Citrus & Avocado Salad

When we were growing up, our health-conscious mom gave us some form of citrus fruit nearly every day, especially in the winter, since that’s when citrus is in season and when she thought we could use an additional boost of vitamin C to keep the cold and flu away.  Often she’d serve half a grapefruit at breakfast and we’d scoop out each section of the inside with a spoon.  If she didn’t serve us citrus fruit at lunch or breakfast, our mom would surely add it to our nightly appetizer salad. 🙂 As much as we appreciated all the healthy food she fed us as kids, now as registered dietitians we truly appreciate it!  We’re always whipping up dishes inspired by our Mom, and this Citrus and Avocado Salad is no exception.  Rock on Mom! 🙂

 

Looking for more healthy salad recipes? Here are a few to try!

Crunchy Zesty Cucumber Cantaloup

Watermelon Mint Detox Salad

Veggie Bean Salad with Dijon Vinaigrette 

Spinach Berry Balsamic Glazed Chicken Salad with Raspberry Chia Vinaigrette

Whether the middle of summer or the thick of winter, what better than a bright citrus filled salad to brighten your day, while flooding your body with immune boosting vitamin C?   The sweet citrus fruit paired with the creamy avocado adds the perfect balance of sweet flavor with the creamy texture from the avocado, whose good-for-you-fat acts as a nutrient booster and enhances the absorption of fat soluble vitamins like carotenoids in citrus fruit.   Pair this salad with grilled chicken or fish for a delish lunch or dinner!  One of the best parts about this salad?  Use whatever citrus fruit you have in the house—or choose your favorite—or combine them all!

Makes 4 servings

Ingredients

Salad

3  citrus fruit*

1/2 avocado

2 cups of lettuce, chopped**

*use your favorite; try something new—any sweet citrus fruit will work. We used blood orange, tangelo, clementines (or mandarins).

**we used a mix of spring greens and romaine this time, but we think butter lettuce would be a nice addition.

Dressing

1/4 cup fresh squeezed orange juice*

1 1/2 TBSP extra virgin olive oil

1 large garlic clove, finely minced or grated

a pinch of both salt & pepper

*we used fresh squeezed navel orange juice (we originally bought every variety of citrus we could find 😉 so we figured we’d use fresh squeezed, bottled 100% orange juice works as well)

Directions

  1. First, prepare the dressing to give your ingredients time to mingle before pouring over the salad. Start by  mixing all of the dressing ingredients together in a small jar or dressing container and shake well. Set aside.
  1. Slice citrus and remove the peels and as much of the pith as possible. We sliced from the top down into thin slices. Once the peel is removed, gently pull the slices apart to make them bite size.
  1. Dice the avocado.
  1. Assemble the salad, and then divide into 4 equal portions.
  1. Drizzle a tablespoon of dressing over one serving and enjoy!

Serve with a side of your favorite fish, chicken or bean dish for a delish lunch or dinner!

89 Calories, 4g carbs, 1 g fat, 2g protein, 3 mg sodium, 3 g fiber

Citrus & Avocado Salad
 
Author:
Ingredients
  • 3 sections of citrus fruit*
  • ½ avocado
  • 2 cups of lettuce, chopped**
  • ¼ cup fresh squeezed orange juice***
  • 1½ TBSP extra virgin olive oil
  • 1 large garlic clove, finely minced or grated
  • a pinch of both salt & pepper
Instructions
  1. First, prepare the dressing to give your ingredients time to mingle before pouring over the salad. Start by mixing all of the dressing ingredients together in a small jar or dressing container and shake well. Set aside.
  2. Slice citrus and remove the peels and as much of the pith as possible. We sliced from the top down into thin slices. Once the peel is removed, gently pull the slices apart to make them bite size.
  3. Dice the avocado.
  4. Assemble the salad, and then divide into 4 equal portions.
  5. Drizzle a tablespoon of dressing over one serving and enjoy!
Notes
*use your favorite; try something new—any sweet citrus fruit will work. We used blood orange, tangelo, clementines (or mandarins).
**we used a mix of spring greens and romaine this time, but we think butter lettuce would be a nice addition.
***we used fresh squeezed navel orange juice (we originally bought every variety of citrus we could find 😉 so we figured we’d use fresh squeezed, bottled 100% orange juice works as well)
Nutrition Information
Serving size: 4 Calories: 89 Fat: 4g Saturated fat: 1g Sodium: 3mg Fiber: 3g Protein: 2g

