Spiced Pear Crumble

I am super excited to share this recipe with you all! It’s a healthy dessert recipe that isn’t too sweet. I’m not the best a baking so easy desserts is what I’m all about. Using Libby’s Sliced Pears made this recipe take less than 20 minutes! I mean who doesn’t love that? (My best Ina Garten impression.) Although she would probably be unimpressed with my semi-homemade recipe… Anyways, if you need a quick dessert to end a little summer get together then this is perfect for you. I’ve been having a serving the past couple nights and I’m very happy about it. Enjoy!

*Sponsored post

I received free samples of Libby’s Fruits & Vegetables mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by Libby’s Fruits & Vegetables and am eligible to win prizes associated with the contest. I was not compensated for my time.


Spiced Pear Crumble

Ingredients

  • 2 cans Libby’s Pear Slices
  • 1 tbsp cinnamon
  • 1 tsp ground ginger
  • 1/4 cup coconut sugar
  • 1/2 cup rolled oats
  • 1/4 cup almond flour
  • 1/4 cup chopped walnuts
  • 1 tbsp ground flax seed
  • 1 tbsp coconut oil, melted
  • 2 tbsp pure maple syrup
  • 1/4 tsp salt

Directions

Preheat the oven to 350 degrees F. Spray a baking dish with nonstick spray. Drain two cans of Libby’s Pear Slices. In the baking dish mix pears, cinnamon, ground ginger and coconut sugar. Stir until well combined. In a separate bowl, combine rolled oats, almond flour, chopped walnuts, ground flax seed and salt. To the topping mixture add in coconut oil and maple syrup and combine until all ingredients are coated. Sprinkle topping evenly over the pears. Bake uncovered for 15 minutes and broil for 1-2 minutes. Serve warm. Optional: add a scoop of vanilla ice cream.

Number of servings: 6 | Serving size 1/2 cup
Calories: 232, total fat: 9 g, total carbohydrates: 36 g, dietary fiber: 5 g, sugars: 27 g, protein: 3 g

What is your favorite canned fruit or vegetable to use? Tell me below

Raquel

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Garlic Parmesan Popcorn Mix

Popcorn is absolutely my snack addiction. I can basically finish an entire bag of any kind of popcorn in one sitting… who am I?! I’m talking sweet and salty popcorn, plain salted popcorn and my all time favorite cheesy popcorn. Ya feel me?

Anyways, I wanted to make my own little popcorn snack mix that’s perfect for snacking on when I pay attention to the serving size. Chia seeds and peptias add some healthy fats and remember popcorn is a whole grain! Try this out for your next road trip or Netflix binge.

P.S. SkinnyPop is looking to share some new, healthy recipes, so be sure to keep an eye out in case this recipe gets featured on one of their summer recipe cards. Fingers crossed!


Garlic Parmesan Popcorn Mix

Ingredients

  • 1 bag microwavable popcorn (3 ounces)
  • 1/2 cup pretzels, broken into small pieces
  • 3 tbsp pepitas
  • 3 tbsp butter
  • 1/4 cup grated Parmesan
  • 1 tbsp chia seeds
  • 1 tsp garlic powder
  • 1/2 tsp dried parsley
  • 1/4 tsp salt

Directions

Make popcorn according to package directions. Set aside in a large bowl. Stir in the pretzel pieces and pepitas. In a small bowl, melt butter. Stir in chia seeds, garlic powder, Parmesan and salt. Pour butter over the popcorn mixture. Top with dried parsley. Enjoy!

Number of servings: 4 | Serving size: 1 1/2 cups
Calories: 200, total fat: 12 g, total carbohydrates: 18 g, dietary fiber: 4 g, sugars: 0 g, protein: 6 g

What is your favorite popcorn combo? Tell me below!

Raquel

Mini Siggi’s Frozen Yogurt Cups

This month for the Recipe Redux we were challenged to make a healthy mini dessert! And I mean who doesn’t love dessert. I had plenty of Siggi’s sitting around because why not… so I decided to make some delicious frozen yogurt cups that you can just pop in your mouth for a quick after dinner bite.

P.S. These are beyond easy!


