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Dairy Free Lasagna

Craving a lasagna but can’t handle dairy? I’ve got you covered. This dairy free lasagna recipe is filled with all the hearty staples you’ll find in traditional lasagnas without the dairy. This also doesn’t use a fake, vegan cheese. You’ll find a subtle flavor of cheesiness added from a secret healthy ingredient. Find out what it is below!

Image of lasagna in a 8x8-inch pan.

Let me start by saying we are NOT a dairy free household.

However, because we go through SO MUCH cheese, we often find ourselves without it in between market runs. Thus, this Dairy Free Lasagna was born!

But, in all seriousness, I have a lot of clients who express digestive concerns when it comes to the dairy department, so I wanted to make sure there was an option they too could enjoy!

This Dairy Free Lasagna will please both the dairy and dairy free parties, guaranteed!

What you need to make this recipe

Image of ingredients needed to make dairy free lasagna recipe.

How to Make this Recipe

(1 + 2) Saute onion, mushrooms and garlic with pork until browned.

(3) Add crushed tomatoes to the bottom of an 8×8-inch pan.

Process shots needed to make dairy free lasagna.

(4 + 5) Evenly spread the sauce out, then place lasagna noodles over the top.

(6) Zucchini strips should be laid on top of the lasagna noodles.

Process shots of making dairy free lasagna.

(7) Spread pesto sauce evenly on top of the zucchini noodles.

(8 + 9) Top with a layer of seasoned ground pork and mushrooms, then more crushed tomatoes.

Process shots of making dairy free lasagna.

(10 + 11) Place zucchini strips on top, then cover with pesto.

(12) Add remaining ground pork and mushroom mixture on top.

Process shots of making lasagna.

(13 + 14) Finish assembly by topping with remaining lasagna noodles and crushed tomatoes. Place in the oven and bake.

(15) Top with chopped basil when it comes out of the oven and let cool 15 minutes before slicing.

Process shots of making dairy free lasagna.

Viola! The lasagna is now done and ready to slice and enjoy!

Image of baked lasagna.

Recipe Notes

Here are my pro tips on making this recipe:

  • Use oven ready lasagna noodles (it’ll save you time in the kitchen.) If you can’t find them, just boil the lasagna noodles you do have and prepare as follows.
  • Make your own Spinach and Walnut Pesto (minus parmesan) to boost the fiber and veggie content of the dish!
  • Use a no added sugar or sodium marinara sauce in place of crushed tomatoes. I just like the flavor and texture of them mixed with Italian seasoning!
  • Add in nutritional yeast if you do want a little cheesy flavor. This is a vegan, vitamin B12 source as well (but this recipe isn’t vegan!)
  • If you’d like to make this vegan, omit the pork and use lentils instead.
  • If you’d like to make this gluten-free, use a gluten-free lasagna noodle.
  • To make without pork, you can substitute ground beef, turkey or chicken.
Image of finished dairy free lasagna.

What to serve this recipe with

Hands down, this beauty can stand alone because it’s loaded with veggies, whole grains, and lean protein!

But, if you’re looking for a nice pairing, I highly suggested a loaf of fresh French bread or a mixed garden salad with my Vegan Green Goddess Dressing. I also recommend a nice glass of wine or bubbly, too!

And of course, don’t forget the No Added Sugar Chocolate Pudding for dessert!

Plated lasagna slice.

Other recipes you may enjoy

If you liked this recipe, then you will probably like these too!

Tomato Soup Pasta

Med Pasta Salad

Image of lasagna in a 8x8-inch pan.
Print Recipe
4.29 from 7 votes

Dairy Free Lasagna

Filled with veggies, whole grains and protein, this Dairy Free Lasagna is so delicious, you won't miss the cheese!
Prep Time20 mins
Cook Time45 mins
10 mins
Total Time1 hr 15 mins
Course: Dinner Meals
Cuisine: American
Servings: 9 servings
Calories: 321kcal
Author: Elizabeth Shaw

Ingredients

  • 1 tablespoon extra virgin olive oil
  • 1/2 cup chopped onion
  • 8 ounces baby bella mushrooms, chopped
  • 1 tsp minced garlic
  • 1 pound ground pork Italian seasoned
  • 28 ounces crushed tomatoes no added sodium
  • 2 tsp Italian seasoning
  • 5 each oven ready lasagna noodles whole grain
  • 1 medium zucchini thinly sliced
  • 1 1/4 cups pesto sauce
  • 1/2 cup chopped basil fresh

Instructions

  • Preheat oven to 350 degrees F.
  • In a cast iron skillet, add the oil and saute the onions, mushrooms and garlic over medium heat for 3 to 4 minutes. Add in the ground pork and brown for 5 minutes. Turn off and set aside.
  • Mix the Italian seasoning into the crushed tomatoes, then begin assembling the lasagna.
  • To an 8×8-inch pan sprayed with cooking spray, add 1/4 cup of crushed tomatoes to the bottom. Break lasagna noodles so you can easily place over the top of the tomatoes to line the pan. Place zucchini strips over the top of the noodles.
  • Add 1/3 of the meat mixture on top of the noodles, top with crushed tomatoes. Layer sliced zucchini strips over the top, then pesto, then remaining ground pork.
  • Top with lasagna noodles and remaining crushed tomatoes.
  • Bake for 40 minutes, then remove and let cool 15 minutes before slicing.
  • Garnish with fresh basil and enjoy.
  • Lasagna will keep in an air tight container in the refrigerator for up to 5 days. Freeze for up to 3 months.

Notes

You can use the walnut pesto sauce and omit the cheese from this recipe here. 
Adjustments you can make to recipe:
  • Use a marinara sauce in place of crushed tomatoes.
  • Swap ground turkey or beef for pork. 

Nutrition

Calories: 321kcal | Carbohydrates: 12g | Protein: 12g | Fat: 25g | Saturated Fat: 6g | Cholesterol: 39mg | Sodium: 470mg | Potassium: 517mg | Fiber: 3g | Sugar: 6g | Vitamin A: 962IU | Vitamin C: 9mg | Calcium: 104mg | Iron: 2mg

I’d love to hear what you think about this! Did you make it!? Comment below and tag me (@shawsimpleswaps) on Facebook, Instagram, or Pinterest. I’d love to reshare!

Healthy Cornbread with Chiles

Looking for a healthy cornbread recipe? Then look no further than this post! Filled with whole grains and cheese, this simple homemade cornbread recipe is one the entire family will get on board with! Feel free to spice it up with Hatch Chiles or keep it simple with the cheese, the options are endless!

Image of hatch chile healthy cornbread cut into a square.

Mr.CEO (my chief eating officer) has been dying for Hatch Chile season. Every single year, he buys an entire basket full and then within a week we are panicked because life happens and we haven’t got to use them yet!

Well, this past weekend (thanks in large part to COVID) we finally got around to writing down the tried and true recipes we always fall back on with our hatch chiles!

First up, this Healthy Cornbread recipe!

It’s so silly easy to make, you’ll regret ever buying boxed cornbread ever again!

What You Need to Make this Recipe

Image of ingredients needed to make healthy cornbread from scratch.

How to Make this Recipe

(1 + 2) Mix the cornmeal, flour and baking powder, baking soda, and salt together in a medium bowl.

(3) Whisk eggs together in a large bowl.

image of process shots to make healthy cornbread from scratch.

(4) Add the Greek yogurt, oil, milk and honey to the eggs. Whisk together.

(5) Slowly stir the dry ingredients into the wet.

(6) Add the hatch chiles and cheese.

Image of process shots to make healthy cornbread from scratch.

(7) Mix all ingredients together.

(8 + 9) Spray an 8×8-inch pan with cooking spray. Add in the batter and sprinkle with additional chiles if desired. Bake.

Image of process shots needed to make cornbread.

Recipe Notes

If you are timid about making this recipe, do not be! Seriously, it’s really very easy and comes out like perfection every time!

Here are some helpful hints to make this healthy cornbread recipe:

  • Use cornmeal, corn grits or polenta. They are all very similar! I chose a coarse cornmeal for texture, but if you prefer softer then use a fine ground cornmeal.
  • Switch up the cheese (or omit entirely if you are dairy free.) You can also use a plant-based milk (soy works well.)
  • If you or your family is spice sensitive, omit the hatch chiles, or use a milder pepper like a jalapeno, seeds removed.
  • White whole wheat flour is a finer version of whole wheat that has more fiber than all purpose. You can use all purpose though if that’s what you have.
  • I have not tested this with a gluten free flour.
Image of healthy homemade cornbread.

Perfect Pairings for this Recipe

Hands down, I love pairing cornbread with something warm and comforting like a chili! Our favorites over here include:

Other Main Meals we Love to Pair with this Recipe

Image of hatch chile healthy cornbread recipe.
Image of hatch chile healthy cornbread recipe.
Print Recipe
5 from 4 votes

Healthy Cornbread Recipe with Hatch Chiles

Filled with whole grains and cheese, this simple homemade healthy cornbread recipe is one the entire family will get on board with! Feel free to spice it up with Hatch Chiles or keep it simple with the cheese, the options are endless!
Prep Time10 mins
Cook Time35 mins
Total Time45 mins
Course: Bread
Cuisine: American
Servings: 9 servings
Calories: 195kcal

Ingredients

  • 1 1/4 cups white whole wheat flour
  • cup cornmeal
  • 1 tbsp baking powder
  • 1 tsp baking soda
  • 1 tsp salt
  • 2 each large eggs
  • 1/2 cup plain Greek yogurt
  • 1/3 cup canola oil
  • 1 cup milk
  • 1/4 cup honey
  • 1/2 cup shredded cheddar cheese
  • 2 each hatch chiles, chopped

Instructions

  • Preheat oven to 400 degrees F.
  • Combine the flour, cornmeal, baking powder, baking soda, and salt in a medium bowl.
  • To a larger bowl, whisk eggs. Add in the yogurt, oil, milk, and honey.
  • Slowly combine the dry into the wet ingredients until uniformly combined.
  • Mix in the cheese and hatch chiles.
  • Spray an 8×8-inch baking dish with cooking spray. Add the batter and sprinkle hatch chiles over the top if desired. Bake for 35 minutes at 400 degrees.
  • Let cool for 10 minutes when finished cooking before slicing.
  • Enjoy with desired entree, and store in an air tight container for up to 5 days on the container, 10 days in the fridge, and 3 months in the freezer.

Notes

Here are some helpful hints to make this healthy cornbread recipe:
  • Use cornmeal, corn grits or polenta. They are all very similar! I chose a coarse cornmeal for texture, but if you prefer softer then use a fine ground cornmeal.
  • Switch up the cheese (or omit entirely if you are dairy free.) You can also use a plant-based milk (soy works well.)
  • If you or your family is spice sensitive, omit the hatch chiles, or use a milder pepper like a jalapeno, seeds removed.
  • White whole wheat flour is a finer version of whole wheat that has more fiber than all purpose. You can use all purpose though if that’s what you have.
  • I have not tested this with a gluten free flour.

Nutrition

Calories: 195kcal | Carbohydrates: 21g | Protein: 5g | Fat: 11g | Saturated Fat: 2g | Cholesterol: 8mg | Sodium: 479mg | Potassium: 180mg | Fiber: 2g | Sugar: 8g | Vitamin A: 63IU | Calcium: 160mg | Iron: 1mg

I’d love to hear what you think about this Healthy Cornbread! Did you make it!? Comment below and tag me (@shawsimpleswaps) on Facebook, Instagram, or Pinterest. I’d love to reshare!

Air Fryer Turkey Burgers

Looking for the perfect, mouth watering burger to make in your air fryer? Then these Air Fryer Turkey Burgers are for you! Easy, simple and full of flavor, they’ll be the perfect addition to this week’s menu planning (with a bonus of coming together in under 15 minutes!)

Image of air fryer turkey burgers plated.

It was 110 degrees here this past weekend, meaning I did not want to turn on my oven nor head outside to fire up the BBQ!

If you find yourself in a similar situation, then you too will love these simple Air Fryer Turkey Burgers!

Whether it’s hot as hell or cold as ice, you won’t regret making this recipe!

Clearly I’m a bit bias on how much I love my air fryer (checkout my 5 Air Fryer Tips here if you’re new to air fryer cooking), but I swear, it really is such a cool appliance!

What You Need to Make this Recipe

Ingredients for air fryer turkey burgers.

How to Make this Recipe

(1) Start by mixing all the ingredients together in a large bowl until uniformly combined.

(2 + 3) Assemble into equal sized patties and place in air fryer basket lightly sprayed with olive oil.

(4) When cooking completes, remove from air fryer basket and assemble into burger!

Image of air fryer turkey burgers plated.

Recipe Notes

While I love this recipe as is, I know not everyone is a spicy lover like my family!

Feel free to swap in the following ingredients to make these your own:

  • Ground beef for ground turkey
  • Fresh herbs, like parsley or cilantro, for the spice
  • Spice blends like a mild taco seasoning or herb and onion blend
  • If dairy free, feel free to omit the cheese

If you don’t have an air fryer, you can certainly cook these on the grill, in the oven or over the stove in a cast iron skillet!

Simple Sides to Pair with this Recipe

To be honest, nothing screams burger to me like French Fries! You have to try my Air Fryer Potato Wedges or my Baked Papas Fritas if you don’t have an air fryer!

You may also enjoy these recipes

Image of turkey burger cut in half.
Image of air fryer turkey burgers plated.
Print Recipe
4.67 from 6 votes

Air Fryer Turkey Burgers

Looking for the perfect, mouth watering burger to make in your air fryer? Then these Air Fryer Turkey Burgers are for you! Easy, simple and full of flavor, they'll be the perfect addition to this week's menu planning (with a bonus of coming together in under 15 minutes!)
Prep Time5 mins
Cook Time12 mins
Total Time17 mins
Course: Burger
Cuisine: American
Servings: 4 servings
Calories: 169kcal

Ingredients

  • 1 pound lean ground turkey
  • 1 each hatch chile chopped
  • 1 tsp minced garlic
  • 3 tbsp chopped onion
  • 1/3 cup shredded cheddar cheese
  • 1/4 tsp ground black pepper
  • 1/2 tsp salt

Instructions

  • Combine all the ingredients in one bowl.
  • Portion into 4 patties (or 6 if smaller patties are preferred.)
  • Lightly spray air fryer basket with olive oil. Place the patties inside and cook at 370 degrees for 6 to 7 minutes per side.
  • When internal temperature reaches 165 degrees, remove patties from fryer.
  • Serve immediately as desired. A whole grain bun, lettuce, tomato and onion is always a win!
  • Burgers can be stored in an air tight container in the fridge for 5 days or freezer for up to 3 months.

Notes

Burgers can be prepared on the grill or on the stovetop as well. Internal temperature should read 165 degrees F when properly cooked to temperature. 

Nutrition

Calories: 169kcal | Carbohydrates: 1g | Protein: 29g | Fat: 5g | Saturated Fat: 3g | Cholesterol: 72mg | Sodium: 407mg | Potassium: 355mg | Fiber: 1g | Sugar: 1g | Vitamin A: 123IU | Vitamin C: 1mg | Calcium: 71mg | Iron: 1mg

I’d love to hear what you think about these Air Fryer Turkey Burgers! Did you make them!? Comment below and tag me (@shawsimpleswaps) on Facebook, Instagram, or Pinterest. I’d love to reshare!

Vegan Sweet Potato Pancakes

Searching for something to make with that leftover sweet potato casserole you’ve got? Then look no further than these Vegan Sweet Potato Pancakes. Not only are they super simple to make, they freeze well for a grab and go breakfast all year long!

Image of sweet potato pancakes.

Truth be told, I don’t think I had a sweet potato until I met Mr. CEO about 12 years ago.

