Craving a warm and comforting bowl of soup that embodies the essence of fall? This pumpkin soup recipe is the ultimate autumn delight that will tantalize your taste buds and warm your soul. Made with roasted fresh pumpkin or velvety pumpkin puree, this soup captures the rich and earthy flavors of this beloved seasonal squash. Whether you’re a fan of classic pumpkin flavor or prefer the subtle sweetness of butternut or kabocha squash, this recipe can be easily tailored to suit your preferences.

So grab your apron and get ready to embark on a culinary adventure as we share our delectable pumpkin soup recipe with you.

Healthy Pumpkin Soup Video Recipe

Key Ingredients for Homemade Pumpkin Soup

Vegan Pumpkin Soup with Coconut Oil

To make a delicious fall recipe for vegan squash soup, one of the key ingredients to include is coconut oil. This squash-based recipe oil adds a rich and creamy texture to the soup while enhancing its flavor. This easy pumpkin soup recipe is a great alternative to dairy products and works perfectly for those following a vegan or lactose-free diet. It’s made with squash and is deliciously creamy.

Onions: A Flavorful Base

Onions are an essential ingredient in many savory dishes, including pumpkin soup and squash recipes. The squash in this recipe provides a strong and aromatic foundation for the soup, adding depth and complexity to the overall flavor profile. Whether you prefer white onions, yellow onions, or red onions, their natural sweetness and savory notes will complement the pumpkin and squash beautifully in this delicious recipe.

Hokkaido Pumpkin: The Star of the Show

Using Hokkaido pumpkin is highly recommended. This recipe uses a variety of pumpkin with a vibrant orange color and a sweet, nutty flavor that intensifies when cooked. Its smooth and creamy flesh makes it perfect for soups, making it a great recipe. Plus, this easy pumpkin soup recipe is a time and effort-saving option, as you can leave the thin skin on during cooking.

Turmeric, Pepper, Chili & Ginger: Spice it Up!

To give your pumpkin soup an extra kick of flavor, don’t forget to add some spices! Turmeric adds warmth and earthiness while also providing numerous health benefits. Black pepper enhances the flavors in the soup while adding a subtle hint of heat. If you like your soup spicier, consider adding chili flakes or fresh chili peppers. And finally, ginger brings a zesty freshness that pairs well with the sweetness of the pumpkin.

Potatoes: Creamy Texture Booster

For those looking to achieve a velvety smooth texture in their pumpkin soup without using dairy products, potatoes are an excellent addition. When cooked and blended together with the other ingredients, potatoes lend their starchiness to create a thick and creamy consistency. They also add a mild, earthy flavor that complements the pumpkin beautifully.

Nutmeg: A Warm and Fragrant Note

Adding a touch of nutmeg to your pumpkin soup can take it to another level. This warm and fragrant spice adds depth and complexity to the overall flavor profile. Just a pinch of freshly grated nutmeg can elevate the taste of the soup, making it even more comforting and satisfying.

Vegetable broth: The Secret Ingredient

The savory notes from the vegetable broth complement the sweetness of the pumpkin, creating a well-balanced flavor profile.

Coriander & Onion: Garnish for Flavor

To add freshness and brightness to your pumpkin soup, consider garnishing it with some finely chopped coriander (also known as cilantro) and thinly sliced onion. These toppings not only enhance the visual appeal but also provide an extra burst of flavor when sprinkled over each bowlful.

Easy Steps to Make Creamy Pumpkin Soup from Scratch

Step 1: Prepare the Ingredients

Gather all your ingredients for the creamy pumpkin soup recipe. You will need easy-to-find items like fresh pumpkin, vegetable broth, onions, garlic, heavy cream, and spices such as nutmeg, cinnamon, salt, and pepper.

Step 2: Cut and Roast the Pumpkin

Start by cutting the pumpkin into manageable chunks. Remove the seeds and peel off the skin (on Hokkaido Pumpkins not needed). Then, place the pumpkin pieces on a baking sheet and drizzle them with olive oil. Sprinkle some salt and pepper for added flavor. Roast the pumpkin and seeds in a preheated oven at 400°F (200°C) for about 30-40 minutes until it becomes tender and slightly caramelized.

Step 3: Sauté Onions and Garlic

While the pumpkin is roasting, heat some olive oil in a large pot over medium heat. Add finely chopped onions and minced garlic to the pot. Sauté them until they become translucent and fragrant.

Step 5: Combine Ingredients in Pot

Put the pumpkin and potatoes into the pot with sautéed onions and garlic. Stir well to combine all the flavors together.

Step 6: Add Vegetable Broth

Next, add vegetable broth to the pot. The amount of broth depends on how thick or thin you prefer your soup to be. Start with about four cups of broth and adjust according to your taste preferences.

Step 7: Season with Spices

To enhance the flavor of your creamy pumpkin soup, add spices like nutmeg and cinnamon along with salt and pepper according to your taste buds’ desires. These spices will give your soup a warm and comforting aroma.

Step 8: Simmer and Blend

Bring the soup to a gentle simmer over low heat, allowing all the flavors to meld together. Let it simmer for about 15-20 minutes, stirring occasionally. This will ensure that all the ingredients are well-incorporated and the flavors are fully developed.

Once the soup has simmered, use an immersion blender or transfer it in batches to a countertop blender. Blend until you achieve a velvety smooth texture. Be cautious when blending hot liquids; make sure to leave room for steam to escape if using a countertop blender.

Step 9: Add Cream (Optional)

For an extra creamy texture, you can add some heavy cream to your pumpkin soup. Pour in about half a cup of heavy cream and stir gently until it is fully incorporated.

Step 10: Serve and Enjoy

Ladle your homemade creamy pumpkin soup into bowls and serve it hot. You can garnish with fresh herbs like parsley or chives for added freshness and color. Add crunch and a nutty flavour by addeding a few of the roasted seeds. Pair it with crusty bread or crackers for a satisfying meal.

Now that you have followed these easy steps, you can enjoy a delicious bowl of creamy pumpkin soup made from scratch!

Tips for Adding Flavor and Creaminess to Your Pumpkin Soup

Heavy Cream: The Key to Creamy Goodness

Adding heavy cream to your pumpkin soup is a surefire way to achieve that rich, velvety texture that everyone loves. Just a splash of this decadent ingredient can take your soup from ordinary to extraordinary. The heavy cream adds a lusciousness and smoothness that will have you coming back for seconds.

Coconut Milk: A Dairy-Free Alternative

If you’re looking for a dairy-free option or simply want to experiment with different flavors, coconut milk is an excellent choice. It provides a creamy and slightly sweet taste that pairs perfectly with the earthy flavors of pumpkin. Whether you use it as a substitute for heavy cream or in combination with it, coconut milk can add depth and complexity to your pumpkin soup.

Dairy Free Cream: Lightening Up the Texture

For those who prefer a lighter version of pumpkin soup, using dairy free cream can be an ideal choice. While it may not provide the same level of richness as heavy cream or coconut milk, it still adds a smooth and creamy texture without weighing down the dish. Opting for low-fat or skim milk can further reduce the calorie content while maintaining some creaminess.

Balancing Flavors with Seasonings and Spices

To elevate the taste of your pumpkin soup, don’t forget to season it well. Here are some seasonings and spices that can enhance the flavors:

• Salt and Pepper: The basic duo that brings out the natural sweetness of pumpkin while adding depth.
• Nutmeg: A pinch of nutmeg complements the earthiness of pumpkin and imparts a warm, aromatic note.
• Cinnamon: This spice adds a hint of sweetness and warmth, making it a perfect companion for pumpkin.
• Ginger: Fresh or ground ginger adds a subtle kick and complexity to your soup.
• Garlic and Onion: Sautéing garlic and onion before adding the pumpkin creates a flavorful base for your soup.
• Chili: The addition of chili provides a delightful, fiery kick to the soup, balancing the other spices and creating a harmonious blend of flavours.

Experimenting with Toppings and Garnishes

Adding toppings or garnishes not only enhances the visual appeal but also introduces additional textures and flavors. Consider these options:

• Croutons: Crunchy croutons provide a delightful contrast to the creamy soup.
• Roasted Pumpkin Seeds: Toasted pumpkin seeds add a nutty flavor and satisfying crunch.
• Fresh Herbs: Chopped herbs like parsley or cilantro bring brightness to each spoonful.
• Tofu: Sprinkling crispy tofu on top lends a salty element that pairs well with pumpkin.

By incorporating these tips into your pumpkin soup recipe, you can create a dish that is bursting with flavor, creaminess, and richness. Whether you prefer classic combinations like heavy cream or want to explore dairy-free alternatives like coconut milk, there’s no shortage of ways to make your pumpkin soup irresistible.

Variations and Optional Ingredients for Customizing Your Pumpkin Soup

Spices to Enhance the Flavor

Spices are a game-changer. Experimenting with different spices can take your soup from ordinary to extraordinary. Here are some popular options:

• Cinnamon: This warm and aromatic spice pairs perfectly with pumpkin, adding a touch of sweetness.
• Nutmeg: A sprinkle of nutmeg adds a hint of earthiness and complements the natural flavors of pumpkin.
• Ginger: Adding ginger brings a subtle spiciness and zing to your soup, balancing out the sweetness.

Flavors That Complement Pumpkin

If you want to elevate the taste of your pumpkin soup, consider incorporating additional flavors that pair well with its creamy texture. Here are some delicious options:

• Apple: Adding diced or pureed apple adds a refreshing tartness that complements the richness of the pumpkin.
• Coconut Milk: For a tropical twist, substitute some or all of the vegetable stock with creamy coconut milk. It adds creaminess and gives a subtle coconut flavor.

Pepper for an Extra Kick

If you enjoy a little heat in your dishes, consider adding pepper to your pumpkin soup. The spicy kick from pepper can balance out the sweetness of the pumpkin and add complexity to each spoonful. Here are two popular variations:

• Black Pepper: A pinch or two of freshly ground black pepper can provide a mild kick without overpowering the other flavors.
• Cayenne Pepper: If you prefer more heat, cayenne pepper is an excellent choice. Just be cautious not to go overboard!

Sweeten it Up with Maple Syrup

To enhance the natural sweetness of pumpkin even further, try drizzling in some maple syrup while cooking your soup. The slight caramel undertones will make your taste buds dance with delight.

Different Versions for Every Palate

Pumpkin soup is incredibly versatile, and there are various versions you can create to suit different tastes. Here are a few popular ones:

• Creamy Pumpkin Soup: This classic version features a velvety smooth texture and rich flavor. It’s perfect for those who love indulgent, comforting soups.
• Spicy Pumpkin Soup: For those who enjoy a little heat, adding chili powder or hot sauce can turn your pumpkin soup into a spicy delight.
• Thai-Inspired Pumpkin Soup: Infuse your soup with Thai flavors by incorporating ingredients like lemongrass, coconut milk, tumeric, sesame, and curry paste.

Customizing Your Stock

The choice of stock can greatly impact the overall taste of your pumpkin soup. While vegetable stock is commonly used, you can experiment with other options to add depth and complexity:

• Chicken Stock: Using chicken stock instead of vegetable stock adds richness and savory notes to your soup.
• Mushroom Stock: If you want to enhance the umami flavors in your pumpkin soup, mushroom stock is an excellent choice.

Optional Ingredients for Texture and Garnish

Besides spices and flavors, there are additional optional ingredients that can add texture and visual appeal to your pumpkin soup:

• Roasted Pepitas: These toasted pumpkin seeds make for a delightful crunchy topping that complements the creamy soup.
• Crispy Bacon Bits: For meat lovers, crispy bacon bits sprinkled on top provide a salty contrast to the sweetness of the pumpkin.

With these variations and optional ingredients at your disposal, you have endless possibilities for customizing your pumpkin soup. Don’t be afraid to get creative in the kitchen and experiment with different combinations until you find the perfect flavor profile that suits your palate.

