The dark chocolate flavor of this rich, coconut milk-based mousse satisfies your sweet tooth, especially if you’re a fan of a certain coconut-and-almond candy bar. Be sure to use high-quality unsweetened Dutch cocoa powder for the best flavor, plain cocoa powder tends to lend a soapy flavor to this dessert.

RD Tip: This dessert is low in added sugar while also providing some fiber, making it a great choice to satisfy your chocolate craving.

Active time: 10 minutes | Total time: 10 minutes plus overnight refrigeration

Dark Chocolate Almond Mousse

Ingredients

• 1 (14-oz/414ml) can unsweetened full-fat coconut milk, refrigerated overnight
• 1 tbsp coconut sugar
• 1 pinch salt
• 3 tbsp unsweetened Dutch-process cocoa powder
• 2 drops almond extract
• 1/4 cup (20g) sliced almonds
• 1/4 cup (15g) unsweetened coconut flakes

Directions

Open the can of coconut milk and poke a hole through the solid coconut cream in the top of the can. Pour off the liquid coconut water in the bottom of the can and reserve for smoothies.

Put 1 cup of the solid coconut cream in a mixing bowl. Add the sugar and salt and beat with a hand mixer on high until smooth and fluffy, 2 minutes. Set aside 2 tablespoons of the whipped coconut cream in a small bowl. Sift the cocoa powder over the remaining coconut cream, add the almond extract, and beat until incorporated and fluffy.

Spoon the mousse into 4 small (1/2-cup/118ml) ramekins. Dollop the reserved plain coconut whipped cream on top of each mousse and refrigerate.

In a small, dry saucepan, toast the almonds and coconut flakes over medium-low heat, stirring constantly, until golden brown, 1 minute. Sprinkle the mousse with the almonds and coconut immediately before serving.

Serves: 4 | Serving Size: About 1/4 cup mousse, 2 tablespoon nuts/coconut

Nutrition (per serving): Calories: 179; Total Fat: 16g; Saturated Fat: 12g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 98mg; Carbohydrate: 9g; Dietary Fiber: 3g; Sugar: 5g; Protein: 3g

Nutrition Bonus: Potassium: 204mg; Iron: 7%

Originally published May 23, 2020; Updated May 2026

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This Filipino braised chicken adobo takes just minutes to prepare but has a complex flavor profile thanks to pantry items you likely have around — soy sauce, garlic, and apple cider vinegar. We add pineapple and Sriracha for a sweet-spicy kick. The dish is traditionally served with white rice, but brown rice, mashed sweet potatoes or quinoa are equally delicious—and offer more fiber and nutrients.

Active time: 15 minutes | Total time: 4 hours, 15 minutes – 5 hours, 15 min

Slow Cooker Chicken Adobo With Pineapple

Ingredients

• 1/3 cup (80g) low-sodium chicken broth
• 2 tbsp apple cider vinegar
• 2 tbsp low-sodium soy sauce
• 2 tbsp tomato paste
• 8 bone-in chicken thighs, skin and excess fat removed
• 1 can (8oz/227g) pineapple chunks in juice, drained
• 1/2 large onion, sliced
• 4 large garlic cloves, peeled and left whole
• 1 (2-inch) piece ginger, peeled and thickly sliced
• 8 whole black peppercorns
• 2 bay leaves
• 1 tbsp cornstarch
• 1 tsp Sriracha

Directions

In a slow cooker, whisk together the broth, vinegar, soy sauce, and tomato paste until the tomato paste is dissolved. Add the chicken, pineapple, onion, garlic, ginger, peppercorns, and bay leaves. Stir to combine. Cover and cook on low heat for 4–5 hours, or until the chicken registers 165°F (74°C) on an instant-read thermometer inserted into the thickest part of the thigh, away from the bone.

Carefully transfer the chicken pieces to a platter and cover with foil. When cool enough to handle, remove the meat from the bones and shred using two forks. Discard the bones. Transfer the pineapple and onion to a small saucepan. Add half of the cooking liquid, discarding the remaining liquid, ginger slices, bay leaves, and peppercorns. Bring to a simmer over medium-high heat.