But, ever since then, I’ve really taken a liking to it!

They’re so nutrient rich, filled with vitamin A, fiber and the perfect source of natural sweetness to make everything just a bit sweeter!

I found a version of this recipe on a blog called Eat Run Repeat a few years ago and fell in love with it! Over time, I’ve modified these Vegan Sweet Potato Pancakes to become my own!

What You Need to Make this Recipe

Image of ingredients needed to make vegan sweet potato pancakes.

Now, if you are feeling more pumpkin (or have that on hand), you can certainly swap in pumpkin puree for sweet potato!

Add in 1/2 tsp of pumpkin pie spice too for a bit more fall flavor!

The walnuts are a more budget friendly addition, but pecans certainly work as well. And, if you have a nut allergy in the house, swap in pumpkin seeds!

How To Make this Recipe

Image of process steps to make vegan sweet potato pancakes.

Start with your dry ingredients, and whisk them together in one bowl.

Mix your wet ingredients in a separate bowl.

Image of process steps to make vegan sweet potato pancakes.

Next, combine the wet ingredients with the dry, whisking them together.

Image of process steps to make vegan sweet potato pancakes.

Don’t forget to mix in the nuts! This adds a layer of texture to the pancakes that really brings home the sweet potato casserole flavor of fall!

Then, viola! Heat over the stove and serve them up with your favorite pancake toppings!

Image of pancakes with the syrup and fork and a bite taken out.

Pro Tips on Making this Recipe

  • This is a thick batter. If you prefer a thinner pancake, add about 2-3 tbsps more of milk.
  • Almond and oat are the preferred flavor profile plant-based milks I’ve tried in this recipe. You can also use a cow’s milk if you aren’t trying to keep this vegan.
  • To add more choline (remember that important nutrient here), add in an egg. However, again, this will not be vegan!
  • Do not let the pancakes cook too long on one side, they will burn!

Other Pancake Recipes You May Enjoy

Try these other fun breakfast staples we love to make in the Shaw Kitchen!

Image of sweet potato pancakes.
Print Recipe
5 from 3 votes

Vegan Sweet Potato Pancakes

Tasty and delicious, these Vegan Sweet Potato Pancakes will easily become a favorite the whole family will enjoy!
Prep Time10 mins
Cook Time10 mins
Total Time20 mins
Course: Breakfast
Cuisine: American
Servings: 3 2 pancakes each
Calories: 236kcal
Author: Elizabeth Shaw

Ingredients

  • 1 cup white whole wheat flour
  • 1 teaspoon baking powder
  • 1/2 teaspoon ground cinnamon
  • 1/8 teaspoon salt
  • 1/2 cup sweet potato puree
  • 1 teaspoon vanilla extract
  • 1 cup almond milk
  • 1/4 cup walnuts chopped

Instructions

  • In small bowl, mix flour, baking powder, cinnamon and salt.
  • In a large bowl, add sweet potatoes, vanilla and milk; mix well.
  • Combine dry ingredients into wet ingredients, adding the walnuts at the end.
  • Spray a griddle with cooking spray and scoop 3 tablespoons of batter into a small circle.
  • Cook at low to medium heat for 3 to 4 minutes per side.
  • Remove and enjoy!

Notes

Notes:
  • To make gluten-free, use a 1-1 gluten free baking flour.
  • Store for up to 3 months in an air-tight back in the freezer.
 
 

Nutrition

Calories: 236kcal | Carbohydrates: 33g | Protein: 8g | Fat: 9g | Saturated Fat: 1g | Cholesterol: 55mg | Sodium: 172mg | Potassium: 453mg | Fiber: 5g | Sugar: 4g | Vitamin A: 9048IU | Vitamin C: 9mg | Calcium: 147mg | Iron: 2mg

I’d love to hear what you think about this recipe! Feel free to comment below or tag me on Facebook or Instagram. If you decide to give them a try, be sure to tag me and use the #ShawKitchen so I can reshare!

Sweet Potato Breakfast Parfait

Savor the flavor with this Sweet Potato Pie Breakfast Parfait! This recipe has minimal added sugar but tastes like you’re eating a real slice of pie! It’s a nutritious and delicious swap anytime of the day to satisfy that sweet tooth.

Image of 3 sweet potato breakfast parfaits lined up in a row.

Sweet potato pie: yes or no?

A big ole yes over here! Well, pretty much a yes to anything sweet potato!

Did you know sweet potatoes have nearly 200% of your daily value of vitamin A for under 200 calories?

Plus, sweet potatoes are filled with fiber and anthocyanins, which boast great anti-inflammatory properties.

Canned sweet potatoes are great too for an on the go, nutrient dense option when timing is tight. Just look for a variety without added sugar and drain the liquid before mashing together!

Image of sweet potato parfaits.

What you need to make this recipe:

Image of ingredients for sweet potato breakfast parfait.

How to make this recipe:

I’m going to go out on a limb and say this is the easiest thing to make since sliced bread, however I don’t really know how to make bread!

Nonetheless, it’s literally a two step recipe and viola, breakfast is served!

Image of steps to make sweet potato parfaits.

Pro Tips on Making this Recipe

I’ve made this recipe so many times and truthfully each time its a little different!

Here are some swaps to use based on what you may have on hand!

  • Switch up the sweet potato puree with a canned pumpkin puree if you have that instead.
  • Swap the walnuts for a pistachio, or if allergic to nuts, a pumpkin seed!
  • Use a plant-based yogurt if you are vegan.
  • Omit the maple syrup if you want to keep this made without added sugar.

Other Healthy Sweet Potato Recipes You May Like

Image of 3 sweet potato breakfast parfaits lined up in a row.
Print Recipe
4.23 from 9 votes

Sweet Potato Breakfast Parfait

Savor the flavor with this Sweet Potato Breakfast Parfait! This recipe has minimal added sugar but tastes like you're eating a real slice of pie! It's a nutritious and delicious swap anytime of the day to satisfy that sweet tooth.
Prep Time5 mins
Cook Time15 mins
Total Time20 mins
Course: Breakfast
Cuisine: American
Servings: 3 servings
Calories: 124kcal
Author: Elizabeth Shaw

Equipment

  • pressure cooker (instant pot)

Ingredients

  • 1 each large sweet potato
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon salt
  • 1/2 teaspoon vanilla extract
  • 1 tablespoon maple syrup optional
  • 1/4 cup walnuts chopped
  • 1 cup plain Greek yogurt

Instructions

  • Place one large washed sweet potato in a pressure coooker (or instant pot). Pressure Cook on High for 12 minutes.
  • Remove and let cool.
  • Remove skin and mash sweet potato using a whisk, back of a fork, or hand mixer.
  • Add in cinnamon, salt, vanilla extract, and maple syrup, and vanilla. Mix together. Stir in 2 tablespoons of the chopped walnuts.
  • Divide into 1/3rd portions and place in bottom of small jars.
  • Top each with 1/3 cup Greek yogurt.
  • Top with remaining walnuts.

Notes

Note: You can also boil potato on the stovetop in a pot, or used canned (no added sugar) sweet potato puree.

Nutrition

Calories: 124kcal | Carbohydrates: 9g | Protein: 8g | Fat: 7g | Saturated Fat: 1g | Cholesterol: 3mg | Sodium: 219mg | Potassium: 152mg | Fiber: 1g | Sugar: 7g | Vitamin A: 47IU | Calcium: 90mg | Iron: 1mg

I’d love to hear what you think about this recipe! Did you make them!? Comment below and tag me (@shawsimpleswaps) on Facebook, Instagram, or Pinterest. I’d love to reshare!

Homemade Fig Jam

The search is over for a delicious, low added sugar spread to add to your morning toast! This Homemade Fig Jam with Chia Seeds is an omega-packed way to start your day!

Image of 3 jars of homemade jam in a row.

Are you a fig fan?

That’s a big yay over here! Figs are a naturally sweet powerhouse, meaning you need a little bit of added sugar to make a deliciously sweet jam!

Plus, this jam is perfect on its own, but also a lovely addition to a spiced up gourmet cheese board!

Is this jam healthy?

Yes, absolutely!

Not only is this recipe free of added sugar, but it’s also packed with two superfoods: figs and chia seeds!

Figs are loaded with fiber, potassium, vitamin B6, manganese, pantothenic acid and copper.

Image of fresh figs.

Plus, they’re naturally sweet, making for a great alternative to sweeten your recipes without using added sugars.

Chia seeds have fiber too (yes, this is a fiber packed jam!) in addition to heart-healthy omega fats.

The only caveat with fresh figs is that they ripen quickly, so it’s best to buy them and use them in a day or two. But then again, if you have a plethora of figs, you can always whip up this delicious jam and freeze the extras to enjoy in fall!

What kitchen gadgets do you need to make this recipe:

The key to making fig jam is allowing yourself the patience to wait until it sets to enjoy it!

Okay, and lots of love and a few simple kitchen tools (i.e., a medium stove-top pot, a blender or immersion blender, a whisk, or just an Instant Pot and a blender!)

If you’re wondering what an immersion blender is, it’s a simple handheld blender you can use inside the pot to prevent burning yourself from transferring a hot item to the actual blender.

But, you don’t need one to make this recipe! Your blender will work just fine!

You will also want glass jars and metal lids so you can store the jam for safe keeping (and eating!) later!

What ingredients you need to make this recipe:

  • 100% Pure Apple Juice
  • Fresh figs
  • Chia seeds
  • Cane sugar (optional)

How to make fig jam:

Start with the basics!

Image of process of making fig jam.

Slice figs in half, then assemble the other 3 ingredients! Yes, it’s that simple!

Add figs, apple juice, and sugar to your Instant Pot or pot of boiling water.

Image of process of making fig jam.

After cooked, process in a blender or use an immersion blender to create a smooth consistency. Add in chia seeds. Then prepare the mason jars for canning!

Pro Tips on Making This Recipe:

The key to making a figgy jam that spreads and holds like a pectin based preserve or jam is to use those chia seeds.

Chia seeds when placed in liquid form a gel like consistency, helping the fig spread like a traditional store-bought jam or jelly.

Just look at the way the fig spread so perfectly on this toast!

Image of homemade fig jam on toast.

This recipe is simple, delicious and pure, just what you what in a homemade goody.

What can I put the fig preserve on?

Everything! From bagels to toast, to meats and cheeses, there is no stopping what you can top with fig jam!

Here are some of the Shaw Kitchen favorites I enjoy to use:

French Toast Bagels

Cornbread Muffins

Brown Sugar Tea Cookies

Not a fan of figs? Don’t worry, I’ve got that Cranberry Chia Jam too for you to check out!

Image of 3 jars of homemade jam in a row.
Print Recipe
5 from 5 votes

Homemade Fig Jam with Chia Seeds

Savor the flavor of fresh figs by making a Homemade Fig Jam. Bonus, it’s perfect to pair on those sammies for back to school lunches!
Prep Time25 mins
Cook Time20 mins
Total Time45 mins
Course: Breakfast
Cuisine: American
Servings: 16 servings
Calories: 42kcal
Author: Elizabeth Shaw

Ingredients

  • 8 medium figs 12 ounces, halved
  • 1 cup + 1/2 cup 100% pure apple juice divided
  • 2 tbsp cane sugar
  • 3 tablespoons chia seeds

Instructions

  • In a medium saucepan, bring 1 cup apple juice to a boil and add in fresh figs.
  • Boil for 15 minutes, covered.
  • Remove from heat and let sit 5 minutes.
  • Using your immersion blender, puree figs, using caution not to splatter the hot liquid onto your skin.
  • Pour pureed figs into a medium bowl or large mason jar with a lid. Add in the 1/2 cup apple juice, chia seeds, and sugar. Stir together with a spatula or shake mason jar vigorously with a lid. Refrigerate for a minimum of 4 hours.
  • Store jam in the refrigerator and use within 10 days for best quality.
  • Freeze extra jam for up to one month. Use defrosted jam within 7 days for best quality.

Notes

To Prepare In the Instant Pot:
Add figs and apple juice to the metal inner pot of the Instant Pot. Select pressure cook, set timer to 3 minutes, and secure lid and sealing valve. Let naturally release for 5 minutes, then use quick release. Continue with steps above to blend the figs and adding the remaining ingredients. 
To Can:
Follow proper canning procedures, including sterilizing glass jars and sealing the jars. Use within 3 months of canning, and within 14 days of opening. 

Nutrition

Calories: 42kcal | Carbohydrates: 9g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Sodium: 1mg | Potassium: 83mg | Fiber: 2g | Sugar: -24g | Vitamin A: 36IU | Vitamin C: 1mg | Calcium: 24mg | Iron: 1mg

I’d love to hear what you think about this recipe! Did you make them!? Comment below and tag me (@shawsimpleswaps) on Facebook, Instagram, or Pinterest. I’d love to reshare!

First Trimester Updates – Baby #2

I guess it’s time to make it “official”, the Shaw Kitchen crew is expanding! We’re thrilled to welcome baby number two coming early March 2021. This post is a little glimpse into what this journey to baby looked like, as well as all those first trimester updates I always love to read about.

Image of toddler and mom holding ultrasound photo.

We’re having baby #2!

It’s seriously surreal to still share the good news. The journey was different this time around than the 4.5 year journey to meet H and we couldn’t be more grateful.

How this journey to baby started

We started trying to get pregnant pretty much around the time I weaned Hayden when she was. 11 months old. We knew from our first journey we wanted to try as soon as possible for Baby #2 and from the many anecdotal stories we heard thought it would be “easier” to get pregnant if we tried closer to the time we had H.

Suffice it to say, that wasn’t necessarily the case.

There were a few close calls that led me into the doctor’s office getting an HCG test in November 2019 that we had hoped was the good news we wanted until we found out it was just an issue with my cycle.

In February of this year, Mr. CEO and I signed up for a Spartan race, our typical MO when things get tough in our fertility journey, to challenge us in and help take our emotions out in a healthy way through training.

Well, then as we all know, COVID happened and life turned upside down.

During this period I was getting some testing done at my OBGYN’s office that showed some abnormalities in my estrogen levels again. I didn’t buy it as I knew my cycle like the back of my hand.

Frankly I was annoyed with the way my OBGYN’s team failed to follow through on my labs and how their communication was so inconsistent.

So, I did what I encourage all my patients to do: advocate for themselves.

I looked into and did my own DUTCH testing (for those who are interested, I’ll share more about that in a future post). Knowledge is power, and I knew I wanted as much of it as I could.

I found a new OBGYN and made an appointment with his office for late May. It was just my regular yearly appointment, however I discussed with him our fertility journey to our daughter and how we had been trying nearly 10 months at that time with no success yet again.

He listened, intently, and I couldn’t have been more thrilled to feel that reassurance from a medical provider. We discussed options and decided I would trial an ovulation medication called Clomid the following week when I was supposed to get my period.

Well, lo and behold, that Sunday I found out I was pregnant! Seeing those two pink lines brought a surge of emotions that made me believe wholeheartedly yet again in the power of never losing hope.

When are you due?

Based on my cycle, the last day of February! Based on how baby is reading on the ultrasounds, right around March 6 the doctor says! Hayden came two weeks early, so we will see this time around if baby follows suit.

Any guesses if we will have a February or March baby?!

How has the first trimester been this time around?

Truthfully, as I went back and looked at this post here on my first trimester with Hayden this pregnancy since the moment I found out I was pregnant has been night and day different.

Morning sickness has a new meaning, aka, all day sickness. It got so bad around week 6 that since then I have been on anti-nausea medication every 6 hours since then!

Body wise, I feel SUPER pregnant already and I’m only 14 weeks. They say “second pregnancies show earlier” and I definitely agree with that on my body!

