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Fridge Friendly Pizzas

November 15, 2018

Some days it’s hard to get dinner on the table, am I right? Thankfully, I have a solution for you just in time for the hustle and bustle of the holiday season that is as simple as it sounds, Fridge Friendly Pizzas!

Fridge Friendly Pizzas using California Lavash @shawsimpleswaps #pizza #californialavash

If you’re looking for a recipe to enjoy in a matter of minutes that the entire family will love, you’re in the right place. I’m not kidding when I say Mr. CEO and the rest of the Shaw Kitchen crew has these Fridge Friendly Pizzas at least three nights a week.

I used to feel guilty for not being the wife like those I see on social media.

You know, the put together moms who have their hair and makeup done, child bathed and dressed in their pjs, hip holding her smiling baby while pulling that oven roasted salmon out of the oven just minutes before their partner walks in the door.

But, then I realized the little operation we have here in the Shaw Kitchen works well for us, so there’s no need for the comparison game.

You see, Mr. CEO, Hayden and I have a system.

It’s called Simple Swaps for Stress Relief and it’s actually pretty simple.

We keep our kitchen staples on hand at all times, meal prep the basics on Sunday and always eat at a table.

While sometimes it’s just me and Hayden at the table, and sometimes it’s all three of us, we always eat our main meals at the table. That helps to remind ourselves to be mindful while eating instead of letting the stress of our next task get ahead of us.

Now, I’ll let you in on a few of the secrets here, but please please please, DO tell your friends. These secrets are worth sharing!

Kitchen Staples:

Think of these as the items that build the foundation of a quick meal in minutes.

For us, some staples include:

Tortillas/Lavash

Peanut Butter

Frozen Riced Cauliflower

Frozen Bananas

Low Sodium Marinara Sauce

Condiments, like BBQ Sauce, Yogurt Based Ranch Dressing

Assortment of Low-fat Cheeses (Mozzarella, Mexican, Feta, Parmesan)

Meal Prep Basics:

Think of this as the “meat and potatoes” that adds the bulk to your meal, leaving you feeling satiated and satisfied after a meal.

For us, these include:

Cooked & Chopped Chicken Breasts

Roasted & Chopped Sweet Potatoes

Sauteed Mushrooms

Cut Cherry Tomatoes

Pre-washed Spinach

Chopped Herbs (like cilantro, wrapped in a paper towel to absorb moisture)

By keeping these on hand, you can easily bring these Fridge Friendly Pizzas to life!

What to Serve These Pizzas With

Pair your simple fridge pizza with any of these salads!

If you try this recipe, would you please do me a favor and leave a star rating in the recipe box and/or comment below! This helps immensely in Google to continue delivering high quality content to you. And please be sure to tag and share what you made with me on social, I love seeing your creations! You can find me here: Instagram – Facebook – Pinterest!

Print Recipe

5 from 12 votes

Fridge Friendly Pizza – BBQ Chicken Variety

Celebrate the ease of delicious wholesome food with a quick and easy pizza using ingredients you have on hand!

Prep Time5

Cook Time8

Total Time13

Course: Appetizer

Cuisine: Appetizer

Servings: servings

Calories: 177kcal

Author: Liz Shaw

Ingredients

1 each whole grain lavash
1/4 cup BBQ Sauce
1/2 cup cherry tomatoes halved
3 ounces cooked chicken chopped
2 ounces part-skim mozzarella cheese
1 tablespoon ranch dressing yogurt based
1 tablespoon cilantro chopped

Instructions

Preheat oven to 350 degrees Fahrenheit. Spray a pizza baking pan (or baking sheet*) with nonstick spray.

Place lavash on baking sheet and begin assembling pizza.

Spread BBQ sauce over lavash, topping evenly with chicken and cheese. Bake for 5 to 7 minutes (or until outer edges are browned and crispy).

Remove from oven, top with yogurt ranch dressing and cilantro, and serve.

Notes

Let cool 5 minutes before slicing to prevent cheese from sliding off slices.

Nutrition Calculated for 2 servings, can serve 3-6 as an appetizer.

Nutrition

Print Recipe

5 from 12 votes

Fridge Friendly Pizza – Rustic Vegetable

A quick fix meal or appetizer that uses all those veggies in your fridge!

Prep Time5

Cook Time8

Total Time13

Course: Appetizer

Cuisine: Appetizer

Servings: servings

Calories: 315kcal

Author: Liz Shaw

Ingredients

1 each whole wheat lavash
1/3 cup low sodium marinara sauce
1/3 cup roasted, chopped sweet potato
1/3 cup sauteed mushrooms
1/2 cup washed, torn spinach
2 ounces parmesan cheese
1 tablespoon chopped cilantro

Instructions

Preheat oven to 350 degrees Fahrenheit. Spray a pizza baking pan (or baking sheet*) with nonstick spray.
Place lavash on baking sheet and begin assembling pizza. Spread marinara sauce over lavash, topping evenly with sweet potatoes, mushrooms, spinach and mozzarella cheese.
Bake for 5 to 7 minutes (or until outer edges are browned and crispy).
Remove from oven, top with parmesan cheese and serve.
Note: Let cool 5 minutes before slicing to prevent cheese from sliding off slices.

Notes

Serves 1-2 as main meal and 3-4 as appetizer.

Nutrition

Thanks so much for stopping by! If you enjoyed this post, please consider sharing it with a friend and tagging me on social: Facebook, Instagram, or Pinterest.

Spice Up A Traditional Thanksgiving Menu with ALDI

November 6, 2018

Thanksgiving will be here before we know it! Join me and ALDI as we explore how to spice up your traditional spread this year while still saving enough money to buy yourself a little something special on Black Friday.

Spice Up A Traditional Thanksgiving Menu with ALDI @shawsimpleswaps #thanksgiving #ALDILOVE #healthierholidays

Disclosure: This post is brought to you in partnership with ALDI USA. As always, I only collaborate with those brands that align with my mission here in the Shaw Kitchen. Thank you for supporting the companies that make Simple Swaps possible!

Who’s ready to spice up Thanksgiving this year?

If you’re nodding your head ‘yes,’ then, this post is for you!

Now, I’m not about to throw a taco party instead of a sit-down feast (though that thought has crossed my mind), but I am interested in trying out a new twist on turkey.

First, Mr. CEO, don’t freak out! I swear there will still be a delicious turkey dish on the table, but I can’t promise it’ll be a full bird.

You see, here’s the reason my mind has gone off track (besides having #mombrain these days).

The other night I got to scrolling through the ALDI Test Kitchen website for Thanksgiving inspiration and came across this Blackened Turkey Breast with Cranberry Mojito Relish recipe. Instantly, my stomach started growling!

After a few more clicks, I found myself drooling over this Cranberry and Dark Chocolate Almond Bark.

Anyone else have the same love affair for chocolate?

Phew, glad I’m not alone!

The more I sunk into the ALDI Test Kitchen, the more I knew I needed to share my finds with you!

Plus, I know the holiday season can be very stressful. Whether you’re gathering for a Friendsgiving potluck, or just trying to decide what foods and wine to pair together, figuring out how to serve a wallet-friendly feast is daunting to say the least.

But, don’t fret! That’s where ALDI comes to the rescue (just like they did here for your healthier holiday menu and here for your Easter brunch). ALDI never leaves you hanging!

ALDI simplifies the holidays by offering everything you need to kick-start your celebrations, from seasonal decorations and delicious food to clever Thanksgiving hostess ideas, all at affordable prices. ALDI has everything you need to entertain with ease, truly!

Whether you choose to join me on those Blackened Turkey Breasts or opt for a traditional roasted turkey, you can rest easy knowing ALDI has antibiotic free meat selections!

Speaking of stuffing, ALDI has an incredible liveGfree line that has a gluten free stuffing! Both the liveGfree and Never Any! lines have earned the Good Housekeeping Seal, which is considered the gold standard in helping to guide shoppers!

Frankly, this just reinforces how ALDI is committed to offering high-quality food at affordable prices.

The liveGfree line features more than 50 gluten-free products, including baking mixes that are perfect to swap at your holiday cookie exchanges, too!

Last, but certainly not least, ALDI comes to the rescue with what makes every holiday go smoother IMHO (or maybe not)… a wide selection of award-winning ALDI wines, many of which are less than $10! Spice things up by trying a bold flavor like the Intermingle Red Blend with notes of blueberry and black cherry compote that sit side-by-side the tastiest combo of raspberry and strawberry fruit you’ve ever had.

Have I sold you enough? Should we just plan on going to do our ALDI shopping together? Just let me know (or search here to find the ALDI closest to you!)

For more information, be sure to visit aldi.us to take advantage of better-for-you recipes so you can make your fresh food at home this Thanksgiving! And, if you’re like me and want to share your own recipes, photos, tips, and tricks, tag ALDI using the hashtag #ALDILove.

Now, let’s chat! Are you team traditional or spice it up for Turkey Day?

Apple Pie Oatmeal

October 21, 2018

Fall isn’t fall unless we talk about apples am I right? This delicious Apple Pie Oatmeal is the perfect addition to your morning routine not only because it’s absolutely delicious, but also because it’s filled with gut health benefits. Join me today for a look at the benefits of probiotics and a sneak peak at this Apple Pie Oatmeal!

Apple Pie Oatmeal + The Benefits of Probiotics in Total Health @shawsimpleswaps #probiotics #prenbiotics #guthealth

It’s been a while (insert 2015 when I made this Pumpkin Pie Oatmeal) since I cooked oats on the stovetop.

But, with the first rain of the season finally hitting San Diego whipping up a batch of Apple Pie Oatmeal felt necessary.

Truthfully, I’m not sure why I don’t eat oats more often.

Oats are a nutrient powerhouse (read: filled with fiber and prebiotics) and really beneficial when it comes to your gut health.

You may remember from back in the day when we chatted about our gut health here, but it’s been a few years and a lot of new research has emerged so its time we revisit this important topic once again.

First off, a quick recap:

Probiotics are those good for you bacteria that naturally reside in your body and are found in abundance in both functional foods and whole foods. Functional foods could be snack bars or other foods that have probiotics added during manufacturing, whereas whole foods such as yogurt, kefir and fermented foods naturally have probiotics present in the way they are made.

Prebiotics are the food for probiotics. Great food sources of prebiotic foods are oats (hello Apple Pie Oatmeal!), onions, garlic and bananas.

While there’s not a recommended daily intake for probiotics as there is with vitamins and minerals, research continues to explore the range of benefits helpful bacteria can provide a host, ranging from:

While it’s fascinating to see the variety of conditions probiotics may help to positively affect, MORE RESEARCH IS NEEDED in how, what, when and why they function the way they do!

For instance, there are many different strains of probiotics. Since the strain in itself plays a major role in how it will function and what benefit it will provide each individual body, it’s best to speak with a qualified professional if you are looking to specifically target a disease state with probiotic use.

But, with that said, 70%+ of your immune system is said to reside in your gut (aka, your microbiome). So if you’re looking to try and ward off the common cold or keep your body in its healthiest state, it’s a good idea IMHO to focus on eating a pre and probiotic rich diet alongside taking a supplement.

