Baked Zucchini Boats

Having a hard time getting all your veggies? We’ve been there!

Sure, now we’re veggie-loving registered dietitians, but we weren’t always besties with our greens!  In fact, as picky kids, the second our mom turned her back when we were at the dinner table, we’d quickly scurry off with our salads in hand to our deck where our best friend Mary and her black lab Buddy, were anxiously waiting for any veggies we’d want to share.  So how, you may be wondering did those girls become veggie fiends?

It happened gradually for us in our high school years–after witnessing how energetic and healthy they made us feel, how they made our skin glow and how they played a part in weight control… and after experimenting and seeing how delicious they could be, the switch flipped and our love affair with veggies began—nowadays we seriously can’t get enough…

And now that we get to witness our clients reap the same veggie rewards, we are constantly trying to find easy ways to make getting delicious veggies easier.  That’s one of the main reasons we wrote our latest book The Nutrition Twins’ Veggie Cure and created recipes like our Kale Recharge Smoothie, our Smoked Paprika Zucchini Chips, and our Zucchini Parmesan Rounds.  And now these! We can’t wait to hear what ya think!

cropped zucchini

Weight loss tip:

To prevent overeating at your meal, simply eat some veggies (like these scrumptious Zucchini Boats) before the main course.  Veggies are packed with nutrients and they’re high in fiber, so they fill you up, not out.  These Baked Zucchini Boats make the perfect appetizer before your meal to prevent overeating during your meal! Zucchini is low in calories and with the zesty tomato, onion, and jalapeno topping added to it, this side dish is absolutely irresistible.  Fill up on this scrumptious starter that also packs protein, and you’ll eat a lot less of the heavy main meal, woohoo!

zucchini2label

Baked Zucchini Boats

Ingredients
3 Medium Zucchini
6 oz can Tomato Paste
1 tsp garlic powder
1 tsp onion powder
1 tsp cilantro
1/8 cup finely chopped fresh basil
½ cup Italian bread crumbs
¼ cup tomatoes (diced)
1/8 cup green onions (chopped)
1 tbsp crushed red pepper
½ diced jalapeno
Salt and pepper, to taste
½ cup shredded low-fat mozzarella

Directions
1. Preheat oven to 350 degrees.
2. In a large pot, boil enough water to cover the zucchinis. Add the zucchinis and boil for 10 minutes.
3. In a small mixing bowl, add the tomato paste, garlic powder, onion powder, cilantro, and fresh basil to the tomato paste and mix together.
4. After the zucchini has boiled (the zucchinis should still be firm, but you should be able to poke through them with a fork), scoop out the pulp to about ¼ inch from the skin, leaving a “boat” structure. Finely chop the pulp and place into a separate small mixing bowl.
5. Mix in the diced tomatoes, green onions, jalapenos, crushed red pepper, and bread crumbs into the bowl with the zucchini pulp. Lightly season the mixture with salt and pepper.
6. On the zucchini ”boats”, coat with the tomato paste mixture.
7. Top the tomato paste with the mixture of vegetables and bread crumbs.
8. Lightly cover the filled boats with mozzarella cheese.
9. Cook the zucchini boats at 350 degrees for 10 minutes. Enjoy!

zucchini cropped

Nutrition Information
Calories: 114
Carbohydrates: 17 grams
Fat: 2 grams
Protein: 7 grams
Cholesterol: 5 milligrams
Sodium: 227 milligrams
Sugars: 6 grams
Fiber: 3 grams

Baked Zucchini Boats
 
Prep time
Cook time
Total time
 
Author:
Serves: 6
Ingredients
  • 3 Medium Zucchini
  • 6 oz can Tomato Paste
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp cilantro
  • ⅛ cup finely chopped fresh basil
  • ½ cup Italian bread crumbs
  • ¼ cup tomatoes (diced)
  • ⅛ cup green onions (chopped)
  • 1 tbsp crushed red pepper
  • ½ diced jalapeno
  • Salt and pepper, to taste
  • ½ cup shredded low-fat mozzarella
Instructions
  1. Preheat oven to 350 degrees.
  2. In a large pot, boil enough water to cover the zucchinis. Add the zucchinis and boil for 10 minutes.
  3. In a small mixing bowl, add the tomato paste, garlic powder, onion powder, cilantro, and fresh basil to the tomato paste and mix together.
  4. After the zucchini has boiled (the zucchinis should still be firm, but you should be able to poke through them with a fork), scoop out the pulp to about ¼ inch from the skin, leaving a “boat” structure. Finely chop the pulp and place into a separate small mixing bowl.
  5. Mix in the diced tomatoes, green onions, jalapenos, crushed red pepper, and bread crumbs into the bowl with the zucchini pulp. Lightly season the mixture with salt and pepper.
  6. On the zucchini ”boats”, coat with the tomato paste mixture.
  7. Top the tomato paste with the mixture of vegetables and bread crumbs.
  8. Lightly cover the filled boats with mozzarella cheese.
  9. Cook the zucchini boats at 350 degrees for 10 minutes. Enjoy!
Nutrition Information
Serving size: 1 boat Calories: 114 Fat: 2 g Carbohydrates: 17 g Sugar: 6 g Sodium: 227 mg Fiber: 3 g Protein: 7 g Cholesterol: 5 mg

