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Upstate NY Food, Wellness & Design

New York Food & Design

November 16, 2020 by Aimee Hockett Leave a Comment

25+ dairy free pumpkin recipes

With a stressful holiday season ahead of us. it’s natural to have a host of questions regarding diet and what can be done to just feel better. Whether you feel healthy these days or have some things you want to work on, it’s no secret a lot of us will be indulging during this particular holiday season. I always recommend exploring mindful eating while still enjoying what indulgences you are accustomed to. It’s no secret to me as a nutritionist that people will consume extra dairy during this time of year, whether or not it is something your digestive system can handle. If you’re wondering how to balance those indulgences, my best tip is to switch up a few of those options with something dairy free to help carry you through the season feeling a little better. Browse 25+ dairy free pumpkin recipes for last minute holiday additions or if you have leftover ingredients to use up.

25+ dairy free pumpkin recipes

Since nothing seems to be normal this year, try mixing up your routine this holiday season. It can be nourishing and satisfying to try and include new things that are delicious and positive experiences. Browse 25+ dairy free pumpkin recipes for basic How-To’s like dressing, ways to cook just the pumpkin, cozy drinks, cocktails, lots of easy soups, and some delicious holiday baked treats! Going dairy free means you can go traditional with the flavor or intensify your spice game.

If you are dairy free all the time like me or vegan, it is so important to find new recipes that satisfy that umami cozy comfort food craving. If you are able to tolerate dairy in your life, I still hear all the time how it can help you feel healthier on a more consistent basis to not rely on dairy too much and find options that are just as delicious but dairy free. I promise, these 25+ dairy free pumpkin recipes do not skimp on flavor or comfort!

