Sign me up for any baked good involving lemons and blueberries! These blueberry lemon blondies are the perfect combination of tangy, tart lemon and sweet and smooth blueberry. Not to mention they’re beautiful and sunshine-y for spring and summer!

How I Made These Blondies a Healthier Choice

As a dietitian and lover of baked goods, I’m always trying to make my treats:

• more blood sugar friendly
• rely on natural sources of sweetness like honey or maple syrup
• pair flavors together that are going to amplify each other’s best qualities

These lemon brownies are all of those things and more — a recipe I know you’ll love making again and again!

Benefits of Blueberries

Arguably my favorite berry, blueberries are a good source of vitamin C, fiber and antioxidants thanks to their blue color. I love adding a handful to salads, snack plates, oatmeal and baking with them in a variety of ways.

Why I Love These Blondies

These treats bring it with their immune boosting vitamin C content from the lemon juice, lemon zest and blueberries. They’re softer in the middle with slightly crisper edges — just the way a blondie or brownie should be in my opinion!

What Ingredients are in Blueberry Lemon Blondies

• Unsalted Butter
• Eggs
• Honey – the main sweetener in this recipe is honey. I like that honey is just honey and complements the lemon flavor in this recipe.
• Lemon Juice
• Lemon Zest — lemon zest is going into the bars and the blueberry jam for the swirl.
• Confectioners’ Sugar
• Whole-Wheat Pastry Flour or GF All Purpose Flour
• Vanilla extract
• Fresh Blueberries

equipment / utensils:

• 8X8 baking pan
• parchment paper
• mixing bowls
• whisk
• wooden spoon
• small saucepan
• toothpick

How to Make Blueberry Lemon Blondies

1. Preheat the oven to 350 degrees F. Line an 8×8 baking pan with parchment paper for easy removal of the blondies.
2. In a medium-sized sized bowl add melted butter, eggs, honey, confectioners sugar, lemon juice and lemon zest. Whisk together until well combined.
3. Add whole-wheat pastry flour, salt and stir with a wooden spoon to combine. Pour the batter into the baking dish.
4. In a small saucepan over medium heat add blueberries. Add in some lemon zest and stir with a wooden spoon until blueberries begin to gently burst and they begin to look like jam. It’s ok to still have some larger blueberry pieces. Remove from heat and let cool for a few minutes.
5. Add small spoonfuls to the top of the lemon batter and use a toothpick to swirl it around. Cover most of the top with blueberry swirls!
6. Bake for approximately 16-17 minutes. Remove and let cool — enjoy!

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Blueberry Lemon Blondies

Tart, fresh and made simply, these bars bring the sunshine for a nutritious spring and summertime treat!

Course nutritious treats

Cuisine American

Keyword blueberry lemon blondies

Prep Time 10 minutes minutes

Cook Time 16 minutes minutes

Servings 9

Equipment

• 1 8X8 baking pan
• 1 mixing bowl
• 1 Whisk
• 1 wooden spoon
• 2 Small saucepan

Ingredients

• 1/2 cup unsalted butter, melted
• 2 eggs
• 1/3 cup honey
• 1 juice of 1 lemon
• 1 zest of 1 lemon
• 1 tsp. vanilla extract
• 1/4 cup confectioners' sugar
• 1 1/4 cup whole-wheat pastry flour or GF all-purpose flour
• 1 tsp. salt
• 1 cup fresh blueberries
• 2 tsp. lemon zest

Instructions

• Preheat the oven to 350 degrees F. Line an 8×8 baking pan with parchment paper for easy removal of the blondies.
• In a medium-sized sized bowl add melted butter, eggs, honey, lemon juice and zest, vanilla extract and confectioners sugar. Whisk together until well combined.
• Add whole-wheat pastry flour, salt and stir with a wooden spoon to combine. Pour into the baking dish
• In a small saucepan over medium heat add blueberries. Add in lemon zest and stir with a wooden spoon until blueberries begin to gently burst and they begin to look like thick jam. It's ok to still have some larger blueberry pieces. Remove from heat and let cool for a few minutes.
• Use a spoon to dollop small spoonfuls to the top of the lemon batter and use a toothpick to swirl it around. Cover most of the top with blueberry swirls!
• Bake for approximately 16-17 minutes. Remove and let cool — enjoy!

More Lemon & Blueberry Recipes You’re Sure to Love

• Blueberry Shortbread Bars (GF)
• Banana Lemon Blender Pancakes
• Banana Lemon Chia Muffins (GF)
• Blueberry Peach Burrata Salad
• Frozen Blueberry Chocolate Nut Clusters

Pin this recipe for later!

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Chocolate Dipped Apple Slices with Pomegranate Seeds, Pumpkin Seeds & Shredded Coconut

Colorful, festive, and delicious, chocolate bark apples are a nutritious treat that’s great for the holiday season and beyond! Made with just 5 simple ingredients, they’re crunchy, sweet and nutritious. Not to mention they’re gorgeous!

