Curried Sweet Potato-Apple Soup

Need a fantastic appetizer? Try our Curried Sweet Potato-Apple Soup!

With only 182 calories and 4 grams of fiber per serving, pair a half-serving of this soup with some left over turkey in a small whole-wheat pita pocket. Add some veggies on the side and you’ll have a great light lunch for the day after Thanksgiving!

Ingredients:

  • 3 sweet potatoes
  • 2 tablespoons of light soft spread
  • 1 small onion, chopped
  • 2 cloves garlic, smashed
  • 1 2-inch piece ginger, peeled and grated
  • 1/4 teaspoon freshly grated nutmeg, plus more for garnish
  • 1 1/2 teaspoons curry powder
  • Kosher salt and freshly ground pepper
  • 2 cups low-sodium chicken broth
  • 1 1/4 cups unsweetened chunky applesauce
  • 3/4 tablespoon extra-virgin olive oil
  • 1 tablespoon apple cider vinegar
  • 1 to 2 tablespoons chopped fresh cilantro

Directions:

  1. Preheat the oven to 425 degrees F. Peel and dice 2 1/2 sweet potatoes.
  2. Melt one tablespoon of butter in a large pot over medium heat.
  3. Add the onion and garlic and cook until soft, about 5 minutes. Stir in the ginger, nutmeg, 1 1/4 teaspoons curry powder, and salt and pepper to taste and cook until toasted, 1 more minute.
  4. Add the diced sweet potatoes, chicken broth and 2 cups water to the pot, cover and bring to a boil over medium-high heat.
  5. Reduce the heat to medium low and stir in the applesauce. Simmer, covered, until the sweet potatoes are soft, about 20 minutes.
  6. Puree the soup with a blender until smooth. Season with salt and pepper; keep warm.

For the curry butter and sweet potato chips garnish:

  1. Meanwhile, peel and thinly slice the remaining 1/2 sweet potato and toss with the olive oil, and salt and pepper to taste. Spread in a single layer on a baking sheet and bake until crisp, 7 to 10 minutes.
  2. Heat the remaining 1 tablespoon butter in a skillet over medium heat. Add the remaining 1/4 teaspoon curry powder and cook, stirring, until browned; remove from the heat and add the vinegar.
  3. Finish soup by topping with the curry butter, cilantro and sweet-potato chips.

Enjoy!

Serves: 4

Per serving (305g):
182 calories
8g of fat
27g Carbohydrates
4g of Fiber
12g sugar
4g protein
62mg sodium
7mg cholesterol
98.8mg of Omega-3 fatty acids
568mg of Omega-6 fatty acids
240% of daily Vitamin A
21% of daily Vitamin C
5% of daily Calcium
9% of daily Iron
(percent daily values are based on 2000 calorie diet)

Adapted from: Food Network Magazine

 

Curried Sweet Potato-Apple Soup
 
Author:
Serves: 4
Ingredients
  • 3 sweet potatoes
  • 2 tablespoons of light soft spread
  • 1 small onion, chopped
  • 2 cloves garlic, smashed
  • 1 2-inch piece ginger, peeled and grated
  • ¼ teaspoon freshly grated nutmeg, plus more for garnish
  • 1½ teaspoons curry powder
  • Kosher salt and freshly ground pepper
  • 2 cups low-sodium chicken broth
  • 1¼ cups unsweetened chunky applesauce
  • ¾ tablespoon extra-virgin olive oil
  • 1 tablespoon apple cider vinegar
  • 1 to 2 tablespoons chopped fresh cilantro
Instructions
  1. Preheat the oven to 425 degrees F. Peel and dice 2½ sweet potatoes.
  2. Melt one tablespoon of butter in a large pot over medium heat.
  3. Add the onion and garlic and cook until soft, about 5 minutes. Stir in the ginger, nutmeg, 1¼ teaspoons curry powder, and salt and pepper to taste and cook until toasted, 1 more minute.
  4. Add the diced sweet potatoes, chicken broth and 2 cups water to the pot, cover and bring to a boil over medium-high heat.
  5. Reduce the heat to medium low and stir in the applesauce. Simmer, covered, until the sweet potatoes are soft, about 20 minutes.
  6. Puree the soup with a blender until smooth. Season with salt and pepper; keep warm.
  7. For the curry butter and sweet potato chips garnish:
  8. Meanwhile, peel and thinly slice the remaining ½ sweet potato and toss with the olive oil, and salt and pepper to taste. Spread in a single layer on a baking sheet and bake until crisp, 7 to 10 minutes.
  9. Heat the remaining 1 tablespoon butter in a skillet over medium heat. Add the remaining ¼ teaspoon curry powder and cook, stirring, until browned; remove from the heat and add the vinegar.
  10. Finish soup by topping with the curry butter, cilantro and sweet-potato chips.
  11. Enjoy!
Nutrition Information
Serving size: 305g Calories: 182 Fat: 8g Carbohydrates: 27g Sugar: 12g Sodium: 62mg Fiber: 4g Protein: 4g Cholesterol: 7mg

