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| Holiday (19) | 2013-05-23 01:01:22 
Dill Citrus Salmon When I think about fast food, this is one dish that always comes to mind. I purchase my salmon at a ”big box store” on the weekend, cut off the amount I would need within the next couple of days and freeze the rest for another night. I know after a long day of work, I can make this dinner in 30 minutes or less. This recipe is healthy, simple and fast. Pair it with mashed sweet potatoes and garlic broccoli. Want to see how simple this recipe really is? Watch the NutritionBabes make their Dill Citrus Salmon. Enjoy! Ingredients: Directions:
Tips and Twists:
2013-01-29 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.
2012-11-21 18:07:42 
Roasted Parsnip & Carrot Soup Thanksgiving is by far my favorite holiday, as well as my family’s. My mother hosted Thanksgiving dinner for over 40 years until I took it over after I was married. I learned to love to cook from my mother and she taught me that the fewest ingredients are best. She always filled our table with fresh, colorful vegetable dishes where you could actually see and taste the vegetables. They weren’t covered with marshmallows or mixed with cheese. My mother’s recipes typically included all or some of the following: olive oil, onions, garlic, salt and pepper, and most of these dishes were typically roasted. The smell of caramelized vegetables in the oven always brought us running. Many of these roasted vegetables were pureed into soup. Whatever combination served that year always tasted fabulous! For many years, the soup was served as an appetizer, but we found we could never get enough. We now serve this family favorite along with the other sides in larger bowls…it’s that good! This recipe was created for The Recipe Redux, a website founded by Registered Dietitians where we will participate in a monthly recipe challenge. Each month we will makeover an existing recipe in a healthier way, or invent a new one based on the “theme”. This month’s theme is “Vintage Side Dishes”. Ingredients: 2 pounds parsnips, peeled and cut into 1 inch slices 2 pounds carrots, peeled and cut into 1 inch slices 1 large yellow onion, chopped 2 Tablespoons olive oil 1 teaspoon kosher salt 8 cups low sodium chicken stock, plus additional to thin to desired consistency olive oil non-stick spray
Directions: Spray sheet pan with nonstick spray. Place parsnips, carrots and onions on sheet pan and toss in olive oil and kosher salt. Roast vegetables for approximately 35 – 40 minutes, turning half way through, and allowing them to become tender and caramelize. Onions should be translucent. Remove from oven when done. In a food processor or small blender, puree vegetables in small batches while slowly adding chicken broth. An immersion blender is another option as well. Once pureed, pour soup into a stockpot and simmer until heated through. Makes 10 servings. Per serving: 124 calories, 2.5 g fat, 0 mg chol, 312 mg sodium, 6 g fiber, 4 g protein
2012-11-16 20:06:41  Apple Walnut Crepes
It’s Recipe Redux time again. The Southeast Dairy Association, sponsor of this month’s recipe contest, wants consumers to know that lactose-free milk is real milk without the lactose (the milk sugar naturally occurring in milk) and offers the same nine essential nutrients as regular milk. Lactose-free milk is made when a lactase enzyme is added to real milk, breaking down lactose into simple sugars (glucose and galactose). The resulting milk contains about 0.25g of lactose per 100mL, compared to 4 - 6g of lactose in regular milk. In the “Festively Lactose-Free” recipe contest, The Recipe ReDux members are challenged to create festive, lactose-free appetizers, entrees and/or desserts that use lactose-free (cow’s) milk. As our contest entry, we created Apple Walnut Crepes. They are a delicious and healthy alternative to an apple pie. These crepes are amazingly versatile and can be