Sweet Potato Pie Ramekins-2

Sweet Potato Cutie Pies

Sweet Potato Cutie Pies

We’ve gotta admit, there’s something that feels overly indulgent, but at the same time so good—knowing that you can devour an entire decadent pie and no one is going to bother you or even ask for a tiny piece. Well hello, Sweet Potato Cutie Pies! This pie is delicious and scrumptiously satisfying and you can eat the entire thing for only 177 calories! Yep, it’s all yours! And you don’t have to share a sliver—or even a bite. In fact, 9 of your guests get their own pie too!

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Sweet Potato Cutie Pies

 

10 servings

 

 

Ingredients:

3 small sweet potatoes, roughly 3 ounces each

2 Eggland’s Best eggs (we use Eggland’s Best because they have 25% less saturated fat than ordinary eggs)

2 T. butter, soft

1 T. brown sugar

½ c. skim milk

1 t. vanilla extract

1 t. pumpkin pie spice

½ t. cinnamon

Oil in a spray bottle or non-stick cooking spray

1 9’’ unbaked pie crust

Nonfat whipping cream (optional)

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Directions:

Pre-heat the oven to 350F.

 

Using a fork, stab each sweet potato six times in separate spots. Place in the microwave for about 6 minutes (depending on your microwave) or until very soft and a knife can easily go through them. Once fully cooked allow potatoes to cool for roughly 5-7 minutes or until they are not too hot to handle and, you are able to use a potato peeler or a knife to remove the skin from the potato.

 

Cut the potato into chunks and place it in a medium bowl along with the eggs, butter, brown sugar, milk, vanilla, pumpkin pie spice, and cinnamon. Using a fork or whisk, mix the ingredients together completely.

 

Remove the unbaked piecrust from the box. If the crust is too hard that it starts to break when you unroll it, place it in the microwave for 5-10 sec to soften it. Once soft, unroll the piecrust. Spray the bottom and sides of 10 ramekins with non-stick cooking spray. Next, flip the ramekin upside down, on top of the piecrust and trace around the ramekin with a knife. Remove the ramekin and pick up the sliced circle. Place it inside the ramekin and firmly press it against the bottom and sides of the ramekin. Using a fork, prick the bottom of the crust in 2 separate places.

 

Pour 1 T. of sweet potato batter into each piecrust evenly. Place the ramekins in the oven for about 20 minutes. After 20 minutes, check the pie to see if it comes out clean when you stick a toothpick or fork in it. If it comes out clean, then you may remove the pie from the oven and allow it too cool. If batter still appears on the toothpick or knife, place the pie back in the oven for 5 minutes at a time until toothpick or knife comes out clean.

 

After the pies have cooled, use a knife to slice around the edges of the ramekin and carefully pop out the pies. If you desire, you may add a tablespoon of whipping cream to the top. Enjoy!

 

Nutrition Facts (per serving w/o whipping cream): 177 Calories, 9g Fat, 4g Saturated Fat, 21g Carbohydrate, Protein 3g, 2g Fiber, 133mg Sodium, 43mg Cholesterol

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I Beg Your Parsnips

I Beg Your Parsnips (recipe from our book The Nutrition Twins’ Veggie Cure)

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I Beg Your Parsnips

We serve these matchstick fries to our families as a super tasty and healthy alternative to french fries. They’re fun to eat and packed with flavor. You won’t miss the real deal, and neither will your arteries or wardrobe! The pepper gives them plenty of pizzazz—you won’t even need the salt!

 

Serves 2 (1⁄2 cup per serving)

Olive oil cooking spray
1 large parsnip (about 9 inches long, 5 ounces), peeled
Cracked black pepper
Salt to taste

1. Preheat oven to 400°F. Line a baking sheet with parchment paper.
2. To make “matchsticks,” cut the parsnips into long, thin strips, using a very sharp knife, or a mandoline if you have one. Spray the parsnip sticks with olive oil and lay them on the baking sheet. Lightly sprinkle with cracked pepper on both sides.
3. Bake the fries for about 25 minutes, flipping them over halfway through. They are ready when they are cooked completely, crispy and slightly brown.
4. As you allow them to cool, sprinkle with pepper and salt to taste.

