Turkey Pumpkin Chili

Pumpkin isn’t only for sweet recipes. Try switching things up and use pumpkin in a savory cooking application. Start with this Turkey Pumpkin Chili! 

Turkey Pumpkin Chili with a piece of cornbread in a white bowl

How is October already coming to an end? Fall is a busy time for me with conferences and a lot of work travel. Also during this time of year, I’m sure your Pinterest boards are being saturated with pumpkin everything! I am would say I am a self-proclaimed pumpkin lover, but my RD friend Maggie I would nominate as the president of the pumpkin lover’s club. She just came out with a pumpkin cookbook featuring 50 creative pumpkin flavored, shaped, & spiced recipes.

Turkey Pumpkin Chili with piece of cornbread in a white bowl

Did You Know?

A few years back I was at a conference and an RD from Nestle was there speaking about Libby’s canned pumpkin. That brand is a staple across supermarkets nationally. I’m sure many of you, like myself, stock up on Libby’s canned pumpkin this time of year. I was fascinated to learn they exclusively use Dickinson pumpkins, which are a special strain of pumpkins.

Why Dickinson Pumpkins?

Libby’s acquired the rights to the “Libby’s Select Dickinson” pumpkin in 1929 from the Dickinson family who brought it in the early 1800s from Kentucky. If you ever Google “Dickinson pumpkin” images that appear look like a pale, slightly misshapen butternut squash, not the jack-o-lantern pumpkin you may be thinking of. When Dickinson pumpkins are grown and cultivated just right, they yield a sweet, bright orange flesh that’s amazing in dishes from pies to pasta, and a healthier ingredient to swap into some of your favorite recipes.

Confession: One year I was a little too pumpkin obsessed. I ate it in my oats for breakfast, stirred it in my yogurt, made smoothies, breads, soups every. single. day. I had a tad too much beta-carotene and my palms started turning orange. Lesson learned.

While pumpkin is used in sweet applications the majority of the time, pumpkin works well with savory applications. This chili is perfect for someone who isn’t too crazy about super spicy chili. It’s a mellow flavor with a hint of sweet. I feel like chili isn’t complete without a slice of cornbread. I always crumble up the cornbread right into the chili.

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white bowl with turkey pumpkin chili with a piece of cornbread

Turkey Pumpkin Chili

  • Author: Chef Julie Harrington, RD
  • Prep Time: 10
  • Cook Time: 20
  • Total Time: 30 minutes
  • Yield: 6 1x
  • Category: chili

Scale

Ingredients

  • 2 tablespoons olive oil
  • 1 medium onion, diced
  • 3 cloves garlic, minced
  • 1 lb. ground turkey breast
  • 1 1/2 tablespoons chili powder
  • 1 teaspoon cumin
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon cayenne pepper
  • 1 (28 oz) can no salt added diced tomatoes
  • 1 (15 oz) can pumpkin puree (not pie filling)
  • 2 cups low sodium chicken stock
  • 1 (15 oz) can black beans, drained & rinsed
  • 1 (15 oz) can red kidney beans, drained & rinsed
  • pinch of salt and pepper

Instructions

  1. Heat oil in a large pot over medium heat. Add the onion and garlic. Cook until tender, about 5 minutes. Add the turkey, and cook until browned, stirring occasionally.
  2. Stir in the chili powder, cumin, oregano, cinnamon, and cayenne pepper, and cook for 1-2 minutes.
  3. Add in the diced tomatoes, pumpkin, chicken stock and beans, and stir to combine.
  4. Bring the chili to a boil, then reduce the heat and simmer, uncovered, for 20 minutes.
  5. Serve with cornbread.

Notes

This chili freezes well. Make a large batch and freeze half for another time.

Keywords: chili, pumpkin, turkey,

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Chickpea Walnut Sandwich

Get out of your lunchtime rut and make packing lunches more exciting with this Chickpea Walnut Sandwich. 

half of a chickpea walnut sandwich on a cutting board

Ever get in a lunch rut? Need new ideas for packing your kids’ or your own lunch? Are packable noontime options dwindling? Surely you’ve met the ‘What shall I pack for lunch?” question.

sandwich on rye bread with an apple

I always pack my lunch for the next day the night before. If not, I’m typically running out the door and a Siggi’s yogurt, KIND bar, and a piece of fruit are just tossed in my bag on my way out. I don’t mind those “snacky” kind of lunches once in a while, but I’d prefer more of a meal kind of lunch.

chickpea walnut sandwich on rye bread cut in half

Plant-Based Proteins:

This chickpea walnut sandwich is a plant-based tuna/chicken salad makeover. I always try and make sure protein is present at lunchtime to help keep me full through the afternoon. Chickpeas are the perfect pulse for this recipe because the firm texture holds its shape. The addition of the walnuts is key for the crunch factor, while also providing heart-healthy fats.

vegetarian sandwich on a cutting board

Greek yogurt is a great substitute for mayonnaise to trim back on saturated fat and replace it with a boost of protein and calcium instead.