In a small bowl, whisk together the cornstarch with 1 1/2 tbsp cold water and the Sriracha. Add to the cooking liquid in the saucepan and cook until thickened and bubbly, about 2 minutes. Spoon the sauce over the shredded chicken and serve with rice, if desired.

Serves: 6 | Serving Size: 3 oz (85g) chicken and 1/2 cup sauce

Nutrition (per serving): Calories: 319; Total Fat: 10g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 2g; Cholesterol: 187mg; Sodium: 383mg; Carbohydrate: 17g; Dietary Fiber: 1g; Sugar: 4g; Protein: 41g
Nutrition Bonus: Potassium: 639mg; Iron: 11%; Vitamin C: 10%

Originally published date October 2019; Updated date May 2026

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These delicious cookies combine all the flavors you love in the buttery Greek dessert, packed into a healthy little oatmeal cookie. While honey counts as added sugar, it’s not refined. Still, it’s important to consume it in moderation.  Our RD recommends 25g or less of added sugar per day so with only 5g added sugar these cookies make a perfect dessert that can fit into a healthy meal plan (1).

Active time: 15 minutes | Total time: 1 hour

Honey-Sweetened Baklava Cookies

Ingredients

• 1/2 cup (113g) unsalted butter
• 1/2 cup (160g) honey
• 1/2 cup (65g) walnuts, chopped
• 1/2 cup (60g) pistachios, shelled and chopped
• 1 teaspoon cinnamon
• 1/2 teaspoon salt
• 1/4 teaspoon ground cloves
• 1 egg
• 1 teaspoon vanilla extract
• 1/2 cup (60g) whole-wheat pastry flour or whole-wheat flour
• 1/4 teaspoon baking soda
• 1 1/2 cups (148g) oats

Directions

Preheat oven to 350°F (177°C). Line two baking sheets with parchment paper and set aside. Melt the butter in a large sauté pan over medium-low heat. Continue to cook, swirling pan occasionally, until the foam subsides and the butter begins to turn golden brown and smells nutty, about 3 minutes.

Add the honey, walnuts, pistachios, cinnamon, salt and cloves and bring to a simmer. Cook, stirring constantly, until syrupy, about 2 minutes. Pour into a large mixing bowl and set aside to cool to room temperature, about 30 minutes.

Add the egg and vanilla to the honey mixture and stir to combine. Add the flour and baking soda and stir until no traces of flour remain. Add the oats, stirring to combine. The mixture will be very stiff.

Drop the batter by rounded tablespoonfuls 2 inches (5cm) apart on the prepared baking sheets. Bake, rotating baking sheets from top to bottom halfway through baking, until crispy on the edges and golden brown, 14–18 minutes, watching carefully during the last few minutes to make sure the cookies aren’t burning. Transfer to a wire cooling rack and let cool. Store in an airtight container for up to 1 week.

Serves: 26 | Serving Size: 1 cookie

Nutrition (per serving): Calories: 100; Total Fat: 6g; Saturated Fat: 3g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 1g; Cholesterol: 16 mg; Sodium: 65mg; Carbohydrate: 11g; Dietary Fiber: 1g; Sugar: 5g; Protein: 2g

Nutrition Bonus: Potassium: 53mg; Iron: 3%; Vitamin A: 8%

Originally published June 13, 2020; Updated November 2025

The post Honey-Sweetened Baklava Cookies appeared first on MyFitnessPal Blog.

Collagen-rich and deeply flavorful, there’s a reason this thrifty cut is a favorite of home cooks and chefs alike. Oxtail contains meat, bones and cartilage, which melt into a delicious sauce when braised in the slow cooker. Look for meaty pieces that are at least 2 ½-3 inches or larger in diameter for the best value.

RD Tip: If oxtail is hard to find, you can swap them out with just about any meat-on-the-bone, like short ribs, beef shanks, or even bone-in chicken thighs.