Serving Suggestions and Storage Tips for Pumpkin Soup

Serving Suggestions

Now that you’ve mastered the art of making pumpkin soup, it’s time to think about how to serve it up in style. Here are some serving suggestions that will take your pumpkin soup to the next level:

1. Garnish with a Twist: Sprinkle some toasted pumpkin seeds, a drizzle of olive oil, or a dollop of sour cream on top of your pumpkin soup. These simple garnishes can add texture and flavor to your dish.
2. Pair with Crusty Bread: Serve your pumpkin soup alongside some warm crusty bread or dinner rolls. The combination of creamy soup and crunchy bread is simply irresistible.
3. Add Some Spice: For those who enjoy a little heat, consider adding a sprinkle of chili flakes or a dash of hot sauce to your pumpkin soup. This will give it an extra kick and elevate the flavors.
4. Go Creamy: If you prefer a creamier texture, stir in some heavy cream or coconut milk into your pumpkin soup just before serving. This will make it richer and more indulgent.
5. Serve in Mini Pumpkins: For a festive touch, hollow out small pumpkins and use them as bowls for individual servings of pumpkin soup. It not only looks adorable but also adds an element of fun to your meal.

Storage Tips for Pumpkin Soup

Sometimes we end up making more pumpkin soup than we can consume in one go. Don’t worry; here are some storage tips to help you preserve the deliciousness for later:

Refrigerator Storage: Allow the leftover pumpkin soup to cool completely before transferring it into an airtight container or mason jar. Store it in the fridge for up to 4-5 days.

Freezing Option: If you want to extend the shelf life of your pumpkin soup, freezing is the way to go. Follow these steps for freezing:
Pour the cooled soup into individual freezer-safe containers or ziplock bags, leaving some room at the top for expansion. b. Label each container with the date and contents. c. Place them on a baking sheet and freeze until solid. d. Once frozen, remove from the baking sheet and store them neatly in your freezer.

Thawing and Reheating: When you’re ready to enjoy your frozen pumpkin soup, there are two methods for thawing and reheating:

Refrigerator Thawing: Transfer the frozen soup from the freezer to the refrigerator and let it thaw overnight. Once fully thawed, reheat gently on the stovetop or in the microwave until heated through.

Direct Heating: If you’re short on time, you can heat your frozen pumpkin soup directly from frozen state. Simply place it in a saucepan over low heat, stirring occasionally until it thaws completely and reaches your desired temperature.

Safety Precautions: It’s important to practice proper food safety when storing and reheating pumpkin soup:

• Always ensure that your leftover soup is cooled down before transferring it to storage containers or freezing bags.
• When reheating, make sure that your soup reaches an internal temperature of 165°F (74°C) to kill any potential bacteria.

By following these serving suggestions and storage tips, you can make the most out of your delicious homemade pumpkin soup.

Nutrition Facts and Health Benefits of Pumpkin Soup

Pumpkin soup is not only delicious but also packed with nutritional benefits that can contribute to your overall health. Let’s dive into the nutrition facts and discover why pumpkin soup is a great addition to your diet.

Nutritional Information

Pumpkin soup is low in calories, making it a healthy choice for those watching their weight. A one-cup serving of pumpkin soup contains approximately 100-150 calories, depending on the ingredients used. It is also low in fat and cholesterol, which makes it heart-friendly.

Moreover, pumpkin soup is an excellent source of vitamins and minerals. It is rich in vitamin A, which supports good vision and immune function. Vitamin C, another essential nutrient found in pumpkin soup, helps boost your immune system and promotes collagen production for healthy skin.

In addition to vitamins, pumpkin soup provides important minerals like potassium and iron. Potassium helps maintain proper fluid balance in the body and supports nerve function, while iron plays a crucial role in oxygen transport throughout the body.

Health Benefits

1. Boosts Immunity: The high vitamin content in pumpkin soup strengthens your immune system, helping you ward off illnesses more effectively.
2. Promotes Eye Health: Thanks to its rich vitamin A content, consuming pumpkin soup regularly can support good vision and reduce the risk of age-related macular degeneration.
3. Supports Heart Health: With its low calorie and fat content, pumpkin soup can be part of a heart-healthy diet that may help lower the risk of cardiovascular diseases.
4. Improves Digestion: Pumpkin contains dietary fiber that aids digestion by promoting regular bowel movements and preventing constipation.
5. Provides Antioxidants: Pumpkin is packed with antioxidants like beta-carotene, which helps neutralize harmful free radicals in the body that can lead to chronic diseases such as cancer.
6. Hydrates the Body: Pumpkin has high water content, which can help keep you hydrated and maintain healthy skin.
7. Supports Weight Loss: Due to its low-calorie content and high fiber content, pumpkin soup can be a satisfying yet nutritious option for those trying to shed some pounds.

Tips for Making Healthy Pumpkin Soup

When preparing pumpkin soup, keep in mind these tips to maximize its nutritional benefits:

1. Use Fresh Ingredients: Opt for fresh pumpkins rather than canned ones as they contain more nutrients and fewer additives.
2. Limit Added Sugar and Cream: While a touch of sweetness or creaminess can enhance the flavor, be mindful of adding excessive sugar or cream as it may increase the calorie content.
3. Experiment with Spices: Add spices like cinnamon, nutmeg, ginger, or turmeric to your pumpkin soup for an extra boost of flavor and potential health benefits.
4. Include Protein Sources: To make your pumpkin soup more filling and balanced, consider adding protein sources like tofu, chickpeas or beans.
5. Don’t Overcook: Overcooking vegetables can lead to nutrient loss. Cook your pumpkin soup just enough to maintain its vibrant color and preserve its nutritional value.

Enjoy Your Delicious Homemade Pumpkin Soup

Congratulations on completing all the sections of this blog post! You now have all the information you need to create a delicious homemade pumpkin soup. With the key ingredients, easy steps, flavor tips, variations, and serving suggestions at your disposal, you are well-equipped to make a creamy and customizable soup that suits your taste buds perfectly.

Now it’s time to put your newfound knowledge into action and start cooking! Gather your ingredients, follow the steps outlined in the blog post, and enjoy the comforting aroma of pumpkin filling your kitchen. Whether you’re making it for yourself or sharing it with loved ones, savor each spoonful of this warm and nourishing soup.

Remember, cooking is an art that allows you to experiment and make adjustments according to your preferences. So don’t be afraid to get creative with spices, toppings, or even adding some extra vegetables for added nutrition. Embrace the joy of cooking as you embark on this culinary adventure!

FAQs

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Pumpkin Soup Recipe

Try the best Vegan Creamy Pumpkin Soup Recipe

Course Soup

Cuisine Mediterranean, Vegan

Keyword chili, coconut oil, extra virgin olive oil, ginger root, potato, pumpkin, pumpkin seeds, turmeric

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Roast Time 30 minutes minutes

Total Time 1 hour hour

Servings 4

Calories 370kcal

Cost $

Ingredients

• 1,7 lbs hokkaido pumpkin
• 1/2 cup oat milk creamer or any other Non-dairy creamer
• 1 tbsp coconut oil or olive oil
• 2 medium onions
• 1 cup potatoes
• 1 Vegetable Stock Cube
• 2 cloves Garlic
• 1 pinch sea salt
• 1 pinch fresh nutmeg
• 1 pinch chili
• 1 pinch fresh ginger
• 1 pinch fresh turmeric
• 4 cups water

Instructions

• Ingredient Assembly: Begin your culinary journey by gathering all the necessary ingredients for your creamy pumpkin soup. You’ll need readily available items like fresh pumpkin, vegetable broth, onions, garlic, heavy cream, and a medley of spices including nutmeg, cinnamon, salt, and pepper.
• Pumpkin Preparation: Transform your pumpkin into manageable chunks, discarding the seeds and peeling off the skin (not required for Hokkaido Pumpkins). Arrange these pieces on a baking sheet, drizzle with olive oil, and season with salt and pepper. Roast in a preheated oven at 400°F (200°C) for about 30-40 minutes until tender and slightly caramelized.
• Onion and Garlic Sauté: While your pumpkin is roasting, heat some olive oil in a large pot over medium heat. Add finely chopped onions and minced garlic, sautéing until they become translucent and aromatic.
• Ingredient Integration: Introduce the roasted pumpkin and potatoes to the pot with the sautéed onions and garlic. Stir well to marry all the flavors.
• Broth Addition: Pour in the vegetable broth. The quantity depends on your preference for soup consistency. Start with about four cups and adjust as needed.
• Spice Infusion: Elevate your soup’s flavor profile by adding spices like nutmeg and cinnamon, along with salt and pepper to taste. These spices will infuse your soup with a warm, comforting aroma.
• Simmer and Blend: Allow your soup to gently simmer over low heat, stirring occasionally for about 15-20 minutes. This will ensure all the ingredients are well-incorporated and the flavors fully developed. Blend the soup until it achieves a velvety smooth texture. Be cautious when blending hot liquids.
• Cream Addition: For an extra touch of indulgence, stir in about half a cup of oat milk creamer until fully incorporated.
• Serve and Savor: Ladle your homemade creamy pumpkin soup into bowls and serve hot. Garnish with fresh herbs like parsley or chives for a pop of color and freshness. Add a few roasted seeds for a nutty crunch. Pair with crusty bread or crackers for a complete, satisfying meal.
• Congratulations! You’ve just created a delicious bowl of creamy pumpkin soup from scratch. Enjoy 🙂

Nutrition

Calories: 370kcal | Carbohydrates: 38g | Protein: 5g | Fat: 25g | Saturated Fat: 21g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 1g | Sodium: 216mg | Potassium: 1151mg | Fiber: 5g | Sugar: 7g | Vitamin A: 2640IU | Vitamin C: 39mg | Calcium: 91mg | Iron: 3mg

The post Pumpkin Soup Recipe: Creamy, Easy and Vegan appeared first on beginwithinnutrition.com.

A gluten-free smoothie recipe with gofree corn flakes, oat milk, and banana is not only a tasty treat but also a nutritious addition to your diet. Packed with vitamins, minerals, and antioxidants, these smoothies offer a convenient way to incorporate more fruits like banana and coconut into your daily routine. With the added goodness of gofree corn flakes, these smoothies become even more nutritious. Whether you’re looking for a simple fruit-based smoothie with banana or an adventurous blend of unique ingredients like coconut and gofree corn flakes, the possibilities are endless.

So if you’re ready to embark on a flavorful journey that caters to your dietary needs, buckle up and get ready for some tantalizing gluten-free banana smoothie inspiration!

Benefits of Gluten Free Smoothies

Gluten-free smoothies with banana are packed with essential vitamins, minerals, and antioxidants that can do wonders for your health. Let’s explore the benefits of incorporating gluten-free smoothies into your diet:

Essential Nutrients in Every Sip

Gluten-free smoothies are a fantastic way to nourish your body with important nutrients. These delicious smoothie recipes are typically made with fresh fruits and vegetables, which provide a wide range of vitamins and minerals. From vitamin C in citrus fruits to potassium in bananas, these smoothies offer a plethora of essential nutrients that can support overall well-being.

Promotes Digestion and Gut Health

One of the key benefits of gluten-free smoothies is their high fiber content. Fiber plays a crucial role in supporting digestion and promoting gut health. By including ingredients like leafy greens, chia seeds, or flaxseeds in your smoothie, you’re providing your body with the fiber it needs to maintain regular bowel movements and keep your digestive system functioning optimally.

Ideal for Weight Management

If you’re looking to shed some pounds or maintain a healthy weight, gluten-free smoothies can be an excellent addition to your diet. These delightful beverages are often low in calories while being rich in nutrients. By replacing calorie-dense snacks or meals with a nutritious gluten-free smoothie, you can satisfy hunger cravings without compromising on taste or nutrition.

Natural Energy Boosters

Forget about energy drinks loaded with artificial additives! Gluten-free smoothies offer a natural way to boost your energy levels throughout the day. Fresh ingredients like berries, spinach, or almond milk provide valuable nutrients that can help combat fatigue and keep you feeling energized. Whether it’s for breakfast or an afternoon pick-me-up, these refreshing beverages have got you covered.

Improved Hydration Levels

Staying hydrated is vital for overall health and well-being. Fortunately, gluten-free smoothies can contribute to your hydration goals. Many of the ingredients used in these smoothies, such as watermelon or cucumbers, have high water content. By incorporating these hydrating ingredients into your smoothie routine, you can increase your daily fluid intake and support optimal hydration.

Are Smoothies Gluten Free?