Mini Siggi’s Frozen Yogurt Cups

Ingredients

  • 4 Triple Cream Siggi’s yogurt cups
  • 4 tbsp dark chocolate chips
  • 1 tbsp pistachios, chopped
  • 1 tsp peanut powder

Ingredients

Line a mini muffin tin with parchment paper or mini baking cups. Fill each hole with Siggi’s Triple Cream yogurt. I used the raspberry and vanilla flavors. Melt dark chocolate chips in the microwave for about 45 seconds. Stir until fully melted. Drizzle melted chocolate over yogurt and top with anything! I topped the raspberry cups with chopped pistachios and the vanilla cups with peanut powder. Freeze for 1 hour. Pop out and enjoy!

Number of servings: 10 | Serving size: 2 frozen yogurt cups
Calories: 101, total fat: 6 g, total carbohydrates: 8 g, dietary fiber: 1 g, sugars 6 g, protein: 4 g

What is your favorite no bake dessert? Tell me below!

Raquel

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Crazy Feta Bites with Breton Crackers

I had never heard of Breton crackers before, but I was pleasantly surprised! I especially loved these Sweet Potato and Ancient Grains crackers. These crackers have a tender crisp texture and delicious taste made with ancient grains like quinoa and rye, with sweet potato pieces baked right in. I had to combine these with my favorite Mediterranean flavors. Feta cheese, a little lemon zest and kalamata olives make for the perfect little appetizers!

I received free samples of Breton Crackers mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by Breton Crackers and am eligible to win prizes associated with the contest. I was not compensated for my time.


Crazy Feta Bites with Breton Crackers

Ingredients

  • 8 ounces feta cheese, crumbled
  • 2 tbsp olive oil
  • 3 cloves garlic, minced
  • 1 tbsp lemon juice
  • 1 tsp lemon zest
  • Pinch of salt and pepper
  • 1/4 cup olives, chopped
  • 24 Sweet Potato and Ancient Grains crackers

Directions

In a bowl, combine feta cheese, olive oil, minced garlic and lemon juice. Once ingredients are well combined add a pinch of salt and pepper and stir again. Top each cracker with feta spread, chopped olives and some lemon zest. Serve and enjoy!

Number of servings: 6 | Serving size: 4 crackers
Calories: 208, total fat: 13 g, total carbohydrates: 15 g, dietary fiber 1 g, sugars: 3 g, protein: 7 g

How do you like to top your crackers? Tell me below!

Raquel

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Kombucha Pomelo

This month for the Recipe Redux we were challenged to make a cocktail! Perfect timing because I just moved and alcohol is a necessity in the first couple of days. My favorite cocktail in all of Philadelphia is the Pomelo at Midtown Continental restaurant. Fortunately, Jon’s sister worked there and gave me the recipe. The recipe I made is similar, but also includes my favorite kombucha flavor at the moment.

If you know me then you know I absolutely love anything grapefruit. So here is the perfect make at home cocktail with some good gut bacteria included.


Kombucha Pomelo

Ingredients

  • 3 oz gin
  • 1.5 oz triple sec
  • 1/4 cup chopped cucumber
  • 2 sprigs of mint
  • 3 oz grapefruit juice
  • Grapefruit kombucha

Directions

Muddle together cucumber, mint and gin. Add triple sec to shaker. Shake it! Pour over ice and top with grapefruit kombucha. Enjoy!

Number of servings: 2 | Serving size: 1 cocktail

What is your favorite cocktail? Tell me below!

Raquel

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Garlic Hummus Chicken + Greek Farro Salad

PSA: May 13th is National Hummus Day and everyone should celebrate! I mean who doesn’t love a good dollop of Sabra hummus on veggies or crackers? But there are plenty more creative ways to use hummus as I’m sure you’ll find out thanks to all the lovely Recipe Reduxers participating in this recipe contest! Hummus is a good plant-based source of protein and fiber.

P.S. If you have leftover Greek Farro Salad then mix in some cannellini beans (or whatever beans you have on hand) for an easy, plant-based lunch!

*I received free samples of Sabra Hummus mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by Sabra and am eligible to win prizes associated with the contest. I was not compensated for my time.


