Sweet Mustard Pretzel Bites.

Food contributor Kami Kilgore from No Diets Allowed is sharing a a delicious treat today, just in time for the weekend! Take it away girl…

These are the ultimate sweet and salty snack. You’ll love these soft and fluffy pretzel bites sprinkled with a sugary mustard salt. You won’t be able to resist licking your fingers before going back for more.

Not only are they finger-licking-good, but they are also fun to make! Your children will enjoy making a rope out of the dough and dunking them in the egg batter after you cut the individual bites. Food should be enjoyable to eat and to make.

Honey Mustard Pretzel Bites- No Diets Allowed

Sweet Mustard Pretzel Bites

1 and 1/2 cup warm water

2 tsp active yeast

1 Tbs brown sugar

1 Tbs olive oil

1/2 tsp salt

3 cups bread flour (set aside additional 1 cup flour)

1 egg, beaten

2 tsp salt

2 tsp sugar

3/4 tsp mustard powder

1/2 tsp onion powder

1/2 tsp garlic powder

1/4 cup unsalted butter

  • 1) Preheat oven to 425°F degrees. Line a baking sheet with parchment paper.
  • 2) In a large bowl, combine the yeast and warm water. Let sit until the yeast dissolves (about 2-3 minutes).
  • 3) Stir the brown sugar and oil into the yeast mixture until dissolved.
  • 4) Add the flour and salt. Stir and knead to combine. Turn the dough out onto a floured board and knead with floured hands until smooth.
  • 5) In a small bowl, lightly beat the egg. Set aside.
  • 6) In another small bowl, combine salt, sugar, mustard powder, onion powder and garlic powder.
  • 7) Divide the dough into 5 portions. Working with one at a time, roll the dough balls out into ropes that are about 1 inch in diameter. Use a sharp knife to cut 1-inch lengths of dough.
  • 8) Drop each of the dough pieces into the egg mixture and immediately transfer to the prepared baking sheet. Place them about 1/2 inch apart. Sprinkle with coarse salt.
  • 9) Slide the tray into the oven and bake for 8-10 minutes, until golden brown. Repeat the process until all the dough has been cooked.
  • 10) Melt the butter and brush all the pretzel bites with butter. Sprinkle sweet mustard mixture evenly over pretzel bites and toss to coat well. Serve warm for best results!

Come visit No Diets Allowed for more healthy and quick snack recipes. Thanks, Michelle, for letting me stopover.

Kami Kilgore contributor blurb

Avocado Tuna Grilled Cheese Sandwich.

Kami from No Diet’s Allowed is back with another scrumptious recipe.  She was telling me that she tests her recipes for her husband who always gives her an honest answer. (Hello!? What wouldn’t I give to have a superb cook test their recipes out on me?).  This one was a two thumbs up!
Take it away Kami…

Grilled Cheese AND Healthy? Yes please! Let me deceive your taste buds with a little twist on the classic grilled cheese. While your kids devour this Avocado Tuna Grilled Cheese Sandwich, just smile knowing they’re getting whole grains, Omega-3 fatty acids, calcium, protein and pure tastiness.

 Avocado Tuna Grilled Cheese Sandwich- No Diets Allowed


Avocado Tuna Grilled Cheese Sandwich

Yields: 4 sandwiches

1 large ripe avocado, mashed

1/4 cup Greek plain yogurt

12 oz can of tuna, drained

1/4 cup finely chopped pickles

1 Tbs pickle juice

8 thin slices of Colby Jack cheese

8 slices of 100% stone-ground whole wheat bread

4 Tbs coconut oil (I’m OBSESSED with coconut oil. It’s one of my favorite healthy fats!)

 Preheat large skillet on LOW-MEDIUM heat. Coconut oil is considered a ‘high heat’ oil meaning it cooks hotter at a lower temperature than other oils. Since you’ll be ‘frying’ this sandwich with coconut oil, start with a lower heat or you’ll burn your sandwich.

 In a medium-sized bowl, mixtogether the avocado and plain yogurt. Add the tuna, pickles, and pickle juice and stir well. Scoop about 1/3 cup on one slice of whole wheat bread and spread out evenly. Top with 2 slices of cheese and another piece of bread. Spread 1/2 Tbs of coconut oil on one side and place oil-side-down onto skillet. Spread another 1/2 Tbs of coconut oil on the top.

 Grill until lightly browned (about 4 to 5 minutes) and flip over. Continue grilling until cheese is melted. Repeat with remaining 6 slices of bread, avocado tuna mixture, and cheese.

 Avocado Tuna Grilled Cheese Sandwich 1


Serve with some fresh fruit or veggie sticks!


Avocado Tuna Grilled Cheese Sandwich 2- No Diets Allowed


It’s always a pleasure visiting Michelle and her wonderful readers!
Come visit No Diets Allowed and check out some more healthy and scrumptious recipes.

Kami Kilgore contributor blurb

Turkey & Black Bean Baked Burritos.

Today Kami from No Diets Allowed is back with a recipe I could eat every day of the week!
Add her Fresh Sweet Corn Salsa on top and she could put Cafe Rio out of business. Take it away Kami!

Kami Kilgore contributor blurb

Are you in need of quick and healthy dinner recipes?
Two of my favorites are Baked Burritos and Stuffed Zucchini.
I decided to take my favorite things from each and combine the two!

Turkey and Black Bean Baked Burritos

Burritoes 2


2 lbs ground turkey, thawed and browned

1 small sweet onion, diced

1 (15 oz can) organic diced tomatoes, drained

1 (15 oz can) black beans, drained and rinsed

2 cups frozen sweet corn

2 cups salsa

1 tsp ground cumin

12 raw whole wheat tortillas (my favorite brand is Tortilla Land), heated until golden brown

2 cups shredded Colby Jack cheese (or your favorite cheese)

Preheat oven to 375 degrees F. In a large skillet over medium heat, brown the ground turkey. Drain any excess liquid. Combine the onion, tomatoes, black beans, corn, salsa, and cumin with the browned ground turkey.

Bring to boil. Reduce heat and simmer until onions are translucent and liquid evaporates. Approximately 8 to 10 minutes. Meanwhile, heat tortillas until golden brown.

Burrito Collage 2

Place about 1/2 cup turkey mixture down the center of the tortilla. Top with about 2 Tbs of shredded cheese. Fold sides and then ends over to cover filling. Place seam face down on lightly greased 13x9x2 baking dish. Bake for 15 minutes.

Try Simple Guacamole, Healthy 7 Layer Dip, or Fresh Sweet Corn Salsa as a side dish or topping for your burritos.

My husband loves to take the leftover burritos for lunch the next day. These are also a great ‘freezer meal’ option! Whenever you decide to have them, I guarantee they will become a quick and healthy family favorite.

Thanks Kami! I think this and your “Not Yo Momma’s Shepherd Pie” are going to be regulars in our weekly line up.
To see more of Kami’s recipes be sure and pop over to her blog No Diets Allowed.