 

Zesty & Savory Succotash

When we entered our freshman year of college we already knew what we wanted to do as career—become registered dietitian nutritionists, and possibly with a minor in kinesiology (the study of movement). This was the during same time that we were dabbling with vegetarianism and just as the dining hall food was turning us off and left us turning to meals that we could create ourselves in the dining hall, without relying on someone there to cook it for us. We were former athletes who knew that satisfying, delicious and healthy food was the key to having energy and to feeling great, and since we often found ourselves turning to the salad bar, we knew we couldn’t just eat vegetables to survive. And so it wasn’t long before one of our staple, hearty, delicious meals was born…succotash!

Pssst… here are a few other dishes inspired by our younger days:

Lentil & Chickpea Stew

Spaghetti Squash with Red Lentil Pumpkin Sauce

Black Bean Quinoa Chili with Avocado

Lentil Vegetable Soup 

 

This version below is a spin-off of our college saving grace—only this is amped up a notch! This colorful, fragrant, and delectable vegetable side dish is packed onions, colorful corn and edamame, and a sneaky little bite of crispy turkey bacon (this is optional but recommended to us by our amazing intern Kelly Robison who makes it this way!). This dish leaves you wanting more without fail, every time! With a simple and easy preparation in hardly any time, this colorful dish is one you’ll serve regularly to a crowd…or just make for yourself as a personal favorite! Enjoy!

 

Zesty & Savory Succotash

 

 

 

Serves 5

1-cup servings

 

Ingredients

1 red onion, chopped

1 red bell pepper, chopped

2/3 cup of sweet corn

3 cups shelled edamame

8oz can black beans, drained

4 pieces turkey bacon, nitrate-free

 

Directions

  1. In a pan (we use a 16-inch pan), cook four pieces of bacon over low .

2, Remove bacon from pan and set aside, drain grease from pan and place back on stove.

  1. Add chopped onions to the pan and sauté 10-15 minutes.
  2. Add chopped bell pepper and sauté an additional .
  3. Add edamame, corn, and black beans to skillet and stir over medium heat until entire dish is heated through, about 5-10 minutes.
  4. Crumble bacon and mix into the dish.
  • Serve and enjoy!

 

Nutrition Information

Calories 159, Carbs 20g, Protein 11g, Fat 3g, Fiber 4g, Sodium 181g

 

Zesty & Savory Succotash
 
Author:
Ingredients
  • 1 red onion, chopped
  • 1 red bell pepper, chopped
  • ⅔ cup of sweet corn
  • 3 cups shelled edamame
  • 8oz can black beans, drained
  • 4 pieces turkey bacon, nitrate-free
Instructions
  1. In a large pan (we use a 16-inch pan), cook four pieces of bacon over low heat.
  2. , Remove bacon from pan and set aside, drain grease from pan and place back on stove.
  3. Add chopped onions to the pan and sauté 10-15 minutes.
  4. Add chopped bell pepper and sauté an additional 10 minutes.
  5. Add edamame, corn, and black beans to skillet and stir over medium heat until entire dish is heated through, about 5-10 minutes.
  6. Crumble bacon and mix into the dish.
  7. - Serve and enjoy!
Nutrition Information
Serving size: 1 cup Calories: 159 Fat: 3 Saturated fat: 0 Carbohydrates: 20 Sodium: 181 Fiber: 4 Protein: 11

 

 

Oil Free Basil Spinach Pesto

Do  the scents of certain foods take you back to happy days?  Oh the memories!  This Basil Pesto brings us back… 🙂

