You know the feeling: You’ve been using the same knives forever and, upon purchasing a new one, you discover the shocking ease of cutting with a proper knife. That’s how I felt when I received the Shun Classic Master Utility 6.5” knife.

Handcrafted in Japan, this ultra-versatile tool combines the nimbleness of a utility knife with the do-it-all capabilities of a chef’s knife. The blade is slightly longer and significantly wider, so you can easily accomplish a wide range of food preparation tasks while enjoying the ease of use and agility of a compact knife. There’s extra width at the heel and a slightly curved belly to enable rocking cuts when mincing herbs and spices. The larger handle provides a secure, comfortable and confident grip for both right- and left-handed users. It’s also durable and won’t harbor bacteria.

The knife’s downturned tip is extra durable, and its proprietary cutting core is resistant to wear and corrosion, strong and very fine-grained to enable a razor-sharp, long-lasting 16-degree edge. For stain resistance and to help food release from the blade, the knife has 34 layers of stainless Damscus cladding on each side. All this to say, you can chop, slice, dice, shred or portion with this one very beautiful, very functional, kitchen knife.

I used the knife on many different types of produce; it beautifully sliced tomatoes, potatoes, onions, peppers, mushrooms, cucumbers, apples, oranges and much more. It made chopping garlic very easy and efficient. And for the ultimate test, I used the knife to slice right through a butternut squash with no difficulty!

I spend a lot of time prepping produce and, oftentimes, my hand begins to hurt and the handle leaves a mark. Not with Shun! I promise this knife is the most comfortable one I have used thus far.

Overall, the Shun Classic Master Utility 6.5” knife performs beautifully. I very much appreciate the sleek and modern appearance, as well and the ability to ditch many of my lesser performing knives. This is one versatile piece of cutlery!

Where do I start?

To make overnight oats you need a few basic ingredients, and then you can customize from there:

• Oats
• Milk of choice
• Plain Greek yogurt (or flavored or dairy free)
• Chia seeds (not critical but adds extra fiber)
• Fruit (in most recipes)
• Zero-calorie sweetener such as stevia leaf, monk fruit or allulose (or none if you don’t have a sweet tooth)
• Protein powder (whey, collagen, plant-based or other, if desired)
• Extras like nuts, seeds, chocolate chips or shredded coconut

Can I use quick oats, instant oats or old-fashioned oats?

It’s up to you, they all work. Using instant or quick oats will decrease the amount of time you need to let the mixture sit in the fridge, but if you are making it at night for the morning, it doesn’t really matter. The texture will also vary. Using old fashioned oats will result in a thicker and chewier consistency, instant oats will dissolve more in the liquid.

Use any milk you want!

People always ask me, “Which plant-based milk is the healthiest?” The answer depends on your personal needs, but for the most part, they are similar. Overnight oats can be made with any kind of dairy milk or plant-based milk such as almond milk, coconut milk, cashew milk, oat milk, flax milk, hemp milk or whatever else you find. Each will contribute a unique flavor and a slightly different nutrient profile. It’s important to choose an unsweetened variety if you are watching calorie and sugar consumption. These can range from 25-60 calories per cup vs 90-150 calories for dairy milk.

Make sure your choice is fortified with calcium and vitamin D. Many organic plant-based milks are NOT fortified and that could be problem if you are not consuming enough dairy sources of these important nutrients.

Are overnight oats raw?

Technically, yes. Which is good because you get some extra benefit from the resistant starch in the oats. No cooking needed, just mix everything together and stick it in the fridge. It couldn’t be easier.

Are overnight oats gluten-free?

If you have Celiac disease, make sure to use certified gluten-free oats. While oats themselves are naturally gluten-free, sometimes there can be cross-contamination in the field if wheat is grown nearby. Of course, what you add to them makes all the difference so check each product like yogurt and nut milks to make sure they are gluten-free before consuming them.

Are overnight oats eaten cold?

