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| Veggies and Sides (26) | 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! 2013-02-03 16:30:05  Tamari Freekeh with Sesame Chicken, Scallions and Cashews If you are asking, “What’s Freekeh?”, you are in for a treat. 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. It is similar to brown rice with a chewier texture and a nuttier flavor. 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. Freekeh Foods, the brand I used in this recipe, produces 3 delicious flavors: Original, Rosemary Sage, and Tamari. We were lucky enough to receive samples at a trade show and here is the result: 1 bag Tamari flavored Freekeh (approx. 1 ¼ cups dry)
Serves 4 Tips and Twists: Freekeh Foods is a client of NutritionBabes, LLC. We were not compensated for this post. 2012-11-21 18:07:42 
Roasted Parsnip & Carrot Soup Thanksgiving is by far my favorite holiday, as well as my family’s. My mother hosted Thanksgiving dinner for over 40 years until I took it over after I was married. I learned to love to cook from my mother and she taught me that the fewest ingredients are best. She always filled our table with fresh, colorful vegetable dishes where you could actually see and taste the vegetables. They weren’t covered with marshmallows or mixed with cheese. My mother’s recipes typically included all or some of the following: olive oil, onions, garlic, salt and pepper, and most of these dishes were typically roasted. The smell of caramelized vegetables in the oven always brought us running. Many of these roasted vegetables were pureed into soup. Whatever combination served that year always tasted fabulous! For many years, the soup was served as an appetizer, but we found we could never get enough. We now serve this family favorite along with the other sides in larger bowls…it’s that good! This recipe was created for The Recipe Redux, a website founded by Registered Dietitians where we will participate in a monthly recipe challenge. Each month we will makeover an existing recipe in a healthier way, or invent a new one based on the “theme”. This month’s theme is “Vintage Side Dishes”. Ingredients: 2 pounds parsnips, peeled and cut into 1 inch slices 2 pounds carrots, peeled and cut into 1 inch slices 1 large yellow onion, chopped 2 Tablespoons olive oil 1 teaspoon kosher salt 8 cups low sodium chicken stock, plus additional to thin to desired consistency olive oil non-stick spray
Directions: Spray sheet pan with nonstick spray. Place parsnips, carrots and onions on sheet pan and toss in olive oil and kosher salt. Roast vegetables for approximately 35 – 40 minutes, turning half way through, and allowing them to become tender and caramelize. Onions should be translucent. Remove from oven when done. In a food processor or small blender, puree vegetables in small batches while slowly adding chicken broth. An immersion blender is another option as well. Once pureed, pour soup into a stockpot and simmer until heated through. Makes 10 servings. Per serving: 124 calories, 2.5 g fat, 0 mg chol, 312 mg sodium, 6 g fiber, 4 g protein
2012-06-27 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. 2012-05-30 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.
2012-04-19 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 2012-03-27 10:13:48  Spinach and Mushroom Quinoa 1 cup quinoa, pre-rinsed Combine Quinoa and chicken broth in a sauce pan. Bring the mixture to a vigorous boil and then lower the heat, cover, and simmer until quinoa is tender, about 10-15 minutes. Quinoa should be chewy with white spiral-like threads around each grain. Meanwhile, in a large saute pan heat olive oil and garlic. Add mushrooms and saute for approximately 5 minutes over medium heat. Fold in spinach and continue to mix for approximately 2 minutes or spinach is limp. Add cooked quinoa to saute pan and combine well. Serves 8. 1/2 cup (loosely packed) Per Serving:
2012-02-07 18:22:36 
Sautéed Asparagus and Garlic 1 bundle of asparagus (10-12 spears), sliced in bite size pieces Per serving:
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!
2011-10-14 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.
2011-08-04 22:49:36 
Vegetable Quinoa
2 cups quinoa, rinsed 4 cups low sodium chicken broth 1 pint cherry tomatoes, sliced in half 5 oz fresh baby spinach 2 cups sweet corn kernels (about 4 ears), grilled in husk and cut free from cob (frozen corn, cooked can be used as well) 2 Tablespoons pecorino romano cheese
Combine quinoa and broth in a medium saucepan; bring to a boil. Cover, reduce heat and simmer approximately 10 minutes until liquid is absorbed. Remove from heat, let stand for 10 minutes and then fluff with a fork. Toss together well in a large bowl warm quinoa, cherry tomatoes, spinach, sweet corn and Pecorino Romano cheese. Serve immediately.
Makes 8 servings
(per serving) 200 calories, 3 g fat, 0 mg chol, 60 mg sodium, 5 g fiber, 9 g protein
Tips and Twist: This recipe is perfect with our Garlic Shrimp recipe, simply add in the shrimp along with the vegetables. Vary the vegetables according to your preferences, remember to make it colorful.
**Correction: This recipe was originally posted incorrectly. We apologize for any inconvenience.
2011-07-13 14:40:28 
Wheat Berries with Pine Nuts and Currants Olive oil non-stick cooking spray Dressing: To make the dressing: In a small bowl, combine vinegar, maple syrup, salt and pepper. Whisk in olive oil until nicely combined. Pour over the wheat berry salad and gently mix to coat evenly. Give the salad time to cool and let the flavor develop. It’s wonderful the next day! Serves 6: Tips and Twists: The Earthly Choice wheat berries are parboiled, therefore you only need to cook them for about 15 minutes. Check your wheat berries to make sure, otherwise you will need to cook them for over an hour. This recipe can be lightened slightly by using lite or sugar free maple syrup. Also, if pine nuts and currants are hard to find, you may use raisins, dried cranberries, dried cherries, or toasted slivered almonds as well.
2011-06-14 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 14:22:59  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!
2011-05-24 23:56:40  NutritionBabes Cabbage Soup This recipe incorporates many powerhouse foods. It’s packed with vitamin C, potassium and fiber. This soup is perfect to make ahead and reheat later for a quick meal. Enjoy! 3 Tablespoons olive oil, separated Makes 6 servings 1 serving = 2 cups Tips and Twists 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. 2011-04-15 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: 2011-01-11 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
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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