Lauren O’Connor, MS, RD – Food & Nutrition Magazine

Versatile Baking Mat Makes Cooking and Cleanup a Snap

Lauren O'Connor, MS, RD — Mon, 31 Jan 2022 11:00:04 +0000

Product Reviewed: Grand Fusion Housewares Leakproof Non-Stick Silicone Baking Mat

If you’ve ever used a silicone baking mat, you know how easy it is to clean. As an avid baker, I’ve long used these liners for cookies, scones and even some veggie sheet pan meals. I’ve got quite the collection, some standard cooking sheet sizes and some small and perfect for toaster ovens — but none as unique as the Grand Fusion Housewares Leakproof Non-Stick Silicone Baking Mat.

This baking mat has a nonstick, leakproof surface, so cleanup is hassle-free. It can line standard or half-size cookie sheets, as well as form into a four-sided rectangular container ideal for making layered dishes and casseroles. When each corner of the mat is snapped, it can easily line a 9-by12-inch casserole dish to protect the sides from food residue.

The snap feature of this silicone baking mat reminded me of my travel days. I like to pack a small, sturdy, leather flat square that snaps together into a four-sided container to collect my loose change and keys. As I discovered, this silicone mat does just that — but, of course, it’s to ensure that food holds together, especially for bulkier dishes such as casseroles, egg bakes, French toast or layered chicken or fish and vegetables. And, because it covers the sides of the dish, you’ll have little to no mess.

To test the silicone baking mat, I started with cookies, because who doesn’t like a little treat. Like with standard silicone baking mats, the cookies peel right off. Then, I discovered the mat was a perfect fit to line my casserole dish, so I prepared wild salmon pinwheels with seasoned cream cheese and roasted Brussels sprouts. As suspected, the food held its shape well and cleanup was a breeze. I was curious to see how the baking mat would do with a saucy dish, so I prepared my own version of Eggs in Purgatory using a zesty carrot sauce, kale, chickpeas, Za’atar and crumbles of feta cheese. It worked out just fine and I didn’t have to clean the casserole dish because the snap feature of the mat holds in all the liquid — no spillage.

While this baking mat can be used on its own, I suggest using a sheet pan or wire rack underneath it for easier transfer to and from the oven.

Honestly, I’d say the Grand Fusion Housewares Leakproof Non-Stick Silicone Baking Mat will work well for almost anything you’d like to bake, from cookies and scones to sheet-pan and casserole-style dishes. It’s a practical liner that makes healthy cooking accessible. Plus, it’s easy to clean and simple to store either lying flat for easy stacking or rolled in a tube shape — either way, it takes up very little space.

The SearBQ: A Heavyweight in the Kitchen

Lauren O'Connor, MS, RD — Mon, 12 Jul 2021 10:00:42 +0000

Product reviewed: SearBQ Grill & Press

I am no barbecue buff. In fact, I’ve never cooked on an outdoor grill. But when I realized I could effectively use the SearBQ Griddle & Press in the oven, I was thrilled!

The SearBQ is a griddle and press set designed to withstand high, dry temperatures and seal in the flavor of foods. Made of cast iron, it is certainly a heavyweight in the kitchen, and it delivers on its promise of flavorful food made in less time. The convenience in cook time may help inspire those who often opt for fast food to start cooking more at home.

There is one caveat: You cannot use it on the stove, even though it is designed to cook over an open flame, such as a barbecue grill (ideally with a temperature gauge) — hence the name SearBQ — or in the oven. I learned this the hard way.

My first trial was a flop. I set both my grill and press onto the open flame as instructed and heated it for about 10 minutes (a good guess on my behalf) before distributing my marinated eggplant in an even layer on the grill. Then, I mitted my hand to place the press on top and kept it on the flames for the recommended five minutes for cooking vegetables. To my disappointment, it took at least another five minutes for the eggplant to fully soften to my liking. But then I left it on too long, effectively burning the griddle in two areas where the marinade and some of the eggplant skin got stuck.

The good news is that the griddle and press clean well when still warm (not hot). Wearing gloves and using a brush and an abrasive paste made of salt and water, I got most of the char off. My husband used some elbow grease to remove the rest. Lesson learned: This product is not designed for stovetop cooking.

The next trial was a success. Because I used my oven, I didn’t have to guess when it would reach the proper temperature (four minutes to reach 500 degrees Fahrenheit for medium-rare steak). My steak came out medium and juicy. For the best steaks, you may want to oil and salt the meat prior to cooking or properly marinate it, as I did for this one. Thank goodness for having taken a culinary class.

The SearBQ does cook in less time — significantly less, in fact — and the hot press helps to seal in flavor. I even used it to cook vegetables (five minutes at 350 degrees Fahrenheit) while my steak was resting the recommended five to seven minutes. The veggies came out delicious.

I wouldn’t recommend the SearBQ for someone who doesn’t like heavy gadgets, although it can certainly build up those biceps and triceps with repeat use. But barbecue aficionados and any home cook certainly may find the SearBQ Grill & Press to be beneficial for cutting cook time and sealing in flavor.

Rainbow Confetti Couscous with Honey-Lime Vinaigrette

Lauren O'Connor, MS, RD — Mon, 21 Jun 2021 20:35:05 +0000

Golden dried apricots, green pistachios and ruby dried cranberries are mixed into couscous with arugula and honey-lime vinaigrette for a crunchy, chewy, tangy and sweet bite.

SERVINGS: 6
SERVING SIZE: ½ cup (85 grams)
PREP TIME: 15 minutes
COOKING TIME: 8 minutes

Ingredients

¼ teaspoon sea salt, divided
⅔ cup dry couscous
1 teaspoon lime zest
3 tablespoons (45 milliliters) fresh lime juice
½ teaspoon Dijon mustard
2 teaspoons (15 milliliters) honey
⅛ teaspoon garlic powder
2 tablespoons (30 milliliters) grapeseed oil
¼ cup plus 1 teaspoon crushed pistachios, divided
⅓ cup plus 1 teaspoon dried apricots, diced into ¼-inch pieces, divided
⅓ cup plus 1 teaspoon dried cranberries, divided
1 cup baby arugula, coarsely chopped

Instructions

In a small saucepan over medium-high heat, boil ⅔ cup water with ⅛ teaspoon sea salt. Stir in couscous, turn off heat and cover for 5 minutes until all water is absorbed. Transfer couscous to a medium bowl, fluff with a fork, then set aside for 15 minutes or until it cools to room temperature.
In a small bowl, whisk together lime zest, lime juice, Dijon mustard, honey, garlic powder, grapeseed oil and ⅛ teaspoon salt. To make the “confetti,” combine 1 teaspoon crushed pistachios, 1 teaspoon dried apricot and 1 teaspoon dried cranberries in a separate small bowl.
To the bowl of fluffed couscous, add ⅓ cup dried cranberries, ⅓ cup dried apricots, ¼ cup pistachios, arugula and vinaigrette and stir well to combine. Garnish with the “confetti” mixture.

