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Savor the flavors of summer with this vegan strawberry spinach salad topped with lemon poppyseed dressing and coconut bacon. You’ll want to make it on repeat all summer!

This right here is the quintessential salad of spring/summer! As soon as strawberries made their appearance at the farmer’s market, we’ve been buying at least 2 quarts a week. Strawberry season feels so short, I have to make the most of it! This strawberry spinach salad with lemon poppyseed dressing is one tasty way to enjoy that weekly strawberry haul.

Tips for Making this Salad
  • Even though washing spinach doesn’t take long, I like to save myself a step and just buy the packaged pre-washed spinach leaves from the store. Baby spinach is my favorite to use for this salad since leaves are smaller and more tender.
  • You’ll want to use an avocado that is still just a little bit firm so that it holds together better in the salad when sliced.
  • Add the dressing right before serving! Once the dressing is added, the spinach starts to wilt over time, so it is best to add the dressing right before you eat.
  • You’ll have leftover coconut bacon, but have no fear, I have a couple of other recipes linked below that will help you use it up!
  • Feel free to mix up the nuts. I love tossing almonds on salads but you could also use pistachios, pepitas, or walnuts if you prefer.
  • Don’t have any strawberries? Use another fresh fruit you love like blueberries, peaches, plums, pear, apple, etc.
Here’s what you’ll need to make this strawberry spinach salad

For the salad, you’ll need spinach, avocado, red onion, strawberries, and almonds. The lemon poppyseed dressing comes together quick with just some lemon, olive oil, poppyseed, Dijon mustard, maple syrup, salt, and pepper. I love the lemony punch from the lemon zest in this dressing. I like to use a microplane grater like this one to zest the lemon. Make sure to try and remove only the yellow part of the lemon peel where all the flavor is and avoid grating down to the white part which is bitter.

How to serve this salad

Since this salad doesn’t have much protein on it’s own, you’ll want to serve it alongside a protein and some carbs to make it a meal. Since it’s the start of summer, we’ve been firing up the grill so I will sometimes have this alongside of a veggie burger or veggie sausage and roasted potato.

Looking for more tasty recipes? Check out these! (Pssst – they all use coconut bacon so you can use up the leftover from this recipe.)Print
Strawberry Spinach Salad with Lemon Poppyseed Dressing
  • Author: Dietitian Debbie
  • Prep Time: 20 Min
  • Cook Time: 15 Min
  • Total Time: 35 minutes
  • Yield: 4
  • Category: Salad, Entree, Side Dish
  • Method: Salad, Fresh
  • Cuisine: Vegan
Description

Savor the flavors of summer with this vegan strawberry spinach salad with lemon poppyseed dressing and coconut bacon. You’ll want to make it on repeat all summer!

IngredientsCoconut Bacon: 
  • 1 1/2 cups unsweetened coconut chips
  • 2 tablespoons soy sauce
  • 1 teaspoon maple syrup
  • 1/2 teaspoon smoked paprika
  • 1 tablespoon liquid smoke
  • 1/4 teaspoon ground black pepper
Lemon Poppyseed Dressing:
  • 1/4 cup olive oil
  • 2 tablespoons lemon juice
  • Zest from 1 lemon
  • 1 teaspoon maple syrup
  • 1/2 teaspoon Dijon mustard
  • 1 teaspoon poppyseeds
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon ground black pepper
Salad:
  • 8 cups fresh spinach
  • 2 cups sliced strawberries
  • 1 avocado, thinly sliced
  • 1/3 cup chopped almonds
  • 1/3 cup thinly sliced red onion
  • 1/3 cup coconut bacon
InstructionsTo Make the Coconut Bacon: 
  1. Preheat the oven to 350 degrees. Line a baking sheet with parchment paper. 
  2. In a large bowl, addd all the coconut bacon ingredients and toss with a wooden spoon to evenly coat the coconut chips in marinade. Spread in a single layer on the baking sheet linked with parchment paper. Bake for 12-14 minutes, tossing halfway through, until golden brown. (Watch closely the last few minutes so that it doesn’t burn!) Remove from the oven and set aside to cool.
For the Dressing: 
  1. Add all of the dressing ingredients to a jar. Screw lid onto jar tightly and shake vigorously to mix. 
For the Salad: 
  1. Add spinach, strawberries, almonds, onion, and bacon to a large salad bowl. Drizzle with dressing and toss to coat. Serve immediately.
Notes

This salad makes 3 large meal sized salads or 4 smaller side salads. 

