Dirty Horchata Protein Smoothie

It’s been a minute since my last post. I’ve been really busy with moving and I just haven’t had the perfect moment to start developing recipes again. Recently I decided to stop waiting for perfect, and to work with what I have right now. That does mean that the process is a little bit harder, but making recipes, like this dirty horchata protein smoothie, and sharing them with you is something that brings me joy, so it’s worth it.

Because of the move, I have to forego my usual festivities around this time of year. That makes me really sad, but it’s very impractical to do a bunch of holiday decorating in the middle of moving. That doesn’t mean I can’t enjoy my favorite holiday treats, though.

When Unicorn Superfoods announced their newest protein powder flavor, I had to get back into my love for cinnamon, just in time for the holidays. Naturally, I made a big batch of horchata to play around with and add into everything. This horchata recipe goes so well with their new Cinnamon Dusted Churros flavor, so I had to find a way to combine the two. It’s also amazing on its own.

While this recipe is a little bit involved for a smoothie, the horchata can be stored in the fridge for up to a week and you can add it into so many things throughout every day (or just enjoy it on its own). I will be sharing more of my favorite ways to use this horchata but right now, I can’t get enough of this smoothie.

The combination of coffee, horchata, and the cinnamon-y protein powder makes for a very delicious way to get some morning caffeine. I added in some chia seeds for more fiber and omegas, and banana for sweetness, creaminess, and potassium.

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Dirty Horchata Protein Smoothie

Yield: 1

Author: Dahlia Dei

Prep time: 5 MinCook time: 1 MinInactive time: 12 HourTotal time: 12 H & 6 M

This cinnamony treat delivers the perfect coffee and cinnamon hit to start your morning off right...

Ingredients

Dirty Horchata Protein Smoothie

• 1/2 cup horchata (recipe below)
• 1/2 cup milk of choice
• 1 shot espresso
• 1/2 cup frozen banana
• 1/2 cup ice cubes
• 1 teaspoon chia seeds
• 1 serve Unicorn Superfoods Cinnamon Dusted Churros Protein Powder
• 1/4 teaspoon cinnamon
• A pinch of salt

Horchata

• 1/2 cup jasmine rice
• 1 cinnamon stick
• 1-2 dates, for sweetness
• 1/2 tablespoon vanilla bean paste
• 1 cup almond milk
• 2 cups water
• A pinch of salt

Instructions

For the smoothie

1. In a blender, combine all of the ingredients and blend until well combined.
2. Serve and garnish with a cinnamon stick, enjoy!

For the Horchata

1. Soak the rice and the cinnamon stick in some water. Cover and refrigerate, allowing to soak overnight.
2. Once the rice and cinnamon have finished soaking, drain the water and transfer rice and cinnamon to a blender. Blend with almond milk and dates, until the rice and cinnamon stick turn into a powder.
3. Strain the liquid with a fine-mesh strainer or cheesecloth, then return to the blender and add the water, vanilla extract, and salt. Blend one more time.
4. Transfer to a jug and store in the fridge for up to a week.

Notes

• This Horchata recipe is not traditional, but it is dairy-free and refined sugar-free, you can substitute it with your own recipe if you have one you love.
• This recipe makes about four serves of horchata and one serve of protein smoothie.
• You can soak the rice and cinnamon for a minimum of four hours and up to two days, the longer it soaks, the stronger the cinnamon will taste.
• You can use any rice you like in this recipe, my favorite is jasmine. I personally would avoid basmati, as it has a strong taste, but playing around with different kinds of long-grain rice can be a fun way to find your favorite way to make horchata.
• If you don't have an espresso machine, substitute the espresso with about 30ml of your favorite coffee.

Recommended Products:

PLANT PROTEIN - CINNAMON DUSTED CHURROS

Nutrition Facts

Calories

323.91

Fat

7.4

Sat. Fat

1.46

Carbs

41.45

Fiber

7.18

Net carbs

34.26

Sugar

25.57

Protein

24.56

Sodium

497.08

Cholesterol

0

Nutritional info will differ based on type of horchata used, this data assumes the smoothie is made with the refined-sugar free, dairy-free horchata recipe provided.

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Honey Lavender Iced Latte

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Tiramisu Overnight Oats

https://dahliadei.com/recipes/dirty-horchata-protein-smoothie

horchata, smoothie, protein smoothie, protein shake, cinnamon, churros

drink, snack

American, Smoothie

Did you make this recipe?

Tag @dahliadei_wellness on instagram and hashtag it # dahliadei

Black Forest Chocolate Cake Smoothie Bowl

As the weather starts to change again (which I am very sad about because I missed nearly all winter in Australia because I was visiting my family), you crave cold things with warm flavors sometimes. Like tiramisu gelato and amaretto cherries. This is that. This is my love for cherry and almond flavored anything in a sweet frozen treat. Even better, this treat is a balanced meal that’s high in protein and wonderful fats from the avocado and nut butter. For more protein, though, you can add a chocolate protein powder, or, my go-to, collagen powder.

I wanted to address the elephant in the room. I know many of us don’t love banana in smoothies and smoothie bowls that aren’t all about banana. I get it, it can be really overpowering. That being said, it’s an amazingly creamy and sweet frozen fruit, and it just can’t even come close to dominating in here under all that rich flavor from the chocolate and the almond. Frozen cherries add a bright tartness that cuts through the sweetness and the richness, and all the yummy fats from the nut butter and the avocado make this even creamier and even more frozen-custard like.

This is probably my new favorite way to make a smoothie bowl and I find it so satisfying too. The only two ingredients that might not be staples in your kitchen are the frozen cherries and frozen avocado. It’s worth stocking your freezer with some just to whip this up, basically year-round. Pair it with a delicious vanilla yogurt and some stewed frozen cherries and you have a decadent dessert that doubles as a nutritious meal!

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Black Forest Smoothie Bowl

Yield: 1

Author: Dahlia Dei

Prep time: 10 MinTotal time: 10 Min

This chocolate-cherry smoothie bowl is the ultimate breakfast, snack, or dessert for those days when you're craving something rich and chocolatey...

Ingredients

• 1 cup frozen cherries
• 1 cup frozen banana
• 1/4 cup frozen avocado
• 1/2 cup frozen cauliflower rice
• 1 tablespoon cashew or almond butter
• 1 teaspoon vanilla bean paste or essence
• 1/4 teaspoon almond essence
• 2 tablespoons dutch process cocoa powder
• 1/4 - 1/2 cup milk of choice, unsweetened vanilla almond milk preferred

For the vanilla yogurt

• 2 tablespoons plain yogurt of choice
• 1/2 teaspoon honey
• 1/2 teaspoon vanilla bean paste or essence

Instructions

1. In a blender, combine the frozen cherries, banana, avocado, and cauliflower, as well as the nut butter, vanilla, almond essence, cocoa powder, and a small amount of milk. Gradually add in more milk as needed to blend everything together but still maintain a thick and creamy texture.
2. Once everything is well combined, transfer the smoothie into a bowl, and top with vanilla yogurt and some stewed frozen cherries, and enjoy!

Nutrition Facts

Calories

501.06

Fat

19.31

Sat. Fat

3.47

Carbs

81.97

Fiber

16.59

Net carbs

65.39

Sugar

47.95

Protein

12.61

Sodium

131.15

Cholesterol

5.2

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https://dahliadei.com/recipes/black-forest-chocolate-cake-smoothie-bowl

summer, german, italian, amaretto, cherry, black forest, chocolate cake, smoothie bowl, autumn

dessert, snack, breakfast

American, German

Did you make this recipe?

Tag @dahliadei_wellness on instagram and hashtag it # dahliadei

Tropical Green Smoothie Bowl

We’re nearing the end of our six weeks of smoothie bowls. This has been a very fun and very yummy project. I’m enjoying doing these 6-week series as a fun way to populate the recipe section of the blog. This week, I translated one of my go-to smoothies into a smoothie bowl. I love green smoothies but, a lot of the time, the flavor is lacking. That’s why this one’s my favorite, because it’s full of so much spinach (and you could add in some kale too!) but it also tastes like the perfect tropical treat.

This is similar to my ocean bowl recipe from a few weeks ago. They have similar summery vibes, the perfect summer duo. With mango and passion fruit as key ingredients in both, but they do diverge in other ways. They’re each a unique experience, honestly, but if you liked one you’ll love the other!

This one has a lot of goodness in all the chlorophyll from the greens powder or matcha, and the leafy greens. You could also add in some spirulina for an extra boost. Then for even more flavor and goodness, there’s coconut water for hydration, frozen coconut for fiber, potassium-rich mango and banana, and passion fruit for antioxidants. Flavor and nutrient-wise, this is the perfect summer smoothie bowl—add in your favorite protein powder (I recommend flavorless collagen) and some frozen cauliflower to make this an even more well-rounded breakfast!

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Tropical Green Smoothie Bowl

Yield: 1

Author: Dahlia Dei

Prep time: 10 MinTotal time: 10 Min

This delicious green smoothie bowl is a tropical delight perfect for a warm summer morning...

Ingredients

• 1 cup frozen mango
• 1/2 cup frozen coconut
• 1/4 cup frozen banana
• 3-4 passion fruits
• 1 large handful of spinach
• 1 teaspoon greens powder or matcha powder
• 2 teaspoons Tropicana blend (optional)
• 1/4-1/2 cup coconut water

Instructions

1. In a blender, combine the frozen mango, coconut, banana, and the pulp of two or three passion fruits, as well as a little bit of coconut water. Gradually add in more coconut water as needed to blend everything together but still maintain a thick texture.
2. Once everything is well combined, transfer the smoothie into a bowl, and top with the remaining passion fruit, and some shredded coconut, and enjoy!