Easy to make in less than 10 minutes, I love the different textures from the apple, pomegranate seeds, pumpkin seeds, chocolate and coconut flakes that comes together to make these a really crunchy & satisfying snack.

With over 2 million (!!) views on Instagram, they’re a great option when you’re looking for something to satisfy your sweet tooth that still contains beneficial nutrition and is not overly sweet. They’d also be great to bring to a get together for the holiday season as a nice change from typical holiday treats.

I’m betting you already have most of the ingredient in your pantry, so let’s make chocolate bark apples!

Ingredients for Chocolate Bark Apples

Apples — I used honey crisp apples for this recipe — they’re crunchy sweetness is the perfect complement to the other flavors and textures. Apples are a good source of vitamin C, fiber and antioxidants.

Dark Chocolate — I melted Lily’s dark chocolate baking chips in this recipe but any of your favorite dark chocolate would work.

Pomegranate Seeds — Pomegranate seeds give these chocolate bark apples a pop of color and an antioxidant boost. They’re in season in the winter and also a great source of vitamin C and fiber.

Pumpkin Seeds — Pumpkin seeds add crunch and nutrition to every bite of these apples. They’re a good source of plant-based protein, fiber and healthy fat.

Unsweetened Shredded Coconut Flakes — Unsweetened shredded coconut flakes give these chocolate bark apples more texture and flavor.

Equipment / utensils:

• knife
• cutting board (these are my favorite)
• small bowl
• parchment paper

How to Cut Apples into Rounds

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 super flimsy. 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 make these or dip those in chocolate too!

How to Prevent Apples from Browning

These chocolate covered apple slices are best when enjoyed shortly after making them however if you want to make them slightly in advance, I recommend placing the apple slices in a small bowl of cold water with lemon juice (about 1/2 of a lemon) to help prevent browning. Pat dry with paper towel before dipping in melted chocolate.

Note, I have not tried freezing these.

Assembling the Chocolate Dipped Apple Slices

1. Cut the apples into rounds aka thin slices.
2. Melt the chocolate and dip half of the apple into the chocolate.
3. Place apple onto parchment paper.
4. Sprinkle with pomegranate seeds, pumpkin seeds and coconut flakes.
5. Refrigerate for 30 minutes until the chocolate has hardened.
6. Enjoy!

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Chocolate Dipped Apple Slices

Crunchy, festive and delicious, chocolate dipped apple slices will be your new favorite nutritious treat for the season! Made with just 5 ingredients, I know you'll love them for snacking anytime.

Course Dessert

Cuisine American

Diet Gluten Free, Vegan, Vegetarian

Keyword chocolate dipped apple slices, chocolate dipped apples

Prep Time 10 minutes minutes

Cook Time 30 minutes minutes

Equipment

• 1 cutting board
• 1 knife
• 1 small bowl
• 1 sheet of parchment paper

Ingredients

• 2-3 honey crisp apples thinly sliced
• 1/2 cup dark chocolate chips melted
• 1/2 cup pomegranate seeds
• 1/2 cup pumpkin seeds
• 1/4 cup unsweetened shredded coconut flakes

Instructions

• Wash, dry and thinly slice the apples.
• In a small bowl melt the chocolate in the microwave in increments of 15 seconds stirring in between until the chocolate is melted.
• Dip apple slices in the melted chocolate so that half of the slice is covered in chocolate. Place on a sheet of parchment paper.
• Sprinkle pomegranate seeds, pumpkin seeds and coconut flakes on top.
• Refrigerate for 30 minutes or until the chocolate had hardened. Enjoy!

Notes

Store chocolate bark apples in the fridge for 2-3 days. They are best enjoyed before the apples start to significantly brown.  I have not tried to freeze them.

More nutritious treats & apple recipes you’re sure to love:

• Apple Appetizers with Goat Cheese, Almonds & Honey
• Frozen Blueberry Chocolate Nut Clusters
• Birthday Cake Protein Balls

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I’m so excited to share this quick bread recipe that’s definitely not your average banana bread! Packed with fresh blueberries in every bite and a blueberry muffin top, this blueberry muffin banana bread will be your new favorite loaf that’s perfect to snack on in the summer.

As a recipe blogger and dietitian, I always try to push myself to elevate recipes both from a flavor perspective and from a nutritional standpoint. I want to share recipes that make healthy eating feel exciting, and that add more nutrition to your life in a fun way. To me, this blueberry banana bread checks both boxes and I can’t wait for you to make it!

I especially love this banana bread variation because it’s like the best of both words — a blueberry muffin and banana bread all packed into one delicious slice! The top gets a little hard like you’d expect on a bakery-style blueberry muffin, which is my favorite part.

