well because the individual grains maintain their texture as opposed to getting mushy. While jasmine rice is popular because of its aroma and flavor, but it tends to naturally have wetter consistency that helps it clump together.

  • If you have a rice cooker – Make the most of it by making a larger batch of fresh rice, let it return to room temperature and then freeze on a sheet pan in a single layer to use for later weeknight meals.
  • Microwaveable packets of long-grain rice are great for this type of quick cooking. They are also the best way to keep on hand in your pantry to make a complete meal in under 2 minutes!
  • Frozen brown or white long grain rice are other good options. I recommend that you microwave just before you add to the cooked vegetables. Though I find that rice doesn’t get as crispy with this method.

As you can see there are several types of rice you can use.

Here’s a secret for good fried rice: Cook your rice until it’s al dente, which means it has a little bite left to it. This prevents your fried rice from becoming mushy as you add sauces to your stir fry.

Tips for adding more flavor

When making dishes that include soy sauce, you may think more soy sauce is better. While you don’t want to skimp, it could become very one note if you use too much. Here’s what I recommend instead.

Make your fried rice with quantities listed in the ingredient list. Then taste it. While it may need more soy sauce for your liking, it’s important to remember that 15 milliliters or 1 Tablespoon of soy sauce has 920 milligrams of sodium. That’s 38% of the daily recommended value, and just about half of what the American Heart Association recommends for a heart healthy diet.

Instead of adding more soy sauce, you may want to sprinkle with a small amount of kosher salt to help bring out some high notes.

Alternatively, use lemon or lime juice! Citrus helps bring balance to salty or fatty foods and helps your tongue and mind appreciate the flavors. Just give a squeeze over the top and taste the difference for yourself!

If you happen to have leftovers, store your homemade fried rice in the refrigerator in an airtight container.

Calorie information

This recipe is really macro friendly because it has a significant source of fiber, plus you can modify the fat, protein or carbohydrate to meet your needs easily!

Calories 456

Fat 12 grams

Saturated 2grams

Sodium 571 grams

Protein 16 grams

Fiber 7 grams

About Me

I’m Melanie.

I’m a chef, registered dietitian, foodie, wife and mom.
If you’re looking for quick and healthy meal inspiration that supports your health goals while feeding the rest of your family (including the kiddoes) well, then you’ve come to the right place!

Melanie Marcus Selfie

Quick Fried Rice for One

Prep Time 2 minutes
Cook Time 11 minutes
Total Time 13 minutes
Course Main Course, Side Dish
Calories 456 kcal

Ingredients
  

  • 1 tsp toasted sesame oil
  • 1 clove garlic minced
  • 2 tsp fresh ginger minced
  • 2 cups vegetables chopped
  • 1 cup cooked brown rice cooled
  • 2 tsp low sodium soy sauce
  • 1 egg fried
  • edamame, shrimp, tofu, green onion, sesame seeds, sriracha

Instructions
 

  • Heat the oil in a large nonstick skillet over high heat.
  • When the oil is hot, add the garlic, ginger, and chopped vegetables.
  • Stir-fry the vegetables for about 5 minutes, until lightly browned and softened.  Keep the ingredients moving so they cook evenly.
    Add the rice and cook, for another 3 minutes, then add the soy sauce and cook for 1 minute more. 
  • Let the rice cook, undisturbed for 1-2 minutes if you like crispy bits in your fried rice.  
  • Transfer your rice to serving bowl and top with fried egg and additional toppings if desired.

Nutrition

Calories: 456kcal
Tried this recipe?Let us know how it was!

Creamy Ricotta Pasta with Veggies and Pine nuts

Our family likes mac and cheese. But there’s a limit to how many nights in a row that I can make that blue box! I like this recipe because it requires minimal and simple ingredients, plus it changes up the usual tomato sauce that we have in regular rotation. You may only need to pick up 3 or 4 items – like lemon or ricotta, pasta or broccoli for a quick crowd pleasing creamy pasta. Also play around with the vegetables that you include to use up what you have on hand. It’s a great recipe to put in the rotation for meatless Mondays or any day of the week. It’s just one of those dishes that is good any time of year.

