Easy Meals Archives - Once Upon a Pumpkin

The Best Copycat Nobu Miso Black Cod

Maggie Michalczyk, RDN — Thu, 22 Feb 2024 14:22:16 +0000

Bring the fancy restaurant vibes home with this copycat Nobu miso black cod recipe that’s super easy to make, a third of the price, and just as delicious as the real thing if not better!

Nobu has nothing on me and this copycat miso black cod recipe that I’m so excited to share because it tastes just like the real thing if not better! Made with simple ingredients like coconut aminos, white miso paste, fresh ginger and honey and

My take on the super popular fish dish from Nobu simplifies the recipe and includes a few ingredient swaps for slightly more nutritious ones. Cooked in less than 10 minutes in the air fryer (or oven), I like pairing it with brown rice and a shaved carrot salad for an awesome weeknight meal.

Best Copycat Nobu Miso Black Cod

I know there are a lot of copycat recipes on the internet but I gotta say I like mine the best because the ingredients are simplified and the method could not be easier. Most versions call for an overnight marinade for the fish, but you don’t need to do that with my recipe for it to taste absolutely delicious! I also made slightly more nutritious swaps like honey for sugar.

This at home copycat Nobu black cod miso recipe has quickly become a weekly staple in our house because it’s so easy and but feels a little fancy and fun. I like pairing it with brown rice and a simple shaved carrot salad I toss with rice wine vinegar, sesame oil, and sesame seeds.

How to Make Miso Cod Like Nobu

You will be so pleasantly surprised at how much this homemade version tastes like the real thing from Nobu and one of the reasons it does it because it’s made in the air fryer. Air frying the fish allows it to get a little bit crispy on top which really resembles the version from Nobu.

Although I’m partial to making fish the air fryer because I think it comes out so well, you can definitely bake a broil this recipe to achieve the same crispiness on top.

Is Cod Good for You?

Yes, cod, black cod and most other fish are definitely beneficial to our health. Fish is a good source of protein and healthy fat as well as other vitamins and minerals like XX and XX.

Tips for Buying Cod

It’s important to note that cod and black cod are two different types of fish. In this case we are looking for Sablefish aka black cod. Ask at the fish counter of your grocery store if you don’t see it and choose wild-caught MSC certified if possible. The MSC certification means that the fish came from fisheries that have been certified to a standard of sustainable fishing.

I typically have no problem finding MSC certified Sablefish at my local Whole Foods.

Ingredients for Miso Black Cod

Black Cod aka Sablefish — at your grocery store check the fish counter for sablefish — that’s what it’s typically called at the store.
Coconut Aminos — this soy sauce swap works really well in this recipe. I like that it’s a bit thicker and stickier than soy sauce, which helps it really cling on to the fish!
White Miso Paste — most grocery stores now carry miso paste — you can do so many things with it from marinades like this one to salad dressings and more.
Fresh Ginger — fresh ginger adds so much zest and flavor!
Honey — my version is refined sugar free and uses honey instead of sugar.

For the shaved carrot salad:

Carrots
Rice Wine Vinegar
Sesame Oil
Sesame Seeds

Equipment / utensils

air fryer / convection oven setting
whisk
vegetable peeler

RECIPE

Best Copycat Nobu Miso Black Cod

Bring the fancy restaurant vibes home with this copycat Nobu miso black cod recipe that's super easy to make and just as delicious as the real thing if not better!

Course easy meals

Keyword black cod recipe, nobu black cod miso recipe, nobu miso black cod

Prep Time 35

Cook Time 10

Servings 2

Equipment

1 Whisk/Fork
1 air fryer
1 grater
1 vegetable peeler

Ingredients

For the Fish:

2 4-oz. Sablefish filets
1/3 cup coconut aminos
1 tbsp. white miso paste
3 tsp. fresh ginger
1/2 tbsp. honey

For the Shaved Carrot Salad:

3-4 large carrots
2 tbsp. rice wine vinegar
1/2 tbsp. toasted sesame oil
1 tbsp. sesame seeds

Instructions

In a small bowl whisk together the coconut aminos, white miso paste, honey and fresh ginger.
Coat the fish filets in the marinade, cover and refrigerate for 30 minute to an hour. If short on time you can definitely skip this step and it will still turn out very flavorful.
Drizzle or spray a little bit of avocado oil on the top of the fish and cook the fish in the air fryer at 400 degrees for 6-9 minutes depending in the size of the filet.
While the fish is cooking use a vegetable peeler to shave thin ribbons of carrot into a bowl. Toss with rice wine vinegar, sesame oil and sesame seeds.
Serve fish over rice with the carrot salad and enjoy!

Notes

** If making this recipe in a regular oven I recommend broiling it on medium for about 10 minutes keeping a close eye on it. This will help it get a little crispy on top. I think you could also use the convection setting on your oven and then broil it at the end but I haven’t tried that!

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Teriyaki Sesame Salmon & Sweet Potato Fall Power Bowls

Maggie Michalczyk, RDN — Mon, 02 Oct 2023 13:41:21 +0000

Embrace cozy fall season with these nutritious fall power bowls made with Sea Cuisine Teriyaki Sesame Salmon, roasted sweet potatoes, brown rice and kale. Packed with nutrition and easy to make, they’re a great addition to your weeknight meal lineup!

Fall is naturally a busy time of the year — getting back into a routine after a relaxing summer can always be a little challenging at first and so can figuring out what to make for dinner after work during the week. Even though I really enjoy making meals – I still have those days where I know making a more elaborate meal is just not going to happen, but I still want something fresh, satisfying and nutritious.

Enter these fall inspired buddha bowls made with roasted sweet potatoes, kale, brown rice, and Sea Cuisine’s Teriyaki Sesame Salmon — two wild Alaskan salmon filets seasoned with ginger, soy sauce and red pepper. They’re packed with flavor, easy to make and come together quickly for a well-rounded dinner that’s perfect for busy weeknights and a great excuse to eat more fish!

Sea Cuisine is a premium-casual maker of seafood products inspired by the beauty of the sea. Their recipes are made with responsibly sourced seafood and creative flavors, that can help you create a delicious meal in your own kitchen in under 30 minutes.