This time of year I truly can’t get enough blueberries. They’re easy to eat in a bunch of different ways and nutritious to boot. A handful or a cup of blueberries is a good source of fiber, vitamin C and antioxidants. To add even more nutrition to this recipe

If you make it be sure to tag me on Instagram – I’d love to see!

Tips for Baking With Blueberries

To ensure your blueberries won’t sink to the bottom of your baked goods, toss fresh or frozen blueberries with an additional 1 tablespoon of flour before folding into the batter. In this case, I tossed it with the oat flour used in this recipe.

Another tip anytime you’re baking a quick bread is to make sure you don’t spray up the sides of the pan with cooking spray, just the bottom. Spraying up the sides might add too much moisture that could cause the bread to cave in.

Ingredients for Blueberry Muffin Banana Bread

• oat flour — not all oat flour is gluten free, so if you’re looking for this recipe to be gluten free check the label on your oat flour or make your own using old-fashioned oats.
• blanched almond flour
• super ripe bananas
• fresh or frozen blueberries
• eggs
• light brown or coconut sugar
• coconut oil
• butter — this is used for the crumb topping on top of the loaf. Use vegan butter for a dairy free loaf.
• vanilla extract
• cinnamon
• nutmeg
• salt
• baking soda
• baking powder

Equipment / Utensils

• bread pan
• mixing bowls
• parchment paper
• whisk
• wooden spoon

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Blueberry Muffin Banana Bread

Blueberry muffin banana bread is the best of both worlds if you like blueberry muffins and banana bread. Extra moist and fluffy with a blueberry crumb topping, I know you'll love it!

Prep Time 20 minutes minutes

Cook Time 45 minutes minutes

Author Maggie Michalczyk, RDN

Ingredients

• 3 bananas medium-large
• 2 eggs large
• 3/4 cup light brown or coconut sugar
• 1/4 cup coconut oil melted
• 1 tsp. vanilla extract
• 1 1/2 cup oat flour
• 1 1/2 cup blanched almond flour
• 1 tsp. cinnamon
• 1/4 tsp. nutmeg
• 2 tsp. baking powder
• 1/2 tsp. baking soda
• 1 tsp. salt
• 1 1/2 cup fresh blueberries

Blueberry Muffin Crumble Topping

• 2 tbsp oat flour
• 2 tbsp. light brown sugar
• 2 tbsp. butter melted
• 1/2 tsp. cinnamon

Instructions

• Preheat the oven to 350 degree F. Line a loaf pan with parchment paper or lightly spray with cooking spray.
• In a large bowl mash the bananas. Add eggs, brown sugar, melted coconut oil, and vanilla extract.
• In a separate medium bowl, whisk oat flour, almond flour, cinnamon, nutmeg, baking powder, baking soda and salt.
• Add dry ingredients to the wet and gently stir together with a wooden spoon until partially mixed together.
• In a small bowl, toss blueberries with 1 tbsp. oat flour to coat.
• Fold the blueberries into the batter and gently stir. It's ok if a couple streaks of flour remain.
• Pour the batter into the prepared pan so that's in smooth and relatively even.
• Stir together the ingredients for the crumb topping and sprinkle it over the loaf before putting it into the oven.
• Bake for 45-50 minutes until a toothpick comes out with just a few crumbs. Let cool, slice and enjoy!

More Blueberry & Banana Recipes You’re Sure to Love

• Lemon Banana Chia Muffins (GF & DF)
• Blueberry Pumpkin Muffins
• Lemon Banana Blender Pancakes (GF & DF)
• Blueberry Peach Burrata Salad
• Frozen Blueberry Chocolate Clusters
• Mini No Bake Blueberry Cheesecakes (GF & DF)

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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

• Blueberry Brioche French Toast
• Blueberry Pumpkin Pancakes

Muffins and Bread

• Healthy Whole-Grain Pumpkin Blueberry Muffins
• Honey Oat Blueberry Banana Bread
• Gluten Free Blueberry Banana Oat Muffins
• Blueberry Lemon Oatmeal Cups

Apps & Snacks

• Frozen Blueberry Chocolate Nut Clusters
• Blueberry Lemon Energy Bites
• Blueberry Charcuterie Board
• Blueberry Ricotta Bruschetta

Salads & Mains

• Blueberry Peach Burrata Salad
• Blueberry Sweet Potato Greens & Grains Bowl

Desserts

• Mini No Bake Blueberry Cheesecakes
• Blueberry Shortbread Bars

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

The post Fresh Blueberry Recipes to Make All Summer Long appeared first on Once Upon a Pumpkin.

I love traveling but it quickly becomes no fun when I don’t feel my best (aka my digestion is off) or come home with a cold. These healthy travel snack ideas will help you fuel you up for any adventure, plus, they’re packed with the good nutrition you need to feel your best while traveling.

