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.
3Tbspcurry powderI used Great Value Organic Curry Powder
2Tspground cumin
1tspsalt
Rice
1cupjasmine rice, uncooked
2-1/2cupsvegetable broth
Instructions
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!
Notes
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.
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.
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.
1/2cupdairy free butter, softenedI used Smart Balance
1/2cupgranulated sugarorganic
1/4cuplight brown sugarorganic
1tbspwhole ground flaxseed meal
2.5tbspwater
1/2cupcreamy cashew butter
2tspvanilla extract
1cupold-fashioned rolled oatsorganic
3/4cupsemi-sweet chocolate chipsdairy free
Instructions
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.
Notes
Cookies should stay fresh for 5-7 days in a covered dish stored at room temperature.
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.
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.
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.
Tangy Tahini Dressing
In a small bowl, add minced garlic cloves. Add in remaining ingredients. Mix well. Pour over salad.
When it comes to enjoying a crispy, golden fry, nothing beats the satisfaction of making them at home. Homemade oven french fries are not only delicious but also a healthier, more sustainable option compared to processed, deep-fried alternatives. Here’s why you should swap drive-thru fries for these easy, homemade oven fries by Julie Pace, RDN:
The Benefits of Making Homemade Oven French Fries
Healthier Ingredients
Avocado Oil: Unlike the industrial oils used in processed fries, avocado oil is rich in heart-healthy monounsaturated fats and has a high smoke point, making it perfect for baking.
Russet Potatoes: You’re in control of the potatoes you use. Russet potatoes are a great choice for their fluffy texture and high nutritional content, including potassium and fiber.
Lower in Unhealthy Fats
Traditional deep-fried fries are soaked in unhealthy trans fats or industrial seed oils, which can contribute to inflammation and heart disease. Baking your fries in the oven with avocado oil significantly reduces unhealthy fat content while preserving flavor and crispiness.
No Hidden Additives
Store-bought or restaurant fries often come with preservatives, artificial flavorings, and excess sodium. By making fries at home, you know exactly what’s going into your food—simple, natural, and wholesome ingredients.
Customizable to Your Taste
With this recipe, you can season your fries exactly how you like. Julie Pace’s mix of oregano, onion powder, garlic powder, and cayenne offers a flavorful twist. You can adjust the spices to fit your preferences or dietary needs.
Family-Friendly and Fun
Making oven fries at home can be a fun, interactive activity with kids or family members. It’s an opportunity to bond and enjoy a healthier, homemade treat together.
Nutritional Advantages of Oven French Fries
Homemade oven fries are baked instead of fried, drastically cutting down on calories and unhealthy fats while retaining the satisfying crunch and flavor you love. Here’s how they compare:
Aspect
Homemade Oven Fries
Processed Fries
Calories
Lower (less oil used)
Higher (deep frying)
Fats
Healthy fats (avocado)
Unhealthy trans fats
Additives
None
Preservatives, flavors
Sodium
Moderate (adjustable)
Often excessively high
Why This Recipe Stands Out
This Easy Oven Fries recipe is thoughtfully crafted to combine nutrition and flavor. The use of simple techniques like soaking the potatoes to remove excess starch and seasoning with a flavorful spice blend ensures the perfect texture and taste. Plus, baking at a high temperature delivers a crispy exterior with a tender interior, rivaling any deep-fried version.
Pro Tips for Perfect Homemade Fries
Soak and Dry Thoroughly: Soaking the potato slices removes excess starch, which helps achieve a crispy texture. Be sure to dry them completely before seasoning.
Don’t Overcrowd the Pan: Leave space between the fries for even baking and crispier edges.
Experiment with Dips: Pair these fries with healthier dipping options like guacamole, hummus, or Greek yogurt-based sauces.
Why I Love These French Fries
Homemade oven fries are a flavorful, healthy, and easy-to-make alternative to processed, deep-fried options. By using wholesome ingredients and simple techniques, this recipe lets you enjoy a guilt-free indulgence that’s better for your body and the planet. So, preheat your oven, grab your russet potatoes, and treat yourself to a batch of these crispy, golden delights!
Easy Oven French Fries
Julie Pace, RDN
Coated with avocado oil and baked in the oven, these perfectly seasoned fries have the best taste and texture on the inside and out.
3mediumrusset potatoeswashed, peeled, and evenly sliced into 1/4 inch fries
1tspsalt
1tsp dried oregano leaves
1 tsponion powder
1tspgarlic powder
pinchcayenne pepper
1/4 tspblack pepper
2Tbspavocado oil
Instructions
Fill a large bowl with cold water and submerge sliced potatoes in it. Let sit for 15-20 minutes at room temperature.
Rinse, drain and dry potatoes with a paper towel.
Preheat oven to 425 degrees. Line a baking pan with unbleached, compostable parchment paper. Set aside.
Place potatoes in a dry bowl. Drizzle oil evenly over potatoes. Next, sprinkle potatoes with oregano, onion powder, garlic powder, cayenne, salt and pepper. Stir potatoes with fork or wooden spoon to make sure they are coated evenly.
Transfer potatoes to baking pan leave space between each one.
Bake for 15 minutes, then flip potatoes to bake another 15 minutes or until desired crispiness.
Remove fro oven. Let cool for 5 minutes. Transfer to plate and enjoy with your favorite dipping sauce.
