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All Recipes | 2013-05-23 10:50:51 
Power Green Smoothie Life gets busy at times and eating healthy can be sacrificed in the process. Smoothies are a great way to pack in some well-needed protein, fiber and antioxidants. They’re convenient, portable and loved by everyone. This smoothie is sure to be a family favorite. It’s Green and Delicious! Ingredients: ½ cup low fat cottage cheese Makes 1 serving (16 oz):
Tips and Twists: Our monthly Family Food Experts Challange was sponsored by Barlean's Organic Oils. NutritionBabes was not compensated for this post. 2013-05-23 01:01:22 
Dill Citrus Salmon When I think about fast food, this is one dish that always comes to mind. I purchase my salmon at a ”big box store” on the weekend, cut off the amount I would need within the next couple of days and freeze the rest for another night. I know after a long day of work, I can make this dinner in 30 minutes or less. This recipe is healthy, simple and fast. Pair it with mashed sweet potatoes and garlic broccoli. Want to see how simple this recipe really is? Watch the NutritionBabes make their Dill Citrus Salmon. Enjoy! Ingredients: Directions:
Tips and Twists:
2013-05-19 21:21:33  Oat and Pumpkin Breakfast Pie It’s Recipe Redux week! Each month we are challenged to make over or create a new, healthy recipe based on a theme. April showers sometimes bring May flowers...but in the case of The Recipe Redux, May brings shower brunches: Bridal showers, baby showers, and graduations parties. Our healthy brunch recipe this month is an Oat and Pumpkin Breakfast Pie. It can be made ahead of time and refrigerated, a big plus when planning a party. You can alter the sweetness by adding extra banana, raisins, sugar or other sweetener of choice. It’s also fantastic with a touch of maple syrup or nut butter. If you take care to use gluten free versions of the ingredients such as the oats, this recipe can also be enjoyed by your gluten free family and friends. 2 cups old-fashioned oats (gluten free) Topping: Preheat oven to 350 degrees. In a large bowl, combine first 5 dry ingredients. In a separate bowl, combine the remainder of the wet ingredients. Add oat mixture and gently stir until fully combined. Coat a round cake/pie pan with nonstick spray. Pour the mixture into the pan and spread it evenly. Bake for 35 minutes or until golden brown and set. Let cool and cut into 5 slices. Combine topping ingredients in a small bowl. Add a dollop of yogurt/pumpkin mix to each piece and serve. Garnish with extra pumpkin pie spice or cinnamon. If you prefer a little extra sweetness, drizzle 1/2 teaspoon maple syrup over each piece. Serves 5:
2013-04-29 14:05:21  Roasted Veggies The USDA MyPlate guidelines (www.chooseMyPlate.gov) recommend that half of our plates should be filled with fruits and vegetables for a balanced meal. Keeping our super easy roasted veggies on hand will help you fill half that plate in a snap. This recipe works with almost any vegetable that doesn’t wilt. Try different varieties of squash, root veggies, broccoli, Brussels sprouts, cauliflower, peppers, onions, mushrooms, asparagus, eggplant, and even cherry tomatoes. Preheat oven to 400 degrees. Roughly chop enough vegetables to fill a large serving bowl. Add 2T olive oil and toss to coat. Cover 2 baking sheets with nonstick aluminum foil and spray with nonstick cooking spray. (you can also roast on parchment paper if you prefer) Spread veggies out over 2 trays. Lightly sprinkle with Kosher salt. Season with pepper, thyme or any of your favorite spices. Bake for 40 minutes stirring once or twice. Keep in the refrigerator for several meals over a few days. If cooking tomatoes, add halfway through cooking time. The nutrient content of this recipe will vary greatly depending on what you choose to roast. Generally, ½ cup of cooked vegetables equals one serving, and we need a few servings per meal to equal our optimal daily intake of produce. This is generally a total of 8-12 servings depending on your caloric needs. Once you start roasting on a regular basis, you’ll be hooked! 2013-04-22 16:19:19  Lemony Tuna Veggie Farro Salad Farro is a trendy ancient whole grain that is fantastic when served in a chilled salad. Though it's been enjoyed for thousands of years in Italy and the middle east, farro is now making its way into mainstream American stores and restaurants. Check the prep time before you buy, some brands cook in 10-12 minutes, some much longer. This recipe can easily be altered to include any of your favorite veggies. Serve atop some mixed greens for a light, nutritious lunch. 1 cup uncooked farro (parboiled) Cook farro according to package instructions, drain, and put in refrigerator to cool. Add carrots, cucumber, peppers, onions, tuna and chick peas to a large bowl. In a small bowl, combine lemon juice, zest, olive oil, salt and pepper and whisk well. Pour dressing over salad and mix well. Cover and refrigerate allowing the flavors to absorb for a few hours. Makes 5 servings: Servings size 1 cup: Tips and Twists: 2013-04-22 00:38:04  Mini Lemon Coconut Cupcakes…Gluten Free!
Every month we are challenged to another Recipe Redux. We makeover an existing recipe in a healthier way, or invent a new one based on a “theme”. This month’s theme is to share your favorite hand-held dessert. It’s no secret that we love portion controlled desserts, and who wouldn’t want to indulge in a cupcake? We decided that we would not just make an ordinary, lighter cupcake, but also make it gluten free! Enjoy!
Ingredients: ½ cup sugar ¼ cup butter 3 eggs 3 teaspoons lemon zest ½ teaspoon vanilla extract 1 ½ cups quinoa flour ¾ teaspoon xanthan gum ½ teaspoon baking powder ½ cup baking soda ¼ teaspoon salt ¾ cup plain nonfat Greek yogurt 1/8 cup shredded coconut
Frosting: 4 ounces cream cheese ½ cup nonfat plain Greek yogurt zest of one lemon ¼ teaspoon lemon juice ¼ cup powdered sugar 2 tablespoons shredded coconut
Directions:
Preheat oven to 350 degrees
In a large bowl, cream butter and sugar until light and fluffy. Add eggs, one at a time and beat well after each. Add in lemon zest and vanilla. In a separate bowl, combine quinoa flour, xanthan gum, baking powder, baking soda, and salt. Add flour mixture gradually into butter, sugar and egg mixture. Next, add in Greek yogurt while mixing. Fold in coconut. Fill mini paper-lined muffin cups or greased mini cupcake tins, three-fourths of the way. Bake for 10-12 minutes or until toothpick inserted near the center comes out clean. To make the frosting, in a small bowl blend cream cheese, Greek yogurt, lemon zest, vanilla extract, lemon juice and powdered sugar. Lightly frost each cupcake and evenly sprinkle coconut on top.
Makes 36 mini cupcakes.
2013-04-06 13:14:06  Get Culinary with Coconut Water: Coco-Straw-Nana Ice Pops As members of the Recipe Redux we are occasionally challenged with a themed recipe contest. It’s always fun to play with an ingredient and anticipate the final result. This month, we created Coco-Straw-Nana ice pops using Vita Coco Pure unflavored coconut water. If you’ve never tried coconut water, it is nutrient rich yet low in calories compared to any other type of juice. An 8oz serving contains only 45 calories whereas fruit juice typically packs 120-140. Coconut water is also rich in electrolytes such as potassium, magnesium and calcium. One serving delivers more potassium than a banana with significantly less sugar. This recipe can be adjusted to include any of your favorite fruits. Mango and pineapple would also taste fantastic blended with coconut water. We used frozen fruit for convenience as well as quicker set time. Ingredients: Makes 4 pops:
By posting this recipe we are entering a recipe contest sponsored by Vita Coco and are eligible to win prizes associated with the contest. We were not compensated for our time. 2013-04-01 22:17:54  Apple Cinnamon Breakfast Freekeh If you’ve been following our posts lately, we are a little obsessed with freekeh. It’s a trendy ancient grain that happens to be very high in protein and fiber. Freekeh is very versatile which means that it pairs well with both savory and sweet foods. This breakfast freekeh is nutritious, delicious and provides 40% of your daily recommended fiber intake. The 12g of protein will keep you going all morning. Enjoy! Ingredients: ¼ cup plain freekeh Makes one serving: Tips and Twists: Freekeh Foods is a client of NutritionBabes.com, we were not compensated for this post. 2013-03-19 21:28:29  Cheesy Cottage Cheese and Flax Muffins with Chives Spring is officially here; time to start using fresh ingredients as we thaw out from the winter. March means all things green: sprouts of green popping up from the earth, window gardens of herbs, and wistful gardeners flipping through seed catalogs. This month’s Recipe Redux theme is “Green with Herb Envy”. Our challenge was to use any green herb in a non-traditional way. The resulting recipe uses chives in a savory muffin with a cottage cheese, flax and egg base. It’s full of protein and light on calories. Enjoy! Ingredients: 2/3 cup 2% low fat cottage cheese 1/4 cup grated Pecorino-Romano cheese 1/4 cup white whole wheat flour 2/3 cup flaxseed meal 1 teaspoon baking powder 3/4 cup liquid egg whites (or 1 cup egg substitute) 3 tablespoons water 1/2 cup reduced fat (2%) shredded Mexican cheese (or cheddar) 2 Tablespoons fresh chives, chopped Preheat oven to 400°F. In mixing bowl, combine cottage cheese, Pecorino-Romano, flour, flaxseed meal, baking powder, egg whites, and water. Mix until well combined, then gently stir in shredded cheese and chives. Spray muffin tin with non-stick spray, or spray foil muffin cups. Divide batter between eight muffin cups. Bake muffins 20-30 minutes until lightly browned on top and set. If you plan on refrigerating them and reheating later to serve, bake towards the lower end of the range. Makes 8 servings, serving size 1 muffin: Tips and Twists: 2013-02-16 16:07:41  Breakfast Freekeh with Cottage Cheese and Berries It’s Recipe Redux time! This is a monthly challenge where Registered Dietitians re-do or create a healthy recipe based on a theme. February’s theme is “Oscars in the Kitchen” since the post day is only 3 days prior to the airing of this year’s Academy Awards. We have been challenged to create a recipe inspired by our favorite food scene or featured dish in a movie. As a theater lover, the first thing that came to my mind was “Food Glorious Food” from the movie “Oliver”. In this scene, many orphans are standing in line to receive their “gruel” and wishing for more scrumptious offerings. Since my latest obsession is making freekeh for breakfast, I created a recipe that I’m sure the orphans would have appreciated as a "glorious twist" on their morning meal. What is Freekeh? It’s a process which means “to rub” in Arabic. It was created by accident nearly 2,000 years ago when a Middle Eastern village was attacked and their crop of young green wheat was set ablaze. The crafty villagers rubbed off the chaff, cooked it up and Freekeh was born. Freekeh is a healthy, whole grain with 8 grams of protein and 4 grams of fiber per serving. It is simple to cook, just like rice. It’s vegetarian, vegan, sustainably produced and not bioengineered. I like to cook the freekeh in the evening and let it sit in the frig overnight. This recipe is fantastic with any variety of fresh or frozen fruit. Top it off with your favorite nuts or chia seeds, hemp hearts or flax. You name it. Since it is the middle of winter in the northeast, I’ve chosen to use frozen berries. By defrosting them overnight in the refrigerator, they retain more of their juices and become less runny. This recipe packs 10 grams of fiber which equals 30-40% of your recommended daily intake. The protein, good carbs, healthy fat and fiber will keep you satisfied for hours! Ingredients: ¼ cup plain freekeh Instructions: In a medium saucepan with lid, add freekeh, almond milk, cinnamon and sweetener and bring to a boil over medium high heat. Cover, reduce heat and simmer for approximately 20 minutes. Remove from heat when most of the liquid is absorbed. Transfer to a container with a lid and place in the refrigerator. Once cooled, add cottage cheese, berries and seeds. If the freekeh dries out, pour some extra almond milk over it and stir prior to adding the other ingredients. Serves 1: Tips and Twists:
Freekeh Foods is a client of NutritionBabes.com, we were not compensated for this post. 2013-02-10 19:32:17 
Spinach and White Bean Quesadilla When you are tight on time, grab a meal that’s packed with protein and fiber. Our favorite meal, that can be prepared in just 5 minutes, is a quesadilla. It’s healthy, filling and will give you lasting energy! We packed our quesadilla with spinach, white beans and reduced-fat cheese and of course used whole wheat tortillas. We love this meal for many reasons; to start the beans are loaded with vitamins, minerals, fiber and protein. The spinach is extremely high in antioxidants, high in iron and calcium, as well as packed with fiber. The reduced-fat cheese is rich in calcium and is a good quality protein, and the whole wheat tortillas are packed with more fiber. This protein and fiber rich meal will keep you feeling satisfied longer, will help stabilize your blood sugar and give you long-lasting energy. Mix it up by adding your favorite beans, vegetables or reduced-fat cheese. The possibilities are endless. Serve this as a delicious Meatless Monday meal!
