Better Than Store-Bought Recipes

Gluten-Free Chickpea Blondies

 

Gluten-free chickpea blondie with chocolate chips and walnuts

Flourless, gluten-free chickpea blondies are chewy and delicious.

I love to bake, and I love chickpeas (aka garbanzo beans), so coming up with a chickpea blondie recipe was a no-brainer for me. After a few tries on my part, my family gave this version of Gluten-Free Chickpea Blondies the thumbs up. My taste-testers and I think the blondies are delicious, and I’m happy that a chickpea blondie is a relatively healthy dessert!

In my opinion, blondies should be chewy, slightly gooey, and they should smack of brown sugar without being overly sweet.  We like our gluten-free blondies with chocolate (we prefer just about everything with chocolate!) and some crunch, so I added chocolate chips and chopped walnuts.

brown sugar, walnuts, eggs, chickpeas, chocolate chips, vanilla extract, oil, oatmeal

Gluten-Free Chickpea Brownies use just nine everyday pantry ingredients.

Better-for-You Blondies with Benefits

I didn’t set out to make these chickpeas gluten-free, it just happened that way. I have nothing against any kind of flour, but I know that some people must avoid flour and other foods with gluten.

Chickpeas take the place of most of the flour in Gluten-Free Chickpea Blondies, but you can’t use them whole! You must blend them first so that they are smooth and creamy enough to enhance the chewiness of baked goods and spread their goodness throughout the batter.

 

blended chickpeas in a food processor

Blended chickpeas contribute to the chewiness of baked goods.

Read: 26 Easy Recipes to Make with a Can of Chickpeas 

 

I prefer foods with lots of benefits, even desserts.  Why not get the biggest bang for your caloric buck from what you eat, even if it is a treat? One of these gluten-free chickpea blondies supplies many different nutrients, but these are stand-outs:


• 13% of your daily fiber for digestive health, and overall wellbeing


• 10% of your daily choline, necessary for every cell in your body and brain health


• 10% of daily vitamin E, which a powerful antioxidant that protects cells from damage


Chickpeas also provide phytonutrients, which are protective plant compounds. Eating plans that are rich in phytonutrients are associated with a lower risk for certain health conditions, including heart disease.

batter for gluten-free chickpea blondies with chocolate chips and walnuts

Stir the walnuts and chocolate chips in at the end.

Print Recipe

Gluten-Free Chickpea Blondies

Chickpeas make these flourless blondies moist and chewy!
Prep Time10 minutes
Cook Time22 minutes
Course: Dessert
Cuisine: American
Keyword: chickpeadessert, flourless, glutenfree, glutenfreeblondie, walnuts
Servings: 8
Calories: 280kcal

Ingredients

  • 1 15-ounce can chickpeas, drained and rinsed
  • 1/4 cup canola oil
  • 2 large eggs
  • 2/3 cup dark brown sugar
  • 1 1/2 teaspoons pure vanilla extract
  • 1/2 cup plain gluten-free oats, uncooked
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon salt
  • 1/4 cup chopped walnuts
  • 1/3 cup gluten-free semi-sweet or dark chocolate chips

Instructions

  • Preheat oven to 350˚F. Coat an 8-inch square baking pan with cooking spray.
  • Place drained chickpeas and oil in large food processor. Process until smooth, about 45 seconds to 1 minute. Add the eggs, brown sugar, and vanilla and process for another 45 seconds.
  • Add the oats, baking powder, and salt and blend for another minute or so. (The oatmeal won't completely break down, and that's OK.)
  • Stir the walnuts and chocolate chips into the batter and pour into the pan.
  • Bake for 18 to 20 minutes or until a toothpick inserted in the middle comes out clean. Cool in the pan on a wire rack for 15 minutes before cutting.

Notes

Per serving: 280 calories, 15 grams fat (2 grams saturated fat), 47 milligrams cholesterol, 206 milligrams sodium, 34 grams carbohydrate, 4 grams fiber, 6 grams protein

Recipe Variations for Gluten-Free Chickpea Blondies

I love it when readers swap ingredients to make a recipe their own.  Here are some possible ingredient substitutions, and I’m sure you can come up with your own, too!

  • Use white chocolate chips instead of dark or semisweet chocolate chips.
  • Pump up the flavor with 1 teaspoon of ground cinnamon.
  • Swap walnuts for chopped hazelnuts or pecans.

Leave a note in the comments if you changed the recipe around to your liking!

Read: How to Make Ingredient Substitutions 

pin for chickpea blondies

Easy No-Yeast Pizza Dough Recipe (white and whole wheat)

Pizza is one of my family’s favorite foods. Americans purchase 350 slices every second, so it’s safe to assume that you love pizza, too!  These days, you’re probably preparing more pizza at home than you’re buying, and you may be having trouble finding yeast to make the crust. No problem. This easy no-yeast pizza dough recipe (which can be made with white or whole wheat flour) is ready in less than 10 minutes.

Pizza made with no-yeast dough recipe.

Have a warm pizza on the table in well under a half hour with this easy, no-rise crust!

 

How To Make Easy No-Yeast Pizza Dough

In traditional pizza dough recipes, yeast plays a big role in helping the dough to rise. In this recipe, baking powder and Greek yogurt stand in for yeast.

Baking powder helps the dough to rise but it needs the acid from the Greek yogurt to do its job. Greek yogurt also helps to tenderize the pizza dough.