Now, here’s where the BIG question I get comes in:

What probiotic should I take?!

Truthfully, not all supplements are created equal and you really don’t just want to buy the cheapest one at the market. You need to do your homework and find out what specific strain of probiotic will benefit your specific condition.

Many reputable brands will deliver live probiotics to help replenish good bacteria, and some will even offer prebiotics as fuel to boost probiotic activity to balance out a well-rounded gut!

Many supplements are also formulated to support healthy immune defenses and promote digestive health, including:

bowel regularity
and the reduction of occasional gas, bloating, diarrhea, and constipation*.
- *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

To help set you (and your gut) up for success, I highly recommend you speak to a healthcare practitioner to help identify which strain and brand of probiotic is best for you.

Okay okay, no more waiting!

Here’s the Apple Pie Oatmeal recipe to launch your gut health today! Or, if you’re more into the pumpkin trend, enjoy the Pumpkin Pie Oatmeal here. Either way, enjoy!

Print Recipe

5 from 6 votes

Apple Pie Oatmeal

Apple Pie Oatmeal + The Benefits of Probiotics in Total Health @shawsimpleswaps #probiotics #prenbiotics #guthealth

Prep Time5

Cook Time15

Total Time15

Course: Breakfast

Cuisine: American

Servings: servings

Calories: 289kcal

Author: Liz Shaw

Ingredients

3 cups water
1/2 teaspoon kosher salt
1 1/3 cups whole rolled oats organic optional
1 teaspoon vanilla extract
1/2 cup applesauce unsweetened
1 medium Gala apple chopped
1/2 teaspoon ground cinnamon
2 tablespoons pure maple syrup
1/4 cup walnuts chopped

Instructions

Combine water and salt in medium stove top pan over high heat. Once water is boiling, lower heat and add in oats. Simmer, stirring occasionally for 10 minutes. 
After 5 minutes, whisk in vanilla extract, unsweetened applesauce, 2/3rds of the chopped apples, ground cinnamon, and maple syrup.
Continue to cook 5 minutes until a majority of the water is absorbed. Remove from heat and let cool 5 minutes. When ready to eat, pour into a bowl.
Top with chopped walnuts and the remaining 1/3rd of the apple, or other desired garnish. Save leftovers in airtight containers for up to 5 days in the refrigerator or freeze for up to 3 months.

Nutrition

Connect with me over on Instagram and use the #ShawKitchen so I can re-share your creations, too!

Roasted Broccoli Panzanella Salad

October 17, 2018

Ready to take your love of Mediterranean cooking up a notch? Well, up a notch but also doable in an appropriate time frame (read 30 minutes or less?!) Then friends, today’s post has the answer for you with the special treat of this Roasted Broccoli Panzanella Salad!

Roasted Broccoli Panzanella Salad + 30 Minute Mediterranean Diet Cookbook Review @shawsimpleswaps. #salad #mediterraneandiet

Disclosure: I received a review copy of The 30-Minute Mediterranean Diet Cookbook. As always, all opinions expressed are my own!

Are you team salad?

I’m willing to bet yes if you’re here reading this post!

But, have you ever written a love-letter to salad? Bear with me, it may have been the lack of sleep due to a newborn at home or my despise at lackluster salads, but I’ve got one for you here!

Dear Salad,

I have a love-hate relationship with you.

For instance, I LOVE it when Mr. CEO chops you, it tastes like I’m eating at a fine dining restaurant, paying $20 bucks for a house chopped.

I LOVE it when you’re there for me, like prepared, tossed and dressing on the side when I get home from a hard workout.

But, I HATE it when I spend my hard earned money and you perish before I can even enjoy your beautiful taste.

I HATE it when your a boring blend of just iceberg and shredded carrots.

I NEED variety in my life. I CRAVE it. Please, grant me my wish and offer me some new options.

Okay, Thanks!

Liz

Yes, these are the conversations I have inside my head sometimes, like this past week when I had to toss way much more produce than I care to admit because of a bad batch of romaine picked up at Trader Joe’s.

That’s why I’m so excited today to introduce you to this Roasted Broccoli Panzanella Salad (read no wilted lettuce here!) and the creators behind the latest cookbook to hit the shelves, The 30-Minute Mediterranean Diet Cookbook!

Is the Mediterranean diet Roasted Broccoli Panzanella Salad a thing?

Yes, yes it is! And, it’s inspired by this cookbook:

Now, you’ve met the masterminds behind this cookbook before! Deanna Segrave-Daly and Serena Ball are two of the three creators of The Recipe ReDux, the monthly recipe challenge club you’ve seen mentioned here time and time again (like these Roasted Potato Breakfast Tacos!)

When I heard these ladies were coming out with a cookbook, I knew it was going to be good!

You see, Teaspoon of Spice (the duo’s blog) is a legend when it comes to the RDN world of blogging. These ladies were at the forefront of the wave when RDN’s began to put their fingers to the keyboard and type away.

Essentially, they helped paved the way for entrepreneurs like me to have a space to speak our minds and share credible, relatable nutrition advice.

Now, put these two minds together and bind a book that not only has delicious, drool worthy recipes (like this Roasted Broccoli Panzanella coming shortly!), but also credible tools based on sound science to implement the Mediterranean Diet into a healthy lifestyle.

One of my favorite parts of the book is the section titled, The Mediterranean Kitchen. This provides a breakdown of the pantry essentials to stock up on so you can always have a quick fix healthy meal on hand.

Really, with a can of beans and a jar of roasted red peppers a lot of magic can happen!

Now, without further adieu, meet the answer to my salad love letter, Roasted Broccoli Panzanella Salad!

Print Recipe

5 from 1 vote

Roasted Broccoli Panzanella Salad

Roasted Broccoli Panzanella Salad – A Med Diet recipe that helps fuel weight loss and healthy habit building! #broccolisalad #meddietrecipes #healthyeats #healthysalads

Prep Time10

Cook Time20

Total Time30

Course: Salad

Cuisine: Mediterranean

Servings: servings

Calories: 216kcal

Author: Liz Shaw

Ingredients

1 pound broccoli, trimmed and cut into 1-inch and 1/2-inch stem slices about 3 medium stalks
3 tablespoons extra virgin olive oil, divided
1 pint cherry or grape tomatoes about 1 1/2 cups
1 1/2 teaspoons honey, divided
3 cups cubed whole-grain crusty bread**
1 tablespoon balsamic vinegar
1/2 teaspoon freshly ground black pepper
1/2 teaspoon kosher salt
grated Parmesan cheese (or alternative) for garnish

Instructions

Place a large, rimmed baking sheet in the oven. Preheat the oven to 450 degrees F with the pan inside.
Put the broccoli in a large bowl, and drizzle with 1 tablespoon of the oil. Toss to coat.
Carefully remove the hot baking sheet from the oven and spoon broccoli onto it, leaving some oil in the bottom of the bowl. Add the tomatoes to the same bowl, and toss to coat with the leftover oil. Toss the tomatoes with 1 teaspoon of honey, and scrape them onto the baking sheet with the broccoli.
Roast for 15 minutes, stirring halfway through. Remove the sheet from the oven, and add the bread cubes. Roast for 3 more minutes. The broccoli is ready when it appears slightly charred on the tips and is tender-crisp when poked with a fork.
Spoon the vegetable mixture onto a serving plate or into a large, flat bowl.
In a small bowl, whisk the remaining 2 tablespoons of oil together with the vinegar, the remaining honey, and the pepper and salt. Pour over the salad, and toss gently. Sprinkle with cheese and oregano, if desired, and serve.

Notes

Cheese not calculated into analysis. Feta used in current recipe photo.

Use gluten free bread for a gluten free diet.

Nutrition

Golden Milk Latte – Dairy Free, Vegan

September 30, 2018

Have you jumped on the Golden Milk trend? If not, no worries, I’ve got you covered!

Not only does this combine the beauty of turmeric, it’s also dairy free and a latte shake!

Disclosure: The recipe contained in this post was created for my client, Halo Top Creamery. While no compensation was exchanged for this post here, I always like to be transparent! Thank you for supporting the brands that keep the Shaw Kitchen running!

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Roasted Potato Tacos with Eggs

September 2, 2018

What do you turn to after a workout? If you’re in the mood to switch up your routine, then these post workout recovery roasted potato tacos are for you!

Why hello there!

I figured it’s about time I show face here again since it’s been a solid month! My apologies… I was learning how to keep a tiny human alive (more on the birth of our little pineapple, here!)

Thankfully, these tacos came into my life at just the perfect time to get back in the kitchen and spark the fire that got me to blog in the first place!

Now, why Roasted Potato Tacos for Post-Workout Recovery?

First off, when I think about the workout of being a mom these days with a newborn who only likes to chill when she’s being pushed in a stroller, I’m logging about 7-10 miles a day!

While it’s certainly no marathon training, coupled with breastfeeding I’m in need of a delicious source of fuel when I get back from our morning stroll.

And, if you are training or just simply working out with vigor, these tacos certainly are for you.

Case and point, even a one month old is PUMPED to try these Roasted Potato Tacos, too!

Don’t worry, I won’t keep you hanging any longer, here they are!

Print Recipe

5 from 3 votes

Roasted Potato Tacos with Eggs

The perfect post workout recovery fuel with protein, fat and carbs to refuel and repair your muscles.

Prep Time10

Cook Time45

Total Time55

Course: Breakfast

Cuisine: American

Servings: servings, 2 tacos each

Calories: 400kcal

Author: Liz Shaw

Ingredients

3/4 pound russet potatoes cleaned and cut into 1/4-inch cubes
1 cup chopped bell pepper medley
1 teaspoon table salt
1/2 teaspoon ground black pepper
1/2 teaspoon garlic powder
6 each large eggs
6 each 6-inch corn tortillas
4 ounces sliced avocado optional

Instructions

Preheat oven to 400 degrees F. Spray large rimmed baking sheet with cooking spray. Set aside. Mix chopped potatoes and bell peppers with salt, pepper and garlic. Place in the oven for 45 minutes, flipping half way through cooking with a spatula.
When potatoes are done, let cool for 5 minutes and prepare eggs as desired. Over-medium or scrambled is preferred in the Shaw Kitchen! Assemble tacos with 1 tortilla, 1 egg, and 2 ounces of potato and bell pepper blend. Optional to top with avocado, salsa or topping of choice.

Notes

Avocado not included in recipe analysis.

Nutrition

25 Instant Pot Recipes for the New User

August 25, 2018

Did you cave on Amazon Prime day and bought an Instant Pot! To prepare myself, I’ve enlisted the help of my fellow colleagues to get some inspiration on what to whip up! Try these 25 Instant Pot Recipes for the New User to get you started today!

Picture of silver instant pot with black lid on brown countertop with two green plants in silver pots on each side.

What’s the deal with the Instant Pot?

If this question’s been on your mind too, fret no more because this post is for you!

You see…. I’ve been on the fence for months about purchasing an Instant Pot because I strongly felt my slow cooker did it all.

Sure, I’d gifted people the Instant Pot, knowing darn well it was something that could surely benefit any kitchen. But, as a self proclaimed minimalist (aka I HATE it when there’s an excess of appliances and stuff around), I couldn’t press BUY NOW for myself.