Ingredients: 2 whole wheat tortillas (approximately 100 calories each) olive oil non-stick spray 1 cup baby leaf spinach ½ cup white beans, rinsed & drained ½ cup reduced-fat mozzarella cheese Directions: Heat a skillet over medium-high and coat with non-stick spray. Place 1 whole wheat tortilla in the center of pan. Add on top of the tortilla baby leaf spinach, while beans, and reduced-fat shredded mozzarella cheese. Top with the other tortilla. Once the bottom tortilla is golden brown, approximately 1-2 minutes, flip it to the other side. Brown and remove the quesadilla from the pan. Slice the tortilla and serve. Serves 1 440 calories, 11 grams fiber, 30 grams protein
2013-02-03 16:30:05  Tamari Freekeh with Sesame Chicken, Scallions and Cashews If you are asking, “What’s Freekeh?”, you are in for a treat. It’s a process which means “to rub” in Arabic. It was created by accident nearly 2,000 years ago when a Middle Eastern village was attacked and their crop of young green wheat was set ablaze. The crafty villagers rubbed off the chaff, cooked it up and Freekeh was born. It is similar to brown rice with a chewier texture and a nuttier flavor. Freekeh is a healthy, whole grain with 8 grams of protein and 4 grams of fiber per serving. It is simple to cook, just like rice. It’s vegetarian, vegan, sustainably produced and not bioengineered. Freekeh Foods, the brand I used in this recipe, produces 3 delicious flavors: Original, Rosemary Sage, and Tamari. We were lucky enough to receive samples at a trade show and here is the result: 1 bag Tamari flavored Freekeh (approx. 1 ¼ cups dry)
Serves 4 Tips and Twists: Freekeh Foods is a client of NutritionBabes, LLC. We were not compensated for this post. 2013-01-29 14:41:04 
NutritionBabes Crab Dip You will not have any leftovers with this dip and no one will know it’s low fat. We’ve upped the protein and decreased the calories, making this dip a filling starter. Serve our Crab Dip at your next get together. Enjoy! Ingredients: 12 ounces of crab meat 2 cups low fat cottage cheese 1/2 cup reduced fat cream cheese 1 orange bell pepper (half of pepper diced, other half sliced) 1 yellow bell pepper (half of pepper diced, other half sliced) 1 red bell pepper (half of pepper diced, other half sliced) 3 teaspoons Old Bay Seasoning ¼ cup reduced fat (2%) shredded 4 cheese Mexican blend 2 tablespoons green scallions diced Directions:
Preheat oven to 350 degrees. Puree cottage cheese in a blender or mini food processor. In a medium size bowl combine pureed cottage cheese, crab, cream cheese, diced peppers and Old Bay seasoning. Spread mixture into a shallow round casserole dish. Evenly spread shredded cheese on top. Bake in oven for 15 minutes or until heated through and bubbling on sides. Sprinkle scallions on top and serve with sliced peppers. Serves 12 per serving (2 tablespoons): 70 calories, 2.5 g fat, 1.5 g sat fat, 25 mg chol, 160 mg sodium, .5 g fiber, 9 g Pro Tips and Twists: Serve with your favorite cut up vegetables or sliced whole grain crackers. This dip is also made with gluten-free ingredients.
2013-01-27 19:15:34  Spicy Gluten Free Chicken Tenders These chicken tenders are flavorful AND gluten free. The trick is using brown rice cereal instead of traditional bread crumbs. Get the kids involved and let them crush the rice cereal, it’s simple and fun. Cut them into easy dipping strips for a party! Makes 5 servings 2 cups crispy brown rice cereal Per serving: Tips and Twists: 2013-01-22 19:51:15 
Chicken Vegetable Soup with Freekeh Freekeh (pronounced free-kah) is a delicious, nutritious grain made from roasted green grains. It is a ancient Middle Eastern dish that is becoming quite trendy here in the United States. Some would say Freekeh is a Superfood as its nutritional attributes are superior compared to other grains. Freekeh has at least 4 times as much fiber as some other comparable grains, it’s packed with protein and has a low glycemic index. Freekeh is easy to cook and is a great addition to sweet and savory recipes.
Each month we participate in a recipe challenge by The Recipe Redux, a website founded by Registered Dietitians. The recipe challenge involves us making over an existing recipe in a healthier way, or inventing a new one based on the "theme". This month's theme is “A Trend in Every Pot”. We picked a new trendy food for 2013 and added it to our recipe makeover. An old time favorite, Chicken and Rice Soup was made a bit healthier with our new found food fave– Freekeh! Ingredients: 3 boneless chicken breasts Directions: In a large stock pot add chicken and cover with 4 cups of cold water. Bring to a boil, cover pot, and lower heat to a simmer. Cook approximately 12-15 minutes. Remove chicken from pot, let cool and shred with a fork. Set chicken aside. Discard water in pot. In same pot, add olive oil and heat over medium-high. Add carrots, celery, mushrooms and onions. Cook until tender, approximately 10 minutes. Add chicken broth, freekeh, dill and chicken. Add pepper to taste. Cover, reduce heat, and simmer until Freekeh is tender, approximately 30 minutes. Enjoy! Serves 6 Per serving
2013-01-13 20:55:16  Chicken Penne Pesto Makes 4 servings: Tips and Twists: 2013-01-05 19:42:44  Gluten-Free Power Pancakes Pancakes are typically a weekend treat; high in sugar and not weight loss friendly. These Power Pancakes are protein packed with no added sugar. AND, they are gluten free as long as you use gluten free oats and cottage cheese. They are delicious served with fruit or a spread of nut butter. Top with some more cottage cheese and cinnamon or fruit for extra protein! ½ cup old fashioned oats Makes 5 pancakes: Tips and Twists:
2012-12-06 20:37:39  Chipotle Panko Jalapeno Poppers 12 jalapeno peppers, halved and hollowed Preheat oven to 350F. Halve and hollow 12 jalapeno peppers and set aside. (wear gloves to avoid skin irritation). In a medium bowl combine cottage cheese, Laughing Cow wedges, shredded Mexican cheese, and diced onion. Stir to mix well. Fill each jalapeno half with cheese mixture, filling should be flat and even with top of pepper. Pour ½ cup Panko breadcrumbs and egg white into separate bowls. Dip bottom of each pepper into egg white and then into Panko and place on baking sheet covered with aluminum foil. Take remaining Panko in bowl plus additional ¼ cup and sprinkle on top of the filling. Spray tops lightly with cooking spray and bake for 30-40 minutes or until very tender. Note: shorter baking time will yield spicier poppers. Makes 8 servings (3 poppers each) This recipe was posted as an entry into a contest sponsored by Daisy Brand cottage cheese. By entering I was elegible to win prizes. I was not compensated for my time. 2012-11-21 18:07:42 
Roasted Parsnip & Carrot Soup Thanksgiving is by far my favorite holiday, as well as my family’s. My mother hosted Thanksgiving dinner for over 40 years until I took it over after I was married. I learned to love to cook from my mother and she taught me that the fewest ingredients are best. She always filled our table with fresh, colorful vegetable dishes where you could actually see and taste the vegetables. They weren’t covered with marshmallows or mixed with cheese. My mother’s recipes typically included all or some of the following: olive oil, onions, garlic, salt and pepper, and most of these dishes were typically roasted. The smell of caramelized vegetables in the oven always brought us running. Many of these roasted vegetables were pureed into soup. Whatever combination served that year always tasted fabulous! For many years, the soup was served as an appetizer, but we found we could never get enough. We now serve this family favorite along with the other sides in larger bowls…it’s that good! This recipe was created for The Recipe Redux, a website founded by Registered Dietitians where we will participate in a monthly recipe challenge. Each month we will makeover an existing recipe in a healthier way, or invent a new one based on the “theme”. This month’s theme is “Vintage Side Dishes”. Ingredients: 2 pounds parsnips, peeled and cut into 1 inch slices 2 pounds carrots, peeled and cut into 1 inch slices 1 large yellow onion, chopped 2 Tablespoons olive oil 1 teaspoon kosher salt 8 cups low sodium chicken stock, plus additional to thin to desired consistency olive oil non-stick spray
Directions: Spray sheet pan with nonstick spray. Place parsnips, carrots and onions on sheet pan and toss in olive oil and kosher salt. Roast vegetables for approximately 35 – 40 minutes, turning half way through, and allowing them to become tender and caramelize. Onions should be translucent. Remove from oven when done. In a food processor or small blender, puree vegetables in small batches while slowly adding chicken broth. An immersion blender is another option as well. Once pureed, pour soup into a stockpot and simmer until heated through. Makes 10 servings. Per serving: 124 calories, 2.5 g fat, 0 mg chol, 312 mg sodium, 6 g fiber, 4 g protein
2012-11-16 20:06:41  Apple Walnut Crepes
It’s Recipe Redux time again. The Southeast Dairy Association, sponsor of this month’s recipe contest, wants consumers to know that lactose-free milk is real milk without the lactose (the milk sugar naturally occurring in milk) and offers the same nine essential nutrients as regular milk. Lactose-free milk is made when a lactase enzyme is added to real milk, breaking down lactose into simple sugars (glucose and galactose). The resulting milk contains about 0.25g of lactose per 100mL, compared to 4 - 6g of lactose in regular milk. In the “Festively Lactose-Free” recipe contest, The Recipe ReDux members are challenged to create festive, lactose-free appetizers, entrees and/or desserts that use lactose-free (cow’s) milk. As our contest entry, we created Apple Walnut Crepes. They are a delicious and healthy alternative to an apple pie. These crepes are amazingly versatile and can be enjoyed with both savory and sweet fillings. Follow the recipe below or simply make a batch of crepes and set them up as a “stuff your own crepe bar”. Set out different fruits such as berries and sliced bananas. Stuff them with vanilla Greek yogurt or top them with a little dairy-free whipped topping. The possibilities are endless. Enjoy!!! Crepes: ⅔ cup white whole wheat flour Filling: To make the crepes: Add flour and salt to a bowl and gently whisk to combine. In a separate bowl add milk, oil and egg whites and whisk to combine. Slowly add dry ingredients to wet and whisk until well blended. Heat a small omelet pan on medium to medium high heat. Spray with cooking spray. Pour a thin layer of batter into hot pan and tilt pan to spread. When edges begin to crisp, flip crepe and cook until lightly browned. Repeat for remainder of batter, should make approximately 12 crepes. Place crepe on a plate and add ¼-⅓ cup apple mixture. Fold over top and sprinkle lightly with powdered sugar to garnish. Makes 12 serving Tips and Twists: By posting this recipe I am entering a recipe contest sponsored by the Southeast Dairy Association. I am eligible to win prizes associated with the contest. I was not compensated for my time. 2012-11-14 14:37:04  Apple Stuffing 2 whole wheat baguettes cut into 1 inch cubes Preheat oven to 350 degrees. Per serving: Tips and Twists: Everyone has their idea of the perfect stuffing. Some like it moist, others like it with more crunch. Our Apple Stuffing recipe can be adjusted to meet both varities. For a moister stuffing, allow to cook covered for a bit longer and additional chicken broth can be added gradually throughout baking. For a cruchier stuffing, leave uncovered when baking for a shorter time, 24-35 minutes. Both versions can enjoy additional add ons such as: nuts, cranberries, raisins or quinoa. For a gluten-free variation, try substituting 2 loaves of Canyon Bakehouse 7-Grain Bread www.canyonbakehouse.com. Leave us a comment about your variation that simply wowed your family, Happy Holidays! 2012-11-13 14:49:11  Cranberry and Apple Chutney
Cranberries are one of the few fruits truly native to North America and they are harvested in the fall gereally from mid September through mid November. Therefore, making cranberries the perfect fruit to add to your Thanksgiving or winter holiday dinners. Cranberries are rich in fiber and a good source of vitamin C and potassium. Cranberries are also one of the highest foods in antioxidants! This Chutney is so veratile, it can be served as an appetizer on a whole wheat cracker and thin slice of brie, with the main entree in place gravy on your turkey or for dessert over angel food cake. Best of all it can be made ahead of time and served warmed or chilled. And if there are any leftovers, serve our chutney stirred into oatmeal for breakfast...delicious!
