Apple Chutney

Believe it or not I got this recipe from Barefoot Contessa! How bad can that be?

Yes, she is known for making some sinfully delicious recipes, but her apple chutney recipe that she uses to put on top of a pork recipe was deliciously festive for fall. I had to share it with you. Click HERE for the original, full recipe.

I modified the recipe slightly.

You could make this and keep it for the week to put on top of pork tenderloin, chicken, or oatmeal in the morning.

apple compote

Apple Chutney Recipe

Ingredients:

  • 1/2 medium/large yellow onion, chopped
  • 1 Tbsp. olive oil
  • 2-2 1/2 tablespoons minced or grated fresh ginger
  • 1 cup freshly squeezed orange juice (4 oranges) or 100% juice
  • 1/2 cup apple cider vinegar
  • 1/4-1/3 cup water (as needed)
  • 1/2 cup light brown sugar, lightly packed
  • 2-4 Tbsp. honey
  • 1-2 teaspoon whole mustard seeds
  • 1/4 teaspoon crushed red pepper flakes
  • 11/2 teaspoons salt
  • 3 large Granny Smith apples, peeled, cored, and ½-inch-diced
  • 1/2 cup dried cranberries (optional)

Directions:apple chutney

  1. Chop up your onion, and add to medium saucepan and saute with olive oil on medium-low heat.
  2. Meanwhile, chop the ginger and prepare the apples.
  3. Add the ginger, mustard seeds (whole), red pepper flakes, and salt to the saucepan and stir to combine. Heat about 3 minutes.
  4. You can add the apples to the saucepan as you dice them for convenience.
  5. Add the sugar and honey to the saucepan, then the liquid ingredients (apple cider vinegar and juice). I also added a splash of water because you may need more liquid.
  6. Heat all of the ingredients on a simmer for about 45 minutes-1 hour.

This recipe makes the house smell so good from the ginger and citrus. If you are going to use this for an oatmeal topping, I could see a pinch of cinnamon being a tasty addition.

pork with apple chutney

Or, use as a meat topping!

Atlanta Nutritionist

Turkey Stuffed Acorn Squash

Ever since I had stuffed acorn squash at Sunflower Cafe in Atlanta, I had been wanting to re-create it at home. The original version I had was stuffed with garlicky kale, beans, walnuts, rice, and cranberries. I switched it up and created a squash stuffing with what I had already at home.

Did you know: Acorn squash is an excellent source of vitamin C!

turkey stuffed acorn squash

Turkey Stuffed Acorn Squash

Ingredients:

  • 2 medium acorn squash, cut in half and seeds scooped out
  • olive oil
  • salt and pepper
  • 1 lb. ground turkey
  • 4 cloves garlic, minced
  • 1 tsp. thyme
  • 2 tsp. oregano
  • 2 tsp. basil
  • 1 tsp. crushed red pepper
  • 12 oz. fresh spinach or frozen spinach if you do not have fresh (or you could use any leafy green)
  • 1/3 cup chopped pecans
  • 1/3 cup dried cranberrieshow to cook acorn squash
  • butter for topping

Directions:

  1. Preheat the oven to 400 F. First, you will have to prepare the squash. Slice them in half, scoop out the seeds, then I like to slice off the bottoms so that they sit flat in the baking dish.
  2. Drizzle olive oil over the squash and add a pinch of salt and pepper. Bake the squash for 45 minutes (up to 1 hour until the skin is soft enough that you would eat it).
  3. Meanwhile, cook your ground turkey in a saute pan with the seasonings and olive oil.
  4. Add the spinach to the turkey cooking, and wilt down, or cook into the turkey mixture for about 7 more minutes.
  5. Add the pecans and cranberries, and continue to cook on medium for 5 more minutes. Set aside.
  6. When the squash is done, fill it with the turkey filling and add any leftover filling to the sides of the baking dish. Top everything with pats of butter (or a butter substitute of your choice–I use a light whipped butter).
  7. Bake 10 more minutes, and remove from the oven.

stuffed acorn squash

Some wonder if you can eat the skin. Well, you can! As long as you cook it long enough so that it softens. I love the colors of the yellow, greens, and reds–it looks so festive for fall!

