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Root Vegetable Barley Soup | The Full Helping

Wellness

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May 9, 2025

Root Vegetable Barley Soup | The Full Helping

If you’re looking for a nourishing, hearty soup to keep you warm through the colder months, then this root vegetable barley soup has you covered. It’s made with carrots, parsnips, and celery root, all of which are simmered in a savory, tomato-based broth. Barley adds a nice texture, as well as fiber, magnesium, and iron, to the wholesome mix.

There’s a good chance that, at some point in time, you’ve had a bowl of mushroom barley soup. If you have, then you know that barley’s plump, chewy texture is so pleasant in a warm and brothy bowl.

I’ve got a different version of barley soup to share with you today. It’s a little more unusual, but no less delicious, than the version made with mushrooms.

Root vegetable barley soup is the epitome of all things grounding and fortifying for winter and fall.

In theory, the combination of nutty barley and root vegetables might be almost too earthy. Yet a bright, tomato-based broth, which has just the right amount of acidity, keeps this soup lively and lifted.

I first made the soup as part of a “cook the pantry” effort. I was (and still am) trying to make my way through more than a pound of barley.

The soup is more than a convenient recipe for using up leftover barley, though. It’s really tasty and special, and I know that it’ll be a favorite this season and in seasons to come.

The many benefits of barley

I have to admit that I don’t cook with barley often enough, hence the surplus that I just mentioned having at home.

But I should. Each time I put cooked barley into a salad or make a quick and easy barley “risotto,” I’m reminded of how much I love its round grains, with their springy texture.

In addition to being tasty and versatile, barley is also nutrient-dense. Like most whole grains, it’s rich in fiber. And the fiber in barley happens to be soluble fiber, which is typically regulating and therapeutic for those with IBS or sensitive digestive systems.

Barley, like many whole forms of wheat, also has a decent amount of protein: about five or six grams per cooked cup.

Barley is an excellent source of magnesium, an electrolyte that plays numerous important roles in health and well-being. Magnesium aids in maintaining hydration status and bone health, and it’s also important for the nervous system.

Finally, barley is a good plant-based source of iron.

I’ve written about this mineral in the past; it’s especially important for vegans and vegetarians to pay attention to their iron intake, as red meat is one of the most concentrated food sources.

Beans, lentils, and dark leafy greens are really good sources of plant-based iron. Consuming iron-rich foods with Vitamin C can be helpful with iron status, too.

A number of whole grains also provide iron, and barley is one of them. A cup of cooked barley contains over 10% of the recommended daily allowance of iron for an adult female.

Whole grain barley has been placed into a round white bowl.

Pearl vs hulled barley

Most barley is sold in one of two forms: pearl or hulled.

In the case of hulled barley, only the outer husk has been removed from the original grain. In order to make pearl barley, both the husk and the bran of the grain are removed.

As a result, pearl barley cooks more quickly—in about twenty-five minutes, rather than forty-five—and I think it has a more pleasant texture than hulled.

Theoretically, the downside of choosing pearl barley is that it has a little less fiber, and possibly less micronutrient content, than hulled. This is because the bran of the grain is inherently nutritious.

In practice, the difference between these two forms of the grain isn’t all that significant.

In fact, depending on which brand you buy, pearl and hulled barley varieties might have equal amounts of fiber. Even if there’s a small difference, barley in all of its forms is still a relatively high-fiber food.

As a registered dietitian, I feel strongly about keeping the big picture in mind. I know that fifteen minutes of extra cooking time can be meaningful to a busy or tired home cook. Choose the variety of grain that’s best for you!

Is barley gluten-free?

No, barley is a gluten-containing grain.

If you need to modify the soup to suit a gluten-free or wheat-free diet, then I recommend substituting the barley with short grain brown rice and simmering it for at least forty minutes.

What are root vegetables, exactly?

This may seem like a ridiculous question for a cookbook author to ask.

But a few years ago, I incorrectly titled what I now know to be an “autumn vegetable bake” as a “root vegetable bake,” which forced me to brush up on the topic.

Here are some popular root vegetables:

Carrot
Rutabaga
Celeriac (celery root)
Turnip
Parsnip
Sweet potato
Yam
Daikon radish
Cassava
Yuca
Radish

Onions and garlic belong in the category of “modified stem” plants, but they’re often categorized with “true root” vegetables, too.

For my root vegetable barley soup, I use carrots, parsnips, and celeriac, as well as onions and garlic.

If you can’t find these veggies or don’t care for them, you can make reasonable substitutions within the root vegetable family.

And, though it’s not a root vegetable, butternut squash would be a nice alternative to the celeriac, carrot, or parsnip.

What I love about using root in the barley soup is that they add a little sweetness, along with savory notes. This soup has more flavor complexity than you might immediately guess.

How to make root vegetable barley soup

This is one of those one-pot recipes that makes preparing soup or stew such a treat.

Step 1: Sauté the vegetables

You’ll start the soup by sautéing all of its vegetables—not just the onion, celery, and carrot, but the parsnip and celeriac as well—in olive oil.

An overhead image of a large soup pot, filled with diced vegetables. — To prepare the soup, begin by sautéing all of its vegetables in olive oil till they’re becoming tender.

Once the onions are translucent and the carrots have become tender, you can add the garlic, sauté everything a little more, and move on.

Step 2: Add almost everything else to the pot and simmer away

Next, add nearly all of the remaining ingredients—the barley, tomatoes, broth, and some thyme—to the pot.

A large soup pot is filled with a red, tomato-based broth and numerous root vegetables. — The barley and vegetables should simmer for 30-45 minutes, depending on which type of barley you use.

Bring the mixture to a boil, then turn the heat to low. Cover and simmer everything for thirty minutes if using pearl barley, forty to forty-five if using hulled.

Once the barley is tender, yet still has some chew, the soup is ready.

Step 3: Season and serve

Finally, taste the soup.

Depending on what brand of broth and crushed tomatoes you’ve used, the soup may need some extra salt, and it may not.

Add as much freshly ground black pepper as you like.

And finally, I like to stir just a small splash of white balsamic vinegar into the soup, in order to amplify sweetness and acidity.

A bowl of root vegetable barley soup, made with a brothy tomato base, is served in a round white bowl. The bowl rests on a white surface.