Nutrition
  • Serving Size: 1/4 recipe
  • Calories: 290 kcal
  • Sugar: 5.5 g
  • Sodium: 205 mg
  • Fat: 25 g
  • Saturated Fat: 6 g
  • Unsaturated Fat: 19 g
  • Trans Fat: 0 g
  • Carbohydrates: 18 g
  • Fiber: 6.5 g
  • Protein: 4 g
  • Cholesterol: 0 mg
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These vegan tempeh lettuce cups can be whipped up in a matter of minutes for a simple and delicious weeknight dinner meal. I see myself eating these on repeat all summer long!

Say hello to one of your new favorite weeknight recipes for summer! These vegan tempeh lettuce cups take less that 30 minutes to whip up and are just jam packed with flavor.

What is tempeh?

Tempeh is made from fermented soybeans that have been pressed into cake. Although that may sound unappetizing, tempeh is a great plant-based protein option for quick and easy meals like this one! We use it a lot because it doesn’t have a lot of flavor so it is relatively versatile. For this recipe, you’ll crumble up the tempeh to use it in place of the ground chicken or pork that is normally used in lettuce cups.

Tempeh is also gluten free but you have to read the ingredient list carefully as some brands add grains to their tempeh that may contain gluten.

Tips for making these vegan tempeh lettuce cups

Start by stirring up the marinade you’ll use for the tempeh which includes: soy sauce, rice vinegar, sriracha, ginger, brown sugar, and broth. Next, you’ll sauté the green onion and garlic in oil. Toss your tempeh in the pan to brown and then stir in the marinade. Serve it up in lettuce leaves for a super simple plant-based entree or appetizer. We used butter lettuce and purple romaine leaves for our lettuce cups but you could use iceberg lettuce as well. (I saw the purple romaine at the farmers market last week and had to get it for this recipe!)

Jazz up your vegan tempeh lettuce cups up by garnishing them with some fresh cilantro, sliced jalapeño, green onion, extra sriracha, sesame seeds, and/or a squeeze of lime. Go crazy and do them all or pick a couple that sound most appealing to you.

Looking for other tasty tempeh recipes? Check out these!Print
Vegan Tempeh Lettuce Cups
  • Author: Dietitian Debbie
  • Prep Time: 10 Min
  • Cook Time: 20 min
  • Total Time: 30 minutes
  • Yield: 6 lettuce cups
  • Category: Entree, Main Dish, Appetizer
  • Method: Stove top, one pot
  • Cuisine: Asian-inspired, vegan, gluten free
Description

These vegan tempeh lettuce cups can be whipped up in a matter of minutes for a simple and delicious weeknight dinner meal. I see myself eating these on repeat all summer long!

Ingredients
  • 2 tablespoons reduced sodium soy sauce (use tamari if gluten free)
  • 1 tablespoon rice vinegar
  • 1 tablespoon sriracha
  • 1 teaspoon brown sugar
  • 2 tablespoons vegetable broth (or water)
  • 1/2 inch piece fresh ginger, grated
  • 3 tablespoons canola oil
  • 1 green onion, chopped
  • 1 clove garlic, chopped
  • 8 oz tempeh, crumbled
  • To serve: lettuce leaves, jalapeno, lime, sesame seeds, mint, green onion
Instructions
  1. Add the soy sauce, rice vinegar, sriracha, brown sugar, broth, and ginger to a small bowl and stir well. Set aside. 
  2. Add the oil, garlic, and green onion to a non-stick skillet over medium-high heat. Cook for 1-2 minutes or until garlic is fragrant. Transfer the onion and garlic to the bowl with the marinade, but leave the oil in the hot pan. 
  3. Add the tempeh to the pan with the leftover oil and sauté until golden brown, about 5 minutes. Pour sauce over the tempeh. Turn off the heat and stir to coat. 
  4. To assemble, add tempeh to lettuce leaves and add desired toppings. 
Notes

Serves 2 as a main dish or 3-4 as an appetizer. 

Nutrition
  • Serving Size: 3 lettuce cups
  • Calories: 479 kcals
  • Sugar: 6.5 g
  • Sodium: 430 mg
  • Fat: 36 g
  • Saturated Fat: 4.5 g
  • Unsaturated Fat: 31.5 g
  • Trans Fat: 0 g
  • Carbohydrates: 20 g
  • Fiber: 1.5 g
  • Protein: 22 g
  • Cholesterol: 0 mg
Did you make this recipe?