Well, then Amazon Prime day happened and it was on super sale; then my colleagues kept posting these amazing recipes using their Instant Pot’s; and then I realized I soon was going to be strapped for time with a newborn at home.

Thus, I finally caved and bought the Instant Pot!

Photo of white marble with Mac and cheese dished up in a bowl.

You see that beauty right there… we call that the dinner of champions here in the Shaw Kitchen.

And, full credit for this Hatch Chile Macaroni and Cheese goes to Mr. CEO. (PS, if you can’t wait, check out my #simpleswap using a frozen entree here to satisfy that cheesy craving!

You see, it’s not just a women’s gadget.

Nope, it’s a gender neutral appliance that creates the most delicious combos I’ve ever seen come out of an appliance!

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What does a 1800 Calorie Vegan Meal Plan look like?

August 12, 2018

As promised, here’s the follow up to the vegan diet post! We’re sharing an entire sample menu that helps you plan a healthy, balanced vegan diet.

Joining us again today is the fabulous Diana from this post here! Diana recently shared her wisdom on how to optimize your nutrition on a vegan diet.

I’ve asked Diana to put this into a digestible menu for you so you can see firsthand what a potential day’s worth of food may look like.

But, please remember everyone has their own personal energy needs! While 1800 calories may work for some, it won’t for others.

So, before making any big adjustments, be sure to speak with your registered dietitian nutritionist!

1800 Calorie Vegan Meal Plan – Plant Powered Menu Choices

By: Diana L.

Last week in my blog post, I explored some important nutrients of concern on a plant-based / vegan diet.

Today I’m excited to provide you with a 1,800 calorie sample vegan meal plan to help you reach those needs.

1,800 Calorie Sample Vegan Meal Plan

Breakfast

Blueberry Walnut Oatmeal

1 cup unsweetened fortified soy milk

½ cup dry oats

¾ cup blueberries

0.5 oz walnuts

1 tbsp flax seeds

Cook oats in soy milk, top off with the remaining ingredients!

Snack

1 apple

1 oz almonds

Lunch

Try the Shaw Kitchen Mashed Chickpea Avocado Bagel Toast

Combine it with a side salad with lots of non-starchy veggies, and top it off with a tablespoon of your favorite dressing.

Dinner

Simple Black Beans Tacos or the Cowboy Salsa Tacos

2 small corn tortillas (I love Ezekiel’s corn tortillas– if you use these, microwave tortillas for 10-15 seconds before serving to prevent them from breaking)

¾ cup black beans

½ cup corn

¼ cup avocado

½ cup tomatoes

½ cup sautéed bell peppers and onions

1/3 cup sautéed spinach

Sauté all veggies in 2 tsp olive oil, add your favorite spices, and use them to top off your tacos.

Dessert

‘Milk’shake:

1 cup unsweetened fortified soy

1 cup of nondairy ice cream

Blend together to create a delicious vegan milkshake

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Optimizing Your Nutrition on a Vegan Diet

August 6, 2018

Can you be healthy and vegan? Get the details on how to boost your nutrition on a vegan diet by Diana Licalzi, soon to be Registered Dietitian Nutritionist!

Optimizing Your Nutrition on a Vegan Diet

I’ve been getting more and more questions lately on the benefits and concerns of following a vegan diet. Thus, I’ve enlisted the help of the fabulous Diana Licalzi to give you the low down!

Rest assured my friends, I’m not saying you should go vegan!

But, I want to provide you the information you need to make an informed choice for yourself while making sure you maintain optimum nutrition!

And, just in case you are interested in a more vegetarian focused diet, be sure to check out the 85+ Vegetarian Recipes here or my quick guide, here!

How to Make Sure You Maintain Your Health on a Vegan Diet

By: Diana Licalzi

“…But how do you get enough protein?”

If you’re a vegan or follow a plant-based diet, you may have heard this common, but silly question numerous times. Fortunately, plant-based proteins are stepping into the spotlight and gaining the recognition they deserve.

Beans, nuts, seeds, quinoa, and edamame (to name a few) all provide sufficient amounts of the macronutrient and offer an abundance of vitamins, minerals, and phytochemicals known to help combat disease.

It’s time to move beyond the protein and focus on some more concerning issues regarding a vegan diet. In this blog, I direct the attention to three less commonly discussed micronutrients, particularly of importance to function and health of the brain.

The B12 Battle

Vitamin B12 is an essential vitamin to the brain and nervous system including its role in DNA synthesis and repair, but it primarily comes from animal products.

Some plant-based foods – edible algae, nutritional yeast, fermented soybeans – contain only traces of B12 and fall short of reaching the daily requirement. Good news though, many companies now fortify products with B12 making them viable sources of the vitamin. Fortified cereals and non-dairy milk may contain 25-100% of your daily B12 requirement.

Tip: When purchasing fortified B12 products, check the nutrition label to ensure your meeting your needs. For example, one cup of Silk’s Unsweetened Soy Milk contains 50% of the daily requirement for B12, therefore, one must drink two cups a day to get adequate amounts of the vitamin.

Sound like too much work? Consider taking a B12 supplement.

Feeling Fishy

There are three types of essential omega-3 fatty acids: EPA and DHA, both primarily found in fish; and ALA, found in flax seeds, hemp seeds, and walnuts.

These ‘essential’ fats indicate that our bodies cannot produce them and we must obtain them through our food. All three support the health of our brain and nervous system, especially as we age. Although our bodies can technically synthesize a trace amount of DHA and EPA from ALA, it is often too small to reach our daily needs.

Tip: Focus on foods rich in ALA such as flax seeds, hemp seeds, and walnuts, and consider supplementing with a pill.

Keeping Up with Calcium

While calcium is imperative to bone and teeth health, it also plays a critical role in chemical signaling throughout the body and brain.

The best plant-based sources of calcium include turnips and mustard greens, broccoli, cauliflower, kale, almonds, and tempeh.

However, they often fall significantly below the daily requirement, and to complicate matters, certain factors hinder calcium absorption. For example, oxalates found in many vegetables, bind to calcium preventing its absorption. Luckily, like vitamin B12 many foods are fortified with this mineral including cereals and nondairy milk.

Tip: Apply the same principles of vitamin B12 to calcium, focus on combining several plant-based sources of calcium throughout your day, or consider supplementing.

If you are vegan or thinking about adopting a plant-based diet, I recommend consulting with a Registered Dietitian or doing your research to develop a proper nutrition plan that’s sufficient in the essential vitamins and minerals needed for good health.

Vegan Diet Nutrition Information, #vegandiet #plantbased

Thanks so much Diana for sharing your insight and tips!

Be sure to check out Diana on her website, The Health Quest, a website to provide information on nutrition therapy, education, personalized nutrition counseling and recipes. She’s got a masters in nutrition science and politics from The Tufts University Friedman School of Nutrition in Boston, MA. Follow Diana over on Instagram or Facebook too!

Vegan Enchilada Casserole

July 23, 2018

Looking for a gluten free meal the whole family will enjoy? Then this Vegan Enchilada Casserole is for you!

Not Your Mama’s Enchilada Casserole @shawsimpleswaps

Literally, so glad my energy to cook has come back!

And, just in time thankfully to whip up this delicious Vegan Enchilada Casserole from the fabulous intern Emily!

I had the pleasure of meeting Emily Jocham briefly as she shadowed a day in the life of this extremely pregnant entrepreneur RDN!

And, I’m happy to report Emily has since finished her RDN exam and is now a registered dietitian nutritionist! She primarily focuses on helping individuals develop and foster a healthy relationship with food and fitness.

Now, without further adieu, I’ll let Emily tell you all about her mama (and this beautiful dish!)

Enter, the Not Your Mama’s Vegan Enchilada Casserole!

My mom is a TERRIBLE cook.

Now before you go on saying “do you kiss your mother with that mouth?”, you should know my she flies the ‘incapable cook’ flag proudly. For example, when I was a child, if my dad wasn’t home to make dinner my mom would handwrite a menu for me and my brothers to order from as if we were three juvenile diner patrons. The menu consisted of:

Microwave bean and cheese burritos
Cinnamon Toast Crunch (with or without milk)
Toaster waffles
Ice cream sundaes

But, if we were lucky, she would make the one recipe that my grandmother passed down to her: Vegan Enchilada Casserole.

#vegetarian #enchiladacasserole #mexicanfood #californiafood

That’s where today’s recipe comes in. It is my mom’s one and only specialty, with some simple swaps to increase the nutrient content and decrease the calories.

I love this take on enchiladas because it makes for great meal prep and almost all the ingredients can be substituted for whatever is already in your kitchen.

Simple Swaps for the Plant-Based Enchilada Casserole

For example, the vegetables used in the recipe can be substituted for whatever you have on hand, I often swap in sweet potatoes, broccoli, canned corn, or fresh spinach.

The corn tortillas can also be substituted for flour, almond flour, or rice flour tortillas.

See, the opportunities are endless… No wonder even my mom could pull this off!

Print Recipe

5 from 12 votes

Vegan Enchilada Casserole

A delicious blend of hearty vegetables and tasty flavors!

Prep Time5

Cook Time45

Total Time1

Course: Dinner Meals

Cuisine: Mexican

Servings: servings

Calories: 411kcal

Author: Liz Shaw

Ingredients

2 teaspoons olive oil
1 small onion, sliced
2 medium bell peppers, sliced
1.5 cups chopped mushrooms
1 medium zucchini, sliced into coins
2 teaspoons low sodium taco seasoning
1 can black beans, drained and rinsed 15 ounce can
10 corn tortillas
1 20 ounce can low sodium enchilada sauce (red or green)

Instructions

Preheat oven to 375 degrees Fahrenheit. Heat a large skillet to medium heat and add in oil and onion.
Saute for 3-4 minutes until the onions begin to turn translucent. Add the rest of the vegetables and salt and pepper to taste. Cook for another 5-8 minutes or until everything is softened.
Once the vegetables have reached your desired texture, add the taco seasoning and black beans and cook for another 1-2 minutes.
Meanwhile, cover the bottom of a baking dish or cast iron skillet with a layer of enchilada sauce. Top with a layer of the corn tortillas tearing and placing pieces to fit until the entire surface is covered. Cover the tortillas with another thin layer of sauce. Add ½ the vegetable bean mixture and spread out over the tortillas. Repeat the tortilla, sauce, and vegetable layering process 1-2 more times depending on the size of your baking dish.
Place the layered casserole in the pre-heated oven and cook for 20 minutes. Remove from the oven and let cool for 5-10 minutes.
Garnish with avocado, salsa, cilantro, and greek yogurt to your liking!

Notes

Recipe is best stored in an airtight container and consumed within 5 days.

Nutrition

How to Build An Affordable Summer BBQ with ALDI USA

July 2, 2018

Celebrate summer with a delicious, nutritious and affordable menu. With gluten free, vegan and traditional BBQ options, there’s something for everyone in this line up!

How to Build An Affordable Summer BBQ with ALDI @shawsimpleswaps

What’s your favorite part of summer?

For me, hands down, it has to be the late nights, endless sun and BBQs with family and friends!