At this point, you can go ahead and serve the root vegetable barley soup. A finishing drizzle of olive oil or a few leaves of fresh thyme (or parsley) are a nice touch for your bowl.

I like to have the soup with a simple salad, like my butter lettuce side salad or Brussels sprout kale salad.

However, a heartier, autumnal salad, like my winter panzanella, kale salad with cranberries, lentils, and coconut “bacon,” or perfect winter chopped salad, would also be nice alongside.

Toast triangles, croutons, and crackers are all nice for some added crunch, too.

Meal prep and storage

This couldn’t be a better dish for meal prep and make-ahead cooking. Once prepared, the soup can be stored in an airtight container in the fridge for up to six days or frozen for up to eight weeks.

Prep Time: 20 minutes

Cook Time: 45 minutes

Total Time: 1 hour 5 minutes

Yields: 6 servings

2 tablespoons olive oil (plus extra for serving, if desired)
1 large yellow onion, diced
2 stalks celery, trimmed and diced
2 large or 3 small carrots, trimmed, scrubbed or peeled, and diced
2 large or 3 small parsnips, trimmed, scrubbed or peeled, and diced
1 turnip or celery root, peeled and diced
2 cloves garlic, minced
1 cup dry pearl barley (180g; substitute farro or short-grain brown rice)
3 cups crushed tomatoes (1 28-ounce / 850g can)
7-8 cups vegetable broth (1.65-1.9L)
2 teaspoons fresh thyme leaves or 1 teaspoon dried thyme
Salt
Freshly ground black pepper
White balsamic vinegar (optional, to taste)

Heat the olive oil in a large, heavy-bottomed pan over medium heat. Add the chopped vegetables. Sauté the vegetables for ten minutes, or until the onions are translucent and the carrots are becoming tender. Stir in the garlic and sauté for another minute.
Add the barley, crushed tomatoes, broth, and thyme to the pot. Bring the mixture to a boil, then turn the heat to low. Cover the pot and simmer for 30 minutes.
Stir the white balsamic vinegar into the soup. Taste and add salt and freshly ground pepper as needed; the amount of salt necessary will depend on the broth that you’ve used. Serve the soup with an additional drizzle of olive oil or a few leaves of fresh herbs, if you like. Enjoy.

Soup can be stored in an airtight container in the fridge for up to six days and frozen for up to eight weeks.

With all of the holiday commotion of November and December, it’s so nice to prepare a dish that’s simple, homey, and humble, yet an absolute delight to eat.

This vegetable barley soup is a perfect example. I hope you’ll find some comfort in it soon.

Measles math: What to know about 1,001 measles cases across the country : Shots

Health

wrwofficial.com

May 9, 2025

Measles math: What to know about 1,001 measles cases across the country : Shots

A measles advisory is shown tacked to a bulletin board outside Gaines County Courthouse on April 09, 2025 in Seminole, Texas.

Brandon Bell/Getty Images North America

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Brandon Bell/Getty Images North America

The Centers for Disease Control and Prevention reports there have been 1,001 confirmed measles cases in the U.S. this year. It’s the second-highest case count in 25 years, topped only by 2019, when more than 1,200 measles cases were detected. The best way to contain measles is two doses of the MMR vaccine (measles, mumps and rubella).

Here are numbers to help you understand how measles is spreading now.

Graphic showing diseases by maximum level of contagiousness, from pre-vaccine COVID-19 (1 person might infect 3 people) to measles (1 person might infect as many as 18 people).

1,001 cases:

The CDC keeps track of confirmed cases and is updating its count on a weekly basis. On May 2, it reported 935 cases. On Friday, it reported cases have ticked past the thousand mark, to 1,001.

31 jurisdictions:

Measles cases have been reported in 31 jurisdictions, up from 30 on May 1. Cases have been reported in more than half of U.S. states this year, but not all of those states have full-fledged outbreaks.

14 outbreaks:

An outbreak is defined as 3 or more related cases. So while the total number of cases is important, the number of outbreaks shows where the virus is spreading. The number of outbreaks went from 12 last week to 14 this week.

By far the largest outbreak is centered in west Texas, where measles has been spreading since January. Reported cases in that outbreak totaled 683 last week and 709 this week.

3 deaths

Two unvaccinated, otherwise healthy children in Texas have died of the disease. One adult in New Mexico was diagnosed with measles posthumously.

18 people

In a population where no one is vaccinated, a single person sick with measles could go on to infect up to 18 others on average. By comparison, when 82% of a population is vaccinated, a sick person would infect about 2 to 3 other unvaccinated people on average.

95% vaccination rate

To prevent outbreaks from spreading within a community, there needs to be a vaccination rate of 95%, according to the CDC. Below that threshold, a community’s herd immunity can begin to erode. In Gaines County, Texas, the epicenter of the outbreak in that state and where measles is still spreading, the kindergarten vaccination rate against measles is just under 82%.

Herd immunity means that enough members of a community are immune to a contagious disease that it is unlikely to keep spreading because there aren’t enough people vulnerable to infection. Herd immunity protects people with weakened immune systems and children who have not yet completed their two-shot series of the measles vaccine.

12 months

It’s an open question how long measles will keep spreading in the U.S. The Texas outbreak, the biggest one, began in January. If any single outbreak continues to result in ongoing transmission for more than 12 months, the U.S. will lose its measles “elimination” status. That’s a technical term in public health for contagions that have been well-controlled for 12 months or more. The U.S. has had that status for about 25 years.

Diet-to-Go is the Catalyst For Improved Diabetes and Wellness

Good Diet

wrwofficial.com

May 9, 2025

Diet-to-Go is the Catalyst For Improved Diabetes and Wellness

by Caitlin H,

Jun 24, 2024

Name: Richard Frank

Age: 74

Occupation: PR firm owner + entrepreneur

Meal Plan: Balance-D

Favorite Meal: Sliced Turkey

Start Date: Jan. 3, 2023

Starting Weight: 210 lbs.

Height: 6 feet

Pounds Lost: 15

When Richard’s two children sat down with him on New Year’s Day to outline several life changes he needed to make to start caring for himself better, he took it to heart.

Richard, a longtime public relations firm owner and entrepreneur, had spent his days at a care facility helping look after his late wife, Linda. Linda had a rare neurological condition called progressive supranuclear palsy (PSP), which causes problems with balance, movement, vision, speech, and swallowing.

