Beautifully colored with purple hues and a bright green base of romaine, this Italian chopped salad is fresh, flavorful and absolutely hits the spot as a starter salad on your table. It would be perfect paired with pasta or any other protein like chicken, steak or fish and special enough for Valentine’s Day at home or any other date night in situation when you want to make something slightly elevated.

What I love most about this salad is the variety of flavors that come together in every bite to make it delicious. The crisp crunchiness from the romaine is topped with salty olives, salami, spicy red onion and pepperoncini, cool tomatoes and chickpeas and topped with a creamy red wine vinaigrette that brings it all together.

Inspired by one of my favorite restaurants here in Chicago called Alla Vita, this recipe is a spin on their incredibly fresh and delicious chopped salad that is a must anytime I’m getting dinner there. My version has chickpeas that perfectly complement the rest of the salad toppings for some added plant-based protein and fiber.

Maybe you’ve had the California Pizza Kitchen Italian chopped salad which is a similar take on this Italian chopped salad too. There’s has added turkey and basil which you could definitely also add to my version.

I love that my version of the Italian chopped salad comes together quickly in just 15 minutes yet feels like a fancy salad from a trendy Italian restaurant you just made at home. Wow your guests, your partner or just yourself with how easy it is to make and how delicious it turns out!

Chopped Salad Ingredients

• Romaine Lettuce — crunchy and cool, romaine is going to complement the radicchio so well to make up the base of this salad.
• Radicchio — this beautiful purple leaf vegetable adds so much depth of flavor and color to this salad — don’t skip it!
• Grape Tomatoes — a must on any Italian salad, I like using little grape tomatoes in this recipe the best.
• Red Onion — thinly sliced red onion adds to the beautiful purple colors in the salad and gives it crunch and a little bit of spiciness.
• Chickpeas — chickpeas give this salad more fiber and plant-based protein. They go so well with the other ingredients in this salad.
• Pepperoncini — it wouldn’t be an Italian salad without these tangy yellow peppers.
• Kalamata Olives — olives add more healthy fat and saltiness to balance out the flavors.
• Salami — you could definitely sub for turkey pepperoni if that’s more your style.
• Parmesan Cheese — spring for the good parmesan for this salad — bonus points for grating it from a block of parmesan Olive Garden style.
• Extra-Virgin Olive Oil
• Red Wine Vinegar
• Dried Oregano
• Garlic Powder
• Lemon Juice
• Dijon Mustard
• Red Pepper Flakes
• Salt
• Pepper

Equipment / Utensils

• cutting board
• knife
• mixing/serving bowl
• small bowl
• whisk or fork
• salad scissors (totally optional but these help give you a perfectly chopped, chopped salad!)

Italian Chopped Salad Recipe

You can feel good knowing this chopped salad is balanced with sources of health fat, fiber and protein, but if you’re looking to make this chopped salad more of a main dish salad I recommend adding more protein like chicken or salmon. This would give it a bit more staying power for a more filling option.

Another option? Add avocado. Upping the healthy fat of this recipe would also give it more staying power as a main dish.

There is a lot of talk about boring salads out there and I have to say this one is the exact opposite of boring. The flavors are bold and satisfying and it’s the perfect complement to pasta or any protein dish. And the best part is it comes together quickly in 15 minutes or less. Win, win!

Italian Chopped Salad Dressing

The dressing for this special salad is definitely truly the cherry on top. It’s creamy, bright and tangy and super easy to make. Simply whisk together extra-virgin olive oil, red wine vinegar, dijon mustard, dried oregano, garlic powder, lemon juice, red pepper flakes and salt and pepper until smooth and creamy.

You could definitely make this dressing ahead of time, pop it into the fridge and dress the salad when you’re ready to eat it!

Make a Chopped Salad Sandwich

Another fun way I’ve been enjoying this salad is chopped up on a piece of toasted sourdough — it’s like eating salad on a big crouton and honestly I may never eat it another way. The crunch from the bread paired with the salad flavors covered with the creamy Italian dressing is truly next level!

For inspiration, you can see exactly how I made it here and adding chicken or avocado would give it more staying power that makes for a great lunch.

Make a Italian Pasta Salad

To make this chopped salad into a pasta salad, sub the romaine lettuce for pasta of your choice. I recommend Jovial Foods gluten free pasta if you’re looking for a gluten free pasta option. In my opinion, bow tie pasta is the best for pasta salads so I always grab a box for that reason. Depending on how much pasta salad you make you may need a little more dressing.

