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| Meatless (102) | 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. 2013-04-01 22:17:54  Apple Cinnamon Breakfast Freekeh If you’ve been following our posts lately, we are a little obsessed with freekeh. It’s a trendy ancient grain that happens to be very high in protein and fiber. Freekeh is very versatile which means that it pairs well with both savory and sweet foods. This breakfast freekeh is nutritious, delicious and provides 40% of your daily recommended fiber intake. The 12g of protein will keep you going all morning. Enjoy! Ingredients: ¼ cup plain freekeh Makes one serving: Tips and Twists: Freekeh Foods is a client of NutritionBabes.com, we were not compensated for this post. 2013-03-19 21:28:29  Cheesy Cottage Cheese and Flax Muffins with Chives Spring is officially here; time to start using fresh ingredients as we thaw out from the winter. March means all things green: sprouts of green popping up from the earth, window gardens of herbs, and wistful gardeners flipping through seed catalogs. This month’s Recipe Redux theme is “Green with Herb Envy”. Our challenge was to use any green herb in a non-traditional way. The resulting recipe uses chives in a savory muffin with a cottage cheese, flax and egg base. It’s full of protein and light on calories. Enjoy! Ingredients: 2/3 cup 2% low fat cottage cheese 1/4 cup grated Pecorino-Romano cheese 1/4 cup white whole wheat flour 2/3 cup flaxseed meal 1 teaspoon baking powder 3/4 cup liquid egg whites (or 1 cup egg substitute) 3 tablespoons water 1/2 cup reduced fat (2%) shredded Mexican cheese (or cheddar) 2 Tablespoons fresh chives, chopped Preheat oven to 400°F. In mixing bowl, combine cottage cheese, Pecorino-Romano, flour, flaxseed meal, baking powder, egg whites, and water. Mix until well combined, then gently stir in shredded cheese and chives. Spray muffin tin with non-stick spray, or spray foil muffin cups. Divide batter between eight muffin cups. Bake muffins 20-30 minutes until lightly browned on top and set. If you plan on refrigerating them and reheating later to serve, bake towards the lower end of the range. Makes 8 servings, serving size 1 muffin: Tips and Twists: 2013-02-16 16:07:41  Breakfast Freekeh with Cottage Cheese and Berries It’s Recipe Redux time! This is a monthly challenge where Registered Dietitians re-do or create a healthy recipe based on a theme. February’s theme is “Oscars in the Kitchen” since the post day is only 3 days prior to the airing of this year’s Academy Awards. We have been challenged to create a recipe inspired by our favorite food scene or featured dish in a movie. As a theater lover, the first thing that came to my mind was “Food Glorious Food” from the movie “Oliver”. In this scene, many orphans are standing in line to receive their “gruel” and wishing for more scrumptious offerings. Since my latest obsession is making freekeh for breakfast, I created a recipe that I’m sure the orphans would have appreciated as a "glorious twist" on their morning meal. What is Freekeh? It’s a process which means “to rub” in Arabic. It was created by accident nearly 2,000 years ago when a Middle Eastern village was attacked and their crop of young green wheat was set ablaze. The crafty villagers rubbed off the chaff, cooked it up and Freekeh was born. Freekeh is a healthy, whole grain with 8 grams of protein and 4 grams of fiber per serving. It is simple to cook, just like rice. It’s vegetarian, vegan, sustainably produced and not bioengineered. I like to cook the freekeh in the evening and let it sit in the frig overnight. This recipe is fantastic with any variety of fresh or frozen fruit. Top it off with your favorite nuts or chia seeds, hemp hearts or flax. You name it. Since it is the middle of winter in the northeast, I’ve chosen to use frozen berries. By defrosting them overnight in the refrigerator, they retain more of their juices and become less runny. This recipe packs 10 grams of fiber which equals 30-40% of your recommended daily intake. The protein, good carbs, healthy fat and fiber will keep you satisfied for hours! Ingredients: ¼ cup plain freekeh Instructions: In a medium saucepan with lid, add freekeh, almond milk, cinnamon and sweetener and bring to a boil over medium high heat. Cover, reduce heat and simmer for approximately 20 minutes. Remove from heat when most of the liquid is absorbed. Transfer to a container with a lid and place in the refrigerator. Once cooled, add cottage cheese, berries and seeds. If the freekeh dries out, pour some extra almond milk over it and stir prior to adding the other ingredients. Serves 1: Tips and Twists:
Freekeh Foods is a client of NutritionBabes.com, we were not compensated for this post. 2013-02-10 19:32:17 
Spinach and White Bean Quesadilla When you are tight on time, grab a meal that’s packed with protein and fiber. Our favorite meal, that can be prepared in just 5 minutes, is a quesadilla. It’s healthy, filling and will give you lasting energy! We packed our quesadilla with spinach, white beans and reduced-fat cheese and of course used whole wheat tortillas. We love this meal for many reasons; to start the beans are loaded with vitamins, minerals, fiber and protein. The spinach is extremely high in antioxidants, high in iron and calcium, as well as packed with fiber. The reduced-fat cheese is rich in calcium and is a good quality protein, and the whole wheat tortillas are packed with more fiber. This protein and fiber rich meal will keep you feeling satisfied longer, will help stabilize your blood sugar and give you long-lasting energy. Mix it up by adding your favorite beans, vegetables or reduced-fat cheese. The possibilities are endless. Serve this as a delicious Meatless Monday meal!
Ingredients: 2 whole wheat tortillas (approximately 100 calories each) olive oil non-stick spray 1 cup baby leaf spinach ½ cup white beans, rinsed & drained ½ cup reduced-fat mozzarella cheese Directions: Heat a skillet over medium-high and coat with non-stick spray. Place 1 whole wheat tortilla in the center of pan. Add on top of the tortilla baby leaf spinach, while beans, and reduced-fat shredded mozzarella cheese. Top with the other tortilla. Once the bottom tortilla is golden brown, approximately 1-2 minutes, flip it to the other side. Brown and remove the quesadilla from the pan. Slice the tortilla and serve. Serves 1 440 calories, 11 grams fiber, 30 grams protein
2013-01-05 19:42:44  Gluten-Free Power Pancakes Pancakes are typically a weekend treat; high in sugar and not weight loss friendly. These Power Pancakes are protein packed with no added sugar. AND, they are gluten free as long as you use gluten free oats and cottage cheese. They are delicious served with fruit or a spread of nut butter. Top with some more cottage cheese and cinnamon or fruit for extra protein! ½ cup old fashioned oats Makes 5 pancakes: Tips and Twists:
2012-12-06 20:37:39  Chipotle Panko Jalapeno Poppers 12 jalapeno peppers, halved and hollowed Preheat oven to 350F. Halve and hollow 12 jalapeno peppers and set aside. (wear gloves to avoid skin irritation). In a medium bowl combine cottage cheese, Laughing Cow wedges, shredded Mexican cheese, and diced onion. Stir to mix well. Fill each jalapeno half with cheese mixture, filling should be flat and even with top of pepper. Pour ½ cup Panko breadcrumbs and egg white into separate bowls. Dip bottom of each pepper into egg white and then into Panko and place on baking sheet covered with aluminum foil. Take remaining Panko in bowl plus additional ¼ cup and sprinkle on top of the filling. Spray tops lightly with cooking spray and bake for 30-40 minutes or until very tender. Note: shorter baking time will yield spicier poppers. Makes 8 servings (3 poppers each) This recipe was posted as an entry into a contest sponsored by Daisy Brand cottage cheese. By entering I was elegible to win prizes. I was not compensated for my time. 2012-11-16 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. 2012-10-18 10:39:46 
Garlic Tofu and Spaghetti Squash Spaghetti squash is a fruit, yellow/orange in color, that when cooked the flesh falls into strands like spaghetti. This is a perfect food to make with the kids…they will be amazed and eager to try it! Spaghetti squash is a great substitute for pasta. A fall fruit that is high in folic acid, vitamin A, beta carotene and is low in calories and gluten-free! Get creative, include the kids and have some fun…enjoy!
Ingredients: 1 spaghetti squash, approximately 5-6 pounds ¼ cup water 3 tablespoons olive oil, separated 3 tablespoons garlic 2 (14 ounces) firm Tofu, drained & cut into 1 inch cubes ½ teaspoon salt ½ teaspoon black pepper ½ yellow onion, diced 1 red bell pepper, chopped 1 yellow bell pepper, chopped 2 cups white mushrooms, thinly sliced 6 ounces fresh baby spinach 6 tablespoons Pecorino Romano grated cheese
Directions: Preheat oven to 375 degrees.
Slice spaghetti squash in half lengthwise; remove seeds and place cut side down in shallow baking pan. Add water to bottom of pan. Bake for 30 minutes then turn spaghetti squash cut side up and bake for an additional 30 minutes.
Meanwhile, in a large sauté pan, add 1 tablespoon of olive oil, garlic and onions. Sauté until onions are translucent. Add tofu, salt and pepper and sauté an additional 5 minutes. Remove from pan and set aside, covered.
In the same skillet, add 1 tablespoon of olive oil, red and yellow peppers and sauté for approximately 5 minutes or until tender. Add mushrooms and sauté an additional 5 minutes. Remove from heat and add peppers and mushrooms to tofu.
Add 1 tablespoon of olive oil and spinach to same skillet and sauté over medium-high heat until just wilted. Add tofu mixture back to skillet and mix together. Remove from heat and cover.
Remove spaghetti squash from oven and allow to cool just enough until you can handle. With a fork, scoop and separate squash strands. In a large bowl, toss spaghetti squash and tofu/vegetable mixture. Serve in 6 individual bowls with 1 tablespoon of Pecorino Romano grated cheese on top. Enjoy!