Per serving: calories 50, total fat 0g, saturated fat 0g, cholesterol 0g, sodium 7mg, carbohydrates 12g,
dietary fiber 3g, sugars 3, protein 1g
Percent Daily Value: vitamin A 0%, vitamin C 19%, calcium 2%, iron 2%

 

 

For more recipes like this please check out our book The Nutrition Twins’ Veggie Cure (it also includes a 10 Day Weight Loss and Jumpstart Plan)

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Creamy Tomato Pasta with Peas

For those nights when you want a little comfort food, know you need some protein and don’t want to spend hours slaving over the stove… say hello to Creamy Pasta with Peas. The peas and the yogurt in the sauce add a nice dose of protein while the peas also add an extra boost of fiberto to the whole wheat pasta and tomato’s fiber to help you to feel extra satiated.  Buh bye after- meal cravings! Well, whatcha waiting for, grab a fork and join us! ;)

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Creamy Tomato Pasta with Peas

Serve 4
Ingredients:

 

3 ounces uncooked whole wheat pasta
2 Roma tomatoes
1 tbsp tomato paste
6 ounces nonfat organic plain Greek yogurt
1 tbsp sugar or 1-1/2 packet stevia, to taste
½ teaspoon paprika (smoked paprika)
1/4 teaspoon cayenne
½ teaspoon chili powder
½ teaspoon cumin powder
2 teaspoon balsamic vinegar

¼ cup grated parmesan
½ teaspoon black pepper
1 bag frozen peas

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Directions:
1. Take the peas out of the freezer and allow to thaw. Prepare whole wheat pasta according to package directions.
2. Meanwhile chop the tomatoes and add them along with the remainder of the ingredients, with the exception of the peas, to a blender. Blend until creamy and smooth. If you need to, add a splash of almond milk to get the blender started.
3. Add peas to a strainer where you will dump pasta. When pasta is finished cooking pour it into the strainer, as you normally would, only now peas are “cooked” and mixed in.
4. In a medium-sized bowl combine pasta and peas with sauce. Depending on your preference, you may want to add a touch of sugar to taste. Serve and Enjoy! Makes 4 Servings
Nutrition Information per serving: 218 Calories, 4 g fat, 15 g protein, 34 g carbohydrate, 9 g fiber,

For a 10-day Weight Loss Jumpstart and Detox Plan and more delicious healthy recipes like this, please check out The Nutrition Twins’ Veggie Cure!

 

 

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Gin’s Brownies

By now you probably know that we love everything chocolate. Yep, chocolate pretzels, hot chocolate and chocolate chip cookies… they’re all fair game for us. But slash calories to make chocolate waistline-friendly, and it’s that much better! So when we found this recipe from the Midwest Dairy site for 159 calorie brownies, we had to give it a whirl! And let us tell you, these are delish!

 

Pssst… The Midwest Dairy site is loaded with more recipes like this and if you sign up to receive their email newsletter to receive more recipes between November 3-30, you’ll be eligible to win a $250 grocery store gift card. Pretty sweet deal for filling out a quick form! Link to sign up for email newsletter and enter to win sweepstakes: http://bit.ly/1wKiiVN

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Gin’s Brownies

Servings: 32
Prep time: 30 mins
Cook time: 30 mins
Total time: 1 hour

Created by: Jill Lamborn, Lamborn Farm LLC, Luana, IA

Ingredients
Batter:
1 ½ cup lowfat milk, divided
1 tablespoon white vinegar
1 teaspoon baking soda
2 eggs, lightly beaten
¼ cup unsweetened cocoa
⅓ cup unsalted butter
2 cups all-purpose flour
1⅔ cup sugar
1 teaspoon vanilla extract

Frosting:
4 tablespoons unsalted butter
2 tablespoons lowfat milk
½ cup chocolate chips
1 cup powdered sugar
Preparation
1. Preheat oven to 350 degrees F. Pour ½ cup milk in small bowl. Add vinegar and let sit 5 minutes. Whisk in baking soda and eggs until frothy. Set aside.
2. In saucepan over medium heat, mix cocoa, ⅓ cup butter and 1 cup milk. Whisk until butter is melted. Remove from heat.
3. In a large bowl, mix flour and sugar. Pour in cocoa mixture and beat well. Pour in egg mixture and beat well. Add vanilla and beat until smooth.
4. Pour batter into a 13x9x2-inch baking pan coated with cooking spray. Bake for 25 — 30 minutes or until tests clean with a toothpick. Cool completely.
5. For frosting, combine 4 tablespoons butter and 2 tablespoons milk in saucepan over medium heat. Whisk until melted. Add in chocolate chips, stirring constantly until melted. Remove from heat. Add powdered sugar and beat until frosting consistency (if too thick, thin with another teaspoon of milk.) Frost brownies and cut into 32-inch pieces.