Not all smoothies are automatically gluten free; it depends on the ingredients used. Some common sources of gluten in traditional smoothie recipes include wheat-based thickeners or additives like malt flavoring. To ensure a gluten-free smoothie, it’s important to use certified gluten-free ingredients and avoid cross-contamination during preparation. Homemade smoothies offer better control over ingredient selection and reduce the risk of hidden sources of gluten. Many cafes and juice bars now offer dedicated options for those seeking gluten-free alternatives.

Not All Smoothies Are Automatically Gluten Free

While smoothies can be a healthy and refreshing option, not all of them are suitable for individuals following a gluten-free diet. This is because certain ingredients commonly found in traditional smoothie recipes may contain gluten. It’s essential to be aware of these potential sources of gluten to make informed choices.

Common Sources of Gluten in Smoothies

Some common culprits that can introduce gluten into your smoothie include wheat-based thickeners or additives like malt flavoring. These ingredients are often used to enhance texture, taste, or shelf life in commercial products. Unfortunately, they can also pose risks for individuals with celiac disease or non-celiac gluten sensitivity.

Ensuring a Gluten-Free Smoothie

To enjoy a delicious and safe gluten-free smoothie, there are several steps you can take:

1. Choose Certified Gluten-Free Ingredients: When selecting ingredients for your smoothie, opt for those labeled as “certified gluten-free.” This ensures that they have undergone rigorous testing and meet the strict standards set by certifying organizations.
2. Avoid Cross-Contamination: Cross-contamination can occur when utensils, surfaces, or equipment come into contact with gluten-containing foods. To prevent this from happening, thoroughly clean all blending tools before preparing your smoothie.
3. Read Labels Carefully: Take the time to read ingredient labels carefully, even for seemingly innocent items like protein powders or flavored yogurt. Look out for any potential sources of gluten and choose alternatives that are explicitly labeled as gluten-free.

The Benefits of Homemade Smoothies

One advantage of making your own smoothies is the ability to have complete control over the ingredients you use. By preparing your smoothie at home, you can ensure that all components are gluten-free and avoid any hidden sources of gluten. Homemade smoothies allow for customization based on personal preferences and dietary restrictions.

Gluten-Free Options at Cafes and Juice Bars

If you prefer to enjoy a smoothie outside of your home, many cafes and juice bars now offer dedicated options for those seeking gluten-free alternatives. These establishments understand the importance of catering to various dietary needs and often provide clear labeling or menus specifying which smoothies are safe for individuals avoiding gluten.

Top 10 Gluten-Free Smoothie Recipes – Or 12+ if 10 are not enough 😉

If you’re looking for delicious and healthy gluten-free smoothie recipes, you’ve come to the right place! These smoothies are packed with flavor and nutrients, making them the perfect way to start your day or enjoy as a refreshing snack. Get ready to blend up some tasty goodness with these top 10, wait 12 gluten-free smoothie recipes.

Peaches n’ Cream Milk Shake Vegan and Gluten-Free

The best vegan gluten-free milkshake recipe – Peaches n' Cream Milk Shake Vegan and Gluten-Free

Check out this recipe

Pumpkin Pancake Smoothie

The best recipe for Vegan and Glute-Free Pumpkin Pancake Smoothie

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Tropical Turmeric Smoothie

The best recipe for Tropical Turmeric Smoothie

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The Best Smoothie Ever Recipe

The best recipe for The Best Smoothie EVER

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Get Glowing Smoothie

The best recipe for Get Glowing Smoothie

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The Buzzed Bee Smoothie

The best recipe for The Buzzed Bee Smoothie

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Simply Spirulina

The best recipe for Simply Spirulina

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Blueberry Hemp Seed Green Smoothie

The best recipe for Blueberry Hemp Seed Green Smoothie

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Mean, Clean and Green Smoothie

The best recipe for Mean, Clean and Green Smoothie

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Power-Up Protein Smoothie

The best recipe for Power-Up Protein Smoothie

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Berry Smoothie with Walnuts and Oats

The best recipe for Berry Smoothie with Walnuts and Oats

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Mango Matcha Green Smoothie

The best recipe for Mango Matcha Green Smoothie

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These gluten-free smoothies are not only delicious but also packed with essential nutrients to fuel your day. Whether you’re looking for something fruity or indulgent or want to sneak in some extra greens into your diet, there’s a smoothie recipe here for everyone. So grab your blender and get ready to sip on some goodness!

Enjoying Delicious Gluten-Free Smoothies

Now that you understand the benefits of gluten-free smoothies and have discovered some amazing recipes, it’s time to start enjoying these delicious treats. Incorporating gluten-free smoothies into your diet can be a fantastic way to nourish your body while indulging in refreshing flavors. Whether you’re looking for a quick breakfast option, a post-workout boost, or simply a tasty snack, these smoothies have got you covered.

To get started, pick your favorite recipe from our top 10 list and gather all the ingredients. Remember to double-check that each ingredient is indeed gluten-free, as some products may contain hidden sources of gluten. Once you have everything ready, blend away and savor the goodness! Don’t be afraid to experiment with different combinations of fruits, vegetables, and superfoods to create your own unique concoctions.

Start enjoying the health benefits of gluten-free smoothies today and make them a regular part of your routine. Your body will thank you for it!

FAQs

Can I add protein powder to my gluten-free smoothie?

Yes, absolutely! Adding protein powder to your gluten-free smoothie can help increase its nutritional value and provide an extra boost of energy. Just make sure that the protein powder you choose is certified gluten-free.

Are all fruits suitable for making gluten-free smoothies?

Most fruits are naturally gluten-free and can be used in making delicious smoothies. However, it’s essential to check for any cross-contamination during processing or packaging if you have severe gluten intolerance or celiac disease.

Can I substitute dairy milk with non-dairy alternatives in my gluten-free smoothie?

Certainly! Non-dairy milk alternatives such as almond milk, coconut milk, or oat milk can be used as substitutes for dairy milk in your gluten-free smoothie recipes. These options not only add creaminess but also cater to those with lactose intolerance or a preference for plant-based options.

Can I freeze gluten-free smoothies?

Yes, you can freeze your gluten-free smoothies for later consumption. Pour the smoothie into an airtight container or ice cube trays and store them in the freezer. When ready to enjoy, simply thaw or blend the frozen cubes with a little liquid until you reach your desired consistency.

Are gluten-free smoothies suitable for weight loss?

Gluten-free smoothies can indeed be a helpful addition to a weight loss plan. They are packed with nutrients, fiber, and hydration while being low in calories. However, it’s essential to control portion sizes and choose ingredients wisely to avoid excessive sugar or calorie intake. Consult with a healthcare professional or nutritionist for personalized advice on incorporating gluten-free smoothies into your weight loss journey.

The post Gluten-Free Smoothies: 12+ Delicious Recipes appeared first on beginwithinnutrition.com.

This best smoothie ever is more than just a delicious breakfast or snack; it’s a nutrient-dense powerhouse that’s packed with superfoods. It’s a testament to the power of plant-based foods and their ability to improve our health. So why not give it a try? You might just find that it’s the best smoothie you’ve ever had!

The Power of Goji Berries

One of the key ingredients in this smoothie is the goji berry, also known as the wolfberry. This bright red berry, native to China, has been used medicinally for thousands of years. It’s a powerful antioxidant that minimizes damage from free radicals.

Research shows, that goji berries can increase athletic performance, happiness, and overall wellbeing.

WEBMD

Goji berries also boost immunity, circulation, and stimulate the pituitary gland to produce HGH (human growth hormone), which makes us look and feel younger. Who doesn’t want that?

Goji berries can be found in most healthfood stores or online. If you’re feeling adventurous give them a try… you won’t be sorry!

Note: goji berries interact with blood thinners such as warfarin so please don’t try if you take this or a similar medication.  And as with all medicinal foods…always check with your doctor first!

The Nutritional Benefits of the Ingredients

Spinach

Spinach is a rich source of vitamins A, C, and K, as well as magnesium, iron, and manganese. It’s known for its antioxidant properties and its ability to promote eye health.

Strawberries

Strawberries are an excellent source of vitamin C and manganese. They also contain decent amounts of folate (vitamin B9) and potassium. Strawberries are very rich in antioxidants and plant compounds, which may have benefits for heart health and blood sugar control.

Hemp Seeds

Hemp seeds are a great source of protein and contain all the essential amino acids. They’re also rich in healthy fats, primarily omega-3 and omega-6 fatty acids. Additionally, hemp seeds are a good source of vitamin E and minerals.

Chia Seeds

Chia seeds are loaded with fiber, protein, omega-3 fatty acids, and various micronutrients. They’re a great source of antioxidants, and they provide iron, calcium, magnesium, and zinc.

Almond Butter

Almond butter is high in monounsaturated fats, calcium, potassium, iron, and manganese. It’s a great source of protein, fiber, and antioxidants, and it can help reduce heart disease risk factors.

Enjoy Your Best Smoothie Ever!

Vegan Gluten-Free Smoothies have never tasted as delightful as they do in ‘The Best Smoothie Ever’ recipe. After blending up this refreshing treat, you’ll understand why it’s named the best. Check out this gluten free smoothie recipe, give this smoothie a whirl, and don’t forget to leave a comment sharing how much you loved it!

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The Best Smoothie Ever Recipe

The best recipe for The Best Smoothie EVER

Course Breakfast, Drinks, Kid food, Smoothies

Cuisine American, Gluten Free, Vegan

Keyword baby spinach, Banana, chia seeds, goji berries, hemp seeds, raw almond butter, strawberries

Prep Time 3 minutes minutes

Total Time 3 minutes minutes

Servings 2

Calories 324kcal

Cost $

Ingredients

• 1 cup water
• 1 banana
• 1-2 cups baby spinach
• 1 cup frozen organic strawberries
• 2-3 tablespoons goji berries
• 2 tablespoons hemp seeds
• 2 tablespoons chia seeds
• 2 tablespoon raw almond butter
• 1 heaping tablespoon cacao or cocoa powder

Instructions

• Blend and enjoy 🙂

Nutrition

Calories: 324kcal | Carbohydrates: 29g | Protein: 13g | Fat: 20g | Saturated Fat: 2g | Polyunsaturated Fat: 11g | Monounsaturated Fat: 6g | Trans Fat: 0.01g | Sodium: 22mg | Potassium: 581mg | Fiber: 10g | Sugar: 12g | Vitamin A: 1537IU | Vitamin C: 52mg | Calcium: 186mg | Iron: 4mg

References

• WebMD: Goji Berries
• National Institutes of Health: Spinach
• Healthline: Strawberries
• Healthline: Hemp Seeds
• Healthline: Chia Seeds
• Healthline: Almond Butter

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When you think about Super Bowl, healthy food doesn’t usually come to mind.  Wings, sliders, mini-hot dogs, spinach artichoke dip and cheese fries…diet disaster!  Try keeping it on the lighter side this year by including a few appetizers that are both delicious and guilt free!

I know this recipe isn’t all that original, but it is a tried and true crowd pleaser!  I made this recipe from Allrecipes.com before and it was loved by all.  This time around, I upped the veggie content by adding romaine lettuce and roasted red peppers.

 For a gluten-free alternative, serve with sliced cucumbers!

Update:  A reader suggested to add another layer of hummus to hold the dip together better and I totally agree with her!  And, while it sure does look pretty layered in a trifle bowl, it’s a little hard to scoop out with a chip.  Provide a serving spoon along side or arrange dip in a long, shallow cooking dish.

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Hummus Layer Dip

The best recipe for Hummus Layer Dip

Course Breakfast, Salad, Side Dish

Cuisine American, Gluten Free, Vegan

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 6

Calories 183kcal

Cost $

Ingredients

• 4 oz vegan cream cheese or your favorite brand of cream cheese
• 10 oz tub of hummus or homemade hummus
• 1 tablespoon fresh lemon juice
• 1 tablespoon dried Italian seasonings
• 1 small head romaine lettuce shredded
• 1 cup tomatoes chopped
• 1 cucumber diced
• ½ cup olives sliced
• ¼ cup roasted red peppers diced
• 4 scallions chopped
• ¼ cup fresh parsley chopped
• 1 tablespoon sesame seeds optional
• Option: Add an additional layer of hummus to create a “glue ” which will hold the dip together better! If you do, blend 8 oz. of vegan cream cheese, two 10 oz tubs of hummus, 2 tablespoons of lemon juice and 2 tablespoons of Italian seasonings.

