Edamame Hummus

Serves 6

Ingredients:

  • 2 c. frozen edamame, shelled, unsalted
  • 2 cloves garlic
  • ¼ t. thyme
  • ¼ t. fresh basil, chopped
  • 1 T. olive oil
  • 2 T. tahini

Directions:

Place all ingredients in blender or food processor. While blending, add 1 tablespoon of water at a time into the blender until the consistency of hummus is smooth but not too liquidy.

Serve with fresh veggies and/or our homemade pita chips! Enjoy!

Nutrition Facts: Serves: 6, Serving Size: 1/4 cup; Calories Per Serving: 115; Total Fat: 8g; Protein: 7g; Carbohydrate: 7g; Fiber: 3g; Sugar: 1g; Sodium: 5mg

 

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!

 

If you love this recipe, you may also enjoy these fabulous recipes:

Banana Kiwi Weight Loss Smoothie

Skinny Deviled Eggs

White Bean Pesto Salad

Looking for a new healthy, fiber-packed recipe? Give this simple, deliciously satisfying meal a whirl! It packs in 10 grams of fiber, 10 grams of protein and loads of antioxidants in just one-half cup! It’s perfect for Meatless Monday! Um, yum!  And if you crave comfort food, but hate what it does to your waistline, you’ll appreciate this lightened up comfort food.

 

Psst…

Love comfort food, but hate the calories and what it does to your waistline? Try some of these lightened-up comfort food recipes:

Creamy Cauliflower Mac ‘n Cheese

Skinny Mash

Skinny Mac and Cheese

Spaghetti Squash with Tomato Sauce and Parmesan Cheese

White Bean Pesto Salad:

Serves 2

Ingredients

1 c. white beans

1/4 c. roasted red pepper, chopped & jarred

1/2 c. basil

2 t. olive oil

3 T. low-sodium vegetable broth

1 T. Parmesan cheese

Directions

Place basil, olive oil, vegetable broth, and parmesan cheese in a food processor. Blend all ingredients until the consistency becomes a paste. Next, rinse and drain roasted red pepper from jar and chop into small pieces. Rinse and drain white beans (to remove sodium) and place 1/2 c. in a bowl. Mix in ½ of pesto recipe until all beans are fully covered. Add 1/8 c. red pepper chunks. Lastly, add a dash of parmesan cheese, pepper and salt if desired. Enjoy!

Nutrition Facts: Serves: 2, Serving Size: 1/2 cup; Calories Per Serving: 197; Total Fat: 7g; Protein: 10g; Carbohydrate: 25g; Fiber: 10g; Sugar: 1g; Sodium: 349mg

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!

If you love this recipe, you may also enjoy these fabulous recipes:

Banana Kiwi Weight Loss Smoothie

Skinny Deviled Eggs

 

For Similar recipes check out:

Citrus Spinach Salad

Hickory Apple and Turkey Bacon Salad

 

White Bean Pesto Salad
 
Nutrition Facts: Serves: 2, Serving Size: ½ cup; Calories Per Serving: 197; Total Fat: 7g; Protein: 10g; Carbohydrate: 25g; Fiber: 10g; Sugar: 1g; Sodium: 349mg
Author:
Serves: 2
Ingredients
  • 1 c. white beans
  • ¼ c. roasted red pepper, chopped & jarred
  • ½ c. basil
  • 2 t. olive oil
  • 3 T. low-sodium vegetable broth
  • 1 T. Parmesan cheese
Instructions
  1. Place basil, olive oil, vegetable broth, and parmesan cheese in a food processor. Blend all ingredients until the consistency becomes a paste. Next, rinse and drain roasted red pepper from jar and chop into small pieces. Rinse and drain white beans (to remove sodium) and place ½ c. in a bowl. Mix in ½ of pesto recipe until all beans are fully covered. Add ⅛ c. red pepper chunks. Lastly, add a dash of parmesan cheese, pepper and salt if desired. Enjoy!

Creamy Cauliflower Mac n’ Cheese

Craving comfort food? Feel satisfied with this delish, satisfying, hit-the-spot dish for just 138 calories!!