Pumpkin Pancakes

We’re officially pumpkin obsessed–all year round!  How can we not be? The pumpkin flesh has a delicious flavor and one-half cup has just 40 calories, a whooping four grams of fiber and more than your daily need for beta carotene! One of our favorites is pumpkin pancakes.  And this recipe is a fave of ours because it’s comfort food, but made the guilt free way!

 

Psst… looking for more lightened-up comfort food?  Please feel free to search this site, as we love to make slash calories while still keeping the food delish!  And here are a few more to try…

Microwave Peanut Butter Chocolate Chip Cookies

Skinny Oreo Balls

Skinny Potato Skins

Spaghetti Squash with Tomato Sauce and Parmesan Cheese

 

Pumpkin_Pancakes

What’s more-there are so many fun things you can do around Halloween other than eat candy. It’s so much fun to decorate the house with spider webs and witches, to make a creative homemade costume, and to go pick pumpkins and then paint or carve them and use them to make delicious meals!

One of our favorite things to do is to bake with the “guts” of the pumpkins we carve!

We always take the seeds, put them on a baking sheet, and bake them until they are crispy. They’re a perfect Halloween snack to leave in a “candy” bowl!

We also love to add the pumpkin “guts” to all sorts of recipes, including breads, pies, pasta dishes, soups, and sauces–and even brownies! We’ll get that recipe to you soon! 🙂

Pumpkin flesh has a delicious flavor and 1 cup has just 40 calories, a whooping four grams of fiber and more than your daily need for beta carotene! One of our favorites is pumpkin pancakes.

We have several recipes for the Perfect Palate-Pleasing Pumpkin Pancakes and here’s one of the recipes we use that we used when we were growing up-  the cottage cheese and sour cream add a nice rich texture and flavor (plus protein!) but without all of the calories of cream! Yum!

Pumpkin Pancakes

Makes: 10 medium-sized pancakes

Ingredients:

  • 2 eggs (we use Eggland’s Best because they have 25% less saturated fat than ordinary eggs)
  • ½ cup pureed pumpkin
  • ½ cup non fat sour cream
  • ½ cup sifted flour
  • 1/3 cup low-fat cottage cheese
  • ½ tsp baking soda
  • salt to taste

Preparation:

  1. Mix all well in blender.
  2. Let stand at least 10 minutes.
  3. Cook on 400° griddle.

 

Nutrition Facts (without salt to taste) Per 1 pancake: 54 calories, 1 g fat, 0 g saturated fat, 202 mg sodium, 8 g carbs, 1 g fiber, 1 g sugar, 4 g protein

2 Pancakes = 108 calories, 2 g fat, 0 g saturated fat, 16 g carbs, 2 g fiber, 2 g sugar, 8 grams of protein

For a 10-Day Weight Loss Jumpstart and Detox Plan and more delicious recipes like this, PLUS a Get Healthy Program please check out The Nutrition Twins’ Veggie Cure!