Zucchini Soup Made with Cashews

I have been loving using cashews as a “cream” instead of conventional cow’s milk cream. The cashew cream gives foods a decadent nutty flavor. Plus, it is approved on my LEAP diet.

I came up with this zucchini soup recipe that is made with cashews and is perfect for the cool weather ahead! And it is a pretty easy recipe!

It can be made vegan if you use vegetable stock instead of chicken stock. This recipe is also gluten free if you use gluten free stock. Dairy free as well.

zucchini soup made with cashews

Zucchini Soup Made with Cashews

Ingredients:

  • 1-2 Tbsp. olive oil
  • 1 yellow onion
  • 4 cloves garlic, minced
  • 5-6 zucchini, chopped into chunks
  • 1 tsp. thyme
  • 1 tsp. rosemary
  • 1 Tbsp. dried basil
  • 1 Tbsp. oregano
  • 4 cups chicken or vegetable stock of your choice
  • 1/2 cup raw cashews
  • 1 cup frozen corn
  • salt and pepper
  • Fresh rosemary or basil to garnish. Another garnish option: Swirl with a dollop of sour cream if you like.

Directions:how to cook zucchini soup

  1. In a large soup/stock pot, add your olive oil and heat on medium. Add your onions and salt and pepper and cook about 5-7 minutes. Meanwhile, chop your zucchini.
  2. Next, add your garlic, cashews, zucchini, and seasonings. Cook 5-7 more minutes.
  3. Add the vegetable stock and bring to simmer.
  4. Cook about 30 minutes. Then, with an immersion blender, puree the soup mixture. If you do not have an immersion blender, pour the soup into a blender and puree (but, be careful since the contents will be extremely hot!).
  5. Next, add the corn to the soup in the pot. It is OK if the corn is still frozen as it will thaw quickly. Cook 10 more minutes, and serve. Or, refrigerate for later.
  6. Garnish with rosemary or basil.

Yum!

healthy zucchini soup

Atlanta Nutritionist

Sweet Drops Liquid Stevia

Great alternative to 500 calorie lattes!

Great alternative to 500 calorie lattes!

Sweet Leaf was kind enough to send me two bottles of their Sweet Drops Liquid Stevia to try out. I got the peppermint mocha and English toffee! I had never tried them before because I thought, “what’s the point? I use plain stevia to sweeten some foods, why do I need different flavors?”

Well, they come in handy when you are wanting a sweeter guilt-free treat!

Positives: Natural, Zero Calories, Zero Sugar, Gluten Free, fun flavors, guilt-free

There are many more positives to the Sweet Drops than negatives! There are so many different flavor options, and you don’t have to worry about junk ingredients.

Negatives: Mild bitter aftertaste (because they use real stevia extract), Cost (but, you do get 288 servings in one bottle!).

Don’t let the size of the bottle fool you. There are plenty of servings in one bottle. Even though the price tag is higher than plain stevia, it may be worth it for those of you who like more flavor to your coffee, or sweet treats.

My Recommendations

If you are using this in coffee, start with 3 drops, and stir. Then, add 2 more drops, stir and see how it tastes. You can easily add too many drops and make it too sickeningly sweet. I like to use about 3-4 drops per cup of coffee, and it is just enough to get a hint of flavor. And make sure to stir before tasting. I found out that if you don’t stir your beverage, the flavor doesn’t distribute and sits at the bottom of the mug of coffee.

Other Ideas for Sweet Drops: Add to a smoothie, or mixed drink. Add to a sweet potato instead of brown sugar. Add to tea, or even add to plain yogurt! I could see using the peppermint mocha drops for baking some festive cookies.

Sweet Leaf even has some recipe ideas HERE.