Creamy Cauliflower Mac n’ Cheese

Ingredients:

  • ½ c. whole-wheat pasta (elbow macaroni)
  • 3/4 head cauliflower, chopped into florets (approximately 2 cups)
  • 1-cup non-fat milk
  • 1 cup low fat sharp cheddar cheese, split
  • 1 T. brown spicy mustard

Directions:

  • Boil water in a pot.
  • Once water is boiling, add pasta.
  • While pasta boils, wash and break apart the cauliflower head into florets.
  • Place florets in a bowl with a splash of water and put it in the microwave for 5-7 minutes or until firm but steamed texture. This time may vary depending on your microwave.
  • After cauliflower is finished cooking, drain remaining water from the bowl. Add milk and blend milk and cauliflower until creamy. Set aside.
  • Once pasta is done cooking and drained, place it back in the pot.
  • Next, add creamy milk and cauliflower mixture and ¾ c. cheese.
  • Allow pot to heat on low for about 5 minutes. Be sure to continually stir ingredients so that the milk and cheese do not stick to bottom. (The key is to keep the temperature low enough to melt the cheese, but not too high that the milk and cheese will burn)
  • Once the milk and cheese mixture have melted together, mix in brown spicy mustard.
  • After ingredients are completely mixed, pour pasta into separate bowls.
  • Using the remainder ¼ c. of cheese, sprinkle between all 4 bowls.
  • Add a dash of salt and pepper if you choose.
  • Enjoy!

Nutrition Facts: Serves: 4, Serving Size: 1/2 cup; Calories Per Serving: 138; Total Fat: 4g; Protein: 8g; Carbohydrate: 21g; Fiber: 3g; Sugar: 4g; Sodium: 170mg

 

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!

 

If you love this recipe, you may also enjoy these fabulous recipes:

Banana Kiwi Weight Loss Smoothie

Skinny Deviled Eggs

 

Creamy Cauliflower Mac n' Cheese
 
Nutrition Facts: Serves: 4, Serving Size: ½ cup; Calories Per Serving: 138; Total Fat: 4g; Protein: 8g; Carbohydrate: 21g; Fiber: 3g; Sugar: 4g; Sodium: 170mg
Author:
Serves: 4
Ingredients
  • ½ c. whole-wheat pasta (elbow macaroni)
  • ¾ head cauliflower, chopped into florets (approximately 2 cups)
  • 1-cup non-fat milk
  • 1 cup low fat sharp cheddar cheese, split
  • 1 T. brown spicy mustard
Instructions
  1. Boil water in a pot.
  2. Once water is boiling, add pasta.
  3. While pasta boils, wash and break apart the cauliflower head into florets.
  4. Place florets in a bowl with a splash of water and put it in the microwave for 5-7 minutes or until firm but steamed texture. This time may vary depending on your microwave.
  5. After cauliflower is finished cooking, drain remaining water from the bowl. Add milk and blend milk and cauliflower until creamy. Set aside.
  6. Once pasta is done cooking and drained, place it back in the pot.
  7. Next, add creamy milk and cauliflower mixture and ¾ c. cheese.
  8. Allow pot to heat on low for about 5 minutes. Be sure to continually stir ingredients so that the milk and cheese do not stick to bottom. (The key is to keep the temperature low enough to melt the cheese, but not too high that the milk and cheese will burn)
  9. Once the milk and cheese mixture have melted together, mix in brown spicy mustard.
  10. After ingredients are completely mixed, pour pasta into separate bowls.
  11. Using the remainder ¼ c. of cheese, sprinkle between all 4 bowls.
  12. Add a dash of salt and pepper if you choose.
  13. Enjoy!

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!!

Family Fun and Recreating Favorite Restaurant Meals

Our version of Rosa Mexicana’s Famous Guacamole

 

As a registered dietitian and a Mom, I know how important it is to set a good example for your kids. After all, kids often mimic their parent’s behavior and I’ve witnessed this first hand with my kids as I’m sure most of you have as well. It definitely makes me be more cautious with my actions around them—and always have my “game” face on 🙂

The good news is if you can instill good eating habits in them as kids, those habits have a good shot of lasting a lifetime–woohoo!

That’s one of the reasons why family meal times are so great—I feel it’s a chance to show my kids how to eat together as a family and enjoy our time eating delicious and healthy meals together. However, even for me, my best intentions to eat meals as a family sometimes get derailed when unexpected work obligations create a sudden shift in plans. So for my family, we really enjoy the weekends when we take full advantage of the time we can spend together and frequently go out to lunch and dinner—and just enjoy the moments we have together.