 

Nutrition Facts Per Serving: Calories 159, Fat 6g, Carbohydrates 24g, Protein 3g, Cholesterol 74mg, Sodium 28mg, Fiber 1g

– See more at: http://www.dairymakessense.com/

Don’t forget to enter their sweepstakes to win $250!

Also, follow Midwest Dairy on www.Facebook.com/MidwestDairy and www.Pinterest.com/MidwestDairy).

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The Nutrition Twins work with DairyMakesSense.com to help educate people about dairy foods.

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Delicious Calorie Saving Swaps at Thanksgiving

Several days ago we shared nine strategies that we employ to make sure we don’t put on the holiday pounds while still enjoying Thanksgiving Day feasts. And today we have the calorie lowdown, so you can see how many calories you’ll save by making the better choice.

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1. Want to be surprised? One of the best things to fill your plate with is turkey. Here’s what we do (and you should too!):

  • We go for the turkey breast without skin.
  • Turkey breast without skin (3 ounces) = 114 calories, 0.6 grams fat
  • Turkey leg, with skin (3 ounces) = 190, 10 grams fat
  • Turkey breast with skin (3 ounces) = 160, 6 grams fat

 

 

2. We go for a little bit of cranberry sauce (instead of gravy) on our turkey because you can just use a little bit and you get a whole lot of flavor.

  • Cranberry sauce (2 tablespoons) = 43 calories and 0 grams fat
  • Full-fat gravy (1 cup) = 150 calories and 6 grams of fat
  • Gravy, fat skimmed off the top (1 cup) = 80 calories, and no fat
    (Save 70 calories and 6 grams fat by choosing the cranberry sauce!)

*If you are a gravy fan, aim to stick to 2 tablespoons (hard to do! But the payoff is huge. You’ll keep the calories under 100.)

**If Thanksgiving is at your house de-fat your gravy. The great thing here is you can keep all the flavor!! Simply use a fat separator or put the gravy in the fridge in advance so that fat rises to the top and can be easily skimmed off. You get huge fat savings without losing the gravy flavor.

 

 

3. You say “potato,” we say try our “Potato Skinny Mash

 

  • Look for other delicious alternatives to: Mashed potatoes with butter and whole milk (½ cup is 120 calories, 5 grams fat–and most people don’t have just one serving!)
  • Mashed potatoes with skim milk and a dash of grated parmesan or a teaspoon of a light vegetable oil based spread (½ cup serving = 80 calories, 1 gram fat)
  • But whenever possible, enjoy our Skinny Mash: See Our Skinny Mash recipe from The Nutrition Twins Veggie Cure, ½ cup = 40 calories, 0 grams fat

 

 

4. Stuffing can do a lot of damage…

  • So we fill our plates with LOTS of veggies seasoned with spices. We also add a portion of turkey to our plate with a small serving of cranberry sauce and our Skinny Mash and we leave room for just a tiny bit of stuffing.
  • We then taste the stuffing and ask ourselves if it tastes phenomenal. If not, we settle for a little bit. If it’s to die for, we take a little bit more.
  • Lucky for us, our mom is pretty health conscience and knows that she has two nutritionists coming for the feast, so she makes a second stuffing (yes, she’s pretty amazing, thanks Mom!). “Our” stuffing is made from whole grain raisin bread, extra veggies (to thin out the calories of the stuffing) and low-sodium broth (to help reduce Thanksgiving Day after-bloat). We recommend trying to this! It’s delish and much lower in calories.

 

Check out the calorie savings:
Stuffing, typical preparation (½ cup) = 190, 8 grams fat, 550 mg sodium
Stuffing, low sodium, extra vegetables (½ cup) = 80 calories, 2 grams fat, 180 mg sodium

 

 

5. We go for the lower calorie but still delicious versions of our sides (This means watch out for buttery veggies–just a tablespoon of butter is 100 calories!): Check out the big savings!

  • Vegetables with butter (½ cup) = 200 calories, 18 grams fat
  • Vegetables steamed and spritzed with olive oil and spices (½ cup) = 25 calories, less than 1 gram fat

 

6. And for our sweet tooth?! :)

  • We like anything sweet. We go for the pumpkin pie or the apple pie instead of the calorie-loaded pecan pie which has 500 calories and 27 grams of fat per slice. You’ll cut the fat and calories in half by going with the pumpkin or apple! If it’s sweet and scrumptious, count us in!
  • Other options we love: