by Julie Pace, RDN | Oct 7, 2021
Oatmeal Chocolate Chip Breakfast Bars
These thick and chewy oatmeal bars makes a healthy breakfast or a delicious sweet treat that's guaranteed to keep you satisfied for hours.
Prep Time 5 minutes mins
Cook Time 25 minutes mins
Total Time 30 minutes mins
Course Breakfast, Dessert
Cuisine vegan
- 2 Tbsp ground flaxseed organic
- 1/2 cup soy milk unsweetened
- 3 cups rolled oats organic, old fashioned
- 1/2 tsp salt
- 2 tsp baking powder
- 1 cup peanut butter creamy
- 3/4 cup maple syrup
- 1 Tbsp vanilla extract
- 3/4 cup chocolate chips non-dairy
Preheat oven to 350 degrees
In a small bowl whisk together soy milk and flaxseed. Sit aside.
In a food processor, add 2 cups rolled oats, baking powder and salt, then process until it becomes a flour
Add peanut butter, maple syrup, flax milk, and vanilla extract. Process until thick batter forms.
Scrape down sides. Add in remaining oats and chocolate chips. Pulse 3-4 times to combine.
Add batter to a lined 8 x 8 baking pan. Bake for 25-30 minutes
Remove from oven and let sit 10 minutes or until cooled.
*Can substitute peanut butter out for another nut butter, of choice.
Keyword breakfast recipe, dessert recipe
by Julie Pace, RDN | Sep 30, 2021
Looking for a nutrient-packed salad that’s both delicious and easy to prepare? Try this Massaged Kale Salad with Garlicky Chickpeas! With tender kale, crispy chickpeas, and a tangy tahini dressing, this salad delivers the perfect mix of flavors while offering plenty of health benefits.
Why You’ll Love Salad
This Massaged Kale Salad isn’t just a meal—it’s a health-boosting experience. Packed with ingredients that work together to nourish your body, it offers a delicious way to stay healthy. Let’s break down the science-backed benefits of each component in this nutrient-packed dish:
Why This Massaged Kale Salad is a Nutritional Powerhouse
This salad combines ingredients that aren’t just delicious—they’re backed by science for their impressive health benefits. Here’s a closer look at how this dish supports your well-being:
Kale: The Nutrient-Dense Superfood
Kale is among the most nutrient-rich foods, offering vitamins A, C, and K in abundance:
- Vitamin A: Essential for eye health and immune function. A cup of raw kale provides 206% of the daily recommended intake of vitamin A. Research highlights vitamin A’s role in reducing the risk of age-related macular degeneration.
- Vitamin C: Kale provides over 20% of the daily value of vitamin C, a powerful antioxidant that boosts immunity and aids collagen production for healthy skin and joints.
- Vitamin K: With 684% of the daily recommended intake per cup, kale supports bone health by aiding calcium absorption and regulating blood clotting.
In addition, kale is loaded with antioxidants like quercetin and kaempferol, which have anti-inflammatory and anti-cancer properties. Studies suggest these antioxidants may reduce the risk of chronic diseases like heart disease and type 2 diabetes.
Chickpeas: The Plant-Based Powerhouse
Chickpeas offer a winning combination of plant-based protein and dietary fiber:
- Protein: Chickpeas are an excellent source of protein, providing about 15 grams per cup. This makes them a great option for muscle repair and growth, especially for vegetarians.
- Fiber: High in soluble fiber, chickpeas support gut health by feeding beneficial gut bacteria. Fiber also helps regulate blood sugar levels and reduces LDL cholesterol, lowering the risk of heart disease.
- Minerals: Chickpeas are rich in magnesium, iron, and potassium, which are vital for maintaining energy levels, muscle function, and heart health.
Tahini: A Creamy Source of Healthy Fats
Made from sesame seeds, tahini is a nutritional gem:
- Healthy Fats: Tahini contains monounsaturated and polyunsaturated fats that support brain function and improve cholesterol levels.
- Minerals: It’s an excellent source of calcium and magnesium, both essential for bone density and cardiovascular health.
- Antioxidants: Sesame seeds are rich in lignans, powerful antioxidants that combat oxidative stress and may lower the risk of heart disease.
Lemon Juice: The Citrus Powerhouse
This simple ingredient adds a nutritional boost:
- Vitamin C: Just 2 tablespoons of lemon juice provide 25% of your daily vitamin C needs. This nutrient strengthens the immune system, improves collagen synthesis, and enhances iron absorption, particularly from plant-based foods.
