Whether you’re longing for summer or simply searching for a refreshing sweet treat, strawberry shortcake never disappoints. This 6-ingredient make-ahead recipe is perfect to tuck in the refrigerator for a tasty Valentine’s Day dessert!

Print Pin

6-Ingredient Strawberry Shortcake Parfait

Whether you're longing for summer or simply searching for a refreshing sweet treat, strawberry shortcake never disappoints. This 6-ingredient make-ahead recipe is perfect to tuck in the refrigerator for a tasty Valentine's Day dessert!

Course Dessert

Keyword dessert, shortcake, strawberry

Prep Time 10 minutes

Servings 2

Calories 253kcal

Author Down Home Dietitian

Ingredients

• 1/4 cup whipping cream chilled
• 2 tsp sugar
• 1/4 tsp vanilla extract
• 2 slices angel food cake 1" thick, cut into cubes
• 1/2 cup vanilla pudding
• 1 cup strawberries diced

Instructions

• Chill the bowl of a stand mixer or a separate glass or metal bowl in the refrigerator for 10-20 minutes.
• Pour whipping cream into chilled bowl. Mix on medium speed with a stand mixer or hand mixer just until bubbly.
• Add sugar and vanilla. Resume mixing until it reaches your desired whipped cream texture. This can take 3-4 minutes.
• Layer 1/4 of the cake cubes, 1/4 of the strawberries, and half of the pudding, followed by 1/4 of the cake cubes, 1/4 of the strawberries, and 1/2 the whipped topping in a jar or parfait glass. Repeat for second parfait.

Notes

Each serving contains 253 calories, 4 g protein, 11 g fat, 35 g carbohydrate, and 1.6 g fiber. Use these numbers as needed to follow a medical diet - otherwise, and particularly on holidays, use this rule of thumb: enjoy your food and the people you share it with. 🙂

If you’ve got a chocolate lover in your life (that includes yourself) this is absolutely the dessert for you! Smooth, creamy, fudgy chocolate mousse with a chocolate wafer cookie and some juicy raspberries. Oh, and there’s only 5 ingredients! What’s not to absolutely love? This make-ahead Valentine’s Day dessert will thrill your inner chocolate lover any time of year.

Print Pin

Dark Chocolate Raspberry Mudslides

This 5-ingredient make-ahead delight will satisfy even the most diehard of chocolate fans.

Course Dessert

Keyword chocolate, dessert, raspberry

Prep Time 15 minutes

Refrigerating Time 8 hours

Servings 2

Calories 380kcal

Ingredients

• 1/2 cup whipping cream
• 1/4 cup dark chocolate chips 50% cacao or higher will work best
• 1/2 tsp vanilla extract
• 4 chocolate wafer cookies
• 1/2 cup fresh raspberries
• more chocolate chips for drizzling on top optional

Instructions

• Heat 1/3 cup cream in a small saucepan over low-medium heat, stirring frequently, until just starting to bubble around the edges.
• Place chocolate chips in a medium-size bowl. Pour hot cream over and let sit until chocolate chips are melted.
• Add vanilla and whisk until mixed. Add remaining cream and whisk until mixed. Refrigerate overnight.
• Using a stand mixer or handheld electric mixer, whip refrigerated chocolate cream until thick and fluffy.
• Place a chocolate wafer cookie in the bottom of two custard dishes. Top each with mousse and raspberries.
• Melt the remaining chocolate chips in the microwave on 70% power, stirring every 20-30 seconds. Drizzle over each mudslide, then top with another crumbled wafer cookie.

Notes

Each serving contains 380 calories, 4 g protein, 25 g fat, 27 g carb, 4.5 g fiber, and 111 mg sodium. Use this information only if needed for a medical diet - otherwise, use my rule of thumb: on holidays in particular, enjoy your food and the people you share it with. Don't worry about the rest. 🙂

Japchae (pronounced jap-chay) is a savory, umami Korean noodle dish I always get whenever I visit a local Korean day spa. It is one of my favorite things to eat and always conjures feelings of healthy, relaxed self care for me. 🙂 Typically, japchae is made with sweet potato glass noodles (you should definitely try it that way also!) but I’ve made this spaghetti squash version because I have piles of spaghetti squash in my winter food storage left over from my summer garden.

It’s also a great dish to practice your chopstickin’ skills on! Enjoy – and let me know in the comments if you tried japchae for the first (or 50th) time!

Print Pin

Japchae-Inspired Spaghetti Squash

Japchae is a delicious, umami Korean dish typically made with sweet potato glass noodles. This spaghetti-squash version is a great seasonal option since spaghetti squash stores great throughout the winter. Serve with a scoop of brown or white rice and enjoy!