Slow Cooker Braised Oxtail and Carrots

Ingredients

• 4 lb. (1814g) oxtails
• 1 tsp ground black pepper
• 1/2 tsp salt
• 1 tbsp olive oil
• 3 tbsp no salt-added tomato paste
• 1/2 cup (113g) dry red wine (such as Pinot Noir or Merlot)
• 2 cups (360g) low-sodium beef broth
• 1 tsp granulated garlic or garlic powder
• 2 bay leaves
• 1 small sprig rosemary 
• 1 large yellow onion, chopped
• 3 large carrots (475g), cut into 1/2-in. thick coins
• 2 celery stalks, sliced
• 1 large parsnip, chopped
• 2 tbsp cornstarch

Directions

Season the oxtails with pepper and salt. Heat the oil in a large non-stick pan over medium-high heat. When the oil is hot, add the oxtails to the pan (in batches if needed, to avoid overcrowding the pan.) Cook, turning occasionally, until browned all over, about 10 minutes. Add to the slow cooker.

Pour off the fat in the pan. Return the pan to medium-high heat and add the tomato paste. Cook, stirring constantly, about 2-3 minutes, or until it begins to brown. Add the wine and simmer for another 1 minute, scraping up the brown bits on the bottom of the pan. Add the broth, granulated garlic, rosemary and bay leaves and stir to combine.

Pour the wine mixture over the oxtails in the slow cooker. Nestle the celery and onion around the oxtail. Cover and cook on low in a large (6.5qt/6L) slow cooker for 8–9 hours (or on high for 4-5 hours) until oxtail reaches an internal temperature of 190-205°F, adding the parsnips and carrots during the last 2-3 hours of cooking.

Transfer the oxtails and vegetables to a large serving bowl with a slotted spoon. Discard the bay leaves and rosemary sprig. Cover meat and vegetables with foil. Set aside.

Pour the cooking liquid into a gravy separator and let it stand for a few minutes so the fat rises; discard the fat (alternatively, pour the cooking liquid into a large measuring cup, let sit for a few minutes, then spoon the fat off the top and discard.) Pour the defatted cooking liquid into a small saucepan. Bring the cooking liquid to a boil over medium-high heat and simmer for 4 minutes.

In a small bowl, combine the cornstarch with 2 tbsp water and stir to combine. Add to the cooking liquid and simmer until thickened, about 2 minutes. Season sauce with additional salt and pepper, if desired. Pour the sauce over the oxtails and vegetables and serve.

Serves: 6 | Serving Size: 2 medium oxtails, 2/3 cup vegetables, 1/3 cup sauce

Nutrition (per serving): Calories: 628; Total Fat: 33g; Saturated Fat: 13g; Monounsaturated Fat: 16g; Polyunsaturated Fat: 2g; Cholesterol: 227mg; Sodium: 620mg; Carbohydrate: 21g; Dietary Fiber: 3g; Sugar: 5g; Protein: 63g

Nutrition Bonus: Potassium: 1194mg; Iron: 49%; Calcium: 7%; Vitamin A: 25%; Vitamin C: 15%

Originally published March 10, 2020; Updated April 2026

The post Slow Cooker Braised Oxtail and Carrots appeared first on MyFitnessPal Blog.

Lettuce wraps are an easy way to enjoy a low-carb meal. This recipe features lean ground turkey sautéed with zucchini and mushrooms served on butter lettuce leaves. You can make the lettuce wrap filling ahead of time, freeze it, then reheat and eat when you’re ready. If you’re packing lettuce wraps for lunch, make sure to store the lettuce leaves separately.

Active time: 25 minutes | Total time: 30 minutes

Ground Turkey Lettuce Wraps

Ingredients

• 1 tbsp olive oil
• 1 small yellow onion, diced
• 3 oz. (150 g) mushrooms (about 8–10 medium), diced
• 1 medium zucchini, diced
• 2 cloves garlic, minced
• 1 lb lean (93/7) ground turkey
• 1/2 cup tomato sauce
• 1 tsp sugar
• 1 tbsp chili powder
• 1 tbsp paprika
• 1/2 tsp salt
• 1/2 tsp black pepper
• 24 butter lettuce leaves
• 8 tbsp nonfat plain Greek yogurt

Directions

Heat a large sauté pan over medium-high heat. Add the oil, zucchini, and mushrooms and cook, stirring occasionally, until they begin to brown, about 4–5 minutes.

