Stephanie Kay Nutrition

Real Food for Real Life

Is Molasses Good for You?

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Molasses is a dark syrup made during the production of sugar and is often touted as a source of nutrients and a much healthier sweetener, but is molasses actually good for you? Here’s everything you need to know about the health benefits and nutrition of molasses, how it’s made, and its proposed health benefits.

Is Molasses Good for You?

What is Molasses?

Molasses is the dark, thick syrup byproduct of creating crystallized sugar from sugar cane or sugar beets. (1) To make sugar, sugar cane or sugar beets are crushed to extract their juice, which is then boiled down to form sugar crystals, leaving a dark brown syrup behind, also known as molasses. The separation of sugar crystals from the syrup occurs several times during the sugar-making process, which results in different grades of molasses; early extractions tend to be lighter in color and sweeter in taste, while final extractions are dark in color and contain less sugar.

Types of Molasses

There are different types of molasses varying in color, flavor, and sweetness.

Light Molasses

Light molasses, also known as treacle syrup, is made from the first boiling and processing of sugar. It has the lightest color and taste, the highest sugar content, and the least viscous texture.

Dark Molasses

Dark molasses is obtained from the second stage of extraction and is darker, thicker, and less sweet than light molasses. Dark molasses also has a much more pungent taste than light molasses.

Blackstrap Molasses

Blackstrap molasses is the product of the third or final boiling of sugar production, which yields a heavy, viscous, dark-colored product that has had most of the sugar removed. Blackstrap molasses has the most intense flavor and, because it contains less sugar, also has the most health benefits.

The lighter grades of molasses are more commonly used in baking, candy making, and rum making to add flavor and sweetness, while darker grades are often used in animal feed. (2)

Sulfured vs. Unsulfured Molasses

In addition to color, molasses can also be found in sulfured and unsulfured formats. Sulfured molasses is the byproduct of raw sugar manufacturing in which sulfur dioxide is added to the molasses to bleach its color. (3) This process can leave molasses with a strong chemical taste, which is why most commercial brands of molasses in grocery stores are unsulfured.

Molasses Nutrition Facts

Molasses contains approximately 22% water and 75% carbohydrate from sugars, including sucrose, fructose, and glucose, and no protein or fat. (4) On average, one tablespoon of molasses contains (5):

  • Calories: 58
  • Fat: 0 grams
  • Protein: 0 grams
  • Carbohydrates: 15 grams
  • Sugar: 15 grams
  • Fiber: 0 grams

Given there are different grades of molasses, the different types will contain varying nutritional values.

Is Blackstrap Molasses Good for You?

Since blackstrap molasses is the product of the final boiling, it contains less sugar than light molasses: blackstrap molasses is composed of as little as 50% sugar, while lighter molasses can be up to 75%-85% sugar. (6) It’s also a significant source of certain micronutrients, specifically calcium, iron, magnesium, potassium, and vitamin B6 than lighter molasses. Blackstrap molasses is also a source of polyphenol antioxidants, which have been shown to prevent the onset of chronic illness and disease. (7)

One tablespoon of organic blackstrap molasses contains (8):

  • Calcium: 10% of the Daily Value (DV)
  • Iron: 20% of DV
  • Magnesium: 10% of DV
  • Potassium: 9% of DV
  • Vitamin B6: 8% of DV

For these reasons, blackstrap molasses is often considered the healthiest form of molasses.

The Bottom Line

Molasses is a dark, viscous syrup created during the sugar-making process from sugar cane and sugar beets. Molasses comes in many forms, including light, dark, and blackstrap, and, unlike refined sugar, it does have some nutritional benefits. More specifically, blackstrap molasses is a source of vitamins, minerals, and antioxidants and contains less sugar than other forms of molasses and sugar. However, keep in mind that molasses is still a source of sugar and should be consumed in moderation in conjunction with a well-balanced whole foods diet.

Roasted Red Pepper and Tomato Soup

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This creamy roasted red pepper and tomato soup recipe is incredibly easy to make and packed full of flavor. Just roast all the veggies on a baking sheet in the oven, cook them with broth for a few minutes, and then blend it all up to create a rich and creamy soup that is sure to warm your heart on a cold day.

Roasted Red Pepper Soup

While tomato soup is often considered comfort food, and it is, it’s also very good for you. Tomatoes are most well-known for being a rich source of lycopene, a powerful antioxidant that gives tomato soup its bright red color, as well as vitamin C, potassium, folate, and vitamin K (1). Tomatoes have a very high water content, roughly 95% water, making them very hydrating and they contain small amounts of fiber as well. While tomato soup recipes will vary, generally speaking, tomato soup is a low-calorie and nutrient-rich dish, especially homemade versions.

What You’ll Need to Make the BEST Roasted Red Pepper Tomato Soup

Making a homemade tomato soup with roasted red pepper is much easier than you may think and only requires a few ingredients. Here’s what you need:

  • Tomatoes: Fresh tomatoes are best for tomato soup. While plum tomatoes, cherry tomatoes, and heirloom tomatoes all work particularly well, any red tomato variety or combination of red tomatoes will work.
  • Red Bell Peppers: Ripe red bell peppers are perfect for roasting and add a delightfully sweet flavor to the soup. If you’d like to skip the roasting, you can buy a jar of roasted red peppers instead.
  • Onion and Garlic: An onion and an entire bulb of roasted garlic add an aromatic sweet and subtle flavor to the soup.
  • Olive Oil: To add some healthy fat and give the soup a velvety texture.
  • Broth: Using chicken or vegetable broth gives the soup an extra depth of flavor that water would simply not provide.
  • Thyme, Chili Flakes, and Salt: Some herbs for fragrance, chili flakes for heat (although optional), and salt to balance out the seasoning.

To add a bit more flavor, additional fresh herbs and spices, such as fresh basil, fresh parsley, smoked paprika, or a dash of cayenne pepper for heat, would also make a great addition to the soup.

How to Make Roasted Red Pepper Tomato Soup

While pre-made soup is very easy to find in grocery stores, I’d argue soup is one of the easiest things to make at home. As long you can turn on the oven, cut veggies, and turn on the blender, you can easily make this fresh roasted red pepper tomato soup. Here’s what you’ll do:

  1. Prep the tomatoes and peppers. Wash, core, and slice the fresh tomatoes and red bell peppers to prepare them for roasting.
  2. Roast the veggies. Place the tomatoes, red bell peppers, and cloves garlic on a baking sheet, drizzle with olive oil, and roast until tender, sweet, and juicy.
  3. Combine the soup ingredients. In a large pot, combine the roasted vegetables with the sautéed onion, herbs, and broth.
  4. Simmer. Bring the soup to a boil and then allow it to simmer to help bring the flavors together.
  5. Purée. When the soup is ready, using an immersion blender or bar blender, purée the soup until rich and creamy.
  6. Season. Taste the soup and adjust the seasoning with salt and black pepper as needed.
  7. Serve! Pour the soup into bowls and serve immediately.

I like to serve my soup with an extra drizzle of olive oil, a splash of heavy cream, and fresh basil.

Best Tomatoes to Use

When picking tomatoes for soup, there are so many different varieties to choose from. While almost all red tomatoes varieties work well, here are the best tomatoes for tomato soup:

  • San Marzano Tomatoes (Plum): Arguably the most popular tomatoes for tomato soup, San Marzano tomatoes are less acidic, sweeter, and have a stronger taste than other varieties. San Marzano tomatoes are special because they are protected by Denominazione d’ Origine Protetta status, also known as D.O.P. or Protected Designation of Origin in English, which specifies the precise cultivar, processing method, and region in which the tomatoes can be grown in Italy.
  • Roma Tomatoes (Plum): While also plum tomatoes, Roma tomatoes are considered everyday tomatoes and are more economical and widely available than San Marzano tomatoes. Roma tomatoes have a tangy garden-fresh flavor, which makes them ideal for soup.
  • Cherry Tomatoes: Due to their small size, cherry tomatoes tend to have a more concentrated flavor profile than other tomato varieties, and their bright and sweet flavor makes for an extra sweet and fresh-tasting tomato soup.
  • Heirloom Tomatoes: While there are many varieties and colors, heirloom tomatoes tend to have a very intense flavor, ranging from tangy to sweet, which makes them a delicious addition to tomato soup.

I’ve made this soup multiple times and, regardless of what type of tomato I use, it always turns out perfectly. I’ve played around with plum tomatoes, heirloom tomatoes, cherry tomatoes, tomatoes on the vine, and a combination of them, and successfully created a delicious soup every time.

Roasted Red Pepper Tomato Soup

How do you cut a red pepper for roasting?

To roast bell peppers in the oven, remove the core, and then either cut them in half or slice them into quarters lengthwise and place them cut side down on a baking sheet.

What to Serve with Roasted Red Pepper and Tomato Soup

Roasted red pepper and tomato soup is a great source of micronutrients, fiber, and healthy fats, with low to moderate amounts of complex carbohydrates and protein. By serving with a more abundant source of fiber-rich complex carbohydrates and plant or animal protein you can create a more satiating, satisfying, and well-balanced meal. Serve your soup with:

Quite honestly, the pairing options for tomato soup are endless and there are many more options to choose from. Just be sure to include bread or crackers in some way, shape, or form, because this soup is perfect for dipping!

Tips, Storage and Reheating

Boost the fiber. Although some people remove the skin from the tomatoes and peppers once roasted, I don’t think it’s necessary, and keeping them on adds a little bit of texture and provides a little boost of fiber as well.

Make it creamy. If want to make it extra creamy, you can add a splash of heavy cream or milk once it’s blended but, whether you do or not, you’ll still have a rich and delicious soup that makes a wonderful meal for any cold or rainy day.

Storing. Once cooked, the soup can be cooled completely and stored in an airtight container in the fridge for up to 5 days or in the freezer

Reheating. To reheat the soup from the fridge, place the soup in a saucepan on medium heat and heat for 5-7 minutes until warmed through. To reheat the soup from frozen, allow the soup to thaw, or defrost in a microwave-safe container for 5-10 minutes until thawed, before adding the soup to a saucepan on medium heat and heat for 5-7 minutes until warmed through.

More Red Pepper and Tomato Soup Recipes:

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Roasted Red Pepper Soup

Roasted Red Pepper and Tomato Soup

Author: Stephanie Kay

This roasted red pepper tomato soup is healthy and incredibly easy to make! Plus, it stores well in the freezer so you can make it ahead of time and you’ll have soup ready for days to come.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 50 minutes
  • Total Time: 1 hour
  • Yield: 4 servings 1x
  • Category: Soup
  • Method: Roasted and Blended
  • Cuisine: American
Print Recipe

Ingredients

  • 12 whole tomatoes, cored and halved
  • 3 red bell peppers, cored and quartered
  • 1 bulb garlic, whole
  • 3 tablespoons olive oil
  • 1 onion, diced
  • 1 teaspoon thyme
  • 1/4 chili flakes (optional)
  • 4 cups vegetable or chicken broth
  • 1/2 teaspoon salt

Instructions

  1. Preheat the oven to 400°F and line a large baking sheet with parchment paper.
  2. Place the tomatoes (halved and seeded) and red peppers (cored and quartered) on the baking sheet. Drizzle the tomatoes and bell peppers with 1 1/2 tablespoons of olive oil and gently toss until all the vegetables are coated.
  3. Slice the entire bulb of garlic in half widthwise, skin intact, add it to the baking sheet (cut side up), and drizzle with 1/2 tablespoon of olive oil. Transfer the baking sheet to the oven to roast for 40 minutes.
  4. With 10 minutes remaining, in a large pot on medium-high heat, warm the remaining tablespoon of olive oil, add the onion, and cook for 5-6 minutes until tender and translucent. Add the thyme and chili flakes (optional) and cook for an additional minute until fragrant.
  5. Once the vegetables are roasted, remove the baking sheet from the oven, remove the garlic from the baking sheet, set aside and allow to cool slightly.
  6. Transfer the tomatoes and bell peppers directly to the pot with the onion, stir to combine with the onion mixture, add salt, and cover with broth.
  7. Once the garlic is cool enough to handle, squeeze cloves of roasted garlic out of the skin directly into the pot and stir to combine. Reduce heat to a simmer and allow to cook for 10 minutes.
  8. Once cooked, using an immersion blender or in batches using a bar blender, purée the soup until smooth. If you find the soup too thick just add a splash of broth or water until you’ve reached the desired texture. Taste and season with additional salt as needed, it may need a decent amount of additional salt depending on how salty your broth is.
  9. Once blended, the soup can be served immediately or cooled and stored in an airtight container in the fridge for up to 5 days or in the freezer for up to 3 months.