This fall-inspired buddha bowl recipe features their Teriyaki Sesame Salmon which I love because it packs 18 g of protein per serving, is made with no artificial flavors, and ready in the oven in under 20 minutes — definitely a great staple to stash in your freezer for easy weeknight meals! Check out where you can find Sea Cuisine products near you here.

Fall Buddha Bowl Nutrition Highlights:

• Salmon: Salmon is a rich source of high-quality protein, beneficial omega-3 fatty acids, and vitamins, and minerals that are important for our overall health.

• Sweet Potato: Sweet potatoes are a great source of vitamins A and C, which support healthy skin and a strong immune system.

• Kale: Kale is rich in vitamins A, C, and K, supporting skin, immunity, and bone health. Kale is also packed with antioxidants that help fight inflammation, and it’s a good source of fiber which helps with digestion.

• Brown Rice: Brown rice is a great source of fiber, aiding digestion and helping to promote satiety. It’s also rich in B vitamins that support energy metabolism and provides essential minerals such as magnesium and selenium, which contribute to heart health and immune function.

• Microgreens: Microgreens are small but mighty greens that are bursting with vitamins and minerals, including vitamins C and K. They’re also packed with antioxidants, helping to boost immunity (which is super important during the colder seasons!).

This recipe was created in partnership with Sea Cuisine. As always all opinions are my own and I appreciate your support!

Teriyaki Sesame Salmon & Sweet Potato Fall Power Bowls

Embrace cozy fall season with these nutritious fall power bowls made with teriyaki sesame salmon, roasted sweet potatoes, brown rice and kale. Packed with nutrition and easy to make, they’re a great addition to your weeknight meal lineup!

Prep Time 10

Cook Time 30

Servings 2

Ingredients

1 portion Sea Cuisine Teriyaki Sesame Salmon
2 cups cooked brown rice
2 medium sweet potatoes, peeled and diced
1 tbsp. avocado oil
2 cups lacinato kale, washed & de-stemmed
1 tsp. olive oil
1 tsp. garlic powder
2 tsp. white miso paste
1/4 cup coconut aminos or low-sodium soy sauce
2 tsp. toasted sesame oil
1/2 tbsp. honey
2 tsp. freshly grated ginger
2 tbsp. sesame seeds
mircrogreens to garnish

Instructions

Preheat the oven to 400 degrees and toss sweet potatoes with avocado and salt and pepper to taste. Arrange in a single layer on a baking sheet and bake for 10 minutes.
Prepare the miso glaze by whisking coconut aminos, sesame oil, miso paste, honey, grated ginger together in a small bowl. Set aside.
After 10 minutes, remove the sweet potatoes from the oven, toss to cook evenly and add the Teriyaki Sesame Salmon filets. Bake for an additional 18 minutes.
Toss kale with olive oil and garlic powder and massage until soft.
Remove sweet potatoes and salmon from the oven. Toss the sweet potatoes with the miso glaze and plate the bowls with cooked brown rice, kale, sweet potatoes, and a salmon filet.
Garnish with microgreens and sesame seeds. Enjoy!

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Healthy Greek Salad Flatbread

Maggie Michalczyk, RDN — Wed, 09 Aug 2023 21:29:57 +0000

Inspired by my love of Mediterranean flavors and all of the delicious food I had in Greece, this healthy greek salad flatbread is bursting with flavor and freshness and easy to make for a nutritious lunch or dinner!

Ever since traveling to Greece last year, I just can’t get enough of the delicious fresh flavors of Greece — the freshest tomatoes, salty Kalamata olives and capers, fragrant dill, and smooth olive oil. These fresh flavors inspired this greek salad pizza recipe that I’m excited for you to make!

What is a Greek Flatbread Pizza?

This Greek flatbread pizza is the best of both worlds — salad and pizza! Essentially it’s a salad on top of a pizza which is hard to beat in my opinion.

The freshness of tomatoes, cucumbers, olives, red onion and feta cheese paired with the crunch of pizza crust is a salad pizza recipe I have yet to get sick of — we usually make this once a week!

How to Make a Healthy Flatbread Recipe

As a dietitian, I’m passionate about incorporating nutritious foods like fruits, vegetables, lean proteins, and whole grains into fun, crave worthy recipes that jazz up your food life and make you feel good. This Greek flatbread recipe does just that and I’d say a recipe cannot get more colorful than this one!

What Sauce Do You Use for Greek Pizza?

Homemade tzatziki is the sauce on this pizza that elevates the flavor and freshness of each bite. And I promise, once you start making your own tzatziki at home there’s no going back to store bought.

It’s easy to make with just a few simple ingredients (plain greek yogurt, cucumber, fresh dill, lemon juice, garlic, and salt and pepper) and is a great high-protein dip to pair with veggies or crackers for any occasion.

The Flavors of Greek Salad

The Greeks got it right when they paired tomatoes, cucumbers, olives, red onion, (and green pepper) with olive oil and feta cheese. To me it’s the ultimate summer salad that’s nutritious to boot thanks to the healthy fat in the olives and olive and wide variety of vitamins, minerals and antioxidants in all of the veggies.

What Inspired this Greek Salad Pizza

Pizza dough is always on my grocery list because you can put so many different toppings on it aside from the traditional pizza toppings. My husband and I love to get creative and push the limits when it comes to “what to put on a flatbread?” which is exactly how this combination was born!

The food I had in Greece was some of the best food I’ve ever had in my life so this Greek salad pizza always makes me think of how much fun I had on that trip. Traveling always inspires me back home in my own kitchen and has such a positive impact on our relationship with food — I love remaking recipes I’ve had abroad.

Ingredients for Greek Salad Flatbread

Store Bought Pizza Dough — grab store-bought pizza crust for this recipe, or you could definitely also make this pizza on pita bread or naan.

Cherry Tomatoes — I like to use a variety of red, orange and yellow cherry tomatoes to make this recipe extra colorful.

Persian Cucumbers — I like snacking on and using these smaller, more crunchy cucumbers in this recipe.

Kalamata Olives — look for pitted Kalamata olives for this recipe.

Red Onion — I love the spicy crunch red onion gives Greek salads. If you prefer to have your red onion a bit milder, soak slices in cold water.

Fresh Dill — if you can’t get fresh dill, opt for dried.

Feta Cheese — it’s not a Greek salad without feta cheese! I opt for a Costco-sized block in brine to cut chunks off as needed.

