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| Gluten Free (78) | 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 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. 2013-01-29 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: 2013-01-05 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:
2012-11-21 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
2012-10-18 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.
2012-10-04 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.
2012-09-06 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.
2012-07-13 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: 2012-06-27 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. 2012-05-30 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.
2012-05-23 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
2012-05-09 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. 2012-05-01 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.
2012-04-19 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! 2012-02-07 18:22:36 
Sautéed Asparagus and Garlic 1 bundle of asparagus (10-12 spears), sliced in bite size pieces Per serving:
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:
2012-01-11 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:
2011-11-23 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 15:01:51 
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!
2011-11-13 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
2011-08-11 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 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!
2011-06-28 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 14:29:44  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!
2011-05-24 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.
2011-05-03 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! 2011-04-15 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.
2011-02-25 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.
2011-02-01 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
2011-01-05 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
2010-12-23 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
2010-12-18 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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