Image of pregnant belly at 14 weeks in the mirror.

Food aversions and cravings literally rotate daily, so much so that I don’t really “meal prep” because if I do too much food gets wasted when all I want to do is order in take-out.

What I’m craving (and hating) lately!

Weeks 6 through 9 were pretty rough in which I lived off pita bread with grilled chicken and tzatiki sauce from Luna Grill.

Image of pita bread with chicken, fries and salad.

Week 10 hit hard and I was like GIVE ME ALL THE BEEF AND EGGS! Serendipitously at that time, I wrote this post on eggs and this on beef to make me get in the kitchen and whip them up myself (two great foods for a growing baby!)

I’m still into the proteins, but also found a new found love for bagels and cream cheese.

Chopped salads are hit or miss, but I only like them if Mr.CEO makes them! And recently I’ve taken an affinity to jalapeños on everything!

Image of nachos and jalapenos.

Chocolate and sweets (usually my MO) have been not so appealing to me during these early weeks, but now that I’m finally at week 13 I’m really craving Cookie Dough Cheesecake from The Cheesecake Factory.

Thankfully, Mr.CEO helped satisfy that craving this past week!

Image of chocolate cookie dough cheesecake.

What vitamins I’m taking

I’ve always kind of disliked the chewable vitamins that are loaded with added sugar and require a serving size of 4 gummies to meet your nutrition needs, however I’m now taking them.

I have a hard time swallowing my regular prenatals (I rotate between New Chapter, NOW Foods and Natalyst), so I’ve been taking the Smarty Pants Chewables until this morning sickness passes.

Days I feel better than others I’ll take one of my capsule prenatals instead.

I am also regularly taking Vitamin D3- 1000 IU, Vitacholine – 300 mg, DHA/EPA (in prenatals) and on occasion pysllium husk fiber in smoothies.

Is Hayden excited to be a big sister?

I’d say yes, albeit slightly confused as too if mom or “Hayden” is carrying the baby. She also thinks the baby is inside my belly button, so she constantly sticks her finger into it and talks!

Image of toddler announcing becoming a big sister with ultrasound photo.

We will be transitioning her room down the hall to switch over the nursery, so fingers crossed she does well with the transition!

What advice do I have to those who are in the midst of TTC?

Never lose hope!

I know this journey is tough, especially with a global pandemic thrown in. But, if you remember why you started, what your ultimate goal is, you’ll keep the hope alive.

Everyone’s journey is different, but everyone’s journey is worth it. Sending you lots of love and hope on yours. Please reach out if I can help in any way. XOXO

Importance of Iron in Pregnancy

Have you heard your doctor talk about the importance of iron in pregnancy and infant development? It’s a popular topic that comes up in women of childbearing age because of the crucial role this nutrient plays in growth and development. This post will cover just why iron is so important, as well as the top sources to incorporate this nutrient from a whole food perspective. Spoiler alert: we’ll cover beef and demystify “if beef is healthy” with the latest science-based evidence! 

Image of beef describing post about beef and iron.

Disclosure: This post is in collaboration with Beef. It’s What’s for Dinner . on behalf of the Beef Checkoff. As always, I only work with companies that align with my nutrition philosophy and we regularly purchase in the Shaw Kitchen. Thanks for supporting the work that keeps my little corner of the web afloat!

Why is iron important in pregnancy and infant development?

Iron is a mineral that plays a pivotal role in carrying oxygen within our bodies, muscle metabolism and building healthy connective tissue. It’s also crucial for neurological development, physical growth, and in the making of some hormones.

The important role iron plays in the body even begins before the baby is even developing in the mom’s tummy!

Months prior to conception, the egg and sperm, that will become the embryo, are cells that the mature female and male reproductive systems produce, and the production of these cells require energy and nutrients from foods consumed in order to be created.

For the mom, it is important to eat an energy-appropriate and well-balanced diet (including her increased needs for energy, protein, and other nutrients including iron) so that she remains healthy.

If her diet is deficient, the female body will shuttle her body stores that include many nutrients like fat, muscle, bone minerals and ferritin to the fetus. Her body will do its very best to get the fetus what it needs.

 But, if iron remains under consumed, iron deficiency anemia can result. This increases risk of preterm birth and low birthweight babies.

Given iron’s crucial role in growth and development, having a deficiency at any part of the process is really a detriment to the baby to be. But, don’t fret! It is a nutrient that can easily be found through many dietary sources, with beef being an easy option!

How much iron do people need?

As you may have guessed, iron needs will increase during pivotal growth periods in one’s life, such as early infancy and pregnancy.

This chart from the National Institute of Health (NIH) breaks down the current Recommended Dietary Allowances (RDA) for iron based on age and gender:

Image of iron needs based on age and gender.
Source: NIH

What are the best sources of iron?

There are two sources of iron you can get from food: heme and non-heme iron.

Heme iron is more readily absorbed by the body and can be found in your animal proteins from foods like beef, lamb, pork, chicken, turkey and seafood.

Non-heme iron is the plant-based form of iron that is not as easily absorbed by the body and can compete with other nutrients for absorption. Some of the highest plant-based sources of iron include white beans, lentils, spinach, tofu and broccoli.

When consuming non-heme sources of iron, it’s best to eat them with a high vitamin C containing food to increase the absorption. You also want to avoid eating them with foods high in phytates, like grains and beans, that can inhibit absorption.

Here are the top sources of iron in the U.S. diet:

Image of iron milligram content of common foods.
Source: NIH

Since red meat packs 10 essential nutrients within a 3-ounce cooked serving, it’s an affordable, convenient and healthy option to incorporate into any meal plan to help meet your iron needs on a regular basis.

It’s also SO easy to customize into a variety of recipes. I’ll share some of my favorites in just a minute, but if you remember from my post here, there are SO many ways you can “simple swap” with beef!

Plus, pairing beef with vegetables allows you to further increase your absorption of both sources of iron while also helping to meet the DGA as well as the MyPlate recommendations for consuming more produce: a win-win for all!

Image of beef brisket salad.

A Closer Look at Iron and Beef

While its evident beef is a source of many nutrients, including a good source of iron, it’s alarming that 5.5% of the U.S. population remains iron-deficient. This becomes especially concerning when we look at women of child-bearing years, given iron’s crucial role in growth and development.

According to the 2015-2020 Dietary Guidelines for Americans: “Substantial numbers of women who are capable of becoming pregnant, including adolescent girls, are at risk of iron-deficiency anemia due to low intakes of iron.”

The issue of iron deficiency was verified even in the recent Scientific Advisory Committee Report that advised the 2020-2025 DGA recommendations to support the crucial life stages of pregnancy and early infant development that we spoke about last month here.

To help prevent iron deficiency in women, the 2015-2020 Dietary Guidelines for Americans has recommended females, particularly women of childbearing age and adolescents “consume foods containing heme iron, such as lean meats, poultry, and seafood, which is more readily absorbed by the body.”

Before we jump too far ahead, let’s revisit just why iron is so important within the role it plays in the body.  Be sure to check out the video below as well for an in-depth look at iron and beef in this important developmental period as well!

Can beef be part of a healthy diet?

Yes! It can, but let’s rewind first to revisit what “healthy” actually means.

It’s no surprise that the word healthy actually means something unique to every person even though the Food and Drug Administration (FDA) did issue some guidance around the use of the term from a labeling perspective.

As a registered dietitian and mom, I always ensure I make recommendations on what to include in a balanced diet for my clients and what I feed my own family based on the science-based evidence in addition to other obvious factors (i.e. does it taste good?!)

So, long of the short, nutrient-rich beef continues to be supported by the Dietary Guidelines for Americans (DGA) and the National Institutes of Health (NIH) as a source of many important nutrients essential for growth and development throughout the lifespan.

Is beef healthy?

Beef is what we call a “foundational food”, meaning that is nourishes and optimizes health at every life stage. Beef is filled with nutrients, such as high-quality protein, choline, iron, zinc, and many B vitamins.

In just a 3-ounce cooked portion, beef delivers on average:

  • 51% of the DV of protein
  • 39% of the DV of zinc
  • 14% of the DV of iron
  • 14% of the DV of riboflavin
  • 25% of the DV of niacin
  • 24% of the DV of vitamin B6
  • 41% of the DV of vitamin B12
  • 13% of the DV of choline

No other protein delivers the same nutrient-rich package that beef does in the same 3-ounce cooked portion for roughly 170 calories.

Beef. It’s What’s for Dinner. has an excellent webpage here that talks more about the specific benefits of beef. Plus, they have this great infographic that breaks down the facts as well and I’m sharing it below!

Image of female outline with content describing beefs nutrition value in 3 oz portion.

There is high-quality scientific evidence (available here, here and here) that beef, at current levels consumed, helps offset nutrient shortfalls and serves as an integral part of healthy diets.

Research from randomized controlled trials (basically the gold standard when we look at the research design) shows that lean beef can serve as a predominant protein source in many healthy eating patterns, like the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets.

How to incorporate beef into a healthy diet?

If the idea of cooking a steak on the BBQ sounds so far-fetched right now with the current climate we’re in, I get it! Time is tough and nourishing your body with all the right nutrients shouldn’t be a stressor.

Here are my go-to recipe ideas to fit beef into a healthy diet depending on age:

Quick Fix Meal Ideas

Perfect for everyone, but especially a tired pregnant mom or a busy postpartum mom trying to manage all of the things!

Pressure Cooker Brisket

This recipe is great on its own, but also wonderful when paired over a salad or tossed into a corn tortilla for a portable and convenient grab and go source of lean protein!

Image of beef taco.

Pressure Cooker Round Roast

Another popular cut of meat that’s great for a “cook once, enjoy all week” style of meal planning  is a round roast. This can easily be served with plenty of veggies for a hearty meal, or wrapped into a grab and go sandwich!

Image of beef round roast with carrots.

I also highly recommend trying out the Korean Beef Bulgogi Bowls from my latest cookbook! It uses ground beef, another excellent and quick source of nutrition that the entire family can enjoy.

Image of beef bulgogi bowl.

Early Infancy- Baby Led Weaning

Incorporating beef as one of the first foods when an infant is developmentally ready is a great way to deliver iron and the other 9 essential nutrients found in beef. I highly recommend following the book, Born to Eat, for an excellent introduction to including beef in your child’s diet.

Here is a sample of the beef strips I served to my toddler when she was 6-months old.

Image of beef cut for baby led weaning.

While infants won’t actually be able to swallow the meat, by sucking and gnawing on the beef strip they are able to consume many important nutrients to help with their growth and development.

Image of baby eating beef steak strip as first food for baby led weaning.

With her advancement in feeding skills and age (she’s now 2 years old), we still focus on high iron sources in her diet, like beef, but are able to serve them in more bite sized pieces with the other foods from the meal, like this toddler friendly steak taco plate!

Image of deconstructed taco plate for a toddler.

To give you even more inspiration, be sure to visit some of my favorite recipes from Beef. It’s What’s For Dinner.:

Where can I get more information?

For more information, delicious recipes, and nutrition information surrounding beef, be sure to visit Beef. It’s What’s For Dinner. To stay in the loop about the changes coming to the DGA 2020-2025, be sure to subscribe to the Shaw Kitchen newsletter!

If you have questions about starting solid foods, consult a physician or health care provider.

Healthy Oatmeal Breakfast Bars

You’ll never skip breakfast again with these easy and delicious healthy oatmeal breakfast bars! They are perfect for meal prep and on-the-go. (gluten-free)

gluten free honey oat cereal bars -shaws simple swaps

These oatmeal breakfast bars are simple and fast to make. You can easily incorporate these into your daily routine. In under 30 minutes, you can enjoy these breakfast bars hot and fresh.

They are also great to store and save for this week’s meal prep!

Not only do they provide excellent nourishment for you and your family members, but they also can be made gluten-free! The homemade icing on top adds creaminess and takes this breakfast bar to another level.

You won’t ever want to miss out on breakfast again!

Make Sure You Have

  • Cereal (GF)
  • Rolled oats (GF)
  • Baking soda
  • Salt
  • Dates
  • Milk
  • Butter (or oil)
  • Honey
  • Vanilla Extract
  • Greek yogurt
  • Nut butter (or sunflower butter)
gluten free honey oat cereal bars -shaws simple swaps

Why are these bars healthy?

First, they are much lower in added sugar than your standard breakfast bar!

Plus, they are filled with fiber and protein too, these are gluten-free for those who struggle with a gluten sensitivity!

What to pair with these bars?

Two Shaw Kitchen favorites to enjoy with these bars are my:

Golden Milk Latte

Tropical Fruit Salad

Other Healthy Breakfast Recipes To Try

Remember, I’ve got a whole lot of delicious and nutritious eats for you to try! Here are our favorite other gluten-free recipes you can find on the blog as well as some that contain gluten.

Gluten-Free 

Chocolate Chip Amaranth Granola

Cranberry Pumpkin Granola Bars

Almond Poppyseed Bundt Cakes

Peanut Butter Parfait with Amaranth

Sweet Potato Breakfast Chia Cake with Chocolate Chips 

Contain Gluten

Blueberry Almond Cookies

Chocolate Chip Banana Bread 

Ginger Carrot Cake with Vanilla Glaze 

Whole Wheat Chocolate Chip Muffins 

Now let’s dive into these healthy oatmeal breakfast bars and enjoy the last few weeks of summer!

Print Recipe
5 from 1 vote

Healthy Oatmeal Breakfast Bars

This is not your average milk and cereal bar! Nope, it's not only gluten free, egg free and soy free, but these Healthy Oatmeal Breakfast Bars are filled with whole grain goodness, baked with milk and topped with a hearty dose of nut butter and Greek yogurt!
Prep Time20 mins
Cook Time2 mins
0 mins
Total Time22 mins
Course: Breakfast, Snack
Cuisine: American
Servings: 8 bars, 12 muffins
Calories: 210kcal
Author: Elizabeth Shaw

Equipment

  • Food Processor
  • Granola bar pan
  • Wire rack
  • Spatula
  • Bowl
  • Wisk
  • Zap lock bag

Ingredients

  • 2 cups GF cereal
  • 1 cup GF rolled oats
  • 1 1/2 teaspoons baking soda
  • 1/4 teaspoon kosher salt
  • 1 cup pitted dates
  • 1 1/2 cups milk
  • 1 stick butter or 1/2 cup oil
  • 2 tablespoons honey
  • 1 teaspoon vanilla extract
  • 1 cup Greek yogurt plain
  • 1/4 cup nut butter or sunflower seed spread

Instructions

  • Preheat oven to 350*F.
  • Pulse GF cereal, oats and baking soda in a food processor for 3-5 minutes until flour like consistency achieved. Remove and set aside.
  • Add the dates and milk to the processor, fitted still with the metal blade.
  • Pulse 5 minutes until a thin paste is achieved, add in butter, honey and vanilla extract. Pulse 1-2 minutes.
  • Add in the flour mixture and pulse until mixture is combined. A thick batter should form.
  • Scoop into an 8-mold granola bar pan sprayed with cooking spray, or 12 muffins.
  • Baked for 26-28 minutes, until toothpick inserted comes out clean.
  • Let cool on a wire rack.
  • Make frosting by whipping Greek yogurt with the nut butter. Place in a zip lock fastened bag and cut a small hole in the corner. Frost each in a zigzag pattern.
  • Store in the refrigerator for 1 week, or freeze without frosting for up to two months.

Nutrition

Calories: 210kcal | Carbohydrates: 36g | Protein: 7g | Fat: 6g | Saturated Fat: 1g | Cholesterol: 1mg | Sodium: 410mg | Potassium: 308mg | Fiber: 5g | Sugar: 19g | Vitamin A: 250IU | Calcium: 129mg | Iron: 4mg

I’d love to hear what you think about this recipe! Did you make them!? Comment below and tag me (@shawsimpleswaps) on Facebook, Instagram, or Pinterest. I’d love to reshare!

