october kale salad copy

Kale Salad With Warm Roasted Sweet Potatoes and Carrots

Kale Salad with Warm Roasted Sweet Potato and Carrots

 

If you’re like us, as the weather gets cooler, you begin to crave warming, hearty foods. Unfortunately, the season’s comforting foods also tend to be high in calories and fat.

 

The best way to combat this crisis? A Cozy Fall Salad! That’s right, we will let you in on a little secret: salads don’t have to get put on the backburner during the fall and winter! Salads can be satisfying and comforting, we promise.

october kale salad copy

 

 

 

This kale salad makes use of delicious sweet potato and carrots- two veggies that are hearty and filling, yet kind to the waistline. It’s the kind of salad that feels just right to eat curled up with a good book by the fireplace- the ultimate comfort to get through the cold October nights!

 

 

Did we mention this salad is also bursting with vitamin A, C, and K? Awesome eyesight, glowing skin, and strong bones? Check, check, and check. Quite frankly, we can’t think of any reason not to enjoy this salad. Autumn just got a whole lot tastier.

 

 

Kale Salad with Warm Roasted Sweet Potato and Carrots

 

Ingredients

Serves 4

 

1 bunch (whole head) Dino Kale, de-stemmed and washed

1 cup sweet potato, roasted and cut into ½ inch cubes

1 bunch (6 medium) carrots, roasted and cut into coins

 

Dressing:

1 Tbsp. Olive oil

1-1/2 Tbsp. apple cider vinegar

Juice from 1/2 a lemon

1/4 tsp ginger powder

Pinch of salt, pepper

 

Directions

Chop the kale into bite sized pieces and add to a bowl. Make the dressing by mixing all the ingredients, and pour it over the kale. Massage the kale for a minute or two, until it begins to become softer and less rigid. * Once the kale is nice and tender, add the sweet potato and carrots to the salad, and toss to combine. Bon Apetite!

 

*Taste and Nutrition Tip: Massaging the kale with the dressing makes it easier for your body to digest, and it makes the texture amazing!

 

Nutrition per serving:

Calories: 121 Fat:3.5g          Carbs: 21 g    Protein: 3g     Sodium:100 mg         sat fat:            .05 g      unsat fat: 3 g         fiber: 3.5 g                 sugar: 6g

Kale Salad With Warm Roasted Sweet Potatoes and Carrots
 
Author: 
Nutrition Information
  • Serves: 4 servings
  • Serving size: ¼ recipe
  • Calories: 121
  • Fat: 3.5 g
  • Saturated fat: 0.5 g
  • Unsaturated fat: 3 g
  • Trans fat: 0 g
  • Carbohydrates: 21 g
  • Sugar: 6 g
  • Sodium: 100 mg
  • Fiber: 3.5 g
  • Protein: 3 g
  • Cholesterol: 0 g

Recipe type: Salad, appetizer

This hearty autumn salad is filling and low in calories
Ingredients
  • 1 bunch (whole head) Dino Kale, de-stemmed and washed
  • 1 cup sweet potato, roasted and cut into ½ inch cubes
  • 1 bunch (6 medium) carrots, roasted and cut into coins
  • Dressing:
  • 1 Tbsp. Olive oil
  • 1-1/2 Tbsp. apple cider vinegar
  • Juice from ½ a lemon
  • ¼ tsp ginger powder
  • Pinch of salt, pepper
Instructions
  1. Chop the kale into bite sized pieces and add to a bowl.
  2. Make the dressing by mixing all the ingredients, and pour it over the kale.
  3. Massage the kale for a minute or two, until it begins to become softer and less rigid. *
  4. Once the kale is nice and tender, add the sweet potato and carrots to the salad, and toss to combine. Bon Apetite!
  5. *Taste and Nutrition Tip: Massaging the kale with the dressing makes it easier for your body to digest, and it makes the texture amazing!

 

Halloween Candy

Tricks and Treats for a Happy, Guilt-Free Halloween!

Let’s face it—who doesn’t want to indulge without breaking the calorie bank? We certainly do!

Here are some of our favorite guilt-free tricks and treats—and for fewer than 100 calories!

