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| Low Sodium (43) | 2013-06-07 21:06:31  Chocolate, Cherry, Pistachio Granola Bars Disclosure: By posting this recipe I am entering a recipe contest sponsored by National Honey Board and am eligible to win prizes associated with the contest. I received a gift card to offset the expense of my ingredients. This month, The National Honey Board is challenging Recipe Reduxers to develop creative ways to use honey! Here is a list of fabulous tidbits about honey: · With more than 300 varietals in the United States, honey adds its own unique flavor profile to every recipe. Check out honeylocator.com to learn more. Ingredients: 1 cup old-fashioned oats (preferably gluten free) Directions: On a baking sheet (preferably with a rim) combine oats, cereal, sunflower seeds and flaxseed. Bake for about 3 minutes, then add pistachios and bake additional 2-3 minutes. Watch closely, the nuts will burn if overcooked! Remove from oven and place in a large bowl. Add cherries, toss, and set aside. In a small saucepan, combine almond butter, honey, vanilla, and salt. Cook over medium-low heat while stirring gently until bubbly, about 3-5 minutes. Remove from heat and pour almond butter mixture over oat mixture. Stir well with a large spoon or spatula until thoroughly combined. Transfer to square pan, spray spatula with cooking spray and press mixture flat with firm pressure. Once flat and even, sprinkle mini chocolate chips and gently press into top with spatula. Refrigerate until cool and firm, preferably a few hours. Once cool, cut into 16 bars and store in refrigerator in a baggie or container with a lid. Makes 16 servings: Per bar: 101 calories, 5g fat, .6g sat fat, 0 chol, 60mg sodium, 13g carb, 7g sugar, 1.7g fiber, 2.6g protein
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:
2013-04-29 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! 2013-04-06 13:14:06  Get Culinary with Coconut Water: Coco-Straw-Nana Ice Pops As members of the Recipe Redux we are occasionally challenged with a themed recipe contest. It’s always fun to play with an ingredient and anticipate the final result. This month, we created Coco-Straw-Nana ice pops using Vita Coco Pure unflavored coconut water. If you’ve never tried coconut water, it is nutrient rich yet low in calories compared to any other type of juice. An 8oz serving contains only 45 calories whereas fruit juice typically packs 120-140. Coconut water is also rich in electrolytes such as potassium, magnesium and calcium. One serving delivers more potassium than a banana with significantly less sugar. This recipe can be adjusted to include any of your favorite fruits. Mango and pineapple would also taste fantastic blended with coconut water. We used frozen fruit for convenience as well as quicker set time. Ingredients: Makes 4 pops:
By posting this recipe we are entering a recipe contest sponsored by Vita Coco and are eligible to win prizes associated with the contest. We were not compensated for our time. 2013-04-01 22:17:54  Apple Cinnamon Breakfast Freekeh If you’ve been following our posts lately, we are a little obsessed with freekeh. It’s a trendy ancient grain that happens to be very high in protein and fiber. Freekeh is very versatile which means that it pairs well with both savory and sweet foods. This breakfast freekeh is nutritious, delicious and provides 40% of your daily recommended fiber intake. The 12g of protein will keep you going all morning. Enjoy! Ingredients: ¼ cup plain freekeh Makes one serving: Tips and Twists: Freekeh Foods is a client of NutritionBabes.com, we were not compensated for this post. 2013-01-05 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:
2012-10-03 18:10:07  Pumpkin Pie Squares