You must use Greek yogurt in this recipe because regular yogurt is too thin to form the dough. Use any type of plain Greek yogurt you like, such as fat-free or whole milk.

How to Make Whole Wheat Pizza Dough with No Yeast

You can make this pizza dough recipe with 100% whole wheat flour instead of white flour, or a combination of all-purpose and whole wheat. I prefer whole wheat flour to all-purpose for a few reasons, although I just use what I have on hand.

Because the dough has Greek yogurt in it, it’s got more moisture than traditional pizza dough.  When I use an whole wheat flour, I find the dough is not as sticky and easier to work with.

I also prefer whole wheat flour for the nutrition it offers. Whole wheat flour has more fiber than all-purpose, and it contains higher levels of certain nutrients, such as potassium, magnesium, and vitamin E. If you struggle to eat at least three servings of whole grains every day, whole wheat pizza dough is an easy, delicious way to include more.

However, it’s perfectly healthy to prepare this recipe with all-purpose flour, which is enriched with B vitamins and iron.  Refined grains, such as all-purpose flour, are part of a balanced, healthy diet.

Tips for Making Pizza Dough Without Yeast

Clear mixing bowl with flour, salt, and baking powder on a white surface and a cup measure full of yogurt.

This four-ingredient pizza dough without yeast is simple, fast, and foolproof.

 

If you have kids, this is a perfect time to get them into the kitchen to help, and to learn basic cooking skills, too.

 

yeast-free pizza dough on floured surface

 

The dough is wetter than traditional pizza dough, so be sure to generously flour your work surface and rolling pin.

 

yeast-free pizza dough on floured surface with person holding a rolling pin

Preparation tips:

• The crust will be thin, so be careful when you transfer it to the prepared baking sheet. It if rips, just pinch it to fix the tear. You can divide up the dough and make personal pizzas, which is fun for kids to do.

• Crimp the edges of the dough because it may spread a bit in the oven and you don’t want to lose any of your toppings.

• Top the dough with pizza or marinara sauce (or not!) and whatever cheese and other toppings that  you have on hand. Low-moisture cheese works best with this dough, as it already has a fair amount of moisture in it.

 

uncooked no-yeast pizza dough topped with tomato sauce and cheese

 

Your pizza can be ready in minutes using this easy no yeast pizza dough recipe, prepared sauce, and grated cheese!

 

Cooked sliced pizza made with no-yeast crust

Print Recipe

Easy No-Yeast Pizza Dough

This no-yeast pizza dough uses 4 ingredients and is ready in less than 10 minutes.
Prep Time10 minutes
Course: Main Course
Cuisine: Italian
Keyword: Greekyogurt, norisedough, noyeastpizzadough, pizza, pizzadough
Servings: 4

Ingredients

  • 1 cup all-purpose flour or 100% whole wheat flour
  • 2 tsp baking powder
  • 1/2 tsp salt
  • 1 cup plain Greek yogurt

Instructions

  • Preheat oven to 425˚F. Lightly coat a baking sheet with cooking spray.
  • In a medium mixing bowl, whisk together the flour, baking powder, and salt.
  • Add the Greek yogurt and stir combined.
  • Turn out the dough onto a clean, well-floured surface. Using a rolling pin that's been coated in flour, roll the dough into a 12-inch circle.
  • Transfer the dough to the baking sheet and add toppings.
  • Cook on the bottom rack for 12-15 minutes.

Notes

• Don't overdo it on the toppings because the dough can get soggy. 
• The dough tends to be sticky, so be sure to generously flour the work surface and the rolling pin.
• Don't worry if the dough breaks when you're handling it. Just put it back together! 
• Double the recipe for a larger - or hungrier - group and make two pizzas, or divide up the dough for personal pizzas.

 

easy no-yeast pizza dough made with all-purpose or whole wheat flour

 

 

 

Dried Fig, Goat Cheese, and Apple Galette

This recipe for Dried Fig, Goat Cheese, and Apple Galette is a result of my intense enthusiasm for dried figs and apples. It’s versatile enough for every day and for special occasions, like the holidays.   

Note: I worked with California Figs on this paid post.

fig, apple, and goat cheese galette

Dried Fig, Goat Cheese, and Apple Galette is perfect for any meal.

Fun Facts About Figs

Clearly, I have a thing for figs, mostly because they are delicious. But I have come to appreciate figs for other reasons, too.

• Figs are flowers. Yes, you read that right. The flowers from fig trees are actually found inside the pear-shaped bloom they produce. The flowers develop into the delicious, sweet fruit.

• Figs grow best where it’s warm, dry, and sunny, so it makes sense that, in the U.S., California grows all the dried figs and 98% of the fresh figs for commercial use. The San Joaquin Valley is the perfect place to grow the sweetest, most plump figs. Yay for California!

• Figs are the only fruit to fully ripen and partially dry while they are still hanging on the trees. When they are fully dried, they can last six to eight months in air-tight containers.

• California Dried Golden Figs is the generic term for several lighter-colored varieties that all tend to have a slightly nutty and buttery flavor. Mission Figs, which are grown only in California, have a dark purple skin and a deep, earthy flavor.

Piece of dried fig, goat cheese, and apple galette.

Dried figs pair well with goat cheese, apples, and a buttery crust.

Why Dried Figs are Healthy

Figs are tasty, and they are good for you, too. Figs are naturally sweet and contain no added sugar. They also pack fiber to boost eating satisfaction.

Here’s something you may not know. Figs supply bone-building nutrients, including calcium, magnesium, and potassium. Plus, their negligible sodium levels and their relatively high potassium content help to keep blood pressure in check as part of a balanced eating plan.

Read this for simple ways to cut back on sugar intake.

Dried Fig, Goat Cheese, and Apple Galette

Don’t be put off by the fancy French name. “Galette” translates into “free-form pie that doesn’t have to look perfect.” That’s not entirely accurate, of course, but this is true: galettes are for people like me who hate to fuss in kitchen and want to make a dish that’s slightly out of the box. If you want to know more about the real differences between galettes, tarts, and pies, check out this article.

Dried Fig, Goat Cheese, and Apple Galette is a mixture of sweet and savory, which is a tasty combination for any holiday meal. The crust is to die for, and it’s simple to make.

The galette is a special dish that your friends and family will surely appreciate. You can make it a day ahead and gently heat in the oven at 300˚F just before serving. Here are some other ideas for make-ahead holiday dishes.

I hope you enjoy this galette as much as we do in our house!

Whole dried fig, goat cheese, apple galette topped with fresh rosemary.

Galettes don’t need to look perfect to taste delicious!

fig, apple, and goat cheese galette
Print Recipe

Dried Fig, Goat Cheese, and Apple Galette

This sweet and savory fig tart is perfect for your holiday table!
Prep Time35 minutes
Cook Time45 minutes
Total Time1 hour 20 minutes
Course: Appetizer, Dessert, Side Dish
Cuisine: American, French
Keyword: apple, California figs, dried figs, galette, goat cheese, holiday food, Thanksgiving
Servings: 8

Ingredients

  • 1 cup all-purpose flour
  • 1/3 cup yellow cornmeal
  • 2 tablespoons sugar
  • 1/4 teaspoon salt
  • 1/2 cup (1 stick) very cold unsalted butter, cut into 1/4-inch cubes
  • 1/4 cup ice water mixed with 1 teaspoon apple cider vinegar
  • 10 California Dried Golden Figs
  • 2 medium baking apples, such as Cortland
  • 2 teaspoons lemon juice
  • 1/4 cup + 1 tablespoon sugar
  • 3 tablespoons all-purpose flour
  • 1/4 cup fig jam
  • 4 ounces goat cheese, crumbled
  • 1 teaspoon fresh thyme
  • 1 small or medium egg
  • 1 tablespoon ice water

Instructions

  • Add 1 cup flour, cornmeal, 2 tablespoons sugar and salt to a large food processor. Pulse to blend. 
  • Add the butter and pulse until the dough forms small crumbs about the size of peas. 
  • Add the water/vinegar mixture and pulse until it forms larger crumbs, being careful to not overmix. The dough should not come together as a ball. 
  • On a lightly floured surface, shape the dough into a disk. Wrap in plastic wrap and refrigerate for one hour. 
  • Thirty minutes before removing the dough, preheat the oven to 400˚F.  Line a large baking sheet with parchment paper.  
  • In the meantime, cut the stem off of the figs and slice figs into 1/4-inch pieces.
  • Peel and core the apples, cut into ¼-inch slices and place in a medium mixing bowl with the lemon juice. Coat the fruit completely with the lemon juice.
  • In a small bowl, whisk together ¼ cup sugar and the flour.  Add the sugar mixture to the apples and toss to coat. 
  • When one hour is up, remove the dough from the refrigerator and allow it to sit on a lightly floured surface for 10 minutes. Roll the dough into a 12-inch round, which doesn’t have to be perfectly round! Carefully transfer the dough to the baking sheet. 
  • Spread the fig jam on the dough, leaving a 2-inch border (you will be folding this part of the crust up).  Sprinkle the goat cheese on top of the jam.  Sprinkle the thyme on top of the cheese. Arrange the apple mixture any way you like on top of the jam, and top the apples with the sliced figs. 
  • Pleat the dough every two inches until all sides are folded and the galette has formed. 
  • In a small bowl, whisk the egg and water.  Using a pastry brush, dab the top of the crust with the egg mixture. (Don’t use all of the mixture or the dough will get soggy.)  Sprinkle the crust with 1 tablespoon of sugar. 
  • Bake for 35 to 40 minutes or until the crust is golden brown and the fruit mixture is bubbling. 
    Remove from oven and allow to cool for at least 30 minutes before serving.

California Figs Cookbook

If you’re like me and you can’t get enough figs, check out the latest California Figs Cookbook. It contains 62 recipes and gorgeous photos that will make your mouth water. The book makes a wonderful gift, and you can buy it at http://www.CaliforniaFigs.com.

California figs cookbook
dried fig, goat cheese, and apple galette pinterest

 

19 Healthy Simple Meals to Make When You Don’t Want to Cook

Just because you’re stuck at home right now doesn’t mean you want to cook, or even know how! Or, maybe you prefer to prepare simple meals on most days, even though you like to spend time in the kitchen.  No worries. Here are 19 healthy, simple meals to make when you don’t want to cook, and most use pantry staples. Double, or quadruple the “recipes” as needed!

Bowl of soup with herb toast

Meals don’t need to be fancy to be delicious and good for you, too!

 

Easy No-Recipe Breakfasts When You Don’t Want to Cook

In addition to being delicious breakfast choices, these meals make good snacks. However, you can eat them for a lunch and dinner, too!

• Top a 2-ounce whole-wheat bagel with 2 tablespoons peanut butter, almond butter, or sunflower seed butter. Serve with 8 ounces 1% low-fat milk or unsweetened fortified soy milk, and fruit.

Make these No-Bake Oatmeal Raisin Breakfast Cookies when you don't want to cook.

Five minutes is all it takes to make a batch of No-Bake Oatmeal Raisin Cookies that pair perfectly with a carton of Greek yogurt and fruit.

 

• Spread 2 slices whole grain bread with 2 tablespoons sunflower seed butter, and top with 1 small banana, sliced, or another fruit. For instance, 2 tablespoons raisins, which contain no added sugar.

• Scramble 2 eggs and divide equally between a small whole-wheat pita pocket that’s been cut in half. Add salsa, a handful of spinach, and 1⁄4 cup shredded reduced-fat cheese, if desired. Pair with 8 ounces milk or fortified soy milk.

• Scramble 2 eggs with 1⁄4 cup diced mushrooms or other vegetables, and 1⁄4 cup shredded reduced-fat cheddar cheese. Serve with 2 slices whole-wheat toast, and fruit.

• Pair a hard-cooked egg with 8 ounces low-fat yogurt in addition to 1 slice whole-grain toast, and fruit.

• Halve a cantaloupe or honeydew melon, remove the seeds, and fill with 1 cup cottage cheese or low-fat yogurt. Serve with a whole wheat roll.

Easy baked fish with canned tomatoes is perfect when you don't want to cook.

My go-to fish meal: breaded haddock topped with a can of undrained chopped canned tomatoes and dried parsley with vegetables and whole grain bread. Cook at 400˚F for 15 minutes or until done.

Lunch and Dinner Meals to Make When You Don’t Want to Cook

These meals require a minimum of cooking, and very little clean up!

• Microwave a medium potato. Scoop out the insides and mix with 1 cup cottage cheese. Return the filling to the potato skins and warm in the microwave. Add a green salad.

• Top 1 whole-wheat pita round or small whole wheat Naan bread with tomato sauce and sliced part-skim mozzarella or cheddar cheese. Broil until cheese melts. Serve with 8 ounces 100% orange juice or enjoy with an orange or 2 clementines.

• Make a quick quesadilla using two whole-wheat 7-inch sandwich wraps, 2 ounces chopped leftover chicken, and 1 ounce Monterey Jack cheese. Grill in a skillet. Enjoy with fruit.

• In a bowl, layer 1 cup cooked whole-grains, for instance, whole-wheat  couscous, 1 cup cooked vegetables, and 4 ounces cooked leftover salmon, or canned or pouched salmon.

• Mix 4 ounces canned or pouched, drained tuna with mayonnaise and pair with 10 whole-grain crackers, and sliced red bell pepper.

Lentil and vegetable soup in a large white soup bowl.

Canned lentil soup is a great start to a simple, balanced meal.

 

• Mix 1 cup canned reduced-sodium lentil soup and 1 cup cooked pasta or other leftover cooked grain such as farro, brown rice, freekeh, or quinoa, and chicken or beef, if desired. Serve with 8 ounces milk or fortified soy beverage in addition to fruit.

• Combine 1 cup canned white beans, drained, with 1 tablespoon olive oil and 4 ounces peeled and raw shrimp in a skillet. Cook until shrimp are pink. Serve with fruit or vegetables.

• Saute 8 ounces 100% ground skinless turkey breast meat or 95% lean ground beef with chopped onions and 1⁄2 teaspoon ground cumin. Spoon cooked meat equally onto 2 whole-wheat tortillas in addition to chopped tomato, lettuce, and plain yogurt. (This dish serves two.) Serve with Greek yogurt and salsa and fruit or vegetables.

Quesadillas with sour cream and salsa

Use whatever meat, beans, or vegetables you have on hand to make quick quesadillas.

 

• Coat 4 ounces thinly sliced chicken breasts or tenders with flour. Heat 1 tablespoon canola oil in a medium skillet over medium heat. Cook chicken for about two minutes on each side. Place chicken on a whole-wheat sandwich bun and garnish with tomato and lettuce, and avocado, if desired. Serve with 8 ounces milk and a piece of fruit or baby carrots and cherry tomatoes.

• Fast fried rice: Heat 2 teaspoons canola oil in a medium skillet. Add 1 cup cold cooked white or brown rice, 1⁄4 cup chopped onion, 1⁄4 cup cooked peas or diced carrots or both, and 2 beaten eggs. Toss the entire mixture until the egg is cooked. Season with a dash of low-sodium soy sauce. Serve with fresh fruit.

 

salad with dressing, cooked chicken and pine nuts

For a simple, balanced meat, add protein-rich foods, such as cooked chicken, canned tuna or salmon, or beans.

 

• Place 4 ounces cooked shrimp, canned or pouch tuna, cooked or pouch salmon, cottage cheese, or tofu, on top of 2 cups chopped leafy greens and 1⁄2 cup grape tomatoes. Top with a mixture of 2 teaspoons olive oil and balsamic vinegar. Serve with  whole-grain bread or roll.

What are your go-to simple healthy meals these days?

19 Healthy Simple Meals to Make When You Don't Want to Cook

 

Make-Ahead Holiday Side Dishes

Every year, I host two Thanksgiving dinners, one on the actual day and the other on the Sunday before. I’ve been doing this for a while, but this year, I finally got smart and made nearly all of the sides in advance. I was so inspired by the idea of make-ahead holiday side dishes that I asked my dietitian friends for their favorite recipes.  Enjoy! 