 Halloween Candy

 

  1. The best mini candy option? 3 musketeers have only 24 calories per mini!.
  1. Small Twix = 80 calories per bar!
  1. A true Halloween staple– one pack of fun size M&Ms has 90 calories.
  1. It may not be Christmas where you hope to get a kiss under the mistletoe, but this is one kiss that you won’t regret in the morning! One kiss is just 22 calories. So if you have the option between regular M&Ms and Hershey kisses, go with the kiss every time!
  1. Beware: sugar free. While they may have less sugar, they often will still rack up fat and calories. Sneaky Spooky!

 

Happy Halloween!

 

Enjoy!

 

grilled-peanut_butter_sandwich_Peanut_board

Power Through Your Morning with Peanut Butter—Blueberry Peanut Smoothie & Grilled Peanut Butter and Banana Sandwich

peanut_butter_sandwich_smoothie_collage_PB_board

 

As kids, our favorite food was peanut butter and we lived for PB & J sandwiches so much that we pleaded with our mom to pack them for our lunch every day. If she wanted to switch up our lunch repertoire and throw something new into the mix she was guaranteed that we would complain. Now, being Moms and aunts ourselves who are always looking for nourishing, fast and easy meals and having kids who are peanut butter fanatics, we realize we gave our mom a hard time, but other than the fact that it was annoying for her, it actually wasn’t such a bad thing. After all, peanut butter is not only nutritious since it’s high in fiber, protein and good fat, but it’s a great addition to the diet because it is a natural, plant-based source of eight grams of protein and more than 30 essential nutrients and phytonutrients. Plus, it makes for a pretty easy meal to throw together—any time of day–lunch –or breakfast, when most people are in a hurry.

grilled-peanut_butter_sandwich_Peanut_board

 

In honor of our love of peanut butter and our need for fast, easy, fun and nutritious mornings, here are three easy ways to incorporate peanut butter and two healthy breakfast recipes that help to provide energy so you and your family can power through your day.

Easy Breezy Peanut Butter additions:

1. Stir a spoonful of peanut butter into oatmeal.
2. Spread peanut butter on a slice of whole grain bread, top with cinnamon and banana slices.
3. Make a smoothie by blending peanut butter with fruit and a little milk.

 

blueberry-smoothie-_peanut_board
Blueberry Peanut Smoothie

Start to finish: 5 minutes
Serving Size: 11.2 oz
Ingredients:
2 cups fresh blueberries
3 tablespoons peanut butter
½ cup 1% low-fat milk
2 cups fat-free vanilla yogurt
½ cup ice

 

Preparation:
In a blender, place blueberries, peanut butter and milk. Cover and blend at high speed for 30 seconds. Add frozen yogurt and ice; continue to blend for 30 seconds or until smooth. Pour in three 8oz glasses and serve.

 

Nutrition information per serving:
Calories: 306
Calories from Fat: 100g
Fat: 11g
Trans fats: 0
Cholesterol: 0
Carbohydrate: 42g
Protein: 14g
Fiber: 3g
Sodium: 200mg

 

grilled-peanut_butter_sandwich_Peanut_board

 

Grilled Peanut Butter and Banana Sandwich

 

Start to finish: 8 minutes
Serving Size: 6.3oz (1 sandwich)
Ingredients:
6-8 tablespoons smooth or crunchy peanut butter
8 slices of whole grain bread
2 large ripe bananas, sliced lengthwise into a total of 16 pieces
2 tablespoons of honey
Cooking spray

 

Preparation:
Spread about 1 tablespoon of the peanut butter on each of the bread slices. Place the banana pieces on top of the peanut butter on 4 of the slices, and drizzle with honey. Press the remaining slices of bread on top to make 4 sandwiches. Place a large, non-stick skillet over medium-high heat. Coat the bread with the cooking spray just before browning each side. Saute (or grill) sandwiches, in batches, approximately 2 minutes per side, until golden brown. Slice the sandwich diagonally, and serve warm.

