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| Snack (42) | 2013-05-19 21:21:33  Oat and Pumpkin Breakfast Pie It’s Recipe Redux week! Each month we are challenged to make over or create a new, healthy recipe based on a theme. April showers sometimes bring May flowers...but in the case of The Recipe Redux, May brings shower brunches: Bridal showers, baby showers, and graduations parties. Our healthy brunch recipe this month is an Oat and Pumpkin Breakfast Pie. It can be made ahead of time and refrigerated, a big plus when planning a party. You can alter the sweetness by adding extra banana, raisins, sugar or other sweetener of choice. It’s also fantastic with a touch of maple syrup or nut butter. If you take care to use gluten free versions of the ingredients such as the oats, this recipe can also be enjoyed by your gluten free family and friends. 2 cups old-fashioned oats (gluten free) Topping: Preheat oven to 350 degrees. In a large bowl, combine first 5 dry ingredients. In a separate bowl, combine the remainder of the wet ingredients. Add oat mixture and gently stir until fully combined. Coat a round cake/pie pan with nonstick spray. Pour the mixture into the pan and spread it evenly. Bake for 35 minutes or until golden brown and set. Let cool and cut into 5 slices. Combine topping ingredients in a small bowl. Add a dollop of yogurt/pumpkin mix to each piece and serve. Garnish with extra pumpkin pie spice or cinnamon. If you prefer a little extra sweetness, drizzle 1/2 teaspoon maple syrup over each piece. Serves 5:
2013-04-22 00:38:04  Mini Lemon Coconut Cupcakes…Gluten Free!
Every month we are challenged to another Recipe Redux. We makeover an existing recipe in a healthier way, or invent a new one based on a “theme”. This month’s theme is to share your favorite hand-held dessert. It’s no secret that we love portion controlled desserts, and who wouldn’t want to indulge in a cupcake? We decided that we would not just make an ordinary, lighter cupcake, but also make it gluten free! Enjoy!
Ingredients: ½ cup sugar ¼ cup butter 3 eggs 3 teaspoons lemon zest ½ teaspoon vanilla extract 1 ½ cups quinoa flour ¾ teaspoon xanthan gum ½ teaspoon baking powder ½ cup baking soda ¼ teaspoon salt ¾ cup plain nonfat Greek yogurt 1/8 cup shredded coconut
Frosting: 4 ounces cream cheese ½ cup nonfat plain Greek yogurt zest of one lemon ¼ teaspoon lemon juice ¼ cup powdered sugar 2 tablespoons shredded coconut
Directions:
Preheat oven to 350 degrees
In a large bowl, cream butter and sugar until light and fluffy. Add eggs, one at a time and beat well after each. Add in lemon zest and vanilla. In a separate bowl, combine quinoa flour, xanthan gum, baking powder, baking soda, and salt. Add flour mixture gradually into butter, sugar and egg mixture. Next, add in Greek yogurt while mixing. Fold in coconut. Fill mini paper-lined muffin cups or greased mini cupcake tins, three-fourths of the way. Bake for 10-12 minutes or until toothpick inserted near the center comes out clean. To make the frosting, in a small bowl blend cream cheese, Greek yogurt, lemon zest, vanilla extract, lemon juice and powdered sugar. Lightly frost each cupcake and evenly sprinkle coconut on top.
Makes 36 mini cupcakes.
2013-04-06 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. 2013-03-19 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: 2013-01-29 14:41:04 
NutritionBabes Crab Dip You will not have any leftovers with this dip and no one will know it’s low fat. We’ve upped the protein and decreased the calories, making this dip a filling starter. Serve our Crab Dip at your next get together. Enjoy! Ingredients: 12 ounces of crab meat 2 cups low fat cottage cheese 1/2 cup reduced fat cream cheese 1 orange bell pepper (half of pepper diced, other half sliced) 1 yellow bell pepper (half of pepper diced, other half sliced) 1 red bell pepper (half of pepper diced, other half sliced) 3 teaspoons Old Bay Seasoning ¼ cup reduced fat (2%) shredded 4 cheese Mexican blend 2 tablespoons green scallions diced Directions:
Preheat oven to 350 degrees. Puree cottage cheese in a blender or mini food processor. In a medium size bowl combine pureed cottage cheese, crab, cream cheese, diced peppers and Old Bay seasoning. Spread mixture into a shallow round casserole dish. Evenly spread shredded cheese on top. Bake in oven for 15 minutes or until heated through and bubbling on sides. Sprinkle scallions on top and serve with sliced peppers. Serves 12 per serving (2 tablespoons): 70 calories, 2.5 g fat, 1.5 g sat fat, 25 mg chol, 160 mg sodium, .5 g fiber, 9 g Pro Tips and Twists: Serve with your favorite cut up vegetables or sliced whole grain crackers. This dip is also made with gluten-free ingredients.