“I was there every day and running my business,” Richard said, adding that he often worked from 8 p.m. to 3 a.m. so he could spend time with Linda. “I was not eating well. I was running myself ragged and not taking any time for myself.”

His kids—49-year-old Tracy and 45-year-old Wes—emphasized several life changes: fitness, working less, family and social time, and eating healthier. Eating healthier was especially important to Richard. As a person with diabetes, he said he needed to better control his blood sugar levels, which often spiked due to poor food choices.

“My key focus was to get my diabetes under control,” Richard said. “I take insulin twice a day — even so, my blood sugar levels were erratic. I thought I could better control my numbers by getting into a stable meal program.”

Richard signed up for Diet-to-Go two days later, on Jan. 3rd. Within five weeks, he lost 15 pounds and saw a rapid stabilization in his blood sugar levels.

“For me, just the process of having a box show up on my doorstep with meals for the week was sufficient guidance,” Richard said. “I got accustomed to that style of meal, that style of eating, that quantity of food.”

At the time, Richard and his friend of 25 years, Matt, had just started a business selling high-performance home entertainment systems. Richard said Matt cared for his 90-year-old mother while working hard to meet the demands of starting a business.

“Starting a company is busy, busy, busy, and to do all the things I’ve asked him, it’s been hard for him to take care of himself,” Richard said.

Matt’s weight grew to 460 pounds, and Richard decided to have his Diet-to-Go meals sent to Matt’s home in Phoenix instead.

In five months, Matt dropped 80 pounds.

“It was much better quality food than he was preparing, much healthier for him and his mom,” Richard said, adding that the weight loss increased Matt’s confidence to present their company’s product to prospective buyers. “It was a boon to his life.”

Richard said it was also a blessing to his own life, serving as the catalyst he needed to make significant changes, including working with a personal trainer twice a week, prioritizing sleep, and spending quality time with his family.

“Diet-to-Go got me into the habit of eating more balanced meals, eating smaller meals,” he said. “It was enough to give me the nutrition and energy to get everything going.”

Shortly after transferring his meal plan to Matt, Richard had knee surgery. During that time, he focused on completing physical therapy. Later, in 2023, he joined an eight-week wellness program that took a balanced approach to health. It included chiropractic and massage appointments, fitness, heart rate monitoring, and nutrition counseling.

“I started following good habits with Diet-to-Go, but, even so, felt I could be doing better,” Richard said. “[The wellness program] engaged me more with food preparation.”

Richard substituted unhealthy carbs like pasta and rice with vegetables and lean proteins.

“I’m a busy guy,” he said. “I trust in the ingredients I choose, and I trust in my portion control. I don’t check ounces, quantities, or grams. I don’t micromanage it; I just watch it carefully.”

Richard said Diet-to-Go and the wellness program helped set him up for success, even through Linda’s passing in the summer of 2023.

“Specifically, about Diet-to-Go, the factor that helped me the most was that it showed up at my door — the ease of customer access,” he said. “Concerning my longer journey, it was fueled by my success with those first five weeks of Diet-to-Go.”

Richard said he now feels confident in his understanding of nutrition and portion size and enjoys making meals for himself and his girlfriend.

“Last night, I made a dinner of braised sea scallops on spaghetti squash…and a side salad with low-calorie Greek goddess dressing,” he said. “It was a really good meal. I’m having fun experimenting and learning as I go.”

Richard advises others to take it one step at a time.

“Every day is different. You’ll have some days when you’re good and some you’re not. That’s okay, give yourself grace,” he said. “Keep trying to make each week better than the week before, and you’ll get there.”

————————————————————————————

Author: Caitlin H

Diet-to-Go Community Manager

Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about engaging with others online and maintaining a healthy, active lifestyle. She believes moderation is key, and people will have the most weight loss success if they engage in common-sense healthy eating and fitness.

Diet-to-Go Success Stories

Trump Has Called for More Babies but Dismissed Fertility Experts

Health

wrwofficial.com

May 8, 2025

Trump Has Called for More Babies but Dismissed Fertility Experts

Every year, tens of thousands of young women opt to freeze their eggs, an expensive and sometimes painful procedure. As more Americans postpone childbearing, the numbers are growing.

But there are many unknowns: What is the optimal donor age for freezing? What are the success rates? And critically: How long do frozen eggs last?

The answers to those questions may be harder to find. In its drastic downsizing of the Centers for Disease Control and Prevention, the Trump administration abolished a federal research team that gathered and analyzed data from fertility clinics with the purpose of improving outcomes.

The dismissal of the six-person operation “is a real critical loss,” said Aaron Levine, a professor at the Jimmy and Rosalynn Carter School of Public Policy at Georgia Tech, who has collaborated with the C.D.C. team on research projects.

“They had the most comprehensive data on fertility clinics, and their core value was truth in advertising for patients.”

Barbara Collura, chief executive of Resolve: The National Infertility Association, said the loss of the C.D.C. team would be a setback to both infertile couples and women contemplating the freezing and banking of eggs.

The termination arrives as politicians have become increasingly concerned with falling fertility rates in the United States. President Trump has declared himself the “fertility president” and issued an executive order expanding access to in vitro fertilization.

“It doesn’t square with the White House leaning all in on I.V.F.,” Ms. Collura said.

One in seven women, married or unmarried, experiences infertility, she said: “So I just look at those statistics and it’s disappointing, if not mind-blowing, that our nation’s public health agency has decided we’re not going to talk about it or do work on it.”

Asked why the team had been eliminated, a Health and Human Services spokeswoman said the administration is “in the planning stages” of moving maternal health programs to the new Administration for a Healthy America. She did not provide other details.

The scientists on the team, the National Assisted Reproductive Technology Surveillance System, were trying to solve a number of riddles surrounding I.V.F. Planned research included a study looking at the birthrates involving eggs and embryos that had been frozen and banked for several years.

“We don’t have great data on the success rates of egg freezing when women do it for their own personal use, just because it’s relatively new and difficult to track,” said Dr. Levine.

The unknowns weigh on women who want to have children. Simeonne Bookal, who works with Ms. Collura at Resolve, froze her eggs in 2018. She knew she wanted to have children, but was waiting to find the right partner.

Earlier this year, Ms. Bookal became engaged; the wedding will be held next spring. She is now 38, and said the banked eggs had provided her with a “security blanket.”