Whole 30 Breakfast Sausage Recipe

Looking for a healthy, flavor filled lean breakfast protein sausage recipe?Then this post is for you! This Whole 30 Breakfast Sausage is literally the easiest thing to make. Plus, it yields 12 and can be frozen for easy batch cooking. Enjoy!

Breakfast sausage: yes or no?

Truthfully, the answer to this question for me personally (and I’m willing to bet many of you) depends on what type of meat the sausage is made from am I right?

I’ll come out and say it: I’m not a huge pork fan. Phew, glad that’s out there.

Meaning, if my breakfast sausage needs to be made from a turkey or chicken in order for me to give it a chance.

Luckily for all of us, this simple Whole 30 Breakfast Sausage Recipe is made from lean ground turkey!

What You Will Need to Make This:

Take note, this isn’t a laborious recipe! Yay!

Meaning more time for you to enjoy the weekend if you’re whipping this up for a weekend meal prep.

Just be sure you have the following:

  • 1 pound lean ground turkey or chicken
  • dried sage
  • dried rosemary
  • dried minced onion
  • garlic powder
  • table salt
  • ground black pepper

If you prefer fresh herbs and spices, just remember the simple equation to ensure you still have the same flavor profile:

1 tsp dried = 1 tbsp fresh

Tips On How to Make This Recipe:

To save time, I like to batch cook these in the oven for 20-25 minutes (internal temperature should be 165 degrees for turkey.)

Then, pan fry them a minute per side to get the crispy outer edges.

You can store in the refridgerator for up to 5 days, or freeze for up to 3 months.

Mr.CEO likes to put these on a biscuit and make a healthier McMuffin, whereas I like to have them on a bed of arugula with a fried egg!

Both are equally delicious.

Other Ways to Spice Up These Sausages

Here’s the deal: you can really make these your own!

If you prefer to have a spicier sausage, toss in some red pepper flakes.

If you want the maple flavor of your favorite store bought brand, then add in 1 tablespoon of pure maple syrup. Note, this will change the added sugar content though and negate the Whole 30 if that’s what you are going for.

Last but not least, feel free to use your preferred meat of choice, even if that is pork! It’s not my jam, but it may be yours!

Other Recipes You May Enjoy

Be sure to check out these beauties below that pair perfectly with these sausages!

Onion Biscuits

Rosemary Country Gravy

Low Carb Protein Pancakes

Print Recipe
5 from 1 vote

Whole 30 Breakfast Sausage

A healthy, flavorful filled lean breakfast protein sausage recipe! This recipe yields 12 and can be frozen for easy batch cooking.
Prep Time5 mins
Cook Time27 mins
Total Time32 mins
Course: Breakfast
Cuisine: American
Servings: 12 sausages
Calories: 58kcal

Ingredients

  • 1 pound 93% lean ground turkey
  • 1/2 tsp dried sage
  • 1/2 tsp dried rosemary
  • 1/2 tsp dried minced onion
  • 1/2 tsp garlic powder
  • 1/2 tsp table salt
  • 1/4 tsp ground black pepper

Instructions

  • Preheat oven to 375 degrees.
  • Mix ground turkey in a large bowl with all the spices. Make sure the mixture is thoroughly combined.
  • Spray a rimmed baking sheet with cooking spray. Using a large spoon, scoop out the mixture and form into 12 even patties. Place on the baking sheet.
  • Bake for 25 minutes. Remove from oven and let cool. If eating immediately, pan-fry the patty for 1 minute on each side to get the crisp texture.
  • Place remaining patties in an airtight container. Store in the refrigerator for 5 days or freeze for up to 3 months.

Nutrition

Calories: 58kcal | Carbohydrates: 1g | Protein: 7g | Fat: 3g | Saturated Fat: 1g | Cholesterol: 28mg | Sodium: 123mg | Potassium: 84mg | Sugar: 1g | Vitamin A: 28IU | Vitamin C: 1mg | Calcium: 8mg | Iron: 1mg

I’d love to hear what you think about this Whole 30 Breakfast Sausage Recipe! Did you make them!? Comment below and tag me (@shawsimpleswaps) on Facebook, Instagram, or Pinterest. I’d love to reshare!

Top Scientists Recommend Important Updates for the Dietary Guidelines for Americans 2020-2025

It’s that time again for the Dietary Guidelines for Americans to get an update and boy am I excited to share with you what the Dietary Guidelines Advisory Committee (DGAC) has recommended for the 2020 version! The DGAC Scientific Report was recently released and I couldn’t be happier to report scientists have FINALLY made an important distinction for TWO very crucial periods in growth and development: pregnant and lactating women as well as the birth to 24-month life-stage. Read on to learn about these latest recommendations and how you can successfully meet your (or your clients) nutritional needs during these periods.

Disclosure: This post is in collaboration with the Egg Nutrition Center. As you know from past posts, the Shaw Kitchen is a huge fan of not only eggs but the research that supports including nutrient-dense eggs in a balanced diet. Continuing reading to learn more!

What are the Dietary Guidelines for Americans?

For those unfamiliar with the Dietary Guidelines for Americans (or DGA as it’s also known), it is a structured set of recommendations to help inform Americans on what to eat based on the latest science surrounding health promotion and disease prevention.

The DGA began in the 1980s and has evolved every five years since to reflect the ongoing body of research in the field of nutrition and disease prevention. This entire process is overseen by the United States Department of Agriculture (USDA) and Health and Human Services (HHS).

Here is an excellent infographic that gets into a bit more detail on the importance of the DGA’s.

https://www.dietaryguidelines.gov/about-dietary-guidelines/purpose-dietary-guidelines

Given that nearly 117 million adult Americans have a chronic disease, it’s important that practical tips are used to help inform the public of what a nutritious and balanced diet can look like.

What updates have been suggested for the new 2020-2025 guidelines?

For the first time, the DGAC has used specific language to discuss the nutrient concerns for both pregnant and lactating women as well as infants and toddlers in the first 24 months of life.

Specifically, the recommendations have discussed the importance of the nutrient choline surrounding its role in preventing birth defects while supporting long-term cognitive development. Now, if you’re wondering where you heard the term choline before, it’s likely here on the Shaw Kitchen!

I’ve written about the importance of choline here and most importantly why you should eat the yolks of eggs here since much of the egg’s nutrients, including choline, is found in the yolk.

But, with the recent attention given to the importance of choline by the DGAC, it’s time we talk about this nutrient again and most importantly, how to incorporate it into a balanced diet for mom and baby using eggs. After all, eggs are one of the most concentrated food sources of choline in the American diet.  

Why is choline important for pregnant and lactating mothers?

Research has shown that 92% of pregnant moms don’t get the recommended amount of choline in their diets. This becomes a critical issue for both mom and baby because of the brain development that takes place in-utero.

Plus, recent research has shown that maternal choline intake in the second and third trimesters can improve measures of cognitive function in infants and have long term effects on brain development and health.

Why is choline important for infants?

Feeding babies is a tough and stressful job, even for a registered dietitian. But, it’s one of the most important jobs because what infants receive during their first 1000 days of life can have a significant impact on their lifelong health.

The DGAC addressed this important period of life and development by including language in the recommendations to offer eggs as a complementary food source to infants who are developmentally ready (usually sometime between 4 to 6 months of age). Remember though, complementary means in addition to the breastmilk or formula the child is already receiving, not in place of at this age. 

Now, the specific attention given to eggs highlights their nutrient density in which they provide eight essential nutrients that help build the foundation for a healthy life. Don’t worry, we’ll chat about those eight below!

Because eggs are naturally nutrient-rich and are one of the top sources of choline!

One large egg contains approximately 150 mg of choline!

Here’s a look at what that equates to for different life-stages:

  • Pregnancy: 33% of the daily value of 450 mg recommended per day
  • Breastfeeding: 27% of the daily value of 550 mg recommended per day
  • Infants 7-12 months old: 100% of the daily value of 150 mg recommended per day

Curious what the choline needs of your particular child are if they fall outside this range above? Use this chart from National Institutes of Health.

Plus, eggs have seven other essential nutrients that are important for the growth and development of your baby as well. One large egg is an excellent source of vitamin B12, biotin, iodine, selenium, and choline; and a good source of high-quality protein, riboflavin, and pantothenic acid. Eggs also have the carotenoids lutein and zeaxanthin, which play a role in brain and eye health.

Not only are eggs affordable, but they are also easy to prepare for any meal and at any age! Eggs make eating a plant-forward diet simple without sacrificing the nutrients your body needs. And, they can help you better absorb the nutrients found in vegetables, like vitamin E and other carotenoids.

What are the best ways to serve eggs?

Truthfully, everyone will have a different opinion when asked this question!

To give you some ideas, I’ve listed two for each stage of the journey below:

Pregnancy
  • 2 Large Eggs Scrambled with 1 Oz Cheese with 1 Slice Whole Grain Bread
  • 1 Hard Boiled Egg over Garden Salad with Walnuts, Berries, Raisins, and Vinaigrette

*Modify based on morning sickness. Sourdough bread is another great choice to top with an egg.

Breastfeeding
  • 2 Egg Breakfast Burrito on Whole Grain Wrap with Avocado
  • Open Faced 2 Egg Salad on Whole Grain English Muffin
One egg omelet sliced into finger-like strips.
Baby Led Weaning
  • 1 Hard Boiled Egg Cut into Quarters
  • 1 Egg Omelet Sliced into Strips
Pureed, Traditional Feeding
  • Mashed 1 Egg Salad with ¼ Avocado
  • 1 Egg Cooked into Hot Baby Cereal

If you’re looking for more options, be sure to check out my favorite egg recipes from the Shaw Kitchen below:

And, don’t forget to download this handout I created with more recipes and information on the health benefits of eggs!

What about egg allergies and infants?

While food allergies are a legitimate concern, the American Academy of Pediatrics recommends that potential food allergens should not be avoided during pregnancy or breastfeeding.

Research has found that early exposure to certain allergens, like eggs and peanuts, when the child is developmentally ready may actually reduce the chance of allergies to that food. In fact, the research was so strong that the DGAC Scientific Report specifically recommended early introduction of eggs and peanuts.

I always recommend working with your pediatrician directly or pediatric dietitian to ensure you feel safe and secure when feeding your child, especially if you or your husband have food allergies as well.

Where to find more information?

To stay abreast on the latest Dietary Guidelines for Americans, visit the dietaryguidelines.gov – the official 2020-2025 version will be released later this year or early next. For more information on eggs, be sure to stop by the Egg Nutrition Center and checkout their delicious recipes for more meal inspiration! Be sure to follow @shawsimpleswaps on social media to stay in the loop for more nutrition information!

Questions? Comments? Let me know below!

Skinny Cheesecake Recipe

Looking for a simple, delicious and no bake cheesecake recipe that is actually healthy?! Then this Skinny Cheesecake Recipe is for you! Ready in under 10 minutes, you won’t regret adding this to your menu tonight!

No Bake Cheesecake with Fresh Berries - Ready in 10 Minutes Flat! @shawsimpleswaps

Is a healthy cheesecake possible?

You bet it is! It’s all about the simple swaps you make while preparing the cheesecake.

For instance, in this no bake recipe I used light cream cheese and plain 2% fat Greek yogurt (the lower fat, not non-fat, provides the right texture and taste while lowering the total calories and fat when compared to a traditional cheesecake.)

Plus, I’ve used natural sweetness from fruits to help add some sweetness with just a touch of sugar.

You can use a sugar substitute like stevia if you want to lower the calories as well, however read this post before making your sugar swaps!

No Bake Cheesecake with Fresh Berries - Ready in 10 Minutes Flat! @shawsimpleswaps

What you need to make a no bake cheesecake

Start with the basics and time saving hack of pre-made, mini graham cracker crusts.

These come in adorable containers that are perfect for a portion control hack too!

Next, remember the essentials:

  • Greek Yogurt
  • Light Cream Cheese
  • Sugar
  • Vanilla Extract
  • Lemon
  • Spices (optional)
  • Seasonal Fresh Fruits

Now, for a fun twist, you can also change these up seasonally by:

  • Pumpkin:
    • Add 1 teaspoon pumpkin pie spice mix to the cream cheese mixture, top each pie with chopped toasted pecans
  • Lemon Blueberry:
    • Add 1 tablespoon lemon juice to the cream cheese mixture, top each pie with 2 tablespoons wild blueberries 
  • Peppermint:
    • Add 1 teaspoon peppermint extract to the cream cheese mixture, top each pie with 1 teaspoon mini chocolate chips 

The possibilities with these beauties are endless!

Pro Tips on Making this Recipe

Don’t forget the ingredients at the store!

Seriously, it seems like a no-brainer but because this recipe is literally so easy to make you’ll want to have all the ingredients you need at your fingertips!

Allow the cream cheese to soften on the counter.

This makes it a bit easier to work with the batter!

Add in the seasonal flavors to make this your own!

Mini chocolate chips and a touch of peanut butter are also a big win with this recipe!

Other Recipes You May Enjoy

I’d love to hear what you think about this Skinny Cheesecake! Did you make it!? Comment below and tag me (@shawsimpleswaps) on Facebook, Instagram, or Pinterest. I’d love to reshare!

No Bake Cheesecake with Fresh Berries - Ready in 10 Minutes Flat! @shawsimpleswaps
Print Recipe
5 from 2 votes

Skinny Cheesecake Recipe

A delicious no bake treat ready in no time flat! Filled with 50% less calories than your traditional cheesecake and so many varieties to choose from!
Prep Time10 mins
Total Time10 mins
Course: Dessert
Cuisine: American
Servings: 8 servings
Calories: 210kcal
Author: Elizabeth Shaw

Ingredients

  • 8 ounces light cream cheese
  • 16 ounces plain 2% fat Greek yogurt
  • 1/3 cup sugar*
  • 2 teaspoons pure vanilla extract
  • 1 teaspoon lemon zest optional
  • 1/2 teaspoon ground cinnamon
  • 1/8 teaspoon kosher salt
  • 8 mini graham cracker pie crusts
  • 1 cup fresh seasonal berries

Instructions

  • Set cream cheese on the counter for 5 minutes to soften while gathering other ingredients.
  • In a medium bowl, using a hand mixer beat cream cheese until smooth, about 1 minute.
  • Add in yogurt and beat another minute.
  • Stir in the sugar, vanilla, lemon zest, cinnamon and salt and continue to mix another minute.
  • Portion mixture evenly into 8 mini graham cracker pie crusts.
  • Cheesecakes can be served immediately, but for best taste, let refrigerate for 30 minutes prior to eating.
  • Top with fresh berries and a sprig of rosemary for color.

Notes

*Swap in stevia for a lower calorie alternative. 

Nutrition

Serving: 1 | Calories: 210kcal | Carbohydrates: 20g | Protein: 9g | Fat: 9g | Saturated Fat: 3g | Cholesterol: 18mg | Sodium: 290mg | Potassium: 184mg | Sugar: 9g | Vitamin A: 165IU | Vitamin C: 0.8mg | Calcium: 112mg | Iron: 0.7mg

5 Avocado Snack Ideas

Feeling like you need some ideas to spice up your snack routine? Then this post is for you! Checkout these 5 Avocado Snack Ideas to inspire a delicious twist in your snacking game!

Disclosure: This post is in collaboration with the California Avocado Commission. I’ve been honored to work with them as a dietitian spokesperson for three seasons now and love supporting California farmers. Thanks for following the work that keeps the Shaw Kitchen running!

Avocados: Yes please!

