Tag: Recipe

Recipe/

Easy fried rice for one

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.

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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.
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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 serves YOU and your family well, then you’ve come to the right place!

Melanie Marcus Selfie

Quick Fried Rice for One

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Prep Time 2 minutes
Cook Time 11 minutes
Total Time 13 minutes
Course Main Course, Side Dish
Servings 0
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!
Recipe/

Creamy Ricotta Pasta with Veggies and Pine nuts

close up photo of farfalle

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
Print Recipe Pin Recipe
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 serves YOU and your family well, then you’ve come to the right place!

Melanie Marcus Selfie
Recipe/

Slow Cooker Three ingredient BBQ Pulled Chicken Hack

3 ingredient pulled chicken

Every mom needs an easy slow cooker recipe that the whole family will love. Bonus points if it can transform from one meal to another without comment from the peanut gallery – this hack will do just that! This cooking method is a great way to result in tender chicken that can be used in a multitude of ways. Think of this as your protein meal prep for the week. In fact, you can cool and freeze half of what you make for a future easy dinner too! It’s easily a week’s worth of chicken for 2-3 people.

Table of contents

Ingredients you need for BBQ Pulled Chicken

chicken, bbq sauce, salt and water
  1. Boneless skinless chicken breasts and/or boneless skinless chicken thighs, plus kosher salt
  2. BBQ sauce – use your favorite barbecue sauce, we like to use Stubb’s.
  3. Water – you can also use a low sodium chicken broth for added flavor here!

Optional ingredients

If you have spices on hand you can enhance the sauce ingredients by adding a tsp of smoked paprika and a tsp of garlic powder or onion powder. If you like heat, you can add a few tablespoons of hot sauce during the cooking process. Another version of this recipe is slow cooker Mexican chicken which is made by swapping bbq sauce for mild or medium salsa.

Step by Step instructions

  • First line your slow cooker for easy clean up. Slow cooker liners are a must for me, they make the entire process including cleanup very hands off.
  • Next add your raw chicken breast and thighs to the bottom of the slow cooker. Sprinkle with salt.
  • Top with water and bbq sauce
  • Cover and cook on high for 3-4 hours or low for 6-8 hours
  • When chicken reaches an internal temperature of 165F, remove pieces from slow cooker and place in large bowl.
  • I like to shred using two forks, but you can also use a hand mixer to quickly pull apart the cooked chicken. Just be sure to use a low speed!
  • Then ladle 1-2 cups of the liquid from the slow cooker bbq chicken over the pulled chicken, allowing it to reabsorb.
  • The rest of the liquid can be discarded, but if you’re going to re-heat leftover pulled chicken later in the week, you may want to hold onto the extra sauce.
  • Lastly, if you’re feeding a crowd, return the pulled chicken to the slow cooker to keep warm for serving.

Store leftover pulled chicken in an airtight container in the refrigerator for 3-4 days or freeze for up to 3 months.

Step by step images

After cooking for 8 hrs on low
Pulled chicken with sauce on top
Turned into Andy’s dinner

Ways to eat your pulled chicken

  1. On whole wheat hamburger buns with pickles and red onion
  2. With potato salad and string beans
  3. Make BBQ chicken sandwiches on a hearty bread
  4. With roasted sweet potato and a side salad
  5. With corn tortillas, sour cream and coleslaw
  6. Stuffed inside a baked potato with black beans and salsa

Macros Breakdown

240 calories

10g fat

5g carbohydrate

29g protein

0 fiber

This is truly the easiest bbq chicken recipe out there. There’s a little prep in just making sure you have chicken pieces and your favorite bbq sauce on hand, but other then that, it’s ideal for busy days!

Check out my review of Dole Sheet Pan Starter Kits for other easy dinner ideas. If you like this recipe, you should also check out my Fast Fajitas.

easy pulled chicken

BBQ Pulled Chicken

Easy protein meal prep that the whole family will love.
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 6 hours
Total Time 6 hours 5 minutes
Course Main Course
Servings 0

Ingredients
  

  • 2 pounds chicken breast boneless and skinless
  • 1 pound chicken thighs boneless and skinless
  • 1 cup bbq sauce
  • 1 tsp kosher salt
  • 1/3 cup water

Instructions
 

  • Place chicken pieces in the bottom of slow cooker.
  • Season with salt and cover with bbq sauce and water.
  • Cook on low for 8 hours.
  • Remove chicken from slow cooker and pull apart with two forks until fully shredded.
  • Pour 1-2 cups of sauce over shredded chicken and allow to absorb.
  • Return chicken to slow cooker to keep warm until serving.
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 serves YOU and your family well, then you’ve come to the right place!