- Digestive Health: Lemon juice stimulates bile production, aiding in digestion and nutrient absorption. Its acidic nature helps break down food more effectively.
Garlic: The Heart-Healthy Flavor Booster
Garlic doesn’t just add a savory kick—it’s a medicinal powerhouse:
- Anti-Inflammatory Properties: Garlic contains allicin, a sulfur compound with proven anti-inflammatory and antimicrobial effects. Studies show garlic supplementation can reduce markers of inflammation like C-reactive protein (CRP).
- Heart Health: Regular consumption of garlic has been linked to lower blood pressure and improved cholesterol levels. In fact, garlic may reduce LDL cholesterol by 10-15%, according to clinical studies.
- Immune Support: Garlic boosts the immune system by enhancing the activity of natural killer (NK) cells, helping the body fight off infections.
Ingredients for Massaged Kale Salad with Garlicky Chickpeas
For the Salad:
- 10 ounces kale (organic; de-stemmed, rinsed, dried, and chopped)
- 1 (15-ounce) can organic chickpeas (rinsed, drained, and dried)
- 2 Tbsp extra virgin olive oil or avocado oil (divided)
- 1/4 tsp salt
- 2 tsp garlic powder
- 1 tsp onion powder
For the Dressing:
- 1/2 cup tahini (organic)
- 1/2 cup lemon juice
- 4 Tbsp maple syrup (organic)
- 4 Tbsp Dijon mustard
Instructions
1. Roast the Chickpeas
To start, preheat your oven to 375°F. Toss the chickpeas with 1 Tbsp of oil in a medium bowl. Then, sprinkle them with salt, garlic powder, and onion powder, ensuring even coating. Spread the chickpeas on a baking sheet and roast for 15 minutes or until crispy. Set aside to cool slightly.
2. Prepare the Tahini Dressing
While the chickpeas roast, whisk tahini, lemon juice, maple syrup, and Dijon mustard in a small bowl until smooth and creamy.
3. Massage the Kale
Place the chopped kale in a large bowl. Drizzle it with 1 Tbsp of olive oil and a splash of lemon juice. Using clean hands, massage the kale for 2–3 minutes to soften the leaves and remove bitterness.
4. Assemble the Salad
Combine the massaged kale with roasted chickpeas in a serving bowl. Finally, drizzle the salad with the creamy tahini dressing. Serve immediately and enjoy!
Additional Tips
- Add Texture: Sprinkle toasted nuts or seeds, such as almonds or sunflower seeds, for extra crunch.
- Make It Meal-Prep Friendly: Store the dressing separately to keep the salad fresh for up to three days.
- Warm It Up: Serve the chickpeas warm for a comforting twist.
With its vibrant flavors and nutrient-dense ingredients, this Massaged Kale Salad with Garlicky Chickpeas will become your go-to healthy meal. Try it today and experience the delicious blend of textures and tastes!
Massaged Kale Salad with Garlicky Chickpeas
A delicious kale salad that's quick and easy to make with a tangy homemade dressing topped with tasty chickpeas. A healthy go-to salad dish for any meal.
Prep Time 10 minutes mins
Cook Time 15 minutes mins
Total Time 25 minutes mins
Course Entree
Cuisine Gluten Free, vegan
- 10 ounces Kale, organic, de-stemmed rinsed, dried, chopped
Chickpeas
- 1 15 ounce chickpeas, organic rinsed, drained and dried
- 2 Tbsp EVOO or avocado oil divided
- 1/4 tsp salt
- 2 tsp garlic, granulated
- 1 tsp onion powder, granulated
Dressing
- 1/2 cup tahini organic
- 1/2 cup lemon juice
- 4 Tbsp maple syrup organic
- 4 Tbsp dijon mustard
Chickpeas
In a medium bowl add chickpeas. Drizzle chickpeas with 1 Tbsp oil and coat well. Add salt, garlic powder, onion powder, Toss until all chickpeas are well coated.
Spread chickpeas on baking pan. Bake for 15 minutes or until desired crispiness. When done, remove from oven. Let cool 5 minutes.
Massaged Kale
Add chopped kale to a large bowl top with 1 Tbsp olive oil and lemon juice. With clean hands, massage for 2-3 minutes to soften the leaves.
Add massaged kale to bowl. Top with chickpeas. Drizzle with dressing. Enjoy!
Keyword chickpea recipe, healthy salad, kale salad
by Julie Pace, RDN | Sep 29, 2021
Italian Pasta Salad
This flavorful Italian pasta salad is made with tender penne pasta, fresh veggies, herbs and spices topped with a tangy homemade Italian dressing. Make ahead for a simple side dish to have throughout the week.