Add the onion and continue to cook for another 3–4 minutes, until softened. Add the garlic and cook for 30 seconds more, until fragrant.

Add the ground turkey and increase heat to medium-high. Cook, breaking up the meat as it cooks for about 10–12 minutes, or until it reaches an internal temperature of 165°F.

Add the tomato sauce, sugar, chili powder, paprika, salt and black pepper and simmer for 4 minutes, or until slightly thickened. Remove from heat.

To serve, spoon 1/4 cup of the turkey mixture onto each lettuce leaf. Top each wrap with 1 tsp nonfat plain Greek yogurt and serve immediately.

Serves: 4 | Serving Size: 1 1/2 cups turkey mixture + 6 lettuce leaves + 6 tsp nonfat plain Greek yogurt

Nutrition (per serving): Calories: 281; Total Fat: 14g; Saturated Fat: 3g; Monounsaturated Fat: 6g; Polyunsaturated Fat: 4g; Cholesterol: 86mg; Sodium: 583mg; Carbohydrate: 12g; Dietary Fiber: 4g; Sugar: 6g; Protein: 27g

Nutrition Bonus: Potassium: 822mg; Iron: 18%; Vitamin A: 63%; Vitamin C: 20%; Calcium: 11%

Originally published: October 15, 2016; Updated April 2026

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Simple is good, especially when you can put all the ingredients for a comforting chicken soup in a slow cooker, shred the chicken and transfer the soup to glass containers — you can even pack some for lunch. Pearled barley is rich in beta-glucans, a type of soluble fiber that may help reduce cholesterol, and barley has been shown to provide satiety and a feeling of fullness (1, 2).

Active time: 20 minutes | Total time: 5 hours, 20 minutes

Slow Cooker Chicken and Barley Soup

Ingredients

• 4 cups (960g) low-sodium chicken broth
• 1 large onion, chopped
• 3 large carrots, chopped
• 4 celery stalks, chopped
• 2 garlic cloves, minced
• ¼ cup (50g) pearled barley, dry
• 1 tbsp fresh rosemary, finely chopped
• 1 bay leaf
• 1/2 tsp black pepper
• 1 lb (454g) chicken breast, raw
• ¼ cup (15g) Italian parsley, chopped
• ½ lemon, juiced

Directions

Place the stock, onion, carrot, celery, garlic, barley, rosemary, bay leaf and black pepper in a large slow cooker, stir to combine. Place the chicken breast on top and cover the pot tightly. Cook on high for 2-3 hours or low for 4-5 hours, or until the chicken is easily shredded and reaches an internal temperature of 165°F.

Uncover, then use tongs to remove the bay leaf and place the chicken on a plate. Let cool slightly, then use two forks to shred the meat. Return the chicken to the pot and add the parsley and juice from ½ a lemon, stir and serve.

Serves: 4 | Serving Size: 1 ½  cup

Nutrition (per serving): Calories: 275; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 1g; Cholesterol: 83mg; Sodium: 203mg; Carbohydrate: 25g; Dietary Fiber: 5g; Sugar: 5g; Protein: 33g

Nutrition Bonus: Calcium: 6%; Iron: 11%; Potassium: 1014mg; Vitamin A: 609%; Vitamin C: 23%

Originally published February 14, 2021; Updated February 2026

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Set yourself up for success, with these easy, make-ahead jars of healthy breakfast. Chia seeds are a nutritional powerhouse, with fiber and omega-3’s and the uncanny ability to gel into a creamy pudding (1). Berries are low-sugar fruits that deliver potent antioxidants and great, fruity flavor (2).

This parfait makes for a great dessert. It satisfies your sweet tooth and it has protein and fiber to keep you full.