Nutrition Facts

Calories

292.28

Fat

15

Sat. Fat

12.35

Carbs

42.7

Fiber

8.54

Net carbs

34.16

Sugar

32

Protein

4.38

Sodium

96.73

Cholesterol

0

Nutritional information excluding toppings.

Similar Recipes

Berry Smoothie Bowl

Mint Chocolate Chip Smoothie Bowl

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https://dahliadei.com/recipes/tropical-green-smoothie-bowl

Summer, tropical, smoothie, coconut, Caribbean

breakfast, snack, dessert

American

Did you make this recipe?

Tag @dahliadei_wellness on instagram and hashtag it # dahliadei

Lemon Poppy-Seed Smoothie Bowl with Honey Vanilla Yogurt

Lemon poppyseed is such an underrated flavor. I love anything citrus poppyseed: orange poppyseed muffins, lemon poppyseed cake, lemon blueberry poppyseed baked oats, and this smoothie bowl. It’s such a refreshing spring and summer flavor. Lemony desserts that balance out the tartness and zest of lemon with the warmth of vanilla are peak summer to me. Lemon and vanilla is the Amalfi Coast and Sicily.

For my birthday one year, my best friend made me a gorgeous lemon poppyseed birthday cake. She decorated it with the most delicious vanilla buttercream and candied lemons. So, for this smoothie bowl, I turned to that cake for inspiration. For the cake, of course I had to recreate that delicious sweet, sour, and zesty flavor in my smoothie bowl base. A peeled frozen lemon combined with some sweet frozen fruit, vanilla bean paste, and lemon zest did the trick. Next, I wanted a substitute for the buttercream: delicate, floral, sweet, and full of flavor. I knew I had to pair this bowl with a honey vanilla yogurt.

I quickly candied some lemon slices for this bowl. It wasn’t much effort, but it was still more effort than I’d normally want to go through for a smoothie bowl. The good news is that candied lemons last for about two weeks in the fridge if you keep them stored in an airtight container.

To make the candied lemons, I started by combining equal parts sugar and water in a saucepan and brought the mixture to a boil. I sliced half a lemon into thin slices, then added them into the syrup, along with the juice of the remaining half of the lemon. Then, I just simmered the lemon slices for about 15 minutes, turning them as needed. Once the lemons were done, I left them to cool on some parchment paper as I made the rest of the smoothie bowl.

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Lemon Poppyseed Smoothie Bowl

Yield: 1

Author: Dahlia Dei

Prep time: 15 MinTotal time: 15 Min

This bright lemony smoothie bowl tastes like a lemon meringue pie ice cream, combining zesty lemon and warm vanilla for the perfect summer treat...

Ingredients

• 2 frozen bananas (or one cup)
• 2/3 cup frozen mango
• 1/4-1/2 a lemon
• 1/2 teaspoon lemon zest
• 1/4 to 1/2 cup milk of choice
• 1 teaspoon vanilla essence
• 2 tablespoons plain yogurt of choice
• 1/2 teaspoon honey
• poppy seeds
• blueberries
• candied lemon (optional)

Instructions

1. Zest a lemon, then peel and segment it. Freeze the zest and segments for at least 3 hours.
2. Combine the yogurt, 1/2 teaspoon of vanilla essence, and honey in a bowl and set aside.
3. In a blender, combine the frozen bananas, frozen mango, 1/4 of the frozen lemon, lemon zest, 1/2 teaspoon vanilla essence, and some of the milk. Gradually add in more milk as needed to blend everything together but still maintain a thick texture.
4. Once everything is well combined, taste the smoothie and add in another 1/4 of the frozen lemon if needed/desired.
5. Transfer the smoothie into a bowl, and top with the vanilla yogurt, blueberries, and candied lemon, and enjoy!

Nutrition Facts

Calories

359.67

Fat

4.98

Sat. Fat

2.33

Carbs

78.57

Fiber

8.02

Net carbs

70.56

Sugar

52.07

Protein

6.88

Sodium

45.6

Cholesterol

12.52

Nutritional information excluding toppings like blueberries and candied lemon.

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Did you make this recipe?

Tag @dahliadei_wellness on instagram and hashtag it # dahliadei

Mint Chocolate Chip Smoothie Bowl

Bringing you a polarizing smoothie bowl this week. Mint and chocolate is not a combo that appeals to everyone, but if you do enjoy it, this is a refreshing break from the standard smoothie bowl flavors. Nothing wrong with a berry flavored bowl, or a tropical one, but every once in a while, something chocolatey and dessert-y is very welcome.

This smoothie bowl is not banana-free, for those of you who find banana to be very overpowering in a smoothie bowl. Because of the mint in this, the banana isn’t super noticeable in this. I would try it as is, and if you still don’t love the banana, swap it for some mango.

As with all smoothie bowls, use as many frozen ingredients as possible and go easy on the water. A good blender is recommended, and if your blender doesn’t come with a tamper, take a break every once in a while to smoosh everything down with a spoon. It’s a little bit of effort without the tamper, but it’s still worth it.

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Mint Chocolate Chip Smoothie Bowl

( 0 reviews )

Yield: 11x2x3x4x5x

Author: Dahlia Dei

Prep time: 10 MinTotal time: 10 Min

This delicious smoothie bowl is full of healthy fats and fiber for a fresh flavorful start to your day...

IngredientsUSMetric

• 1/4 cup frozen avocado
• 1 cup frozen banana
• 1/4 cup frozen cauliflower
• 1 handful spinach
• 1 handful mint leaves
• 1 teaspoon vanilla bean paste or extract
• A small splash of peppermint essence (optional)
• 1 teaspoon matcha powder (optional)
• 1-2 tablespoons cocoa nibs
• 1/4 to 1/2 cup water, as needed

Instructions

1. In a blender, combine the avocado, banana, cauliflower, spinach, mint, vanilla, half the cocoa nibs, and the optional ingredients if using.
2. Blend until everything is well combined, adding water only as needed for a thick consistency.
3. To serve, top with the remaining cocoa nibs and garnish with mint leaves. Enjoy!

Nutrition Facts

Calories

305.02

Fat

11.52

Sat. Fat

4.62

Carbs

45.37

Fiber

9.3

Net carbs

36.07

Sugar

22.39

Protein

7.24

Sodium

39.63

Cholesterol

0

https://dahliadei.com/recipes/mint-chocolate-chip-smoothie-bowl

smoothie bowls, mint chocolate chip, chocolate

snack, breakfast

American

Did you make this recipe?

Tag @dahliadei_wellness on instagram and hashtag it # dahliadei

Ocean Smoothie Bowl

During these gloomy rainy days I’ve been having, I often feel like something tropical that reminds me of fun days spent at the beach—or in an infinity pool. Just being in the sun and in the cool water. Maybe having some mango ice cream or an ice-cold drink. The smell of sunscreen and sea salt. So, because I’m dramatic, I came up with a smoothie bowl that looks a little like a beach. Pretty shade of blue, with a sandy gold shore.

I quickly assembled the most delicious tropical smoothie bowl using some frozen mango and cauliflower, and for that pretty blue, I threw in some blue spirulina. This is completely optional, but I believe you eat with your eyes first. I topped the whole thing with my favorite nut butter: cashew butter. I sprinkled some granola and pepita seeds on top and garnished it with half a passion fruit, which I’m lucky to have in relative abundance where I live (probably my favorite thing about Australia). And that’s it. It’s a bit of blending until you reach the right consistency, but just be patient and you won’t regret it.

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Ocean Smoothie Bowl

( 0 reviews )

Yield: 11x2x3x4x5x

Author: Dahlia Dei

Prep time: 10 MinTotal time: 10 Min

This beautiful tropical bowl is full of fruits and vegetables for a colorful and nutritious breakfast...

IngredientsUSMetric

• 1 cup frozen mango
• 2 passion fruits
• 1/3 cup frozen cauliflower rice
• 2 teaspoons tropicana blend (optional)
• 1 teaspoon blue spirulina
• 1/4-1/2 cup water, as needed
• 1/2 tablespoon cashew butter (optional)
• pepita seeds (optional)
• granola (optional)

Instructions

1. In a blender, combine the frozen mango, frozen cauliflower, the pulp of one passion fruit, blue spirulina, and the tropicana blend, if using.
2. Add in a little bit of the water, and blend, adding more water, gradually, as needed to maintain a thick consistency.
3. Once fully combined, transfer to a bowl and top with cashew butter, granola, pepita seeds, and the remaining passion fruit—or any other fruit and toppings you like. Enjoy!

Nutrition Facts

Calories

169.46

Fat

5.09

Sat. Fat

1.65

Carbs

30.39

Fiber

3.99

Net carbs

26.41

Sugar

23.71

Protein

5.54

Sodium

53.29

Cholesterol

0

Nutritional value may differ based on the amount of granola and variety used.

https://dahliadei.com/recipes/ocean-smoothie-bowl

summer, smoothie bowl, tropical, blue

breakfast, snack

American

Did you make this recipe?

Tag @dahliadei_wellness on instagram and hashtag it # dahliadei

Roasted Cauliflower Salad with Creamy Tahini Dressing

Concluding our 6 weeks of salads event, this salad is one of my favorites. Curried cauliflower, crunchy roasted chickpeas, fresh peppery rocket and radish, and a creamy, garlicky sesame dressing. This salad comes together very easily, making it a reliable weekday lunch—especially if you’re looking for plant-based options.

