Tag: Plant Forward

Recipe/

The perfect texture rich, cozy fall harvest farro salad

Delicious Autumn Salad

When the calendar turns to November, my usual salad just won’t do. I usually turn to warm and comforting foods, but I find that roasted vegetables on top of arugula are just one of those hearty salads that you just want seconds of! I love this as a meal prep lunch for the work week, but it would also be a beautiful and unexpected addition to any Thanksgiving table.

I am the Registered Dietitian for Dole Food Company and they generously covered the cost of ingredients for this recipe.

What is farro?

farro

Farro is an ancient grain that has a nutty flavor and a pleasantly chewy texture when cooked. It looks a lot like barley. The great thing about it is that it doesn’t get mushy, even if you overcook it!

Ingredients you need for Harvest Farro Salad

  • farro
  • red onion
  • sweet potatoes
  • olive oil
  • salt and cinnamon
  • lemon juice
  • chopped fresh parsley
  • honey
  • baby Arugula
  • pomegranate arils
  • pepitas or pumpkin seeds

Tips for putting it all together!

  • Prepare your farro in advance, according to package directions, remove excess liquid once done cooking.
  • Use a rimmed baking sheet, lined with nonstick foil when roasting vegetables.
  • Let the farro and veggies come to room temperature before laying salad.

Substitutions & Additions

  • Instead of sweet potato you could use butternut squash
  • If you don’t have canned mandarins, use fresh!
  • If you don’t have farro you could use barley, wheat berries, quinoa or whole grain brown rice.
  • Carmelized brussels sprouts would be an amazing addition
  • A beautiful garnish would be goat cheese or feta cheese crumbles.
  • If you don’t have pomegranate arils you could always use chopped apple.
  • If you don’t have lemon juice you can use tangy apple cider vinaigrette or vinegar instead!

Nutrition Rundown

While this salad isn’t gluten free because of the farro, it could easily be made without gluten by substituting another whole and hearty grain. Try quinoa!

This recipe is naturally vegan and vegetarian and chock full of antioxidants from ingredients like arugula, pomegranate, sweet potato and pepitas!

Farro is an excellent source of fiber which helps keep us full, but it also helps keep our digestive system regular and happy! It’s also a wonderful source of complex carbohydrates which provides that immediate satisfaction for the brain, but has the added fiber to be a longer burning fuel for the body. Farro also contributes iron and magnesium to the diet.

How to cook farro

I just followed the package instructions which was to use 1 cup dry farro and 2 cups of water. Bring them to a boil and then reduce down to a simmer and cook for about 40 minutes until all the water was absorbed.

PRO TIP: rinse your farro after it’s done cooking to prevent further cooking!

What to do with leftover farro

I has leftover farro when preparing this recipe, so if that’s the case with you, here are a few ideas to help you.

  • Serve it like oatmeal with milk and honey
  • Fry it up like fried rice with veggies and an egg or shrimp
  • Add it to salads
  • Use it as a base for a grain bowl
  • Mix into sautéed spinach and garlic

If you like this recipe, be sure to check out my family’s special recipe for creamy balsamic salad dressing. It’s amazing for salads but as a marinade too!

Delicious Autumn Salad

Autumn Harvest Salad

Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Course Salad
Servings 8
Calories 251 kcal

Ingredients
  

  • 1 cup dry farro rinsed and drained
  • 1 red onion cut into wedes
  • 1 sweet potato cut into pieces
  • 1/4 cup olive oil
  • 1.5 tsp kosher salt
  • 1/4 tsp cinnamon
  • 1 lemon juiced
  • 1 tbsp chopped parsley
  • 1 tbsp honey
  • 2 cups arugula
  • 1 cup mandarins in juice
  • 1/2 cup pomegranate arils
  • 1/2 cup roasted salted pepitas

Instructions
 

  • Preheat oven to 425°F; line a rimmed baking pan with nonstick foil. Prepare farro as label directs; cool.
  • Toss onion, potato, 1 tablespoon oil, ½ teaspoon salt and cinnamon in a large bowl; spread on prepared pan. Roast onion mixture 25 minutes or until golden brown and tender, stirring once.
  • Whisk lemon juice, parsley, honey and remaining 1 teaspoon salt in a separate large bowl; whisking constantly, slowly drizzle in remaining 3 tablespoons oil to emulsify. Fold in arugula, Mandarins, farro and onion mixture. Makes about 7 cups.
  • Serve salad sprinkled with pomegranate arils and pepitas.

Nutrition

Calories: 251kcal
Keyword autumn
Tried this recipe?Let us know how it was!
Recipe/

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

coconuts on blue background

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

Table of contents

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

Jump to Recipe

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

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

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

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

Jump to Recipe

Here’s the trick to beautiful marbling

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

The dietitian review

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

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

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

What is spirulina?

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

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

5 ways to use spirulina

In addition to adding to your favorite smoothie try:

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

So is it worth it?

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

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

Nutrition

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

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

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

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

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

Coconut Blue Cloud Smoothie

Lightened Up Coconut Blue Cloud Smoothie

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

Equipment

  • 1 High Powered Blender

Ingredients
  

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

Instructions
 

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

Notes

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

References

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

23 Healthy Halloween Recipes Plus Activities that Kids will LOVE!

Healthy Halloween Snacks

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

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

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

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

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

Melanie Marcus MA RD

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

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

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

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

What to stock up on to make Halloween snacks a breeze

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

Make a Halloween Pineapple Jack-o-lantern!

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

Pineapple Jack O Lantern
Print

Pineapple Jack O Lantern

Carve a festive centerpiece for your Halloween season!
Yield: 0
Author: Dole Food Company

Equipment

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

Instructions

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

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

Articles/

How to Cut Papaya – Step by Step

Whole Papaya

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

Table of contents

How to choose a papaya at the store

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

How do you know when it’s ripe?