2013-01-05 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. 2012-10-04 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:
2012-09-14 22:11:49  Banana Chocolate Chip Mini Muffins These cute little muffins make a fantastic snack for kids and adults alike. The secret is the white whole wheat flour. It is a whole grain but presents a much milder flavor. Keep a batch in the freezer and take one out in the morning, it will defrost by snack time. 4-5 medium very ripe mashed bananas Preheat the oven to 350 degrees. Mix the first 6 wet ingredients together in a bowl. In a separate bowl, combine the last 4 dry ingredients except the chocolate chips. Gently stir the flour mixture into the wet mixture until nicely incorporated. Spray 36 mini mini-muffin tins with nonstick spray. Add a heaping tablespoon of batter into each tin. Sprinkle mini chips over all the muffins (approx. 5-7 mini chips per muffin) Bake for 12-15 minutes or until toothpick comes out clean. Makes 36 muffins (with whole eggs) 2012-09-06 22:17:56  Apple Quinoa Bake The original version of this recipe came courtesy of my mother-in-law. It’s been a staple in her house for years. I made it gluten free by using quinoa instead of Grape Nuts cereal as the added crunch factor. This recipe is so versatile it can be enjoyed with vanilla Greek yogurt for breakfast, with cottage cheese for lunch and with whipped topping or frozen yogurt for dessert. Try serving it instead of apple pie for family gatherings. Your guest’s waistlines will thank you. 3 medium-large Gala or Fuji apples, cored and sliced with peel on (approx. 15-18 slices per apple) Preheat oven to 350 degrees. Spray a 9x9 brownie pan with cooking spray. Spread apple slices on bottom of pan. Sprinkle cinnamon over apples. Add raisins and sunflower seeds. Sprinkle on quinoa. Pour water into corner of pan so it coats the bottom, don’t pour over apples. Bake for 50 to 60 minutes taking care not to burn the raisins. Makes 4 servings. 160 calories, 4g fat, .5g sat fat, 35mg sodium, 6g fiber, 18g sugar, 3g protein Tips and Twists: 2012-07-09 22:16:18  Secretly Green Smoothie This smoothie is a fantastic way to get picky eaters to maximize their fruit and veggie intake. The trick is using a high powered blender. A great blender will create a silky consistency and eliminate any of the seed residue often found in smoothies. Fresh spinach or kale both work well as the added greens. ½ large banana Makes 2 large servings: Tips and twists: 2012-05-19 14:58:01  Light California Roll Napoleon 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 healthier way, or invent a new one based on the "theme". This month's challenge asked us to use "little" fishes or sea vegetables. The result was a low calorie version of a sushi favorite. Our featured ingredient...roasted seaweed! 6 slices rectangular roasted seaweed snacks (like the kind by Trader Joes) Stack 2 slices of seaweed on a plate, add ½ of crab, avocado and cucumber. Repeat for second layer and top with final 2 sheets of seaweed. If desired, you may spread the wasabi mustard onto the seaweed or dip if you prefer. Makes one serving: (without soy sauce, if added will contribute additional 575mg of sodium per Tablespoon) 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. 2012-05-01 17:21:36  Almond Joy Smoothie 1 cup Unsweetened Coconut Almond milk Serves 1 (nutrient info assumes use of Truvia) 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: 2012-03-13 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. 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
2011-09-18 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.
2011-08-12 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. 2011-08-10 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 22:45:58  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
2011-06-28 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 14:29:44  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! 2011-05-04 17:09:47 
Zucchini Bread Squares With summer around the corner, zucchini will be readily available and in season. It’s time to start baking the classic zucchini bread. But, the traditional recipe provides way too many calories and fat without significant fiber. Our NutritionBabes Zucchini Bread Squares are easily portable, freezable and are a yummy breakfast or snack. Pair one with a hard boiled egg or low fat cheese stick for a quick, balanced breakfast on the go. 1 ¼ cups shredded zucchini (about 1 medium) ½ cup unsweetened applesauce 3 Tablespoons light olive or canola oil ½ cup egg beaters 1 teaspoon vanilla ¾ cup sugar 1 ½ cups White Whole Wheat Flour or Whole Wheat Pastry Flour 1 ½ teaspoons ground cinnamon ½ teaspoon baking soda ½ teaspoon salt 1/8 teaspoon baking powder ¼ chopped pecans or walnuts Preheat oven to 350 degrees. In a large bowl mix zucchini, applesauce, oil, egg, vanilla and sugar until well combined. Add flour, cinnamon, baking soda, salt and baking powder and combine well. Spoon batter into a 9x9 square baking pan sprayed with nonstick spray. Sprinkle chopped nuts on top. Bake 30 minutes or until a toothpick inserted in the center comes out clean. Let cool for 10 minutes and remove from pan. Let cool completely before slicing. Makes 16 squares 117 calories, 3.9g fat, 0mg chol, 57mg sodium, 1.6g fiber, 11g sugar, 2.5g protein Tips and Twists: By decreasing the sugar to 2/3 cup the total sugar content of each square will decrease to 9.7g. This can also be baked in a bread pan by simply increasing the cooking time to 50-60 minutes.
2011-04-18 17:50:47  NutritionBabes Tiramisu Tiramisu is a popular Italian cake that literally means “pick me up”! Typically it is made of biscuits dipped in espresso, layered with a whipped mixture of egg yolks and mascarpone cheese and flavored with liquor and cocoa. The NutritionBabes have adapted this indulgence to give you a “pick me up and keep me going” all day long dessert! We’ve incorporated Chobani Greek yogurt, which allows you to gain 17 g protein with fewer calories and fat from your Italian splurge! Enjoy! 6 oz Vanilla 0% fat Greek yogurt Makes 1 serving
2011-04-04 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
2011-01-31 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. 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!
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