Let me know if you try it!

Ingredients and substitutions for this creamy ricotta sauce and pasta recipe

  • Broccoli florets – break down a whole head of broccoli into small florets or use pre cut and cleaned veggies.
  • Fresh lemon – we’re using both the zest and the juice in this recipe so go with fresh
  • Pasta – I like short pasta with a shape that will catch the sauce. We’ve had it with rotini and pasta shells and it was great! It will also work with whole grain, brown rice or quinoa pasta. Use whichever your family likes.
  • Ricotta cheese – I’m suggesting a part skim ricotta cheese to help limit saturated fat, which also helps reduce total calories. You could absolutely use a whole milk ricotta for a richer and creamer dish. I like ricotta cheese because it adds a bit of protein too.
  • Salt and pepper – use these to season your pasta and sauce as you cook. The final result will be bland if you don’t!
  • Handful of basil – I love using fresh if I have it, but you could also use frozen and mix it in with the ricotta for a herby version!
  • Optional – chili flakes, parmesan cheese and pine nuts. If you don’t have them, don’t worry. If you do have them, use these to top the finial dishes before serving. You could even used up crumbled bacon and frozen peas for a traditional combo.

How to make creamy ricotta pasta step by step

  1. Bring a large pot of salted water to a boil over high heat. Then zest and juice the lemon into a small bowl and set aside.
  2. Add the pasta to the boiling water and cook according to package directions for al dente. Two minutes before it’s al dente, add the broccoli and let cook for last two minutes.  
  3. Reserve 1 cup of the pasta water when you drain the pasta and broccoli.  
  4. Mix lemon zest, lemon juice, and 1 cup ricotta cheese. You can use a food processor or just mix really well with a wooden spoon. Season to taste with salt and pepper.  
  5. When the pasta reaches 2 minutes less than al dente, add the broccoli florets and cook for the remaining 2 minutes. 
  6. Return the hot pasta and broccoli to the pot. Add the ricotta mixture and 1/4 cup pasta water. Stir, adding more pasta water as needed, until the sauce coats and clings to the pasta. Taste and season with black pepper and Parmesan cheese, basil and red pepper flakes and pine nuts if desired.

The best part is you can also substitute any other vegetables you have on hand. Even leftover roasted cauliflower, and carrots could mix in well here.  

What to serve with creamy ricotta pasta

The nice thing is you really don’t need to serve anything else, but if you wanted to go the extra step here are a few ideas.

  • simple side salad
  • roasted chickpeas
  • roasted chicken or pork chops
  • sautéed greens
  • fresh diced tomatoes

How to store creamy ricotta pasta

If we have leftovers I like to store them in quart containers and then reheat in a pan with a little chicken broth or water to revive the sauce. Once the pasta comes down to room temperature, store it in an airtight container for up to three days.

Nutrition and macros

I make this recipe with brown rice pasta or traditional wheat pasta. But you could use the sauce over palm noodles or zucchini spirals if you needed to follow a low carb or lower calorie diet.

337calories

5g Fat 62g Carb 11g Pro 3g Fiber

creamy ricotta pasta

Creamy Ricotta Pasta

Super fast and nearly one pot meal for any day of the week
Prep Time 5 minutes
Cook Time 12 minutes
Total Time 17 minutes
Course Main Course
Cuisine American
Servings 6
Calories 337 kcal

Equipment

  • 1 large pot
  • 1 food processor or large bowl

Ingredients
  

  • 2 cups broccoli florets
  • 1 each lemon zest and juice
  • 1 pound pasta any kind you like
  • 1 handful fresh basil
  • red pepper flakes, parmesan and pine nuts optional

Instructions
 

  • Bring a large pot of water to a boil over high heat.  Then zest and juice the lemon into a small bowl and set aside.
  • Add the pasta to the boiling water.  Two minutes before it’s al dente, add the broccoli and let cook for last two minutes.  Reserve 1/2 cup pasta water when you drain the pasta and broccoli.  
  • Mix lemon zest, lemon juice, and 1 cup ricotta cheese.  You can use a food processor  or just mix really well with a wooden spoon.  Season to taste with salt and pepper.  
  • When the pasta reaches 2 minutes less than al dente, add the broccoli florets and cook for the remaining 2 minutes. 
  • Return the pasta and broccoli to the pot. Add the ricotta mixture and 1/4 cup pasta water. Stir, adding more pasta water as needed, until the sauce coats and clings to the pasta. Taste and season with black pepper and Parmesan cheese, basil and red pepper flakes and pine nuts if desired.

