Have you ever had maca powder? Or heard of it? Maca is a root that dates back thousands of years and can be found in several forms – powder, pill, extract, etc. It is also classified as an “adaptogen.” This trendy term means that the […]
Have you ever used flax meal (aka: ground or milled flax seed)? Flax seeds pack a punch of nutrients! They contain omega-3 fatty acids, fiber, and phytoestrogens. Did you know that omega-3 fatty acids are linked to reduced risk of heart disease? And that phytoestrogens […]
Avocado tartine topped with a 7-minute egg and a generous sprinkle of dukkah. Drool! After a Saturday morning brunch at Vif, a local Seattle cafe and bar in the Fremont neighborhood, I knew I had to recreate their amazingly flavorful dukkah. Not to mention, dukkah makes a great low FODMAP condiment!
The dukkah from Vif had a unique tart flavor that reminded me of sumac. Sumac is a vibrant red spice with a bright citrus flavor. According to The Kitchn, this spice is made from berries from the sumac bush, which is native to the Middle East. It’s also one of the main flavors in za’atar, which is another wonderful spice blend.
In my search of dukkah recipes, I found recipes that use almonds, hazelnuts, pistachios, cashews, and various other spices. My recipe is adapted from Cookie + Kate’s recipe. I swapped sunflower seeds for almonds, keeping it low FODMAP. The Vif version was also heavy on sunflower seeds. I added sumac to give it that bright pop of flavor like the one I had at Vif. Finally, I reduced the salt because I thought it had plenty of flavor without the full amount that the original recipe called for.
Dukkah is traditionally served as a dip for bread and olive oil – but the avocado toast combo is my favorite! Leave a comment below with your favorite dukkah combos!
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NUTRITION PER 1 TBSP: 52 calories, 5g total fat, 0.5g saturated fat, 0mg cholesterol, 37mg sodium, 1.5g carbohydrate, 1g fiber, 0g sugar, 1.5g protein, 47mg potassium, 47mg phosphorus
*To toast walnuts: Preheat oven to 300 F. Spread walnuts in a single layer on a rimmed baking sheet. Bake walnuts for about 25 minutes, stirring halfway. Remove from oven and let cool.
**To toast sunflower seeds and sesame seeds, heat a nonstick pan over low heat. Place sunflower seeds in pan and stir frequently until golden brown and fragrant. Remove from heat and place in bowl to cool. Repeat with sesame seeds - note that these will toast much faster than the sunflower seeds.
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 […]
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 […]
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!
| Prep Time | 5 minutes |
| Cook Time | 25 minutes |
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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
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! […]
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 […]
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
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 […]
