Tag: gluten free recipes

Easy, High Protein Pumpkin Blender Cake – Gluten & Grain Free

Easy, High Protein Pumpkin Blender Cake – Gluten & Grain Free

High Protein Pumpkin Blender Cake – Gluten + Grain Free

This high protein, grain and gluten free easy blender pumpkin cake combines Greek yogurt, almond butter and real pumpkin for a creamy, cheesecake-like texture-without cream cheese or a crust. Everything comes together in a blender, making it an easy make-ahead dessert for fall.
Servings: 8
Course: baked goods, Dessert

Ingredients
  

  • 1 cup pumpkin purée
  • 1 cup plain Greek yogurt
  • 3 large eggs
  • ½ cup creamy almond butter stirred well
  • ⅓ cup pure maple syrup
  • 1 teaspoon vanilla extract
  • 2 teaspoons pumpkin pie spice
  • ½ teaspoon ground cinnamon
  • 1 teaspoon baking powder
  • Pinch of salt

Method
 

  1. Prepare the pan. Preheat the oven to 350°F (175°C). Line the bottom of an 8-inch round cake pan with parchment paper and lightly grease the sides.
  2. Blend the wet ingredients. Add the pumpkin purée, Greek yogurt, eggs, almond butter, maple syrup and vanilla to a blender. Blend until completely smooth and creamy.
  3. Add the seasonings. Add the pumpkin pie spice, cinnamon, baking powder and salt. Blend briefly until evenly combined.
  4. Bake. Pour the batter into the prepared pan and smooth the top. Bake for 35–45 minutes, until the edges are set and the center is just firm, with a slight jiggle but no liquid movement. Avoid overbaking to preserve the creamy texture.
  5. Cool and chill. Let the cake cool in the pan, then refrigerate for at least 1 hour before slicing. Chilling helps it set and gives it a creamy, cheesecake-like consistency.
  6. Serve. Cut into 8 slices. Enjoy chilled, or top with a spoonful of plain Greek yogurt and a light sprinkle of cinnamon.

Notes

Per slice, based on 8 servings, using 1 cup plain whole-milk Greek yogurt (approximately 5% milk fat) and ¼ cup maple syrup:
Nutrient Per slice
Calories 190
Protein 9 g
Total carbohydrates 15 g
Dietary fiber 3 g
Total sugars 10 g
Added sugars 6 g
Total fat 13 g
Saturated fat 3 g
Nutrition values are estimates and vary by brand. Pan grease and optional toppings are not included.
Tuscan Kale Fall Salad with Honeynut Squash & Maple-Dijon Dressing

Tuscan Kale Fall Salad with Honeynut Squash & Maple-Dijon Dressing

Rosanne Walsh

Tuscan Kale Fall Salad with Honeynut Squash & Maple-Dijon Dressing

Tender Tuscan kale, caramelized honeynut squash, crisp apple and juicy pomegranate come together with toasted pecans and smoky bacon. A tangy maple-Dijon dressing brings sweet and savory fall flavors to every bite.
Servings: 8
Course: Salad, Side Dish

Ingredients
  

Salad
  • 2 bunches Tuscan kale tough stems removed and leaves finely chopped
  • 1 honeynut squash halved, seeded and cut into ½-inch cubes; peeling optional
  • 1 tbsp extra-virgin olive oil for roasting
  • 1 Arils from 1 pomegranate
  • 1 apple cored and chopped
  • ½ cup pecans roughly chopped
  • 2 slices bacon chopped
Salad Dressing
  • 2 tablespoons pure maple syrup
  • 2 tablespoons Dijon mustard
  • 1 garlic clove finely grated or minced
  • 2 tablespoons orange vinegar plus more to taste
  • ¼ cup extra-virgin olive oil
  • ¼ teaspoon salt
  • Freshly ground black pepper to taste