As a lover of entertaining, I’m usually the one who hosts the BBQs and boy oh boy do I enjoy it.

One thing’s for sure, hosting can add up if you don’t plan ahead and shop smart.

Enter: How to Build an Affordable BBQ with ALDI USA

That’s where my friends at ALDI come to the rescue! Whether you’re throwing a summer soiree, hosting a pool party or searching for easy summer meals the whole family will enjoy, ALDI has you covered, without the premium price tag.

Busy shoppers can conveniently shop and save money on all of their backyard hosting must-haves, like fresh produce and meats, drinks and treats for the perfect summer day, all while accommodating various dietary restrictions on a budget.

From gluten-free buns and crackers, vegan/vegetarian burgers to dairy-free options, ALDI has all the products you need to conveniently shop and save money.

Plus, the ALDI-exclusive liveGfree gluten-free brand recently earned the prestigious Good Housekeeping Seal, a symbol of quality assurance and consumer protection that is considered the gold standard in helping guide shoppers.

The liveGfree line features nearly 50 gluten-free products, including top-selling gluten-free pretzels sticks, brown rice crisps and bread.

If you prefer to limit meat or avoid it altogether, ALDI also recently launched Earth Grown, a vegan/vegetarian product line featuring foods like veggie burgers and vegan shredded cheese. Two of these products, the Black Bean Burger and Veggie Burger, were awarded the 2017 Parent Tested Parent Approved (PTPA) Seal of Approval, aka, they are tasty and delicious!

For those meat lovers out there, every Wednesday ALDI offers incredible Weekly Fresh Meat Specials. When you see the “Weekly Fresh Meat Special” sign, you’ll find extra-low prices on the very best cuts of meat.

ALDI Never Any! meats are free from antibiotics, added hormones and animal by-products, ensuring the best quality for your family.

IMHO, no BBQ is complete without a delicious dessert (and a fine bubbly), right?!

Thank goodness ALDI has a wide variety of summer dessert recipes on their website, as well as delicious lifeGfree gluten free cake and cookie mixes that is an easy crowd pleaser. Pair a piece of the liveGfree brownie with a summer Trestoria Rosé, or the Journey to France Sparkling French or Pink Lemonade for those who prefer a non-alcoholic option.

To give you a little more direction, here’s a look at my summer BBQ menu so there’s no guessing on how I feed a crowd!

Summer BBQ Menu Ideas with ALDI

Main Meal:

Taste of the Mediterranean Turkey Burger

**Substitute the Earth Grown vegan burgers for a vegetarian option and the liveGfree bread options for your gluten friendly guests!

Side:

Mix & Match Pasta Salad Bar

**Substitute the liveGfree pasta for a gluten friendly option!

Dessert:

Mango, Strawberry, Coconut or Walnut Paletas

Beverage:

Trestoria Rosé, or the Journey to France Sparkling French or Pink Lemonade

For more information, be sure to visit aldi.us to take advantage of better-for-you and clean recipes so you can make fresh food at home. And, if you’re like me and want to share your own recipes, photos, tips, and tricks, tag ALDI using the hashtag #ALDILove.

Now, let’s chat! Do you prefer to host or attend those summer soirees?

California Breakfast Burritos

June 10, 2018

Disclosure: This post is brought to you in partnership with Monterey Mushrooms. As always, I only work with those companies I firmly believe in and keep on hand in the Shaw Kitchen! Thanks for supporting the brands that keep Shaw’s Simple Swaps alive.

Truthfully, my love for burritos began when I was in college. We used to frequent the local Roberto’s for a delicious breakfast burrito after a long night of studying!

Alright, well maybe there were other reasons we went straight for the burritos, but nonetheless, they were totally satisfying.

Well, that was until about an hour later, when I felt like my insides were going to pop! Maybe it was the extra love (aka grease) they put into the mix, I’m not quite sure.

But, ever since then I’ve been determined to #simpleswap them into a friendlier version that I can enjoy without the food coma!

Enter, these NEW California Breakfast Burritos!

The secret to the powerful flavor in these beauties: Monterey Mushroom’s latest Let’s Blend line of chopped seasoned mushrooms!

Seriously, this new supermarket find is the easiest way to add more flavor, nutrition and power to your everyday staples.

Rather than spending your precious time laboring over dicing up the shrooms, Let’s Blend does it for you! And, with three varieties (Classic, Italian and Mexican) you can rest easy knowing they’ll blend perfectly into your burgers, meatloaf or chili based on your desired flavor preference.

Now, here’s the deal with these burritos.

You can surely prepare them ahead of time, wrap them in foil and heat them up for a quick meal on the fly. But, if you choose to do so, my only recommendation is holding off on adding the avocado and salsa so you don’t end up with a soggy burrito (ain’t nobody got time for that #amiright?!)

Or, if you are trying to go a little more “bowl” style, you can easily leave off the tortilla and make an open faced burrito bowl just like the fancy restaurants do!

Open Faced California Breakfast Burritos

See, the possibilities are endless when you add a Let’s Blend Monterey Mushroom to your grocery cart.

Check out Monterey Mushroom’s website for more amazing recipes and be sure to keep an eye out in the refrigerated produce section of your local market to stock up on Let’s Blend!

Print Recipe

5 from 5 votes

California Breakfast Burritos

A California treat you can enjoy morning noon and night! These breakfast burritos are loaded with flavor and all the goodies!

Prep Time5

Cook Time10

Total Time15

Course: Breakfast

Cuisine: Mexican

Servings: -12

Calories: 410kcal

Author: Liz Shaw

Ingredients

1 teaspoon olive oil
1/3 cup chopped onion
1 cup chopped bell peppers
8 ounces lean ground turkey
1 teaspoon garlic powder
1/4 teaspoon ground black pepper
8 oz. Let’s Blend™ Mexican Finely Diced Mushrooms
8 large eggs whisked
8 8- inch whole grain tortillas*
1 medium avocado chopped*
1 cup fresh salsa*
1/2 cup shredded cheddar cheese

Instructions

To prepare filling:
Heat olive oil in a large nonstick skillet over medium high heat. Add in the onion and bell pepper, cooking until slightly tender, or about 3 to 5 minutes.
Add in the ground turkey, garlic powder and black pepper, string to combine.
When half the meat is browned, mix in the Let’s Blend™ Mexican Finely Diced Mushrooms.
Continue to cook until meat is fully browned, or internal temperature of the mixture is 165 degrees F.
Remove from heat and place into a glass Tupperware container, set aside.
Using the same pan, spray with cooking spray and add in the whisked large eggs. Cook until done.
To assemble burritos:
Warm tortillas over the stovetop.
Portion 1/4 cup eggs and 1/3 cup of Let’s Blend™ ground turkey mixture in the center of the tortilla.
Top each burrito with even portions of chopped avocado, fresh salsa and shredded cheese.
Roll into burritos by folding one end of the tortilla to meet the other, gently pushing back the tortilla and ingredients so that they are tight. Fold outside edges inward, then roll until burrito is closed. Repeat until desired number of burritos is formed.
Storage:
Burritos can be stored in the refrigerator for up to 5 days and frozen for up to 4 months.

Notes

*Gluten free tortillas can be used to create a gluten free option. Or, omit the tortilla and enjoy the blended mixture over a bed of spinach.
*If freezing, suggest to omit the avocado and salsa from preparation.

Nutrition

Looking for more ways to blend mushrooms into your favorite dishes? Be sure to check out these beauties from the Shaw Kitchen:

Turkey Mushroom Burgers

Creamy Polenta with Mushrooms and Balsamic Glaze

Quick Peppers and Mushrooms

Beet Falafel Tacos

May 28, 2018

Looking to bring a little variety into your weekly meal plan? Then look no further because these Beet Falafel Tacos will be your new best friend.

Wait, What? Beet Falafel Tacos?

Did I say beet and falafel and taco in the same sentence?

Why yes, yes I did!

And, for good reason.

My dear friend that I’m sure many of you know by now, Sara Haas, recently released her second cookbook, “Taco Taco Taco!”

I mean the name itself screams happy am I right?

But, back to how these Beet Falafel Tacos relate to Taco Taco Taco!

You see, Sara reached out to me and asked if I’d like to share a recipe for her cookbook. Naturally I jumped at the chance and decided to create a taco version of the most popular recipe on the blog, these Beet Falafel Sliders!

And then… these were born!

Turn Up Da Beet Falafel Tacos @shawsimpleswaps

But, seriously, if you are more a carnivore loving taco fan, Sara’s got you covered there too!

From Skirt Steak Tacos to Pineapple Pork Tacos and even an entire selection of dessert tacos, there’s a taco for every person in this book.

If you’re in the market for a fabulous cookbook to add to your summer recipe collection, I highly recommend ordering yourself a copy of Taco Taco Taco here on Amazon.

Plus, you can rest easy knowing each and every recipe is chef tested, toddler approved!

Yep, Sara’s sous chef, her 5-year old daughter, has tested and retested each recipe to ensure it’s the highest quality for you and your loved ones.

Print Recipe

5 from 2 votes

Beet Falafel Tacos

A delicious vegetarian taco the entire family will love!

Prep Time10

Cook Time25

Total Time35

Course: Dinner Meals

Cuisine: American

Servings: tacos

Calories: 238kcal

Author: Liz Shaw

Ingredients

For the Beet Falafel:
1 15-ounce can beets, rinsed and drained
1 jalapeño pepper seeded and roughly chopped
3 cloves garlic
1 15-ounce can garbanzo beans, rinsed and drained
2/3 cup masa harina
2 tablespoons chopped cilantro
1 tablespoon balsamic vinegar
½ teaspoon kosher salt
For the Avocado Mash:
1 medium ripe avocado
1 tablespoon lemon juice
2 tablespoons chopped cilantro
2 tablespoons finely chopped white onion
2 teaspoons finely chopped jalapeño
¼ teaspoon kosher salt
For the tacos:
8 6-inch corn tortillas
½ cup chopped cilantro
2 ounces crumbled cotija cheese

Instructions

To make the beet falafel: Preheat oven to 375℉ and coat a large baking sheet with non-stick cooking spray.
Using a 12-cup food processor add beets, jalapeño pepper and garlic cloves. Pulse a few times, scrape down the sides of the processor with a spatula and pulse a few more times, until chopped. Remove lid, scrape down the sides again and add in garbanzo beans, pulse 10 to 12 times, scrape down sides again, and process another 20 seconds. Add in masa harina, cilantro, cilantro and salt and process 10 seconds, scrape down, process another 10 seconds or until combined. Mixture should resemble cookie dough consistency.
Divide batter into 16 equal-sized pieces. Roll each piece into a ball then place on prepared baking sheet. Bake for 25 minutes or until tops are lightly browned.
To make the avocado mash: Remove flesh from avocado and add to small bowl. Mash with the back of a fork until smooth. Mix in garlic, lemon juice, cilantro, white onion, salt and pepper. Set aside.
To assemble: Warm tortillas and spread avocado mash over the center of each. Add 2 falafels on top and garnish with cotija cheese and chopped cilantro. Enjoy!

Notes

Saving Tip: Falafel can be store in an air-tight container in the refrigerator for up to 5 days or in the freezer for up to 3 months.