Preheat oven to 350F. Crush graham crackers in a plastic bag with the back of a spoon or rolling pin. Spray a 9x9 brownie pan with cooking spray, and cover bottom with crushed grahams. In a large bowl combine pumpkin and pumpkin pie spice. Make sure they are very well blended to avoid clumps of spice in the final product. Add Truvia and egg whites, stirring in between ingredients. Add evaporated milk and whisk well. Pour liquid mixture evenly over grahams and bake for 40-45 minutes or until toothpick comes out clean. Let cool and serve warm, or refrigerate and serve cold. To decorate, place yogurt in a sandwich size plastic bag and cut off the corner. Gently squeeze to create pumpkin shape. Makes 9 squares: Tips and Twists:
2012-09-14 22:11:49  Banana Chocolate Chip Mini Muffins These cute little muffins make a fantastic snack for kids and adults alike. The secret is the white whole wheat flour. It is a whole grain but presents a much milder flavor. Keep a batch in the freezer and take one out in the morning, it will defrost by snack time. 4-5 medium very ripe mashed bananas Preheat the oven to 350 degrees. Mix the first 6 wet ingredients together in a bowl. In a separate bowl, combine the last 4 dry ingredients except the chocolate chips. Gently stir the flour mixture into the wet mixture until nicely incorporated. Spray 36 mini mini-muffin tins with nonstick spray. Add a heaping tablespoon of batter into each tin. Sprinkle mini chips over all the muffins (approx. 5-7 mini chips per muffin) Bake for 12-15 minutes or until toothpick comes out clean. Makes 36 muffins (with whole eggs) 2012-09-06 22:17:56  Apple Quinoa Bake The original version of this recipe came courtesy of my mother-in-law. It’s been a staple in her house for years. I made it gluten free by using quinoa instead of Grape Nuts cereal as the added crunch factor. This recipe is so versatile it can be enjoyed with vanilla Greek yogurt for breakfast, with cottage cheese for lunch and with whipped topping or frozen yogurt for dessert. Try serving it instead of apple pie for family gatherings. Your guest’s waistlines will thank you. 3 medium-large Gala or Fuji apples, cored and sliced with peel on (approx. 15-18 slices per apple) Preheat oven to 350 degrees. Spray a 9x9 brownie pan with cooking spray. Spread apple slices on bottom of pan. Sprinkle cinnamon over apples. Add raisins and sunflower seeds. Sprinkle on quinoa. Pour water into corner of pan so it coats the bottom, don’t pour over apples. Bake for 50 to 60 minutes taking care not to burn the raisins. Makes 4 servings. 160 calories, 4g fat, .5g sat fat, 35mg sodium, 6g fiber, 18g sugar, 3g protein Tips and Twists: 2012-07-09 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: 2012-05-01 17:21:36  Almond Joy Smoothie 1 cup Unsweetened Coconut Almond milk Serves 1 (nutrient info assumes use of Truvia) 2012-04-20 12:24:05  Chocolate Banana Smoothie 1 cup Unsweetened Vanilla Almond Milk Serves 1 2012-04-16 20:59:05  Creamsicle Smoothie We were fortunate to be on the receiving end of samples of Chobani Champions, the first Greek yogurt made for kids. We just had to play and see what would result from some experimenting in the kitchen. The kids could not get enough of this smoothie! 1 container Chobani Champions Orange Vanilla Greek Yogurt Total recipe: We received product samples to include in this recipe, we were not compensated for our time 2012-04-10 15:47:50  Breakfast Apple Cinnamon Quinoa
Apple Mixture: In a goldtone or other similar coffee filter, rinse quinoa in cold water and thoroughly drain. In a medium saucepan with lid, combine quinoa, almond milk, cinnamon, vanilla and Truvia. Stir and heat to a boil. Cover and lower heat to a simmer for 15 minutes or until liquid is absorbed. Meanwhile, place apples in a glass or other microwave safe dish. Add water, raisins, and cinnamon. Microwave on high power for 3 minutes. Taste apple mixture to determine sweetness, add Truvia if needed. Cover apples and place in refrigerator. When quinoa is done, transfer to a bowl, cover and refrigerate. When cool, top quinoa with apple mixture, sliced almonds and a sprinkle of additional cinnamon. Makes 2 servings. Per serving (using Truvia, other sweeteners may add calories and additional sugar grams) Tips and twists: 2012-03-28 18:53:42  Avocado Deviled Eggs 6 hard boiled eggs 2 egg halves = 1 serving (without salt) Tips and Twists: 2012-03-28 18:40:58  NutritionBabes Egg Salad 8 hard boiled eggs Makes 4 servings. Tips and Twists: Egg Salad is great as a sandwich or wrap; make it whole wheat and add sliced onion, tomatoes, peppers or carrots. Pack on the veggies. Also scoop on a bed of greens and add a side of fruit. Egg Salad can fit in for any meal or snack. Enjoy! 