Instructions

• Add vegan cream cheese, hummus, lemon juice and Italian seasonings to a food processor and pulse until well combined. Spread on bottom of a glass trifle bowl or deep pie plate.
• Layer with remaining ingredients, add sesame seeds as a garnish.
• Serve with pita chips and cucumbers slices.
• Enjoy 🙂

Notes

Helpful Hint:  Don’t show up to a party hungry!  This will only lead to over-eating and making unhealthy choices!  Instead, eat a protein packed, veggie filled meal before you arrive.  The fiber and protein will help to keep you full all evening long! When at a party, munch on healthier choices such as veggie sticks, cut fruit, whole grain crackers and hummus.  Choose the items you want to indulge in and keep portion sizes to a minimum…think appetizer plate size, not supersize portions. Bring a healthy dish with you so you know there will be something available for you to fill up on.  Also, stay hydrated!  Dehydration often masks itself as hunger.  Remember to drink water or sparkling water in between alcoholic beverages.

Nutrition

Calories: 183kcal | Carbohydrates: 14g | Protein: 6g | Fat: 13g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Sodium: 514mg | Potassium: 321mg | Fiber: 6g | Sugar: 2g | Vitamin A: 1045IU | Vitamin C: 14mg | Calcium: 76mg | Iron: 2mg

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We seriously emptied out the pantry when creating these cookies!  I would have added walnuts if I had them, next time!  In place of eggs I used my new favorite ingredient from last week…aquafaba! Read up here on for the BEST CHOCOLATE CAKE EVER!  I was impressed once again with the consistency aquafaba lends to baked goods, very similar to using eggs!

For a peanutty flavor I added organic peanut powder similar to PB2.  If you’re not familiar with powdered peanut butter it’s peanuts that have been dehydrated and pressed.  The end result is a powder that contains less fat and calories than peanut butter.  I honestly don’t get the concept of powdered peanut butter as my favorite part of peanuts is its healthy fat content, but my mom left it at my house and I needed to use it somehow!  It was a good way to sneak in the flavor without making the cookies too dense.  You can also add it to smoothies and sauces in addition to baking with it.

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Chocolate Chip Cookies Recipe

The best recipe for Chocolate Chip Cookies

Course Dessert, Kid food, Snack, Treats

Cuisine American, Gluten Free, Vegan

Keyword aquafaba, baking soda, brown sugar, cinnamon, coconut sugar, extra virgin olive oil, oat flour, oat milk, powdered peanut butter, pure vanilla extract, raisins, sea salt, vegan chocolate chips

Prep Time 5 minutes minutes

Baking Time 15 minutes minutes

Servings 26 cookies

Calories 51kcal

Cost $

Ingredients

• ⅔ + ½ cup oat flour
• ¼ cup powdered peanut butter similar to PB2
• ¼ cup brown sugar
• ¼ cup coconut sugar
• ½ teaspoon baking soda
• ½ teaspoon cinnamon
• ¼ teaspoon sea salt
• ¼ cup aquafaba
• ¼ cup milk of your choice I used oat milk
• 2 tablespoons olive oil
• 1 teaspoon pure vanilla extract
• ⅓ cup raisins
• ½ cup vegan chocolate chips

Instructions

• Preheat oven to 375 degrees F. Line two cookie sheets with parchment paper and set aside.
• In a large bowl combine oat flour, powdered peanut butter, baking soda, cinnamon and sea salt.
• In another bowl stir together aquafaba, milk, olive oil and vanilla.
• Add wet ingredients to dry ingredients and stir until well combined.
• Fold in raisins and chocolate chips. Form into a ball, cover and refrigerate dough for 10-15 minutes or until chilled.
• Use a tablespoon to drop cookies evenly onto cookie sheets. Bake 6-8 minutes or until slightly golden around the edges.
• Let cool and enjoy 🙂

Notes

I intended to bring these over to our neighbors, but they didn’t last long enough! They were a hit in my house and I hope they are in yours too!  I will make another batch, I promise 🙂

Nutrition

Calories: 51kcal | Carbohydrates: 8g | Protein: 1g | Fat: 2g | Saturated Fat: 1g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 1g | Cholesterol: 0.3mg | Sodium: 56mg | Potassium: 22mg | Fiber: 1g | Sugar: 5g | Vitamin A: 8IU | Vitamin C: 0.1mg | Calcium: 11mg | Iron: 0.3mg

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Arrabbiata sauce is a spicy tomato sauce made with red chili peppers, olive oil and garlic. Arrabbita means “angry” in Italian but, I promise you won’t be angry after eating this meal. Instead you’ll be jumping with joy over the fact that it will feel like you ate a HUGE bowl of spaghetti without all the carbs!  Ok, maybe “jumping with joy” is a bit overzealous, but you get the idea 🙂

Spaghetti squash is an excellent replacement for pasta.  It’s so easy to make, just roast and fluff with a fork.  My only problem with spaghetti squash is that it’s so hard to find!  I don’t know about where you live but, I never see it in stores…especially organic spaghetti squash.  When I saw this beauty in Whole Foods it was calling my name!  I’ve seen wonderful recipes for enchilada spaghetti squash bowls, but I cook with black beans, avocado and cilantro all the time and was in the mood for something different.  That’s when this idea popped into my mind…

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Arrabbiata Spaghetti Squash Bowls

The best recipe for Arrabbiata Spaghetti Squash Bowls

Course Main Meal, Side Dish

Cuisine Gluten Free, Mediterranean, Vegan

Prep Time 3 minutes minutes

Cook Time 1 hour hour

Total Time 1 hour hour 3 minutes minutes

Servings 2

Calories 320kcal

Cost $

Ingredients

• 1 spaghetti squash
• 1-2 tablespoon extra virgin olive oil
• 1 clove garlic minced
• 1 cup cherry tomatoes halved
• 2 tablespoons capers
• 2 cups kale destemmed and chopped or shredded
• crushed red pepper flakes to taste I used ¼ teaspoon
• ¼ cup fresh basil leaves
• 2 Tablespoons toasted pine nuts
• sea salt and pepper to taste

Instructions

• Preheat oven to 375 degrees F. Line a baking sheet with parchment paper.
• Slice spaghetti squash lengthwise, scoop and discard seeds. Brush with a small amount of olive oil and place cut-side down on parchment paper. Bake for 30-60 minutes (depending on size) or until tender when pierced with a fork. When done, use a fork to scrape down the middle and fluff “spaghetti” from inside of squash.
• Meanwhile, add olive oil to a skillet over medium heat. Sauté garlic until fragrant and add cherry tomatoes, capers, kale and crushed red pepper flakes. Turn heat down to low and simmer until kale is tender and all flavors have come together. Remove from heat and stir in fresh basil leaves, pine nuts and season with sea salt and pepper to taste.
• Evenly divide sauce and pour onto spaghetti squash bowl.
• Enjoy 🙂

Notes

I added kale for fiber and greens power, pine nuts for the healthy fats and capers just because I love them 🙂

I encourage you to try spaghetti squash, I know I will definitely be making it again 🙂

Nutrition

Calories: 320kcal | Carbohydrates: 42g | Protein: 8g | Fat: 18g | Saturated Fat: 2g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 7g | Sodium: 348mg | Potassium: 995mg | Fiber: 11g | Sugar: 16g | Vitamin A: 7809IU | Vitamin C: 91mg | Calcium: 302mg | Iron: 4mg

The post Arrabbiata Spaghetti Squash Bowls appeared first on beginwithinnutrition.com.

It’s hard to find recipes that can be adapted for all members of the family regardless of what kind of diet they follow.  But, this recipe works for both vegans and non-vegans alike!  Plus, its naturally gluten free!  Made with only veggies this “fried rice” is loaded with protein thanks to the quinoa and edamame, but for those who aren’t following a strict plant-based diet, fried egg, chicken or shrimp can all be mixed in last-minute.

This “fried rice” has it all:

green leafy veggies

loads of vitamin C and A

healthy fats

29% of daily iron needs

7 grams of fiber

10 grams of protein

350 calories per serving

A complete and balanced meal for the win!

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Kale and Quinoa Fried Rice

The best recipe for Kale and Quinoa Fried Rice

Course Main Meal, Side Dish

Cuisine American, Gluten Free, Vegan

Prep Time 5 minutes minutes

Cook Time 10 minutes minutes

Total Time 15 minutes minutes

Servings 4

Calories 335kcal

Cost $

Ingredients

• 2 cups water
• 1 cup uncooked quinoa
• 1-2 tablespoons coconut oil
• ½ cup yellow onion finely chopped
• 2 cloves garlic minced
• 2 carrots chopped
• 1 bunch kale destemmed and finely chopped
• 1 cup frozen shelled edamame
• ½ cup frozen corn
• 2-3 tablespoons Bragg’s Amino Acids or tamari you can use soy sauce as well, but the recipe will no longer be gluten-free
• 1-2 tablespoons toasted sesame seed oil
• 3 scallions chopped
• 1 tablespoon sesame seeds optional

Instructions

• In a medium sauce pan bring water to a boil. Add quinoa, cover and reduce heat to low. Cook until water is absorbed, around 10 minutes. Fluff with a fork.
• Meanwhile, over medium high heat add coconut oil to a wok or large skillet. Add onion and cook until translucent. Add garlic and cook until fragrant.
• Add carrots, kale, edamame and corn and cook until carrots are tender crisp and kale is wilted.
• Toss in cooked quinoa, add Bragg’s Amino acids or tamari and toasted sesame seed oil.
• Remove from heat and top with scallions and sesame seeds.
• Enjoy 🙂

Notes

Helpful Hint:  Cook the quinoa and chop the veggies earlier in the day to cut down on prep time at night.  Having all the ingredients ready to throw together will prevent you from getting Chinese take out food on the way home 🙂

Nutrition

Calories: 335kcal | Carbohydrates: 45g | Protein: 12g | Fat: 13g | Saturated Fat: 4g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 3g | Sodium: 41mg | Potassium: 691mg | Fiber: 7g | Sugar: 4g | Vitamin A: 6618IU | Vitamin C: 20mg | Calcium: 120mg | Iron: 4mg

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This week I’m bringing you a couple of my favorite “family meals in under an hour” recipes.  I realize it’s very challenging for working families to put a home cooked meal on the table each and every night.  It’s not easy, however meal planning helps A LOT and I totally recommend it.  Start by finding a few recipes that are easy to make, the whole family enjoys and are economical.  Over time you will build up your recipe library and you can rotate them through the weeks.  This Moroccan stew recipe is made a few times a month in my family and has been for a few years now…and we’re still not sick of it!   I’m not sure where my sister-in-law originally found it, but we’ve altered it a lot through the years.  In fact, we alter it almost every time we make it!  It’s a very versatile stew, you can include all sorts of vegetables or grains and it will still taste good!

My mom adds pasta or orzo however, I didn’t add it this time to keep it gluten-free.  I sometimes add brown rice or serve on top of warm quinoa.  

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Moroccan Lentil Stew

The best recipe for Moroccan Lentil Stew

Course Main Meal, Soup

Cuisine Gluten Free, Mediterranean, Vegan

Prep Time 5 minutes minutes

Cook Time 40 minutes minutes

Total Time 45 minutes minutes

Servings 6

Calories 248kcal

Cost $

Ingredients

• 2 tablespoons extra virgin olive oil
• ½ cup yellow onion finely chopped
• 3 cloves garlic minced
• 2 celery stalks chopped
• 3 carrots chopped
• 1 sweet potato peeled and cubed
• 2 tablespoons tomato paste
• 1 tablespoon fresh lemon juice
• 2 tablespoons fresh cilantro
• 4 cups vegetable broth
• 4 cups water
• 1 cup green lentils rinsed
• 1 can chickpeas rinsed and drained (or 1½ cup cooked chickpeas)
• 1 cinnamon stick
• ½ teaspoon paprika
• ½ teaspoon turmeric
• ½ teaspoon ground ginger
• ½ teaspoon ground coriander
• ¼ teaspoon ground nutmeg
• ⅛ teaspoon ground cloves
• ⅓ cup raisins or currants
• sea salt and pepper to taste
• extra fresh cilantro and lemon wedge for garnish

Instructions

• Heat oil in a large soup pot over medium heat. Add onion and sauté until translucent.
• Add garlic and sauté until fragrant.
• Add celery and carrots and sauté until tender crisp.
• Stir in the rest of the ingredients, cover and simmer for 30-40 minutes or until lentils are tender.
• Add sea salt and pepper to taste.
• Remove cinnamon stick, top with fresh cilantro leaves and lemon wedge and enjoy 🙂

Nutrition

Calories: 248kcal | Carbohydrates: 42g | Protein: 10g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Sodium: 726mg | Potassium: 700mg | Fiber: 13g | Sugar: 6g | Vitamin A: 10967IU | Vitamin C: 9mg | Calcium: 64mg | Iron: 3mg

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Arugula, Fennel and Dried Plum Flatbread, a simple, sweet and savory summertime dinner!

