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.

 

 

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

Skinny Spinach Parmesan Cakes

Hello spinach and non-spinach lovers!  Yes–you non-lovers–we’re calling your name too because even if you’re not a fan of the taste of spinach, you’ll enjoy this delish recipe and it’s a great excuse to get extra nutrients.  Spinach is mild so you really don’t taste it –and that’s why we’ve even been having you put it in your smoothie as a “gateway” veggie to see how easy it can be to add to smoothies without even noticing them (remember our Skinny Green Smoothie  our Healthy Green Smoothie, Avocado and Apple Smoothie,  Kale Recharge and Detox Smoothie and our tips in The Easiest and Most Delicious Way to Get your Greens in the Morning? )  And this recipe is very similar to one our mom used to always so we can’t wait for you to try these yummy Skinny Spinach Parmesan Cakes -you’ll get a sense of how we grew up! 🙂  This recipe is loaded with protein and nutrients too, so enjoy these tots! 🙂


Just one cup of spinach provides 20% of the RDA for fiber which aids in digestion, helps prevent overeating, fights disease and can help keep blood sugar levels in check. Spinach also provides a hefty dose of antioxidants like Vitamin C, Vitamin E, and beta-carotene which help your skin to look young and vibrant..

Get your dose of spinach today with these delish and healthy Skinny Spinach Parmesan Cakes!

Skinny Spinach Parmesan Cakes

Makes 4 servings, 2 spinach cakes each

Ingredients:

  • 12 ounces fresh spinach
  • 1/2 cup fat free ricotta cheese
  • 1/2 cup finely shredded Parmesan cheese, plus more for garnish
  • 2 large eggs, beaten
  • 2 garlic cloves, minced
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • Optional: ¼ teaspoon cayenne powder

Directions:

  1. Preheat oven to 400°F.
  2. Use a food processor to pulse the spinach, bit by bit, until all is finely chopped. Pour the spinach into a medium-sized bowl and add the ricotta cheese, Parmesan, eggs, garlic, salt and pepper (and cayenne if you are using). Mix all of those ingredients together well.
  3. Spray the muffin pan (8 cups) with cooking spray and carefully divide the spinach mixture evenly among the 8 cups.
  4. Bake the spinach cakes about 20 minutes or until set . Allow muffins to sit for 5 minutes in the pan before removing them. Then loosen the edges with a knife and place cakes on a large plate. Serve warm, sprinkled with more Parmesan on top, if you’d like!

Per serving (2 Skinny cakes): 137 calories; Fat: 6.4g; Carbohydrates: 7g; Fiber: 2g; Sugars: 1g; Protein: 13g

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

What are some of your favorite spinach recipes?

Skinny Spinach Parmesan Cakes
 
Author:
Serves: 4
Ingredients
  • 12 ounces fresh spinach
  • ½ cup fat free ricotta cheese
  • ½ cup finely shredded Parmesan cheese, plus more for garnish
  • 2 large eggs, beaten
  • 2 garlic cloves, minced
  • ¼ teaspoon salt
  • ¼ teaspoon freshly ground pepper
  • Optional: ¼ teaspoon cayenne powder
Instructions
  1. Preheat oven to 400°F.
  2. Use a food processor to pulse the spinach, bit by bit, until all is finely chopped. Pour the spinach into a medium-sized bowl and add the ricotta cheese, Parmesan, eggs, garlic, salt and pepper (and cayenne if you are using). Mix all of those ingredients together well.
  3. Spray the muffin pan (8 cups) with cooking spray and carefully divide the spinach mixture evenly among the 8 cups.
  4. Bake the spinach cakes about 20 minutes or until set . Allow muffins to sit for 5 minutes in the pan before removing them. Then loosen the edges with a knife and place cakes on a large plate. Serve warm, sprinkled with more Parmesan on top, if you’d like!
Nutrition Information
Serving size: 2 Skinny Cakes Calories: 137 Fat: 6 g Carbohydrates: 7 g Sugar: 1 g Fiber: 2 g Protein: 13 g

 

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!