Per serving: 275 calories, 15 g fat 4 g sat fat, 5 mg cholesterol, 350 mg sodium, 3 g fiber, 3 g sugar, 14 g protein
Tips and Twists: Vary the added vegetables to satisfy your taste buds; make sure to add lots of color. Add pine nuts or your favorite nut for added flavor. Do you like heat? Add crushed red pepper to mix it up.
2012-10-16 19:02:21  Tofu Panko Parmesan To celebrate October as National Breast Cancer Awareness Month, The Soyfoods Council is challenging The Recipe ReDux members to inspire family, friends and readers to add more soyfoods to their diet by creating recipes using one of the most versatile soy foods available - tofu. To be honest, I generally do not cook with tofu so this was an interesting challenge. Years ago, I tried to substitute extra firm tofu in place of chicken in a parmesan recipe. At the time, I wasn’t thrilled with the result. Then I realized that using Panko would add the crispiness it was missing. This recipe received “a thumbs up” from my husband, someone who never eats tofu on purpose. Serve it alone as an appetizer, or add sautéed spinach and a small amount of whole grain pasta for an entrée. Serves 4: 14oz package of Extra Firm Tofu By posting this recipe we are entering a recipe contest sponsored by The Soyfoods Council and are eligible to win prizes associated with the contest. We were not compensated for our time. 2012-10-04 21:07:55 
Chocolate Halloween Pudding…with a Healthy Twist! This is a great treat for kids and adults. No one will know it's actually filled with lots of goodness! Top it with a Halloween ghost and watch the kids scream for more...! 1 cup of Vanilla Greek non-fat yogurt ½ cup fat free milk ¼ cup cocoa powder ½ avocado 1 ripe banana 3 Tablespoons honey 3/4 cup TruWhip Topping
Combine all ingredients (except TruWhip topping) in a blender. Evenly fill 5 ramekins with pudding, cover with plastic wrap and chill inrefrigerator for at least 1 hour. When ready to serve, top with 2 Tablespoons of TruWhip and add 2 chocolate chips for eyes of ghost. Makes 5 servings. 150 calories, 5g fat, 160 mg sodium, 7g fiber, 4g Pro
2012-10-04 20:44:46 
Peanut Butter & Chocolate Chip Popcorn Balls
5 cups air popped corn 3 Tablespoons honey 4 Tablespoons natural peanut butter, creamy (at room temperature) 3 Tablespoons mini chocolate chips, semi-sweet
Place popped corn in a large bowl. In a small bowl, fill with ice and add water, set aside. In a small saucepan, add honey and peanut butter. Over medium-high heat, stir mixture until bubbling. Pour honey/peanut butter mixture over popcorn as well as chocolate chips and combine well with a spatula. Dip hands in ice water and roll popcorn into 2-inch balls. Place hands in ice water between rolling each ball. If popcorn ball becomes fragile, repeat by placing hands in ice water and reshape. Place all balls on sheet pan covered in parchment paper. Let each ball cool before wrapping in plastic wrap to store. Enjoy! Makes 10 popcorn balls.
1 servings = 1 (2 inch) popcorn ball
90 calories, 5g fat, 1.5g sat fat, 1g polyunsat fat, 1.5g monounsat fat, 21mg sodium, 1g fiber, 2g protein
Tips and Twists: Get creative and add dried fruit or nuts. You can also substitute raw agave nectar for honey or almond butter for peanut butter.
2012-10-03 18:10:07  Pumpkin Pie Squares
Preheat oven to 350F. Crush graham crackers in a plastic bag with the back of a spoon or rolling pin. Spray a 9x9 brownie pan with cooking spray, and cover bottom with crushed grahams. In a large bowl combine pumpkin and pumpkin pie spice. Make sure they are very well blended to avoid clumps of spice in the final product. Add Truvia and egg whites, stirring in between ingredients. Add evaporated milk and whisk well. Pour liquid mixture evenly over grahams and bake for 40-45 minutes or until toothpick comes out clean. Let cool and serve warm, or refrigerate and serve cold. To decorate, place yogurt in a sandwich size plastic bag and cut off the corner. Gently squeeze to create pumpkin shape. Makes 9 squares: Tips and Twists:
2012-09-22 22:36:28 
Carrot-Ginger Soup with Greek Yogurt We are proud to be a part of The Recipe Redux, a website founded by Registered Dietitians where we will participate in a monthly recipe challenge. Each month we will makeover an existing recipe in a healthier way, or invent a new one based on the "theme". This month's theme is “fermented food”. There is no doubt that one of our favorite foods is Greek yogurt. You will typically find us using non-fat Greek yogurt in recipes to replace oil, butter, heavy cream, mayonnaise or sour cream. The possibilities are endless. Not only are you reducing the fat and calories in your dishes, but you’re also increasing the calcium, protein and probiotics in your meal. Enjoy! 2 pounds carrots, peeled & cut into 2 inch pieces 1 Tablespoon olive oil, separated ½ teaspoon kosher salt 1 teaspoon fresh grated ginger 1 shallot, minced 1 garlic clove, minced 6 cups low sodium chicken stock olive oil non-stick spray ¾ cup non-fat Greek Yogurt scallions to garnish Preheat oven to 400 degrees. Spray sheet pan with nonstick spray. Place carrots on sheet pan and toss in ½ Tablespoon olive oil and kosher salt. Roast and turn carrots half way through for approximately 35 – 40 minutes allowing carrots to become tender and caramelize. Remove from oven and set aside. In a medium stockpot over medium-high heat, add ½ Tablespoon olive oil, fresh ginger, shallots and garlic and sauté until shallots are translucent. Add carrots and heat another 1 minute. Puree carrots with chicken broth in a food processor or small blender in small batches. An immersion blender is another option as well. Once pureed, pour soup back into stockpot and simmer until heated through. Pour soup into bowls and top with Greek Yogurt. Swirl 2 Tablespoons of Greek yogurt into each bowl or leave dollop in the middle. Garnish with scallions. Makes 6 servings
2012-09-14 22:11:49  Banana Chocolate Chip Mini Muffins These cute little muffins make a fantastic snack for kids and adults alike. The secret is the white whole wheat flour. It is a whole grain but presents a much milder flavor. Keep a batch in the freezer and take one out in the morning, it will defrost by snack time. 4-5 medium very ripe mashed bananas Preheat the oven to 350 degrees. Mix the first 6 wet ingredients together in a bowl. In a separate bowl, combine the last 4 dry ingredients except the chocolate chips. Gently stir the flour mixture into the wet mixture until nicely incorporated. Spray 36 mini mini-muffin tins with nonstick spray. Add a heaping tablespoon of batter into each tin. Sprinkle mini chips over all the muffins (approx. 5-7 mini chips per muffin) Bake for 12-15 minutes or until toothpick comes out clean. Makes 36 muffins (with whole eggs) 2012-09-06 22:17:56  Apple Quinoa Bake The original version of this recipe came courtesy of my mother-in-law. It’s been a staple in her house for years. I made it gluten free by using quinoa instead of Grape Nuts cereal as the added crunch factor. This recipe is so versatile it can be enjoyed with vanilla Greek yogurt for breakfast, with cottage cheese for lunch and with whipped topping or frozen yogurt for dessert. Try serving it instead of apple pie for family gatherings. Your guest’s waistlines will thank you. 3 medium-large Gala or Fuji apples, cored and sliced with peel on (approx. 15-18 slices per apple) Preheat oven to 350 degrees. Spray a 9x9 brownie pan with cooking spray. Spread apple slices on bottom of pan. Sprinkle cinnamon over apples. Add raisins and sunflower seeds. Sprinkle on quinoa. Pour water into corner of pan so it coats the bottom, don’t pour over apples. Bake for 50 to 60 minutes taking care not to burn the raisins. Makes 4 servings. 160 calories, 4g fat, .5g sat fat, 35mg sodium, 6g fiber, 18g sugar, 3g protein Tips and Twists: 2012-08-16 22:26:25  Strawberry Flax Muffin in a Mug Variations of this recipe are popping up everywhere after Dr. Oz featured the original on his TV show. After experimenting with several different ingredients, here is our NutritionBabes version. We’ve added fruit and Greek yogurt for smoothness and texture, and decreased the caloric content by using egg whites. Use whatever fresh fruit you have on hand, blueberries and peaches work very well too. Its protein and fiber content will keep you satisfied for hours. ¼ cup ground flax meal Makes 1 serving: (using egg whites, light whipped butter, and stevia) Tips and Twists: 2012-07-24 22:29:34  Protein Power Blueberry Oatmeal This oatmeal is “boosted” with protein from egg whites and Greek yogurt to help keep you satisfied all morning. With fiber from whole grain oats and blueberries, it’s a win-win. ⅓ cup old fashioned oats In a tall microwave safe bowl, combine oats, almond milk, egg whites, cinnamon and vanilla and mix well. Microwave on high for approx. 4-5 minutes until slightly runny but most of liquid is absorbed. Stir and add most of blueberries, reserving about 10 to use as a garnish later. Let sit for a minute or two. Add yogurt on top and garnish with remaining blueberries. Serves 1 (with egg whites and without added sweetener) Tips and twists: 2012-07-21 23:24:59  Tomato and White Bean Salad This month's theme for The Recipe Redux is: Beat the Summer Heat with "No Cook Meals". This salad is full of flavor and takes little time to prepare. It's a perfect meatless meal for the whole family and is made with Gluten-Free ingredients. Get creative and top it with chopped avocado or light feta or toss in your favorite vegetables for added color. Enjoy! 2 (15 oz) cans of Cannellini beans or white kidney beans, drained and rinsed 4 large firm tomatoes, chopped 1 small red onion, diced 1/4 cup fresh Italian parsley, chopped 3 Tablespoons extra virgin olive oil 1 Tablespoon white wine vinegar Juice of 1 lemon Salt to taste Add all the ingredients in a large bowl and toss well. The salad can be served immediately or stored covered in the refrigerator for up to 3 days. Serves 8. Per serving: (without adding salt to taste) 200 calories, 5 g fat, 0.5 g sat fat, 155 mg sodium, 14 g fiber, 11 g protein Tips and Twists: Serve over a bed of spinach or mixed greens. This salad pairs well with fish or grilled chicken. It can also be pureed in a food processor for a dip served with corn tortilla chips, veggies or pita. 2012-07-09 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. 2012-06-21 00:02:11  Chocolate Fig Bites We are proud to be a part of The Recipe Redux, a website founded by Registered Dietitians where we will participate in a monthly recipe challenge. Each month we will makeover an existing recipe in a healthier way, or invent a new one based on the "theme". This month's theme is "Small Bites to Celebrate a Big Event" - it's their 1st birthday! In honor of this grand event, we've been asked to share our favorite mini-portion sweet treat. Enjoy! Ingredients: 11 ounces dried figs (stems removed) 1 cup cashews ¼ cup unsweetened cocoa powder 1 teaspoon vanilla extract 1 Tablespoon agave nectar 1 teaspoon salt 1/2 cup unsweetened shredded coconut 2 oz dark chocolate 60-70% (chopped finely) Directions: Combine figs, cashews, cocoa powder, vanilla, agave nectar and salt in a food processor and blend until finely chopped and mixture begins to stick together. Roll mixture into tablespoon size balls. Coat balls with unsweetened coconut and sprinkle dark chocolate over top. Makes 24 balls. 1 serving = 2 chocolate fig balls 135 calories, 9 g fat, 4 g sat fat, 195 mg sodium, 4.5 g fiber, 3 g PRO Tips and Twists: Not a fan of coconut? Try rolling the bites in finely chopped dark chocolate or your favorite chopped nuts. Another twist is to roll the bites in powder sugar or dust with cocoa powder. Make a variety of flavors for your next party. Enjoy!