 

Nutrition information per serving:
Calories: 499
Calories from Fat: 180
Fat: 20g
Trans fats: 0g
Cholesterol: 0mg
Carbohydrate: 72g
Protein: 16g
Fiber: 10g
Sodium: 513mg

For more breakfast tips and recipe ideas, check out www.PBforBreakfast.com, where we found this recipe!
The National Peanut Board sponsored this post, however, the opinions shared are entirely our own.

baked_apple

Baked Apple

We admit it-we’re a bit apple obsessed! Most of you probably know by now, we’ve had one practically everyday since we were in high school.  You’ve tried our Comfort Food Reinvented-Apple Pie, but here’s another treat for your taste buds and your waistline (only 91 Calories!).  Oh yeah!  Sink your teeth into this pup–talk about satisfying! Go get ‘em Slim! ;)

baked_apple

Baked Apple

This is so healthy but so yummy you’ll crave it like dessert! This is as easy as pie… apple pie! :)

 

Serves 4

 

Ingredients:

4 apples (we recommend fuji, or green tart apples, depending on your favorites and preferences, but any will work

2 teaspoons ground cinnamon, plus more for sprinkling

2 teaspoons vegetable based butter spread (a trans fat free one, of course!)

a sprinkle of sugar, optional

 

Directions:

1. Preheat the oven to 350 degrees F.

2. From the top of the apple, scoop out the core, but do not cut all the way through.  You simply want to create a well at the top of the apple. In each apple’s “well” add 1/2 teaspoon of butter spread, 1/2 teaspoon cinnamon and sprinkle with a dash of sugar if using.

3. Place the apples in a baking pan with a lip or in a shallow baking dish. Sprinkle with cinnamon and place in the oven for about 15 minutes–or until the apples are tender.  Enjoy!

 

Nutrition Facts Per Serving: Serving is 1 apple: 89 Calories, 17 g Carbohydrate, 1 g fat, 0 g protein, 4 g fiber, 4 gram sodium

Sweet Potato & Carrot Mash

Sweet Potato & Carrot Mash – National Potato Day!

Colder weather and creamy comfort food go together like peanut butter and jelly! And since most of our clients tell us that mashed potatoes are one of their ultimate favorite comfort foods, today, on National Potato Day, we have the perfect recipe to cozy up with! And best of all, this fall comfort recipe is guilt-free since it won’t break the calorie bank. Say hello to our delish sweet potato recipe!

Sweet Potato & Carrot Mash

But first here are some interesting quick facts about potatoes!

  • Potatoes, with the skin attached, have 45% of the daily value of vitamin C!
  • They actually have more potassium than bananas and broccoli!
  • Potatoes are in fact a vegetable, don’t let others fool you! But they are a STARCHY vegetable.
  • When eating a baked sweet potato, enjoy the skin– 20% of a potatoes’ nutrition, including fiber, is found in the skin.
  • Potatoes are a complex carb, which is different than simple, refined and processed carbohydrates that cause a blood sugar spike and crash.

 

Sweet Potato & Carrot Mash

Serves: 6

 

Ingredients

 

1 (16 oz) package baby carrots

1 sweet potato, peeled and cubed

2 Tbsp light plant oil-based butter spread

1 Tbsp 2% Greek Yogurt

1/2 cup applesauce

2 tbsp brown sugar

1 tsp cinnamon

 

Directions

  1. In a large pot, place carrots and potatoes and cover with water and bring heat to high. Bring to a boil and then lower heat to medium-low, and simmer with lid until tender, about 20 minutes.
  2. Drain and allow to steam dry for a minute or two.
  3. Meanwhile, in a small pan, melt the butter over medium heat. Once melted, mix in the yogurt, applesauce, brown sugar and cinnamon until all ingredients are dissolved.
  4. Transfer the drained potatoes to a serving bowl and mash until smooth. Mix in the applesauce mixture until all ingredients are well combined.
  5. Serve as a side dish with your favorite fall meal! Enjoy!!

 

 

Nutrition Facts: 107 calories, 4 g fat, 2 g saturated fat, 73 mg sodium, 18 g carbs, 3 g fiber, 11 g sugar, 1 g protein

 

Sweet Potato & Carrot Mash
Nutrition Information
  • Serves: 6
  • Calories: 107
  • Fat: 4 g
  • Saturated fat: 2 g
  • Carbohydrates: 18 g
  • Sugar: 11 g
  • Sodium: 73 mg
  • Fiber: 3 g
  • Protein: 1 g