As part of Recipe Redux, I was given samples of California Dried Plums to experiment with.  I instantly ripped open the package on the way back from the mail box for a taste!  These aren’t the dried plums (aka prunes) that were a staple in my grandma’s diet (for the obvious reasons!)…these were plump, sweet and delicious!

After refraining from eating all the samples, I got down to business.  I tossed around the idea of baking with them, but decided to keep them in their whole form as to not mask their natural sugary flavor!  For more of a “meal” than a salad, I served this creation on top of a warm flatbread pizza. Salted pumpkin seeds add some crunch and the plums nicely balance out the unique licorice flavor of fennel and bitter greens.  I did add some locally made Parmigiano Reggiano cheese, but this recipe can be easily veganized by leaving it out 🙂

May kicks off National Osteoporosis Month, a time to bring attention and awareness to the disease that affects 9 million Americans. (National Osteoporosis Foundation)  Making changes in your diet and lifestyle are essential for prevention and slowing the progress of osteoporosis. Getting adequate vitamin D and including foods high in calcium, potassium, magnesium, vitamin K and vitamin C is essential for bone health.

Did you know dried plums help support healthy bones?

Emerging research shows that eating dried plums may have positive effects on bone health. Previous studies discovered that eating 100 grams (two servings; about 8- 10 dried plums) of dried plums for one year was associated with increased bone mineral density (BMD) and improved indices of bone turnover in postmenopausal women. At Experimental Biology, March 28- April 1, 2015, a current study presented as a poster, examined whether 50 grams (one serving; about 4-5 dried plums) would be as effective as the larger dose. The results indicated that one serving of dried plums may be as effective in preventing bone loss in older, osteopenic postmenopausal women.

(www.californiadriedplums.org)

California dried plums can be added to savory recipes such as this one, or can be a healthy substitute to baked goods!

If your recipe calls for butter or oil as the fat source, you can reduce your fat by half and then add and replace what you have taken away with the same measurement of prune purée. Just remember to reduce your sugar by half in most recipes, since the prunes are naturally sweet.

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Arugula, Fennel and Dried Plum Flatbread

The best recipe for Arugula, Fennel and Dried Plum Flatbread

Course Breakfast, Main Meal

Cuisine American, Gluten Free, Vegan

Prep Time 5 minutes minutes

Baking Time 15 minutes minutes

Total Time 20 minutes minutes

Servings 8

Calories 232kcal

Cost $

Ingredients

• 1 whole wheat pizza dough
• 2 cups arugula
• ¼ cup salted pumpkin seeds
• ¼ cup fennel sliced thin
• ½ cup California Dried Plums chopped
• ⅓ cup parmigiano reggiano flakes optional
• Balsamic Vinaigrette:
• 5 tablespoons extra virgin olive oil
• 1.5 tablespoons balsamic vinegar
• 2 California Dried Plums
• sea salt and pepper to taste

Instructions

• Cook pizza dough on an oiled pan or pizza stone on 450 degrees for 15 minutes or until lightly golden.
• Meanwhile, combine arugula, pumpkin seeds, fennel, and California Dried Plums in a large bowl. In a food processor, blend together olive oil, balsamic vinegar and dried plums until dried plums are pulverized. Drizzle vinaigrette on salad and toss to coat. Taste and adjust sea salt and pepper as needed.
• Serve arugula salad on flat bread, top with parmigiano reggiano flakes and enjoy 🙂

Nutrition

Calories: 232kcal | Carbohydrates: 29g | Protein: 5g | Fat: 12g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 7g | Trans Fat: 0.001g | Sodium: 210mg | Potassium: 142mg | Fiber: 3g | Sugar: 5g | Vitamin A: 208IU | Vitamin C: 1mg | Calcium: 17mg | Iron: 1mg

The post Arugula Fennel and Dried Plum Flatbread appeared first on beginwithinnutrition.com.

Mango, beets and bananas blended into a breakfast delight!

Topped with granola, fruit and hemp seeds for a smoothie you can bite into!

You can take your favorite gluten free breakfast smoothies and turn it into a smoothie bowl by decreasing the amount of liquid used. Don’t be afraid to add greens to the mix either!

The post Mango, Beet and Banana Smoothie Bowl appeared first on beginwithinnutrition.com.

However, not all snack mixes are created equal.  Some fall short in flavor while others lack texture. Follow this guideline to create the perfect snack mix!

The Anatomy of the Perfect Snack Mix:

The perfect snack mix is a blend of three components; savory, crunchy and chewy

Making your own snack mix is not only healthier than prepackaged snacks, it is also much more affordable.  Buy nuts and dried fruit in bulk for further savings.

Mix & match to make your own special blend!

Step 1:  Choose Your Nuts (2 cups total)

Options include:  Almonds, cashews, peanuts, pecans, pistachios, walnuts, macadamia nuts

Step 2:  Pick Your Seasoning & Bake

Maple Cinnamon:  1.5 teaspoons sea salt, 4 tablespoons maple syrup, 1.5 teaspoons cinnamon, 1/2 teaspoon ginger, 1/4 teaspoon cloves

Chipotle Lime:  1.5 teaspoons sea salt, 1 tablespoon sugar, 2 teaspoons chipolte chili powder, 1 teaspoon cumin, juice of 1 lime

Asian Sesame:  1/5 teaspoons salt, 2 tablespoons sesame seeds, 2 teaspoons Bragg’s Amino Acids, 1 tablespoon toasted sesame seed oil, 1.5 teaspoons grated ginger, 1 teaspoon red pepper flakes

Preheat oven to 325 degrees, line two baking sheets with parchment paper.  In a large bowl, toss nuts in 1 tablespoon of melted coconut oil or oil of your choice.  Add seasoning and toss to coat.  Pour onto lined baking sheets in a single layer.  Bake for 20-30 minutes stirring occasionally.  Remove when lightly browned and fragrant.  Set aside to cool.

3.  Choose Your Add-Ins: (2 cups total)

Options Include:  Raisins, dried cranberries, rice or corn cereal, toasted coconut flakes, popcorn, dried pineapple, pumpkin seeds, dried blueberries, chocolate chips, cacao nibs, goji berries, wasabi peas, rice crackers, dried cherries, banana chips, dried apricots, pretzels

Mix together your special blend and enjoy!

My mix included almonds, pecans, brown rice cereal squares and raisins…aka The Cinnamon Bun Mix

Warning:  This snack mix is highly addicting!  Store in single serving packages to avoid overeating!

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Cinnamon Bun Snack Mix

The best recipe for Cinnamon Bun Snack Mix

Course Appetizer, Side Dish, Snack

Cuisine American, Gluten Free, Vegan

Prep Time 5 minutes minutes

Baking Time 30 minutes minutes

Total Time 35 minutes minutes

Servings 4

Calories 743kcal

Cost $

Ingredients

• 1 cup almonds
• 1 cup pecans
• 1 cup raisins
• 1 cup brown rice cereal squares
• 1 tablespoon coconut oil melted
• 4 tablespoons maple syrup
• 1.5 teaspoons sea salt
• 1.5 teaspoons cinnamon
• ½ teaspoon ground ginger
• ¼ teaspoon ground cloves

Instructions

• Preheat oven to 325 degrees, line two baking sheets with parchment paper and set aside.
• In a large bowl, toss nuts in 1 tablespoon of melted coconut oil or oil of your choice and maple syrup.
• Add seasoning and toss to coat. Pour onto lined baking sheets in a single layer.
• Bake for 20-30 minutes stirring occasionally. Remove when lightly browned and fragrant. Set aside to cool.

Nutrition

Calories: 743kcal | Carbohydrates: 90g | Protein: 14g | Fat: 41g | Saturated Fat: 6g | Polyunsaturated Fat: 10g | Monounsaturated Fat: 22g | Trans Fat: 0.01g | Sodium: 887mg | Potassium: 843mg | Fiber: 11g | Sugar: 15g | Vitamin A: 17IU | Vitamin C: 2mg | Calcium: 170mg | Iron: 4mg

The post The Anatomy of the Perfect Snack Mix Cinnamon Bun Snack Mix appeared first on beginwithinnutrition.com.

I have the solution: The Balance Bowl

I’ve talked before about the importance of planning and prepping food to have on hand for times when you just don’t know what to make or are in a rush.  With a refrigerator stocked full of healthy ingredients, you can’t go wrong!

Take one day a week to cook a batch of quinoa, roast some vegetables, make salad dressing and sauté up some beans.

To season chickpeas:  Add one can of rinsed and drained chickpeas to a skillet with a tablespoon of olive oil.  Add a tablespoon of paprika and sea salt to taste, sauté until golden.

Keep cut up vegetables fresh by storing in an air-tight container and covering with a damp paper towel.

The key to constructing a balanced meal is having a combination of complex carbohydrates, protein, healthy fat and an abundance of greens!  This combination will keep you full longer and will help to stabilize blood sugars.

Here is how to balance your bowl…

1.  Begin with a bed of greens:

Greens – arugula, baby kale, romaine, spinach, mixed greens, red or green leaf lettuce

2.  Add as much raw veggies as you want:

Vegetables – cucumbers, shredded carrots, red cabbage, peppers, sprouts, shredded beets, radishes, tomatoes, scallions, onions, broccoli

3.  Choose 1-2 of each from the following categories:

Healthy Fat – avocado, walnuts, almonds, pine nuts, olive oil, hummus, hemp seeds, coconut flakes, sunflower seeds, sesame seeds

Protein – chickpeas, black beans, tofu, tempeh, nuts, edamame, white beans, kidney beans, (non-vegan version: hard-boiled eggs, chicken, fish)

Complex Carbohydrates – quinoa, brown rice, roasted sweet potatoes, farro, barley

4.  Optional Add-Ins:

Roasted Vegetables – asparagus, brussels sprouts, mushrooms, broccoli, cauliflower, squash, beets, corn

I like to add roasted vegetables especially in the winter for added warmth and satiety.

Fruit – pomegranate seeds, raisins, apple slices, mango, orange or grapefruit sections, dried cranberries

5.  Dressing:

Creamy Avocado Dressing

Peanut Sauce

Or, try this recipe!

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Sweet Miso Dressing

The best recipe for Sweet Miso Dressing

Course Appetizer, Side Dish

Cuisine American, Gluten Free, Vegan

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 2

Calories 427kcal

Cost $

Ingredients

• 1/4 cup water
• 4 tablespoons toasted sesame seed oil
• 2 tablespoons apple cider vinegar
• 2 tablespoons white miso paste
• 2 tablespoons tahini
• 2 tablespoons maple syrup
• sea salt

Instructions

• Blend, drizzle and enjoy 🙂

Notes

We eat a variation of this meal at least 3 times a week.  It makes a satisfying dinner and can be easily packed for lunch.  Keeping cut up veggies, cooked grains, homemade dressing and seasoned beans or tofu readily available, you don’t have to put any thought into the never-ending question of “what’s for dinner?”

I hope this makes meal planning easier 🙂

Nutrition

Calories: 427kcal | Carbohydrates: 21g | Protein: 5g | Fat: 37g | Saturated Fat: 5g | Polyunsaturated Fat: 16g | Monounsaturated Fat: 14g | Sodium: 643mg | Potassium: 161mg | Fiber: 2g | Sugar: 13g | Vitamin A: 25IU | Vitamin C: 1mg | Calcium: 55mg | Iron: 1mg

The post The Balance Bowl a Healthy Meal Made Easy appeared first on beginwithinnutrition.com.