Nutrition

Calories: 337kcal
Tried this recipe?Let us know how it was!

About Me

I’m Melanie.

I’m a chef, registered dietitian, foodie, wife and mom.
If you’re looking for quick and healthy meal inspiration that supports your health goals while feeding the rest of your family (including the kiddoes) well, then you’ve come to the right place!

Melanie Marcus Selfie

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!

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.

About Me

I’m Melanie.

I’m a chef, registered dietitian, foodie, wife and mom.
If you’re looking for quick and healthy meal inspiration that supports your health goals while feeding the rest of your family (including the kiddoes) well, then you’ve come to the right place!

Melanie Marcus Selfie

Fast and healthy fajita recipe

If you are looking for a quick meal that can be put together within about 25 minutes to feed the whole family on a busy night, KEEP READING!

Jump to Recipe

This recipe keeps things simple

  • One great thing about this recipe is that you make our own spice mix using chili powder, salt and pepper. This helps simplify cabinets from excessive pre-made spices like taco seasoning and fajita seasoning which can overdue sodium.
  • Easily double the recipe to meal prep for the week, or make dinner for a crowd.
  • Limit clean up by pulling this meal together with a simple sheet pan!
  • This base recipe can be served up in a variety of ways and is a healthy option no matter what your dietary restrictions are.
  • Store leftovers in an airtight container in the fridge.

What makes this a healthy recipe?

Jump to Recipe

First let’s talk about the cooking method. Roasting anything on a sheet pan means you’re using less oil and letting the oven do it’s job to impart texture and flavor by dehydrating foods on the pan making it a healthier option.

Next, it uses lean chicken breast which is an excellent source of protein.

Half of this recipe is made from vegetables. Onion strips and red peppers, basic ingredients that are a source of valuable nutrients for immunity and gut health including vitamin c and fiber.

This recipe can easily be modified to accommodate a gluten free diet and it’s a natural way to eat more plant. So if your’e trying to live a plant forward lifestyle, then be sure to bookmark this page for your weekly menu! It’s also a good recipe to have on rotation if you’re trying to achieve a healthy weight or maintain a healthy weight.

Ingredients you need to make sheet pan chicken fajitas

  • olive oil or any neutral oil such as avocado oil
  • chili powder – you could add garlic powder or use a fajita seasoning mix if you have it on hand
  • boneless skinless chicken breasts – you could use boneless skinless chicken thighs, shrimp, steak or tofu but cooking times will vary.
  • lime/ lime juice
  • green bell peppers & red bell peppers – you can use any kind of fresh vegetables you’d like yellow peppers work well here too!
  • yellow onion – you could use red onion but it will be sharper, green onions will add color and can be left whole.
  • corn tortillas or flour tortilla – corn tortillas are naturally gluten free.
  • kosher salt and pepper

Optional ingredients and fajita toppings

  • Monterey jack cheese
  • Guacamole
  • Sour cream
  • Hot sauce
  • Salsa
  • Pico de gallo
  • Avocado slices

Equipment you need to make healthy chicken fajitas

We’re keeping the equipment list simple by employing our trusty baking sheet. Other recipes may call for using a cast iron skillet, grill pan or instant pot, but I really think this is the simplest and cleanest way to make this great recipe.

Turn easy chicken fajitas into a complete meal

Chicken Fajitas on corn tortillas
  • Enjoy your chicken strips and fajita veggies in warm tortillas with your favorite toppings
  • If you’re trying to follow a low carb diet plan, try wrapping this chicken fajita recipe in lettuce wraps made from iceberg lettuce
  • Another low carb option is to enjoy this recipe as a fajita bowl. Forget the wraps and rice, substitute riced palm noodles or cauliflower rice instead.
  • To amp up nutrition and fiber try serving with whole wheat tortilla or brown rice instead of white rice.
  • Serve with warm black beans for added protein and fiber

What are the macros?