NUTRITION PER SERVING:* 216 calories, 8g total fat, 1g saturated fat, 0mg cholesterol, 170mg sodium, 33g carbohydrate, 2g fiber, 14g sugar, 4g protein, NA potassium, NA phosphorus
*Substituted lemon peel for lime peel in nutrition analysis.

Twins Test Microplane Kids Cooking Tools with a Great Deal of Zest

Lauren O'Connor, MS, RD — Thu, 01 Apr 2021 10:00:33 +0000

Product Reviewed: Microplane Kids Cooking Tools (Glove and Zester)

Well before the pandemic, my twin daughters were already tasting, testing and experimenting in the kitchen. To say they enjoy cooking and baking is an understatement. Months prior, they learned to chiffonade basil using a paring knife (safely and with supervision, of course). But the grater has always been a sore spot — no pun intended. So, when we received the Microplane Kids Cooking Tools (Glove and Zester) set, I couldn’t wait for the twins to try it.

First, I must say, some of the healthiest, tastiest (and GERD-friendly) meals can be enhanced with a little zest for essence and garnish. Zest adds a wonderful citrus flavoring to dressings, baked chicken, seared fish and more without triggering reflux. So, the zester it’s a great tool for me and others prone to acid reflux. But enough about me and my GERD patients. This one’s for my girls!

The child-safe kitchen tool set comes with a mesh glove to protect little fingers and hands from the sharp blades of the petite, slim ergonomic zester. I can now enlist enthusiast support when it comes to fine grating. I bought a bag of lemons and let my girls go to town with their new cooking tools set. I watched them zest away as they prepared to make Lemon Bars, a no-fail treat for my baking-savvy twins. They took turns, switching the glove from Ailish’s right hand to Julia’s left and visa-versa for the slim, effective zester. One girl held my iPhone to record time-lapse action, while the other was busy grating heaps of lemon zest.

What I love about this set is that the glove can be used on either hand, which is perfect because one of my girls is a lefty. The slim design is easy to use and fit comfortably in my girls’ hands. And while the glove may be slightly snug for my petite hands, I know I can “borrow” the zester at any time. As for ease of operation, the piles of shiny, bright (pith-free) lemon zest on the cutting board are all the proof you need. I had plenty of zest for flavoring and garnishing, even after the girls polished off the last of those glossy Lemon Bars. The recipe requires a bit of zest essentially for the essence (not the texture, as it is ultimately strained out), and my girls also chose to garnish them with zest for a pretty accent.

To sum it up, my twin girls had a ball working the zester, resulting in a nice pile of fine, light, grated peelings (no bitterness, just plenty of good essence). Fortunately, they took turns peacefully — no fighting. The Microplane Kids Cooking Tools (Glove and Zester) set is definitely a winner for this household!

Lemon Bars. Photo by Lauren O’Connor.

Whipping up Pleasures with My Hamilton Beach Mixer

Lauren O'Connor, MS, RD — Mon, 28 Sep 2020 10:00:12 +0000

Product reviewed: Hamilton Beach 7-Speed Stand Mixer

I already own a sturdy mixer, but it is heavy, hard to move and admittedly quite old. Its slightly warped metal base makes it difficult to fully secure the bowl for mixing. And while it is aesthetically elegant, I felt it was time to try something more accessible, especially with my girls eager to bake on a regular basis. So, I was thankful when my Hamilton Beach 7-Speed Stand Mixer arrived. It is much lighter, easy to move and has reassuring safety mechanisms.

The Hamilton Beach 7-Speed Stand Mixer has suction cups that secure it to your countertop and a tight-fitting, sturdy base where the bowl fits firmly. Plus, it won’t dent or rust because it’s not metal. The machine comes with a dough hook — great for making bagels and focaccia, two of my girls’ favorite breads to make — a whisk, a paddle and a flat beater. The splash guard easily slides into place and has a perfectly angled spout, so you can add ingredients while it is in place. And you can just as easily remove it while the mixer is running.

Now that my kitchen has become a part-time bakery (I say this because we bake so often), I find this Hamilton Beach mixer handy and so useful. My girls bake every weekend, and they sometimes prepare something mid-week, too. From poppyseed and cinnamon raisin bagels to rosemary focaccia and soft-baked pretzels, we’ve gotten a lot of use out of the dough hook. The mixer’s bowl is stainless steel and ideal for letting the dough proof.

We’ve had several occasions (two birthdays, a holiday and our anniversary just weeks apart) to make various cakes, cookies and frostings using the whisk for preparing whipped cream and the paddle attachment for creaming butter and sugar. The latest was a lemon cake with lemon curd and berries and a buttercream frosting; it was so moist and delicious. The mixer makes every task effortless, thanks to its adjustable speeds, complete bowl coverage that cuts down on time spent scraping batter from the sides (although you will need to do so a little), splash guard with spout and easy-to-lift neck. You have to get used to holding in the button for setting and releasing, and keep your fingers away from the neck opening when pressing to release it down (or else you could pinch a finger).

This mixer takes up minimal space, fitting nicely in the corner of our counter, yet is easy to move and resecure to another space, if necessary. Its black color simply “disappears” onto our dark counter space for an uncluttered appearance. But most importantly, my 11-year-old girls can handle all the mechanisms easily, independently and with little mess.

I call my Hamilton Beach mixer an “everyday appliance” because I could literally use it daily with ease and convenience. While lately our focus has been on breads, bagels and occasional treats, I could use this mixer to make cloud eggs, soufflés, quiches and savory blends and batters for our everyday healthful meals. Having this efficient, user-friendly tool is important for maintaining a healthy kitchen; it saves time and keeps the process simple and fun, making daily meal prep and/or baking realistic and attainable.

An Affordable Knife Set That Gets the Job Done

Lauren O'Connor, MS, RD — Mon, 18 May 2020 10:00:41 +0000

Product reviewed: Ginsu Daku 5-piece Knife Set

While I don’t have an obsession with obtaining the fanciest or chef-renown knife, I do like to have appropriate knives for everyday cooking. It is important to know the tool I grab will work effectively. I found this to be the case with the Ginsu Daku 5-piece Knife Set.