Plain Greek Yogurt — I like to use siggi’s or Fage 2% plain yogurt for homemade tzatziki.

Lemon — fresh lemon brightens up the homemade tzatziki.

Fresh Mint — fresh mint and fresh dill add so much flavor to this recipe.

Fresh Garlic – fresh garlic gives the homemade tzatziki extra flavor and ties all the flavors together.

Extra-Virgin Olive Oil — get out your high-quality EVOO for this recipe!

Salt + Pepper

equipment / utensils

Pizza Dough Vs. Pita

I used store-bought pizza dough for this recipe ( I love the one from Trader Joe’s and Whole Foods) but you could totally make this using pita bread or naan bread as the base for a quicker version.

You could also use pita bread to make this flatbread into more of a wrap which would be even more similar to how they make delicious gyros pitas in Greece!

Is Greek flatbread the same as pita bread?

These two are similar, but different in that pita bread is leavened and flatbread usually isn’t. This is what makes it have a bit more of a flat texture than pita bread.

Video of How to Make this Salad Pizza Recipe

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Healthy Greek Salad Flatbread

Inspired by my recent trip to Greece, this healthy Greek salad flatbread is bursting with flavor and freshness. Perfect for lunch or dinner, or brunch it's dressed with homemade tzatziki and easy to make!

Keyword greek flatbread pizza, greek flatbread recipe, greek salad pizza, healthy flatbread recipe

Prep Time 10

Cook Time 12

Servings 3

Author Maggie Michalczyk, RDN

Equipment

1 baking sheet
1 grater
1 cutting board
1 mixing bowl

Ingredients

Homemade Tzatziki

1 cup 2% plain Greek yogurt
1 small/medium cucumber, grated
2 cloves garlic, minced
2-3 tbsp. fresh dill, chopped
1 tbsp. fresh mint, chopped
1 small lemon, juiced
1 tbsp. olive oil
2 tsp. salt

Greek Salad Pizza

8 oz. pizza dough
1/3 cup olive oil, divided
1 tsp. garlic powder
1/2 cup feta cheese, divided
1/4 cup fresh dill, divided
1/3 cup cherry tomatoes, quartered or halved
2 Persian cucumbers, quartered
1/2 cup Kalamata olives, halved
1 small red onion, thinly sliced
salt & pepper to taste

Instructions

Remove pizza dough from packaging place in a small bowl and cover with a dish towel and bring to room temperature for at least 20 minutes before baking.
Start by making the tzatziki. Grate cucumbers and squeeze off excess liquid using a paper towel or cheese cloth. Combine yogurt, shredded cucumber, lemon juice, olive oil, garlic, dill and salt and pepper. Stir together until well combined and refrigerate.
Preheat the oven to 450 degrees F.
On a baking sheet spread out the dough until uniform in thickness. Sprinkle with garlic powder and 1 tbsp. olive oil. Pre-bake for 5 minutes. Remove from the oven and sprinkle with 2 tbsp. crumbled feta and 1 tbsp. dill. Bake for 7-8 additional minutes until the edges of the crust are lightly golden.
While the pizza is baking make the greek salad by combing the tomatoes, cucumber, red onion, and olives together in a bowl topped with salt and pepper, and the remaining olive oil and fresh dill.
Top pizza crust with the Greek salad and dollops of tzatziki and a drizzle of olive oil plus more fresh dill if desired. Enjoy immediately!

Notes

To give this pizza a brunch spin, bake an egg into the crust and top with Greek salad.

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Whipped Feta Greek Salad Toast

Maggie Michalczyk, RDN — Fri, 22 Jul 2022 15:49:32 +0000

Whipped feta Greek salad toast is a twist on a Greek salad like you’ve never seen before. Creamy whipped feta cheese on crispy sourdough with a fresh and flavorful Greek salad on top — each bite is bursting with incredible flavors!

This past May Rob and I went to Greece and almost two months later, I still can’t stop thinking about the amazing Greek salads we had on the islands! Cold, crisp and incredibly fresh, the traditional Greek salads of Greece definitely lived up to the hype.

We would get one almost every day for lunch along with a crisp glass of Assyrtiko (Greek white wine) and tomato fritters, another classic Greek dish you’d find on any restaurant menu across the islands.

All of the Greek salads in Greece were incredibly fresh and flavorful and always dressed in really good olive oil, of course. We ate our way through the islands of Mykonos, Santorini and Crete and for me that’s what traveling is all about.

Experiencing different cultures and traditions of a place through their food is my favorite part about traveling. Greece was a magical place to be able to do that and I’m already looking forward to going back soon!

a traditional Greek salad we had in Santorini

This whipped feta toast is inspired by the beautiful islands, lovely people, and breathtaking sights of Greece. Close your eyes while you take a bite and pretend you’re eating it seaside with the ocean breeze in your hair and no cares in the world!

The best thing about Greek salads is that they really do get better the next day once the flavors have really married together with the olive oil and salt. In any instance you could definitely make the Greek salad in advance and or enjoy the leftovers the next day, no problem!

This Greek-inspired toast recipe is perfect for breakfast, brunch, lunch or a dinner appetizer. The salad remind me of a pico de gallo, except with Greek salad ingredients!

Lastly, check out this video on Instagram to see exactly how I make it, and if you make it I’d love to see so please tag me too!

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Ingredients for Whipped Feta Greek Salad Toast

Fresh sourdough bread
Good quality extra virgin olive oil
Grape tomatoes — I like using the Wild Wonders tomatoes.
Red onion
Green pepper — optional, however most authentic Greek salads have it.
Block of feta cheese — the label should say “product of Greece”. I like the brand Mt. Vikos!
Kalamata olives
Persian cucumbers
Capers — optional
Plain greek yogurt — I use siggi’s.
Lemon
Fresh dill
Dried oregano
Garlic
Salt

**Avocado & chickpeas would be two other great addition to this salad.

Equipment / Utensils

food processor
toaster
mixing bowl

Tips for Making an Incredible Greek Salad

Whether you’re making a Greek salad to use in this recipe or just as a side salad anytime, use these tips to make it extra delicious!

Salt the salad ingredients. Be sure to generously salt the tomatoes, olives, red onion, green pepper, cucumbers, and olives as you toss everything together. The salt helps to draw out the water and flavor molecules which allows move flavor to seep in.