That’s entirely up to you. I prefer them cold, but some people like to microwave them for around 30 seconds to take away the chill. As long as you use a microwave-safe jar or bowl, it’s not an issue. Just make sure to take the metal lid off if you prepared the oats in a jar!

Can I make overnight oats vegan and dairy-free?

Of course! Simply substitute your favorite plant-based protein powder and plant-based yogurt. You may have to play with the sweetener or not add it at all depending on how much sugar/non-nutritive sweetener is in the yogurt and protein powder.

How long do overnight oats last?

If you make them complete with fruit and toppings, I wouldn’t let it sit for more than two days for the best consistency. If you want to make a larger batch of just the oats, milk, yogurt, chia, protein powder and sweetener, that can last in a storage container or individual jars for four or five days. Simply add your fruit and toppings when ready to serve it.

Try this Chocolate Pomegranate Overnight Oats recipe:

Serves: 1

Ingredients:

• ⅓ cup old fashioned oats
• 1 teaspoon chia seeds
• 1 tablespoon unsweetened cocoa powder
• 2 tablespoons (½ scoop) chocolate whey protein powder (or plant-based if preferred)
• 1 packet zero-calorie sweetener
• ⅓ cup unsweetened vanilla almond milk (or cashew, coconut, oat milk)
• ⅓ cup nonfat plain Greek yogurt
• ⅓ cup pomegranate arils

Instructions:

In a jar or glass container add oats, chia, cocoa powder, protein powder and sweetener and stir. Add almond milk and stir to combine. Add yogurt and stir again until no dry ingredients are visible. Add pomegranates, reserving a tablespoon to add to the top later for garnish. Cover and place in refrigerator for several hours or overnight. Top with remaining pomegranate arils and enjoy.

It’s embarrassing to admit I’ve been a registered dietitian nutritionist for more than 25 years, and I have never owned a Dutch oven. Gasp! Whenever I crave homemade soup or want to cook a larger volume dish such as a batch of meatballs or chicken cacciatore, I always scramble to find the most appropriate piece of cookware. Not anymore! Emile Henry’s gorgeous Delight ceramic Dutch oven is my new favorite kitchen tool.

Emile Henry has been producing cookware for six generations in the southern region of Burgundy, France. Emile Henry cookware has a beautiful, sleek design perfect for high-quality food photos. This ceramic cookware is made from natural clay and durable materials allowing you to brown, sauté, simmer, roast and more all in one pot. It’s compatible with all heat sources and is oven- and microwave-safe. It is resistant to sudden changes in temperature and can be taken directly from the freezer to the oven.

The cooking experience is delightful. This Dutch oven is highly reactive to heat, which is evenly distributed across the entire surface for better temperature control. With a highly resistant glaze, the surface is scratch-proof, even when using metal utensils. This Dutch oven also maintains temperature (hot or cold) for much longer than standard cookware, so it’s ideal for serving at parties, when food needs to remain at the proper temperature. And there’s no need to transfer soup or stew to storage containers — simply place the Dutch oven right in the fridge.

I prepared turkey meatballs in the oven and made matzoh ball soup on the stove. Both cooked evenly and as expected. They also stayed warm for significantly longer than when I make them in stainless-steel or typical ceramic bakeware. As a simple comparison, I used the Dutch oven to boil water for pasta. As I suspected, it takes much longer for the water to come to a boil due to the thickness of the material, but if you are not in a hurry, there’s no need to rummage through your pots for a different one. The lid does not get scorching hot like other types of cookware. I was able to lift it without using a potholder, which is handy, but I will always take the precaution just to be safe, especially when using it in the oven.

The Emile Henry cookware is so nice that I’ve been leaving it on my stovetop between uses. It’s attractive enough to serve as décor as well as multipurpose cooking and bakeware. There are several options, including many sizes of casseroles, tagines and a braiser.

Overall, the Emile Henry Delight cookware performs beautifully. I very much appreciate the ability to ditch some of my lesser performing pots and bakeware thanks to the versatility of this Dutch oven.