Dairy Free Pumpkin Recipes

Pumpkin Spice Apple Cider Bites
Holiday flavor overload that just works and is the most deliciously nostalgic treat in a tiny bite sized package.
Check out this recipe
Pumpkin Pie Apple Cider Pie Bites
Dairy Free Pumpkin Corn Chowder
Chowder without the dairy. First mash defrosted frozen corn with nuts, pumpkin, onion, and broth for an easy dairy free pumpkin corn chowder.
Check out this recipe
Dairy Free Pumpkin Corn Chowder
Dairy Free Pumpkin Pie Filling
Delicious, creamy and not too sweet dairy free pumpkin pie filling that is not complicated to make. Don't forget to let it sit in the oven with the door open and the heat off once the pie has finished to avoid cracks forming in the center.
Check out this recipe
Easy Granola Pie Crust Recipe
A flavorful and crunchy replacement for a grahm cracker pie crust featuring granola as the secret ingredient.
Check out this recipe
2 traditional thanksgiving pies with easy granola pie crust recipe
Dairy Free Pumpkin Butter
Easily Made Creamy Dairy Free Pumpkin Butter. So good you will want to just eat it like a dip.
Check out this recipe
dairy free pumpkin butter
Flaky Gluten Free Pie Crust
This crust is hands down the flakiest and most flavorful gluten free crust. Tastes delicious and turns out crispy and holds well every time.
Check out this recipe
5-Minute Pumpkin Yogurt Bowl – Flora & Vino
Whip up this easy pumpkin yogurt bowl in just five minutes and less than five ingredients! Top with your favs % for a fun fall breakfast, snack, or dessert!
Check out this recipe
5-Minute Pumpkin Yogurt Bowl - Flora & Vino
Creamy Vegan Pumpkin Pasta + Juliénas – Flora & Vino
Creamy vegan pumpkin pasta sauce with pumpkin puree, almond milk, and herbs served over chickpea pasta. Pair with a glass of red for pasta night!
Check out this recipe
Creamy Vegan Pumpkin Pasta + Juliénas - Flora & Vino
Curried Pumpkin Soup
A delicious, velvety smooth curried pumpkin soup with coconut milk ideal for using up those Halloween pumpkin carvings. It’s vegetarian and easily adapted to be vegan and is also glutenfree.
Check out this recipe
Curried Pumpkin Soup
Vegan Pumpkin Chili
This Vegan Pumpkin Chili is a delicious and healthy twist on a classic recipe. Pumpkin purée and pumpkin spice are added to a traditional blend of spices and red beans.
Check out this recipe
Vegan Pumpkin Chili
SpicyTamarind – Pumpkin Peel Chutney
Pumpkin peel chutney step-by-step recipe with photos. Pumpkin peel chutney is a very simple flavourful and highly nutritious accompaniment.
Check out this recipe
SpicyTamarind - Pumpkin Peel Chutney
Pumpkin Vinaigrette Salad Dressing – Melissa Traub
Tangy and addictive! Easy salad dressing for the autumn or anytime.
Check out this recipe
Pumpkin Vinaigrette Salad Dressing - Melissa Traub
Vegan Pumpkin Pasta
This rich vegan pumpkin pasta is the essential fall-inspired cozy meal that you can make tonight in just 20 minutes!
Check out this recipe
Vegan Pumpkin Pasta
Easy Vegan Wellington (7-ingredient Mushroom Filling) – My Pure Plants
Delicious, vegan Wellington with roasted butternut squash wrapped around in sautéed rosemary walnut-mushroom filling baked in a puff pastry.
Check out this recipe
Easy Vegan Wellington (7-ingredient Mushroom Filling) - My Pure Plants
Vegan Pumpkin Soup
Vegan pumpkin soup is creamy, rich and nourishing. It’s flavorful and a great option for cold days. Plus, it’s gluten-free and takes only 30 minutes to make!
Check out this recipe
Vegan Pumpkin Soup
Healthy Pumpkin Pie Smoothie Recipe With Protein – Honey + Lime
This healthy pumpkin pie smoothie recipe is perfect for the fall season, plus it packs protein. If you love pumpkin, try this easy pumpkin smoothie recipe!
Check out this recipe
Healthy Pumpkin Pie Smoothie Recipe With Protein - Honey + Lime
Slow Cooker Chipotle Pumpkin Chicken
Slow Cooker Chipotle Pumpkin Chicken is a creamy spicy new way to have a great gluten-free and paleo dinner with minimal effort and all the flavor!
Check out this recipe
Slow Cooker Chipotle Pumpkin Chicken
Creamy Vegan Pumpkin Pasta (Gluten-Free, Allergy-Free)
A Creamy Autumn Pumpkin Pasta recipe that brings you all the healthy comfort of the season. Gluten-free, nut-free, and vegan this dinner is quick & easy!
Check out this recipe
Creamy Vegan Pumpkin Pasta (Gluten-Free, Allergy-Free)
Pumpkin Cider Margarita
Pumpkin Cider Margarita combines real pumpkin, apple cider, tequila and warm spices for an easy, refreshing fall cocktail.
Check out this recipe
Pumpkin Cider Margarita
Savory Pumpkin Hummus
From dipping to scooping, spreading to mixing in, the savory pumpkin hummus is the perfect flavor for all you fall snacking, cooking, and tailgating!
Check out this recipe
Savory Pumpkin Hummus
3 Ingredient Pumpkin Puree Spice Dip (With Gingersnaps) | Bite Sized Kitchen