The Best Thanksgiving Mushroom Sausage Stuffing

The Best Thanksgiving Mushroom Sausage Stuffing from Tawnie Kroll. I love using mushrooms in stuffing for their meaty, umami flavor.

Easy Vegan Butternut Squash Soup

Genius Butternut Squash Soup from Katie at Mom’s Kitchen Handbook is brilliant, and a real show stopper.

Make Pumpkin Apple Almond Muffins for breakfast or as a side dish for dinner. 

 

Cauliflower Cranberry Superfood Salad | The Nutrition Adventure

Cauliflower Cranberry Superfood Salad from Karman Meyer can be made up to two days in advance and kept in the refrigerator.

Easy Pumpkin Soup

Easy Pumpkin Soup from Jessica Ivey, MS, RD can be frozen and reheated. It uses canned pumpkin, one of my favorite kitchen staples.

Walnut Stuffed Mushrooms with Walnut, Apple & Sage 

Walnut Stuffed Mushrooms with Walnut, Apple & Sage from Mandy Enright uses walnuts in place of meat for a vegetarian appetizer that’s anything but basic.

Make a double batch of gluten-free No Added Sugar Fruit and Nut Quick Bread and freeze a loaf for later. You’ll be happy you did! 

Sweet Potato Casserole with pecans

Liz Weiss’ Pecan Topped Slightly-Sweet Potato Casserole can be frozen and reheated before serving. That’s music to my ears!

Make ahead kale salad.

Make-Ahead Kale Salad from Stephanie McKercher. The name says it all! Super convenient and colorful to boot.

roasted butternut squash salad

Roasted Butternut Squash Salad with Dates & Feta from Edwina Clark. I love the spinach-date-and-feta combo!

Roasted Butternut Squash with Dates, Figs and Pistachios (Vegan, Gluten-Free)

Roasted Butternut Squash with Dates, Figs, and Pistachios from Sharon Palmer is vegan and gluten-free. And gorgeous!

cranberry relish

Healthy-ish Maple Cranberry Sauce from Sarah Gold. Maple is one of my favorite fall flavors to combine with cranberries!

Cranberry Relish via RDelicious Kitchen @RD_kitchen

This fresh Cranberry Relish from Julie Harrington is a refreshing departure from store-bought canned and it can easily be made ahead of time.

homemade turkey stock

I stink at gravy, so I’m grateful for Michelle Dudash’s Best Turkey Gravy, which you make in two steps, one of them a few days ahead of time.

Roasted onions and carrots on baking sheet.

Roasted Vegetable Stock from Chef Catherine Brown can be made up to five days in advance and refrigerated or frozen for up to six months. Homemade stock is about 1,000 times more flavorful than store-bought, so if you get a chance, make this.

A white platter filled with turkey breast that is topped with crispy skin and gravy with a dish of gravy on the side.

The Best Slow Cooker Turkey Breast + Easy Cider Gravy from Whitney Reist. Yes, this post is about side dishes, but I couldn’t resist including this amazing recipe!

Happy holidays!

easy and delicious make-ahead holiday side dishes

Almond Flour Apple Muffins with Pumpkin

Almond Flour Apple Muffins with Pumpkin

Almond Flour Apple Muffins with Pumpkin are moist and delicious.

 

Farmers grow our food and they are the reason why we are here. Visiting any type of farm is an eye-opening experience that I highly recommend because it’s important to see firsthand all the work it takes to produce the food that feeds us. My trip to an almond orchard, courtesy of the Almond Board of California, inspired this recipe for Almond Flour Apple Muffins with Pumpkin.

 

whole roasted almonds

Almonds make a delicious, nutritious snack and you can turn them into almond flour in minutes. 

All About Almonds: Fun Facts

It was interesting to learn about how almonds are grown and to actually see how they are harvested. Here is some of what I learned about almonds:

• California grows 80% of the world’s almonds

• 90% of California almond farms are family farms

• One ounce of almonds supplies about half of your daily requirement for vitamin E, which protects cells against everyday damage.

 

almond flour

You can use any type of almond to make almond flour for this muffin recipe.

 

What is Almond Flour?

Almond flour is made from peeled almonds. It’s different from almond meal, which is usually made from unpeeled almonds. (Note: While almond meal is gluten-free, the recipe for Almond Flour Apple Muffins is not because it also uses whole wheat flour.)

You can interchange almond flour and almond meal in this muffin recipe, and in other quick breads, and baked goods such as cookies and pancakes.  Almond flour is lighter so you may want to use it in a cake recipe instead of almond meal.

Here’s how to make your own almond flour. For this recipe, I grind up whatever almonds I have on hand. 

Replacing Wheat Flour with Almond Flour

I use ground almonds for most of the flour in this recipe, and swap in whole wheat flour for the all-purpose kind.

Almond flour is lower in carbohydrates and higher in fat than all-purpose flour, which helps make these muffins moist and tender. In baking quick breads, such as muffins and pancakes you can replace wheat flour, such as all-purpose flour, with an equal amount of almond flour. However, baked products will be flatter when you don’t use any wheat flour and more dense because of the lack of gluten, which helps them rise.

I did not use all almond flour because I prefer a lighter muffin. I opted for some whole wheat flour instead of all-purpose because whole wheat flour adds more fiber and other vital nutrients.

Apples on the tree with blue sky.

Shredded apples, and pumpkin puree, provide moisture, flavor, and nutrients.