 2012-06-17 18:34:00  Whole Grain Waffle with Cottage Cheese and Blueberry Sauce This terrific combo has been a favorite light meal or large snack. You can easily substitute any type of berry, peach, apple or other favorite fruit. 1 whole grain waffle, toasted Makes 1 serving: 2012-06-14 07:46:13  Summer Pasta
1 Tablespoon olive oil 1 Tablespoon garlic, chopped 1 small yellow onion, chopped 2 zucchinis, sliced and quartered 1 pint cherry tomatoes, sliced in half 2 yellow peppers, 1 inch slices 16 oz can Cannellini Beans, rinsed well 6 Tablespoons Pecorino Romano cheese, grated (or parmesan cheese) pepper to taste Boil pasta according to package directions. Meanwhile, over medium high heat in large pan heat olive oil, add garlic and onions. Sauté until garlic is lightly brown. Add zucchini, tomatoes and peppers. Sauté until onions are translucent and vegetables are soft, approximately 20 minutes. Add beans to vegetables and heat through. Place pasta in a large bowl, add cheese and vegetables, and toss well. Makes 6 servings. Per serving: 370 calories, 5 g fat, 1 g sat fat, 150 mg sodium, 12 g fiber, 19 g PRO Tips and Twists:
2012-05-30 12:35:32 
Roasted Cherry Tomatoes May is Celiac Awareness Month, and in its honor, Frito-Lay is sponsoring a recipe contest. As members of The Recipe ReDux we were challenged to create a gluten-free recipe using one of Frito-Lay’s gluten-free chips containing 3 simple ingredients (corn, oil and salt). This recipe is perfect for the summer and great to serve at your weekend BBQ, enjoy!
1 ¼ pounds cherry tomatoes nonstick olive oil spray 2 cloves garlic 21 Tostitos Restaurant Style Tortilla Chips 8 oz fresh mozzarella cheese basil leaves Preheat oven to 400 degrees. Grease pan with nonstick spray. Slice cherry tomatoes in half and place on pan, cut side up. In a food processor, pulse garlic cloves and tortilla chips until you achieve breadcrumb consistency. Sprinkle crumb mixture evenly over tomatoes. Roast tomatoes approximately 15 minutes until soft and beginning to shrivel on edges. Slice mozzarella cheese in thin slices and place on platter. Pile roasted tomatoes over mozzarella and garnish with basil. Can be made ahead of time and served warm or chilled. Serves 8. Per serving: 105 calories, 6.5 g fat, 3 g sat fat, 114 mg sodium, 5.5g PRO By posting this recipe I am entering a recipe contest sponsored by Frito-Lay and am eligible to win prizes associated with the contest. I was not compensated for my time.
2012-05-29 18:56:51  Vanilla “Unfried” Ice Cream with Strawberries May is Celiac Awareness Month, and in its honor, Frito-Lay is sponsoring a recipe contest. As members of The Recipe ReDux we were challenged to create a gluten-free recipe using one of Frito-Lay’s gluten-free chips containing 3 simple ingredients (corn, oil and salt). We chose to make over the infamous “Fried Ice Cream” often found in Mexican style restaurants. As a child I remember the calorie and fat laden fried ball of sticky coated ice cream doused in sugary strawberries and syrup. This much lighter recipe is super easy, fast and delicious. You can prepare it ahead of time and keep in the freezer if you are serving a crowd. 3 Tostitos Scoops tortilla chips Divide ice cream evenly among 3 Tostitos Scoops and add chopped strawberries. Serves 1 Tips and Twists: By posting this recipe we are entering a recipe contest sponsored by Frito-Lay and are eligible to win prizes associated with the contest. We were not compensated for our time.
'); // ]]> 2012-05-23 19:44:59  Artichoke Dip This recipe typically includes higher fat foods, more calories and extra sodium. We changed out the ingredients to provide our families with a healthier twist on this party favorite. We dished them out to the kids in festive, portion controlled cupcake wrappers. It was a big hit for us, I’m sure it will be for you as well.
2 (14 oz) cans artichoke hearts packed in water, drained 2 cups plain low-fat Greek Yogurt 1 cup almond cheese – mozzarella style, grated (such as Lisanatti Original Almond www.lisanatti.com) 1/4 cup mayonnaise made with olive oil
Preheat oven to 350 degrees
Puree artichoke hearts in food processor. Remove and discard any tough leaves if unable to puree. Transfer to a medium size bowl and mix in Greek yogurt, grated almond cheese and mayonnaise. Transfer and evenly spread into 9 inch round, glass pie dish. Bake in oven for approximately 30 minutes. Serve with cut-up veggies or tortilla chips.
1 serving = 2 T We were provided with product samples to use in this recipe, we were not compensated for our time. 2012-05-11 10:44:26  Nutty Apple Cake 2 T light whipped butter Preheat oven to 350 degrees. Cream whipped butter and sugar. Add egg beaters, vanilla and diced apples. Stir to combine and set aside. Sift dry ingredients (if you cannot sift, whisk instead), and add nuts. Combine wet and dry ingredients well. Pour into a 9 inch round baking pan sprayed with nonstick cooking spray (the dough will be dense). Arrange apple slices in a circular pattern on top of dough. Bake for 40-50 minutes until toothpick comes out clean. Remove from oven and allow cake to cool. Transfer to a serving plate and sift Confectioner’s sugar on top. Serves 10. Tips and Twists: 2012-05-09 22:51:55  Verry Berry Greek Yogurt Smoothie Using Greek Yogurt in a smoothie is an excellent and natural way to add protein to a meal or snack. This recipe uses a Chobani Champions Verry Berry flavored yogurt as a base. The spinach is well hidden by the color of the blueberries so the kids will never know unless you choose to share! 1 (3.5oz cup) Chobani Champions Very Berry Greek Yogurt Place all ingredients into blender and process until smooth. Makes 2 servings: We were given product samples to use in the recipe. We were not compensated for our time. 2012-05-05 15:37:24  Strawberry French Toast 2 eggs Makes 6 servings Tips and Twists: 2012-05-01 17:21:36  Almond Joy Smoothie 1 cup Unsweetened Coconut Almond milk Serves 1 (nutrient info assumes use of Truvia) 2012-04-29 23:14:47  Mediterranean Salad with Greek Yogurt Balsamic Vinaigrette
5 oz spring mix greens 15 oz can chick peas, rinsed 1 lb heirloom tomatoes, chopped 2 cucumbers, peeled and chopped 2 oz slivered almonds 1/2 red onion, diced Add greens to a large bowl. Decorate top of greens with chick peas, tomatoes, cucumbers, almonds and red onions. Serve dressing on side.
NutritionBabes Greek Yogurt Balsamic Vinaigrette 1/4 C Extra Virgin Olive Oil Combine all ingredients into a small bowl and whisk until well combined. Makes 8 servings
2012-04-20 12:24:05  Chocolate Banana Smoothie 1 cup Unsweetened Vanilla Almond Milk Serves 1 2012-04-19 23:09:55  Mashed Cauliflower 1 medium head of cauliflower (florets only) 1 teaspoon chopped garlic 1/2 teaspoon salt 2 Tablespoons light cream cheese or 1/3 less fat 1/2 cup plain 0% fat Greek yogurt Scallions for garnish
Place cauliflower florets in a steamer basket over boiling water. Cover and steam until tender, approximately 15 minutes. Place cooked cauliflower in a food processor and add garlic, salt, cream cheese and Greek yogurt. Pulse several times and then process until smooth. Garnish with scallions. Serve warm. Makes 4 servings. Per serving 2012-04-17 10:12:23  NutritionBabes Strawberry Smoothie
This recipe has been a favorite of mine for a few years. It is simple, and much lower in sugar than traditional smoothie recipes. It makes a great 100 calorie afternoon snack or a quick breakfast paired with a hard-boiled egg, low fat cheese stick or one of our whole grain muffins. Play with the fruit choices to find your favorite blend.
1/4 cup plain nonfat Greek yogurt 1/2 cup unsweetened vanilla almond milk 1 cup frozen whole strawberries, unsweetened (or any frozen fruit where the serving equals approx 50 calories) 1 packet Truvia a few ice cubes, depending on your blender and how icy you like your smoothie
Add all ingredients to blender and process until smooth.