enjoyed with both savory and sweet fillings. Follow the recipe below or simply make a batch of crepes and set them up as a “stuff your own crepe bar”. Set out different fruits such as berries and sliced bananas. Stuff them with vanilla Greek yogurt or top them with a little dairy-free whipped topping. The possibilities are endless. Enjoy!!! Crepes: ⅔ cup white whole wheat flour Filling: To make the crepes: Add flour and salt to a bowl and gently whisk to combine. In a separate bowl add milk, oil and egg whites and whisk to combine. Slowly add dry ingredients to wet and whisk until well blended. Heat a small omelet pan on medium to medium high heat. Spray with cooking spray. Pour a thin layer of batter into hot pan and tilt pan to spread. When edges begin to crisp, flip crepe and cook until lightly browned. Repeat for remainder of batter, should make approximately 12 crepes. Place crepe on a plate and add ¼-⅓ cup apple mixture. Fold over top and sprinkle lightly with powdered sugar to garnish. Makes 12 serving Tips and Twists: By posting this recipe I am entering a recipe contest sponsored by the Southeast Dairy Association. I am eligible to win prizes associated with the contest. I was not compensated for my time. 2012-10-04 21:07:55 
Chocolate Halloween Pudding…with a Healthy Twist! This is a great treat for kids and adults. No one will know it's actually filled with lots of goodness! Top it with a Halloween ghost and watch the kids scream for more...! 1 cup of Vanilla Greek non-fat yogurt ½ cup fat free milk ¼ cup cocoa powder ½ avocado 1 ripe banana 3 Tablespoons honey 3/4 cup TruWhip Topping
Combine all ingredients (except TruWhip topping) in a blender. Evenly fill 5 ramekins with pudding, cover with plastic wrap and chill inrefrigerator for at least 1 hour. When ready to serve, top with 2 Tablespoons of TruWhip and add 2 chocolate chips for eyes of ghost. Makes 5 servings. 150 calories, 5g fat, 160 mg sodium, 7g fiber, 4g Pro
2012-10-04 20:44:46 
Peanut Butter & Chocolate Chip Popcorn Balls
5 cups air popped corn 3 Tablespoons honey 4 Tablespoons natural peanut butter, creamy (at room temperature) 3 Tablespoons mini chocolate chips, semi-sweet
Place popped corn in a large bowl. In a small bowl, fill with ice and add water, set aside. In a small saucepan, add honey and peanut butter. Over medium-high heat, stir mixture until bubbling. Pour honey/peanut butter mixture over popcorn as well as chocolate chips and combine well with a spatula. Dip hands in ice water and roll popcorn into 2-inch balls. Place hands in ice water between rolling each ball. If popcorn ball becomes fragile, repeat by placing hands in ice water and reshape. Place all balls on sheet pan covered in parchment paper. Let each ball cool before wrapping in plastic wrap to store. Enjoy! Makes 10 popcorn balls.
1 servings = 1 (2 inch) popcorn ball
90 calories, 5g fat, 1.5g sat fat, 1g polyunsat fat, 1.5g monounsat fat, 21mg sodium, 1g fiber, 2g protein
Tips and Twists: Get creative and add dried fruit or nuts. You can also substitute raw agave nectar for honey or almond butter for peanut butter.
2012-10-03 18:10:07  Pumpkin Pie Squares
Preheat oven to 350F. Crush graham crackers in a plastic bag with the back of a spoon or rolling pin. Spray a 9x9 brownie pan with cooking spray, and cover bottom with crushed grahams. In a large bowl combine pumpkin and pumpkin pie spice. Make sure they are very well blended to avoid clumps of spice in the final product. Add Truvia and egg whites, stirring in between ingredients. Add evaporated milk and whisk well. Pour liquid mixture evenly over grahams and bake for 40-45 minutes or until toothpick comes out clean. Let cool and serve warm, or refrigerate and serve cold. To decorate, place yogurt in a sandwich size plastic bag and cut off the corner. Gently squeeze to create pumpkin shape. Makes 9 squares: Tips and Twists:
2012-05-30 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.