I’m sure there will be no shortage of delicious where ever you’re going, however it’s important to pack some strategic, nutrient dense snacks for planes, trains and all those other moments when you just need something in between meals.

I was also recently quoted with my picks for the best things for a quick travel breakfast in this Huffington Post article “Best Breakfast Foods To Eat When You’re Traveling, And Why It Matters.”

Healthy Airport Dining Options

Being hangry with a delayed flight and limited food options is no way to kick off a trip or vacation. While you can’t control what curveballs might come your way while traveling, you can control what snacks you pack to have on hand for any travel situation! A little planning a head of time to pack snacks is to key to fueling up and feeling your best while traveling.

Airports have definitely come a long way when it comes to food choices. At O’Hare airport there are a few different local Chicago restaurants and a couple of Cibo Express locations throughout the airport that stock many of the snacks on my list of healthy travel snacks below and I know a lot of other airports are expanding their options which is great.

4 Key things to Look For in a Healthy Travel Snack

1. Protein Content

Snacks with protein take longer for our body to digest vs. carbs. That’s the reason eating a snack that is all carbs doesn’t work to keep us full for that long. Packing high protein snacks will help ensure that the snack will keep you fuller for longer and fueled up for travel and activities.

2. Fiber Content

When you’re reading a nutrition label check the fiber content. Why? Fiber helps to keep us fuller for longer and is needed for healthy digestion. I would say it’s even more important while traveling because long flights and adjusting to new time zones can mess with our digestion and cause constipation.

To prevent constipation while traveling make it a point to incorporate fibrous foods like fruits, veggies and nuts and seeds. And for packaged snacks, anything above 3 grams of fiber is considered a good source of fiber, and 5 or more is considered “high in fiber”.

3. Sugar Content

Sugar content will vary from snack to snack. Fruit, veggies and dried fruits contain natural sugars, whereas some packaged snacks can contain a lot of added sugar. Bars are notorious for their sugar content, which is why you want to pick ones that are lower in sugar and contain protein and fiber.

4. Portability

Simple, mess free and easy to pull out of your bag when you’re running from gate to gate! This is a must for snacks which is why I like all of packaged items on the list below or packing fruits/veggies from home in a reusable stasher bag!

21 Dietitian Approved Healthy Travel Snacks

These 20 dietitian approved travel snacks include ones that are high in protein, low in sugar, gluten-free, dairy-free, paleo-friendly options. They’re easy to stash in your bag and take with you whenever your travels take you!

1. Nut Butter Packets
2. Purely Elizabeth Individual Oatmeal Cups or Plain Oatmeal Packets
3. CHOMPS Meat Sticks
4. KIND Zero Added Sugar Bars
5. That’s It Fruit Bars
6. Simple Mills Almond Flour Crackers Snack Packs
7. Nuts or Low-Sugar Trail Mix
8. Pumpkin Seeds
9. Portable Fruit & Veggie Slices
10. Olive Pouches
11. Dried Fruit
12. Air Popped Popcorn
13. Hard-Boiled Eggs
14. Ella’s Flats
15. Low Sugar Yogurt
16. Homemade Wrap/Sandwich
17. Low Sugar Granola
18. Nut Butter Stuffed Dates
19. Roasted Chickpeas
20. Baked Cheese Crisps
21. Tuna Pouches

1. Nut Butter Packets

A good source of plant-based protein and fat for staying power, I love stashing these in my bag for a quick snack. Pair with a piece of fruit or add to oatmeal to make it a bigger snack / smaller meal.

2. Purely Elizabeth individual oatmeal cups or plain oatmeal pouches

Great for breakfast or a snack in between flights, oatmeal will give you extra fiber (extra important for digestion when you’re off your routine!) Get plain pouches and add your own fruit and nut butter or opt for these from Purely Elizabeth that are low in sugar and high in fiber.

3. CHOMPS meat sticks

A great on-the-go source of protein that you can eat while walking, each stick has 9-10 grams of protein per stick, no added fillers and no added sugar — it doesn’t get much better than that! They’re also gluten free, dairy free, AIP friendly, whole30 approved and low carb.

4. KIND Zero Added Sugar Bars

With around 7 grams of fiber per bar and 5 grams of protein these are a no brainer to stash in your bag for any type of travel. I love the caramel almond sea salt flavor!

5. That’s It Fruit Bars

Made from fruit, these bars are a good option to pair with a snack that contains protein like nuts or a meat stick for a well rounded snack that’s bright and flavorful from the fruit bar.

6. Simple Mills almond flour crackers

These are my favorite crackers because they’re made with nutrient dense ingredients and nothing artificial. They’re gluten free and perfect for pairing with any kind of dip or hummus.

7. Nut packets or low-sugar trail mix

Think pistachios, almonds, or walnuts. You can find Wonderful Pistachios at most airports and I really like these pistachio snack packs that are easy to stash in any purse.