If you divide this recipe into 4 servings, it will provide you with:

Calories: 292

Protein: 39g

Carbohydrate: 12g

Fat:11g

Fiber:4g

Note: Optional ingredients and tortillas of choice are not included in macros. It’s easy enough to log them separately as you customize your toppings and wraps! Learn more about macros here!

Week-night Fajitas

Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Course Main Course
Cuisine Mexican

Ingredients
  

  • 1 tbsp chili powder
  • 3 bell peppers sliced into strips
  • yellow onion sliced into strips
  • 2 tbsp olive oil
  • 1.5 pounds chicken breast 1/4 inch strips
  • 1 lime

optional

  • 8 corn tortillas
  • sour cream
  • cheese
  • salsa
  • avocado

Instructions
 

  • Combine chili with 2 teaspoons salt and pepper to taste.
  • Season peppers and onion with half of the seasoning mix and 1 tablespoon oil.
  • Spread veggies on sheet pan and broil for 5 minutes until brown.
  • Season chicken with remaining seasoning mix.
  • Then layer sliced chicken on top of cooked vegetables. Return to oven for 10-12 minutes under broiler until chicken reaches 165F internal temperature.
  • Eat with tortillas or over rice and toppings of choice.
Tried this recipe?Let us know how it was!

Simple Eggless Banana Muffin Recipe (with Flax)

Muffins are on a weekly rotation in our house. Whether they’re store bought or homemade, we love them. Enjoyed with a hot cup of coffee or a tall glass of milk, does a better, more convenient go-to breakfast or snack exist? Delicious muffins are actually quite easy to whip up, and they can easily be made without eggs – and they’re super easy to batch cook! In fact, you can even make vegan muffins quite easily with just a few substitutions.

I found this recipe online several years ago, jotted it down in my kitchen notebook and have been using it ever since!

Jump to Recipe

Why would I want to make eggless muffins?

Eggs are a nutrient dense food to have in your fridge, but there are times when they’re not available. More recently, they’ve become quite expensive and are about 3x’s the price they were just a year or two ago.

There are also those with egg allergies or dietary preferences such as vegan that simply choose not to eat eggs.

Making egg-free banana muffins with a flax egg is a great way to incorporate healthy plant based fat into your diet as well. My kids don’t even know the flax is in there!

My favorite Banana Muffin Recipe

I’ve tried a lot of banana muffin recipes. Many are high in fat and refined sugars, and the “better for you versions” often flop. My favorite recipe uses a combo of apple cider vinegar and flax seed that just gives them an overall comforting flavor, especially when they come right out of the oven. I also love this recipe because I can make them in a large mixing bowl and don’t have to pull out the stand mixer!

Jump to Recipe

Ingredients you need for these quick eggless banana muffins

  • ground flaxseed
  • whole wheat flour
  • all purpose flour
  • warm water
  • cinnamon
  • nutmeg
  • baking powder
  • baking soda
  • kosher salt
  • 1% milk
  • apple cider vinegar
  • maple syrup
  • canola or grape-seed oil, any neutral oil
  • vanilla extract
  • mashed overripe bananas
  • mini chocolate chips

Additions and Substitutions

What if I don’t have apple cider vinegar?

White vinegar or lemon juice will work well too! I would not suggest using a balsamic vinegar because that flavor is quite distinct. If you don’t have any vinegar on hand, you can also leave it out.

What can I use instead of whole wheat flour?

For this recipe, I like to use a flour mixture. It helps limit the number of different flours that I have in my pantry. You could easily use a whole wheat pastry flour or a white whole wheat flour instead. Alternatively, I have used all white flour without an issue in this recipe. When I’ve used 100% all purpose flour instead of a blend, I’ve found the muffin batter was just a bit thick and needed 1/4 cup more milk.

What can I use instead of flax seed?

Use 2 eggs and omit the water instead! No problem :). Read more about the flax egg here.

What can I use instead of maple syrup?

The natural sweetness from mashed bananas is enhanced by maple syrup but you could easily use an equal amount of agave or even honey. In an absolute pinch, you could use white sugar in this recipe, but I prefer to recommend more natural sources of sweetness.