Melanie Marcus Selfie
Recipe/

Fast and healthy fajita recipe

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!

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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?

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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

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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Course Main Course
Cuisine Mexican
Servings 0

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!
Recipe/

Weeknight Egg Roll In A Bowl

Egg Rolls

This is a classic egg roll filling that can be thrown together with a few ingredients from the grocery store, especially when you have pantry basics on hand! It’s perfect for low carb eating and can easily be made into a balanced meal by adding brown rice. I love this easy recipe for quick weeknight meals when I don’t feel like cooking because it has all the flavor of egg rolls, and helps me meet my macro minimums. It’s a new favorite!

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Table of contents

Equipment you need

  • Large skillet
  • Wooden spoon
  • To-go containers if you’re meal prepping

Ingredients you need

  • olive oil – or another neutral oil like canola or vegetable
  • ground pork – you can also use ground turkey, ground beef or ground chicken. 80% lean ground pork or beef are my pick for low carb days where you need higher fat to meet calorie needs.
  • onion – if you have a fresh onion, use it. Frozen diced onion works well here too. I wouldn’t recommend using onion powder because the onion provides a nice texture.
  • bag of coleslaw mix – or shredded cabbage and carrot mix or even a broccoli slaw mix, no extra work because everything is perfectly shredded into small pieces.
shredded cabbage mix
  • salt and pepper
  • garlic – fresh garlic is great but I love the Dorot frozen cubes. It’s such a great shortcut product, 1 cube is 1 tsp and all the work is done for you!
  • ginger – fresh ginger is amazing but again, the Dorot frozen cubes are my go to. No work required and they last a while in the fridge. I can only find them at Trader Joes.
  • low-sodium soy sauce – I prefer low sodium but tamari or coconut aminos are good options
  • rice wine vinegar
  • sesame oil – or toasted sesame oil, whichever you have on hand. A little goes a long way to add flavor, so it’s worth having in your pantry!

Optional ingredients

  • green onions
  • sesame seeds
  • sriracha sauce
  • red pepper flakes
  • egg roll wrapper

If you’re a first time cook, you have to try this recipe! It’s a great addition to your meal plan and can be enjoyed a bunch of different ways do you don’t get bored with it! Check out these serving suggestions for a healthier alternative

Serving suggestions

Low carb

  • Cauliflower rice
  • Bean sprouts
  • Water chestnuts
  • String beans

Regular macros

  • Brown Rice – add extra carbs and fiber
  • White Rice – more traditional addition
  • Quinoa

Indulgent

  • Wonton wrappers – put this delicious filling in wrappers, spray with oil and air fry until crispy for a healthier spin on egg rolls
  • Wonton strips – top with wonton chips for a crunch
  • Spicy mayo – for drizzling
  • Yum yum sauce – for drizzling
  • Hoisin sauce – for drizzling

Meal Prep Tips

  • Be sure to use a large enough skillet, especially if you’re going to double the recipe!
  • For best results use medium heat to be sure nothing burns
  • Divide filling equally among 4 containers
  • Leftover egg roll filling should be stored in an airtight container

Macros Per Serving

374 calories

29g Fat

9g Carbs

21g Protein

Be sure to check back for other low carb recipes.

Egg Roll meal prep

Egg Roll In A Bowl

Easy weeknight recipe that comes together with basic pantry staples and 2-3 fresh ingredients from the store!
Print Recipe Pin Recipe
Cook Time 15 minutes
Total Time 15 minutes
Course Main Course
Cuisine Chinese
Servings 4
Calories 374 kcal

Ingredients
  

  • 1 tbsp olive oil
  • 1 pound ground pork
  • 1/2 cup diced onion
  • 1/2 tsp salt
  • 3 tsp garlic
  • 1 tbsp ginger
  • 1 bag coleslaw mix
  • 2 tbsp soy sauce
  • 1 tsp sesame oil
  • 1 tsp rice vinegar
  • 1 each scallion chopped

Instructions
 

  • Heat oil in large skillet.
  • Add ground pork and cook until no longer pink.
  • Add garlic, ginger, salt and pepper.
  • Add soy sauce and mix well.
  • Add coleslaw mix and cook for 3-5 minutes.
  • Remove from heat and add sesame oil and vinegar. Mix well.
  • Serve with chopped green onion if desired.

Nutrition

Calories: 374kcal
Keyword easy, low carb
Tried this recipe?Let us know how it was!
Kids/

Simple Eggless Banana Muffin Recipe (with Flax)

muffins in tray

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!

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Table of contents

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!

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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.

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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
Print Recipe Pin Recipe
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
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 serves YOU and your family well, then you’ve come to the right place!

Melanie Marcus Selfie
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!

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
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