Ingedients:
3 tablespoon raw honey
Directions:
In a large saucepan over medium heat, bring honey and water to a boil. Reduce heat to low and slowly add cranberries, apples, onions, raisins, orange juice, cinnamon and all spice. Return to a boil and then again reduce the heat and simmer uncovered for approximately 25 minutes, stirring occasionally. Serve warm or chilled.
Makes 14 servings.
1/3 cup = 1 serving:
50 calories, 0 g fat, 0 mg cholesterol, 2 mg sodium, 9 g sugar, 2 g fiber, .5 g protein
Tips and Twists:
Another great additive to our chutney would be nuts. Choose your favorite, we love pecans, walnuts or toasted almonds. Get creative and add more protein and fiber by adding quinoa. Mixing in cooked quinoa is another secret of ours. Leave us a comment of your suggestions. We look forward to hearing from you!
2012-10-21 20:58:43 
Carrot Muffins with Greek Yogurt & Cream Cheese Frosting We are proud to be a part of The Recipe Redux, a website founded by Registered Dietitians where we will participate in a monthly recipe challenge. Each month we will makeover an existing recipe in a healthier way, or invent a new one based on the "theme". This month's theme is “orange food”. Fall is the time of year known for root vegetables and one of our favorite root vegetables happens to be orange…carrots! Not only did we reduce the calories, fat and sugar in this classic dessert, but we also increased the fiber, calcium and protein as well as adding some probiotics. Enjoy! Ingredients: 3 cups carrots, finely grated For the frosting ¼ cup light cream cheese Directions: Preheat oven to 350 degrees. To make frosting, combine light cream cheese, Greek yogurt and powdered sugar and mix well. Frost muffins with ½ teaspoon of frosting and add pinch of ground walnuts on top. Makes 36 mini muffins. 1 muffin = 1 serving 2012-10-18 10:39:46 
Garlic Tofu and Spaghetti Squash Spaghetti squash is a fruit, yellow/orange in color, that when cooked the flesh falls into strands like spaghetti. This is a perfect food to make with the kids…they will be amazed and eager to try it! Spaghetti squash is a great substitute for pasta. A fall fruit that is high in folic acid, vitamin A, beta carotene and is low in calories and gluten-free! Get creative, include the kids and have some fun…enjoy!
Ingredients: 1 spaghetti squash, approximately 5-6 pounds ¼ cup water 3 tablespoons olive oil, separated 3 tablespoons garlic 2 (14 ounces) firm Tofu, drained & cut into 1 inch cubes ½ teaspoon salt ½ teaspoon black pepper ½ yellow onion, diced 1 red bell pepper, chopped 1 yellow bell pepper, chopped 2 cups white mushrooms, thinly sliced 6 ounces fresh baby spinach 6 tablespoons Pecorino Romano grated cheese
Directions: Preheat oven to 375 degrees.
Slice spaghetti squash in half lengthwise; remove seeds and place cut side down in shallow baking pan. Add water to bottom of pan. Bake for 30 minutes then turn spaghetti squash cut side up and bake for an additional 30 minutes.
Meanwhile, in a large sauté pan, add 1 tablespoon of olive oil, garlic and onions. Sauté until onions are translucent. Add tofu, salt and pepper and sauté an additional 5 minutes. Remove from pan and set aside, covered.
In the same skillet, add 1 tablespoon of olive oil, red and yellow peppers and sauté for approximately 5 minutes or until tender. Add mushrooms and sauté an additional 5 minutes. Remove from heat and add peppers and mushrooms to tofu.
Add 1 tablespoon of olive oil and spinach to same skillet and sauté over medium-high heat until just wilted. Add tofu mixture back to skillet and mix together. Remove from heat and cover.
Remove spaghetti squash from oven and allow to cool just enough until you can handle. With a fork, scoop and separate squash strands. In a large bowl, toss spaghetti squash and tofu/vegetable mixture. Serve in 6 individual bowls with 1 tablespoon of Pecorino Romano grated cheese on top. Enjoy!
Per serving: 275 calories, 15 g fat 4 g sat fat, 5 mg cholesterol, 350 mg sodium, 3 g fiber, 3 g sugar, 14 g protein
Tips and Twists: Vary the added vegetables to satisfy your taste buds; make sure to add lots of color. Add pine nuts or your favorite nut for added flavor. Do you like heat? Add crushed red pepper to mix it up.
2012-10-16 19:02:21  Tofu Panko Parmesan To celebrate October as National Breast Cancer Awareness Month, The Soyfoods Council is challenging The Recipe ReDux members to inspire family, friends and readers to add more soyfoods to their diet by creating recipes using one of the most versatile soy foods available - tofu. To be honest, I generally do not cook with tofu so this was an interesting challenge. Years ago, I tried to substitute extra firm tofu in place of chicken in a parmesan recipe. At the time, I wasn’t thrilled with the result. Then I realized that using Panko would add the crispiness it was missing. This recipe received “a thumbs up” from my husband, someone who never eats tofu on purpose. Serve it alone as an appetizer, or add sautéed spinach and a small amount of whole grain pasta for an entrée. Serves 4: 14oz package of Extra Firm Tofu By posting this recipe we are entering a recipe contest sponsored by The Soyfoods Council and are eligible to win prizes associated with the contest. We were not compensated for our time. 2012-10-04 21:07:55 
Chocolate Halloween Pudding…with a Healthy Twist! This is a great treat for kids and adults. No one will know it's actually filled with lots of goodness! Top it with a Halloween ghost and watch the kids scream for more...! 1 cup of Vanilla Greek non-fat yogurt ½ cup fat free milk ¼ cup cocoa powder ½ avocado 1 ripe banana 3 Tablespoons honey 3/4 cup TruWhip Topping
Combine all ingredients (except TruWhip topping) in a blender. Evenly fill 5 ramekins with pudding, cover with plastic wrap and chill inrefrigerator for at least 1 hour. When ready to serve, top with 2 Tablespoons of TruWhip and add 2 chocolate chips for eyes of ghost. Makes 5 servings. 150 calories, 5g fat, 160 mg sodium, 7g fiber, 4g Pro
2012-10-04 20:44:46 
Peanut Butter & Chocolate Chip Popcorn Balls
5 cups air popped corn 3 Tablespoons honey 4 Tablespoons natural peanut butter, creamy (at room temperature) 3 Tablespoons mini chocolate chips, semi-sweet
Place popped corn in a large bowl. In a small bowl, fill with ice and add water, set aside. In a small saucepan, add honey and peanut butter. Over medium-high heat, stir mixture until bubbling. Pour honey/peanut butter mixture over popcorn as well as chocolate chips and combine well with a spatula. Dip hands in ice water and roll popcorn into 2-inch balls. Place hands in ice water between rolling each ball. If popcorn ball becomes fragile, repeat by placing hands in ice water and reshape. Place all balls on sheet pan covered in parchment paper. Let each ball cool before wrapping in plastic wrap to store. Enjoy! Makes 10 popcorn balls.
1 servings = 1 (2 inch) popcorn ball
90 calories, 5g fat, 1.5g sat fat, 1g polyunsat fat, 1.5g monounsat fat, 21mg sodium, 1g fiber, 2g protein
Tips and Twists: Get creative and add dried fruit or nuts. You can also substitute raw agave nectar for honey or almond butter for peanut butter.