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As kids, every day after school we’d have a play date with our best friend and next door neighbor, Mary.  Our routine?  As soon as we got home, Mary would come over to our house for a snack.  Both our mom and Mary’s mom had super health-food filled homes.  The exception to the healthy rule? Our mom had cream cheese and Mary’s mom had Skippy peanut butter (vs. the pure crushed peanuts, where the oil often separated out, at our house).  So we’d have two snacks—first we’d stuff celery with cream cheese at our house, we’d giggle for hours as we always did when we were together, and then we’d go to Mary’s and stuff celery with Skippy peanut butter.  By the time we’d arrive at Mary’s it was closer to dinner time and her Mom always had something fragrant cooking on the stove that she was preparing for dinner.   One of the dishes that smelled the best—and that stole our attention away from celery with Skippy peanut butter was Mary’s Mom’s Basil Pesto.  Mary’s mom, Janet, would find us with our spoons in her pesto rather than in the Skippy jar where they were on other days.  We still dream about that pesto!  This Oil Free Basil Spinach Pesto was inspired by Mary’s mom’s pesto.  But as registered dietitians, we’ve lightened up traditional pesto and had to share it with you!

 

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Pssst… looking for more healthy recipes?  Please feel free to search this site! And here are a few to try…

 

Lime Shrimp with Coconut Rice

Greek Quinoa Salad

Smoked Paprika Chips

Chocolate Drizzled Granola Balls

Breakfast Quinoa Nibbles

Coconut Fruit Pops

 

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Typically, pesto contains a lot of oil and dairy, and adds mega calories.  To make this zippy condiment a bit more nutritious and lower in calories, we removed the oil and cheese, added lemon juice, nutritional yeast, and spinach (we promise you can’t taste it!)—and you won’t believe how delish it is!

 

Wondering what nutritional yeast is and why we add it? We actually learned about this vegan, cheese alternative months ago and curious what it tasted like, we gave it a whirl, and we were hooked! We’ve been sprinkling it on everything we eat since! 😉 It’s got a cheesy, nutty flavor and looks like a yellow powder that is actually an inactive form of yeast.  It’s the same strain of yeast that bakers use to leaven bread, but bakers use the active form.   It’s a vegan source of protein and vitamin B12 (so it really hooks a plant-eater up!) and provides a savory quality to dishes it is added to and has zero sodium.  Yes please!

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Other star ingredients in this Oil Free Basil Spinach Pesto:

  • Walnuts | Omega 3 Fatty Acids (hello, gorgeous, moisturized skin and a healthy heart!), Copper, Manganese, Biotin
  • Spinach | Vitamin K, Vitamin A (goodbye damaging free radicals, beta carotene from vitamin A mops up these trouble-makers and fights cancer, aging and inflammation), Iron, Manganese, Vitamin C
  • Basil | Vitamin K (hello healthy bones and proper healing from cuts and blemishes), Manganese, Copper

 

Add this flavorful and nutrient-packed condiment to your summer (or spring, fall or winter, for that matter!) meals!

 

Oil Free Basil Spinach Pesto

This is one of our favorite ways to add flavor to just about any dish (think chicken, shrimp, salmon, zucchini noodles, veggie dip…)!

Makes 16 Tbsp Servings

 

Ingredients:

  • 1 1/2 cup basil leaves, gently washed
  • 1/2 cup spinach
  • 3 Tbsp walnuts pieces
  • 1 Tbsp nutritional yeast
  • 1 Tbsp lemon juice
  • 1 Tbsp chives, optional
  • 1/8 tsp salt
  • 1-2 Tbsp water

Directions:

  • Using a steel blade in the bowl of a food processor (or a high-powered blender), add the basil, spinach, walnuts, nutritional yeast, lemon juice, chives, and salt.  Blend until evenly ground.
  • With the machine running, slowly add 1-2 Tbsp of water to the mixture and blend until smooth.