Use a high-quality extra-virgin olive oil. Don’t skimp when it comes to olive oil. Make sure it’s extra-virgin olive oil as there are many different blends on store shelves that are not 100% olive oil! I love a slightly spicy, flavorful extra-virgin olive oil.

Use high-quality feta (not the crumbles!). Once you start buying feta in a block, you’ll never go back to crumbles! Whole Foods, Trader Joes and Costco all have great options.

Opt for Kalamata olives. Grab Kalamata olives in brine versus a canned option.

Look for the freshest produce you can find. If you’re able to grab tomatoes, cucumbers, pepper and red onion from your local farmers market, I promise it will take the flavors and freshness of this salad up a notch!

Whipped Feta Greek Salad Toast

Whipped feta greek salad toast is the best greek salad you've ever had on a piece of crispy toast! Each bite is bursting with freshness and flavor and perfectly complemented by creamy feta.

Cuisine American

Keyword feta toast, greek salad, whipped feta toast

Prep Time 15

Cook Time 5

Servings 2

Ingredients

Greek Salad Toast

2 slices sourdough toast
1/2 cup grape tomatoes quartered
3-4 Persian cucumbers diced
1/2 cup Kalamata olives diced
1 small/medium red onion diced
1/2 green pepper diced
2 tbsp. capers
2 tsp. salt
1 tsp. dried oregano
2 tbsp extra-virgin olive oil
1/2 tbsp. fresh dill

Whipped Feta

1 block feta cheese
2 tbsp. plain Greek yogurt
1 tbsp. extra-virgin olive oil
1 tbsp. fresh dill
1 tbsp. fresh lemon juice
1 small clove garlic minced

Instructions

Start by cutting up the ingredients for the Greek salad. Dice cucumber, red onion, green pepper and olives. Quarter tomatoes if using grape-sized tomatoes. If using bigger tomatoes, dice also.
Toss everything together with salt, olive oil and dried oregano.
Cover and refrigerate until ready to use.
Make the whipped feta by adding the feta to your food processor along with the greek yogurt, lemon juice, garlic, fresh dill and salt. Pulse for 2-3 minutes until a butter like consistency forms.
Add sliced sourdough to a toaster and toast until crisp. Spread a layer of whipped feta on top and spoon the Greek salad on top.
Drizzle olive oil on top and sprinkle with extra fresh dil and salt. Enjoy!
Store leftover feta in an airtight container in the fridge and use as a dip or to make more toast with!

Notes

You will definitely have leftover feta and some leftover Greek salad depending on how much you add to your toast. Store leftovers covered in the fridge to enjoy the next day.

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Mango Avocado Wild Rice Power Bowl with Chili Lime Salmon

Maggie Michalczyk, RDN — Thu, 07 Jul 2022 14:24:22 +0000

This mango avocado wild rice power bowl with chili lime salmon is a well-rounded and flavor-packed meal that’s bursting with nutrition in every bite!

Because it’s summer, I love infusing all my meals and snacks with fresh, bright flavors and in-season produce as much as I can. Not only does it keep things fun and fresh in the kitchen, but also diversifies the nutrition you’re getting (the more plant foods, the better!) which is great for our gut health and more.

In this power bowl, tangy mango, avocado salsa comes together with California-grown wild rice to serve as a base for flavorful chili lime salmon. I love this combination of flavors and it’s super easy to make although it feels elevated. That’s a win, win in my book!

While I’m not a huge fan of meal prep, I do like prepping a few things at the start of the week that can be used in a variety of ways across lunch and dinner. Rice is definitely one of those staples for me that I like to use for building different meals and I always have a variety in my pantry from basmati to wild rice for using in different meals.

Rice Nutrition

When it comes to nutrition, rice is small but mighty! It’s packed with energy, complex carbs, protein, fiber, antioxidants and more than 15 vitamins and minerals. I always have different varieties of U.S.-grown rice in my pantry to use as a base in meals like this and more.

Brown, wild, black, red and purple rice are 100% whole grain varieties. Research shows that eating whole grains can help reduce heart disease, and may reduce the risk of certain cancers.

Rice is a nutrient-dense, complex carbohydrate that the body slowly digests to help you stay energized throughout the day. Plus, research shows that eating rice increases levels of the feel-good chemical serotonin, which helps boost mood and helps keep you fuller for longer.

Did you know wild rice is grown in California, Oregon, Idaho, Minnesota and Wisconsin? Another fun fact: Wild rice is not technically a rice but is a semi-aquatic grass native to North America!

Is All Rice Gluten Free?

One thing about rice that I see confusion on is if it’s gluten free.

The answer is yes, rice is naturally gluten-free, highly digestible and the least allergenic of all grains. It’s a great option for people with Celiac disease or who choose to follow a gluten-free diet.

What You’ll Need for Mango Avocado Wild Rice Power Bowl with Chili Lime Salmon

California-Grown wild rice
Vegetable broth
Wild-caught salmon filets
Mango
Avocado
Red Onion
Cilantro
Jalapeno
Lime
Honey
Paprika
Chili Powder
Salt & Pepper

Equipment / Utensils

Rice cooker or pot
Air fryer or baking sheet lined with parchment paper
Mixing bowls
Cutting board

Mango Avocado Wild Rice Power Bowl with Chili Lime Salmon

This mango avocado wild rice power bowl with chili lime salmon is bursting with fresh flavors and makes for a great lunch or dinner anytime!

Prep Time 20

Cook Time 25

Servings 3

Author Maggie Michalczyk, RDN

Ingredients

1 cup California-grown wild rice

2 cups vegetable broth
1 mango diced
1 large avocado diced
1-2 roma tomatoes diced
1 red onion diced
1 jalapeno diced
2 cloves garlic minced
1/4 cup cilantro chopped
2 wild-caught salmon filets
1 tsp. salt
1/2 tsp. pepper
2 tsp. paprika
2 tsp. chili powder
1 lime zest & juice
2 tsp. honey
1 tbsp. olive oil

Instructions

1. Prepare rice with vegetable broth according to package directions in a rice cooker or on the stovetop.

2. While the rice is cooking, prepare the mango avocado salsa. Dice mango, avocado, tomato, red onion, and jalapeno. Mix together, add salt, lime juice and cilantro and refrigerate until ready to assemble.
3. Season salmon with salt, pepper, paprika, chili powder, lime juice and zest and honey and olive oil on top. Preheat the oven to 400 degrees F and bake salmon for 10-12 minutes, broiling for the last couple minutes if desired.
4. To assemble the bowls, toss the wild rice with the mango avocado salsa and top with salmon. Garnish with lime, and extra fresh cilantro — enjoy!