Course Main Course

Keyword Japchae, Korean, spaghetti squash, stir-fry

Prep Time 20 minutes

Cook Time 9 minutes

Total Time 30 minutes

Servings 4 servings

Calories 271kcal

Author Down Home Dietitian

Ingredients

• 1/2 large spaghetti squash
• 3 stalks celery chopped
• 3 carrots cut into thin strips
• 4 garlic cloves minced
• 1 medium onion sliced thinly
• 3-4 mushrooms sliced
• 1/2 head cabbage shredded
• 3 chicken thighs sliced
• 1/4 cup low-sodium soy sauce
• 2 Tbsp brown sugar
• 3 Tbsp sesame oil
• 2 tsp sesame seeds
• sesame seeds, green onions, cashews optional - for garnish

Instructions

• Carefully slice spaghetti squash in half and scrape seeds and pulp. Place half in a microwave for 15 minutes.
• While squash is heating, mince garlic and slice onions, carrots, celery, mushrooms, cabbage, and chicken.
• In a heated skillet over medium-high heat, brown chicken pieces on all sides.
• When cooked through, add garlic, onions, and celery. Cook for 2-3 minutes until onions begin to be translucent.
• Add carrots, cabbage, and mushrooms, and gently stir fry until cabbage is softened.
• Add soy sauce, brown sugar, sesame oil, and sesame seeds. Stir until mixed through.
• Remove cooked spaghetti squash from microwave with a towel or pot holder (it will be very hot). Place paper towels or a kitchen towel on the spaghetti squash and press the extra water from the squash.
• Use a fork to scrape the spaghetti squash strands into the skillet with the rest of your ingredients. Stir to combine.
• Optional: garnish with sesame seeds, chopped green onions, and cashews

Notes

This recipe may contain too much sodium if you are on a low-sodium diet. To reduce the sodium by about half, exchange the soy sauce for coconut aminos.

 

1 serving contains 271 calories, 14.3 g protein, 22 g carb, 15.8 g fat, 742 mg sodium, 123% DV of vitamin A, 44% DV of vitamin C, and 33% DV vitamin K.

This creamy, delectable macaroni and cheese is the definition of comfort food. In an epic stroke of blended brilliance, this one-dish meal brings you lean protein, a mondo-dose of calcium and vitamin A, a full serving of vegetables, complex carbohydrates for sustainable energy, and all the cozy, cheesy winter vibes you could desire. The sauce contains an entire butternut squash and a cauliflower to boost the nutritional impact of this otherwise unassuming kid-friendly dinner.

An immersion blender can be a very helpful tool to make this recipe prep a snap, but it’s not necessary. You can use a regular blender, food processor, or even a potato masher (though the blend-ier options will get you a smoother sauce). To save time, you can also purchase the butternut squash and cauliflower already cubed (fresh or frozen).

Let me know in the comments if you give this recipe a try!

Print Pin

Veggie-Loaded Macaroni & Cheese

This creamy, delectable macaroni and cheese dish is the definition of a comfort food. Plus, each serving includes lean protein, vegetables, healthy complex carbs, and a mondo dose each of calcium and vitamin A.

Keyword comfort food, creamy, kid-friendly, mac and cheese, macaroni

Prep Time 15 minutes

Cook Time 15 minutes

Servings 6 servings

Author Down Home Dietitian

Ingredients

• 1 whole butternut squash
• 1 head cauliflower
• 1 1/2 cups brown rice macaroni sub any whole grain or legume-based pasta if desired
• 1 cup shredded cheddar cheese
• 1 block reduced fat cream cheese 8 ounces
• 2-3 Tbsp low fat milk
• 1/2 tsp paprika
• 1/2 tsp turmeric
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp salt
• 1/4 tsp ground black pepper
• 2 c diced ham

Instructions

• Place a large pot of water on high heat to boil (include a strainer basket if you have one).
• Roughly chop cauliflower into large florets. Peel and cube butternut squash.
• When water is boiling, add butternut and squash and boil until fork tender, about 8-10 minutes.
• While vegetables are boiling, shred cheese.
• Strain vegetables from boiling water and add macaroni to same water. Cook according to package directions.

  Note: this adds flavor and nutrition to the noodles, but to save time, you can cook macaroni in a separate pot at the same time as the vegetables.
• While macaroni is cooking, place squash and cauliflower in a large casserole dish with cream cheese, cheddar cheese, milk, and seasonings. Using an immersion or stick blender, blend very thoroughly until sauce is smooth and creamy and there are no large pieces of vegetable remaining.