Nutrition Information per Tablespoon:

  • Calories:  20 Fat:  2g Cholesterol:  0mg Sodium:  8mg Potassium:  37mg Carbohydrates:  1g Fiber:  0.5g Sugar:  0 g Protein:  0.7g

 

Oil Free Basil Spinach Pesto
 
Nutrition Information per Tablespoon: Calories: 20.2 Fat: 2g Cholesterol: 0mg Sodium: 8mg Potassium: 37mg Carbohydrates: 1g Fiber: .5g Sugar: .1g Protein: .7g
Author:
Ingredients
  • 1½ cup basil leaves, gently washed
  • ½ cup spinach
  • 3 Tbsp walnuts pieces
  • 1 Tbsp nutritional yeast
  • 1 Tbsp lemon juice
  • 1 Tbsp chives, optional
  • ⅛ tsp salt
  • 1-2 Tbsp water
Instructions
  1. Using a steel blade in the bowl of a food processor (or a high-powered blender), add the basil, spinach, walnuts, nutritional yeast, lemon juice, chives, and salt.  Blend until evenly ground.
  2. With the machine running, slowly add 1-2 Tbsp of water to the mixture and blend until smooth.

Fresh Figs and Feta With Toasted Walnuts

Long before we were registered dietitians, personal trainers and even before we were veggie lovers, we were twins with a sweet tooth…

 

So while we may have skirted the salt tooth, this sweet tooth requires a lot of attention to keep it in check and we’re constantly creating healthy, delicious ways to squash it without all the sugar. Remember these yumsters?

Strawberry Raspberry Lime Sherbet

Chocolate Peanut Butter Banana Ice Cream

5 Minute Peanut Butter Chocolate Chip Cookies

and our Strawberry Mint Ice Cream.

So recently when we received an amazingly delicious delivery from California figs, we got figgy with it, and came up with a guilt-free creation that satisfies those with a sweet tooth–and those with a salt tooth!  This number gives  ya a lil’ sweet, a lil’ savory and a lil’ crunch–and we’re in love! All for less than less than 50 calories per serving!! Woohooo!

fresh-fig-container1

  There's something so satisfying about sinking your teeth in to a fresh, juicy fig.  It's meaty texture hits the spot. We decided we better have a figgin party as we couldn't keep these babies to ourselves! And it was a hit!
fresh-fig-logo
Welcome our FIGnature dish! fresh-fig-and-feta-with-toasted-walnuts4_logo   Fresh Figs and Feta With Toasted Walnuts   Serves 5 figs Ingredients: 5 fresh Figs 2 tbsp fat free feta 5 tsp chopped walnuts   Directions: Slice figs and drizzle with crumbled feta and walnuts.  Enjoy!   Makes 5 servings
Nutrition Facts for one serving (1 fig with toppings):  46 Calories, Total fat 0.2 g, 10 g Carbs, 1.5 g Fiber,  8 g Sugar, 1 g protein
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fresh_figs_toasted_walnuts_collage
Fresh Figs and Feta With Toasted Walnuts
 
Author:
Serves: 5
Ingredients
  • 5 fresh Figs
  • 2 tbsp fat free feta
  • 5 tsp chopped walnuts
Instructions
  1. Slice figs and drizzle with
  2. crumbled feta and walnuts. Enjoy!
Nutrition Information
Serving size: 1 fig Calories: 46 Fat: 0.2 g Sugar: 8 g Fiber: 2 g Protein: 1 g

 

Crunchy Zesty Cucumber Cantaloupe Salad

0006_NutritionTwins-cucumber-melon-cantaloupe-lime-mint-serrano-pepper-salad-summer_logoAs you may know by now, although we grew up in a healthy household surrounded by fresh produce, the truth is we didn’t always have all kinds of produce throughout the year at our fingertips, as you’d likely expect.  In fact, there were only a few weeks during the year when we’d have some of our favorite fruits and veggies.  Yup, our mom was ahead of her time—buying local and “in season” before it was cool and trendy.  You could tell what season it was by opening our fridge. This meant that most of the year, we didn’t have some of our favorite fruits—like melons!  We’d wait all year for our favorite season—summer, which just happens to be when some of our favorite fruits are in season. As hard as it is to believe, some of our favorite recipes that we make today, we would have only had a few months of the year.  Recipes like our:

Watermelon Frosty,

Watermelon Snow Cone

Watermelon & Mint Detox Salad

Strawberry Milkshake

cucumber-cantaloupe-salad-summer7cropped

 

And we can’t help but smile with our latest creation.  It’s the summer dish that we would have waited all year for—and we’re feeling a bit spoiled thinking that we may just keep eating it this one, even when it’s a bit out of season. 😉  When it’s too hot to turn on the stove and you’re looking for a thirst quenching, refreshing side dish (with an optional kick!), this salad with hydrating fruits and veggies and cooling culinary herbs is about to be your new bestie!