Good Apples for Baking

Apples supply fiber, fluid, and other nutrients. You can many different types of apples in this recipe and other baked goods, but I would avoid Macintosh because they are too watery to begin with and often get mushy when cooked.

I prefer Cortland or Granny Smith for baking because they hold up better. But, it’s really your choice!

Healthier Almond Flour Apple Muffins with Pumpkin

Muffins from the supermarket and coffee shops can have between 300 and 500 calories (and so can the homemade variety) and are often mostly refined grains and added sugar.

These tasty muffins are a healthier choice because they provide more nutrients, such as fiber, and less sugar and added fat.

I hope you enjoy these muffins as much as we do!

Print Recipe

Almond Flour Apple Muffins with Pumpkin

Almond flour, shredded apple, and pumpkin make these muffins moist, tender, and delicious!
Prep Time15 minutes
Cook Time15 minutes
5 minutes
Total Time30 minutes
Course: Breakfast
Cuisine: American
Servings: 18
Author: Elizabeth Ward

Ingredients

  • 1 1/3 cups almond flour
  • 1 cup whole wheat flour
  • 2 teaspoons baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1 1/2 teaspoons ground cinnamon
  • 3/4 teaspoon ground ginger
  • 3/4 teaspoon ground nutmeg
  • 1/4 teaspoon ground cloves, optional
  • 3 large eggs
  • 1 15-ounce can pumpkin (not pumpkin pie filling)
  • 1/2 cup honey
  • 1/4 cup canola oil
  • 1 teaspoon pure vanilla extract
  • 2 cups coarsely grated unpeeled apple (avoid Macintosh apples, if possible)

Instructions

  • Preheat oven to 400˚F. Generously coat 18 standard muffin cups with cooking spray.
  • In a medium bowl, combine the almond flour, whole wheat flour, baking powder, baking soda, salt, cinnamon, ginger, nutmeg, and cloves, using a whisk.
  • In a large bowl, whisk the eggs, pumpkin, honey, oil, and vanilla until well combined.  
  • Add the flour mixture to the pumpkin mixture and combine, using a wooden spoon, until thoroughly blended. Gently fold in the apples.
  • Divide the batter evenly among the 18 muffin cups. 
  • Bake for 13 to 16 minutes, or until a toothpick inserted into the center of a muffin comes out clean. Remove muffins from pan and cool on a wire rack. 

Notes

Grind 1 cup of whole almonds for about 1 1/3 cups almond flour. 
Per muffin: 159 calories, 8 grams fat (1 gram saturated fat), 31 milligrams cholesterol, 168 milligrams sodium, 20 grams carbohydrate, 3 grams fiber, 8 grams added sugar, 4 grams protein. 

almond flour apple muffins with pumpkin

 

Tips for Better Snacks

Chocolate bar, computer

Snacking can be good for you if you make the right choices.

 

Adults consume 400 to 900 daily calories as snacks daily, and half of all children take in about 600 calories between meals, which is enough to qualify as a meal! Use these tips for better snacks and upgrade mini meals for more energy, better focus, and good nutrition.

It’s OK to snack. The problem is that snacks are often rich in calories, fat, and sodium, and low in nutrients.

What is a healthy snack?

It’s natural to get hungry between breakfast, lunch, and dinner, especially for young children and teens. Kids need to energy grow, and adults who skimp on meals, or skip them, need snacks, too.

Think of snacks as balanced mini-meals, not meal-wreckers. For example, when you combine cheese, whole grain crackers, and fruit, it’s OK to eat lightly at your next meal.

There’s no limit on snacks, but they should be balanced. And, you should account for snack calories as part of daily calorie needs so that you don’t eat too much. It’s easy to confuse snacks and treats.

Bowl of popcorn.

Popcorn is a whole grain and makes a healthy snack.

When kids snack at home, have them eat at the table.  Eating at a table encourages mindfulness about food.

Make protein a part of better snacks for kids and adults 

Cookies, chips, and candy temporarily curb hunger, but they aren’t particularly filling in the long run, in part because they lack protein.

Protein promotes eating satisfaction, and may contribute to easier weight control.

Protein-rich foods, such as low-fat dairy, lean meat, poultry, and seafood, also provide vitamins and minerals, including choline, iodine, and vitamin B12 for brain health. And, soy, beans, nuts, and seeds supply fiber, which we need every day.

Piece of whole grain bread spread with peanut butter.

Peanut butter and whole wheat bread is a nutrient-rich, filling snack idea.

Carbohydrates are part of healthy snacks for kids and adults

Carbohydrates are found in foods such as milk, fruit, vegetables, beans, bread, cereals, pasta, rice, and other grains, and in cookies, cakes, and other sweet foods and beverages.  

Nutritious, satisfying snacks combine protein and carbohydrates, preferably the complex kind. 

Foods rich in complex carbohydrates include whole grains, beans, fruit, vegetables, nuts, and seeds. Popcorn is a whole grain. 

Raw red and yellow peppers, carrots, large leek, onion, and garlic

Fresh raw vegetables are full of fluid and help you feel fuller for longer.

 

Complex carbohydrates, including starch and fiber, take longer to digest. In addition, complex carbohydrates are generally found in foods with vitamins, minerals, and phytonutrients. Phytonutrients are plant compounds that support health.  

Tips for better snacks to make at home

  • Double Berry Smoothie: 1 cup plain Greek yogurt, 1/2 cup fresh or frozen wild blueberries, 1/2 cup fresh or frozen raspberries or strawberries, 2 tablespoons milk, sweetener of your choice. Combine in food processor or blender and drink immediately.

