HEART Exam: Kirkland Stir Fry Vegetables with Chickpea Orzo, Pesto & Pine Nuts
👩⚕️ From the kitchen notes of a Pediatric Nurse Practitioner (but not your NP—this is all for fun, not medical advice!)
H = ❤️ Health
Let’s scrub in! This dinner combo features:
Kirkland Stir Fry Vegetable Blend (broccoli, sugar snap peas, carrots, mushrooms, bell peppers, water chestnuts, and onion) — loaded with fiber, vitamin C, and antioxidants to keep your immune system in tip-top shape.
Barilla Chickpea Orzo — made from one ingredient (chickpea flour!) with 12g protein and 8g fiber per serving. A MyPlate dream for protein and complex carbs in one.
Gotham Greens Vegan Pesto — dairy-free, vibrant, and herby, bringing healthy fats from olive oil.
Kirkland Organic Pine Nuts — a healthy fat source that adds protein, magnesium, and crunch.
All products are gluten-free and dairy-free, and I’ve personally eaten each several times with zero reactions — important since I have Celiac disease and Eosinophilic Esophagitis (EoE).
🩸 Nutrition tip: Pairing veggies, healthy fats, and protein helps stabilize blood sugar, keeping you full and energized longer.
E = 🍽️ Eating
Cooking this dish is a full kitchen symphony 🎶
I sauté the Costco veggie blend in avocado oil until lightly charred (the good kind of “crispy,” not burnt).
Then I splash in homemade chicken bone broth to soften the carrots and bring extra nutrients.
Meanwhile, I boil Barilla Chickpea Orzo (in bone broth too, for flavor) — keep a wooden spoon handy, chickpea pasta loves to boil over!
Mix in rotisserie chicken, Gotham Greens pesto, and top with pine nuts + a sprinkle of Follow Your Heart dairy-free Parmesan (the kind in the green shaker).
The final product? A creamy, herby, cozy bowl that even my husband and daughter — who initially had salmon planned — couldn’t resist.
A = 🛒 Accessibility
🛍️ Here’s the breakdown:
Kirkland Stir Fry Vegetables: ~$10 for a 5.5 lb bag (Costco)
Barilla Chickpea Orzo: $4.49 (Jewel-Osco)
Gotham Greens Vegan Pesto: $4.99 on sale *STOCK UP ($6.99 regular, Jewel-Osco)
Kirkland Organic Pine Nuts: ~$27 for 1.5 lb (Costco—but they last forever!)
Follow Your Heart Dairy-Free Parmesan: price TBD (re-buying soon!)
A few of these are splurges, but since they’re pantry/freezer staples, they stretch across multiple meals.
R = 💓 Rhythm Rating
This dish earns a Tachycardia ❤️🔥 on my rhythm scale — full-on love.
I always keep these vegetables stocked because they make weeknight dinners quick, nutritious, and safe for my allergies.
T = 📢 Tell Others & Tips
👩⚕️ Nutrition note:
Chickpea orzo provides both soluble and insoluble fiber, which helps with digestion and cholesterol management.
Pine nuts contain healthy fats and plant-based protein — just remember, a little goes a long way!
Bone broth adds depth of flavor and minerals like calcium and magnesium.
💡 Tip: Keep a bag of stir-fry veggies in your freezer and you’ll never be short on a side (or main) that’s colorful, high-fiber, and family-approved.
📸 I’ve got photos of the veggie blend, the sauté process, and the final bowl topped with pine nuts — all ready to post on Instagram and Pinterest.
⚠️ Disclaimer: I’m a Nurse Practitioner, but not your NP. This content is for fun and educational purposes only — not medical advice.
✨ Until next time, stay safe, happy, and healthy!
🌐 www.glutenanddairyfreenp.com
