Tuna White Bean Salad Packed with Protein and Fiber

**Protein-Packed and Fiber-Rich Tuna White Bean Salad: A Healthy Treat**

In the pursuit of a nutritious and well-rounded diet, identifying meals that are both wholesome and tasty can prove difficult. Introducing the protein-packed and fiber-rich tuna white bean salad, a dish that not only quells hunger but also delivers a wealth of nutrients crucial for sustaining optimal health.

**Health Benefits**

1. **Rich in Protein**: Tuna serves as a lean source of protein, vital for muscle recovery and development. It supplies the essential amino acids that the body is unable to generate itself. A single serving of tuna can contain up to 20 grams of protein, making it a fantastic option for those aiming to enhance their protein consumption.

2. **High in Fiber**: White beans are a fantastic source of dietary fiber, which supports digestion and helps uphold a healthy gut. Fiber also plays a key role in managing blood sugar levels and can promote a sensation of fullness, which aids in weight control.

3. **Heart-Healthy Omega-3 Fatty Acids**: Tuna boasts a high level of omega-3 fatty acids, known for their cardiovascular benefits. These vital fats assist in reducing inflammation, lowering blood pressure, and minimizing the risk of heart disease.

4. **Vitamins and Minerals**: Both tuna and white beans are loaded with vital vitamins and minerals. Tuna offers a good amount of vitamin D, B vitamins, and selenium, whereas white beans provide iron, magnesium, and potassium.

**Recipe Summary**

Making a tuna white bean salad is straightforward and can be tailored to individual preferences. Here’s a simple recipe to kick things off:

**Ingredients**:
– 1 can of tuna (ideally in water)
– 1 can of white beans, drained and rinsed
– 1 small red onion, finely diced
– 1 cup cherry tomatoes, halved
– 1 cucumber, chopped
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– Salt and pepper to taste
– Fresh parsley or basil for decoration

**Instructions**:
1. In a large mixing bowl, blend together the tuna and white beans.
2. Stir in the diced onion, cherry tomatoes, and cucumber.
3. Drizzle with olive oil and lemon juice.
4. Season with salt and pepper, then gently toss to mix.
5. Decorate with fresh parsley or basil before serving.

**Customization Ideas**

– **Add Leafy Greens**: Toss in leafy greens like spinach or arugula for extra nutrients and a refreshing flavor.
– **Incorporate Avocado**: Add sliced avocado for a boost of healthy fats in the salad.
– **Spice It Up**: Add a kick with red pepper flakes or a splash of hot sauce.

**Final Thoughts**

The protein-packed and fiber-rich tuna white bean salad transcends a mere meal; it’s a nutrient-dense powerhouse that promotes a healthy lifestyle. Whether you aim to elevate your protein intake, boost fiber consumption, or just relish a delightful and filling dish, this salad is a flexible option that can be adjusted to fit your dietary requirements. Enjoy it as a quick lunch, a light dinner, or a filling side dish, and savor the health perks it brings to your dining experience.

Gluten-Free Vegan No-Bake Monster Cookies Recipe

# Healthier Monster Cookies: An Irresistible Vegan and Gluten-Free Delight

Monster Cookies have been reimagined! Welcome our enhanced take on the rich, chewy, peanut buttery, chocolate- and candy-filled cookies you adore. Our rendition delivers all the indulgence and flavor but is vegan, gluten-free, flourless, oil-free, and sweetened with maple syrup!

Even more exciting? These cookies are incredibly simple to whip up! You only need 1 bowl, 9 ingredients, and about 20 minutes until they’re ready to enjoy. Let’s get baking, friends!

## What are Monster Cookies?

Do they resemble monsters? Do they have a monstrous taste? Or do they transform you into a monster? The backstory of these classic cookies, loaded with chocolate, oats, peanut butter, and M&Ms, remains somewhat elusive! Some believe these cookies earned their name because of their substantial size. Others think it’s due to their lumpy texture, vibrant colors, or perhaps because all the fantastic ingredients make them the ultimate “monster” cookie.

We lean towards the latter! Just think about it. Melty chocolate, chewy oats, peanut butter, and M&Ms — how could a cookie with such delightful ingredients not be the greatest ever?! These components are fairly typical in all monster cookie recipes. Where variations usually arise is in the inclusion of flour versus solely oats, along with the kinds of sugar, eggs, and ingredient proportions.

Our approach? Flourless! Plenty of oats! Vegan, gluten-free, free from oil/butter, naturally sweetened, with no artificial elements. Monster cookies for everyone (and no one’s morphing into a monster 😉)!