Nutrition

  • Serving Size: 1 serving
  • Calories: 189 calories
  • Sugar: 11 grams
  • Fat: 12 grams
  • Carbohydrates: 19 grams
  • Fiber: 5 grams
  • Protein: 5 grams

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Apple Cinnamon French Toast

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This light and fluffy apple cinnamon French toast is the perfect healthy recipe for a hearty weekend brunch! Complete with a warm sweet apple-cinnamon topping, this French toast is sure to be a crowd-pleasing dish the whole family will love.

Apple Cinnamon French Toast

Although I’ve named this recipe apple cinnamon French toast, it’s just French toast with an apple cinnamon topping but, hey, who’s checking?! This apple French toast is a wonderful recipe for a weekend brunch or a special occasion, plus, it also stores very well in the fridge or freezer if you want to make a batch ahead of time and quickly reheat it on busy weekday mornings.

Ingredients for Apple Cinnamon Fresh Toast

This recipe is made much like regular French toast with the addition of apples and ground cinnamon. Here’s what you’ll need:

  • Bread: In my opinion, a good French toast recipe is all about the bread, which is why I suggest a brioche or French bread to help ensure your French toast is extra fluffy (and French!). If you can’t find brioche bread, sourdough, challah, French, or plain old, day-old real food white bread will work just fine.
  • Eggs: Eggs are one of the essential components of the custard base that gives French toast its rich and tender interior and crispy exterior, and they add a little protein to the dish too!
  • Milk: Milk is the second component of the custard mixture used for soaking French toast. Nailing the egg-to-milk ratio is key as too much milk will leave you with soggy French toast. I recommend using regular milk but you could use non-dairy milk if needed, almond milk would work best.
  • Cinnamon: Because you can’t make apple cinnamon French toast without cinnamon!
  • Vanilla: For an extra splash of flavor and sweetness.
  • Apples: While any apple will work in an apple topping for French toast, McIntosh, Cortland, Braeburn, Honeycrisp, and Gala apples work particularly well. If possible, use fresh, seasonal apples for ultimate flavor.
  • Butter: To get the French toast nice and crispy and brown the apples to caramelized perfection.
  • Brown Sugar: To create a sweet and sticky sauce for the caramelized apples.
  • Maple Syrup: For drizzling!

How to Make It:

Prepare the milk and egg mixture. In a large bowl, combine the large eggs, milk, cinnamon, and vanilla in a bowl and whisk until well combined.

Soak the bread. Add the bread to the egg mixture, one slice at a time, to ensure each slice is well coated.

Cook the French Toast. Add each slice of bread, one at a time, to a hot pan with melted butter and cook, flipping once, until golden brown on both sides. Make sure your pan is hot enough before adding the bread to ensure it browns well and gets crispy when it hits the pan.

Prepare the apple cinnamon topping. While the slices of French toast are cooking, prepare the brown sugar apple cinnamon topping. Add the sliced apples to a pan to cook with butter, cinnamon, and brown sugar until sweet and sticky!

Serve warm and enjoy! Once everything is ready, serve the French toast with a generous portion of the apple cinnamon topping and a drizzle of maple syrup.

Apple French Toast

How to Make Apple Topping for French Toast

While cinnamon French toast is tasty on its own, making an apple cinnamon topping for French toast really takes the fall flavors to the next level and adds a bit of fiber at the same time! Here’s how to make it:

  1. Core and slice the apples into thin wedges, cubes, or bite-size pieces. You can remove the skin if you like but I like to keep it on for extra fiber.
  2. Warm butter in a pan until golden and bubbling and then add apple slices.
  3. As the apples begin to cook, sprinkle with ground cinnamon, and flip and toss them in the melted butter to ensure they cook on all sides.
  4. When the apples begin to soften, reduce the heat, add brown sugar, and continue to cook until it melts and caramelizes the apples. If the mixture gets too sticky, you can add splashes of water to loosen it up.

Not only does this apple topping go well on French toast but it also pairs well with pancakes, on oatmeal, or mixed into yogurt. You can also make a big batch and store it in the fridge in an airtight container for up to 5 days so it’s ready to add fall flavor to your breakfast whenever you need it!

Tips for the Best French Toast

Don’t cut the bread too thin/thick. The ideal thickness for a slice of French toast is 3/4″ to 1″ thick; this is thin enough to soak up custard but still thick enough to get a crispy exterior when cooked. If using thinner, pre-sliced bread you will need to adjust the soaking time and cooking time accordingly.

Be sure to mix the custard thoroughly. Ensure that the eggs and milk are well incorporated before soaking the bread, you want to avoid globs of egg whites separating from the milk and cooking onto the French Toast.

Don’t under/over soak the French. Under-soaking the bread will result in dense and dry French toast, while over-soaking it will result in soggy French toast.

Not pre-heating the pan. The pan should be hot, and the butter should be melted before adding the bread. Ensuring the pan is hot enough will ensure the custard starts to cook immediately, giving the French toast that golden, crispy exterior we all love.

Add toppings or ultimate flavor! While French toast is delicious on its own (I mean, it’s bread, eggs, milk, and butter, what’s not to love?), adding toppings to your French toast, like this apple cinnamon topping, is a great way to add seasonal flavor.

Storage and Reheating

  • To Store: Allow to cool completely and then refrigerate in an airtight container or in a baking dish covered with aluminum foil or plastic wrap avoid, to prevent it from drying out, for 4-5 days.
  • To Freeze: Place slices of French toast in an airtight container or plastic bag, separating layers with pieces of parchment paper or wax paper to avoid sticking, and freeze for up to 3 months.
  • To Reheat: Preheat the oven to 400°F, place slices of French toast on a baking sheet or in a large baking dish in single layers, and warm in the oven for 8 minutes, flipping the slices halfway through. Single portions can also be reheated in a toaster oven following the same method. If you want to reheat the French toast from frozen, follow the same instructions but extend the bake time to 15-20 minutes until the bread is completely warmed through, you can also turn on the broiler for a minute to crisp up the sides once it’s thawed and warmed. Although you can reheat the French toast in the microwave for 1-2 minutes if needed, it is not recommended as it will create a soggy texture.

More Healthy French Toast Recipes:

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Apple Cinnamon French Toast

Apple Cinnamon French Toast

Author: Stephanie Kay

This cinnamon French toast with apple cinnamon topping is perfect for a weekend brunch or make-ahead weekday breakfast.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 10 minutes
  • Total Time: 20 minutes
  • Yield: 4 servings 1x
  • Category: Breakfast
  • Method: Stovetop
  • Cuisine: American
Print Recipe

Ingredients

  • 8 bread slices, French, brioche, or white, 1/2″ thick
  • 3 eggs
  • 1 cup milk
  • 1/2 teaspoon vanilla extract
  • 1 teaspoon cinnamon, divided
  • 1 pinch salt
  • 2 apples, diced or sliced
  • 2 tablespoons butter
  • 3 tablespoons brown sugar
  • Butter, to cook
  • Maple syrup, to serve

Instructions

  1. Begin by preparing the apple cinnamon topping. In a small pan or saucepan, melt butter, then add diced apples and 3/4 teaspoon of the cinnamon, and cook on medium heat for 3-5 minutes until apples are tender. Once tender, add brown sugar, and 1/2 tablespoon of water, stir to combine and allow to cook for an additional 1-2 minutes. If the mixture gets too “sticky” simply add another splash of water to loosen it up. Once cooked, remove from the heat, and set aside.
  2. While the apple topping is cooking, in a large baking dish, add eggs, milk, vanilla extract, the remaining 1/4 teaspoon of the cinnamon, and a pinch of salt, and whisk until well combined and smooth.
  3. Add sliced bread to the baking dish, completely submerging each slice in the mixture, flipping the bread to carefully coat each side, then lift the bread out of the mixture and allow any excess to drip off. This may need to be done in batches depending on how large your baking dish and pan are.
  4. In a large skillet or pan over medium heat, melt a small knob of butter. Add slices of coated bread to the pan and cook for 2-3 minutes per side until golden brown, repeat until all slices are cooked. You can keep cooked slices in the oven at 200°F to keep them warm while you finish up the slices of remaining bread.
  5. Once cooked, serve French toast immediately with apple topping, additional maple syrup, and/or a sprinkle of powdered sugar as desired.

Nutrition

  • Serving Size: 2 slices
  • Calories: 327 calories
  • Sugar: 21 grams
  • Fat: 10 grams
  • Carbohydrates: 50 grams
  • Fiber: 4 grams
  • Protein: 10 grams

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Sante Fe Chicken Bowls

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Loaded with rice, black beans, corn, salsa, and spices, these Santa Fe chicken and rice bowls are made with pantry staples and perfect for make-ahead lunches that last all week long. Not only are they quick and easy to make but they are packed full of protein and fiber making them a healthy, filling, and well-balanced meal.

Santa Fe Chicken Salad Bowls

Ready in less than 30 minutes, these Santa Fe chicken bowls are a great way to get meal prep, lunch, or dinner cooked in a hurry. Just grill up the chicken, cook the rice, mix everything together in a bowl, and, voilà, it’s time to eat!

What is Santa Fe chicken?

Santa Fe chicken is a chicken dish inspired by Tex-Mex flavors. This Santa Fe chicken recipe is made with chicken breasts, black beans, corn, salsa, chilies, and spices, and is designed to be quick and easy to prepare, making it perfect for meal prep.

Ingredients for Santa Fe Chicken

Here’s what you’ll need to make these Santa Fe chicken and rice meal prep bowls:

Chicken Breasts: I used boneless, skinless chicken because they are quick to cook, however, you could use boneless, skinless chicken thighs or bone-in chicken breasts or thighs if you prefer. If using bone-in chicken, you will need to extend the cooking time.

Spices: A pinch of ground cumin, paprika, garlic powder, and salt to season the chicken and add some Tex-Mex flavor.

Cheese: I used orange cheddar cheese in these bowls; however, you can certainly use any type of melty cheese that you enjoy; Monterey Jack or Havarti would both work very well.

Rice: A source of complex carbohydrates to bulk up and balance out the meal. The recipe calls for white rice but you could use brown rice if you prefer, however, it will take longer to cook.

Black Beans: A can of black beans adds a boost of fiber and protein to the dish.

Corn: A little frozen corn for fiber, color, and a more traditional Tex-Mex flavor.

Bell Pepper: For more color and some extra veggies.

Salsa: To add a little spice! I used a chunky, spicy salsa but you could use any style of salsa that you enjoy. If you don’t have any salsa just dice up 3 fresh tomatoes or use a small can of diced tomatoes instead.