Method
 

  1. Roast the squash. Heat the oven to 400°F. Toss the cubed squash with 1 tablespoon olive oil and spread on a parchment-lined baking sheet. Roast for 20–25 minutes, tossing halfway through, until tender and lightly caramelized. Let cool slightly.
  2. Cook the bacon. Place the chopped bacon in a skillet over medium heat. Cook, stirring occasionally, until crisp. Transfer to a paper-towel-lined plate.
  3. Toast the pecans. Toast in a dry skillet over medium-low heat for 3–5 minutes, stirring frequently, until fragrant. Set aside to cool.
  4. Make the dressing. Whisk together the maple syrup, Dijon, garlic, orange vinegar, salt and pepper. Slowly whisk in the olive oil until emulsified. Taste and add a little more vinegar if you prefer a tangier dressing.
  5. Massage the kale. Place the washed, thoroughly dried kale in a large bowl. Add 2 tablespoons of the dressing and massage with clean hands for 1–2 minutes, until the leaves soften and deepen in color.
  6. Assemble. Add the squash, apple, pomegranate, pecans and bacon. Toss gently with enough of the remaining dressing to coat. Let stand for 5–10 minutes before serving.
  7. Make-ahead tip: Roast the squash and prepare the dressing ahead of time. Add the apple, pecans and bacon shortly before serving for the best texture.

Notes

Estimated Nutrition Facts
Per serving, based on 6 side servings and using all the dressing:
Nutrient Per serving
Calories 300
Protein 5 g
Total carbohydrates 25 g
Dietary fiber 6 g
Total fat 20 g
Saturated fat 3 g
Estimates include the olive oil used for roasting. Values will vary with ingredient brands and sizes; calculations assume approximately 300 g trimmed kale
Asian-Inspired Kale & Brown Rice Salad with Shredded Chicken and Peanut-Lime Dressing

Asian-Inspired Kale & Brown Rice Salad with Shredded Chicken and Peanut-Lime Dressing

Kale & Brown Rice Salad with Shredded Chicken and Peanut-Lime Dressing

Crunchy, colorful, protein-packed, and tossed in a creamy peanut-lime dressing.
Servings: 4
Course: Main Course
Cuisine: Asian

Ingredients
  

Salad
  • 1.25 lbs Bone in skinless chicken breasts
  • .5 cup Low-sodium chicken broth
  • 1.5 cups brown rice
  • 4 cups Kale stems removed and finely chopped
  • 1.5 cups Red cabbage thinly shredded
  • 1.5 cups Green cabbage thinly shredded
  • 1 cup Carrots julienned or shredded
  • 3 Scallions thinly sliced
  • .25 cup Fresh cilantro chopped ¼ cup
  • .25 cup Roasted peanuts chopped ¼ cup
  • Fresh lime wedges For serving
Peanut Lime Dressing
  • 3 tbsp Natural creamy peanut butter unsweetened
  • 1 tbsp Extra-virgin olive oil
  • 3 tbsp Fresh lime juice
  • 1½ tbsp Low-sodium tamari or soy sauce
  • 1 tbsp Rice vinegar
  • 1 tsp Toasted sesame oil
  • 2 tsp Fresh ginger grated
  • 1 clove Garlic minced
  • 1 tsp Honey or maple syrup
  • 2-4 tbsp Warm water to thin

Method
 

  1. Place chicken breasts and broth in a slow cooker.
  2. Cook on LOW for approximately 6-7 hours, or until the chicken reaches 165°F internally.
  3. Shred with two forks and allow to cool slightly.
  4. Reserve a little cooking liquid to keep the chicken moist.
  5. Cook brown rice according to package instructions. Measure 1½ cups cooked rice and allow to cool before adding to the salad.
  6. Finely chop the kale, shred both cabbages, and julienne the carrots.
  7. Massage the kale with a small squeeze of lime juice for about 30 seconds to soften its texture.
  8. Combine the kale, cabbage, carrots, brown rice, and shredded chicken in a large bowl.
  9. Toss with the peanut-lime dressing.
  10. Divide into four servings and garnish with scallions, cilantro, chopped peanuts, and fresh lime.

Notes

545 Calories
48 g Protein
36 g Carbs
24 g Fat
7 g Fiber
Crispy Tofu with Napa Cabbage, Snow Peas & Shiitake Mushrooms

Crispy Tofu with Napa Cabbage, Snow Peas & Shiitake Mushrooms

Crispy Tofu with Napa Cabbage, Snow Peas & Shiitake Mushrooms

Crispy air-fried tofu meets tender shiitake mushrooms, crunchy snow peas, and Napa cabbage in a ginger-garlic sesame sauce. Chopped peanuts, scallions, and black sesame seeds add a flavorful finish.
Servings: 3
Course: Main Course
Cuisine: Asian