Baked_Zucchini_Boats_Collage

Easy, Crunchy Braised Cabbage

An easy way to tell these twins apart?  One loves cabbage.  At least at four year old, that’s how Lyssie would tell people they could tell her apart from Tammy–because Lyssie loved cabbage.  However, Tammy  loved cabbage too. 🙂  We know what you’re thinking –either way, it’s pretty hard to look at twins and tell them apart by the one who loves cabbage.  But the moral of the story here is that not much has changed regarding our cabbage love affair.  😉  If you ask our friends on any given day what we’re picking up at the supermarket, for sure one us will be putting a purple cabbage in her basket.  We’ll probably be making our Colorful Detox Salad (and if we don’t have cabbage in our basket, no worries, we probably have some at  home or we’ll probably be making these veggie extravaganzas- Kale Recharge Smoothie  or Caramelized Cauliflower with Olive Oil and Lemon Juice

Needless to say, we were so proud when our rock star client Jeane sent us her newest creation that her whole family LOVED.  She said it only took her 5 minutes–oh yeah!  You rock Jeane! 🙂

Not soggy. Just crispy, crunchy and fresh!

Oh, and an entire cup has just 26 filling calories!

Simple_Braised_Cabbage_Collage_writing

Easy, Crunchy Braised Cabbage

Serves 3

Ingredients

3 generous cups chopped cabbage

2-3 tablespoons water

fresh cracked pepper

juice from a lemon

garlic (optional)

sea salt, to taste (optional)

Microwave safe bowl

 

Directions

Cut cabbage into chunks.  Place in microwave-safe bowl with 2 or 3 tablespoons water. Cover. Microwave 4 or 5 minutes or until you smell a burst of aroma. Allow to rest on the counter for 10 or 15 minutes to allow cabbage to continue to steam. Add lemon or garlic and pepper to dress it up.  Voila!

 

Nutrition Facts per Serving (1 entire filling cup): 26 calories, 0 g fat, 2 g protein, 6 g carbohydrate, 2 g fiber, 19 mg sodium

Easy, Crunchy Braised Cabbage
 
Not soggy. Just crispy, crunchy and fresh! Oh, and an entire cup has just 26 filling calories!
Author:
Serves: 3
Ingredients
  • 3 generous cups chopped cabbage
  • 2-3 tablespoons water
  • fresh cracked pepper
  • juice from a lemon
  • garlic (optional)
  • sea salt, to taste (optional)
  • Microwave safe bowl
Instructions
  1. Simply cut cabbageinto chunks. Place in microwave safe bowk with 2 or 3 T. Water. Cover. Microwave 4 or 5 minutes or until you smell a burst of aroma. Let rest on the counter 10 or 15 minutes to allow cabbage to continue to steam. Add lemon or garlic and pepper to dress it up. Voila!
Nutrition Information
Serving size: 1 cup Calories: 26 Fat: 0 g Saturated fat: 0 g Carbohydrates: 6 g Sodium: 19 g Fiber: 2 g Protein: 2 g

 

Skinny Parsnip Fries

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

parsnip_fries _Veggie_Cure_sm_logo

Sure, now we’re veggie-loving registered dietitians, but we weren’t always besties with our greens!  In fact, as picky kids, the second our mom turned her back when we were at the dinner table, we’d quickly scurry off with our salads in hand to our deck where our best friend Mary and her black lab Buddy, were anxiously waiting for any veggies we’d want to share.  So how, you may be wondering did those girls become veggie fiends?

It happened gradually for us in our high school years–after witnessing how energetic and healthy they made us feel, how they made our skin glow and how they played a part in weight control… and after experimenting and seeing how delicious they could be, the switch flipped and our love affair with veggies began—nowadays we seriously can’t get enough…

And now that we get to witness our clients reap the same veggie rewards, we are constantly trying to find easy ways to make getting delicious veggies easier.  That’s one of the main reasons we wrote our latest book The Nutrition Twins’ Veggie Cure and created recipes like our Kale Recharge Smoothie, our Smoked Paprika Zucchini Chips, and our Zucchini Parmesan Rounds.  And now these! We can’t wait to hear what ya think!

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)

Ingredients

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

 

Directions

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)

 

Skinny Parsnip Fries
 
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%
Author:
Serves: 2
Ingredients
  • Olive oil cooking spray
  • 1 large parsnip (about 9 inches long, 5 ounces), peeled
  • Cracked black pepper
  • Salt to taste
Instructions
  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.