A long time ago I took a series of cooking classes on Indian cuisine.  I was lost after the first session. There are so many different spices used such as cardamom, asafoetida, curry leaves, coriander seeds, garam masala, and the list goes on and on!  Someday I will build up my spice arsenal, but for now I will stick to simply using curry powder!

There are so many ways you can alter this recipe!

Substitutions include:

• Broccoli

• Peppers

• Bok Choy

• Chickpeas

• Mushrooms

• Potatoes

• Peas

• Cabbage

• Eggplant
  
• Replace the “usual” coconut with Sprouted Coconut Milk

Get creative 🙂

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Simple Coconut Curry

The best recipe for Simple Coconut Curry

Course Main Meal, Soup

Cuisine American, Gluten Free, Vegan

Prep Time 5 minutes minutes

Cook Time 6 minutes minutes

Total Time 11 minutes minutes

Servings 2

Calories 1290kcal

Cost $

Ingredients

• 2 tablespoons olive oil divided
• 1/2 onion diced
• 4 cloves of garlic minced
• 1 teaspoon fresh ginger root grated
• 1 tablespoon curry powder
• 1 sweet potato peeled and chopped into small bite-sized pieces
• 2 cups cauliflower florets
• 2 carrots chopped
• 1 block tofu drained and cubed
• 1 cup vegetable broth
• 1 can coconut milk
• 3 cups baby spinach leaves
• 1/2 cup fresh cilantro chopped
• sea salt to taste
• 1/2 lemon sliced
• 1 cup brown basmati rice uncooked

Instructions

• Cook rice according to package and set aside.
• Fill a medium-sized sauce pan halfway with water and bring to a boil. Add cauliflower and cook for 2 minutes or until crisp tender, drain and set aside.
• Using a large skillet or wok, add one tablespoon of olive oil over medium-high heat. Add onions, garlic and ginger. Saute for around 2 minutes or until fragrant.
• Add curry powder and stir. The curry powder will absorb most of the oil, do not burn. Add the remaining tablespoon of olive oil, carrots, sweet potatoes and tofu. Cook for 2 minutes.
• Add veggie broth and can of coconut milk, bring to a simmer and let cook until vegetables are tender. Add baby spinach leaves, cauliflower and cilantro. Cook until baby spinach leaves are wilted.
• Season with sea salt and more curry powder if desired.
• Serve over hot basmati rice, garnish with fresh cilantro, a spritz of lemon juice and enjoy 🙂

Nutrition

Calories: 1290kcal | Carbohydrates: 135g | Protein: 36g | Fat: 72g | Saturated Fat: 46g | Polyunsaturated Fat: 8g | Monounsaturated Fat: 15g | Sodium: 689mg | Potassium: 1931mg | Fiber: 18g | Sugar: 20g | Vitamin A: 30998IU | Vitamin C: 92mg | Calcium: 468mg | Iron: 10mg

The post Simple Coconut Curry Meatless Monday appeared first on beginwithinnutrition.com.

A generous amount of dill is used in this salad.  Dill is wonderful for aiding in digestion.  According to “The Encyclopedia of Healing Foods” it decreases flatulence and digestive disturbance.  The active compounds in dill are found in it’s oil.  They are carvone, limonene, and anethofuran.  These compounds have anticancer and antimicrobial effects as well as promoting liver detoxification by activating an enzymatic reaction protecting the body from carcinogens.  All this power comes from a tiny, delicate herb!  Nature is amazing 🙂

Long story short…add dill to salad dressings, hummus, soups, everything!

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Roasted Sweet Potato and Farro Sald with Lemon and Dill

The best recipe for Roasted Sweet Potato and Farro Sald with Lemon and Dill

Course Main Meal, Side Dish

Cuisine American, Gluten Free, Vegan

Prep Time 5 minutes minutes

Cook Time 1 hour hour

Total Time 1 hour hour 5 minutes minutes

Servings 2

Calories 796kcal

Cost $

Ingredients

• 3 sweet potatoes peeled and cut into 1-inch pieces
• 3 cloves garlic unpeeled
• 5 tablespoons extra virgin olive oil
• 1/2 cup farro
• grated zest and juice from 1 lemon
• 1/2 cup lightly packed dill chopped
• 1/2 cup purple cabbage chopped
• sea salt and pepper to taste

Instructions

• Preheat oven to 425 degrees. Divide sweet potatoes and garlic between 2 baking sheets. Drizzle with 3 tablespoons olive oil and season with salt and pepper. Toss to coat and spread into a single layer. Roast, flipping once, until sweet potatoes are tender, about 30 minutes.
• Meanwhile, bring 2 cups of water to a boil in a medium saucepan. Add farro, bring to a boil, then simmer and cook until tender, around 30-35 minutes. Drain water, place in a large bowl and drizzle with remaining 2 tablespoons of olive oil, toss to coat, season with sea salt and pepper.
• When cool enough to handle, remove roasted garlic from peels and mash with lemon zest and lemon juice in a small bowl.
• Add garlic/lemon mixture, sweet potatoes, dill and purple cabbage to farro and stir until well combined.
• Serve warm or cool, enjoy 🙂

Nutrition

Calories: 796kcal | Carbohydrates: 111g | Protein: 11g | Fat: 36g | Saturated Fat: 5g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 26g | Sodium: 206mg | Potassium: 1442mg | Fiber: 19g | Sugar: 15g | Vitamin A: 49261IU | Vitamin C: 32mg | Calcium: 159mg | Iron: 5mg

The post Roasted Sweet Potato and Farro Salad with Lemon and Dill appeared first on beginwithinnutrition.com.

I love this book!  It is loaded with useful information on different ways to pack more nutrition into every smoothie, essential superfoods to use and nutritional benefits of drinking smoothies!  The author also gives really creative ideas on how to jazz up the ordinary smoothie.  One of my favorite tips was to make “almond ice” by freezing almond milk in ice cube trays, brilliant!

The smoothie I chose to make today was the “pomegranate orange” smoothie.  It tasted amazing, gave me a quick burst of energy and is off the charts in ORAC value (the antioxidant level of foods) thanks to the pomegranate juice and goji berries.  To add a healthy dose of omega fatty acids I added two tablespoons of hemp seeds.

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Goji Pomegranate Orange Smoothie

The best recipe for Goji Pomegranate Orange Smoothie

Course Drinks, Kid food, Smoothies

Cuisine American, Gluten Free, Vegan

Prep Time 3 minutes minutes

Total Time 3 minutes minutes

Servings 2

Calories 204kcal

Cost $

Ingredients

• 1 orange peeled
• 2 tablespoons dried goji berries
• 3/4 teaspoon grated orange zest
• 2 tablespoons hemp seeds
• 3/4 cups pomegranate juice
• 2 cups of almond ice cubes
• To make almond ice: freeze almond milk using an ice cube tray
• dash cinnamon

Instructions

• Blend and enjoy 🙂

Notes

Thanks Ella Mae 🙂

Nutrition

Calories: 204kcal | Carbohydrates: 22g | Protein: 8g | Fat: 10g | Saturated Fat: 1g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 2g | Sodium: 333mg | Potassium: 320mg | Fiber: 3g | Sugar: 18g | Vitamin A: 228IU | Vitamin C: 36mg | Calcium: 359mg | Iron: 2mg

The post Goji Pomegranate Orange Smoothie appeared first on beginwithinnutrition.com.

I didn’t have chocolate chips in the house, but if I did they would have definitely made their way into these muffins! Adding Sprouted Coconut flakes made this coconut banana muffin recipe my favourite! With or without chocolate, these muffins hit the spot for a late afternoon snack.  Give them a go this weekend 🙂

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Coconut Banana Muffins

The best recipe for Coconut Banana Muffins

Course Breakfast, Kid food, Snack

Cuisine American, Gluten Free, Vegan

Prep Time 5 minutes minutes

Baking Time 25 minutes minutes

Total Time 30 minutes minutes

Servings 8

Calories 283kcal

Cost $

Ingredients

• Dry Ingredients:
• 1 1/2 cups almond meal
• 1/2 cup coconut flour
• 1/4 cup shredded coconut unsweetened
• 1/4 raisins or mini-chocolate chips
• 1 teaspoon baking powder
• 1 teaspoon cinnamon
• Wet Ingredients:
• 3 ripe bananas mashed
• 3 tablespoons pure maple syrup
• 1/4 cup milk of your choice I used soy milk
• 2 eggs beaten
• 2 tablespoons coconut oil melted
• 1 1/2 teaspoons pure vanilla extract
• 1/8 teaspoon salt
• Topping:
• 1/4 shredded coconut unsweetened
• 1 tablespoon brown sugar
• dash cinnamon

Instructions

• Grease a muffin tin or line with liners. I used coconut oil baking spray. Set aside.
• Preheat oven to 350 degrees.
• In a large bowl, mix together dry ingredients.
• In another bowl, mix together wet ingredients.
• Add wet ingredients into the bowl with the dry ingredients. Gently fold in raisins (or chocolate chips!) and stir until mixture is smooth.
• Meanwhile, in a small bowl, stir together additional coconut, brown sugar and dash of cinnamon for crumble topping.
• Spoon batter into muffin tin, top with coconut/brown sugar mixture and bake for 20-25 minutes or until toothpick inserted comes out clean.
• Let cool and enjoy 🙂

Notes

Wishing everyone a wonderful weekend 🙂

Nutrition

Calories: 283kcal | Carbohydrates: 28g | Protein: 8g | Fat: 17g | Saturated Fat: 6g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 1g | Trans Fat: 0.004g | Cholesterol: 42mg | Sodium: 133mg | Potassium: 216mg | Fiber: 6g | Sugar: 14g | Vitamin A: 101IU | Vitamin C: 4mg | Calcium: 104mg | Iron: 1mg

The post Coconut Banana Muffins appeared first on beginwithinnutrition.com.

Here is a new twist on traditional miso soup!

I was inspired from Heidi Swanson over at the blog 101 cookbooks to add tahini to my miso soup. If you haven’t checked out this site you should!  She is one of the first bloggers I ever started following and I own all her cook books.  Her photographs are beautiful and tell a story all their own.  But, what I like most about her blog is the simple yet complex recipes she creates.  She puts a spin on wholesome ingredients, which bring them to life.  You can find the original recipe here, I can’t wait to try it out some night soon!

In the meantime, try out my recipe 🙂

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Lemon Tahini Miso Soup with Chickpeas

The best recipe for Lemon Tahini Miso Soup with Chickpeas

Course Main Meal, Soup

Cuisine Chinese, Gluten Free, Vegan

Prep Time 5 minutes minutes

Cook Time 20 minutes minutes

Total Time 25 minutes minutes

Servings 2

Calories 426kcal

Cost $

Ingredients

• a few gluggs of olive oil
• 2 cloves garlic minced
• 1/4 cup red onion diced
• 2 carrots chopped
• 4 cups vegetable broth
• 1.5 cups water
• 1/4 cup uncooked short grain brown rice
• 1 can chickpeas rinsed and drained
• 1 large handful of baby spinach leaves
• 1 generous pinch of wakame
• Miso Mixture:
• 1/2 lemon juiced
• 4 tablespoons miso paste
• 3 tablespoons tahini
• 2 tablespoons braggs amino acids
• 1 tablespoon toasted sesame seed oil
• Garnish:
• 2 scallions chopped

Instructions

• In a large soup pot, heat olive oil over medium heat and add garlic and onion. Saute until fragrant.
• Add broth, water, carrots, brown rice, chickpeas and spinach. Bring to a boil, reduce heat and let simmer until rice is cooked, about 20 minutes. Remove from heat and add wakame.
• Meanwhile, in a small bowl mix together miso paste, tahini, lemon juice, bragg’s amino acids and toasted sesame seed oil. Stir until well combined.
• Add miso mixture to soup and stir well. It is important not to add miso paste to soup when it is boiling 🙂
• Garnish with chopped scallions and enjoy 🙂

Notes

This recipe got a thumbs up from the whole family, even Noah!  

