by Julie Pace, RDN | Oct 14, 2022
Sweet Pea & Potato Curry Soup
Julie Pace, RDN
This one pot Sweet Pea & Potato Soup with Jasmine rice is creamy, filling, nutritious and delicious. This recipe is packed with good-for-you ingredients like sweet peas, sweet potatoes, curry, cumin, fresh garlic, sweet onions, and coconut milk. It's so easy to make and it's ready to eat in 30 minutes or less. When the fall & winter season comes around, this is one of my favorite soups to make. You can double the recipe and store in the fridge for up to 5 days making this soup a great meal prep recipe.A few tips you'll want to remember when making this soup: You'll want to diced the potatoes into small bite-sized pieces and finely chop the garlic and onions. As with most recipes, you'll want to taste and adjust the seasonings to your personal preferences. You can swap the full fat coconut milk for the lighter version, if desired.
Prep Time 10 minutes mins
Cook Time 20 minutes mins
Total Time 30 minutes mins
Course Dinner
Cuisine Indian
- 2 Tbsp avocado oil or EVOO
- 1 large sweet potato, diced into small cubes
- 2 medium russet potatoes, diced into small cubes
- 1 large sweet onion, chopped
- 4 cloves fresh garlic, minced
- 1 cup vegetable broth low sodium
- 1 15 ounce can coconut milk full fat
- 1 cup water
- 12 ounces sweet peas, frozen
- 3 Tbsp curry powder I used Great Value Organic Curry Powder
- 2 Tsp ground cumin
- 1 tsp salt
Rice
- 1 cup jasmine rice, uncooked
- 2-1/2 cups vegetable broth
In a large pot or deep saute pan, add the avocado oil.
Add in the onions, potatoes, garlic and 1 cup vegetable broth. Cover let simmer 5 minutes.
Add in coconut milk, water, sweet peas, cumin, curry powder, salt. Mix well. Cover and cook on medium low for about 15-20 minutes, or until potatoes are tender.
Jasmine Rice
Rinse rice thoroughly.
While curry is cooking. Add vegetable broth in a medium pot. Bring to a boil. Add in jasmine rice. Cover and simmer until all liquid is absorbed.
Once rice is cooked. Add into curry mixture. Mix well. Serve and enjoy!
You can easily substitute the sweet peas for another plant protein like chickpeas, if you’d like. Jasmine rice is a high glycemic carbohydrate, so if you have pre-diabetes or diabetes, you will want to be mindful of this.
It’s important to note that all curry powders are not the same. Curry powder is a complex mix of different spices and no two recipes are the same. 
by Julie Pace, RDN | Jul 31, 2022
Italian Pasta Salad
Julie Pace, RDN
This colorful, quick and easy pasta salad is refreshing and delicious on a hot summer day. The longer it sits in the fridge the tastier it becomes. A healthy, wholesome salad everyone will love.
Prep Time 10 minutes mins
1 day d 30 minutes mins
Total Time 1 day d 40 minutes mins
Course Side Dish
Cuisine Italian, plant-based, vegan
- 12 ounces tri color rotini pasta
- 2 medium seedless cucumbers, diced
- 1 large red bell pepper, diced
- 1 large yellow bell pepper, diced
- 1 medium red onion, chopped
Homemade Italian Dressing
- 1/2 cup Extra Virgin Olive Oil
- 1/2 cup red wine
- 1 Tbsp oregano leaves, dried
- 1/2 Tbsp parsley leaves, dried
- 1/2 Tbsp basil leaves, dried
- 1/2 tsp salt
- 1/2 tsp black pepper
Cook pasta according to directions.
While pasta is cooking, chop all the vegetables then add to a medium bowl.
When pasta is done boiling, drain and rinse pasta under cold water, then add to bowl with chopped veggies
Add the olive oil, vinegar and seasonings to the pasta bowl and toss to combine.
Let the pasta salad marinate and chill in the fridge at least 30 minutes or overnight before serving.
Options to add in: grape tomatoes, banana peppers, or black olives
by Julie Pace, RDN | Jul 23, 2022
Oatmeal Chocolate Chip Cashew Butter Cookies
Julie Pace, RDN
These cookies are a delicious sweet treat that's made with organic old fashioned oats, creamy cashew butter, and semi-sweet chocolate chips. There's no need to buy boxed cookies with lots of preservatives when you can make these wholesome cookies so easily at home.
