Melissa Rifkin Nutrition

Dietitian, Weight Management & Expert

Recipes

Healthy Carrot Cake Oatmeal Cookies

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Healthy Carrot Cake Oatmeal Cookies

Course: Dessert
Servings: 14 cookies

Ingredients

  • 1 cup instant oats
  • 3/4 cup whole wheat or gluten-free flour
  • 1 1/2 tsp baking powder
  • 1 1/2 tsp ground cinnamon
  • 1/8 tsp salt
  • 2 tbsp coconut oil or unsalted butter melted and cooled slightly
  • 1 large egg room temperature
  • 1 tsp vanilla extract
  • 1/2 cup pure maple syrup
  • 3/4 cup grated carrots

Instructions

  • In a medium bowl, whisk together oats, flour, baking powder, cinnamon, and salt. In a separate bowl, whisk together coconut oil, egg, and vanilla. Stir in the maple syrup until thoroughly incorporated. 
  • Add in the flour mixture, stirring until just incorporated. Fold in the carrots and chill dough for at least 30 minutes 
  • Preheat the oven to 325°F, and line a baking sheet with parchment paper. 
  • Drop the cookie dough into 14 rounded scoops on the baking sheet. Slightly flatten the cookies with a spatula.
  • Bake for 12-15 minutes. Cool on baking sheet for at least 15 minutes before turning onto a wire rack. 

Cheesy Cauliflower Mash

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Cheesy Cauliflower Mash

Course: Side Dish
Servings: 4 servings

Ingredients

  • 1 head cauliflower
  • 2 cloves garlic
  • 2 tbsp butter
  • 1/4 cup Milkadamia
  • 2/3 cup cheddar cheese
  • 2 tbsp parmesan

Instructions

  • Clean and cut cauliflower into small pieces. 
  • Cook cauliflower for 10 minutes in a microwave safe bowl.
  • Add cooked cauliflower to a sturdy blender with a splash of Milkadamia.
  • Melt butter and cheese. Add to the blender with garlic. 
  • Serve

Teriyaki Shrimp Stir Fry

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Teriyaki Shrimp Stir Fry

Course: Dinner

Ingredients

For the stir fry:

  • 1 ¼ lbs large shrimp peeled and deveined
  • 3 cups mixed vegetables
  • salt & pepper to taste
  • 1 tbsp vegetable oil
  • sliced green onions and sesame seeds optional garnish

For the sauce:

  • ⅓ cup soy sauce
  • ½ cup  water
  • 3 tbsp brown sugar
  • 2 tsp minced garlic
  • 2 tsp minced ginger
  • 1 tbsp honey
  • 1 tsp toasted sesame oil
  • 1 ⅓ tbsp cornstarch 

Instructions

  • For sauce: place soy sauce, water, brown sugar, garlic, honey and sesame oil in a small pot over high heat. 
  • Stir until sugar is dissolved, about 3 minutes. Turn up heat to high and bring to a boil.
  • Mix the cornstarch with 2 tablespoons of cold water until dissolved. Add the cornstarch mixture to the sauce and boil for 1-2 minutes or until the sauce has thickened. Set sauce aside.
  • For the stir fry: Heat 1 teaspoon vegetable oil in a large pan over medium-high heat. Add the vegetables and season with salt and pepper to taste.
  • Cook for 3-5 minutes or until vegetables have started to brown and soften. Add 2 tablespoons of water and cook, until water has evaporated. When your vegetables are crisp tender remove them from the pan and set aside.
  • Wipe out the pan. Heat the remaining 2 teaspoons of oil in the pan over high heat.
  • Place the shrimp in the pan and season generously with salt and pepper. Cook for 2-3 minutes or until just cooked through (shrimp should be pink and opaque).
  • Add the vegetables back to the pan. Pour the sauce over the top and cook for 1-2 minutes over medium high heat until warmed through.
  • Garnish with sesame seeds and sliced green onions if desired.