The set contains scalloped, serrated knives in various sizes, including an 8-inch chef’s knife, 8-inch bread knife, 8-inch slicer, 4.5-inch utility knife and 3-inch paring knife. The claim is that these knives “never need sharpening” — with the serrated edges, that is probably true. They are considered to be some of the most inexpensive, good-quality knives on the market. And having a set of knives to hone your culinary skills, or at least aid in meal prep, is a pretty good thing when you don’t need a high-end chef’s knife.

I found these knives to be lightweight but not flimsy. This is great because, with all that goes on in my kitchen — from my 11-year-old twins running in and out to our ever-curious cats who always want to be where the action is — I don’t need anything that potentially could be more hazardous.

While I generally use straight-edge knives for slicing cucumbers and radishes, I was interested to see how these knives would do — albeit they are serrated. I chose one of the medium knives shaped similarly to my straight-edged knife that is in serious need of sharpening. Surprisingly, I was able to thinly slice both vegetables to add appeal to salads. I even used one of the Ginsu knives to slice through a stuffed, layered veggie burrito without making a mess. It left all the layers of my avocado, hummus, tapenade and sun-dried tomato dip nicely stacked for an appealing presentation.

I bought some turkey thighs to bake — one of my more creative purchases during the onset of the coronavirus scare (store shelves were empty and I just grabbed what I could find to satisfy each food group). I used one of the knives for carving, and it sliced through the tender meat just as desired. From eggplant and tomatoes to poultry, the Ginsu Daku knife set did not disappoint. And it’s always nice to have a proper bread knife. (I actually have two now; if one is in the dishwasher, I have a clean one handy.)

When it comes to ergonomics (what feels most comfortable in your hand given the specific task and the size of the food you are chopping, slicing or carving), I found this set to have appropriate choices. I generally lean toward the most “appropriate” knife (e.g., a bread knife has a particular shape/design to best cut bread). I probably wouldn’t use the steak knife to carve a turkey thigh, although it likely would get the job done.

I can honestly say, if these were the only knives available in my kitchen, I’d get by pretty well. Any knife from the set will do for chopping, slicing vegetables, carving turkey or slicing bread. Choosing the right size and shape is helpful but not a necessity. Overall, I give the Ginsu Daku knife set a thumbs up.

Meal Prep Made Easy in the Salad Maker by Kuhn Rikon

Lauren O'Connor, MS, RD — Mon, 27 Jan 2020 11:00:58 +0000

Product reviewed: Kuhn Rikon Salad Maker

I love all-in-one items because they save time and space — and keep things simple. The Kuhn Rikon Salad Maker does just that. It has a cutting board that also serves as a lid, a colander for rinsing (and cutting, too) and a clear container to store leafy greens and salad mix-ins until I’m ready to eat. The clear container design is handy, so you won’t forget to eat greens before they wilt.

The multi-purpose Salad Maker can make meal prep a cinch. When I used a small pairing or serrated knife, I found I could adequately chop crunchy vegetables such as mini bell peppers. However, the lid/cutting board is a bit small, flimsy and not as ergonomic as I had expected. The lid is not tight fitting, nor is it rubber sealed. (I’m used to storing pre-made salads in clear Tupperware with rubber sealed lids.) I’ve found that as long as I eat the salad the next day, this all-in-one tool does the trick.

While I can rinse my greens in the colander and slice them directly through the slits to make bite-sized greens, I prefer to tear lettuce by hand and use a salad spinner to rinse and remove all the water — drier lettuce helps salad dressing stay on the leaves for better distribution of flavor. But I do find the Salad Maker’s clear bowl design to be visually appealing and a useful serving vessel. Plus, I can eat straight out of the bowl to lighten my load of dishes.

If you like kitchen gadgets, the Salad Mixer may be ideal for you. It takes up little counter, cupboard and refrigerator space and offers a variety of uses, from rinsing and chopping to storing and serving. Great for home or the office, it’s small enough to fit in the fridge and all its components are nested together for easy storage.

Savory Cucumber Avocado Parfait

Lauren O'Connor, MS, RD — Tue, 02 Jul 2019 15:43:21 +0000

Garnish layers of crisp cucumbers and a tangy seasoned yogurt mixture with a dollop of creamy labneh and a sprinkle of zesty chili-lime seasoning for a no-cook snack or appetizer.

SERVINGS: 2
SERVING SIZE: 1 cup (230 grams)
PREP TIME: 3 minutes

Ingredients

1 cup plain fat-free Greek yogurt
3 tablespoons labneh (spreadable strained yogurt), divided
½ medium avocado
⅛ teaspoon sea salt
2 tablespoons (30 milliliters) lemon juice
12 small cilantro leaves
1½ cups cucumber, peeled and sliced into ⅛-inch slices, divided
¼ teaspoon chili-lime seasoning, divided

Instructions

Scoop yogurt and 1 tablespoon labneh into a high-speed blender. Add avocado, sea salt, lemon juice and cilantro.
Process until well-combined and creamy.
Divide yogurt mixture evenly into 2 snack-sized (approximately 150 grams each) plastic food storage bags and seal. Set aside.
Separate 1 cup sliced cucumber into 2 equal portions.
Snip off a corner of one filled bag and squeeze enough contents to coat the bottom of a small glass jar, about ½ inch.
Layer 4 to 5 cucumber slices on top.
Continue to layer with yogurt mixture and cucumber slices until bag is empty and one portion of cucumbers is used.
Garnish with 4 to 5 cucumber slices, 1 tablespoon labneh and ⅛ teaspoon chili-lime seasoning.
Repeat to create the second parfait with remaining ingredients in a second small glass jar.
Serve immediately.

Cooking note: Instead of 2 small jars, use 2 clear 10-ounce plastic cups. Labneh is a Mediterranean spreadable yogurt cheese that is tangy and thick like sour cream. Optionally, substitute equal amounts of sour cream or skyr for labneh. If you don’t have chili-lime seasoning, mix equal parts sea salt, chili powder and lime or lemon juice for the seasoning.

NUTRITION PER SERVING: 177 calories, 9g total fat, 3g saturated fat, 19mg cholesterol, 471mg sodium, 13g carbohydrate, 2g fiber, 6g sugar, 13g protein, 560mg potassium, 205mg phosphorus

6 GERD Diet Mistakes to Avoid

Lauren O'Connor, MS, RD — Fri, 21 Jun 2019 10:00:22 +0000

When acid reflux becomes more common than occasional heartburn, it is what is known as gastroesophageal reflux disease, or GERD. So if you’ve been diagnosed with GERD, your doctor has probably told you to limit or avoid citrus, chocolate, coffee, tea, mint, onions, garlic and spicy foods — they may have even suggested an antacid – for the short-term – in addition to a prescription proton pump inhibitor, or PPI.