Though she still can’t be completely confident she will be able to get pregnant and have children, “I would be way more stressed if I hadn’t frozen my eggs.”

Precise success rates for the procedure are elusive, because many of the studies published so far are based on theoretical models that rely on data from patients with infertility, or women who are donating their eggs. They are different in many ways from women who are preserving their own eggs for future use.

Other studies are small, reporting on outcomes involving fewer than 1,000 women who have returned to thaw their eggs and undergo I.V.F., said Dr. Sarah Druckenmiller Cascante, clinical assistant professor of obstetrics and gynecology at NYU Langone and the author of a recent review paper on the subject.

“The data is limited, and it’s important to be honest with patients about that,” she said.

“I don’t like to think of it as an insurance policy that is guaranteed to pay out, resulting in a baby, but rather as increasing your odds of having a biological child later in life, especially if you do it when you’re young and get a good number of eggs.”

The C.D.C. team maintained a database, the National ART Surveillance System, which was created by Congress in 1992 and calculated success rates for each reporting fertility clinic. It needs constant updating, and its future is now in doubt.

The Society for Assisted Reproductive Technology has a similar database available to researchers. But it is slightly less comprehensive than the C.D.C.’s, as it only includes information from its member clinics, about 85 percent of the nation’s fertility clinics.

That database is not attended by a dedicated research team, said Sean Tipton, chief advocacy and policy officer at the American Society for Reproductive Medicine.

Questions about the risks and benefits of egg freezing have taken on an added urgency as the number of women banking their eggs for future use has grown dramatically.

The procedure was no longer deemed experimental as of 2012. In 2014, only 6,090 patients banked their eggs for fertility preservation; by 2022, the number had climbed to 28,207. The figure was 39,269 in 2023, the last year for which data is available.

20 Minute Buffalo Chicken Flatbread Pizza

Good Diet

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May 8, 2025
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Dinner ready in 20 minutes! These buffalo chicken flatbread pizzas are so easy to make for a weeknight dinner when you’re in a pinch for time. The flatbreads are topped with ranch dressing, shredded rotisserie chicken mixed with Buffalo sauce, bell pepper, cheese, and green onion. Perfect for a game day appetizer or quick weeknight meal!

Why this is going to be your new favorite flatbread!

Dinner on your table in 20 minutes. Need I say more??

Okay, I will. I’m all about creating delicious, filling meals that can be made when you’re in a pinch for time.

And as a mom to a toddler and business owner, that feels like all the time for me. So easy flatbread meals like this pizza that can be easily whipped together on a weeknight are a savior.

Plus, I love anything buffalo flavored. Proof includes my Buffalo Cauliflower Dip, Buffalo Cauliflower Pizza, and Buffalo Cauliflower Wings.

Did you know I’m originally from Buffalo, NY, home of the buffalo chicken wings?! So I hold myself to very high standards on all Buffalo flavored recipes :).

And Frank’s hot sauce is my unwavering go-to for Buffalo sauce (ask anyone from Buffalo, NY and they’ll tell you the same thing). It’s totally worth looking for it if you’ve never cooked with it before. It will make this flatbread recipe 10x more delicious!

I love this quick pizza recipe for a weeknight meal but I also really enjoy it for a game day appetizer or meal. You can easily make this during halftime so you don’t have to miss any of the game.

As a registered dietitian, I’m all about repurposing leftovers to save on food waste and this is a great recipe to make if you have leftover chicken that you’re looking to transform into a new meal! But if you don’t have any leftover chicken, I love using rotisserie chicken because it’s one less step!

Crispy, crunchy, cheesy, spicy, this chicken flatbread has all the components you’d want. And be sure to drizzle some extra ranch on top for good measure!

Ingredients You’ll Need

Notes on Ingredients:

flatbread: I used a long flatbread as the base – it was about 15 ounces for two flatbreads but you could also use naan bread, pita, or premade pizza crust as the base.

rotisserie chicken: precooked chicken is a big time saver! Simply shred and you’re good to go! You could also use leftover chicken or cook some fresh.

Frank’s hot sauce: this is hands down my favorite buffalo sauce and the one I always use but you could use any Buffalo flavored hot sauce that you like

onion powder: gives the chicken a zesty, sharp flavor boost

garlic powder: gives the chicken a garlicky flavor boost

salt: enhances and helps meld all the flavors for the chicken

bell pepper: adds a pop of color, satisfying crunch, and veggie to the dish

ranch dressing: serves as the sauce base for the pizza, adding some tangy flavor, and used for a finishing drizzle

mozzarella cheese: adds a creamy, richness to the pizza

crumbled blue cheese: adds a sharp, tangy flavor to the pizza. If you’re not a fan of blue cheese, simply omit!

green onion: adds a fresh mild onion taste with subtle hints of garlic

How to make Buffalo Chicken Flatbread

Preheat oven. Preheat to 450 degrees if using a pizza stone and 425 degrees F if using a baking sheet.

Prepare chicken. Mix together chicken, hot sauce, garlic powder, onion powder, and salt until combined.

Prepare flatbread. Brush flatbread with ranch dressing. Evenly distribute buffalo chicken and green peppers over flatbreads.

Get cheesy. Sprinkle mozzarella cheese and crumbled blue over top along with green onions.

Bake baby. If using a pizza stone, bake at 450 degrees until golden-brown and cheese is bubbly, about 5-10 minutes. If using a baking sheet, bake at 425 degrees for about 5-8 minutes. Check flatbread manufacturer’s instructions for recommended baking times.

Cool ranch. Let flatbreads cool for 2-3 minutes before serving. Drizzle with ranch dressing!

Expert Tips!

You can use any type of flatbread for this recipe – I used a 15 ounce package of two long flatbreads for this recipe but you could also use naan bread, pita bread, or premade pizza crust! If you use naan bread or pita, which is smaller, you’ll be making more than two flatbreads.

This is a great recipe to repurpose leftover chicken! Simply shred and you’re on your way.

If you like extra heat, drizzle extra Frank’s hot sauce over the pizza once it’s baked.

Storage and Preparation

This chicken flatbread can be stored in the refrigerator in an airtight container for up to 3-4 days.

This recipe can also be stored in the freezer in an airtight bag or container for up to three months. Defrost overnight in the refrigerator before reheating.