Once you’ve tossed it all together, stash it in the fridge so it gets nice and cold and the flavors have a chance to marinate!

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Maggie’s 15-minute Italian Chopped Salad

Enjoy this super fresh and delicious Italian Chopped Salad inspired by one of my favorite restaurants here in Chicago that looks beautiful as a starter on your table and comes together easily in just 15 minutes.

Course Appetizer

Keyword chopped salad, Italian Chop Salad, Italian chopped salad dressing, what does a chop salad contain

Prep Time 15 minutes minutes

Servings 4 people

Equipment

• cutting board
• knife
• Serving Bowl
• small bowl
• Whisk/Fork

Ingredients

• 4 cups romaine lettuce (roughly 3 stalks)
• 1 cup radicchio, chopped
• 1 cup grape tomatoes, sliced in half
• 1/3 cup red onion, thinly sliced
• 1 cup chickpeas, rinsed and drained
• 1/2 cup kalamata olives, sliced in half
• 1/4 cup pepperoncini, sliced
• 4 oz. salami, sliced into strips
• 1/2 cup grated or shaved parmesan cheese + more for serving

Creamy Italian Dressing

• 1/2 cup extra-virgin olive oil
• 3 tbsp. red wine vinegar
• 1/2 juice of half a lemon
• 2-3 tsp. dried oregano
• 1 tsp. garlic powder
• 2 tsp. dijon mustard
• 1/8 tsp. red pepper flakes
• 1/2 tsp. salt
• 1 tsp. freshly ground black pepper

Instructions

• Chop and wash the lettuce and radicchio using a salad spinner. Add to a serving bowl.
• Slice tomatoes, red onion, olives and pepperoncini. Rinse and drain the chickpeas and slice the salami into thin strips.
• Add all of the dressing ingredients into a small bowl or jar and whisk until well combined.
• Add all of the toppings onto the lettuce and radicchio and top with half of the parmesan. Add the dressing, toss and top with remaining parmesan and freshly ground black pepper if desired. Serve immediately and enjoy!

Notes

You could definitely make this salad ahead of time just don’t add the dressing until you’re ready to serve it. 

More Salad Recipes You’re Sure to Love:

• Blueberry Sweet Potato Greens & Grains Bowl
• Winter Citrus Salmon Salad
• Fall Farro Salad
• Blueberry Peach Burrata Salad

The post Maggie’s 15-minute Italian Chopped Salad appeared first on Once Upon a Pumpkin.

Perfectly pink for spring, this whipped feta beet dip is a great appetizer for Easter, Mother’s Day and any springtime get together. I love the pop of color and nutrition thanks to beets and how easy it is to make just by throwing all of the ingredients into your food processor. Win, win!

How to Enhance the Flavor of this Beet Dip

Salty feta brightens up the earthy taste of beets giving this dip a really balanced flavor that’s fresh and delicious. Sprinkle fresh dill on top with pine nuts and a drizzle of your best olive oil and it’s ready for serving. Pair with veggies and crackers

This whipped beet feta dip is sure to pop on your table and be a crowd favorite for many spring seasons to come. If you make it this season, be sure to tag me @onceuponapumpkin!

Nutrition Benefits of Beets

Beets are a super nutritious root veggie that contain:

• fiber
• folate
• potassium
• iron
• naturally occurring nitrates

Naturally occurring nitrates help to lower blood pressure. Several studies have also shown that the nitrates found in beets may also boost athletic performance by improving the efficiency of mitochondria, which are responsible for producing energy in your cells.

Growing up in a Polish household, there were a lot of beet dishes — none of which I particularly wanted to eat as a kid. Fast-forward to now and I love adding beets to salads, wraps, sandwiches and dips like this one!

Ingredients for Whipped Feta Beet Dip

• Feta Cheese — I’m a big fan of buying the big block of feta cheese because I love using it on salads and for dips like this.
• Cooked Beets — I love using LoveBeets ready-to-eat beets because they’ve done all the hard work for you and you can just pop them out of the container and into your food processor for this dip.
• Lemon juice — lemon helps to brighten up the flavors and adds an element of freshness for spring.
• Salt
• Fresh Dill — fresh dill is the chefs kiss on top of this dip. Dill, beets and feta are a power trio of flavor!
• Pine Nuts — you could also top this dips with silvered almonds, or pumpkin seeds.

equipment / utensils

• food processor
• spatula
• small bowl for serving

How to Make This Beet Dip

Making this dip couldn’t be easier. Simply combine all of the ingredients into a food processor until well combined and smooth. Then, use a spatula to scoop out the dip and place in a small bowl or spread around on a plate.