Nutrition

BBQ Lentil Burgers with Ranch Dressing

May 1, 2018

BBQ Lentil Burgers with Ranch Dressing – Gluten Free Option

Is there anything that screams May more than a delicious burger?

IMHO, I think not!

While I love a delicious burger as much as the next person (hello, you do remember the life-changing turkey mushroom burgers), I’ve taken a keen interest these days in making plant-powered burgers that taste just as good as the real deal.

Enter, these BBQ Lentil Burgers!

I’ve become fascinated with the Mediterranean style of eating since we came back from our escape to Greece last summer.

And, with the influx of research available that continues to promote the health boasting benefits of the Mediterranean diet, I don’t think this style of eating is going away anytime soon.

Thank heavens!

With May being Mediterranean diet month, I figured I’d share a few recipes this month that help show you how to break out of the mold in your kitchen and whip up some tasty Mediterranean delights.

Now, if you’re more of a traditionalist and need a recipe to follow on the reg, no worries. I totally understand!

One of the best Mediterranean cookbooks I’ve found is The Mediterranean Diet Cookbook for Dummies!

Culinary dietitian Wendy Jo has put together a plethora of recipes that really take me back to the islands where Mr. CEO and I had the time of our lives. (Pictured below, our mini escape on the Island of Rhodes to the baths!)

Alright, enough day dreaming, let’s get to this BBQ Lentil Burger now, shall we?!

Print Recipe

4.41 from 5 votes

BBQ Lentil Burgers with Ranch Dressing

A family favorite that's perfect for meatless Monday, BBQ Lentil Burgers with Ranch Dressing!

Prep Time20

Cook Time30

Total Time50

Course: Burger

Cuisine: American

Servings: burgers

Calories: 367kcal

Author: Liz Shaw

Ingredients

1 1/2 cups cooked lentils
1/3 cup chopped white onion
3 garlic cloves minced
1/4 cup tomato paste
2 teaspoons dried parsley
1/2 cup cooked brown rice
1/4 cup BBQ sauce
1 large egg
1 1/2 cups whole grain panko or GF breadcrumbs, divided
10-12 whole wheat buns
1/4 cup ranch dip
lettuce tomato, onion (optional toppings)

Instructions

In a large bowl, combine lentils with chopped white onion, garlic cloves, tomato paste and parsley. Mix together thoroughly.
Add in the cooked brown rice, BBQ sauce and large egg. Continue to mix.
Gently fold in 3/4 cup of panko bread crumbs. Place remaining bread crumbs in a shallow dish for later.
Once combined, set aside and line two baking sheets with parchment paper.
Portion lentil mixture using a 2 ounce scoop into patties, gently pressing each side into the remaining panko bread crumbs to create a crunch on the outer surface.
Space each patty 2-inches apart on the baking sheet and refrigerate a minimum of 1 hour, up to 1 day, covered.
When ready to cook, preheat oven to 400 degrees F.
Remove baking sheets from the refrigerator while oven preheats.
Bake for 20 minutes, remove, flip, and bake remanning 10 minutes, or until panko appears lightly browned.
Remove from oven, let cool 5 minutes and enjoy between your favorite whole grain bun and desired toppings of choice!

Notes

Cook lentils in vegetable stock.

Nutrition

belVita PB Toast with Fresh Berries

April 18, 2018

belVita PB Toast with Fresh Berries

Disclosure: This post is in partnership with belVita Breakfast Biscuits. As always, all opinions are my own and I only support those brands we purchase here in the Shaw Kitchen. Thanks for supporting the companies that keep this mama running!

IRL, my day used to go something like this:

530 AM Wake Up, Work Out

7 AM Homemade Breakfast & Emails

8 AM- 4 PM Work (Recipe Development, Consulting, Private Practice, Photography, etc.)

4-5 PM Walkie Talkie (aka, where I decompress and catch up with family & friends)

5-7 PM Dinner and Unwind with Mr. CEO, Pack His Breakfast/Lunch for the Next Day

7-9 PM Netflix Binge

9 PM Bed

Now, thanks to my beautiful miracle angel growing inside of me, #mymorningmoment looks more like this:

230-6 AM Wake Up, Lay In Bed Thinking of Everything I Should Be Doing

6-7 AM Eat Breakfast, Pack Mr. CEO’s Breakfast & Post to Social Media

7 – 10 AM Try to Work, Become Tired Then Eat a Snack

10 AM-12 PM Workout/Walkie Talkie

12-3 PM Prep Class, Teach Class

3-5 PM Catch Up on Emails (or Netflix), Eat Dinner

5-6 PM Evening Walk

6-8 PM Unwind with Mr. CEO, Read Said Baby Book of the Week, Go to Bed

As you can see, my energy has really shifted and I’m just trying to give myself lots of grace and go with the flow!

While some days I have much more energy than others, most days I’m not super interested in making my delicious homemade French Toast Bagels from scratch and prefer to rely on a quick, wholesome, convenient option that satisfies and most importantly, provides both myself and Mr. CEO with energy to tackle the day.

That’s where belVita Breakfast Biscuits come into the picture. belVita Breakfast Biscuits provide steady morning energy and (per serving) 14-22g of whole grains, 3-4g of fiber (contains 7-9g total fat per serving) and a good source of B-vitamins and iron. (Meaning yare )

Plus, belVita Breakfast Biscuits are made with carefully selected grains and a gentle baking process to maintain and protect the inherent slow-release carbs (SRCs) which break down gradually in the body to provide 4 hours of nutritious steady energy throughout the morning.

By pairing belvita Breakfast Biscuits with a serving of dairy and fruit, you’ll create a balanced breakfast comprised of three food groups (grain, dairy, fruit) which can help meet daily recommended nutrition goals.

While I’m showing you my favorite belVita PB Yogurt Toast & Fresh Berries made with belVita Breakfast Biscuits below, you can certainly pair them to your liking and try out one of the options below:

Make modern “toast” by topping belVita Breakfast Biscuits with cheese and fruit (e.g., spread with goat cheese and top with peaches and a sprinkle of cinnamon)
Layer belVita Breakfast Biscuits into a parfait with Greek yogurt and berries
Pack belVita Breakfast Biscuits and a banana to enjoy with a latte as you head out to your morning destination.

See, the possibilities are endless!

Print Recipe

5 from 6 votes

belVita PB Toast with Fresh Berries

This is the perfect light snack or breakfast to enjoy on a busy day!

Prep Time5

Cook Time0

Total Time5

Course: Snack

Cuisine: American

Servings: serving

Calories: 400kcal

Author: Liz Shaw

Ingredients

4 ounces Skyr vanilla yogurt
1 tablespoon + 2 teaspoons powdered peanut butter
1 package belVita Golden Oat Crunchy Breakfast Biscuit
2 large strawberries
1/4 cup fresh blackberries
1/4 cup fresh blueberries
1 teaspoon peanuts optional garnish

Instructions

In a small bowl, mix yogurt and powdered peanut butter until uniformly combined.
Spread yogurt evenly over each belVita Breakfast Biscuit, or approximately 1 ounce per biscuit.
Top with sliced berries and a few peanuts.
Enjoy with your morning beverage!

Notes

Feel free to use the belVita Breakfast Biscuit flavor of your choice. This combination pairs perfectly with the Cinnamon Brown Sugar, too.

Nutrition

Now, show me how you are redefining morning “norms” to fit your personal lifestyle and tag #mymorningmoment so we can all remind each other that delicious living does not have to be complicated!

Easter Menu Tips to Save Big This Year on a Delicious Spread #ALDILove

March 27, 2018

Easter Menu Tips to Save Big This Year on a Delicious Spread #ALDILove

Does the idea of hosting a holiday stress you out?

Don’t worry my friends, I’m here to show you today how you can create a delicious, stress-free Easter Menu that won’t break your bank!

If this sounds too good to be true, then I’m willing to bet you haven’t been introduced to ALDI yet, have you?

Well, first things first, take a peek at the post I wrote a little while back about the hidden gem that is ALDI.. I promise you, a quick read that will leave you searching for the closest store to you in no time!

Now that we have those bases covered, let’s chat your Easter Menu.

Whether or not you’re hosting this year, I’m willing to bet you’ve been tasked with bringing a little something to share if you’re not creating the whole menu.

Before you sink your time into the endless hours you may spend trying to find the perfect Easter dessert, side dish or glaze for your ham, do yourself a favor and just head straight to the delicious recipe collection created by ALDI chefs!

Trust me, I had the opportunity to dine with these chefs first hand in Chicago (the headquarters of the ALDI USA) and I’m not kidding when I say their food tasted just as good as the infamous Jake’s of Del Mar!

If you’re overwhelmed by the delicious photos on their site, let me make a few recommendations for you based on what I whipped up for my recent appearance with the ABC San Diego!

Main Dish- Easter Menu

Apple Cider & Balsamic Glazed Ham

You’ll notice I’ve never posted a ham recipe here from the Shaw Kitchen because truthfully, I rarely eat pork. But, this will be changing now (thanks in part to baby’s hormonal effect on my eating habits!) and boy am I glad I ventured off into the ham side with this choice. The level of flavor took this eating experience to a whole new level, and what’s even better is that every Wednesday, ALDI offers incredible Weekly Fresh Meat Specials! When you see the “Weekly Fresh Meat Special” sign, you’ll find extra-low prices on the very best cuts of meat.

Side Dish- Easter Menu

Lemon & Herb Roasted Vegetables

Love a good veggie side dish but concerned if ALDI carries organic. Well, you’re in luck because ALDI continues to expand their offering of organic products! Shoppers can spot organic products by the “organic” seal on the front of packaging and in this dish alone, I picked up nearly 50% of organic produce to use! And, don’t fret if you can’t find all organic. Here’s a quick reminder on the facts behind conventional versus organic produce!

Dessert- Easter Menu

Carrot Cake

If you’re more of a traditionalist, then I highly recommend this Carrot Cake from ALDI. ALDI offers a wide selection of baking essentials, such as Baker’s Corner Powdered Sugar, Flour and Baking Powder. If you’re in the mood to whip up something made with love and from scratch, this is a must!

BYO Easter Bunny Specialty Chocolate Baskets

If you’re planning on putting together an Easter basket, you can find everything at ALDI. You can include items like Choceur Premium Chocolate Easter Bunny, Huntington Home Colorful Easter Egg & Grass Assortment or even assorted toys! These items will be in stores as ALDI Finds while supplies last, so be sure to find the ALDI closest to you FAST!

Can’t seem to find an ALDI in your area just quite yet?

Don’t worry! ALDI recently announced a $3.4 billion capital investment to expand to 2,500 stores nationwide by the end of 2022. The expansion will make ALDI the third largest grocery store by count in the U.S.!

Visit aldi.us to take advantage of better-for-you and clean recipes so you can make fresh food fast at home.

Cheers to a fabulous Easter my friends, and be sure to let me know in the comments below what you’re whipping up this year!

For more fun information and tips, “Like” ALDI USA on Facebook and follow @ALDIUSA on Instagram and @ALDIUSA Twitter. And, if you’re like me and want to share your own recipes, photos, tips, and tricks, tag ALDI using the hashtag #ALDILove.