This Easy Pumpkin Puree Spice Dip is packed with pumpkin flavor! I used 3 simple ingredients: canned pumpkin puree, vanilla pudding mix and pumpkin pie spice! If you are a pumpkin lover, you will be licking the bowl clean.
Check out this recipe
3 Ingredient Pumpkin Puree Spice Dip (With Gingersnaps) | Bite Sized Kitchen
Easy Pumpkin Soup – tastebotanical – A warming vegetarian soup
This Easy Pumpkin Soup with Sweetcorn and Thyme is thick, savoury and warming and has a delicious and comforting natural sweetness.
Check out this recipe
Easy Pumpkin Soup - tastebotanical - A warming vegetarian soup
Instant Pot Vegetarian Pumpkin Chili
With just a hint of pumpkin spice, and a kick of cayenne, this vegetarian pumpkin chili is a delicious meal that will keep…
Check out this recipe
Instant Pot Vegetarian Pumpkin Chili
Pumpkin Spice Granola
Made with fresh ingredients, this pumpkin spice granola is the perfect everyday snack
Check out this recipe
Pumpkin Spice Granola
Pumpkin Soup – JackSlobodian
This Pumpkin Soup is simple yet delicious. We use the pumpkin flesh, seeds and oil to give you a wave of different pumpkin flavours.
Check out this recipe
Pumpkin Soup - JackSlobodian
Air Fryer Pumpkin | Recipe This
Air Fryer Pumpkin. The three best ways to cook pumpkin in the air fryer. If you would like to roast pumpkin in the air fryer this is how it is done. The…..
Check out this recipe
Air Fryer Pumpkin | Recipe This
Instant Pot Pumpkin | Recipe This
Instant Pot Pumpkin. Learn how to cook a whole pumpkin in the Instant Pot Pressure Cooker. So easy and flavoursome you will wonder why you hadn’t cooked your…
Check out this recipe
Instant Pot Pumpkin | Recipe This
Slow Cooker Beef & Pumpkin Stew | Recipe This
Beef & Pumpkin Stew. A delicious hearty beef and pumpkin stew that is cooked in the slow cooker. Paleo and low carb friendly and ideal for a healthy meal during…
Check out this recipe
Slow Cooker Beef & Pumpkin Stew | Recipe This
Best Chocolate Fudge Recipe • Happy Kitchen
This sweet and gooey chocolate fudge recipe is made without condensed milk or sugar and is 100% guilt-free, vegan, easy to make and packed with nutrients!
Check out this recipe
Best Chocolate Fudge Recipe • Happy Kitchen
Chocolate Pumpkin Cake with Whipped Cream – Cookie Dough Diaries
This chocolate pumpkin cake has a deep, rich chocolate flavour with hints of pumpkin spice. Topped with thick whipped cream and perfect for the holidays.
Check out this recipe
Chocolate Pumpkin Cake with Whipped Cream - Cookie Dough Diaries
Butternut Squash Fondant | Vegan + Easy – About Annella
This easy but delicious Butternut Squash Fondant tastes absolutely amazing and makes the perfect side dish for your next dinner party.
Check out this recipe
Butternut Squash Fondant | Vegan + Easy - About Annella
Pumpkin rice
This delicious Jamaican style pumpkin rice is a great savoury side dish to add to your dinner table during the holiday season.
Check out this recipe
Pumpkin rice
Instant Pot Spicy Pumpkin Soup | Low Carb Africa
This keto and vegan instant pot spicy pumpkin soup has all the warm, fall flavors you crave this season. It is thick, creamy and so comforting!
Check out this recipe
Instant Pot Spicy Pumpkin Soup | Low Carb Africa
Caffeine Free Pumpkin Spice Latte from Real Pumpkins • Oh Snap! Let’s Eat!
This Caffeine Free Pumpkin Spice Latte is made from Real Roasted Pumpkins – it’s paleo, dairy free, gluten free, and vegan!
Check out this recipe
Caffeine Free Pumpkin Spice Latte from Real Pumpkins • Oh Snap! Let’s Eat!
Sweet Potato Pumpkin Fritters {Paleo, Vegan} — Tasting Page
Certified Nutrition and Wellness Coach who creates real food gluten free, dairy free, and sugar free recipes. You’ll also find health information to live your best life, as well as healthy dining and travel options when exploring Los Angeles and the rest of the world.
Check out this recipe
Sweet Potato Pumpkin Fritters {Paleo, Vegan} — Tasting Page
Creamy Butternut Squash Mac And Cheese [Vegan, 15 Minute Dinner]
A healthy take on macaroni and cheese that’s vegan and filled with nutrition butternut squash. So creamy and flavorful, your entire family will clamor for more.
Check out this recipe
Creamy Butternut Squash Mac And Cheese [Vegan, 15 Minute Dinner]
Pumpkin Chocolate Chip Chickpea Cookie Dough – Radical Strength
The words chickpeas cookie dough don’t usually go together, but you’ll be surprised how delicious this cookie dough hummus tastes. Vegan, gluten free, and healthy!
Check out this recipe
Pumpkin Chocolate Chip Chickpea Cookie Dough - Radical Strength
Heavenly Butternut Squash and Chickpea Curry
A creamy butternut squash and chickpea curry that is perfect for a healthy weeknight dinner or weekly meal prep. A great vegan option for a cold evening.
Check out this recipe
Heavenly Butternut Squash and Chickpea Curry