2012-03-13 15:10:16  Broiled Salmon over Sautéed Cabbage with Turkey Bacon Salmon: 4 (4 oz) salmon fillets
Cabbage: 4 slices turkey bacon 1 Tablespoon extra virgin olive oil ¾ of a yellow onion, shredded and chopped 1 Tablespoon crushed garlic ½ head green cabbage, shredded and chopped
Preheat broil Grease broil pan with non stick spray. Add salmon fillets and broil for 5 – 7 min until cooked through or reaches an internal temperature of 145 degrees. In a large skillet, cook turkey bacon over medium high heat turning until crispy. Remove bacon and place on a plate covered with a paper towel to absorb grease. Add oil into pan of bacon drippings. Sauté onions and garlic until onions are translucent. Add cabbage and cover with a lid. Stir occasionally making sure to scrape the bottom of the pan. Dice cooked bacon and add to pan. Sauté approximately 10 – 15 minutes until cabbage is limp and translucent. Makes 4 servings Per serving 320 calories, 18g fat, 3g sat fat, 81 mg chol, 200 mg sodium, 3 g fiber, 30 g protein (salmon and cabbage) Tips and Twists: Serve this holiday alternative with a slice of our NutritionBabes Irish Soda Bread and Organic Honey Mustard on the side. 2012-03-13 14:34:30  NutritionBabes Irish Soda Bread 3 cups white whole wheat flour (preferably sifted) 1 ½ teaspoons baking soda 1 ½ teaspoons salt 1 ½ cups low-fat buttermilk ½ cup raisins Mix flour, baking soda and salt in a large bowl. Create a well in the flour and gradually add buttermilk into flour mixture. Stir liquid into flour until moistened. Add raisins and mix throughout. Knead dough in the bowl for approximately 45 seconds. Dough will be sticky. Lightly dust a cookie sheet with a small amount of flour. Place the dough on the cookie sheet and pat down top of dough. Cut a ½ inch deep “x” across the top of the dough. Bake in oven for 45 – 50 minutes. Makes 12 servings Per serving 130 calories, 5 g fat, 1 mg chol, 320 mg sodium, 3.5 g fiber, 6 g sugar, 5.5 g protein Tips and Twists If you like sweeter bread, add ¼ cup of sugar to flour mixture. This will increase the sugar content per serving to 10 g, and add an additional 15 calories. Serve a slice with your meal or spread the bread with non-fat Greek yogurt and honey for a quick breakfast or snack. 2012-02-19 19:36:51 
Roasted Beet and Pear Salad with Citrus Vinaigrette 1 cup baby spinach leaves On 2 plates spread spinach leaves on the perimeter and place tufts of the arugula in the center. On 4 sides of each plate layer an orange slice, pear slice and beet slice. If beet slices remain, chop them into small pieces and sprinkle on the center of plate. Scatter goat cheese and pecans. Divide dressing and pour evenly over salad. **Slice pear into circles without removing the seeds. Remove the center of each slice that contains any core or seeds. When you layer the salad, cover the hole in the pear by placing the beet over it. To roast beets: Scrub well, place in foil and seal foil like a packet. Place in 400 degree oven for approx 1 hour or until tender. Wait until cool enough to handle and peel. Serves 2
2012-01-31 13:44:12 
Chicken Cacciatore Serve over a whole grain such as whole wheat pasta, brown rice or quinoa. Serves 6
2011-11-22 15:03:00  Apple Stuffing 2 whole wheat baguettes cut into 1 inch cubes Preheat oven to 350 degrees. Per serving: Tips and Twists: Everyone has their idea of the perfect stuffing. Some like it moist, others like it with more crunch. Our Apple Stuffing recipe can be adjusted to meet both varities. For a moister stuffing, allow to cook covered for a bit longer and additional chicken broth can be added gradually throughout baking. For a cruchier stuffing, leave uncovered when baking for a shorter time, 24-35 minutes. Both versions can enjoy additional add ons such as: nuts, cranberries, raisins or quinoa. For a gluten-free variation, try substituting 2 loaves of Canyon Bakehouse 7-Grain Bread www.canyonbakehouse.com. Leave us a comment about your variation that simply wowed your family, Happy Holidays! 2011-11-22 15:01:51 
Cranberry and Apple Chutney
Cranberries are one of the few fruits truly native to North America and they are harvested in the fall generally from mid September through mid November. This makes cranberries the perfect fruit to add to your Thanksgiving or winter holiday dinners. Cranberries are rich in fiber and a good source of vitamin C and potassium. Cranberries are also one of the foods highest in antioxidants! This Chutney is so versatile, it can be served as an appetizer on a whole wheat cracker with a thin slice of brie, with the main entree in place gravy on your turkey, or for dessert over angel food cake. Best of all it can be made ahead of time and served warmed or chilled. And if there are any leftovers, serve our chutney stirred into oatmeal for breakfast...delicious!