This blog post is in partnership with the US Rice Federation. All opinions are my own and I’m proud to partner with brands and organizations that share my mission of making healthy food more accessible to everyone.

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Fresh Blueberry Recipes to Make All Summer Long

Maggie Michalczyk, RDN — Thu, 16 Jun 2022 15:30:44 +0000

Fun and nutritious blueberry recipes that are perfect for any summer occasion. From breakfast to snacks and healthier desserts that just scream summer, there are so many ways to use blueberries all season long!

To me, summer is synonymous with blueberries! They’re bursting with juicy flavor this time of year and are definitely my favorite berry to use in sweet and savory summer recipes. My parents and I would always drive to Michigan when I was a kid to go blueberry picking every July. We’d come home with tons of blueberries and always baked a batch of blueberry muffins right away!

Most of these recipes use fresh and or frozen blueberries (frozen are just as nutritious!) and one uses dried blueberries.

Blueberry Nutrition

I always have blueberries in my fridge or freezer because they’re fun, versatile and nutritious. One serving, or a cup of blueberries contains essential nutrients like vitamin C, vitamin K, manganese, and phytonutrients called polyphenols.

They’re also a good source of fiber and vitamin C. Vitamin C is an antioxidant that helps the immune system work properly and helps protect cells from damage caused by free radicals. And most of us are not getting enough fiber, so adding more blueberries to your diet is a fun and easy way to do so.

How to Freeze Fresh Blueberries

If you’re planning to go blueberry picking this summer, and come home with a surplus of blueberries, it might be a good idea to freeze some and it’s really easy to do. Add about 1 1/2 cups blueberries to a reusable bag or a gallon-sized plastic blag, squeezing all of the air out so that it’s completely flat. Try not to overfill the bag with blueberries.

When you’re ready to use, simply pull a bag of your freezer and let thaw or use frozen. Partially thawed blueberries are great for smoothies, and on top of oatmeal and yogurt bowls.

Tips for Baking With Blueberries

When you’re making something like blueberry muffins or a blueberry quick bread it’s best to toss the blueberries in about 1-2 tbsp of flour to ensure they don’t sink to the bottom of your baked good. This will not impact the baked good negatively.

Breakfast & Brunch

Muffins and Bread

Apps & Snacks

Salads & Mains

Desserts

If you make any of these blueberry recipes, I’d love to see it on Instagram! Tag @onceuponapumpkin and as always I appreciate your support! XOXO

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140+ Top Healthy Trader Joe’s Foods (+ Shopping List!)

Maggie Michalczyk, RDN — Fri, 22 Apr 2022 15:37:00 +0000

Top healthy Trader Joe’s meals, foods and shopping list for your next trip to the store. I’m sharing my favorite dietitian-approved healthy snacks, meals, salads, and desserts at Trader Joe’s plus lots of healthy Trader Joe’s recipes!

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Trader Joe’s is one of the most fun and exciting grocery stores to do your grocery shopping. You never know what new snack, spice, frozen good or wine you’re going to find down their aisles! As a dietitian, I feel like a kid in a candy store while shopping there, and I’m always on the hunt for new products that help me shortcut healthy meals and snacks.

From cauliflower gnocchi, to dried fruit, nuts and everything in between, you can find a lot of healthy foods at Trader Joe’s. I find most times I shop there I come home with lots of salad mixes, snacks, pantry staples, cheese and wine. And flowers and eucalyptus for the shower too! Always buy yourself the flowers.

Importance of Reading Food Labels

One caveat about Trader Joe’s is that not all of the products are as “healthy” as they seem. The word “healthy” has no formal definition so it’s really subjective when it comes to different products. I would encourage you to read labels at Trader Joe’s especially for their frozen products as some are made with lots more ingredients, added sugars and preservatives than you might think.

I don’t say that to scare you or deter you away from any product at Trader Joe’s, just merely as something to be aware of. This holds true for anywhere you grocery shop!

Healthy Trader Joe’s Meals and Food by Category

I did my best to scope out the best healthy Trader Joe’s food for this list of dietitian approved Trader Joe’s item and Trader Joe’s grocery list!

Hopefully this will help you narrow down what to get next time you’re at the store! I plan to keep adding to this list in the future too! Here are the category lists:

New to 2022
Trader Joe’s Healthy Snacks
Healthy Trader Joe’s Meals
Trader Joes Salads
Best Trader Joe’s Products
Favorite Wines from Trader Joe’s
Trader Joe’s Healthy Desserts

I also have a Trader Joe’s Shopping List you can download.

And I must say, hats off to the ideation team at Trader Joe’s because they really know what they’re doing year round and especially in the fall when pumpkin mania arrives!

When I first started @onceuponapumpkin, I shared all the crazy pumpkin foods that were coming out at Trader Joe’s at the time. Today they have over 150 pumpkin flavored items, which is crazy! I always look forward to what they come up with in the fall!

If you’re a pumpkin lover like me, be sure to check out this list of my favorite pumpkin foods from Trader Joe’s. Typically pumpkin mania starts at Trader Joe’s the first or second week of September so be sure to save that post for then!

And if you’re looking for some heart-healthy foods that Trader Joe’s has to offer, check out this list of the best heart-healthy foods Trader Joe’s according to dietitians (me and my colleagues!).

New Trader Joe’s Products in 2022

To start off, let’s talk about the great new additions in 2022 that I’ve found this year at Trader Joe’s! I’ve included them in the other categories as well, but thought they deserved their own spotlight off the bat. If you haven’t seen these in your store quite yet, I’ve linked each one so you can get a sneak peak of the packaging.

40+ Trader Joe’s Healthy Snacks

Snacks on this list were deemed “healthy” based on their sugar content and their ability to be balanced when paired up with something else. Ex. dried mango + a handful of nuts. The combinations are endless!