How to Make It

These Santa Fe chicken bowls are pretty easy to make and don’t require much cooking at all. If you can cook rice, mix spices, open a can of beans and a jar of salsa, and grill chicken, you can make these bowls without a problem. Here’s how to make them:

  1. Cook the rice. Begin by cooking the rice. The recipe calls for white rice, however, you could certainly use brown rice if you prefer.
  2. Mix the Sante Fe spice mixture. Combine the ground cumin, paprika, garlic powder, and salt. If you want to add some extra heat, a pinch of chili powder would make a great addition to the Santa Fe seasoning. If you’re in a pinch, you can use taco seasoning instead!
  3. Season the chicken. Slice the chicken breasts in half, widthwise, and then generously cover them with the Santa Fe spice mixture on all sides.
  4. Cook the chicken. Add the chicken breasts to a pan and cook for 3-4 minutes per side until golden brown and cooked through.
  5. Add the cheese. When the chicken is just about done, top each chicken breast piece with cheddar cheese, cover, and warm until the cheese is completely melted.
  6. Mix the rice, black beans, salsa, and corn. Once the rice is cooked, mix it with the black beans, corn, chopped bell pepper, and jar of salsa. Taste and adjust seasoning with salt and pepper as needed.
  7. Fill the containers. When everything is ready to go, evenly divide the rice mixture across containers and top each bowl with a piece of cheesy Santa Fe chicken and a wedge of lime.
  8. Store and eat! Once the bowls are prepared, they can be stored in airtight containers in the fridge as ready-to-go meals for lunch or dinner. When you’re ready to eat, just reheat them and garlic them with a squeeze of fresh lime juice to serve.

Santa Fe Chicken and Rice

How to Serve It/Variations

While this recipe is designed for meal prep, it could certainly be made for dinner.

Make it for dinner. Instead of portioning the recipe into containers, serve the Sante Fe chicken with a portion of the bean and rice mixture, and feel free to add a side of steamed vegetables or green salad for an extra dose of fiber.

Use it for tacos. The chicken could also be sliced and used as a filling for tortillas or tacos with toppings of sour cream, avocado, or fresh cilantro for additional flavor.

Turn it into a burrito bowl salad. Combine the rice mixture with chopped lettuce and top it with chicken for a hearty and high-protein salad! Feel free to add some tortilla chips for extra crunch.

Storage and Reheating

To Store: The prepared bowls or leftovers can be cooled completely and then stored in airtight containers in the fridge for up to 5 days.

To Freeze: Allow the bowls to cool completely and then store individual portions in airtight containers for up to 3 months. If freezing, do not include lime wedges, these can be added when ready to eat.

To Reheat: While the bowls can be eaten cold, they can be reheated in microwave-safe containers for 1-2 minutes. If frozen, allow to thaw completely and then reheat the same way. If you find the rice or chicken dry, just add a splash of water to the bowls and reheat for another 30 seconds.

More Chicken Bowls:

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Santa Fe Chicken Salad Bowls

Sante Fe Chicken Bowls

Author: Stephanie Kay

These high-protein Santa Fe chicken and rice bowls are a great meal prep idea, perfect for a week’s worth of healthy lunches.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes
  • Yield: 4 bowls 1x
  • Category: Mains
  • Method: Stovetop
  • Cuisine: American
  • Diet: Gluten Free
Print Recipe

Ingredients

  • 2 chicken breasts, cut in half lengthwise
  • 1 cup white rice, dry
  • 1 cup frozen corn, thawed
  • 14oz can black beans, strained and rinsed
  • 1 red bell pepper, cored and diced
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon cumin
  • 1/2 teaspoon paprika
  • 1/2 teaspoon salt
  • 1 tablespoon olive oil
  • 1/2 cup salsa, of your choice
  • 1/4 cup cheddar cheese, shredded

Instructions

  1. In a pot, combine the rice with 2 cups of water and a pinch of sea salt. Bring to a boil, then reduce to a simmer, and allow to cook covered for 15 minutes, or as per package directions, until it can be fluffed with a fork.
  2. In a small bowl, combine the garlic powder, cumin, paprika, and salt, and stir to combine. Place the chicken breasts on a cutting board and slice them in half lengthwise so you have 4 thin cutlets, then season both sides with the spice mixture.
  3. In a large skillet on medium-high heat, warm the olive oil, then add seasoned chicken cutlets and cook for 3-4 minutes per side until golden brown.
  4. Once cooked through, sprinkle the top of each chicken breast with a quarter of the shredded cheese, reduce heat to low-medium, cover the pan with a lid, and continue cooking for an additional minute or so until the cheese is melted. Once complete, remove the chicken from the pan, transfer it to a plate or cutting board, and set it aside.
  5. In the same pan, add the bell pepper and cook for 3-4 minutes until tender. Once cooked, remove from the heat, and set aside.
  6. Once the rice is cooked, transfer the rice to a large bowl, add thawed corn, strained, and rinsed black beans, bell pepper, and salsa, and mix gently with a spoon or spatula until well combined.
  7. Once complete, divide the rice mixture evenly across four bowls and top each bowl with a chicken breast.
  8. These bowls can be served immediately or stored in airtight containers in the fridge for up to 5 days.

Nutrition

  • Serving Size: 1 bowl
  • Calories: 489 calories
  • Sugar: 5 grams
  • Fat: 10 grams
  • Carbohydrates: 67 grams
  • Fiber: 10 grams
  • Protein: 33 grams

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Roasted Acorn Squash Soup

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Filled with fragrant spices, this roasted acorn squash soup is a heartwarming recipe that works equally well as an appetizer or a main course. The addition of nutmeg and cinnamon to the acorn squash adds some richness to this otherwise simple dish and makes it a great lunch for any cold fall or winter day.

Roasted Acorn Squash Soup

Can acorn squash be used in soup?

You bet ya! When it comes to squash soup, butternut squash seems to get all the love but acorn squash is not one to be missed. Much like butternut squash, acorn squash works very well in soup. Acorn squash is a type of winter squash that is a source of complex carbohydrates that is rich in fiber and a wide variety of micronutrients, including vitamin C, potassium, and magnesium, and its sweet yellow-orange flesh makes a delicious, rich, and creamy soup when roasted and blended.

What does acorn squash soup taste like?

Acorn squash has a sweet and nutty flavor, while it has a slighter milder flavor than some of the other squash varieties with the addition of a few herbs and/or spices you can easily create a delicious and flavorful soup.

What You’ll Need

Here are the ingredients you’ll need to make this roasted acorn squash soup:

  • Acorn Squash: Because you can’t make acorn squash soup without acorn squash! Once roasted this squash has a lightly sweet and nutty flavor with a buttery texture, which makes it the perfect foundation for this creamy soup.
  • Onion, Carrots, and Celery: A classic mirepoix mix as the foundation of this squash soup.
  • Garlic Cloves: Some fresh garlic as a pungent compliment to the sweet squash and spices.
  • Nutmeg and Cinnamon: Some essential fall spices to add an extra bit of warmth and sweetness.
  • Salt: To balance out the sweet and savory flavors.
  • Chicken Broth: Be sure to use chicken broth in this soup because a soup made with water just doesn’t provide the same level of flavor.
  • Butter and Olive Oil: To cook the veggies and add some healthy fats at the same time.

Swaps and Variations

  • If you’re concerned about sodium content, use a low-sodium chicken broth and reduce the salt as needed.
  • If you’d like to make the soup dairy-free, swap the butter for additional olive oil.
  • If you’d like to make the soup vegetarian or vegan, replace the butter with additional olive oil and use vegetable broth instead of chicken broth.

How to Make Acorn Squash Soup

This recipe is inspired by warming, sweet, and savory fall flavors with hints of cinnamon and nutmeg paired with nutty roasted squash, here’s how to make it:

  1. Roast the acorn squash. Cut the whole acorn squash in half, leaving the skin on, and remove the seeds. Place it cut side down on a baking sheet and transfer it to the oven to roast until the flesh is fork tender.
  2. Sautée the mirepoix. Add the chopped onion, carrots, and celery to a large pot with melted butter and olive oil and cook until tender and the onion is translucent.
  3. Warm the spices. When the mirepoix is tender, add the cinnamon, nutmeg, and salt and heat for a minute until fragrant.
  4. Remove the squash skin. When the squash is cool enough to handle, gently remove the exterior skin until only the yellow flesh remains.
  5. Mix the soup ingredients. Add the acorn squash flesh to the pot with the veggies and spices, cover with broth, bring to a boil, and then reduce to a simmer to allow the flavors to combine.
  6. Blend it up. Once the soup has cooked, puree or blend it until rich and creamy. Taste and adjust seasoning with salt and pepper as needed.
  7. Serve and enjoy! Serve the soup with a sprinkle of pumpkin seeds, a drizzle of olive oil, and, if you want it extra-creamy, add a splash of heavy cream.
Acorn Squash Soup Healthy

What to serve with acorn squash soup?

Acorn squash soup is a great source of complex carbohydrates, fiber, and micronutrients; however, it is low in protein and fat, therefore, pairing it with a source of each can help to create a more well-balanced meal. Here are some examples of what to serve with squash soup:

  • Grilled Cheese
  • Chicken or Turkey Sandwich
  • Bread + Prosciutto + Butter
  • Crackers + Salami + Cheese
  • Pita + Hummus + Veggies

In addition to pairing this squash soup with a side of protein and fat, you can also top your soup with various fats, herbs, and spices for additional nutrition and flavor. Here are some toppings for acorn squash soup:

  • Squash Seeds or Pumpkin Seeds
  • Olive Oil
  • Heavy Cream
  • Fried Sage
  • Fresh Parsley or Thyme Leaves
  • Parmesan Cheese

Tips

How to Add Flavor: Feel free to add additional fresh or dried herbs to the soup, such as sage or thyme leaves, and you can add a pinch of cayenne pepper along with the spices if you want to add a bit of heat to the soup.

How to Thicken Acorn squash Soup: If you find the soup too thin once cooked, ladle a small amount of soup into a separate bowl add a spoonful of flour or cornstarch, whisk together until well mixed, and then return it to the pot, stirring to ensure it’s well incorporated, and then warm the soup again for a few minutes until the desired thickness is reached.

How to Thin Acorn Squash Soup: If you find the soup too thick, simply add an additional splash of broth or water until you’ve reached the desired consistency of your choice.

Can you eat acorn squash skin in soup? While all squash skin is edible, I do not recommend including it in soup. Although acorn squash can be a little tough to peel, thanks to its rippled exterior, the flesh separates easily after cooking, making it perfect for roasting.

Can I substitute butternut squash for acorn squash in soup? Yes, butternut squash and acorn squash are interchangeable. If you like to swap them, simply ensure you keep the recipe ratios the same.

Storage and Reheating

To Store: Cool the soup completely, transfer it to an airtight container, and store it in the fridge for up to 5 days.

To Freeze: Cool the soup completely, transfer it to an airtight container and store it in the freezer for up to 3 months. Allow the soup to thaw overnight before reheating.

To Reheat: Place the heat in a saucepan and warm on low-medium heat for 5-8 minutes until warm or place it in a microwave-safe container and heat it in the microwave for 1-2 minutes until warm.

More Squash Soup Recipes:

 

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Roasted Acorn Squash Soup

Roasted Acorn Squash Soup

Author: Stephanie Kay

Filled with garlic, nutmeg, and a pinch of cinnamon, this roasted acorn squash soup recipe is perfect for a healthy and heart-warming lunch on any cold fall or winter day.

  • Author: Stephanie Kay
  • Prep Time: 40 minutes
  • Cook Time: 30 minutes
  • Total Time: 1 hour 10 minutes
  • Yield: 4 servings 1x
  • Category: Soup
  • Method: Roasted and Blended
  • Cuisine: American
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Ingredients

  • 2 acorn squash, halved and seeded
  • 1 tablespoon butter
  • 1 tablespoon olive oil
  • 1 onion, diced
  • 4 ribs celery, sliced
  • 2 carrots, peeled and diced
  • 2 garlic cloves, sliced
  • 1/2 teaspoon nutmeg, ground
  • 1/4 teaspoon cinnamon, ground
  • 1/2 teaspoon salt
  • 5 cups chicken broth or vegetable broth

Instructions

  1. Preheat the oven to 400°F and line a baking sheet with parchment paper.
  2. Place the squash on a sturdy cutting board. Using a sharp chef’s knife, slice the top stem off the squash and then cut the acorn squash in half lengthwise. Using a spoon, scrape out the seeds, then place the squash cut-side down on the baking sheet and transfer to the oven to roast for 30-40 minutes, depending on the size of the squash, until tender or a knife can easily pierce into the flesh. Once roasted, remove the baking sheet from the oven and set aside for a couple of minutes until the squash is cool enough to handle.
  3. While the squash is cooling, in a large pot on medium heat, warm the butter and olive oil. Add onion, celery, and carrots and cook for 5-7 minutes until tender. Add garlic and cook for another 1-2 minutes until tender.
  4. Add the nutmeg, cinnamon, and salt, stir to combine with the vegetable mixture, and cook for another minute until fragrant.
  5. Once the squash is cool enough to handle, using a spoon, scrape the cooked flesh out of the skin into the pot, and stir to combine with the vegetable mixture.
  6. Cover with broth, stir to combine, and bring mixture to a boil, then reduce to a simmer and allow to cook for 20 minutes.
  7. Once cooked, using an immersion blender or in batches using a bar blender, purée the soup until smooth. If you find the soup too thick just add a splash of broth or water until you’ve reached the desired texture. Taste and season with additional salt and pepper as needed.
  8. Once blended, the soup can be served immediately or cooled and stored in an airtight container in the fridge for up to 5 days or in the freezer for up to 3 months.