Trail mix is another great option, but be sure to check the ingredient label as many contain added sugars and extra oils. If you have the time, throw one together at home with nuts and seeds!

8. Pumpkin Seeds

Pumpkin seeds are a good source of plant-based protein, fiber and magnesium. Magnesium also known as the calming mineral can help with calmness and relaxation which we could all use while traveling, you know?!

9. Portable Fruit & Veggie Slices

Think apple slices, berries, or a banana. Cut them up ahead of time and store in a stasher bag to snack on in flight or in any other on-the-go travel situation. Prepare some carrots, celery, or pepper slices in a bag ahead of time to snack on on-the-go.

10. Olive Pouches

If you love a salty snack these olive pouches are perfect plus they’re a good source of healthy fat. Pair with crackers and cheese for the start of an adult lunchable.

11. Dried Fruit

Think dried mango, apple rings, prunes, unsweetened banana chips. Here again it’s important to look at the label because there can be added sugar included. Dried fruit is sweet enough as is, so just make sure you see one ingredient (the fruit) only! Target has a great selection of dried fruit from their Good & Gather line.

12. Air Popped Popcorn

Popcorn contains about 3 grams of fiber and 3 grams of protein per serving depending on the type and is another easy one to pack to satisfy the taste for something a little salty. I like these individual bags from Pipcorn.

13. Hard-Boiled Eggs

Eating hard-boiled eggs on a plain might be controversial (!!) but if you’re in a travel situation where you feel like you can bust them out, go for it because they’re a great source of protein (around 7 grams per large egg) and other essential vitamins and minerals like vitamin D and B vitamins to help you feel your best.

14. Ella’s Flats

Getting enough fiber while traveling can be hard, plus it’s normal for our digestion to be off after a long flight, little sleep and time zone changes. These high fiber seed crackers are great to have on hand when travel constipation strikes. Dress them with hummus or avocado for a good high fiber snack.

15. Low Sugar Yogurt

Grab this on the other side of security (yogurt is not TSA approved) and opt for one that’s low in sugar and contains simple ingredients like siggi’s or fage.

16. Homemade Wrap/Sandwich

This is one of the best ways to make sure you have a snack/meal that is balanced and will keep you full for most of your travel. I recommend using a whole-grain bread, adding a source of protein like turkey, a veggie or two, and hummus.

17. Low Sugar Granola

Granola can make for a good snack but it’s important to be aware that many are packed with added sugar. I love Purely Elizabeth granola because it’s lower in sugar than most.

18. Nut Butter Stuffed Dates

Dates make for a great travel snack because they’re high in fiber and easy to take on-the-go. Opt for pitted dates, and fill with almond or peanut butter for a balanced snack with staying power.

19. Roasted Chickpeas

A good snack that contains plant-based protein and fiber if you’re sick of nuts are roasted chickpeas. They’re also easy to make at home, so you can make a big batch and share with your travel partner.

20. Baked Cheese Crisps

With 9 grams of protein per serving, these baked cheese crips are a fun snack with staying power. Perfect to pair with a meat stick for a savory snack situation or toss into a homemade trail mix for some flavor and texture diversity.

21. Tuna Pouches

I recently discovered these very inexpensive and convenient tuna pouches that make for a great pantry staple and travel snack. Pair with some crackers for a quick, protein packed snack (15 grams of protein per pouch!) and I didn’t find that these omitted a fishy smell when opened so that’s a plus!

High Protein Snacks for Travel

Out of all of these snacks, if you’re looking specifically for higher protein snacks for travel (or at least more than 5g per serving), I recommend the following:

• CHOMPS meat sticks
• Baked Cheese Crisps
• Roasted Chickpeas
• Pistachio Packets
• Tuna Pouches
• Pumpkin Seeds
• Hard-Boiled Eggs
• Low Sugar Yogurt
• Homemade Wrap/Sandwich

More Healthy Snack Suggestions

• 25 Healthy Road Trip Snacks Nutritionists Swear By
• Best Protein Packed Snacks for Women
• 20 Healthy Dairy-Free Snacks Approved By Dietitians
• 13 Healthy Crackers Approved By Dietitian

Hydration Essentials for Healthy Travel

• Electrolyte packets. For international travel, I recommend one packet per day plus a couple extra. I cannot stress enough how important it is to travel with these to help prevent dehydration and in case you start to not feel good while traveling. The European sun is no joke in the summer and when you’re walking around all day dehydration can definitely happen. I recommend this brand and this brand.

• Empty Water Bottle. BYO bottle to refill at the airport to help with hydration. Sometimes it’s hard to drink enough water especially after a long flight and when your first adjusting to a new time zone so having a water bottle with you is a great way to help keep hydration up.

This post contains affiliate links which means I may get a commission if you click one of the links and end up buying something.