I start things off by roasting my chickpeas and cauliflower in similar seasonings. The vibe I’m going for is slightly Middle Eastern, complementing the tahini-style dressing. For that, I need turmeric, garlic powder, and cumin, plus some supporting characters.

For my last salad, you know I had to use rocket. It’s just the superior salad leaf. Baby-leaf rocket adds a delicious mild pepperiness, which is further supported by the fresh, crunchy radish.

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Roasted Cauliflower Salad with Creamy Tahini Dressing

( 0 reviews )

Yield: 41x2x3x4x5x

Author: Dahlia Dei

Prep time: 10 MinCook time: 30 MinTotal time: 40 Min

This delicious salad is a high-protein plant-based option that is packed with lots of flavor and crunch...

IngredientsUSMetric

• 1 can or 300 g chickpeas, drained, rinsed, and dried
• 1 small head of cauliflower
• Paprika
• Cayenne
• Garlic powder
• Onion powder
• Turmeric
• Cumin powder
• 120g babyleaf rocket
• 5 radishes, thinly sliced
• 1/2 a small red onion, thinly sliced
• Tahini dressing (recipe below)
• Olive oil
• Salt and pepper to taste

Tahini Dressing

• 1/2 cup yogurt of choice
• 1/2 cup tahini
• Juice of 1 lemon
• 1/4 cup of water
• 1 clove of garlic, minced
• Salt and pepper to taste

Instructions Fahrenheit Celsius

1. Preheat the oven to 220° C.
2. Spread the chickpeas evenly on a lined baking sheet. Drizzle with olive oil, and top with salt, pepper, paprika, cayenne, garlic powder, onion powder, turmeric, and cumin.
3. Roast the chickpeas in the oven for 20-30 minutes, until crispy, tossing once halfway through.
4. Cut the cauliflower into florets and arrange on a lined baking sheet. Drizzle with olive oil, and top with salt, pepper, paprika, garlic powder, turmeric, and cumin.
5. Roast the cauliflower for 20-30 minutes, tossing once halfway through.
6. While the cauliflower roasts, prep the dressing by combining the yogurt, tahini, lemon, water, garlic, and salt and pepper.
7. In a large bowl, combine the rocket, roasted chickpeas, roasted cauliflower, onion, radish, and dressing. Toss to combine and serve. Enjoy!

Notes

• This recipe is already vegan, depending on the yogurt you use.

Nutrition Facts

Calories

268.92

Fat

21.09

Sat. Fat

3.53

Carbs

16.13

Fiber

4.08

Net carbs

12.04

Sugar

4.34

Protein

8.94

Sodium

154.63

Cholesterol

3.98

https://dahliadei.com/recipes/roasted-cauliflower-salad-with-creamy-tahini-dressing

Curry, Plant-based, vegan, salad

lunch, salad, snack

Mediterranean, Middle Eastern

Did you make this recipe?

Tag @dahliadei_wellness on instagram and hashtag it # dahliadei

Edamame Salad with Miso Chili Oil Dressing

This one’s a fun one. Who doesn’t love a good pasta or noodle salad? I wanted to come up with something a bit more substantial than just some fruits and vegetables—and I also really wanted to use miso in the dressing because it’s salty, delicious, and very good for you.

Considering all the things in my pantry, I experimented with this dressing until I landed on something spicy and full of flavor. All sorts of sesame flavor from tahini and sesame oil, and of course, some actual sesame seeds in the chili oil (I used a high quality store-bought one from my local Asian grocer).

One of my favorite Japanese restaurants does this delicious chili oil edamame, so I knew I had to use edamame in this recipe. By making it the star of the show, I could make this a really good, high-protein, lunch option. So, in went a whole bunch of frozen shelled edamame (thawed, of course).

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Edamame Salad with Miso Chili Oil Dressing

( 0 reviews )

Yield: 41x2x3x4x5x

Author: Dahlia Dei

Prep time: 10 MinCook time: 3 MinTotal time: 13 Min

This high protein plant-based salad is paired with a spicy, creamy sesame dressing, for a filling and delicious lunch option...

IngredientsUSMetric

• 3 carrots, julienned
• 400g shelled edamame
• 180g soba noodles
• 1 tablespoon white miso paste
• 2 tablespoons ponzu or soy sauce
• 1 tablespoon chili oil
• 1 tablespoon sesame oil
• 2 tablespoons tahini
• 2 tablespoons water
• juice of 1/2 lime

Instructions

1. Cook the soba noodles according to package instructions and set aside.
2. Prepare the dressing by combining the miso, ponzu, chili oil, sesame oil, tahini, water, and lime juice.
3. Toss the soba noodles in the dressing before adding the edamame and carrot. Top with sesame seeds and serve. Enjoy!

Nutrition Facts

Calories

413

Fat

16.87

Sat. Fat

2.27

Carbs

51.41

Fiber

7.14

Net carbs

44.26

Sugar

4.82

Protein

20.59

Sodium

1058.38

Cholesterol

0

https://dahliadei.com/recipes/edamame-salad-with-miso-chili-oil-dressing

noodles, summer salad, noodle salad, vegan

lunch

Japanese

Did you make this recipe?

Tag @dahliadei_wellness on instagram and hashtag it # dahliadei

Harvest Salad with Maple Cinnamon Vinaigrette

We’re just past the half-way point of our Six Weeks of Salads journey, and if this has taught me anything, it’s that I tend to think arugula is the only acceptable salad-leaf. Baby arugula is, in my mind, the undisputed champion of the salad world. Why deal with lettuce, which is essentially just less flavorful arugula? So, I guess, I learned two things: lettuce belongs on sandwiches, and arugula is king. Things would get pretty boring, though, if I kept offering you arugula salads every single time. So, I’m changing things up. No arugula here, and thankfully, no lettuce either.

I never was a big salad person growing up. Unless the salad had no lettuce in it, in which case I was easily convinced. So, when I grew up and started having to reason with my own self to eat my vegetables, I tried all sorts of different new and exciting salads. I had a very simple garden salad made on baby arugula with some feta, tomatoes, onions, and a simple lemony dressing. I also had raw broccoli in a broccoli salad. Similarly, I had raw brussels sprouts in a salad, too.

I’ve had many different salads over the years, but the most fun, stand-out experiences for me was when I had these vegetables, that I’d only ever had cooked, in salad form. That’s why when I was brainstorming ideas for this harvest salad, I knew from the start the base was going to be brussels sprouts. To me, they’re the ultimate cold weather vegetable.

Now that I’ve discussed the base, let’s talk about everything else! The weather’s been getting colder here in Australia, so a quick look at the produce section of my grocery store was plenty of inspiration for this. Beautiful dark kale leaves, ripe and juicy pomegranates, and all sorts of different apple and pear varieties. When it came time to dream up the dressing, it had to be made on apple cider vinegar, of course. Then came the risky, but rewarding, decision to add in the sweet, warm flavors of cinnamon and maple syrup. The result is a really comforting salad packed full of flavor.

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Harvest Salad with Cinnamon Maple Vinaigrette

( 0 reviews )

Yield: 41x2x3x4x5x

Author: Dahlia Dei

Prep time: 5 MinCook time: 2 MinTotal time: 7 Min

This apple brussels sprout salad is packed full of comforting autumnal flavors, making it the perfect side dish for any cold-weather meal...

IngredientsUSMetric

• 1 honey-crisp apple, chopped
• 1 granny smith apple, chopped
• 1 bunch of kale, sliced
• 500g brussels sprouts, shredded
• A small handful of walnuts, roughly chopped
• A small handful of pepita seeds
• A small handful of almonds, roughly chopped
• Pomegranate seeds
• Cinnamon Maple Vinaigrette (recipe below)

Cinnamon Maple Vinaigrette

• 1 shallot, sliced
• 1/4 cup olive oil
• 3 tablespoons maple syrup
• 2 tablespoons apple cider vinegar
• 1 teaspoon cinnamon

Instructions

1. Heat up the olive oil in a small pan. Fry the shallot in the olive oil until golden and fragrant, about 2 minutes.
2. Take the oil off the heat and add in the maple syrup, apple cider vinegar, and cinnamon. Set aside to cool slightly.
3. In a large bowl, combine the kale, brussles sprouts, nuts, seeds, and warm dressing. Once well combined, add in the apples and pomegranate seeds. Toss and serve. Enjoy!

Notes

• This recipe is vegan and gluten free.
• You can play around with the type of apples used in this salad, and you can even try pear!

Nutrition Facts

Calories

405.13

Fat

23.54

Sat. Fat

2.82

Carbs

46.93

Fiber

11.07

Net carbs

35.87

Sugar

28.5

Protein

8.74

Sodium

53.53

Cholesterol

0

Actual nutritional value may vary based on quantity of balsamic glaze and honey used.

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Fig and Blackberry Salad

Salmon Citrus Salad

https://dahliadei.com/recipes/fall-apple-salad

winter, fall, autumn, apple, harvest, kale, brussels sprouts, thanksgiving

side, salad

American

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Blueberry Smoothie Bowl

This smoothie bowl recipe is another go-to for me, alongside my Ocean Bowl. It’s banana-less, which is my usual preference, and the berry powder in this adds an almost candy-like quality to this bowl.

I love this bowl after a summer hike or a walk on the beach. It’s refreshing, hydrating, and filling. Best of all, it’s fairly easy to make and the main ingredients keep for a long time, so you can always have them on hand. To make it more filling, you could add a scoop of protein powder or collagen powder.

This recipe is super simple, the only frills are the powders which are totally optional! I added blue spirulina in this to give it a deeper purple hue, but in addition to almost all the other ingredients in this bowl, spirulina is a powerful antioxidant. Mangoes, blueberries, and açaí are great sources of vitamin C and antioxidants.