To reheat, set oven temperature to 425 degrees F and heat for about 5 minutes or until cheese is melted or place in the microwave for 30-60 seconds.

Recipes That Pair Well

Beet Salad with Feta

Summer Peach Corn Salad

Vegan Asparagus Soup

Easy Instant Pot Vegetarian Chili

For more pizza inspiration, check out my recipes below!

Butternut Squash and Brussels Sprouts Naan Pizza

Roasted Vegetable Pizza

Spring Pizza

White Clam and Kale Pizza

If you like this recipe, please be sure to comment and give it a 5 star rating below. If you make it, share it on Instagram and tag me @karalydonrd and I’ll re-share it with my followers! If you want to save this recipe for later, be sure to pin it on Pinterest!

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Description

Dinner ready in 20 minutes! These buffalo chicken flatbread pizzas are so easy to make for a weeknight dinner when you’re in a pinch for time. The flatbreads are topped with ranch dressing, shredded rotisserie chicken mixed with Buffalo sauce, bell pepper, cheese, and green onion. Perfect for a game day appetizer or quick weeknight meal!

1.5 cups shredded rotisserie chicken

1/2 cup Frank’s hot sauce (or other Buffalo sauce)

1/4 teaspoon garlic powder

1/4 teaspoon onion powder

1/4 teaspoon salt

2 flatbreads (15 ounce package)

1/4 cup ranch dressing, plus extra for garnish

1 green bell pepper, diced (about 1 cup)

1 1/2 cups shredded mozzarella cheese

1/4 cup crumbled blue cheese

1/4 cup sliced green onion

If using a pizza stone, place inside oven and preheat to 450 degrees F. If using a baking sheet, preheat to 425 degrees F.

In a small mixing bowl, mix together chicken, Frank’s hot sauce, garlic powder, onion powder, and salt until combined.

Brush flatbreads with ranch dressing.

Evenly distribute Buffalo chicken and bell pepper over the flatbreads.

Sprinkle mozzarella cheese, blue cheese and green onion on top.

If using a pizza stone, place flatbread onto pizza peel (or back of a baking sheet) and slide flatbread onto the stone. Bake at 450 degrees F until cheeses are bubbly and crust is golden-brown, about 5-10 minutes (check flatbread manufacturer’s instructions as baking times may vary). Repeat for the next flatbread.

If using a baking sheet, bake at 425 degrees F until cheeses are bubbly and crust is golden-brown, about 5-8 minutes (check flatbread manufacturer’s instructions as baking times may vary).

Let flatbreads cool for 2-3 minutes before serving. Drizzle extra ranch dressing over top.

Notes

You can also use naan bread as the flatbread or premade pizza crust.

If you’re a fan of spice, drizzle extra Frank’s hot sauce over the pizza once it’s finished cooking.

Prep Time: 10 minutes

Cook Time: 10 minutes

Category: Dinner

Method: Baked

Cuisine: American

Easy Vegan Pumpkin Pie Bars

Wellness

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May 8, 2025
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If you love pumpkin pie and want a low-stress dessert recipe, then these vegan pumpkin pie bars with graham cracker crust are for you! They feature a spiced pumpkin pie filling, which is made with vegan cream cheese, and an easy, press-in graham cracker crust. The bars are baked in a square pan and cut into after chilling. They’re creamy and delicious, with perfectly crisp and crumbly bottoms.

Pumpkin pie is my favorite pie, and I’ve accordingly made many vegan versions of the recipe over the years.

Finally, a few years back, I published a classic vegan pumpkin pie recipe that was a culmination of my efforts. It’s perfect.

Sometimes, however, one craves a shortcut version of a classic dessert. And that’s exactly what these vegan pumpkin pie bars are.

As Thanksgiving rolls around this year, I find myself especially in need of a holiday meal plan that’s gentle and forgiving. I tested the bars a few weeks ago, sensing that it would be a long month.

My hope was for a dessert that would speak to my eternal love of pumpkin pie without requiring much work from me, and I got just that.

Classic pie vs. pumpkin pie bars: is there really a difference?

The difference between pumpkin pie bars and a classic pumpkin pie really boils down to crust.

Specifically, traditional pumpkin pie usually features a classic pie crust, or pâte Brisée.

Pumpkin pie bars, on the other hand, can have a few different types of crust. The recipe that I’m sharing in this post features a press-in, graham cracker crust.

Other pumpkin pie bar recipes feature a shortbread crust. I’ve even seen recipes in this category that call for no crust at all, but that’s where I draw the line: at that point, we’re talking about baked pudding!

Anyway, recipe distinctions can be a little arbitrary, and the pie vs. pie bar delineation is no exception. But the idea here is that you won’t have to make, chill, and roll pastry prior to making your pumpkin pie filling.

Instead, you’ll blitz up some graham crackers, mix them with melted butter and sugar, and press them into a square baking pan.

Which graham crackers are vegan?

A few graham crackers on the market are vegan, whereas others have honey, egg, or dairy ingredients.

I typically keep it simple and use Nabisco Original Grahams, which are vegan, for baking. They’re my go-to not only for these pumpkin pie bars, but also my classic vegan cheesecake and no-bake vegan chocolate mousse pie.

Other vegan graham cracker brands include Partake Classic Grahams, Kellogg’s Original Graham’s Crackers, and Kroger® Original Graham Crackers.

A faster pumpkin pie filling

Usually, I make vegan pumpkin pie with cashew cream, which should come as no surprise. Soaked and blended cashews are my secret weapon when it comes to creamy consistencies in cooking and baking.

At any given moment, I’m likely to have a cup or two of cashew cream (not to mention cashew cheese, and cashew mayo) sitting in my freezer.

If you don’t have such a stash, however, having cashew cream on hand for baking requires a little forethought.

For my pumpkin pie bars, I take an even easier route, which is to use vegan cream cheese for creamy texture.

Store-bought vegan cream cheese is is fast, it’s low stress, and adaptable to various food allergies. For instance, use Tofutti if you’re allergic to almonds or cashews, or Kite Hill if you’re allergic to soy.

I’ve tested the recipe so far with Tofutti, Kite Hill, and Miyoko’s cream cheese, with good results each time.

For what it’s worth, for bagels and all of the breakfast things, I have a homemade vegan cream cheese recipe with tofu that I love. But I find that store-bought vegan cream cheese is better for baking.