Add to a sandwich, top on a salad, or dip with crackers – this chickpea walnut mixture is versatile to get you out of your lunchtime rut.

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cut in half chickpea sandwich

Chickpea Walnut Sandwich

  • Author: Chef Julie Harrington, RD
  • Prep Time: 15
  • Total Time: 15
  • Yield: 2 1x
  • Category: sandwich

Scale

Ingredients

  • 1 (15-ounce) can chickpeas, drained and rinsed
  • ⅓ cup chopped walnuts
  • 3 tablespoons plain Greek yogurt
  • ½ teaspoon Dijon mustard
  • 1 tablespoon honey
  • 2 tablespoons scallions, thinly sliced
  • salt and pepper to taste
  • 4 slices whole wheat bread, toasted
  • (Optional) Toppings: lettuce, tomato, onion

Instructions

  1. Add chickpeas to a bowl and lightly mash with a fork. (Not too much. We aren’t making hummus!) Add walnuts, Greek yogurt, Dijon mustard, honey, and scallions and mix together. Season with salt and pepper, to taste.
  2. Add a desired amount of the chickpea mixture to the bread and add desired toppings. Top with the other slice of bread.

Notes

Recipe adapted from Minimalist Baker.

Keywords: sandwich, vegetarian, plant-based

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Chicken Pesto Kabobs

Need some new grilling inspiration? Try these simple and flavorful Chicken Pesto Kabobs!

Chicken Pesto Kabobs + learn the difference between charcoal and gas #grills via Chef Julie Harrington, RD @ChefJulie_RD #kabobs #grill #grilling #chicken #pesto #simplerecipe

Fire up the grill! Any grill will do, but there are advantages and disadvantages of using both charcoal or gas grills.

Charcoal vs. Gas Grills – What’s the difference?

Charcoal Grills:

Charcoal grills provide a more distinct smoky flavor along with that amazing backyard aroma. It’s such a tease when I’m running through the neighborhood and all I smell are my neighbors grilling. Scented wood chips or charcoal will add additional flavor. However, charcoal can be a little messy and sometimes tricky to regulate the temperature.

Gas Grills:

Just turn on a switch and your gas grill is fired up and ready to go. You are able to easily regulate the temperature and often gas grills have different settings that you can easily regulate areas of the grill at different temperatures. You won’t really get that smoky flavor, but you are able to cook various items on the grill at the same time.

Chicken Pesto Kabobs + learn the difference between charcoal and gas #grills via Chef Julie Harrington, RD @ChefJulie_RD #kabobs #grill #grilling #chicken #pesto #simplerecipe

I like to create little ribbons for the zucchini to thread on the skewers. Chopped (quartered or in half moons) zucchini works just as fine! I just enjoy the crispy edges of the zucchini ribbons that crisp up from the grilling process.

If you are making zucchini ribbons, just be careful using the mandolin. They can be a tad dangerous. I got into a fight with mine once.

Chicken Pesto Kabobs + learn the difference between charcoal and gas #grills via Chef Julie Harrington, RD @ChefJulie_RD #kabobs #grill #grilling #chicken #pesto #simplerecipe

Grilling is a healthy cooking method

Grilling is a healthy cooking method to prepare your food. It requires minimal added fats and imparts a smoky flavor while keeping meats and veggies juicy and tender.

Recipe shortcut

There is nothing wrong with cooking with convenience. If using prepared pesto this recipe only has 4 ingredients and can be whipped up for a delicious dinner in no time!

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chicken pesto kabobs on a wooden board

Chicken Pesto Kabobs

  • Author: Chef Julie Harrington, RD
  • Prep Time: 1 hour
  • Cook Time: 12 mins
  • Total Time: 1 hour 12 mins
  • Yield: 4 1x
  • Category: Dinner
  • Method: Grilling

Scale

Ingredients

  • 1 cup cherry tomatoes
  • 2 zucchini
  • 1 pound boneless, skinless chicken breasts, cut into 1 inch cubes
  • 1 cup pre-made pesto, divided
  • salt and pepper, to taste

Instructions

  1. In a large resealable bag, combine chicken and ¾ cup pesto; marinate for 1 hour.
  2. Using a mandolin (or carefully cut with a knife), slice zucchini lengthwise.
  3. Remove chicken from the marinade. Thread the cherry tomatoes, zucchini in a ribbon-like pattern, then chicken. Repeat until skewer is filled.
  4. Preheat grill to medium-high heat. Add kebobs to grill, cook gently turning halfway through for about 10-12 minutes or until internal temperature of the chicken reaches 165 degrees F. Season with salt and pepper, to taste.
  5. Brust on additional pesto, if desired. Serve immediately.

Keywords: grilling, grill, kabob, chicken, pesto, simple

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Chicken Pesto Kabobs + learn the difference between charcoal and gas #grills via Chef Julie Harrington, RD @ChefJulie_RD #kabobs #grill #grilling #chicken #pesto #simplerecipe

This recipe was originally posted in July 2016. Content and recipe have been updated.