Antioxidants are important for neutralizing free radicals in the body. Oxidative stress, which can occur from pollution, excessive exercise, inflammation, certain foods like artificial sweeteners, and even mitochondrial activity, occurs when free radicals are not processed efficiently by the body. Oxidative stress has been linked to many diseases and health conditions. That’s why it’s important to try to minimize the production of free radicals in the body, and it’s also important to consume a diet rich in antioxidants.

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Berry Smoothie Bowl

( 0 reviews )

Yield: 11x2x3x4x5x

Author: Dahlia Dei

Prep time: 10 MinTotal time: 10 Min

This delicious smoothie bowl tastes just like a refreshing berry popsicle, perfect for a summer breakfast or snack...

IngredientsUSMetric

• 1 cup frozen mango
• 1 cup frozen blueberries
• 1/4-1/3 cup water
• 1 teaspoon blue spirulina (optional)
• 2 teaspoons Berrylicious blend or açaí powder (optional)
• Blueberries
• Kiwi
• Chia seeds

Instructions

1. In a blender, combine the frozen fruit, the spirulina and berrylicious blend, if using, and a little bit of the water.
2. Add in more water gradually as needed, to maintain a smooth and thick texture.
3. Once well combined, transfer to a bowl and top with fresh blueberries and kiwi and sprinkle chia seeds on top. Enjoy!

Nutrition Facts

Calories

495.13

Fat

12.91

Sat. Fat

1.14

Carbs

94.53

Fiber

24.13

Net carbs

70.4

Sugar

60.35

Protein

10.2

Sodium

47.4

Cholesterol

0

Similar Recipes

Mint Chocolate Chip Smoothie Bowl

Ocean Smoothie Bowl

https://dahliadei.com/recipes/blueberry-smoothie-bowl

summer, berry, acai bowl, smoothie bowl, smoothie

breakfast, snack

American

Did you make this recipe?

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Blackberry and Fig Salad with Goat Cheese and Rose

Very, very excited to share this salad. It is so simple to make and comes together in no time—but it tastes like it should’ve taken way more effort. The sweet-salty combo is a tale as old as time, but add in peppery from the arugula, add in floral from the rose petals and the fig, and each bite is just perfection with the sparkles emoji.

I wanted a fun, elevated take on fig and prosciutto salad that could totally hold its own without the prosciutto (which btw would be a very tasty addition to this salad). First thing I thought of was pistachio and naturally (for some reason) I thought about rose. At first I was thinking about making some sort of rose water-blackberry jam dressing (which did absolutely taste amazing with some balsamic vinegar), but then I felt like things were getting out of hand and the more delicate flavors were easily overpowered.

On a quest to lean into the pepperiness of the rocket, the sweetness of the berries, and the earthiness of the figs, I figured two components were a must: balsamic glaze (I always have a bottle on hand, but if you don’t, it’s very simple to make, instructions in the notes), and honey. The honey would bring in a new floral note to complement the rose and the fig. To balance out the sweetness, some goat cheese and a sprinkle of flaky sea salt seal the deal.

So, this recipe is purely for fun. Unlike my last two salads, I wouldn’t recommend this one as a meal. This is a very fun, very exciting snack. It’s also a very impressive side dish. These flavors would pair beautifully with lamb in particular if you were thinking about serving this at your next dinner party.

With a very simple and short ingredient list, I’m pretty confident that this beautiful salad will become a staple once you give it a try—it’s just so much flavor pay-off for so little work. I don’t want to over-hype this, so I’ll just stop and tell you to give this salad a try. Then try it with the blackberry jam-rose water dressing if you want more sweetness and a stronger floral flavor.

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Fig and Blackberry Salad

( 0 reviews )

Yield: 1

Author: Dahlia Dei

Prep time: 5 MinTotal time: 5 Min

This elegant salad makes for a decadent and sophisticated side dish that's guaranteed to impress

IngredientsUSMetric

• 1 large handful of baby arugula
• 5 blackberries
• 1 fig
• 1 small handful shelled pistachios, roughly chopped
• 1/2 tablespoon goat cheese (optional)
• balsamic glaze (instructions in the notes)
• honey
• dried rose petals, for garnish

Instructions

1. Slice the blackberries in half, and the fig into eighths.
2. Assemble the salad by combining the fruit, arugula, pistachios, and goat cheese, then drizzle balsamic glaze and honey on top. Sprinkle flaky sea salt and dried rose petals and serve. Enjoy!

Notes

• If you don't have balsamic glaze on hand, or just want to make it yourself: for 1/4 cup of balsamic glaze, simply bring a cup of balsamic vinegar to the boil then simmer for about 20 minutes or until it has reduced to a thick syrupy consistency. Allow to cool completely before using.
• To make this recipe vegan, simply omit the honey and goat cheese. An extra sprinkle of salt will help bring out the sweetness of the fruit and glaze.

Nutrition Facts

Calories

93.35

Fat

2.26

Sat. Fat

1.13

Carbs

17.81

Fiber

2.41

Net carbs

15.38

Sugar

15.14

Protein

2.56

Sodium

32.05

Cholesterol

3.22

Actual nutritional value may vary based on quantity of balsamic glaze and honey used.

https://dahliadei.com/recipes/blackberry-fig-salad

summer salad, fig and goat cheese, berries

side dish, salad

Italian, American

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Citrus Salad with Sockeye Salmon

Depending on where in the world you live right now, all sorts of different citrus may be in season. Blood orange season is a very fun time and I love when I start seeing tangelos or mandarins at the grocery store. That’s why this is one of my staple meals. Oranges and grapefruits are easy to find year round and when more exciting citrus fruits are in season, it just provides an easy way to freshen up a classic staple.

Citrus salad is nothing new, Sicilian orange and fennel salad is a delicious classic that proves that oranges belong savory salads. This one is also really simple and easy to make. Pick two kinds of citrus fruits, segment them, combine them with some arugula, onion, and cashews. For a protein-rich meal, top the salad with salmon cooked however you like it (I bake mine in the oven).

The salmon is totally optional, and, to make this meal vegan, mushroom scallops can be the perfect way to have that similar seafood-y feel. With or without the mushroom scallops, though, I’m sure you’ll love the bright flavors of all the different citrus fruits with the peppery arugula.

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Salmon Citrus Salad

( 0 reviews )

Yield: 21x2x3x4x5x

Author: Dahlia Dei

Prep time: 10 MinCook time: 12 MinTotal time: 22 Min

Grapefruit and arugula come together with spicy garlicky salmon and cashews, making the perfect summer lunch

IngredientsUSMetric

• 2 salmon fillets (preferably sockeye)
• paprika
• cayenne
• garlic powder
• 1 cup baby arugula
• 1 medium ruby red grapefruit
• 1 medium orange, blood orange, or tangelo
• 1/4 medium red onion, sliced
• A handful of cashews
• Juice of 1/2 of a large lime (or one small one)
• 2 tablespoons olive oil
• salt and pepper to taste

Instructions

1. Season the salmon with the paprika, cayenne, garlic powder, salt, and pepper and cook to your liking.
2. Supreme (segment) the orange and grapefruit, collecting the juices for the dressing.
3. Combine the citrus juice, the lime juice, olive oil, and salt and pepper to make the dressing.
4. In a large bowl, combine the citrus, cashews, arugula, and onion. Top with salmon, and drizzle with dressing to taste. Enjoy!

Notes

• To make this vegan, omit the salmon or make mushroom scallops to accompany the salad.
• The citrus in this salad can be varied depending on the citrus in season, try making this with blood orange, tangelo, pomelo, mandarins, and more.

Nutrition Facts

Calories

553.51

Fat

32.02

Sat. Fat

4.85

Carbs

30.43

Fiber

5.31

Net carbs

25.15

Sugar

16.98

Protein

39.01

Sodium

179.06

Cholesterol

93.5

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Crispy Rice Salad

https://dahliadei.com/recipes/salmon-citrus-salad

salad, salmon, seafood, citrus, summer salad

lunch, appetizer

American

Did you make this recipe?

Tag @dahliadei_wellness on instagram and hashtag it # dahliadei

Crispy Rice Salad with Cilantro Dressing and Garlic Ginger Chicken

I’ve been seeing a few different takes on this salad recently, so I decided to try coming up with my own. After a bit of trial and error, I found the perfect spice combinations for a crunchy, filling, and flavorful salad. This salad borrows a lot from Thai and Lao cuisines, featuring a lot of fresh and umami-rich flavors like lime, cilantro, and fish sauce. For vegans, as always, I’ve provided substitutions to make this into a delicious, protein-rich vegan salad. Even if you’re not vegan or vegetarian, the tofu option is a really flavorful opportunity to add a meatless meal to your rotation.

The crunch in this salad comes from a few things, most important of which is the crispy rice. I used brown puffed rice here, you can use any sort of puffed rice you can easily find. It’s a very affordable pantry staple and it really is something special in this salad. Cashews are also heavily featured here, but you can swap out the cashews with peanuts if you prefer.

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Crispy Rice Salad

( 0 reviews )

Yield: 11x2x3x4x5x

Author: Dahlia Dei

Prep time: 30 MinCook time: 20 MinTotal time: 50 Min

This flavorful salad is inspired by the popular Sweetgreen bowl, which is a take on the classic Lao Crispy Rice Salad. Packed with amazing flavor and umami, this addictive salad makes a perfect make-ahead lunch.