Lemon Poppyseed Dressing

March 18, 2018

Lemon Poppyseed Dressing with Sliced Cucumbers – Vegan, Gluten Free

Sure, it may be officially spring, but I know there’s many of you still curled up under a blanket, waiting for the storm to pass and the snow to melt!

I’m sorry, I won’t even share with you the weather I’m looking at in San Diego right now ? !

Lemon Poppyseed Dressing with Sliced Cucumbers - Vegan, Gluten Free @shawsimpleswaps

But, I will share with you a little taste of spring that I whipped up in the Shaw Kitchen last week.

This Lemon Poppyseed Dressing was born like many things are in my house, I bought an ingredient with an intention to make one thing, craving changed, and I was left to create something else.

Also, like my note in the Slow Cooker Turkey Meatloaf, I’m all about going further with food and decreasing food waste! So, since I had a cucumber that was getting past its prime, I knew a quick fix recipe was in order.

Hello GORGEOUS Lemon Poppyseed Dressing to the rescue!

Throw together with a lot of love, a little oil, fresh lemon juice, poppyseed and a touch of sweetener, this magical dressing provided the perfect compliment to the cool, crisp cucumbers.

But, by all means, don’t just stop there. You can use this as a dressing for really any salad, but also I highly recommend thinking outside the box, too!

Drizzle a little on top of your chicken sandwich, portobello mushroom tacos or heck, even some grilled veggies.

The possibilities are endless.

Print Recipe

5 from 1 vote

Lemon Poppyseed Dressing with Sliced Cucumbers

This Lemon Poppyseed Dressing with Sliced Cucumbers is the perfect vegan and gluten-free light salad to enjoy!

Prep Time5

Cook Time0

Total Time5

Course: Dressing

Cuisine: American

Servings: servings

Calories: 130kcal

Author: Liz Shaw

Ingredients

1/4 cup extra virgin olive oil
2 tablespoons + 1 teaspoon lemon juice freshly squeezed
1 teaspoon stevia or sugar of choice
1 teaspoon poppyseeds
Dash kosher salt/black pepper
1 medium cucumber sliced

Instructions

In a mason jar (or blender), add ingredients and shake vigorously for 1 to 2 minutes.
Pour 2 tablespoons over top of sliced cucumbers and enjoy!

Nutrition

Let’s chat! What’s your favorite way to enjoy poppyseeds?!

Looking for other lemon recipes? Check out my Lemon Ice Cream Cakes or Lemon Bundt Cakes here!

Slow Cooker Turkey Meatloaf

March 13, 2018

Tight on time? Then this Slow Cooker Turkey Meatloaf is for you! Plus, I’ve got 3 simple quick fix meal ideas to use those leftovers with!

Tight on time these days?

Who isn’t!

With the chaos of trying to manage work-life balance, I’ve been on the hunt for quick fix meals that require first and foremost, a no mess clean up!

Then, of course, the meal has to be fairly simple to make and without question taste delicious!

That’s when I started thinking about meatloaf. I mean really, its basically a meatball in loaf form right?!

Looking for more meatball inspiration? Be sure to checkout the Pistachio Paleo Meatballs here!

Plus, meatloaf (or balls) are really quite versatile.

Not only can you serve it solo with a side salad (like the Steakhouse Chopped Salad here!), but you can also whip up one of these 3 simple meal ideas using the meatloaf as a base:

Open Faced Meatloaf Sandwich:
- Toast a slice of thick whole grain bread and layer a thin slice of meatloaf on top! Top with steamed garlic spinach and a 1/4 cup of marinara sauce.
Red Pepper Meatloaf Soup:
- To a cup of prepared Red Pepper or Tomato Soup (I like the Pacific Foods brand!), add one slice (or roughly 3 ounces) of crumbled meatloaf to the soup. Add a handful of baby kale and let simmer for 5 minutes. Serve and enjoy!
Roasted Brussel Sprouts, Carrots & Meatloaf Bowl:
- Using your favorite roasted veggies, slice up the meatloaf and throw it all together in a bowl! The perfect combination of protein, carbs and veggies to power your day.

Print Recipe

4.67 from 3 votes

Slow Cooker Turkey Meatloaf

Slow Cooker Turkey Meatloaf – A versatile meal that can extend into multi meals throughout the week!

Prep Time5

Cook Time2

Total Time2 5

Course: Main Meal

Cuisine: American

Servings: servings

Calories: 110kcal

Author: Liz Shaw

Ingredients

1 pound 16 ounces lean ground turkey
1 large egg
1/3 cup panko breadcrumbs or GF alternative
1 teaspoon ground oregano
1/3 teaspoon red pepper flakes
1/2 teaspoon ground black pepper
1/4 teaspoon kosher salt
1 cup marinara sauce

Instructions

Line the bottom of a slow cooker with aluminum foil and spray lightly with cooking spray. Set aside.
In a large bowl, mix together ground turkey, the egg, breadcrumbs and seasoning.
Spoon the meat mixture onto the aluminum foil, using a spatula to evenly distribute.
Top with 1 cup marinara sauce and cover, setting slow cooker to high.
Cook for 2-3 hours, or until internal temperature reaches 165 degrees F.
Turn slow cooker off and remove lid, letting meatloaf cool 10 minutes before slicing.

Nutrition

Fodmap Friendly Chocolate Chip Cookies with a Superfood Swap

February 27, 2018

Fodmap Friendly Chocolate Chip Cookies with a Superfood Swap

Remember when I promised you a Fodmap Friendly Chocolate Chip Cookie Recipe here?

Well my friends, I am delivering that to you today!

Truth be told, I’ve been dying to whip up a cookie recipe from The Low-Fodmap Diet Cookbook by Kate Scarlata ever since my sister in law raved about them!

“Liz, you have to try Kate’s Peanut Butter Cookies! They are seriously to diet for and only 3 ingredients”.

She had me sold at 3 ingredients until I realized I was actually out of the prime ingredient needed in the recipe, peanut butter!!!

Shoot, okay, not a biggie! I can improvise. What else is speaking to me?

Frankly, with the 130 recipes found in The Low-Fodmap Cookbook, it was hard to choose just one.

But, since Mr. CEO has been working like crazy, I knew a special thank you that he always enjoys is a warm chocolate chip cookie.

So, problem solved.

I flipped open the book and knew right then and there I was set to whip up a Shaw Kitchen version of a Fodmap Friendly Chocolate Chunk Cookie!

The main different you’ll see in this recipe from Kate’s is that I used avocado in place of butter, omitted the walnuts and lowered the sugar a tad.

Since baby is on the way we’re trying to decrease the amount of added sugar we consume, and truthfully, using the semi-sweet mini chocolate chips with the 1 cup of sugar resulted in a 100% totally satisfying cookie!

But, I say this in case you want to try more of the original recipe. Then just add an extra 1/2 cup of brown sugar!

While avocados are not a low-fodmap food, Kate did say when following the serving size of 2 cookies, these cookies still remain low-fodmap given the amount of avocado actually present in each cookie. Woohoo!

Avocados are also a great way to increase the nutrition in your diet so anytime I can make an avocado swap in my kitchen you’ll usually find me doing so!

After a round of trial and error, Mr.CEO came home and within 2 minutes had consumed two freshly baked cookies and was already asking for more!

I kid you not, this was the first swap in the baking department since pregnancy that I’ve actually succeeded in!

For some reason, baking and me just aren’t meshing these days.

But, I’m not worried. I’ll rely on my good friend Kate and her timeless fodmap friendly recipes to tie me over until my green thumb for the kitchen returns!

And, you can too. Be sure to check out Kate’s book here and order your copy too!

Print Recipe

5 from 7 votes

Fodmap Friendly Chocolate Chip Cookies

Fodmap friendly cookies inspired by the Low-Fodmap Diet by Kate Scarlata

Prep Time20

Cook Time12

Total Time32

Course: Dessert

Cuisine: American

Servings: cookies

Calories: 120kcal

Author: Liz Shaw

Ingredients

2 1/4 cups Gluten-Free All-Purpose Flour*
1 teaspoon baking soda
1/2 teaspoon kosher salt
5 ounces California avocado pureed
1/2 cup firmly packed light brown sugar
1/2 cup cane sugar
2 teaspoons vanilla extract
2 large eggs room temperature
3/4 cup mini chocolate chips

Instructions

To a medium bowl, whisk the flour, baking soda, and salt. Set aside.
Using a stand mixer (or hand mixer), beat avocado until completely pureed. If needed, place in a food processor to get a butter like consistency.
Add in the brown and cane sugars, beating on medium speed for about 2 minutes, scrape down the sides as needed.
Beat in the vanilla extract and eggs, adding one at a time. Continue to mix.
Slowly beat in the dry flour mixture. and end with adding in the chocolate chips. Beat until just combined.
Cover dough and refrigerate for a minimum of 2 hours, or if desired, overnight, to help cookies retain shape.
When ready to bake, preheat oven to 375 degrees F and spray two baking sheets with cooking spray. Drop cookies using a 1-ounce scoop and gently press down with the back side of a cup.
Bake for 10-12 minutes, or until outer edges are brown and middle is slightly soft.
Remove from oven and let cool.
Store in an air-tight container for up to 3 days for best quality.

Notes

To remain low-fodmap, be sure to purchase a GF approved flour blend, like Bob's Red Mill 1-1 GF Baking Blend.
Serving size at 2 cookies to remain in compliance with dietary recommendations with low-fodmap style of eating.

Nutrition

Let’s chat! What’s your favorite type of cookie? Is it FODMAP friendly?

Be sure to check out the FODMAP diet review here too if you need a refresher!

What’s a FODMAP?

February 27, 2018

What’s a FODMAP? Interview with Kate Scarlata, author of The Low-Fodmap Diet

Have you heard of the FODMAP diet?

If you have, great! If you haven’t, don’t stress.

That’s why we’re here today, to give you the scoop and the facts straight from the expert herself, Kate Scarlata!

Truth be told, I’ve sort of got a big heart for this lady. Not only is Kate an amazing registered dietitian nutritionist, who mind you is in the process of finishing up her Masters in Public Health after raising two lovely sons, but she’s also an incredible human.

I feel like finding incredible humans in this sea of humanity these days can sometimes be challenging, don’t you?

That’s why when you find those wonderful people, you keep them in your circle.

You support them, their achievements, and help build them up!

So my friends, in honor of this incredible human today, I’m so excited to have her grace us with her depth of knowledge in the world of digestive health and the FODMAP diet.

Kate recently released the book, The Low-FODMAP Diet, A Personalized Plan to Relieve the Symptoms of IBS and Other Digestive Disorders- with more than 130 Delicious Recipes!

Honestly, this book is not only beautiful, but a wonderful guide to help those struggling with digestive disorders find a sense of peace. And, can feel comforted knowing its from a woman with a science based background!

Over the years in conversations I’ve had conversations with many of you (and frankly, random airline passengers who find out I’m a dietitian) that somehow always turn to what’s the deal with my health?

Why am I always feeling bloated? Why am I always running to the bathroom after I eat x,y, or z?

