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Crispy Baked Kale Chips
December 25, 2020

Crispy Baked Kale Chips

Crispy Baked Kale Chips are the most fun way to enjoy your veggies. Airy, light and extra crunchy, these tasty greens go fast!

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Plant-Based, Recipes, Smart Snacks
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No Sugar Added Banana Hemp Muffins
February 5, 2020

No Sugar Added Banana Hemp Muffins

Packing in 3 grams of fiber and 5 grams of protein each, these No Sugar Added Banana Hemp Muffins are the best thing to happen to your breakfast scene! There are few things quite as wonderful as warm banana bread. Sweet, caramelized bananas, perfectly spiced bread, …

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Breakfast, Dessert, Easy Weekday Meals, Plant-Based, Recipes, Smart Snacks
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30-Minute Sheet Pan Pineapple Chicken
January 13, 2021

30-Minute Sheet Pan Pineapple Chicken

Need a quick dinner idea FAST? Look no further than our 30-minute Sheet Pan Pineapple Chicken! A little sweet, a little heat, and a whole lotta delicious flavor that the whole family will love.

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Easy Weekday Meals, Plant-Based, Recipes
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The Compstons

compstonkitchen

🥦Registered Dietitians🍕
🥘Recipe Revitalizers
Pantry Raiders Party of👨🏻👱🏻‍♀️👦🏼👶🏼
💯Upgrading food for you + your crew
#upgradedeverydayeats