Nutrition

  • Serving Size: 1 serving
  • Calories: 185 calories
  • Sugar: 5 grams
  • Fat: 7 grams
  • Carbohydrates: 33 grams
  • Fiber: 5 grams
  • Protein: 3 grams

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Coffee Cookies

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If you’re a fan of coffee-flavored treats, you’re going to love these coffee cookies! Filled with strong coffee flavor and covered with a generous drizzle of chocolate, these espresso coffee cookies are a fun and delicious way to have your coffee and eat it too.

Coffee Cookies Recipe

I don’t know about you, but I love coffee. Like really love coffee. I’m a multiple-cup-a-day kind of gal and appreciate everything from a simple espresso to a black Americano or a good flat white. Plus, not only do I love coffee itself, but I LOVE coffee-flavored baked goods. Coffee cake? Yes, please. Coffee ice cream? Count me in. Coffee cookies? Why the heck not?

What are coffee cookies?

As the name implies, coffee cookies are cookies made with coffee. By mixing instant coffee or instant espresso powder into a simple cookie batter you can create a soft and chewy cookie that is full of coffee flavor.

Ingredients for Coffee Cookies

To make the cookies you will need:

  • Instant Espresso Powder: I made these cookies with instant espresso powder; however, any instant coffee granules would work well; the recipe calls for 3 tablespoons of instant coffee to ensure that they have a strong coffee taste, but you can certainly reduce the amount if you want more of a background flavor.
  • Butter: Take your cookies to the next level by browning the butter to create a subtle nutty and molasses-like flavor.
  • Brown Sugar and White Sugar: To give the cookies a sweet taste and chewy texture.
  • All-Purpose Flour: The simple base for any good cookie dough.
  • Eggs: To help bind the dough.
  • Baking Soda and Salt: Some baking essentials to ensure the perfect soft and chewy texture.
  • Dark Chocolate: And a little dark chocolate to drizzle on top! If you don’t have dark chocolate, milk chocolate or semi-sweet baker’s chocolate will work well too.

Bonus: If you’re feeling extra chocolatey, you add chocolate chips or chocolate chunks directly to the cookie dough instead of a chocolate drizzle on top, the combination of coffee and chocolate will make delicious cookies regardless of how you choose to create it.

How to Make Cookies with Coffee:

Making coffee cookies is as easy as making regular cookies, you just add a little coffee! Here’s how to make them:

  1. Brown the butter. Start by browning the butter until it smells sweet and nutty and brown specs start to appear. Once browned, place the butter in the fridge and allow them to chill completely.
  2. Mix the dry ingredients. Combine the flour, coffee, baking soda, and salt.
  3. Mix the wet ingredients. Cream the cooled brown butter with the sugar, vanilla extract, and egg.
  4. Add the dry ingredients to the wet ingredients. Add the flour mixture to the butter mixture and gently mix it together until well combined.
  5. Allow the dough to chill. When the dough is prepped, allow it to rest in the fridge for at least 30 minutes to allow the butter to cool and the flavor to intensify.
  6. Bake the cookies. Once the dough has chilled, line a baking sheet with parchment paper and bake the cookies. Be sure to do a test cookie first!
  7. Drizzle with chocolate. Once baked, remove the cookies from the oven, allow them to cool completely, and then drizzle them with melted dark chocolate.
  8. Eat. Once the cookies have cooled completely and the chocolate has solidified, serve and enjoy!

Coffee Cookie Recipe with Chocolate

The Best Coffee for Coffee Cookies

If you want to bake with coffee, it’s important to understand that you can’t use any plain ground coffee in your baking, as it simply won’t taste good. While some baked goods will use brewed coffee, for coffee cookies it’s best to use instant coffee powder or espresso powder, here are my coffee expert tips:

Instant Espresso Powder: Expresso powder is my number one choice as it provides a robust coffee flavor, while not being bitter or overpowering, and it has a finer texture that mixes well into the cookies.

Instant Coffee Powder: Instant coffee is my second choice for these coffee cookies. While full of coffee flavor, it has a slightly more intense, sharp, and bitter flavor, however, it will still do the trick if you can’t find instant espresso powder. If using instant coffee, be sure to grind the granules into smaller particles as they can be large and may leave large coffee powder chunks in the cookies, which is less than ideal.

Storage:

To Store: Remove the cookies from the oven, allow them to cool slightly on the baking sheet, then transfer them to a baking sheet to cool completely. Once cool, the cookies can be stored in an alright container at room temperature for 1 to 2 weeks, or in the refrigerator for up to 2 months.

To Freeze: Place the cooled cookies in an airtight container or freezer bag, separating layers with parchment paper to ensure they don’t freeze together, for up to 8 to 12 months. When you’re ready to eat them, allow them to thaw completely at room temperature or in the fridge.

More Cookie Recipes:

 

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Coffee Cookies

Coffee Cookies with Chocolate Drizzle

Author: Stephanie Kay

Thick and chewy coffee cookies with a dark chocolate drizzle! If you love coffee-flavored treats, you’re going to love these cookies.

  • Author: Stephanie Kay
  • Prep Time: 40 minutes
  • Cook Time: 10 minutes
  • Total Time: 50 minutes
  • Yield: 16 cookies 1x
  • Category: Cookie
  • Method: Baked
  • Cuisine: American
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Ingredients

  • 3/4 cup unsalted butter, room temperature
  • 3/4 cup brown sugar, packed
  • 1/4 cup sugar
  • 1 teaspoon vanilla extract
  • 1 egg + 1 egg yolk
  • 1 1/2 cups all-purpose flour
  • 3 tablespoons instant espresso powder or instant coffee powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1/2 cup dark chocolate chips, melted (optional)

Instructions

  1. In a small saucepan over medium heat, add the butter, warm, and allow to melt, stirring frequently. To brown the butter, continue to cook the butter until it begins to foam and bubble, light brown specks begin to form at the bottom, and the butter has a nutty aroma. Once browned, remove immediately from the heat, transfer to a bowl and allow to cool completely.
  2. Once the butter has cooled, in a large bowl, combine the browned butter, brown sugar, and white sugar and beat until light and fluffy. Add egg, egg yolk, and vanilla extract and mix until well incorporated.
  3. In a medium bowl, add flour, instant espresso or coffee, baking soda, and salt, and stir to combine.
  4. Add the dry ingredients to the wet ingredient and mix until combined, being careful to not overmix the dough. Once mixed, transfer the dough to the fridge for at least 30 minutes, or overnight.
  5. Once the dough has chilled and you are ready to bake the cookies, preheat the oven to 350°F and line a cookie sheet with parchment paper.
  6. Use a 1-ounce cookie scoop, or 1 1/2 tablespoons of dough, portion the dough into balls, and place them onto the baking sheet, leaving roughly 2 inches between them. You should be able to easily fit 6 cookies on the baking sheet at a time.
  7. Transfer the baking sheet to the oven and bake for 10-12 minutes, until the edges are slightly golden and the center still looks a little soft. Continue until all of the dough has been used; be sure to place the bowl of extra dough in the fridge while each batch of cookies bakes.
  8. Once baked, remove the cookies from the oven and allow them to cool for a few minutes on the baking sheet, then transfer them to a wire cooling rack to cool completely.
  9. Once the cookies have cooled, melt the chocolate. Either add chocolate to an ovenproof bowl and place it over a small saucepan with a couple of inches of water, and warm it until melted, or heat chocolate in a bowl in the microwave for 1 minute or until silky smooth. Once melted, drizzle each cookie with chocolate and then allow to cool rest until chocolate has solidified completely.
  10. Any leftover cookies can be stored in an airtight container for 1-2 weeks or in the freezer for several months.

Nutrition

  • Serving Size: 1 cookie
  • Calories: 208 calories
  • Sugar: 14 grams
  • Fat: 11 grams
  • Carbohydrates: 25 grams
  • Fiber: 1 gram
  • Protein: 2 grams

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Veggie Quiche

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This healthy veggie quiche is filled with broccoli, tomatoes, and cheese to create a well-balanced vegetarian quiche complete with protein, fiber, and healthy fats. You can make this quiche on a weekend morning for a hearty and healthy brunch or make it ahead of time for a simple breakfast or light lunch that you can enjoy hot or cold.

Easy Veggie Quiche

Is quiche considered healthy?

Packed with protein, fiber, and healthy fats, quiche is in fact a healthy and well-balanced meal. The high content of eggs in quiche provides a lot of protein, vitamins, and minerals, and including vegetables adds a good boost of fiber and micronutrients. Due to the content of butter, cream, and cheese, quiche does have the potential to be a very high-calorie dish, however, by making quiche at home you can easily control the total calorie content per slice, as I’ve done in this recipe.

What You’ll Need for a Vegetable Quiche Recipe

You’ll need the following ingredients to make this recipe:

  • Eggs: The base of any quiche recipe; use large eggs, white or brown, to make the custard filling.
  • Milk and Cream: For the best flavor and texture, use a combination of milk and cream in your quiche.
  • Cheese: This recipe calls for Gruyère cheese, as I think the sweet but salty taste of this Swiss cheese provides the best flavor, however, you can use any chees you enjoy; cheddar cheese and goat cheese would also work well. Although feta cheese won’t melt the same way it would provide a nice salty taste.
  • Broccoli and Tomatoes: This veggie quiche recipe calls for onion, broccoli, and tomatoes, however, you can really use almost any vegetables you enjoy; zucchini, red bell peppers, spinach, and mushrooms would also work well.
  • Salt and Pepper: Some seasoning to help balance out the flavor. Feel free to add some additional fresh herbs, such as basil, parsley, and chives, if you like.
  • Pie Crust: For the best results, make a homemade pie crust. If you don’t have time to make a homemade pie crust, a frozen pie crust will do. To make it gluten-free, use a frozen gluten-free pie crust.

How to Make It

  1. Make the crust. Begin by preparing the pie crust and be sure to blind bake it for the best results. If you don’t have time to make a homemade pie crust, you can use a frozen pie crust.
  2. Cook the veggies. Cook the onion, broccoli, and tomatoes before adding them to the filling.
  3. Make the filling. Whisk together the eggs, milk, and heavy cream until well combined to make the custard filling for the quiche.
  4. Fill the pie crust. Once the pie crust has been blind baked, the veggies are cooked, and the eggs and dairy are mixed, place the veggies in the pie crust and cover with the custard filling.
  5. Bake the quiche. Place the filled quiche in the oven at 325°F and bake until set in the middle and the crust golden brown.

Crustless Veggie Quiche Option: If you’d prefer a crustless veggie quiche, you can still use the filling ingredients and instructions but forgo the crust completely. Simply lightly grease the pan dish lightly with oil or melted butter, then layer the cheese, vegetable mixture, and custard mixture into the pan, transfer to the oven and bake until golden brown.

Broccoli Tomato Quiche

Should I cook veggies before putting in quiche?