Did you know that according to a 2019 Food and Health Survey by the International Food Information Council, 97% of Americans snack at least once per week?

And, to no surprise here, 57% of respondents reported snacking at least once per day, meaning it’s important to learn how to plan snacks that nourish, satisfy and satiate you!

California Avocados are the perfect pairing alongside other wholesome foods (don’t worry, I’ll show you those in a minute too!) to provide your body that trifecta of nutrients I’m talking about. Not only are they a heart-healthy superfood that, in my opinion, provide a great nutrient-dense snack over other processed snack options on the market today, but they’re also delicious.

Nutritious and delicious, could you ask for a better combo?!

I think not!

As a native Southern Californian, I’ve grown up enjoying California Avocados my entire life. Actually, two of my closest high school friends owned avocado farms outside of Oxnard! And with Shaw Kitchen headquarters in San Diego, we’re in the heart of California Avocado country now! So now more than ever, when I am enjoying a California Avocado not only do I think about how good they are for  my family and me, I think about how I am supporting the local economy.

How to choose a high-quality snack?

As a registered dietitian, I like to educate clients with the “Rule of 3” in mind when choosing the best snack option for them.

Does it have a source of protein, fat, and carbohydrate?

More often than not, if it hits two of the three main macronutrients it’s going to be a better choice than simply relying on a snack that is rich in only carbohydrates, fats, or proteins.

Why?

Because these macronutrients work synergistically to help fill you up until your next eating occasion. Your satiety, aka that fullness factor, kicks in and keeps your belly full, preventing you from reaching for another snack just an hour later!

Here’s the deal: California Avocados are the perfect addition to your snack routine because they offer good fats, plus a good source of fiber too.

Did you know fiber is a nutrient that may help reduce the risk of obesity, heart-disease, and diabetes? Meaning it’s a great nutrient to increase, and you can do that with the help of California Avocados in your diet.

In just 1/3 of a medium avocado (50g) (the standard serving size), you’ll get 3 grams of fiber! Plus, in case you’re wondering, California Avocados are also full of many nutrients as well. Just take a look at the nutrition facts panel below!

How to select the perfect California Avocado?

I swear I don’t have my own personal avocado radar! But I have been trained by the organization that represents the California Avocado farmers on how to choose the right one for your cooking needs.

First, rest assured California Avocados are picked at the peak of freshness, ensuring they go from tree to table in just a few days.

When selecting an avocado look for California on the label, the symbol of premium quality. This fruit is known for its creamy texture developed while growing under the best conditions possible.

Now, how to tell if your avocado is ready to use?

Gently squeeze the fruit in the palm of your hand. Ripe, ready-to-eat fruit will yield to gentle pressure, meaning its ready-to-eat as a nutritious, satisfying snack alone or paired together with other wholesome foods like the 5 avocado snack ideas below!

5 Ways to Snack Smarter

To set you up for your snacking success, here are the top Shaw Kitchen  picks for swapping California Avocados into your snacking routine!

California Avocado Granola Bars

This delicious bar is made with California Avocados, a heart-healthy superfood with naturally “good” fats. Pair the granola bar with a glass of water as a great pre-workout snack!

Basic Green Smoothie

Green Smoothie For Kids - Tired of making green juices that end up in the trash! Then this recipe is for you! As a newly converted green smoothie fan, I promise you this Green Smoothie For Kids is one that the entire family will enjoy... pink promise! #greensmoothie #greensmoothieforkids #spinachsmoothieforkids #greensmoothierecipes

This is a wonderful nourishing snack the entire family can enjoy without added sugar! It’s perfect on its own but makes delicious popsicles that the kids will love too.

Gluten Free Brownie Recipe

Gluten Free Brownie Recipe - A delicious, blender brownie recipe that's naturally gluten free, dairy free, artificial sugar free and actually delicious. No sponge like tasting brownies here! This pecan flour base will have your entire crowd asking for more! #glutenfreebrownies #brownierecipe #blenderbrownies #healthydesserts #dairyfreebrownies

Sweet treats, like these Gluten Free Brownies made with California Avocados, can certainly be included in a smart snacking routine!

These are a delicious way to satisfy a sweet tooth while still focusing on the recommendations from the Dietary Guidelines for Americans to eat less nutrient-poor foods.

Vegan Green Goddess Dressing

Vegan Green Goddess Dressing

Grab your favorite veggies and whole grain crackers and dip them into this delicious California Avocado dressing! You can make it a tad thicker by decreasing the amount of oil used too! Pair with water for a great snack. 

California Avocado On the Go

The best part of California Avocados? They are perfect just as they are!

In a rush and need something super filling? Then simply slice a California Avocado in half and fill with 2 Tbsp. of cottage cheese, then sprinkle with a little seasoning (like Everything Bagel Seasoning) and enjoy with a spoon. The protein and fat combo here will leave you satiated and satisfied well into your next meal.  

As you can see, the possibilities are endless when you incorporate California Avocados into your snacking routine!

Be sure to visit CaliforniaAvocado.com for more recipe ideas and tag me on Instagram or Facebook with the #ShawSimpleSwaps hashtag so I can see your creations too!

20 Low Sugar Dessert Recipes

Constantly craving sweets? I feel you, life is not how it used to be! Change your mood by focusing on fueling up with these health, low added sugar dessert recipes. They’ll keep your hunger at bay and your sweet tooth satisfied… pinky promise!

Does low sugar mean no sugar?

Not necessarily.

Let’s rewind first. You need to understand the difference between the TYPES of sugar out there.

While this post here talks about those “zero or no calorie” alternatives like stevia and monk fruit, I want to keep this particular piece a bit more basic.

Let’s start with added sugar.

Added sugar is added to food through processing and preparation to enhance the palatability (aka taste) of the food. This imparts not only calories but also carbohydrates from the sugar. Take a peak at the ingredient list; dextrose, cane sugar, etc., all are added sources of sugar. (P.S. I’ve also got the full list in my 25 Gram Added Sugar Challenge here.)

Excess consumption of added sugar from packaged snacks, breads, and added sugar baked goods have also been associated with a variety of different conditions like obesity, Type 2 Diabetes, and heart disease.

Now, let’s touch on natural sugar.

Natural sugar is present in a variety of different whole foods. For instance, the sugar lactose is found in milk, yogurt, cheese and other dairy. The sugar fructose is found naturally in fruits and vegetables. Consumption of natural sugar is not associated with any preventable diseases like obesity (i.e. eating a banana will not make you gain weight!)

Bottom line: To follow a low sugar diet, choose foods made with whole foods sources of natural sugar, like the low sugar dessert recipes below!

What are the recommendations for sugar in the diet?

The Dietary Guidelines for Americans 2015 (DGA) recommends no more than 10% of daily calories (about 12 teaspoons, 1 teaspoon = 4 grams) come from them!

A simple rule of thumb is no more than 25 grams of added sugar per day for adult females, and no more than 37 grams of added sugar for adult males.

How can you lower added sugar in the diet?

Follow these tips!

  • Focus on choosing snacks that don’t require a label, like fresh fruits, vegetables and lean protein, like nuts.
  • Be a smart shopper.
  • Look at the label, choose items where there is minimal to no added sugar.

Most importantly, remember:

All foods can fit, but be mindful of portions and limit added sugars in your total dietary pattern.

Just because you’ve always made your cake with 1 cup sugar, doesn’t mean it won’t taste just as good if you try to reduce the sugar and sub in natural sugars from fruits like apples!

20 Healthy Dessert Recipes

These 10 are so simple to make and satisfying for the entire family to enjoy!

Sweet Potato Pie Parfait

Mango Banana Sorbet

Almond Butter Protein Bars

Raw Chocolate Protein Bars

Sweet Hummus – Aka Brownie Batter Hummus

Maple Sunflower Seed Dessert Dip

Vegan Chocolate Chunk Cookies

Crunchy Vegan Granola Bars

Nut Free Granola Recipe

Carrot Cake Smoothie Bowl

These 10 take a tad bit longer to prepare, but are 100% worth it!

Oatmeal Peach Cobbler Bake

Mini Lemon Bundt Cakes

Sugar Free Chocolate Pudding

Gluten Free Brownies

Fodmap Friendly Chocolate Chip Cookies

Carrot Cake Cookies

Blueberry Almond Cookies

Snowball Cookies

Chocolate Chip Banana Bread Muffins

Gluten Free Cake Pops

I’d love to hear what you think about this low sugar dessert recipes! Did you make one!? Comment below and tag me (@shawsimpleswaps) on Facebook, Instagram, or Pinterest. I’d love to reshare!

Fresh Blueberry Muffins

These delicious, healthy and wholesome Fresh Blueberry Muffins will be the hit that the entire family will enjoy! Ready in under 30 minutes and perfect for a grab and go breakfast or snack.

Image of fresh blueberry muffins.

Blueberry muffins are a staple at coffee shops but typically have a LOT of added sugar and saturated fat. Making them at home can help you control this while boosting the nutrition even more, too!

What you Need to Make this Recipe

  • 1 1/2 cups whole wheat flour
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1/4 tsp salt
  • 1 tsp cinnamon
  • 1 egg
  • 1 tsp vanilla extract
  • 1/2 cup applesauce unsweetened
  • 1/3 cup cane sugar
  • 1 cup milk of choice
  • 1 1/2 cups fresh (or frozen) blueberries

How to Make this Recipe

This recipe is pretty straightforward!

Simply combine the dry ingredients together in a small bowl. Then, mix the remaining ingredients together in a larger bowl (with the exception of the blueberries.)

Fold the dry into the wet ingredients, then fold in the blueberries.

Portion into the muffin liners, bake, and enjoy!

Vertical image of blueberry muffins.

Recipe Notes

To make this recipe your own, try these swaps:

  • Mix in chia seeds to boost the omega-3 content as well as fiber.
  • Swap in frozen wild blueberries to increase the antioxidants (and for convenience!)
  • Make them gluten-free by using a 1-1 baking blend or oat flour.

What to Serve these With

We love serving this crumbled on top of Greek yogurt with sliced almonds! But, they also go wonderfully with a Green Smoothie or cup of milk, too!

Other Recipes You May Enjoy

If you like blueberries, you will love my other Shaw Kitchen hits too!

Image of fresh blueberry muffins.
Print Recipe
5 from 1 vote

Fresh Blueberry Muffins

A delicious, healthy and wholesome Fresh Blueberry Muffin recipe that the entire family will enjoy!
Prep Time6 mins
Cook Time24 mins
Total Time30 mins
Course: Breakfast
Cuisine: American
Servings: 12
Calories: 97kcal
Author: Elizabeth Shaw

Ingredients

  • 1 1/2 cups whole wheat flour
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1/4 tsp salt
  • 1 tsp cinnamon
  • 1 egg
  • 1 tsp vanilla extract
  • 1/2 cup applesauce unsweetened
  • 1/3 cup cane sugar
  • 1 cup milk of choice
  • 1 1/2 cups fresh blueberries

Instructions

  • Preheat oven to 375 degrees F.
  • In a mixing bowl, combine the flour, baking powder, baking soda, salt, and cinnamon together.
  • In a larger bowl, mix together the egg, vanilla extract, applesauce, cane sugar, and milk. Gently fold in the blueberries.
  • Slowly combine dry into wet until thoroughly mixed.
  • Line a 12 count muffin tin with muffin liners.
  • Evenly distribute the muffin batter amongst the 12 liners.
  • Bake for 22 to 24 minutes or until toothpick comes out clean.
  • Serve warm. Store in an airtight container once cooled on the counter for 4 to 5 days, in the refrigerator for up to 7 days, and in the freezer for 3 months.

Nutrition

Serving: 1 | Calories: 97kcal | Carbohydrates: 21g | Protein: 3g | Fat: 1g | Saturated Fat: 1g | Cholesterol: 14mg | Sodium: 134mg | Potassium: 123mg | Fiber: 2g | Sugar: 8g | Vitamin A: 30IU | Vitamin C: 2mg | Calcium: 53mg | Iron: 1mg

Did you make it!? Comment below and tag me (@shawsimpleswaps) on Facebook, Instagram, or Pinterest. I’d love to reshare!

Beef Brisket Nachos

Looking for a delicious, mouth-watering beef Brisket recipe that won’t take hours to make? Then this recipe is for you! These beef Brisket Nachos come to life in under an hour and can easily be transformed into tacos or a beautiful, nourishing salad too. They’re the perfect way to stretch your dollar while still enjoying a hearty protein like beef!

Disclosure: This post is a collaboration with Beef. It’s What’s for Dinner. on behalf of the Beef Checkoff and the #MeatTheMoment campaign. As always, I only work with clients I myself purchase for the Shaw Kitchen. Thanks for supporting the work that keeps Shaw Simple Swaps running!

Are you team nachos or tacos?

Lucky for you, I’m not making you choose sides today. While I’ll show you how to make a tender, mouth-watering beef Brisket, the choice is up to you if you want to enjoy it on top of nachos, inside a taco or over a bed of leafy greens!

That’s why I love this recipe so much. It’s the best way I like to showcase the “build-your-own” concept to my clients who are trying to feed multiple family members with varying appetites and needs.

Have someone in the family whose gluten-free and following a low-carbohydrate diet? No problem. The beef Brisket Salad is just for them!

Need to feed those hungry college students who have found their way home during this unchartered time? Then these Beef Brisket Tacos are calling your name! SO easy to prepare and VERY filling! (You forgot how much those adolescent boys could eat, right?!)

Rest assured, at the end of this post you’ll not only know how to prepare a delicious beef Brisket recipe in under an hour, but you’ll also know what other cuts of budget-friendly beef you can swap if brisket is out during your next grocery haul.

Is beef Brisket nutritious?

Put your worries aside when it comes to the beef bashing. If you don’t remember from my post here, let me refresh your memory.

Beef is a nutrient-dense addition to the diet. For reference, a 3-ounce cooked portion of the Brisket Flat Half is an excellent source of protein, niacin, vitamin B12, zinc, selenium and choline (the nutrient if you remember 90% of Americans still aren’t getting enough of!)

Plus, it’s also a good source of iron, riboflavin, vitamin B6, and phosphorus.

Source: Beef It’s Whats For Dinner

Beef can fit into a variety of meal plans: from Mediterranean to flexitarian to paleo! Seriously, you can absolutely still incorporate a plant-forward diet while enjoying a 3-ounce portion of beef.


It’s about swapping the old mentality that used to be depicted with beef as the center-of-the-plate with a 20-ounce steak to a moderate portion accompanied with a variety of fruits and vegetables, just like the Beef Brisket Salad I’ve got for you here.

Helpful Swaps to Make this Recipe 

Did you run to the market only to find the beef Brisket Flat cut you need for this recipe is sold out?

Don’t stress! I’m here to help. Did you know that there are actually many affordable cuts of beef on the market today?

I highly recommend checking out this website here that covers the affordable yet delicious cuts of beef that are perfect for feeding families.

A few of the Shaw Kitchen favorites cuts of budget-friendly beef other than the Brisket Flat (a true favorite!) include:

  • Beef Eye of Round Steak
  • Lean Ground Beef
  • Beef Back Ribs

I’m sure many of you have prepared your ingredient list for a recipe only you get to the store and find out the cut you need is sold out. In addition to the swaps above, check out this little guide to other common cut swaps.

Note: it’s fairly challenging to find a true swap for ground beef. However, you can certainly take a chuck roast and slow cook it to get tender shredded beef you can use in a similar fashion to ground beef!

For this Beef Brisket Nacho recipe specifically, here are three alternatives to swap in for the Beef Brisket Flat:

  • Beef Tri-Tip Roast
  • Beef Chuck Roast
  • Beef Brisket Point

How to Make Pressure Cooked Beef Brisket for Nachos, Tacos or Salad

Here’s the deal: whether you’re craving the nachos, tacos or salad, you need to begin by cooking the beef Brisket base!