IngredientsUSMetric

Salad

• 1 heaped cup chopped kale
• 1/2 heaped cup baby arugula
• 1/2 heaped cup sliced or grated purple cabbage
• 1/4 heaped cup grated carrots
• 1/2 heaped cup julienned cucumber
• 1/2 heaped cup crispy rice (recipe below)
• 1/3 cup cashews
• A small handful of cilantro leaves
• Sliced onion
• 2-3 tablespoons Cilantro Cashew dressing (recipe below)
• Sliced Ginger Garlic Chicken or Tofu (recipe below)

Crispy Rice

• 2 cups puffed brown rice
• 1 tablespoon garlic powder
• 1 tablespoon paprika
• 2 teaspoons ginger powder
• 2 teaspoons onion powder
• 1/2 teaspoon turmeric
• 1 tablespoon tamari
• 2 tablespoons fish sauce or soy sauce
• 1 tablespoon coconut oil

Cilantro Cashew Dressing

• 1 large handful cilantro
• 2 limes
• 1/4 cup of water
• 1/3 cup cashews
• 1-2 birds eye chilies
• 2-3 cloves of garlic
• 1 inch ginger
• 2 tablespoons fish sauce or soy sauce
• 1 tablespoon honey or maple syrup

Ginger Garlic Chicken or Tofu

• 3 chicken breasts or 1 kg block of firm tofu
• 1 tablespoon sesame oil
• 1 tablespoon fish sauce or soy sauce
• 1 tablespoon tamari
• 1.5 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon ginger powder
• 1/2 teaspoon turmeric
• 1/2 teaspoon black pepper, plus more to taste

Instructions Fahrenheit Celsius

For the chicken

1. Preheat oven to 250° C.
2. Pound the chicken breasts until even in thickness.
3. Season the chicken with the oil, fish sauce or soy sauce, tamari, garlic powder, onion powder, ginger powder, pepper, and turmeric.
4. Cook in the oven for about 15 minutes, keeping in mind that the exact time will depend on the size and thickness of the chicken.
5. Remove from the oven and set aside.

For the tofu

1. Cut the tofu block into 1 cm cubes and heat up the sesame oil in a pan on high heat.
2. Add the tofu to the hot pan and then add in the garlic powder, onion powder, ginger powder, black pepper, and turmeric. Toss gently to combine.
3. Allow the tofu to crisp and brown slightly on all sides before adding in the fish sauce, or soy sauce, and tamari and tossing to combine.
4. Remove from the heat and set aside.

For the dressing

1. Combine all of the ingredients in a high-speed blender until smooth and creamy.

For the crispy rice

1. Preheat oven to 180° C.
2. In a large bowl, combine all of the ingredients together.
3. Spread the seasoned rice evenly on two lined baking trays and bake for 3 minutes.
4. Allow to cool on the baking tray before storing in an air-tight container.

For the salad

1. Combine the salad ingredients together in a bowl and enjoy!

Notes

• To make this recipe vegan, simply opt for the vegan options within the recipe. It is recommended, though, to use vegan fish sauce instead of soy sauce as a fish sauce substitute for a more similar taste.
• Stored correctly, (airtight containers in the refrigerator) all of the components should last between 4-5 days. The crispy rice should be stored in an airtight container at room temperature.
• To make a big batch of this recipe, you will need a bunch of kale, an English cucumber, a 1/4 of a small head of cabbage, three or four carrots, 1/2 a red onion, a bunch of cilantro, and about 100 g of baby arugula.

Nutritional information not given as the amount of dressing and chicken added to the salad may cause it to vary greatly.

https://dahliadei.com/recipes/crispy-rice-salad-with-cilantro-dressing-and-garlic-ginger-chicken

Lao Crispy Rice Salad, Thai Salad, Chicken Salad

Lunch, Side Dish

Thai, Lao, American

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Banana Nut Steel-Cut Oats

To conclude the 6 Weeks of Oats event, I thought I’d share what I thought of as being the ultimate form of the classic bowl of oatmeal. I wanted to bring out all the best features of a bowl of oatmeal. The creaminess, the coziness, and the comfort. Truthfully, what makes oats so plain and boring most of the time is the lack of time and care that’s put into them.

While I know that 15 minutes of cook-time for a bowl of oatmeal is asking a lot from those of you who have gotten used to the ease of quick oats, steel-cut oats are more than worth it. What’s even better, the 15 minutes start almost as soon as you choose to make these. Throw the oats on the stove and use the rest of the time to make your coffee and prep whatever toppings you’d like to go on top of your bowl of oatmeal.

For the ultimate oatmeal recipe I had to figure out a few components: nutritional value, ease, flavor, and texture. The usual bowl of oatmeal generally consists of oats, milk or water, some fruit, and maple syrup or honey. The most common choice of oats being rolled oats, because of its lower cook-time and versatile nature. As for the fruit, people seem to generally like to top their oats with bananas, berries, or both. It’s classic, it’s good, nothing wrong with it. High fiber breakfast with lots of micronutrients from the fruit. It could be better, though. I wanted to add protein and fats to this classic and use steel-cut oats, which is better for your blood sugar.

I don’t love protein powders, they’re usually very heavily sweetened and flavored and I don’t like the restriction that comes with that. So, normally, I use collagen powder as my choice of protein powder. Not for this recipe, though. Eggs are accessible, affordable, and very high in protein. Plus, you can’t taste them at all in this recipe! We’re only using egg whites in this recipe, but you can save your yolks for some fried rice, Crème Brûlée, hollandaise sauce, and you can even try out the viral salt-cured egg yolks everyone’s grating on top of their pastas.

So, with the egg whites, this recipe becomes a lot more satiating and balanced. The egg whites also add to the creaminess of the oats, but they don’t do much in terms of flavor. The breakfast combo that stood out to me the most from my childhood, whether it was on top of my cereal, my pancakes, or my bread, was always bananas, nuts, and honey or maple syrup (honey for most things, maple syrup for pancakes). Nuts also have the added benefit of providing healthy fats in this recipe.

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Creamy Banana-Nut Protein Oats

( 0 reviews )

Yield: -2+

Author: Dahlia Dei

Prep time: 2 MinCook time: 15 MinTotal time: 17 Min

These steel-cut oats are the ultimate version of a classic bowl of oatmeal, creamy, comforting, and high in protein

IngredientsUSMetric

• 1/2 cup steel-cut oats
• 1 cup milk of choice
• 1 cup water
• 2 egg whites
• 2 bananas
• 2 tablespoons nut butter of choice (peanut butter recommended)
• 1 teaspoon vanilla essence
• A pinch of salt
• 1 teaspoon coconut sugar (optional)
• 1/4 teaspoon cinnamon
• Honey or maple syrup to sweeten to taste (optional)

Instructions

1. Combine oats, water, and milk in a saucepan over high heat and bring the mixture to a boil.
2. Once boiling, reduce heat and simmer oat mixture for 15 minutes, stirring occasionally.
3. While the oats cook, mash one banana and combine it with a tablespoon of nut butter, vanilla extract, and a pinch of salt.
4. Slice the other banana in half, lengthwise, and sprinkle with the coconut sugar and cinnamon.
5. Add the cinnamon-sugar banana to a heated pan and allow the sugars to caramelize. If not using sugar on the banana, make sure you use a ripe banana and a light coating of coconut or avocado oil to get the same caramelization.
6. Once the oats are cooked through, take the saucepan off the heat, and immediately add in the egg whites, stirring vigorously. The residual heat will cook the eggs.
7. Stir the banana-nut butter mixture into the oats.
8. To serve, top the oats with the remaining nut butter, the caramelized banana, some chia seeds, hemp hearts, roughly chopped nuts, and honey or maple syrup. Enjoy!

Notes

• To make these oats vegan, substitute the egg whites for your favorite plant-based protein powder.
• You can make the caramelized banana with or without the coconut sugar, but it's important to use a ripe banana if you choose not to add any sugar.
• The ripeness of your bananas will also determine how sweet the oats turn out, if needed, add in honey or maple syrup at the end to sweeten them to your liking.

Nutrition Facts

Calories

493.78

Fat

20.16

Sat. Fat

4.83

Carbs

62.32

Fiber

9.12

Net carbs

53.22

Sugar

21.13

Protein

20.59

Sodium

117.72

Cholesterol

178.32

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Blueberry Lemon Poppy Seed Baked Oats

Chocolate Hazelnut Overnight Oats

https://dahliadei.com/recipes/banana-nut-steel-cut-oats

Banana-Nut, steel-cut oats, oatmeal, porridge, cozy

breakfast

American

Did you make this recipe?

Tag @dahliadei_wellness on instagram and hashtag it # dahliadei

Tiramisu Overnight Oats

This one needs no introduction. Who doesn’t love the classic flavors of coffee and mascarpone in a delicious Italian tiramisu? Plus, why turn down the opportunity to caffeinate on-the-go. Your balanced breakfast, your shot of espresso, and your dessert all in one jar!

I’ve been seeing a lot of tiramisu overnight oat recipes on social media lately, and I figured surely everyone is onto something great here. Tiramisu is probably my favorite dessert, but just in case I’m forgetting about something else, I’ll say it’s in my top 5. These oats replicate that decadence very, very well, especially if you opt for the mascarpone option. This tip isn’t in the recipe, it’s a body text exclusive: add some vanilla bean paste (or vanilla essence) and a dash of maple syrup to the mascarpone-yogurt combo.

These oats are naturally high in protein from the yogurt and cheese, but I always like to add protein powder to my overnight oats too. I like unflavored collagen protein, and that would be my recommendation for all of my recipes, to be completely honest. It’s currently not a very accessible option for vegans and vegetarians, so if you have a favorite vanilla protein powder, I would use that here and I would also probably skip the maple syrup.