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The post Vegan Tempeh Lettuce Cups appeared first on Dietitian Debbie Dishes.

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You really can’t go wrong these vegan loaded sweet potatoes! The black bean filling is super simple to whip up and can be served up over a salad too. I also love adding a dollop of the avocado topping to spice things up rather than just sliced avocado.

Tips for Making these Vegan Loaded Sweet Potatoes
  • I roasted my sweet potatoes in the oven, but you can speed up this step by cooking them in the microwave. I actually do that often when I just want to add a sweet potato to a meal as a side. If microwaving your potatoes, you can skip the oil.
  • The black bean filling is so simple to whip up and would be tasty on its own if you want to use is as a topping for a salad.
  • I love the avocado topping for these vegan loaded sweet potatoes. Will and I love spicy foods, so feel free to adjust the amount of jalapeño you use to make it less spicy. You can also add more water when pureeing it in the food processor if you want it to be more of a sauce.
Are these vegan loaded sweet potatoes healthy?

These vegan loaded sweet potatoes are a simple meal to recreate that is also loaded with good for you nutrients. Here are some of the reasons why the main ingredients in this dish are healthy.

  • Black beans: Many population based research studies have found that those who have a diet that incorporates more beans and legumes are often less likely to have many chronic diseases like heart disease and cancer. Black beans are loaded with fiber (~15 g/cup) which is something many Americans do not get enough of in their diet. They are also a good source of protein and many nutrients like folate, magnesium, and iron.
  • Avocado: Avocados are loaded with heart healthy monounsaturated fat as well as fiber (10 g/avocado!). They are also a good source of potassium and vitamins B6 and C.
  • Sweet Potato: I personally love sweet potatoes and eat them often. They not only taste good, but they are loaded with vitamins A and C.
Looking for more sweet potato recipes?Print
Vegan Loaded Sweet Potatoes
  • Author: Dietitian Debbie
  • Prep Time: 10 Min
  • Cook Time: 45 Min
  • Total Time: 55 minutes
  • Yield: 4
  • Category: Entree, Main Dish
  • Method: Stove top, baked
  • Cuisine: Vegan, gluten free
Description

These vegan loaded sweet potatoes are sure to become a weeknight favorite. It’s super simple to whip up and makes for filling plant-based dinner with black beans, corn, and avocado-lime topping.

Ingredients
  • 4 sweet potatoes
  • 1/2 tablespoon olive oil

For the Filling: 

  • 1 tablespoon olive oil
  • 1/2 cup chopped red onion (~1/2 small red onion)
  • 1/2 bell pepper, chopped
  • 1 tablespoon taco seasoning
  • 2 cloves garlic, minced
  • 1 (15 oz) can black beans, drained and rinsed
  • 1/3 cup salsa
  • 3/4 cup frozen (or fresh) corn 

For the Avocado Topping: 

  • 1 avocado
  • 1 jalapeno, seeds and stems removed (use 1/2 to make it less spicy)
  • 1 clove garlic
  • 1 green onion
  • 2 tablespoons water (More to thin if desired)
  • Juice from 1 lime
  • Sea salt, to taste
Instructions
  1. Preheat the oven to 400 degrees Fahrenheit. 
  2. Wash sweet potatoes and poke a few times with a fork. Place on a baking sheet. Drizzle with oil and use your hands to make sure each potato is evenly coated in oil. Bake for 45-55 minutes or until potatoes are easily pierced with a fork. Set aside. 
  3. While the potatoes bake, add the olive oil and onions and pepper to a non-stick skillet over medium-high heat. Sautés until onions are translucent. Stir in the taco seasoning and garlic and sauté for 1 minute.
  4. Stir in the black beans, salsa, corn, and ~1/4 teaspoon sea salt. Cook for 2-3 minutes. Taste and add more salt if needed. Set aside.
  5. Add all of the avocado topping ingredients to a food processor and blend until smooth. I prefer a thick sauce that I can dollop on the potatoes, but you can add more water (1 tablespoon at a time) to make it thinner if you prefer. 
  6. To assemble, cut potatoes in half lengthwise and use fork to fluff insides. Top with 1/4 black bean filling and add a dollop of avocado topping. Garnish with sliced jalapeños, chopped red onion, and cilantro if desired. 
Nutrition
  • Serving Size: 1/4 recipe
  • Calories: 325 kcal
  • Sugar: 4 g
  • Sodium: 355 mg
  • Fat: 13 g
  • Saturated Fat: 2 g
  • Unsaturated Fat: 11 g
  • Trans Fat: 0 g
  • Carbohydrates: 43.5 g
  • Fiber: 14 g
  • Protein: 11.5 g
  • Cholesterol: 0 mg
Did you make this recipe?

