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| Recipes | Topic: Recipes 2011-09-06 16:07:54 
Banana Pancakes
Breakfast is the most important meal of the day. Start the morning off right and serve yourself and family our homemade Banana Pancakes! They'll love our mouth watering healthier version of this all time favorite. Make the pancakes on the weekend and freeze them for a quick weekday meal. Enjoy! 1 cup White Whole Wheat Flour 1 T sugar 2 tsp baking powder 1/4 tsp salt 1/2 tsp pure vanilla extract 1 egg 1 1/4 cups skim milk 2 T applesauce 1 ripe banana, mashed 2 ripe bananas, sliced Non-stick spray Preheat oven to 200 degrees. In a medium bowl combine white whole wheat flour, sugar, baking powder and salt and whisk together. In another bowl combine vanilla extract, egg, skim milk, applesauce and mashed bananas. Gradually add dry mixture to the banana mixture and combine well with a spatula. The batter will be lumpy. Heat coated skillet or griddle with non-stick spray over medium heat. Measure 1/4 cup portions of batter and drop onto heated cooking surface. Cook for approximately 2 - 3 minutes or until bubbles form on top of pancake and edges appear dry. Carefully flip pancake and cook until golden brown. Transfer pancakes to an oven safe plate and keep warm in oven until remaining batter is cooked. Re-spray cooking surface with non-stick spray as needed. Serve pancakes with sliced bananas on top.
Makes 6 servings (12 pancakes) 1 serving = 2 pancakes per serving 125 calories, 1 g fat, 32 mg chol, 130 mg sodium, 3 g fiber, 5.5 g protein * 1/3 of a banana, sliced on top will add 35 calories and 1 g fiber
Topic: Recipes 2011-08-12 15:54:46 
Pizza Crusted Baked Cheese Sticks This lighter version of the traditional mozzarella stick is a great snack for picky kids. The Pizza Veggie Stix add something extra special to this crowd favorite. 4 "light" mozzarella cheese sticks
Makes 4 snack servings (3 cheese bites each) 108 calories, 4.3g fat, 1.8g sat fat, 49mg chol, 314mg sodium, 9.6g protein
Topic: Recipes 2011-08-11 12:30:33  Golden Vanilla and Fruit Cake
Our Golden Vanilla and Fruit Cake is a Gluten-free dessert to indulge in without sacrificing great taste! This cake is perfect for birthday celebrations that the whole family will enjoy.
2 eggs
2 T canola oil
3/4 tsp vanilla extract
3/4 cup TruWhip whipped topping www.truwhip.com
1 kiwi fruit, sliced
1/2 cup fresh raspberries
1 cup fresh strawberries, sliced
Non-stick cooking spray
Preheat oven to 350 degrees
In a large mixing bowl combine Vanilla Cake Mix, eggs, oil, vanilla and applesauce. Mix until well combined. Spray an 8 inch cake pan with non-stick spray. Pour batter in pan and bake in oven for 20-25 minutes or until a toothpick inserted in the center of cake comes out clean. Allow cake to cool at least one hour and then gently transfer to serving plate. Cover top of cake with TruWhip topping and decorate top with fruit. The cake can be made the night before serving and kept in the refrigerator.
Makes 8 servings
(Per serving)
215 calories, 6 g fat, 1.5 g sat fat, 180 mg sodium, 44 mg chol, 2 g fiber, 20 g sugar, 2 g protein
Topic: Recipes 2011-08-10 23:05:24 
Falafel Chip Crusted Chicken Strips Falafel Chip Crusted Chicken Strips are a delicious, gluten-free alternative to traditional chicken tenders. Falafel Chips are a Kid Kritics approved food. Check it out at www.kidkritics.com. These versatile chicken strips are excellent additions to wraps, salads, and school lunches to create a protein packed meal. 1 pound raw chicken breasts, pounded to even thickness Preheat oven to 350 degrees. Pound raw chicken breasts so they are of even thickness. Crush falafel chips in a baggie with a rolling pin or in a food processor until they are slightly larger than bread crumbs. Pour chips onto a plate and press chicken breasts into chips until thoroughly coated. Spray nonstick baking sheet with cooking spray. Place chicken breasts on baking sheet and lightly spray the outer chip coating with cooking spray. Bake for 25-30 minutes or until internal temperature is 165 degrees. Slice and serve with organic ketchup or other favorite condiment. Serves 4 170 calories, 5g fat, 73mg chol, 152mg sodium, 1g fiber, 25g protein
Topic: Recipes 2011-08-10 16:34:01  Brownie Bites…gluten-free! Our Brownie Bites are a better choice for an in-school birthday celebration. This dessert is gluten-free, nut free and trans-fat free!
1 box of Pamela's Chocolate Brownie Mix www.pamelasproducts.com 1/2 cup unsweetened applesauce, such as Motts Natural Applesauce www.motts.com 1 egg 1/4 cup water 3/4 cup TruWhip whipped topping www.truwhip.com 1 pint fresh raspberries Non-stick cooking spray
Preheat oven to 350 degrees. In a medium bowl, mix together brownie mix, applesauce, egg and water. Spray mini muffin tin with non-stick spray. Scoop 1 tablespoon of batter into each mini muffin cup, about 3/4 full. Bake for 15 minutes or until toothpick inserted in brownie bite comes out clean. Do not over bake. Cool approximately 10 minutes before removing from pan. Spoon approximately 1 teaspoon of TruWhip onto each brownie. Garnish with fresh raspberries.
Makes 32 brownies
1 serving = 1 brownie 65 cal, 1 g fat, 0 g sat fat, 0 mg chol, 1 g fiber, 1 g protein
Topic: Recipes 2011-08-08 08:47:36  Roasted Red Pepper and Garlic Hummus
1 (15 oz) can garbanzo beans 1 large red pepper, sliced in half and seeded (if desired, leave 1 inch piece of red pepper and dice to garnish hummus) 1 head of garlic (if desired, leave small amount of roasted garlic to garnish hummus) 1 T Tahini paste 1/2 tsp salt 1/2 tsp black pepper 1/4 cup extra virgin olive oil (1/2 tsp reserved for roasting garlic) 3 lemons
Preheat broiler Place pepper halves on foil lined cookie sheet and roast in oven until skin is blackened. Place pepper halves in a small glass bowl and cover with plastic wrap. The peppers will continue to steam in covered bowl. Do not remove and allow to cool in covered bowl. Reduce temperature in oven to bake at 400 degrees. Peel away the outer layers of the garlic bulb. Make sure you leave the skin of the individual cloves intact. Cut off 1/4 to 1/2 inch of the top of the cloves, exposing the individual cloves of garlic. Drizzle 1/2 tsp of olive oil onto garlic. Bake on foiled cookie sheet for 30-35 minutes. Allow garlic to cool. Use a small knife and cut the skin slightly around clove, squeeze out the garlic into a food processor. Place garbanzo beans, roasted peppers, tahini, juice of 2 lemons, salt and olive oil into food processor and pulse until a thick paste is formed. Lemon juice (from additional lemon) can be added until desired consistency is achieved. Refrigerate overnight in a airtight container.
Serve in a small bowl and can garnish, if desired, with diced red peppers and/or roasted garlic. Serve with pita chips or Flamous Falafel Chips (spicy or original) www.flamousbrands.com.
Topic: Recipes 2011-08-04 22:49:36 
Vegetable Quinoa
2 cups quinoa, rinsed 4 cups low sodium chicken broth 1 pint cherry tomatoes, sliced in half 5 oz fresh baby spinach 2 cups sweet corn kernels (about 4 ears), grilled in husk and cut free from cob (frozen corn, cooked can be used as well) 2 T pecorino romano cheese
Combine quinoa and broth in a medium saucepan; bring to a boil. Cover, reduce heat and simmer approximately 10 minutes until liquid is absorbed. Remove from heat, let stand for 10 minutes and then fluff with a fork. Toss together well in a large bowl warm quinoa, cherry tomatoes, spinach, sweet corn and Pecorino Romano cheese. Serve immediately.
Makes 8 servings
(per serving) 200 calories, 3 g fat, 0 mg chol, 60 mg sodium, 5 g fiber, 9 g protein
Tips and Twist: This recipe is perfect with our Garlic Shrimp recipe, simply add in the shrimp along with the vegetables. Vary the vegetables according to your preferences, remember to make it colorful.