2012-10-03 18:10:07  Pumpkin Pie Squares
Preheat oven to 350F. Crush graham crackers in a plastic bag with the back of a spoon or rolling pin. Spray a 9x9 brownie pan with cooking spray, and cover bottom with crushed grahams. In a large bowl combine pumpkin and pumpkin pie spice. Make sure they are very well blended to avoid clumps of spice in the final product. Add Truvia and egg whites, stirring in between ingredients. Add evaporated milk and whisk well. Pour liquid mixture evenly over grahams and bake for 40-45 minutes or until toothpick comes out clean. Let cool and serve warm, or refrigerate and serve cold. To decorate, place yogurt in a sandwich size plastic bag and cut off the corner. Gently squeeze to create pumpkin shape. Makes 9 squares: Tips and Twists:
2012-09-22 22:36:28 
Carrot-Ginger Soup with Greek Yogurt We are proud to be a part of The Recipe Redux, a website founded by Registered Dietitians where we will participate in a monthly recipe challenge. Each month we will makeover an existing recipe in a healthier way, or invent a new one based on the "theme". This month's theme is “fermented food”. There is no doubt that one of our favorite foods is Greek yogurt. You will typically find us using non-fat Greek yogurt in recipes to replace oil, butter, heavy cream, mayonnaise or sour cream. The possibilities are endless. Not only are you reducing the fat and calories in your dishes, but you’re also increasing the calcium, protein and probiotics in your meal. Enjoy! 2 pounds carrots, peeled & cut into 2 inch pieces 1 Tablespoon olive oil, separated ½ teaspoon kosher salt 1 teaspoon fresh grated ginger 1 shallot, minced 1 garlic clove, minced 6 cups low sodium chicken stock olive oil non-stick spray ¾ cup non-fat Greek Yogurt scallions to garnish Preheat oven to 400 degrees. Spray sheet pan with nonstick spray. Place carrots on sheet pan and toss in ½ Tablespoon olive oil and kosher salt. Roast and turn carrots half way through for approximately 35 – 40 minutes allowing carrots to become tender and caramelize. Remove from oven and set aside. In a medium stockpot over medium-high heat, add ½ Tablespoon olive oil, fresh ginger, shallots and garlic and sauté until shallots are translucent. Add carrots and heat another 1 minute. Puree carrots with chicken broth in a food processor or small blender in small batches. An immersion blender is another option as well. Once pureed, pour soup back into stockpot and simmer until heated through. Pour soup into bowls and top with Greek Yogurt. Swirl 2 Tablespoons of Greek yogurt into each bowl or leave dollop in the middle. Garnish with scallions. Makes 6 servings
2012-09-14 22:11:49  Banana Chocolate Chip Mini Muffins These cute little muffins make a fantastic snack for kids and adults alike. The secret is the white whole wheat flour. It is a whole grain but presents a much milder flavor. Keep a batch in the freezer and take one out in the morning, it will defrost by snack time. 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 except the chocolate chips. Gently stir the flour mixture into the wet mixture until nicely incorporated. Spray 36 mini mini-muffin tins with nonstick spray. Add a heaping tablespoon of batter into each tin. Sprinkle mini chips over all the muffins (approx. 5-7 mini chips per muffin) Bake for 12-15 minutes or until toothpick comes out clean. Makes 36 muffins (with whole eggs) 2012-09-06 22:17:56  Apple Quinoa Bake The original version of this recipe came courtesy of my mother-in-law. It’s been a staple in her house for years. I made it gluten free by using quinoa instead of Grape Nuts cereal as the added crunch factor. This recipe is so versatile it can be enjoyed with vanilla Greek yogurt for breakfast, with cottage cheese for lunch and with whipped topping or frozen yogurt for dessert. Try serving it instead of apple pie for family gatherings. Your guest’s waistlines will thank you. 3 medium-large Gala or Fuji apples, cored and sliced with peel on (approx. 15-18 slices per apple) Preheat oven to 350 degrees. Spray a 9x9 brownie pan with cooking spray. Spread apple slices on bottom of pan. Sprinkle cinnamon over apples. Add raisins and sunflower seeds. Sprinkle on quinoa. Pour water into corner of pan so it coats the bottom, don’t pour over apples. Bake for 50 to 60 minutes taking care not to burn the raisins. Makes 4 servings. 160 calories, 4g fat, .5g sat fat, 35mg sodium, 6g fiber, 18g sugar, 3g protein Tips and Twists: 2012-08-21 23:27:10 
NutritionBabes Lobster Taco This month’s Recipe Redux challenge is to make over your “Most Memorable Vacation Meal”. As I received this challenge to my inbox, my husband and I were heading North to Maine’s Southern Coast for vacation. Folded on our dashboard was a week old Wall Street Journal Travel section, boasting the top spots for lobster rolls. My husband was not just thinking about hiking and kayaking, he was on a mission. I suddenly knew exactly what this month’s Recipe Redux would be; with a few healthier twists, the classic lobster roll that typically includes mayonnaise, butter, and white bread, was about to change and become Gluten Free! Enjoy! 1 ½ cups green cabbage, shredded ¼ cup carrots, shredded ¼ cup plain Greek yogurt (separated) salt and pepper to taste 2 yellow tomatoes, chopped ¼ cup cilantro, diced ½ small red onion, diced 1 avocado cut in ½ inch cubes 1 lime 8 oz lobster meat, cooked and chopped ¼ teaspoon curry ¼ teaspoon cumin ¼ teaspoon chili powder 6 yellow corn taco shells Preheat oven to 350 degrees. In a small bowl combine cabbage and carrots with 2 T plain Greek Yogurt. Add salt and pepper to taste and set aside. In another bowl, combine yellow tomatoes, cilantro, onion, avocado and juice of half a lime and set aside. Mix together lobster meat, remainder of plain Greek Yogurt (2T), curry, cumin and chili powder. Toast tortilla shells on a cookie sheet for approximately 4 minutes. Evenly distribute cabbage slaw, lobster salad and top with tomato salsa in each taco shell. Serve with sliced lime. Makes 6 tacos Nutrient Analysis per taco 225 calories, 9 g fat, 1 g sat fat, 5 g fiber, 16 g protein
Tips and Twists: Cabbage slaw, tomato salsa and lobster salad can be made ahead of time, covered, refrigerated and served the following day. If making the recipe ahead of time, cut and add avocado to salsa before serving. Frozen lobster meat is a convenient choice; defrost in refrigerator the day before and drain in a colander before mixing. Lobster can be substituted for shrimp, tilapia or your favorite fish.
2012-08-16 22:26:25  Strawberry Flax Muffin in a Mug Variations of this recipe are popping up everywhere after Dr. Oz featured the original on his TV show. After experimenting with several different ingredients, here is our NutritionBabes version. We’ve added fruit and Greek yogurt for smoothness and texture, and decreased the caloric content by using egg whites. Use whatever fresh fruit you have on hand, blueberries and peaches work very well too. Its protein and fiber content will keep you satisfied for hours. ¼ cup ground flax meal Makes 1 serving: (using egg whites, light whipped butter, and stevia) Tips and Twists: 2012-08-02 14:32:08  Lemon Chicken 4 boneless skinless chicken breast halves (1-1/2 pounds) 2 Tablespoons white whole wheat flour or Gluten Free All purpose Flour 2 Tablespoons extra virgin olive oil 2 Tablespoons chopped garlic ¼ teaspoon kosher salt juice of one lemon ½ cup chicken broth ½ cup white wine 2 lemons, sliced 2 Tablespoons fresh Italian parsley Preheat oven to 350 degrees. Flatten chicken evenly, about 1 inch thick. Dust chicken with flour and set aside. In a large sauté pan, over medium high heat, add olive oil and garlic. Do not allow garlic to brown. Season chicken with Kosher salt and add chicken to the pan. Brown chicken, approximately 2 minutes, on each side. Add lemon juice, chicken broth and wine to pan, heat another 1 – 2 minutes. Move sauté pan into oven and bake for approximately 10 minutes (if pan is not oven safe, transfer chicken and sauce to an oven safe dish). Remove chicken from pan and set aside. Heat sauce over medium high heat until boiling. Reduce heat and simmer until reduced to half. Remove sliced lemons, pour sauce over top, and place back lemon slices on chicken. Add parsley over top and serve. Lemon chicken pairs nicely our Tomato and White Bean Salad. 1 serving = 1 (4 oz) chicken breast 325 calories, 12 g fat, 3.5 g sat fat, 100 mg cholesterol, 325 mg sodium, 34 g protein
2012-07-24 22:29:34  Protein Power Blueberry Oatmeal This oatmeal is “boosted” with protein from egg whites and Greek yogurt to help keep you satisfied all morning. With fiber from whole grain oats and blueberries, it’s a win-win. ⅓ cup old fashioned oats In a tall microwave safe bowl, combine oats, almond milk, egg whites, cinnamon and vanilla and mix well. Microwave on high for approx. 4-5 minutes until slightly runny but most of liquid is absorbed. Stir and add most of blueberries, reserving about 10 to use as a garnish later. Let sit for a minute or two. Add yogurt on top and garnish with remaining blueberries. Serves 1 (with egg whites and without added sweetener) Tips and twists: 2012-07-21 23:24:59  Tomato and White Bean Salad This month's theme for The Recipe Redux is: Beat the Summer Heat with "No Cook Meals". This salad is full of flavor and takes little time to prepare. It's a perfect meatless meal for the whole family and is made with Gluten-Free ingredients. Get creative and top it with chopped avocado or light feta or toss in your favorite vegetables for added color. Enjoy! 2 (15 oz) cans of Cannellini beans or white kidney beans, drained and rinsed 4 large firm tomatoes, chopped 1 small red onion, diced 1/4 cup fresh Italian parsley, chopped 3 Tablespoons extra virgin olive oil 1 Tablespoon white wine vinegar Juice of 1 lemon Salt to taste Add all the ingredients in a large bowl and toss well. The salad can be served immediately or stored covered in the refrigerator for up to 3 days. Serves 8. Per serving: (without adding salt to taste) 200 calories, 5 g fat, 0.5 g sat fat, 155 mg sodium, 14 g fiber, 11 g protein Tips and Twists: Serve over a bed of spinach or mixed greens. This salad pairs well with fish or grilled chicken. It can also be pureed in a food processor for a dip served with corn tortilla chips, veggies or pita. 2012-07-13 10:12:06 
Scallops, White Beans and Kale I lb. large sea scallops 1/8 teaspoon salt 1/4 teaspoon black pepper 3 slices turkey bacon (such as Applegate Farms www.applegatefarms.com) 1 1/2 lbs kale 2 Tablespoons olive oil, separated into 1 Tablespoon each 2 teaspoons garlic, minced 1 small sweet onion, diced 1/2 cup low sodium chicken broth 1 can (14 oz) white kidney beans 3 teaspoon red wine vinegar Thoroughly dry scallops on a paper towel. Evenly season scallops with salt and pepper on both sides and set aside. Cook turkey bacon in a medium pan until crispy. Use a paper towel to absorb grease from bacon, dice and set aside. Tear off tough stems and veins from kale leaves and discard. Chop leaves of kale into 1 inch pieces. Using the same pan as the turkey bacon and over medium high heat, add 1 T of olive oil, garlic and onions. Sauté until onions are translucent and add chopped kale. Continue to sauté until kale is bright green. Add chicken broth and cover pan to cook for approximately 5 minutes. Remove cover and stir until all the liquid is evaporated. Add white beans and turkey bacon, mix and beans are heated through. Meanwhile, in another pan and add 1 T of olive oil over medium high heat, add scallops. Sear scallops until cooked through, allowing them to caramelize on both sides, approximately 5-7 minutes depending on thickness of scallops. Add vinegar to kale and mix through. Divide kale and beans amongst 4 plates and add scallops on top. Serve immediately. Makes 4 servings Per serving: Tips and Twists Change up the beans to meet your preference. Add additional favorite veggies to add more color and flavor. Not a fan of vinegar? Lemon juice works well too. This dish also works well over rice or quinoa. Enjoy!
2012-07-09 22:16:18  Secretly Green Smoothie This smoothie is a fantastic way to get picky eaters to maximize their fruit and veggie intake. The trick is using a high powered blender. A great blender will create a silky consistency and eliminate any of the seed residue often found in smoothies. Fresh spinach or kale both work well as the added greens. ½ large banana Makes 2 large servings: Tips and twists: 2012-07-09 21:55:05  Grilled Chicken & Veggie Wraps 4 whole wheat flour tortillas (100 calories each), lightly grilled Divide and layer all ingredients to make 4 wraps. Per serving: Tips and Twists: -For extra flavor, brush the chicken and mushrooms with balsamic vinegar prior to grilling.
2012-06-27 16:11:58  Tri Colored Pepper Potato Salad Potatoes not only taste great, but they're good for you. One medium sized (5.3-ounce) potato, eaten with the skin on has just 110 calories and is packed with more potassium than a banana and half your daily value of vitamin C. Potatoes themselves are naturally fat fee and gluten free! While potato salad is a much-loved traditional summer side, it can also be heavy on the calories and fat. The United States Potato Board is challenging Recipe ReDux members to create a healthy potato salad dish that is super tasty, but without the extra calories. This recipe uses a modest amount of heart healthy olive oil instead of the traditional mayonnaise. Also, we added colorful veggies to pump up the nutrition content. Enjoy!
2 pounds red potatoes, chopped Chop potatoes, place in pot and cover with water. Add 1 tsp salt and bring to a boil. Simmer until just slightly underdone, approx 15 minutes. Remove potatoes from pot with slotted spoon and place in bowl. Add 1 T apple cider vinegar and stir. Set aside. Meanwhile, heat 1 T olive oil in sauté pan on med-high heat. Saute onions for approx 3 minutes, then add all peppers. Turn down heat to medium and gently sauté for approx 20 minutes. For last few minutes turn heat to medium high allowing onions and peppers to brown. While veggies are cooking, in a medium bowl, combine wine, chicken broth, lemon juice, garlic, Dijon, salt and pepper. Slowly whisk in oil until combined, set aside. Add veggies to potatoes and slowly add dressing while gently stirring. Add parsley and place in refrigerator to allow flavors to develop. Makes 12 (1/2 cup) servings. 129 calories, 7.6g fat, 1.1g sat fat, 0mg chol, 162 mg sodium, 1.7g fiber, 1.5g sugar, 1.7g protein. By posting this recipe I am entering a recipe contest sponsored by the United States Potato Board and am eligible to win prizes associated with the contest. I was not compensated for my time. 2012-06-21 00:02:11  Chocolate Fig Bites We are proud to be a part of The Recipe Redux, a website founded by Registered Dietitians where we will participate in a monthly recipe challenge. Each month we will makeover an existing recipe in a healthier way, or invent a new one based on the "theme". This month's theme is "Small Bites to Celebrate a Big Event" - it's their 1st birthday! In honor of this grand event, we've been asked to share our favorite mini-portion sweet treat. Enjoy! Ingredients: 11 ounces dried figs (stems removed) 1 cup cashews ¼ cup unsweetened cocoa powder 1 teaspoon vanilla extract 1 Tablespoon agave nectar 1 teaspoon salt 1/2 cup unsweetened shredded coconut 2 oz dark chocolate 60-70% (chopped finely) Directions: Combine figs, cashews, cocoa powder, vanilla, agave nectar and salt in a food processor and blend until finely chopped and mixture begins to stick together. Roll mixture into tablespoon size balls. Coat balls with unsweetened coconut and sprinkle dark chocolate over top. Makes 24 balls. 1 serving = 2 chocolate fig balls 135 calories, 9 g fat, 4 g sat fat, 195 mg sodium, 4.5 g fiber, 3 g PRO Tips and Twists: Not a fan of coconut? Try rolling the bites in finely chopped dark chocolate or your favorite chopped nuts. Another twist is to roll the bites in powder sugar or dust with cocoa powder. Make a variety of flavors for your next party. Enjoy!