Prep Time 5 minutes mins
Cook Time 12 minutes mins
20 minutes mins
Total Time 37 minutes mins
Course Cookies, Dessert
Cuisine dairy free, plant-based, vegan
- 3/4 cup unbleached all-purpose flour
- 1/2 tsp baking soda
- 1/2 tsp baking powder
- 1/2 tsp salt
- 1/2 cup dairy free butter, softened I used Smart Balance
- 1/2 cup granulated sugar organic
- 1/4 cup light brown sugar organic
- 1 tbsp whole ground flaxseed meal
- 2.5 tbsp water
- 1/2 cup creamy cashew butter
- 2 tsp vanilla extract
- 1 cup old-fashioned rolled oats organic
- 3/4 cup semi-sweet chocolate chips dairy free
In a medium bowl, whisk flour, salt, baking powder, and baking soda together. Set aside.
in a small bowl mix together ground flaxseed with water. Set aside.
Using a hand mixer or stand mixer, beat the butter on medium speed until smooth about 1-2 minutes. Add in granulated sugar and brown sugar and beat on medium high speed until creamy.
Add in flaxseed mixture, cashew butter, and vanilla. Beat on high speed for about a minute or until well-combine. Scrape down sides and bottom of bowl and beat again until mixed well.
Add dry ingredients to the wet ingredients and mix on low until combined. Slowly add in oats while mixer is on low speed. Once combine, add in chocolate chips and mix well.
Cover and chill mixture in refrigerator for about 20 minutes.
Preheat oven to 350 degrees. Line baking pan with parchment paper.Set aside. When dough is finished chilling, scoop 2 Tbsps of dough for each cookie and arrange on cookie sheet leaving 2-3 inches between each cookie.
Bake for 12-15 minutes or until lightly brown on sides of cookie. Remove from oven and let cool 5 minutes for cookies to set.
Cookies should stay fresh for 5-7 days in a covered dish stored at room temperature.
Keyword chocolate chip cookies, oatmeal cookies
by Julie Pace, RDN | Jul 16, 2022
This refreshing and nutrient-packed blueberry salad is a perfect blend of flavors, textures, and health benefits. Made with protein-rich hemp seeds, vibrant baby spinach, antioxidant-loaded wild blueberries, crunchy yellow bell pepper, and zesty red onion, it’s as nutritious as it is delicious. The creamy tahini dressing, sweetened with maple syrup and brightened with lemon juice, ties everything together with a nutty and tangy finish.
Whether you’re looking for a light lunch, a quick side dish, or a wholesome vegan meal, this blueberry salad will satisfy your cravings while nourishing your body.
Why You’ll Love This Blueberry Salad
- Nutrient-Dense Ingredients: Loaded with antioxidants, vitamins, and plant-based protein.
- Quick and Easy: Ready in just minutes with simple ingredients.
- Flavorful Dressing: The tahini dressing adds a creamy, nutty, and slightly sweet touch to this refreshing salad.
- Diet-Friendly: Vegan, dairy-free, gluten-free, and packed with wholesome goodness.
Ingredients
For the Salad:
- 2 cups organic baby spinach
- ½ medium yellow bell pepper, diced
- ½ small red onion, diced
- ½ cup wild blueberries (fresh or frozen)
- 3 tbsp shelled hemp seeds
For the Tahini Dressing:
- 1 tbsp organic creamy tahini
- 2 tbsp lemon juice
- 1 tbsp pure maple syrup
- 1 tbsp Dijon mustard
How to Make Blueberry Salad
- Prepare the Salad:
- Arrange baby spinach on a plate or in a bowl.
- Top with diced yellow bell pepper, red onion, wild blueberries, and shelled hemp seeds.
- Make the Dressing:
- In a small bowl, whisk together tahini, lemon juice, maple syrup, and Dijon mustard until smooth and well combined.
- Combine and Serve:
- Drizzle the dressing over the salad. Toss gently to coat all the ingredients evenly.
- Enjoy immediately!
Dietitian Tips
- Use Fresh Ingredients: Fresh wild blueberries provide the best flavor, but frozen blueberries work in a pinch. Rinse and dry them before adding to the salad.
- Customize It: Add sliced avocado, toasted nuts, or extra greens like arugula for more variety.
- Meal Prep: Prep the salad ingredients in advance and store them separately. Add the dressing just before serving to keep the salad fresh and crisp.
Why This Blueberry Salad Is Nutritious
This salad is more than just a meal. It’s a powerhouse of nutrients in every bite. Blueberries deliver a boost of antioxidants, hemp seeds pack plant-based protein and omega-3s, and spinach offers a dose of iron and fiber. Combined with the creamy tahini dressing, this salad satisfies your taste buds and supports gut health..
Blueberry Salad with Hemp Seeds
Julie Pace, RDN
A refreshing and delicious salad made with protein-packed hemp hearts, nutrient-packed baby spinach leaves, antioxidant-rich wild blueberries, yellow bell pepper, and red onion. It's drizzled with a tahini dressing that's infused with maple syrup and lemon for a sweet, nutty flavor.