2012-03-27 10:13:48  Spinach and Mushroom Quinoa 1 cup quinoa, pre-rinsed Combine Quinoa and chicken broth in a sauce pan. Bring the mixture to a vigorous boil and then lower the heat, cover, and simmer until quinoa is tender, about 10-15 minutes. Quinoa should be chewy with white spiral-like threads around each grain. Meanwhile, in a large saute pan heat olive oil and garlic. Add mushrooms and saute for approximately 5 minutes over medium heat. Fold in spinach and continue to mix for approximately 2 minutes or spinach is limp. Add cooked quinoa to saute pan and combine well. Serves 8. 1/2 cup (loosely packed) Per Serving:
2012-02-07 18:22:36 
Sautéed Asparagus and Garlic 1 bundle of asparagus (10-12 spears), sliced in bite size pieces Per serving:
2012-01-14 13:01:11 
Balsamic Chicken with Mushrooms 1 pound boneless chicken breast (either tenderloins or cut into 1 inch strips) Place flour in a gallon sized plastic bag, add chicken and shake to coat. Add 1 tsp olive oil and cooking spray to pan, sauté chicken for 3 minutes. Add garlic and turn chicken. Add mushrooms and cook for 3 minutes. Add balsamic vinegar, chicken broth and thyme. Cover and cook on medium to medium-low heat for approximately10 minutes until chicken is cooked through. Remove chicken only, raise heat to medium/high and cook uncovered for 7-10 minutes or until sauce reduces to desired consistency. Serve over brown basmati rice or other favorite whole grain. Makes 3 servings:
2012-01-11 09:01:28 
Overnight Oats with Greek Yogurt and Berries ¼ cup old fashioned oats In a bowl or container with lid, combine oats, yogurt, cinnamon, almond breeze, Truvia and vanilla extract and mix well. Mix should be slightly loose as it will thicken overnight. Add berries, cover and refrigerate overnight. In the morning add Hemp Hearts or other preferred topping and serve. 257 calories, 5.6g fat, .8g sat fat, 96mg sodium, 7.6g fiber, 13g sugar, 18g protein. Tips and Twists: You may use fresh or frozen fruit, use what is in season or rely on frozen during off peak times of the year. I prefer frozen because the extra juice produced upon defrosting adds more flavor to each bite. As some fruits are sweeter than others you may wish to sprinkle ¼-1/2 a packet of Truvia over the top of the fruit before serving. Toppings:
2011-11-15 23:51:04  Wild Blueberry Crisp
The aroma of this blueberry crisp baking in the oven will bring your family running! Little do they know it’s packed with antioxidants, fiber and protein! Enjoy! 6 cups frozen wild blueberries Pre-heat oven to 375 degrees. Mix blueberries and honey in a large bowl and pour in a 9 inch diameter pie dish or 11 x 7 baking pan. Combine white whole wheat flour, oats, brown sugar, cinnamon and nutmeg in a medium bowl. Mix well, and then gradually fold in light butter until crumbly. Spread flour mixture evenly over berries. Bake for 40 minutes or until berries are bubbling and topping is golden. Serve warm and top each serving with 2 T vanilla Greek yogurt. Serves 12. 120 calories, 2.5 g fat (1 g sat fat, .5 g poly fat, 1.5 g mono fat) 2.5 mg cholesterol, 40 mg sodium, 4 g fiber, 10 g sugar, 4 g protein
2011-11-13 13:11:12 
Wild Blueberry and Greek Yogurt Smoothie
Smoothies make a great “on the go” meal, especially for the busy individual who never has time for breakfast. Need to feed your kids before a sports activity or running to the gym after work and you’re dragging? This antioxidant, fiber and protein packed smoothie is perfect for a boost of energy that lasts until dinner. Enjoy!
1 cup non-fat plain Greek Yogurt 1 cup frozen wild blueberries 2 teaspoons raw honey Combine all ingredients in a blender. Mix well until well blended and smooth. If consistency is too thick add skim milk or plain soy milk to thin. Makes 1 serving (12 oz) 2011-10-14 20:12:22  Wheat Berry Veggie Salad with Citrus Vinaigrette This recipe is very fresh and light. It pairs well with any barbecue meats or seafood, and can be made into a rounded meal by adding diced chicken, shrimp, tofu or other protein source. 2 ½ cups low sodium chicken broth Dressing: In a medium saucepan, heat broth and wheat berries to a boil. Cover and reduce heat to low, following directions on the package determine cooking time* . When tender, drain and rinse with cold water. Drain well and set aside. While wheat berries are cooking, heat oven (or large toaster oven) to 450F. Spray baking pan with nonstick spray and spread out corn. Sprinkle with 1/8 tsp Kosher salt, and bake for 12-15 mins. Remove from oven and set aside. In a large mixing bowl combine wheat berries, corn, spinach, tomatoes and chopped onion. In a small bowl combine dressing ingredients and whisk well until blended. Pour over salad and gently mix until well combined. Let stand at least 15 minutes to allow flavors to develop. Makes 8 servings: *depending on the brand of wheat berries you purchase, the cooking time will vary greatly. Nature’s Earthly Choice (www.earthlychoice.com) is parboiled and will only require 15 minutes to cook. Some brands can take over an hour and up to 2 hours. 2011-09-18 19:37:15 
NutritionBabes Fruit and Nut Granola Bars Our Fruit and Nut Granola Bars are a super easy way to enjoy a quick, natural and healthy snack. These tasty bars are low in sugar and sodium, and contain heart healthy fats from the flax seeds, nuts and sunflower seeds. Play around with them and find your favorite flavor combination. 1 cup old-fashioned oats Preheat oven to 350 degrees. Coat an 8x8 or 9x9 square pan with non-stick cooking spray and set aside. On a baking sheet (preferably with a rim) combine oats, sunflower seeds, flaxseed and puffed wheat. Bake for about 3 minutes, then add pecans and bake additional 2-3 minutes . Watch closely, the nuts will burn if overcooked! Remove from oven and place in a large bowl. Add raisins, toss, and set aside. In a small saucepan, combine almond butter, honey, vanilla, and salt. Cook over medium low heat while stirring gently until bubbly, about 3-5 minutes. Remove from heat and pour almond butter mixture over oat mixture. Stir well with a large spoon or spatula until thoroughly combined. Transfer to square pan and use very firm pressure to press flat with spatula. Once flat and even, sprinkle 1 T of mini chocolate chips and press into top. Refrigerate until cool and firm, at least several hours to overnight. Cut into 16 bars and store in refrigerator in a baggie or container with lid. Makes 16 servings: Per bar: 97 calories, 5g fat, 0 chol, 7g sugar, 1.5g fiber, 65mg sodium, 2.3g protein Tips and Twists: One of the best things about these bars is their versatility. You can use any type of nuts; think almonds, walnuts, cashews or pistachios. Almost any dried fruit works well too. Cherries, dates, cranberries, apricots…use your imagination. The level of sweetness can easily increase or decrease based on the amount of fruit, honey, or other sweetener you prefer. You can also substitute Hemp Hearts for the flaxseed to provide some extra protein and omega 3's.
2011-09-06 16:07:54 
Banana Pancakes
Breakfast is the most important meal of the day. Start the morning off right and serve yourself and family our homemade Banana Pancakes! They'll love our mouth watering healthier version of this all time favorite. Make the pancakes on the weekend and freeze them for a quick weekday meal. Enjoy!
1 cup White Whole Wheat Flour 1 Tablespoon sugar 2 teaspoons baking powder 1/4 teaspoon salt 1/2 teaspoon pure vanilla extract 1 egg 1 1/4 cups skim milk 2 Tablespoons applesauce 1 ripe banana, mashed 2 ripe bananas, sliced Non-stick spray
Preheat oven to 200 degrees.
In a medium bowl combine white whole wheat flour, sugar, baking powder and salt and whisk together. In another bowl combine vanilla extract, egg, skim milk, applesauce and mashed bananas. Gradually add dry mixture to the banana mixture and combine well with a spatula. The batter will be lumpy. Heat coated skillet or griddle with non-stick spray over medium heat. Measure 1/4 cup portions of batter and drop onto heated cooking surface. Cook for approximately 2 - 3 minutes or until bubbles form on top of pancake and edges appear dry. Carefully flip pancake and cook until golden brown. Transfer pancakes to an oven safe plate and keep warm in oven until remaining batter is cooked. Re-spray cooking surface with non-stick spray as needed. Serve pancakes with sliced bananas on top.