The Nutrition Twins work with Eggland’s Best to help people to make healthier choices.

Pumpkin Pancakes
 
Pumpkin Pancakes Makes: 10 medium-sized pancakes
Ingredients
  • 2 eggs (we use Eggland's Best because they have 25% less saturated fat than ordinary eggs)
  • ½ cup pureed pumpkin
  • ½ cup non fat sour cream
  • ½ cup sifted flour
  • ⅓ cup low-fat cottage cheese
  • ½ tsp baking soda
  • salt to taste
Instructions
  1. Preparation:
  2. Mix all well in blender.
  3. Let stand at least 10 minutes.
  4. Cook on 400° griddle.
  5. Nutrition Facts (without salt to taste) Per 1 pancake: 54 calories, 1 g fat, 0 g saturated fat, 202 mg sodium, 8 g carbs, 1 g fiber, 1 g sugar, 4 g protein
  6. Pancakes = 108 calories, 2 g fat, 0 g saturated fat, 16 g carbs, 2 g fiber, 2 g sugar, 8 grams of protein
Nutrition Information
Serving size: 1 Pancake Calories: 54 Fat: 1g Saturated fat: 0g Carbohydrates: 8g Sugar: 1g Sodium: 202mg Fiber: 1g Protein: 4g

Get Lean with Quinoa

Tired of making the same old side dish? Switch it up with this quinoa recipe.

Quinoa_Mediterranean

If you’ve never tried quinoa, now’s the time to start. Quinoa has become one of our favorite superfoods- not only is it a great source of protein and fiber, but it is also gluten-free. Lyssie’s been having it with her lunch several days a week.

Greek Quinoa:

So simple: Just bring 1 part quinoa and 2 parts water or broth to a boil and then simmer until liquid is absorbed- you can make a huge batch in no time! We’ve been using Shiloh Farms Organic Quinoa which cooks in 10 minutes. The amazing thing about it is that if you make a big pot in the beginning of the week, you can add in different flavors all week and have something new every night!

Our favorite new recipe is Greek quinoa, inspired by Mediterranean flavors.

Chop red onion, cucumbers, tomatoes and kalamata olives, toss with cooked quinoa and a sprinkle of reduced-fat or fat-free feta cheese. In no time you have a delicious side dish for fish or chicken, or even a light main course for lunch or dinner! Another favorite is to add in chopped apples, dried cranberries, and sliced almonds for a light summery dish. You can do it any way you like, and with your favorite herbs and spices!

Have you ever tried quinoa? What do you add to it?

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!

Mango-Grape Guacamole

Guacamole is a great source of healthy fats, but some recipes also add tons of extra unhealthy fats and calories by adding unnecessary ingredients such as sour cream. Make sure your guacamole has no unwanted ingredients by making the dip yourself.

Here’s one of our favorite recipes:

  • Mash up 3 Hass avocados.
  • Slice two mangoes into ½ inch cubes.
  • Slice 1 cup of red grapes in half.
  • Dice up two small peppers (we love using hot peppers, but if you don’t like your dip too spicy sweet peppers will work as well) and ½ a medium red onion.
  • Mix the peppers, onions, mangoes and grapes in with the mashed avocado.
  • Add 2 tablespoons of both chopped cilantro and fresh lime juice.
  • Add salt and pepper to taste.

And voila! You have a delicious, healthy guacamole.

But remember, even though avocados are full of healthy fats, fats are still high in calories, so limit yourself to a few tablespoons. Also, watch out for the high calorie foods that you typically dip into guacamole. Skip the chips and try dipping some fresh, raw veggies instead! You’ll still get that satisfying crunch without the unwanted calories.

Have you ever tried mixing fruit into your guacamole? How did you like it?

Whole Grain Crepes

Strawberry_Blueberry_Crepes

 

 

 

 

 

 

 

Whole Grain Crepes

Crepes are a great foundation for many dishes.  They can be filled with something savory (spinach and feta) or sweet (summer berries with light cream, like we did above).  You can make the batter ahead of time and keep it stored in the refrigerator for up to 24 hours.  Just stir it again before cooking.