## How to Prepare Gluten-Free Monster Cookies

Aren’t monster cookies naturally gluten-free? Not exactly! Those made with all-purpose flour are not gluten-free. However, versions crafted entirely from oats (with no flour) are generally gluten-free, provided you’re using certified gluten-free oats and steering clear of crispy M&Ms (which contain barley malt extract). If oats aren’t suitable for you, unfortunately, this recipe won’t work, but you can check out all of our oat-free treats here!

We opted for an all-oat (no-flour) recipe for various reasons — simplicity, nourishment, a pleasantly chewy bite, and when cooked, it nearly tastes like the oats become flour (magic!). The next classic cookie ingredient omitted from this recipe? Butter! Instead, we incorporate extra peanut butter, keeping them vegan while infusing a robust peanut flavor + extra fiber and a streamlined ingredient list.

As for the remaining ingredients, they’re remarkably straightforward: maple syrup, vanilla, baking powder, baking soda, and salt. Mix everything together and then incorporate the traditional monster cookie elements (oats, chocolate, and “M&Ms”).

To maintain a more wholesome cookie theme, we selected a natural M&M substitute that’s colored with beet juice and spirulina, prepared with healthier ingredients. Feel free to use any M&Ms you like, making sure they are gluten-free for GF consumers.

After just 22 minutes, you will have used minimal dishes (it’s a 1-bowl mixing process) and the end result is SO worthwhile! Enjoy those cookies!

You’re going to absolutely LOVE these cookies! They’re:
– Crisp around the edges
– Soft in the centers
– Chewy
– Chocolaty
– Peanut buttery
– Wholesome
– SUPER easy to prepare!

These cookies are ideal for utilizing leftover Halloween candy, will be a favorite at holiday gatherings, are sturdy enough for lunch boxes, and are simple to quickly bake whenever the craving strikes.

## More Oat & Chocolate Cookies

If you give this recipe a try, let us know! Drop a comment, rate it, and remember to tag a photo on Instagram.

### Recipe Information

– **Prep Time:** 10 minutes
– **Cook Time:** 12 minutes
– **Total Time:** 22 minutes
– **Yield:** 24 cookies
– **Course:** Dessert
– **Cuisine:** Gluten-Free, Oil-Free, Vegan
– **Freezer Friendly:** 1 month (dough)
– **Storage Duration:** 2-3 Days

### Ingredients

– 1 cup natural creamy peanut butter (only peanuts and salt)
– 2/3 cup maple syrup
– 1 tsp vanilla extract
– 1/2 tsp baking powder
– 1/2 tsp baking soda
– 1/4 tsp sea salt
– 2 cups rolled oats (use certified gluten-free oats if necessary)
– 1/2 cup naturally colored candy-coated chocolate (confirm vegan/gluten-free as needed)
– 1/2 cup mini semi-sweet chocolate chips (ensure dairy-free if required)

### Directions

1. Preheat your oven to 350 degrees F (176 C) and line

One-Pot Miso Soup Recipe with Kabocha Squash and Chickpeas

# Kabocha Chickpea Miso Soup: A Cozy and Wholesome Recipe

Have you ever followed a restaurant on social media, found yourself salivating over their posts, only to realize you’re too far away to make a purchase? In that situation, the best answer is to find yourself in your own kitchen. And thus, this Kabocha Chickpea Miso Soup — inspired by Salud in Bend, Oregon — came to be.

It’s everything you desire in a soup: cozy, wholesome, broth-rich, loaded with that fun squash you picked up without a plan, and incredibly quick and simple to prepare! Just **1 pot**, **8 ingredients**, and **30 minutes** needed. Let’s whip up some soup!

## How to Prepare This Kabocha Chickpea Miso Soup

This EASY soup starts with a delicious base: onion and garlic sautéed in olive oil.

Following that, we mix in chickpeas, cubed kabocha squash, and a blend of vegetable broth and water. This mixture achieves a brothy texture while preventing the vegetable broth’s taste from overpowering the miso.

After simmering until the squash is barely tender, we toss in the kale and keep cooking for a few more minutes until it wilts. One of the things we love about **kabocha squash** is that it maintains a robust, delightful texture when cooked just to al dente! However, if kabocha squash isn’t available, acorn squash works just as well in this recipe.

The last ingredient: **miso paste**! We particularly enjoy using chickpea miso paste, which has a mild, adequately salty, subtly sweet taste. Additionally, it’s perfect for those avoiding soy. To maximize the benefits from this probiotic-packed ingredient (and to ensure a smooth texture — no lumps!), we mix the miso paste with a bit of water and add it at the cooking’s conclusion.

