White Bean Shakshuka

Whip up this one-pan smoky White Bean Shakshuka for a weekend brunch, but it is just as good for breakfast, lunch, and dinner!

cast iron skillet with white bean shakshuka with a piece of bread

What is Shakshuka?

Shakshuka is a Mediterranean meal of poached eggs in a simmering tomato sauce with spices.

The beauty of this dish is that you can play around with the ingredients to customize it for your preference. I’ve even made a green shakshuka before!

Why you should always keep a well-stocked pantry.

Writing this blog post now, we are in the midst of COVID-19. We are taking fewer trips to the grocery store and may need to rely on pantry staples to create nutritious meals around. Mealtime inspiration is just a can opener away.

cast iron skillet with shakshuka

Is canned food healthy?

Canned foods are an easy, cost-effective way to eat healthy year-round. They are a simple, realistic way people can incorporate nutrients into meals.

Nutritionally speaking, canned food is comparable to its cooked fresh and frozen counterparts. Canned fruits and vegetables are packed at their peak of harvest, which means they are packed at their peak nutrient value. Crops that go directly from the field to the processor often retain vitamins better than those that travel hundreds of miles across the country and sit for days in produce bins. (resource)

portion of white bean shakshuka on a ceramic plate

What ingredients give this shakshuka a smoky flavor?

The smoky flavor mainly comes from two ingredients in this recipe – the fire-roasted tomatoes and smoked paprika.

  • Fire-Roasted Tomatoes
    Fire-roasted tomatoes are made by charring the tomatoes over a flame before they’re diced and canned. You may even see little black flecks within your can. That is from the tomato making direct heat with the flame creating that smoky flavor.
  • Smoked Paprika
    Smoked paprika is made from pimiento peppers that have been dried and smoked over an oak fire, then ground into a fine powder, creating that earthy and smoky taste.
Cast iron skillet with a brunch recipe scooped with a wooden spoon

What equipment you need to make shakshuka:

  • Cast iron skillet or oven-safe pan* (see FAQ below if you don’t have one!)
  • Cutting board
  • Knife
  • Wooden spoon
  • Measuring spoons
  • Can opener
  • Colander
plate of tomato sauce mixture with an egg and bread
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White Bean Shakshuka

  • Author: Chef Julie Harrington, RD
  • Prep Time: 10
  • Cook Time: 15
  • Total Time: 25 minutes
  • Yield: 4 1x

Description

Whip up this one-pan smoky White Bean Shakshuka for a weekend brunch, but it is just as good for breakfast, lunch, and dinner!


Scale

Ingredients

2 teaspoons olive oil
1 medium sweet onion, diced
4 cloves garlic, minced
1 teaspoon smoked paprika
1/2 teaspoon oregano
1 tablespoon tomato paste
1 (28 oz) can fire-roasted crushed tomatoes
1 (15oz) can cannellini beans, drained and rinsed
2 cups packed baby spinach
4 large eggs
Salt, to taste Pepper, to taste
1/4 cup feta crumbles
2 tablespoons fresh parsley, chopped
Red pepper flakes, if desired
Crusty bread or pita, for serving


Instructions

  1. Preheat the oven to 375 degrees Fahrenheit. Heat olive oil in a large oven-safe skillet, preferably cast-iron over medium-high heat. Add onions and cook 2-3 minutes until tender and translucent. Add garlic and cook an additional 30 seconds.
  2. Add the smoked paprika, oregano, and tomato paste, consistently stirring for 1-2 minutes or until fragrant. 
  3. Pour in the crushed tomatoes with their juices, beans, and spinach. Reduce the heat to maintain a gentle simmer, and cook for 5 minutes to give the flavors time to come together and spinach has wilted.
  4. Turn off the heat. Use the back of a spoon to make a well in the tomato/bean mixture and crack the egg directly into it. Gently spoon a bit of the tomato mixture over the whites to help contain the egg. Repeat with the remaining eggs. Sprinkle with salt and pepper, to taste. 
  5. Transfer the skillet to the oven and bake for 8 to 12 minutes. They’re done when the egg whites are an opaque white and the yolks have risen a bit but are still soft. They should still jiggle in the centers. (Keep in mind that they’ll continue cooking after you pull the dish out of the oven.) Cook to preferred doneness.
  6. Transfer the hot skillet to a heat-safe surface like the stove. Top with crumbled feta, fresh parsley, and red pepper flakes, if desired. Serve in bowls with crusty bread or pita on the side.

Notes

Don’t have an oven-safe pan or cast-iron pan? No problem! Once you have cracked the eggs into the skillet, lower the heat and place a lid on top and cook until the desired doneness.

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plate of white bean shakshuka with poached egg and a slice of bread

FAQ:

What if I don’t have a cast-iron pan?

Not a problem! Once you have cracked the eggs into the skillet, lower the heat and place a lid on top and cook until the desired doneness.

What if I can’t find fire-roasted tomatoes?

You can use regular crushed tomatoes for this recipe! If you are looking for an extra smoky flavor, then add a little extra smoked paprika.

What if I don’t prefer the smoky flavor?

Use plain crushed tomatoes and paprika (not smoked).

Balsamic Marinated Skirt Steak

This post is sponsored by The Beef Checkoff. Thanks for supporting brands that make this blog possible!

For the novice chef, cooking beef can sometimes be intimidating. What cut to choose? What cooking technique would work best? Is beef healthy to serve my family?

I’m here to help answer many of these questions for you, but you can also utilize the resource Chuck Knows Beef. Powered by Google Artificial Intelligence, Chuck is the new virtual go-to expert on all things beef. Chuck can be easily accessed at ChuckKnowsBeef.com or by simply enabling Chuck Knows Beef with Amazon Alexa or Google Home Assistant devices. You will have a beef expert on hand whenever you need it!

For busy families everywhere, there is nothing more challenging than getting a balanced meal on the table each night. A simple marinated skirt steak is a flavorful and quick dish that can be whipped up any night. Pair with a side of your favorite veggie and grain for a complete meal.

The purpose of a marinade

First, what is your marinade for? There are two purposes for a marinade – to infuse flavor and/or to tenderize the cut of meat which all comes down to the time the cut of meat is being marinated.

Just looking to add flavor? Marinate for 15 minutes to 2 hours. Looking to tenderize cuts? Marinate for 6 to 24 hours.

ingredients for Balsamic Marinated Strip Steak recipe on a marble slab

What is the most affordable cut of beef? How do I cook it?

Aside from ground beef, the cuts that are typically most affordable come from the end meats – chuck and round. These are also typically less tender cuts and benefit from slow cooking with moist heat. Roasting, stewing, braising, etc.

Head over to Beef It’s What’s For Dinner for more information.

computer graphic with information about affordable beef cuts for families

Besides ground beef, which cut of beef is the easiest to work with that is “forgiving” for a novice chef?

Slow roasting end cuts from the chuck or round can be a simple starting point for those just starting to cook beef. If grilling a steak, be sure to choose a cut at least ½ inch thick to avoid overcooking with high heat. Sirloin steak and strip steaks are both forgiving and economical cuts, to begin with.

What are the temperatures for rare, medium-rare, and medium for my steak? Should I pull it from the grill before that since it still cooks after it is removed?

The USDA cooking guidelines are as follows: For medium rare the temperature should read 145°F, the temperature for medium steaks should read 160°F, and well done is 170°F. Ground beef should always be cooked to an internal temperature of 160°F. Steaks and roasts will continue to cook and rise 5ºF to 15ºF after removing from the cooking source.

Here is more information about cooking temperatures

Balsamic Marinated Strip Steak with green beans on a white plate

Why does my beef always come out dry?

Usually, the reason for dry beef is overcooking. Thinner cuts of beef tend to cook more quickly so consider reducing the heat and the time over the heat for thinner cuts. Overcooking roasts in a crockpot or oven, even when adding liquid, can also cause the meat to be dry. Another good tip is to match the cut of beef with the appropriate cooking method. End cuts from the chuck and round will usually benefit from moist cooking methods while well-marbled middle meat cuts from the rib and loin can be cooked with dry heat.

Not sure what cooking method is best? Ask Chuck or see more information here.

What’s the difference between grass-fed and organic beef?

Organic beef means the cattle meet the strict guidelines set forth by the USDA for the type of feed they consume and the supplements/medications they are given (or not given). The feed must be certified organic but that could include both grasses and grains. Organic beef is never given antibiotics or administered hormone implants.

Grass-fed beef is harder to define as the USDA no longer recognizes an official certification for grass-fed/finished cattle. Therefore, the definition can vary depending on the adopted standards of the beef producer. In general, grass-fed (technically grass-finished) beef is raised solely on grass feed stuffs without the addition of grain. Grass-fed is not necessarily organic but often is.

Learn more about beef labeling here and utilize this infographic for more details.

How do I reheat leftovers without causing the beef to become tough and chewy?

Reheating beef can be challenging – especially if it was prepared to medium-well or well done, to begin with. Microwaving beef is typically not recommended. Steaks and roasts can be reheated in the oven at a lower temperature of 200 – 250 degrees. An alternative to reheating a roast or steak is to consider slicing it thin and enjoying over a salad or as a sandwich.

Balsamic Marinated Strip Steak with green beans and almonds on a white plate

I have high cholesterol. Is it still okay to eat beef?

Research shows that a heart-healthy diet and lifestyle that includes lean beef, even daily, improved cholesterol levels. About half the fatty acids found in beef are called monounsaturated fatty acids, the same kind found in olive oil, and, as part of a heart-healthy diet, can reduce cholesterol levels.

I’m unsure to feed my family beef because of the hormones. What is the truth?

All hormones used in beef production must be approved by the U.S. Food and Drug Administration (FDA).  It starts with a comprehensive, multi-step scientific review process. If a product fails even one test or step in the process, it will not be approved.

The FDA and the United States Department of Agriculture (USDA) oversee the safety of food products. The FDA sets a tolerance on hormone residue levels that can be found in food. The USDA conducts random sampling of beef to check for residues.

Extensive research shows that supplemental hormones are metabolized quickly and clear an animal’s system before entering the food supply.  Furthermore, decades of research have looked at the effect of using hormones in livestock production, but none have found any human health impact.

Learn more about hormone usage in cattle ranching.

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piece of skirt steak on a white plate with green beans

Balsamic Marinated Skirt Steak

  • Author: Chef Julie Harrington, RD
  • Prep Time: 20
  • Cook Time: 10
  • Total Time: 30 minutes
  • Yield: 4 1x
  • Category: beef
  • Method: grilling
  • Cuisine: American

Scale

Ingredients

1/2 cup balsamic vinegar
2 tablespoons maple syrup
2 tablespoons Dijon mustard
2 garlic cloves, minced
1 teaspoon crushed dried rosemary
1 teaspoon salt, divided
½ teaspoon ground pepper, divided
1 1/2 pounds skirt steak, cut crosswise into 24 equal pieces
1 tablespoon avocado oil


Instructions

  1. In a resealable plastic bag, combine vinegar, sugar, garlic, rosemary, 1 teaspoon salt, and 1/4 teaspoon pepper. Add meat to marinade, and turn to coat. Let marinate at room temperature at least 15 minutes, or cover and refrigerate up to 1 day.
  2. In a grill pan over medium-high heat, add oil. Remove steaks from marinade, allowing excess to drip off. Grill steaks 2 to 3 minutes then flip and cook another 2-4 minutes for medium-rare. Transfer to a plate; cover loosely with aluminum foil, and let rest 5 minutes.

Keywords: beef, steak, skirt steak, dinner, beef checkoff, heart-healthy

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For more information, visit:
https://www.beefitswhatsfordinner.com/
https://www.nybeef.org/

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Blueberry Chia Jam

This Blueberry Chia Jam has now become a staple in my refrigerator. With just four simple ingredients you have a delicious and flavorful jam without excess sugar. Mix and match or combine different berries for a variety of flavor combinations.

Blueberry Chia Jam in a small mason jar with a wooden spoon

HOW TO MAKE CHIA JAM

You might see a few variations of chia jam recipes floating around the internet, but after testing this recipe a few times, here are some tips I’ve gathered.

STOVETOP METHOD

Simply heat frozen berries and water over low-medium heat and gently simmer for the berries to defrost and their natural sugars begin to breakdown. Avoid using high heat as the berries will not defrost evenly and the natural sugars of the berries will scorch the bottom of your pan.

Using a potato masher or the back of a fork, mash the blueberries so they burst. The jam may look still very liquidy at this point. Remove from heat and stir in the vanilla extract, chia seeds, and sweetener, if using. The chia seeds thicken the jam as it rests and begins to cool.

MASHED VS. BLENDED

Simply leave the jam as is, mashed and chia seeds fully intact if you enjoy the texture and a chunkier jam. Or opt for a smoother consistency and pulse in a food processor or blender until you reach the desired consistency.

Blueberry Chia Jam on a slice of whole wheat toast with peanut butter

HEALTH BENEFITS OF WILD BLUEBERRIES

All blueberries are not alike! By nature, wild ones have a more intense flavor, deeper blue color, and 2x the antioxidants than their regular cultivated blueberries.

Ever wonder why you can only find wild blueberries in the frozen department? Wild Blueberries are frozen fresh within 24 hours of harvest when their flavor and antioxidant goodness are at their peak. In fact, tiny, potent wild ones contain less water than regular blueberries, so they freeze better than ordinary, larger blueberries.

FLAVOR VARIATIONS

Utilize this recipe as the base and mix and match with other berries or berry combinations. Try a mixed berry combination using blueberries, strawberries, and raspberries or go for a bold combination of a mixture of cherries and blackberries. Thinking about going tropical and using pineapple or mango? I would recommend using white chia seeds vs. black chia seeds.

ADJUST FOR SWEETNESS

This is a much lower sugar jam than those found on the grocery store shelves. Highlighting the fruits natural sugars is the star of this recipe, but an optional sweetener can be added in if desired.

Blueberry Chia Jam in a small mason jar

HOW TO USE CHIA JAM

Use this jam anywhere you would typically use any jam or jelly. Spread on toast, top on oatmeal, or swirl into yogurt.

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Small mason jar filled with blueberry jam

Blueberry Chia Jam

  • Author: Chef Julie Harrington, RD
  • Prep Time: 2 minutes
  • Cook Time: 10 minutes
  • Total Time: 12 minutes
  • Yield: 10 1x
  • Category: dip/spread
  • Method: stove top

Description

A few simple ingredients and you can whip up this jam in no time. Mix and match with different berries for a variety of flavors.


Scale

Ingredients

1 cup frozen wild blueberries
1/2 cup water
1/4 teaspoon vanilla extract
1 1/2 tablespoons chia seeds
optional sweetener: 1 tablespoon maple syrup or sugar


Instructions

  1. Add frozen blueberries to a small saucepan and heat over low-medium heat, stirring occasionally. Once the berries have thawed and started to break down, use a fork or potato masher to break them down further. 
  2. Stir in vanilla extract, chia seeds, and sweetener of choice, if using. Remove from heat and allow jam to cool and thicken for about 5-10 minutes.
  3. Spoon into a mason jar as is and store in the refrigerator. (Alternative method: Add jam to a food processor or blender and puree until desired consistency is reached. Spoon into a mason jar and store in the refrigerator. 

Notes

Store jam in the refrigerator for up to a week. 

Keywords: blueberry chia jam, jam, chia, blueberries, wild blueberries, low sugar

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Tomato Cucumber Salad

With just five simple ingredients, this Tomato Cucumber Salad will become a regular side dish to serve up with any spring or summer recipe.

Tomato Cucumber Salad in a wooden bowl

Why I love this Tomato Cucumber Salad recipe

Who says salads have to start with a bed of lettuce? We’ve chatted before about how salads don’t have to be boring! What I love the most about this recipe is simple its ingredients, taking less than 10 minutes to put together, and can turn into so many new variations. (see below)

Using mini cucumbers is key

While any kind of cucumber can work in this recipe, I urge you to seek our mini cucumbers, because I think it really makes the recipe. No need to peel the skin. The skin of mini cucumbers is tender and delicate. Just simply slice into coins and they are ready to go.

When I develop a recipe, I always think about the perfect bite. When slicing mini cucumbers into a coin, it takes the same shape and size of the cherry tomatoes so you are able to get everything all in one bite. Plus, it’s more time consuming to peel, seed, and quarter a regular cucumber.

Recipe Tip

If you are using a conventional cucumber, I recommend removing the seeds. Why? Because they are bitter and don’t want any bitterness added to the dish. For a conventional cucumber, peel, scoop out the seeds, slice and cut in quarters for this recipe.
For other cooking tips, go here.

Tomato Cucumber Salad in a wooden bowl

How to make this Tomato Cucumber Salad

  1. Chop vegetables.
  2. Whisk together dressing.
  3. Toss together.
  4. Season with salt and pepper.
    It doesn’t get much easier than that!

Storage Tip

Keep this Tomato Cucumber Salad in an airtight container in the fridge for up to 5 days.

Tomato Cucumber Salad in a wooden bowl

Variations

Additions

Chickpeas: Drain and rinse a can or two of chickpeas and add to the mixture. This will add different textures, plus a good source of plant-based proteins

Feta cheese: I love feta cheese. Hold off on seasoning with salt and pepper at the end after tasting with the feta cheese. Feta cheese will add salt to the dish, so maybe a little sprinkle of pepper will be fine. Also, if making this dish in advance, add feta just before serving.

Red onions: The key is to thinly slice red onions, so they don’t overpower the whole dish. If you are looking for something a little sweeter or more tang, try adding my Quick Pickled Onions.

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baby cucumbers with cherry tomatoes in a wooden bowl

Tomato Cucumber Salad

  • Author: Chef Julie Harrington, RD
  • Prep Time: 10
  • Total Time: 10
  • Yield: 6 1x
  • Category: salad
  • Method: no cook
  • Cuisine: American

Description

Light and refreshing salad to compliment any spring or summer dish. 


Scale

Ingredients

3 cups cherry tomatoes, halved
8 mini cucumbers, sliced into coins
2 tablespoons olive oil
1 tablespoon red wine vinegar
1/4 cup fresh basil leaves, chopped
salt and ground black pepper, to taste


Instructions

  1. Add cherry tomatoes and cucumbers to a large bowl.
  2. In a small bowl, whisk together the olive oil and red wine vinegar. Drizzle over cucumber and tomatoes. Add basil.
  3. Toss everything to coat. Season with salt and pepper, to taste.

Notes

Variations:
– Add chickpeas
– Add feta cheese

Keywords: cucumber, tomato, salad, no cook, vegetables, low carb, recipe

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Sesame, Carrot, & Cucumber Salad

Ribbon sliced vegetables in an Asian dressing is light and refreshing. This Sesame, Carrot, & Cucumber Salad is perfect for warmer weather and also a delicious change from a traditional salad.

Sesame, Carrot, & Cucumber Salad via Chef Julie Harrington, RD @ChefJulieRD - refreshing and light Asian inspired salad. #saladsthatdontsuck #carrot #cucumber #salad #Asiandressing #lowcarb #healthy #recipe

Utilize your vegetable peeler a little more than just removing the skin. No need for a fancy spiralizer. Simply continue to peel using your vegetable peeler to create delicate vegetable ribbons.

What are English Cucumbers?

I specifically used English cucumbers in this recipe. Why? Because English cucumbers (also known as burp-less, seedless, or hothouse cucumbers) taste is less bitter than conventional cucumbers, are milder and almost have a hint of sweetness. You can find them in the produce aisle wrapped in plastic. Conventional cucumbers are waxed protecting their skin, whereas English cucumbers are not and have a thinner more delicate skin that is protected by the wrapping.

Switch it up from your traditional lettuce-based salads and try something new! This quick and easy Sesame, Carrot, & Cucumber Salad is perfect to switch up your salad game in the warmer months.

Want to turn it more into a meal? Try adding shrimp on top.

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Sesame, Carrot, & Cucumber Salad in a white bowl with a vegetable peeler

Sesame, Carrot, & Cucumber Salad

  • Author: Chef Julie Harrington, RD
  • Prep Time: 15
  • Total Time: 15
  • Yield: 46 1x
  • Category: side dish
  • Method: no cook
  • Cuisine: Asian

Scale

Ingredients

  • 2 English cucumbers
  • 2 large carrots, peeled 
  • 1 tablespoon sesame oil
  • 2 tablespoons rice vinegar
  • 1 teaspoon sugar
  • 2 teaspoons low-sodium soy sauce
  • salt and pepper, to taste
  • 1 tablespoon toasted sesame seeds

Instructions

  1. Using a vegetable peeler, peel carrots and cucumbers into ribbons. Combine the cucumbers and carrots in a bowl. Set aside.
  2. In a small bowl, whisk together the sesame oil, rice vinegar, sugar, and soy sauce. Season with salt and pepper, to taste.
  3. Toss the cucumbers and carrots with the dressing. Sprinkle with sesame seeds. Chill for 20 minutes before serving.

Keywords: sesame, cucumber, carrot, salad, no cook, side dish, healthy, low carb

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Instant Pot Steel Cut Oats (+ Freezer-Friendly Tip)

Make mornings easier by meal prepping a batch of Instant Pot Steel Cut Oats for the week and follow a simple freezer-friendly tip to enjoy steel cut oats in just minutes.

steel cut oats in a small white bowl with blueberries and sliced almonds

Who has time to make a fresh batch of steel-cut oats in the morning? If you do, more power to you, but like many, I prefer extra sleep vs. waking up earlier to make breakfast from scratch.

I previously talked about the differences between steel-cut, rolled, and quick oats. Steel-cut oats take the longest to cook. Why? Because the outside layer of the whole grain, the bran, is fully intact. A longer cook time penetrates through the bran creating tender, yet a chewy texture that retains much of its shape even after cooking.

steel cut oats in a metal measuring cup

Instead of spending time each morning making a serving of steel-cut oats meal prep a large batch for the week. Steel-cut oats can easily be made over the stovetop, but I love using the Instant Pot to make steel-cut oats because just add your ingredients, press a few buttons, and done! You don’t have to keep an eye on them, stirring often, to make sure they are not sticking to the bottom of the pot or bubbling over.

steel cut oats in a white bowl with toppings on a marble slab

I prefer to make the batch of steel-cut oats pretty plain because then there is the flexibility to add different toppings to create different flavor combinations. I do enjoy adding a cinnamon stick to the pot and the cinnamon flavor infuses into the oats. (This can easily be done with a few shakes of ground cinnamon too.)

frozen steel cut oatmeal in a jumbo muffin tin

Sometimes the idea of batch cooking can be too repetitive eating the same thing over and over, but instead, utilize this steel-cut oat freezer-friendly tip that can help continue to make steel-cut oats ready in minutes in the morning.

Freezer-Friendly Tip:

After making a batch of these Instant Pot Steel Cut Oats, spray a jumbo muffin tin with cooking spray and scoop about a cup of oats into each muffin tin well. Then add your favorite topping combinations.

Once hardened, dip the bottom of the muffin tin in warm water to help remove the single-serving steel cut oat portions and freeze in a container or bag for later use.

Then, simply add a single-serving portion of oats to a microwave-safe bowl with a few drops of water, and reheat in the microwave.

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Instant Pot Steel Cut Oats in a white bowl topped with blueberries and almonds

Instant Pot Steel Cut Oats

  • Author: Chef Julie Harrington, RD
  • Prep Time: 5
  • Cook Time: 6
  • Total Time: 11 minutes
  • Yield: 6 1x
  • Category: Breakfast
  • Method: Instant Pot

Scale

Ingredients

2 1/2 cups steel cut oats
7 cups water
2 cinnamon sticks (or 1 teaspoon ground cinnamon)


Instructions

  1. Add steel cut oats, water, and cinnamon sticks to the Instant Pot and stir to combine.
  2. Secure Instant Pot lid and close the vent. Set Instant Pot on the manual setting for 6 minutes.
  3. When Instant Pot beeps, allow the pressure to naturally release for 20 minutes.
  4. Remove lid, discard cinnamon sticks, and stir oats to incorporate any water that has risen to the top.
  5. Serve with your favorite toppings. (Combination recommendation: blueberries, sliced almonds, and honey)

Notes

Leftover oats can be stored in the fridge for up to a week or utilize the freezer-friendly method.

Freezer-Friendly Method:
Spray a jumbo muffin tin with cooking spray and scoop about a cup of oats into each muffin tin well. Then add your favorite topping combinations. Once hardened, dip the bottom of the muffin tin in warm water to help remove the single-serving steel cut oat portions and freeze in a container or bag for later use.

Keywords: oatmeal, Instant Pot, steel cut oats, breakfast, cooking tip, oats

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Instant Pot Lemon Ginger Salmon

You’ll be soon adding this easy Instant Pot Lemon Ginger Salmon to your weekly dinner menu rotation.

salmon layered with ginger and lemon in an instant pot

A lot of Instant Pot recipes are used for tough cuts of meat. The function of the Instant Pot creates steam under extreme pressure and forces it’s way to the tough fibers of the meat breaking them down to become tender.

But what if you have an already delicate protein like salmon?

hands holding a bowl of quinoa, salmon, and green beans

You can still utilize the Instant Pot for more delicate proteins like salmon, but the Instant Pot is utilized a little differently.

Instead of searing and submerging in liquid, utilize the steaming rack of the Instant Pot. Add a little liquid on the bottom which will steam the salmon and infuse flavors into the final product. For this recipe, I used vegetable broth and a few sprigs of parsley. Utilize different herbs to infuse flavors.

salmon placed in an instant pot

By simply laying the lemon and ginger on top of the salmon fillet, the flavors penetrate into the salmon fillet creating fresh and vibrant flavors.

While the cooking time is only 3 minutes in the Instant Pot, allow an extra 5-10 minutes for the Instant Pot to come to full pressure, then it begins the three minute cook time.

quinoa, salmon, and green beans in a white bowl with white napkin

Research shows eating seafood two to three times per week reduces the risk of death from any health-related cause. Seafood provides unique health benefits as a lean protein and is the best source for omega-3 fatty acids, which are healthy fats essential to human health and development.

Use this simple and flavorful Instant Pot Lemon Ginger Salmon to help you meet the mark for enjoying seafood 2-3 times each week!

#TeamGoodFat

Embrace the unsaturated fats found in foods such as walnuts, seeds, plant oils, avocados, and fatty fish such as salmon, tuna, trout, sardines, mackerel, and herring.

Fats play an essential role in human health from head (brain) to toe (joints). Replacing just 5 percent of your caloric intake from so-called bad fats (like trans and saturated fat found in red meat) with unsaturated fat from seafood and plant-based foods can reduce your risk of death by 27 percent.
(source)

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quinoa, salmon, and green beans in a white bowl

Instant Pot Lemon Ginger Salmon

  • Author: Chef Julie Harrington, RD
  • Prep Time: 5
  • Cook Time: 3
  • Total Time: 8 minutes
  • Yield: 34 1x
  • Category: dinner
  • Method: Instant Pot

Description

You’ll be soon adding this easy Instant Pot Lemon Ginger Salmon to your weekly dinner menu rotation.


Scale

Ingredients

1/2 cup vegetable broth
1 small bunch of fresh parsley
1 pound salmon fillet (about 1-inch thick)
salt and pepper, to taste
1 small knob (about 2 tablespoons) fresh ginger, sliced
1 lemon, sliced


Instructions

Pour broth and parsley in the Instant Pot and then put in the steamer rack (coated with cooking spray) at the bottom, making sure the handles are extended up.

Place salmon, skin side down, on the steamer rack. Sprinkle with salt and pepper. Layer on pieces of ginger and lemon.

Close the Instant Pot and make sure vent is turned to “Sealing”. Plug it in, press “Steam” and press the + or – buttons to set it to 3 minutes. When the Instant Pot beeps that it’s done, quick release the pressure, being careful to stay out of the way of the steam that will shoot up. Press the “Warm/Cancel” button. Remove lid, and using hot pads, carefully remove rack with salmon and set on a plate.

Serve alongside a whole grain and vegetable for a complete meal. 


Notes

Cooking time may vary. Depending on the thickness of your salmon, 3 minutes is perfect for a fillet that’s about 1 inch at its thickest part.

Keywords: salmon, Instant Pot, dinner, healthy fats, heart healthy

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This post may contain affiliate links. To find out more information, please read my disclosure statement.

Make PERFECT Hard Boiled and Soft Boiled Eggs in the Instant Pot

Do you have an Instant Pot and don’t know where to start? I am still getting the hang of it, but I’ve mastered how to make PERFECT hard-boiled and soft-boiled eggs in the Instant Pot.

Disclosure: This post was sponsored by the American Egg Board and the Egg Nutrition Center. Thank you for supporting the brands that make this blog possible!

Make PERFECT Hard Boiled and Soft Boiled Eggs in the Instant Pot #instantpot #protein #cookingtip #healthy #breakfast #snack #eggs

Did you know?

215,000+ Amazon customers purchased the Instant Pot on Prime Day alone. Now that it’s in everyone’s kitchen they are looking for new recipes to try.

The Instant Pot is a single appliance that does the job of seven (yes, seven!) different kitchen appliances. It can handle the tasks of a slow cooker, electric pressure cooker, rice cooker, steamer, yogurt maker, sauté/browning pan, and a warming pot. Think of all those appliances taking up space in your kitchen that can be replaced by one.

New to using the Instant Pot? Learn about these seven tips of efficiently using your Instant Pot.

While I am still learning all the functions of the Instant Pot, the first technique I mastered was preparing hard and soft-boiled eggs.

Make PERFECT Hard Boiled and Soft Boiled Eggs in the Instant Pot #instantpot #protein #cookingtip #healthy #breakfast #snack #eggs

Don’t fear the yolk!

One large egg has 6 grams of high-quality protein and all 9 essential amino acids. Nearly half the protein is in the yolk so don’t ditch the yolk!

Eggs were once avoided and criticized for their cholesterol content. However, the totality of scientific research has shown no or little effect between dietary cholesterol and cardiac outcomes or markers of heart disease risk in healthy individuals.

Government and health organizations have revised their dietary cholesterol recommendations. The 2015-2020 Dietary Guidelines for Americans place no daily limit on dietary cholesterol intake. Foods like egg yolks and some shellfish are higher in dietary cholesterol but not saturated fats making them a healthful choice along with healthy eating patterns.

Make PERFECT Hard Boiled and Soft Boiled Eggs in the Instant Pot #instantpot #protein #cookingtip #healthy #breakfast #snack #eggs

Why the Instant Pot method works:

Now, I know making hard-boiled eggs on the stovetop is not too challenging, but this Instant Pot method makes it even simpler and in just 5 minutes, they are ready. Plus, there is a science behind why cooking eggs in the Instant Pot make them easier to peel. The reason according to Alton Brown is:

“Eggs that are quickly heated are easier to peel than eggs that are slowly heated, say in cold water brought to a boil. Fast cooking prevents the white from bonding so epoxy-like to the outer membranes. Since pressure steamers can generate temperatures between 230 and 250 degrees F it is suspected that this is actually why folks think they’re magic egg machines.” Also, thorough cooling eases peeling by allowing the proteins in the albumen to fully set and harden, thus preventing tearing.

Make PERFECT Hard Boiled and Soft Boiled Eggs in the Instant Pot #instantpot #protein #cookingtip #healthy #breakfast #snack #eggs

Hard-boiled eggs are something I pretty much meal prep every week for myself. One large egg has varying amounts of 13 essential vitamins and minerals, including choline plus the antioxidants lutein and zeaxanthin, all just for 70 calories.

Hard Boiled Eggs will keep up to a week in your refrigerator. Make a few perfect hard-boiled eggs to create into delicious recipes throughout the week.

A few ways I use hard-boiled eggs are:
  • Pair hard-boiled eggs with avocado and tomato. I usually just add a little salt and pepper, but when I’m looking to add an extra pop of flavor, I add everything but the bagel, sesame seasoning blend.
  • For a filling snack, try my version of a “quick deviled egg”. Scoop out the yolk, mix with hummus and fill back in the egg white.

 

Looking for more recipe ideas?

 

Make PERFECT Hard Boiled and Soft Boiled Eggs in the Instant Pot #instantpot #protein #cookingtip #healthy #breakfast #snack #eggs

(source)

 

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hard boiled eggs on a gray plate

Make PERFECT Hard Boiled and Soft Boiled Eggs in the Instant Pot

  • Author: Chef Julie Harrington, RD
  • Prep Time: 3
  • Cook Time: 5
  • Total Time: 8 minutes
  • Yield: 5 1x
  • Method: Instant Pot

Description

Make PERFECT Hard Boiled and Soft Boiled Eggs in the Instant Pot EVERY. SINGLE. TIME.