Healthy Cauliflower Gratin

Fall is officially here– R.I.P. our beloved warm sunshine! But we’re not giving up on our vitamin D—you don’t have to rely on the sun for it, you can get it from your food too!

If you’re like many of us, chances are you’re not getting enough vitamin D. Vitamin D is necessary to help you absorb that essential bone-building calcium. Yes, although you can get Vitamin D from the sunshine in the warmer summer months it’s not possible to get enough from the fall and winter sun, so we’ll help you to get it from your food.

cauliflower gratin


Have no fear—you can get vitamin D from eggs, as well as many vitamin D fortified products—think everything from fortified dairy and almond milk, cheese, cereal and juice to chocolate (yep, thankfully vitamin D fortification is running rampant! :)) You’d think with all of these options, we’d all have no trouble getting enough vitamin D, however, as we mentioned many people still aren’t getting enough.

So we want to give you an extra vitamin D boost today with our Cauliflower Gratin (done healthfully, of course!). The skim milk and low-fat cheese make this dish Vitamin D rich!

And if you’re looking for some other lightened up foods you may want to try creations like our Smoked Paprika ChipsGuilt-free Kale Chips, Spicy Carrot Fries, and our Skinny Zucchini Fries… And now these yummy nibblers!

Cauliflower Gratin

Serves: 4, large, 1 cups servings

Ingredients

  • 4 cups cauliflower, broken into small florets (about 1/2 large head)
  • 1 1/2 cups skim milk, divided (Hello vitamin D! Almost all milks are Vitamin D fortified, check to make sure yours is!)
  • 1/8 tsp salt
  • 1/2 cup dry breadcrumbs, preferably whole-wheat (Italian breadcrumbs work well too!)
  • 3/4 cup shredded low-fat cheddar cheese, divided (look for a vitamin D fortified cheese)
  • 1/2 tsp extra-virgin olive oil
  • 2 tbsp all-purpose whole wheat flour
  • Cooking spray
  • 1/2 small yellow onion, chopped
  • 1 clove garlic, minced
  • 1 tbsp chopped fresh chives or 2 tsp of dried chives
  • 1 tsp Dijon mustard
  • 1/4 tsp white pepper

Directions

  1. Move rack to the top part of the oven; preheat broiler.
  2. Bring cauliflower, 1 1/4 cups milk and salt to a boil in a large skillet over medium-high heat, cover and simmer until the cauliflower is tender, about 5 minutes.
  3. Meanwhile, in a small bowl, mix breadcrumbs, 1/4 cup cheese and oil. Whisk flour and the remaining 1/4 cup milk in another small bowl until smooth and then slowly stir in the flour mixture into the pan that contains the cauliflower mixture, continuously stirring until thickened, about 1 minute.
  4. Saute onions and garlic in cooking spray in a skillet over medium heat until onions just begin to caramelize. Remove from heat and set aside.
  5. Stir in the remaining 1/2 cup cheese, chives, mustard and pepper and onion and garlic mixture Sprinkle with the breadcrumb mixture.
  6. Broil until the top is crispy and beginning to brown, 1 to 2 minutes.
  7. Enjoy!!

Nutrition Facts: 162 calories, 2 g fat, 0 g saturated fat, 420 mg sodium, 23 g carbs, 4 g fiber, 8 g sugar, 13 g protein

How do you get your vitamin D during the colder months?  Fortified milk?  Eggs? Fortified cereals and grains?

 

Cauliflower Gratin!
 
Nutrition Facts: 162 calories, 2 g fat, 0 g saturated fat, 420 mg sodium, 23 g carbs, 4 g fiber, 8 g sugar, 13 g protein
Author:
Serves: 4
Ingredients
  • 4 cups cauliflower, broken into small florets (about ½ large head)
  • 1½ cups skim milk, divided (Hello vitamin D! Almost all milks are Vitamin D fortified, check to make sure yours is!)
  • ⅛ tsp salt
  • ½ cup dry breadcrumbs, preferably whole-wheat (Italian breadcrumbs work well too!)
  • ¾ cup shredded low-fat cheddar cheese, divided (look for a vitamin D fortified cheese)
  • ½ tsp extra-virgin olive oil
  • 2 tbsp all-purpose whole wheat flour
  • Cooking spray
  • ½ small yellow onion, chopped
  • 1 clove garlic, minced
  • 1 tbsp chopped fresh chives or 2 tsp of dried chives
  • 1 tsp Dijon mustard
  • ¼ tsp white pepper
Instructions
  1. Move rack to the top part of the oven; preheat broiler.
  2. Bring cauliflower, 1¼ cups milk and salt to a boil in a large skillet over medium-high heat, cover and simmer until the cauliflower is tender, about 5 minutes.
  3. Meanwhile, in a small bowl, mix breadcrumbs, ¼ cup cheese and oil. Whisk flour and the remaining ¼ cup milk in another small bowl until smooth and then slowly stir in the flour mixture into the pan that contains the cauliflower mixture, continuously stirring until thickened, about 1 minute.
  4. Saute onions and garlic in cooking spray in a skillet over medium heat until onions just begin to caramelize. Remove from heat and set aside.
  5. Stir in the remaining ½ cup cheese, chives, mustard and pepper and onion and garlic mixture Sprinkle with the breadcrumb mixture.
  6. Broil until the top is crispy and beginning to brown, 1 to 2 minutes.
  7. Enjoy!!