Prep Time 10 minutes mins
Cook Time 10 minutes mins
chill in refrigerator 30 minutes mins
Total Time 50 minutes mins
Course Lunch, Salad, Side Dish
Cuisine Italian
- 12 ounce penne pasta or pasta of choice
- 1 large red bell pepper chopped
- 1 large yellow bell pepper chopped
- 1 medium red onion chopped
- 1 pint grapes tomatoes halved
- 1/4 cup extra virgin olive oil
- 1/4 cup red wine vinegar
- 1 Tbsp parsley dried
- 1 Tbsp oregano dried
- 1 Tbsp basil dried
- 1/2 tsp black pepper
Cook pasta as directed on package. Drain. Add to large bowl,
While pasta is cooking, chop bell peppers, onions, and grape tomatoes.
Add all ingredients to large bowl, pour dressing over pasta and mix well.
Cover bowl and let sit in refrigerator for 30 minutes to let flavors marinate.
Italian Dressing
In a small bowl, whisk together oil, red wine vinegar, parsley, oregano, and basil.
Keyword healthy pasta recipe, Meal Prep, pasta salad, Vegan Recipe
by Julie Pace, RDN | Sep 16, 2021
Easy Guacamole
This tasty guacamole recipe is quick and easy to make and it's ready to eat in less than 15 minutes. It makes the perfect game day snack or to add as a topping to your favorite Mexican dish.
Course Appetizer, Snack
Cuisine American, Mexican
- 4 medium avocados peeled and mashed
- 2 medium red bell peppers chopped
- 2 medium red onion chopped
- 1/2 cup pickled jalapeno chopped
- 1/2 tsp salt
- 1 small lime juiced, optional
In a large bowl, peel and mash avocados. Mix in red bell peppers, red onions, pickled jalapenos, and salt. Optional: Season with squeezed lime juice and black pepper to taste.
Keyword game day snack, guacamole recipe, healthy snack recipe, vegan appetizer recipe
by Julie Pace, RDN | Sep 16, 2021
Chickpea Salad with Lemon Tahini Dressing
This quick and easy Chickpea Salad with Tahini Dressing makes an easy lunch or dinner. It's packed with protein, fiber, antioxidants and lots of flavor. This recipe make a great meal prep dish for lunch or dinner throughout the week. Stays fresh for 5 days in the fridge.
Prep Time 10 minutes mins
Course Lunch, Salad, Side Dish
Cuisine American
- 1 15 ounce garbanzo beans drained, rinsed I used canned, organic
- 1/2 cup red seedless grapes organic
- 1/2 cup red onion diced
- 1 small cucumber seedless, diced
- 2 cups leafy green your choice
Lemon Tahini Dressing
- 2 Tbsp tahini organic
- 4 tsp dijon mustard
- 2 Tbsp lemon juice
- 4 tsp maple syrup
In a small bowl, whisk together tahini sauce ingredients.
Add chickpeas, grapes, red onions, cucumbers to a medium sized bowl. Pour tahini sauce over chickpea mixture. Toss well. Serve on top of leafy greens. Salt and pepper to taste.
Keyword chickpea salad, healthy lunch, salad
by Julie Pace, RDN | Sep 15, 2021
Easy French Toast
Whip up this vegan french toast in 10 minutes or less with this super simple six ingredient recipe. All natural ingredients, wholesome and simply delicious.
Prep Time 10 minutes mins
Cook Time 5 minutes mins
Total Time 15 minutes mins
Course Breakfast
Cuisine American
- 1 cup almond milk, unsweetened or other plant based milk
- 1 tsp ground flaxseeds
- 2 tsp cinnamon
- 1/4 cup cornstarch
- 1/2 tsp baking powder
- 2 tsp vanilla madagascar
- 6 slices bread whole wheat
- 2 tsp vegan butter or unrefined coconut oil
In a large bowl, whisk together milk, flaxseeds, cornstarch, vanilla, cinnamon, and baking powder.
Add vegan butter or oil, if desired to non-stick skillet on medium heat. Whisk batter each time before coating each slice of bread.
Dip each side of bread in mixture until saturated, then add bread to pan cooking 3-4 minutes on each side or until brown.
Serve with maple syrup and fresh fruit, if desired.
- Can use gluten free bread, if needed.
- I have only used unsweetened almond milk and soy for this recipe, however other plant milks should work as well.
- Always serve fresh.
Keyword french toast, healthy breakfast, vegan breakfast recipes