This magic happens with an 8-hour marinade, so plan accordingly.

Eight hours is the minimum time for marinating, but if you have more time you can leave it for up to 24 hours. Pro tip: prep it in the morning or the night before!

With the help of a pressure cooker, this recipe comes together in less than 45 minutes. Once you’re ready to cook the beef, I suggest searing the beef Brisket first on the stove or inside your pressure cooker if it has the sauté function. It helps lock in flavor and just gives the end result a little extra UMPH!

Then, follow the recipe below to ensure you get that delicious and nutritious beef in under an hour!

If you don’t have a pressure cooker and still want to try this out in a slow cooker, then checkout the tips below for cooking better beef.

Pro Tips for Cooking Better Beef

  • Take note in the pressure cooker it’s a good idea to set a lower time for pressure cooking and allow the machine to naturally release pressure to prevent overcooking your beef.  A good rule of thumb is approximately 12 to 15 minutes of pressure cooking per pound with 5 to 10 minutes of natural release. During natural release, the internal temperature will continue to rise 5 degrees F to 15 degrees F to reach desired doneness. Allow 15 to 20 minutes standing time when you remove it from the pressure cooker.
  • If you decide to cook your beef low and slow on the slow cooker setting (or in a slow cooker itself), follow these tips:
    • Place 1 large onion, chopped, and 2 tablespoons minced garlic into your slow cooker; place roast on top.
    • Cover and cook on LOW for 9 to 10 hours, or on HIGH for 5 to 6 hours, or until roast is fork-tender.
    • Remove roast from slow cooker. Skim fat from cooking liquid, if necessary, and reserve 1 cup onion mixture.
    • Shred beef with two forks. Combine shredded beef and reserved onion mixture, if desired. Season with salt and pepper, as desired.

Now, who is ready to dive in?! Don’t worry if you’re tight on time, just pin this recipe for later.

Print Recipe
5 from 1 vote

Beef Brisket Nachos

Looking for a delicious, mouth-watering brisket recipe that won’t take hours to make? Then this recipe is for you! These Brisket Nachos come to life in under an hour and can easily be transformed into tacos or a beautiful, nourishing salad too. They’re the perfect way to stretch your dollar while still enjoying a hearty protein like beef!
Prep Time8 hrs
Cook Time45 mins
15 mins
Total Time9 hrs
Course: Dinner Meals
Cuisine: American
Servings: 12 3 oucne servings
Calories: 190kcal

Equipment

  • Pressure cooker (or Instant Pot)

Ingredients

For the brisket

  • 2.5 pounds beef Brisket Flat Half
  • 1/2 tsp black pepper
  • 1/2 tsp salt
  • 1/2 cup extra virgin olive oil
  • 1 tbsp minced garlic
  • 1 each jalapeño
  • 2 cups beef broth

Instructions

To prepare the marinade

  • Liberally rub the black pepper and salt into the brisket. Place inside a zip tight bag and pour the olive oil, garlic and jalapeño inside. Note, if you prefer less of a kick, omit the seeds from the jalapeño.
    Massage the beef with the olive and garlic then place the bag in a bowl in the refrigerator for 8 hours.

To cook the brisket

  • Remove the brisket from the marinade. Discard marinade. Turn the pressure cook to SAUTE mode and brown each side of the brisket for 3 minutes. Press CANCEL and remove the brisket.
  • Add the beef broth to the metal pot of the pressure cooker, then place the metal trivet inside. Place the brisket on top of the trivet and secure the lid. Press PRESSURE COOK and set the time for 30 minutes.
  • When cooking completes, allow pressure to naturally release for 15 minutes. Remove the lid and check the internal temperature of the brisket, it should be 145 degrees or above. Remove the brisket from the pressure cooker and let rest another 15 minutes before slicing.
  • Serve up the brisket as nachos, in tacos, or a salad; the options are limitless!
  • To store brisket, place inside an airtight container in the refrigerator for up to 5 days or freeze for up to 3 months. You can also store it in the beef broth to keep it a bit more moist as well.

Notes

To make as nachos:
Ingredients:
  • 12 oz tortilla chips
  • 1 cup shredded reduced fat cheese
  • 1 cup salsa 
  • 1 medium avocado, chopped
  • 1 pound cooked beef Brisket, cut into 1/4-inch pieces 
  • 1/2 cup chopped cilantro 
  • 1/3 cup BBQ sauce 
Instructions:
Place chips on a baking sheet. Cover with cheese and broil for 3 to 5 minutes in the oven, or until cheese is melted. Remove and top with salsa, avocado, brisket, and cilantro. Drizzle BBQ sauce over the top. Serve immediately.
To make as tacos:
Ingredients:
  • 12 6-inch corn tortillas
  • 1 pound cooked beef Brisket, sliced thin
  • 2 cups shredded lettuce
  • 1 cup shredded cabbage 
  • 1/3 cup BBQ sauce 
  • 1/2 cup shredded reduced fat cheese
Instructions:
Warm tortillas in a frying pan. Place 2 strips of brisket on top of the tortilla, cover with lettuce and cabbage. Top with BBQ sauce and shredded cheese. Serve immediately.
To make as a salad:
Ingredients:
  • 6 cups chopped lettuce
  • 2 cups shredded cabbage 
  • 2 tomatoes, finely chopped 
  • 2 medium avocados, sliced
  • 1 pound cooked beef Brisket, sliced
  • 1/3 cup BBQ sauce
  • 1/4 cup chopped cilantro 
Instructions:
Place lettuce and cabbage in bowls. Toss with 3 strips of brisket, tomatoes, avocado, and optional cheese if desired. Drizzle BBQ sauce and chopped cilantro over the top,  then any additional dressings if desired. Serve immediately.

Nutrition

Calories: 190kcal | Carbohydrates: 1g | Protein: 20g | Fat: 12g | Saturated Fat: 3g | Cholesterol: 59mg | Sodium: 321mg | Potassium: 333mg | Fiber: 1g | Sugar: 1g | Vitamin C: 1mg | Calcium: 8mg | Iron: 2mg

Looking for more recipe ideas with beef? Then visit BeefItsWhatsforDinner.com or try these other Shaw Kitchen favorites below!

Pressure Cooker Round Roast 

High Protein Snacks

I’d love to see your creations!

Be sure to tag me on Instagram or Facebook and use the #ShawKitchen so I can see what you whipped up! And, to join the #MeatTheMoment campaign use the # and tag @beefitswhatsfordinner on Instagram!

Yogurt Ranch Dressing

Tired of buying store bought ranch dressing that you still aren’t quite sure how it can have a shelf life of over a year? I get it. This Yogurt Ranch Dressing is a simple DIY recipe you can use as a dip or dressing over your favorite salads, chips, veggies and more!

Yogurt Ranch Dressing

Are you a LOYAL ranch dressing fan?

Even if you are, I promise this is just as satisfying as those ranch mixes you pick up at the store but is budget friendly (you’ll pay over $1.59 for a small 2 teaspoon serving).

Plus, you can nix those “fillers” you don’t necessarily need. However if you still prefer the “flavorings” of the store bought mixes, I won’t hate on you.

I challenge you though to whip up this DIY Ranch Dressing Mix for your next party and see what your guests say (if anything)!

I promise, if I can get by without my crowd saying anything, you can too!

What modifications can I make?

Dairy free? Then opt for a silken tofu. But caution, the flavor may be slightly different!

Low sodium? Then lower the salt to 1/4 teaspoon and serve with a pretzel for those who need a little more of that salt fix at your party!

Gluten free? No worries, I got you! The recipe is 100% gluten free already!

Pro tips to make this dressing

  • If you’re on the fence about the whole yogurt ranch dressing thing, then start with a fifty-fifty split with sour cream! It’ll still help boost the nutrition and satisfy your comfort classic recipe.
  • Don’t skip on the vinegar. It brings the zing to the recipe!
  • Do use fresh herbs if you have them. Remember, 1 tbsp fresh yields 1 tsp of dried!

Other dip and dressing recipes you may enjoy

Yogurt Ranch Dressing
Print Recipe
5 from 1 vote

Yogurt Ranch Dressing

Creamy, light and filling, this Greek Yogurt Ranch Dressing is the perfect healthy addition to your table.
Prep Time5 mins
Cook Time0 mins
0 mins
Total Time5 mins
Course: Dressing
Cuisine: American
Servings: 10 servings
Calories: 20kcal
Author: Elizabeth Shaw

Ingredients

Ranch Dressing Dry Mix

  • 2 tablespoons Dried Parsley
  • 1 tablespoon Garlic Powder
  • 1 tablespoon Dried Dill
  • 2 teaspoons Onion Powder
  • 1 teaspoon Dried Onion Flakes
  • 1/2 teaspoon Kosher Salt
  • 1/2 teaspoon Dried Thyme
  • 1/2 teaspoon Ground Black Pepper

Yogurt Ranch Dressing Dip

  • 2 teaspoons DIY Ranch Dry Mix
  • 1 cup plain 2% Greek yogurt
  • 2-3 tablespoons red wine vinegar

Instructions

  • Measure out spice equivalents and put in a small jar with a lid.
  • When ready to make a dip, add 2 teaspoons into Greek yogurt, mix with 2 -3 tablespoons red wine vinegar depending on how tangy you like your dip! Feel free to mix in 1-2 tablespoons of water as well if you prefer a thinner dressing. 
  • Store in an airtight container in the refrigerator and use within 5 days.

Notes

Add this to your turkey burgers for a little Ranch kick!
To slowly make the switch from a store bought Ranch, try a 50-50 split of light sour cream with the plain, nonfat Greek yogurt!

Nutrition

Calories: 20kcal | Carbohydrates: 3g | Protein: 2g | Fat: 1g | Saturated Fat: 1g | Cholesterol: 1mg | Sodium: 127mg | Potassium: 70mg | Fiber: 1g | Sugar: 1g | Vitamin A: 25IU | Vitamin C: 1mg | Calcium: 35mg | Iron: 1mg

I’d love to hear what you think about this Yogurt Ranch Dip! Did you make it!? Comment below and tag me (@shawsimpleswaps) on Facebook, Instagram, or Pinterest. I’d love to reshare!

Nut Free Granola Recipe

Granola. A timeless classic! This nut free granola recipe is perfect for a weekday morning, or tossed into a lunch for work or school!

Yay. Yay all the way!

Granola is SO versatile. It’s the perfect addition to your breakfast parfaits or thrown on top of a salad for a little extra texture.

Despite what countless media stories say, granola is actually super healthy and can be a great addition to your diet when you make your own!

Rest assured, I will show you how to do that now!

Nut Free Granola Recipe

Why is this recipe healthy?

First off, it fits just about every single dietary preference out there! Meaning, part of things being “healthy” mean they are safe for you.

With the number of friends I know who have food allergies, this granola fits the bill for a SAFE, nourishing option for them!

Now, onto more specifics about the health of this nut free granola!

Did you know that a BIG portion of your immune system (70% to be exact) is actually housed in your gut? 

That means that the key to preventing those winter colds (and flu!) actually begins in your GUT with proper diet and nutrition.

Foods like granola contain important fibers and ingredients that actually help feed your good gut bacteria.

To save us all time, click the link here for a complete run down on gut health & 15 parfait recipes to fuel your gut.

Another BIG thing about this granola is that it’s substantially lower in sugar than store bought options that can rack up nearly 15 grams in one small serving.

This Nut Free Granola comes in at just under 5 grams total!

What You Need to Make this Recipe

I promise, you should have all these ingredients on hand (or a comparable swap!)

  • Sunflower Seeds
  • Old-Fashioned Oats
  • Oil (Vegetable, Sunflower, Safflower, Grapeseed)
  • Cinnamon
  • Vanilla Extract
  • Dried Fruit
  • Salt

Want to give this a twist? Feel free to add in the following to boost the nutrition while still keeping this recipe gluten free, vegan and nut free!

  • Chia seeds
  • Flax seeds
  • Pumpkin seeds
  • Vegan chocolate chips
  • Pumpkin pie spice
  • Turmeric

Pro Tips to Make This Recipe

A few helpful hints to make sure you get the perfect granola every time!

  • Bake low and slow! Do not bump up the oven temperature, you will result in a super toasty (read not so pleasant tasting) granola.
  • Do not use steel cut oats. It will be too hard and coarse (read not enjoyable!)
  • Do make this with love (we all could use more of that in our lives!)

Other Recipes You May Like

Print Recipe
5 from 2 votes

Nut Free Granola

This Nut Free Granola recipe is the perfect addition to breakfast or your afternoon snack! Naturally gluten free and vegan, it's a healthy recipe the entire family can enjoy.
Prep Time5 mins
Cook Time15 mins
Total Time20 mins
Course: Breakfast
Cuisine: American
Servings: 8 servings
Calories: 217kcal
Author: Elizabeth Shaw

Ingredients

  • 3 cups rolled old fashioned oats gluten free if gluten intolerant
  • 1/2 cup sunflower seeds
  • 2 tablespoons vegetable oil
  • 3 tablespoon maple syrup
  • 1 teaspoon vanilla extract
  • 1 teaspoon ground cinnamon
  • 1/4 teaspoon kosher salt

Instructions

  • Preheat oven to 325 degrees F.
  • In a large bowl, combine oats, sunflower seeds, oil, maple syrup and vanilla extract. Stir together with a spatula until evenly mixed.
  • Add in the cinnamon and salt, mix together.
  • Line a baking sheet with parchment paper and lightly spray with cooking spray.
  • Pour granola onto the baking sheet, making sure it’s evenly distributed.
  • Bake for 10 minutes, then stir, baking another 5 minutes, until golden brown.
  • Remove and let cool.

Nutrition

Calories: 217kcal | Carbohydrates: 28g | Protein: 6g | Fat: 10g | Saturated Fat: 1g | Sodium: 76mg | Potassium: 181mg | Fiber: 4g | Sugar: 5g | Vitamin C: 1mg | Calcium: 33mg | Iron: 2mg

You can easily jazz up this recipe to make it your own! Add your favorite dried fruits, nuts or heck, chocolate chips if you’re feeling up to it!

I’d love to hear what you think about this Nut Free Granola! Did you make it!? Comment below and tag me (@shawsimpleswaps) on Facebook, Instagram, or Pinterest. I’d love to reshare!

Healthy Nachos Recipe

Want a nacho that can hold you over as a meal? Then I’ve got just the trick for you in this post! This Healthy Nachos Recipe is the perfect way to serve up a hearty quick fix dinner or a simple snack to please a crowd. They’re high in protein and lower in saturated fat than you traditional nacho recipe too!

Can you really make a healthy nachos?

Yes, you certainly can!

I could eat nachos morning, noon and night. Anyone else with me on this one?

There’s something so satisfying about the crunchy texture from those chips, the creaminess of avocado, and the oh so yummy cheesy goodness… it’s like a match made in heaven!

The downfall is if I picked up the delicious nachos from my local Mexican restaurant everyday I’d probably weigh 900 pounds. Sure, they’re the perfect treat to splurge on every now and then, but everyday, no way.

Just for reference, most loaded nachos rack in over 30 grams of saturated fat per container!

That’s why I decided to come up with these Loaded Lean Nachos!

Not only can you dress these up to suit your particular craving, but they’re also ready in no time flat, making them a convenient option to make last minute as an appetizer, meal or snack.

What you need to make this recipe:

♦ Baked Tortilla Chips

Fire up that oven to 425 degrees F and cut whole grain tortillas into small squares and triangles. Not only do you get a hearty dose of fiber (6 grams!), but one serving (20 chips) has over 7 grams of protein depending on the tortilla you choose!