Top the dip with a drizzle of extra-virgin olive oil, lots of fresh dill and pine nuts if desired.

What to Pair This Dip With

• Crackers
• Pita Chips
• Cucumbers
• Grape Tomatoes
• Carrots
• Celery
• Mini Peppers
• Thinly sliced radishes
• Sugar Snap Peas

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Whipped Feta Beet Dip

Whipped feta beet dip is the perfect appetizer for spring. It has a bright and fresh taste not to mention it's perfectly pink and extra nutritious thanks to beets!

Course Appetizer

Cuisine American

Keyword beet dip, whipped beet feta dip

Prep Time 5 minutes minutes

Cook Time 5 minutes minutes

Equipment

• 1 food processor
• 1 spatula
• 1 small serving bowl

Ingredients

• 1 cup feta cheese
• 1/2 cup cooked beets (4-5 small beets)
• juice of half of a small to medium-sized lemon
• 2 tsp. salt
• 1 tbsp. extra-virgin olive oil
• 1 tbsp. fresh dill
• 2 tsp. pine nuts

Instructions

• Add feta, beets, lemon juice and salt to your food processor and pulse until well combined.
• Use a spatula to transfer the dip into a serving bowl. Top with olive oil, fresh dill and pine nuts. Enjoy!

Notes

Store whipped feta beet dip covered in the fridge for 2-3 days. 

More Recipes with Feta and for Spring You’re Sure to Love:

• Whipped Feta Greek Salad Toast
• Greek Baked Feta Pasta
• Easy Lemon Dill Salmon Cakes
• Gluten Free Lemon Banana Chia Muffins

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The post Whipped Feta Beet Dip appeared first on Once Upon a Pumpkin.

Apple and Goat Cheese Appetizer

I’m calling this cheese and apple appetizer, APPLE-tizers and I’m seriously so obsessed with them!

A nice change from your typical charcuterie board, apple appetizers are easy to make in less than 10 minutes, and are super fresh and flavorful and nutritious too. They’re perfect for the holiday season, and also a great gluten free appetizer option. Because in this case the apple is serving as the cracker.

Sweet, crunchy, tart, creamy and fresh, apple appetizers are everything you want in an a little pre-dinner appetizer all wrapped into a delicious bite.

The flavors and textures work really well together and with over 2.3 million views on Instagram (!!), they’re sure to be a hit when you make them!

Ingredients for Apple Appetizers

Apples — I used honey crisp apples. The sweet tartness complements the flavors of these apple appetizers perfectly! Apples are a good source of fiber, vitamin C and antioxidants that help prevent inflammation.

Goat Cheese — I love these with goat cheese but you could also use brie or any other spreadable cheese. I recommend using plain goat cheese.

Almonds — Almonds give these appetizers the perfect crunch! A handful of almonds provides 50% of your recommended daily value of vitamin E in one serving, which helps protect skin cells from damaging effects of free radicals caused by pollution, UV rays and more.

Pumpkin Seeds — Nutty pumpkin seeds add flavor and crunch to this appetizer, plus more fiber and healthy fat per bite.

Honey — A drizzle of honey complements the goat cheese and crunchy nutty flavors so well.

Fresh Thyme — You smell the thyme as you go in for a bite and it just elevates all of the flavors in a fresh way.

equipment / utensils

• cutting board (I love these from Epicurean)
• knife
• butter knife or mini spatula

How to Cut Apples Into Rounds

Wondering how to cut apples for decorative appetizer plate? My method for cutting an apple into thin slices is perfect. For this snack/appetizer idea you’re going to cut an apple a little different than you might normally would for more surface area for the toppings!

With the apple sitting upright (so its little apple bottom is sitting on the cutting board), you’re going to start cutting thin slices down the side ensuring that they’re not flimsy, just thick enough to support all of the toppings. You should get 4-5 thinly sliced apples depending on how big your apple is.

Get as many slices as you can from one side, turn the apple around to the other side and repeat to get thin slices. You’re going to be left with some apple on the core left of the sides. Slice up and enjoy while you’re making these!

How to Prevent Apples From Browning

Each time I’ve made these appetizers I’ve enjoyed them right away so I wasn’t too worried about the apple browning. They’re definitely best when enjoyed right after making them. But if you want to make them slightly in advance, I recommend putting your apple slices in cold water with a little bit of lemon juice to help prevent browning.