Ingredients
  

Crispy Tofu
  • 1 block extra-firm tofu 14 ounces, drained and pressed
  • 1 tablespoon arrowroot starch
  • ½ teaspoon garlic powder
  • ¼ teaspoon salt
  • 2 teaspoons avocado oil
Vegetables
  • 6 cups chopped Napa cabbage
  • 2 cups snow peas strings removed
  • 5 ounces shiitake mushrooms stems removed and caps sliced
  • 1 teaspoon avocado oil
  • 3 garlic cloves minced
  • 1 tablespoon grated fresh ginger
Sauce
  • 2 tablespoons reduced-sodium tamari or soy sauce
  • 2 tablespoons unseasoned rice wine vinegar
  • 2 teaspoons toasted sesame oil
  • 1 teaspoon maple syrup
  • 2 tablespoons water
  • ½ teaspoon arrowroot starch
  • ¼ teaspoon red pepper flakes optional
Toppings
  • ¼ cup chopped unsalted peanuts
  • 3 green onions sliced
  • 1 tablespoon black sesame seeds
  • Lime wedges optional

Method
 

  1. Prepare the tofu: Press tofu for 15–20 minutes, then cut into cubes. Pat dry and toss with avocado oil, garlic powder, and salt. Sprinkle with arrowroot and toss until lightly coated.
  2. Air-fry: Arrange in a single layer in a preheated air fryer at 400°F. Cook for 12–16 minutes, shaking halfway through, until golden and crisp. Work in batches if needed.
  3. Mix the sauce: Whisk all sauce ingredients together until the arrowroot dissolves.
  4. Brown the mushrooms: Heat the remaining teaspoon of avocado oil in a large skillet or wok over medium-high heat. Add mushrooms and cook for 4–5 minutes, stirring occasionally.
  5. Cook the vegetables: Add garlic and ginger; stir for 30 seconds. Add the cabbage’s thicker white pieces and snow peas; cook for 2 minutes. Add the leafy cabbage and cook for another 1–2 minutes, keeping the vegetables slightly crisp.
  6. Add sauce: Whisk the sauce again, pour into the skillet, and toss for 1–2 minutes until lightly thickened.
  7. Finish: Gently fold in the tofu just before serving, or place it on top to preserve its crispness. Sprinkle with peanuts, green onions, and black sesame seeds. Add lime juice if desired.

Notes

Nutrient Approximate amount
Calories 350 kcal
Protein 23 g
Total carbohydrate 25 g
Dietary fiber 6 g
Total fat 20 g
Saturated fat 3 g
Sodium 650 mg
Serving suggestion: Enjoy as a vegetable-rich bowl, or serve with brown rice or quinoa for a more substantial meal.
High-Protein Avocado, Arugula & Smoked Salmon Toast

High-Protein Avocado, Arugula & Smoked Salmon Toast

High-Protein Avocado, Arugula & Smoked Salmon Toast

Creamy avocado, smoky salmon, peppery arugula, and tangy pickled red onions piled onto crisp sprouted-grain toast. Finished with a lemon-tahini drizzle and everything bagel seasoning, this satisfying breakfast or lunch combines protein, fiber, and unsaturated fats for a satisfying blood sugar balancing breakfast.
Course: Breakfast
Cuisine: Mediterranean

Ingredients
  

  • 1 slice Ezekiel sprouted whole grain bread
  • ½ medium avocado approximately 75 g
  • 3 ounces smoked salmon
  • ½ cup loosely packed arugula
  • 2 tablespoons Cleveland Kitchen Pickled Red Onions drained
  • ½ teaspoon everything but the bagel seasoning
  • 1 tablespoon tahini
  • 1 teaspoon extra virgin olive oil
  • 1/2 tablespoon fresh lemon juice
  • 1–2 teaspoons water to thin
  • – optional

Method
 

  1. Toast the bread until crisp and golden.
  2. Make the drizzle: Whisk together tahini, olive oil, and lemon juice. Gradually add water until pourable. Taste before adding salt.
  3. Add avocado: Lightly mash the avocado and spread over the toast.
  4. Layer the toppings: Add smoked salmon, pickled red onions, and arugula.
  5. Finish: Drizzle with the tahini sauce and sprinkle with everything bagel seasoning. Serve immediately.

Notes

Nutrient Amount
Calories 465
Protein 25 g
Total carbohydrate 33 g
Fiber 10 g
Total sugars 6 g
Total fat 29 g
Saturated fat 4.5 g