How to make vegan pumpkin pie bars with graham cracker crust

I love a dessert recipe that’s as easy as it is rewarding.

There are a number of steps required here, and the bars should be chilled overnight or for at least four hours: plan your baking accordingly! However, none of those steps are difficult.

Step 1: Create a parchment paper sling for your baking dish

The first step in this recipe may is to prep your baking pan. It can be hard to remove bars from a square baking pan unless you use a a parchment paper sling.

King Arthur’s tutorial on this process is really helpful.

The sling will allow you to lift the whole baked good out of the pan, then slice it into individual squares on a flat surface.

It’s much less messy than trying to cut the big square into smaller squares first, then gingerly remove them, one at a time.

If you don’t have parchment at home, then you can take your chances with nonstick cooking spray. Cut the squares after chilling and remove them from the pan, one by one.

But let the buyer beware: I think using a sling is easier and cleaner!

Step 2: Prepare the graham cracker crust

This all comes together with some pulsing in the food processor. The ingredients are graham cracker sheets, vegan butter, and brown sugar, and it can be any vegan butter you like.

Before pressing, the graham cracker crust will be crumbly and loose. Use the bottom of a measuring spoon or mason jar to press it down as instructed.

After processing the mixture, press it down firmly in your lined 8-inch / 20cm square baking dish. I use the bottom of a measuring cup or mason jar to do this.

Step 3: Blend the filling

The pumpkin pie bar filling comes together easily in a blender. This is a recipe in which appliances do most of the work!

You’ll be blending up:

Canned pumpkin purée

Vegan cream cheese

Arrowroot or cornstarch (either is fine)

Brown sugar

Cane sugar

Pumpkin pie spice

Vanilla extract

Blending the filling for the pumpkin pie bars is quick and easy.

You should only need a minute or two to blend. Once the mixture is smooth, pour it into your prepared square baking pan.

Step 4: Bake

At this point, the bars need 50 minutes in a 350°F / 175°C oven.

Prior to baking, the pumpkin pie filling will have a pale color. Arrowroot or cornstarch help to firm the bars as they bake.

Chilling time is important after the bars come out of the oven and before they’re removed from the pan and sliced,

After baking the top of the bars will be set, but they may still wiggle a bit, similar to cheesecake. They’ll have a darker color.

Step 5: Chill

If you try to slice the pumpkin pie bars before chilling them, they’ll be too soft. Some time in the fridge is necessary for them to set.

After the bars cool at room temperature for about an hour, cover them and transfer them to the fridge for chilling.

Ideally, you should chill them overnight, but four hours is enough time if you want to make them same day.

After chilling, it will be easy to remove the bars from their pan and cut them into neat squares.

Step 6: Enjoy

After chilling, you can go ahead and remove the pumpkin pie bars from the square baking pan, using your sling. Cut them into nine squares, and serve them as you’re ready.

A dollop of vegan whipped cream (I use a homemade tofu whipped cream or cashew whipped cream) is nice, but totally optional.

Make ahead and storage

Once baked, the bars can be stored in the fridge for up to five days. You can also freeze them for up to 8 weeks.

I happen to have a half batch in my own freezer at this very moment. I’ll be defrosting some on Wednesday, for Thursday’s holiday.

Easy Vegan Pumpkin Pie Bars with Graham Cracker Crust

Author – Gena Hamshaw

Prep Time: 15 minutes

Cook Time: 50 minutes

Chilling time 4 hours

Total Time: 5 hours 5 minutes

Yields: 9 servings

Graham cracker crust

8 sheets vegan graham crackers (120g)

1/4 cup brown sugar (50g)

5 tablespoons vegan butter, melted (70g)

Pumpkin pie filling

15 ounces canned pumpkin purée (430 g / 1 3/4 cups)

8 ounces vegan cream cheese (225g)

2 tablespoons arrowroot or cornstarch

1/2 cup light or dark brown sugar (100g)

1/2 cup cane sugar (100g)

1 1/2 teaspoons pumpkin pie spice (substitute 1/2 teaspoon ground cinnamon, 1/2 teaspoon ground ginger, 1/8 teaspoon ground nutmeg or allspice, and 1/8 teaspoon ground cloves)

1 teaspoon vanilla extract

Prepare the graham cracker crust

Preheat your oven to 350°F / 175°C. Line an 8-inch / 20-cm square baking pan with a parchment paper sling.

To prepare the graham cracker crust: place the graham crackers and sugar into a food processor fitted with the S blade. Process for about 20 seconds, or until the crackers are turning into crumbs. Drizzle in the melted butter and continue processing for about a minute. The crust is ready when a small amount will stick together when you squeeze it in the palm of your hand.

Remove the blade from the processor and pour the crumbs into your parchment-lined pan. Use the back of a measuring cup or a regular cup to smooth it out over the bottom and to the sides. It’s important to use some pressure here! Pack the mixture down till it’s smooth and firm.

Prepare the pumpkin pie filling

Transfer all of the filling ingredients to a blender. Blend till smooth. Pour this mixture into the prepared pan with the graham cracker crust; the filling mixture will be thick. Use an invert spatula to spread it evenly into the square, making sure that it reaches all edges.

Chill and serve

Allow the pan to cool at room temperature for an hour, uncovered. Cover the pan lightly with a cloth cover, foil, or Saran wrap, then transfer it to the fridge overnight to set, or for at least 4 hours.

Gently remove the squares from the pan by lifting the parchment sling out of its container and immediately to a large cutting board. Cut the finished baked good into 9 squares. Top each with a small portion of vegan whipped cream, if desired, and serve.

I welcome any opportunity to take a recipe that I love and make it simpler, so long as the spirit of the dish remains.

These vegan pumpkin pie bars are a great example. And there’s no reason at all why you should feel obligated to serve them for a holiday gathering or special occasion.

The bars are a really fun “anytime dessert” for autumn, not to mention an excellent sweet snack. I hope you love them!

xo

3 Common Ones, Plus Their Solutions

Health

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May 8, 2025
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“I work with coaches and other people who know too much.”

Kate Solovieva is a former professor of psychology, a PN master coach, and PN’s director of community engagement.

And the above quote has become one of her taglines.

Though Coach Kate has coached thousands of “regular” clients, her specialty is coaching other coaches.