You can buy Sweet Drops at your local grocery store, or health foods store, or online at their website.

Dairy-Free Butternut Squash Soup

In the past, I didn’t like winter squashes, but over the last year I have come to love all squash. I especially love squash soup!

To get in the mood for fall, I decided to make some butternut squash soup. I tried my own variation by using cashews as the creaminess in the soup, and coconut milk instead of cow’s milk or cream. I actually prefer this recipe since it has more depth of flavor from the nuts and coconut! But, if you prefer regular milk, then you can substitute it equally for the coconut milk, and substitute in some yogurt or cream for the cashews.

Dairy Free Butternut Squash Soup

Get your ingredients ready:

squash soup ingredients

  • 1 butternut squash
  • 1 cup raw cashews (I buy them in the bulk section of the grocery store)
  • 2 Tbsp. olive oil
  • 1 yellow onion
  • 3-4 cloves of garlic, minced
  • 2 Tbsp. fresh ginger, chopped
  • 2 tsp. dried basil
  • 2 tsp. dried cumin, ground
  • 2 tsp. dried coriander, ground
  • 1 tsp. dried rosemary
  • salt and pepper
  • 4 cups vegetable stock (or chicken stock) Note: To make this gluten free, make sure to buy a gluten free stock (most store brands contain gluten)
  • 1 cup coconut milk (make sure it is unsweetened, plain, not lowfat)
  • honey (I always use local honey) for drizzling on top of soup upon serving (omit to make this vegan friendly and try maple syrup instead)
  • rosemary for garnish (optional)

Directions:

  1. In an extra large saucepan (one large enough for a lot of soup), heat olive oil on medium-low and add onions with a pinch of salt and pepper. Cook until they soften and turn a little golden (about 7-10 minutes).
  2. Meanwhile, using a vegetable peeler, peel the outer skin of the squash, like so:
    how to peel butternut squash
  3. Next, cube the squash. Remove the seeds. Tip: I simply cut out the parts of the squash that have a lot of seeds.
    how to cut butternut squash
  4. In your saucepan, add the cashews and all seasonings, and garlic. Stir and cook about 5 more minutes.
  5. Add your cubed squash to the saucepan. Stir to combine.
  6. Add 4 cups of stock to the saucepan, and cover on medium-low. Cook at a simmer for about 30-40 minutes.
  7. Using an immersion blender, blend the soup. If you don’t have an immersion blender, you can use a standard blender, but be very careful because your soup will be HOT!
  8. Stir in your coconut milk. Check consistency. If you would like a thinner consistency, add water or more coconut milk.
  9. Serve with a drizzle of honey on top!

dairy free butternut squash soup

Atlanta Nutritionist

Daiya Cheese Review

I have always been a skeptic of non-dairy cheeses. I always just thought they were frankenfood. Daiya recently contacted me to see if I would be interested to try their “cheese”, and I happily agreed because it would be a great way to test out the product and see if I can stop calling it “frankenfood”. I was especially interested in Daiya cheese since it is gluten free, dairy free, and soy free–perfect for those with allergies and/or food sensitivities.

Daiya cheese review

You may ask, well what could it be made out of? Tapioca flour, oil, and pea protein mainly.

Ingredients: Filtered water, tapioca and/or arrowroot flours, non-GMO expeller pressed canola and /or non-GMO expeller pressed safflower oil, coconut oil, pea protein, salt, vegan natural flavors, inactive yeast, vegetable glycerin, xanthan gum, citric acid (for flavor), titanium dioxide (a naturally occurring mineral).

I don’t have a problem with any of these ingredients. So far, so good.

Nutrition Facts: (1/4 cup serving) 90 calories, 6 g fat, 7 g carbohydrate (1 g fiber), 1 g protein, 280 mg sodium.

I would categorize this product as 1 fat serving.