What I love about these oats is that the smell and the appearance get you really far before you’ve even tasted it. Every time I make this, I’m pretty convinced that I’ve made a tiramisu. Now, I won’t lie and say this will rival the best tiramisu you’ve ever had (although, depending on your personal taste you might prefer this one). The only thing that will taste 100% like an authentic tiramisu will be… well, an authentic tiramisu. This comes super close, though, for a bowl of oats, you will not be disappointed. Especially considering this is lower in sugar, and higher in fiber, but I’m not sure if it’s higher in protein on account of the egg yolks that normally go into a tiramisu.

If you follow my tip above for the yogurt-mascarpone cream, it will make it a little extra special and decadent. Use your favorite coffee and a good unsweetened cocoa powder and thank me later.

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Tiramisu Overnight Oats

( 0 reviews )

Yield: -2+

Author: Dahlia Dei

Prep time: 5 MinInactive time: 4 HourTotal time: 4 H & 5 M

This decadent jar of overnight oats tastes just like tiramisu, but being refined sugar-free, high in fiber, and high in protein, makes it a great breakfast option

IngredientsUSMetric

• 1 cup rolled oats
• 1 cup milk of choice
• 1 teaspoon vanilla essence
• 2 tablespoons chia seeds
• 2 shots of espresso (or instant coffee)
• 2 tablespoons maple syrup
• A pinch of salt
• 2-4 tablespoons yogurt of choice
• Cocoa powder for dusting, or dark chocolate for shaving

Optional

• 2 serves of your choice of protein powder (unflavored or vanilla recommended)
• 2 tablespoons mascarpone cheese

Instructions

1. In a large jar (or one small jar per serve), combine the oats, milk, vanilla, chia seeds, salt, maple syrup, coffee and protein powder, if using.
2. Stir until well combined.
3. Refrigerate for at least 4 hours—ideally, overnight.
4. To serve, top with a mixture of 1 part mascarpone cheese (optional) and two parts yogurt, the exact quantity required will depend on the size of the serving bowl. Dust cocoa powder over the top and enjoy!

Notes

• To make these vegan, use a plant-based yogurt and omit the mascarpone cheese.
• If you don't have unsweetened cocoa powder on hand, shave some of your favorite dark chocolate on top instead.

Nutrition Facts

Calories

424.82

Fat

17.95

Sat. Fat

7.95

Carbs

53.35

Fiber

8.22

Net carbs

45.11

Sugar

19.64

Protein

13.41

Sodium

93.94

Cholesterol

33.54

Nutritional value for oats may vary greatly depending on choice of yogurt and milk. Value calculated with two tablespoons of maple syrup and without the addition of the protein powder, as values can vary greatly from powder to powder.

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Chocolate Hazelnut Overnight Oats

Blueberry Lemon Poppy Seed Baked Oats

https://dahliadei.com/recipes/tiramisu-overnight-oats

tiramisu, oats, overnight oats,

breakfast, dessert, snack

American, Italian

Did you make this recipe?

Tag @dahliadei_wellness on instagram and hashtag it # dahliadei

Matcha White Chocolate Baked Oats

I don’t think, at this stage, it’s any surprise that I love matcha. It started when I was maybe 13, being tempted by the pretty, green frappuccino. That icy sugary concoction was the gateway to my obsession with throwing matcha powder into everything. I’m marrying, in this recipe, two of my matcha creations. Because, when it comes to matcha, more is more. I’m talking about a delicious matcha baked oats situation, with matcha chocolate drizzled on top. If you’re not there yet, though, don’t worry, just use regular white chocolate instead.

Let’s talk about the matcha white chocolate first: I first decided to make this for Valentine’s day. I played around with some vegan, refined-sugar free white chocolate, adding different quantities of matcha to it until I found the right taste. I used some of it to make chocolate-covered strawberries. The rest, I snacked on like it was my favorite candy bar. To be completely honest with you, it’s up there.

The matcha chocolate is very easy to make if you know how to melt chocolate, which you can do in a double boiler, or even easier, a microwave. I personally prefer the double boiler method, which I detail in this instagram post about the matcha chocolate-covered strawberries. Not that obsessed with matcha? No problem, this recipe will turn out delicious whether you go for the matcha chocolate or just your favorite white chocolate.

So, about the baked oats: When I first tried baked oats, I found them very dense and rich in most recipes. They’re very dessert-y in that way, so I think it’s important to cut through that richness with some fruit. I’m also a huge advocate for throwing in a serve or two of your five a day into your breakfast! Some of my favorite pairings with matcha are raspberries, coconut, and mango. If you lean into the flavor from the coconut oil, fresh mango and shaved coconut would be perfect toppings for this. Especially if you use a refined sugar-free white chocolate sweetened with coconut sugar, like I did for this recipe. The raspberry version and the tropical coconut-y version both present slightly different variations on this delicious breakfast option, that you can prep the night before.

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Matcha White Chocolate Baked Oats

( 0 reviews )

Yield: -2+

Author: Dahlia Dei

Prep time: 15 MinCook time: 15 MinTotal time: 30 Min

This decadent breakfast recipe brings the earthiness of matcha and all of its health benefits to cake-like baked oats

IngredientsUSMetric

• 1 egg
• 1 teaspoon vanilla extract
• 2 tablespoons honey
• 1 tablespoon coconut oil
• 1/2 cup milk of choice
• 1/4 cup water
• 1 cup rolled oats
• 2 teaspoons matcha powder (plus some more for dusting)
• 1/2 teaspoon baking powder
• A pinch of salt
• Oil for greasing the pan

Optional

• White chocolate, or matcha white chocolate (instructions below)
• Raspberries
• Shredded coconut

InstructionsFahrenheitCelsius

1. Preheat oven to 180° C.
2. In a high-speed blender, blend the oats on the fastest setting until you have oat flour, keep in the blender.
3. Combine the egg, vanilla, honey, melted coconut oil, milk, and water in a bowl and whisk.
4. Once the wet ingredients are well combined, transfer them into the blender with the oat flour, and add in your matcha powder.
5. Blend until very well combined, ensuring that there are no pockets of matcha or oat flour, before returning to the mixing bowl.
6. Add the baking powder and salt, mixing until just combined.
7. Grease a 6” x 4” ramekin or two 4-inch ramekins with oil.
8. Pour the batter into the ramekin(s), adding some white chocolate in the center, and bake for 15-20 minutes (the larger ramekin requires more time in the oven).
9. Remove the oats from the oven once the top and edges are golden-brown and a skewer inserted into the center comes out clean.
10. Optional: While the oats cool, melt some white chocolate in the microwave (10-20 second intervals, mixing in between), to drizzle over the top.
11. Top the oats with the melted white chocolate, some raspberries, and a dusting of matcha powder and enjoy!

For Matcha White Chocolate

1. In a double-boiler, melt 270g white chocolate.
2. Once the chocolate is almost completely melted, remove from the heat, add in 4 teaspoons of matcha powder, and continue to stir until the mixture is completely smooth.
3. Pour your matcha white chocolate into molds of your choice, or directly onto a lined baking sheet.
4. Allow your matcha chocolate to harden for about 10-15 minutes in the freezer before serving or using in a recipe.

Notes

• To make this recipe vegan, replace the egg with one flax egg, which is one tablespoon flaxseed meal and three tablespoons of water, left to thicken for 15-30 minutes
• You can also substitute the honey in this recipe for maple syrup
• To make this recipe gluten-free, make sure you use gluten-free oats
• You can replace the coconut oil with butter or avocado oil
• To make greasing your pans and dishes easier, buy an oil spray—my favorite is a non-aerosol avocado oil
• Almond extract is a touch controversial (at least among my friends) but adding the tiniest bit of almond extract to this (1/4 teaspoon) adds something a little extra
• This makes two servings and can be reheated the next morning in the oven, covered with aluminum foil, for about 15 minutes
• To make the matcha chocolate vegan, use vegan white chocolate

Nutrition Facts

Calories

365.6

Fat

13.8

Sat. Fat

8.03

Carbs

51.92

Fiber

6.08

Net carbs

45.83

Sugar

22.25

Protein

10.53

Sodium

183.55

Cholesterol

89.17

Nutritional information calculated excluding white chocolate which may vary greatly depending on type, quantity used, and individual ingredients.

Similar Recipes

Chocolate Hazelnut Overnight Oats

Blueberry Lemon Poppy Seed Baked Oats

https://dahliadei.com/recipes/matcha-white-chocolate-baked-oats

Matcha, white chocolate, refined sugar-free, green tea, caffeine

dessert, breakfast

Japanese, American

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Breakfast Burrito Bowl Steel-Cut Oats

As promised in my first 6 Weeks of Oats post, here is a savory oats recipe. Two things to address here: the savory component, and my choice of oats. If you’ve never tried savory oats before, trust me, it works! Like any other grain, oats are pretty neutral. A blank canvas. Like rice, you could dress them up with spicy and savory elements (like a delicious pilaf) or you could make them into a decadent dessert (like rice pudding).

I don’t know about you, but one of the most annoying parts of having a traditional bowl of oatmeal for me is how warm, sweet, and thick it is. Those things aren’t bad by any means, but when combined together, for something as substantial as a meal, it becomes too rich for me. Using stock instead of milk helps to cut through the richness of oats. The zesty lime helps too.

Let’s address my choice of oats. I always have rolled oats and steel-cut oats in my pantry. Rolled oats are perfect for overnight oats or for blending into oat flour for your baking needs. I just can’t get behind the texture (or lack thereof) once you cook the oats. At the cost of adding just a few more minutes to your cook time, steel-cut oats give you a much nicer texture that never feels boring, but still provides you with that comforting richness.