**Correction: This recipe was originally posted incorrectly. We apologize for any inconvenience.
Topic: Recipes 2011-08-04 22:45:58  Tzatziki - Cumcumber Yogurt Dip
Tzatziki ( prononced either za-DZEE-kee or dza-DZEE-kee, with emphasis on the second syllable) is a classic Greek sauce served with chicken, beef or lamb. Use Tzatiki in place of any condiment to finish sandwiches, wraps or salads. This is a lower fat, higher protein alternative to add zest to your favorite recipe. Enjoy!
1 (16 oz) container of Greek Yogurt, strained (such as Chobani Greek Yogurt www.chobani.com) 1 cucumbers, peeled, seeded and diced (place cucumber on paper towels to strain water prior to mixing with ingredients) 1 T extra virgin olive oil 1 tsp red wine vinegar 1 tsp crushed garlic 2 T lemon juice (1 lemon) 2 T fresh dill chopped 1 tsp salt
Mix all ingredients. Chill for at least 2 hours and garnish with dill sprigs prior to serving.
Makes approximately 2 ½-3 cups.
Serve withour NutritionBabes Crab Cakes.
1 serving = 3 T 30 calories, 1.5g fat, 0.5g sat fat, 2 mg chol, 165 mg sodium, 3 g Protein
*Strain yogurt in a cheese cloth, coffee filter or paper towel lined in a colander placed over a bowl. Strain in refrigerator for at least 30 to 45 minutes.
Topic: Recipes 2011-08-04 22:39:58  Baked Crab Cakes
1 pound lump crab meat 3/4 cup whole wheat bread crumbs 1 tsp Worcestershire sauce 2 T lemon juice ( 1 lemon) 1 tsp Old Bay seasoning 3/4 cup red bell peppers, finely chopped 1 scallion with green top, finely chopped 2 eggs lightly beaten 1 dash hot sauce Non-stick cooking spray
Preheat oven to 400 degrees
Mix all ingredients well. Roll into 2 inch balls and flatten. Place on cookie sheet sprayed with non-stick cooking spray. Bake until golden brown on bottom, about 10 minutes, Gently flip and bake another 5-10 minutes until golden brown on both sides.
Makes 12 crab cakes. Serve with our Tzatziki - Cucumber Yogurt Dip 1 serving = 2 crab cakes 120 calories, 8 g fat, 250 mg sodium, 1.5 g fiber, 14.5 g protein
Topic: Recipes 2011-08-04 18:17:15 
NutritionBabes Greek Yogurt Balsamic Vinaigrette NutritionBabes Greek Yogurt Balsamic Vinaigrette is a delicious low calorie dressing to be used on salads, wraps, grilled veggies, and many other dishes. 1 T Extra Virgin Olive Oil 1 T nonfat Greek yogurt (such as Chobani Greek Yogurt www.chobani.com) 2 T balsamic vinegar ¾ teaspoon honey salt and pepper to taste Combine all ingredients into a small bowl and whisk until well combined. Serves 2 (2 Tablespoons per serving) 71 calories, 7g fat, 2g sugar, 1g sat fat, 0 chol, 0 protein, 148mg sodium (using 1/8 tsp Kosher salt in recipe) Tips and Twists: This recipe stores well in the refrigerator for several days. Make a double or triple batch to keep on hand.
Topic: Recipes 2011-07-25 10:00:31  NutritionBabes Tuna Vegetable Salad 2 cans Wild Planet, Wild Albacore Tuna - no salt added with liquid (www.wildplanetfoods.com) 1/2 cucumber, peeled, seeded and diced 1 can (15 oz) Garbanzo beans, rinsed and drained 1 tomato, seeded and diced 1/2 small red onion, peeled and diced 1/2 red pepper, seeded and diced 2 carrots, peeled and diced 4 tablespoons canola mayonnaise 1/2 recipe of NutritionBabes Balsamic Dressing 1 head romaine lettuce leaves
When using Wild Planet Tuna, there is no need to drain liquid. Place tuna in a medium size bowl and break apart well with a fork. Add remaining ingredients except lettuce and mix well. Break apart lettuce leaves and place on 4 plates, add 1/4 of tuna mixture on top of each plate. Garnish with lemon wedges.
Makes 4 servings 290 calories, 14g fat, 1.25g sat fat, 1 g mono fat, 2.5 g poly fat, 24 mg chol, 300 mg sodium, 5 g fiber, 26 g protein.
If using another tuna beside Wild Planet you will need 4 (5 oz) cans of Chunk White Tuna, drained and rinsed. Substitute your favorite vegetable and beans, anything goes!
Topic: Recipes 2011-07-13 14:40:28 
Wheat Berries with Pine Nuts and Currants Olive oil non-stick cooking spray Dressing: To make the dressing: In a small bowl, combine vinegar, maple syrup, salt and pepper. Whisk in olive oil until nicely combined. Pour over the wheat berry salad and gently mix to coat evenly. Give the salad time to cool and let the flavor develop. It’s wonderful the next day! Serves 6: Tips and Twists: The Earthly Choice wheat berries are parboiled, therefore you only need to cook them for about 15 minutes. Check your wheat berries to make sure, otherwise you will need to cook them for over an hour. This recipe can be lightened slightly by using lite or sugar free maple syrup. Also, if pine nuts and currants are hard to find, you may use raisins, dried cranberries, dried cherries, or toasted slivered almonds as well.
Topic: Recipes 2011-06-28 17:40:08 
Grilled Peaches and Frozen Yogurt 4 peaches, firm and ripe 1 teaspoon lemon juice 1 teaspoon honey 1 cup vanilla frozen yogurt (such as Turkey Hill Vanilla Bean Frozen Yogurt http://www.turkeyhill.com/products/frozen-yogurt-flavors.aspx?pID=158) 1 teaspoon brown sugar 1 teaspoon cinnamon
Preheat grill to medium-high and grease well. Slice peaches in half and twist halves away from pit. Combine lemon juice and honey and generously brush cut edge of peaches. Grill peaches cut side down for approximately 5 minutes, grill with cover closed. Turn peach over and lower grill to low. Close grill cover again and grill another 5 minutes. Time may vary depending on ripeness of peach. Cook until peach is tender all the way through. Place peaches on platter and let sit a couple of minutes before plating. Serve 2 halves with 1/4 cup of frozen yogurt. Garnish with fresh mint if desired.
Serves 4 2 peach halves and 1/4 cup frozen yogurt = 1 serving 98 calories, 0 g fat, 0 mg chol, 60 mg sodium, 2 g fiber, 4 g protein
Tips and Twists: Place the ice cream in the center of the peach where the pit was for an appealing presentation. Add some touches with chopped walnuts, a drizzle of melted dark chocolate or shredded coconut. Enjoy! Topic: Recipes 2011-06-27 13:02:47 
Chicken and Vegetable Kabobs
1 pound chicken, cut into 1 inch cubes 1 red pepper, cut into 2 inch pieces 1 yellow pepper, cut into 2 inch pieces 1 zucchini, cut into 1 inch slices 2 sweet onions, cut into wedges 2 portions of NutritionBabes Balsamic Dressing Recipe Skewers (if using wood skewers, soak in water up to 30 minutes prior to adding chicken and vegetables
Preheat grill to medium-high heat and lightly grease grill. In a large resealable plastic bag add Balsamic Dressing Recipe, chicken, peppers, zucchini and onions. Seal bag and refrigerate up to 5 hours. Remove chicken and vegetables from dressing and discard remaining dressing. Alternate chicken and vegetables on skewers. Grill kabobs until chicken is cooked through and vegetables are tender. Serve immediately.