This article has been updated and edited. Originally Posted: June 20, 2019

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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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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

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June is Alzheimer’s and Brain Health Awareness Month , and I’m excited to partner with the U.S Highbush Blueberry Council to create this perfect summer recipe. Plus, I’ll be sharing more information on blueberries and brain health.
I always have a carton of blueberries in my fridge or a bag in my freezer because they’re so versatile, nutritious, and not to mention, easy to reach for and snack on! Both fresh and frozen blueberries contain beneficial vitamins and minerals.

What’s cool about these no bake blueberry nut clusters is that they satisfy your cravings for something sweet, salty, and crunchy all in one! Easy to make and the perfect thing to reach for when you’re trying to beat the summer heat.

Blueberry Nutrition

One serving, or a cup of blueberries contributes essential nutrients including vitamin C, vitamin K, manganese, and phytonutrients called polyphenols.

Good source of vitamin C: Vitamin C is an antioxidant that helps the immune system work properly and helps protect cells from damage caused by free radicals.

Good source of dietary fiber: Blueberries contain 3.6 grams of fiber per serving. Fiber aids in digestion and makes you feel fuller faster. Most of us are not getting enough fiber, so adding more blueberries to you diet in fun ways is an easy way to boost your fiber intake, too.

Blueberries & Brain Health

June is Alzheimer’s and Brain Health Awareness Month and while it’s great to eat blueberries year-round for their health benefits, this month is the perfect time to emphasize adding them to your breakfast, snacks, and meals in a variety of different ways.

We continue to learn so much about the health benefits of blueberries, and a growing body of scientific evidence is currently examining how blueberries can be a part of eating patterns to support brain health, especially as part of an overall healthy lifestyle.1-4

I know, we as millennials, don’t often think about our brain health, but it is important to think about it not only in terms of setting a solid foundation for our own health, but the health of our older relatives, friends, and parents. Diseases like Alzheimer’s and dementia are common in adults 65 and older and the risk increases with age. Sharing a blueberry treat with those older and wiser than us or simply encouraging them to add blueberries to their grocery list is a no brainer, and something I plan to do with my parents!

This treat packs double the goodness with the help of blueberries and walnuts.

Ingredients for Frozen Blueberry Chocolate Nut Clusters

• Fresh blueberries – both fresh and frozen blueberries contain beneficial vitamins and minerals.
• Walnuts – research suggests that walnut consumption may be associated with cognitive function. And, substantial research supports the inclusion of walnuts in healthy eating patterns that support cardiovascular health. In fact, supportive but not conclusive research shows that eating 1.5 ounces per day of walnuts, as part of a low saturated fat and low cholesterol diet and not resulting in increased caloric intake, may reduce the risk of coronary heart disease.
• Almonds
• Cashews
• Dark chocolate / milk chocolate / white chocolate chips – choose dairy-free chocolate to keep this recipe dairy free, if desired.
• Unsweetened shredded coconut flakes
• Pumpkin seeds – pumpkin seeds are a good source of magnesium, fiber and plant-based protein.
• Sea salt

How to Make Blueberry Nut Freezer Clusters

Making no-bake blueberry nut clusters is super easy. Simply combine fresh blueberries with your nuts of choice in a bowl and gently mix together until combined. I suggest walnuts, almonds and cashews but you can use whichever you have on hand.

Line a plate that will fit into your freezer with parchment paper and scoop a cluster of a few blueberries and a couple of nuts on to the parchment paper. Smoosh it together so that everything is touching or slightly on top of each other.

Melt the chocolate of your choice in a microwave safe bowl. I recommend melting in increments of 20 seconds, mixing after each time. Use a fork to drizzle the chocolate on top of the blueberry nut cluster making sure to cover each berry and nut so that everything sticks together.

While the chocolate is still melted on top of the cluster, sprinkle shredded coconut flakes and add a couple of pumpkin seeds, along with a pinch of salt. Place clusters in the freezer for at least two hours or overnight to harden

When you’re ready to enjoy, simply pull a cluster out of the freezer and eat! Store clusters in a covered container or bag in the freezer for up to three months.

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Easy Ways to Add a Boost of Blue to your Day

• Add blueberries to your breakfast: Think smoothies, oatmeal, pancakes or on top of toast.
• Snack on a handful of blueberries: Make your own trail mix with dried blueberries, nuts and chocolate chips
• Bake with blueberries: Whip up a batch of pumpkin blueberry muffins to share with a friend.