And now, we’ll, there may be a solution to help ease those symptoms. Let’s get the facts now from the lovely Kate herself!

Meet Kate Scarlata

Kate Scarlata, RDN, LDN is a Boston-based dietitian with 30 years of experience. Kate’s expertise is in food intolerance with a particular focus on the application of the low FODMAP diet for functional gut disorders. She was the recipient of the Outstanding Massachusetts Dietitian Award and recognized as Boston’s 2016 Best Dietitian by Boston Magazine. Kate is the author of numerous books on digestive health topics including the New York Times Best Seller, The 21 Day Tummy Diet. Her latest book, The Low FODMAP Diet Step by Step is hot off the press, published in December 2017. Kate completed her postgraduate training at Brigham and Women’s Hospital, a Harvard Medical School teaching affiliate. She is currently enrolled in a Master’s of Public Health program at the University of Massachusetts. For more gut health tips and low FODMAP recipe and product inspo, follow Kate on Instagam @katescarlata or for research based articles and science talk, follow Kate on Twitter: KateScarlata_RD

What is the Low FODMAP Diet?

The low FODMAP diet is a science-based nutritional approach to manage symptoms of digestive distress such as experienced with irritable bowel syndrome (IBS). FODMAPs are a group of commonly malabsorbed carbohydrates (certain sugars and fibers) that are rapidly consumed by our gut microbes resulting in gas production and also pull water into the small intestine. The gas and water in the intestine stretch the gut leading to digestive symptoms such as gas, bloating, abdominal pain and cramping as well as diarrhea and/or constipation.

Who should consider this type of eating style It’s not really an eating style but a ‘learning diet’?

The diet is prescribed for individuals with unrelenting and chronic digestive symptoms as occur in IBS. Since some endurance athletes experience digestive discord with intense exercise, the low FODMAP diet may be advised in a sub-set of athletes for their pre-event or training nutrition. Individuals with inflammatory bowel disease and celiac disease, often have overlapping IBS symptoms, and there is some evidence that the low FODMAP diet may offer benefit for symptom control.

How long would you recommend this type of diet?

The low FODMAP diet, is a 3 phase nutrition intervention.The first phase is the elimination phase, this is when all high FODMAP foods are eliminated from the diet. This phase lasts about 2-6 weeks. The second phase is the re-introduciton phase, where FODMAPs are added back systematically in an effort to identify what FODMAPs trigger GI distress. This phase lasts about 12 weeks. The last phase is the personalized phase when FODMAPs that do not elicit symptoms are gently added back into the diet to allow for the most liberal diet that sustains good symptom control.

Can anyone do this diet on their own?

The low FODMAP diet is full of nuances and online resources are often out of date or outright inaccurate. For this reason, the diet should most definitely be initiated with a registered dietitian that specializes in GI nutrition. Additionally, before altering your diet, it is recommended you discuss your GI symptoms with gastroenterologist or primary care doctor to ensure that more serious conditions are not contributing to GI symptoms. I encourage individuals to be at a minimum screened for celiac disease with blood tests before embarking on the low FODMAP diet. Testing for celiac disease will not be accurate on the low FODMAP diet as gluten intake is reduced; gluten intake is necessary for celiac disease testing. Wheat, barley and rye are source of gluten and also are sources of FODMAPs.

Do you recommend this diet for a long period of time?

The low FODMAP diet is not recommended long term. It should be personalized to your tolerance.

Where can people find more information on the diet?

For FODMAP resources and many low FODMAP recipes, check out my site at www.katescarlata.com

Are there any apps you recommend?

Yes! I have an iTunes app, called low FODMAP Grocery Guide which provides an array of low FODMAP brandnames for the US based consumer as well as a general guide to low FODMAP foods (meats, produce, baking products & pantry items). Other apps to consider —the FODMAP friendly app, and the Monash University low FODMAP app.

Any other words of wisdom?

So many people don’t even know they have IBS. If you experience diarrhea nearly everyday, or find yourself running to the nearest loo after a restaurant meal or experience painful bloating or abdominal pain regularly, this is NOT normal. Discuss your digestion and bathroom habits with your doctor! And if you are a doctor reading this…please ask your patients about their GI symptoms as part of their health care visit with you. Poop talk can be embarrassing for some folks!

Thank you so much Kate for sharing your knowledge with us today!

Please join me in enjoying a delicious Chocolate Chip Cookie from her book next week! And yes, it’s FODMAP Friendly!

Let’s chat! Have you tried a low FODMAP diet before? What did you think?

*To purchase Kate’s latest book, click here!

No Added Sugar Dessert Nachos

February 12, 2018

No Added Sugar Dessert Nachos with Grape Juice Salsa

Disclosure: This post is in partnership with Welch’s 100% Grape Juice to promote American Heart Month. As always, all opinions expressed are my own! Thanks for supporting the brands that keep the Shaw Kitchen up and running!

I’m about to get real with you today my friends.

Did you know according to the Produce for Better Health Foundation, only 3% of Americans’ produce intake is from the purple and blue category?

Yikes! What a tragedy when purple cabbage, eggplant and berries, like Concord grapes in 100% grape juice, are readily available and a great way to add the power of purple to your diet to help support your heart health!

To get you in the spirit to add more #purplepower to your diet, I’ve teamed up with Welch’s to create these delicious No Added Sugar Dessert Nachos with Welch’s 100% Grape Juice Salsa! It’s a heart healthy, no added sugar way to celebrate American Heart Month and sure to satisfy adults and kids alike!

Yep, the power is in your hands my friends, and with the help of a few simple swaps, I’ll show you just how to improve your own heart health from the comfort of your own kitchen!

Now, let’s chat about those No Added Sugar Dessert Nachos. When I think about food that makes me happy, I somehow always return to nachos. Maybe it’s because Mr. CEO and I have shared some of the best laughs and conversations over them or the fact they are the easiest thing to make, I’m not quite sure.

Nevertheless, I realized while I have these delicious high protein Baked Savory Nachos here, I’ve yet to share with you an easy peasy Dessert Nacho.

That had to change, stat.

So, into my kitchen I went with my favorite whole grain tortillas, a basket full of fruit and a container of Welch’s 100% Grape Juice and the rest was history that has been transcribed below so you can enjoy it too!

While you may know that Welch’s 100% Grape Juice is made with the purple Concord grape, I bet you didn’t know that this special grape is an original American superfruit that helps support a healthy heart, did you?

Or, how about the fact that Concord grapes are among the first fruits cultivated in the US, grown in Concord, MA way back in 1849?

Alright, maybe some of my history buffs knew those two, but what about the facts that Concord grapes (and its juice) have many of the same polyphenols (health-promoting plant nutrients) and heart-health benefits as red wine?

Now I guarantee I’m speaking at least more of your language!

Given the twenty plus years of research that shows Welch’s 100% Grape Juice helps supports a healthy heart, with no added sugar, colors, flavors or preservatives, I knew that there was no question, I had to incorporate this superfruit into the No Added Sugar Dessert Nachos with Welch’s Grape Juice Salsa for you.

Plus, another thing people often overlook is the relationship between added sugar and heart health. Since the majority of Americans already consume way too much added sugar, it was easy to settle on using Welch’s 100% Grape Juice to naturally sweeten the salsa and yogurt “frosting” in this recipe.

You see, 100% grape juice adds taste, nutrition and the purple power to provide the sweetness we crave without added sugar. Plus, not only do those polyphenols give Concord grapes and 100% grape juice their heart-health benefits, these natural plant nutrients also are responsible for their signature purple color. Hello natural food coloring!

Whether you choose to enjoy this recipe or Welch’s 100% Grape Juice all on its own, you can certainly celebrate American Heart Month with the taste and heart-health benefits of Welch’s 100% Grape Juice!

Now, who’s ready for some No Added Sugar Dessert Nachos with Welch’s Grape Juice Salsa?!

Print Recipe

5 from 1 vote

No Added Sugar Dessert Nachos

100% whole grain toast triangles, brushed lightly with oil and served under a Greek yogurt 100% Grape Juice glaze. All topped with a grape salsa.

Prep Time15

Cook Time10

Total Time25

Course: Snack

Cuisine: American

Servings: servings

Calories: 160kcal

Author: Liz Shaw

Ingredients

2 8- inch whole grain tortillas
1 teaspoon vegetable oil
1/2 teaspoon ground cinnamon
1 medium 4 ½ ounces, ¾ cup Cara Cara orange, peeled and chopped into ¼-inch pieces
1 1/2 cups 8 ounces Welch’s seedless grapes, halved
1 cup 6 ounces chopped pineapple
1 cup 4 ounces chopped strawberries
½ cup 2 ½ ounces fresh blueberries
¼ cup + 1 tablespoon 100% Grape Juice
½ cup 4 ounces vanilla nonfat yogurt

Instructions

Preheat oven to 375 degrees F. Cut 8-inch whole grain tortillas in thirds horizontally, then in fourths vertically, forming 12 chips per tortilla.
Lightly brush tortilla chips with vegetable oil on each side, then sprinkle ground cinnamon over the top and place on baking sheets lined with cooking spray.
Bake for 4 to 5 minutes per side, flipping once. Remove from oven and let cool 5 minutes when done.
While chips are baking, assemble salsa. Add oranges, grapes, pineapple, strawberries and blueberries in a medium bowl. Stir in ¼ cup Welch’s 100% Grape Juice. Set in the refrigerator.
In a small bowl, mix ½ cup yogurt with remaining 1 tablespoon Welch’s 100% Grape Juice.
Assemble nachos by placing 6 chips on a small plate and topping each with 1/4th portion of Grape Juice Salsa. Drizzle 1 ounce of yogurt over the top of each.
Enjoy!

Nutrition

For more information about Welch’s health benefits, click here and for other heart-healthy recipes check out this purple power e-book!

Let’s chat!

Are you a dessert nacho fan?

What’s your favorite sweet treat without added sugar? (PS, more on added sugar here!)

Steakhouse Chopped Salad

February 6, 2018

Looking for a simple dinner idea that will please both adults and kids alike? Then this Steakhouse Chopped Salad with California Pizza Kitchen Frozen Crispy Thin Crust Margherita Pizza is just for you!

Balance Your Plate - Steakhouse Chopped Salad & California Pizza Kitchen Frozen Crispy Thin Crust Margherita Pizza @shawsimpleswaps

Disclosure: I’m so excited to be partnering with Nestlé’s Balance Your Plate program and California Pizza Kitchen Frozen for this post. As always, the Shaw Kitchen only partners with brands that align with my core values. Thanks for supporting the brands that keep Shaw’s Simple Swaps up and running!

Remember those 10 tips we chatted about to keep your New Year’s Resolutions on track?!

Well my friends, I’m here to show you today with the folks from California Pizza Kitchen (CPK) Frozen that you can continue to reach your 2018 goals without giving up your favorite foods!

Sounds like a slice of heaven, right?

One of the key components of sticking to resolutions IMHO has always been to never label foods as off limits. The second we go into that dichotomous thinking that food is either “good or bad” we lose all hopes of changing our patterns and developing a healthy, sustainable lifestyle.