Tips and Twists: Slice up other desired vegetables to add on your skewers. Try shrimp, scallops or another lean cut of beef in place of chicken. Serve with our Quinoa or Wheat Berry recipe. Enjoy! Topic: Recipes 2011-06-14 14:31:32 
Wheat Berries with Roasted Tomatoes and Carrots
1 cup wheat berries (such as Earthly Choice Wheat Berries www.earthlychoice.com) 2 1/2 cups water 1/2 pint cherry tomatoes 1 cup carrots, diced 1/2 cup sweet onion, diced 1/8 teaspoon kosher salt 1/2 cup light feta cheese nonstick spray Preheat oven to 400 degrees. Combine wheat berries and water in a sauce pan and bring to a boil. Lower heat and simmer covered until wheat berries are tender, approximately 15 minutes. Meanwhile, spray a sheet pan with nonstick spray and roast tomatoes approximately 15 – 20 minutes until tender. In a large sauté pan, heat oil and add carrots and onion, sauté until onions are translucent and carrots are tender. Combine wheat berries, tomatoes, salt and feta in sauté pan and heat through. Serve warm or chilled.
Serve with our Garlic Shrimp!
Serves 4
Tips and Twists: Your choice of nuts can be combined for added flavor. Switch up the vegetables for variety or for your preference. Make it a meal and add chicken, shrimp, scallops or lobster. Goat cheese also works well instead of feta. Enjoy!
Topic: Recipes 2011-06-14 14:29:44  Peach and Banana Ambrosia 1 large peach, peeled and chopped 1 large banana, peeled and sliced 16 oz vanilla Greek yogurt (such as Chobani Greek Yogurt) 1 lemon Spoon yogurt evenly into 4 small bowls. Divide peach and banana slices into 4 servings and add to each bowl. Squeeze the juice of one lemon and drizzle over top of each dessert, between 1-2 teaspoons per serving. Makes 4 servings. 108 calories, 2 g fat, 1 g sat fat, 7 mg chol, 80 mg sodium, 1.5 g fiber, 6.5 g protein Tips and Twists: Mix it up with different varieties of fruits! Plain yogurt can be used as well. Garnish with shredded coconut or light granola. Enjoy! Topic: Recipes 2011-06-14 14:28:08  Apple, Cinnamon and Walnut Oatmeal 1 ¾ cup water 3/4 cup 100% whole grain rolled oats 1 apple, cored and chopped 2 tablespoons walnuts, chopped 1 teaspoon cinnamon ½ teaspoon honey Bring water to a boil in a small saucepan. Add oats to water and cook approximately 1 minute over medium heat, stirring occasionally. Meanwhile, in a small sauté pan over medium-heat add apples, walnuts, cinnamon and honey. Sauté apple mixture while stirring continuously. Apples should be well coated with cinnamon and honey. Sauté until apples are tender. Divide oatmeal into 2 bowls and stir in apple mixture. Enjoy! Makes 2 servings 220 calories, 6 g fat, .5 g sat fat. 3 mg sodium, 6.5 g fiber, 6.5 g protein
Topic: Recipes 2011-06-14 14:24:43  Tilapia with Mango and Peach Salsa 1 cup mango, peeled and diced 1 cup peaches, peeled and diced 1 cup tomatoes, diced 1/2 cup red onion, diced 1 teaspoon lime juice 1 tablespoon fresh cilantro 1/8 teaspoon kosher salt 3/4 cup orange juice, separate out 2 tablespoons 4 (4 oz) Tilapia Loins Pour orange juice (separate out 2 T and set aside) into Ziploc bag with tilapia. Seal and place in refrigerator for 10 minutes. Preheat grill to medium-high heat. Combine mango, peaches, tomatoes and onion with lime juice, cilantro and remainder of orange juice. Place tilapia on well greased grill. Cook approximately 5-7 minutes, turning once or until internal temperature is 145 degrees. Plate fish and top with salsa. Enjoy! Makes 4 servings. Tips and Twists: Any fish or chicken would work well with the salsa. Chopped avocado would also work well, simply add on top with salsa. The fish and salsa create a great salad over greens. Enjoy!
Topic: Recipes 2011-06-14 14:22:59  Grapefruit and Avocado Salad 1 grapefruit, peeled and white pith cut away and segments cut from between membranes to release grapefruit segments 1 avocado, sliced into 1/2 inch slices 1/2 pound red leaf lettuce 2 tablespoon olive oil 2 tablespoon white wine vinegar 1 teaspoon garlic, minced 1 tablespoon honey mustard 1 teaspoon lemon juice 1 teaspoon lime juice 1/8 teaspoon salt Wash lettuce well and pat dry with a paper towel. Break lettuce into bite size pieces and place in medium size bowl. Slice grapefruit wedges into quaters as well as avocado slices. Mix remaining ingredients in mini food processor or mix very well with a wisk. Drizzle dressing on salad and lightly toss. Serve immediately. Makes 4 servings. 175 calories, 14 g fat, 2 g sat fat, 100 mg sodium, 5 g fiber, 2 g protein Tips and Twists Make this salad a meal and add grilled chicken, shrimp or salmon. Add your choice of nuts or light cheese to mix it up. Enjoy! Topic: Recipes 2011-06-01 23:27:19  Mediterranean Mussels 1 pint cherry tomatoes 1/8 tsp kosher salt 2 T olive oil 2 tsp garlic crushed 1 small yellow onion, chopped 2 T basil, diced 2 T parsley, diced 1 pound mussels, rinsed and cleaned nonstick spray
Preheat oven to 400 degrees. On a greased pan with nonstick spray roast cherry tomatoes with kosher salt sprinkled on top. Roast tomatoes for approximately 15 - 20 minutes or until tomatoes start to wrinkle and release juices. Meanwhile, in a large pan heat olive oil over medium high heat with garlic and onions. Saute until onions are translucent and add roasted tomatoes, basil and parsley. Saute with tomatoes another 3 minutes and add mussels. Increase the heat to high and cook mussels until all are open, stirring occasionally. Once mussels are open, lower heat and simmer another 4 minutes or until heated through. Serve immediately. Enjoy! Tips and Twists Serve as an appetizer or over whole wheat pasta for dinner. This recipe can also be offered alone with a chunk of whole wheat bread for dipping! Garnish with additional basil or parsley. Topic: Recipes 2011-06-01 23:26:00  Grilled Eggplant with Goat Cheese 1 eggplant, sliced 1/2 inch thick 1 T olive oil 1/8 tsp kosher salt 2 oz goat cheese NutritionBabes Balsamic Dressing Prepare and grease grill to high heat. Brush olive oil on eggplant slices and sprinkle with kosher salt. Place on greased grill for approximately 15 minutes, turning half way through or until tender. Place on platter, sprinkle with goat cheese and drizzle Balsamic Dressing. Can be served warm or chilled. Enjoy! Tips and Twists Topic: Recipes 2011-05-27 08:50:58  Grilled Vegetable Platter
4 sweet red peppers, cored, seeded and cut in quarters 4 sweet orange peppers, cored, seeded and cut in quarters 4 medium green zucchini, cut lengthwise into ¼ inch thick strips 4 medium yellow summer squash, cut lengthwise into ¼ inch thick strips 8 portobello mushrooms, stems removed 2 red onions, cut in ½-inch thick rings 3 T olive oil ¼ tsp kosher salt ¼ tsp pepper
Grease and preheat grill to high heat. Brush vegetables with olive oil; sprinkle with salt and pepper. Place on grill and close lid, turning once, until vegetables are tender and lightly charred, approximately 15 minutes.
Tips and Twists:
This can be made with your vegetables of choice. Choice a good variety of vegetables and arrange then on a large platter for a colorful presentation. This recipe can be served warm or cold. The vegetables can be offered as a side dish, the mane fare or as toppings for your favorite BBQ meats. Enjoy!