Yes, it’s best to cook or partially cook the veggies before putting them in your quiche. Vegetables take longer to cook than eggs, so cooking them before adding them to the quiche, by sautéing, steaming, grilling, or roasting, helps to ensure that the veggies are cooked through and the entire quiche is cooked evenly.

How do I make quiche without soggy crust?

Blind baking is the key to avoiding a soggy crust. Blind baking is the process of pre-baking or partially baking a pie crust before adding the filling. When blind baking, the pie crust is lined with parchment paper and weighed down with pie weights or dry beans, to prevent the crust from puffing up while it bakes, which allows the crust to bake and slightly crisp up to prevent it from becoming too soggy once you add the filling.

Can you use 2% milk instead of heavy cream in a quiche?

For the best results, I recommend using a combination of heavy cream and milk. This combination provides the right thickness for the custard filling and provides the best texture once baked. Using only heavy cream will result in an overly thick filling and, while you can replace the heavy cream with milk, it will create a thinner filling. If you want to reduce the calories or fat content of the quiche, replace the heavy cream with half-and-half or table cream instead.

Storage and Reheating

To Store: Wrap the quiche tightly in plastic wrap or place it in an airtight container in the fridge for up to 4 days.

To Freeze: Place the quiche in an airtight container or tightly wrap it in plastic wrap and place it in a freezer bag and then transfer it to the freezer for up to 3 months.

To Reheat: You can reheat a whole quiche in the oven at 350°F oven for about 25 minutes or individual slices for 10 minutes, or until heated through. Alternatively, you can reheat in the microwave for 1-2 minutes, however, this will impact the texture of the crust and make it a little softer.

More Healthy Quiche Recipes:

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Easy Veggie Quiche

Veggie Quiche

Author: Stephanie Kay

A healthy and easy veggie quiche filled with broccoli, tomatoes, and cheese. This quiche works well for breakfast, brunch, lunch, or dinner, and can be served hot or cold.

  • Author: Stephanie Kay
  • Prep Time: 20 minutes
  • Cook Time: 55 minutes
  • Total Time: 1 hour 15 minutes
  • Yield: 8 slices 1x
  • Category: Breakfast
  • Method: Baked
  • Cuisine: American
  • Diet: Vegetarian
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Ingredients

Crust:

  • 9“ deep-dish frozen pie crust
OR
  • 1 1/4 (150 g) cup all-purpose flour
  • 1/2 teaspoon salt
  • 1/2 cup (113 g) unsalted butter, very cold, cut into 1/2″ cubes
  • 4 to 6 tablespoons ice water

Filling:

  • 1 tablespoon olive oil
  • 1 shallot or small onion, minced
  • 1 cup cherry tomatoes, halved
  • 2 cups broccoli florets
  • 4 eggs
  • 1/2 cup heavy cream
  • 1/2 cup milk
  • 1/2 teaspoon salt
  • 1 cup Gruyère or cheddar cheese, shredded

Instructions

  1. Preheat the oven to 400°F and begin by preparing the pie crust.
  2. If you are using a pre-made pie shell, remove it from the freezer and thaw until just soft, about 10 minutes, then prick the bottom all over with a fork.
  3. If you are making a homemade pie crust, add flour and salt to a food processor and pulse a few times to combine. (*If you don’t have a food processor, see note below about doing this by hand.) Add the butter and pulse for a few seconds at a time, until coarse crumbs of butter form the size of large peas. Sprinkle the mixture with 4 tablespoons of ice water (make sure there are no ice cubes in the water!) and pulse again. Continue to add water until a dough forms. You know that the mixture is ready if when you pinch some of the crumbly dough together with your fingers, it holds together. Carefully empty the crumbly dough mixture from the food processor onto a floured surface, gather the mixture into a mound and gently form it into a disc with your hand. Wrap the disc in plastic wrap and set it in the fridge to chill for at least 2 hours. Once the dough has chilled, roll out the crust so that it fits a 9″ pie dish and then line the dish with the dough. Fold the excess dough inward, pressing the edges to double the sides. Prick the bottom all over with a fork and then refrigerate again for 30 minutes or freeze for 15 minutes.
  4. When the pie shell is ready, transfer it to the oven and blind bake for 20 minutes until partially cooked. (*See note below about blind baking.) Once baked, remove it from the oven, set it aside and turn the oven temperature down to 325°F.
  5. While the crust is baking, prepare the filling. In a large skillet or pan on medium heat, warm the olive oil. Add the shallot and cook for 5-6 minutes until tender and slightly translucent.
  6. Add the broccoli and tomatoes to the pan, season with a pinch of salt and pepper, and cook for an additional 2 to 3 minutes, until green but still crisp. Remove from the heat and set aside.
  7. In a large bowl, add the eggs, milk, cream, and salt and whisk until well combined.
  8. Once the pie shell is cooked, layer with the filling ingredients. Add half of the Gruyère cheese, top with broccoli mixture and sliced tomatoes, top with remaining cheese and then pour with the egg mixture over top.
  9. Transfer to the oven and bake for 50-55 minutes until the centre is set and the top is lightly golden.
  10. Once cooked, remove the quiche from the oven and allow to cool slightly before slicing, 5-10 minutes.
  11. The quiche can be served immediately, hot or cold, stored covered in the fridge for 3-4 days or tightly covered in the freezer for up to 3 months.

Notes

MAKING DOUGH BY HAND: If you do not own a food processor, you can make the dough by hand. In a large bowl, mix flour and salt, then add the cubed butter. Using your hands, begin ‘cutting’ the butter into the flour by rubbing the cold butter between your thumbs and fingers until the butter is the size of large peas. Add the water and knead the mixture in the bowl until the dough starts to hold together. See here for additional tips on making pie dough by hand.

BLIND BAKING: It is essential that the dough is chilled before blind baking, do not skip this step. For the best results, fill the pie shell with pie weights or dried beans before baking. Simply carefully line the pie shell with parchment paper, then pour in pie weights or dried beans to help weigh down the crust. See here for additional blind baking tips.

CRUSTLESS OPTION: Simply omit the crust and grease the 9-inch pie dish with a little butter before adding the filling and bake in the oven at 350°F for 30 minutes or until the centre is set.

Nutrition

  • Serving Size: 1 slice
  • Calories: 291 calories
  • Sugar: 3 grams
  • Fat: 21 grams
  • Carbohydrates: 16 grams
  • Fiber: 2 grams
  • Protein: 11 grams

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Kale and Brussel Sprout Salad

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Filled with kale, shredded Brussel sprouts, dried cranberries, almonds, and cheese, this kale and Brussel sprout salad is a vibrant dish that works equally well as a main course or a side dish. Plus, it keeps well in the fridge so you can save leftovers for lunch or make it ahead of time for quick and healthy meals.

Can you eat Brussel sprouts raw in a salad?

Yes! Brussel sprouts can be eaten hot or cold and are safe to eat in salads. Brussel sprouts can be finely shredded or chopped and added to your favorite cold salad for additional greens, crunch, and nutrition. The outer leaves of Brussel sprouts can taste quite bitter to some people so it’s best to remove them before chopping them if you find that’s the case.

Ingredients for the BEST Brussel Sprout Salad

Here’s what you’ll need to make this delicious winter salad:

  • Kale: You can use curly kale, lacinato kale, red kale, or baby kale in this salad, just be sure to chop it as finely as possible.
  • Brussel Sprouts: For the best results, use a mandoline or shredding attachment of a food processor to shred your Brussel sprouts as finely as possible.
  • Almonds: You can use raw, roasted, and/or salted almonds in this recipe. While the recipe doesn’t call for it, toasting the almonds would add another layer of flavor and texture.
  • Dried Cranberries: Add some dried cranberries for a touch of natural sweetness. Be sure to read the ingredients and opt for no-added-refined-sugar dried cranberries if possible.
  • Dressing: I used a combination of extra-virgin olive oil, lemon juice, vinegar, garlic, and honey to hit the sweet, savory, and tangy flavor notes. You could swap the honey for maple syrup to give it some extra fall flavor if you like.
  • Cheese: Top the salad with some parmesan cheese for a perfectly salted bite.

Although I used a combination of cranberries and almonds in this kale and Brussel sprout salad, pecans, walnuts, hazelnuts, pumpkin seeds, or sunflower seeds would all work very well.

How to Make this Brussel Sprout Salad Recipe

While it may seem fancy, this salad is easy to make and much tastier than any bagged version you’ll find at the grocery store. Here’s how to make it:

  • Slice the kale and Brussel sprouts. Slice or shred the kale and Brussels as finely as possible, the thinner you can get the vegetables the better the salad texture will be.
  • Make the dressing. Combine the dressing ingredients in a small bowl or jar and whisk until well combined.
  • Toss and massage the salad. Add the chopped kale and Brussel sprouts to a large bowl, cover with the dressing, and use your hands to massage the dressing into the greens.
  • Add the toppings. Once massaged, top the salad with almonds, dried cranberries, and parmesan cheese.
  • Season to taste. Give the salad a taste and adjust the seasoning with salt, black pepper, and additional dressing or toppings as needed.
  • Serve and enjoy! The salad is best served immediately for the best texture and flavor.

This salad makes a wonderful main course or side dish and can be enjoyed for lunch or dinner.

Brussel Sprout and Kale Salad

What to Eat it With

While this salad works particularly well as part of a thanksgiving or Christmas menu, it also works incredibly well as a side dish to any fall or winter dinner. Since this salad is high in fiber and healthy fats, by pairing it with something high in protein and complex carbohydrates you can create a well-balanced meal. Some examples include:

Tips and Storage

Finely shred the Brussel sprouts. For the best results, ensure that you slice the Brussel sprouts as finely as possible. If you have one, use a mandoline to shred the Brussel sprouts to ensure that they are sliced ultra thin.

Massage the kale. Manually massaging the dressing into the kale with your hands will help to break down the fiber and make it much softer and improve the overall texture and flavor.

Don’t skimp on the dressing. Make enough dressing to ensure that the kale and Brussel sprouts are both well coated. While the recipe should make plenty of dressing, feel free to make a little extra if you need to, any leftovers can be stored in the fridge.

To make the salad ahead of time, wash and chop your kale and Brussel sprouts and store them in an airtight container or bag, then make the dressing and place it in a jar with a lid or an airtight container, and store both in the fridge for up to 3 days. When you’re ready to make the salad, add the Brussel sprout and kale mixture to a bowl, top with the dressing and massage until well coated, and then top with the almonds, cranberries, and cheese to serve.

To store leftovers, place the dressed salad in an airtight container and store it in the fridge for 1-2 days, while it can last longer the green may get a little soggy if left past 2 days.

More Kale Salad Recipes:

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Kale and Brussel Sprout Salad

Author: Stephanie Kay

Filled with leafy greens, cranberries, almonds, and cheese, this kale and brussel sprout salad works equally well as a light main course or colorful side dish.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Total Time: 10 minutes
  • Yield: 6 servings 1x
  • Category: Salad
  • Method: By Hand
  • Cuisine: American
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Ingredients

  • 4 cups Brussel sprouts, ends trimmed, shredded with a mandoline or very thinly sliced
  • 6 kale leaves, stems removed, thinly sliced
  • 1 shallot, minced
  • 1 garlic, grated or minced
  • 1/2 cup olive oil
  • 1/2 lemon, juiced
  • 1 tablespoon red wine vinegar
  • 1 tablespoon Dijon mustard
  • 1 teaspoon honey
  • 1/4 teaspoon salt
  • 1/4 cup almonds, roughly chopped
  • 1/4 cup dried cranberries, roughly chopped
  • 1/4 cup pecorino or parmesan cheese, finely grated

Instructions

  1. In a small bowl or jar, add the shallot, garlic, olive oil, lemon juice, red wine vinegar, Dijon mustard, honey, and salt, and whisk or shake to combine.
  2. In a large bowl, add the shredded Brussel sprouts and sliced kale and toss to combine. Drizzle with dressing and, using your hands, toss the salad, gently massing the dressing into the Brussel sprouts and kale until everything is well coated.
  3. Add chopped almonds, cranberries, and cheese and toss again to combine. Taste and season with additional salt and black pepper as needed.
  4. This salad can be served immediately or stored in an airtight container in the fridge for up to 24 hours.