 2012-06-17 18:34:00  Whole Grain Waffle with Cottage Cheese and Blueberry Sauce This terrific combo has been a favorite light meal or large snack. You can easily substitute any type of berry, peach, apple or other favorite fruit. 1 whole grain waffle, toasted Makes 1 serving: 2012-06-14 07:46:13  Summer Pasta
1 Tablespoon olive oil 1 Tablespoon garlic, chopped 1 small yellow onion, chopped 2 zucchinis, sliced and quartered 1 pint cherry tomatoes, sliced in half 2 yellow peppers, 1 inch slices 16 oz can Cannellini Beans, rinsed well 6 Tablespoons Pecorino Romano cheese, grated (or parmesan cheese) pepper to taste Boil pasta according to package directions. Meanwhile, over medium high heat in large pan heat olive oil, add garlic and onions. Sauté until garlic is lightly brown. Add zucchini, tomatoes and peppers. Sauté until onions are translucent and vegetables are soft, approximately 20 minutes. Add beans to vegetables and heat through. Place pasta in a large bowl, add cheese and vegetables, and toss well. Makes 6 servings. Per serving: 370 calories, 5 g fat, 1 g sat fat, 150 mg sodium, 12 g fiber, 19 g PRO Tips and Twists:
2012-05-30 14:32:54  Frito-Lay Gluten Free Prize Pack Giveaway!!! As members of The Recipe ReDux, we are taking part in a gluten-free recipe contest sponsored by Frito-Lay. The company has generously offered to sponsor a giveaway of a Gluten-Free Prize Pack on our blog. The winner will receive a prize pack including a serving tray for chips and dip, a copy of Nicole Hunn’s Gluten-Free on a Shoestring, and one bag each of Lay’s Classic potato chips and Tostitos Scoops tortilla chips. Hurry, the contest ends June 1st!! To enter, simply leave a comment below telling us why you want to win. Please like us on Facebook and follow us on Twitter if you have not done so already :-) Good luck! Check out our contest entry recipes: 2012-05-30 12:35:32 
Roasted Cherry Tomatoes May is Celiac Awareness Month, and in its honor, Frito-Lay is sponsoring a recipe contest. As members of The Recipe ReDux we were challenged to create a gluten-free recipe using one of Frito-Lay’s gluten-free chips containing 3 simple ingredients (corn, oil and salt). This recipe is perfect for the summer and great to serve at your weekend BBQ, enjoy!
1 ¼ pounds cherry tomatoes nonstick olive oil spray 2 cloves garlic 21 Tostitos Restaurant Style Tortilla Chips 8 oz fresh mozzarella cheese basil leaves Preheat oven to 400 degrees. Grease pan with nonstick spray. Slice cherry tomatoes in half and place on pan, cut side up. In a food processor, pulse garlic cloves and tortilla chips until you achieve breadcrumb consistency. Sprinkle crumb mixture evenly over tomatoes. Roast tomatoes approximately 15 minutes until soft and beginning to shrivel on edges. Slice mozzarella cheese in thin slices and place on platter. Pile roasted tomatoes over mozzarella and garnish with basil. Can be made ahead of time and served warm or chilled. Serves 8. Per serving: 105 calories, 6.5 g fat, 3 g sat fat, 114 mg sodium, 5.5g PRO By posting this recipe I am entering a recipe contest sponsored by Frito-Lay and am eligible to win prizes associated with the contest. I was not compensated for my time.
2012-05-29 18:56:51  Vanilla “Unfried” Ice Cream with Strawberries May is Celiac Awareness Month, and in its honor, Frito-Lay is sponsoring a recipe contest. As members of The Recipe ReDux we were challenged to create a gluten-free recipe using one of Frito-Lay’s gluten-free chips containing 3 simple ingredients (corn, oil and salt). We chose to make over the infamous “Fried Ice Cream” often found in Mexican style restaurants. As a child I remember the calorie and fat laden fried ball of sticky coated ice cream doused in sugary strawberries and syrup. This much lighter recipe is super easy, fast and delicious. You can prepare it ahead of time and keep in the freezer if you are serving a crowd. 3 Tostitos Scoops tortilla chips Divide ice cream evenly among 3 Tostitos Scoops and add chopped strawberries. Serves 1 Tips and Twists: By posting this recipe we are entering a recipe contest sponsored by Frito-Lay and are eligible to win prizes associated with the contest. We were not compensated for our time.
'); // ]]> 2012-05-23 19:44:59  Artichoke Dip This recipe typically includes higher fat foods, more calories and extra sodium. We changed out the ingredients to provide our families with a healthier twist on this party favorite. We dished them out to the kids in festive, portion controlled cupcake wrappers. It was a big hit for us, I’m sure it will be for you as well.
2 (14 oz) cans artichoke hearts packed in water, drained 2 cups plain low-fat Greek Yogurt 1 cup almond cheese – mozzarella style, grated (such as Lisanatti Original Almond www.lisanatti.com) 1/4 cup mayonnaise made with olive oil
Preheat oven to 350 degrees
Puree artichoke hearts in food processor. Remove and discard any tough leaves if unable to puree. Transfer to a medium size bowl and mix in Greek yogurt, grated almond cheese and mayonnaise. Transfer and evenly spread into 9 inch round, glass pie dish. Bake in oven for approximately 30 minutes. Serve with cut-up veggies or tortilla chips.
1 serving = 2 T We were provided with product samples to use in this recipe, we were not compensated for our time. 2012-05-23 17:04:13 
Ground Turkey Kebabs We’ve spiced up the BBQ with a twist of Greek! The Mediterranean diet is a way of eating that focuses on consuming many vegetables, fruits, whole grains, olive oil, low fat dairy and lean meat. It incorporates the basics of healthy eating with traditional cooking styles of countries bordering the Mediterranean Sea. So, we’ve brought a little bit of Greece to your grill that everyone will love. Enjoy! 8 oz sliced mushrooms, rinsed and drained well 1 teaspoon extra virgin olive oil 1 cup water 1/2 cup quinoa 1 lb. ground turkey meat (93% lean or less) 1 Tablespoon enchilada sauce seasoning packet
Soak kebab skewers for at least 30 minutes in cool water. Heat olive oil in a medium size pan and sauté mushrooms until tender. Drain mushrooms in colander over sink and allow to cool. Dice mushrooms or pulse in food processor and set aside. Meanwhile in a sauce pan boil 1 cup of water, add 1/2 cup quinoa and bring back to a boil, cover, cook over medium heat for approximately 6-8 minutes or until all water is absorbed. Remove from heat, fluff, cover and let stand for 10 minutes. In a large bowl, add ground turkey, seasoning, mushrooms and quinoa and mix until well combined. Roll meat into a ball and put one on each skewer. Place skewers on a cookie sheet. Flatten each ball into a thick oval shaped patty. Makes 8 (4 oz) ground turkey kebabs. Place all kebabs in refrigerator for at least 30 minutes or overnight. Preheat grill to medium heat and lightly oil grate. Grill Kebabs on each side approximately 5 minutes or until cooked through. Serve with cut-up veggies, grilled pita and our Tzatziki-Cucumber Yogurt Dip. Delicious! Makes 8 (4 oz) portions. 1 skewer = 1 serving Nutrient Analysis per serving for ground turkey patty only 145 calories, 5 g fat, 1 g sat fat, 125 mg sodium, 2 g fiber, 14 g PRO
2012-05-19 14:58:01  Light California Roll Napoleon We are proud to be a part of The Recipe Redux, a website founded by Registered Dietitians where we will participate in a monthly recipe challenge. Each month we will makeover an existing recipe in healthier way, or invent a new one based on the "theme". This month's challenge asked us to use "little" fishes or sea vegetables. The result was a low calorie version of a sushi favorite. Our featured ingredient...roasted seaweed! 6 slices rectangular roasted seaweed snacks (like the kind by Trader Joes) Stack 2 slices of seaweed on a plate, add ½ of crab, avocado and cucumber. Repeat for second layer and top with final 2 sheets of seaweed. If desired, you may spread the wasabi mustard onto the seaweed or dip if you prefer. Makes one serving: (without soy sauce, if added will contribute additional 575mg of sodium per Tablespoon) Tips and Twists:
2012-05-11 10:44:26  Nutty Apple Cake 2 T light whipped butter Preheat oven to 350 degrees. Cream whipped butter and sugar. Add egg beaters, vanilla and diced apples. Stir to combine and set aside. Sift dry ingredients (if you cannot sift, whisk instead), and add nuts. Combine wet and dry ingredients well. Pour into a 9 inch round baking pan sprayed with nonstick cooking spray (the dough will be dense). Arrange apple slices in a circular pattern on top of dough. Bake for 40-50 minutes until toothpick comes out clean. Remove from oven and allow cake to cool. Transfer to a serving plate and sift Confectioner’s sugar on top. Serves 10. Tips and Twists: 2012-05-09 22:51:55  Verry Berry Greek Yogurt Smoothie Using Greek Yogurt in a smoothie is an excellent and natural way to add protein to a meal or snack. This recipe uses a Chobani Champions Verry Berry flavored yogurt as a base. The spinach is well hidden by the color of the blueberries so the kids will never know unless you choose to share! 1 (3.5oz cup) Chobani Champions Very Berry Greek Yogurt Place all ingredients into blender and process until smooth. Makes 2 servings: We were given product samples to use in the recipe. We were not compensated for our time. 2012-05-05 15:37:24  Strawberry French Toast 2 eggs Makes 6 servings Tips and Twists: 2012-05-01 17:21:36  Almond Joy Smoothie 1 cup Unsweetened Coconut Almond milk Serves 1 (nutrient info assumes use of Truvia) 2012-04-29 23:14:47  Mediterranean Salad with Greek Yogurt Balsamic Vinaigrette
5 oz spring mix greens 15 oz can chick peas, rinsed 1 lb heirloom tomatoes, chopped 2 cucumbers, peeled and chopped 2 oz slivered almonds 1/2 red onion, diced Add greens to a large bowl. Decorate top of greens with chick peas, tomatoes, cucumbers, almonds and red onions. Serve dressing on side.
NutritionBabes Greek Yogurt Balsamic Vinaigrette 1/4 C Extra Virgin Olive Oil Combine all ingredients into a small bowl and whisk until well combined. Makes 8 servings
2012-04-26 15:13:15  NutritionBabes Tuna Salad with Greek Yogurt 2 cans Wild Planet, Wild Albacore Tuna - no salt added with liquid (www.wildplanetfoods.com) 1/2 small red onion, peeled and diced 2 carrots peeled and diced 1/2 cup 0% Greek Yogurt
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. Mix together onions, carrots and Greek Yogurt with tuna.