Makes 1 serving: 107 calories, 1.7g fat, 119mg Na, 3.6g fiber, 9g sugar, 7g protein
2012-04-16 20:59:05  Creamsicle Smoothie We were fortunate to be on the receiving end of samples of Chobani Champions, the first Greek yogurt made for kids. We just had to play and see what would result from some experimenting in the kitchen. The kids could not get enough of this smoothie! 1 container Chobani Champions Orange Vanilla Greek Yogurt Total recipe: We received product samples to include in this recipe, we were not compensated for our time 2012-04-10 15:47:50  Breakfast Apple Cinnamon Quinoa
Apple Mixture: In a goldtone or other similar coffee filter, rinse quinoa in cold water and thoroughly drain. In a medium saucepan with lid, combine quinoa, almond milk, cinnamon, vanilla and Truvia. Stir and heat to a boil. Cover and lower heat to a simmer for 15 minutes or until liquid is absorbed. Meanwhile, place apples in a glass or other microwave safe dish. Add water, raisins, and cinnamon. Microwave on high power for 3 minutes. Taste apple mixture to determine sweetness, add Truvia if needed. Cover apples and place in refrigerator. When quinoa is done, transfer to a bowl, cover and refrigerate. When cool, top quinoa with apple mixture, sliced almonds and a sprinkle of additional cinnamon. Makes 2 servings. Per serving (using Truvia, other sweeteners may add calories and additional sugar grams) Tips and twists: 2012-03-28 18:53:42  Avocado Deviled Eggs 6 hard boiled eggs 2 egg halves = 1 serving (without salt) Tips and Twists: 2012-03-28 18:40:58  NutritionBabes Egg Salad 8 hard boiled eggs Makes 4 servings. Tips and Twists: Egg Salad is great as a sandwich or wrap; make it whole wheat and add sliced onion, tomatoes, peppers or carrots. Pack on the veggies. Also scoop on a bed of greens and add a side of fruit. Egg Salad can fit in for any meal or snack. Enjoy! 2012-03-27 10:13:48  Spinach and Mushroom Quinoa 1 cup quinoa, pre-rinsed Combine Quinoa and chicken broth in a sauce pan. Bring the mixture to a vigorous boil and then lower the heat, cover, and simmer until quinoa is tender, about 10-15 minutes. Quinoa should be chewy with white spiral-like threads around each grain. Meanwhile, in a large saute pan heat olive oil and garlic. Add mushrooms and saute for approximately 5 minutes over medium heat. Fold in spinach and continue to mix for approximately 2 minutes or spinach is limp. Add cooked quinoa to saute pan and combine well. Serves 8. 1/2 cup (loosely packed) Per Serving:
2012-03-13 14:34:30  NutritionBabes Irish Soda Bread 3 cups white whole wheat flour (preferably sifted) 1 ½ teaspoons baking soda 1 ½ teaspoons salt 1 ½ cups low-fat buttermilk ½ cup raisins Mix flour, baking soda and salt in a large bowl. Create a well in the flour and gradually add buttermilk into flour mixture. Stir liquid into flour until moistened. Add raisins and mix throughout. Knead dough in the bowl for approximately 45 seconds. Dough will be sticky. Lightly dust a cookie sheet with a small amount of flour. Place the dough on the cookie sheet and pat down top of dough. Cut a ½ inch deep “x” across the top of the dough. Bake in oven for 45 – 50 minutes. Makes 12 servings Per serving 130 calories, 5 g fat, 1 mg chol, 320 mg sodium, 3.5 g fiber, 6 g sugar, 5.5 g protein Tips and Twists If you like sweeter bread, add ¼ cup of sugar to flour mixture. This will increase the sugar content per serving to 10 g, and add an additional 15 calories. Serve a slice with your meal or spread the bread with non-fat Greek yogurt and honey for a quick breakfast or snack. 2012-02-19 19:36:51 
Roasted Beet and Pear Salad with Citrus Vinaigrette 1 cup baby spinach leaves On 2 plates spread spinach leaves on the perimeter and place tufts of the arugula in the center. On 4 sides of each plate layer an orange slice, pear slice and beet slice. If beet slices remain, chop them into small pieces and sprinkle on the center of plate. Scatter goat cheese and pecans. Divide dressing and pour evenly over salad. **Slice pear into circles without removing the seeds. Remove the center of each slice that contains any core or seeds. When you layer the salad, cover the hole in the pear by placing the beet over it. To roast beets: Scrub well, place in foil and seal foil like a packet. Place in 400 degree oven for approx 1 hour or until tender. Wait until cool enough to handle and peel. Serves 2
2012-02-07 18:24:15 
Mashed Sweet Potatoes 4 small sweet potatoes, peeled and cut into 1 inch cubes Per serving:
2012-02-07 18:22:36 
Sautéed Asparagus and Garlic 1 bundle of asparagus (10-12 spears), sliced in bite size pieces Per serving:
2012-02-05 13:59:54 
Veggie Omelet Bites These delicious and nutritious individually portioned omelets are ideal to grab and go for busy mornings. At only 60 calories each they are a nutritional bang for your buck. Nonstick cooking spray Serves 6: Tips and Twists:
2012-01-31 13:50:48 
Strawberry Cheesecake Cheesecake: In a gallon size plastic bag, crush graham crackers. Take a Springform pan and spray bottom and sides with nonstick cooking spray. Press graham crackers into bottom of pan and set aside. In a blender or food processor add fat free cream cheese and ¼ cup of egg beaters and blend. Then add 1/3 less fat cream cheese plus ¼ cup egg beaters and blend. Then add Greek yogurt with ¼ cup egg beaters and blend. Add last ¼ cup egg beaters, sugar, 3T Truvia, and vanilla and blend until smooth. Pour mixture into Springform pan and bake at 350 degrees for 40-45 minutes. Remove from oven, spread sour cream on top and return to oven for 5-10 minutes. Remove from oven and let cool on wire rack. Cover with plastic wrap and refrigerate overnight. Topping: To serve: Serves 16
2012-01-31 13:40:13 
Panko Eggplant Parmesan 1 eggplant (approx 1 ¼ lbs) Assembly: Makes 5 servings: For a gluten-free option, choose gluten-free breadcrumbs or Quinoa flakes.
2012-01-11 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:
2011-11-22 15:03:49  Roasted Brussels Sprouts with Shallots and Almonds
1 lb brussels sprouts, sliced in half Preheat oven to 350 degrees Place Brussels sprouts sliced side down on a sheet pan. Drizzle 1 Tablespoon of olive oil over Brussels sprouts with kosher salt. Roast for 15 – 20 minutes until golden brown on sliced side. Over medium heat, sauté almonds and shallots with remainder of olive oil until light brown and caramelized. Combine the Brussels sprouts with the shallots and almonds in a large bowl and serve warm. Makes 6 servings 2011-11-22 15:03:00  Apple Stuffing 2 whole wheat baguettes cut into 1 inch cubes Preheat oven to 350 degrees. Per serving: Tips and Twists: Everyone has their idea of the perfect stuffing. Some like it moist, others like it with more crunch. Our Apple Stuffing recipe can be adjusted to meet both varities. For a moister stuffing, allow to cook covered for a bit longer and additional chicken broth can be added gradually throughout baking. For a cruchier stuffing, leave uncovered when baking for a shorter time, 24-35 minutes. Both versions can enjoy additional add ons such as: nuts, cranberries, raisins or quinoa. For a gluten-free variation, try substituting 2 loaves of Canyon Bakehouse 7-Grain Bread www.canyonbakehouse.com. Leave us a comment about your variation that simply wowed your family, Happy Holidays! 2011-11-22 15:01:51 
Cranberry and Apple Chutney
Cranberries are one of the few fruits truly native to North America and they are harvested in the fall generally from mid September through mid November. This makes cranberries the perfect fruit to add to your Thanksgiving or winter holiday dinners. Cranberries are rich in fiber and a good source of vitamin C and potassium. Cranberries are also one of the foods highest in antioxidants! This Chutney is so versatile, it can be served as an appetizer on a whole wheat cracker with a thin slice of brie, with the main entree in place gravy on your turkey, or for dessert over angel food cake. Best of all it can be made ahead of time and served warmed or chilled. And if there are any leftovers, serve our chutney stirred into oatmeal for breakfast...delicious!
Ingedients:
3 tablespoons raw honey
Directions:
In a large saucepan over medium heat, bring honey and water to a boil. Reduce heat to low and slowly add cranberries, apples, onions, raisins, orange juice, cinnamon and all spice. Return to a boil again and then reduce the heat and simmer uncovered for approximately 25 minutes, stirring occasionally. Serve warm or chilled.
Makes 14 servings.
1/3 cup = 1 serving:
50 calories, 0 g fat, 0 mg cholesterol, 2 mg sodium, 9 g sugar, 2 g fiber, .5 g protein
Tips and Twists:
Another great addition to our chutney would be nuts. Choose your favorite, we love pecans, walnuts or toasted almonds. Get creative and add more protein and fiber by adding quinoa. Mixing in cooked quinoa is another secret of ours. Leave us a comment of your suggestions. We look forward to hearing from you!
2011-11-22 14:50:51 
Stuffed Mushrooms 12 whole mushrooms Preheat oven to 350 degrees.
