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| Vegan (15) | 2013-04-29 14:05:21  Roasted Veggies The USDA MyPlate guidelines (www.chooseMyPlate.gov) recommend that half of our plates should be filled with fruits and vegetables for a balanced meal. Keeping our super easy roasted veggies on hand will help you fill half that plate in a snap. This recipe works with almost any vegetable that doesn’t wilt. Try different varieties of squash, root veggies, broccoli, Brussels sprouts, cauliflower, peppers, onions, mushrooms, asparagus, eggplant, and even cherry tomatoes. Preheat oven to 400 degrees. Roughly chop enough vegetables to fill a large serving bowl. Add 2T olive oil and toss to coat. Cover 2 baking sheets with nonstick aluminum foil and spray with nonstick cooking spray. (you can also roast on parchment paper if you prefer) Spread veggies out over 2 trays. Lightly sprinkle with Kosher salt. Season with pepper, thyme or any of your favorite spices. Bake for 40 minutes stirring once or twice. Keep in the refrigerator for several meals over a few days. If cooking tomatoes, add halfway through cooking time. The nutrient content of this recipe will vary greatly depending on what you choose to roast. Generally, ½ cup of cooked vegetables equals one serving, and we need a few servings per meal to equal our optimal daily intake of produce. This is generally a total of 8-12 servings depending on your caloric needs. Once you start roasting on a regular basis, you’ll be hooked! 2013-04-06 13:14:06  Get Culinary with Coconut Water: Coco-Straw-Nana Ice Pops As members of the Recipe Redux we are occasionally challenged with a themed recipe contest. It’s always fun to play with an ingredient and anticipate the final result. This month, we created Coco-Straw-Nana ice pops using Vita Coco Pure unflavored coconut water. If you’ve never tried coconut water, it is nutrient rich yet low in calories compared to any other type of juice. An 8oz serving contains only 45 calories whereas fruit juice typically packs 120-140. Coconut water is also rich in electrolytes such as potassium, magnesium and calcium. One serving delivers more potassium than a banana with significantly less sugar. This recipe can be adjusted to include any of your favorite fruits. Mango and pineapple would also taste fantastic blended with coconut water. We used frozen fruit for convenience as well as quicker set time. Ingredients: Makes 4 pops:
By posting this recipe we are entering a recipe contest sponsored by Vita Coco and are eligible to win prizes associated with the contest. We were not compensated for our time. 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: 2012-04-10 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: 2012-02-07 18:22:36 
Sautéed Asparagus and Garlic 1 bundle of asparagus (10-12 spears), sliced in bite size pieces Per 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.
2011-08-08 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)
2011-06-14 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! 2011-05-27 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
2011-04-15 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!
2011-02-01 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. 2011-01-31 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. |
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