Print

Blueberry Chocolate Frozen Nut Clusters

Course nutritious treats

Cuisine American

Keyword blueberry nut clusters

Author Maggie Michalczyk, RDN

Ingredients

• 1 cup fresh blueberries
• 1 cup almonds
• 1 cup walnuts
• 1 cup cashews
• ½ cup dark milk or white chocolate chips
• ¼ cup unsweetened shredded coconut
• 2 tbsp. pumpkin seeds pepitas
• pinch of salt

Instructions

• Line a plate (or something that fits into your freezer) with parchment paper. Set aside.
• In a medium-sized bowl combine blueberries, almonds, walnuts, and cashews. Gently mix together to combine and scoop out about a 2 tbsp. sized cluster of berries and nuts on the parchment paper. Make sure each blueberry and nut is touching the other so that the cluster stays together once frozen.
• In a microwave safe bowl, heat the chocolate. Heat in increments of 20 seconds and stir between each time period until melted.
• Use a fork to drizzle the melted chocolate over the entire cluster and sprinkle with shredded coconut flakes, pumpkin seeds, and a pinch of salt.
• Repeat with remaining blueberries and nuts. Freeze for at least two hours.
• Store covered in the freezer for up to three months.

More blueberry recipes you’re sure to love!

• Blueberry lemon energy bites 
• Mini no bake blueberry cheesecakes 
• Blueberry sweet potato greens and grains bowl 
• Blueberry brioche French toast 
• Blueberry shortbread bars 

References

¹Travica N, D’Cunha NM, Naumovski N, Kent K, Mellor DD, Firth J, Georgousopoulou EN, Dean OM, Loughman A, Jacka F, Marx W. The effect of blueberry interventions on cognitive performance and mood: A systematic review of randomized controlled trials. Brain Behav Immun. 2020; 85:96-105. 

²Bowtell JL, Aboo-Bakkar Z, Conway ME, Adlam AR, Fulford J. Enhanced task-related brain activation and resting perfusion in healthy older adults after chronic blueberry supplementation. Appl Physiol Nutr Metab. 2017; 42(7):773-779. 

³Krikorian R, Shidler MD, Nash TA, Kalt W, Vinqvist-Tymchuk MR, Shukitt-Hale B, Joseph JA. Blueberry supplementation improves memory in older adults. J Agric Food Chem. 2010, 58:3996-4000. 

⁴Wilhelmina Kalt, Aedin Cassidy, Luke R Howard, Robert Krikorian, April J Stull, Francois Tremblay, Raul Zamora-Ros, Recent Research on the Health Benefits of Blueberries and Their Anthocyanins, Advances in Nutrition, Volume 11, Issue 2, March 2020, Pages 224–236

⁵Poulose SM, Miller MG, Shukitt-Hale B. Role of walnuts in maintaining brain health with age. J Nutr. 2014 Apr;144(4 Suppl):561S-566S.

⁶U.S. Food and Drug Administration. (2004, March 9). Qualified Health Claims: Letter of Enforcement Discretion – Walnuts and Coronary Heart Disease (Docket No 02P-0292). http://wayback.archive-it.org/7993/20171114183725/https://www.fda.gov/Food/IngredientsPackagingLabeling/LabelingNutrition/ucm072910.htm 

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

I wanted to create an easy gluten-free recipe with gluten-free oats that works for a quick snack or addition to breakfast. Enter these gluten-free blueberry banana oat muffins that are made with simple ingredients that I’m betting are already in your pantry. 

Oats are definitely a staple of mine and something I recommend everyone have a canister of in their pantry because they can be used in so many different ways. One common misconception is that people who follow a gluten-free diet can’t eat oats — the good news is you definitely can! 

Let’s chat for a second about why people following a gluten-free diet need to buy a special type of oat. 

Oats are naturally gluten free but may not be safe for people with gluten sensitivities or Celiac Disease because oats may come in contact with wheat, rye and barley at the farm, in storage, or during transportation. 

Looking for specially marked packages of oats like Quaker Gluten-Free Quick 1-Minute Oats and Quaker Gluten Free Instant Oatmeal (look for specially marked packaging) is a great way to ensure you’re getting the gluten-free goodness of oats. With over 140 years of milling experience, Quaker’ team of experts developed a breakthrough cleaning system to sort and clean oats to ensure that Quaker Gluten Free Oats can be enjoyed and trusted by those leading a gluten free lifestyle.

Ingredients for Gluten-Free Blueberry Banana Oat Muffins: 

Note: To keep the muffins gluten free, all ingredients must be gluten free.

• Quaker Gluten-Free Quick 1-Minute Oats 
• bananas
• eggs
• cinnamon
• ground flax seed 
• salt
• unsweetened almond milk 
• honey
• vanilla extract 
• blueberries

Print

Gluten-Free Blueberry Banana Oat Muffins

Gluten-free blueberry banana oat muffins are made with gluten-free oats, ripe bananas, blueberries and are naturally sweetened with honey. They make for a delicious, on-the-go breakfast time muffin or snack.