Beets with Feta & Walnuts

Well hello detox!

Had a few too many cocktails? Eaten a few too many things that aren’t oh-so-good for you? Spent a little too long hanging around in a polluted environment or breathing someone else’s cigarette smoke? Had your nails painted or cleaned your house with strong household cleaners?  Then eat this recipe below 😉 and check out our 5 Steps to Cleanse, “Detox” and Recharge Your Body! Or try our Veggie Detox Salad  and our Colorful Detox Salad!

Beets Feta Walnuts 018_crop_logo

 

 

Thanks to the beets in this dish which play an important role in helping the liver to detoxify damaging particles, this delish combo may just be the thing to help your body cleanse itself!

Beets with Feta & Walnuts

Beets Feta Walnuts29_2crop

 

(serves 1)


Ingredients

  • 1 beet
  • 1 Tbs. fat free feta
  • 1 Tbs. walnuts, chopped

Directions

  • First, boil beet for about 35-45minutes or until tender. Once fully cooked, the skin should peel right off.
  • After the skin has been peeled from the beet, slice the beet in about ¼ inch thick slices.
  • Top the sliced beets with feta and walnuts. Enjoy!

Nutrition Facts: Serves: 1, Serving Size: 1 beet; Calories Per Serving: 101; Total Fat: 5g; Protein: 6g; Carbohydrate: 9g; Fiber: 3g; Sugar: 6g; Sodium: 194mg

 

To Check out the Sizzle Reel for our Pilot Show, please click here. http://www.youtube.com/watch?v=bG7GeClZGAw&feature=youtu.be If you like the video, please click “LIKE” on the video

Beets Feta Walnuts29_crop

beets w logo

Cauliflower and Broccoli Slaw

Cauliflower and broccoli are two of the most well known veggies around, but they are also a few of the ones that people find the most boring! But that’s because people tend to cook broccoli and cauliflower the same way time and time again. Read on and you’ll never think of these nutrition powerhouses as boring again.

broccoli_cauliflower_slaw

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

 

Creamy Cauliflower Mac ‘n Cheese

Skinny Mash

Skinny Mac and Cheese

Spaghetti Squash with Tomato Sauce and Parmesan Cheese

 

We happen to love the cruciferous veggies when they are cooked to perfection, and we think you will too! Both veggies have ample amounts of Vitamin K and Vitamin C; which help with our bone health as well as our energy.

Cooking with these veggies doesn’t have to be your typical steamed side dish which may be what has left you bored. Instead, try what we do– we like to spice it up! Try this Broccoli and Cauliflower Slaw—the kids will love it too!

Broccoli and Cauliflower Slaw
Serves: 4

Ingredients
– 1/2 bunch of broccoli, cut into thin slivers
-1/2 head of cauliflower, cut into thin slivers
– 1/4 cup red onion, thinly sliced
– 1 cup of shredded carrots
– 1-1/2 tablespoon of sugar
– 1 tablespoons of red wine vinegar
– 1 tablespoon of Dijon mustard
– 2 tablespoons of olive oil
– 2 teaspoon of lemon juice
– Ground pepper to taste

Directions

Mix together broccoli, cauliflower, onions, and carrots in a large bowl. Whisk in the sugar, vinegar, mustard, and lemon juice. Slowly mix in the oil until well combined. Add pepper to taste and enjoy!

 

 

Cauliflower and Broccoli Slaw
 
Author:
Serves: 4
Ingredients
  • - ½ bunch of broccoli, cut into thin slivers
  • - ½ head of cauliflower, cut into thin slivers
  • - ¼ cup red onion, thinly sliced
  • - 1 cup of shredded carrots
  • - 1-1/2 tablespoon of sugar
  • - 1 tablespoons of red wine vinegar
  • - 1 tablespoon of Dijon mustard
  • - 2 tablespoons of olive oil
  • - 2 teaspoon of lemon juice
  • - Ground pepper to taste
Instructions
  1. Mix together broccoli, cauliflower, onions, and carrots in a large bowl. Whisk in the sugar, vinegar, mustard, and lemon juice. Slowly mix in the oil until well combined. Add pepper to taste and enjoy!