Filed Under: Beverage, Breakfast, Condiment, Dairy Free, Dessert, Dinner, Lunch, Recipe, Side Dish, Smoothies, Snack, Soup, Uncategorized

November 5, 2020 by Aimee Hockett Leave a Comment

5 Ways to Intensify Your Spices

If you’ve checked out any of the Salt Fat Acid & Heat series, you know just how much these elements can alter flavor for the better or worse and just how often these factors vary in our diet. Not only do we make different choices based on where we grew up or our family heritage, every seasonal change introduces different ingredients each time. With each seasonal and lifestyle change, it can be hard to adjust so that meals feel inspired and flavorful. Focusing on some of these constant changes, there are 5 ways to intensify your spices.

5 Ways to Intensify Your Spices

5 Ways to Intensify Flavor in Spices

Heat

There are different ways we can choose to use dried or fresh spices in our cooking. Sometimes no heat is involved and other times it’s an important step. Sometimes spices get added as a garnish and other times we add our spices during various stages of the cooking process.

When we heat our spices, we can change their flavors entirely. You may add flavor with spices with low and slow cooking or high, direct heat. Depending on the spice you’re using, one method may be better over the other. Something like dried oregano usually gets added in slow cooking methods but something spicy like pepper and chili powder are delicious once briefly toasted with or without a fat present (although usually we like to add the fat because it is delicious).

Of the 5 Ways to Intensify your Spices, heat is probably the most commonly understood method to work with. Even if you aren’t proficient in cooking, the array of vinegars, oils, fresh herbs, and salts can be overwhelming compared to a quick roast at 350 degrees or fast sauté in a pan. For more tips on what spices to use in the oven, when to toast on high heat and how you can avoid burning your spices, download the Ultimate Balanced Spice Guide.

When to Use Fresh vs. Dried

Not only do we want to consider the way fresh and dried spices and herbs respond to heat, we also need to remember that different cooking methods for these options vary between seasons. Warmer months typically inspire more dishes with fresh herbs that are harder to find in colder months. Our nostalgic experiences around flavor change drastically between the seasons, where your family is from and where you currently live in the world. This isn’t just up to us! We rely on what’s available to us and that changes each season, every year. There is some level of predictability to this but also adds a level of welcomed surprised after a particularly delicious harvest. 

It’s important to not only assess how your tastes change with each season but gain awareness of what is available to you. Cost change with weather and region is a good indication of what spices are higher quality and more nutrient dense in those environments. With so many factors that influence our cooking methods, choosing when to use fresh vs. dried spices and herbs is a very personal choice, however, these choices are not left entirely up to preference. For the best results, paying attention to seasonal changes as well as cost fluctuations gives us a lot of context to when is the best times to choose between different forms of spices & herbs.

fresh and dried spice to enhance flavor

Acid

Choosing the right acidic ingredient to pair with your spices is probably the trickiest part of getting flavor right. Each acidic ingredient also has additional taste profiles. Some are more salty and others more sweet. Some acidic ingredients can even taste completely different between harvests, season or batch. Recipes that have an emphasis on acidic ingredients can yield many different end results based on these types of factors. 

acids that intensify spices

Additionally, our ability to experience the sensation of sourness relies on our own individual nervous system responses, meaning that we each don’t necessarily experience sourness at the same degree from one another. This can make cooking for other people tricky because what you might think is a perfectly balanced dish may taste slightly different to others at your table, especially if you come from different cultures and are used to eating different acidic ingredients. 