Ingedients:
3 tablespoons raw honey
Directions:
In a large saucepan over medium heat, bring honey and water to a boil. Reduce heat to low and slowly add cranberries, apples, onions, raisins, orange juice, cinnamon and all spice. Return to a boil again and then reduce the heat and simmer uncovered for approximately 25 minutes, stirring occasionally. Serve warm or chilled.
Makes 14 servings.
1/3 cup = 1 serving:
50 calories, 0 g fat, 0 mg cholesterol, 2 mg sodium, 9 g sugar, 2 g fiber, .5 g protein
Tips and Twists:
Another great addition to our chutney would be nuts. Choose your favorite, we love pecans, walnuts or toasted almonds. Get creative and add more protein and fiber by adding quinoa. Mixing in cooked quinoa is another secret of ours. Leave us a comment of your suggestions. We look forward to hearing from you!
2011-11-15 23:51:04  Wild Blueberry Crisp
The aroma of this blueberry crisp baking in the oven will bring your family running! Little do they know it’s packed with antioxidants, fiber and protein! Enjoy! 6 cups frozen wild blueberries Pre-heat oven to 375 degrees. Mix blueberries and honey in a large bowl and pour in a 9 inch diameter pie dish or 11 x 7 baking pan. Combine white whole wheat flour, oats, brown sugar, cinnamon and nutmeg in a medium bowl. Mix well, and then gradually fold in light butter until crumbly. Spread flour mixture evenly over berries. Bake for 40 minutes or until berries are bubbling and topping is golden. Serve warm and top each serving with 2 T vanilla Greek yogurt. Serves 12. 120 calories, 2.5 g fat (1 g sat fat, .5 g poly fat, 1.5 g mono fat) 2.5 mg cholesterol, 40 mg sodium, 4 g fiber, 10 g sugar, 4 g protein
2011-11-12 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
2011-10-18 10:12:53  Pumpkin Chocolate Chip Mini Muffins
2 cups pumpkin puree Makes 36 mini muffins. 1 muffin = 1 serving
2011-09-24 19:33:19 
NutritionBabes Noodle Pudding NutritionBabes Noodle Pudding is much lower in calories, fat and cholesterol than a traditional noodle pudding. It's a sweet addition to any holiday meal or other celebration. Always a crowd pleaser and simple to prepare, it will become a family favorite. Enjoy!
8oz dry wide high fiber egg noodles or other whole grain egg noodles Spray a 9x13 glass or Corningware pan with nonstick cooking spray and set aside. Cook noodles to lower end of cooking range on package directions. Meanwhile, preheat oven to 400 degrees. Drain noodles and transfer to a large bowl. Add butter and sugar, stir until well combined. Add remaining ingredients except cinnamon and combine well. Pour mixture into pan and sprinkle top heavily with cinnamon. Bake for 15 minutes at 400F and then lower temperature to 325F and bake for 1 hour. Remove from oven and let set for 5-10 minutes. Cut into 24 pieces. Makes 24 servings: 149 calories, 1g fat, .5g sat fat, 4mg chol, 127mg sodium, 2g fiber, 13g sugar, 8g protein
Tips and Twists: You can add different dried fruits to change the flavor. Apricots, dates, pineapple or other favorites work well. If you wish to lower the sugar content even further, you can replace 2 teaspoons with one packet of Truvia or stevia.
2011-05-24 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 |
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