Posts

A Cup of Facts About Tea in 5 Minutes

tea-infographic

This infographic was created by Jesse Hernandez.

Pumpkin Ravioli

pumpkin ravioli

 

It’s officially pumpkin season! Let the pumpkin games begin! We’re all about pumpkins—we’ve been to the pumpkin patch, carved our pumpkins, Tammy’s daughters have painted faces on their pumpkins (well Summer did, Riley made a gray “tornado-like swirl” face on hers [admittedly, probably not her best work), and now we’re gearing  up to roast the seeds (aka- pepitas) and cook with the pumpkins!  After all, pumpkins can help to keep your heart healthy with their fiber and antioxidants, protect your skin from the sun and inflammation and keep it clear with its’ beta carotene, and can boost your immune system with its’ powerful antioxidants!


We want to get the pumpkin cooking, well, cookin’… so let’s kick-off pumpkin season with this  pumpkin ravioli!

 

Psst… as registered dietitians and personal trainers we’ve been whipping up many waist-line friendly, fiber-packed pumpkin delights! Please feel free to search this site for more– and here are a few to try:

Sweet Potato Wedges with Pumpkin Dip

Pumpkin Soup

Pumpkin Pancakes

Pumpkin Spiced Latte

Mash & Mix Microwave Pumpkin Spiced Apple Oatmeal Cookie

 

Pumpkin Ravioli
Serves: 6 servings of 4 ravioli each

Ingredients

  • 1 cup canned pumpkin
  • 1/3 cup grated Parmesan cheese
  • 1/4 tsp salt
  • 1/8 tsp black pepper
  • 1/8 tsp cinnamon
  • 1/8 tsp nutmeg
  • 24 wonton wrappers1/2 cup chicken broth
  • 1 tbsp unsalted butter
  • Chopped parsley

Directions

  1. Combine pumpkin, Parmesan, salt, and pepper cinnamon and nutmeg in a medium sized bowl
  2. Place pumpkin mixture (about 2 teaspoons per wonton) in the center of each wonton wrapper. Use water to moisten the edges of the wonton dough.  Form a triangle with the dough by bringing 2 opposite sides of the wonton.  Pinch the edges to seal the ravioli completely, making sure no pumpkin mixture is oozing out.
  3. Use a large saucepan to boil water.  Cook for 7 minutes and drain using a colander.
  4. Place butter in pan with chicken broth and bring to a boil. Add ravioli, tossing lightly. After coated, sprinkle with parsley.
  5. Enjoy!!

Nutrition Facts: 148 calories, 4 g fat, 2 g saturated fat, 360 mg sodium, 22 g carbs, 2 g fiber, 1 g sugar, 6 g protein

 

Pumpkin Ravioli
 
Nutrition Facts: 148 calories, 4 g fat, 2 g saturated fat, 360 mg sodium, 22 g carbs, 2 g fiber, 1 g sugar, 6 g protein
Author:
Serves: 6
Ingredients
  • 1 cup canned pumpkin
  • ⅓ cup grated Parmesan cheese
  • ¼ tsp salt
  • ⅛ tsp black pepper
  • ⅛ tsp cinnamon
  • ⅛ tsp nutmeg
  • 24 wonton wrappers1/2 cup chicken broth
  • 1 tbsp unsalted butter
  • Chopped parsley
Instructions
  1. Combine pumpkin, Parmesan, salt, and pepper cinnamon and nutmeg in a medium sized bowl
  2. Place pumpkin mixture (about 2 teaspoons per wonton) in the center of each wonton wrapper. Use water to moisten the edges of the wonton dough. Form a triangle with the dough by bringing 2 opposite sides of the wonton. Pinch the edges to seal the ravioli completely, making sure no pumpkin mixture is oozing out.
  3. Use a large saucepan to boil water. Cook for 7 minutes and drain using a colander.
  4. Place butter in pan with chicken broth and bring to a boil. Add ravioli, tossing lightly. After coated, sprinkle with parsley.
  5. Enjoy!!