Nutrition

  • Serving Size: 1 serving
  • Calories: 268 calories
  • Sugar: 8 grams
  • Fat: 25 grams
  • Carbohydrates: 14 grams
  • Fiber: 4 grams
  • Protein: 7 grams

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Applesauce Muffins

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Made with applesauce and cinnamon, these applesauce muffins are moist, fluffy, and filled with warming flavors. Use them as a healthy snack or a light breakfast, or add a sprinkle of cinnamon sugar on top for an extra sweet treat.

Applesauce Muffins with Cinnamon Sugar

What You’ll Need

Here are the ingredients you’ll need to make these healthy applesauce muffins:

  • Applesauce: You can’t make applesauce muffins without applesauce! I suggest using unsweetened applesauce, as the sugar in the recipe will help to sweeten the muffins. If you only have sweetened applesauce simply reduce the amount of sugar slightly.
  • Flour: The recipe calls for all-purpose flour, as I think it provides the best texture, however, you could use whole-wheat flour if you prefer, or use a 1-to-1 gluten-free flour if you want to make the muffins gluten-free.
  • Sugar: I used a combination of white sugar and brown sugar in these applesauce muffins. The white sugar provides sweetness, but the limited amount ensures they are not too sweet, while the brown sugar provides moisture and a caramel-like flavor at the same time.
  • Butter: To provide some moisture and healthy fats.
  • Egg: To help bind the muffins and make them fluffy.
  • Vanilla Extract: To enhance the sweetness and flavor of the muffins.
  • Cinnamon: To add some warmth and sweetness and create a light cinnamon sugar topping.
  • Add-Ins: While I did not add any to my recipe, this applesauce muffin batter welcomes a variety of add-ins, such as walnuts, raisins, or chopped apples, for a little extra flavor and texture.

In addition to the above, you’ll also need some baking essentials in the form of baking soda, baking powder, and salt to ensure your batter rises into light and fluffy muffins.

Dietary Adaptations

To Make them Gluten-Free: Swap the all-purpose flour for a 1-to-1 gluten-free flour.

To Make them Dairy-Free: Swap the melted butter for olive oil or melted coconut oil.

To Make them Vegan: Swap the melted butter for olive oil or melted coconut oil and use a flax egg instead of an egg. To make a flax egg, mix one tablespoon of ground flaxseed meal with three tablespoons of water, stir to combine, then allow it to sit in your fridge for 15 minutes to set up and thicken before adding it to your recipe.

To Increase the Fiber Content: Swap all-purpose flour for whole wheat flour, use half of each, or reduce the flour by 1/2 a cup and add a 1/2 cup of rolled oats.

To Decrease the Sugar Content: Reduce the white sugar and brown sugar to 1/4 cup each and omit the cinnamon sugar topping completely.

How to Make Healthy Applesauce Muffins

Honestly, these applesauce muffins are so easy to make, here’s what you’ll do:

  1. Mix the dry ingredients,
  2. Mix the wet ingredients,
  3. Mix the muffin batter,
  4. Transfer the mixture to a muffin tin,
  5. Bake the muffins until golden brown,
  6. Allow the muffins to cool,
  7. Top with cinnamon sugar,
  8. And enjoy!

Not only are these muffins super easy to make but they are kid-friendly and store really well in the freezer, so they are great for batch cooking and meal prep.

Healthy Applesauce Muffins

The Best Applesauce to Use for Muffins

It’s best to use unsweetened applesauce when baking as you can better control the sweetness and sugar content by adding your own sugar. While homemade applesauce would arguably provide the best flavor, store-bought applesauce is easy to find and just as good for you.

Storage + Reheating

To Store: Allow the muffins to cool completely and then store them in an airtight container at room temperature for up to 3 days or in the fridge for up to 5 days.

To Freeze: Once cooled, place the muffins in an airtight container and store them in the freezer for up to 3 months. Thaw muffins

To Reheat: You can warm muffins in the microwave for 30 seconds.

More Healthy Apple Muffins Recipes:

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Applesauce Muffins with Cinnamon Sugar

Applesauce Muffins

Author: Stephanie Kay

These moist, fluffy, and healthy applesauce muffins are perfect for breakfast, snacks, or dessert. Plus, they keep well in the freezer so you can make a double batch for the weeks ahead.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 12 muffins 1x
  • Category: Muffins
  • Method: Baked
  • Cuisine: American
Print Recipe

Ingredients

  • 2 cups all-purpose flour
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • 1 teaspoon cinnamon
  • 1/2 teaspoon salt
  • 1/2 cup butter, melted
  • 1/3 cup white sugar
  • 1/3 cup brown sugar, packed
  • 1 1/4 cups applesauce
  • 1 egg
  • 1/2 teaspoon vanilla extract

cinnamon sugar topping (optional):

  • 2 tablespoons butter, melted
  • 2 tablespoons white sugar
  • 1/2 teaspoon cinnamon

Instructions

  1. Preheat the oven to 375°F and line a muffin tin with muffin liners or lightly grease it with butter.
  2. In a medium bowl, add the flour, baking powder, baking soda, cinnamon, and salt, and mix with a spatula or wooden spoon to combine.
  3. In a large bowl, add the melted butter, white sugar, and brown sugar and beat or whisk until smooth and well incorporated. Add the applesauce, egg, and vanilla extract, and whisk again to combine.
  4. Transfer the dry ingredients to the wet ingredients and gently mix to combine using a spatula or wooden spoon, being careful not to overmix the batter.
  5. Spoon the batter into the muffin cups, dividing it evenly to make 12 muffins.
  6. Transfer the muffin tin to the oven and bake for 20-22 minutes until a toothpick inserted into a muffin comes out clean.
  7. Once baked, allow the muffins to cool slightly in the muffin tin, then transfer them to a cooling rack to cool to room temperature.
  8. For the cinnamon sugar topping, add the sugar and cinnamon to a small bowl and stir to combine. Using a pastry brush, brush the top of a muffin with melted butter (or dip the top of the muffin into melted butter), then dip the muffin (upside down) into the bowl of cinnamon sugar, move it around a little until the top is well coated with cinnamon sugar, then return to the cooling rack. Continue these steps until all of the muffins are coated with cinnamon sugar.
  9. The muffins can be served immediately, stored at room temperature for 5 days, in the fridge for up to 7 days, or frozen for up to 3 months.

Nutrition

  • Serving Size: 1 muffin
  • Calories: 183 calories
  • Sugar: 8 grams
  • Fat: 8 grams
  • Carbohydrates: 25 grams
  • Fiber: 1 gram
  • Protein: 3 grams

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Sausage and Peppers Pasta

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Ready in less than 30 minutes, this Italian sausage and peppers pasta is a great dinner idea for busy weeknights when you need something quick and easy, while still being tasty and healthy. The simple combination of Italian sausages, bell peppers, onions, pasta, and parmesan cheese help to create a delicious and nutritious well-balanced meal.

I love pasta, especially pasta with a bit of heat. Whether it’s a pinch of chili flakes, a bit of spicy sausage, or a combination of the two, a good pasta dish covered in a tomato sauce with a bit of kick is my kind of pasta meal.

What You’ll Need

You’ll need the following ingredients to make spicy sausage and pepper pasta:

Pasta: I think rigatoni works best with sausage and peppers, but you could certainly use another pasta shape if you like; penne pasta, farfalle pasta, and conchiglie pasta would also work well.

Italian Sausages: The recipe is designed to be spicy so I used spicy Italian sausages, however, if you’re not a fan of spice, you could easily use a mild Italian sausage. If you’re not a fan of pork sausage, feel free to use beef sausages, turkey sausages, or chicken sausages instead.

Bell Peppers: Red bell peppers tend to provide the best flavor as they are the sweetest variety, however, yellow and orange bell pepper will work too. I don’t recommend using green bell peppers as they are too bitter.

Onion and Garlic: Some aromatics to enhance the flavor of the sausages.

Herbs and Spices: A bit of Italian seasoning to level up the Italian-inspired flavors and a sprinkle of red pepper flakes to turn up the heat.

Tomatoes: To tie the sauce together. I think a jar of passata works best but you could use diced tomatoes if needed.

Parmesan Cheese: Because no pasta dish is complete without parmesan cheese!

How to Make Italian Sausage and Peppers Pasta

Making pasta with sausage and peppers is incredibly quick and easy and makes great leftovers too. Here’s how to do it:

  • Cook the pasta. Begin by cooking your pasta in a large pot of salted water until al dente or cooked to your liking.
  • Cook the peppers. Add the red bell peppers to a pan with the onion and garlic and olive oil and cook until just tender.
  • Cook the sausage. Remove the Italian sausages from the casing, add them to the pan with the peppers and cook it in a pan until no longer pink.
  • Make the sauce. Once the sausage and peppers are cooked, add the tomato sauce and simmer everything for a few minutes until well incorporated to allow the flavors to come together.
  • Mix it up. Add the cooked pasta to the sauce and gently stir, add parmesan cheese and stir again, adding splashes of pasta water as needed until the desired consistency is reached and the pasta is well coated in the sauce.
  • Season and serve! Taste, adjust seasoning as needed, and serve!

The pasta is best served immediately with a sprinkle of freshly grated parmesan cheese, and you can add a few extra red pepper flakes for extra heat if you like.

Pasta with Sausage and Peppers

Variations

Don’t like spicy? Use a mild Italian sausage instead and omit the red pepper flakes altogether.

Can’t find rigatoni pasta? While any pasta shape will work, I think short-cut pasta, such as penne, rotini, elbows, bow ties, shells, and ziti, works best.

Don’t eat pork? You can use chicken sausage or turkey sausage instead, just make sure it’s Italian and/or spicy for the best results.

Want to make it gluten-free? Use gluten-free pasta instead, and ensure your sausages are gluten-free.

Want to make it vegetarian? You won’t get the same level of flavor, but you could use tofu sausage or ground tofu instead. Be sure to add a bit more olive oil and additional herbs and spices to make up for the fat and flavor you’ll be missing from the pork sausage.

Storage and Reheating

To Store: Allow the pasta to cool completely and then place it in an airtight container in the fridge for up to 5 days.

To Freeze: Allow the pasta to cool completely and then place it in an airtight container in the freezer for up to 3 months.

To Reheat: When you’re ready to eat, thaw the pasta completely, then add it to a pan on low-medium heat, add a splash of water, and heat until the pasta is warm and the sauce is smooth, adding small splashes of water to rehydrate the pasta as needed. The pasta can also be reheated in the microwave from thawed for 1-2 minutes.

More Healthy Pasta Recipes:

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Sausage Pepper Pasta

Sausage and Peppers Pasta

Author: Stephanie Kay

Made with spicy Italian sausages, onions, and red bell peppers, and ready in less than 30 minutes, this sausage and peppers pasta is a flavor-packed meal that is perfect for busy weeknights.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes
  • Yield: 4 servings 1x
  • Category: Main
  • Method: Stovetop
  • Cuisine: Italian
Print Recipe

Ingredients

  • 12 ounces (340 grams) rigatoni, about 4 cups, or short-cut pasta of your choice
  • 1 tablespoon olive oil
  • 3 Italian sausages, casing removed
  • 1 onion, diced
  • 1 red bell pepper, diced
  • 3 cloves garlic, minced
  • 1 teaspoon Italian seasoning
  • 1/2 teaspoon crushed chilies
  • 1 jar passata or tomato sauce, 24 ounces (680ml)
  • 1/4 cup parmesan cheese, freshly grated
  • Salt

Instructions

  1. Bring a large pot of well-salted water to a boil. Add pasta and cook to al dente or according to package directions. Once cooked, drain pasta, reserve 1 cup of the pasta water, and set aside.
  2. While the pasta is cooking, prepare the sauce. In a large pan on medium-high heat, warm the olive oil, then add onion and bell pepper and cook for 2-3 minutes until slightly tender. Then add sausage, squeezing the meat out of the casing, and continue to cook for 5-6 minutes, breaking the sausage up with a spatula or wooden spoon, until cooked through.
  3. Once the sausage is almost cooked, add the garlic, Italian seasoning, crushed chilies (optional), a pinch of salt, mix to combine with the vegetable and sausage mixture, and cook for another 1-2 minutes until fragrant.
  4. Add passata to the pan and stir to combine with the sausage and vegetable mixture and bring to a simmer. Taste and adjust with salt and spices as needed.
  5. Once the pasta is cooked, strain (be sure to reserve the extra cup of pasta water!) then transfer noodles to the pan with the sauce (or use the empty pasta pot if your pan is too small), gently tossing the pasta until coated with the sausage and pepper sauce.
  6. Add parmesan cheese, mix gently again to combine, adding small splashes of the reserved pasta water as needed until a smooth consistency is reached.
  7. Serve the finished pasta immediately with additional freshly grated parmesan cheese.
  8. Any leftover pasta can be stored in an airtight container in the fridge for up to 5 days or in the freezer for 3 months.