Added bonus: Phytonutrients found in cucumbers (cucurbitacins, lignans and flavonoids) may provide antioxidant, anti-inflammatory and anti-cancer benefits. Cucumbers have a high water content and are a great source of fiber to help prevent constipation and the unsightly gut bulges that come with it.

Fun fact: Cucumbers are technically fruits!

Cantaloupes are a great skin beautifier thanks to being high in vitamin C (necessary for the formation of collagen, which keeps the skin pliable and elastic) and vitamin A helps to promote healthy cells and skin. Also since it’s gota high water content, 90 percent, it helps to hydrate the skin, making it appear moist and supple!

Fun tip: To find a great tasting cantaloupe, do a sniff test, if the melon smells delicious it’s sure to be tasty.

We visited the farmers market over the weekend and came across a variety of cucumbers (common salad/garden cucumber, white cucumber, lemon cucumber and Armenian cucumber) and decided why not try them all! You can certainly use just one type of cucumber and it can be any type.

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Just a word of warning, once you start you may not be able to eat just one serving!

You can also make a larger portion, by doubling the recipe, to eat the next day. The lime juice helps preserve the freshness overnight.

0004_NutritionTwins-cucumber-melon-cantaloupe-lime-mint-serrano-pepper-salad-summer_logoCrunchy Zesty Cucumber Cantaloupe Salad

Makes 4, 1 Cup Servings

Serve this easy to make, juicy summer salad with a Mediterranean dish, falafel, grilled fish, fish tacos, grilled chicken or another lean protein.

 

Ingredients

2 cups cantaloupe, diced* (about ¼ medium cantaloupe seeded)

2 cups cucumber, diced* (roughly 2 medium cucumbers), peeled (optional).

1 tsp serrano pepper, (about ¼ small sized pepper) seeded and minced (optional)

1 – 1 ½ Tbsp lime juice,

4-5 fresh mint leaves, chiffonade

Salt to taste

Directions

  1. Combine cantaloupe and cucumber in large bowl.
  1. Pour 1 Tbsp of lime juice over the melon/cucumber mix. Stir to coat the produce in the juice.
  1. Add a pinch of salt to taste to contrast to the sweetness.
  1. Add ½ tsp of the minced serrano pepper, andmix throughout. It can have quite a kick so add more to your liking. This can be omitted if you’re simply looking for a cool and thirst quenching salad without a kick.
  1. Top with slivers of fresh mint leaves.

* Diced pieces can be any size, we liked a small dice in order to get a variety of flavors in one bite!

**A note about the serrano pepper. The oils will linger on your hands, even after washing them. Be aware to not touch near your eyes especially after cutting. You may have to wash your hands a few times before it begins to fade. (I only noticed because I stuck my finger near my mouth while taking a bite of left over cantaloupe and my mouth started tingling! Long after I had finished cutting and washed my hands!)