2011-11-15 23:51:04  Wild Blueberry Crisp
The aroma of this blueberry crisp baking in the oven will bring your family running! Little do they know it’s packed with antioxidants, fiber and protein! Enjoy! 6 cups frozen wild blueberries Pre-heat oven to 375 degrees. Mix blueberries and honey in a large bowl and pour in a 9 inch diameter pie dish or 11 x 7 baking pan. Combine white whole wheat flour, oats, brown sugar, cinnamon and nutmeg in a medium bowl. Mix well, and then gradually fold in light butter until crumbly. Spread flour mixture evenly over berries. Bake for 40 minutes or until berries are bubbling and topping is golden. Serve warm and top each serving with 2 T vanilla Greek yogurt. Serves 12. 120 calories, 2.5 g fat (1 g sat fat, .5 g poly fat, 1.5 g mono fat) 2.5 mg cholesterol, 40 mg sodium, 4 g fiber, 10 g sugar, 4 g protein
2011-11-13 13:11:12 
Wild Blueberry and Greek Yogurt Smoothie
Smoothies make a great “on the go” meal, especially for the busy individual who never has time for breakfast. Need to feed your kids before a sports activity or running to the gym after work and you’re dragging? This antioxidant, fiber and protein packed smoothie is perfect for a boost of energy that lasts until dinner. Enjoy!
1 cup non-fat plain Greek Yogurt 1 cup frozen wild blueberries 2 teaspoons raw honey Combine all ingredients in a blender. Mix well until well blended and smooth. If consistency is too thick add skim milk or plain soy milk to thin. Makes 1 serving (12 oz) 2011-10-18 10:12:53  Pumpkin Chocolate Chip Mini Muffins
2 cups pumpkin puree Makes 36 mini muffins. 1 muffin = 1 serving
2011-10-14 20:12:22  Wheat Berry Veggie Salad with Citrus Vinaigrette This recipe is very fresh and light. It pairs well with any barbecue meats or seafood, and can be made into a rounded meal by adding diced chicken, shrimp, tofu or other protein source. 2 ½ cups low sodium chicken broth Dressing: In a medium saucepan, heat broth and wheat berries to a boil. Cover and reduce heat to low, following directions on the package determine cooking time* . When tender, drain and rinse with cold water. Drain well and set aside. While wheat berries are cooking, heat oven (or large toaster oven) to 450F. Spray baking pan with nonstick spray and spread out corn. Sprinkle with 1/8 tsp Kosher salt, and bake for 12-15 mins. Remove from oven and set aside. In a large mixing bowl combine wheat berries, corn, spinach, tomatoes and chopped onion. In a small bowl combine dressing ingredients and whisk well until blended. Pour over salad and gently mix until well combined. Let stand at least 15 minutes to allow flavors to develop. Makes 8 servings: *depending on the brand of wheat berries you purchase, the cooking time will vary greatly. Nature’s Earthly Choice (www.earthlychoice.com) is parboiled and will only require 15 minutes to cook. Some brands can take over an hour and up to 2 hours. 2011-09-24 19:33:19 
NutritionBabes Noodle Pudding NutritionBabes Noodle Pudding is much lower in calories, fat and cholesterol than a traditional noodle pudding. It's a sweet addition to any holiday meal or other celebration. Always a crowd pleaser and simple to prepare, it will become a family favorite. Enjoy!
8oz dry wide high fiber egg noodles or other whole grain egg noodles Spray a 9x13 glass or Corningware pan with nonstick cooking spray and set aside. Cook noodles to lower end of cooking range on package directions. Meanwhile, preheat oven to 400 degrees. Drain noodles and transfer to a large bowl. Add butter and sugar, stir until well combined. Add remaining ingredients except cinnamon and combine well. Pour mixture into pan and sprinkle top heavily with cinnamon. Bake for 15 minutes at 400F and then lower temperature to 325F and bake for 1 hour. Remove from oven and let set for 5-10 minutes. Cut into 24 pieces. Makes 24 servings: 149 calories, 1g fat, .5g sat fat, 4mg chol, 127mg sodium, 2g fiber, 13g sugar, 8g protein
Tips and Twists: You can add different dried fruits to change the flavor. Apricots, dates, pineapple or other favorites work well. If you wish to lower the sugar content even further, you can replace 2 teaspoons with one packet of Truvia or stevia.
2011-09-18 19:37:15 
NutritionBabes Fruit and Nut Granola Bars Our Fruit and Nut Granola Bars are a super easy way to enjoy a quick, natural and healthy snack. These tasty bars are low in sugar and sodium, and contain heart healthy fats from the flax seeds, nuts and sunflower seeds. Play around with them and find your favorite flavor combination. 1 cup old-fashioned oats Preheat oven to 350 degrees. Coat an 8x8 or 9x9 square pan with non-stick cooking spray and set aside. On a baking sheet (preferably with a rim) combine oats, sunflower seeds, flaxseed and puffed wheat. Bake for about 3 minutes, then add pecans and bake additional 2-3 minutes . Watch closely, the nuts will burn if overcooked! Remove from oven and place in a large bowl. Add raisins, toss, and set aside. In a small saucepan, combine almond butter, honey, vanilla, and salt. Cook over medium low heat while stirring gently until bubbly, about 3-5 minutes. Remove from heat and pour almond butter mixture over oat mixture. Stir well with a large spoon or spatula until thoroughly combined. Transfer to square pan and use very firm pressure to press flat with spatula. Once flat and even, sprinkle 1 T of mini chocolate chips and press into top. Refrigerate until cool and firm, at least several hours to overnight. Cut into 16 bars and store in refrigerator in a baggie or container with lid. Makes 16 servings: Per bar: 97 calories, 5g fat, 0 chol, 7g sugar, 1.5g fiber, 65mg sodium, 2.3g protein Tips and Twists: One of the best things about these bars is their versatility. You can use any type of nuts; think almonds, walnuts, cashews or pistachios. Almost any dried fruit works well too. Cherries, dates, cranberries, apricots…use your imagination. The level of sweetness can easily increase or decrease based on the amount of fruit, honey, or other sweetener you prefer. You can also substitute Hemp Hearts for the flaxseed to provide some extra protein and omega 3's.
2011-09-06 16:07:54 
Banana Pancakes
Breakfast is the most important meal of the day. Start the morning off right and serve yourself and family our homemade Banana Pancakes! They'll love our mouth watering healthier version of this all time favorite. Make the pancakes on the weekend and freeze them for a quick weekday meal. Enjoy!
1 cup White Whole Wheat Flour 1 Tablespoon sugar 2 teaspoons baking powder 1/4 teaspoon salt 1/2 teaspoon pure vanilla extract 1 egg 1 1/4 cups skim milk 2 Tablespoons applesauce 1 ripe banana, mashed 2 ripe bananas, sliced Non-stick spray
Preheat oven to 200 degrees.
In a medium bowl combine white whole wheat flour, sugar, baking powder and salt and whisk together. In another bowl combine vanilla extract, egg, skim milk, applesauce and mashed bananas. Gradually add dry mixture to the banana mixture and combine well with a spatula. The batter will be lumpy. Heat coated skillet or griddle with non-stick spray over medium heat. Measure 1/4 cup portions of batter and drop onto heated cooking surface. Cook for approximately 2 - 3 minutes or until bubbles form on top of pancake and edges appear dry. Carefully flip pancake and cook until golden brown. Transfer pancakes to an oven safe plate and keep warm in oven until remaining batter is cooked. Re-spray cooking surface with non-stick spray as needed. Serve pancakes with sliced bananas on top.
Makes 6 servings (12 pancakes)
1 serving = 2 pancakes per serving 125 calories, 1 g fat, 32 mg chol, 130 mg sodium, 3 g fiber, 5.5 g protein
* 1/3 of a banana, sliced on top will add 35 calories and 1 g fiber
2011-08-12 15:54:46 
Pizza Crusted Baked Cheese Sticks This lighter version of the traditional mozzarella stick is a great snack for picky kids. The Pizza Veggie Stix add something extra special to this crowd favorite. 4 "light" mozzarella cheese sticks
Makes 4 snack servings (3 cheese bites each) 108 calories, 4.3g fat, 1.8g sat fat, 49mg chol, 314mg sodium, 9.6g protein We were given product samples to use in this recipe. We were not compensated for our time. 2011-08-11 12:30:33  Golden Vanilla and Fruit Cake
Our Golden Vanilla and Fruit Cake is a Gluten-free dessert to indulge in without sacrificing great taste! This cake is perfect for birthday celebrations that the whole family will enjoy.
2 eggs
2 Tablespoons canola oil
3/4 teaspoon vanilla extract
1/2 cup unsweetened applesauce
1 kiwi fruit, sliced
1/2 cup fresh raspberries
1 cup fresh strawberries, sliced
Non-stick cooking spray
Preheat oven to 350 degrees
In a large mixing bowl combine Vanilla Cake Mix, eggs, oil, vanilla and applesauce. Mix until well combined. Spray an 8 inch cake pan with non-stick spray. Pour batter in pan and bake in oven for 20-25 minutes or until a toothpick inserted in the center of cake comes out clean. Allow cake to cool at least one hour and then gently transfer to serving plate. Cover top of cake with TruWhip topping and decorate top with fruit. The cake can be made the night before serving and kept in the refrigerator.
Makes 8 servings
(Per serving)
215 calories, 6 g fat, 1.5 g sat fat, 180 mg sodium, 44 mg chol, 2 g fiber, 20 g sugar, 2 g protein
We received product samples to include in this recipe. We were not compensated for our time.
2011-08-10 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.
2011-07-13 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 14:22:59  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 23:26:00  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!