Makes 4 servings 180 calories, 7.5g fat, 0.5g sat fat, 18 mg chol, 25mg sodium, 1 g fiber, 20 g protein.
Works well to blend ingredients in a food processor for a smoother salad. If using another tuna beside Wild Planet you will need 4 (5 oz) cans of Chunk White Tuna, drained and rinsed. Get creative, add chick peas, celery, tomatoes and peppers, anything goes! Pair with your favorite green salad, sliced veggies or whole grain bread.
2012-04-20 12:24:05  Chocolate Banana Smoothie 1 cup Unsweetened Vanilla Almond Milk Serves 1 2012-04-19 23:09:55  Mashed Cauliflower 1 medium head of cauliflower (florets only) 1 teaspoon chopped garlic 1/2 teaspoon salt 2 Tablespoons light cream cheese or 1/3 less fat 1/2 cup plain 0% fat Greek yogurt Scallions for garnish
Place cauliflower florets in a steamer basket over boiling water. Cover and steam until tender, approximately 15 minutes. Place cooked cauliflower in a food processor and add garlic, salt, cream cheese and Greek yogurt. Pulse several times and then process until smooth. Garnish with scallions. Serve warm. Makes 4 servings. Per serving 2012-04-17 10:12:23  NutritionBabes Strawberry Smoothie
This recipe has been a favorite of mine for a few years. It is simple, and much lower in sugar than traditional smoothie recipes. It makes a great 100 calorie afternoon snack or a quick breakfast paired with a hard-boiled egg, low fat cheese stick or one of our whole grain muffins. Play with the fruit choices to find your favorite blend.
1/4 cup plain nonfat Greek yogurt 1/2 cup unsweetened vanilla almond milk 1 cup frozen whole strawberries, unsweetened (or any frozen fruit where the serving equals approx 50 calories) 1 packet Truvia a few ice cubes, depending on your blender and how icy you like your smoothie
Add all ingredients to blender and process until smooth.
Makes 1 serving: 107 calories, 1.7g fat, 119mg Na, 3.6g fiber, 9g sugar, 7g protein
2012-04-16 20:59:05  Creamsicle Smoothie We were fortunate to be on the receiving end of samples of Chobani Champions, the first Greek yogurt made for kids. We just had to play and see what would result from some experimenting in the kitchen. The kids could not get enough of this smoothie! 1 container Chobani Champions Orange Vanilla Greek Yogurt Total recipe: We received product samples to include in this recipe, we were not compensated for our time 2012-04-10 15:47:50  Breakfast Apple Cinnamon Quinoa
Apple Mixture: In a goldtone or other similar coffee filter, rinse quinoa in cold water and thoroughly drain. In a medium saucepan with lid, combine quinoa, almond milk, cinnamon, vanilla and Truvia. Stir and heat to a boil. Cover and lower heat to a simmer for 15 minutes or until liquid is absorbed. Meanwhile, place apples in a glass or other microwave safe dish. Add water, raisins, and cinnamon. Microwave on high power for 3 minutes. Taste apple mixture to determine sweetness, add Truvia if needed. Cover apples and place in refrigerator. When quinoa is done, transfer to a bowl, cover and refrigerate. When cool, top quinoa with apple mixture, sliced almonds and a sprinkle of additional cinnamon. Makes 2 servings. Per serving (using Truvia, other sweeteners may add calories and additional sugar grams) Tips and twists: 2012-03-28 18:53:42  Avocado Deviled Eggs 6 hard boiled eggs 2 egg halves = 1 serving (without salt) Tips and Twists: 2012-03-28 18:40:58  NutritionBabes Egg Salad 8 hard boiled eggs Makes 4 servings. Tips and Twists: Egg Salad is great as a sandwich or wrap; make it whole wheat and add sliced onion, tomatoes, peppers or carrots. Pack on the veggies. Also scoop on a bed of greens and add a side of fruit. Egg Salad can fit in for any meal or snack. Enjoy! 2012-03-27 10:13:48  Spinach and Mushroom Quinoa 1 cup quinoa, pre-rinsed Combine Quinoa and chicken broth in a sauce pan. Bring the mixture to a vigorous boil and then lower the heat, cover, and simmer until quinoa is tender, about 10-15 minutes. Quinoa should be chewy with white spiral-like threads around each grain. Meanwhile, in a large saute pan heat olive oil and garlic. Add mushrooms and saute for approximately 5 minutes over medium heat. Fold in spinach and continue to mix for approximately 2 minutes or spinach is limp. Add cooked quinoa to saute pan and combine well. Serves 8. 1/2 cup (loosely packed) Per Serving:
2012-03-13 15:10:16  Broiled Salmon over Sautéed Cabbage with Turkey Bacon Salmon: 4 (4 oz) salmon fillets
Cabbage: 4 slices turkey bacon 1 Tablespoon extra virgin olive oil ¾ of a yellow onion, shredded and chopped 1 Tablespoon crushed garlic ½ head green cabbage, shredded and chopped
Preheat broil Grease broil pan with non stick spray. Add salmon fillets and broil for 5 – 7 min until cooked through or reaches an internal temperature of 145 degrees. In a large skillet, cook turkey bacon over medium high heat turning until crispy. Remove bacon and place on a plate covered with a paper towel to absorb grease. Add oil into pan of bacon drippings. Sauté onions and garlic until onions are translucent. Add cabbage and cover with a lid. Stir occasionally making sure to scrape the bottom of the pan. Dice cooked bacon and add to pan. Sauté approximately 10 – 15 minutes until cabbage is limp and translucent. Makes 4 servings Per serving 320 calories, 18g fat, 3g sat fat, 81 mg chol, 200 mg sodium, 3 g fiber, 30 g protein (salmon and cabbage) Tips and Twists: Serve this holiday alternative with a slice of our NutritionBabes Irish Soda Bread and Organic Honey Mustard on the side. 2012-03-13 14:34:30  NutritionBabes Irish Soda Bread 3 cups white whole wheat flour (preferably sifted) 1 ½ teaspoons baking soda 1 ½ teaspoons salt 1 ½ cups low-fat buttermilk ½ cup raisins Mix flour, baking soda and salt in a large bowl. Create a well in the flour and gradually add buttermilk into flour mixture. Stir liquid into flour until moistened. Add raisins and mix throughout. Knead dough in the bowl for approximately 45 seconds. Dough will be sticky. Lightly dust a cookie sheet with a small amount of flour. Place the dough on the cookie sheet and pat down top of dough. Cut a ½ inch deep “x” across the top of the dough. Bake in oven for 45 – 50 minutes. Makes 12 servings Per serving 130 calories, 5 g fat, 1 mg chol, 320 mg sodium, 3.5 g fiber, 6 g sugar, 5.5 g protein Tips and Twists If you like sweeter bread, add ¼ cup of sugar to flour mixture. This will increase the sugar content per serving to 10 g, and add an additional 15 calories. Serve a slice with your meal or spread the bread with non-fat Greek yogurt and honey for a quick breakfast or snack. 2012-02-19 19:36:51 
Roasted Beet and Pear Salad with Citrus Vinaigrette 1 cup baby spinach leaves On 2 plates spread spinach leaves on the perimeter and place tufts of the arugula in the center. On 4 sides of each plate layer an orange slice, pear slice and beet slice. If beet slices remain, chop them into small pieces and sprinkle on the center of plate. Scatter goat cheese and pecans. Divide dressing and pour evenly over salad. **Slice pear into circles without removing the seeds. Remove the center of each slice that contains any core or seeds. When you layer the salad, cover the hole in the pear by placing the beet over it. To roast beets: Scrub well, place in foil and seal foil like a packet. Place in 400 degree oven for approx 1 hour or until tender. Wait until cool enough to handle and peel. Serves 2
2012-02-17 19:53:49  Collard Green and White Bean Chicken Soup 1 T extra virgin olive oil Heat large pot with lid over medium to medium-high heat. Add olive oil and sauté garlic for approx 15-20 seconds. Add collard greens and sauté until wilted, approx 3 minutes. Add salt, then chicken broth, beans and Pecorino Romano cheese. Cover, reduce heat slightly and simmer until heated through approx 10-15 minutes. Add chicken (and noodles) and heat through. Season with salt and pepper to taste. Garnish with a sprinkle of cheese. Serves 4 (dinner portion, without noodles) This recipe is gluten free without the addition of the optional whole grain egg noodles. 2012-02-12 21:59:05 
So Easy Barramundi Nonstick cooking spray Serves 2. Tips and Twists:
2012-02-07 18:24:15 
Mashed Sweet Potatoes 4 small sweet potatoes, peeled and cut into 1 inch cubes Per serving:
2012-02-07 18:22:36 
Sautéed Asparagus and Garlic 1 bundle of asparagus (10-12 spears), sliced in bite size pieces Per serving:
2012-02-05 13:59:54 
Veggie Omelet Bites These delicious and nutritious individually portioned omelets are ideal to grab and go for busy mornings. At only 60 calories each they are a nutritional bang for your buck. Nonstick cooking spray Serves 6: Tips and Twists:
2012-01-31 13:50:48 
Strawberry Cheesecake Cheesecake: In a gallon size plastic bag, crush graham crackers. Take a Springform pan and spray bottom and sides with nonstick cooking spray. Press graham crackers into bottom of pan and set aside. In a blender or food processor add fat free cream cheese and ¼ cup of egg beaters and blend. Then add 1/3 less fat cream cheese plus ¼ cup egg beaters and blend. Then add Greek yogurt with ¼ cup egg beaters and blend. Add last ¼ cup egg beaters, sugar, 3T Truvia, and vanilla and blend until smooth. Pour mixture into Springform pan and bake at 350 degrees for 40-45 minutes. Remove from oven, spread sour cream on top and return to oven for 5-10 minutes. Remove from oven and let cool on wire rack. Cover with plastic wrap and refrigerate overnight. Topping: To serve: Serves 16
2012-01-31 13:44:12 
Chicken Cacciatore Serve over a whole grain such as whole wheat pasta, brown rice or quinoa. Serves 6
2012-01-31 13:40:13 
Panko Eggplant Parmesan 1 eggplant (approx 1 ¼ lbs) Assembly: Makes 5 servings: For a gluten-free option, choose gluten-free breadcrumbs or Quinoa flakes.