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This healthy one-pot cauliflower curry takes only 30 minutes to make so it is the perfect dish for busy weeknights. Serve this tasty curry over your choice of grain or rice to round out the meal. #vegan #glutenfree

I have been itching to create another one pot meal for the blog and I immediately fell hard for this healthy one-pot cauliflower curry. Like all of you, life is busy and I don’t always have a lot of time to get dinner on the table but I want to still eat something healthy that tastes good. One-pot dinners like this cauliflower curry are here for you! All you need to recreate it is a handful of simple ingredients, half of which you probably already have in your pantry. If you don’t have a large, deep skillet, I would use a saucepan or dutch oven to whip up this curry.

What is this cauliflower curry made out of?

This cauliflower curry isn’t just easy to make in one pot, but you also only need a couple of ingredients to make it for dinner tonight! The fresh ingredients you’ll need include: yellow onion, garlic, cauliflower, kale, and cilantro. Feel free to switch up the veggies here too. Don’t have kale? Use fresh spinach instead. You could even add more veggies like peas or potatoes or carrots, etc. Don’t have fresh veggies on hand? Frozen cauliflower works great too. To complete the dish, you’ll combine those veggies with a few pantry staples like: canned diced tomatoes, coconut milk, chickpeas, and curry powder.

Is curry healthy?

Yes! One of the things I love about curry dishes like this one is that they are loaded with vegetables. Sneak in some plant-based protein with the addition of the chickpeas to make it a complete meal when served over your favorite grain or rice. Also, curry powder is loaded with antioxidants, which are important for scavenging free radicals that cause the cell damage that contributes to chronic disease.

What is curry powder?

Curry powder is one of those spices that I always try to keep in my pantry for dishes just like this one! Cauliflower and curry powder are a match made in heaven. (Check out this blood orange moroccan salad for another curry-cauliflower recipe!) Curry powder is a blend of a variety of spices such as: coriander, cumin, turmeric, fenugreek, mustard, and chili peppers.

Looking for other healthy, easy meals?Print
Healthy One-Pot Cauliflower Curry
  • Author: Dietitian Debbie
  • Prep Time: 10 Min
  • Cook Time: 20 Min
  • Total Time: 30 minutes
  • Yield: 8 cups, 5 servings
  • Category: Entree, Main Dish
  • Method: Stove top, One Pot
  • Cuisine: Vegan, gluten free
Description

This healthy one-pot cauliflower curry takes only 30 minutes to make so it is the perfect dish for busy weeknights. Serve this tasty curry over your choice of grain or rice to round out the meal.

Ingredients
  • 2 tablespoons olive oil
  • 1 cup chopped onion (~1/2 onion)
  • 3 teaspoons curry powder
  • 1/4 teaspoon smoked paprika (optional)
  • 2 cloves garlic, minced
  • 1 medium head cauliflower
  • 2 (14.5 oz) cans diced tomatoes
  • 1 (13.5 oz) can coconut milk 
  • 1 (15 oz) can or 2 cups cooked chickpeas (drained)
  • 3 cups chopped kale
  • 1/4 teaspoon sea salt (adjust to taste as needed)
  • Garnish with fresh cilantro
Instructions
  1. Add olive oil to a large, deep skillet over medium-high heat. 
  2. Stir in onion, curry powder, and smoked paprika (if using) and cook for 2-3 minutes or until onion is translucent and tender. 
  3. Stir in garlic and cook for another minute.
  4. Add cauliflower and sauté for 3-4 minutes. Stir in the tomatoes and coconut milk. Bring to a simmer and cook for 12-15 minutes 
Notes

Recipe makes ~8 cups of curry.

Nutrition
  • Serving Size: 1 1/2 cups
  • Calories: 330 kcals
  • Sugar: 8.5 g
  • Sodium: 455 mg
  • Fat: 24 g
  • Saturated Fat: 15.5 g
  • Unsaturated Fat: 8.5 g
  • Trans Fat: 0 g
  • Carbohydrates: 26 g
  • Fiber: 9 g
  • Protein: 8.5 g
  • Cholesterol: 0 mg
Did you make this recipe?