But what you include (or exclude) in your GERD eating plan may not be enough if you are making these six common mistakes.

Mistake #1: You are eating too much in one sitting.

If you find yourself choosing GERD-friendly foods and not making progress, it may simply be a cause of “how” and “when” you are eating. Too much food (even the foods that are suitable for acid reflux), can wreak havoc on your system and not only cause indigestion, but trigger reflux. Not eating at regular intervals can leave you famished by the end of the day and you’ll be more likely to over-indulge.

The fix: Eat smaller meals, spaced evenly throughout the day so you aren’t starving. A good rule of thumb: Eat every 3 to 4 hours. Choose 1 to 2 servings of vegetables, 2 to 3 ounces of protein and 1 serving of whole grains. That means being mindful even when you order a veggie or grain bowl at a cafe or restaurant: Your veggie bowl may include the healthiest of ingredients; but you may want to consider cutting it in half.

Mistake #2: You are including too much fat in your meals.

Sure, avocado has become all the rage. But eating half or a whole avocado in one sitting can be way too much. Your portion should be just ⅕ to ⅓ of a medium avocado. Fat takes longer to digest and eating high-fat meals (regardless if it’s a healthy fat), will stay in the stomach longer promoting more risk for reflux later on.

The fix: Be mindful of your fat intake. If you are serving up two vegetables at one meal, choose one steamed and the other lightly sauteed. And of course, limit that avocado to no more than ⅓ at a time. That’s plenty to spread on a slice of whole-grain toast (and a perfect base for adding plenty of colorful crunchy veggies such as radish, cucumber and bell pepper slices).

Mistake #3: You aren’t getting enough fiber.

So you are including more fruits and vegetables, yes. But you aren’t seeing results. It’s easy to add more fruits in your diet, and these include healthy vitamins, minerals, antioxidants and some fiber. Vegetables on the other hand may be more tricky. Yes, you’ll want to include leafy greens and non-starchy vegetables, but whole grains and legumes are just as important.

The fix: Add more fiber into your diet by varying your plant food sources (that includes whole grains, legumes, leafy greens and other non-starchy vegetables). Include high-fiber whole grains such as freekeh, quinoa, oats and brown rice; 1 to 2 servings of legumes (beans, lentils and peas) per week and serve up at least one of your meals over 1 to 2 cups loose leafy greens.

Mistake #4: You aren’t drinking enough water.

Fiber is great for regularity; and meeting your goal of 25 grams of fiber per day if you’re a woman and 38 grams per day if you’re a man is recommended. But if you aren’t drinking enough water, you can still become backed up and constipated. When your intestines are blocked up and your bowels aren’t moving, you not only feel bloated and uncomfortable. But increased gastric pressure and decreased intestinal mobility are risk factors for GERD.

The fix: Be sure you are drinking 8 to 10 glasses of still water per day. Start off with 1 to 2 glasses of water first thing in the morning when you take your meds and any supplements and stay hydrated throughout the day by spacing out your drinking so it is manageable and realistic.

Mistake #5 You are eating too late in the day.

Once you’ve eaten, you need at least three hours before reclining. Otherwise gravity will cause reflux if you lay down too soon. Eating too late may not give you adequate time to start digesting food before you find yourself ready to hit the sack.

The fix: Give yourself 3 to 4 hours from your last bite until laying down in bed. Plan to start your evening meals earlier in the evening, regardless of those extra long days we get during summer. Bed times may fluctuate (and it’s always a good idea to get plenty of sleep by setting an earlier curfew). Try eating earlier in the evening — as soon as 5 p.m.

Mistake #6 You are overdoing the antacids.

An antacid works to neutralize stomach acid. But if this is becoming a regular and constant habit throughout your day, every day, you could be overdoing it. Over dosage of aluminum-containing antacids can trigger constipation. And consuming too many calcium-containing antacids can stimulate excess acid secretion by disrupting the calcium balance in our bodies.

The fix: Stick with diet as a way to manage GERD. Limit usage of antacids and use only on occasion. If you must take a PPI, do so, but beware that going off the medicine without proper weaning can also trigger increased acid. Talk to your doctor about the best medications for you.

I’m Absolutely Nuts over My NutraMilk Machine

Lauren O'Connor, MS, RD — Tue, 19 Mar 2019 10:00:13 +0000

Product reviewed: Brewista NutraMilk

In the past year, I have become obsessed with finding a nut milk to suit my fancy. A nut milk made with simply nuts and filtered water (and, if flavored, only minimally using real food ingredients) is hard to find – and costly, too. Spending $9 per week for a quart of nut milk was becoming an expensive habit! That’s why I was thrilled with the opportunity to review NutraMilk.

Brewista’s NutraMilk is more than just an elegantly designed non-dairy milk processor. In just minutes, it processes nuts into butters and nut butters into milk. It also can process a variety of fruits (if frozen, cut into small chunks first), oats and legumes so you can create all kinds of dishes. With its quick-start guide and cookbook, you can easily master the basics and create your own wholesome recipes in no time!

I quickly discovered this device fit my kitchen sense and style. Simple, healthy, no-hassle cooking is my game. (And if I can add a creative spin, even better!) I made my first nut butter in just a few minutes, and my kids were delighted to see how smooth and creamy the peanut butter was. Next up was almond milk, a must-make for me. Using the minimal recommendation for 1 cup nuts, I customized my recipe by adding 2 cups more water than required plus a few dates for sweetness. The almond milk came out smooth, creamy and delightfully “milky” (well-churned and residue-free). I also made an oat milk smoothie and some of my own recipes including Chickpea Carrot Hummus and batter for my go-to Carob Date Bread.

An absolute perk of this appliance: no straining required. That means no more soaking almonds to remove the skins or decanting through a sifter to remove the mulched peels.

Assembly and cleaning is a cinch; all the pieces separate easily for thorough cleaning. The detachable spigot is genius, making it easy to decant milks and smoothies, and simplifying the cleaning process. Everything easily fits and snaps back into place.

Were there any disappointments or drawbacks? Not really. Most of the challenges I faced were avoidable, such as forgetting to hit the “on” switch and not firmly locking the device into place before starting it. Since the NutraMilk is a sizable and heavy device, I recommend finding counter space for it to live. I also recommend using a safety cut-resistant glove for handling and cleaning the sharp blade.