Makes 6 servings (12 pancakes)
1 serving = 2 pancakes per serving 125 calories, 1 g fat, 32 mg chol, 130 mg sodium, 3 g fiber, 5.5 g protein
* 1/3 of a banana, sliced on top will add 35 calories and 1 g fiber
2011-08-04 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.
2011-07-13 14:40:28 
Wheat Berries with Pine Nuts and Currants Olive oil non-stick cooking spray Dressing: To make the dressing: In a small bowl, combine vinegar, maple syrup, salt and pepper. Whisk in olive oil until nicely combined. Pour over the wheat berry salad and gently mix to coat evenly. Give the salad time to cool and let the flavor develop. It’s wonderful the next day! Serves 6: Tips and Twists: The Earthly Choice wheat berries are parboiled, therefore you only need to cook them for about 15 minutes. Check your wheat berries to make sure, otherwise you will need to cook them for over an hour. This recipe can be lightened slightly by using lite or sugar free maple syrup. Also, if pine nuts and currants are hard to find, you may use raisins, dried cranberries, dried cherries, or toasted slivered almonds as well.
2011-06-28 17:40:08  Grilled Peaches and Frozen Yogurt 4 peaches, firm and ripe Preheat grill to medium-high and grease well. Slice peaches in half and twist halves away from pit. Remove and discard pit. Combine lemon juice and honey and generously brush cut edge of peaches. Grill peaches cut side down for approximately 5 minutes, grill with cover closed. Turn peach over and lower grill to low. Close grill cover again and grill another 5 minutes. Time may vary depending on ripeness of peach. Cook until peach is tender all the way through. Place peaches on platter and let sit a couple of minutes before plating. Serve 1 half with 1/4 cup of frozen yogurt. Garnish with fresh mint if desired.
Serves 8 1 peach half with 1/4 cup frozen yogurt = 1 serving
Tips and Twists: Place the frozen yogurt in the center of the peach where the pit was for an appealing presentation. Add some touches with chopped walnuts, a drizzle of melted dark chocolate or shredded coconut. Enjoy!
2011-06-14 14:31:32 
Wheat Berries with Roasted Tomatoes and Carrots
1 cup wheat berries (peferably a brand that has been parboiled) 2 1/2 cups water 1/2 pint cherry tomatoes 1 cup carrots, diced 1/2 cup sweet onion, diced 1/8 teaspoon kosher salt 1/2 cup light feta cheese nonstick spray Preheat oven to 400 degrees. Combine wheat berries and water in a sauce pan and bring to a boil. Lower heat and simmer covered until wheat berries are tender, approximately 15 minutes. Meanwhile, spray a sheet pan with nonstick spray and roast tomatoes approximately 15 – 20 minutes until tender. In a large sauté pan, heat oil and add carrots and onion, sauté until onions are translucent and carrots are tender. Combine wheat berries, tomatoes, salt and feta in sauté pan and heat through. Serve warm or chilled.
Serve with our Garlic Shrimp!
Serves 4
Tips and Twists: Your choice of nuts can be combined for added flavor. Switch up the vegetables for variety or for your preference. Make it a meal and add chicken, shrimp, scallops or lobster. Goat cheese also works well instead of feta. Enjoy!