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

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

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

How to ripen papaya at home

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

What you need to start cutting

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

How to cut your papaya

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

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

Slicing and dicing papaya.

What does papaya taste like?

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

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

What do you do with papaya seeds?

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

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

How to serve papaya?

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

What flavors go well with papaya?

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

How to store papaya?

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

How does papaya fit into my macros?

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

Papaya Nutrition

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

Just one cup of pieces has…

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

And so much more!! 2

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

They’re also rich in antioxidants carotenoids and phenols.

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

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

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

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

References

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

Quick, Simple & Satisfying Weeknight Split Red Lentil Soup Recipe

Red lentil soup

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

Table of contents

Jump to Recipe

What do red lentils taste like?

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

Ingredients and substitutions

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

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

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

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

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

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

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

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

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

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

Chicken Sausage
TJ's mirepoix

How to make hearty red lentil soup?

Jump to Recipe

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

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

Variations

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

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

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

Can I make this dish vegetarian?

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

What to serve with red lentil soup?

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

How to store leftovers

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

What else can I make with red lentils?

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

Nutrition benefits

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

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

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

How does this recipe fit into my macros?

NFP for red lentil soup

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

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

Easy red lentil soup
Portioning out my red lentil soup!

References

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

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

Easy red lentil soup

Easy Split Red Lentil Soup

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

Ingredients
  

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

Instructions
 

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

Nutrition

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

Easy weeknight meals with Dole Sheet Pan Starter Kits!!

Dole Sheet Pan Dinner

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

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

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

Dole Sheet Pan Dinner

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

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

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

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

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

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

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

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

French Onion Turkey Burgers with Veggies

Dole Sheet Pan Turkey Burger

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

Sheet Pan French Onion Sandwich Wraps

Dole Sheet Pan Wrap

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

Lemon Parmesan Sheet Pan Pasta

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

Breakfast Sheet Pan Meal

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

Roasted Chicken & Vegetable Soup

Quick Chicken Soup

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

Herb Salmon & Foil Pack Grillers

Dole Grilled Sheet Pan Dinner

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

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

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

Melanie Marcus MA RD

Are Dole Sheet Pan Meal Starter Kits Macro Balanced?

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

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

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

So where do you find them?

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

For more recipes and meal inspiration check out these links

Recipe/

DIY Dole Whip is back with new pumpkin spice recipe!

pumpkin spice Dole Whip

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

Table of contents

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

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

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

Melanie Marcus MA RD

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

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

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

Ingredients you need for Pumpkin Spice Dole Whip

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

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

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

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

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

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

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

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

As a dietitian I love this recipe because…

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

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

pumpkin spice Dole Whip

Pumpkin Spice Sweet Potato Dole Whip

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

Ingredients
  

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

Instructions
 

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

Notes

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

Nutrition

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

Simple 3 Ingredient Banana Oatmeal Cookies for the win!

The best healthy oat cookie

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

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

Jump to Recipe

On breakfast cookies as a dietitian…

healthy cookie

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

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

Making breakfast cookies from the culinary perspective…

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

Do I have to used rolled oats?

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

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

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

About the bananas

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

What are the best type of oats?

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

When it comes to the PEANUT BUTTER…

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

Chewy vs Crispy?

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

Optional add-ins

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

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

Helpful tips

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

Other tools you need…

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

As a mom…

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

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

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

Tracking Macros?

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

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

When do I make 3 Ingredient Banana Oatmeal Cookies?

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

3 Ingredient Banana Oatmeal Cookies

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

Ingredients
  

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

Instructions
 

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

Nutrition

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

The Vegan (Carrot) Hot Dog Your Kids Will Love!

Vegan Hot Dog

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!!

Jump to Recipe

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: 

Jump to Recipe
  • Acorn squash
  • Butternut squash
  • Pumpkin
  • Red bell peppers
  • Sweet potato
  • Tomatoes

What did I learn from making this recipe? 

It’s super easy.  Marinade and grill.  That’s it. 

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.

Jump to Recipe

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.

Vegan Hot Dog

Southwest Carrot Dog

Dole Food Company
This plant forward option for the classic hotdog from Dole Food Company can't be beat!
Print Recipe Pin Recipe
Prep Time 20 minutes
Cook Time 10 minutes
Course Main Course
Servings 8 people
Calories 279 kcal

Ingredients
  

  • 8 large DOLE®Carrots peeled, ends trimmed to length of hot dog buns
  • 1/2 cup DOLE®Pineapple Juice
  • 1/2 cup less-sodium soy sauce
  • 1/4 plus 3T cup apple cider vinegar
  • 1/4 cup avocado oil
  • 1 1/2 tbsp steak seasoning I like Mrs. Dash no salt added
  • 3/4 tsp liquid smoke
  • 8 each 100% whole wheat hot dog buns
  • 1 bag DOLE®Southwest Salad Kit
  • 1/4 cup reduced sodium black beans drained and rinsed
  • 1/4 cup frozen corn thawed
  • 1 each DOLE®Avocado peeled,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.

Nutrition

Calories: 279kcal
Keyword kid friendly, plant forward, vegetarian
Tried this recipe?Let us know how it was!

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!

  1.  Janice Thompson and Melinda Manore, Nutrition An Applied Approach.  (New York: Pearson Education Inc, 2009). 
  2. https://www.myplate.gov/life-stages/kids
  3. Tonia Reinhard, Super Foods. (Firefly Books, 2014).
  4. https://fdc.nal.usda.gov/fdc-app.html#/food-details/2258586/nutrients