Whether you are a nut milk fanatic like me or not, you can enjoy the multi-functionality of this nut milk machine. In fact, the NutraMilk can easily take the place of your existing food processor; use it for a multitude of recipes including smoothies, purees, sauces, dips and batters for your baking delight.

So You’ve Got Acid Reflux, Now What? A Delicious Acid Watcher Treat

Lauren O'Connor, MS, RD — Mon, 16 Jul 2018 09:00:00 +0000

If you’ve ever had a tickle in your throat or perhaps have felt some dryness or mild irritation, you might have thought not much of it. Perhaps the weather is dry, you are thirsty or you’ve chocked it up to allergies. Albeit benign, this could be a sign of acid reflux. If it happens more often and you start to notice more issues with your throat, including but not limited to a “lump sensation” and/or throat burn, it’s best to consult your doctor.

Left untreated, acid reflux can only get worse. Did you know 20 percent of people with acid reflux will develop GERD (gastroesophageal reflux disease)? And up to 10 percent of those with GERD will develop Barrett’s esophagus, putting them at a greater risk for developing esophageal cancer. Sadly not everyone with this issue is treating with their diet. Meds may be necessary, but pill-popping without managing your food intake won’t help you in the long run. Your diet and when/how you eat is certainly as important as your meds. But just because you can’t eat spicy foods or enjoy citrus or caffeine doesn’t mean your meals have to be bland or that you can’t enjoy a good treat (see my recipe below).

Here are some guidelines for managing acid reflux:

Eat smaller portions.
Avoid spicy foods, citrus, mint, coffee and other sources of caffeine (including chocolate), sugars and excess fat.
Eat foods that are less acidic, a PH of 5.6 or above.
Eat slowly.
Leave plenty of room between meals, approximately 3-4 hours.
Don’t eat 3-4 hours before going to bed (and elevate the head of your bed).
Take your medications every day and, if necessary, take an antacid between meals. Your proton pump inhibitor, or PPI — the group of drugs that reduce stomach acid — takes time to work and an antacid can help in the interim.
Drink plenty of water throughout your day: 8-10 glasses

And now for an acid-watcher friendly recipe:

Carob Date Bread

Serves 16 thin slices

Ingredients

1 ¾ cup almond meal
¼ cup ground flaxseed
¼ cup coconut oil
1 tablespoon coconut flour
¼ cup carob powder
1 tablespoon date syrup
½ teaspoon baking soda
1 tablespoon apple cider vinegar
⅛ teaspoon sea salt
5 eggs

Instructions

Grease and flour a baking pan (you can use coconut flour).
Preheat oven to 350ºF.
Combine almond meal, flaxseed, coconut flour, carob powder, coconut oil, date syrup, baking soda, apple cider vinegar and sea salt into a food processor and process until well combined.
Add eggs, one at a time, pulsing after each addition, until well blended.
Pour into prepared pan.
Bake for 25 minutes.
Cover with foil and bake another 10 minutes until firm but moist. Do not overcook.

Humita in a Pot

Lauren O'Connor, MS, RD — Mon, 30 Apr 2018 09:00:29 +0000

Thick enough to eat with a spoon or fork, these creamy corn cakes with added vegetables are made in single-serving ramekins rather than traditional corn husks. This recipe is part of the 2018 Food & Nutrition cultural competency series, My Global Table.

SERVINGS: 12
SERVING SIZE: 1 ramekin (85 grams)
PREP TIME: 10 minutes
COOKING TIME: 45 minutes

Ingredients

Cooking spray
1 tablespoon (15 milliliters) vegetable oil
1 cup diced yellow onion
1 cup chopped bell pepper
1 cup whole milk ricotta cheese, divided
1 cup (240 milliliters) whole milk
3 tablespoons cornstarch
5 cups frozen corn kernels, thawed
½ teaspoon salt
½ teaspoon red pepper flakes
¼ cup chopped green onion

Instructions

Fill two 9-by-12-inch glass baking dishes with ½ inch water to create a water bath.
Place six 3-ounce ramekins in each dish. Coat each ramekin with cooking spray.
In a nonstick frying pan, heat oil over low heat. Add onion and bell pepper. Cover and stir occasionally until onions are translucent and peppers soften, about 15 minutes. Remove from heat and set aside.
Using a mixer, beat ¾ cup ricotta for about 30 seconds. Add milk and whip until creamy. Slowly add in cornstarch and continue to blend until incorporated.
In a food processor, pulse corn until it becomes a coarse mixture.
To ricotta mixture, add corn, salt and red pepper flakes and mix. Stir in onion and bell pepper. Transfer to a medium bowl, cover and refrigerate for at least 1 hour.
Preheat oven to 350°F (177°C).
Scoop batter into ramekins using a 2-ounce disher. Bake for 25 to 30 minutes until they begin to set.
Remove from oven (they will continue to set, but not get too firm).
Garnish each with 1 teaspoon ricotta and 1 teaspoon green onion.

Nutrition per serving: 119 calories, 4g total fat, 2g saturated fat, 10mg cholesterol, 118mg sodium, 18g carbohydrate, 2g fiber, 1g sugar, 4g protein, 239mg potassium, 89mg phosphorus

Vegetarian Stuffed Eggplant with Savory Pistachio Cream

Lauren O'Connor, MS, RD — Wed, 18 Apr 2018 09:00:35 +0000

This gorgeous melange of sautéed mushroom, tomato and green onion pairs nicely with the seasoned beans below it. It’s a perfect filling for this melt-in-your mouth roasted eggplant.

These vegetables are so satisfying, you won’t go hungry after this dish. And with eggplant as a base, it’s a “meaty” choice without the beef — a great dish to prepare for “Meatless Mondays.” There are a variety of delicious ways to prepare and serve up eggplant, but this stuffed eggplant is now one of my favorite ways to enjoy the purple (white fleshed) bulb. It’s simpler than chopping and marinating and there’s no need to peel. Just slice in half, drizzle with oil, add a little sea salt and bake face down. And you can top it however you desire. I opted for a combo of mushrooms, tomatoes and green onion over a bed of seasoned beans because that’s what I had. But certainly a quinoa and bell pepper stuffed aubergine would have satisfied as well.

The most fun for me is not just the pairing of veggies to sauté, but also how to season. Today I used some ponzu, garlic and my homemade taco seasoning and honestly I could have eaten the filling alone. But stuffed in a warm roasted eggplant was such a delight and I just love the way it serves as a “bowl” — such a fun presentation.