2011-05-15 18:59:46  NutritionBabes Balsamic Dressing ¼ cup balsamic vinegar 3 teaspoons honey mustard 2 teaspoons garlic, crushed ¼ teaspoon pepper 1/8 teaspoon salt 2 Tablespoons olive oil In a mini food processor or blender mix balsamic vinegar, honey mustard, garlic, salt and pepper until smooth. Gradually add oil and mix until well blended. Can be made ahead and stored in the refrigerator for up to 3 days. Makes 4 servings (2 T per serving) 70 calories, 7 g fat, 1 g sat fat, 5 g mono fat fat, 81 mg sodium, 1.5 g Sugar
2011-05-15 18:57:34  Arugula and Asparagus Salad 16 asparagus spears 1/2 teaspoon olive oil 1/8 teaspoon kosher salt 4 handfuls of arugula (about 4 oz each) 2 oz goat cheese, crumbled NutritionBabes Balsamic dressing recipe Preheat grill to high heat. Lightly coat asparagus with olive oil and salt. Grill asparagus for 2-3 minutes or until desired consistency. Separate arugula amongst 4 plates. Sprinkle goat cheese equally on each plate and top with 4 asparagus spears each. Drizzle with balsamic dressing. Enjoy! Serves 4 180 calories, 12 g fat, 4 g sat fat, 15 mg chol, 235 mg sodium, 4 g fiber, 9.5 g protein
2011-05-04 19:07:48 
NutritionBabes Zucchini, Tomato and Onion Bake Spring vegetables and herbs can create an endless combination of healthy and yummy dishes. This recipe can be served as a side dish to accompany almost anything. It’s wonderful with fish, chicken, barbeque meats or any other protein source you prefer. It’s very simple and so pretty on the table. 1 large zucchini, sliced very thin 1 small yellow onion, sliced very thin 1 ½ teaspoons olive oil 2 medium vine tomatoes, sliced thin 1 Tablespoon fresh parsley 5 fresh basil leaves ¼ teaspoon Kosher salt ¼ teaspoon black pepper ¼ cup Parmesan cheese, grated Olive oil flavored cooking spray Preheat oven to 350 degrees. In a bowl, combine zucchini, onions and olive oil. Add parsley, basil, salt and pepper and combine well. Spray an oven safe dish with olive oil cooking spray. Create a pattern of alternating 3-4 zucchini slices with onion mixture and a slice of tomato until all the vegetables are in the dish. Top with a light mist of olive oil cooking spray. Sprinkle top with Parmesan cheese. Cover with foil and bake for 30 minutes. Remove foil and continue to bake another 20-25 minutes until cheese is nicely browned and vegetables are soft. Makes 4 servings 63 calories, 2.7g fat, 1.2g saturated fat, 5mg chol, 256mg sodium, 2g fiber, 3.8g sugar, 4g protein. Tips and Twists: This can be made with your vegetables of choice. If you need to lower the sodium content, use less added salt. You may also experiment with your favorite herbs. Garlic, thyme and rosemary are other suggested additions if you wish to increase the flavor. Reduced fat Parmesan cheese can also be used to slightly decrease the fat and calorie content.
2011-05-04 17:13:11  Zucchini Au Gratin Zucchini is a very versatile summer squash that can be eaten in anything from soups, salads, kabobs, side dishes, and even dessert. Here is a favorite side dish that can be paired with almost any lean meat, or as the main fare for a yummy vegetarian meal. 3 large or 4 medium zucchini, sliced very thin 2 teaspoons olive oil 5-6 fresh basil leaves, chopped or ½ teaspoon jarred 8oz 2% (reduced fat) shredded mozzarella or Italian blend cheese ¼ cup grated parmesan cheese 1 Tablespoon fresh parsley, chopped ½ cup whole grain seasoned bread crumbs Preheat oven to 350 degrees. In a large bowl, combine olive oil and zucchini. Add basil, cheeses and parsley, and combine well. Spray a large casserole dish with nonstick spray. Pour mixture into casserole and cover with ½ cup whole grain bread crumbs. Cover with foil and bake for 30 minutes. Remove foil and continue cooking for 20 minutes. Serves 6 209 calories, 9 g fat, 3.7g saturated fat, 17 mg chol, 417mg sodium, 3g fiber, 3g sugar, 16g protein Tips and Twists: Look for a variety of bread crumbs that has the lowest sodium you can find. Bread crumbs are notoriously high in sodium. You can lower the calorie and fat content by using fat free shredded cheese or using less than 8oz. You can also use fat free or reduced fat parmesan cheese to save a few calories and fat grams, this recipe is analyzed using the regular version. 2011-05-04 17:09:47 
Zucchini Bread Squares With summer around the corner, zucchini will be readily available and in season. It’s time to start baking the classic zucchini bread. But, the traditional recipe provides way too many calories and fat without significant fiber. Our NutritionBabes Zucchini Bread Squares are easily portable, freezable and are a yummy breakfast or snack. Pair one with a hard boiled egg or low fat cheese stick for a quick, balanced breakfast on the go. 1 ¼ cups shredded zucchini (about 1 medium) ½ cup unsweetened applesauce 3 Tablespoons light olive or canola oil ½ cup egg beaters 1 teaspoon vanilla ¾ cup sugar 1 ½ cups White Whole Wheat Flour or Whole Wheat Pastry Flour 1 ½ teaspoons ground cinnamon ½ teaspoon baking soda ½ teaspoon salt 1/8 teaspoon baking powder ¼ chopped pecans or walnuts Preheat oven to 350 degrees. In a large bowl mix zucchini, applesauce, oil, egg, vanilla and sugar until well combined. Add flour, cinnamon, baking soda, salt and baking powder and combine well. Spoon batter into a 9x9 square baking pan sprayed with nonstick spray. Sprinkle chopped nuts on top. Bake 30 minutes or until a toothpick inserted in the center comes out clean. Let cool for 10 minutes and remove from pan. Let cool completely before slicing. Makes 16 squares 117 calories, 3.9g fat, 0mg chol, 57mg sodium, 1.6g fiber, 11g sugar, 2.5g protein Tips and Twists: By decreasing the sugar to 2/3 cup the total sugar content of each square will decrease to 9.7g. This can also be baked in a bread pan by simply increasing the cooking time to 50-60 minutes.
2011-05-03 14:14:48  NutritionBabes Frittata A frittata is an Italian egg-based dish similar to a quiche or an omelet. Typically a frittata includes ingredients such as cheese, vegetable or meats. The eggs of a frittata are beaten more vigorously in order to incorporate more air to allow for a deeper filling with a fluffier result. We’ve made a healthier version of a cheese and vegetable frittata. Serve it up on a relaxing Sunday morning, your next hosted luncheon or for dinner. It can be served warm or cold, as well as being prepared the night before and reheated in the morning for a quick breakfast. Pair the NutritionBabes Frittata with a fresh salad, whole wheat bread, beans, fresh fruit or olives. Preheat oven to 375 degrees. Cover a cookie sheet with nonstick spray and roast sweet potatoes for approximately 10 minutes. Heat oil in nonstick oven-safe sauté pan over medium-high heat, add garlic and onions and heat for approximately 1 minute. Add asparagus and red peppers, sauté until vegetables are tender, approximately 7 – 8 minutes. In a medium sized bowl vigorously beat eggs, egg whites, kosher salt, mix well. Beating the egg whites at room temperature will allow for fluffier eggs. Once potatoes are tender, add to vegetables along with egg mixture. Sprinkle cheese evenly over eggs. Heat pan of egg mixture over medium-high heat until eggs set and top remains a bit runny. Next, transfer the pan with the eggs into the oven for approximately 6-8 minutes. Allow frittata to cool approximately 5-10 minutes before slicing. Makes 6 serving. Tips and Twists: Get creative and mix-up the vegetables and cheeses. Lean cuts of meats can be added as well. Look for eggs that are fortified with omega-3s, such as Egglands Best www.egglandsbest.com. If you do not have a non-stick pan, add the egg mixture to a pie pan or make 6 individual frittatas in a cupcake pan. Either pan used should be sprayed non-stick spray. Bake in oven for approximately 10-15 minutes or until golden brown on top. Prepare frittata ahead of time and reheat for a quick grab and go breakfast or pack for lunch. Enjoy! 2011-04-20 14:54:31  NutritionBabes Vegetable Lasagna Our vegetable lasagna is a great meal to make with the kids! Chop up all the vegetables ahead of time and let them pile on the layers themselves. Kids are more receptive to try their own creations! You can add many different vegetables, let them explore and pick their own to add. Enjoy! 12 whole wheat lasagna noodles 2 tablespoons olive oil 1 tablespoon minced garlic 1 cup fresh mushrooms, chopped 1 cup fresh spinach, chopped 1 cup fresh carrots, chopped 3 cups light ricotta cheese ¼ cup grated parmesan cheese 3 cups reduced fat shredded mozzarella cheese 2 (25 oz) jars of tomato sauce
Preheat oven to 350 degrees. Bring a large pot of water to a boil. Add lasagna noodles and cook according to directions on the box; drain. In a skillet over medium-high heat, add olive oil and garlic. Heat for 1 minute and add mushrooms, spinach and carrots. Sauté vegetables for approximately 5 minutes. Transfer vegetables into a colander in the sink, allowing them to drain and cool. Combine ricotta cheese, parmesan cheese, 2 cups of the mozzarella cheese and vegetables. Mix well. Cover bottom of a 9 x 13 inch baking dish with ½ cup of tomato sauce and then layer 3 noodles on top. Spread 1/3 of cheese/vegetable mixture over noodles. Spread 1 cup of sauce over the cheese. Repeat for 2 more layers. Once the last layer of noodles is placed, add 1 cup of tomato sauce and remaining 1 cup of mozzarella cheese on top. Cover the dish with aluminum foil and bake for 1 hour. Cool 15 minutes before serving. Heat remainder of the tomato sauce and serve on the side. Makes 12 servings Tips and Twists: Using a low sodium sauce or adding less salt to your own sauce helps cut back the sodium in your meal. The cheeses already contain a significant amount to add enough flavor to the dish. If you or your family is not receptive at this time to consuming whole wheat pasta, try an alternative that is higher in fiber. These items have a consistency and texture closer to white pasta. And as mentioned before, get creative and add your own variety of vegetables. They will all taste amazing!