We believe you’re going to ADORATE this soup! It’s:
– Brothy
– Cozy
– Savory
– Light
– Wholesome
– INCREDIBLY quick + simple to prepare!

This is a soup we turn to on a chilly fall or winter day when we’re yearning for something straightforward and nourishing. It makes a fantastic **fiber-rich** side and can also serve as a light meal, especially if you add an extra can of chickpeas and enjoy it with bread or rice.

## More Easy Soups You’ll Enjoy

If you give this recipe a try, let us know! Leave a comment, rate it, and don’t forget to tag a photo on Instagram.

### Recipe Information

**Prep Time:** 10 minutes
**Cook Time:** 20 minutes
**Total Time:** 30 minutes
**Servings:** 4 (~2 cup servings)
**Course:** Entrée or Side, Soup
**Cuisine:** Gluten-Free, Japanese-Inspired, Vegan
**Freezer Safe:** 1 month
**Storage Duration:** 3-4 Days

### Ingredients

– 1-2 Tbsp olive oil
– 1 cup diced white or yellow onion
– 4 large cloves garlic, minced
– 4 heaping cups kabocha squash, seeds removed, peeled and cut into 1 ½ inch pieces
– 1 (15 oz.) can chickpeas, drained
– 2 cups vegetable broth
– 2 cups water
– 2 cups chopped kale
– 2 Tbsp chickpea miso paste

**FOR SERVING (optional):**
– Sesame seeds

### Directions

1. Warm a large pot over medium heat. Once heated, add olive oil and onion and sauté for 3-4 minutes, stirring occasionally, until they begin to soften. Add garlic and sauté until aromatic — about 30-60 seconds.
2. Incorporate kabocha squash, chickpeas, vegetable broth, and water and bring to a boil over medium-high heat. When boiling, reduce to a simmer, and cook for 5-7 minutes, until the kabocha squash is just tender when pierced with a fork. Then fold in the kale and cook for an additional 5 minutes to soften. Remove from the heat.
3. In a small bowl, mix the miso paste with 2-3 tablespoons of warm water and stir/whisk until dissolved. Add the miso mixture to the soup and stir to combine. Taste and adjust as necessary, adding more miso paste for depth/saltiness.
4. The texture of the squash is optimal when freshly made, but leftover soup can be stored in the refrigerator for 3-4 days or in the freezer for 1 month or longer.

### Nutrition Information (per serving)

– **Calories:** 210
– **Carbohydrates:** 35.5 g
– **Protein:** 7.2 g
– **Fat:** 5.4 g
– **Sodium:** 719 mg

Vegan and Gluten-Free Cranberry Orange Cookie Bar Recipe

# Cranberry Orange Cookie Bars: An Ideal Dessert

A cookie’s texture and taste combined with the simplicity of a bar? Now that’s an ideal dessert! Presenting: cranberry orange cookie bars! These soft, buttery cookie bars boast vibrant orange flavor and bursts of tangy cranberries. Your new favorite indulgence is just **1 bowl** and **8 ingredients** away! Did we mention they’re **vegan** and **gluten-free**? Nobody else has to find out. Let’s start baking!

## Ingredients

1. 1 Tbsp flaxseed meal
2. 2 ½ Tbsp orange juice
3. 1 Tbsp orange zest
4. 1 tsp vanilla extract (optional)
5. ¾ cup packed brown sugar
6. ½ cup melted vegan butter
7. 1 ⅓ cups gluten-free flour blend
8. ¾ tsp baking powder
9. ½ tsp sea salt
10. ½ cup dried cranberries (or dried tart cherries)

## Instructions

1. Preheat your oven to 350°F (176°C) and prepare an 8×8-inch baking pan with parchment paper. Set it aside.
2. In a medium mixing bowl, mix together the flaxseed meal, orange juice, orange zest, and vanilla extract (if using). Allow to sit for 5 minutes to thicken.
3. Incorporate brown sugar and melted vegan butter into the mixture. Whisk until thoroughly combined.
4. Gently fold in the gluten-free flour blend, baking powder, and sea salt. Stir in the dried cranberries until just blended.
5. Pour the mixture into the lined baking pan, pressing it down to smooth the top. Bake for 25-28 minutes until the edges turn golden brown and the center is firm.
6. Let cool at room temperature for at least 20 minutes before cutting into bars. The longer they rest, the better they will maintain their shape!