Active time: 10 minutes | Total time: 10 minutes, plus refrigeration overnight

Berry Chia Pudding Recipe

Ingredients

• 1 1/2 cups (360ml) unsweetened almond milk
• 1/2 cup (84g) chia seeds
• 2 cups (490g) 0% plain Greek yogurt
• 2 tbsp honey
• 1 cup (150g) fresh raspberries (reserve 4 berries for garnish)
• 1 cup (150g) fresh blueberries
• 4 mint sprigs

Directions

In a bowl or 2-cup storage tub, stir the almond milk and chia seeds vigorously for 30 seconds, then cover and refrigerate overnight. The mixture will thicken significantly as the seeds absorb the liquid.

Place the Greek yogurt and honey in a medium bowl and stir until smooth. Add the berries and fold gently with a spatula to keep the raspberries intact.

To assemble, get 4 large wine glasses or 1½-cup glass storage tubs. In each glass, place ½ cup of the yogurt mixture. Spoon ¼ cup of the chia pudding on top and spread evenly. Add another ¼ cup of the yogurt mixture on top, spread evenly, then dollop 2 tbsp of chia pudding on top. Spoon any remaining chia pudding evenly over the four glasses. Garnish each with a reserved raspberry and a mint sprig and serve.

Store assembled parfaits covered in the refrigerator for up to four days.

Serves: 4 | Serving Size: About 1¼ cups parfait

Nutrition (per serving): Calories: 264; Total Fat: 8g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 5g; Cholesterol: 6mg; Sodium: 103mg; Carbohydrate: 32g; Dietary Fiber: 11g; Sugar: 17g; Protein: 17g

Nutrition Bonus: Vitamin D: 8%; Calcium: 44%; Iron: 13%; Potassium: 384mg; Vitamin C: 20%

Originally published October 1, 2020; Updated February 2026

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Go ahead and buy the big bag of mandarin oranges. You might eat most of them out of hand, but save a few to use in this citrus-kissed smoothie. A serving of protein powder makes sure you’ll be satisfied all morning long, and you’ll get immune-boosting vitamin C thanks to the mandarins (1).

Active time: 5 minutes | Total time: 5 minutes

Mandarin-Ginger Smoothie

Ingredients

• 1/2 cup (123g) nonfat plain Greek yogurt
• 1/2 cup (122g) unsweetened soy milk
• 2 small mandarins, peeled (save a segment for garnish)
• 1/2 large banana, frozen
• 1 cup (13g) fresh spinach
• 1 tsp minced fresh ginger
• 1/4 tsp turmeric
• 1/4 tsp ground black pepper
• 1/2 serving plain whey protein powder

Directions

Place all of the ingredients in a high-powered blender. Secure the lid and blend, starting on low speed and increasing to high, until completely smooth.

Pour into a glass, garnish with the reserved mandarin segment if desired, and serve immediately.

Serves: 1 | Serving Size: 1 smoothie

Nutrition (per serving): Calories: 350; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 2g; Cholesterol: 33mg; Sodium: 189mg; Carbohydrate: 48g; Dietary Fiber: 6g; Sugar: 34g; Protein: 33g

Nutrition Bonus: Calcium: 46%; Iron: 12%; Potassium: 1093mg; Vitamin A: 193%; Vitamin C: 104%

Originally published January 2021; Updated May 2026

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It takes only six ingredients to make this dish (not including salt, pepper and oil, which we consider freebies). Frozen broccoli plays two starring roles here. A good amount of whole florets bulk up the bowl, while some is processed into an easy pesto sauce.

The white beans and broccoli in this dish are highly functional for your health. The fiber in the beans feeds the healthy bacteria in your gut, while the broccoli contains a powerful antioxidant called glucosinolates (1, 2).

Active time: 10 minutes | Total time: 15 minutes

White Bean Bowl With Broccoli Pesto

Ingredients

• 6 cups (936g) frozen broccoli florets
• 1/4 cup (56g) olive oil
• 1 tsp lemon zest
• 2 tbsp fresh lemon juice
• 1/4 tsp kosher salt
• 1/4 tsp black pepper
• 1 small clove garlic
• 1/2 cup (50g) Parmesan cheese, shredded, divided
• 1 1/2 cups precooked farro
• 2, 15.5 oz. cans reduced-sodium cannellini beans, drained and rinsed

Directions

Place broccoli in a large microwave-safe bowl and microwave on high for 5–7 minutes, or until crisp-tender.