Grocery Store Finds: March 2018

Ready to see the new items that ended up in my cart this month? Check out this dietitian’s grocery store finds!
Grocery Store Finds via RDelicious Kitchen @RD_Kitchen #grocerystorefinds #rdchat #rdapproved #healthy
I’ve gone to many groceries this month, including ShopRite, Whole Foods, Wegmans, and Trader Joe’s.  I honestly didn’t purposely go to so many this month, but every time I needed to grab something at the store I was near one of them. It’s always like a treasure hunt finding new items to feature. I’m excited to share what I have discovered this month!
Thank you to all of you who have tagged me on Instagram and Instagram stories letting me know about the products you’ve tried from these Grocery Store Finds posts! Keep ’em coming!

Betsy’s Best: Gourmet Cashew Butter with Cardamom & Chia Seeds

Grocery Store Finds from a Registered Dietitians via RDelicious Kitchen @RD_Kitchen #rdchat #rdapproved #wellness #supermarket #grocery #healthy #dietitian Betsy's Best Nut Butter #nutbutter
You guys know I love Besty’s Best gourmet nut butter. Right now, Besty’s Best is only at the Wegman’s near me. I don’t get to that store as often, but when I saw this on the shelves, I just had to buy it! The cashew butter with cardamom and chia seeds are out of this world! The pop of cardamom flavor is definitely unique in a nut butter and delicious! I’ve been adding a dollop to my hot oatmeal lately. It gets all warm and drippy.

Trader Joes: Matcha Green Tea – Single Serve Packets

Grocery Store Finds from a Registered Dietitians via RDelicious Kitchen @RD_Kitchen #rdchat #rdapproved #wellness #supermarket #grocery #healthy #dietitian Trader Joe's Matcha Green Tea #matcha #greentea
I am a coffee lover through and through, but sometimes changing up my routine is refreshing. These little single-serving packets I found a Trader Joe’s are so convenient. I followed this guide to make a matcha green tea latte right at home.

Pamela’s Nut Flour Blend

Grocery Store Finds from a Registered Dietitians via RDelicious Kitchen @RD_Kitchen #rdchat #rdapproved #wellness #supermarket #grocery #healthy #dietitian Pamela's Nut Flour Blend #glutenfree #nutflour #lowcarbI was super intrigued when Pamela’s reached out to see if I wanted to try their new nut flour blend. Pamela’s Nut Flour Blend offers a unique variety of almond meal, coconut flour, pecan flour and walnut flour making it a great source of fiber and protein.I often use coconut flour and almond flour in my recipe creations. I love the idea of adding pecan flour and walnut flour. I’ve never tried either of those before. The blend is free from grains, gluten, dairy, soy, egg, and corn making it vegan and paleo-friendly and a pantry staple for specialty-diets. The Nut Flour Blend can be used in a variety of ways from simple breading to pie crusts, smoothie bowls, yogurt toppings and more! Stay tuned for a recipe that used this flour. I’ve been playing around with one, but I think I can make it better. Make sure to check back!

Trader Joe’s Corn and Chile Salsa

Grocery Store Finds from a Registered Dietitians via RDelicious Kitchen @RD_Kitchen #rdchat #rdapproved #wellness #supermarket #grocery #healthy #dietitian Trader Joe's Corn and Chile Salsa #traderjoes
Trader Joe’s Corn & Chile Tomato-less Salsa has become a staple in my pantry. It’s delicious to simply eat with chips, but we like adding as a topping for our taco nights. It’s sweet with a hint of spice.

Chickpea Crumbs

Grocery Store Finds from a Registered Dietitians via RDelicious Kitchen @RD_Kitchen #rdchat #rdapproved #wellness #supermarket #grocery #healthy #dietitian Chickpea Crumbs #plantbased
Watusee Chickpea Crumbs are amazing and can be used like any other breadcrumb, but adds extra nutritional benefit with simply one ingredient – chickpeas. The texture is more of a coarse texture like panko breadcrumbs. I’ve breaded chicken cutlets with these chickpea breadcrumbs and baked in the oven.

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Grocery Store Finds from a Registered Dietitians via RDelicious Kitchen @RD_Kitchen #rdchat #rdapproved #wellness #supermarket #grocery #healthy #dietitian #plantbased #glutenfree #salsa #protein #lowcarb #nuts #matcha

Oat Flour Pancakes

These pancakes are whole grain and gluten-free, making them a perfect fit for any pancake enthusiast!

oat flour pancakes stacked on a white plate

Why I love Oat Flour Pancakes

I used to be “anti pancake” because I am the worst at flipping them. Really, it was that I was impatient and tried to flip them too early before they set.

When my sisters and I were little, my dad was the only one who was allowed to cut our pancakes. He would keep them perfectly stacked and cut them into perfect triangles. I was more of a syrup dunker than a drizzler. I would take each triangle and dunk it into the “good syrup”. My aunt lives in Vermont and she would send us delicious locally made maple syrup.

gluten free pancakes on a white plate topped with wild blueberries

Using whole grains for pancakes

The problem with pancakes is that I never felt satisfied after eating them. Adding whole grains as the base of pancakes can help solve that solution.