♦ Creamy Cottage Cheese

Stealth health maneuver right here! To amp up the protein and add a little kick, I mixed 2% fat cottage cheese with hot sauce and dolloped over melted sharp cheddar cheese. It gave these nachos a super creamy flavor while also decreasing the amount of shredded cheese I needed to add; lowering the total saturated fat of the dish.

♦ Fresh Pico de Gallo

Store bought pico can be backed with sodium and truly doesn’t carry the same fresh feel. Take one tomato, a 1/4 onion and some cilantro, chop it up and add a little garlic powder and dash of salt for taste. #winning

♦ Avocado Slices

Last but certainly not least, avocado is the icing on the nacho cake! Providing a hearty dose of heart healthy monounsaturated fat, fiber, and protein, the green goddess polishes these off with just the right touch!

Tips on how to make this recipe:

  • Use your oven or air fryer to bring these babies to life. The secret is making sure you flip them to get the even browning.
  • If you don’t have black beans, use pinto or white beans! You can also mash the black beans to create a more “refried” consistency too!
  • If you really don’t like cottage cheese, sub plain 2% Greek yogurt to keep the protein up and saturated fat down in place of sour cream.
  • Use a store-bought whole grain chip to save time.

Other Ways to Spice Up This Recipe

If you’re looking for other options to try, I’ve got a few other ideas up my sleeve for you too! Enjoy!

  • Mediterranean Nachos: Top with hummus, feta cheese and tomatoes!
  • Dessert Nachos: Sprinkle with cinnamon before baking, top with melted nut butter, fresh banana slices and a dollop of vanilla infused Greek yogurt!

And don’t forget, you should definitely pair any of these with that Spicy Skinny Margarita Recipe too!

Print Recipe
5 from 2 votes

Healthy Nachos Recipe

The perfect nacho recipe to enjoy as a healthy snack or main meal!
Prep Time10 mins
Cook Time8 mins
Total Time18 mins
Course: Appetizer
Cuisine: American
Servings: 4 servings
Calories: 188kcal
Author: Elizabeth Shaw

Ingredients

  • 3 each whole wheat tortillas cut into squares and triangles
  • 1/2 teaspoon cayenne pepper
  • 1/2 teaspoon garlic powder
  • 1/2 cup reduced fat cheddar cheese
  • 1 cup 2% fat cottage cheese
  • 1/2 cup black beans
  • 1/2 cup corn
  • 1 cup pico de gallo
  • 4 oz sliced avocado
  • 1/4 cup chopped cilantro garnish
  • 1 teaspoon hot sauce garnish

Instructions

  • Preheat oven to 425 degrees F.
  • On a cutting board, slice tortillas into small squares, yielding about 25 chips per wrap.
  • Spray a baking sheet liberally with cooking spray.
  • Lightly spray cut tortilla triangles with cooking spray as well.
  • Sprinkle cayenne pepper and garlic over chips. Flip once and repeat.
  • Place baking sheet with coated chips in oven.
  • Bake for 5-7 minutes and watch carefully! Oven times may vary, you don’t want to burn them!
  • Remove chips from oven (turn off oven) and sprinkle 1/2 cup sharp cheddar cheese on top.
  • Place back in oven for 1 minute for cheese to melt.
  • Remove and top nachos with black beans, corn, cottage cheese, pico de gallo and avocado!

Notes

To make chips in the air fryer:
Preheat air fryer to 350 degrees F. Prepare chips as directed above with seasoning and oil.
Work in small batches depending on the size of your air fryer and place half the chips in the air fryer basket. Cook at 350 for 10 to 12 minutes, shaking the basket at 5 minutes, and then checking at 10 minutes for crispness. Once chips are golden brown spread chips out onto paper towels and allow to cool for 3 minutes before serving. Repeat with remaining chips.
 

Nutrition

Calories: 188kcal | Carbohydrates: 22g | Protein: 14g | Fat: 6g | Saturated Fat: 2g | Cholesterol: 5mg | Sodium: 749mg | Potassium: 314mg | Fiber: 4g | Sugar: 8g | Vitamin A: 582IU | Vitamin C: 8mg | Calcium: 102mg | Iron: 1mg

I’d love to hear what you think about this Healthy Nachos Recipe! Did you make them!? Comment below and tag me (@shawsimpleswaps) on Facebook, Instagram, or Pinterest. I’d love to reshare!

Spicy Skinny Margarita Recipe

Looking for that cocktail with some zest to it that won’t weigh you down? Then I’ve got just the recipe for you! This Spicy Skinny Margarita Recipe comes in at under 100 calories and the perfect refreshing treat to enjoy on a hot summer day or cold winter night…just because! Enjoy!

Margarita: yay or nay?

If you’re a nay, then WHY ARE YOU HERE?

Just kidding, you’re still welcome, but this is a margarita-ish recipe so fair warning!

Seriously, I can’t remember the first time I had a margarita but I can always remember my love for the silver tequila. There’s something about it that brings me back to college days on the beach, honeymooning in Jamaica or vacationing in Hawaii.

Those memories and oh so many more we’re the reason this recipe needed to come to life.

What you need to make this recipe:

  • Use crushed ice, not whole ice cubes! This helps to create that crisp, cool refreshing drink!
  • Fresh, 100% orange juice is supreme. This is already a lower calorie margarita since we don’t use Triple Sec, so there’s no need to buy a light OJ filled with artificial sweeteners!
  • Now, you can omit the jalapeños if you don’t like it super spicy, or, simply seed the jalapeño and only add 1 slice!
  • The pineapple ring is optional, but does help mellow out the spice and add a bit of natural sugar. If you don’t have it, feel free to skip or add in 1/4 tsp of cane sugar.
  • Salt is optional, but I recommend a little sprinkle on top! Who has time to “salt the rim”? Not me, but a dash on top does the trick too!

How to Make this Margarita:

  • Start with the ice, then layer from there.
  • You can use a cocktail shaker, but honestly a mason jar or like glass jar works just as well!
  • If you don’t want to have a super spicy kick, omit the seeds from the jalapeños. You also won’t have to worry about swallowing them either!
  • Then, viola! Shake, shake, shake! Pour into a glass and enjoy!

Notes and Pro Tips on Making this Recipe

  • Don’t use orange juice that is low calorie and filled with stevia (more on that here)! Saying it again because that will ruin this drink!
  • Do enjoy responsibly!
  • That’s it! It’s a cocktail, just make it (or pin for later!)
Print Recipe
5 from 4 votes

Spicy Skinny Margarita Recipe

Looking for that cocktail with some zest to it that won't weigh you down? Then I've got just the recipe for you! This Spicy Skinny Margarita Recipe comes in at under 100 calories and the perfect refreshing treat to enjoy on a hot summer day or cold winter night…just because!
Prep Time5 mins
Cook Time0 mins
0 mins
Total Time5 mins
Course: Adult Cocktail
Cuisine: American
Servings: 1 serving
Calories: 92kcal

Ingredients

  • 1/2 cup crushed ice
  • 2 oz fresh 100% orange juice
  • 2 oz lime sparkling water
  • 1 oz silver tequila
  • 3 each jalapeno slices
  • 1 each pineapple ring
  • 1 each orange wedge
  • dash salt

Instructions

  • Place ice, orange juice, lime sparkling water, tequila and jalapeno slices into a cocktail shaker or mason jar. Secure lid and shake vigorously.
  • Pour into a cup with the ice and jalapeno rings and garnish with pineapple ring and orange slice. Enjoy!

Notes

Store in a mason jar for an hour in refrigerator if you want the jalapeno flavor to come through!

Nutrition

Calories: 92kcal | Carbohydrates: 6g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Sodium: 153mg | Potassium: 113mg | Sugar: 5g | Vitamin A: 113IU | Vitamin C: 28mg

I’d love to hear what you think about this Spicy Skinny Margarita Recipe! Did you make them!? Comment below and tag me (@shawsimpleswaps) on Facebook, Instagram, or Pinterest. I’d love to reshare!

5 Air Fryer Tips for the New User

Recently invested in an air fryer? Your world is about to be rocked! Cooking with the air fryer is a fun way to enjoy delicious, restaurant quality food from the comfort of your own home! These 5 air fryer tips for the new user are perfect to help ease into this new style of cooking alongside 10 delicious and nutritious recipes. Enjoy!

Air Fryer 101: why you made a good investment.

If you’ve landed on this post, you likely already own an air fryer. Or, you are highly considering buying one!

Either way, I’m not kidding when I said your world is about to be rocked!

DYK air fried cooking is one of the hottest trends of 2020.

And, for good reason!

Cooking with the air fryer can:

  • Help create a healthier lifestyle in your kitchen
  • Increase produce consumption
  • Lower trans fat intakes
  • Save on your dining out budget
  • Decrease your energy bills
  • Prevent your entire house from heating up (i.e. you don’t have to use the oven!)

While these are just a few of the benefits to air fryer cooking, every new user can be assured they made a great investment when they bought their air fryer!

The downside to air fried cooking.

Alright, not everything is 100% peachy keen all of the time. Hence, I’m going to address the downfalls of air fried cooking too.

Now, let me preface, the downsides are really only if you didn’t purchase the right type of fryer for your needs.

For instance, if you’re typically cooking for 10 people are you purchased a 3 quart fryer, well then yes, you will be making multiple batches until you get the volume you need to feed your crew.

However, if you purchased a 10 quart fryer, then you should be set and have to spend very minimal time batch cooking recipes.

Another thing you do need to factor in is that you need to give the recipe a lot of TLC while it’s in the air fryer.

Meaning it’s not like the Instant Pot, there is no “set it and leave it” option.

The upside: many recipes are born in under 20 minutes! So, you can easily set a timer to start on a salad or another kitchen task before you need to shake the basket.

Confused on what I mean when I say “shake the basket”? Don’t worry, I’ll get into this tip now!

Rest assured if you follow these tips, you won’t be disappointed in the end results of your air fryer creations!

#1: Read the instruction manual for your air fryer.

I know I know, boring! But seriously, air fryer manufacturers put those in there for a reason. Since essentially the hot air is helping to cook the food and give it that perfect texture, you’ll want to know why they have certain preset functions!

For instance, if your fryer has the “bake” logo on it, this could already have a built in temperature zone for your particular air fryer model that will have those cookies coming out golden brown on the outside and gooey on the inside! YUM!

#2: Don’t overcrowd the basket!

I get it, time is tight! But, if you’re craving that crispy, crunchy kale chip, don’t layer the kale on top of each other.

You need to allow space for the air to circulate around the food and provide that “fried” texture to it, especially when you shake the basket. This just means you will need to literally shake the basket every few minutes to allow for that even cooking.

Same goes for your chicken wings, potato wedges, and cauliflower bites! Give the food it’s own personal space!

#3: Season your food.

Sure, crunch is a big win in the texture department, but if you’re throwing tortillas into the air fryer and hoping to get the same taste as those Tostito’s you purchase, you’re going to be disappointed.

A little lime, garlic, salt and oil goes a long way in the flavor department. You don’t need to submerge the food in oil like a deep fryer, but a light mist of extra virgin olive oil will help bring the flavor into your foods!

Plus, adding a healthy fat to your veggies actually helps your body absorb the nutrition from those vegetables further.

#4: Don’t douse the fryer basket or trays in cooking spray.

Yes, please do not do this. Actually, I recommend not using any commercial cooking sprays in your air fryer because this can actually deteriorate the lining.

Instead, invest in a kitchen safe spray bottle or spritzer, fill it with olive or avocado oil, and use a light mist to spray the basket to prevent foods from sticking.

#5: Do not let the food carry over cook inside!

Unlike your traditional oven where you can let certain recipes “carry-over-cook” using the already heated oven to finish cooking the food, the air fryer is such a small, compact unit you will want to select the appropriate cooking time for each recipe and remove the food immediately when it is done.

Why?

Well, let’s just say I learned the hard way and those burgers turned into hockey pucks!

For more helpful tips on how to use your air fryer, be sure to tune into the Nutrition Diva podcast here! We covered all the major things to consider when cooking with your air fryer.

10 Healthy recipes to try in the air fryer

Trust me, you want to avoid searching Pinterest because let’s be real, not all the recipes on there are going to work like you want.

These 10 recipes are taken from my dietitian blogging colleagues who rest assured you can rely on!

Air Fryer Baby Red Potatoes

Healthy Turkey Meatballs

Loaded Potato Skins

Acorn Squash

Crispy Tofu Nuggets

Crispy Avocado Fries

Crispy Fish

Sweet Potato Fries

Potato Wedges

Cookies 4 Ways

Need more help with your air fryer? I got you.

Still need a little hand holding? I get it! And that’s why I’m so happy to share with you my latest book, The Air Fryer Cookbook For Dummies!

Air Fryer Cookbook For Dummies

This labor of love is for all my new users looking for a guide that’s filled with helpful tips, over 100 recipes, meal plans, and more.

You can preorder/order the book now from Amazon here.

Have a favorite recipe you make in your air fryer? I’d love to hear about it! Comment below, message me on Instagram or Facebook, or contact me here! I’d love to connect.

Almond Butter Protein Bar

This isn’t your average protein bar. It’s like a healthy, high protein fudge bar that will fuel your day and satisfy your sweet tooth. Chewy, rich and sweetened with all natural dates, this Almond Butter Protein Bar will not disappoint!

Static image of almond butter protein bars.

High Protein Fudge: yay or nay?

You tell me because I’m not kidding when I say this Almond Butter Protein Bar is seriously a rich, chewy decadent fudge… but healthy!

Whether you’re looking to increase protein or just satisfy that lingering chocolate craving, you won’t be disappointed with this snack.

And, believe me when I say, this isn’t like the other bars. It doesn’t cost an arm and a leg to make, it takes less than 5 minutes to prepare, and won’t stick to your teeth for hours later.

Nope, this Almond Butter Protein Bar is in its own category. You’re welcome.

What you need to make this recipe:

-While the name may suggest different, any nut or seed butter will work in this recipe. I love the taste of almond, peanut and cashew butters in here, but if you are allergic to nuts then try a sunflower seed or pumpkin seed butter.

–Whey protein isolate is my choice when it comes to a high protein, lower carb and calorie powder on the market. Basically, it’s a bit more processed than your traditional powder to get the protein content higher. However, feel free to use whatever protein powder you have on hand. I haven’t tried it with pea protein, but by all means, give it a go!

-If there’s one swap I don’t want you to make, it’s changing out the dates for another fruit. Seriously, just don’t. The dates are extra sweet and provide just the right consistency to the bar that a raisin never would!

–Cocoa powder is a fun addition to get the marbled look that I highly recommend. However, chocolate chips are optional but will give a nice little texture to the bar!

How to make these bars:

-One of the most common challenges (if you want to call it a challenge) is the processing of the dates, nut butter and water. The trick is to make sure the dates are soaked after microwaving them, and the nut butter is creamy. (step #1).

-If the nut butter is older and more firm (like what is typically found on the bottom of the jar), you may want to heat it in the microwave as well for 10 to 15 seconds to soften it up.

-Use a spatula when taking the date and nut butter mixture out of your food processor or blender (step #2). It will make sure you get the most of it for your bars, something you definitely need to hold it all together!

-Seriously, activate those arm muscles when you mix the almond flour and protein powder into the mix. It needs to be well combined so you don’t taste any lumps (step #3).

-Optional (but also a necessity to some), mix the cocoa powder and chocolate chips into half the batter to get the marbled look (step #4).

-Press them hard in between two pieces of wax or parchment paper when you are putting them into the desired pan. Seriously, just do it. It is well worth it.

-Make sure to put these beautiful bars into the freezer for a quick nap before slicing into them!