Garlic Hummus Chicken + Greek Farro Salad

Ingredients

  • Garlic Hummus Chicken:
  • 4 chicken breast
  • 2 tbsp olive oil
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1 tsp turmeric
  • Pinch salt and pepper
  • 1/2 container Sabra Roasted Garlic Hummus
  • Greek Farro Salad:
  • 1/2 cup cooked farro
  • Handful shredded kale
  • 1/4 cup cucumber, chopped
  • 1/4 cup grape tomatoes, chopped
  • 2 tbsp kalamata olives, chopped
  • 2 tbsp crumbled feta cheese
  • 2 scallions, chopped
  • Dressing: 1 tbsp olive oil, 1 tbsp lemon juice, 1 tbsp roasted garlic hummus, pinch salt and pepper

Directions

Pound chicken breast into thin pieces. Marinate chicken in olive oil, turmeric, garlic powder, onion powder and salt and pepper for at least 30 minutes. Preheat oven to 400 degrees F. Line a baking sheet with foil and spray with nonstick cooking spray. Place marinated chicken breast on baking sheet and evenly cover the tops with Sabra Roasted Garlic Hummus. Bake for 20-25 minutes until cooked through. While chicken is baking combine ingredients for dressing in a small bowl. In another bowl combine farro, cucumber, tomatoes, olives, feta and scallions. Toss with salad dressing. Serve together.

Number of servings: 4 | Serving size: 1 chicken breast, 1/2 cup salad
Calories: 490, total fat: 23 g, total carbohydrates: 30 g, dietary fiber: 3 g, sugars 1 g, protein 38 g

What is your favorite way to eat hummus?! Tell me below.

Raquel

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Sweet Potato Breakfast Bars

Did ya miss me?! Sorry for the extended break. I’ve had lots of fun things going on the past couple months and many fun things coming to the blog soon!

I posted this recipe way back on Instagram and I have been promising to share it! Here it is and you should totally make it this Sunday to have a delicious breakfast all week.


Sweet Potato Breakfast Bars

Ingredients

  • 1 medium sweet potato, baked
  • 1/2 cup almond butter
  • 1/4 cup agave
  • 1 egg
  • 2 tbsp oat flour
  • 1 tsp vanilla extract
  • 1 tsp baking soda
  • 1 tsp cinnamon
  • 1/2 tsp salt
  • 1/2 cup chocolate chips
  • 1/2 cup chopped pecans
  • 2 tbsp unsweetened shredded coconut

Directions

Preheat oven to 350 degrees F. Poke holes in a sweet potato with a fork. Line a baking sheet with foil and bake for about 40 minutes until tender. Let cool and remove skin from sweet potato. Add sweet potato puree to a large bowl. Add almond butter, agave and egg. Stir to combine. Add the oat flour, vanilla extract, baking soda, cinnamon and salt. Stir to combine. Fold in cranberries, pecans and coconut. Spray a square baking dish with nonstick cooking spray and add batter. Bake for 25-30 minutes until a toothpick comes out clean. Let cool and cut into squares. Store in the fridge.

Number of servings: 9 | Serving size: 1 bar
Calories: 208, total fat: 13 g, total carbohydrates: 38 g, dietary fiber: 4 g, sugars: 7 g, protein: 5 g

What have you been up to lately?! Tell me below.

Raquel

Eat Like An Athlete

You can have all the athletic ability in the world but if you don’t put the same amount of effort and discipline into your nutrition plan then all the gains can be for nothing.

Ask any athlete on the planet and they will say that getting their diet right is half the battle. Take soccer for instance, it is a physically demanding sport that requires the body to be effectively replenished through nutrition. In this article we look at what it takes to eat like a soccer star, and this knowledge can then be effectively implemented across any sport.

The importance of a soccer player’s diet was summed up perfectly by Arsene Wenger, the manager of English soccer club Arsenal. According to ThoughtCo he said: “Food is like kerosene. If you put the wrong one in your car, it’s not as quick as it should be.” Indeed Wenger famously changed his team’s diet habits during his first season in 1996. The next season his team won two trophies.

The question now is what it the ideal diet for a soccer star? Strikers United in their document ‘Eat Right to Play Right, Nutrition for the Soccer Player’ put carbohydrates as the number one food group. They state that complex carbs such as spaghetti, potatoes, rice, and lentils “should be given priority because they provided 40-50% of our body’s energy requirements.” A soccer player needs carbohydrates in order to have enough energy to not only play a 90-minute game but also recover from it.

The best soccer players in the US play for the national team and the official US Soccer website has a list of 10 nutrition rules to live by. Their top two tips are to eat natural foods such as fruit and vegetables and eat a wide selection. The US team also emphasizes the importance of eating breakfast within 30 minutes of waking up to jump-start the metabolism.

For those who are looking at this page and worrying about the strict diet, there is some hope. Speaking to soccer magazine FourFourTwo US soccer star Clint Dempsey spoke of eating less healthy foods in moderation. When asked about junk food and beer Dempsey replied: “You don’t have to be so strict that you ban yourself from eating or drinking something. You have to live your life, it is too short to keep yourself away from all the things you enjoy.”