Through her work as an instructor with PN’s Level 2 Master Health Coaching Certification, a facilitator for PN’s private online coaching communities, and a coach in her own private practice, she gets a front-row view of all the questions and challenges both new and seasoned coaches have.

Coach Kate knows what other coaches are up to.

She’s seen the victories and the blunders of thousands of coaches, and today, she’ll share three common mistakes she sees them making.

If there’s anything Coach Kate wants, it’s to see her peers achieve wild success, so her hope with this article is to help coaches:

Stop feeling paralyzed by insecurity and doubt—and start growing their business

Learn to see their clients more objectively, so they can best serve their needs and goals

Clearly identify their responsibilities as a coach (hint: they’re’ not what many coaches think they are)

Harness their natural passion and investment in a client’s success—without burning themselves out

We’ll cover three common coaching mistakes, plus the solutions to overcome them. Let’s get into it.

Coaching mistake #1: Focusing on coaching instead of selling

Coach Kate describes a coaching business as a three-legged stool.

There’s the coaching leg (which is your skills and knowledge as a coach),

A selling leg (which is your ability to market and attract a flow of clients), and

An administrative leg (which includes how clients book appointments, make payments, and other organizing tools and systems).

“The vast majority of folks who get into coaching start with the coaching leg,” says Kate.

“They want to become the best coach they can be, which is amazing. However, to become the best coach you can be, information and theory only get you so far.”

As Kate says, “You cannot become the best coach you can be in a vacuum, talking to yourself in your office.”

Which is why she suggests challenging the desire many coaches have to wait until their knowledge is “complete.”

Instead, she suggests, just start selling.

Why?

Coaches who start selling sooner also get to start coaching sooner.

Over time, they’ll have an advantage over the coaches who want to be “the BEST coach they can be” by getting 12 certifications before selling their services.

Meanwhile, the coach who “doesn’t really know what they’re doing” but has started practicing anyway will begin building their business and their coaching experience—and likely improve their odds of overall success.

Solution: Remember to show up as a COACH, not an EXPERT

There’s a natural inclination among aspiring coaches who want to do a good job to get those 12 certifications before they start coaching.

“Sometimes we hold on to this hope that we’ll get to a point where we feel confident enough at fielding any question that ever comes our way,” Kate says.

Because as every coach knows, when you start telling people what you do, they’ll have questions. And often, they’ll have questions you can’t answer, and that can feel uncomfortable… mortifying even.

(You’re supposed to be the expert, right??)

According to Coach Kate, the above belief—that you’re supposed to be an authority with all the answers—is based on an erroneous assumption.

“When I show up to a coaching conversation, my role is not ‘the expert,’” she says.

Yes, coaches have to show up to client interactions with a baseline of nutrition knowledge. (For example, if a client asks you about good sources of protein, you should be able to list some.)

But coaches don’t have to show up with a prepared lecture, or encyclopedic knowledge of nutrition minutia or biochemistry. (You don’t have to feel bad if you can’t recall the ratio of omega 3 to omega 6 in flax oil, or all the steps in the Krebs cycle that produces ATP.)

Even when you know the answer, Kate suggests that not answering right away can actually be more productive.

“If a client asks you about seed oils, you can simply say, ‘That’s a great question. I can get you some information on that if you’d like, but I’m curious, why do you ask?’”

While the expert might respond with a summary of the latest research on seed oil processing and its health effects, the coach will strive to learn more about why the question is meaningful to the client.

For example, after inquiring further, you may learn that your client heard about seed oils from their friend Susan, who changed the fat sources in her diet and lost ten pounds. And the client is curious to see if they might also lose ten pounds if they eliminate seed oils.

With this kind of response, you learn more about what the client is really after (a weight loss solution), which ultimately helps direct you to more effective strategies (which probably have nothing to do with seed oils).

▶ Takeaway nugget:

Coaches should have a firm understanding of fitness and nutrition principles.

However, clients often don’t need more information; they need coaching.

When a client asks you a question, consider whether the answer will help them take action.

If it will, offer them what you know. (If you don’t know the answer, you can simply say, “I’m happy to find more information about that for you.”)

If it won’t, consider turning their question into a coaching opportunity. Ask, “Can you tell me why you’re curious about that?” Their answers will likely lead you to a more productive conversation.

Coaching mistake #2: Assuming your clients are exactly like you

Now, maybe it sounds obvious that clients aren’t just clones of us.

That said, especially when we feel all warm and vibe-y with our clients, it can be easy to forget in the moment.

For example, maybe you’re someone who…

Tracks macros, and feels it’s relatively simple and effective. So you assume this approach will work on most clients (even though many will find it triggering and overwhelmingly complicated).

Coaches virtually, so your clients are all over the world. You might recommend meeting certain protein targets, without considering that in some communities, protein dense foods might either be hard to access, prohibitively expensive, or both.

Prioritizes fitness. And for the life of you, you can’t understand why your client would skip a lunch workout because she doesn’t want to mess up her hair and makeup in the middle of a work day.

If you’re a coach, you probably went into this line of work because you value nutrition, exercise, and overall health. And often, we assume our clients hold these same values. But the truth is, that’s not always the case.

Says Kate:

“There’s nothing inherently superior about valuing your health. If you do, yes, you’ll probably experience better health and live longer. But not everyone shares those values. That’s a tough one to swallow.”

Of course, without seeing your clients for the unique people they are—with their own individual preferences, values, and goals—you may find yourself suggesting behaviors that aren’t possible for them, or striving for goals that aren’t meaningful to them.

Over time, this becomes frustrating for your clients and you: They feel like you don’t “get” them, and you feel like a “bad” coach.

Solution: Get a clear picture of the client’s baseline—and determine what actions they’re ready, willing, and able to take

The opposite of assuming (often unconsciously) that clients are like you is, well, assuming nothing.

As best as you can, check your biases and assumptions at the door, and approach each client session with an open, curious mind.

Ask questions, such as:

“What inspired you—or pushed you—to come in today?”

And:

“Why is that goal meaningful to you?”

And:

“What skills do you have today that might help you achieve your goal? What skills do you feel you might be missing?”

Listen.

Withholding assumptions can be particularly difficult when clients share some obvious similarities with you. (Perhaps they’re also a single mom, or they’re also training for a triathlon, or they’re also a cancer survivor.)