Here’s my pitch: We love a good breakfast burrito. We love a good burrito bowl. Why not make a breakfast burrito bowl on oats, though, instead of rice? It’s yummy, it’s satiating, it’s highly nutritious, and it can be prepped in advance to cut down on time. Additionally, if you don’t already have all the spices needed (or if you can’t be bothered with mixing a bunch of spices in the morning), a sachet of store-bought taco seasoning mix will do the trick!

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Breakfast Burrito Bowl Steel-Cut Oats

( 0 reviews )

Yield: -2+

Author: Dahlia Dei

Prep time: 7 MinCook time: 15 MinTotal time: 22 Min

These zesty savory oats have all the flavors of a delicious breakfast burrito in a fun and exciting new package

IngredientsUSMetric

Oats

• 1/2 cup steel cut oats
• 1 cup vegetable or chicken stock
• 1 cup water
• 1/2 teaspoon cumin
• 1/2 teaspoon ground coriander
• 1/2 teaspoon garlic powder
• 1/2 teaspoon paprika
• 1/4 teaspoon onion powder
• 1/4 teaspoon oregano
• Cayenne, to taste (optional)
• Juice of a quarter of a lime
• Salt and pepper to taste

Toppings

• 2 eggs, fried or poached (See notes for vegan substitution)
• Cherry Tomato Salsa (recipe below)
• 1/2 an avocado
• lime

Cherry Tomato Salsa

• 10 cherry tomatoes, quartered
• 1 small shallot or 1/4 of a small red onion, sliced
• 1 tablespoon finely chopped cilantro
• 1 tablespoon pepita seeds
• 2/3 cup canned corn kernels, drained
• Juice of a quarter of a lime
• Salt to taste

Instructions

1. Combine the oats, water, and stock in a small saucepan and bring to a boil.
2. Simmer the oat mixture for about 15 minutes, stirring occasionally.
3. While the oats cook, fry or poach your eggs.
4. Once the oats are cooked through, remove from the heat and stir in the spices and lime juice.
5. To serve, top the oats with the eggs, salsa, some sliced avocado, extra lime, and enjoy!

Notes

• Soak the onion or shallot slices in some cold water while you prep the rest of the ingredients to remove the bite and make them more breakfast-friendly.
• To make this vegan, replace the eggs with a tofu scramble or add black beans to the salsa.
• You can replace the stock in this recipe with a bouillon cube and some water.
• To elevate this recipe, use fresh garlic (1-2 cloves depending on how garlicky you like it) instead of the garlic powder going into the oats. To avoid the extra bite that would come from this, cook the garlic with the rest of the oat components for 15 minutes, instead of adding it in at the end.
• Toasting the spices prior to adding them into the oat mixture will really bring out the flavors. Something to consider if you have the extra time to spend on this.
• Also for when you might have more time, charring the corn in the salsa makes a huge difference.
• Alternatively, to save time and prep this ahead, you can prep the salsa and the oats in advance (the oats and salsa will both keep in the fridge for around 5 days), and reheat in the morning with a couple of tablespoons of water.
• Hard-boiled eggs can be safely kept in the fridge for up to 7 days, to save even more time in the morning.

Nutrition Facts

Calories

350.07

Fat

17.23

Sat. Fat

3.23

Carbs

37.61

Fiber

7.94

Net carbs

32.83

Sugar

6.92

Protein

15.75

Sodium

261.63

Cholesterol

167.28

https://dahliadei.com/recipes/breakfast-burrito-bowl-steel-cut-oats

Oatmeal, Burrito Bowl, Salsa, Steel-Cut Oats

Breakfast

American, Mexican

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Chocolate Hazelnut Overnight Oats

I’ve been pretty busy and stressed the last few weeks and I felt like having some meal-prepped food on hand because ordering in all the time is a) pretty expensive and b) doesn’t always provide the kind of nourishment I’m looking for. So I thought about the options I had and, honestly, I don’t love reheating food a lot of the time. Enter overnight oats. I’ve been seeing people hype these up since forever. I had actually never tried them before, though. I’ve had stovetop oats plenty of times, baked oats a handful of times, I’ve even made and had plenty of oat bakes.

Thinking about the kind of flavors I would want from overnight oats, I thought about some of the more classic routes I could go. Like banana and peanut butter. Honestly, though, as much as I love that flavor combination, there’s something so fun about making your breakfast into something that could actually be dessert—while keeping it balanced enough to sustain you through your morning.

For this recipe, I took inspiration from the classic combination of chocolate and hazelnut. Think Nutella, Kinder Bueno, and Ferrero Rocher. I also think strawberries dipped into some melted chocolate hazelnut spread is chef’s kiss, so I love dressing these oats up with strawberries and an extra drizzle of this refined sugar-free chocolate hazelnut spread.

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Chocolate Hazelnut Overnight Oats

( 0 reviews )

Yield: -2+

Author: Dahlia Dei

Prep time: 5 MinInactive time: 4 HourTotal time: 4 H & 5 M

This decadent jar of overnight oats tastes like dessert, but being refined sugar-free, high in fiber, and high in protein, makes it a great breakfast option

IngredientsUSMetric

• 1 cup rolled oats
• 1 cup milk of choice
• 1 teaspoon vanilla essence
• 2 tablespoons chia seeds
• 2 tablespoons cocoa powder
• 2 tablespoons chocolate hazelnut spread of choice (+1/2 tablespoon each for topping optional)
• A pinch of salt

Optional

• 2 serves of your choice of protein powder (unflavored or chocolate recommended)
• 1-2 tablespoons maple syrup
• Strawberries

Instructions

1. In a large jar (or one small jar per serve), combine the oats, milk, vanilla, chia seeds, cocoa powder, chocolate hazelnut spread, salt, and protein powder and maple syrup, if using.
2. Stir until well combined.
3. Refrigerate for at least 4 hours—ideally, overnight.
4. To serve, top with fresh strawberries, hemp hearts, and a drizzle of your favorite chocolate hazelnut spread. Enjoy!

Notes

• To keep these oats refined sugar-free, use a high quality chocolate hazelnut spread that is refined sugar-free.
• The amount of maple syrup you might want to add will depend on the sweetness of your chocolate hazelnut spread and your personal taste, my chocolate hazelnut spread is sweetened with coconut sugar, so I don't personally like to add any more sweetness to the oats.
• You can substitute the chocolate hazelnut spread with hazelnut butter and an extra spoon of cocoa powder.
• If you don't like chocolate hazelnut, you can make this into a chocolate peanut butter overnight oats by following the tip above and substituting the hazelnut butter with peanut butter.
• The best option for a protein powder that is versatile, sugar-free, and minimally processed is a good collagen powder.
• For vegans, there's vegan collagen powder derived from yeast but that's yet to become a commonly accessible ingredient, for the time being, for this recipe, I would use a high-quality, refined sugar-free chocolate plant protein powder.
• To make this gluten-free, be sure to use gluten-free oats (which are just non-contaminated), and check the label on your other ingredients to be sure they weren't produced with the potential for cross contamination.

Nutrition Facts

Calories

465.43

Fat

16.63

Sat. Fat

8.8

Carbs

68.53

Fiber

12.51

Net carbs

55.98

Sugar

29.11

Protein

13.78

Sodium

80.97

Cholesterol

14.64

Nutritional value for oats may vary greatly depending on choice of chocolate hazelnut spread and milk. Value calculated with two tablespoons of maple syrup and without the addition of the protein powder, as values can vary greatly from powder to powder.

Similar Recipes

Blueberry Lemon Poppy Seed Baked Oats

https://dahliadei.com/recipes/chocolate-hazelnut-overnight-oats

Oats, Hazelnut, Chocolate, Nutella, Meal Prep

Breakfast

American

Did you make this recipe?

Tag @dahliadei_wellness on instagram and hashtag it # dahliadei

Blueberry Lemon Poppy Seed Baked Oats

I have some big-ish news! Starting this week, I will be posting a new oat recipe every Monday for six weeks. That’s six creative and delicious (not to mention very easy) oat recipes.

I’ve got recipes coming up for baked oats, overnight oats, and even savory oats, so there’s something for everyone—even if you don’t like oats. Take me, for example, I really didn’t get the hype around oats. The texture, flavor, and all-around rich and dense mouthfeel really didn’t appeal to me. That being said, the idea of oats always sounded really good to me, health-wise, and I do like the flavor of oats in the right context. So these are going to be, naturally, me-approved recipes, but that means a little bit more in this context: if you like oats, I’m sure you’ll love these recipes. If you don’t like oats, I know at least one of these recipes will work its way into your heart. Sincerely, a fellow not-huge-fan-of-oats.

So, about this recipe: if you’ve never tried baked oats, you’re missing out. It’s very close to having cake for breakfast. I’m not going to lie and say it’s exactly the same, but it’s its own cake-adjacent vibe, like banana bread or muffins. It is a vastly different experience to your classic oatmeal, though.

What makes this recipe better than most other baked oats recipes? The straightforward answer is the brightness and acidity of the lemon. One thing I don’t love about traditional oatmeal recipes is how dense and rich they are, I get tired of eating them very quickly. The brightness of the lemon in the baked oats and in the lemon vanilla yogurt, combined with the freshness of the stewed blueberries, just makes this recipe relatively light. Bonus points: your house will smell like a lemon loaf all morning.

This recipe is dairy-free and refined sugar-free, but it’s not vegan. I do have tips at the end to make this recipe vegan and gluten-free.