Now I can’t say I wasn’t inspired. In fact the dish I set out to make was a quinoa stuffed eggplant with mushrooms, tomato, onions and a drizzling of tahini sauce. But since I neither had quinoa nor tahini, but conveniently a can of black beans available (see why I love working “from the cupboard to the table” for no-nonsense cooking at the convenience of your pantry), I thought I’d build my filling around beans. And luckily beans go so well with a variety of veggies. Here’s the recipe:

Vegetarian Stuffed Eggplant with Pistachio Cream

Serves 2

Ingredients

1 medium eggplant, cut in half lengthwise
2 Tablespoons olive oil, divided
2 cups crimini mushrooms, sliced
1 cup of black beans
½ cup green onion, chopped
1 cup cherry tomatoes, halved
2 cloves garlic, minced
2 teaspoons taco seasoning, homemade, divided
½ teaspoon ponzu sauce + ¼ teaspoon
½ teaspoon sea salt, divided
1 Tablespoon pistachio butter
3 Tablespoons cashew milk
¼ teaspoon garlic powder

Instructions

Preheat oven to 425ºF.
Line a baking dish with foil or cooking spray
Face up, dirizzle 1 Tablespoon of olive oil evenly onto the two eggplant halves.
Sprinkle each with ⅛ teaspoon sea salt.
Turn eggplant face down onto lined baking dish.
Bake for about 20 minutes, or until flesh soft and skin starts to pucker.
While eggplant is baking put remaining tablespoon of olive oil into a frying pan on stove at low-medium heat.
Add garlic, ponzu sauce and 1 teaspoon taco seasoning and heat for about 2 minutes.
Then add mushrooms, tomatoes and green onions and coat well, heating until aroma permeates and mushrooms, onions soft.
Turn off stove and cover.
Heat beans with a little of the juice from the can and add remaining teaspoon of taco seasoning, then set aside.
In a small bowl or measuring cup, whisk pistachio butter, cashew milk, ¼ teaspoon ponzu sauce and garlic powder until well incorporated and the consistency of a thickened sauce.
Remove roasted eggplant from oven.
Fill each eggplant with ½ cup beans and top evenly with the sautéed mushroom/tomato veggie melange.
Drizzle one Tablespoon of the pistachio cream on top.

Notes

You may scoop out some of the flesh of each eggplant half before baking to make room for the filling.

8 Essential Kitchen Hacks for Baking with Kids

Lauren O'Connor, MS, RD — Mon, 12 Feb 2018 10:00:45 +0000

I won’t lie. Having kids who enjoy helping me in the kitchen is a blessing, but it’s not always the cleanest venture. So I’ve come up with my 8 tips and must-haves for keeping it fun (and relatively clean) in the kitchen.

Cover Up (with an Apron)

Aprons are a simple way to keep your clothes free of food and smudges when working in the kitchen. I like to have something easy to throw over my clothes to protect them from spills or splashes. Aprons for kids and tots are available at many boutiques. But one of my favorite (and cheapest) ways to obtain one is to make a T-shirt apron that’s a re-usable, fun and inexpensive way to keep those messy hands off my kids’ pretty clothes. You can Google it to find an online tutorial.

Line Your Counters

We either use rolls of disposable party paper or a colorful, spill-proof vinyl or wet-wicking tablecloth. Spills and smudges wipe easily.

Pull Out the Nesting Bowls

I like glass nesting bowls because they store easily in the cupboard. But another reason is because they come in varying sizes to set up your ingredients so you can have them ready to pour into your mixing bowls. They are also sized incrementally from small to large, so you can fill with measured ingredients for setting things up for recipe success. I love using the tiny bowl for salts, spices and oils.

Have a Variety of Measuring Cups

I keep 1-cup, 2-cup and 8-cup glass measuring cups and stackable metal spoons ranging from 1 ounce to 1 cup. It makes measuring liquids and solids simple and they are easy to store. It helps to have plenty of these so you can set up your measured ingredients instead of measuring one at a time.

Throw in the Towel(s)

It’s nice to have plenty of kitchen towels ready for clean up, especially those spills you’ve tried so hard to prevent. Remember, kids can be messy (and so can you), so having a towel handy can keep hands clean as you go and get those spills before they end up becoming a dirty smudge on the floor because you’ve stepped on a little splash.

Rely on Wet Wipes

Yes, baby wipes become immensely useful even years after your kids are potty-trained. This saves time heading to and from the kitchen sink to wash sticky hands. Why? Because somehow my girls still manage to get a little water on the kitchen floor. That means if it’s not wiped right away, their will be foot smudges — and I don’t like to mop the floor more than once a day.

Get the Mini Scoop

This is perfect for measuring out cookies onto a sheet, making uniform energy bites, serving up a refreshing fruit salad with melon or scooping up whipped cream to serve atop a dessert. It’s also a clean way to get it from the “spoon” to the tray and requires only a simple action — scoop and release.

Pull Out a Tray

Trays are perfect for setting up ingredients and make it easy to move things all in one piece, if necessary. I like to line the table first, then measure ingredients into bowls or cups and place on the tray to keep it all together and contained in one simple space. Trays are easy to clean and very useful. When not using them for setting up measured ingredients, we use them at the dinner table and for snacks so that crumbs generally stay in one place for easy clean-up.

Cheesy Crepes with Zucchini

Lauren O'Connor, MS, RD — Fri, 15 Dec 2017 10:00:38 +0000

This rendition of the savory Ukrainian dish nalysnyky uses whole-grain flour, zucchini, cottage cheese and ricotta in place of white flour and quark cheese. This recipe is part of the 2018 Food & Nutrition cultural competency series, My Global Table.