Packaged Fruits/Veggies

Organic dried apple rings
Organic dried mango
Avocado’s number guacamole to go
Organic dehydrated carrots of many colors
Freeze dried fruit
Fruit leathers
Seasoned kale chips
Pitted salted manzanilla/ kalamata olive pouches
Crispy crunchy okra
Seed beet crackers
Inner peas pea snack
Cauliflower crisps
Roasted seaweed snack

Nuts/Seeds

Simply almonds, cashews & chocolate trek mix
Happy trekking nut mix
Thai lime & chili cashews
Pumpkin seeds
Mixed nut butter
Crunchy salted peanut butter with flax & chia seeds
Super seed and ancient grain blend
Creamy unsweetened almond butter
Sunflower butter (nut free)
Pistachio nut meats
Coconut sesame seed clusters

Legumes and Grains

Corn, pea, bean & quinoa crisps
Organic popcorn with olive oil

Dairy and Dips

Organic plain low-fat greek yogurt
Avocado tzatziki dip
Organic creamy cashew fiesta dip (dairy free)
Oven baked cheese bites (add these to charcuterie boards or on top of salads for a nice crunch.)
Organic hummus

Bars/Protein On-the-Go

RXBARs
These peanuts go on a date bars
Chomps meat sticks (find these at the checkout counter!)

Chips/Crackers/Crisps

Everything but the gluten crackers
Plantain chips
Grainless tortilla chips
Gluten free Norwegian crisp bread
Peruvian potato chips
Trail mix crackers
Organic pita chips
White cheddar puffs
Peanut butter filled pretzels
Almond butter filled pretzels (new!)
Everything But The Bagel Seasoned Bite Sized Crackers
Gluten Free Norwegian Crispbread

30+ Healthy Trader Joe’s Meals

Most of these items serve as a starting place for a meal and in most cases I recommend adding a source of protein or veggies. For example you could add chicken or fish to the Mexican-style cauliflower rice for a well-rounded meal.

Add these to your Trader Joe’s grocery list to help shortcut lunches and dinner during the week! Most are located in the frozen section.

Mexican-style cauliflower rice (pair with chicken or shrimp for a more satisfying dinner)
Riced cauliflower bowl
Cauliflower gnocchi (pair with a protein + more veggies like spinach for a more satisfying meal)
Riced cauliflower stir-fry
Cauliflower pancakes
Organic sweet Italian chicken sausage (all the chicken sausage flavors are good!)
Gluten Free Cheese Pizza With A Cauliflower Crust (keep as is, or add your own veggies on top!)
Organic yellow lentil & brown rice spaghetti
Chicken burrito bowl
Veggie gyoza potstickers
Multigrain blend with vegetables
Premium salmon burger
Raw wild Argentinian red shrimp
Quinoa cowboy veggie burgers
Channa masala
Chicken tika masla
Carrot spirals (use in place of pasta or mix some in with your pasta for more fiber and vitamin A )
Organic riced cauliflower
Hi-Protein veggie burger
Riced cauliflower stuffing
Fully cooked organic quinoa (easy to use in grain bowls, salads or with chicken or fish in any meal)
Fully cooked organic brown rice
Quinoa duo
Riced cauliflower and butternut squash risotto
Wild salmon entree
Cod provençal
Butternut squash ravioli
Harvest chili
Jimca wraps
Pizza dough
canned Alaskan pink salmon
Monteli pizza crust
Vegan bolognese style pasta sauce
Protein Palette

10+ Trader Joes Salads

My one disclaimer when it comes to the pre-made salad mixes at Trader Joe’s is that a lot of the dressings that come in the salad kits are made with a lot of ingredients, including soybean oil and added sugar which I’m not a fan of. I usually use my own dressing and skip the one that comes with. I recently tried their spicy cashew butter dressing though and it was awesome!

Mediterranean style orzo pasta salad
Organic Mediterranean style salad kit
Peanut and crispy noodle salad kit
Mexican style corn & quinoa salad
Champs Elysees mix (my go-to greens for topping with more veggies and protein. It pairs well with any toppings and dressing!)
Southwest salad
Vegan ranch crunch
Lemony arugula basil salad kit (don’t be afraid to add chicken, lentils, rice, or quinoa to any of these salads to give them more staying power.)
Vegan Taco Salad Kit
Asian vegetable stir-fry (find these near the salads in the produce section. It’s perfect for sautéing with chicken and Asian spices and sauces for a meal.)
Vegan Ranch Crunch Salad Kit

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35 Best Trader Joe’s Products

These products I consider Trader Joe’s MUST HAVES! They’re pantry, fridge and freezer staples that will help you shortcut healthy meals and snacks.

Organic tahini
Clarified butter (ghee)
10-minute farro
Tri-color quinoa
Cauliflower gnocchi (frozen section)
Coconut oil/ coconut oil spray
Avocado oil spray
Steamed lentils (produce section)
Organic brown rice (frozen section)
Dark chocolate peanut butter cups
Monteli pizza crust (frozen section)
Peanut butter filled pretzels
Pastrami-style smoked salmon
Spicy cashew butter dressing (find this by the salads)
Pepita salsa
Salsa verde
Egg frittata (frozen section)
Chili onion crunch (awesome topping for veggies and chicken!)
Vegan kale, cashew and basil pesto
Herbal teas
Spices & seasonings like everything but the bagel seasoning
Raw almond butter
New sparkling water: Lemon & Ginger (basically Spindrift!)
Organic hummus
Pre-cut brussels sprouts with garlic & olive oil (produce section)
Gluten-free whole grain bread
Quinoa wraps
Simply almond beverage
Hash brown patties (frozen section)
Egg wraps
Chimichurri sauce
Cauliflower pizza crusts (frozen section)
Cauliflower pancakes (frozen section)
Ready veggies
Almond flour tortillas

Favorite Wines from Trader Joe’s

Another love thing to love about Trader Joe’s? How cheap most of their wine is! Here are a couple of my favorite bottles I always get when I’m there and some new sustainable options that are under $10!

Bread & Butter Pinor Noir
Les Portes de Bordeaux sauvignon blanc
The Pass sauvignon blanc
Picton Bay sauvignon blanc
Shaw organic wine (This is Trader Joe’s organic wine label and it’s super affordable organic option for both whites and reds!)

15+ Trader Joe’s Healthy Desserts

These desserts made my list of healthy desserts at Trader Joe’s based on their portion size, simplicity and sugar content.