If you aren’t experienced in working with different acidic ingredients, experiment with options that are more consistent each time it’s used. While balsamic vinegar is commonly used and easily accessible, not all balsamic vinegars are made exactly the same. Is is a somewhat less versatile choice to work with compared to something that has fewer options in the store, like apple cider vinegar. While not all apple cider vinegars are the same either, the flavors tend to be closer to one another than some of the balsamic vinegars. Choosing something where you have fewer options to filter through tends to yield more consistency in flavor. You may feel a little more confident that your final dish will taste closer to the original recipe or has a similar flavor appeal to everyone. 

Salt

Did you know that salt is not a spice? It’s a seasoning. Most flavor is a scent sensation crossed with a base taste on the tongue. Depending on the food, we sometimes taste first before smelling the flavor but for the most part, we can smell something’s flavor before tasting it. Salt is a great base for changing and enhancing the experience of certain herbs and spices. 

Many dried spices have a primary base taste that is bitter and lacks saltiness entirely. Having at least 2 additional base tastes to the prominent base taste of certain spices can open up the full flavor. You want to be careful though not to layer too many different items with a completely different base tastes.

For example: you may think garlic and onion have the same base taste but in fact they do not. Garlic has acidic and spicy undertones while onions have spicy and sweet undertones. They go well together because depending on the form you use, their common base tastes melt together and their more prominent and differentiating base tastes compliment one another. If you use too much or too many spices that have very different base tastes with nothing to compliment their flavors, the end result can either taste over spiced or plain terrible. For example, fennel seed and garlic may go well in certain settings, but for the most part might not go together without something to compliment them. Fennel is sweet and bitter while garlic is acidic and pungent. With certain ingredients, this may taste great, but the end result with others will be awful.

In the process of pairing certain spices that may be very similar or completely different base tastes, salt often fills that roll of complimenting what each spice needs in order to work well with the other. For example, raw garlic that is crushed and salted becomes less spicy and the base taste becomes salt. When you taste the salt right away, it changes how you experience the scent of the garlic as well in relation to the other spices that are present. Salt not only changes flavor completely but can change the order in which you experience a combination of flavors together. 

salt to intensify spices

Fat

Fat is the most dynamic element of my recommended 5 Ways to Intensify Your Spices because its physical and chemical forms can change dramatically based on the cooking method and ingredients used. Fat can either make up a part of one or more ingredients or be a standalone ingredient. How you render fats in your cooking routines or favorite recipes can make your spices sing or taste like garbage. 

In addition to changing composition with each method of cooking, fats also interacts with a range of different nutrients. Cooking with fat can unlock some necessary fat soluble nutrients (nutrients that are only available for absorption in the digestive tract when paired with fats) and can also destroy others in the cooking process. Fat soluble vitamins like Vitamin A and Vitamin K are easily found in spices that have a lot of orange and red coloring as well as leafy green herbs like parsley. You can receive those nutrients from dried and fresh spices alike, but range in density.

Layering different forms of ingredients that come from a similar source throughout your dish can ensure you get those nutrients but you also can successfully compliment their flavor profiles. For example- red bell pepper and harissa (comes from ground or dried bell and/or spicy peppers) have similar base tastes but don’t have the same exact flavor or nutrient profiles. 

In addition to being a crucial element in cooking with spices, fat is an essential building block to our health and not just for their role in absorbing fat soluble vitamins. Your brain and nervous system rely heavily on fat in the diet for healthy function and neuron activity. Your sense of smell and taste are both intimately tied to these body processes functioning optimally.