Ingredients
  • 1 (16 oz) package baby carrots
  • 1 sweet potato, peeled and cubed
  • 2 Tbsp light plant oil-based butter spread
  • 1 Tbsp 2% Greek Yogurt
  • ½ cup applesauce
  • 2 tbsp brown sugar
  • 1 tsp cinnamon
Instructions
  1. In a large pot, place carrots and potatoes and cover with water and bring heat to high. Bring to a boil and then lower heat to medium-low, and simmer with lid until tender, about 20 minutes.
  2. Drain and allow to steam dry for a minute or two.
  3. Meanwhile, in a small pan, melt the butter over medium heat. Once melted, mix in the yogurt, applesauce, and brown sugar and cinnamon until all ingredients are dissolved.
  4. Transfer the drained potatoes to a serving bowl and mash until smooth. Mix in the applesauce mixture until all ingredients are well combined.
  5. Serve as a side dish with your favorite fall meal! Enjoy!!

 

Colorful_detox_salad

Colorful Detox Salad

Let’s face it, we’ve all had those days (or entire weekends) where we’ve had a few too many indulgences that we wish we could erase. And we’ve all had those feelings of regret in our mind and on our body. To help rinse out some of the puffiness and bloat, and fill you up so that you don’t end up craving more of the bad stuff, meet your savior! Hello Colorful Detox Salad! It fills you up, not out, gets your mind and body immediately on the healthy track and helps the liver in it’s detox process! Woohoo! Hello Slim! ;)

Colorful_detox_salad

Here’s why this works:
o You’ll save a lot of muffin-top promoting calories when you fill up on this (34 calories) versus the hundreds of calories for each doozy that you crave and now that you skip.
o This Slimming Salad acts like a “flusher” — rich in water and helps you to rinse out bloating sodium from your body “de-puffing” you and make you feel lighter. The potassium from the veggies will also fight bloat as it helps to restore normal hydration status.

 

 

o The veggie’s vitamin C in the Slimming Salad will make your skin glow by promoting collagen formation. Plus it will hydrate your skin (ie, you’ll glow) and you can kiss good bye to a puffy face and eyes.

 

 

Indulged in alcohol, been around cigarette smoke, or eaten a bit too much processed food? More reasons why this Detox Salad works!
o The cruciferous veggies like cabbage (if you add broccoli, kale, cauliflower, Brussels sprouts to the salad, they all do this too) help the liver to flush out harmful toxins

  • Sulforaphane, a phytochemical (and others) in cruciferous veggies get the enzymes activated that detoxify before damage to cells is done

 

o Bah bye damage and toxins!
Hello Veggies, Adios toxins!  Veggies all contain phytonutrients to stave off damage from invading particles

 

 
o *Glutathione, a protein in veggies clings to toxins and drags them out of our body! Top choices- asparagus, potatoes, peppers, carrots, onion, broccoli, avocados, squash, spinach, garlic, tomatoes

 

*Notice this salad is fresh, not cooked. That’s because cooking or processing decreases the glutathione bioavailability.

 

The Lemon:

• The ideal flushing food–packed with potassium and water to restore normal fluid balance and flush out any bloating salt that may be causing you to store water and puffiness.

• Let’s face it, when you don’t eat right and you overindulge in junk, you put your body to the test. Lemon gives you a shot of vitamin C and acts as an immune-booster to help strengthen your body after all the havoc it’s just been through.

• Helps to neutralize free radicals before they can do any further damage and prevents inflammation so that the body can stay calm.

 

Colorful Detox Salad

Makes 4 Servings —but feel free to eat it all yourself in one sitting for less than 150 calories!

Ingredients:
1 cup chopped red cabbage
1/2 cup chopped zucchini
½ cup chopped red pepper
½ cup chopped green pepper
1 cup chopped cucumber
¼ cup chopped scallion (optional)
5 chopped olives (optional)
Any veggies of your choice!
Juice from ½ lemon
Spritz of olive oil (optional)

Directions:
Simply mix everything together and spritz with juice from ½ a lemon and several spritzes of olive oil from a spray jar- it you are using.
Nutrition Facts Per serving: Makes 4 cups, Each serving is 1 cup and 34 calories, 1 g fat, 2 g protein, 3 g fiber AND FLUSHES YOUR BLOAT AND PUFFINESS OUT LIKE NO TOMORROW :)