I used oat flour as the base. You could just buy oat flour, but it’s pretty easy to make. Just take rolled oats or instant oats and pulse them in a food processor until they resemble a light fluffy flour. Oat flour still contains all part of the whole grain, but not as dense as whole wheat flour, yielding a fluffier pancake.

oat flour pancakes with blueberries

The secret to creating fluffy pancakes

Vinegar in pancakes? Yes! It’s the secret to help activate the baking powder and helps the pancakes puff and become fluffy.

I’ve tried some other methods like adding seltzer to the batter or whipping the egg whites separately from the egg yolks before combining them. Both methods do work, but I don’t always have seltzer on hand, and mixing egg whites separately makes more messy bowls. I don’t know about you, but the fewer dishes to clean, the better!

Oat flour pancakes cut with wild blueberries

Syrup dunker or drizzler?

Are you a syrup dunker or drizzler? Most of the time I ditch the syrup and use frozen fruit like wild blueberries. When frozen berries defrost they become all gooey and syrupy. Other times, I’ll spread peanut butter or yogurt between the layers. I really just go with what I’m craving at the time.
How do you top your pancakes?

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stack of oat flour pancakes on a white plate with blueberries

Oat Flour Pancakes

  • Author: Chef Julie Harrington, RD
  • Prep Time: 10
  • Cook Time: 10
  • Total Time: 20 minutes
  • Yield: 23 1x
  • Category: pancakes, breakfast

Description

These oat flour pancakes are whole grain and gluten-free, making them a perfect fit for any pancake enthusiast!


Scale

Ingredients

  • 1 3/4 cup oat flour (see notes)
  • 1 tablespoon sugar
  • 2 teaspoons baking powder
  • 2 teaspoons cinnamon
  • ¼ teaspoon salt
  • 1 cup milk (or non-dairy milk of choice)
  • 1 teaspoon vanilla extract
  • 2 teaspoons apple cider vinegar (or white vinegar)
  • 1 tbsp canola oil
  • 2 eggs

Instructions

  1. In a large mixing bowl, combine oat flour, sugar, baking powder, cinnamon, and salt. Stir to combine.
  2. In a medium mixing bowl, add milk, vanilla, apple cider vinegar, canola oil, and eggs; whisk together.
  3. Slowly add wet ingredients into dry ingredients and mix until it just comes together. (do not overmix)
  4. Let batter sit for 5-7 minutes. It will thicken.
  5. Lightly spray a hot griddle with cooking spray.
  6. Use a 1/2 measuring cup to scoop the pancake batter onto the griddle.
  7. Let the pancakes bubble before flipping. Cook until golden brown on both sides.

Notes

Make your own oat flour:
Place either rolled oats or instant oats in a food processor at high speed. Process until it turns into fine oat flour.

Batter makes 6 medium-sized pancakes.

Keywords: pancakes, breakfast, whole grain, brunch

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*This recipe was originally posted in 2014. A new picture has been updated in 2018.

Grocery Store Finds: October 2017 – Pumpkin Edition

There are so many pumpkin flavored items saturating the grocery store shelves during this time of year, so I consulted the ultimate pumpkin guru for this pumpkin edition grocery store find round up.

I’m excited to collaborate with pumpkin loving dietitian, Maggie Michalczyk. You might know her on Instagram as @onceuponapumpkin. I thought I was pumpkin obsessed, but this girl takes it to a whole other level. I rely on her to keep me up to date on all the new pumpkin items hitting the grocery store shelves. Without further ado, I’ll let Maggie take it away with her pumpkin edition Grocery Store Picks for this month.

____________

As I sit down to write this, I’m finding it harder than I thought to narrow down my list of best pumpkin grocery store finds. As you know if you’ve walked into any grocery store since August, pumpkin spice mania is in nearly in every aisle in some way, shape or form. I’m talking chips, cheese, meats (yes, meats!), and air fresheners just to name a few. And while I’ll try anything pumpkin once, this list is full of staples in my pumpkin pantry that are worth hunting down this pumpkin season! I included some for their high nutrition, and some for their uniqueness and pumpkin taste alone. The bottom line is, I’m “pump”-ed when I go to the grocery store this time of year, and the pumpkin possibilities are truly endless!