Dry them off with a paper towel before spreading the goat cheese on top.

Assembling Apple Appetizers

1. Slice the apples.
2. Spread the goat cheese on top.
3. Top with chopped almonds and pumpkin seeds.
4. Drizzle with little bit of honey on each slice.
5. Sprinkle with fresh thyme.
6. Serve & enjoy!

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If you like this idea, be sure to check out the sweet version — chocolate bark apples!

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Apple Appetizers with Goat Cheese, Almonds and Honey

Sweet, tart, crunchy and flavorful, apple appetizers are the perfect little something to whip up for your next get together. They couldn't be easier to make!

Keyword apple and goat cheese appetizer, apple appetizer, cheese and apple appetizer

Prep Time 5 minutes minutes

Cook Time 5 minutes minutes

Servings 8 people

Equipment

• 1 cutting board
• 1 knife
• 1 butter knife or mini spatula

Ingredients

• 2-3 honey crisp apples
• 1/2 cup goat cheese
• 2 tbsp. chopped almonds
• 2 tbsp. pumpkin seeds
• 1 1/2 tbsp honey
• 1 tbsp fresh thyme

Instructions

• Wash, dry and slice your apples into rounds.
• Spread cheese on top of the apple slice and top with chopped almonds and pumpkin seeds.
• Drizzle a little bit of honey over each and sprinkle with fresh thyme.
• Repeat with remaining apple slices. Arrange on a plate and serve immediately. Enjoy!

Notes

These are best enjoyed right away after making them but if you want to make them a little in advance of serving you can place the apple slices in cold water with some lemon juice (about half a lemon). Dry the slices of with paper towel before adding the cheese. 

More Apple Recipes You’re Sure to Love:

• Chocolate Bark Apples
• Pumpkin Apple Baked Oatmeal (GF & DF)
• Butternut Squash Apple Soup (GF & DF)
• Apple, Brie & Prosciutto Flatbread

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The post Sliced Apple Appetizer with Goat Cheese, Almonds & Honey appeared first on Once Upon a Pumpkin.

Can I be honest about something?! Up until recently I hated goat cheese — absolutely could not do the smell and couldn’t fathom it on anything!

I finally tried it from one of our favorite local butcher shops that always has unique items from local restaurants and totally loved it. Fast-forward to now and I’m putting it on all my favorite salads and looking for new ways to use it like in this pumpkin goat cheese dip!

Pumpkin baked goat cheese is for us pumpkin and goat cheese lovers that also love a nice fall appetizer or charcuterie board — this is the perfect addition to one!

Creamy Pumpkin Goat Cheese Dip

So much fall flavor is packed into every creamy bite and the flavors of creamy goat cheese, sweet pumpkin, nutty parmesan and warm cinnamon come together so nicely. The honey adds a touch of sweetness but I would definitely still classify this dip as savory, not sweet.

You could definitely also eat this dip cold but I think it tastes extra good pipping hot with crackers or bread!

It’s easy to make (just add everything to a food processor and bake!) if you’re in need of something quick to make and bring to a party. Broiling it for a few extra minutes makes in nice and golden on top, and I definitely recommend drizzling extra honey on top with some fresh herbs for a pop of color.

Ingredients for Baked Pumpkin Goat Cheese Dip

• Goat Cheese — I used a log of plain goat cheese for this recipe.
• Pumpkin Puree — get out your can of pumpkin because you’re going to need it for this dip (and most other recipes on this site!)
• Parmesan Cheese — Parmesan adding a nice nutty flavor that goes really well with the goat cheese and pumpkin puree.
• Creme Fraiche or Plain Greek Yogurt — Cream fraiche will give this dip a richer flavor, but plain whole-milk greek yogurt is a great stand in if you don’t want to buy creme fraiche.
• Honey — honey balances out the flavors in this dip. It’s not overly sweet by any means.
• Pumpkin Spice or Cinnamon — this fall spices complements the cheese and gives the dip a nice, warm flavor.
• Salt

equipment / utensils:

• 8X6 inch oven safe baking dish or bowl — this is the exact one I used (you could get away with using something a bit larger too)
• food processor
• spatula

Pairings & Toppings

I topped this baked goat cheese with honey and fresh thyme for a pop of color.