Nutrition

Calories: 426kcal | Carbohydrates: 51g | Protein: 12g | Fat: 22g | Saturated Fat: 3g | Polyunsaturated Fat: 9g | Monounsaturated Fat: 8g | Sodium: 3218mg | Potassium: 552mg | Fiber: 7g | Sugar: 11g | Vitamin A: 11411IU | Vitamin C: 24mg | Calcium: 112mg | Iron: 3mg

The post Lemon Tahini Miso Soup with Chickpeas appeared first on beginwithinnutrition.com.

In addition to being loaded with antioxidants, spirulina also contains the omega 6 fatty acid GLA or Gamma Linolenic Acid.  According to webMD, the body converts omega 6 fatty acids into substances that reduce inflammation and cell growth.  It is used to treat conditions such as eczema, psoriasis, heart disease, depression, ADHD, chronic fatigue syndrome, arthritis and for cancer prevention.

Combined with berries, spirulina gives this smoothie a rich purple color!

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Purple Power Smoothie

The best recipe for Purple Power Smoothie

Course Drinks, Kid food, Smoothies

Cuisine American, Gluten Free, Vegan

Prep Time 3 minutes minutes

Total Time 3 minutes minutes

Servings 2

Calories 175kcal

Cost $

Ingredients

• 2 cups soy milk or almond milk
• 1 banana
• 1 cup frozen mixed berries
• 2 teaspoons spirulina
• 1 tablespoon chia seeds
• 1 tablespoon goji berries optional
• 1 date pitted

Instructions

• Blend and Enjoy 🙂

Notes

If you don’t have spirulina powder you can always substitute baby spinach leaves for a healthy dose of greens 🙂

Nutrition

Calories: 175kcal | Carbohydrates: 30g | Protein: 5g | Fat: 6g | Saturated Fat: 0.4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 2g | Trans Fat: 0.01g | Sodium: 359mg | Potassium: 341mg | Fiber: 7g | Sugar: 16g | Vitamin A: 94IU | Vitamin C: 7mg | Calcium: 352mg | Iron: 2mg

The post Purple Power Smoothie appeared first on beginwithinnutrition.com.

Didn’t think so!

Ok, here it is!  My new “go-to” stew!!!

It looks like a lot of ingredients, but it’s a really easy recipe to throw together…literally, just throw it together!  Feel free to modify, if you don’t have shallots, use an onion.  If you don’t have quinoa, try brown rice.  If you don’t have almond butter, use peanut butter.  No coconut oil?  Use olive oil! I’m pretty sure this recipe is fool-proof!

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Curried Quinoa and Black Bean Stew

The best recipe for Curried Quinoa and Black Bean Stew

Course Main Meal, Soup

Cuisine American, Gluten Free, Vegan

Prep Time 5 minutes minutes

Cook Time 9 minutes minutes

Total Time 14 minutes minutes

Servings 2

Calories 572kcal

Cost $

Ingredients

• 2 tablespoons coconut oil
• 1 shallot chopped
• 3 cloves garlic minced
• 1 tablespoon fresh ginger minced
• 3 stalks of celery chopped
• 2 carrots chopped
• 1 sweet potato peeled and chopped
• 1 cup crushed tomatoes
• 1/2 cup dry quinoa
• 1 can black beans rinsed and drained
• 2 tablespoons almond butter
• 2 tablespoons curry powder
• 4 cups veggie broth
• 1 cup water
• 1 bay leaf
• large handful fresh cilantro
• 2 large handfuls baby spinach leaves
• sea salt and pepper

Instructions

• In a large soup pot, heat coconut oil over medium-high heat.
• Add shallots, garlic, celery, carrot, ginger and saute until fragrant.
• Next, add broth, water, sweet potato, crushed tomatoes, bay leaf, curry powder, quinoa, almond butter and bring to a boil.
• Reduce heat and simmer until vegetables are soft and quinoa is cooked.
• Add black beans and spinach, cook until spinach is wilted.
• If needed, add more water. Season with sea salt and pepper as needed
• Garnish with cilantro and enjoy 🙂

Nutrition

Calories: 572kcal | Carbohydrates: 76g | Protein: 15g | Fat: 27g | Saturated Fat: 13g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 7g | Sodium: 345mg | Potassium: 1479mg | Fiber: 15g | Sugar: 15g | Vitamin A: 26672IU | Vitamin C: 21mg | Calcium: 220mg | Iron: 7mg

The post Meatless Monday Meal Curried Quinoa and Black Bean Stew appeared first on beginwithinnutrition.com.

I bought a one pound bag of mixed nuts from Trader Joes, tossed them in sugar and spice to create this savory snack!

Nuts make a great snack as they provide essential vitamins, healthy fats and protein.  If watching your weight, be mindful of portion size as they are also high in calories.  A single serving portion is roughly a small handful.

Here are a few nutritional highlights of a few varieties of nuts:

Almonds:  Great source of polyunsaturated and monounsaturated oils, packed with protein, calcium, iron, zinc and vitamin E.  Contains amygdalin, a flavonoid which protects against cancer. Lowers LDL (bad) cholesterol and are an excellent source of fiber.

Cashews:  Contain minerals such as copper, magnesium, potassium and zinc.  Provide a healthy dose biotin, essential for repairing cells, boosting energy and growing strong hair and nails.

Chestnuts:  The only “low-fat” nut around, 1 gram per 1 ounce serving!  They are also the only nut that contains vitamin C!

Hazelnuts:  1 ounce serving provides 41% of the DRI of copper.  Copper has been found to support an antioxidant enzyme called superoxide dimutase, which fights free radicals floating around wrecking havoc in our body.  Who knew!

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Sweet and Spicy Roasted Nuts

The best recipe for Sweet and Spicy Roasted Nuts

Course Appetizer, Side Dish, Snack

Cuisine American, Gluten Free, Vegan

Prep Time 3 minutes minutes

Cook Time 1 hour hour

Total Time 1 hour hour 3 minutes minutes

Servings 6

Calories 490kcal

Cost $

Ingredients

• 1 pound of mixed nuts
• 1 egg white
• 1 tablespoons water
• 1/4 cup light brown sugar
• 2 teaspoons cumin
• 1 teaspoon paprika
• 1 teaspoon sea salt
• 1/4 teaspoon cayenne pepper or more if you like the heat!

Instructions

• Preheat oven to 275 degrees, line a baking dish with cooking spray and set aside.
• In a medium bowl, whisk together egg white and water. Add nuts and toss to coat. Pour through a strainer to drain off excess egg white and water.
• In a separate bowl, mix together sugar and spices. Add nuts, toss to coat.
• Spread evenly on the baking dish, place in oven and bake for 30 minutes.
• Stir and lower heat to 200 degrees and bake for an additional 30 minutes.
• Remove from oven and let cool for at least 30 minutes before serving.
• Enjoy 🙂

Notes

Although I haven’t tried it yet, I believe you can substitute olive oil for the egg white/water mixture for a vegan version 🙂

Nutrition

Calories: 490kcal | Carbohydrates: 29g | Protein: 14g | Fat: 39g | Saturated Fat: 5g | Polyunsaturated Fat: 8g | Monounsaturated Fat: 24g | Sodium: 409mg | Potassium: 493mg | Fiber: 7g | Sugar: 9g | Vitamin A: 219IU | Vitamin C: 0.4mg | Calcium: 68mg | Iron: 3mg

The post Sweet and Spicy Roasted Nuts appeared first on beginwithinnutrition.com.

The saying is true…

“I used to think being a kid on Christmas was the best thing ever but it turns out having kids on Christmas is!”

Growing a Jeweled Rose

In attempts to keep it festive…I bring you a red and green smoothie.

Ok, really green….

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Simply Spirulina

The best recipe for Simply Spirulina

Course Drinks, Smoothies, Snack

Cuisine American, Gluten Free, Vegan

Prep Time 3 minutes minutes

Total Time 3 minutes minutes

Servings 2

Calories 90kcal

Cost $

Ingredients

• 1 frozen banana
• 1 cup coconut water
• 1 teaspoon spirulina
• 1 date pitted (optional)

Instructions

• Blend and Enjoy 🙂

Notes

Spirulina is a great addition to smoothies.  It doesn’t have much of a taste and it is a superfood powerhouse of the strongest kind!  I’ve talked a little about spirulina here if you want to read up.  It’s a great way to balance your body after days (or weeks!) of celebrating!  You can get fancy and add frozen berries, spinach, chia seeds, etc. However, sometimes simplicity is best 🙂

Nutrition

Calories: 90kcal | Carbohydrates: 21g | Protein: 2g | Fat: 1g | Saturated Fat: 0.3g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.04g | Sodium: 142mg | Potassium: 555mg | Fiber: 3g | Sugar: 13g | Vitamin A: 47IU | Vitamin C: 8mg | Calcium: 35mg | Iron: 1mg

The post Simply Spirulina appeared first on beginwithinnutrition.com.

My brother and sister-in-law Allison were able to fly east and spend some time with us before moving on to visit more family.  Noah couldn’t have been more excited, they are better than Santa in his eyes!

We had so much fun and ate a lot!

Allison introduced me to the most amazing butternut squash recipe, flavored with coconut oil and dried cranberries.  It was so good we had her make it twice!

We opened gifts, ate, drank and were merry!

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The Best Butternut Squash Ever

The best recipe for The Best Butternut Squash Ever

Course Appetizer, Side Dish

Cuisine American, Gluten Free, Vegan

Prep Time 5 minutes minutes

Cook Time 5 minutes minutes

Total Time 10 minutes minutes

Servings 4

Calories 126kcal

Cost $

Ingredients

• 1 butternut squash cubed
• 1 tablespoon plus more for taste unrefined coconut oil
• 2 shallots minced
• water as needed
• 1/3 cup dried or fresh cranberries
• drizzle honey or agave
• sea salt and pepper

Instructions

• First sauté two shallots in about a tablespoon of coconut oil ( non refined). Sauté a few minutes –do not brown.
• Add cubed butternut squash. Stir to coat in oil. Cook over medium heat about 5 mins. Do not brown– add more coconut oil as needed.
• Add about a 1/4 cup of water and cover. Check frequently and cook until squash is almost fully cooked– soft enough to pierce easily with fork but not falling apart.
• Add a little more water as needed to keep from sticking.
• Add 1/3 cup cranberries (dried but could use fresh) and a drizzle of agave or honey.
• Also add another tablespoon of coconut oil. Stir and cook until water is largely cooked off.
• Season with sea salt and pepper to taste 🙂

Notes

Thank you Marty and Allison for everything, we love you 🙂

Wishing you and your family a happy and healthy holiday 🙂

Nutrition

Calories: 126kcal | Carbohydrates: 25g | Protein: 2g | Fat: 4g | Saturated Fat: 3g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.2g | Sodium: 38mg | Potassium: 708mg | Fiber: 4g | Sugar: 5g | Vitamin A: 19937IU | Vitamin C: 42mg | Calcium: 95mg | Iron: 1mg

The post The Best Butternut Squash Ever appeared first on beginwithinnutrition.com.

This smoothie uses molasses similar to classic gingerbread.  Yes, molasses is sugar, but unlike processed white sugar it contains essential vitamins and minerals.  Blackstrap molasses lends a robust, sweet flavor which is very distinct.  It is an excellent source of iron and vitamin B6. Molasses is often recommended to vegetarian pregnant women who are deficient in iron.

I added a scoop of vegan chocolate protein powder to this smoothie, but you do not have to.  If you want a “chocolate gingerbread smoothie,” add a teaspoon of cocoa powder or raw cacao powder.

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Gingerbread Smoothie

The best recipe for Gingerbread Smoothie

Course Breakfast, Smoothies, Snack

Cuisine American, Gluten Free, Vegan

Prep Time 3 minutes minutes

Total Time 3 minutes minutes

Servings 2

Calories 170kcal

Cost $

Ingredients

• 1 cup almond or soy milk
• 1 frozen banana
• 1-2 tablespoons blackstrap molasses
• 1 tablespoon chia seeds
• 1 teaspoon fresh grated ginger root
• 1/4 teaspoon pure vanilla extract
• 1/4 teaspoon cinnamon
• 1/8 teaspoon cloves
• 1 scoop protein powder optional
• 1 teaspoon cocoa powder or cacao powder optional

Instructions

• Blend and Enjoy 🙂

Nutrition

Calories: 170kcal | Carbohydrates: 28g | Protein: 6g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 1g | Trans Fat: 0.01g | Cholesterol: 1mg | Sodium: 65mg | Potassium: 564mg | Fiber: 4g | Sugar: 18g | Vitamin A: 507IU | Vitamin C: 14mg | Calcium: 232mg | Iron: 2mg

The post Gingerbread Smoothie appeared first on beginwithinnutrition.com.