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Blueberry Lemon Poppy Seed Baked Oats

( 0 reviews )

Yield: -2+

Author: Dahlia Dei

Prep time: 10 MinCook time: 50 MinTotal time: 1 Hour

A healthy, yet decadent, breakfast option that will make your whole house smell like lemons and vanilla

IngredientsUSMetric

Blueberry Lemon Poppy Seed Baked Oats

• 1 egg
• 1/2 teaspoon vanilla extract
• 2 tablespoons honey
• Zest from half of a lemon
• 2 tablespoons lemon juice (the juice of one small lemon)
• 1 tablespoon coconut oil
• 1/2 cup milk of choice
• 1/4 cup water
• 1 cup rolled oats
• 1 tablespoon poppy seeds
• 1/2 teaspoon baking powder
• A pinch of salt
• 1/2 cup blueberries (fresh or frozen)
• Oil for greasing the pan

Stewed Blueberries

• 1/4 cup frozen blueberries

Lemon-Vanilla Yogurt

• 2 tablespoons coconut yogurt
• 1 teaspoon honey
• 1/2 teaspoon vanilla extract
• Zest and juice from 1/4 of a lemon

InstructionsFahrenheitCelsius

1. Preheat oven to 180° C
2. In a high-speed blender, blend the oats on the fastest setting until you have oat flour
3. Combine the egg, vanilla, honey, melted coconut oil, lemon juice, lemon zest, milk, and water in a bowl and whisk
4. Once the wet ingredients are well combined, add in the oat flour, poppy seeds, baking powder, and salt
5. Fold in the blueberries
6. Grease a 6” x 4” ramekin or two 4-inch ramekins with oil
7. Pour the batter into the ramekin(s) and bake for 35-50 minutes (the larger ramekin requires more time in the oven)
8. While the oats are in the oven, prepare the stewed blueberries by adding frozen blueberries to a saucepan and heating them up, covered, until the berries begin to release their juices
9. Once thawed and heated, take the berries off the heat, mash them gently with a fork, and leave covered in the pan until ready to serve
10. Remove the oats from the oven once the top and edges are golden-brown and a skewer inserted into the center comes out clean
11. While the oats cool, combine the coconut yogurt, lemon juice, lemon zest, honey, and vanilla in a small bowl
12. Top the oats with the lemon-vanilla yogurt and the stewed berries and enjoy!

Notes

• To make this recipe vegan, replace the egg with one flax egg, which is one tablespoon flaxseed meal and three tablespoons of water, left to thicken for 15-30 minutes
• You can also substitute the honey in this recipe for maple syrup
• To make this recipe gluten-free, make sure you use gluten-free oats
• If you’re not a fan of coconut, replace the coconut yogurt with greek yogurt or soy yogurt, and the coconut oil with butter or avocado oil
• To make greasing your pans and dishes easier, buy an oil spray—my favorite is a non-aerosol avocado oil
• For vanilla extract, for any recipe, use vanilla-bean paste, it’s a touch more expensive but it’s a very quick and easy way to make your desserts a little more refined and better tasting
• Almond extract is a touch controversial (at least among my friends) but adding the tiniest bit of almond extract to this (1/4 teaspoon) adds something a little extra
• This makes two servings and can be reheated the next morning in the oven, covered with aluminum foil, for about 15 minutes

Nutrition Facts

Calories

424.30

Fat

17.22

Sat. Fat

10.07

Carbs

63.50

Fiber

7.36

Net carbs

56.13

Sugar

29.39

Protein

12.54

Sodium

143.31

Cholesterol

97.88

Nutritional value for oats made on almond milk

https://dahliadei.com/recipes/blueberry-lemon-poppy-seed-baked-oats

Oats, Baked Oats, Lemon, Berries

Breakfast, Dessert

American

Did you make this recipe?

Tag @dahliadei_wellness on instagram and hashtag it # dahliadei

Roasted Tomato Soup

Growing up, my mom would make a few different really good soups. There was Tom Yum soup, spinach soup, pumpkin soup, mushroom soup, and so many more. The first time she made broccoli soup (still a favorite of mine), I had nearly the whole pot. I broke out in a rash the next morning and my mom pinned it on the soup, to my dismay. I was banned from having broccoli for years. I can now confirm that I am not allergic to broccoli, and my mom banned me from having a vegetable most mothers beg their children to have for nothing. Net zero gain for both of us.

Anyway, this fun anecdote was all to say I really love soup. I know soup’s one of those contested courses, but we had a bit of a soup culture in our household growing up. My favorite of all of the soups I’ve ever had is this one I’m about to share with you, though—actually it’s a tie, the aforementioned spinach soup my mom makes is too good.

This one’s a great recipe for when you get overambitious with the amount of tomatoes you intend on eating during the week, maybe two weeks in a row, and you end up with a bunch of soft squishy tomatoes in the back of the fridge. To make it even more of a no-waste option, you can use homemade vegetable stock in this recipe to use up even more of your less than fresh vegetables.

I like this soup as a tomato-rice soup, it just makes it a more filling option. But if you prefer to have your tomato soup with a grilled cheese sandwich to the side, go ahead and ignore all of the rice instructions. It is delicious either way.

Roasted Tomato Souphttps://www.instagram.com/reel/CazI-o_MPfq/

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Roasted Tomato Soup

( 0 reviews )

Yield: -4+

Author: Dahlia Dei

Prep time: 10 MinCook time: 1 H & 5 MTotal time: 1 H & 15 M

This garlicky, herby, tomatoey soup is perfect with a grilled cheese sandwich to the side or with rice cooked through, for an elevated tomato rice soup

IngredientsUSMetric

• 500 g (or more) tomatoes of any kind
• 10-12 thyme sprigs, plus more for garnish
• 1 head of garlic (generally, a clove per tomato)
• 2 tablespoons olive oil
• 1 teaspoon dried basil leaves
• Salt and pepper to taste

Optional

• 1 teaspoon brown sugar
• 4 cups stock (vegetable or chicken work best)
• 1/2 cup uncooked long-grain rice

InstructionsFahrenheitCelsius

1. Preheat oven to 200° C.
2. Cut the tomatoes in halves or quarters. If using multiple different sizes of tomatoes, keep the sizing similar, for example leave cherry tomatoes whole, and cut large beefsteak tomatoes into eighths.
3. Spread the tomatoes onto as many baking trays as needed. Do not discard the tomato vines, if you have them. Add them to the trays. Add the garlic and the thyme to the trays, as well, drizzle with olive oil, and season with salt and pepper.
4. Roast the tomatoes in the oven until they become caramelized and slightly charred. This should take about 40-50 minutes.
5. Once cooked, transfer the contents of the baking trays into a large pot. Add stock or four cups of water. Allow the mixture to come to a simmer, then cover, and cook for 15 minutes.
6. Remove tomato vines and thyme sprigs from the pot.
7. Blend the remaining contents of the pot, using an immersion blender or by carefully transferring the soup to a blender, then returning the blended soup back to the pot.
8. Bring the soup back to a simmer, adding the basil and brown sugar. Simmer covered for 10-15 minutes, adding more water if the soup becomes too thick.
9. Optional: During those last 15 minutes, add in your rice. It should be completely cooked through by the end of the cook-time. If you choose to use brown rice, simmer the soup for 30 minutes instead of 15.
10. Before you serve, remember to taste for salt and pepper. Enjoy!

Notes

• You can roast the entire head of garlic as is, in its entirety, without peeling it or separating the cloves. You’ll just need to cut the top off of it first to make squeezing the roasted garlic cloves out of it at the end easier.
• If you choose to peel the garlic cloves before roasting, try to place them close to the tomatoes on the baking trays to avoid overcooking them (Look at the small pieces of garlic pictured on the roasting tray above).
• If you choose to roast the garlic bulb whole, squeeze the garlic cloves out of it into the pot after it is done roasting. Do not simmer the garlic skin with the other ingredients. However, do simmer the tomato vines and thyme sprigs to extract more flavor from them.
• If you’re buying tomatoes specifically for this recipe, get the vine-ripened ones. The tomato vine has a lot of great herby, tomato-y flavor in it, it’s really underrated. Before adding it to the tray, smell it and see for yourself.
• Fresh herbs are great here, but dry herbs work well too. If you have to replace the fresh thyme sprigs with dried thyme, you’ll need about 3-4 teaspoons.
• When transferring the roasted vegetables and herbs from the baking tray to the pot, remember to also transfer all of the pan juices and drippings into the pot as well.
• With this recipe, it’s really important to taste for seasoning at the very end, as, depending on what you use for stock, the amount of salt you’ll need can vary greatly.
• Vegetable stock is really easy to make with whatever herbs and vegetables you have in your fridge + scraps from meals you’ve cooked within the last couple of days. A really simple option is a brown onion, a couple of carrots, and a few stalks of celery, plus a teaspoon of peppercorns.
• You can also totally just throw in a couple of bouillon cubes and save yourself the effort. I also just make this soup with water all the time and it still turns out pretty tasty.

Nutrition Facts

Calories

197.96

Fat

9.94

Sat. Fat

1.75

Carbs

19.85

Fiber

1.60

Net carbs

18.25

Sugar

7.98

Protein

7.69

Sodium

423.92

Cholesterol

7.20

Nutritional value for Roasted Tomato Soup as a tomato-rice soup option (including 1/2 cup rice)

https://www.dahliadei.com/recipes/roasted-tomato-soup

Tomato, Herbs, Garlic, Cozy

Soup, Starter, Appetizer

American

Did you make this recipe?

Tag @dahliadei_wellness on instagram and hashtag it # #