Here are a few ideas for how you can pair this pumpkin dip:

• with crackers (l love the raincoat crisps that are extra crunchy with nuts & cranberries)
• with baguette-style bread
• with raw veggies
• paired with a charcuterie board

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Baked Pumpkin Honey Goat Cheese Dip

Baked pumpkin goat cheese dip is a creamy and delicious fall & holiday appetizer that's easy to make and perfect paired with crackers!

Course Appetizer

Cuisine American

Keyword pumpkin baked goat cheese

Prep Time 10 minutes minutes

Cook Time 21 minutes minutes

Servings 8

Ingredients

• 1 cup goat cheese
• 1/3 cup pumpkin puree
• 1/3 cup creme fraiche
• 2 tbsp. honey + more for drizzling on top
• 1/4 cup parmesan cheese grated
• 1 tsp. salt
• 1/2 tsp. pumpkin pie spice or cinnamon

Instructions

• Preheat the oven to 375 degrees F.
• In the bowl of a food processor, combine all cheeses, pumpkin puree, honey, cinnamon and salt.
• Pulse until it becomes a creamy consistency and then use a spatula to transfer the dip into an oven safe bowl or dish.
• Bake for 20 minutes, then broil for 2-3 minutes (watching closely so that it doesn't burn!) until golden on top. Remove from oven and serve immediately — enjoy!

Notes

Free free to halve this recipe to make a small portion for 2-3 people. To make in advance, prepare the recipe and place the dip in a dish covered in the fridge overnight until you’re ready to bake. 

More Savory Pumpkin Recipes You’re Sure to Love

• Pumpkin White Wine Orzo with Chicken
• Pumpkin Cacio e Pepe
• Pumpkin Hummus
• Pumpkin White Bean Chicken Chili

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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!

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!

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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 minutes minutes

Cook Time 5 minutes minutes

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. 

More Fresh Recipes Like This One You’re Sure to Love:

• Greek Baked Feta Pasta
• Mediterranean Chickpea Salad
• Blueberry Peach Burrata Salad
• Cauliflower Couscous Salad with Dates, Parsley & Almonds
• Pumpkin Ricotta Toast

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The post Whipped Feta Greek Salad Toast appeared first on Once Upon a Pumpkin.

This post was created in partnership with The Quaker Oats Company. As always, all opinions are my own and I appreciate your support!

There’s something about arranging different foods on a board that just makes them extra fun to eat, don’t you think?! There are so many ways to create one and there are no limits when it comes to what you can add! 

My rule of thumb when making a snack board is making sure it contains things that are both sweet and salty — I find that most satisfying! 

Anatomy of a Snack Board 

I ensure what I snack on contains protein, fat and carbs. A snack board is a great way to make sure you’ll get some of each! 

Add a variety of fruits and veggies for fiber, these Quaker Rice Snacks for whole grains, and nuts and seeds, hummus and nut butter for plant-based protein.

Quaker Rice Snacks, popped, never fried, can satisfy any taste. There’s definitely a flavor for every mood and I’m currently loving the Buffalo Ranch, Cheddar and Apple Cinnamon flavors (especially paired with apple slices and almond butter!). 

They’re gluten free, made with 10-14 grams of whole grains per serving, and do not contain high-fructose corn syrup. 

Here are some of my favorite ways to pair the different flavors of Quaker rice crisps:

• Apple cinnamon flavor rice crisps with apple slices and almond butter
• Buffalo ranch flavor rice crisps with carrots and hummus
• Cheddar flavor rice crisps on top of a salad for a crunch 
• Sweet and spicy flavor rice crisps dipped in guacamole 

Now through June 3rd, grab your favorite Quaker Rice Snacks and learn how to enter to for a chance to win a $100 gift card to help you serve up your very own snack board!  Enter the UPC code from a participating Quaker Rice Snack product to find out if you’re an instant winner. NO PURCHASE NECESSARY. Promotion closes at 11:59 p.m. EST on June 3, 2022. Visit QuakerOats.com/SnackBoards for complete rules. 

In addition to snacks like these, I always have a canister of Quaker Old Fashioned Oats in my pantry that I can use for breakfast and beyond. 

Oats are like a blank canvas that you can add more flavor and nutrition to. A ½ cup serving of oats serves as a good source of fiber. I love thinking of fun ways to spice them up based on the time of year!  

Here are some recipes with oats you’re sure to love: 

• Winter Citrus Oatmeal Bowl
• Almond Butter & Jelly Overnight Oats 
• Gluten Free Blueberry Banana Oat Muffins
• Birthday Cake Oatmeal Pancakes 

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The post  How to Build a Snack Board  appeared first on Once Upon a Pumpkin.