Topic: Recipes 2011-05-25 00:23:22  Cheeseburger Sliders 2 large onions, sliced ¼ inch thick 2 tablespoons olive oil 2 ½ pounds ground beef (7-10% fat) Dash of salt and fresh ground pepper to season meat ¾ pound light Jarlsberg or light Swiss cheese, sliced thin 5-6 large vine ripened tomatoes, sliced ½ inch thick 20 dinner rolls (preferably whole wheat)
Shape ground beef into 1 ½ inch diameter balls. Flatten to 3 inch patties. Prepare barbeque to medium-high to high heat. Grill patties until cooked to desired doneness, approximately 4 – 5 minutes for medium well. Add slice of cheese during last 2 minutes of cooking. If desired, toast cut side of roll on grill about 1 minute. Place patties on dinner rolls, add slice of tomato and onions on top. Serve immediately. Tips and Twists:
Topic: Recipes 2011-05-24 23:56:40  NutritionBabes Cabbage Soup This recipe incorporates many powerhouse foods. It’s packed with vitamin C, potassium and fiber. This soup is perfect to make ahead and reheat later for a quick meal. Enjoy! 3T olive oil, separated Makes 6 servings 1 serving = 2 cups Tips and Twists Topic: Recipes 2011-05-15 18:59:46  NutritionBabes Balsamic Dressing ¼ cup balsamic vinegar 3 tsp honey mustard (such as Annie's organic Honey Mustard www.Annies.com) 2 tsp garlic, crushed ¼ tsp pepper 1/8 tsp salt 2 T olive oil In a mini food processor or blender mix balsamic vinegar, honey mustard, garlic, salt and pepper until smooth. Gradually add oil and mix until well blended. Can be made ahead and stored in the refrigerator for up to 3 days. Makes 4 servings (2 T per serving) 70 calories, 7 g fat, 1 g sat fat, 5 g mono fat fat, 81 mg sodium
Topic: Recipes 2011-05-15 18:57:34  Arugula and Asparagus Salad 16 asparagus spears 1/2 tsp olive oil 1/8 tsp kosher salt 4 handfuls of arugula (about 4 oz each) 2 oz goat cheese, crumbled NutritionBabes Balsamic dressing recipe Preheat grill to high heat. Lightly coat asparagus with olive oil and salt. Grill asparagus for 2-3 minutes or until desired consistency. Separate arugula amongst 4 plates. Sprinkle goat cheese equally on each plate and top with 4 asparagus spears each. Drizzle with balsamic dressing. Enjoy! Serves 4 180 calories, 12 g fat, 4 g sat fat, 15 mg chol, 235 mg sodium, 4 g fiber, 9.5 g protein
Topic: Recipes 2011-05-04 19:07:48 
NutritionBabes Zucchini, Tomato and Onion Bake Spring vegetables and herbs can create an endless combination of healthy and yummy dishes. This recipe can be served as a side dish to accompany almost anything. It’s wonderful with fish, chicken, barbeque meats or any other protein source you prefer. It’s very simple and so pretty on the table. 1 large zucchini, sliced very thin 1 small yellow onion, sliced very thin 1 ½ teaspoons olive oil 2 medium vine tomatoes, sliced thin 1 Tablespoon fresh parsley 5 fresh basil leaves ¼ teaspoon Kosher salt ¼ teaspoon black pepper ¼ cup Parmesan cheese, grated Olive oil flavored cooking spray Preheat oven to 350 degrees. In a bowl, combine zucchini, onions and olive oil. Add parsley, basil, salt and pepper and combine well. Spray an oven safe dish with olive oil cooking spray. Create a pattern of alternating 3-4 zucchini slices with onion mixture and a slice of tomato until all the vegetables are in the dish. Top with a light mist of olive oil cooking spray. Sprinkle top with Parmesan cheese. Cover with foil and bake for 30 minutes. Remove foil and continue to bake another 20-25 minutes until cheese is nicely browned and vegetables are soft. Makes 4 servings 63 calories, 2.7g fat, 1.2g saturated fat, 5mg chol, 256mg sodium, 2g fiber, 3.8g sugar, 4g protein. Tips and Twists: This can be made with your vegetables of choice. If you need to lower the sodium content, use less added salt. You may also experiment with your favorite herbs. Garlic, thyme and rosemary are other suggested additions if you wish to increase the flavor. Reduced fat Parmesan cheese can also be used to slightly decrease the fat and calorie content.
Topic: Recipes 2011-05-04 17:13:11 
Zucchini Au Gratin Zucchini is a very versatile summer squash that can be eaten in anything from soups, salads, kabobs, side dishes, and even dessert. Here is a favorite side dish that can be paired with almost any lean meat, or as the main fare for a yummy vegetarian meal. 3 large or 4 medium zucchini, sliced very thin 2 teaspoons olive oil 5-6 fresh basil leaves, chopped or ½ teaspoon jarred 8oz 2% (reduced fat) shredded mozzarella or Italian blend cheese ¼ cup grated parmesan cheese 1 Tablespoon fresh parsley, chopped ½ cup whole grain seasoned bread crumbs Preheat oven to 350 degrees. In a large bowl, combine olive oil and zucchini. Add basil, cheeses and parsley, and combine well. Spray a large casserole dish with nonstick spray. Pour mixture into casserole and cover with ½ cup whole grain bread crumbs. Cover with foil and bake for 30 minutes. Remove foil and continue cooking for 20 minutes. Serves 6 209 calories, 9 g fat, 3.7g saturated fat, 17 mg chol, 417mg sodium, 3g fiber, 3g sugar, 16g protein Tips and Twists: Look for a variety of bread crumbs that has the lowest sodium you can find. Bread crumbs are notoriously high in sodium. You can lower the calorie and fat content by using fat free shredded cheese or using less than 8oz. You can also use fat free or reduced fat parmesan cheese to save a few calories and fat grams, this recipe is analyzed using the regular version. Topic: Recipes 2011-05-04 17:09:47 
Zucchini Bread Squares With summer around the corner, zucchini will be readily available and in season. It’s time to start baking the classic zucchini bread. But, the traditional recipe provides way too many calories and fat without significant fiber. Our NutritionBabes Zucchini Bread Squares are easily portable, freezable and are a yummy breakfast or snack. Pair one with a hard boiled egg or low fat cheese stick for a quick, balanced breakfast on the go. 1 ¼ cups shredded zucchini (about 1 medium) ½ cup unsweetened applesauce 3 Tablespoons light olive or canola oil ½ cup egg beaters 1 teaspoon vanilla ¾ cup sugar 1 ½ cups White Whole Wheat Flour or Whole Wheat Pastry Flour 1 ½ teaspoons ground cinnamon ½ teaspoon baking soda ½ teaspoon salt 1/8 teaspoon baking powder ¼ chopped pecans or walnuts Preheat oven to 350 degrees. In a large bowl mix zucchini, applesauce, oil, egg, vanilla and sugar until well combined. Add flour, cinnamon, baking soda, salt and baking powder and combine well. Spoon batter into a 9x9 square baking pan sprayed with nonstick spray. Sprinkle chopped nuts on top. Bake 30 minutes or until a toothpick inserted in the center comes out clean. Let cool for 10 minutes and remove from pan. Let cool completely before slicing. Makes 16 squares 117 calories, 3.9g fat, 0mg chol, 57mg sodium, 1.6g fiber, 11g sugar, 2.5g protein Tips and Twists: By decreasing the sugar to 2/3 cup the total sugar content of each square will decrease to 9.7g. This can also be baked in a bread pan by simply increasing the cooking time to 50-60 minutes.