Crepes bring me back to my grandmother’s kitchen. I remember watching her load the pan with butter to keep the batter from sticking. Since the bulk of my recipes are created for prediabetes and weight management, I’m always trying to minimize the amount of oil I add when cooking. The Le Creuset Nonstick Crepe Pan was the perfect way to enjoy one of my favorite foods without extra calories and fat.

At first glance, the Le Creuset Nonstick Crepe Pan has a beautiful, sleek design. It differs from a traditional nonstick pan with its shallow edges for easier flipping of delicate crepes. The nonstick surface is PFOA-free and triple reinforced to prevent flaking, peeling and rusting. A hard-anodized, fully encapsulated aluminum core conducts heat quickly and evenly so crepes are perfectly cooked. The magnetic stainless-steel base disk resists corrosion, and the ergonomic handle has a hollow design to keep cool on the stove. However, if you’re making several batches of crepes at a time, keep a pot holder handy just in case.

Preparing the pan is easy: Simply wash it in hot, soapy water and season it by moistening a paper towel with a little bit of oil and dabbing on the surface. As far as kitchen tools go, this crepe pan is probably the simplest to use. It comes with a wooden rateau for spreading the crepe batter. I tried cooking crepes with both the “tilt the pan” method and using the rateau. Honestly, it’s a personal preference. I sometimes am lazy and prefer not to wash an extra item, but the rateau does help create rounder, more even crepes. The pan also is great for scrambling eggs or cooking small pancakes, a great way to take advantage of the nonstick surface. The manufacturer recommends cooking on low to medium heat to avoid damaging the pan’s nonstick coating.

Cleanup is easy, but it’s important to wait for the pan to cool before washing it to maintain the integrity of the surface. Wash by hand or in the dishwasher.

The Le Creuset Nonstick Crepe Pan performs flawlessly. I very much appreciate the ability to prepare a healthier crepe batter that’s not loaded with oil and butter. Top crepes with nutritious savory or sweet toppings. I love to microwave frozen berries for a few minutes, stir in chia seeds and let them cool to thicken. It makes a delicious, fiber-rich filling without added sugars. Experiment and enjoy your crepe pan!

Since most of my recipes are created for weight management and prediabetes, I’m always trying to minimize the amount of oil I add to the pan. I have quite the stack of nonstick cookware I’ve accumulated over the years, but it was time to try something new. When I saw the T-fal HeatMaster Non-stick 10-inch Fry Pan, I was super excited to get cooking.

At first glance, the fry pan looks pretty cool. Instead of the traditional grey nonstick surface, it’s blue and black speckled with a red ring in the middle. This is because of the sapphire-infused technology that is supposedly 25 times longer-lasting than copper ceramic cookware. Prepping the pan to use is easy: simply wash it in warm soapy water and season it with a little oil on a paper towel.

The fabulous feature I love most is the Thermo-Spot, a unique heat indicator signaling the pan is perfectly preheated. No more lack of sizzle when you crack eggs into a not-hot-enough pan! Plus, the ability to use metal utensils on a nonstick surface is something not commonly found. The non-toxic, nonstick coating also is free of lead, cadmium and PFOA.

As far as kitchen tools go, it’s probably the simplest to use. I cooked several foods including eggs, shrimp, turkey burgers and greens, both with and without using oil. Honestly, I expected the food to slide around the pan like it does in infomercials about nonstick cookware. (That phenomenon has never quite worked on my stove.) When I tried cooking an egg white omelet without greasing the pan, the eggs developed a strange texture and brown crust. Although the omelet didn’t officially stick, it did take some finesse to remove it from the pan intact.

When I cooked scrambled cheesy eggs without oil, it took a bit of scraping to get the food out of the pan. However, when I added a little oil or cooking spray, it worked fine. No sticking, no problem!

After sautéing for about 15 minutes, the handle felt surprisingly hotter than handles on my other pans, so use caution and don’t grab it with bare hands after cooking for a while. The attractive pan is compatible with all cooktops, dishwasher-safe and easy to clean. With the Thermo-Spot indicator, it’s a good pan for kids to use when learning to cook. The manufacturer recommends cooking with low to medium heat, and the pan is oven-safe to 500°F.