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

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 keeps appetite in check.

Is All Rice Gluten Free?

One question I get asked alot is: “Is rice 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.

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.

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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 minutes minutes

Cook Time 5 minutes minutes

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!

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.

More recipes using rice you’re sure to love:

• Fall Chicken Rice Bake
• Turmeric Coconut Basmati Rice Bowl
• Fall Wild Rice Pilaf
• Chicken Lemon Rice Soup

Pin this recipe for later!

The post Veggie & Rice Spring Rolls With Thai Peanut Sauce appeared first on Once Upon a Pumpkin.

With holiday entertaining in full swing, I think it’s fun to switch things up with a fresh and flavorful dip like this festive, herby labneh. Labneh is a very thick, creamy Middle Eastern style yogurt cheese, typically complemented with zaatar spice. In this labneh recipe I used greek yogurt to achieve the texture 

This simple labenh is easy to whip up in less than five minutes and makes for a beautiful and delicious addition to your table. Sometimes when we’re making a leisurely meal it’s nice to have an appetizer that we can snack on while we cook and this labneh is great in that case as well because it’s so easy to make!

Ingredients You’ll Need for this Labneh Recipe:

• Sunset® MiMi® Gourmet Tomatoes
• Labneh or plain 4% greek yogurt 
• Tahini 
• Fresh Garlic 
• Zaatar
• Sumac
• Cumin 
• Extra-virgin olive oil 
• Salt and pepper
• Fresh parsley
• Pita bread for dipping 

Sunset® MiMi® Gourmet Tomatoes 

This little tomato is seriously gourmet. With seeds sourced exclusively from the south of France, this unique snacking tomato is the perfect balance of sweetness and acidity, which makes it seriously hard to resist. Just the right amount of crunch and not too juicy, you’ll love how they taste! 

MiMi Gourmet tomatoes really complement the tangy and herby flavor of the yogurt dip and really tie everything together perfectly when it comes to flavor. 

I always have a container of Sunset® tomatoes for adding to salads, pasta, dips, or just snacking on with hummus. I love how 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.

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Labneh with Tomatoes & Delicata Squash

Herby labneh topped with spices, Sunset® MiMi® Gourmet tomatoes and delicata squash makes for the perfect fresh appetizer for the holidays.

Course appetizers

Prep Time 20 minutes minutes

Cook Time 5 minutes minutes

Servings 2 servings

Author Maggie Michalczyk, RDN

Ingredients

• 1 delicata squash washed and sliced with the seeds removed
• 2 tbsp. avocado oil
• 1 tsp. salt
• 1 cup Sunset® MiMi® Gourmet Tomatoes halved
• 1 cup plain 4% greek yogurt
• 2 cloves garlic minced
• 2 tbsp. tahini
• 1 ½ tsp zaatar
• ½ tsp. sumac
• ¼ tsp. cumin
• 1 tsp salt
• ¼ cup fresh parsley
• pita for serving

Instructions

• Preheat the oven to 415 degrees F. Toss sliced delicata squash with avocado oil and salt. Place on a baking sheet so that all of the pieces are flat and bake for 20 minutes. 
• While the delicata squash roasts, prepare the labneh. In a small bowl mix together the yogurt, garlic, tahini, zaatar, sumac, cumin and salt.
• Spread the mixture on a plate or bowl. Top with roasted delicata squash, and MiMi tomatoes. Drizzle olive oil on top and sprinkle extra zaatar and fresh parsley on top. 
• Use warm pita for dipping and enjoy! 

More Recipes with Sunset Produce You’re Sure to Love

• Blistered Shishito Peppers with Herby Yogurt 
• Wild Wonders Stuffed with Mediterranean Orzo 
• Tomato White Bean Salad 
• Greek Baked Feta Pasta 

Pin this recipe for later

The post Labneh with Tomatoes & Delicata Squash appeared first on Once Upon a Pumpkin.

Charcuterie board season is in full swing as the holidays approach. It’s truly not a get together without a snack board on the island for people to gather around and munch on! It’s no surprise that in recent years these boards have exploded in popularity because they’re super fun to make, beautiful to look at and the possibilities for building them is endless. 

November is American Diabetes Month and I’m excited to partner with the U.S Highbush Blueberry Council to chat about why blueberries should be a part of your holiday boards this season and your diet year-round. 

During this festive time of year, I challenge you to create not just a charcuterie board, but a balanced charcuterie board that contains a variety of fruit, like blueberries, sources of protein, healthy fat and fun finger foods you enjoy most. 