2011-04-18 17:50:47  NutritionBabes Tiramisu Tiramisu is a popular Italian cake that literally means “pick me up”! Typically it is made of biscuits dipped in espresso, layered with a whipped mixture of egg yolks and mascarpone cheese and flavored with liquor and cocoa. The NutritionBabes have adapted this indulgence to give you a “pick me up and keep me going” all day long dessert! We’ve incorporated Chobani Greek yogurt, which allows you to gain 17 g protein with fewer calories and fat from your Italian splurge! Enjoy! 6 oz Vanilla 0% fat Greek yogurt Makes 1 serving
2011-04-15 07:18:48  Roasted Sweet Potatoes and Pears
2 large sweet potatoes, peeled and cut into cubes 3 firm Bartlett pears, seeded and cut into cubes 1 tablespoon olive oil 1 tablespoon honey ¼ cup orange juice ½ teaspoon ground cinnamon ½ teaspoon kosher salt ½ cup pecan halves ¾ cup golden raisins
Preheat oven to 350 degrees
In a large casserole dish add sweet potato and pear cubes. Gently mix in remaining ingredients until all are well coated.
Cover with aluminum foil and bake for 45 minutes. Uncover, gently mix and bake for another 30-45 minutes. Mix again and serve immediately, enjoy! Serves 14 Tips and Twists: This recipe works well with a variety of different fruits such as prunes, figs or apples. Also, many different nuts can be substituted to meet your preferences. Mix it up to please all of your guests!
2011-04-08 23:17:32  Carrot, Butternut Squash Soup This soup is a NutritionBabes favorite! It is good as a meal, but it also makes a fantastic appetizer when entertaining. Serve it in small cups and pass them around to your guests. Our soup is gluten-free and dairy-free. Enjoy! 1 pound carrots, peeled Preheat oven to 400 degrees. Cut all carrots, butternut squash, turnips and sweet potato into 1 inch cubes. Spray sheet pan with nonstick spray. Place all vegetables on sheet pan and toss in olive oil and kosher salt. Bake for approximately 35 – 40 minutes until tender, turning vegetables half way through. After vegetables are cooked, puree with chicken stock in food processor or blender in small batches. Once pureed, pour soup into medium size pot and simmer for about 20 minutes and heated through. Garnish with fresh flat leaf parsley or whole wheat croutons! Makes 6 (2 cups) servings Tips and Twists: 2011-04-04 22:41:10  NutritionBabes Try these quick, easy desserts to make with the kids, impress the guests ro hide them and keep them all to yourself...they're that good! Lemon Frozen Yogurt 2 Lemons Wash and dry lemons well. Slice the bottom of each without slicing into the flesh of the lemon. This will allow the fruit to stand upright. Slice off the top of each lemon to open the fruit. Scoop out the inside of the fruit and discard. Fill each lemon with 3 oz of Lemon Chobani Greek Yogurt. Cover each lemon with plastic wrap and place in freezer for approximately 2 ½ hours. Serve immediately. Makes 2 servings
Orange Frozen Yogurt Wash and dry oranges well. Slice the bottom of each without slicing into the flesh of the orange. This will allow the fruit to stand upright. Slice off the top of each orange to open the fruit. Scoop out the inside of the fruit and reserve in a small bowl. Drain juice and discard. Place reserved fruit in a small food processor and chop well. Mix fruit with vanilla yogurt and fill each orange with yogurt. Cover each orange with plastic wrap and place in freezer for approximately 2 ½ hours. Serve immediately. Makes 2 servings Tips and Twists: When making the lemon or orange frozen yogurt retain the bottom and top slices of the fruit to use as a garnish either by leaving whole on top or making into a rind to sprinkle within the frozen yogurt. Leaving the yogurt in the freezer too long may make the consistency too icy. If this occurs, allow the yogurt to defrost in the refrigerator until desired consistency is achieved.
2011-02-13 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. 2011-02-07 18:17:16 
Fruit and Oatmeal Breakfast Parfait Oatmeal is a heart healthy powerhouse food. This recipe is a fabulous way to get your daily dose of oatmeal in an entirely different way. While fresh is best, frozen berries also work well in this recipe because they release extra juice as they defrost, which will add moisture and sweetness to the parfait. It's best to prepare the oatmeal/yogurt mixture the night before, to allow the oatmeal to reach the desired consistency. 1/4 cup old fashioned oats, dry When ready to eat, take a tall glass, and place ½ of the oat mixture in the bottom. Then top with ½ the of strawberries, and ½ of the almonds or Kashi Go Lean Crunch. Repeat for the top layer. Makes one serving. 237 calories, 5g fat, 0mg cholesterol, 57mg sodium, 6.3g fiber, 13g sugar, 16.6g protein. Tips and Twists: GLUTEN FREE OPTION: Use gluten free oats and almonds instead of the Kashi Go Lean cereal. This recipe can be made with your fruit of choice, but the calorie/sugar content will vary. When in season, fresh fruit makes this parfait fabulous! If you desire the "juicy" effect, simply microwave your fruit for 30 seconds to one minute, or until you see some juices forming.
2011-02-05 22:01:52  NutritionBabes Lemon Oatmeal Squares
2 Tablespoons unsalted butter 2 Tablespoons canola oil ¾ cup light brown sugar 1 teaspoon baking powder ¼ teaspoon salt ¾ cup whole wheat pastry flour 1 cup rolled oats ¾ cup rolled oats (ground in food processor and blender) 3 Tablespoons orange juice ¼ cup apple sauce 1 cup (8 oz) reduced fat cream cheese 2 egg whites 2 lemon (finely grate both lemons for lemon zest and squeeze both lemons for approximately 3 Tablespoons of lemon juice) ¼ cup evaporated nonfat milk non stick canola oil spray
Preheat oven to 350 degrees. Mix together in a medium bowl: butter, canola oil, brown sugar, baking powder and salt. Once combined well, gradually add whole wheat flour, rolled oats and ground rolled oats. Once mixed well add orange juice and mix again. Split mixture in ½ and place in separate small bowls. Set one bowl of mixture aside. Add apple sauce to other small bowl of mixture. Add mixture with apple sauce to 9 x 13 inch pan sprayed with canola oil non stick spray. Press mixture with a spatula into pan covering the entire bottom evenly. In a separate small bowl beat together low-fat cream cheese, egg whites, lemon zest, lemon juice and evaporated nonfat milk. Pour lemon mixture in pan on top of crust. Take reserved flour mixture and sprinkle on top of lemon filling, covering filling. Bake in oven for 30 – 35 minutes, until top is golden brown. Cool and cut into squares. Allow to chill in refrigerator for 45- 60 minutes before serving. Makes 28 squares
90 calories, 4 g fat, 1 ½ g sat fat, 9 mg chol, 70 mg sodium, 1 g fiber, 5 g sugar, 2 ½ g protein
2011-02-01 18:16:32  Sweet Potato Fries 8 large sweet potatoes ½ teaspoon Kosher salt ½ teaspoon fresh ground pepper 2 Tablespoons Olive Oil Olive oil nonstick spray
Wash potatoes, peel and rinse again under cold water. Dry potatoes very well with paper towels. Slice potatoes lengthwise in ¾ inch thick slices then cut into ½ inch to ¾ inch thick fries. Place sliced potatoes in large mixing bowl. Add salt, pepper and olive oil over potatoes and toss well. Evenly space fries on cookie sheets making sure fries are not touching and all seasoning on the bottom of the bowl is sprinkled over fries. Bake for 10-15 minutes and then flip with tongs. Bake an additional 6-8 minutes depending on desired consistency. *Line clear plastic cups with white cocktail napkins and place fries standing up. This makes for a great presentation and the napkins help absorb the oil. 2011-02-01 17:30:19  NutritionBabes Buffalo Chicken 2 pounds chicken breast tenders (chicken tenderloins 99% fat free) 1/4 cup olive oil 1/4 cup apple cider vinegar 1 teaspoon paprika Dash of hot sauce Blue Cheese Dressing ½ cup low fat or light sour cream ½ cup 0% fat plain Greek yogurt 1 teaspoon agave nectar 1 teaspoon apple cider vinegar 2 Tablespoons crumbled Blue Cheese Dash of salt Combine all ingredients of marinade in a small bowl and mix well. *Equally separate marinade in two different bowls. Clean chicken under cold water and then pat dry with paper towels. Place clean chicken in a large Ziploc bag. Add 1 batch of marinade to bag of chicken, seal tightly and knead sealed bag allowing marinade to soak around the chicken. Put Ziploc bag on a plate and place in refrigerator for at least 60 – 90 minutes. Cover second batch of marinade and place in refrigerator. Soak bamboo sticks in water for at least 60 minutes to prevent them from burning when grilled. Combine all ingredients of Blue Cheese dressing in a small bowl. Transfer into small serving bowl, cover and place in refrigerator. Once chicken is marinated, prepare grill to medium - medium high heat. Remove chicken from Ziploc bag and place chicken on bamboo stick. Discard Ziploc with remaining marinade. Grill chicken for 3 minutes on each side. Heat second batch of marinade from refrigerator on medium low heat on the stovetop until heated through. Place chicken in shallow bowl with sticks hanging over edge of bowl. Pour second heated marinade over chicken allowing both sides to be covered, while taking care to avoid sticky skewers. Place skewers of chicken on serving dish with small bowl of blue cheese dressing. Discard second batch of marinade from shallow bowl. Serve immediately.
2011-01-31 22:13:20  NutritionBabes Bean Dip 2 (15 ounce) cans of black beans, rinsed and drained 2 tomatoes ½ red onion 1 tablespoon lime juice 1 garlic clove, peeled ½ teaspoon salt 1 jalapeno pepper, seeded Add drops of Tabasco Sauce to taste ¼ cup Mexican Style shredded 2 % cheese In a blender or food processor, puree all ingredients except cheese. Transfer dip to a bowl. Sprinkle cheese on top. Dip can be served chilled or warm. Serve with tortilla chips and vegetables.