Course nutritious treats

Cuisine American

Keyword gluten free blueberry banana oat muffins

Prep Time 10 minutes minutes

Cook Time 8 hours hours 10 minutes minutes

Servings 12 servings

Author Maggie Michalczyk, RDN

Ingredients

• ¾ cup banana mashed
• 2 eggs
• ⅔ cup unsweetened almond milk
• 2 tbsp of honey
• 2 tsp. vanilla extract
• 2 cups Quaker Gluten-Free Quick 1-Minute Oats
• 1 tbsp. cinnamon
• 1 tbsp. ground flax seed
• ¼ tsp. salt
• 1 cup fresh blueberries

Instructions

• Preheat the oven to 400 degrees F and spray a muffin pan with cooking spray or line with lines.
• In a medium sized bowl mash the banana and add eggs, almond milk, honey and vanilla extract. Mix together until well combined. 
• Add the oats, cinnamons, ground flax seed, and salt. Stir together and let sit for 3-4 minutes. Fold in the blueberries, reserving about 2 tbsp. for sprinkling on top. 
• Use an ice cream scoop to portion the batter into the muffin pan. Sprinkle 2-3 blueberries on top of each cup. 
•  Bake for 18-20 minutes until each of the oat cups is set. 
• Remove from the oven, let cool and enjoy! Store in the fridge for 3-4 days

Notes

To keep the muffins gluten free, all ingredients must be gluten free.

more oat recipes you’re sure to love:

• honey oat blueberry banana bread
• peachy oat crisp
• birthday cake oatmeal pancakes
• almond butter & jelly overnight oats

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Little drops of sunshine was the first thing that came to mind when I thought about naming these cookies. They’re cheery to look at and even more fun to eat! The cookie base is a simple gluten free peanut butter cookie (it goes with the lemon really nicely!) that is topped with a super simple lemon curd.

I love tart treats infused with lemon and lime and I had never made lemon curd before, which is how these cookies came to be. Plus if you’re following along on Instagram then you know this week is egg week and both cookies and lemon curd require eggs!

Not only do I always have a carton of eggs in my fridge for making meals and snacks with, but also of course for baking! And if you’re already like yes, the flavors of these cookies are my jam, be sure to check out this recipe for lemon banana bread — I know you’ll love it too!

Ingredients for lemon thumbprint cookies

for the cookies:

• egg
• peanut butter
• maple syrup or honey
• blanched almond flour
• baking soda
• salt
• cinnamon

for the easy lemon curd:

• eggs
• lemons
• sugar
• butter
• salt

equipment/ utensils:

• hand or stand mixer
• mixing bowls
• cookie scoop
• cookie sheet
• 2-quart saucepan

Print

Lemon Thumbprint Cookies

Gluten free lemon thumbprint cookies are easy to make with lemon curd and have a bright and tangy flavor in each bite! 

Course nutritious treats

Cuisine American

Keyword lemon thumbprint cookies

Prep Time 30 minutes minutes

Cook Time 8 hours hours 10 minutes minutes

Servings 10 -12 cookies

Author Maggie Michalczyk, RDN

Ingredients

• for the cookies:
• 1 egg
• 1/2 cup creamy unsweetened peanut butter
• 1/4 cup maple syrup
• 1 tsp. vanilla extract
• 1/3 cup blanched almond flour
• 1/2 tsp. baking soda
• 1/2 tsp. cinnamon
• pinch of salt
•  
• for the lemon curd:
• zest of 3 lemons
• 1 1/2 cups sugar
• 8 tbsp. unsalted butter room temperature
• 4 eggs
• 1/2 cup lemon juice about 3 lemons
• 1/8 tsp. kosher salt

Instructions

• Start by making the lemon curd. Add sugar and lemon zest to a food processor or high-speed blender. Blend until combined (it will smell super citrusy!).
• Cream the room temperature butter. Add the sugar and then add the eggs in one at a time mixing between each addition. Lastly add the lemon juice and salt and mix together until just combined. 
• Transfer the lemon mixture to 2-quart saucepan and cook over low heat until thickened, stirring constantly. When you have your first bubble and the mixture is a lot thicker than what you started with, you’ll know it’s done.
• Set aside to let cool.
• In medium bowl combine egg, peanut butter, maple syrup, vanilla extract, almond flour, baking soda, cinnamon and salt. Mix until well combined.
• Refrigerate for 10 minutes and preheat the oven to 350 degrees F. Line a baking sheet with parchment paper.
• Use a cookie scoop to portion out the dough. Roll it into balls and gently flatten it out with your palm just a little. 
• Bake for 10-12 minutes until the cookies are set.
• Remove from oven and use the back of a 1/2 tbsp. to make “thumbprints” in the middle of each cookie. Once the cookies are cooled spoon a little lemon curd on top of each one. 
• Store leftover lemon curd and cookies in the fridge for up to a week. 

Notes

This lemon curd recipe was adapted from FoodNetwork.com and makes for a delicious topping to many other baked goods and even toast or an English muffin! 

more lemon recipes you’re sure to love

• honey lemon banana bread (GF)
• pink lemonade bars (GF)
• lemony asparagus pasta
• lemon dill salmon cakes

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