Blueberries are a fridge staple for me and an ingredient I recommend everyone has on hand because they’re versatile and easy to incorporate into your diet in different ways, especially if you have diabetes. From simply grabbing a handful, to adding them to smoothies, salads, or on top of oatmeal, there’s no wrong way to enjoy a boost of blue. Fresh or frozen, you can’t go wrong! 

According to the Centers for Disease Control and Prevention, 34.2 million Americans (10.5% of the U.S. population) have diabetes and 88 million people aged 18+ years have prediabetes.¹

Approximately 90-95% of those with diabetes have type 2 diabetes, which occurs when the body’s cells do not respond to insulin, the hormone produced in the pancreas which helps blood sugar enter the cells. The prevalence of type 2 diabetes is increasing in the U.S. population. As a result of aging, risk factors such as physical inactivity and a high prevalence of overweight and obesity, increase.²

Blueberries & Diabetes Management 

The American Diabetes Association (ADA) notes that fruit can fit into a diabetes friendly meal plan, help to satisfy a sweet tooth and provide extra nutrition. Blueberries are just that – a great way to add natural sweetness to your favorite foods! Not only can they help satisfy your sweet tooth, but they provide the added benefit of essential nutrients like fiber, vitamin C, manganese and vitamin K.³ In fact, including blueberries in your diet may offer health benefits and help manage diabetes.⁴ 

Scientific evidence supports the role blueberries play in diabetes management, from helping to improve metabolic syndrome risk factors like cholesterol and blood pressure to helping to modestly lower hemoglobin A1C (average blood sugar level over three months) as a good source of fiber. Importantly, the science to date suggests dietary changes are an effective and low-cost way to improve blood sugar levels, manage weight, and reduce cardiovascular risk factors for people with diabetes.^4-6

Balanced Pairings with Blueberries

One serving or a cup of blueberries is considered a serving of fruit, and contributes essential nutrients including vitamin C, vitamin K, manganese, and phytonutrients called polyphenols to your diet. They also contain anthocyanins, which are compounds that give blueberries their blue color.

Pairing blueberries with a source of healthy fat and/or protein is the formula for a satisfying snack and ensures that your blood sugar stays balanced. Here are a couple ideas for blueberry combos this holiday season — whether on a charcuterie board or a fun snack plate! 

• Blueberries & Cheese – Blueberries go wonderfully with brie, goat cheese, and gouda. Enjoy them on a cracker or make blueberry ricotta bruschetta. 
• Blueberries & Nuts — The healthy fat found in nuts make them especially great to pair with a handful of blueberries to help support balanced blood sugar. 
• Blueberries & Olives — If sweet and salty is your thing,  blueberries paired with olives will be your new go-to. Olives contain healthy monounsaturated fats that, when combined with blueberries, may help keep blood sugar in check. 
• Blueberries & Lean Meats — Think sliced turkey or chicken breast for a filling combination of protein and fiber from blueberries. You could even mash them up (whether fresh or frozen) and use as a dipping sauce!

Dried blueberries also make a great addition to a charcuterie board – just another way to grab a boost of blue! 

More Blueberry Recipes You’re Sure to Love

• Frozen Blueberry Chocolate Nut Clusters 
• Whole Grain Blueberry Pumpkin Muffins 
• Blueberry Sweet Potato Greens & Grains Bowl 
• Blueberry Ricotta Bruschetta 

References

1. U.S. Department of Health and Human Services & Centers for Disease Control and Prevention. National Diabetes Statistics Report 2020.
2. U.S Department of Health and Human Services & Centers for Disease Control and Prevention

National Diabetes Statistics Report, 2017

3. American Diabetes Association. 2021. What Superstar foods are good for diabetes?
4. Stote K, et al. Effect of Blueberry Consumption on Cardiometabolic Heath Parameters in Men with Type 2 Diabetes: An 8-Week, Double-Blind, Randomized, Placebo-Controlled Trial. Curr Dev. Nutr. 2020;4(4): nzaa030. Funded by USHBC.
5. Carvalho MF, Lucca ABA, Ribeiro e Silva VR, Macedo LRD, Silva M. Blueberry intervention improves metabolic syndrome risk factors: Systematic review and meta-analysis. Nutr Res. 2021;91. Doi.org/10.1016/j.nutres.2021.04.006
6. Early K, Stanley K. Position of the academy of nutrition and dietetics: the role of medical nutrition therapy and registered dietitian nutritionists in the prevention and treatment of prediabetes and type 2 diabetes. J Acad Nutr Diet. 2018;118(2):343-353. doi:10.1016/j.jand.2017.11.021

The post Balanced Blueberry Charcuterie Board for the Holiday Season appeared first on Once Upon a Pumpkin.