 

 

Nutrition Facts Per Serving: 47 Calories, 0 g Fat, 0 g Saturated Fat, 0 mg Cholesterol, 87 mg Sodium, 12 g Carbohydrate, 1 g Fiber, 9 g Sugar, 1 g Protein  

Cucumber_Cantaloupe_Salad_Collage

 

Crunchy Zesty Cucumber Cantaloupe Salad
 
Author:
Recipe type: Salad
Serves: 4 cups
Ingredients
  • 2 cups cantaloupe, diced* (about ¼ medium cantaloupe seeded)
  • 2 cups cucumber, diced* (roughly 2 medium cucumbers), peeled (optional).
  • 1 tsp serrano pepper, (about ¼ small sized pepper) seeded and minced (optional)
  • 1 – 1 ½ Tbsp lime juice,
  • 4-5 fresh mint leaves, chiffonade
  • Salt to taste
Instructions
  1. Combine cantaloupe and cucumber in large bowl.
  2. Pour 1 Tbsp of lime juice over the melon/cucumber mix. Stir to coat the produce in the juice.
  3. Add a pinch of salt to taste to contrast to the sweetness.
  4. Add ½ tsp of the minced serrano pepper, andmix throughout. It can have quite a kick so add more to your liking. This can be omitted if you’re simply looking for a cool and thirst quenching salad without a kick.
  5. Top with slivers of fresh mint leaves.
Notes
*Diced pieces can be any size, we liked a small dice in order to get a variety of flavors in one bite! **A note about the serrano pepper. The oils will linger on your hands, even after washing them. Be aware to not touch near your eyes especially after cutting. You may have to wash your hands a few times before it begins to fade. (I only noticed because I stuck my finger near my mouth while taking a bite of left over cantaloupe and my mouth started tingling! Long after I had finished cutting and washed my hands!)
Nutrition Information
Serving size: 1 cup Calories: 47 Fat: 0 g Saturated fat: 0g Carbohydrates: 12 g Sugar: 9 g Sodium: 87 mg Fiber: 1 g Protein: 1 g Cholesterol: 0 mg

Roasted Tarragon Garlic Sweet Potato “Fries”

You probably know that we’re veggie loving twin sisters, registered dietitians and personal trainers who happen to a killer sweet tooth that we work hard to keep in check, so it’s pretty much a given that if it’s sweet, creamy comfort food—and it’s healthy, to boot, we’ll be all over it!  J  And if you read our latest book The Nutrition Twins Veggie Cure  you know that some of our favorite childhood memories include our family meal times centered around our Mom’s home cooking. Pssst…you may remember these meals were inspired by our mom’s weeknight dinners–

Lentil Vegetable Soup

Creamy Cauliflower Mac ‘n Cheese

Skinny Mash

Skinny Mac and Cheese

Spaghetti Squash with Tomato Sauce and Parmesan Cheese

Sitting down to Mom’s food always made us happy– it was soothing and lifted our spirits if we were ever upset and we each have memories of sitting at the table and enjoying one of our favorite comfort foods: sweet potatoes.
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Great news if you think you can’t eat carbs:

Anti-carb? Not these registered dietitian nutritionists! Whew!  We’re all for quality, high fiber, wholesome carbs in moderate portions at your meals (about half a cup) for health and for weight loss!  The moment our clients hear that they can eat a sweet potato, they light up.  The carbohydrates in sweet potatoes come with fiber, loads of phytonutrients and in a virtually fat free package (as long as you avoid those high-calorie toppings!).

Eating sweet potatoes doesn’t cause your energy to come crashing down as many other carbohydrates do.  The fiber in the potato causes the glucose from the carbohydrates to enter your blood stream at a slower and more gradual rate, helping keep your energy level stable and aiding in the prevention of mood swings and cravings that come with energy highs and lows.  The fiber also allows for a longer, more sustained serotonin (i.e. happy) surge.  One small sweet potato contains nearly 4 grams of fiber, and the fiber in sweet potatoes keeps you regular, light and happy. Thank you fiber!

We’re so excited about these “fries”—if you’re a “lov-ah” of fries, these are a waistline-friendly, healthy version– so enjoy these! Simply sub a serving of these for the other carbs at your meal.

Roasted_Taragon_Garlic_Fries_Collage

Some more health bonuses in these bites? You bet!

 

Sweet potato:  You may see these called yams at the store, and if so, it’s likely a sweet potato as that’s what they typically sell at most markets in the US. Sweet potatoes with ‘gold’ or ‘red’ in their names typically have orange colored flesh.