Trader Joe’s Pumpkin & Butternut Squash Bisque

A new player in the pumpkin game, this bisque joins Trader Joe’s collection of over 150 pumpkin products! I have to admit, I was not a huge fan of their pumpkin soup. Not because it wasn’t good, but because it was not as thick as I would expect pumpkin soup to be. This bisque was the answer to my prayers and is made with ingredients I would use if I was making it at home like ginger, carrot, and no heavy cream. I’ve been topping it with a little parmesan cheese and fresh black pepper.
Grocery Store Finds: October 2017 - Pumpkin Edition via RDelicious Kitchen @RD_Kitchen #pumpkin #pumpkinspice #healthy #grocerystore #supermarket #healthy #dietitian #dietitianpick #pumpkinproducts

Kracker Pumpkin Seed Crisps

These “crisps” can best be described as large crackers, and I’ve been eating them with avocado on top as avocado “toasts” for some time now! Perfectly square shaped and extra crunchy because of the pumpkin seeds baked right in, these crackers also contain whole wheat, oats, flax seeds, and sunflower seeds! At 4 grams of proteins per serving, they are great to top with your favorite spreads. You can find them year-round at Whole Foods.
Grocery Store Finds: October 2017 - Pumpkin Edition via RDelicious Kitchen @RD_Kitchen #pumpkin #pumpkinspice #healthy #grocerystore #supermarket #healthy #dietitian #dietitianpick #pumpkinproducts

 365 Organic Pumpkin & Sage Farro Pilaf

New for 2017 at Whole Foods, it took me some time to track down this pumpkin pilaf, and boy am I glad I did! Not only is it ready in less than 20 minutes, but I found it to be just as good the next day as leftovers. With notes of sage, black pepper and turmeric, I found it to be full of fall flavor and the ideal side dish to a meal on a cozy autumn night. I paired it with a glass of red wine too, another highly recommend accompaniment!
Grocery Store Finds: October 2017 - Pumpkin Edition via RDelicious Kitchen @RD_Kitchen #pumpkin #pumpkinspice #healthy #grocerystore #supermarket #healthy #dietitian #dietitianpick #pumpkinproducts

Trader Joe’s Pumpkin Soup Crackers

In my opinion, they should drop the word “soup” in the name because these crackers can be eaten in so many other ways! With a slightly salty, pumpkin taste, I found them to be slightly addicting too! Paired with cheese, or dipped in hummus you can’t go wrong eating them in just about any way you like! These end up in my cart every time I’m shopping at Trader Joe’s this time of year, and I will buy a few extra boxes for when they are no longer available! Check out the other exclusive TJ’s pumpkin items I’m loving here.
Grocery Store Finds: October 2017 - Pumpkin Edition via RDelicious Kitchen @RD_Kitchen #pumpkin #pumpkinspice #healthy #grocerystore #supermarket #healthy #dietitian #dietitianpick #pumpkinproducts

Simple Mills Pumpkin Muffin & Bread Mix

If you don’t have the time (or energy!) to whip up pumpkin bread from scratch—fear not! Simple mills has your back in more ways than one because this mix makes both muffins and bread. Great for gluten-free pumpkin lovers because it’s made with almond and coconut flour. This mix tastes as indulgent as your coffee house pumpkin bread but with only 6 grams of sugar per serving (1 muffin or slice of bread), you can feel good about having it all fall long. Trust me, you’ll be hooked after your first batch! Find it at Whole Foods, or Fresh Thyme.
Grocery Store Finds: October 2017 - Pumpkin Edition via RDelicious Kitchen @RD_Kitchen #pumpkin #pumpkinspice #healthy #grocerystore #supermarket #healthy #dietitian #dietitianpick #pumpkinproducts

Health Warrior Pumpkin Seed Bar

Also new for 2017, Health Warrior has an entire line of bars that have pumpkin seeds as their first ingredient. Honey and spices are the only other things used to bring out the bold flavors of dark chocolate, honey cracked pepper and turmeric and cinnamon spice. I haven’t seen any other bar that makes pumpkin seeds the star, or with this simple of an ingredient list. I’ve even cut one up and used it as a salad topper for an extra crunch!
Grocery Store Finds: October 2017 - Pumpkin Edition via RDelicious Kitchen @RD_Kitchen #pumpkin #pumpkinspice #healthy #grocerystore #supermarket #healthy #dietitian #dietitianpick #pumpkinproducts

Califia Farm Pumpkin Spice Latte Cold Brew

This coffee is definitely one of the pumpkin items I look forward to most when it comes back for the season! Maybe it’s the seasonably festive packaging (let’s admit, sometimes we FALL for it!), or the smooth pumpkin-y taste of this cold brew, that makes it so enjoyable to drink. It’s not overly sweet like some pumpkin drinks can be, and definitely a fun treat in the morning (I usually have a little cup in addition to my coffee!) Bonus that it’s soy-free, dairy-free, gluten-free, carrageenan-free, non-GMO, and vegan—making it a pumpkin coffee that those with certain dietary restrictions or preferences can enjoy too. Win, win!
Grocery Store Finds: October 2017 - Pumpkin Edition via RDelicious Kitchen @RD_Kitchen #pumpkin #pumpkinspice #healthy #grocerystore #supermarket #healthy #dietitian #dietitianpick #pumpkinproducts
Are you a pumpkin flavored fan? If so, what are your favorite pumpkin products?
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Grocery Store Finds: October 2017 - Pumpkin Edition via RDelicious Kitchen @RD_Kitchen #pumpkin #pumpkinspice #healthy #grocerystore #supermarket #healthy #dietitian #dietitianpick #pumpkinproducts

Smoked Salmon Avocado Flatbread

Looking to switch up the same old appetizer recipes you serve at parties or gatherings? Kick off your next party with Smoked Salmon Avocado Flatbreads your guests will love.
Smoked Salmon Avocado Flatbread - Looking to switch up the same old appetizer recipes you serve at parties or gatherings? Kick off your next party with Smoked Salmon Avocado Flatbreads your guests will love. - via RDelicious Kitchen @RD_KitchenBy posting this recipe I am entering a recipe contest sponsored by the Seafood Nutrition Partnership and am eligible to win prizes associated with the contest. I was not compensated for my time.