## Nutritional Information (per bar)

– **Calories:** 149
– **Carbohydrates:** 25.4 g
– **Protein:** 0.5 g
– **Fat:** 5.4 g
– **Saturated Fat:** 4 g
– **Cholesterol:** 0 mg
– **Sodium:** 137 mg
– **Fiber:** 0.8 g
– **Sugar:** 13.9 g

## Storage

These cookie bars can be kept in an airtight container at room temperature for 3-4 days or in the freezer for up to 1 month.

## Conclusion

We hope you ADORE these cookie bars! They’re chewy, buttery, just the right amount of sweet, orange-infused, vegan, gluten-free, and SUPER simple to prepare! Ideal for autumn gatherings or whenever a cookie urge strikes, they’re a wonderful treat for everyone, especially those who appreciate the cranberry and orange flavor pairing. Happy baking!

Thanksgiving-Inspired Turkey Meatballs Dish

# Thanksgiving Turkey Meatballs: A Delicious Main Course

If all the traditional, herby, flavorful elements of Thanksgiving were blended into one delightful main dish, these turkey meatballs would be the result! They are significantly simpler to prepare than roasting a turkey, making them ideal for intimate holiday gatherings and year-round Thanksgiving cravings.

Only **10 ingredients** are necessary, and they complement Thanksgiving favorites like mashed potatoes, green bean casserole, and cranberry sauce beautifully. Let us guide you through the process!

## Ingredients for Thanksgiving Turkey Meatballs

These simple, flavorful ground turkey meatballs need just a handful of essential ingredients:

– **Ground turkey** – Turkey is a Thanksgiving staple! Ground chicken could also be utilized in this recipe, but ground beef has a more powerful flavor that may overshadow the herbs.
– **Sautéed onion, celery & garlic** – These vegetables create a savory flavor foundation, and when sautéed, they soften and add a sweet, caramelized taste. Additionally, sautéing lowers the water content for perfectly browned meatballs.
– **Panko breadcrumbs** – These serve as the binder (no eggs needed!), while also absorbing any excess moisture. Gluten-free breadcrumbs work equally well for our GF guests!
– **Fresh herbs** – We enjoy a mixture of rosemary, sage, and parsley, encapsulating the flavors of Thanksgiving. Using fresh herbs guarantees the best taste, but dried herbs can also be applied in this recipe (just reduce the quantities by half!).
– **Sea salt** – To enhance taste! Any finely ground salt will suffice, although we prefer the flavor of sea salt.

## How to Prepare Thanksgiving Turkey Meatballs

1. **Sauté the vegetables** – Cook the onion and celery in olive oil with salt for enhanced flavor until they are soft and aromatic, then add the garlic and keep cooking for an additional minute.
2. **Combine** the sautéed vegetables, breadcrumbs, herbs, salt, and turkey. Mix until the herbs and salt are well distributed, but be careful not to overwork the meat (this can make the meatballs tough).
3. **Scoop & shape** – Utilize a cookie scoop for convenience in forming uniformly sized meatballs (which supports even cooking).
4. **Bake** for 18-20 minutes at 400 degrees Fahrenheit (204 Celsius).
5. **Broil** – This concluding step adds a golden outer layer and additional flavor to the meatballs!

## Can These Turkey Meatballs Be Prepared in Advance?

Absolutely! For optimal flavor and texture (great for serving at a holiday event), prepare through step 4 (mixing ground turkey with seasonings and breadcrumbs), refrigerate the mixture, then shape and cook just before serving. Alternatively, you can fully cook the meatballs and reheat them in the oven, or freeze the formed meatballs before baking and cook them straight from frozen.

## Can I Cook on the Stovetop?

Yes, although the meatballs may not be perfectly round! You can cook them over medium heat in a lightly oiled skillet, turning occasionally, until the internal temperature reaches 165 degrees Fahrenheit. If they are browning too quickly before cooking through, lower the heat.

## Do I Have to Use a Cast Iron Skillet?

No! (Although we appreciate that it keeps this a 1-pan dish and the high heat of cast iron offers the meatballs enhanced browning!) However, you can sauté the vegetables in any skillet, then cook the meatballs on a lightly oiled baking sheet or in any broil-safe dish (NOT glass).

We hope you enjoy these meatballs! They are:

– Flavorful
– Tender
– Herbal
– Satisfying
– Quick & simple
– Ideal for small Thanksgiving gatherings!

These meatballs pair particularly well with Thanksgiving staples such as mashed potatoes, green bean casserole, and cranberry sauce. Their simplicity also makes them perfect for any time of year, including busy weeknights!

## More Holiday-Friendly Main Dishes

If you try out this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo on Instagram. Enjoy!