As long as you don’t over indulge eating moderate amounts of ‘fun food’ will help with motivation. The balance has clearly worked for Dempsey, who according to journalist Kevin Hatchard who writes for Betfair Premier League, as well as covering international fixtures for the site, Dempsey is a US soccer hero and continues to perform even though he is coming to the end of his career. This is certainly testament to his diet and how well he looks after himself on and off the pitch all year round.

Hopefully this article has given soccer players and those who want to improve their diet some useful tips. Dedication and discipline in the kitchen can hugely help to improve performance levels and give you the edge over opponents. The important points are to eat whole foods, eat at the right time, and remember that it is okay to have occasional cheat meals to keep motivation up.

*Article courtesy of an outside source and verified by Raquel Redmond, RD, LDN

Three Things

1. This one is for my Philly people! Cyclebar is opening in Plymouth Meeting on May 8th! This isn’t your average cycling studio. It’s a fun, heart pounding workout that will keep you coming back! I love the variety of class times offered and the Cyclestats that measure your daily and historical performance. It’s definitely worth a try if you’re in the area! You can sign up for free rides on their website.

2. ‘Declining soda sales‘ is exactly what I love to hear. Which beverage will take over now? It seems like kombucha, cold brew coffee and pressed juices are becoming industry leaders. I’m most excited about people loving kombucha! If you follow me on Instagram you know how much I love kombucha and I drink it everyday for those yummy probiotics. Which drink is your fave?

3. The nutrition facts label is getting a face lift and the front of packaging nutrition facts will likely be updated too. How does it compare to the nutrition logo in France? The World Health Organization is pretty excited about the A-E scale nutrition logo. While it does help with making a healthier choice, it may not discourage someone from buying something they like. The label is meant to help limit intake of calories, saturated fats, sugar and salt. I’m curious to see the outcome of using this labeling.

Raquel

Moroccan Sheet Pan Chicken

Another month, another guest post from an awesome blogger! She made this delicious one pan dinner that anyone can make. It’s packed with all types of spices and is a perfect and healthy weeknight meal.

Jessica is a health and cooking coach who focuses on demystifying cooking and food so that healthy eating can become a delicious and stress-free part of people’s busy lives. She is passionate about good food and loves to develop simple and nourishing recipes so that people can enjoy food with one another. She lives just outside Washington, DC with her husband and two sons, who have taught her tons about feeding kids and cooking efficiently! Check out her blog.


Moroccan Sheet Pan Chicken with Chickpeas and Vegetables

Ingredients

  • 4 boneless, skinless chicken breasts
  • 1 can of chickpeas, drained and rinsed
  • 1 lb carrots, peeled and chopped into 1-inch pieces
  • 1 red onion, cut into 8 wedges
  • 1/3-2/3 cups dried figs, roughly chopped
  • 2 cloves of garlic, minced
  • 1 tablespoon of fresh ginger, grated
  • 1 tablespoon paprika
  • 2 teaspoons salt
  • 1 teaspoon turmeric
  • 1 teaspoon cinnamon
  • ½ teaspoon cardamom
  • ½ teaspoon coriander
  • ½ teaspoon cumin
  • ½ teaspoon freshly ground black pepper
  • 2 tablespoons extra virgin olive oil

Directions

Preheat oven to 425 and grease a large baking sheet with olive oil or line it with parchment paper. Peel and chop the carrots into 1-inch pieces. Cut onion in half, peel it, and then cut each half into four pieces, so that you are left with 8 wedges. Roughly chop the dried figs into quarters, or small bite-sized pieces. Mince the garlic. Grate the ginger. In a large mixing bowl, combine the garlic, ginger, and all of the dried spices and mix well. Add the chicken, vegetables, and chickpeas, drizzle everything with the extra virgin olive oil, and then using a large spoon, stir it all very well, so that all the vegetables, chicken, and chickpeas get coated in the spice mixture. Pour everything out on to the baking sheet and arrange it so that it is all in an even layer, trying to avoid things lying on top of one another. If necessary use two baking sheets. Bake for 20 minutes, or until the chicken reaches 165 degrees.

Number of servings: 6 | Serving size: 1/6 dish
Calories: 325, total fat: 10 g, total carbohydrate: 41 g, dietary fiber: 13 g, sugars: 14 g, protein: 22 g

What is your favorite one pan dish? Tell me below!

Raquel