This crisp is so easy to make and so delicious. With just a few ingredients and a few minutes of prep time, you can put a warm dessert that will thaw even the frostiest of hearts. I absolutely love frozen berries – this recipe is made using marionberries frozen from our local berry farm, but you can use any frozen berries you like. Mix it up with several different kinds of berries if your heart desires!
Berry Almond Crisp
This crisp is so easy to make and so delicious. With just a few ingredients and a few minutes of prep time, you can put a warm dessert that will thaw even the frostiest of hearts. I absolutely love frozen berries – this recipe is made using marionberries frozen from our local berry farm, but you can use any frozen berries you like. Mix it up with several different kinds of berries if your heart desires!
1/2 cup oats
2 Tbsp brown sugar
2 Tbsp butter (softened)
2 Tbsp almond butter
1 tsp cinnamon
1/2 tsp nutmeg
4 cups frozen marionberries
2 Tbsp chia seeds
Preheat oven to 375 degrees.
In a medium bowl, mix oats, brown sugar, butter, almond butter, and spices using a fork or a pastry blender.
Place frozen berries in a 6-qt casserole dish. Sprinkle with chia seeds.
Spread oat mixture on top of berries. Bake for 35-40 minutes or until top is golden and berries are bubbly.
1 serving contains 181 calories, 25 g carbohydrate, 8.6 g fat, 3.9 g protein, 32.6 mg sodium, and 7.3 g fiber.
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!
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!
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)
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
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!
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.
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
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.
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.
It’s New Year’s and the fad diets and crazy exercise trends abound. Use these tips to avoid the over-restrictive trendy madness and still make some healthy changes that might actually make it to next New year!
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As you may have already noticed, Dietitian on a Diet looks a bit different! I’ve rebranded – that includes a name change, brand-spanking-new website, and something many of you have been asking for…
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