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This peanut butter chocolate chip cookie skillet is a healthy-ish dessert that couldn’t be easier to whip up! Made with simple ingredients you probably already have plus it’s gluten free and vegan. #vegan #cookie #glutenfree

Monday was my birthday so I wanted to create a treat to help me celebrate and this cookie skillet was just the thing. This peanut butter chocolate chip skillet cookie is the answer to your dreams of a healthy-ish dessert! It only required 7 simple ingredients to whip up, most of which you probably already have on hand in your pantry! I love that I can easily make one of these skillet cookies whenever the craving hits since I usually always have these ingredients in my kitchen.

Tips for making this peanut butter chocolate chip cookie skillet
  • All you need for this recipe are a few simple ingredients you probably already have at home: peanut butter, almond flour, baking soda, maple syrup, almond milk, ground flax, and chocolate.
  • Mix all of your cookie ingredients together in one large mixing bowl. I like to start by adding the water and flax to the bowl and letting it sit while I gather the rest of the ingredients.
  • Grease your skillet well and make sure that it is oven safe since you will be putting it in the oven!
  • Make sure to keep an eye on your skillet cookie in the last few minutes of cooking so that you don’t overcook it. Pull it out when you see that the edges are starting to brown.
  • I love eating this peanut butter chocolate chip cookie skillet warm right out of the skillet with a spoon! However, as it cools, the cookie does get more slice-able if you would prefer to slice and serve it on plates.
  • I like to use chopped dark chocolate in this cookie but chocolate chips work well too!
  • Serve it with your favorite plant-based ice cream. (My fave is Nada-Moo!)
Looking for more vegan dessert recipes? Check out these ones!Print
Peanut Butter Chocolate Chip Skillet Cookie
  • Author: Dietitian Debbie
  • Prep Time: 7 Min
  • Cook Time: 25 Min
  • Total Time: 32 minutes
  • Yield: 8
  • Category: Dessert
  • Method: Baking
  • Cuisine: Vegan, Gluten Free
Description

This peanut butter chocolate chip cookie skillet is a healthy-ish dessert that couldn’t be easier to whip up! Made with simple ingredients you probably already have plus it’s gluten free and vegan. #vegan #cookie #glutenfree

Ingredients
  • 2 tablespoons ground flax seed
  • 5 tablespoons warm water
  • 3/4 cup creamy peanut butter
  • 1/3 cup maple syrup
  • 3/4 cup almond flour
  • 1/4 cup unsweetened almond milk
  • 1/2 teaspoon baking soda
  • 1/2 cup vegan chocolate chips or vegan dark chocolate chunks
  • 1/4 teaspoon sea salt
Instructions
  1. Preheat the oven to 350 degrees Fahrenheit. Grease 12 inch non-stick skillet with cooking spray and set aside.
  2. In a large mixing bowl, whisk together the ground flax and warm water. Set aside for 3-5 minutes until it forms a gel. 
  3. Once flax is ready, add peanut butter, syrup, flour, milk, and baking soda. Stir well. 
  4. Add chocolate chips/chunks and salt. Stir again.
  5. Transfer to greased skillet and bake for 20-25 minutes or until browned on edges.
  6. Serve warm and eat out of the pan or allow to cool completely and slice to serve. 
Nutrition
  • Serving Size: 1/8th cookie
  • Calories: 268 kcals
  • Sugar: 12 g
  • Sodium: 257 mg
  • Fat: 19 g
  • Saturated Fat: 4 g
  • Unsaturated Fat: 15 g
  • Trans Fat: 0 g
  • Carbohydrates: 19 g
  • Fiber: 3 g
  • Protein: 7.5 g
  • Cholesterol: 0 mg
Did you make this recipe?

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This vegan tortilla soup tastes like it was cooking on the stove for hours but can actually be whipped up in about 30 minutes! #vegan #glutenfree

Spring has arrived, but if you live in the midwest like me it is still cold enough for hearty soups! This vegan tortilla soup is super simple to make and the perfect dish for a cozy night in.