Transfer 1 1/2 cups of the broccoli to a food processor. Add olive oil, lemon zest, lemon juice, salt, pepper, and garlic, and process until nearly smooth. Add 1/4 cup Parmesan and pulse 2–3 times to combine. If needed, add water 1 tbsp at a time to thin the pesto to your desired consistency.

Add the beans, farro, and pesto to the remaining broccoli in the bowl and toss gently to combine. Divide the mixture evenly among four shallow bowls and top with the remaining cheese.

Serves: 4 | Serving Size: 1 1/2 cups bean mixture and 1 tbsp cheese

Nutrition (per serving): Calories: 522; Total Fat: 19g; Saturated Fat: 4g; Monounsaturated Fat: 11g; Polyunsaturated Fat: 2g; Cholesterol: 11mg; Sodium: 487mg; Carbohydrate: 67g; Dietary Fiber: 23g; Sugar: 5g; Protein: 28g

Nutrition Bonus: Potassium: 1536mg; Iron: 35%; Vitamin C: 7%; Calcium: 21%

Originally published May 14, 2020; Updated March 2026

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This lightly sweetened breakfast porridge uses short-grain brown rice, giving it a pleasant nutty bite. Brown rice contains fiber and antioxidants, so it’s a good item to keep in your pantry for this recipe and beyond (1). Top this creamy coconut milk porridge with Greek yogurt for additional protein.

Active time: 5 minutes | Total time: 1 hour

Pressure Cooker Brown Rice Breakfast Porridge

Ingredients

• 1 cup (180g) short-grain brown rice, rinsed
• 1 14-oz. can (440ml) unsweetened light coconut milk
• 3 tbsp (60g) pure maple syrup
• 1/2 tsp salt
• 1 1/2 cup plain nonfat Greek yogurt
• 1/4 cup walnuts, toasted, roughly chopped
• 1 green apple, very thinly sliced
• 1/2 tsp cinnamon

Directions

In the bowl of a pressure cooker, add the brown rice, coconut milk, maple syrup, salt, and 2 cups of water. 

Secure the lid and pressure cook on Manual for 30 minutes at high pressure. Make sure the pressure valve is sealed.

When the cooking program ends, allow the pressure to release naturally for 20 minutes, then move the pressure release valve to venting to release any remaining steam.

Remove the lid and stir the porridge. Scoop into bowls, top with Greek yogurt and garnish with toasted walnuts, and apple. Dust with cinnamon and serve.

Serves: 6 | Serving Size: About 3/4 cup porridge, 1/4 cup Greek yogurt + toppings

Nutrition (per serving): Calories: 257; Total Fat: 9g; Saturated Fat: 5g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 2g; Cholesterol: 3mg; Sodium: 226mg; Carbohydrate: 39g; Dietary Fiber: 3g; Sugar: 13g; Protein: 9g

Nutrition Bonus: Calcium: 9%; Iron: 2%; Potassium: 182mg; Vitamin C: 3%

Originally published February 2021; Updated May 2026

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Quiche is divine, but the crust can be time consuming and high in saturated fat. In this recipe we skip the pastry crust and use sliced sweet potatoes to line the pie pan for a slightly sweet, tender vessel for the savory egg and kale filling.

The sweet potato crust adds some fiber and vitamin A while putting a fun twist on traditional quiche (1).

Active time: 25 minutes | Total time: 1 hour 15 minutes

Kale Egg-White Quiche With Sweet Potato Crust

Ingredients

• Cooking spray
• 1 5-inch (13cm) sweet potato, sliced into 1/8 inch thick rounds
• 2 tsp olive oil
• 1 yellow onion, chopped
• 1 tbsp fresh thyme, chopped
• 4 cups (84g) kale, roughly chopped
• 8 large egg whites
• 2 large eggs
• 1/4 cup (20g) shredded Parmesan cheese
• 1/2 tsp freshly ground black pepper
• 6 tsp chipotle pepper sauce, or preferred hot sauce, to taste

Directions

Preheat the oven to 375ºF (190ºC).