  Note: If you do not have an immersion blender, perform this step in a regular blender or a food processor and add to casserole dish when done.
• When macaroni is done cooking, drain and add noodles and ham to casserole dish with sauce. Stir until well combined.

Notes

1 serving contains: 352 calories, 20 g protein, 33 g carbohydrate, 15 g fat, 1026 mg sodium, 8.7 g saturated fat, 6.3 g fiber. It meets 25% daily RDA for fiber, 10% for iron, 26% for calcium, 27% for potassium, and 84% for vitamin C, based on a 2000 calorie per day diet.

Health notes: This recipe contains a higher sodium level than may support heart health with certain conditions. To reduce the sodium, cut the salt to 1/2 tsp and try chicken or chopped Canadian bacon in place of the ham.

Disclaimer: Products purchased through affiliate links will earn me a small commission at no extra cost to you. Please know that I only recommend products that I have used and believe in.

These cheesy, saucy meatballs were like delicious little meatloaf bites. They paired superbly with a salad or green beans, and reheated well for lunches. My kids loved them too!

You can find the recipe for these meatballs on Briana Thomas’ blog. I topped them with my 5-minute heart healthy pizza sauce and it was delicious! Make them with lean meat and a light dusting of mozzarella cheese and you can improve the saturated fat content for heart health. They would be great with some whole grain spaghetti also. I hope you enjoy them too!

We LOVE pizza at our house – especially as Super Bowl season draws near! Unfortunately, our Seahawks didn’t make the playoffs this year, but we can still enjoy the spirit of the game with a few slices of pizza pie. Store-bought pizza sauces can sometimes contain added sugar or, more often, high levels of sodium. Not to mention the sodium in everything else that goes on your favorite pizza!

If you’re looking to eat less sodium or simply cook more from scratch, this pizza sauce recipe is a great option! It’s very easy and fast to make – just stir it up in 5 minutes and spread it on your favorite pizza! The tomatoes, herbs, and spices add an antioxidant punch to any pizza-flavored dish.

Print Pin

5-Minute Heart Healthy Pizza Sauce

If you're looking to cut sodium or simply cook more from scratch, this pizza sauce recipe is a great option! It's very easy and fast to make - just stir it up in 5 minutes and spread it on your favorite pizza! The tomatoes, herbs, and spices add an antioxidant punch to any pizza-flavored dish.

Cook Time 5 minutes

Servings 8

Calories 16kcal

Ingredients

• 15 oz. canned tomato sauce (no salt added)
• 1/2 tsp oregano
• 1/4 tsp black pepper
• 1/2 tsp garlic powder
• 1/4 tsp dried thyme
• 1/8 tsp ground red pepper
• 1/4 tsp garlic salt
• 1/8 tsp cinnamon
• 1/4 tsp basil

Instructions

• Add all ingredients to a small saucepan and heat over medium-low heat for 5 minutes, stirring occasionally.

Notes

Contains 4 g carbohydrate, 1 g protein, 0 g fat, 63 mg sodium per 1/8 cup serving.

I love pumpkin in the fall. Love it. Stereotypes be darned, I do not care. This scrumptious squash finds its way into curries, soups, muffins, cookies, pancakes, and steamers around my house as soon as the leaves start to turn.

Pumpkin takes a front seat in this seasonal smoothie that is filling, nutritious, and delectable. I started with the Pumpkin Pie Smoothie recipe here and modified it to boost the protein, control the carbs, and add some greens, because if you’re making a shake, why not add greens? You can’t taste them and it’s an easy-as-pie (…see what I did there?) way to get an extra serving of veggies.

Try it for a tasty breakfast that is (bonus!) carb-controlled, heart healthy, and contains servings from 4 different food groups.

Ingredients:

1 cup unsweetened vanilla almond milk (you can definitely use dairy milk but carb-counters be aware it will add about 12 grams of carbohydrate)

1 handful spinach or kale

½ cup pureed pumpkin

¼ cup light vanilla Greek yogurt

1/8 cup plain whey protein (I love the bulk whey protein from Winco!)

½ medium banana

½ tsp pumpkin pie spice

1 tsp honey (or your sweetener of choice)

Instructions:

1. Add almond milk and greens to blender. Blend for 30-60 seconds or until leaves have been completely blended and the mixture looks like green, frothy milk.
2. Add remaining ingredients. Blend until smooth. Enjoy!

Makes 1 16-oz serving. Contains 303 calories, 35.1  g carbohydrate, 14.6 g protein, 2.9  g fat, 0.1 g saturated fat, and 251 mg sodium. Includes 1 serving dairy, 1 serving fruit, 1 serving vegetables, and 1.5 oz protein.