I was excited to enter this recipe contest sponsored by the Seafood Nutrition Partnership because I feel like seafood does not get enough love in the appetizer department. Also, I selfishly can’t wait to see what everyone else came up with for this contest to get even more seafood inspired recipe ideas.
Smoked Salmon Avocado Flatbread - Looking to switch up the same old appetizer recipes you serve at parties or gatherings? Kick off your next party with Smoked Salmon Avocado Flatbreads your guests will love. - via RDelicious Kitchen @RD_Kitchen
Yes, you may see the usual shrimp cocktail, or crab dip included in an appetizer spread. There are so many other seafood options to consider.

Why add more seafood into your weekly routine? 

Eating seafood twice a week reduces the risk of death from any health-related cause. Studies show it may reduce your risk of heart disease, plus it gives you more energy throughout the day. (Source)

My feeling is the general population knows they should eat more seafood, but not sure how to prepare it. From delicate, mild flounder to rich, flavorful salmon, or sweet and savory shrimp, seafood can please any palate. Seafood fits with all of your favorite flavors – it can be incorporated into a spicy Latin dish, flavorful Creole recipe, light, and refreshing salad, or a rich Italian pasta bowl.
Smoked Salmon Avocado Flatbread - Looking to switch up the same old appetizer recipes you serve at parties or gatherings? Kick off your next party with Smoked Salmon Avocado Flatbreads your guests will love. - via RDelicious Kitchen @RD_Kitchen
I’ve loved smoked salmon ever since I was introduced to it when I worked at a local bagel shop in high school. It has a silky, buttery, texture balanced with a not so fishy, smokiness flavor. All seafood, including smoked salmon, is one of the leanest sources of protein and a superfood packed with nutrients such as omega-3s, which is essential for your good heart health.
Smoked Salmon Avocado Flatbread - Looking to switch up the same old appetizer recipes you serve at parties or gatherings? Kick off your next party with Smoked Salmon Avocado Flatbreads your guests will love. - via RDelicious Kitchen @RD_Kitchen

 The Great Debate: Farm-Raised or Wild Caught:

I get this question often and I never tell anyone one way or another, but rather to help them educate themselves.  The Seafood Nutrition Partnership collaborates with FishWatch.gov who provides easy-to-understand facts about the science and management behind U.S. seafood and tips on how to make educated seafood choices. Helping everyone—from chefs to consumers—understand sustainable seafood.

Also, check out Monterey Bay Aquarium’s Seafood Watch. They make recommendations, in your area, showing you which seafood items are “Best Choices” or “Good Alternatives,” and which ones you should “Avoid.” This list is constantly being updated as things are changing.

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smoked salmon flatbread on a slate

Smoked Salmon Avocado Flatbread

  • Author: Chef Julie Harrington, RD
  • Yield: 8 appetizer pieces 1x
  • Category: appetizer

Description

Looking to switch up the same old appetizer recipes you serve at parties or gatherings? Kick off your next party with Smoked Salmon Avocado Flatbreads


Scale

Ingredients

  • 2 tablespoons goat cheese
  • 2 tablespoons cream cheese
  • 1 tablespoon fresh dill, finely chopped
  • 1 clove garlic, minced
  • 1 1/2 teaspoons olive oil, divided
  • 2 whole grain naan
  • 1/2 small red onion, thinly sliced
  • 1 cup arugula
  • 6 oz. smoked salmon
  • 1/2 of an avocado, sliced thinly
  • salt and pepper, to taste

Instructions

  1. Preheat oven to 350 degrees F. Line a baking cheese with parchment paper or cooking spray.
  2. In a small bowl, combine the goat cheese, cream cheese, dill, garlic, and 1 teaspoon olive oil. Mix well.
  3. Spread evenly over both pieces of naan bread. Top with onion slices.
  4. Bake naan in the oven for 8-10 minutes until the edges and bottom of the naan are crisp.
  5. Remove naan from the oven. Let slightly cool.
  6. In a small bowl, toss arugula with remaining 1/2 teaspoon of olive oil. Season with salt and pepper.
  7. Top naan with arugula, salmon, and avocado. Cut each naan into 4 appetizer size slices. Serve.