What is tortilla soup?
  • Tortilla soup is a Mexican dish that his traditional made from a chicken broth combined with roasted tomatoes, onion, garlic, chiles, and fried tortilla strips. A lot of recipes often incorporate shredded chicken into the soup but this vegan version includes canned black beans.
How to make vegan tortilla soup

This soup couldn’t be easier to make! You essentially just toss everything in to a large pot and let it simmer. I think the flavors develop some over time and it tasted even better when eating it the next day!

  • If you can, try your best to buy fire roasted canned tomatoes for this soup. They may cost just a little more but they add such rich flavor to this simple soup.
  • Use reduced sodium or low sodium canned beans, broth, and tomatoes to help reduce the sodium content to this soup if you need.
  • Feel free to sneak extra veggies into this soup if you’d like! I think some chopped zucchini or summer squash would be a great addition.
How to Fry the Tortilla Strips

You’ll definitely want to top your tortilla soup with some fried tortilla strips! While the soup simmers, you can make the fried tortilla by thinly slicing 4-6 corn tortillas in to 1/3 inch strips. Add enough canola oil to a skillet to coat the bottom and heat on high. Add tortilla strips in batches (you don’t want to overcrowd them) and fry them until they start to turn golden brown. Transfer to a plate lined with a paper towel and sprinkle with salt. As they cool they will start to crisp up.

Looking for more Mexican-inspired recipes? Try one of these!Print
Vegan Tortilla Soup
  • Author: Dietitian Debbie
  • Prep Time: 5 Mins
  • Cook Time: 20 Min
  • Total Time: 25 minutes
  • Yield: 5 Servings
  • Category: Soup, Entree, Main Dish
  • Method: Stove-Top
  • Cuisine: Vegan, Mexican-Inspired, Gluten Free
Description

This vegan tortilla soup tastes like it was cooking on the stove for hours but can actually be whipped up in about 30 minutes!

IngredientsFor the Soup:
  • 2 tablespoons olive oil
  • 1 cup chopped yellow onion (1/2 onion)
  • 1 jalapeno,  seeds removed and finely chopped (use less if sensitive to spice)
  • 2 cloves garlic, minced
  • 1 teaspoon chili powder
  • 1 1/2 teaspoons cumin
  • 1 teaspoon dried oregano
  • 1 cup frozen corn kernels (fresh works too)
  • 1 1/2 cups water
  • 1 1/2 cups vegetable broth
  • 1 (15 oz) can black beans, drained
  • 1 (28 oz) can fire roasted tomatoes
  • 1 (4 oz) can mild hatch green chiles
  • Juice from 1/2 lime
  • 1/4–1/2 teaspoon sea salt (adjust to taste)
To Serve: 
  • 4–6 corn tortillas, sea salt, 2-3 tablespoons canola oil
  • Lime wedges, sour cream and cheese (if not vegan), fresh cilantro
  • Optional: a sprinkle of Trader’s Joe’s chili lime seasoning (I love that stuff!)
Instructions
  1. Add the olive oil, onion, and jalapeño to a large pot or dutch oven. Sauté for 4-6 minutes or until onion is translucent. 
  2. Stir in the garlic, chili powder, cumin, and oregano. Sauté for 1 minute. 
  3. Stir in the corn, water, broth, black beans, tomatoes, and green chiles. Bring soup to a simmer and cook for 10-15 minutes. 
  4. Turn off heat and add lime juice and salt. Taste and season more if needed. 
  5. Dish soup out into bowls and top with your favorite toppings: avocado, sour cream, cheese, lime wedges, fresh cilantro, and tortilla strips.
To Make the Tortilla Strips:
  1. Thinly slice tortillas into ~1/3 inch strips. 
  2. Heat 2-3 tablespoons canola oil in a large non-stick skillet.
  3. Add tortilla strips in batches and cook until golden brown. Transfer to a plate lined with paper towels and sprinkle with sea salt. (They will crisp as they cool.)
Notes

Recipe makes ~8 cups soup total. Each serving is 1 1/2 cups of soup.

Nutrition
  • Serving Size: 1 1/2 cups
  • Calories: 193 kcals
  • Sugar: 5.5 g
  • Sodium: 317 mg
  • Fat: 7 g
  • Saturated Fat: 1 g
  • Unsaturated Fat: 6 g
  • Trans Fat: 0 g
  • Carbohydrates: 27 g
  • Fiber: 8.5 g
  • Protein: 7 g
  • Cholesterol: 0 mg
Did you make this recipe?