The T-fal HeatMaster Non-stick 10-inch Fry Pan performs as expected. What differentiates it from other nonstick fry pans is the ability to use metal utensils and the Thermo-Spot ring, which takes the guesswork out of cooking temperature. It is well priced for any user, especially college students or those making purchases for their first apartment. I look forward to cooking many more delicious dishes including frittatas, stir-fries and beyond.

If you are not familiar with super trendy riced cauliflower, you can make it or buy it. I’ve also seen “cauliflower crumbles” in the produce section of my supermarket. I tried this recipe using that version and it didn’t work as well because the pieces were a bit too chunky. Make sure the cauliflower is small but not pureed. If the pieces you purchased look like tiny squares, they are still too big. Just make sure to grind it up a bit in the blender or food processor until they’re the size of rice or even a tiny bit smaller.

Enjoy Cauliflower latkes as a delicious, veggie-packed side dish for Hanukkah or any day.

Cauliflower Latkes

Serves 12

Ingredients

• 1 16-ounce package riced cauliflower* (approximately 4 cups)
• 2 eggs
• 1 egg white or 3 tablespoons liquid egg whites
• ¼ teaspoon garlic powder
• ½ teaspoon kosher salt
• ½ teaspoon black pepper
• ½ cup reduced fat (2%) cheddar or Mexican blend shredded cheese
• 1 large scallion, chopped (about 3 tablespoons)
• ¼ cup white whole-wheat flour
• 3 tablespoons extra virgin olive oil, divided

Instructions

1. In a large bowl combine all ingredients except oil and mix well.
2. Heat a large saute pan over medium to medium-high heat and add 1 tablespoon oil.
3. Pack a ¼ cup measuring cup with cauliflower mix, add to pan and gently flatten. (Cook 4 pancakes at a time in the pan)
4. Saute for a few minutes until bottom is browned and holding together. Gently flip pancakes and cook second side until nicely browned.
5. Remove pancakes from pan and place on a paper towel lined plate to drain.
6. Repeat the process 2 more times for a total of 12 pancakes.
7. Serve with sour cream, Greek yogurt or cottage cheese. They are also good with applesauce. For an extra kick, add some sriracha, red pepper flakes or smoked paprika.

*You can find riced cauliflower in the produce section or freezer section of the supermarket. Chopped cauliflower crumbles are not small enough to make these pancakes. If purchasing these crumbles, toss them in the blender and pulse until you have the consistency of rice, the smaller the better to make these stick together. To make your own as I did, add about ½ of one head of cauliflower broken in pieces to a blender or food processor and gently pulse until it’s the consistency of rice.

I set out to create a favorite healthy snack recipe with crackle and crunch and, for me, it was time to break out the homemade granola bars. With few exceptions, I don’t care for store-bought varieties. For only 100 calories, these Cranberry Pistachio Granola Bar Squares are a satisfying lunchbox treat, after-school snack or mid-afternoon work pick-me-up.

They’re not just for snack time! I love crumbling one of these bars into a cup of Greek yogurt or over cottage cheese with fruit for a protein and fiber-filled breakfast. Or, top a square with your favorite better-for-you ice cream or frozen yogurt for dessert.

Once you have the base recipe, you can easily play around with it. One of the best things about these bars is their versatility. You can use any type of nuts; think almonds, walnuts, cashews or pecans. Almost any dried fruit works well, too, like cherries, dates, raisins or apricots … use your imagination. The level of sweetness can easily increase or decrease based on the amount of fruit, honey or other preferred sweeteners. Some of my vegan friends eat honey, some don’t. If you are a non-honey eating vegan, you can try to substitute maple syrup for a similar result.

To make these granola bars even more fun and kid-friendly, sprinkle a tablespoon of mini chocolate chips over the top and press them into the mixture before refrigerating.

Cranberry Pistachio Granola Bar Squares

Yields 16 squares

Ingredients

• 1 cup old-fashioned oats (use certified gluten free if needed)
• ¹⁄₄ cup pistachios, roughly chopped (30g or about 47 nuts)
• ¹⁄₄ cup pumpkin seeds
• 2 Tablespoons ground flaxseed
• 1 cup whole grain puffed rice cereal (unsweetened)
• ¹⁄₄ cup dried cranberries, chopped
• ¹⁄₄ cup creamy natural peanut butter or almond butter (no added sugar)
• ¹⁄₄ cup raw honey
• ¹⁄₂ teaspoon vanilla extract
• ¹⁄₄ teaspoon table salt

Instructions

1. Preheat oven to 350 degrees. Coat an 8×8 or 9×9 square brownie pan with non-stick cooking spray and set aside.
2. On a baking sheet (preferably with a rim) combine oats, pumpkin seeds and flaxseed.
3. Bake for about 3 minutes, then add pistachios and continue baking for an additional 2-3 minutes. Watch closely, the nuts will burn if overcooked!
4. Remove oat mixture from the oven and place in a large bowl.
5. Add cranberries and puffed rice cereal, toss and set aside.
6. In a small saucepan, combine peanut butter, honey, vanilla and salt.
7. Cook over medium low heat while stirring gently until bubbly, about 3 minutes.
8. Remove from heat and pour peanut butter mixture over oat mixture.
9. Stir well with a large spoon or spatula until thoroughly combined.
10. Transfer to the square pan and press with a spatula until mixture is flat and even.
11. If desired, melt white or dark chocolate chips in the microwave and drizzle over the top.
12. Refrigerate until cool and firm, approximately 45 minutes to an hour. Cut into 16 squares and store covered in the refrigerator.

I’ve created so many recipes with peaches. Smoothie bowls, baked oatmeal, parfaits, overnight oats, salsa and more are on my summer recipe list. This time, I’m merging my love of cereal with one of my favorite fruits.

I make sure to pack my breakfast with protein and that’s led me to develop some breakfast protein hacks. Typically, cereal is not a protein-rich meal but my fix changes that! Simply whisk about 3 tablespoons of protein powder into your milk of choice. Combine a few low-sugar, higher-fiber cereals, fruit and chia seeds and you are set for a quick and easy morning meal. This recipe is packed with 22 grams of protein and a whopping 16 grams of fiber,  which is almost 2/3 of the recommended daily value for women.

My protein-packed cereal bowls are easily made vegan by choosing a plant-based protein powder and nut milk. If you choose an unflavored collagen protein powder, I suggest adding some vanilla extract to the milk and possibly some sweetener to suit your taste as most flavored powders are presweetened.

I love switching up different cereals and fruits to keep breakfast interesting. This bowl works equally well with blueberries, raspberries, strawberries, nectarines, cherries, plums, bananas, oranges, pomegranates and more.

Which fruit and cereal combo would be your top choice?

Peaches and Cream Protein-Packed Cereal Bowl

Wake up to the flavor of summer with this vegan Peaches and Cream Protein-Packed Cereal Bowl! With 22g of plant-based protein and a whopping 16g fiber, this sweet, creamy and crunchy breakfast is sure to become a morning favorite!

Serves 1

Ingredients

• ³⁄₄ cup unsweetened almond, coconut or cashew milk
• 3 tablespoons plant-based vanilla flavored protein powder (for non-vegan can use whey or collagen)
• ¹⁄₄ teaspoon cinnamon
• ¹⁄₂ cup toasted oat cereal
• ³⁄₄ cup puffed wheat cereal
• ¹⁄₄ cup high fiber cereal (the kind that looks like little sticks)
• 1 teaspoon chia seeds
• 1 medium peach, sliced

Instructions

1. Add cereal, chia seeds and ½ of the peaches to a bowl and stir, set aside.
2. In a larger measuring cup or bowl, whisk together milk, protein powder and cinnamon until completely dissolved.
3. Pour milk over the cereal and top with remaining peaches and extra cinnamon if desired.