Keywords: smoked salmon, flatbread, appetizer

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Smoked Salmon Avocado Flatbread - Looking to switch up the same old appetizer recipes you serve at parties or gatherings? Kick off your next party with Smoked Salmon Avocado Flatbreads your guests will love. - via RDelicious Kitchen @RD_Kitchen
Learn more about the Seafood Nutrition Partnership:
Website: http://www.seafoodnutrition.org/
Facebook: https://www.facebook.com/seafoodnutrition
Instagram: https://www.instagram.com/seafoodnutritionpartnership
Pinterest: https://www.pinterest.com/seafood4health/
Twitter: https://twitter.com/Seafood4Health

Smashed Chickpea Scramble

Looking for a protein-packed and plant-based breakfast? Try a new breakfast idea, Smashed Chickpea Scramble. 
Smashed Chickpea Scramble - a plant-based and protein-packed breakfast recipe (vegan, vegetarian) via RDelicious Kitchen @RD_Kitchen
I have a slight obsession with chickpeas. If you search “chickpeas” on my recipe index tab, there are plenty of recipes to choose from. For me, what I think sets them apart is their texture. With a firmer texture, chickpeas are sturdier in dishes. Plus, chickpeas have a slightly nutty taste that pairs well with many flavors.
Smashed Chickpea Scramble - a plant-based and protein-packed breakfast recipe (vegan, vegetarian) via RDelicious Kitchen @RD_Kitchen
Ever wonder how I come up with new recipes?

The recipe development process:

I am usually inspired with new recipe ideas from when I travel, go out to eat, or just chatting with my friends, family, and clients. This recipe was inspired when I was counseling a client who was looking for warm plant-based breakfast ideas, that is packed with protein.

The first priority of when I develop a new recipe is taste. If it doesn’t taste good, then no one is going to want to make it or even eat it. Then I think of the nutritional value. Hello, dietitian here. Of course, I’m going to add that to the recipe development process.
Smashed Chickpea Scramble - a plant-based and protein-packed breakfast recipe (vegan, vegetarian) via RDelicious Kitchen @RD_Kitchen
During this client’s session, she mentioned she loved chickpeas. We had a brief bonding moment of our love for chickpeas. She asked if I had a chickpea breakfast recipe. I did not! Well, I have this cookie dough smoothie bowl, but she specifically asked for something warm.
Every recipe on here has a story. This is how this recipe became created. This is why I love cooking! I’m inspired daily to get creative in the kitchen.

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smashed breakfast chickpeas in a white bowl with avocado and grape tomatoes

Smashed Chickpea Scramble

  • Author: Chef Julie Harrington, RD
  • Yield: 4 1x
  • Category: breakfast

Description

Looking for a protein-packed and plant-based breakfast? Try a new breakfast idea, Smashed Chickpea Scramble. 


Scale

Ingredients

  • 1 (15 oz.) can chickpeas, drained and rinsed
  • 2 tablespoons water
  • 1 1/2 tablespoon olive oil, divided
  • 1 teaspoon ground turmeric
  • 1 teaspoon ground cumin
  • 1/4 teaspoon ground ginger
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/4 cup hummus
  • 3 cups baby spinach
  • 1 small avocado, diced
  • 1 pint grape tomatoes, sliced

Instructions

  1. In a bowl, add chickpeas, water, and 1 tablespoon olive oil. Mash with the back of a fork, leaving some whole for texture.
  2. Fold in turmeric, cumin, ginger, garlic powder, salt, pepper, and hummus until well combined.
  3. Heat remaining 1/2 tablespoon olive oil in a skillet. Add the smashed chickpea mixture with spinach. Saute until chickpeas are warmed through and spinach has wilted.
  4. Serve with diced avocado and tomatoes.

Keywords: breakfast, plant-based, vegetarian

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

 

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Smashed Chickpea Scramble - a plant-based and protein-packed breakfast recipe (vegan, vegetarian) via RDelicious Kitchen @RD_Kitchen
Recipe created for Living Plate Pro meal plans

Grocery Store Finds: June 2017

Curious what ended up in my grocery cart this month?

I’m sure you’ve heard by now that Amazon has bought Whole Foods. What are your thoughts on the future of grocery shopping? I’m really intrigued of what’s to come!
This month I did most of my shopping at Whole Foods and Dean’s Natural Market. Any time I stroll through both of those stores, something new always ends up in my cart.

Grocery Store Finds: RD approved Health-Ade

My birthday is in June and Dean’s helped me celebrate my birthday all month with 1/2 off Health-Ade ALL MONTH. This is hands down my favorite kombucha. I am still on the hunt for the Blood Orange-Carrot-Ginger and Reishi Chocolate flavors. Follow your gut and try Health-Ade. Health-Ade is the only commercial kombucha fermented 100% in glass to prevent plastic and metal leaching and it’s hand-crafted in super-small 2.5 gallon batches for premium quality. Kombucha is fermented tea, that naturally contains probiotics, which is great for gut health.