One of our favorite restaurants that we frequent is a large Mexican restaurant on New York City’s Upper West Side where they make guacamole to your liking—we love to watch them make it—they have it down to a science and the whole process is a bit mesmerizing. Plus, Summer and Riley always laugh as my husband requests more and more hot peppers in it—and surprisingly, they enjoy it that way! We have so many memories enjoying ourselves as a family while eating there.

Recently, my husband, Scott decided to create the same moment in our house by recreating the guacamole (see photo above)! He went hard core—he came home with his own authentic stone guacamole pot and stone crusher. And guess what, he made his own guac—and it tasted just as good as the version from our favorite swanky Mexican restaurant! (Yep, he knew I was impressed.)

So whenever he wants to hear us sing his praise (“Yum, this is delicious Scott!” “Daddy, we want more!”)—basically anytime he gets a chance, he makes what is now called “Daddy’s Famous Guacamole”) and we all come running and gather around for family fun.

Daddy’s Famous Guacamole

Ingredients

  • 1 large, ripe avocado
  • 1 medium, ripe vine tomato, chopped
  • 1/4 medium-sized Spanish onion, chopped
  • 3 pinches chopped cilantro
  • 1/2-1 small chopped jalapeno pepper (optional– adjust to how spicy you like it)
  • Salt to taste (optional– we don’t add it to ours, but in the restaurant version they add it)

Directions

Mash avocado and mix all ingredients in a large bowl.  Serve and enjoy immediately!

The family photo above was taken a year or two ago in one of our fave Mexican restaurants – as you can see, we’re all having a good time–  and being silly (well, they are– they didn’t let me in on silly face action!)!

Disclosure”  This post is sponsored by Welch’s, in participation with their @sharewhatsgood campaign.  Find out more at Share What’s Good and join Welch’s on Facebook.

 

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!

 

If you love this recipe, you may also enjoy these fabulous recipes:
Banana Kiwi Weight Loss Smoothie
Skinny Deviled Eggs

Southwestern Pepper Cups

 

“Image”  reprinted with permission from “www.gingerfig.blogspot.co.uk” and “www.healthyaperture.com“.

Summer is heating up! We encourage you to stay cool outside, but start to make it hot in the kitchen.  And when we say make it hot, we mean with food so good it’ll get you heated!


There are many wonderful veggies like that are in season right now. One veggie in particular is peppers. Peppers are packed with nutrients, low in calories and high in fiber. Hot peppers especially can add a kick in recipes without using salt. Plus, as you’ll see in the recipe below, bell peppers can make an edible bowl that absorbs the fabulous flavor from whatever you cook inside!

Can’t handle spicy food? Don’t worry. Only go for hot peppers if that’s for you.  Otherwise, Anaheim Chiles and most bell peppers are mild. Make these yummy Southwestern Pepper Cups for dinner tonight!

Southwestern Pepper Cups

Yield 10 servings

Ingredients

  • 5 green bell pepper (medium, halved and seeded, or can use red or yellow peppers)
  • 1/3 cup onion (chopped)
  • 1 1/2 garlic clove (chopped)
  • 3 cups brown rice, cooked
  • 1 can tomatoes with chiles (10 1/2 ounce, diced and undrained)
  • 1 ½ cup of fresh or frozen corn1 ½   Beans, black, mature seeds, cooked, boiled, without salt
  • Canola oil in spray container
  • 1/3 cup cheese,  Monterey jack, low –fat shredded

Instructions

  • Wash hands.
  • Blanch peppers in boiling water 2 to 3 minutes. Drain. Set aside.
  • Cook onion and garlic in oil in medium skillet over medium high heat for 3 minutes.
  • Combine rice, tomatoes with chiles, corn and onion mixture. Mix well.
  • Spoon into pepper halves, place on baking sheet coated with cooking spray.
  • Bake at 350 degrees for 10 minutes or until hot. Sprinkle with cheese.
  • Bake again at 350 degrees for 5 to 10 minutes or until hot and cheese melts.

Nutrition Facts: Serving Size: 206g; Calories: 225;Total Fat: 3g;Saturated Fat: 1g;Cholestrol: 2mg;Sodium: 151mg;Total Carbs: 43g; Fiber: 6g; Protein: 8g

 

For more than 100 delicious recipes, a 10-day Weight Loss Jumpstart and Detox Plan, plus a GET HEALTHY plan please check out The Nutrition Twins’ Veggie Cure.