That’s why I love Nestlé’s program, Balance Your Plate. It gives you the tools to create a balanced meal, save time and still enjoy your favorite staples. There are no foods that are off limits! You can enjoy a variety of foods, including pizza and other frozen entrees, by balancing them out with a side selection of fruits, vegetables, lean protein and/or whole grains.

P.S., you may remember my post about it here back in September. Gosh who doesn’t love Mac and Cheese made with REAL Vermont white cheddar?!

For instance, you can start with a delicious frozen pizza (like CPK Frozen) and pair it with a nutritious side, like this Steakhouse Chopped Salad I whipped up in the Shaw Kitchen.

The beauty of incorporating frozen foods into your weekly routine is that they can lay a beautiful canvas for a healthy meal to come together in minutes. Whether you choose to place a variety of veggies on top of your CPK Frozen pizza or pair it with a fun side (like the variety of choices available here), the possibilities are endless for healthy, balanced eating.

If you’re wondering how to break this down, let me give you a quick formula!

BYP Equation:

California Pizza Kitchen Frozen Crispy Thin Crust Margherita + veggies & protein + water/milk = A Balanced Plate

While the equation may seem simple (gosh if only all things could be this easy, right?!), there are a few other key areas to pay attention to when balancing your plate.

#1. Proper portions:

Pizza is a classic favorite that you can enjoy as part of a healthy diet when you’re mindful of portions. Use your hand as a general guide for portion size – enjoy one hand’s worth per slice. Since this is thin crust, most people find an adult serving is satiating at 2-3 slices. But, use your hunger and fullness as your own guide! As you can see, the slices pair perfectly with the Steakhouse Chopped Salad for a delicious, balanced dinner!

#2: Meet your nutrition needs and preferences:

Elevate the nutrition and flavor by adding more produce to your meal – we all could use more fruits and veggies in our lives! Whether you choose to add it on top (hello gorgeous zucchini pepperoni slices), or on the side, the possibilities are endless. And, another super cool thing about CPK Frozen? They’ve got gluten-free crust and options made with organic ingredients!

#3: Quality ingredients:

You know from my European adventures and explorations in New Zealand I love to travel! That’s why I love how California Pizza Kitchen Frozen pizzas takes their inspiration from global cuisines! Their pizzas are made with hand-selected ingredients, including 100% real cheese, no artificial flavors and preservative-free crust. You can learn more about how their recipes are developed and their ingredients are sourced here: http://www.cpkfrozen.com/something-unexpected.

Now that we’ve got the basics out of the way, shall we dive in?!

I thought so!

Print Recipe

5 from 2 votes

Steakhouse Chopped Salad

A fresh, crisp salad filled with all the goodies you'd find at a gourmet steakhouse!

Prep Time5

Cook Time0

Total Time5

Course: Salad

Cuisine: American

Servings: servings

Calories: 181kcal

Author: Liz Shaw

Ingredients

6 cups butter leaf lettuce chopped
1 cup garbanzo beans rinsed and drained
1 cup cherry tomatoes halved
½ cup shaved and chopped carrots
½ cup artichoke hearts chopped
½ cup hearts of palm chopped
2 tablespoons chopped red onion optional
Dressing
2 teaspoons Dijon mustard
1 teaspoon honey
2 tablespoons red wine vinegar
¼ teaspoon lemon juice
⅛ teaspoon garlic powder
⅛ teaspoon ground black pepper
⅛ teaspoon dried thyme
4 teaspoons olive oil
Dash sea salt

Instructions

Begin by chopping all salad ingredients in said quantities if you haven’t purchased pre-chopped.
In a medium bowl, add chopped butter leaf lettuce, garbanzo beans, cherry tomatoes, carrots, artichoke hearts and heart of palm together. Gently mix together with salad tongs.
Set aside and prepare dressing in a small bowl.
Using a whisk, mix Dijon mustard with honey, vinegar and lemon juice. Add in the spices and continue to whisk. Slowly pour in the olive oil and whisk vigorously to combine. Add a dash of sea salt at the end and mix one more time.
When pizza is cooked, prepare salad by mixing the dressing into the vegetables.
Serve pizza with side salad.
Enjoy!

Notes

Serve with a slice or two of a California Pizza Kitchen frozen pizza!

Nutrition

Looking for more inspiration? Don’t forget, visit the Balance Your Plate Pinterest board at https://www.pinterest.com/balanceplate/ for more meal inspiration and ideas!

Chicken Albondigas Soup + Gut Friendly Superfood Review with Manuel Villacorta

January 24, 2018

Chicken Albondigas Soup + Gut Friendly Superfood Review with Manuel Villacorta

I’m willing to be you’ve heard the term gut friendly in reference to foods floating around this year. But, rest assured, this isn’t some fad out there. Gut friendly is here to stay (and it involves Chicken Albondigas Soup), for good reason!

Before I can really dive into my obsession gut health, I have to introduce you to a dear friend of mine, Manuel Villacorta.

Manuel is one of the few male dietitians in the field and has the most remarkable story. Born in Peru, he came to the United States to pursue his passion for nutrition and health. After attending Berkeley for his undergrad and San Jose State for his Masters, Manuel immediately became a voice for the profession.

Flash forward just 18 years and Manuel has been featured on local and national television as a regular health expert, represents countless brands and agencies, and has built an empire around Whole Body Reboot, his brand, that has not only books but an app as well!

Now that we’ve got that off the table, back to that term, gut friendly!

Last summer I had the pleasure of attending a full day seminar on gut health down here in San Diego and my mind was racing.

Did you know that 70% of our immune system is housed in our gut?

Yep, just when you thought eating your vitamin C was enough to banish the cold, think again!

Eating your oats, yogurt and a host of other gut friendly foods will not only help promote your total health, but your gut health, too!

Curious how this happens?

Well, that’s where Manuel’s latest book, Flat Belly 365, comes into play!

Manuel uses this book to communicate the science based evidence that supports the role a gut friendly environment will have on your total health. For instance, the book kicks off describing the 5 principles of a gut-healthy meal plan, which spoiler alert, includes probiotics (more on that here with 15 probiotic recipes), filling up on fiber, and three more (I can’t give the entire book away!)

What I love about dietitians is that while we promote science based research, we also want to provide you the tools to take home and incorporate this into your daily habits. Manuel wraps up the book with a beautiful recipe collection, broken down by season, to help set you up for success.

Manuel was so gracious to let me share his amazing Chicken Albondigas Soup with you today!

I promise, whether cold weather has you down or you just want a delicious, hearty soup, this baby is for you!

Print Recipe

5 from 1 vote

Chicken Albondigas Soup

Chicken Albondigas Soup - a delicious gut friendly option to help increase your health and fight inflammation from the cookbook, Flat Belly 365.

Prep Time10

Cook Time20

Total Time30

Course: Soup

Cuisine: American

Servings: servings

Calories: 390kcal

Author: Liz Shaw

Ingredients

For the Meatballs
1 pound ground chicken
3/4 cup cooked brown rice
1/4 cup red onion diced
1/4 cup green bell pepper diced
1/2 teaspoon sea salt
1/4 teaspoon black pepper
For the Soup
8 cups low sodium chicken broth
1/2 green bell pepper sliced
1/2 red onion sliced
3 celery stalks sliced
1 cup carrots sliced
1/2 cup fresh cilantro chopped
1 teaspoon sea salt
1/2 teaspoon black pepper
1 1/3 ripe California Avocado sliced

Instructions

In a medium bowl, add the ground chicken, rice, onion, diced bell pepper, salt, and black pepper. Mix thoroughly and shape into 8 2 ¼-ounce meatballs, measuring a 2-inch diameter.
In a medium sized pot, place the chicken broth and bring to a boil on medium high heat. Add the chicken meatballs and cook for 10 minutes.
Add the bell pepper, onion, celery, carrots, cilantro, salt and black pepper. Cook for 5 minutes or until vegetables are tender.
Place on top of each serving 1/3 of the avocado.

Notes

Note: In Latin culture, we squeeze lime juice on almost everything to bring out the flavors. This soup goes well with a squeeze or two. Give it a try.

Nutrition

To get your copy of Flat Belly 365 click here!

Let’s chat! What is your favorite gut friendly food you eat on the regular?!

Peanut Butter French Toast with Maple Yogurt Frosting

January 21, 2018

Peanut Butter French Toast with a Thick and Creamy Maple Yogurt Frosting

I will admit, I’ve never been that person who wakes up on a Sunday and craves French Toast.

But, I do have such fond memories of the fried, crispy French Toast sticks from Carls Jr. Yep, I’m not kidding! As a young girl my Grandma used to bring them over once a month on Sunday mornings.

It was such a special moment, and I’m not even sure if I really enjoyed the food or just the excitement that came around enjoying the moment with my Grandma.

Flash forward to my teen years, and every Easter we’d go out to breakfast and my mom would order French Toast. She’d rave about how that was her favorite breakfast food and we’d stare at each other and think, then why haven’t we ever had this in our house?!

Nonetheless, the memories of French Toast are always in my mind and whenever I see a recipe on Pinterest or item on a menu I think I need to share a French Toast recipe in honor of these special food memories!

So my friends, I’m doing just that!

While most traditional restaurant menus will lather up the beauty with a thick mascarpone cheese and oodles of syrup on top, I chose to simple swap it for you and give you the same sweet, creamy texture and flavor without the added calories.

Enter, my maple peanut butter frosting!

I hope you enjoy this as much as I did, even if you too aren’t a huge French Toast lover! It makes a great afternoon snack, too!

Print Recipe

5 from 6 votes

Peanut Butter French Toast with Maple Yogurt Frosting

A delicious Peanut Butter French Toast with a Thick and Creamy Maple Yogurt Frosting!

Prep Time5

Cook Time6

Total Time11

Course: Breakfast

Cuisine: American

Servings: servings

Calories: 280kcal

Author: Liz Shaw

Ingredients

1 large egg
1/2 cup milk
1/4 teaspoon vanilla extract
4 slices whole wheat bread thin sliced
3 tablespoons powdered peanut butter
4 ounces non-fat Greek yogurt plain
1 teaspoon pure maple syrup
strawberries optional garnish

Instructions

In a medium mixing bowl, whisk the large egg with milk. Add in the vanilla extract and continue to mix. Whisk in 2 tablespoons of the powdered peanut butter until combined, about 1 minute.
Heat griddle over medium heat and spray with non-stick cooking spray.
Drop bread slices one at a time into mixture, coating both sides evenly. Place coated slice on griddle.
Repeat for all slices.
Cook about 2 to 3 minutes per side on griddle, turning and repeating cooking on alternate side.
Remove from heat.
To prepare maple yogurt frosting, mix 1 tablespoon of remaining powdered peanut butter into the yogurt. Add in 1 teaspoon of maple syrup and stir until combined.
To assemble the French Toast, spread 1 ounce of the yogurt frosting over each slice. Repeat for each slice.
Serve with a cup of coffee, milk or tea and garnish with your favorite fruit.

Notes

If you prefer more traditional French Toast, omit powdered peanut butter and substitute ground cinnamon at 1/2 teaspoon.

Nutrition

Looking for other breakfast recipes? Check out these!

Now, tell me! What’s your favorite breakfast to order out?!