Stephen & Elise Compston, RDs
Serving up some Simple Salmon Patties to kick off Serving up some Simple Salmon Patties to kick off the weekend! 🤩They are quick, delicious, family-friendly and ready in 20 minutes or less 🙌 Grab our how-to tutorial in our highlights!
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Canned fish offers an affordable, convenient, anytime option 👍 We liven up our canned salmon and tuna scene by turning them into tasty patties loaded with fresh (or frozen!) veggies and flavorful spices, making them a dish out whole family looks forward to!
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Ingredients: •6 oz canned salmon or tuna (can sub with freshly cooked) •1/3 cup each, diced onion, bell pepper, celery (can use fresh or defrosted) •3/4-1 cup regular or GF panko •1/3-1/2 cup mayo/yogurt •1 egg •1/8 tsp each, dried onion, garlic, dill, and seasoned salt •pinch of cayenne pepper or smoked paprika, optional ⠀⠀
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Directions: Sauté onion, bell pepper, and celery in oil of choice for 2-3 minutes, until slightly softened but still crisp. Add veggies to a mixing bowl along with remaining ingredients. Add additional panko/mayo as needed to reach desired consistency. You want to be able to easily form moist (sorry 😆) patties that hold together well. Grill/sauté for 4-5 minutes, flipping once until golden and crisp on the outside, tender on the inside. Delicious dipped in @traderjoes Roasted Garlic Sriracha BBQ Sauce.
Kicking off Friday eve with these Crispy BAKED Eve Kicking off Friday eve with these Crispy BAKED Everything Onions Rings! (temporary recipe 🔗 in bio) Crunchy and golden on the outside, sweet and tender on the inside with that classic EBTB flavor you love. 😍PRO TIP: Double up your recipe because these babies go FAST!
QUESTION: when it comes to burgers 🍔 are you te QUESTION: when it comes to burgers 🍔 are you team PICKLE or NO PICKLE 🥒? Weigh in👇below! 
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We’re mixing up that weekly ‘dilla scene with these “Cheeseburger” Quesadillas! 🤩 Fun, quick, and super tasty, these guys go fast!
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Ingredients: •tortillas •shredded lettuce •diced tomato •ground meat, beans, or crumbled tofu •caramelized onion •cheddar cheese •pickles •special sauce (1/4 cup mayo + 2 tbsp ketchup + 1 tbsp relish)
Looking for a tasty new weeknight favorite the who Looking for a tasty new weeknight favorite the whole fam will love? This 30-minute “Pizza” Pasta Bake is simple, delicious, and can easily be doubled for future meals. 
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Ingredients: •8 oz favorite dry pasta, rotini or macaroni work best •3 cups marinara sauce •2 bell peppers, or 2 cups mini peppers, sliced into thin strips •1/2 cup sliced black olives, optional •2 cups shredded Italian cheese •1/4 tsp each, Italian seasoning, garlic and onion powders •2 ounces pepperoni slices 
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Directions: cook pasta until al dente. Mix with sauce, peppers, olives, 1 1/2 cups of cheese, dry seasonings, cand 1/2 of the pepperoni slices. Note: if you like tender peppers with less “crunch”, quickly pan sauté for 3-4 minutes prior to adding to mix. Add pasta to a 3 qt baking dish and top with remaining cheese and pepperoni slices. Bake at 375 for 20-22 minutes, uncovered, until golden and bubbly.
QUESTION: How do you take your eggs?🥚🍳scramb QUESTION: How do you take your eggs?🥚🍳scrambled, fried, or...MICROWAVED!?
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Kicking off the day with a well balanced breakfast sets the tone for the rest of our day. HOW we season our food plays a big role in meal satisfaction and that’s why we rely on a variety of herbs, spices, vinegars, and other aromatics to bring meals to the next level. This👆tasty bowl uses a few everyday pantry items to bring your breakfast game next level. To save time during the week, we like to batch roast 🍠 fries on the weekend for quick meal additions making this a no-fuss prep! Oh, and eggs? 🍳 We’ll take them all the ways please! Catch our latest reel to see how we prepare 90-second microwaved eggs!
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Ingredients: •eggs •sweet potatoes, sliced into wedges •favorite seasoning (we ❤️ @mccormickspice •mushrooms, sliced •olive oil •1/8 tsp garlic powder or 1 small clove, minced •pinch of salt, pepper, and onion powder ⠀⠀ ⠀⠀
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Directions: Heat olive oil in a skillet. Add mushrooms, garlic and onion powders, salt, and pepper and sauté for 4-5 minutes, or until tender, water has released, and mushrooms are golden. Remove 🍄 from pan and immediately add eggs; cook until done. ⠀⠀
Sweet potatoes: toss with seasoning and olive oil and roast at 350 for 30-35 minutes or until golden and crisp.
Even when times are uncertain and hard, our bodies Even when times are uncertain and hard, our bodies need nourishment ❤️ Our Sesame Crunch Pasta Salad is cool, creamy, crunchy, flavorful, and PACKED with nourishing ingredients to fuel you through the day.
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Ingredients: •1 cup favorite dry pasta •3 cups shredded carrots and cabbage •1 cooked chicken breast or favorite protein •Sesame-Coconut Dressing: •1/4 cup tahini (can sub with sun or almond butter) •2 tbsp rice wine vinegar •2-3 tsp maple syrup •1 tsp toasted sesame oil •1 tbsp coconut aminos •1-2 tbsp canned coconut milk •pinch of salt •1/8 tsp each garlic and ginger powders (can sub with fresh) •optional: sliced almonds and scallions for garnish ⠀⠀ ⠀⠀
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Directions: whisk all dressing ingredients together. Add additional coconut milk or aminos to thin, per preference; set aside. Cook pasta, drain, and immediately rinse under cold water to cool. Add to a large bowl with shredded veggies, sliced chicken, and sauce and toss well to combine.
Have you ever had parsnips before? If not, you are Have you ever had parsnips before? If not, you are in for a TREAT! These tan-hued veggies are similar in flavor and shape to carrots, but have some potato-like starch which makes them perfect for roasting! Crisp and golden on the outside, slightly sweet and creamy on the inside, and pair perfectly with your favorite dip 🤩Today we’re enjoying them as these Roasted Parsnip Ranch Fries (temporary recipe 🔗 in bio). Sliced into strips, tossed with olive oil and that classic herbed seasoning and roasted until crispy and delicious 😋
Today we’re serving up bowls of our Creamy Brocc Today we’re serving up bowls of our Creamy Broccoli Cheddar Soup! Rich, flavorful broth, tender veggies, and that unmistakable touch of chedda, you’re just 8 ingredients away from a delicious dish the whole family will love. 
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Ingredients: •1 yellow onion, finely diced •1/4 cup butter •1/4 cup flour (regular or GF) •2 1/2 cups broth •3 large carrots, diced or 1 cup matchstick carrots •2 heads broccoli, chopped into small florets •8-10 oz, approx. 2-2.5 cups, cheddar 🧀 •2 cups preferred milk, optional (still flavorful without!) •salt and pepper, to taste ⠀⠀
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Directions: melt butter in a large soup pot. Add onion and a pinch of salt an pepper. Sauté until onions are golden and tender, approximately 5-7 minutes. Whisk in flour, stirring frequently for 3-4 minutes, to “cook” flour. Slowly whisk in broth (should look like a thick slurry). Once all broth has been added, add carrots and broccoli and bring to a simmer. Simmer for 12-15 minutes, or until veggies are tender. Reduce heat to low and stir in milk and then cheese, until cheese is melted and well combined. Add additional salt and pepper as desired. Enjoy!
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