Ingredients:

1 cup of skim milk

3/4 cup of Whole Wheat Pastry Flour  (such as Arrowhead Mills Whole Wheat Pastry Flour) or Spelt Flour ( like Shiloh Farms sprouted spelt flour)

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

1/2 tsp of salt

Blend all of the ingredients together in a blender.

Heat either a non-stick or cast iron pan. (Preferably use a crepe pan but a flat skillet will work too.)  Coat the surface with non-stick spray.  Pour about 1/4 cup of batter on the pan and then tilt the pan to spread the batter to cover the pan.  The batter should be even and spread so that you have a thin crepe.  When bubbles appear on the top of the crepe move a spatula around the edges and flip the crepe. Cook the other side briefly until it is lightly brown.

Either fill the crepe on the griddle (if adding cheese this is nice because the cheese will melt) or remove crepe to a plate and then add the filling.

Filling ideas:

Easy Protein Fruit Crepes

Spinach and low-fat Feta

Tomatoes and low-fat Cheddar

Blueberries and nonfat Greek yogurt or cottage cheese

Cinnamon and Sugar and applesauce …or anything you can think of.

For a 10-Day Weight Loss Jumpstart and Detox Plan, more than 100 recipes (including delish comfort foods!) and a Get Healthy Program please check out The Nutrition Twins’ Veggie Cure!

 

The Nutrition Twins work with Eggland’s Best to help people get more nutrients from their food.

 

This recipe is from our fantastic intern Shira Levien, whose Mom makes these all of the time.

 

Whole Grain Crepes
 
Whole Grain Crepes Crepes are a great foundation for many dishes.  They can be filled with something savory (spinach and feta) or sweet (summer berries with light cream, like we did above).  You can make the batter ahead of time and keep it stored in the refrigerator for up to 24 hours.  Just stir it again before cooking.
Ingredients
  • 1 cup of skim milk
  • ¾ cup of Whole Wheat Pastry Flour  (such as Arrowhead Mills Whole Wheat Pastry Flour) or Spelt Flour ( like Shiloh Farms sprouted spelt flour)
  • 2 eggs
  • ½ tsp of salt
Instructions
  1. Blend all of the ingredients together in a blender.
  2. Heat either a non-stick or cast iron pan. (Preferably use a crepe pan but a flat skillet will work too.)  Coat the surface with non-stick spray.  Pour about ¼ cup of batter on the pan and then tilt the pan to spread the batter to cover the pan.  The batter should be even and spread so that you have a thin crepe.  When bubbles appear on the top of the crepe move a spatula around the edges and flip the crepe. Cook the other side briefly until it is lightly brown.
  3. Either fill the crepe on the griddle (if adding cheese this is nice because the cheese will melt) or remove crepe to a plate and then add the filling.
  4. Filling ideas:
  5. Easy Protein Fruit Crepes
  6. Spinach and low-fat Feta
  7. Tomatoes and low-fat Cheddar
  8. Blueberries and nonfat Greek yogurt or cottage cheese
  9. Cinnamon and Sugar and applesauce ...or anything you can think of.

Can’t Resist The Smell of French Fries?

Can’t resist the smell of French fries?

Not to worry—you can bake your own fries and savor them guilt free!

Fries_vegetable_can't_resist_smell

Sure you can use potatoes, but for extra beta carotene, you can also use sweet potatoes, squash, or even carrots!

Simply cut the vegetable of your choice in long, thin wedges, place them on a baking sheet.

Then, using olive or vegetable oil in a spritzer bottle to control how much you use, lightly spray the fries with vegetable oil or olive oil, season them with paprika, oregano, Cajun, or any spice of your choice, and bake until they’re a nice golden-brown and crispy!

Enjoy!

For more recipes like this, a 10-Day Weight Loss Jumpstart and Detox Plan and a Get Healthy Program please check out The Nutrition Twins’ Veggie Cure!

Have you made healthy baked fries before?