Course Lunch, Salad
Cuisine dairy free, plant-based, vegan
- 2 cups baby spinach, organic
- 1/2 medium yellow bell pepper, diced
- 1/2 small red onion, diced
- 1/2 cup wild blueberries fresh or frozen
- 3 tbsp shelled hemp seeds
Tahini Dressing
- 1 tbsp tahini, creamy organic
- 2 tbsp lemon juice
- 1 tbsp maple syrup
- 1 tbsp dijon mustard
*If using frozen blueberries, rinse quickly under water, drain then dry before adding to salad.
Keyword blueberries, blueberry salad, hemp seeds
by Julie Pace, RDN | Jul 15, 2022
If you’re looking for a quick, healthy, and absolutely delicious meal, this chickpea salad recipe with Tangy Tahini Dressing is your perfect go-to. Packed with fiber, plant-based protein, and antioxidants, this salad is a nutrient-dense option that will leave you feeling satisfied and energized.
This no-cook recipe is ideal for busy days when you want something wholesome and fast. Plus, the homemade Tangy Tahini Dressing adds a burst of zesty flavor, elevating the salad to a restaurant-quality dish you can enjoy at home.
Why You’ll Love This Recipe
- Quick and Easy: Ready in just 15 minutes with no cooking required!
- Nutritious: Loaded with fresh vegetables, chickpeas, and healthy fats.
- Diet-Friendly: Vegan, dairy-free, and gluten-free.
- Customizable: Swap or add your favorite veggies or protein.
Ingredients You’ll Need for This Chickpea Salad Recipe
- Organic Baby Spinach: A base full of vitamins and minerals.
- Bell Peppers: Adds sweetness and crunch.
- Red Onion: Provides a zesty bite.
- Avocado: Creamy and packed with healthy fats.
- Cucumber: Refreshing and hydrating.
- Organic Chickpeas: Rich in plant-based protein and fiber.
Tangy Tahini Dressing:
- Tahini: A creamy sesame seed paste rich in healthy fats.
- Lemon Juice: Brightens up the flavors.
- Garlic: Adds depth and zest.
- Maple Syrup: A touch of natural sweetness.
- Dijon Mustard: Enhances the tangy flavor profile.
How to Make This Chickpea Salad
- Prep the Ingredients: Rinse and drain the chickpeas. Dice the bell peppers, red onion, cucumbers, and avocado.
- Assemble the Salad: Start with a bed of baby spinach, layer on the diced vegetables, and top with chickpeas.
- Make the Dressing: In a small bowl, whisk together tahini, lemon juice, garlic, maple syrup, and Dijon mustard.
- Combine: Drizzle the dressing over the salad, toss to coat evenly, and serve.
Tips for Success
- Fresh Ingredients: Use fresh, organic produce for the best flavor.
- Customize: Add roasted sweet potatoes, quinoa, or nuts for extra variety.
- Storage: Store dressing separately if making ahead to prevent sogginess.
Health Benefits
This chickpea salad is more than just delicious, it’s a powerhouse of nutrients! The chickpeas provide protein and fiber to keep you full, while the fresh veggies are rich in vitamins and antioxidants. The creamy tahini dressing offers heart-healthy fats, making this salad a balanced meal perfect for lunch or dinner.
Tangy Tahini Chickpea Salad
Julie Pace, RDN
This nutritious chickpea salad is packed with fiber, protein, antioxidants, healthy fats, and lots of nutrients that promote overall health. No cooking required. The homemade Tangy Tahini Dressing makes this salad even more nutritious and delicious.
Prep Time 15 minutes mins
Total Time 15 minutes mins
Course Dinner, Lunch, Salad
Cuisine American, dairy free, plant-based, vegan
- 2 cups organic baby spinach leaves
- 1/2 medium red bell pepper, diced
- 1/2 medium yellow bell pepper, diced
- 1/2 small red onion, diced
- 1/2 small avocado, diced peeled, pitted, diced
- 2 medium cucumbers, diced mini seedless
- 1 (15 ounce) chickpeas, organic drained, rinsed
Tangy Tahini Dressing
- 1 Tbsp tahini , creamy organic
- 2 Tbsp lemon juice
- 2 cloves fresh garlic, miced
- 1 Tbsp maple syrup
- 1 Tbsp Dijon Mustard
Rinse then drain chickpeas. Set aside.
Add spinach leaves to plate. Dice the remaining ingredients. Add diced veggies on top of spinach leaves. Add chickpeas on top. Drizzle with Tangy Tahini Dressing. Toss well and enjoy.
Keyword chickpea salad, healthy salad