Notes and Pro Tips on Making this Recipe

-If you are processing the dates, water and nut butter and the mixture is to thick, add only 1 teaspoon of water at a time and use a spatula to get the dates out from under the blender blade before doing so.

-You also may want to heat the nut or seed butter so it is a little thinner to work with.

-Press these into a loaf pan lined with parchment paper, or use silicon muffin liners. They are super easy to pop right out of the freezer when stored in silicon liners too!

Other Recipes You May Enjoy

Static image of almond butter protein bars.
Print Recipe
5 from 3 votes

Almond Butter Protein Bar

This isn’t your average protein bar. It’s like a healthy, high protein fudge bar that will fuel your day and satisfy your sweet tooth. Chewy, rich and sweetened with all natural dates, this Almond Butter Protein Bar will not disappoint!
Prep Time1 hr 5 mins
Cook Time0 mins
0 mins
Total Time1 hr 5 mins
Course: Snack
Cuisine: American
Servings: 6 bars
Calories: 160kcal

Equipment

  • Food processor or blender

Ingredients

  • 5 pitted dates
  • 5 tbsps water
  • 1/2 cup almond butter
  • 1/2 cup whey protein isolate
  • 1/3 cup almond flour
  • 1 tbsp cocoa powder
  • 1/4 tsp salt

Instructions

  • Heat dates and water in a microwave safe mug for 60 seconds. Remove and cover with a towel for 5 minutes.
  • Toss the dates, water and nut butter into a high powered blender. Process until smooth.
  • Use a spatula and spoon into a bowl. Add the protein powder and almond flour, mix until well combined.
  • Evenly separate the mix into two bowls. Add the cocoa powder into one and mix; note it will be sticky!
  • Take each dough and form into a large ball, making the marbled look. Push firmly into a 8×4 loaf pan (or desired pan) lined with parchment paper.
  • Freeze for minimum 1 hour. Slice into 8 portions. Store in an airtight container in the freezer. Take out and let sit 2 minutes and enjoy

Notes

-If you are processing the dates, water and nut butter and the mixture is to thick, add only 1 teaspoon of water at a time and use a spatula to get the dates out from under the blender blade before doing so.
-You also may want to heat the nut or seed butter so it is a little thinner to work with.
-Press these into a loaf pan lined with parchment paper, or use silicon muffin liners. They are super easy to pop right out of the freezer when stored in silicon liners too!

Nutrition

Serving: 1 | Calories: 160kcal | Carbohydrates: 8g | Protein: 11g | Fat: 11g | Saturated Fat: 2g | Fiber: 2g

I’d love to hear what you think about these Almond Butter Protein Bars! Did you make them!? Comment below and tag me (@shawsimpleswaps) on Facebook, Instagram, or Pinterest. I’d love to reshare!

High Protein Snacks

Looking for a healthy snack that’s high in protein? You’ve come to the right place! These High Protein Snacks are not only quick to make, they also can be modified to be keto, paleo and whole 30 approved! Plus, I’ve got a fun twist on sushi too… Beefshi anyone?!

High Protein Snacks - Paleo, Whole 30 & Gluten-Free Options- #highprotein #paleo #paleosnack

Disclosure: This post is brought to you in partnership with The North American Meat Institute (NAMI) , a contractor to the Beef Checkoff! As always, I only work with companies that Mr. CEO and I support in the Shaw Kitchen! Thank you for supporting the work that keeps this website afloat.

Okay, okay, so I know I’m about six months behind on your high protein asks, but better late than never, right?

In December when I sent out the Shaw Simple Swaps reader survey I received an alarming number of responses asking for more ideas that followed suit with a paleo eating style.

Why you need protein rich snacks?

While you know I have my love affair with carbohydrates, I recognized I was really falling short here in providing you with simple high protein, lower carb snack options to help satiate and satisfy you throughout your busy days. 

Well, the wait is over because the Shaw Kitchen has a variety of High Protein Snacks featuring processed meats for you today. Yes, this registered dietitian is giving you full permission to enjoy processed meats and here’s why!

High Protein Snacks - #highprotein #beef #beefcheckoff #processedbeef #shawkitchen @shawsimpleswaps

First off, we really need to look at the term “processed”. 

“Processed” is literally just another term for “prepared”. Just as you would buy a pre-chopped bag of mixed greens (read “processed salad”), you can purchase a “processed meat” like beef jerky, seasoned and cooked pastrami or a cut and trimmed beef roast at the market. 

Whether preparation occurs at home or in a large scale manufacturing plant, the similar processes like cutting, chopping, seasoning and cooking are involved. 

From a nutrition standpoint, not only does processed beef provide a convenient source of protein (especially for busy people on the go), it’s also a great way to provide your body with important vitamins and minerals, like iron and zinc.

Are snack recipes healthy?

Everything in moderation has always been my mentality so if you’re a fan of meat, you can rest easy knowing enjoying your high protein snack box below will not derail your health! 

High Protein Snacks - Paleo, Whole 30 & Gluten-Free Options- #highprotein #paleo #paleosnack

In fact, prepared meats have been a significant staple of global food cultures for centuries.

According to studies evaluated by the 2015 Dietary Guidelines Advisory Committee, followers of the highly regarded Mediterranean diet eat twice as much red and processed meat than followers of USDA Food Patterns.

You may be asking yourself, how can I eat like a Mediterranean and still eat processed meats? 

It’s actually quite simple!

Balance your plate (or box) with at least 50% of volumizing fruits and vegetables! These foods add fiber, antioxidants and other phytonutrients that embrace the Mediterranean lifestyle.

These High Protein Snacks below are excellent examples of incorporating the Mediterranean emphasis of fruits, vegetables and healthy fats with a little added protein from the processed meats (read prepared meats!) 

Are nitrates and nitrites safe in processed meat?

When purchasing processed meats, you can rest easy knowing that the options available to you at your local market have all been inspected by the United States Department of Agriculture (USDA) before they are sold. 

Depending on the type of processing that is done to the beef (read cooking, seasoning, etc.), certain additives may be included in the ingredient list to increase the safety and shelf stability of the product. 

In the Shaw Kitchen, we purchase products (like the beef pastrami and beef jerky above) with natural nitrite sources, like celery powder.

But, that doesn’t mean if you’re a fan of a product that uses a more traditional nitrite source you’re at risk of anything other than a safe, bacteria free product. 

Though many brands are now making their products using the natural alternatives, it’s totally up to you as the consumer in making the choice that is best for you. 

The government also regulates the use of nitrite to ensure it is used at the proper levels that have been scientifically shown to control harmful bacteria.

Nitrite has been studied carefully by the National Institutes of Health and other government researchers and deemed safe at the levels used.

Are all processed meats safe to eat?

For the most part, yes! My job is to provide you with the full story, which I always intend to do.

Use the ingredient statements found on ALL processed beef products to make the best purchase for you and your family. Since we all have different styles of eating, I highly encourage clients to make the choice that feels best for them.

And, for more science based information on beef and nutrition, visit the North American Meat Institute here. 

Tight on time?  Pin these High Protein Snacks for later! 

High Protein Snacks - Quick and easy protein rich snacks to prepare from home. Save money and time by making your own! Also, can be modified to be keto, whole 30 and paleo compliant. #highproteinsnacks #ketosnacks #healthysnacks #whole30snacks
Veggie Box with Pastrami & Horseradish Dip- @shawsimpleswaps #highprotein #meat #proteinsnack #Paleosnack
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4.92 from 45 votes

High Protein Snack Box #1

Veggie Box with Pastrami & Horseradish Dip for a quick high protein snack box!
Prep Time5 mins
Cook Time0 mins
0 mins
Total Time5 mins
Course: Snack
Cuisine: American
Servings: 1 serving
Calories: 135kcal

Ingredients

  • 3 ounces cooked pastrami
  • 2 ounces broccoli florets
  • 2 ounces heirloom grape tomatoes
  • 2 tablespoons horseradish dip yogurt-based

Instructions

  • Assemble ingredients in portable snack box.

Notes

Store in refrigerator (or use an ice pack) to keep snack box at proper temperature before ready to eat.

Nutrition

Calories: 135kcal | Carbohydrates: 10g | Protein: 21g | Fat: 2g | Saturated Fat: 1g | Cholesterol: 42mg | Sodium: 909mg | Potassium: 601mg | Fiber: 2g | Sugar: 5g | Vitamin A: 825IU | Vitamin C: 87.8mg | Calcium: 100mg | Iron: 2.8mg
Jerky Protein Box with Hard Boiled Eggs & Pistachios- @shawsimpleswaps #highprotein #snackbox #paleo
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5 from 44 votes

High Protein Snack Box #2

A Jerky Protein Box with Hard Boiled Eggs and Pistachios!
Prep Time5 mins
Cook Time0 mins
0 mins
Total Time5 mins
Course: Snack
Cuisine: American
Servings: 1 serving
Calories: 468kcal

Ingredients

  • 1 ounce beef jerky
  • 2 each hard boiled eggs
  • 1/2 cup in-shell pistachios

Instructions

  • Assemble ingredients in snack box.

Notes

Store in refrigerator (or use an ice pack) to keep snack box at proper temperature before ready to eat.

Nutrition

Calories: 468kcal | Carbohydrates: 21g | Protein: 23g | Fat: 35g | Saturated Fat: 7g | Cholesterol: 21mg | Sodium: 596mg | Potassium: 789mg | Fiber: 7g | Sugar: 7g | Vitamin A: 160IU | Vitamin C: 1.8mg | Calcium: 66mg | Iron: 4mg
Pastrami Box with Tzatziki, Cucumber & Berries @shawsimpleswaps #highprotein #snackbox
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5 from 44 votes

High Protein Snack Box #3

Pastrami Box with Tzatziki, Cucumber & Berries – high protein snack box choice!
Prep Time5 mins
Cook Time0 mins
0 mins
Total Time5 mins
Course: Snack
Cuisine: American
Servings: 1 serving
Calories: 176kcal

Ingredients

  • 3 ounces pastrami
  • 2 ounces sliced cucumbers
  • 3 ounces fresh mixed berries
  • 2 tablespoons tzatziki dip

Instructions

  • Assemble snack box with ingredients.

Notes

Store in refrigerator (or use an ice pack) to keep snack box at proper temperature before ready to eat.

Nutrition

Calories: 176kcal | Carbohydrates: 15g | Protein: 18g | Fat: 6g | Saturated Fat: 1g | Cholesterol: 45mg | Sodium: 1011mg | Potassium: 317mg | Fiber: 3g | Sugar: 9g | Vitamin A: 100IU | Vitamin C: 33.4mg | Calcium: 40mg | Iron: 2.4mg

What other recipe ideas do you have for processed meats?

Can I interest you in some Beefshi?!

Yes, I said Beefshi! Did you know contrary to popular belief, sushi does not mean raw seafood.  The term refers to the vinegared rice that can be paired with many ingredients including fish, vegetables or meat.

The various fillings that can be used in today’s sushi are limitless. Therefore, you can use your favorite ingredients – including deli meats – to design their favorite sushi/Beefshi.

I teamed up with the North American Meat Council to make this video to show you just how versatile Beefshi really is!

If you’re a fan of Texas style cooking with a little southwestern flare, then you will LOVE this Beefshi Texan Roll!

Looking for more #Beefshi ideas? Then visit Beefshi.com!

I’d love to see your creations! Be sure to tag me on Instagram or Facebook and use the #ShawKitchen so I can see what you whipped up! And, to join the #Beefshi trend, use the #Beefshi and tag @meat_up on Instagram!

Air Fryer Potato Wedges

These are the perfect crispy, crunchy air fryer potato wedges you’ve been looking for! Made with a few staple pantry ingredients, this recipe is so easy to assemble in under 45 minutes. Plus, it can easily become a great side or the star of the meal.

Picture of air fryer potato wedges.

French Fries: Potato Wedges or Shoestring?

Honestly don’t waste my time with a shoestring. I need a fry that can hold my dipping sauce, be it ketchup, a spicy mustard or cheese.

You feel me right?

That’s why these Air Fryer Potato Wedges came to life.

I wanted that restaurant quality potato wedge from the comfort of my own home, with half the fat but all the goodness.

This recipe is just that. Perfect to please a crowd or just your pretty self.

Crispy, crunchy, and cooked to perfection.

What you need to make this recipe:

Ingredients for the air fryer potato wedges.

-Let’s talk potatoes. I used good ole russets in this but you can certainly modify these with any you have on hand. Just remember to cut them thick enough if you want the wedge style of fry!

-The best oil in my humble opinion is avocado oil when I cook my potatoes in the air fryer. It has a high smoke point and is just the right flavor combo. However, extra virgin olive oil and peanut oil also work well.

-Have at it as far as the flavor combinations in here that will really excite your taste buds! I’m a fan of a garlic, pepper, paprika and salt combo, but my husband likes a little cayenne while my daughter loves a little turmeric!

How to make these wedges:

#1: After slicing the potatoes into wedges, let sit submerged in a water bath for 30 mins to help decrease the level of acrylamide (a potentially harmful compound that develops when cooking starchy foods at high temperature.)

#2: Be sure to pat dry the wedges after the water bath! This will help the seasoning stick.

#3 + #4: Toss with oil and season! They are now ready to go in the air fryer!

Depending on the time of air fryer you have (basket style or baking style), the potato wedges will still need to be spaced out to allow for even cooking!

Once they are cooked, remove and let cool a few minutes before serving!

Notes and Pro Tips on Making this Recipe:

  • Soak the potatoes a minimum of 30 minutes, but they can be soaked longer. There is no “max time”, but I’d say no longer than 10 hours.
  • Do not overcrowd the basket!
  • Use a small amount of oil, a little goes a long way!
  • Toss the seasoning evenly over the entire batch of fries!

Other Recipes You May Enjoy

Air Fryer Meatballs

Air Fryer Cookies

Air Fryer Beetroot Burgers

Print Recipe
5 from 1 vote

Air Fryer Potato Wedges

These are the perfect crispy, crunchy air fryer potato wedges you’ve been looking for! Made with a few staple pantry ingredients, this recipe is so easy to assemble in under 45 minutes. Plus, it can easily become a great side or the star of the meal.
Prep Time35 mins
Cook Time15 mins
Total Time24 mins
Course: Comfort Food
Cuisine: American
Servings: 8 servings
Calories: 84kcal

Equipment

  • Air Fryer

Ingredients

  • 3 medium russet potatoes washed and scrubbed with water
  • 3 cups filtered water
  • 1/2 tsp garlic powder
  • 1/4 tsp paprika
  • 1/4 tsp black pepper
  • 1/2 tsp salt
  • 4 tsps avocado oil

Instructions

  • Slice potatoes into wedges. Start by slicing the potato vertically into 4ths, then slice those in half or thirds (depending on the thickness you want.) Repeat until all potatoes are sliced.
  • Submerge potatoes in the water in a large bowl. Let sit 30 minutes on the counter. (If leaving submerged longer, place in the fridge.)
  • While soaking, mix the spices together.
  • Once soaking is complete, dry potato wedges with a clean kitchen towel or paper towels.
  • Toss wedges with oil and spices. Preheat air fryer to 400 degrees F.
  • For basket model fryers: Add the potato wedges to the air fryer basket and let cook 5 to 7 minutes. Shake the basket and cook remaining 5 to 7 minutes, until outer edges are lightly browned. Remove from basket and keep warm under a low temperature setting on the oven if you have more to prepare. Repeat with remaining wedges.
  • For baking sheet model fryers: Add the potato wedges to the wire pan and let cook 5 to 7 minutes. Flip the potato wedges and finish cooking for 5 to 7 minutes. For larger volumes, you may need to cook additional 2 to 3 minutes. Keep an eye on the wedges to ensure you have a golden brown appea