2011-06-14 14:29:44  Peach and Banana Ambrosia 1 large peach, peeled and chopped 1 large banana, peeled and sliced 16 oz vanilla Greek yogurt 1 lemon Spoon yogurt evenly into 4 small bowls. Divide peach and banana slices into 4 servings and add to each bowl. Squeeze the juice of one lemon and drizzle over top of each dessert, between 1-2 teaspoons per serving. Makes 4 servings. 108 calories, 2 g fat, 1 g sat fat, 7 mg chol, 80 mg sodium, 1.5 g fiber, 6.5 g protein Tips and Twists: Mix it up with different varieties of fruits! Plain yogurt can be used as well. Garnish with shredded coconut or light granola. Enjoy! 2011-06-14 14:28:08  Apple, Cinnamon and Walnut Oatmeal 1 ¾ cup water 3/4 cup rolled oats (gluten free oats if needed) 1 apple, cored and chopped 2 tablespoons walnuts, chopped 1 teaspoon cinnamon (gluten-free ground cinnamon if following a gluten-free diet) ½ teaspoon honey Bring water to a boil in a small saucepan. Add oats to water and cook approximately 1 minute over medium heat, stirring occasionally. Meanwhile, in a small sauté pan over medium-heat add apples, walnuts, cinnamon and honey. Sauté apple mixture while stirring continuously. Apples should be well coated with cinnamon and honey. Sauté until apples are tender. Divide oatmeal into 2 bowls and stir in apple mixture. Enjoy! Makes 2 servings 220 calories, 6 g fat, .5 g sat fat. 3 mg sodium, 6.5 g fiber, 6.5 g protein
2011-06-14 14:24:43  Tilapia with Mango and Peach Salsa 1 cup mango, peeled and diced 1 cup peaches, peeled and diced 1 cup tomatoes, diced 1/2 cup red onion, diced 1 teaspoon lime juice 1 Tablespoon fresh cilantro 1/8 teaspoon kosher salt 3/4 cup orange juice, separate out 2 Tablespoons 4 (4 oz) Tilapia Loins Pour orange juice (separate out 2 T and set aside) into Ziploc bag with tilapia. Seal and place in refrigerator for 10 minutes. Preheat grill to medium-high heat. Combine mango, peaches, tomatoes and onion with lime juice, cilantro and remainder of orange juice. Place tilapia on well greased grill. Cook approximately 5-7 minutes, turning once or until internal temperature is 145 degrees. Plate fish and top with salsa. Enjoy! Makes 4 servings. Tips and Twists: Any fish or chicken would work well with the salsa. Chopped avocado would also work well, simply add on top with salsa. The fish and salsa create a great salad over greens. Enjoy!
2011-06-14 14:22:59  Grapefruit and Avocado Salad 1 grapefruit, peeled and white pith cut away and segments cut from between membranes to release grapefruit segments 1 avocado, sliced into 1/2 inch slices 1/2 pound red leaf lettuce 2 tablespoons olive oil 2 tablespoons white wine vinegar 1 teaspoon garlic, minced 1 tablespoon honey mustard (such as Annie's Organic Honey Mustard www.annies.com) 1 teaspoon lemon juic 1 teaspoon lime juice 1/8 teaspoon salt Wash lettuce well and pat dry with a paper towel. Break lettuce into bite size pieces and place in medium size bowl. Slice grapefruit wedges into quaters as well as avocado slices. Mix remaining ingredients in mini food processor or mix very well with a wisk. Drizzle dressing on salad and lightly toss. Serve immediately. Makes 4 servings. 175 calories, 14 g fat, 2 g sat fat, 100 mg sodium, 5 g fiber, 2 g protein Tips and Twists Make this salad a meal and add grilled chicken, shrimp or salmon. Add your choice of nuts or light cheese to mix it up. Enjoy! 2011-05-15 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
2011-05-04 17:09:47 
Zucchini Bread Squares With summer around the corner, zucchini will be readily available and in season. It’s time to start baking the classic zucchini bread. But, the traditional recipe provides way too many calories and fat without significant fiber. Our NutritionBabes Zucchini Bread Squares are easily portable, freezable and are a yummy breakfast or snack. Pair one with a hard boiled egg or low fat cheese stick for a quick, balanced breakfast on the go. 1 ¼ cups shredded zucchini (about 1 medium) ½ cup unsweetened applesauce 3 Tablespoons light olive or canola oil ½ cup egg beaters 1 teaspoon vanilla ¾ cup sugar 1 ½ cups White Whole Wheat Flour or Whole Wheat Pastry Flour 1 ½ teaspoons ground cinnamon ½ teaspoon baking soda ½ teaspoon salt 1/8 teaspoon baking powder ¼ chopped pecans or walnuts Preheat oven to 350 degrees. In a large bowl mix zucchini, applesauce, oil, egg, vanilla and sugar until well combined. Add flour, cinnamon, baking soda, salt and baking powder and combine well. Spoon batter into a 9x9 square baking pan sprayed with nonstick spray. Sprinkle chopped nuts on top. Bake 30 minutes or until a toothpick inserted in the center comes out clean. Let cool for 10 minutes and remove from pan. Let cool completely before slicing. Makes 16 squares 117 calories, 3.9g fat, 0mg chol, 57mg sodium, 1.6g fiber, 11g sugar, 2.5g protein Tips and Twists: By decreasing the sugar to 2/3 cup the total sugar content of each square will decrease to 9.7g. This can also be baked in a bread pan by simply increasing the cooking time to 50-60 minutes.
