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Low FODMAP Trail Mix

Low FODMAP Trail Mix

Looking for a low FODMAP snack to satisfy those afternoon munchies? Check out this salty and sweet trail mix inspired by one of my favorite packaged snacks – FODY Foods Mockingbird Mix! I don’t know about you, but every afternoon, without fail, I get the […]

Why I Love Canned Tomatoes!

Why I Love Canned Tomatoes!

Did you know it’s American Heart Month AND Canned Food Month? That makes it the perfect time to talk about one of my favorite and most versatile canned foods – tomatoes! Whole, diced, fire-roasted…the tomato possibilities (tomatobilities?) are endless! Why eat tomatoes? Tomatoes contain an […]

Maple Cinnamon Pecan Butter

Maple Cinnamon Pecan Butter

On my last annual trip to visit family in Petersburg, Alaska, I got to experience the delightful little pop-up farmer’s market with produce from the local (“off the grid”) Farragut Farm. I purchased a small bag of snap peas and a jar of pecan butter to take home with me. The snap peas were a beautiful vibrant green, perfectly crunchy, sweet, and juicy. But the real star of the show was the homemade maple pecan butter – creamy, with a hint of sweet and a pinch of salt. The jar was empty within days and I couldn’t stop thinking about it!

My version of this pecan butter is quick to make and easy to eat. Spread on toast or bananas, drizzle on your oatmeal or Greek yogurt, or simply eat by the spoonful. Nut butters are packed with heart healthy fats and a little protein and fiber, so they make a great addition to a well-rounded diet! Bonus – pecans can help lower cholesterol!

 


Print Recipe
Maple Cinnamon Pecan Butter
Prep Time 5 minutes
Cook Time 25 minutes
Servings
cups
Ingredients
Prep Time 5 minutes
Cook Time 25 minutes
Servings
cups
Ingredients
Instructions
  1. Preheat oven to 300 F. Spread pecans in a single layer on a rimmed baking sheet.
  2. Bake pecans for about 25 minutes, stirring halfway. Remove from oven and let cool.
  3. Place toasted pecans in food processor and blend until creamy and smooth (or to desired consistency). Add maple syrup, cinnamon, and salt. Blend until just combined.
  4. Keep refrigerated.
Recipe Notes

NUTRITION PER 2 TBSP: 90 calories, 9g total fat, 1g saturated fat, 0mg cholesterol, 20mg sodium, 3g carbohydrate, 1.5g fiber, 1.5g sugar, 1g protein, 56mg potassium, 35mg phosphorus

Vegan Dark Chocolate Antioxidant Pudding

Vegan Dark Chocolate Antioxidant Pudding

Looking for a quick and delish Valentine’s Day dessert? Whip up this decadent vegan pudding in less than 5 minutes! Not only is this pudding delicious, but you also get a punch of antioxidants from the cocoa powder, goji berries, and cacao nibs – triple threat! […]

Low FODMAP Eleven Madison Park Granola

Low FODMAP Eleven Madison Park Granola

This quick and easy granola makes for a decadent Greek yogurt topping (make it plain because this granola provides plenty of sweetness!) or a savored gift when packed in a mason jar and tied with ribbon. You can also use it as a crunchy chia […]

New Year’s Recipe Round Up

New Year’s Recipe Round Up

It’s that time of the year! Resolutions are made, plans are put into action, new diets are started… Instead of hopping on a new diet, start out the new year with these 15 Dietitian-created recipes!


Healthy Chicken Pot Pie with Biscuits via Meals with Maggie

 

Vegan Loaded Sweet Potato via Kara Lydon The Foodie Dietitian

 

Hearty Lentil Marinara Sauce via Jennifer Hunt at Healthy Inspiration

 

Crispy Garlic Turmeric Parsnip Fries via Bucket List Tummy

 

Southwest Spinach Turkey Poppers with Cilantro Aioli via Stephanie Lee Nutrition

 

Vegan Spiced Baked Beans via Champagne Nutrition

 

Instant Pot Barley, Carrot, and Chickpea Soup via Liz’s Healthy Table

 