Nutrition

  • Serving Size: 1 serving
  • Calories: 660 calories
  • Sugar: 12 grams
  • Fat: 25 grams
  • Carbohydrates: 82 grams
  • Fiber: 7 grams
  • Protein: 27 grams

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Wild Rice Chicken Mushroom Soup

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Filled with wild rice, vegetables, thyme, and fresh herbs, this creamy chicken mushroom soup is the perfect meal to warm you up on a cold fall or winter day. Plus, it’s made with pantry staples making it a great go-to meal for those nights you’re just not sure what to make for dinner.

Chicken Mushroom Soup with Wild Rice

What You’ll Need

You’ll need the following ingredients to make this wild rice chicken mushroom soup.

  • Wild Rice: While you can use any type of rice in this soup, I think wild rice pairs best with the mushrooms, chicken, and earthy flavors of this soup. Not to mention, wild rice is a great source of complex carbohydrates and adds some fiber at the same time. If you can’t find wild rice, you can also use a wild rice blend.
  • Chicken: This recipe calls for chicken breasts, but any cut of boneless chicken will work well. If you have leftover cooked chicken, you can skip the step of cooking the chicken in the soup and add the leftover shredded chicken once the rice is cooked.
  • Mushrooms: For that earthy mushroom flavor.
  • Carrots, Onion, and Celery: A classic mirepoix blend creates the base for this soup.
  • Garlic and Thyme: For an earthy aroma and taste. Feel free to add a bay leaf or fresh rosemary if you like.
  • Chicken Broth: To enhance the chicken flavor. Feel free to use homemade or store-bought chicken broth, both will work very well.
  • Milk and Cream: The combination of milk and cream in this recipe gives the soup a rich and creamy texture without being too heavy.
  • Parmesan Cheese: A bit of freshly grated parmesan cheese to help thicken and flavor the soup. Pro Tip: Add an old parmesan rind into the pot as the soup cooks and allow it to simmer along it the other ingredients and dissolve into the broth for an ultra-rich taste. If there is any rind left once the soup is cooked just remove it before serving.

In addition to the above, you’ll also need some cooking essentials in the form of olive oil, butter, salt, black pepper, and a bit of fresh parsley to serve.

Wild Rice vs. Wild Rice Blend

Ironically, wild rice is not rice at all. Wild rice is an aquatic grass with an edible grain, native to North America, that has been long cultivated by Native Americans. Depending on your grocery store, “wild” wild rice may be hard to come by. Most wild rice sold in grocery stores isn’t wild at all, it’s commercially farmed, and because the production of wild rice is difficult, wild rice is more expensive than other rice varieties. For this reason, wild rice is often sold as part of a wild rice blend, along with red rice and brown rice, which helps to make it more affordable.

I used a wild rice blend in my soup, as it’s what I had available, both wild rice and a wild rice blend will work well in this recipe.

Best Mushrooms for Chicken Mushroom Soup

All edible mushrooms work well in soup; each mushroom has its own distinct flavor and texture and will enhance a soup in its own unique way. While button mushrooms and cremini mushrooms tend to be the most popular and common, everything from shiitake to portobello to porcini will work well in soup. In fact, a combination of mushrooms will arguably provide the most flavor.

How to Make Wild Rice Chicken Soup

You can find the detailed instructions below but here is a brief overview of how you’ll prepare this chicken mushroom wild rice soup.

  • Cook the veggies. Begin by cooking the mirepoix in some olive oil and butter until tend.
  • Sauté the mushrooms. Once the veggies have begun to soften, you’ll then add the diced mushrooms and sauté until they reduced in size considerably.
  • Add the broth and chicken. Once the veggies and mushrooms have cooked, you’ll add the chicken broth and raw chicken breasts, bring everything to a boil and allow to simmer until the chicken is cooked through.
  • Shred the chicken. Once the chicken is cooked, you’ll remove it from the pot and shred it into bite-sized pieces before returning it to the soup.
  • Add the milk, cream, and cheese. To give its creamy texture you’ll then add the milk, cream, and cheese and stir until well combined.
  • Serve and enjoy! Season with salt and black pepper to taste, portion into bowls, serve and enjoy!

In addition to making a hearty lunch or dinner, this soup keeps well in the fridge and freezer, so it makes a great meal prep idea too.

Chicken Mushroom Soup

 

Can you make it in a slow cooker?

Yes, you can make this soup in a slow cooker or a crockpot if you prefer. Simply add all the ingredients to a slow cooker or crockpot, except for the milk, cream, and cheese, and simmer on low for 8 hours or high for 4 hours. Once cooked, remove the chicken from the slow cooker, place it on a cutting board, and shred it into pieces, then return it to the soup along with the milk, cream, and cheese, and stir until well combined.

Dietary Adaptations

To Make it Gluten-Free: This recipe is already gluten-free, so no adaptations are needed.

To Make it Dairy-Free: Omit the cheese completely and swap the milk and cream for a can of coconut milk. Note, this will change the intended flavor of the soup.

To Make it Higher in Protein: Simply add an additional chicken breast or breasts to increase the protein content of this soup. Note, you will need to add more broth to cover the soup.

To Make it Lower in Fat: Omit the heavy cream and use non-fat or skim milk and low-fat cheese.

Storage and Reheating

To Store: Allow the soup to cool completely and then transfer it to an airtight container(s) and store it in the fridge for up 5 days.

To Freeze: Once the soup has cooled completely, place it in a freezer-safe airtight container and store it in the freezer for up to 3 months. For easy grab-and-go meals, you can store the soup in individual portion containers instead of one large container.

To Reheat: To reheat from the fridge, warm the soup in a pot on the stovetop on medium for 5 minutes or until warm. To reheat from frozen, thaw the soup overnight in the fridge and then place the soup in a pot on the stovetop on medium heat and warm for 5 minutes or until warm. To reheat the soup in the microwave, place thawed soup in a microwave-safe bowl and warm for 1-2 minutes, with 30 additional 30 seconds increments as needed.

The best part about this chicken and mushroom soup is that it’s easy to make while being incredibly nutrient-dense at the same time. The combination of chicken, rice, vegetables, milk, cream, and parmesan cheese helps to create a well-balanced soup that is high in protein, full of fiber, and healthy fats.

More Chicken Soup Recipes:

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Chicken Mushroom Soup with Wild Rice

Wild Rice Chicken Mushroom Soup

Author: Stephanie Kay

This rich and creamy chicken mushroom soup works equally well for a healthy lunch or dinner. Feel free to swap wild rice for white rice or brown rice if you prefer.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 50 minutes
  • Total Time: 1 hour
  • Yield: 6 servings 1x
  • Category: Soups
  • Method: Stovetop
  • Cuisine: American
Print Recipe

Ingredients

  • 1 tablespoon olive oil
  • 1 tablespoon butter
  • 1 onion, diced
  • 4 carrots, peeled and chopped
  • 2 stalks celery, sliced
  • 3 cloves garlic, minced
  • 4 cups mushrooms, mixed, sliced
  • 2 teaspoons thyme
  • 1 cup wild rice, dry
  • 2 chicken breasts
  • 5 cups chicken broth
  • 1 cup milk
  • 1/2 cup cream
  • 1/4 cup parmesan cheese, grated
  • 1/4 cup parsley, roughly chopped
  • Salt
  • Pepper

Instructions

  1. In a large pot on medium-high heat, add olive oil and butter and allow butter to melt. Add onion, carrots and celery, and cook for 4-5 minutes until tender.
  2. Add mushrooms, stir to combine, and cook for an additional 5 minutes or until mushrooms are tender and have reduced roughly in half by size.
  3. Add garlic, thyme, a generous pinch of salt and bit of pepper, stir to combine, and cook for an additional 1-2 minutes.
  4. Add wild rice, cover with broth, and stir to combine. Submerge the raw chicken breasts in the broth, reduce the heat to a simmer, cover with a lid, and allow to cook for 30 minutes.
  5. After 30 minutes, remove the chicken from the pot and place it on a cutting board. Using two forks, shred the chicken into small bite-size pieces. Continue cooking the soup while you shred the chicken.
  6. Once shredded, return the chicken to the pot and simmer the soup, covered, for a final 10 minutes or until the rice is tender.
  7. Once cooked, turn off the heat, add milk, cream, parmesan cheese, and parsley and stir until well combined. Taste and season with salt and pepper as needed. If you find the soup too thick you can add an extra splash of broth or water until you reach a desired consistency.
  8. Serve the soup with a sprinkle of parsley and parmesan cheese and a side of crusty bread.
  9. Any leftover soup can be stored in an airtight container in the fridge for up to 5 days or the freezer for 3 months.

Nutrition

  • Serving Size: 1 serving
  • Calories: 293 calories
  • Sugar: 8 grams
  • Fat: 11 grams
  • Carbohydrates: 32 grams
  • Fiber: 4 grams
  • Protein: 19 grams

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Scrambled Egg Breakfast Tacos

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Take breakfast to the next level with these quick and easy breakfast tacos! Filled with fluffy eggs, spicy sausage, avocado, and salsa, and ready in less than 15 minutes, these scrambled egg breakfast tacos are a wonderful morning meal for one or a crowd. Not to mention, they are a great way to use up leftovers from taco night too.

Scrambled Egg Breakfast Tacos

When it comes to breakfast tacos the options are truly endless. Whether you enjoy a combination of eggs and sausage, eggs and bacon, eggs and black beans, or eggs on their own, there are so many ways to make tacos a healthy and hearty morning meal. I opted for a combo of scrambled eggs and chorizo sausage for this recipe; however, you could certainly do a fried egg instead and/or use any type of sausage that you like. Plus, although I’ve called these breakfast tacos you can easily enjoy them for lunch or dinner as well!

Healthy Breakfast Taco Toppings:

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Scrambled Egg Breakfast Tacos

Scrambled Egg Breakfast Tacos

Author: Stephanie Kay

These crowd-pleasing breakfast tacos work equally well as a simple morning breakfast or a hearty weekend brunch. Feel free to add the toppings of your choice.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Total Time: 15 minutes
  • Yield: 4 tacos 1x
  • Category: Breakfast
  • Cuisine: American
Print Recipe

Ingredients

Breakfast Tacos:

  • 4 corn tortillas
  • 4 eggs
  • 4 oz. chorizo sausage (optional)
  • 1/2 tablespoon butter
  • 1 green onion, white part only, thinly sliced

Optional Toppings:

  • Avocado, thinly sliced
  • Salsa
  • Cheese, shredded
  • Cilantro, finely chopped
  • Green onion, green part only, thinly sliced
  • Hot sauce

Instructions

  1. In a large skillet on medium-high heat, add a drizzle of olive oil, sausage (casing removed), and sliced green onion, and cook for 5-7 minutes until onion is translucent and sausage is cooked through.
  2. Crack the eggs into a small bowl and whisk to combine. In a medium pan or skillet on medium heat, add butter and allow to melt. Add beaten eggs, moving them around with a rubber spatula or wooden spoon until scrambled to your liking.
  3. To toast the corn tortillas, fill a bowl with room temperature water, quickly dunk the corn tortilla in the water, transfer to an open flame or a large dry skillet, and warm for about 15 to 45 seconds on each side until golden and toasted, using tongs to flip the tortillas.
  4. Once the sausage is cooked, eggs are scrambled, and tortillas are toasted, you can begin to assemble the breakfast tacos. Divide sausage and scrambled egg mixture evenly across tortillas and layer with toppings of your choice.