Scale

Ingredients

Ingredients:
Eggs (up to as many that can fit in an even layer in your Instant Pot – do not stack)
1 cup water

Equipment:
Instant Pot with the rack


Instructions

Place the rack in the bottom of the pot. Pour the water in the pot. Place the eggs on the rack.

For soft-boiled:
Set Instant pot on high pressure on manual 3 minutes. Quick release placing a towel over the valve. Quickly add eggs to a bowl with cold water and ice until cool enough to hold. Peel right away.

For hard-boiled:
Set Instant Pot on high pressure on manual 5 minutes. Natural release 5 minutes then use quick release placing a towel over the valve. Quickly add eggs to a bowl with cold water and ice until cool enough to hold. Peel right away.


Keywords: eggs, instant pot, meal prep

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Chef Julie Harrington, RD - Culinary Nutrition Consultant of julieharringtonrd.com

Make PERFECT Hard Boiled and Soft Boiled Eggs in the Instant Pot #instantpot #protein #cookingtip #healthy #breakfast #snack #eggs

Want to learn more?

Visit: https://www.eggnutritioncenter.org/
Follow: Instagram & Twitter

Make PERFECT Hard Boiled and Soft Boiled Eggs in the Instant Pot #instantpot #protein #cookingtip #healthy #breakfast #snack #eggs

 

Make PERFECT Hard Boiled and Soft Boiled Eggs in the Instant Pot #instantpot #protein #cookingtip #healthy #breakfast #snack #eggs

Mango Berry Smoothie Parfait

Smoothie or parfait – which do you prefer? Can’t decide? Neither can I! Get these best of both with this Mango Berry Smoothie Parfait.

Mango Berry Smoothie Parfait via Chef Julie Harrington, RD @chefjulie_RD #smoothie #smoothieparfait #tropical #parfait

Disclosure: This post was sponsored by KIND Snacks for a recipe contest with Ahold Foods. This recipe was featured in Stop & Shop and Giants circular week of 9/20/18. Thanks for supporting the brands that make this blog possible!

Do you prefer smoothie bowls or parfaits?

Smoothie Bowls vs. Parfaits

Smoothie Bowls:

Making a smoothie bowl instead of an on-the-go drink can help practice mindful eating and encourage slower eating. It’s easy to suck down a smoothie in a few big gulps. By enjoying a smoothie bowl with a spoon it can help you slow down, be more aware of what you’re eating and pay attention to whether or not you are actually hungry. Plus you can add more toppings!

Parfaits:

A yogurt parfait is typically served in a tall glass with layers of several different ingredients. Yogurt is the star of the recipe, but many add-ins, such as fruit or granola, also make an appearance. I always prefer to make my own yogurt parfaits with ingredients and products I love. Be mindful when ordering a yogurt parfait out, as they are often loaded with added sugars. Also, sometimes if the glass is too narrow I am usually eating layer by layer until there is enough room to mix it all to get every flavor in one bite.

What about getting the best of both worlds create a smoothie parfait!

Mango Berry Smoothie Parfait via Chef Julie Harrington, RD @chefjulie_RD #smoothie #smoothieparfait #tropical #parfait

Most smoothies have bananas as the base. But what if you don’t like bananas? (Hi, Steph – this recipe is for you!) I love bananas, but I often get requests from clients for smoothies without banana based on their preferences.

Banana is often used as the base because it helps create a creamy and smooth consistency of a smoothie. Using the frozen berries with yogurt help mimic that same creamy consistency, but I felt like it was still missing something. By adding a handful of KIND oats & honey clusters gave it a thicker consistency what I was looking for.

Mango Berry Smoothie Parfait via Chef Julie Harrington, RD @chefjulie_RD #smoothie #smoothieparfait #tropical #parfait

This recipe is for anyone who can’t make up their mind what they want to eat. This happens often for me. I can never decide and tend to merge things together, which gave me the inspiration for this recipe.

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clear glass layered with yogurt and smoothie topped with granola

Mango Berry Smoothie Parfait

  • Author: Chef Julie Harrington, RD
  • Prep Time: 10
  • Total Time: 10
  • Yield: 2 1x
  • Category: smoothie, snack

Description

Can’t decide between a yogurt parfait or a smoothie? You don’t have to with this Mango Berry Smoothie Parfait.


Scale

Ingredients

  • 2 cups vanilla Greek yogurt
  • ½ cup frozen raspberries
  • ½ cup frozen strawberries
  • ½ cup fresh mango, cubed (can use frozen)
  • 1 teaspoon ground ginger
  • 1 tablespoon lime juice
  • 1/4 cup mango orange juice (can sub orange juice)
  • ½ cup milk
  • 1 tablespoon unsweetened coconut flakes
  • ¼ cup KIND oats & honey clusters with toasted coconut

(optional) toppings: unsweetened coconut flakes, KIND oats & honey clusters with toasted coconut


Instructions

  1. In a short glass, divide yogurt evenly in the bottom of two glasses.
  2. In a blender, combine raspberries, strawberries, mango, ginger, lime juice, mango orange juice, milk, unsweetened coconut, and KIND oats & honey clusters with toasted coconut. Blend until smooth.
  3. Pour over yogurt and top with unsweetened coconut flakes and KIND oats & honey clusters with toasted coconut, if using.