Spray a 9-inch, deep-dish pie pan with cooking spray, then place a single layer of sliced sweet potatoes in the pan, lining it as well as you can. There will be overlaps and gaps.

Place a square of foil on top of the sweet potato and press it on the surface of the slices, wrapping the foil around the rim of the pan. Bake for 20 minutes, until the slices are tender when pierced with a paring knife. Gently press down any slices that are not lying flat, then remove the foil. Let cool on a rack.

In a large sauté pan, drizzle the olive oil and place over medium-high heat.

Add the onion and thyme and stir, and reduce the heat when it starts to sizzle. Cook for about 5 minutes, until the onion is softened. 

Add the kale and stir for 4–5 minutes, until the kale is softened and shrunken. Let cool.

In a medium bowl, whisk the egg whites and eggs, and when well-mixed, whisk in the Parmesan and pepper.

Add the cooled kale, folding the mixture together with a spatula. Scrape into the sweet potato crust and smooth the top.

Bake for about 35 minutes, until a paring knife inserted in the center of the quiche comes out dry. The quiche should be just set with a slight wobble at the center. Let cool on a rack for 5 minutes before cutting into four wedges. Serve with hot sauce, optional.

Serves: 4 | Serving Size: 1/4 quiche

Nutrition (per serving): Calories: 168; Total Fat: 7g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 1g; Cholesterol: 108mg; Sodium: 335mg; Carbohydrate: 13g; Dietary Fiber: 3g; Sugar: 4g; Protein: 14g

Originally published June 30, 2020; Updated January 2026

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Most people don’t get enough dietary fiber in their daily fare (1). Try adding this fiber-rich breakfast to your repertoire, and savor the maple and raspberry flavors while you tuck into a healthy breakfast.

RD Tip: Grinding flaxseeds helps the body better absorb nutrients such as omega-3 fatty acids and phytochemicals called lignans (2). This recipe has both whole and ground flaxseeds, giving you the health benefits of flaxseeds as well as a satisfying crunch.

Active time: 30 minutes | Total time: 6 hours

Raspberry Chia Pudding with Almond Milk and Flax Crisps

Ingredients

• 1 1/2 cups (366g) almond milk
• 1/2 cup (84g) chia seeds
• 2 tbsp pure maple syrup, divided
• 1 1.25-oz package freeze dried raspberries
• 1/4 cup (42g) whole flaxseeds
• 1/4 cup (28g) ground flaxseeds
• 1 tsp cinnamon
• 1 large egg white
• 2 tsp water
• 1 cup (150g) fresh raspberries

Directions

The night before, in a 2–3 cup (480–720ml) storage container, combine the almond milk, chia seeds and 1 tbsp maple syrup and stir vigorously for a few seconds. In a blender or food processor, blitz the freeze-dried raspberries into a fine powder. Add the raspberry powder to the chia seed mixture and stir to combine. Cover and place in the refrigerator for at least 6 hours or overnight.

Preheat the oven to 350ºF (175ºC). Line a sheet pan with parchment paper and reserve. In a medium bowl, combine the whole and ground flaxseeds and cinnamon, whisking to mix. Add 1 tbsp maple syrup, egg white, 2 tsp water and stir thoroughly. Let stand for 2–3 minutes. It will thicken slightly. Spread the mixture on the parchment paper to a thickness of about 1/4 inch. Bake for 13-14 minutes, until dry and crisped. It will become firmer as it cools.

Cool on a rack and break into bite-sized pieces.

Serve pudding, topped with raspberries and crisps.

Makes 2 cups pudding and 1 3/4 cups crisps

Serves: 4 | Serving Size: 1/2 cup pudding, 1/4 cup raspberries and scant 1/2 cup crisps

Nutrition (per serving): Calories: 326; Total Fat: 16g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 8g; Cholesterol: 7mg; Sodium: 59mg; Carbohydrate: 38g; Dietary Fiber: 18g; Sugar: 15g; Protein: 12g

Nutrition Bonus: Vitamin D: 10%; Calcium: 32%; Iron: 19%; Potassium: 560mg; Vitamin A: 5%; Vitamin C: 15%

Originally published May 18, 2019; Updated January 2026

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