Nutrition

  • Serving Size: 1 taco
  • Calories: 260 calories
  • Sugar: 0 grams
  • Fat: 17 grams
  • Carbohydrates: 12 grams
  • Fiber: 2 grams
  • Protein: 14 grams

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Roasted Vegetable Salad

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Filled with roasted root vegetables, wheat berries, leafy greens and topped with an apple cider vinegar dressing, this roasted vegetable salad is a colorful and flavourful winter salad that works equally well as a vegetarian main course or a hearty side dish.

Roasted Vegetable Salad

I opted to include wheat berries as the base of this root vegetable salad to give it a slightly heartier texture and make it a more filling dish. Although I used beets, butternut squash, and carrots, you could easily swap or mix and match any winter vegetables that you enjoy; parsnips, sweet potatoes, celery root, radishes, rutabagas, and/or turnips would all work very well.

More Roasted Vegetable Recipes:

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Roasted Vegetable Salad

Roasted Vegetable Salad

Author: Stephanie Kay

Filled with winter root vegetables and an apple cider vinegar dressing, this roasted vegetable salad works equally well as a main course or a side dish.

  • Author: Stephanie Kay
  • Prep Time: 15 minutes
  • Cook Time: 60 minutes
  • Total Time: 1 hour 15 minutes
  • Yield: 4 servings 1x
  • Category: Salad
Print Recipe

Ingredients

Salad:

  • 1 cup wheat berries, dry
  • 2 cups butternut squash, peeled and cubed
  • 2 carrots, peeled and sliced
  • 2 beets, peeled and cut into wedges
  • 1 cup kale, thinly sliced
  • 1/4 cup parsley, finely chopped
  • 1/4 cup pumpkin seeds
  • 1/4 cup goat cheese, crumbled
  • 2 tablespoons olive oil
  • Salt

Dressing:

  • 1/3 cup olive oil
  • 3 tablespoons apple cider vinegar
  • 1 teaspoon Dijon mustard
  • 1 teaspoon honey
  • 1 clove garlic, minced or grated
  • Salt
  • Pepper

Instructions

  1. Preheat the oven to 400°F.
  2. Fill a medium saucepan with water, bring to a boil, add wheat berries, lower the heat, and simmer uncovered according to package directions (typically 50 to 60 minutes for hard wheat berries, or 30 to 40 minutes for soft wheat berries) until the wheat berries are tender but pleasantly chewy. Once cooked, strain to remove excess water, rinse with cold water to stop the cooking process, and then transfer them to a bowl to cool completely.
  3. While the wheat berries are cooking, prepare the vegetables. Add sliced beets to a bowl, drizzle with a tablespoon of olive oil, season with a pinch of salt, and toss until well coated. Place beets on a baking sheet, leaving one side of the baking sheet empty, and transfer to the oven to roast for 10 minutes.
  4. In the same bowl, add cubed squash and sliced carrots, drizzle with the remaining tablespoon of olive oil, season with a pinch of salt, and toss until well coated. Set aside.
  5. Once the beets have roasted for 10 minutes, remove the baking sheet from the oven, add the squash and carrots to the empty area, and then return the baking sheet to the oven to roast for an additional 20-25 minutes or until all of the vegetables are tender. Once roasted, remove the baking sheet from the oven and allow the vegetables to cool completely.
  6. While the vegetables are roasting, prepare the dressing. In a small bowl or jar, add olive oil, apple cider vinegar, mustard, honey, garlic, a pinch of salt and pepper, and whisk until well combined. Set aside.
  7. Once the vegetables have cooled, assemble the salad. In a large bowl, add kale and drizzle with roughly one tablespoon of dressing, toss to coat the kale and, using your hands, gently “massage” the kale in the dressing.
  8. Once complete, add the wheat berries, roasted vegetables, and parsley and toss to combine with the kale. Drizzle with remaining dressing and toss again until everything is well coated and incorporated.
  9. Taste and adjust seasoning with salt and pepper and needed, then top with pumpkin seeds and crumbled goat cheese to serve.
  10. This roasted vegetable salad can be served immediately or stored in an airtight container in the fridge for up to 3 days.

Nutrition

  • Serving Size: 1 serving
  • Calories: 428 calories
  • Sugar: 16 grams
  • Fat: 29 grams
  • Carbohydrates: 36 grams
  • Fiber: 6 grams
  • Protein: 10 grams

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Chicken Avocado Sandwich

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This chicken avocado sandwich is perfect for a quick and healthy lunch! Layered with chicken, lettuce, tomato, and avocado, this sandwich is a hearty and healthy well-balanced meal complete with protein, fibre, and plenty of healthy fats.

Chicken Avocado Sandwich

The key to this sandwich is good hearty bread and ensuring the avocado is just right – but isn’t that always the case! I opted for a seedy multigrain bread but sourdough, whole wheat, or sprouted grain bread would all work equally well. If you’re looking to make this sandwich the night before I would recommend adding a small squeeze of lemon or lime to your avocado to ensure that it doesn’t brown too much (if it browns, it will still taste fine but might look a little funky), or wait until the last minute to add your avocado slices. And although I used leftover shredded chicken in my sandwich, you could also use sliced, rotisserie, deli, or grilled chicken if you prefer.

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Chicken Avocado Sandwich

Chicken Avocado Sandwich

Author: Stephanie Kay

This sandwich is perfect for a quick, easy, healthy, and high-protein lunch! Feel free to use sliced chicken, grilled chicken, rotisserie chicken, or deli chicken.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 1 sandwich 1x
  • Category: Sandwich
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Ingredients

  • 2 slices of bread, of your choice
  • 2 ounces (85 grams) chicken, shredded, grilled or sliced
  • 1/4 avocado, thinly sliced
  • 1 tablespoon mayonnaise
  • 2 slices tomato
  • 2 leaves lettuce, torn into pieces
  • Salt
  • Pepper

Instructions

  1. Lay both pieces of bread on a cutting board.
  2. Spread mayonnaise on one slice, top with chicken, sliced tomato, lettuce, and avocado, and season generously with salt and pepper, and then top with second slices of bread to form a sandwich.
  3. This sandwich can be served immediately or wrapped in plastic wrap, aluminum foil, or stored in an airtight container for up to 24 hours.

Nutrition

  • Serving Size: 1 sandwich
  • Calories: 385 calories
  • Sugar: 5 grams
  • Fat: 19 grams
  • Carbohydrates: 34 grams
  • Fiber: 5 grams
  • Protein: 19 grams

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Pumpkin Oatmeal Cookies

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These pumpkin oatmeal cookies are the perfect addition to pumpkin season! Made with rolled oats, brown butter, and maple syrup, and filled with just the right amount of pumpkin spice, these pumpkin cookies are a great way to satisfy your pumpkin cravings.

Pumpkin Oatmeal Cookies

Brown Butter Pumpkin Oatmeal Cookies

I’m not going to lie, these pumpkin cookies took several test batches to master! Since pumpkin is a great source of fibre, it also holds a lot of water, so finding the right balance of moisture in these cookies took a little tinkering to get it just right. Fortunately, after a lot of trial and error and a little trick, I’m happy to say I’ve figured it out and created a pumpkin cookie with the perfect balance of bakery-style crispiness and chewiness.

There are two keys to this recipe: brown butter and dry pumpkin. Browning the butter adds a toffee-like taste to cookies while removing excess moisture from the pumpkin helps to ensure you get a crisp and chewy texture as opposed to a fluffy and cakey texture. Although these two steps take a little bit of extra time they are well worth it for the delicious pumpkin oatmeal cookies they create.

More Healthy Pumpkin Recipes:

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Pumpkin Oatmeal Cookies

Pumpkin Oatmeal Cookies

Author: Stephanie Kay

These brown butter pumpkin oatmeal cookies are soft and chewy and filled with the perfect amount of pumpkin spice.

  • Author: Stephanie Kay
  • Prep Time: 20 minutes
  • Cook Time: 30 minutes
  • Total Time: 50 minutes
  • Yield: 16 cookies 1x
  • Category: Dessert
  • Method: Baked
  • Cuisine: American
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Ingredients

Dry Ingredients:

  • 1 1/4 cups all-purpose flour
  • 3/4 cup rolled oats
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1 1/2 teaspoons cinnamon
  • 1/2 teaspoon ginger, ground
  • 1/2 teaspoon nutmeg, ground
  • 1/4 teaspoon cloves, ground
  • 1/8 teaspoon allspice

Wet Ingredients:

  • 2/3 cup (150g) unsalted butter
  • 3/4 cup brown sugar, packed
  • 1/2 cup pumpkin puree
  • 1/4 cup maple syrup
  • 1 teaspoon vanilla extract
  • 1 egg yolk (not the egg white)

Instructions

  1. Preheat the oven to 350°F degrees and line a large baking sheet with parchment paper.
  2. First, brown the butter. Add butter to a small saucepan over medium-high heat and cook, stirring often, until it foams, then browns and small brown flecks appear, roughly 5 to 8 minutes. Once brown, pour into a large bowl, making sure to scrape the bottom of the pot for all of the brown bits, then transfer to the fridge to chill for 20 minutes.
  3. Next, dry your pumpkin. Line a small plate with a tea towel and a couple of sheets of paper towel on top. Dollop the pumpkin puree onto the paper towel, spreading it out a little bit, set it aside, and allow to rest while your butter cools. The tea towel and the paper towel will absorb the excess moisture in the pumpkin puree helping to produce a crisper and chewier cookie. Skipping this step will make the cookies softer and create a more muffin-like or cake-like texture.
  4. In a small bowl, add flour, rolled oats, baking soda, salt, cinnamon, ginger, nutmeg, cloves, and allspice, mix with a spoon or spatula until well combined.
  5. Once the butter has cooled, remove the bowl from the fridge, add brown sugar and whisk until smooth and well combined.
  6. Once the butter and sugar are mixed, add “dried” pumpkin puree (gently scrape it off the paper towel), maple syrup, vanilla extract, and egg yolk, and mix again until well incorporated.
  7. Add the dry ingredients to the wet ingredients and gently mix until well incorporated, being careful not to over mix the batter.
  8. Using a 2-ounce cookie scoop or 1/4 cup measuring spoon, portion the dough onto the baking sheet, leaving roughly 3 inches between them. You should be able to fit 5-6 cookies on the baking sheet at a time. Place the bowl of extra dough in the fridge while the first batch of cookies bakes.
  9. Transfer the baking sheet to the oven and bake for 14-16 minutes, until the edges are slightly golden and the centre still looks a little soft. Continue until all of the dough has been used.
  10. Once cooked, remove the baking sheet from the oven and allow the cookies to cool a few minutes on the baking sheet, then transfer them to a wire cooling rack to cool completely. (If you have two baking sheets I would recommend using the second baking sheet to bake the next batch to give the cookies more time to rest before moving them to the cooling rack.)
  11. Once cooled, the cookies can be served immediately, stored in an airtight container for up to 5 days, or in the freezer for up to 3 months.

Nutrition

  • Serving Size: 1 cookie
  • Calories: 177 calories
  • Sugar: 13 grams
  • Fat: 8 grams
  • Carbohydrates: 24 grams
  • Fiber: 1 gram
  • Protein: 2 grams

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About Stephanie

I’m a nutritionist on a mission to change the way you look at food and teach you how to make real food work for real life in a realistic way.

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