Topic: Recipes 2011-05-03 14:14:48  NutritionBabes Frittata A frittata is an Italian egg-based dish similar to a quiche or an omelet. Typically a frittata includes ingredients such as cheese, vegetable or meats. The eggs of a frittata are beaten more vigorously in order to incorporate more air to allow for a deeper filling with a fluffier result. We’ve made a healthier version of a cheese and vegetable frittata. Serve it up on a relaxing Sunday morning, your next hosted luncheon or for dinner. It can be served warm or cold, as well as being prepared the night before and reheated in the morning for a quick breakfast. Pair the NutritionBabes Frittata with a fresh salad, whole wheat bread, beans, fresh fruit or olives. Preheat oven to 375 degrees. Cover a cookie sheet with nonstick spray and roast sweet potatoes for approximately 10 minutes. Heat oil in nonstick oven-safe sauté pan over medium-high heat, add garlic and onions and heat for approximately 1 minute. Add asparagus and red peppers, sauté until vegetables are tender, approximately 7 – 8 minutes. In a medium sized bowl vigorously beat eggs, egg whites, kosher salt, mix well. Beating the egg whites at room temperature will allow for fluffier eggs. Once potatoes are tender, add to vegetables along with egg mixture. Sprinkle cheese evenly over eggs. Heat pan of egg mixture over medium-high heat until eggs set and top remains a bit runny. Next, transfer the pan with the eggs into the oven for approximately 6-8 minutes. Allow frittata to cool approximately 5-10 minutes before slicing. Makes 6 serving. Tips and Twists: Get creative and mix-up the vegetables and cheeses. Lean cuts of meats can be added as well. Look for eggs that are fortified with omega-3s, such as Egglands Best www.egglandsbest.com. If you do not have a non-stick pan, add the egg mixture to a pie pan or make 6 individual frittatas in a cupcake pan. Either pan used should be sprayed non-stick spray. Bake in oven for approximately 10-15 minutes or until golden brown on top. Prepare frittata ahead of time and reheat for a quick grab and go breakfast or pack for lunch. Enjoy! Topic: Recipes 2011-04-20 14:54:31 
NutritionBabes Vegetable Lasagna Our vegetable lasagna is a great meal to make with the kids! Chop up all the vegetables ahead of time and let them pile on the layers themselves. Kids are more receptive to try their own creations! You can add many different vegetables, let them explore and pick their own to add. Enjoy! 12 whole wheat lasagna noodles (such as Ronzoni Healthy Harvest http://tinyurl.com/3f6hqwf)
2 tablespoons olive oil 1 tablespoon minced garlic 1 cup fresh mushrooms, chopped 1 cup fresh spinach, chopped 1 cup fresh carrots, chopped 3 cups light ricotta cheese (such as Polly-O Lite http://tinyurl.com/3asn5pk)
¼ cup grated parmesan cheese 3 cups reduced fat shredded mozzarella cheese 2 (25 oz) jars of tomato sauce (such as Victoria low sodium marinara)
Preheat oven to 350 degrees. Bring a large pot of water to a boil. Add lasagna noodles and cook according to directions on the box; drain. In a skillet over medium-high heat, add olive oil and garlic. Heat for 1 minute and add mushrooms, spinach and carrots. Sauté vegetables for approximately 5 minutes. Transfer vegetables into a colander in the sink, allowing them to drain and cool. Combine ricotta cheese, parmesan cheese, 2 cups of the mozzarella cheese and vegetables. Mix well. Cover bottom of a 9 x 13 inch baking dish with ½ cup of tomato sauce and then layer 3 noodles on top. Spread 1/3 of cheese/vegetable mixture over noodles. Spread 1 cup of sauce over the cheese. Repeat for 2 more layers. Once the last layer of noodles is placed, add 1 cup of tomato sauce and remaining 1 cup of mozzarella cheese on top.
Cover the dish with aluminum foil and bake for 1 hour. Cool 15 minutes before serving. Heat remainder of the tomato sauce and serve on the side. Makes 12 servings Tips and Twists: Using a low sodium sauce or adding less salt to your own sauce helps cut back the sodium in your meal. The cheeses already contain a significant amount to add enough flavor to the dish. If you or your family is not receptive at this time to consuming whole wheat pasta, try an alternative that is higher in fiber. These items have a consistency and texture closer to white pasta. One alternative to try is Dreamfields Lasagna noodles http://www.dreamfieldsfoods.com. And as mentioned before, get creative and add your own variety of vegetables. They will all taste amazing!
Topic: Recipes 2011-04-18 17:50:47  NutritionBabes Tiramisu Tiramisu is a popular Italian cake that literally means “pick me up”! Typically it is made of biscuits dipped in espresso, layered with a whipped mixture of egg yolks and mascarpone cheese and flavored with liquor and cocoa. The NutritionBabes have adapted this indulgence to give you a “pick me up and keep me going” all day long dessert! We’ve incorporated Chobani Greek yogurt, which allows you to gain 17 g protein with fewer calories and fat from your Italian splurge! Enjoy! 6 oz Vanilla 0% fat Chobani Greek yogurt www.chobani.com
Makes 1 serving
Topic: Recipes 2011-04-15 07:18:48  Roasted Sweet Potatoes and Pears
2 large sweet potatoes, peeled and cut into cubes 3 firm Bartlett pears, seeded and cut into cubes 1 tablespoon olive oil 1 tablespoon honey ¼ cup orange juice ½ teaspoon ground cinnamon ½ teaspoon kosher salt ½ cup pecan halves ¾ cup golden raisins
Preheat oven to 350 degrees
In a large casserole dish add sweet potato and pear cubes. Gently mix in remaining ingredients until all are well coated.
Cover with aluminum foil and bake for 45 minutes. Uncover, gently mix and bake for another 30-45 minutes. Mix again and serve immediately, enjoy! Serves 14 Tips and Twists: This recipe works well with a variety of different fruits such as prunes, figs or apples. Also, many different nuts can be substituted to meet your preferences. Mix it up to please all of your guests!
Topic: Recipes 2011-04-08 23:17:32  Carrot, Butternut Squash Soup This soup is a NutritionBabes favorite! It is good as a meal, but it also makes a fantastic appetizer when entertaining. Serve it in small cups and pass them around to your guests. Our soup is gluten-free and dairy-free. Enjoy! 1 pound carrots, peeled Preheat oven to 400 degrees. Cut all carrots, butternut squash, turnips and sweet potato into 1 inch cubes. Spray sheet pan with nonstick spray. Place all vegetables on sheet pan and toss in olive oil and kosher salt. Bake for approximately 35 – 40 minutes until tender, turning vegetables half way through. After vegetables are cooked, puree with chicken stock in food processor or blender in small batches. Once pureed, pour soup into medium size pot and simmer for about 20 minutes and heated through. Garnish with fresh flat leaf parsley or whole wheat croutons! Makes 6 (2 cups) servings Tips and Twists:
Topic: Recipes 2011-04-04 22:41:10  NutritionBabes Try these quick, easy desserts to make with the kids, impress the guests ro hide them and keep them all to yourself...they're that good! Lemon Frozen Yogurt 2 Lemons Wash and dry lemons well. Slice the bottom of each without slicing into the flesh of the lemon. This will allow the fruit to stand upright. Slice off the top of each lemon to open the fruit. Scoop out the inside of the fruit and discard. Fill each lemon with 3 oz of Lemon Chobani Greek Yogurt. Cover each lemon with plastic wrap and place in freezer for approximately 2 ½ hours. Serve immediately. Makes 2 servings
Orange Frozen Yogurt Wash and dry oranges well. Slice the bottom of each without slicing into the flesh of the orange. This will allow the fruit to stand upright. Slice off the top of each orange to open the fruit. Scoop out the inside of the fruit and reserve in a small bowl. Drain juice and discard. Place reserved fruit in a small food processor and chop well. Mix fruit with vanilla yogurt and fill each orange with yogurt. Cover each orange with plastic wrap and place in freezer for approximately 2 ½ hours. Serve immediately. Makes 2 servings Tips and Twists: When making the lemon or orange frozen yogurt retain the bottom and top slices of the fruit to use as a garnish either by leaving whole on top or making into a rind to sprinkle within the frozen yogurt. Leaving the yogurt in the freezer too long may make the consistency too icy. If this occurs, allow the yogurt to defrost in the refrigerator until desired consistency is achieved.
Topic: Recipes 2011-03-02 11:44:29 
Shrimp Pesto Pasta The secret to this gourmet tasting meal is a jar of pesto. It allows the preparation of this dish in less than 30 minutes. You don’t even need to defrost the shrimp! 8 ounces whole wheat angel hair pasta, dry Boil water to cook pasta in a separate pot. When ready, cook pasta according to directions on package and set aside. Heat sauté pan to medium-high heat and add olive oil. Add ½ teaspoon garlic and sauté mushrooms for 3-5 minutes. Add spinach and cook until wilted, about 2-3 minutes. Remove veggies from pan and set aside. Add shrimp to pan with other ½ teaspoon garlic and saute until shrimp is pink and cooked through. Drain extra liquid from pan. Add back vegetables, including tomatoes and heat through. Add pasta and pesto to pan, stirring to coat well. Add parmesan cheese to taste. Serves 4 Tips and Twists: If you prefer a more intense flavor, add more pesto. 1 tablespoon is enough for a flavorful dish while keeping the calorie count in check. Use more mushrooms, spinach, and tomatoes if desired. Exact measurements are not necessary. Angel hair makes the dish more delicate, but any shape pasta will do. Many people will say that any cheese with fish is a no-no, but the parmesan is a low calorie way to enhance the flavor of the pesto. Topic: Recipes 2011-02-25 11:05:41 
Paprika Chicken Stew Stews are a wonderful tool to have in your recipe arsenal. They can be prepared to serve several people at one meal, or to be enjoyed a few days in a row as leftovers. Also, freezing portions to be heated later can save precious time on busy weeknights. This Paprika Chicken Stew makes 9 servings, and is chock full of antioxidants and Vitamin C, with very little added salt. Warm up your winter nights by serving this stew over your favorite whole grain noodles. Increase or decrease the red pepper flakes to control the “heat”. 2 ½-3 pounds boneless chicken breast, cubed Makes 9-10 servings, 1 cup chicken/sauce mixture: 238 calories, 6g fat, 91mg chol, 238mg sodium, 3g fiber, 6.5 g sugar, 32g protein Serve over 1 cup of whole wheat egg noodles for an additional: 180 calories, 1g fat, 10mg sodium, 6g fiber, 1g sugar, 7g protein. Tips and Twists: Serve over 1 cup whole grain pasta, quinoa, brown rice or other favorite whole grain. Topic: Recipes 2011-02-16 12:01:22  Pistachio Crusted Tilapia 6 (4 oz each) Tilapia fillets 1 cup pistachios, shelled 1 teaspoon crushed garlic, 2 tablespoons fresh basil, chopped 1 teaspoon thyme 1 teaspoon rosemary ¼ teaspoon kosher salt ¼ teaspoon black pepper 6 teaspoons honey Preheat oven to 375 degrees Grind pistachios, garlic, basil, thyme, rosemary, salt and pepper in a small food processor. Transfer mixture onto a plate. Rinse tilapia and pat dry with a paper towel. Coat the top side of each tilapia fillet with one teaspoon of honey. Press honey coated side into pistachio mixture. Spray baking pan with non stick spray and place fish, pistachio side up, onto pan. Bake in oven 15-17 minutes until fish flakes with a fork. Serves 6 237 calories, 10.5 g fat, 1.5 g sat fat, 56 mg chol, 138 mg sodium, 2.5g fiber, 7 g sugar, 26 g protein Tips and Twists: Serve this fish entree with 1/2-1 cup of your favorite whole grain side dish or baked sweet potato. Don't forget the veggies! Topic: Recipes 2011-02-13 19:27:21  Fresh Strawberries dipped in Dark Chocolate 4 long stem strawberries Place chocolate chips in a microwave-safe dish and melt in microwave on medium power for 2 minutes. Stir and microwave again, 1 minute at a time, stiring in between, until melted. Dip strawberries in chocolate and place on dish covered with wax paper. Allow to chill in the refrigerator prior to serving. Serves 2. Topic: Recipes 2011-02-13 19:09:35  Ginger-Honey Salmon with Mashed Sweet Potatoes and Asparagus Salmon 2 (4 oz each) portions of salmon filets Preheat broiler In a large Ziploc bag combine ginger, soy sauce, honey and orange juice. Mix all ingredients well by kneading sealed bag. Add salmon and knead sealed bag again. Place sealed bag on a plate in the refrigerator for 10-15 minutes. Spray broiler pan with non stick spray. Remove salmon from marinade. Allow marinade to drip off into bag before placing on greased pan (at least 1/2 the marinade should remain in bag). Discard remaining marinade. Broil salmon about 6 inches from heat source for approximately 6-8 minutes or until flakes when touched with a fork. Serves 2. Asparagus 1 bundle of asparagus (10-12 spears), sliced in bite size pieces Mashed Sweet Potatoes 2 small sweet potatoes, peeled and cut into 1 inch cubes
Topic: Recipes 2011-02-13 18:55:40  Chopped Shrimp Cocktail ½ pound cooked shrimp, peeled, deveined and chopped into bite size pieces Mix all ingredients in a small bowl. Line 2 martini glasses with baby romaine lettuce and scoop mixture evenly into each glass. Garnish with a slice of lemon. Serves 2. Topic: Recipes 2011-02-07 18:17:16 
Fruit and Oatmeal Breakfast Parfait February is National Heart Month, and oatmeal is a heart healthy powerhouse food. This recipe is a fabulous way to get your daily dose of oatmeal in an entirely different way. And, since Valentine’s Day is approaching, what a beautiful and romantic way to start off the day. Frozen berries are perfect for this recipe because they release extra juice as they defrost, which will add moisture and sweetness to the parfait. It's best to prepare the oatmeal/yogurt mixture the night before, to allow the oatmeal to reach the desired consistency. 1/4 cup old fashioned oats, dry When ready to eat, take a tall glass, and place ½ of the oat mixture in the bottom. Then top with ½ the of strawberries, and ½ of the almonds. Repeat for the top layer. Makes one serving. 237 calories, 5g fat, 0mg cholesterol, 57mg sodium, 6.3g fiber, 13g sugar, 16.6g protein. Tips and Twists: This recipe can be made with your fruit of choice, but the calorie/sugar content will vary. When in season, fresh fruit makes this parfait fabulous! If you desire the "juicy" effect, simply microwave your fruit for 30 seconds to one minute, or until you see some juices forming.
Topic: Recipes 2011-02-05 22:01:52  NutritionBabes Lemon Oatmeal Squares
2 T unsalted butter 2 T canola oil ¾ cup light brown sugar 1 teaspoon baking powder ¼ teaspoon salt ¾ cup whole wheat pastry flour 1 cup rolled oats ¾ cup rolled oats (ground in food processor and blender) 3 T orange juice ¼ cup apple sauce 1 cup (8 oz) reduced fat cream cheese 2 egg whites 2 lemon (finely grate both lemons for lemon zest and squeeze both lemons for approximately 3 T of lemon juice) ¼ cup evaporated nonfat milk non stick canola oil spray
Preheat oven to 350 degrees. Mix together in a medium bowl: butter, canola oil, brown sugar, baking powder and salt. Once combined well, gradually add whole wheat flour, rolled oats and ground rolled oats. Once mixed well add orange juice and mix again. Split mixture in ½ and place in separate small bowls. Set one bowl of mixture aside. Add apple sauce to other small bowl of mixture. Add mixture with apple sauce to 9 x 13 inch pan sprayed with canola oil non stick spray. Press mixture with a spatula into pan covering the entire bottom evenly. In a separate small bowl beat together low-fat cream cheese, egg whites, lemon zest, lemon juice and evaporated nonfat milk. Pour lemon mixture in pan on top of crust. Take reserved flour mixture and sprinkle on top of lemon filling, covering filling. Bake in oven for 30 – 35 minutes, until top is golden brown. Cool and cut into squares. Allow to chill in refrigerator for 45- 60 minutes before serving. Makes 28 squares
90 calories, 4 g fat, 1 ½ g sat fat, 9 mg chol, 70 mg sodium, 1 g fiber, 5 g sugar, 2 ½ g protein
Topic: Recipes 2011-02-01 18:16:32  Sweet Potato Fries 8 large sweet potatoes ½ tsp Kosher salt ½ tsp fresh ground pepper 2 Tbsp Olive Oil Olive oil nonstick spray
Wash potatoes, peel and rinse again under cold water. Dry potatoes very well with paper towels. Slice potatoes lengthwise in ¾ inch thick slices then cut into ½ inch to ¾ inch thick fries. Place sliced potatoes in large mixing bowl. Add salt, pepper and olive oil over potatoes and toss well. Evenly space fries on cookie sheets making sure fries are not touching and all seasoning on the bottom of the bowl is sprinkled over fries. Bake for 10-15 minutes and then flip with tongs. Bake an additional 6-8 minutes depending on desired consistency. *Line clear plastic cups with white cocktail napkins and place fries standing up. This makes for a great presentation and the napkins help absorb the oil. Topic: Recipes 2011-02-01 17:30:19 
NutritionBabes Buffalo Chicken 2 pounds chicken breast tenders (chicken tenderloins 99% fat free) 1/4 cup olive oil 1/4 cup apple cider vinegar 1 tsp paprika Dash of hot sauce Blue Cheese Dressing ½ cup low fat or light sour cream ½ cup 0% fat plain Greek yogurt (such as Chobani Plain Greek yogurt) 1 tsp agave nectar 1 tsp apple cider vinegar 2 T crumbled Blue Cheese Dash of salt Combine all ingredients of marinade in a small bowl and mix well. *Equally separate marinade in two different bowls. Clean chicken under cold water and then pat dry with paper towels. Place clean chicken in a large Ziploc bag. Add 1 batch of marinade to bag of chicken, seal tightly and knead sealed bag allowing marinade to soak around the chicken. Put Ziploc bag on a plate and place in refrigerator for at least 60 – 90 minutes. Cover second batch of marinade and place in refrigerator. Soak bamboo sticks in water for at least 60 minutes to prevent them from burning when grilled. Combine all ingredients of Blue Cheese dressing in a small bowl. Transfer into small serving bowl, cover and place in refrigerator. Once chicken is marinated, prepare grill to medium - medium high heat. Remove chicken from Ziploc bag and place chicken on bamboo stick. Discard Ziploc with remaining marinade. Grill chicken for 3 minutes on each side. Heat second batch of marinade from refrigerator on medium low heat on the stovetop until heated through. Place chicken in shallow bowl with sticks hanging over edge of bowl. Pour second heated marinade over chicken allowing both sides to be covered, while taking care to avoid sticky skewers. Place skewers of chicken on serving dish with small bowl of blue cheese dressing. Discard second batch of marinade from shallow bowl. Serve immediately. Serves 8 Per serving:
Topic: Recipes 2011-02-01 16:09:51  Garlic Shrimp Tacos 1 recipe of NutritionBabes Garlic Shrimp http://tinyurl.com/4kcw45r 4 vine ripened tomatoes, diced removing seeds and inner core 1 jalapeno pepper, diced removing seeds and inner white membrane 1 red onion, diced 2 Tablespoons chives, diced 1 lemon, cut in half 1 lime, cut in half 1 bag of arugula or spring mix lettuce, washed 4 avocados, diced removing peel and pit 10-15 corn tortillas
Mix vine ripened tomatoes, jalapenos, onion and chives in mixing bowl. Squeeze in half of lemon and half of lime to finish salsa (can be made ahead and chilled in refrigerator). Warm corn tortillas in microwave or toaster oven prior to serving. Fold tortilla in half carefully to avoid cracking, layer bottom with arugula or spring mix lettuce, add shrimp, add 2 spoonfuls of salsa and one spoonful of diced avocado. Serve immediately.
Topic: Recipes 2011-01-31 22:13:20  NutritionBabes Bean Dip
2 (15 ounce) cans of black beans, rinsed and drained 2 tomatoes ½ red onion 1 tablespoon lime juice 1 garlic clove, peeled ½ teaspoon salt
1 jalapeno pepper, seeded Add drops of Tabasco Sauce to taste
¼ cup Mexican Style shredded 2 % cheese In a blender or food processor, puree all ingredients except cheese. Transfer dip to a bowl. Sprinkle cheese on top. Dip can be served chilled or warm. Serve with tortilla chips and vegetables.
Topic: Recipes 2011-01-31 21:59:37  NutritionBabes Guacamole 4 ripe avocados 1/2 tsp kosher salt 1/2 tomato, diced (for garnish) Wash outer skin of avocados. Slice length-wise in half and discard pit. Scoop-out inner fruit of avocados into a bowl. Smash with a fork until smooth. Add kosher salt and mix well. Transfer the dip into a serving bowl. Garnish with diced tomatoes and serve with tortilla chips and/or cut up vegetables. Topic: Recipes 2011-01-11 09:52:00 
I Can’t Believe it’s Cauliflower Soup Soup is an amazing tool to use in your healthy diet arsenal. During the winter, broth and veggie based soups are a satisfying way to fill up with few calories. Studies have shown that individuals who consume soup almost daily are more likely to have a lower BMI. Also, when soup is consumed at the start of a meal, it often results in fewer total calories consumed at that meal. ** Pair this cauliflower soup with almost any cuisine. 1 Tablespoon olive oil Makes 5 servings. Serving size is 1 cup. Nutrition facts per serving: 95 calories, 3 g fat, 6 g pro, 390 mg sodium, 6 g sugar, 5 g fiber. Tips and Twists This soup was made using chicken broth with 560mg of sodium per cup. Choose a low sodium version to dramatically cut the sodium content. **Several references for studies related to soup and weight management can be found in the Campbell’s Research Review on Soup as a Weight Management Strategy at http://www.campbellwellness.com/pdf/SoupReportforWeb.pdf
Topic: Recipes 2011-01-06 09:49:14 
Quick and Healthy Homemade Pizza Pizza is a staple in many American’s diets. Most calorie counters view pizza as a weight control saboteur. Luckily, there are so many fabulous alternatives to the usual high fat/high calorie pizza ingredients. The NutritionBabes healthy homemade pizza is super quick and easy. Switch up the toppings for variety, and add extra veggies for lots of fiber, or lean meats for extra protein. The possibilities are endless! 100 calorie whole grain lavash bread or whole wheat tortilla Lay the lavash or tortilla out on a plate or baking tray. If prepared with the above ingredients, the pizza will contain approximately 225 calories. Tips and Twists Look for the highest fiber and protein content in your tortillas for the least amount of calories. Buy a good quality pizza slicer, and cut your creation into small pieces. It will give the perception of a much larger portion. This can easily be eaten for lunch, dinner, or a snack if you share.
Topic: Recipes 2011-01-05 21:38:25  Turkey Chili with Guacamole Chili is a go-to crowd pleaser for football games and lazy Sundays. It can easily be made in the morning and left to simmer all day in a Crockpot for a convenient self-serve dinner. I also like to make a batch over the weekend to have available for a quick lunch or dinner during the busy work week. This recipe is a healthier version of the typical chili recipe. Our NutritionBabes Turkey Chili is a good source of vitamin A and C, and is high in iron, fiber and protein. It also includes a good amount of monounsaturated fat and keeps the saturated fat content low. 4 Tbsp olive oil 1 small onion, diced 2 T minced garlic 1 green pepper, diced 1 ¼ pounds lean ground turkey 3 T chili powder 2 T tomato paste 1 can (14.5 oz) diced tomatoes 2 cans (14.5 oz) beef broth 1 small turnip, peeled and diced ½ pound carrots, peeled and diced ¾ cup broccoli crowns, diced 1 can (15.5 oz) Dark Kidney Beans, rinsed and drained 1 can (15.5 oz) Great Northern Beans, rinsed and drained
In large skillet set over medium high heat add ½ of olive oil (2 T). Heat oil slightly and add onion, garlic and green pepper. Continuously mix with a wooden spoon until onions are translucent and peppers are tender. Add ground turkey, breaking up meat with a wooden spoon continuously while browning to prevent clumping. Add chili powder and tomato paste and mix well. Cook until turkey is no longer pink, approx. 7-8 minutes. Meanwhile, in another skillet add remaining olive oil (2 T) and sauté turnips, carrots and broccoli. Cook vegetables until tender and transfer into a large stock pot or Crockpot. Add turkey mixture to vegetables. Add beef broth, diced tomatoes, and beans. Simmer on stove top for at least 60 minutes or cook on high for 4 hours in a Crockpot. Guacamole Recipe ¼ tsp kosher salt Wash outer skin of avocado. Slice avocado length-wise in half and discard pit. Scoop-out inner fruit of avocado into a small bowl. Smash with a fork until smooth. Add kosher salt and mix well. Serve 1 Tbsp on chili. 14 (8 oz) servings of Chili with 1 Tbsp of guacamole 390 calories, 10g fat, 2g sat fat, 3.5g mono fat, 40 mg chol, 300 mg sodium, 13g fiber, 4g sugar, 26.5g Protein
Topic: Recipes 2010-12-29 17:42:21 
Grab-and-Go Breakfast Squares Clients are constantly asking me for breakfast suggestions. Lack of time is the most common excuse for skipping this most important meal. It’s critical to jumpstart your metabolism in the morning, and coffee alone does not suffice. These squares are filling, and a good source of fiber. Pair one with a low fat cheese stick or hard boiled egg for a quick, nutritious breakfast. ½ box (9 ounces) All-Bran cereal or equivalent Preheat oven to 400 degrees. Combine all ingredients. Grease 9x13 inch pan with cooking spray. Bake for 25 minutes or until toothpick inserted in center comes out clean. Cool and cut into 28 pieces. Serving size: 1 square Nutrition info: 114 calories, 3g fat, .6g sat fat, 14mg chol, 113 mg sodium, 3g fiber, 8g sugar, 3.3g protein. Tips and Twists Add dried fruit for a little variety. It will slightly increase the calorie and sugar content. If you prefer, you may bake in muffin pans for 15-20 minutes. The fat content may be decreased slightly by using Egg Beaters instead of whole eggs. Use unsweetened strawberry, blueberry, or cinnamon applesauce to change up the flavor.
Topic: Recipes 2010-12-29 17:40:09 
NutritionBabes Banana Bread I love banana bread! However, a traditional recipe usually contains a significant amount of oil or butter and added sugar that all contribute major calories. This healthier version is made with whole grain flour, Egg Beaters, and applesauce to pump up the nutrition, and using half the amount of sugar found in a typical recipe will save lots of calories. A small amount of olive or canola oil also adds heart healthy monounsaturated fat. 4-5 medium very ripe mashed bananas Preheat the oven to 350 degrees. Mix the first 6 wet ingredients together in a bowl. In a separate bowl, combine the last 4 dry ingredients. Gently stir the flour mixture into the wet mixture until nicely incorporated. Spray a loaf pan with nonstick cooking spray and pour mix into pan. Bake for 60 minutes or until a toothpick comes out of the center dry. Cool 10 minutes before removing from the pan. Makes 16 slices. Nutrition info: Tips and Twists: This recipe does not contain nuts, but you may add your favorite walnuts, pecans, or other nuts if you wish. It will add to the calorie and fat content, but will also increase the protein and fiber. Wait until the loaf is cool and freeze individual slices in wax paper, so you can safely warm them later in the microwave. Pack a slice in your bag as a midmorning, or afternoon snack. Green living tip: If you have a large enough toaster oven, try baking the loaf in there. It will use less energy than a larger range oven. For a kid-friendly treat, bake in mini-muffin tins for approx 15-20 minutes until a toothpick comes out clean. Send them into school instead of cupcakes!
Topic: Recipes 2010-12-23 20:18:06  Garlic Shrimp When I was first married, I was given advice by a friend on what to keep on hand in my freezer. She further explained that you never know when you’ll have unexpected guests. Her recommendation was a bag of frozen, cooked, peeled and deveined shrimp. This "Garlic Shrimp" recipe has often been my go-to entrée to throw in a crock pot for a crowd, and it is always a big hit! This dish can be served as an appetizer, the main fare or over a salad. I especially enjoy this with our previously posted Quinoa recipe. 1 ½ pounds of pre-cooked shrimp (thawed if previously frozen according to package directions) 2 T olive oil 2 tsp crushed garlic 1 T grated pecorino romano cheese Heat olive oil and garlic over medium heat, add shrimp and cheese and mix well until heated through. Garnish with flat leaf parsley. Makes 6 servings 158 calories, 6 g fat, 1 g sat fat, 3.5 g mono fat, 222 mg chol, 278 mg sodium, 24 g protein
Topic: Recipes 2010-12-22 14:51:15  NutritionBabes Chocolate Chip Cookies I was determined to come up with a “healthier” chocolate chip cookie; I found it! My kids were EXTREMELY happy to be a part of the taste test panel, and my husband was thrilled with the final result (he is a chocolate chip cookie connoisseur)! The typical homemade chocolate chip cookie has 16% more calories, 43% more fat, 60% more saturated fat, 160% more cholesterol and ½ the fiber of this NutritionBabes recipe. Here it is, enjoy! 1 ½ cups 100% whole wheat flour 1 cup 100% whole grain rolled oats 1 tsp baking soda ½ tsp salt 1 ½ cups unsweetened apple sauce ¼ cup canola oil ¼ cup butter, softened ½ cup sugar ½ cup light brown sugar, packed 1 tsp vanilla ½ cup Egg Beaters 1 ½ cups semi-sweet chocolate chips
Preheat oven to 375 degrees. Grease cookie sheets with canola oil non-stick spray In a small bowl combine 100% whole wheat flour, 100% whole grain rolled oats, baking soda and salt. In a larger bowl combine apple sauce, canola oil, butter, sugar, brown sugar and vanilla. While mixing, gradually add in Egg Beaters. Next, gradually add in flour/oats mixture. When well combined, fold in chocolate chips. Drop by rounded tablespoons onto greased cookie sheets. Bake for 9-11 minutes or until golden brown. Cool on baking sheet; remove to wire racks to cool completely. Makes approximately 4 dozen cookies 1 Serving = 1 cookie 80 calories, 3.5 g fat, 2 g sat fat, 1 g mono fat, 6 mg chol, 70 mg sodium, 1 g fiber, 6 g sugar, 1.5 g protein Remember, they may have healthier ingredients, but they are still cookies. Moderation is the key! Think Healthy…not Skinny!
Topic: Recipes 2010-12-18 17:11:28  Strawberry Oatmeal Breakfast Pie During the winter, it’s difficult to find fresh, sweet, and reasonably priced strawberries in the northeastern US. I love turning to frozen whole berries this time of year. They are an affordable way to consume the nutrients and fiber you need when the fresh version is less readily available. Try this recipe with frozen strawberries in the winter, or fresh ones when in season. 2 cups old-fashioned oats 1 tsp. baking powder 1 tsp. cinnamon ½ tsp. salt ½ cup skim milk ½ cup 0% nonfat Greek yogurt (such as Chobani plain Greek yogurt) ¼ cup egg beaters or 1 egg 1 ripe banana, mashed 1 tsp. vanilla extract Roughly 2 cups fresh or frozen whole strawberries, cut in thirds Serves 4 (large pieces) Tips and Twists **Since the banana is the only “sweetener” added to the pie, you may wish to add an extra banana or another preferred sweetener to taste. You may also serve the oatmeal base of the pie with other favorite fruits, or spreads such as almond or peanut butter. It can also be topped with a little maple syrup to create a type of “pancake”. If you defrost frozen berries in the microwave a little longer than usual, more juice will release from the berries, creating a version of strawberry sauce to top your pie. Play around with it to find your favorite version. Enjoy!
Topic: Recipes 2010-12-17 11:54:30  Quinoa Salad with Feta, Pine Nuts and Cranberries
Quinoa (pronounced keen-wah) is known for being a high protein grain and containing a balanced set of essential amino acids making quinoa a complete protein! Quinoa is a good source of dietary fiber, phosphorus and is high in magnesium and iron. Another interesting fact, Quinoa is gluten-free and considered easy to digest. Quinoa has a light, fluffy texture when cooked and it’s mild, slightly nutty flavor is a great alternative to rice or potatoes. Prior to cooking, it’s important to rinse the quinoa under ample water. I recommend placing a coffee filter in a colander and putting the quinoa in the coffee filter. Rinse well and cook according to the recipe. Quinoa is cooked similar to rice (1:2 ratio, quinoa to liquid) and can been prepared in a rice cooker. When cooked, quinoa is translucent and the outer germ ring will be visible. I love trying new ways to serve quinoa. Quinoa can be used as a side dish, the main fare or tossed in soups or salads. I tend to make a large amount early in the week and toss it onto everything! This recipe is a basic one that complements fish, poultry, and salad or can be served all on its own. 1 cup quinoa 2 cups low sodium chicken stock ¼ cup pine nuts ¼ cup dried cranberries ¼ cup reduced fat feta cheese Salt to taste Bring 2 cups of chicken stock to a boil. Rinse quinoa well and add in to chicken stock. Bring to a boil again, then cover, reduce heat and simmer for about 10 – 15 minutes (until all liquid is absorbed). Allow to cool to room temperature and fluff up quinoa with a fork. Once cooled add pine nuts, cranberries and feta. Toss well and salt to taste if desired. Garnish with flat leaf parsley. Makes 6 (1/2 cup) portions 160 calories, 6g fat, 1g sat fat, 1g mono fat, 2mg chol, 140 mg sodium, 2.5g fiber, 7g protein
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