Not only does fat change flavor but healthy fat intake and absorption can change your experience with spices on a biochemical level. Next time you decide to go low fat- think again. It might change your experience with flavor for more than one reason that is not just in your head. Your body, your mind and your taste buds will thank you!

Combining the 5 Ways to Intensify your Spices

I typically recommend that instead of relying on the same 5 spices and pantry ingredients in your cooking routine, you have a rotation of at least 3 options for each item and pick 2-4 each time. Sometimes your ideas might not work like you think, but it’s always worth exploring. You never know when a combination you choose will turn into a family favorite. 

Explore ways you can combine different flavor enhancers or try one of my all time favorite spice blends in the Ultimate Balance Spice & Flavor Guide.

ways to intensify spices

Filed Under: Breakfast, Dessert, Dinner, Lifestyle, Lunch, Pantry Tips, Recipe

February 6, 2020 by Aimee Hockett Leave a Comment

Dairy Free Pumpkin Corn Chowder

Easy soup is a winter warrior on a cloudy weeknight. Even better if it is hearty and creamy with a side of delicious toast. Chowder is not a common word used for those who are dairy free but this Dairy Free Pumpkin Corn Chowder has no shortage of comfort or creaminess. This recipe is so easy to throw together and just as easy to make vegan or adjust to your own personal restrictions.

Dairy Free Pumpkin Corn Chowder

Preparing your Dairy Free Chowder

There are a few ways to prepare this recipe. There are some nights where you are dying for a bowl of soup but don’t want a bunch of leftover soup. This recipe is written up to feed 1-2 people as a quick, easy meal you can throw together. If you happen to want leftovers, you can double the recipe or simply increase the amount of pumpkin, corn, and broth of choice.

To get started, assess what method is easiest for you. For me, I take a mortar & pestle and begin by just mashing the pine nuts until it becomes coarse. I add some of the defrosted corn and continue mashing until it becomes more of a paste. I slowly add more corn, small splashes of water and olive oil until it becomes a thick mixture. I don’t puree until it is completely creamy, I like there to be some texture left.

If you do want this to be a smoother puree, you can blend it in a small blender or food processor. Just add all of the ingredients in the corn section of the recipe. If you pulse your appliance, you can leave the mixture still chunky like I do.

To make this recipe extra creamy, I like to stir in a dollop of my dairy free pumpkin butter at the end. To keep this recipe vegan, you can sub for coconut butter and coconut oil. You can also try out my favorite dairy free butter by Miyokos.

dairy free pumpkin butter
pumpkin corn chowder

This recipe is fantastically satisfying and comforting but also very healthy. Making it dairy free has it’s own health benefits, but this recipe is rich in B1 (thiamin), B3 (Niacin), Iron, Magnesium, Potassium, Vitamin A, & Zinc. A bunch of of herbs on top brightens up the flavor of this soup-er savory Dairy Free Pumpkin Corn Chowder and adds a serious kick of antioxidants and anti-inflammatory nutrients.

Dairy Free Pumpkin Corn Chowder
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Dairy Free Pumpkin Corn Chowder

Chowder without the dairy. First mash defrosted frozen corn with nuts, pumpkin, onion, and broth for an easy dairy free pumpkin corn chowder.
Course Soup
Keyword chowder, corn chowder, pumpkin
Servings 2
Author Aimee from A.K. Kitchen & Nutrition

Ingredients

  • 1/4 c frozen cooked corn thawed, (fire roasted is my favorite)
  • 1/4 c hemp seeds or pine nuts
  • 1-3 tsp water
  • 2 tbsp olive oil
  • 1 tbsp butter, ghee or more olive oil
  • 1 small yellow onion or medium shallot minced
  • 1-3 cloves of garlic minced
  • 1 bunch of chopped herbs I recommend: sage, rosemary, parsley
  • 2 tbsp white wine vinegar or white wine
  • 1 c pumpkin puree
  • 1-3 c broth
  • 1/3 c cashew milk
  • garlic herb butter
  • salt & pepper

Instructions

Corn

  • With a mortar and pestle or food processor, begin mashing thawed corn with the hemp seeds or pine nuts.
  • Slowly add small amounts of oil and water, alternating to help you mash the seeds/nuts.