Double Berry Smoothie is made with wild blueberries and dairy milk and yogurt.

Double Berry Smoothie

 

  • Small bowl of whole grain cereal and milk or fortified soy beverage. (Most plant milks don’t supply as much protein as dairy or soy.)

 

  • 1 serving plain one-minute oats prepared in the microwave with 8 ounces milk and topped with 2 tablespoons chopped walnuts

 

  • 4 cups low-fat microwave popcorn tossed with 2 tablespoons grated Parmesan cheese; 8 ounces milk

 

  • 1 cup canned lentil soup topped with ¼ cup shredded cheddar cheese

 

  • ½ cup cottage cheese and 6 whole grain crackers

 

No Bake Oatmeal Raisin Cookies make a delicious vegan, gluten-free and no-added sugar snack.

No Bake Oatmeal Raisin Cookies are ready in 5 minutes, are vegan, gluten-free, and contain no added sugar!

 

Try these delicious smoothie recipes! 

 

Tips for better snacks to take on the road for hiking and walking

  • Trail mix: whole grain cereal, raisins, peanuts

 

  • ½ tuna fish or turkey sandwich on whole grain bread and a handful of cherry tomatoes

 

  • 1-2 reduced-fat mozzarella cheese sticks and 6 woven wheat whole grain crackers

 

  • 1-2 hard-cooked eggs and a 1-ounce whole grain roll

 

  • Carton of Greek yogurt and fruit

 

  • ¾ cup dry roasted edamame

    Whole almonds are a delicious, satisfying snack.

    Almonds, and other nuts, pair well with cereal and fruit for a quick snack at home or on the run.

  • 10 small whole grain pretzels and hummus

 

  • 2 tablespoons peanut butter and 10 baby carrots

Tips for better snacks for kids and adults

Pasta Salad with Chickpeas and Cottage Cheese

 

Pasta salad with cottage cheese and chickpeas.

Whole wheat pasta and chickpeas provide fiber and other nutrients that support health.

 

Macaroni salad is a staple at summertime picnics and BBQs across America. While this perennial favorite gets gobbled up by the ton every year, I can’t say that I’m a fan of the typical recipe. Pasta salad with chickpeas and cottage cheese is a better, more satisfying twist on this American favorite.

 

Read: Dozens of recipes for pasta salad with all kinds of interesting ingredients.

Meat and vegetables on skewers on a charcoal grill.

Pasta salad can be served as a side dish with meat or fish.

Pasta Salad is Good for You

Pasta salad with chickpeas and cottage cheese isn’t only for the warmer months; it can be a healthy option year-round, too. Here’s why.

Cooked and cooled pasta (any kind) is a source of resistant starch, a type of fiber that feeds the beneficial bacteria in the gut that help prevent colon cancer and support overall health. Legumes, such as chickpeas, and cooked and cooled potatoes, also provide resistant starch. Foods rich in fiber can help prevent, and manage, prediabetes and type 2 diabetes.

Meatless Vegetarian Pasta Salad Recipe

I like a hearty pasta salad that’s more than a side dish.  Here’s how I build a better pasta salad to enjoy as a meatless meal or as a side dish.

• Whole wheat pasta. Whole wheat pasta is a great way to include whole grains. I like the slightly nutty taste of whole wheat pasta, which is higher in fiber than the regular kind. I favor shapes such as rotini because the ridges hold onto the dressing.

Overhead shot of uncooked whole wheat pasta.

Whole wheat pasta is brimming with manganese, a mineral you need for strong bones and cartilage, and for many other bodily functions.

Read: Why carbohydrates are good for you

• Legumes. Chickpeas, a type of legume, and pasta are a satisfying combo that you can really sink your teeth into.  Legumes provide protein, and fiber, which helps to better regulate your energy levels, and they supply iron, folate, and phytonutrients, which are plant compounds that protect cells from damage.

• Cottage cheese. I like cheese in my pasta salad for the taste, as well as the protein and calcium. Using low fat cottage cheese in place of some of the feta cheese cuts down on calories and saturated fat.

Bowl of cottage cheese with a wooden spoon.

Low fat cottage cheese has 11 times less saturated fat than feta cheese, but is lower in calcium.

 

Plate of Pasta Salad with Cottage Cheese and Chickpeas.

Pasta Salad with Cottage Cheese and Chickpeas can be a side dish or a main meal.

 

whole wheat pasta salad with cottage cheese and chickpeas
Print Recipe

Pasta Salad with Chickpeas and Cottage Cheese

Delicious pasta salad that's good for you, too!
Prep Time15 minutes
Cook Time10 minutes
Course: Salad
Cuisine: American
Keyword: chickpeas, cottagecheese, cottagecheeserecipe, macaronisalad, pastasalad
Servings: 12

Ingredients

  • 16 ounces whole wheat rotini pasta, uncooked
  • 1 15-ounce can chickpeas, drained
  • 2 1/2 cups cherry tomatoes, cut in half
  • 1 cup chopped fresh parsley
  • 1/2 cup finely diced red onion
  • 1/2 cup low-fat cottage cheese
  • 1/2 cup crumbled feta cheese
  • 1/4 cup fresh lemon juice
  • 1/4 cup olive oil
  • 1/2 teaspoon salt
  • 1/2 teaspoon fresh ground black pepper

Instructions

  • Cook pasta until just about done (al dente). Drain well and place pasta in a large serving bowl.
  • Add the chickpeas, tomatoes, parsley, onion, cottage cheese, and feta cheese. Combine well.
  • In a small bowl, whisk together the lemon juice, olive oil, garlic, salt, and pepper. Add the dressing to the pasta mixture and toss until well combined. Serve chilled.