I adapted this recipe from one found on the blog Dishing Up The Dirt.  I stumbled upon this site one night after spending way too many mind numbing hours lost in the abyss of Pinterest.  But, I’m glad I did because she has delicious recipes and beautiful photos….it is definitely going on my favorite blog list!

This meal was super easy to prepare using only simple, wholesome ingredients.  Although it is a “meatless” meal, it is packed with protein and won’t leave you hungry!

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Roasted Cauliflower and Chickpeas with Lemon Dijon Dressing

The best recipe for Roasted Cauliflower and Chickpeas with Lemon Dijon Dressing

Course Breakfast, Main Meal

Cuisine American, Gluten Free, Vegan

Prep Time 5 minutes minutes

Cook Time 30 minutes minutes

Total Time 35 minutes minutes

Servings 2

Calories 444kcal

Cost $

Ingredients

• 1 head cauliflower cut into florets
• 1 15 oz can chickpeas, rinsed, drained and patted dry
• 2 tablespoons olive oil
• 1/8-1/4 teaspoon crushed red pepper flakes
• sea salt and pepper to taste
• 3 tablespoons chopped fresh parsley
• -2 cups cooked quinoa
• For the dressing:
• 1/4 cup extra virgin olive oil
• juice from 1 lemon
• 2 teaspoons dijon mustard

Instructions

• Preheat oven to 400 degrees.
• Line a cookie sheet with parchment paper and set aside.
• In a large bowl, add cauliflower and chickpeas. Drizzle with olive oil, add crushed red pepper flakes, sea salt and pepper, stirring to coat. Spread evenly onto cookie sheet and place in the oven. Cook 20-30 minutes, tossing halfway through. Cook until lightly golden, but not burnt!
• Meanwhile, whisk together lemon dijon dressing ingredients.
• Drizzle over cooked cauliflower and chickpeas, add fresh parsley and mix to coat.
• Serve over cooked quinoa and enjoy 🙂

Nutrition

Calories: 444kcal | Carbohydrates: 16g | Protein: 6g | Fat: 42g | Saturated Fat: 6g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 30g | Sodium: 149mg | Potassium: 919mg | Fiber: 6g | Sugar: 6g | Vitamin A: 547IU | Vitamin C: 152mg | Calcium: 77mg | Iron: 2mg

The post Roasted Cauliflower and Chickpeas with Lemon Dijon Dressing Meatless Monday appeared first on beginwithinnutrition.com.

Ever since figuring out how to make kale salads, I’ve been addicted to them!  I added a bit of quinoa to make this salad meal sized.  If you don’t have pomegranate seeds, substitute dried cranberries. You could also add feta if desired!  This recipe makes two side servings or one large serving…I ate the whole thing myself!

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Quinoa, Kale and Pomegranate Salad

The best recipe for Quinoa, Kale and Pomegranate Salad

Course Breakfast, Main Meal, Salad, Side Dish

Cuisine American, Gluten Free, Vegan

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 2

Calories 671kcal

Cost $

Ingredients

• 1 cup cooked and cooled quinoa
• 4 cups kale stemmed and chopped
• 1/2 pomegranate divided and seeded
• 1/4 cup walnuts or pecans chopped
• 2 tablespoons extra virgin olive oil
• 1 orange juiced
• 1/2 lemon juiced
• 1 teaspoon balsamic vinegar
• 1 tablespoon orange zest
• sea salt

Instructions

• In a large bowl, add kale, drizzle with olive oil and sprinkle with sea salt. Massage for a few minutes or until leaves start to become soft. Add quinoa, pomegranate seeds and nuts to bowl.
• Whisk together orange juice, lemon juice and balsamic vinegar. Drizzle on top of salad, stir until well combined and add more sea salt if needed.
• Enjoy 🙂

Nutrition

Calories: 671kcal | Carbohydrates: 87g | Protein: 19g | Fat: 31g | Saturated Fat: 4g | Polyunsaturated Fat: 8g | Monounsaturated Fat: 17g | Sodium: 79mg | Potassium: 1327mg | Fiber: 18g | Sugar: 18g | Vitamin A: 13571IU | Vitamin C: 186mg | Calcium: 435mg | Iron: 7mg

The post Quinoa, Kale and Pomegranate Salad appeared first on beginwithinnutrition.com.

This dish can be served on with a fried egg or on top of quinoa for a vegan option.  Try it out for your meatless Monday meal!

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Brussels Sprout Hash

The best recipe for Brussels Sprout Hash

Course Breakfast, Main Meal

Cuisine American, Gluten Free, Vegan

Prep Time 3 minutes minutes

Cook Time 5 minutes minutes

Total Time 8 minutes minutes

Servings 2

Calories 164kcal

Cost $

Ingredients

• 3 cups Brussels sprouts cleaned, trimmed and thinly sliced
• 1 carrot shredded
• 1 cup of mushrooms chopped
• 1 shallot minced
• 4 cloves garlic minced
• extra virgin olive oil
• juice of 1/2 lemon
• sea salt and pepper

Instructions

• In a large skillet, heat a few gluggs of olive oil over medium-high heat.
• Add shallot and garlic, saute until translucent.
• Add Brussels sprouts, carrots and mushrooms. Saute until lightly browned, stirring occasionally.
• Season with lemon juice, sea salt and pepper. (I heavily seasoned with cracked black pepper.)
• Serve warm with a fried egg or over quinoa, enjoy 🙂

Nutrition

Calories: 164kcal | Carbohydrates: 25g | Protein: 11g | Fat: 4g | Saturated Fat: 2g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 1g | Cholesterol: 6mg | Sodium: 1008mg | Potassium: 836mg | Fiber: 7g | Sugar: 5g | Vitamin A: 6092IU | Vitamin C: 117mg | Calcium: 86mg | Iron: 3mg

The post Meatless Monday Brussels Sprout Hash appeared first on beginwithinnutrition.com.

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Crustless Veggie Quiche

The best recipe for Crustless Veggie Quiche

Course Breakfast, Kid food, Main Meal

Cuisine American, Gluten Free, Vegan

Prep Time 5 minutes minutes

Cook Time 40 minutes minutes

Total Time 45 minutes minutes

Servings 8

Calories 80kcal

Cost $

Ingredients

• 2 cups kale destemmed and chopped
• 1 carrot shredded
• 1 cup mushrooms chopped
• 1/4 cup onion diced
• 1/4 cup vegetable broth
• 6 oz. plain Greek yogurt preferably organic
• 5 free range eggs
• 1 tablespoon olive oil
• 1/4 cup crumbled feta cheese
• 1/4 cup shredded cheddar cheese
• 1 plum tomato sliced
• sea salt and pepper to taste

Instructions

• Preheat oven to 350 degrees. Spray a 9 inch pie plate with cooking spray or coat with olive oil, set aside.
• In a large skillet, add olive oil over medium heat. Add onion and saute until translucent.
• Add garlic, mushrooms, kale and carrot. Season with sea salt and pepper if desired.
• Add vegetable broth and saute until kale begins to wilt. Remove from heat and set aside.
• Blend together eggs and Greek yogurt until frothy. (I used the blender, but you can simply whisk together in a large bowl.)
• Add vegetable mixture into coated pie plate. Top with crumbled feta cheese.
• Pour egg mixture on top. Sprinkle with shredded cheddar and layer with tomatoes.
• Place in oven for 35-40 minutes or until center is set and the top is slightly golden.
• Let cool and enjoy 🙂

Nutrition

Calories: 80kcal | Carbohydrates: 4g | Protein: 5g | Fat: 5g | Saturated Fat: 2g | Polyunsaturated Fat: 0.5g | Monounsaturated Fat: 2g | Trans Fat: 0.001g | Cholesterol: 56mg | Sodium: 137mg | Potassium: 190mg | Fiber: 1g | Sugar: 2g | Vitamin A: 3114IU | Vitamin C: 18mg | Calcium: 123mg | Iron: 1mg

The post Crustless Veggie Quiche, Gluten-Free appeared first on beginwithinnutrition.com.

This soup is chock full with nutrition…kale, lentils, beans, carrots, garlic and tomatoes… you can’t go wrong!

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Kale, Lentil and Bean Soup

The best recipe for Kale, Lentil and Bean Soup

Course Main Meal, Soup

Cuisine Gluten Free, Italian, Vegan

Prep Time 5 minutes minutes

Cook Time 45 minutes minutes

Total Time 50 minutes minutes

Servings 4

Calories 227kcal

Cost $

Ingredients

• 1 small onion diced
• 2 carrots chopped
• 2 stalks celery chopped (I used the celery heart with the leaves)
• 1 small pepper diced (I used a yellow pepper)
• 1 bunch of kale de-stemmed and chopped
• 1/4 cup organic tomato paste
• 1 cup organic crushed tomatoes
• 2 cups vegetable broth
• 2 cups water
• 1/2 cup red or green lentils
• 1 can chickpeas rinsed and drained
• 2 tablespoons olive oil
• 3 tablespoons Bragg’s Amino Acids tamari or soy sauce (so sauce will no longer make this recipe gluten free)
• sea salt optional
• 2 teaspoons Italian seasonings or 1 teaspoon dried oregano and 1 teaspoon dried basil

Instructions

• In a large soup pot, heat olive oil over medium high heat.
• Add onions and cook until lightly golden. Add garlic, celery, carrots, pepper, kale and cook until tender.
• Add tomato paste, crushed tomato, lentils, chick peas, broth, water, seasoning and Bragg’s amino acids.
• Let simmer for 30-45 minutes or until lentils are tender, add sea salt if desired.
• Enjoy 🙂

Nutrition

Calories: 227kcal | Carbohydrates: 32g | Protein: 10g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 729mg | Potassium: 881mg | Fiber: 12g | Sugar: 10g | Vitamin A: 9101IU | Vitamin C: 68mg | Calcium: 146mg | Iron: 4mg

The post Kale, Lentil and Bean Soup appeared first on beginwithinnutrition.com.

I had no idea what to do with my impulse buys, so I went to my favorite website Pinterest!  A combination of a few recipes I saw inspired me to create these…

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Flourless Chocolate Peppermint Brownie Bites

The best recipe for Flourless Chocolate Peppermint Brownie Bites

Course Dessert, Kid food, Snack

Cuisine American, Gluten Free, Vegan

Prep Time 5 minutes minutes

Baking Time 15 minutes minutes

Total Time 20 minutes minutes

Servings 16

Calories 145kcal

Cost $

Ingredients

• 1/2 cup coconut oil melted
• 1/2 cup honey
• 3 eggs whipped
• 1/2 teaspoon peppermint extract
• 1 cup almond meal
• 1/3 cup cocoa powder
• 1/4 teaspoon sea salt
• 1/4 teaspoon baking soda

Instructions

• Preheat oven to 350 degrees. Spray a mini-muffin tin with cooking spray, set aside.
• In a small bowl, whisk together liquified coconut oil, eggs, honey and peppermint extract.
• In a medium bowl, combine almond meal, cocoa powder, sea salt and baking soda.
• Mix wet and dry ingredients together until well combined and a batter is formed.
• Pour batter into mini-muffin cups, 2/3 way full.
• Bake for 15 minutes or until a toothpick inserted comes out clean.
• Cool and enjoy 🙂

Notes

These brownie bites are so fluffy and “cake” like, you would never know they are flourless!  Plus, they are only 100 calories per pop making them a guilt-less sweet treat 🙂

Nutrition

Calories: 145kcal | Carbohydrates: 11g | Protein: 3g | Fat: 11g | Saturated Fat: 6g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 1g | Trans Fat: 0.003g | Cholesterol: 31mg | Sodium: 66mg | Potassium: 44mg | Fiber: 1g | Sugar: 9g | Vitamin A: 45IU | Vitamin C: 0.1mg | Calcium: 22mg | Iron: 1mg