National Coffee Day– Pumpkin Spice Latte

In honor of National Coffee Day being this week ,we’ve got a Pumpkin Spiced Latte Recipe to celebrate!

If you rely on your morning cup o’ Joe to get your day started, today is the day to celebrate it! Today feel good as you focus on consuming the healthy antioxidants found in coffee rather than focusing on the extra calories from added sugar and cream that often steal all of the attention!  After all, coffee itself is antioxidant packed–and calorie free! Woohoo–Go, Coffee!

And now that pumpkins are in season, give this Healthy Fall inspired Pumpkin Spiced Latte a try! It’s just 71 calories a serving and it’s low in sugar!

 

latte_chai_coffee_egg_nog

 

Pumpkin Spice Latté

 

Serves 1

Ingredients:

  •  1 c. coffee
  • 1/3 c. 1% or skim milk
  • 2 tsp. sugar or coconut palm sugar
  • 1 tsp. pumpkin pie spice
  • 1/4 tsp vanilla extract (optional)
  • 1 TBS.  fat free whipped cream ( Products like Redi Whip or Cool Whip) (optional)
  • 3 cinnamon sticks or a sprinkle of cinnamon

Directions:

Brew coffee and pour into a mug. Add  milk. Stir in sugar or coconut palm sugar, pumpkin pie spice and vanilla extract (if using). Garnish the top with whipped cream and cinnamon.

Makes one serving.

Nutrition Facts including optional whipped cream : Calories 71, Fat 1 g, Carbohydrates 12g, Protein 4 g,  43 mg sodium,  0 g fiber

Homemade Hot Chocolate!

hot_chocolate

If you’re like us, you love everything chocolate, including hot chocolate! It’s so soothing and it’s perfect for warming us up on a cold winter’s day. This recipe will quench your chocolate craving with some added bonuses!

First, you’ve probably heard about the health benefits of chocolate—especially dark chocolate. It’s rich in antioxidants and can help fight the body against free radicals that can cause cell damage. The darker the chocolate and the higher the cocoa content, the higher the antioxidants, which means the healthier it is!

This recipe is a unique twist on the traditional hot chocolate since the egg boosts protein content in addition to the skim milk so it can make for a satisfying snack. Cinnamon, which is packed with antioxidants, may help to fight diabetes while adding a delish flavor. And it uses semi-sweet chocolate which is dark chocolate!

(And if you’re inside with snow outside, you may want to whip up these easy, healthier, fun treats too–nspired by some of our other popular dessert balls like our Chocolate Drizzled Granola Balls, our White Chocolate Drizzled Wild Blueberry Granola Balls and Chocolate Coconut Chia Balls!)

A fabulous winter-time dessert! Sip up!

Homemade Hot Chocolate

Serves 3

Ingredients

  • 3 cups non-fat milk
  • 1/3 cup semisweet chocolate, grated (Semi-sweet chocolate is dark chocolate! Woohoo!)
  • 1 tbsp. white sugar or sugar substitute of choice
  • ½ tsp ground cinnamon (or 1/2 tsp ground cayenne if you prefer more of a kick!)
  • 1 egg or equivalent egg substitute
  • 3 teaspoon fat free whip cream (optional)

Directions

  • Pour milk in microwave-safe container.
  • Place in the microwave and cook on high in microwave for 2 minutes.
  • Add chocolate, sugar and cinnamon and mix.
  • In a separate bowl, whisk egg. Once smooth, add chocolate mixture and stir well.
  • Place mixture back in microwave.
  • Cook on high for approximately 3 minutes. Remove when foamy, being very careful that the mixture is not too hot.
  • Whisk well until smooth.
  • Divide into 3 mugs and add cinnamon and a teaspoon of whip cream to each mug if desired.
  • ENJOY!

Each serving of this scrumptious winter-wonderland dessert contains: 172 calories, 5.5 grams fat, 12 grams protein, 19 grams of carbohydrate, 2 grams of fiber and 40% DV for calcium

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