Hold the cone mini vanilla ice cream cones
Dark chocolate peanut butter cups
Gone bananas
Cold brew latte dessert bars
Dark chocolate drizzled plantain chips
Gone berry crazy!
Mini mint ice cream mouthfuls
Dark chocolate salted caramel bar thin
Amped-Up almonds
85% Dark chocolate bar from Uganda
Mochi ice cream
Organic 92% dark chocolate
Scandinavian swimmers
Dark chocolate covered caramels
Dark chocolate covered almonds with turbinado sugar & sea salt
Non-dairy frozen dessert chocolate fudge oat bars (dairy free, gluten free, vegan)
Oat Non-Dairy Frozen Dessert Sandwiches
Oat Chocolate Bars

For more, check out this list of best desserts from Trader Joe’s.

6 Healthy Trader Joe’s Recipes

My friend Mandi from Dash of Mandi has some of the most amazing healthy Trader Joe’s recipes I’ve ever seen! Here are a few that I especially love from her blog!

Trader Joe’s Shopping List

I plan to continue updating this post with more healthy foods from Trader Joe’s!

Subscribe to get my Trader Joe’s Shopping List straight to your inbox!

Happy TJ’s hunting!

Did I miss a healthy product that you absolutely love from Trader Joe’s? Let me know in the comments!

Originally published April 2021, and updated April 2022.

The post 140+ Top Healthy Trader Joe’s Foods (+ Shopping List!) appeared first on Once Upon a Pumpkin.

Veggie & Rice Spring Rolls With Thai Peanut Sauce

Maggie Michalczyk, RDN — Fri, 01 Apr 2022 13:46:43 +0000

Veggie & rice spring rolls with Thai peanut dipping sauce make for a fresh and delicious meal that’s bursting with flavor, texture and nutrition. Made gluten-free and perfect for the warmer months.

As temps start to warm up, it’s a great time to refresh your weekly meal rotation with some fresh and easy meals that are perfect for spring!

Spring rolls are definitely one of those meals or appetizers in my book, and my take made with high quality U.S.-grown rice has more staying power and nutrition per bite! This spring roll recipe is made with U.S.-grown medium grain rice and colorful, crunchy veggies like carrots, radish, cucumber, cabbage and fresh herbs. It’s gluten and dairy free and full of fresh flavor!

What I also really like about veggie spring rolls is that they’re easy to customize based on the veggies you have on hand. If you don’t have one of the specific vegetables listed, substitute for sliced peppers, etc.

Rice of all kinds is a pantry staple of mine and something I recommend we all have in our pantries to help build nutritious and satisfying meals with. I love how it adds great texture to these veggie spring rolls!

Rice Nutrition

Brown, wild, black, red and purple rice are 100% whole grain varieties. Research shows that eating whole grains can help reduce heart disease, and may reduce the risk of certain cancers.

Is All Rice Gluten Free?

One question I get asked alot is: “Is rice gluten free?”

Ingredients For Veggie & Rice Spring Rolls

U.S.-Grown Medium-Grain White Rice
Spring Roll Wrappers
Butter lettuce
Carrots
Cucumbers
Purple Cabbage
Radish
Thai Basil or Mint
Creamy Unsweetened Peanut Butter
Tamari or Coconut Aminos
Toasted Sesame Oil
Garlic
Lime
Sesame Seeds
Green Onion
Red Pepper Flakes
Salt & Pepper

Equipment / utensils

Cutting Board
Knife
Small Mixing Bowl

Tips for Making Spring Rolls

1. Prep all of the ingredients ahead of time. You want everything ready when you’re ready to make the rolls!

2. Place the rice on the bottom and top with veggies. I like this order because there’s less of a likelihood of one of the veggies poking through the wrapper and making a hole.

3. Don’t overfill the wrappers. Less ingredients is actually better to make sure the spring rolls stay intact and don’t rip.

Veggie & Rice Spring Rolls With Thai Peanut Sauce

Veggie and rice spring rolls are a fun and flavorful appetizer or meal that’s bursting with color and crunchy texture. Fun to assemble, and delicious!

Course easy meals

Cuisine American/ Thai- inspired

Keyword spring rolls; veggie spring rolls with rice

Prep Time 10

Cook Time 5

Servings 2 -3 servings

Author Maggie Michalczyk, RDN

Ingredients

1 ½ cup cooked U.S.-grown medium-grain white rice
1 cup butter lettuce
½ cup shredded purple cabbage
2 medium carrots peeled and sliced into strips
2 Persian mini cucumbers or 1 small cucumber, thinly sliced
½ cup radish thinly sliced and halved
2 tbsp. fresh mint leaves or Thai basil
8 sheets rice paper spring roll wrappers

For the peanut sauce:

⅓ cup creamy unsweetened peanut butter
2 tbsp. rice vinegar
2 tbsp. reduced-sodium tamari or coconut aminos
½ of a lime juiced
1 tbsp. toasted sesame oil
2 cloves garlic minced
2 to 3 tbsp. water as needed
2 tsp. sesame seeds
2 tsp. green onion chopped

Instructions

Cook rice according to package directions in a rice cooker or on the stovetop.
Prepare all of the veggies by washing and cutting them.
Soak spring roll wrappers in warm water until pliable. I recommend doing one at a time.
Place spring roll wrapper on a cutting board and start by filling with 2 tbsp of rice in the middle. Alternate stacking cucumber, carrots, lettuce, cabbage and radish on top (just a thin layer as to not overfill), finally topping with mint.
Start wrapping up the spring roll by folding up the sides first, then the bottom, then roll over the top of the wrapper until fully wrapped up. Repeat with remaining ingredients.
Cut spring rolls in half, and place on a plate cut side up.
Mix together all of the ingredients for the peanut sauce except for the sesame seeds and green onion. Once a creamy consistency has been reached topped with sesame seeds and green onion.
Use peanut sauce for dipping rice spring rolls in and enjoy!

More recipes using rice you’re sure to love:

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Wild Wonders® Stuffed Pepper Taco Boats

Maggie Michalczyk, RDN — Thu, 03 Feb 2022 16:43:24 +0000

Stuffed pepper taco boats made with Wild Wonders ® Peppers are fresh, flavorful and make for a nutritious and fun weeknight dinner.