2012-01-22 20:59:00 
Winter White Chili 1 ¼ pounds lean ground turkey or chicken Heat a large pot or stock pot over medium-high heat. Add turkey/chicken and cook until no longer pink, drain, and remove from pot. Wipe out pot with paper towel or wash if necessary. Return to medium heat and add 2 tsp light olive oil. Add onions and sauté until softened, approx 5 minutes. Add chilies, oregano, cumin and cayenne. Cook stirring occasionally for approx 5 minutes. Add beans and broth, increase heat to medium high and bring to a simmer. Cook for additional 20 minutes, stirring occasionally. Add vinegar and cooked turkey/chicken and cook for additional 5 minutes. Serves 6: Tips and Twists:
2012-01-14 13:01:11 
Balsamic Chicken with Mushrooms 1 pound boneless chicken breast (either tenderloins or cut into 1 inch strips) Place flour in a gallon sized plastic bag, add chicken and shake to coat. Add 1 tsp olive oil and cooking spray to pan, sauté chicken for 3 minutes. Add garlic and turn chicken. Add mushrooms and cook for 3 minutes. Add balsamic vinegar, chicken broth and thyme. Cover and cook on medium to medium-low heat for approximately10 minutes until chicken is cooked through. Remove chicken only, raise heat to medium/high and cook uncovered for 7-10 minutes or until sauce reduces to desired consistency. Serve over brown basmati rice or other favorite whole grain. Makes 3 servings:
2012-01-11 09:01:28 
Overnight Oats with Greek Yogurt and Berries ¼ cup old fashioned oats In a bowl or container with lid, combine oats, yogurt, cinnamon, almond breeze, Truvia and vanilla extract and mix well. Mix should be slightly loose as it will thicken overnight. Add berries, cover and refrigerate overnight. In the morning add Hemp Hearts or other preferred topping and serve. 257 calories, 5.6g fat, .8g sat fat, 96mg sodium, 7.6g fiber, 13g sugar, 18g protein. Tips and Twists: You may use fresh or frozen fruit, use what is in season or rely on frozen during off peak times of the year. I prefer frozen because the extra juice produced upon defrosting adds more flavor to each bite. As some fruits are sweeter than others you may wish to sprinkle ¼-1/2 a packet of Truvia over the top of the fruit before serving. Toppings:
2011-12-30 11:17:25 
Spinach and Mushroom Quesadillas 1 T olive oil 1 red onion, thinly sliced 2 cups white mushrooms, thinly sliced 6 oz bag of Fresh baby spinach, washed 1/8 tsp kosher salt Non-stick spray 1 ½ cups reduced fat Monterey Jack cheese, shredded 12 small whole wheat flour tortillas or gluten-free corn tortillas (approx 50 calories each)
Preheat oven to 400 degrees. Add olive oil to a medium skillet and heat over medium-high heat. Add onions and sauté until translucent, approximately 5 minutes. Add mushrooms and cook until tender, approximately 10 minutes. Remove and set aside onions and mushrooms in a medium size bowl. Add spinach to the same skillet with salt and sauté over medium-high heat until just wilted. Add to bowl with the onions and mushrooms. Cover sheet pan with non-stick spray and place 6 tortillas on pan. Evenly spread mushroom spinach mixture and sprinkle 1/8 cup cheese over each. Top with another tortilla and lightly press to seal. Bake until cheese is melted and tortillas are golden brown, approximately 8-10 minutes. Slice quesadillas with pizza cutter into quarters. Serve with salsa such as Amy’s Kitchen Organic Salsa www.amys.com. Makes 12 servings 105 calories, 4 g fat, 1.5 g sat fat, 125 mg sodium, 9 g fiber, 7 g protein
2011-11-23 00:21:04 
Turkey Salad with Greek Yogurt This is a perfect way to use up the leftover Thanksgiving Day turkey. You can also substitute the grapes for other leftovers; consider cranberries, celery and carrots! Pile it onto a slice of whole wheat bread or atop some mixed greens and sliced cucumbers. Enjoy! 2 cups roasted turkey, chopped ½ cup plain non-fat Greek yogurt 10-12 red grapes, chopped ½ teaspoon fresh dill Add dash of salt and pepper Mix turkey with plain Greek Yogurt. Make sure to combine very well. (Can also use mini food processor to mix together) Add dill and grapes and combine. Makes 4 servings. Per serving:
2011-11-22 15:03:49  Roasted Brussels Sprouts with Shallots and Almonds
1 lb brussels sprouts, sliced in half Preheat oven to 350 degrees Place Brussels sprouts sliced side down on a sheet pan. Drizzle 1 Tablespoon of olive oil over Brussels sprouts with kosher salt. Roast for 15 – 20 minutes until golden brown on sliced side. Over medium heat, sauté almonds and shallots with remainder of olive oil until light brown and caramelized. Combine the Brussels sprouts with the shallots and almonds in a large bowl and serve warm. Makes 6 servings 2011-11-22 15:03:00 Apple Stuffing 2 whole wheat baguettes cut into 1 inch cubes Preheat oven to 350 degrees. Per serving: Tips and Twists: Everyone has their idea of the perfect stuffing. Some like it moist, others like it with more crunch. Our Apple Stuffing recipe can be adjusted to meet both varities. For a moister stuffing, allow to cook covered for a bit longer and additional chicken broth can be added gradually throughout baking. For a cruchier stuffing, leave uncovered when baking for a shorter time, 24-35 minutes. Both versions can enjoy additional add ons such as: nuts, cranberries, raisins or quinoa. For a gluten-free variation, try substituting 2 loaves of Canyon Bakehouse 7-Grain Bread www.canyonbakehouse.com. Leave us a comment about your variation that simply wowed your family, Happy Holidays! 2011-11-22 15:01:51
Cranberry and Apple Chutney
Cranberries are one of the few fruits truly native to North America and they are harvested in the fall generally from mid September through mid November. This makes cranberries the perfect fruit to add to your Thanksgiving or winter holiday dinners. Cranberries are rich in fiber and a good source of vitamin C and potassium. Cranberries are also one of the foods highest in antioxidants! This Chutney is so versatile, it can be served as an appetizer on a whole wheat cracker with a thin slice of brie, with the main entree in place gravy on your turkey, or for dessert over angel food cake. Best of all it can be made ahead of time and served warmed or chilled. And if there are any leftovers, serve our chutney stirred into oatmeal for breakfast...delicious!
Ingedients:
3 tablespoons raw honey
Directions:
In a large saucepan over medium heat, bring honey and water to a boil. Reduce heat to low and slowly add cranberries, apples, onions, raisins, orange juice, cinnamon and all spice. Return to a boil again and then reduce the heat and simmer uncovered for approximately 25 minutes, stirring occasionally. Serve warm or chilled.
Makes 14 servings.
1/3 cup = 1 serving:
50 calories, 0 g fat, 0 mg cholesterol, 2 mg sodium, 9 g sugar, 2 g fiber, .5 g protein
Tips and Twists:
Another great addition to our chutney would be nuts. Choose your favorite, we love pecans, walnuts or toasted almonds. Get creative and add more protein and fiber by adding quinoa. Mixing in cooked quinoa is another secret of ours. Leave us a comment of your suggestions. We look forward to hearing from you!
2011-11-22 14:50:51 
Stuffed Mushrooms 12 whole mushrooms Preheat oven to 350 degrees.
2011-11-15 23:51:04  Wild Blueberry Crisp
The aroma of this blueberry crisp baking in the oven will bring your family running! Little do they know it’s packed with antioxidants, fiber and protein! Enjoy! 6 cups frozen wild blueberries Pre-heat oven to 375 degrees. Mix blueberries and honey in a large bowl and pour in a 9 inch diameter pie dish or 11 x 7 baking pan. Combine white whole wheat flour, oats, brown sugar, cinnamon and nutmeg in a medium bowl. Mix well, and then gradually fold in light butter until crumbly. Spread flour mixture evenly over berries. Bake for 40 minutes or until berries are bubbling and topping is golden. Serve warm and top each serving with 2 T vanilla Greek yogurt. Serves 12. 120 calories, 2.5 g fat (1 g sat fat, .5 g poly fat, 1.5 g mono fat) 2.5 mg cholesterol, 40 mg sodium, 4 g fiber, 10 g sugar, 4 g protein
2011-11-13 13:11:12 
Wild Blueberry and Greek Yogurt Smoothie
Smoothies make a great “on the go” meal, especially for the busy individual who never has time for breakfast. Need to feed your kids before a sports activity or running to the gym after work and you’re dragging? This antioxidant, fiber and protein packed smoothie is perfect for a boost of energy that lasts until dinner. Enjoy!
1 cup non-fat plain Greek Yogurt 1 cup frozen wild blueberries 2 teaspoons raw honey Combine all ingredients in a blender. Mix well until well blended and smooth. If consistency is too thick add skim milk or plain soy milk to thin. Makes 1 serving (12 oz) 2011-11-12 16:10:43 
Ginger-Honey Salmon 4 (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 4. 350 calories, 10 g fat (1.5 g sat fat, 2 g poly fat, 4.5 g mono fat) 70 mg chol 200 mg sodium, 24 g protein
2011-11-10 22:49:18 
Chicken Noodle Soup This is a fabulous recipe to double or triple and keep on hand! I love to triple this recipe when I have time on a Sunday afternoon. I then have extra stock and chicken for recipes during the week. The chicken is great thrown in soups or salads as well as for chicken salad sandwiches for the kid’s lunchboxes! Enjoy! Stock ingredients: 1 (4-5 pound) roasting chicken Ingredients to serve soup: 1 ½ cups carrots, sliced ½ inch thick Combine chicken, carrots, celery, onions, dill, mushrooms and salt in a large stockpot. Add 3 quarts of water and bring to a boil. Once boiling, lower heat and simmer for 1 hour. Pull out chicken from stockpot, remove meat and place in sealed container in refrigerator. Return the carcass of the chicken back to the stockpot and continue to simmer up to 3 hours uncovered. Strain all of the contents of the pot through a colander. Place stock in small containers to cool and place in refrigerator. Allow stock to cool over night. Remove surface fat in the morning. Your stock is now ready! To serve the soup, heat the stock in a large pot with carrots, celery, dill and noodles. Dice reserved chicken, approximately 1 ½ cups, and add to stock. Simmer over low heat approximately 10 minutes or until vegetables and noodles are tender. Makes 6 servings. Tips and Twists: Making this stock ahead of time and freezing it in small containers is a great way to have a quick week day meal! It’s also good to have on hand in the freezer when a cold takes you by surprise. The extra chicken from the reserved roaster is also great for chicken salad! Check out our Chicken Salad recipe with Greek Yogurt!
2011-10-28 22:25:48 
NutritionBabes Chicken Marsala The traditional version of this dish is delicious, but a little lacking in color. We have spruced up the beauty and the nutrition with added sundried tomatoes and asparagus. Whole grain flour and bread crumbs add extra fiber. We served this dish on a bed of quinoa with pine nuts. Pick your favorite whole grain side: brown rice, whole wheat couscous, quinoa or whole wheat pasta and enjoy! 1 ½ pounds chicken breast (thinly sliced or pounded to even thickness) Season flour with black pepper, dredge chicken in flour. Heat large pan sprayed with nonstick spray and 2 tsp olive oil on medium-high heat. Sauté chicken for approximately 5 minutes. When bottom side is browned, turn and add mushrooms. Cook for about 3 minutes until second side of chicken is browned. Heat cup of water in microwave for 1 minute, add broth packets and stir. Add wine to broth and pour into pan. Simmer for 2 minutes. Add sundried tomatoes and chopped asparagus, and gently combine. Remove pan from heat and transfer contents to a baking dish and top with breadcrumbs. Bake in preheated 325 degree oven for approx 25 minutes. Serve over quinoa or other favorite whole grain side dish. Serves 4. 306 calories, 8g fat, .7g sat fat, 453mg sodium, 4g fiber, 4g sugar, 42g protein (Chicken Marsala only, side dish is extra)
2011-10-18 10:12:53  Pumpkin Chocolate Chip Mini Muffins
2 cups pumpkin puree Makes 36 mini muffins. 1 muffin = 1 serving
2011-10-14 20:12:22  Wheat Berry Veggie Salad with Citrus Vinaigrette This recipe is very fresh and light. It pairs well with any barbecue meats or seafood, and can be made into a rounded meal by adding diced chicken, shrimp, tofu or other protein source. 2 ½ cups low sodium chicken broth Dressing: In a medium saucepan, heat broth and wheat berries to a boil. Cover and reduce heat to low, following directions on the package determine cooking time* . When tender, drain and rinse with cold water. Drain well and set aside. While wheat berries are cooking, heat oven (or large toaster oven) to 450F. Spray baking pan with nonstick spray and spread out corn. Sprinkle with 1/8 tsp Kosher salt, and bake for 12-15 mins. Remove from oven and set aside. In a large mixing bowl combine wheat berries, corn, spinach, tomatoes and chopped onion. In a small bowl combine dressing ingredients and whisk well until blended. Pour over salad and gently mix until well combined. Let stand at least 15 minutes to allow flavors to develop. Makes 8 servings: *depending on the brand of wheat berries you purchase, the cooking time will vary greatly. Nature’s Earthly Choice (www.earthlychoice.com) is parboiled and will only require 15 minutes to cook. Some brands can take over an hour and up to 2 hours. 2011-09-24 19:33:19 
NutritionBabes Noodle Pudding NutritionBabes Noodle Pudding is much lower in calories, fat and cholesterol than a traditional noodle pudding. It's a sweet addition to any holiday meal or other celebration. Always a crowd pleaser and simple to prepare, it will become a family favorite. Enjoy!