Shaved Fennel and Citrus Salad with Orange Ginger Dressing via Chef Catherine Brown

 

One-Dish Spinach Casserole via Passionate Portions

 

Ground-Breaking Grain Bowl via Foods with Judes

 

Turkey Pumpkin Chili via Julie Harrington

 

Zucchini Pizza Boats via Champagne & Paper Planes

 

Wild Blueberry Lemon Nice Cream with Edible Flowers via Amy Gorin

 

Chocolate Oatmeal Fudge Bites via Passionate Portions

 

Creamy Chocolate Peanut Butter “Ice Cream” via Better Is the New Perfect

Morning Glory Breakfast Cookies

Morning Glory Breakfast Cookies

Cookies for breakfast? That’s right! Packed with nutrients, these no-sugar-added cookies make a great breakfast or pre-workout snack. The protein from the pecans and hemp seeds will help keep you full and the carbohydrates from the oats and fruit will give you the energy your body […]

Farro, Apple & Kale Salad with Pomegranate Vinaigrette

Farro, Apple & Kale Salad with Pomegranate Vinaigrette

Hello foodies! It has been a LONG time since my last post – it feels good to be back! I’ve been busy in my dietetic internship on my way to becoming a Registered Dietitian (whoo!). I’ll officially be done at the end of March, which means more […]

Kale Flower Salad

Kale Flower Salad

“Flowers in a salad??” you might ask. These delicate, slightly sweet flowers add a pop of color and flavor to your hardy green salad. My kale plant has grown quite large in the past few years, but this is the first year that it has bloomed. I started Googling if I needed to trim it back or not and came across a few articles that said the flowers were edible! I love trying new foods, so was quite excited to clip a few flowers to nibble.

Kale plant

Since my kale plant also had some new, small kale leaves that were nice and tender I decided to make a kale salad topped with the flowers. So down I went to the garden to harvest enough kale leaves and flowers for a salad or two. Trimming off the flowers also allows the kale leaves to flourish, since the flowers were hogging most of the plants energy (hence the smaller leaves).

Kale flowers

I figured a light vinaigrette would pair nicely with my kale salad. I wanted to use champagne vinegar, but didn’t have any on hand, so went with white wine vinegar. On each kale flower stalk there were also some flowers that hadn’t opened yet, which are apparently called kale rabe – fitting since it resembles broccoli rabe and also kind of tastes like broccoli!!

Kale salad

Not only do these kale flowers pair nicely with kale itself, but they would make a nice addition to any leafy green salad!

Kale salad

KALE FLOWER SALAD

Original recipe

Ingredients:

  • 1 bunch kale or leafy green of your choice
  • 1 bunch kale flowers
  • 1/4 cup white wine vinegar or vinegar of your choice
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 teaspoon honey
  • 1 Tablespoon minced shallot
  • 1 Tablespoon minced fresh oregano or herb of your choice
  • 1/4 cup extra-virgin olive oil

Directions:

  1. Wash and dry greens. Tear or chop into bite site pieces.
  2. Wash and dry kale flowers and pick off of stalk.
  3. Assemble greens and kale flowers in serving bowl or individual bowls or plates.
  4. Combine vinegar, salt, pepper, honey, shallot, and oregano in a small bowl. Whisk to combine.
  5. Whisking constantly, add olive oil in a slow drizzle. At the beginning, the oil should be poured so slow it is almost just a drip. You can increase the speed of your pour as you go. This process emulsifies your dressing, which keeps the oil and vinegar from separating.
  6. Dress your salad to taste!
  7. Additional (optional) tasty toppings: pepitas (green pumpkin seeds), sunflower seeds, slivered almonds, toasted walnuts, crumbled cheese… have fun with it! 🙂

Bon appetit!

Scottish Oat Scones and a Pause

Scottish Oat Scones and a Pause

My Friday morning ritual involves a bitter cappuccino paired with a sweet and flaky Scottish oat scone. In my current work situation I do a lot of grocery shopping at my local food coop (PCC Natural Markets), so I like to treat myself on Friday mornings after my shopping. […]