Keywords: smoothie, drink, snack, yogurt parfait

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Chef Julie Harrington, RD - Where food and love meet in the kitchen @ChefJulie_RD

Mango Berry Smoothie Parfait via Chef Julie Harrington, RD @chefjulie_RD #smoothie #smoothieparfait #tropical #parfait

 

Peach Walnut Crisp

Peach Walnut Crisp is a simple summer dessert recipe, full of juicy peaches and a thick walnut crumb topping that everyone will love. Peach Walnut Crisp via RDelicious Kitchen @rdkitchenDuring the summer months, I love desserts that incorporate fresh produce. Pie is one of my favorite desserts, but my favorite parts are the middle and the crumble on top. Making a fruit crisp is the answer for me!

What’s the Difference Between a Cobbler, Crumble, and Crisp?

Crumbles and crisps are very similar, with the name crumble originating from England. They both contain fresh fruit with a streusel-like topping that gets baked until the fruit is cooked. The original difference between the two lay in the streusel topping: crisps would contain oats and crumbles would not. (source)

 

Peaches are starting to take over the produce department and as I was eating the juiciest peach on my way home from work and dripping peach juice down my arms and all over my car (not the smartest snack choice for the car) when I came up with this recipe idea.
Peach Walnut Crisp via RDelicious Kitchen @rdkitchen

Peaches may be the seasonal featured ingredient of this recipe, but paired with this amazing thick walnut crisp topping, walnuts are the true star. Walnuts are a delicious and versatile ingredient that is the perfect complement to other whole foods for nutritious, tasty recipes.

Did you know?
Unique among nuts, walnuts contain the highest amount of ALA.

 

What is ALA?
Alpha-linolenic acid (ALA), is the plant-based omega-3 essential fatty acid, required by the human body. As one of the best plant food sources of omega-3s, a one-ounce serving of walnuts provides 2.5 grams of ALA. A growing body of scientific evidence is beginning to uncover a variety of benefits that ALA/omega-3s may provide to our bodies. While most nuts contain monounsaturated fats, only walnuts are comprised primarily of polyunsaturated fat (13 grams out of 18 grams total fat). Dietary guidelines recommend that people keep total fat intake between 20 to 35 percent of calories, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids. Walnuts provide important components of a healthy diet – an ounce of walnuts has 2.5 grams of the essential plant-based omega-3 alpha-linolenic acid (ALA), and 4 grams of protein and 2 grams of fiber to keep you feeling full.
Peach Walnut Crisp via RDelicious Kitchen @rdkitchen
I get a lot of questions of how to store nuts in your home kitchen. I turned to the California Walnut Commission to get the most accurate answers from walnut experts!

You can maintain the fresh taste of California walnuts by keeping them cold. Walnuts go rancid when exposed to warm temperatures for long periods of time. Heat causes the fat in walnuts to change the structure, which creates off odors and flavors. Fresh walnuts smell mildly nutty and taste sweet. If your walnuts smell like paint thinner, you know they’re rancid. And if they’re rancid, you should throw them away!

When you bring walnuts home from the store, the best place to store them is in your refrigerator or freezer, depending on when you’re going to use them. If you’re going to use the walnuts right away, place them in your refrigerator. If you’ll be storing them for a month or longer, store them in your freezer. If you buy walnuts in sealed packaging, you can store the walnuts in their original packaging. Once you open the bag, transfer the walnuts to an airtight container to maintain freshness. If you buy bulk walnuts, either in-shell or shelled, place the walnuts in an airtight container for long-term cold storage.
Peach Walnut Crisp via RDelicious Kitchen @rdkitchenHappy baking!

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Peach walnut crisp in a baking dish and white bowl

Peach Walnut Crisp

  • Author: Julie @ RDelicious Kitchen
  • Prep Time: 15 mins
  • Cook Time: 30 mins
  • Total Time: 45 mins
  • Yield: 4 1x
  • Category: Dessert

Description

Enjoy this Peach Walnut Crisp for a sweet (and healthy) treat!


Scale

Ingredients

  • 4 large peaches, peeled, pitted, and sliced
  • 1 1/2 tablespoons arrowroot starch (or cornstarch)
  • 2 teaspoons cinnamon, divided
  • 1/3 cup rolled oats
  • 1 cup walnuts, chopped
  • 2 tablespoons oat flour
  • 2 tablespoons coconut sugar
  • 1/8 teaspoon salt
  • 2 tablespoons maple syrup
  • 2 tablespoons coconut oil (not melted)

Instructions

  1. Preheat oven to 350 degrees F. Coat an 8-inch baking dish with cooking spray. Set aside.
  2. In a large bowl, gently toss peach slices with arrowroot and 1/2 teaspoon cinnamon until evenly coated. Pour in an even layer at the bottom of the baking dish.
  3. In another bowl, combine the rolled oats, walnuts, oat flour, coconut sugar, and salt. Stir to combine. Mix in the maple syrup and coconut oil. Knead with the back of a fork or finger to create a crumb-like texture. Evenly layer on top of the peach slices in the baking dish.
  4. Bake in the oven for 30 minutes, until crumble is golden brown.
  5. Remove from oven and let cool for at least 30 minutes on a cooling rack. This will allow the peach mixture set.

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Chef Julie Harrington, RD - Where food and love meet in the kitchen @ChefJulie_RD

Peach Walnut Crisp by Chef Julie Harrington, RD @ChefJulie_RD #peach #crisp #dessert #crumble #fruitcrumble

This recipe was originally posted in June 2018. The recipe was too good, so nothing changed there. I just spruced up the post with my new website. 

Recipe ReDux