Grocery Store Finds: RD approved - Barney Butter

Barney Butter

I was lucky to win Joy, Food, Sunshine’s Barney Butter contest. I was SO excited when this package arrived at my doorstep. I am a true nut butter lover. There is pretty much not a day without nut butter being part of a meal of snack. Each almond butter blend packs in a ton of flavor without a ton of added sugar. Barney Butter is regularly available in grocery stores. I just got my hands on their single serve packs. Perfect for traveling!
Grocery Store Finds: RD approved - Jar Goods

Jar Goods

I don’t buy marinara very often because my family always makes it from scratch and there is always some stored in my freezer, but I was completely out! When I was strolling the aisles at Dean’s this jar caught my eye because it was locally (to me) made in Hoboken, NJ. Made with simple ingredients, this packs in great flavor. It’s not grandma’s gravy, but I will definitely be buying again.
Grocery Store Finds: RD approved - Hippeas

Hippeas

Have you seen Hippeas? I was craving a crunchy snack and these chickpea puffs were pretty good. They reminded me of a healthier Cheeto. I cannot even remember the last time I ate one of those. The white cheddar flavor was subtle, but it curbed my crunchy snack craving. I think it’s pretty cool companies are finding creative ways to add more pulses into foods.
Grocery Store Finds: RD approved - BRM to-go

Bob’s Red Mill

Bob’s Red Mill never fails me. I love these little to-go cups with no sugar added and it has flax and chia already added in. These have been lifesavers for eating on the go and also for traveling. Pair with some fruit and a PB packet, you have yourself a filling meal.

RDelicious Kitchen @RD_Kitchen

Grocery Store Finds: May 2017

Have you been wondering where my Supermarket RD’s Picks have been? I started that series when I was working as a retail registered dietitian. Since leaving that position in February, I’ve missed sharing my favorite new finds as I stroll the aisles at the grocery store.  In my new position, I am still giving grocery store tours helping clients navigate the grocery store, learning to read food labels, cut through marketing scams and discover the healthiest route to help you stick with their nutrition goals.
As many of us are extremely busy, grocery shopping trips have turned into just a quick errand. You’ve probably walked by these items before. Maybe now they will catch your eye next time you are at the store. Each month, I am going to share with you a few of my favorite new finds. Every brand has a story and I am hoping with this series, I can help you learn a little more about these items too! If you have any recommendations, shoot them my way!
RD Approved Grocery Store Finds
Dear Purely Elizabeth,
How do you get your clusters so perfect? I’ve always been a Purely Elizabeth granola fan because of their wholesome ingredients and low sugar clusters. This new flavor, chocolate sea salt probiotic granola flavor caught my eye. Then I became a little more curious. How are there probiotics in granola? Probiotics are killed when exposed to heat. Purely Elizabeth uses GanedenBC30(A non-GMO, vegan strain of probiotic), a patented strain of probiotics, shown to survive the baking process. Eating two servings a day of purely granola will get you maximum probiotic benefits to help support a healthy immune and digestive system. I’ve been enjoying my granola with Siggi’s and berries.
RD Approved Grocery Store FindsLa Terra Fina sent me over some samples to try for Memorial Day weekend. They have three flavors of creamy Greek yogurt dips: Spinach & Kale, Spinach Artichoke & Parmesan, and Spinach & Parmesan. With Greek yogurt as the base, they have 45% less fat and calories than your traditional spreads. What I really like about them, is that you can enjoy them both warm and chilled. They were a hit with my family & friends this past weekend.
RD Approved Grocery Store Finds
I am predicting that these, Beyond Meat: The Beyond Burger, are going to be the hottest new item this summer. I’ve recently stocked up at Whole Foods when I saw them because they fly off the shelves. I can’t even begin to describe how delicious these burgers were. Packed with 20 grams of plant-based protein, it will be a great meatless option for grilling. The primary source of protein in The Beyond Burger™ comes from (soy, gluten, and GMO-free) peas. The Beyond Burger looks, cooks, and tastes like a fresh beef burger. It has all the juicy, meat deliciousness of a traditional burger, but comes with the upsides of a plant-based meal. When I was cooking it, I was wondering how the juices were running red in my grill pan just like a beef burger would. With a little research, I learned that it was actually beet juice. RD Approved Grocery Store FindsI finally was able to find Perfect Bar‘s new flavors! Hello, Dark Chocolate Almond & Dark Chocolate Peanut Butter with sea salt. These have become a staple afternoon snack for me when I know I am hitting the gym after work and won’t be eating dinner until late. They remind me of cookie dough. Note that they are found a refrigerated section of your grocery store.
RD Approved Grocery Store FindsIt’s never been easier to fit protein into your morning breakfast, even when on the go. BelVita just came out with a protein soft baked biscuit with 10 grams of protein per biscuit. When I was at Today’s Dietitian Spring Symposium this month, Lauren Harris-Pincus of Nutrition Starring You had a great session about the importance of breakfast. The composition of your breakfast does matter. Look to include protein. I like to pair these biscuits with yogurt and a piece of fruit for a filling and satisfying breakfast.
Disclosure: I did receive samples of BelVita and La Terra Fina. All thoughts and opinions are my own to share healthy items found in your grocery store to RDelicious Kitchen readers. I was not compensated for my time. 

What new grocery store finds did you come across this month?
RDelicious Kitchen @RD_Kitchen