Taste and Texture

I tested out the cheese on top of some broccoli and cooked it right next to real cheddar cheese (picture on top). The middle cheese is the Daiya mozzarella shreds, and the bottom is the Daiya cheddar shreds. You can see how real cheddar cheese sinks into the vegetable. The other melts right on top.

Daiya cheese review

But, yes, it does melt! It melts pretty well, too. I would say it melts much better than fat free cheese. I would prefer this non-dairy cheese over fat free cheese any day.

The taste is pretty darn good for a fake cheese product. It almost reminds me of the taste of nutritional yeast. I would say that Daiya did an excellent job creating a healthier cheese analog for those who can not eat dairy and are looking for something that reminds them of cheese.

I prefer the “cheese” not fully melted. When it completely melts it almost starts to taste slimy because of the oil, but that is understandable. So, I just make sure to add my Daiya at the very end of cooking so that it does not fully melt.

non-dairy cheese

I also recommend nut “cheeses” for those who can not eat dairy, but can eat nuts. Cashew “cheeses” are super tasty. I love to make cashew cream sauces for pasta and other dishes. I would rate nut cheeses as my number one favorite cheese alternative, and then Daiya would be number two!

Have you tried Daiya yet?

Healthy Slow Cooker Chicken with a Kick!

I call this Mexi-chicken because I don’t really know what to call it! Haha.

It is very simple–mostly a can of Rotel, seasonings, and chicken! Super easy and great for weeknight meals.

slow cooker chicken

healthy slow cooker chicken

I added my chicken on top of a bed of lettuce and added avocado. But, you could also use a tortilla and make tacos. Whatever you prefer!

Healthy Slow Cooker Chicken

Ingredients:

  • 4 small-medium chicken breasts (about 1 lb.)  TIP: It is OK if your chicken is still frozen; it will cook perfectly
  • 1 can of Rotel
  • 1 yellow onion, sliced (I forgot to add to mine this last time!)
  • 1-2 tsp. olive oil
  • 1-2 tsp. cumin
  • 2 tsp. minced garlic
  • 1 tsp. chili pepper seasoning
  • 2 Tbsp. of your favorite hot sauce if you like it extra spicy OR add 3 chipotle peppers in adobo sauce (minced)
  • salt and pepper

Directions:

  1. Turn your slow cooker on high.
  2. Add all of your ingredients to the slow cooker. Cook for about 30 minutes, then turn to low, and continue to cook about 5-6 more hours.
  3. Shred your chicken with two forks. Turn down to the keep warm setting. Serve when ready!

So easy!

Atlanta Nutritionist

Cilantro Pesto Black Bean Pasta

black bean pasta nutrition

I discovered this amazing black bean “pasta” at Costco the other week, and I cooked it up for the first time yesterday! I love it! It tastes great, holds its texture nicely, and is packed with excellent nutrition.

Black Bean Pasta Nutritionblack bean pasta

Per 2 oz. serving

Calories: 180

Fat: 2 g

Carbohydrate: 17 g

Fiber: 12 g

Sugar: 5 g

Protein: 25 g

As you can see, 2 oz. will give you 25 grams of protein! This is great for those who are trying to eat more plant proteins. And, it is loaded with fiber as well. Plus, 2 oz. gives you 36% of your daily value for iron–again, a great nutrient to look for when eating less meat.

Well, I was trying to decide what kind of sauce to make with this black bean spaghetti. So, I came up with my own recipe. I created a pesto in-between and Italian pesto and something with a more Latin flavors.

black bean pasta recipe

Cilantro Pesto Recipe

with black bean pasta

Ingredients:

  • 1-2 cup fresh spinachcilantro pesto recipe
  • 1 large bunch of cilantro, rinsed and some stems removed
  • 1/2 cup fresh basil
  • 3 gloves garlic
  • 1/4 cup raw/plain almonds
  • Juice of 1 lemon, and 1 tsp. lemon zest
  • 1/4 cup extra virgin olive oil (possibly more as you blend)
  • 2 tsp. coriander
  • 1-2 tsp. cumin
  • pinch of salt and pepper
  • 8 oz. black bean pasta (I only cooked about 2-3 oz for myself, and then had extra sauce leftover. So, you could cook however much pasta would be good for you. This recipe will make enough pesto for 6 people approx)

cilantro pestoDirections:

  1. Add all of your ingredients except the olive oil and pasta to a large food processor.
  2. Pulse the processor until you have chopped your ingredients to combine them. Next, drizzle in your olive oil while you let the food processor run. It will become creamier and combine better.
  3. Take the top off, and stir the pesto. Then, blend once more.
  4. Next, prepare your black bean pasta according to package directions (cooks in about 7-8 minutes).
  5. In a saute pan, add your pesto, heat for about 2 minutes, then add your cooked pasta and combine while on a low heat for 2 more minutes. Serve warm!

black bean spaghetti

An added benefit of this recipe is that is friendly to food sensitivities as it has no dairy, no gluten, no soy, no corn, no wheat, no egg! And it’s delicious!

Healthier Spice Mixes

Healthy Solutions Spice Blends was kind enough to send me 4 seasonings to try.

I received a salmon with dill seasoning, herb crusted tilapia seasoning, encrusted haddock seasoning, and a burger seasoning.

healthy solutions spice blends

They are comparable to Mrs. Dash seasonings, except I would say they have more spices in them, and even more flavor. Most of their seasoning mixes has no salt added! So, if you like to monitor how much sodium is in your diet, these would be great. Another positive is that the seasonings are all natural and contain no filler or MSG!

I enjoyed the tilapia seasoning which had excellent lemon flavor. I used the burger seasoning in a turkey burger to add flavor. The spice mixes make my job easier cooking in the kitchen.

Here is the salmon I tried with the dill salmon seasoning:

healthier spice mixes

I enjoyed it, but next time I would not poach the fish with this seasoning. I think I would cook it over the stove-top with some olive oil, and it would be even tastier!

The only thing I would say is that there is no allergen information on the packets, so if you have any sensitivities, be cautious. However, most seasonings appear to be free of gluten.

What are your favorite spice mixes?

Atlanta Nutritionist

Healthier Slow Cooker Frittata

I was surprised how well this recipe turned out! I didn’t think it would work well in the crock pot. I managed to take an unhealthier recipe and turn it into a healthier slow cooker frittata!

Healthier Slow Cooker Frittataslow cooker frittata

Ingredients

  •  1 bag frozen hash browns (I used the Alexia brand). *You will use half the bag if it is a smaller crock pot, and you will use the whole bag if it is a large crock pot.
  • 7-10 oz. approx of a breakfast chicken or turkey sausage (I found one with no nitrites)
  • 1 small onion, diced
  • 2 bell peppers (1 orange, 1 red), diced
  • 9 eggs (for a smaller crock pot) OR 12 eggs (for a larger crock pot)
  • 1/2-3/4 cup skim/nonfat milk
  • 1 cup smoked part skim mozzarella or provolone, shredded
  • 1 cup 2% shredded sharp cheddar cheese
  • salt and pepper to season

Directions

  1. I recommend baking this overnight (plan on it cooking on low for 8 hours). Or, you could make it in the morning to have for a dinner!
  2. This is a layered frittata. Layer the bottom of the crock pot with half of your hash browns (about a quarter of the bag if your slow cooker is smaller). Then, add half of your peppers and onions, and half of your sausage. Add your mozzarella. Then, begin the next (and last) layer. Top with the cheddar cheese.
  3. Whisk your eggs and milk together. Add salt and pepper. Pour the egg mixture over top of the frittata. I know this will look odd, but it will all soak and combine together. Don’t worry!

healthier slow cooker frittata

What makes this recipe healthier are the more natural ingredients, and I doubled the amount of peppers that I put in. In addition, I used less cheese, and a few lighter options. And the sausage was natural, and contained less fat!

crock pot breakfast casserole