Notes

Per serving: 253 calories; 10 grams protein; 40 grams carbohydrate; 6 grams fiber; 7 grams fat (2 grams saturated fat); 6 milligrams cholesterol; 284 milligrams sodium; 80 milligrams calcium.

Pasta salad with chickpeas and cottage cheese

 

No-Bake Vegan Bean and Peanut Butter Treats

As a dietitian, and lover of all things sweet, this no-bake vegan bean and peanut butter treats recipe checks all the boxes for me!

Vegan peanut butter and peanut heart-shaped dessert on Love napkin.

Nothing says “love” like a healthy, delicious dessert.

Healthy, no-bake dessert recipe 

The best thing about vegan recipes is that you don’t have to be vegan to enjoy them. (Also, you can eat the raw dough!)

No-Bake Vegan Bean and Peanut Butter Treats are perfect for everyone because they’re delicious, energizing, and heart-healthy.  And, if made with certified gluten-free oats, this vegan treat is gluten-free, too.

Children can help form the dough into hearts. Or, if it’s easier for them, they can form the dough into balls and dunk them into the chocolate.

Click here for a flourless Easy Black Bean Brownie recipe!
Small bowls of white beans, uncooked oats, peanuts

White beans, oats, and peanuts are the basis of these treats.

 

Print Recipe

No-Bake Vegan Bean and Peanut Butter Treats

Peanut butter, white beans, and oatmeal combine to make a delicious sweet vegan treat that can be gluten-free, too. 
Prep Time30 minutes
Total Time30 minutes
Course: Dessert
Cuisine: American
Keyword: beans, glutenfree, peanutbutter, ValentinesDay, vegan
Servings: 18
Calories: 124kcal

Ingredients

  • 1 cup oatmeal, uncooked
  • 1 15-oz. can white beans or chickpeas, rinsed and drained
  • 1/2 cup creamy peanut butter
  • 1/3 cup maple syrup
  • 1 1/2 tsp. pure vanilla extract
  • 1/3 cup dark chocolate chips (vegan and gluten-free, if desired)
  • 3 Tbsp. finely chopped peanuts

Instructions

  • Place all the ingredients except the chocolate chips and peanuts in a food processor.  Blend until the mixture is well-combined, about 3 minutes, pausing to scrape down the sides of the processor.  Leave the dough in the food processor and refrigerate for 15 minutes.
    Place the dough on a large cutting board and press into a 9-inch square that’s about 1/2-inch thick. Use a medium heart-shaped cookie cutter to cut the dough into hearts.*  
    Combine the remaining dough and press into a 1/2-inch thick piece. Cut dough into hearts until you have 18, and place hearts on a wire cooling rack on top of a cutting board.
    To decorate, melt the chocolate in the microwave or in a double boiler and  drizzle on the hearts. Sprinkle with chopped peanuts and allow the chocolate to harden before eating. Refrigerate leftovers.

Nutrition Information: Per serving: 124 calories; 5 grams fat (1 gram saturated fat); 0 cholesterol; 82 milligrams sodium; 16 grams carbohydrate; 3 grams fiber; 4 grams protein.

    Notes

    *Note: You can also shape the dough into 18 balls. Dip half of each ball into the melted chocolate and coat with peanuts. Place on wax paper to harden.
    Plate of vegan bean and peanut butter no-bake treats

    They’re vegan, so you can pick at the batter without worries!

     

    Better-for-You Chocolate Holiday Treats

    I love combining chocolate with dried fruit, or nuts, or both! My friends and family seem to like the idea, too.  They’re always so appreciative when I present them with these super simple, healthier and better-for-you chocolate holiday treats, which make great gifts.

    bags of holiday candy wrapped with ribbon

    How to make healthier holiday treats

    There’s no formal recipe for my healthier holiday treats. For each batch, melt 10 ounces of dark chocolate (I use dark chocolate chips)  in a double boiler. You can also melt the chocolate in the microwave. Use a large glass bowl to make room for other ingredients.

    chocolate chips, almonds, raisins, dried apricots

    When the chocolate has melted, add 2 cups whole or chopped nuts, dried fruit, shredded coconut, or a combination directly to the double boiler, mix thoroughly, and drop by large tablespoons onto waxed paper.

    double boiler filled with melted chocolate, whole almonds, coconut

    Top with festive sprinkles, if desired!

    chocolate nut clusters

    My latest obsession is macadamia nuts, dried cranberries, and white chocolate. Yum!

    white chocolate, macadamia cranberry clusters

    I prepare several batches of treats with a variety of ingredients.

    cross section of chocolate almond cluster

    When I need to be mindful of nut allergy, I make the dried fruit treats first and package them up so that they don’t come into contact with nuts. These are a raisin and coconut combo:

    chocolate covered raisin clusters topped with coconut

    Dip the apricots halfway in the melted chocolate.

    bowl of melted chocolate with hand dipping in a dried apricot

    Allow the treats to set for about 2 to 3 hours before packaging.

    chocolate covered dried apricots

    Would it be better to forgo the chocolate and eat plain nuts and dried fruit? Yes, that would be perfect, but not nearly as much fun.  I think my friends and family would be disappointed, and so would I!

    Happy holidays!

     

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