Do you delicata?! When I talk to people about this fall squash they either know exactly what it is, or have no idea what I’m talking about. One things for sure though, when you try delicata squash you will know what all the hype is about!

I’m not kidding when I say I’ve referred to it as the champagne of squashes! Baked parmesan cheese gives these rings their crispiness and when dipped in marinara sauce they have major pizza vibes!

If you follow me on Instagram, then you know part of the reason I love fall so much is that there is so much amazing produce in season in the fall! Colorful, delicious and unique, I love pumpkins the most, but delicata squash comes in second for sure. Simply roasted with salt is a another great way to enjoy this seasonal squash!

Can you eat the skin of a delicata squash?

Striped with an edible outer skin, delicata squash is incredibly tender (when roasted) with a mildly sweet, creamy taste. You can even roast its seeds and eat them like you would with pumpkin seeds. And just like pumpkin, delicata squash is packed with good nutrition like fiber and vitamin A.

Since you can eat the skin, I recommend washing the delicata squash well as many come with dirt on them!

Where can you buy delicata squash?

Delicata squash should be available at most grocery stores in the fall. Trader Joe’s and Whole Foods definitely have it this time of year! It’s only available during the fall.

Ingredients for Parmesan Crusted Delicata Squash Rings

• delicata squash – don’t forget to wash the squash. You’ll be eating the skin!
• grated parmesan cheese – I have’n’t tried it myself, however I think nutritional yeast would work in place of parmesan cheese to make this recipe dairy free.
• Italian seasonings –if you don’t have an Italian seasoning blend, use half dried basil, half dried oregano
• garlic powder
• egg
• red pepper flakes (optional)
• salt and pepper
• marinara or pizza sauce for dipping

equipment /utensils

• bowls
• knife & spoon
• parchment paper
• baking pan
• air fryer (optional)

How to make roasted delicata squash rings

This delicata squash recipe couldn’t be easier to make! Plus it’s fairly low mess — win, win. This recipe is made by roasting delicata squash in the oven or air fryer after they are coated in grated parmesan cheese. See the steps live in this video.

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A post shared by Maggie Michalczyk, RDN (@onceuponapumpkin)

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Parmesan Crusted Delicata Squash Rings

Delicata squash rings roasted and crusted with parmesan cheese make for a delicious appetizer or side dish! Perfect dipped in marinara sauce, you’ll love how easy they are to make. 

Course easy meals

Cuisine American

Keyword delicata squash

Prep Time 5 minutes minutes

Cook Time 18 minutes minutes

Servings 2 servings

Author Maggie Michalczyk, RDN

Ingredients

• 1 medium delicata squash
• 1 egg
• 1/2 cup grated parmesan cheese + more if needed
• 1 tbsp. Italian seasonings
• 2 tsp. garlic powder
• 1 tsp. red pepper flakes
• 1/2 tsp. salt
• 1/4 tsp. pepper
• your favorite marinara sauce for dipping

Instructions

• Preheat the oven to 350 degrees F (see below for air fryer directions). In a small bowl whisk an egg. 
• In another small bowl, combine the parmesan cheese, garlic powder, Italian seasonings, salt and pepper and red pepper flakes if adding.
• Wash and dry the delicata squash. Use a knife to cut 1/2-inch rings. Use a spoon to scoop the string insides and seeds out. Discard.
• Dip each ring into the egg and then into the cheese mixture. Place on a baking sheet and repeat with remaining delicata rings.
• Bake for about 18 minutes until the cheese on the rings appears melted and crispy. Then broil (careful not to burn) for an additional two minutes to get crispy. 
• Remove from oven, let cool, dip in marinara sauce and enjoy! 

Notes

To make this recipe in the air fryer, set your air fryer to 400 degrees, add one layer of squash rings to the basket and air fry for 5 to 6 minutes maximum. Repeat with remaining rings and enjoy! 

more fall recipes you will love

• Starbucks copycat pumpkin cream cold brew {GF & DF}
• pumpkin spice latte bread {GF & DF}
• pumpkin snickerdoodle balls {GF & DF}
• pumpkin chickpea blondies {GF & DF}

pin this squash recipe for later!

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