Soup

  • Heat a pot on medium low. Add butter.
  • Once heated, add shallots with salt and cook until softened and they begin to brown. Add herbs, garlic and pinch more salt and pepper.
  • Cook until softened for a minute. Deglaze the pan with the wine.
  • Add pumpkin puree and corn/hemp seed puree.
  • Stir in with onions and spices before adding the broth and milk.
  • Simmer until chowder reaches the desired thickness.
  • Top with garlic herb butter
dairy free pumpkin butter
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Dairy Free Pumpkin Butter

Easily Made Creamy Dairy Free Pumpkin Butter. So good you will want to just eat it like a dip.
Author Aimee from A.K. Kitchen & Nutrition

Ingredients

  • 1/4 c refined coconut oil
  • 1/4 c lard or tallow * or additional 1/4 c of refined coconut oil to keep vegan
  • 1 Tbsp coconut butter
  • 1/2 tsp apple cider vinegar
  • salt to taste
  • 2 Tbsp pumpkin puree chilled

Instructions

  • Soften the fats but do not melt completely.
  • With a whisk, begin beating the fats together until there are no lumps
  • Add salt and cool pumpkin puree. Begin beating vigorously to avoid lumps and to help fluff it and harden the texture of the fats.
  • If adding additional flavors, fold those in gently with a spatula.

Notes

To make garlic herb flavored option:
1 clove garlic
rosemary
parsley
sage
Smash garlic with the flat side of your knife. Salt heavily. Begin chopping garlic and herbs together very fine until it is almost a paste like texture. Let the mixture sit out in the open air for about a half an hour before mixing into butter.
pumpkin corn chowder

Filed Under: Appetizer, B Vitamins, B1 (Thiamin), B3 (Niacin), Copper, Dairy Free, Dinner, Fat Soluble Vitamins, Gluten Free, Iron, Lunch, Magnesium, Minerals, Phosphorous, Potassium, Recipe, Side Dish, Sodium, Soup, Vitamin A, Zinc

June 10, 2019 by Aimee Hockett 1 Comment

3 Easy Chicken Salad Recipes for Different Crowds

The biggest challenge with eating healthy if finding a recipe you enjoy enough to make over and over again. Even if you find a recipe you love, chances are you might cater to a crowd that has specific needs and restrictions. In a new recipe series, I want to give you the tools to be able to mix and match your favorite ingredients and options with the setting of the day. These 3 Easy Chicken Salad Recipes for Different Crowds allows you to adjust ingredients based on what you have available, people’s taste preferences and nutritional needs. You can dress this recipe up or keep it light and simple.

With options available, this recipe can easily take 20 minutes or less. Whether you are making this recipe for one or a crowd, chicken salad can be a delicious treat and an easy way to sneak in extra summer fruits or veggies when you get a chance. It can be a perfect and easy meal prep staple to grant you more time to spend outdoors, doing what you love during the summer. I personally think this recipe tastes better a day or two later but it never lasts that long in my household.

The options of this recipe can feature added healthy fats in your diet from avocado or organic mayo, probiotics from yogurt, extra vitamins and minerals from added fruit and spices. The beauty of eating a balanced diet means that you add extra nutrient dense ingredients to your favorite easy recipes and when you don’t have the resources or time, you can easily dress it down but keep certain staples that build it’s healthy foundation.

This 3 part recipe breakdown is part of a new series featured in my True Balance Basics Method which helps you move past trying to figure out balancing healthy food and focus on balancing your options within in it with flexibility so you can work towards balancing your complete health.

