Vegetarian Recipes

Raspberry Yogurt Fiber One™ Cereal Cups

It’s January, so you’ve probably given up dessert and other foods you adore in the name of healthy eating, but skipping your favorites can backfire, causing you to ditch your efforts.  What good can come of dessert? Plenty, when there’s yogurt, fruit, and fiber involved! That’s why I love these Raspberry Yogurt Fiber One™ Cereal Cups for a sweet ending to a meal.

Note: I worked with Fiber One™ Original on this paid post. 

Fiber One cereal box with dessert cups filled with raspberry yogurt

Raspberry Yogurt Fiber One™ Cereal Cups

A Dessert with Benefits

Confession time: I love dessert! I indulge my sweet tooth every day, but not with just any candy, cookie, or cake.  I prefer desserts with benefits, including fiber.

According to the 2020 Dietary Guidelines for Americans, we struggle to include enough fiber. When you think of dessert, fiber doesn’t usually come to mind, but high-fiber desserts can help satisfy fiber requirements. The Daily Value – the recommended daily amount – for fiber is 28 grams. One Raspberry Yogurt Fiber One™ Cereal Cups contains 13 grams of fiber!

You can make these yogurt cups with any fresh or frozen berry you like. They are are delicious for a weeknight dessert, and pretty enough to serve to guests. Make the cereal cups ahead of time and add the filling when you’re ready to serve.

Foods like Fiber One™ Original Cereal make it easier to get the fiber you need, and recipes that include the cereal, including my Greek Turkey Burgers with Tzatziki Sauce, make it delicious.

How do you “flaunt your fiber?” Let me know in the comments!

Dessert cups filled with raspberry yogurt
Print Recipe

Raspberry Yogurt Fiber One Cereal Cups

Say yes to dessert with this delicious, fiber-packed cereal cups!
Prep Time20 minutes
Cook Time10 minutes
Course: Dessert
Cuisine: American
Keyword: fiber, Greekyogurt, raspberry
Servings: 5
Calories: 287kcal

Ingredients

  • 2 cups Fiber One TM Original cereal
  • 8 Tablespoons butter
  • 1/4 cup granulated sugar
  • 1 cup fresh or frozen strawberries, or fruit of your choice
  • 3/4 cup plain non-fat Greek yogurt

Instructions

  • Preheat oven to 375˚F. Coat a 6-cup standard muffin tin with cooking spray.
  • Add cereal to a food processor and process until it is the consistency of fine crumbs, about 1 to 2 minutes. 
  • Transfer cereal to a medium mixing bowl.
  • Melt butter in microwave in a microwave-safe dish. 
  • Add melted butter and sugar to the mixing bowl. Stir until well-combined. 
  • Add a heaping ¼ cup of the cereal mixture to five of the muffin cups. Press evenly on the sides and bottom to form a cup.  
  • Bake for 8 to 10 minutes or until set. Remove from the oven and cool on a wire rack for 30 minutes. 
  • To make the filling, blend the raspberries and yogurt in a food processor until smooth, about 45 seconds. Transfer to a small bowl, cover, and refrigerate until ready to use. 
  • Remove the cereal cups by inverting the pan on a flat surface and tapping on the bottom of each of the muffin cups so they pop out in one piece. 
  • To serve, fill each cereal cup to the brim with the fruit mixture. Garnish with sprigs of mint, if desired.  

Notes

Nutrition Information:
Per serving: 287 calories; 6g protein; 35g carbohydrates (13% DV); 20g fat (25% DV); 12 g saturated fat (59% DV); 51mg cholesterol (4% DV); 248mg sodium (11% DV); 13 g fiber (47%) 

 

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

 

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

 

Whole Wheat Broccoli Cheese Hand Pies

savory whole wheat broccoli cheese hand pies

Apple, cherry, and blueberry pie are satisfying and delicious, but pie can be much more than dessert. The savory type, including these whole wheat broccoli cheese hand pies, are the ultimate comfort food. They are an easy, fun dinner and leftovers make a convenient, portable lunch.

How to Make Savory Vegetarian Hand Pies

Broccoli cheese calzone is a regular on the menu in my house because it’s easy to make, takes just four ingredients, and the entire family loves it. I make the rather large calzone often and I thought it was time to give my trusted recipe a new twist.

I use short cuts whenever possible to get meals on the table fast. In this case, I opt for prepared whole wheat pizza dough. Use store-bought regular pizza dough (made with white flour) if you prefer, or make your own dough with this recipe.

I typically use fresh broccoli in this recipe, but frozen, thawed, and well-drained broccoli works, too. To save time, you can also choose pre-shredded cheddar cheese or a block of cheese cut into thin slices, or a combination.