8oz dry wide high fiber egg noodles or other whole grain egg noodles Spray a 9x13 glass or Corningware pan with nonstick cooking spray and set aside. Cook noodles to lower end of cooking range on package directions. Meanwhile, preheat oven to 400 degrees. Drain noodles and transfer to a large bowl. Add butter and sugar, stir until well combined. Add remaining ingredients except cinnamon and combine well. Pour mixture into pan and sprinkle top heavily with cinnamon. Bake for 15 minutes at 400F and then lower temperature to 325F and bake for 1 hour. Remove from oven and let set for 5-10 minutes. Cut into 24 pieces. Makes 24 servings: 149 calories, 1g fat, .5g sat fat, 4mg chol, 127mg sodium, 2g fiber, 13g sugar, 8g protein
Tips and Twists: You can add different dried fruits to change the flavor. Apricots, dates, pineapple or other favorites work well. If you wish to lower the sugar content even further, you can replace 2 teaspoons with one packet of Truvia or stevia.
2011-09-20 23:53:38 
Italian Meatballs
Italian Meatballs are great to make on the weekends when more time is available and to serve them all week long in many different meals. Our healthier version of Italian Meatballs will impress you with their fabulous taste.
1 pound lean ground beef (preferably grass fed) Preheat oven to 350 degrees Combine all ingredients, except marinara sauce, in a large bowl and mix well. Heat the marinara sauce on stove top over medium-low heat. Roll ground beef mixture into 24, 1 inch balls. Place meatballs on a broiler pan sprayed with nonstick spray. Broil 4 inches away from heat until cooked through, approximately 10 minutes. (internal temperature of 165 degrees) Add meatballs to sauce, cover and cook approximately 10 minutes. Serve with your favorite whole-wheat pasta, as an appetizer or on a mini whole-wheat bun for the perfect slider. Enjoy!
2011-09-18 19:37:15 
NutritionBabes Fruit and Nut Granola Bars Our Fruit and Nut Granola Bars are a super easy way to enjoy a quick, natural and healthy snack. These tasty bars are low in sugar and sodium, and contain heart healthy fats from the flax seeds, nuts and sunflower seeds. Play around with them and find your favorite flavor combination. 1 cup old-fashioned oats Preheat oven to 350 degrees. Coat an 8x8 or 9x9 square pan with non-stick cooking spray and set aside. On a baking sheet (preferably with a rim) combine oats, sunflower seeds, flaxseed and puffed wheat. Bake for about 3 minutes, then add pecans and bake additional 2-3 minutes . Watch closely, the nuts will burn if overcooked! Remove from oven and place in a large bowl. Add raisins, toss, and set aside. In a small saucepan, combine almond butter, honey, vanilla, and salt. Cook over medium low heat while stirring gently until bubbly, about 3-5 minutes. Remove from heat and pour almond butter mixture over oat mixture. Stir well with a large spoon or spatula until thoroughly combined. Transfer to square pan and use very firm pressure to press flat with spatula. Once flat and even, sprinkle 1 T of mini chocolate chips and press into top. Refrigerate until cool and firm, at least several hours to overnight. Cut into 16 bars and store in refrigerator in a baggie or container with lid. Makes 16 servings: Per bar: 97 calories, 5g fat, 0 chol, 7g sugar, 1.5g fiber, 65mg sodium, 2.3g protein Tips and Twists: One of the best things about these bars is their versatility. You can use any type of nuts; think almonds, walnuts, cashews or pistachios. Almost any dried fruit works well too. Cherries, dates, cranberries, apricots…use your imagination. The level of sweetness can easily increase or decrease based on the amount of fruit, honey, or other sweetener you prefer. You can also substitute Hemp Hearts for the flaxseed to provide some extra protein and omega 3's.
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 Tablespoon sugar 2 teaspoons baking powder 1/4 teaspoon salt 1/2 teaspoon pure vanilla extract 1 egg 1 1/4 cups skim milk 2 Tablespoons 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
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 We were given product samples to use in this recipe. We were not compensated for our time. 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 Tablespoons canola oil
3/4 teaspoon vanilla extract
1/2 cup unsweetened applesauce
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
We received product samples to include in this recipe. We were not compensated for our time.
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
We received product samples to use in this recipe. We were not compensated for our time. 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 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
We were provided with product samples to include in this recipe, we were not compensated for our time.
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 Tablespoon Tahini paste 1/2 teaspoon salt 1/2 teaspoon black pepper 1/4 cup extra virgin olive oil (1/2 teaspoon 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 Falafel Chips (spicy or original)
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 Tablespoons 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.
2011-08-04 22:45:58  Tzatziki - Cucumber 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 low-fat Greek Yogurt 1 cucumber, peeled, seeded and diced (place cucumber on paper towels to strain water prior to mixing with ingredients) 1 Tablespoon extra virgin olive oil 1 teaspoon red wine vinegar 1 teaspoon crushed garlic 2 Tablespoons lemon juice (1 lemon) 2 Tablespoons fresh dill, chopped 1 teaspoon salt
Mix all ingredients. Chill for at least 2 hours and garnish with dill sprigs prior to serving. Serve with our Ground Turkey Kebabs, Crab Cakes or as a starter with warm pita. 1 serving = 3 Tablespoons 30 calories, 1.5g fat, 0.5g sat fat, 2 mg chol, 165 mg sodium, 3 g Protein
2011-08-04 22:39:58  Baked Crab Cakes
1 pound lump crab meat 3/4 cup whole wheat bread crumbs 1 teaspoon Worcestershire sauce 2 Tablespoons lemon juice ( 1 lemon) 1 teaspoon 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
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 Tablespoon Extra Virgin Olive Oil 1 Tablespoon nonfat Greek yogurt 2 Tablespoons 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.
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!
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.
2011-06-28 17:40:08  Grilled Peaches and Frozen Yogurt 4 peaches, firm and ripe Preheat grill to medium-high and grease well. Slice peaches in half and twist halves away from pit. Remove and discard 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 1 half with 1/4 cup of frozen yogurt. Garnish with fresh mint if desired.
Serves 8 1 peach half with 1/4 cup frozen yogurt = 1 serving
Tips and Twists: Place the frozen yogurt 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!
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! 2011-06-14 14:31:32 
Wheat Berries with Roasted Tomatoes and Carrots
1 cup wheat berries (peferably a brand that has been parboiled) 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!
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 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! 2011-06-14 14:28:08  Apple, Cinnamon and Walnut Oatmeal 1 ¾ cup water 3/4 cup rolled oats (gluten free oats if needed) 1 apple, cored and chopped 2 tablespoons walnuts, chopped 1 teaspoon cinnamon (gluten-free ground cinnamon if following a gluten-free diet) 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
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!
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 tablespoons olive oil 2 tablespoons white wine vinegar 1 teaspoon garlic, minced 1 tablespoon honey mustard (such as Annie's Organic Honey Mustard www.annies.com) 1 teaspoon lemon juic 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! 2011-06-01 23:27:19  Mediterranean Mussels 1 pint cherry tomatoes 1/8 teaspoon kosher salt 2 Tablespoons olive oil 2 teaspoons garlic crushed 1 small yellow onion, chopped 2 Tablespoons basil, diced 2 Tablespoons 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. 2011-06-01 23:26:00  Grilled Eggplant with Goat Cheese 1 eggplant, sliced 1/2 inch thick 1 Tablespoon olive oil 1/8 teaspoon 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 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 Tablespoons olive oil ¼ teaspoon kosher salt ¼ teaspoon 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!
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, preferably grass fed) 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:
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! 3 Tablespoons olive oil, separated Makes 6 servings 1 serving = 2 cups Tips and Twists 2011-05-15 18:59:46  NutritionBabes Balsamic Dressing ¼ cup balsamic vinegar 3 teaspoons honey mustard 2 teaspoons garlic, crushed ¼ teaspoon pepper 1/8 teaspoon salt 2 Tablespoons 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, 1.5 g Sugar
2011-05-15 18:57:34  Arugula and Asparagus Salad 16 asparagus spears 1/2 teaspoon olive oil 1/8 teaspoon 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
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.
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. 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.
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! 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 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 ¼ cup grated parmesan cheese 3 cups reduced fat shredded mozzarella cheese 2 (25 oz) jars of tomato sauce
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. And as mentioned before, get creative and add your own variety of vegetables. They will all taste amazing!
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 Greek yogurt Makes 1 serving
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!
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: 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.
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. 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: For a gluten free option, serve over 1 cup gluten free pasta, quinoa, brown rice or other favorite gluten free grain.
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! 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. 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 and discard remainder of marinade. Place Salmon on greased pan. Broil 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
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. 2011-02-07 18:17:16 
Fruit and Oatmeal Breakfast Parfait 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. While fresh is best, frozen berries also work well in 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 or Kashi Go Lean Crunch. 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: GLUTEN FREE OPTION: Use gluten free oats and almonds instead of the Kashi Go Lean cereal. 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.
2011-02-05 22:01:52  NutritionBabes Lemon Oatmeal Squares
2 Tablespoons unsalted butter 2 Tablespoons 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 Tablespoons 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 Tablespoons 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
2011-02-01 18:16:32  Sweet Potato Fries 8 large sweet potatoes ½ teaspoon Kosher salt ½ teaspoon fresh ground pepper 2 Tablespoons 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. 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 teaspoon paprika Dash of hot sauce Blue Cheese Dressing ½ cup low fat or light sour cream ½ cup 0% fat plain Greek yogurt 1 teaspoon agave nectar 1 teaspoon apple cider vinegar 2 Tablespoons 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.
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.
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.
2011-01-31 21:59:37  NutritionBabes Guacamole 4 ripe avocados 1/2 teaspoon 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. 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
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, flatbread or whole wheat tortilla Lay the lavash or tortilla out on a plate or baking tray. Serves 1 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.
2011-01-05 21:38:25  Turkey Chili with Guacamole Chili is ago-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 alsoincludes a good amount of monounsaturated fat and keeps the saturated fat content low. 4 Tablespoons olive oil 1 small onion, diced 2 Tablespoons minced garlic 1 green pepper, diced 1 ¼ pounds lean ground turkey 3 Tablespoons chili powder 2 Tablespoons 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 mixtureto vegetables. Add beef broth, diced tomatoes, and beans. Simmer on stove top for at least 60 minutes or cook on high for 3-4 hours or low for 8-10 hours in a Crockpot. Guacamole Recipe ¼ teaspoon 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 Tablespoon on chili. 14 (8 oz) servings of Chili with 1 Tablespoon of guacamole each 390 calories, 10g fat, 2g sat fat, 3.5g mono fat, 40 mg chol, 300 mg sodium, 13g fiber, 4g sugar, 26.5g Protein
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 substitute instead of whole eggs. Use unsweetened strawberry, blueberry, or cinnamon applesauce to change up the flavor.
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! You can also bake them into squares by pouring the mix into a 9x9 brownie pan and baking for 35-40 minutes or until a toothpick inserted in center comes out clean. Cool and cut into 16 squares.
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
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 teaspoon baking soda ½ teaspoon 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 teaspoon vanilla ½ cup nonfat egg substitute 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 substitute. 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!
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 (gluten free) 1 tsp. baking powder (gluten free) 1 tsp. cinnamon ½ tsp. salt ½ cup skim milk ½ cup 0% nonfat Greek yogurt ¼ cup egg substitute 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!
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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