But even when clients share similar experiences or goals, their biology, social context, personal history, and many other factors can make their “similar” experiences, in fact, totally different.

Coach Kate says in these cases, you can show that you relate to them, while also inviting them to describe their own experience. She suggests using the following question:

“I know what [insert shared experience] has been like for me, but what has [insert shared experience] been like for you?”

Once you have a clear picture of a client’s values, priorities, and reasons for change, you can assess which actions they’re ready, willing, and able to take. (Again, don’t make assumptions here. Just because you find meal prep quick and easy, doesn’t mean your client will.)

If you want to go through this exercise with your client on paper, use our Ready, Willing, and Able Worksheet.

▶ Takeaway nugget:

Remember that clients:

Aren’t always motivated by the same things as you (for example, they might care more about their next lab test results than how they look in a swimsuit)

Don’t always enjoy—or hate—the same things (just because you love long sessions of steady state cardio, doesn’t mean they will… or vice versa)

Don’t always share your values (as mentioned above, not all clients value health above all else; they may instead value pleasure, spontaneity, or something else)

Get to know your unique client, their specific goals, and what actions they can realistically execute (and maybe even get excited about).

Coaching mistake #3: Getting too attached to client results

This is, actually, very natural.

“There’s a reason we go into coaching. It’s because we care and we want to help clients. We want to see them succeed,” says Coach Kate.

But caring can be a double-edged sword.

“With our clients, we carefully decide on the habits and behaviors that need to occur… And then they walk off and either do the thing or don’t do the thing. That’s brutal.”

No matter how sound and foolproof your advice is, how well-thought out your plan, how much you care, ultimately, you have no control over whether a client executes it, and gets results.

Naturally, as a coach, you might feel frustrated, even heartbroken when clients don’t do what they say they’ll do, or when they’re not seeing the outcomes they were hoping to see.

However, according to Kate, this isn’t something coaches should try to avoid completely. It’s part of the job, and it’s often a sign that your work has meaning to you. (It’s a good thing.)

“However, I think there’s a point there where we can start caring more than the client themselves,” she says.

And that’s precisely where to draw to the line.

At PN, we often say that “care units” are the currency of coaching.

Care units are how much time, energy, attention, authenticity, and true “heart” you can bring to helping, serving, and caring about your clients.

Your client also has a certain amount of care units.

How much time, energy, attention, authenticity, and “heart” can they bring to their own change and growth projects?

(Most of the time, not that much. Which is totally normal.)

Our advice: Care one care unit less than your client does.

How do you do that? One approach…

Solution: Clearly separate client and coach responsibilities

So, how do we maintain an appropriate level of emotional investment—but also help clients stay on track?

“This is where I really like to get really clear on what my role is as a coach,” Coach Kate says.

“Because if you are very, very clear on what your role is as a coach, then you can sort of go through the list, and check in with yourself: ‘Did I show up? Did I follow up? Did I coach this person to the best of my ability?’”

For example, as a coach, it’s reasonable to be responsible for:

Providing guidelines for how to reach out (to ask questions or book appointments) as well as setting expectations for your response times

Weekly check-ins with clients via email, text, or phone, to assess progress or troubleshoot obstacles

“Life-proofing” a program as much as possible, by proactively discussing obstacles that could arise in the future, and brainstorming realistic, flexible solutions

Meanwhile, the client is responsible for:

Whether or not they respond to your check-ins

Whether or not they actually DO the agreed upon fitness, nutrition, or lifestyle practices that are likely to get them to their goal

How much they reveal during coaching sessions (for example, whether or not they tell you if they’re struggling with stress eating, or some other issue that makes it hard to stick to the plan)

Ideally, clearly delineating these responsibilities should happen early in the coaching relationship. Some coaches prefer to have an open discussion, while others have actual contracts that outline coach deliverables and client expectations.

This early communication can also be a way of vetting coach-client “fit.”

“When I’m having that initial conversation with a prospective client, I can ask, ‘What does accountability look like to you?’ If the client replies, ‘Well, I want you to text me every morning and night, and I want you to make sure I’ve done my workout, and also ship groceries to my house,’ then I will be the one to say, ‘I don’t think this is a good fit.’”

Coach Kate says this kind of early clarity can also prevent coach-client friction in the future.

Clear boundaries and expectations at the outset means clients are less likely to be disappointed if they assumed their coach was going to “take on” more, and coaches are less likely to burn out from shouldering more than they should.

It even protects the coach-client relationship in extreme (though not uncommon) situations such as when a client “ghosts” before a paid contract is over.

“When somebody doesn’t reply to me, I don’t take it personally. It’s not their job to reply, but it is my job to check in,” Coach Kate says.

“If I don’t hear back, I just check in on Monday, and then again on Monday. And again, and again, and again—trying all the contact methods they’ve provided me—until their coaching contract is over. If we get to that point, they’ll get an email from me saying, ‘Hey, I hope everything’s okay. My door is always open. I hope you’re doing well.’”

▶ Takeaway nugget:

Make a list—either for your own reference, or to include in a contract that new clients have to sign—of the accountabilities you have as a coach.

(Hint: These are usually specific actions, like “Text, email, or phone once a week to check in” or “Host monthly virtual lectures on various nutrition topics for group clients.”)

Make sure to have a conversation about expectations and responsibilities with all clients, ideally before beginning to work together, or at least in the first session.

Bonus mistake: Forgetting to give yourself a pat on the back

It’s maybe not the most “coach-y” way to write an article: Point out a list of your mistakes, then hand you solutions to deal with them.

But if you’ve made the above “mistakes,” we want you to hear it from us:

We’re proud of you.

If you’ve gotten sidetracked by the above, it’s likely because you really care. And that’s never going to be a mistake; it’s a strength.

That said, although these “mistakes” are completely normal, and most coaches make them, they can limit your potential as a coach, and as a business.

And we want to see you succeed.

(If you liked this article and want to learn more, listen to the full episode of the Coaches Compass podcast, where the interview with Coach Kate Solovieva was originally conducted.)

If you’re a coach, or you want to be…

You can help people build sustainable nutrition and lifestyle habits that will significantly improve their physical and mental health—while you make a great living doing what you love. We’ll show you how.

If you’d like to learn more, consider the PN Level 1 Nutrition Coaching Certification. (You can enroll now at a big discount.)

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