These hand pies are messy, so no need to be super neat about the filling!

Pair the hand pies with fruit and milk for an easy, delicious meal. 

 

Savory vegetarian hand pies with broccoli and cheese

Don’t worry about the cheese. Use whatever type you have on hand.

Savory vegetarian hand pies with broccoli and cheese ready to go into the oven.

Get your kids involved in assembling the hand pies. They’re fun to make!  

Golden brown savory vegetarian hand pies with broccoli and cheese

Whole Wheat Broccoli Cheese Hand Pies are cute, a bit messy, and delicious!

 

Print Recipe

Whole Wheat Broccoli Cheese Hand Pies

Easy, delicious comfort food that's portable!
Prep Time15 minutes
Cook Time15 minutes
Course: Main Course
Cuisine: American
Keyword: broccoli, cheesehandpies, handpies, savoryhandpies, vegetarianhandpies
Servings: 8

Ingredients

  • 10 cups chopped, cooked 1-inch broccoli florets
  • 16 ounces whole wheat pizza dough
  • 16 ounces sharp cheddar cheese, shredded or sliced thin
  • 3 teaspoons olive oil

Instructions

  • Heat the oven to 400˚F.
  • Line a large baking sheet with parchment paper.
  • On a lightly floured surface, roll the dough out to 1/4-inch thickness.
  • Cut into 8, 7-inch circles.  (I use an inverted bowl to do this.) You may need to gather up the dough and roll it out again to make eight circles.
  • Place half the cheese on the rounds to within a half inch of the edge of each piece of dough. (The cheese forms a barrier between the dough and the broccoli to keep the hand pie from getting soggy.)
  • Place about a cup of broccoli on top of the cheese and top with remaining cheese. 
  • Fold the dough in half over the broccoli and cheese filling, and seal the edges with the tines of a fork.
  • Gently transfer the hand pies on to the baking sheet and brush with olive oil.
  • Bake for 15 to 20 minutes or until golden brown. Allow to cool for 5 to 10 minutes before eating.

Notes

Per hand pie: 436 calories, 23 grams fat, 11 grams saturated fat, 56 milligrams cholesterol, 838 milligrams sodium, 8 grams fiber, 21 grams protein, 481 milligrams calcium.

savory whole wheat broccoli cheese hand pies image

Easy Flourless Black Bean Brownies

Warning: Rave ahead. As in I can’t stop raving about these easy flourless black bean brownies that are also gluten-free!

Black bean brownie topped with raspberries and melted chocolate on a white plate.

The health benefits of beans

This might come as a surprise: beans are vegetables and they are bursting with nutrition. Beans supply several nutrients including protein and potassium, and they contain phytonutrients, which are plant compounds that protect your cells against damage.

Black beans, and other legumes, also contribute fiber to your eating plan. Fiber feeds the beneficial gut bacteria that support your immune system and help prevent you from getting sick from a virus or bacteria.

Fruits and vegetables can make indulgences like brownies, bars, and cookies better for you, even when the baked goods contain added sugar.

Why beans are a good ingredient substitute for baking

You can use beans to replace some of the fat and flour when baking, and enhance the texture of baked goods, like these brownies. I have nothing against fat or flour, however. I just like to bake with beans sometimes!

I love desserts that have more to offer more than calories, and these brownies are one of them. The black beans and the raspberries pump up the fiber content to 10 grams per serving, which is more than 25% of your daily fiber needs! Along with the eggs, beans also contribute protein, so that a serving has 7 grams, which, along with fiber, helps you to feel satisfied.

I top my brownies with raspberries because they are delicious, beautiful, and nutritious. Raspberries supply vitamin C, fiber, phytonutrients, and so much more. And, raspberries provide natural sweetness so you can use less added sugar in baked goods.

Flourless black bean brownies topped with raspberries and melted dark chocolate on a wire rack.

These easy flourless black bean brownies take less than 40 minutes to prepare from start to finish. While they look special enough for a celebration, they’re also easy enough to make any time.

Black bean brownie topped with raspberries and melted chocolate on a white plate.
Print Recipe

Easy Flourless Black Bean Brownies

Delicious, easy, flourless black brownies topped with fresh raspberries.
Prep Time10 minutes
Cook Time25 minutes
Course: Dessert
Cuisine: American
Keyword: blackbeanbrownies, flourlessbrownies, glutenfreebrownies
Servings: 8

Ingredients

  • 1 15-oz can black beans, drained and rinsed (about 1 3/4 cups)
  • 3 Tbsp. + 1 tsp. canola oil
  • 2 large eggs
  • 2/3 cup sugar
  • 1/2 cup unsweetened cocoa powder
  • 1 tsp. pure vanilla extract
  • 1/2 tsp. baking powder
  • 1/2 tsp. salt
  • 1/2 cup + 1/3 cup dark chocolate chips*
  • 1 1/2 cups fresh raspberries, washed and dried