 

Your face won’t be the only part of you smiling when you eat these pups!  Sweet potatoes:

  • contain two very potent antioxidants– carotenoids (including beta carotene) and sporamins which fight everything from the negative health consequences that come with aging to almost all types of disease.
  •  fight inflammation. Eat a sweet potato and research shows that inflammation in the body immediately decreases, especially in the brain and nerve tissues throughout the body.
  •   offer great promise when it comes to Type 2 Diabetes.

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Other super stars in this recipe:

Tarragon (Mexican Tarragon) has a somewhat licorice-like flavor (should’ve known Lyssie’d be a fan with her fennel love—that is often described as tasting like licorice!) and has a light flavor compared to French Tarragon, either can be used.

  • Great source of poly-phenolic compounds—plant nutrients that help to fight inflammation and that help to achieve optimal health
  • help lower blood sugar

 

Garlic. You’ve  probably heard that this great-smelling (when you’re cooking it!) show-stopper is beneficial for the cardiovascular system.  So it keeps your ticker healthy and your blood pressure, too.  And it helps to calm your body internally as its got powerful anti-inflammatory properties.

 

You’ll flip for these “fries”!

0004_NutritionTwins-sweetpotato-tarragon-garlic-fries_logo

 

Roasted Tarragon Garlic Sweet Potato “Fries”

 You can make these pups into fries or if you prefer them as a side dish you can make ‘em into nips (aka cubes, see directions below).  Serve with lean protein like grilled chicken breast, with other roasted non-starchy veggies (or with steamed ones, or veggies in a salad if you prefer.)

 

Serves 2

Ingredients

 

1 large sweet potato

1 ¾ teaspoons extra virgin olive oil

¼ teaspoon minced garlic

Pinch dried tarragon

Sea salt to taste, optional

Sprig of fresh tarragon, leaves for garnish (optional)

 

Directions

  1. Preheat oven to 450 degrees F. Place parchment paper on baking sheet.
  1. Combine olive oil, garlic and tarragon. Set aside while preparing sweet potato.
  1. Cut sweet potato into French fry shaped spears, about 3 inches long by ¼ inch wide or evenly sized cubes—we call these golden nuggets, nips (if serving as a side dish).
  1. Toss cut sweet potato with olive oil, garlic and tarragon mixture.
  1. Bake in oven for approximately 20 minutes, turning potatoes, at 10 minute intervals to prevent burning. Roast until golden brown on all sides.
  1. Remove from oven, sprinkle with dash of salt, if using and fresh tarragon leaves (optional).

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Nutrition Facts Per 2 Serving: 92 Calories, 4 g Fat, 1 g Saturated Fat, 0 mg Cholesterol, 36 mg Sodium, 13 g Carbohydrate, 2 g Fiber, 3 g Sugar, 1 g Protein

Roasted Tarragon Garlic Sweet Potato “Fries”
 
Author:
Ingredients
  • 1 large sweet potato
  • 1 ¾ teaspoons extra virgin olive oil
  • ¼ teaspoon minced garlic
  • Pinch dried tarragon
  • Sea salt to taste, optional
  • Sprig of fresh tarragon, leaves for garnish (optional)
Instructions
  1. Preheat oven to 450 degrees F. Place parchment paper on baking sheet.
  2. Combine olive oil, garlic and tarragon. Set aside while preparing sweet potato.
  3. Cut sweet potato into French fry shaped spears, about 3 inches long by ¼ inch wide or evenly sized cubes—we call these golden nuggets, nips (if serving as a side dish).
  4. Toss cut sweet potato with olive oil, garlic and tarragon mixture.
  5. Bake in oven for approximately 20 minutes, turning potatoes, at 10 minute intervals to prevent burning. Roast until golden brown on all sides.
  6. Remove from oven, sprinkle with dash of salt, if using and fresh tarragon leaves (optional).
Nutrition Information
Serving size: 1 potato/ 2 servings Calories: 92 Fat: 4 g Saturated fat: 1 g Carbohydrates: 13 g Sugar: 3 g Sodium: 36 mg Fiber: 2 g Protein: 1 g Cholesterol: 0 mg