Servings: 10
Serving size: 3 crepe pieces, 1 tablespoon Greek yogurt, 3 cucumber half slices, 1/10 tablespoon dill (115 grams)
Prep time: 15 minutes
Cooking time: 50 minutes

Ingredients

4 large eggs
1 cup (240 milliliters) 1% milk
½ cup (120 milliliters) water
½ teaspoon salt
1 cup white whole-wheat flour
1 packed cup grated zucchini
1½ cups 4% milk fat cottage cheese
2 tablespoons whole milk ricotta cheese
2 egg yolks
2 tablespoons chopped fresh dill leaves, divided
1 tablespoon (15 milliliters) melted unsalted butter
1 tablespoon (15 milliliters) olive oil
½ cup plus 2 tablespoons nonfat, plain Greek yogurt
15 cucumber slices, halved

Instructions

In a medium bowl, beat eggs with a whisk, adding one at a time. Whisk in milk, water and salt.
Gradually add flour, stirring just enough to fully combine and remove lumps.
Mist a 9½-inch nonstick pan with cooking spray, then preheat over medium-low heat.
Fill a 4-ounce ladle ⅔ full with batter (about 80 milliliters). Pour batter into center of pan, then use bottom of ladle to gently swirl from center to fill pan with a layer of batter.
Flip the crepe when it is slightly golden and firm enough to hold its shape, about 45 seconds to 1 minute.
Cook other side for about 45 seconds, then stack on a plate and cover with a large saucepan lid. Repeat for a total of 10 crepes, using cooking spray as needed.
Wrap zucchini in a large cheese cloth and squeeze out excess moisture, then set aside.
In a food processor, puree cottage cheese and ricotta until smooth and creamy. Add egg yolks one at a time, pulsing each to combine.
Using a rubber spatula, transfer cheesy mixture to a bowl and stir in 1 tablespoon dill.
Preheat oven to 350°F (177°C). Line a 9-by-13-inch glass baking dish with a sheet of foil that extends approximately 6 inches over each end of the dish, then brush melted butter onto foil.
Lay crepes on a large cutting board or clean surface. On each crepe, spread 2 tablespoons cheesy mixture, then top with 1½ tablespoons zucchini.
Gently roll each crepe and cut into 3 equal pieces. Layer pieces in baking dish and brush tops and sides with olive oil.
Bake 30 minutes. Gently place pieces onto a serving platter and garnish each with 1 teaspoon Greek yogurt, a sprinkle of dill and a piece of cucumber.

Nutrition per serving: 165 calories, 8g total fat, 3g saturated fat, 115mg cholesterol, 299mg sodium, 14g carbohydrate, 3g fiber, 3g sugar, 12g protein, N/A potassium, N/A phosphorus

Rainbow Ramen with Chili-Garlic Citrus Broth

Lauren O'Connor, MS, RD — Mon, 27 Feb 2017 12:53:49 +0000

Oodles of thin noodles with a medley of veggies and a tangy broth make this one-pot dish so satisfying.

Servings: 1
Serving size: 2 cups (490 grams)
Prep time: 10 minutes
Cooking time: 15 minutes

Ingredients

½ single-serve ramen noodle brick
1 teaspoon (5 milliliters) vegetable oil
1 tablespoon minced garlic
½ cup diced bell peppers* (about ½ medium bell pepper)
½ cup shredded carrots (about 1 medium carrot)
2 tablespoons (30 milliliters) lemon juice
½ cup sliced white button or cremini mushrooms
½ cup sliced zucchini
½ teaspoon (3 milliliters) chili-garlic paste or Sriracha sauce
¼ teaspoon (1 milliliter) tamari soy sauce
1 teaspoon (5 milliliters) peanut oil
1 cup (240 milliliters) low-sodium chicken broth
½ teaspoon packed brown sugar
1 tablespoon finely chopped fresh cilantro
1 teaspoon crushed peanuts

Instructions

Boil 1 cup of water. In a heat-resistant bowl, pour water over ramen noodle brick and soak for 10 minutes. Drain noodles and set aside.
Add vegetable oil and garlic to a large nonstick pan and cook over medium heat until you hear sizzling, about 30 seconds. Stir in bell peppers and carrots, incorporating well into the garlic-oil mixture. Cover and continue to cook for 2 minutes. Reduce heat to low, stir in lemon juice and continue to cook covered for another 2 minutes.
Stir in mushrooms, zucchini, chili-garlic paste or Sriracha sauce and tamari soy sauce. Cook uncovered for 3 to 4 minutes, stirring often.
Push vegetable mixture to one side of pan and reposition pan so that vegetables are away from heat. Add ½ cup noodles to the heated side of the pan.
Pour peanut oil over noodles and lightly pan-fry for 3 minutes. Reposition pan back to center over heat source. Add broth and brown sugar, stir and heat for another 2 minutes, or until broth has sufficiently warmed. Turn off heat. Stir in cilantro and top with crushed peanuts.

*Use a mixture of red, yellow and orange bell peppers to add color to the dish.

Nutrition Per Serving:
CALORIES 357; TOTAL FAT 18g; SAT. FAT 5g; CHOL. 5mg; SODIUM 830mg; CARB. 40g; FIBER 5g; SUGARS 11g; PROTEIN 11g; POTASSIUM 926mg; PHOSPHORUS N/A

Note: Nutrition information for phosphorus in low-sodium chicken broth not available.

Broccoli is Super!

Lauren O'Connor, MS, RD — Fri, 14 Aug 2015 19:25:15 +0000

It’s the quintessential vegetable, and you probably either love it or hate it. But what you may not know is that broccoli is a nutritional star.

For instance, did you know that broccoli contains calcium? Along with dark leafy greens, it’s a great non-dairy source of calcium to help meet your daily needs of approximately 1,000 to 1,300 milligrams per day.

Broccoli is also a good source of folate and potassium, and has iron — nutrients essential for growth, development and vitality. These nutrients support bone health, brain function, oxygen transport and overall heart health, making it a heart-healthy food. Broccoli is also great for immunity, boasting plenty of vitamin C, vitamin K and trace minerals such as selenium and zinc.

At 25 calories per cup, broccoli is also a low-calorie food and contains 2.6 grams of fiber per cup.

So how do this registered dietitian nutritionist eat her broccoli? Lightly steamed with a pinch of sea salt and a drizzle of olive oil. It works as a perfect addition to salads, omelets and veggie-filled soups, and is tasty when served raw with hummus.

Super Broccoli and Garbanzo Bean Pasta

Recipe by Lauren O’Connor, MS, RDN

Ingredients

2 cups cooked Casarecce or corkscrew pasta
1 tablespoon grapeseed or canola oil
2 tablespoons wheat germ
1 cup lightly steamed broccoli
½ cup canned garbanzo beans, drained and rinsed

Directions

In a pan, heat oil over medium heat.
Add cooked pasta, lightly steamed broccoli and garbanzo beans. Toss well. Cook until garbanzo beans are lightly toasted.
Mix in wheat germ. Serves 4.

Cooking Note

Wheat germ is added for a touch of sweetness and nuttiness. You can substitute ¼ to ½ teaspoon of other spices such as garlic powder or Italian seasoning blends.

Dishing up a Heart-Healthy Pizza

Lauren O'Connor, MS, RD — Mon, 27 Oct 2014 16:01:51 +0000

Product Reviewed
Emile Henry Grilling / Baking Stone

Wow! The Emile Henry Grilling/Baking Stone is one solid, heavyweight contender to my usual baking trays. (It certainly gave my biceps a workout just lifting it out the box!)

To test out the Emile Henry Grilling/Baking Stone, I choose to make a pizza. Pizza has a lot of room for creativity — it can be made with a variety of sauces, toppings and even crusts — some of my favorite non-traditional “crusts” include focaccia and one with an egg base. If you are out of traditional staples, have no fear, get creative with the items you have in stock. (For instance, pumpkin puree substitutes well for tomato sauce. One of my latest “ice-box” creations is a fall pizza with pumpkin puree, mushrooms, broccoli, spinach and mozzarella.)

Besides having room for creative use of your stocked items, a homemade pizza can be quite healthy if you include plenty of veggies and limit excess cheese and fatty, rich meats. If you choose your ingredients wisely and chop certain ones finely, the distribution of flavors can be quite pleasing. For example, a pinch of rosemary can go a long way in terms of aroma and flavor.

So how did I choose to dress a pizza to test the Emile Henry Grilling/Baking Stone? I choose a harvest theme, featuring butternut squash, basil, rosemary, thyme and well-distributed bits of goat cheese.

A Satisfying Result
I have never used a baking stone, and was pleasantly surprised with the consistency this Emile Henry one delivered. It evenly baked the pizza crust with a delightful crispness throughout (there was no gushy center or over-cooked outer edges).

I even tested the same recipe three times with a basic pizza dough I had purchased from my local bistro / market. In fact, the crust was so perfect, I even bought some extra dough to make crispy crackers lightly seasoned with olive oil, low-fat shredded mozzarella, rosemary and a pinch of salt. It’s a crispy delight!

Ease of Use
Simply put, the Emile Henry Grilling/Baking Stone is easy. To save preparation time, I used a light cooking spray and rolled my dough topped with a Silpat liner directly onto the stone. I removed the Silpat liner, added my pizza toppings, and placed it in a preheated 425-degree oven.

It took between 12 and 15 minutes for an evenly heated pizza with a perfectly crispy crust. To achieve a more toasted crust, I covered the toppings in foil (exposing only the outer edges) for an additional 3 minutes.

Simple Harvest-Baked Pizza

Recipe by Lauren O’Connor, MS, RDN

Ingredients
Olive oil cooking spray (to lightly grease stone)
Traditional basic pizza dough
2 teaspoons olive oil
1-2 ounces crumbled goat cheese
Handful of baby spinach
4 Brussels sprouts chopped
1/2 cup of diced butternut squash
2 teaspoons pine nuts
Chopped fresh or dried basil, rosemary and thyme

Directions

Preheat oven to 425°F.
Roll dough flat onto lightly greased stone
Add fresh veggies and cheese.
Drizzle with olive oil and top with pine nuts and seasonings.
Bake for 12 to 15 minutes, or until crust golden brown. After 10 minutes, you can cover toppings with foil so the outer edges of crust can bake to golden color without overcooking the veggies.

Dishing up a Heart-Healthy Pizza

Lauren O'Connor, MS, RD — Mon, 27 Oct 2014 13:44:49 +0000

PHOTO: EMILE HENRY

Product Reviewed:
Emile Henry Grilling / Baking Stone

Wow! The Emile Henry Grilling/Baking Stone is one solid, heavyweight contender to my usual baking trays. (It certainly gave my biceps a workout just lifting it out the box!)

Simple Harvest-Baked Pizza

Recipe by Lauren O’Connor, MS, RDN

Directions

Preheat oven to 425°F.
Roll dough flat onto lightly greased stone
Add fresh veggies and cheese.
Drizzle with olive oil and top with pine nuts and seasonings.
Bake for 12 to 15 minutes, or until crust golden brown. After 10 minutes, you can cover toppings with foil so the outer edges of crust can bake to golden color without overcooking the veggies.

Cherries: One of Nature’s Perfect Treats

Lauren O'Connor, MS, RD — Fri, 28 Feb 2014 19:13:13 +0000

When I think of cherries, I picture a bountiful harvest on a cool, pleasant day — puffy white clouds in powder blue skies. Cherry-picking children overflow their wooden baskets without missing a single mini-stone fruit (or drupe). They sample the perfect little gems and dream about the homemade cherry jam and fresh-from-the-oven cherry pie.

Naturally Good For You
Rich in vitamin C, cherries are antioxidant powerhouses. They contain anthocyanins — enzymes that block inflammation — and beta carotene, too. With 3g of fiber and 260mg potassium per cup, these heart-protective drupes also contain cholesterol-lowering sterols. They’re perfectly bite-sized for a mouth-popping sensation, with a seed to help slow you down so you can truly enjoy a sensory experience — the rich red visual appeal, shiny outer texture and distinctive burst of fleshy tart-sweetness in every little bite.

A Cherry Inspiration
Below is my cherry-inspired recipe. With a pint of cherries, mixed nuts, and plain nonfat Greek Yogurt, I set out to makeover a favorite creamy dessert. My sweet and tart cherry cheesecake was a perfect treat! I had my girls sample it first. The verdict? YUM!

Lightened Cherry Cheesecake Squares

Recipe developed by Lauren O’Connor, MS, RDN

Serves 6

Ingredients
Cheesecake Filling
1 ½ cups strained nonfat plain Greek yogurt
½ cup fresh cherries, chopped
1 Tablespoon honey
1 packet stevia
2 Tablespoons of lemon juice

Nutri-Savvy Granola Base (for pie crust)
½ cup trail mix — raw nuts (almonds, cashews), seeds and raisins
¼ cup roasted chickpeas (Good Bean-brand Chocolate Roasted Chickpeas work well)
¼ cup freeze-dried fruit (cranberries work well to make this nutty base sweet-tart to pair well with the filling)
2 Tablespoons flax meal
3 Tablespoons maple syrup
1 Tablespoon coconut oil
1 packet of stevia

Directions

Strain yogurt for 2 hours or more until very dense and most of the liquid is removed (or buy strained yogurt).
Prepare the Nutri-Savvy Granola base: In a food processor, add all the ingredients and process until well incorporated.
Line the bottom of a bread loaf pan with the nutty base (pie crust). Layer chopped cherries onto crust. Set aside.
Mix strained yogurt with honey, stevia and lemon juice. Fold cheesecake mixture on top of cherries.
Freeze for at least a couple of hours, then refrigerate or set on the counter to thaw.
Cut into 2.5 inch squares. Garnish with a cherry. Enjoy!