2011-04-18 17:50:47  NutritionBabes Tiramisu Tiramisu is a popular Italian cake that literally means “pick me up”! Typically it is made of biscuits dipped in espresso, layered with a whipped mixture of egg yolks and mascarpone cheese and flavored with liquor and cocoa. The NutritionBabes have adapted this indulgence to give you a “pick me up and keep me going” all day long dessert! We’ve incorporated Chobani Greek yogurt, which allows you to gain 17 g protein with fewer calories and fat from your Italian splurge! Enjoy! 6 oz Vanilla 0% fat Greek yogurt Makes 1 serving
2011-04-15 07:18:48  Roasted Sweet Potatoes and Pears
2 large sweet potatoes, peeled and cut into cubes 3 firm Bartlett pears, seeded and cut into cubes 1 tablespoon olive oil 1 tablespoon honey ¼ cup orange juice ½ teaspoon ground cinnamon ½ teaspoon kosher salt ½ cup pecan halves ¾ cup golden raisins
Preheat oven to 350 degrees
In a large casserole dish add sweet potato and pear cubes. Gently mix in remaining ingredients until all are well coated.
Cover with aluminum foil and bake for 45 minutes. Uncover, gently mix and bake for another 30-45 minutes. Mix again and serve immediately, enjoy! Serves 14 Tips and Twists: This recipe works well with a variety of different fruits such as prunes, figs or apples. Also, many different nuts can be substituted to meet your preferences. Mix it up to please all of your guests!
2011-04-04 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.
2011-02-16 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! 2011-02-07 18:17:16 
Fruit and Oatmeal Breakfast Parfait Oatmeal is a heart healthy powerhouse food. This recipe is a fabulous way to get your daily dose of oatmeal in an entirely different way. While fresh is best, frozen berries also work well in this recipe because they release extra juice as they defrost, which will add moisture and sweetness to the parfait. It's best to prepare the oatmeal/yogurt mixture the night before, to allow the oatmeal to reach the desired consistency. 1/4 cup old fashioned oats, dry When ready to eat, take a tall glass, and place ½ of the oat mixture in the bottom. Then top with ½ the of strawberries, and ½ of the almonds or Kashi Go Lean Crunch. Repeat for the top layer. Makes one serving. 237 calories, 5g fat, 0mg cholesterol, 57mg sodium, 6.3g fiber, 13g sugar, 16.6g protein. Tips and Twists: GLUTEN FREE OPTION: Use gluten free oats and almonds instead of the Kashi Go Lean cereal. This recipe can be made with your fruit of choice, but the calorie/sugar content will vary. When in season, fresh fruit makes this parfait fabulous! If you desire the "juicy" effect, simply microwave your fruit for 30 seconds to one minute, or until you see some juices forming.