All the fun flavors of a traditional taco stuffed into a pepper? Sign me up! This fun, veggie-forward taco stuffed pepper recipe is sure to be a new weeknight favorite! It’s easy to make in less than 30 minutes, and well balanced with protein and fiber for more staying power in every bite.

I’m sure you’ve heard it’s important to add more color to your plate for nutrition, well these taco pepper boats do just that as they’re bursting with color and flavor!

Another reason to add more veggies to your meals? Gut health. Studies show that eating a variety of plant foods (upwards of 30 different kinds of plant foods a week to be specific) is beneficial for our gut.

Sunset® Wild Wonders® Peppers

This bright mix of red, yellow, orange and chocolate-colored peppers are way sweeter than bell peppers, and have no bitter aftertaste. I love how versatile they are — stuff ‘em or slice ‘em, you’ll step up any dish by adding these peppers into the mix. One of my other favorite ways to use them is this recipe for Mediterranean orzo stuffed peppers.

I also always have a container of Sunset® Wild Wonders® tomatoes for adding to salads, pasta, dips, or just snacking on with hummus. I love how colorful and flavorful they are and that all of Sunset’s products are Non-GMO Project Verified. This means they are developed the old-fashioned way, through natural plant breeding without any additives. Don’t miss my other recipes made with Sunset® produce linked below!

Ingredients for Stuffed Pepper Taco Boats

Sunset® Wild Wonders® Peppers
Ground chicken
Garlic
Onion
Cumin
Chili powder
Dried oregano
Salt & pepper
Canned tomatoes
Shredded lettuce
Shredded Mexican cheese blend
Salsa
Avocado
Lime
Fresh cilantro

Equipment / utensils:

Saute pan
Cutting board
Knife

Wild Wonders® Stuffed Pepper Taco Boats

Flavorful and fun chicken taco stuffed pepper boats with cheese, shredded lettuce, avocado and salsa will quickly become your new favorite easy weeknight dinner!

Course easy meals

Cuisine American

Keyword stuffed pepper taco boat; chicken taco; stuffed peppers

Prep Time 10

Cook Time 20

Servings 2 servings

Author Maggie Michalczyk, RDN

Ingredients

2 tbsp. olive oil
2 cloves garlic minced
1 small onion diced
1 lb ground chicken breast
1 tbsp. chili powder
¼ tsp. garlic powder
¼ tsp. onion powder
¼ tsp. crushed red pepper flakes
1/2 tsp. dried oregano
½ teaspoon paprika
1 ½ teaspoons ground cumin
1/2 tsp. sea salt
1/2 tsp. black pepper
1 can diced tomatoes
1 small jalapeno diced (optional for more heat)
1 package Wild Wonders® Peppers
1 cup shredded lettuce
1/2 cup shredded Mexican-style cheese
1 avocado diced
1/2 cup salsa
2 tbsp. fresh cilantro
1 lime

Instructions

Preheat oven to 400 degrees.
In a sauté pan heat the olive oil, minced garlic and diced onion until fragrant being careful not to burn.
Add the ground chicken and use a wooden spoon to break it up into smaller pieces while it browns. Once mostly brown add in the spice, canned tomatoes and diced jalapeno if desired. Stir together.
Remove from heat and set aside. Slice each pepper lengthwise removing the seeds.
Spoon the chicken taco mixture into each pepper shell. Top with cheese and place on parchment lined baking sheet. Bake for approximately 10 minutes until peppers are softened.
Remove from the oven and top each pepper with shredded lettuce along with sliced or diced avocado, fresh salsa and cilantro. Enjoy!

More Recipes with Sunset Produce You’re Sure to Love

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Apple, Brie and Prosciutto Flatbread

Maggie Michalczyk, RDN — Wed, 01 Dec 2021 15:33:25 +0000

Apple, brie and prosciutto flatbread combines sweet and salty flavors with crunchy apples slices for a delicious fall meal or appetizer.

This fun fall flatbread makes for a great lunch or appetizer this holiday season. The flavors of apple, brie, walnuts, honey and arugula complement each other so well, making it super satisfying to enjoy. I love finding different ways to enjoy apples, especially this time of year which is why I’m excited to tell you about the unique variety of apples I used in this recipe.

What’s your favorite way to eat apples?!

SnapDragon Apples

Oh snap! Have you heard of SnapDragon Apples? Spicy-sweet with notes of cinnamon, they’ve got a memorable and satisfying crunch with full-bodied flavor. Their flavor and crunchy texture complement the other flavors in this flatbread, making it a memorable recipe you’ll want to make again and again this season.

Apples are an awesome snack because they’re a good source of fiber, vitamin C, potassium, and other plant compounds that are protective against different types of disease. They’re versatile in sweet and savory recipes, and perfect for taking on-the-go as a snack.

My favorite way to enjoy them? Cut up with almond butter, in a salad or on this fall-inspired flatbread. No prosciutto? No problem, leave it off or add leftover turkey to it this Thanksgiving.

Click here to find SnapDragon Apples at a grocery store near you!

Apple Brie Prosciutto Flatbread Ingredients

SnapDragon Apples
Mini flatbreads
Brie Cheese
Walnuts
Arugula
Honey
Cinnamon
Pumpkin seeds

Apple, Brie & Prosciutto Flatbread

Apple, brie and prosciutto flatbread combines sweet and salty flavors with crunchy apples slices for a delicious fall meal or appetizer.

Course easy meals

Cuisine American

Keyword apple brie flatbread; fall flatbread

Prep Time 5

Cook Time 5

Servings 3 servings

Author Maggie Michalczyk, RDN

Ingredients

3 mini flatbreads
Brie thinly sliced 1’ pieces
2 SnapDragon Apples thinly sliced
2 tbsp. walnuts roughly chopped
2 tbsp. pumpkin seeds
1 tbsp. honey
1/2 cup arugula

Instructions

Preheat the oven to 400 degrees. Spread brie on each of the flatbreads and place on a baking sheet in the oven for approximately 3-5 minutes until the cheese is melted.
Remove from the oven and top with sliced apples, prosciutto, walnuts, and pumpkin seeds.
Drizzle honey on top of each flatbread and a little bit of cinnamon on the apple slices. Then add arugula, slice and enjoy!

This recipe was created in partnership with SnapDragon Apples. I hope you love it!

More Apple Recipes You’re Sure to Love

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