Instructions

  • Preheat oven to 350˚F.  Grease an 8-inch square baking pan.
  • Place the beans and 3 tablespoons of oil in a food processor. Process on high until smooth, about 2 to 3 minutes.  
  • Add the eggs, sugar, cocoa powder, and vanilla extract and blend well.  
  • Add the baking powder and salt and blend for 10 seconds more. 
  • Stir in 1/2 cup of dark chocolate chips.
  • Pour the batter into prepared pan and spread evenly. Bake for 20 to 22 minutes or until a toothpick inserted in the middle comes out clean.  Remove the brownies and allow to cool on a wire rack for 30 minutes.
  • Top the brownies with the raspberries, forming a single layer.
  • Combine the remaining teaspoon of canola oil and the remaining 1/3 cup chocolate chips in a microwave-safe bowl.  Microwave until chips are melted, about 20 to 30 seconds, stopping to stir once.  
  • Immediately drizzle the chocolate mixture on top of the raspberries. Allow the chocolate to harden for at least 10 minutes before cutting into 8 equal pieces.
    * You can also use white chocolate chips for the topping, if desired.

Notes

Per serving (1/8 of recipe): 
319 calories; 15 grams fat (5 grams saturated fat); 48 milligrams cholesterol; 324 milligrams sodium; 46 grams carbohydrate; 10 grams fiber; 8 grams protein

Flourless black bean brownies topped with raspberries and melted white chocolate

You can also substitute white chocolate chips for dark, if you like. Here’s a post about using the ingredients you have on hand.

Two black bean brownies topped with fresh raspberries on white plates on a gray background.

 

 

 

No Added Sugar Shamrock Shake (vegan)

vegan matcha green smoothie shake

Fast food green drinks are fun to sip, especially around St. Patrick’s day, but they are usually overly sweet and low on nutrition. If you’re looking for a healthier beverage, this no added sugar shamrock shake is for you.

This delicious drink supplies one and a half servings of fruits and vegetables, nine grams of fiber, calcium, heart-healthy fat, and much more, and it gets some of its vibrant color from matcha. 

What is matcha? 

Matcha is ground green tea that’s typically used to make a hot beverage. As a powder, matcha is potent and a little goes a long way in terms of flavor and color.

Does matcha have health benefits? 

Matcha and other green tea contains antioxidants that may fight cancer.  Drinking green tea on a regular basis is linked to lower blood pressure and lower levels of LDL, or bad, cholesterol in the blood.

However, there’s not much research on matcha itself. Even though matcha is a type of green tea, experts aren’t sure that it has the same effects as other green tea on health.

Does matcha have caffeine? 

Matcha contains caffeine, but relatively low levels. As a result, this no added sugar shamrock shake provides a gentle energy lift, rather than a jolt.

different kinds of matcha green tea powder

I use McCormick Gourmet Organic Matcha Green Tea with Ginger Seasonings*.  It supplies about 4 milligrams of caffeine per serving, which is the same amount of caffeine as 12 ounces of decaffeinated coffee.

vegan matcha green smoothie with a bowl of matcha powder

When you make the smoothie with regular matcha, the caffeine content is about 50 milligrams, which is still far less than coffee. For example, 16 ounces of Starbucks coffee has 330 milligrams caffeine.

I hope you enjoy this better-for-you drink that you can make with a soy beverage so that it’s vegan, or with dairy milk. It’s your choice!

Matcha green smoothie
Print Recipe

No Added Sugar Shamrock Shake

A delicious and nutritious version of sugary fast food milkshakes.
Prep Time5 minutes
Cook Time0 minutes
Course: Snack
Cuisine: American
Keyword: banana, greensmoothie, milkshake, shamrockshake, vegansmoothie
Servings: 1

Ingredients

  • 1/2 cup baby spinach or kale
  • 1/2 medium frozen banana, sliced
  • 1/2 pitted ripe avocado, sliced
  • 1/2 cup unsweetened fortified soy beverage or 1% low fat milk
  • 1/2 tsp. matcha

Instructions

  • Place all the ingredients in a blender or food processor. 
  • Blend on high speed for 1 to 2 minutes or until smooth.
  • Pour into a glass and drink immediately.

Notes

Nutrition information: 281 calories; 16 grams fat (3 grams saturated fat); 6 milligrams cholesterol; 76 milligrams sodium; 32 grams carbohydrate; 9 grams fiber; 8 grams protein

*I did not receive compensation or product from McCormick or Organic Living Superfoods and they are not my clients.

green match smoothie drink

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