3 easy chicken salad recipes for different crowds

3 Recipes for Healthy Chicken Salad

The Chicken

This recipe is great because you can use leftover chicken or pick up a rotisserie to make this extra easy. If you want to prepare your chicken while making this recipe, here are my super simple instructions and ingredients:

Chicken Breast Tenders

Chicken Breast Tenders
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5 from 1 vote

Easy Chicken Breast Tenders

Author Aimee from A.K. Kitchen & Nutrition

Ingredients

  • 1 pack Chicken Breast Tenders
  • avocado oil drizzle
  • salt
  • pepper
  • onion powder, garlic poweder, chili powder, turmeric, oregano, cayenne to taste, optional

Instructions

  • Preheat oven to 400 degrees F
  • Pat chicken dry and toss with desired spices and oil. Bake for 20-35 minutes until desired doneness for the thickness of your chicken pieces. I prefer to bake mine until it is crispy and drier because it adds flavor and soaks up the dressing better.

Dressings Options

Traditional

3 easy chicken salad recipes for different crowds
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5 from 1 vote

Traditional Chicken Salad Dressing

Author Aimee from A.K. Kitchen & Nutrition

Ingredients

  • 1-2 tbsp mayo or smashed avocado
  • 2-3 tbsp rice vinegar
  • 1/2 tbsp Apple cider vinegar
  • 1-2 tsp raw honey
  • salt
  • pepper

‘Lite’

3 easy chicken salad recipes for different crowds
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5 from 1 vote

'Lite' Chicken Salad Dressing

Author Aimee from A.K. Kitchen & Nutrition

Ingredients

  • 1-3 tbsp plain yogurt Or 1/4 avocado smashed yogurt (Siggi's, Nancy's, GT's coconut, Anita's coocnut)
  • 1/2 lemon juice if using avocado
  • 1-3 tbsp rice vinegar
  • 1/2 tbsp Apple cider vinegar
  • 1-2 tsp raw honey
  • Salt
  • Pepper
  • Green onion tops 

The Salads

The Simple

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5 from 1 vote

Simple Chicken Salad

Author Aimee from A.K. Kitchen & Nutrition

Ingredients

  • Celery thinly sliced
  • Shredded or chopped up chicken- leftover grilled, rotisserie
  • Pickle diced
  • Green onion, red onion or sweet onion finely chopped (can use green onion tops for garnish)

Instructions

  • Mix with dressing and add chopped or shredded chicken

The Classic

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5 from 1 vote

Traditional Chicken Salad

Author Aimee from A.K. Kitchen & Nutrition

Ingredients

  • Celery thinly sliced
  • Chicken
  • Sliced grapes
  • Pickle
  • Green onion, red onion or sweet onion finely chopped (can use green onion tops for garnish)
  • traditional or lite dressing

The Fancy

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5 from 1 vote

Fancy Chicken Salad Recipe

Author Aimee from A.K. Kitchen & Nutrition

Ingredients

  • strawberries
  • dried apricots
  • chopped pecans
  • Green onion, red onion or sweet onion finely chopped (can use green onion tops for garnish)
  • 'lite dressing'
  • added spices (turmeric, onion powder, salt, pepper, oregano)
  • celery

 

Serving Options

Making one of the 3 Easy Chicken Salad Recipes for Different Crowds means you want options for how to serve your dish. Chicken Salad is traditionally delicious to have as a sandwich but here are some healthier serving options for your chicken salad:

Pita Pockets

Open faced sandwich on local made whole grain or gluten free ancient grain toast

Boston Lettuce Cups

Tortilla cups: take whole wheat or white corn tortillas, rip in the middle 1/3 of the way through. Place in muffin tin and bake at 400 degrees F for 5-10 minutes until toasted. May get soggy or leak if you serve chicken salad in the cups and leave out. I recommend serving the salad in the cups when ready to eat.

Filed Under: Dairy Free, Dinner, Gluten Free, Lunch, Recipe, Salad, Side Dish

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Aimee K. Hockett, MS
www.theakkitchen.com
[email protected]
A.K. Kitchen & Nutrition LLC | New York 2021

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