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I’ve totally added this healthy super seedy granola to my weekend routine. Not only do I need to keep this delicious granola stocked in the pantry for the week, but it makes the house smell amazing. Seriously, I wish I could get a candle made that smells like this granola cooking! I don’t know what it is about homemade granola, but it always tastes so much better than even the most expensive granola you can buy in the store. Maybe it has something to do with the freshness? I also like making my own granola because I can choose what gets added in. I like a higher ratio of nuts/seeds to oats, ie. extra crunchy! Plus, all those nuts and seeds provide protein and healthy fats.

How to make this healthy super seedy granola

This granola couldn’t be any easier to make! Everything except the coconut chips get mixed together in a big bowl and then transferred to a rimmed baking sheet to cook. About halfway through baking, you’ll add in the coconut chips to get nice and golden brown with the rest of the granola. You can also add in dried fruit after baking if you’d like. (I skip it because I am not a big fan of dried fruit!)

Healthy Super Seedy Granola Ingredients
  • Old-Fashioned Oats: Make sure to buy gluten-free certified old-fashioned oats if you want to make a gluten free granola. Oats are a great source of soluble fiber which helps lower LDL (bad) cholesterol.
  • Almonds: Almonds are one of my favorite healthy snacks because they provide so many nutrients like vitamin E, calcium, phosphorus, riboflavin, and heart healthy fats.
  • Pecans: Like most nuts, pecans are also a good source of vitamin E which is a powerful antioxidant and important for the maintenance of healthy skin.
  • Hemp Hearts: Hemp hearts are a good source of protein and omega-3 fats just like chia seeds and flax seeds.
  • Chia Seeds: Chia seeds pack a lot of nutrition into their tiny form including heart healthy omega-3 fats, fiber, and protein. Speaking of protein, chia seeds are a complete protein which means they contain all 9 of the essential amino acids.
  • Ground Flax Seeds: Using ground vs whole flax seeds is best because whole flax seeds just pass through your GI system so you miss out on the healthy benefits. Like oats, flax seeds can also lower cholesterol and they are a good source of heart healthy omega-3 fatty acids.
  • Pepitas: Also called pumpkin seeds, these little seeds are a good source of zinc which is important for all kinds of things like cellular structure to gene expression.
  • Maple Syrup: For the best flavor, make sure to use real maple syrup rather than pancake syrup or maple flavored syrup (which is usually just corn syrup). Real maple syrup has so much more flavor than the fake stuff!
  • Olive Oil: I like using olive oil rather than any other oils like coconut in this granola because olive oil is rich in monounsaturated fats rather than saturated fats. Plus, I like the way the flavor balances out some of the sweetness from the maple syrup.
Is granola healthy?

You bet! Some granolas you buy in the store can be loaded with sugar and often use sweeteners like corn syrup, evaporated cane juice, etc. However, making a homemade granola like this healthy super seedy granola recipe gives you can naturally sweeten it with maple syrup and you can load it up with healthy stuff like nuts and seeds. Worried about the higher calorie/higher fat content of nuts and seeds? Research shows that eating nuts regularly does not increase your risk of weight gain, in fact, consuming nuts in place of other unhealthy foods can likely help you regulate your weight.

Looking for more tasty breakfast recipes?Print
Healthy Super Seedy Granola (Vegan, Gluten Free)
  • Author: Dietitian Debbie
  • Prep Time: 5 Min
  • Cook Time: 25 Min
  • Total Time: 30 minutes
  • Yield: ~6 1/2-7 cups
  • Category: Breakfast
  • Method: Baked
  • Cuisine: Vegan, Gluten Free
Description

This healthy super seedy granola is vegan, gluten free, and chock full of nutrient dense nuts and seeds for a healthier homemade breakfast or snack option. 

Ingredients
  • 2 1/2 cup certified gluten-free old fashioned oats
  • 3/4 cup chopped roasted, unsalted almonds
  • 1/2 cup chopped pecans
  • 1/4 cup pepitas (also called pumpkin seeds)
  • 1/4 cup hemp hearts
  • 3 tablespoons ground flax seed
  • 3 tablespoons chia seeds
  • 1/2 cup maple syrup
  • 1/2 cup olive oil (or your preferred oil – coconut, canola, etc.)
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon sea salt (less if using regular table salt)
  • 1 cup unsweetened coconut chips
Instructions
  1. Preheat the oven to 350 degrees Fahrenheit. Line a rimmed baking sheet with parchment paper. 
  2. Mix all ingredients except coconut chips in a large mixing bowl with a wooden spoon. 
  3. Transfer to parchment lined baking sheet and spread out evenly. Bake for 20-25 minutes or until golden brown. Halfway through baking add the coconut chips and stir. (Don’t add the coconut at the beginning of baking or it will burn.) If chunky granola desired, pat down with the wooden spoon or a spatula to create an even layer. 
  4. Transfer to a cooling rack and allow to cool completely before breaking into chunks. 
  5. Store in an airtight container at room temperature for 1-2 weeks or in the freezer for up to 3 months. 
Nutrition
  • Serving Size: 1/2 cup
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The post Healthy Super Seedy Granola (Vegan, Gluten Free) appeared first on Dietitian Debbie Dishes.