2011-02-05 22:01:52  NutritionBabes Lemon Oatmeal Squares
2 Tablespoons unsalted butter 2 Tablespoons canola oil ¾ cup light brown sugar 1 teaspoon baking powder ¼ teaspoon salt ¾ cup whole wheat pastry flour 1 cup rolled oats ¾ cup rolled oats (ground in food processor and blender) 3 Tablespoons orange juice ¼ cup apple sauce 1 cup (8 oz) reduced fat cream cheese 2 egg whites 2 lemon (finely grate both lemons for lemon zest and squeeze both lemons for approximately 3 Tablespoons of lemon juice) ¼ cup evaporated nonfat milk non stick canola oil spray
Preheat oven to 350 degrees. Mix together in a medium bowl: butter, canola oil, brown sugar, baking powder and salt. Once combined well, gradually add whole wheat flour, rolled oats and ground rolled oats. Once mixed well add orange juice and mix again. Split mixture in ½ and place in separate small bowls. Set one bowl of mixture aside. Add apple sauce to other small bowl of mixture. Add mixture with apple sauce to 9 x 13 inch pan sprayed with canola oil non stick spray. Press mixture with a spatula into pan covering the entire bottom evenly. In a separate small bowl beat together low-fat cream cheese, egg whites, lemon zest, lemon juice and evaporated nonfat milk. Pour lemon mixture in pan on top of crust. Take reserved flour mixture and sprinkle on top of lemon filling, covering filling. Bake in oven for 30 – 35 minutes, until top is golden brown. Cool and cut into squares. Allow to chill in refrigerator for 45- 60 minutes before serving. Makes 28 squares
90 calories, 4 g fat, 1 ½ g sat fat, 9 mg chol, 70 mg sodium, 1 g fiber, 5 g sugar, 2 ½ g protein
2010-12-29 17:42:21 
Grab-and-Go Breakfast Squares Clients are constantly asking me for breakfast suggestions. Lack of time is the most common excuse for skipping this most important meal. It’s critical to jumpstart your metabolism in the morning, and coffee alone does not suffice. These squares are filling, and a good source of fiber. Pair one with a low fat cheese stick or hard boiled egg for a quick, nutritious breakfast. ½ box (9 ounces) All-Bran cereal or equivalent Preheat oven to 400 degrees. Combine all ingredients. Grease 9x13 inch pan with cooking spray. Bake for 25 minutes or until toothpick inserted in center comes out clean. Cool and cut into 28 pieces. Serving size: 1 square Nutrition info: 114 calories, 3g fat, .6g sat fat, 14mg chol, 113 mg sodium, 3g fiber, 8g sugar, 3.3g protein. Tips and Twists Add dried fruit for a little variety. It will slightly increase the calorie and sugar content. If you prefer, you may bake in muffin pans for 15-20 minutes. The fat content may be decreased slightly by using egg substitute instead of whole eggs. Use unsweetened strawberry, blueberry, or cinnamon applesauce to change up the flavor.
2010-12-22 14:51:15  NutritionBabes Chocolate Chip Cookies I was determined to come up with a “healthier” chocolate chip cookie; I found it! My kids were EXTREMELY happy to be a part of the taste test panel, and my husband was thrilled with the final result (he is a chocolate chip cookie connoisseur)! The typical homemade chocolate chip cookie has 16% more calories, 43% more fat, 60% more saturated fat, 160% more cholesterol and ½ the fiber of this NutritionBabes recipe. Here it is, enjoy! 1 ½ cups 100% whole wheat flour 1 cup 100% whole grain rolled oats 1 teaspoon baking soda ½ teaspoon salt 1 ½ cups unsweetened apple sauce ¼ cup canola oil ¼ cup butter, softened ½ cup sugar ½ cup light brown sugar, packed 1 teaspoon vanilla ½ cup nonfat egg substitute 1 ½ cups semi-sweet chocolate chips
Preheat oven to 375 degrees. Grease cookie sheets with canola oil non-stick spray In a small bowl combine 100% whole wheat flour, 100% whole grain rolled oats, baking soda and salt. In a larger bowl combine apple sauce, canola oil, butter, sugar, brown sugar and vanilla. While mixing, gradually add in egg substitute. Next, gradually add in flour/oats mixture. When well combined, fold in chocolate chips. Drop by rounded tablespoons onto greased cookie sheets. Bake for 9-11 minutes or until golden brown. Cool on baking sheet; remove to wire racks to cool completely. Makes approximately 4 dozen cookies 1 Serving = 1 cookie 80 calories, 3.5 g fat, 2 g sat fat, 1 g mono fat, 6 mg chol, 70 mg sodium, 1 g fiber, 6 g sugar, 1.5 g protein Remember, they may have healthier ingredients, but they are still cookies. Moderation is the key! Think Healthy…not Skinny!
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