2011-01-31 21:59:37  NutritionBabes Guacamole 4 ripe avocados 1/2 teaspoon kosher salt 1/2 tomato, diced (for garnish) Wash outer skin of avocados. Slice length-wise in half and discard pit. Scoop-out inner fruit of avocados into a bowl. Smash with a fork until smooth. Add kosher salt and mix well. Transfer the dip into a serving bowl. Garnish with diced tomatoes and serve with tortilla chips and/or cut up vegetables. 2011-01-11 09:52:00 
I Can’t Believe it’s Cauliflower Soup Soup is an amazing tool to use in your healthy diet arsenal. During the winter, broth and veggie based soups are a satisfying way to fill up with few calories. Studies have shown that individuals who consume soup almost daily are more likely to have a lower BMI. Also, when soup is consumed at the start of a meal, it often results in fewer total calories consumed at that meal. ** Pair this cauliflower soup with almost any cuisine. 1 Tablespoon olive oil Makes 5 servings. Serving size is 1 cup. Nutrition facts per serving: 95 calories, 3 g fat, 6 g pro, 390 mg sodium, 6 g sugar, 5 g fiber. Tips and Twists This soup was made using chicken broth with 560mg of sodium per cup. Choose a low sodium version to dramatically cut the sodium content. **Several references for studies related to soup and weight management can be found in the Campbell’s Research Review on Soup as a Weight Management Strategy at http://www.campbellwellness.com/pdf/SoupReportforWeb.pdf
2011-01-06 09:49:14 
Quick and Healthy Homemade Pizza Pizza is a staple in many American’s diets. Most calorie counters view pizza as a weight control saboteur. Luckily, there are so many fabulous alternatives to the usual high fat/high calorie pizza ingredients. The NutritionBabes healthy homemade pizza is super quick and easy. Switch up the toppings for variety, and add extra veggies for lots of fiber, or lean meats for extra protein. The possibilities are endless! 100 calorie whole grain lavash bread, flatbread or whole wheat tortilla Lay the lavash or tortilla out on a plate or baking tray. Serves 1 Tips and Twists Look for the highest fiber and protein content in your tortillas for the least amount of calories. Buy a good quality pizza slicer, and cut your creation into small pieces. It will give the perception of a much larger portion. This can easily be eaten for lunch, dinner, or a snack if you share.
2010-12-29 17:42:21 
Grab-and-Go Breakfast Squares Clients are constantly asking me for breakfast suggestions. Lack of time is the most common excuse for skipping this most important meal. It’s critical to jumpstart your metabolism in the morning, and coffee alone does not suffice. These squares are filling, and a good source of fiber. Pair one with a low fat cheese stick or hard boiled egg for a quick, nutritious breakfast. ½ box (9 ounces) All-Bran cereal or equivalent Preheat oven to 400 degrees. Combine all ingredients. Grease 9x13 inch pan with cooking spray. Bake for 25 minutes or until toothpick inserted in center comes out clean. Cool and cut into 28 pieces. Serving size: 1 square Nutrition info: 114 calories, 3g fat, .6g sat fat, 14mg chol, 113 mg sodium, 3g fiber, 8g sugar, 3.3g protein. Tips and Twists Add dried fruit for a little variety. It will slightly increase the calorie and sugar content. If you prefer, you may bake in muffin pans for 15-20 minutes. The fat content may be decreased slightly by using egg substitute instead of whole eggs. Use unsweetened strawberry, blueberry, or cinnamon applesauce to change up the flavor.
2010-12-29 17:40:09 
NutritionBabes Banana Bread I love banana bread! However, a traditional recipe usually contains a significant amount of oil or butter and added sugar that all contribute major calories. This healthier version is made with whole grain flour, Egg Beaters, and applesauce to pump up the nutrition, and using half the amount of sugar found in a typical recipe will save lots of calories. A small amount of olive or canola oil also adds heart healthy monounsaturated fat. 4-5 medium very ripe mashed bananas Preheat the oven to 350 degrees. Mix the first 6 wet ingredients together in a bowl. In a separate bowl, combine the last 4 dry ingredients. Gently stir the flour mixture into the wet mixture until nicely incorporated. Spray a loaf pan with nonstick cooking spray and pour mix into pan. Bake for 60 minutes or until a toothpick comes out of the center dry. Cool 10 minutes before removing from the pan. Makes 16 slices. Nutrition info: Tips and Twists: This recipe does not contain nuts, but you may add your favorite walnuts, pecans, or other nuts if you wish. It will add to the calorie and fat content, but will also increase the protein and fiber. Wait until the loaf is cool and freeze individual slices in wax paper, so you can safely warm them later in the microwave. Pack a slice in your bag as a midmorning, or afternoon snack. Green living tip: If you have a large enough toaster oven, try baking the loaf in there. It will use less energy than a larger range oven. For a kid-friendly treat, bake in mini-muffin tins for approx 15-20 minutes until a toothpick comes out clean. Send them into school instead of cupcakes! You can also bake them into squares by pouring the mix into a 9x9 brownie pan and baking for 35-40 minutes or until a toothpick inserted in center comes out clean. Cool and cut into 16 squares.
2010-12-22 14:51:15  NutritionBabes Chocolate Chip Cookies I was determined to come up with a “healthier” chocolate chip cookie; I found it! My kids were EXTREMELY happy to be a part of the taste test panel, and my husband was thrilled with the final result (he is a chocolate chip cookie connoisseur)! The typical homemade chocolate chip cookie has 16% more calories, 43% more fat, 60% more saturated fat, 160% more cholesterol and ½ the fiber of this NutritionBabes recipe. Here it is, enjoy! 1 ½ cups 100% whole wheat flour 1 cup 100% whole grain rolled oats 1 teaspoon baking soda ½ teaspoon salt 1 ½ cups unsweetened apple sauce ¼ cup canola oil ¼ cup butter, softened ½ cup sugar ½ cup light brown sugar, packed 1 teaspoon vanilla ½ cup nonfat egg substitute 1 ½ cups semi-sweet chocolate chips
Preheat oven to 375 degrees. Grease cookie sheets with canola oil non-stick spray In a small bowl combine 100% whole wheat flour, 100% whole grain rolled oats, baking soda and salt. In a larger bowl combine apple sauce, canola oil, butter, sugar, brown sugar and vanilla. While mixing, gradually add in egg substitute. Next, gradually add in flour/oats mixture. When well combined, fold in chocolate chips. Drop by rounded tablespoons onto greased cookie sheets. Bake for 9-11 minutes or until golden brown. Cool on baking sheet; remove to wire racks to cool completely. Makes approximately 4 dozen cookies 1 Serving = 1 cookie 80 calories, 3.5 g fat, 2 g sat fat, 1 g mono fat, 6 mg chol, 70 mg sodium, 1 g fiber, 6 g sugar, 1.5 g protein Remember, they may have healthier ingredients, but they are still cookies. Moderation is the key! Think Healthy…not Skinny!
2010-12-18 17:11:28  Strawberry Oatmeal Breakfast Pie During the winter, it’s difficult to find fresh, sweet, and reasonably priced strawberries in the northeastern US. I love turning to frozen whole berries this time of year. They are an affordable way to consume the nutrients and fiber you need when the fresh version is less readily available. Try this recipe with frozen strawberries in the winter, or fresh ones when in season. 2 cups old-fashioned oats (gluten free) 1 tsp. baking powder (gluten free) 1 tsp. cinnamon ½ tsp. salt ½ cup skim milk ½ cup 0% nonfat Greek yogurt ¼ cup egg substitute or 1 egg 1 ripe banana, mashed 1 tsp. vanilla extract Roughly 2 cups fresh or frozen whole strawberries, cut in thirds Serves 4 (large pieces) Tips and Twists **Since the banana is the only “sweetener” added to the pie, you may wish to add an extra banana or another preferred sweetener to taste. You may also serve the oatmeal base of the pie with other favorite fruits, or spreads such as almond or peanut butter. It can also be topped with a little maple syrup to create a type of “pancake”. If you defrost frozen berries in the microwave a little longer than usual, more juice will release from the berries, creating a version of strawberry sauce to top your pie. Play around with it to find your favorite version. Enjoy!
2010-12-17 11:54:30  Quinoa Salad with Feta, Pine Nuts and Cranberries
Quinoa (pronounced keen-wah) is known for being a high protein grain and containing a balanced set of essential amino acids making quinoa a complete protein! Quinoa is a good source of dietary fiber, phosphorus and is high in magnesium and iron. Another interesting fact, Quinoa is gluten-free and considered easy to digest. Quinoa has a light, fluffy texture when cooked and it’s mild, slightly nutty flavor is a great alternative to rice or potatoes. Prior to cooking, it’s important to rinse the quinoa under ample water. I recommend placing a coffee filter in a colander and putting the quinoa in the coffee filter. Rinse well and cook according to the recipe. Quinoa is cooked similar to rice (1:2 ratio, quinoa to liquid) and can been prepared in a rice cooker. When cooked, quinoa is translucent and the outer germ ring will be visible. I love trying new ways to serve quinoa. Quinoa can be used as a side dish, the main fare or tossed in soups or salads. I tend to make a large amount early in the week and toss it onto everything! This recipe is a basic one that complements fish, poultry, and salad or can be served all on its own. 1 cup quinoa 2 cups low sodium chicken stock ¼ cup pine nuts ¼ cup dried cranberries ¼ cup reduced fat feta cheese Salt to taste Bring 2 cups of chicken stock to a boil. Rinse quinoa well and add in to chicken stock. Bring to a boil again, then cover, reduce heat and simmer for about 10 – 15 minutes (until all liquid is absorbed). Allow to cool to room temperature and fluff up quinoa with a fork. Once cooled add pine nuts, cranberries and feta. Toss well and salt to taste if desired. Garnish with flat leaf parsley. Makes 6 (1/2 cup) portions 160 calories, 6g fat, 1g sat fat, 1g mono fat, 2mg chol, 140 mg sodium, 2.5g fiber, 7g protein
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