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We’ve gotten to that time of the year when I start daydreaming of going somewhere warm for vacation because winter seems like it will never end! Since I don’t have any travel plans, I’ll be hunkering down with my favorite comfort foods like these 10 healthy vegetarian soup recipes!

1) Vegetarian Lasagna Soup

Vegetarian, Easily Vegan – This soup is one of my absolute favorites! I don’t have teh time or patience to make lasagna so I whip up this soup instead. It is full of protein thanks to the seitan sausage which can be easily replaced with white beans if you prefer. You can also easily make this one vegan by skipping the ricotta cheese when serving!

2) Vegan One Pot Black Bean Soup

Vegan, Gluten Free – This soup could not be any easier to make since it relies on a lot of canned goods you probably already have in your pantry: black beans, diced tomatoes, and vegetable broth. Get creative with the toppings and serve it with vegan sour cream, sliced jalapeños, cilantro, tortilla chips, and more!

3) Italian Farro Soup

Vegan – This soup is a fan favorite! It takes a little longer than most since the key to a lot of the flavor is the roasted garlic, but it is so worth it. This one is an older one from my blog archives but one that I like to revisit. If you have never tried farro before this soup is a great recipe to test it out.

4) Vegan Crockpot 4 Bean Chili

Vegan, Gluten Free – There is nothing better on a really cold night than a big bowl of chili. This vegan 4 bean crockpot chili is great for days when you don’t feel like cooking after work. I put everything in the crockpot, put it in the fridge, then start the crockpot the next morning before I leave for work. When I walk in the door, dinner is ready to be served.

5) Miso Soba Noodle Soup

Vegan – This is my favorite soup for anytime I may be feeling a little under the weather. Miso, which is a flavorful paste made from fermented soybeans which is commonly used in Japanese cuisine, adds a lot of great flavor to the broth in this soup. Feel free to vary the veggies in this, but my favorites are carrot, bok chop, and mushroom.

6) Vegan Broccoli Cheddar Soup

Vegan – Who knew a vegan broccoli cheddar soup could taste so good?! The secret to adding the “cheesy” flavor to this one without any dairy is nutritional yeast.

7) One Pot Red Lentil Pumpkin Soup

Vegan, Gluten Free – I love this simple red lentil soup. Red lentils cook up so quickly it makes this a great soup option for even the busiest of nights. I love stirring in some greens like spinach near the end of cooking but you could also use kale too.

8) Crockpot Vegan Minestrone Soup

Vegan, Easily Gluten Free – This is another great recipe for cooking up in your crockpot while you are at work. One of the reasons I love minestrone soup recipes like this one is that you can really stuff it full of lots of veggies! Make this one gluten free simply by using gluten free macaroni noodles.

9) Vegan Creamy Carrot Soup

Vegan, Gluten Free – Get your daily dose of vitamin A with a bowl of this vegan creamy carrot soup loaded with warming winter flavors like cinnamon, nutmeg, and ginger. Serve it with a swirl of coconut milk (vegan) or yogurt (vegetarian).

10) Vegetarian Enchilada Soup

Vegan, Gluten Free – Curl up on a cold night with this vegetarian enchilada soup with just enough spice to warm you up and plenty of fiber and protein to satisfy your hunger. Get creative with your toppings for this tasty soup! I like avocado, vegan cheese shreds, and hot sauce.

Like these vegetarian soup recipes? Make sure to pin them for reference later! Did you make one of my soup recipes? Be sure to take a picture and share on Instagram with #dietitiandebbie. It seriously makes my day when I see what you’ve been making!

The post 10 Healthy Vegetarian Soup Recipes appeared first on Dietitian Debbie Dishes.

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