Which oil is best to use?

Almost any oil will work here. Vegetable oil, sunflower oil even olive oil will work if you like the flavor! Melted butter is traditionally used in muffins to create a fluffy texture, but we use oil instead. Because oil is a fat that is liquid at room temperature, it’s a more heart healthy alternative. Coconut oil would work in this recipe but it would increase the saturated fat and contribute a distinct flavor.

Can I leave the chocolate chips out?

Yes, but I don’t know why you’d want to! Just kidding, there is a time and place for everything. I often make them without any add ins, and they disappear just as quickly! You can also add raisins, white chocolate chips, chopped walnuts or fresh blueberries.

Can I leave out the milk?

If you don’t have milk on hand or follow a dairy free lifestyle, soy milk, oat milk or almond milk will work perfectly fine. You could also use lactose free milk, unsweetened vanilla almond milk or a light refrigerated coconut milk instead. You could also use full fat milk or even fat free milk if that is what you have on hand.

Jump to Recipe

How to make a moist eggless banana muffin

First, preheat the oven to 350F.

Next, prepare your muffin pan by lining with paper liners. If you don’t have muffin cups, spray the muffin tray with nonstick spray.

Then, combine all of the dry ingredients in a large bowl.

Combine, all of the wet ingredients in another bowl. I like to use a 4 cup measurer for this.

Then add half the dry ingredients into the wet, and mix until combined. Add the remaining dry ingredients.

Once combined, add your optional mix in’s

Pour batter in to prepared muffin tin. I like to use an ice cream scoop or 1/3 cup measuring cup to ensure they’re all the same size.

This is a good time to add more optional mix in’s to the top of the muffins! OR, skip mixing them in and just add a few for interest on top! This is what they do at the coffee shop with caster sugar. They sprinkle it on top for extra crunch!

Slide the tray onto the center rack of the oven. Be sure it’s a preheated oven!

Set timer for 20 minutes or until a toothpick comes out clean.

Let them cool down on a wire rack and store in the fridge in an airtight container for up to a week!

muffins cooling on tray

Eggless Banana Muffins

Healthy banana muffins made with flax and limited sugars
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Breakfast, Dessert, Snack
Servings 12

Ingredients
  

  • 4 tbsp flax seed ground
  • 4 tbsp water warm
  • 1 cup whole wheat flour
  • 3/4 cup white flour
  • 1 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 tsp kosher salt
  • 2/3 cup 1% milk
  • 1 tbsp apple cider vinegar
  • 1/3 cup maple syrup
  • 1/3 cup neutral oil
  • 1 tsp vanilla
  • 1 cup banana mashed
  • 1/2 cup chocolate chips or other mix ins optional

Instructions
 

  • First, preheat the oven to 350F.
  • Next, prepare your muffin pan by lining with paper liners. If you don't have muffin cups, spray the muffin tray with nonstick spray.
  • Then, combine all of the dry ingredients in a large bowl.
  • Combine, all of the wet ingredients in another bowl. I like to use a 4 cup measurer for this.
  • Then add half the dry ingredients into the wet, and mix until combined. Add the remaining dry ingredients.
  • Once combined, add your optional mix in's.
  • Pour batter in to prepared muffin tin. I like to use an ice cream scoop or 1/3 cup measuring cup to ensure they're all the same size.
  • This is a good time to add more optional mix in's to the top of the muffins! OR, skip mixing them in and just add a few for interest on top! This is what they do at the coffee shop with caster sugar. They sprinkle it on top for extra crunch!
  • Slide the tray onto the center rack of the oven. Be sure it's a preheated oven!
  • Set timer for 20 minutes or until a toothpick comes out clean.
  • Let them cool down on a wire rack and store in the fridge in an airtight container for up to a week!
Keyword muffins
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About Me

I’m Melanie.

I’m a chef, registered dietitian, foodie, wife and mom.
If you’re looking for quick and healthy meal inspiration that supports your health goals while feeding the rest of your family (including the kiddoes) well, then you’ve come to the right place!

Melanie Marcus Selfie