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| Breakfast (37) | 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:
2013-04-22 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.
2013-04-01 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. 2013-01-05 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:
2012-11-16 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. 2012-10-21 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 2012-09-14 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: 2012-08-16 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: 2012-07-24 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: 2012-07-09 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: 2012-06-17 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: 2012-05-09 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) 2012-04-20 12:24:05  Chocolate Banana Smoothie 1 cup Unsweetened Vanilla Almond Milk Serves 1 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: 2012-03-13 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. 2012-02-05 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:
2012-01-11 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:
2011-11-13 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) 2011-10-18 10:12:53  Pumpkin Chocolate Chip Mini Muffins
2 cups pumpkin puree Makes 36 mini muffins. 1 muffin = 1 serving
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
2011-06-14 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
2011-05-04 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! 2011-02-07 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.
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.
2010-12-18 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!
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