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Salt Substitutes

Italian Spiced Chicken

Salt is the go to for most American Kitchens. BUT, that doesn’t make it the healthy choice!

Salt is the culprit that adds all that extra sodium to our foods. Though some may be spared from hypertension that can result from too much sodium, most of us can’t help that bloated, swollen feeling after a salty meal.

The worst time to feel that way is during the summer when there’s less to cover that puffy belly.

Here’s a couple of Spiced-up ideas to flavor the foods we find bland without that puffy and sometimes, unhealthy salty addition.

Tips and Tricks

Black pepper – it works well on scrambled eggs and pasta.

Ripe tomatoes – to flavor sauces, add garlic and fresh herbs for extra taste.

Citrus fruit juices such as lemon and limes – add a great zesty flavor to fish, chicken and pork (use the grated rind for even more flavor and texture)

Oregano: pizza, tomato sauces, Greek salads, fish or lamb dishes, omelets and vegetables

Sage: pork, game or tomato sauces

Thyme: fish and chicken

Basil: tomatoes or tomato sauces and pasta dishes

Bay Leaves: casseroles, soups and pates

Bon Apetit!

Get Lean with Quinoa

Tired of making the same old side dish? Switch it up with this quinoa recipe.

Quinoa_Mediterranean

If you’ve never tried quinoa, now’s the time to start. Quinoa has become one of our favorite superfoods- not only is it a great source of protein and fiber, but it is also gluten-free. Lyssie’s been having it with her lunch several days a week.

Greek Quinoa:

So simple: Just bring 1 part quinoa and 2 parts water or broth to a boil and then simmer until liquid is absorbed- you can make a huge batch in no time! We’ve been using Shiloh Farms Organic Quinoa which cooks in 10 minutes. The amazing thing about it is that if you make a big pot in the beginning of the week, you can add in different flavors all week and have something new every night!

Our favorite new recipe is Greek quinoa, inspired by Mediterranean flavors.

Chop red onion, cucumbers, tomatoes and kalamata olives, toss with cooked quinoa and a sprinkle of reduced-fat or fat-free feta cheese. In no time you have a delicious side dish for fish or chicken, or even a light main course for lunch or dinner! Another favorite is to add in chopped apples, dried cranberries, and sliced almonds for a light summery dish. You can do it any way you like, and with your favorite herbs and spices!

Have you ever tried quinoa? What do you add to it?

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!

Whole Grain Crepes

Strawberry_Blueberry_Crepes

 

 

 

 

 

 

 

Whole Grain Crepes

Crepes are a great foundation for many dishes.  They can be filled with something savory (spinach and feta) or sweet (summer berries with light cream, like we did above).  You can make the batter ahead of time and keep it stored in the refrigerator for up to 24 hours.  Just stir it again before cooking.

Ingredients:

1 cup of skim milk

3/4 cup of Whole Wheat Pastry Flour  (such as Arrowhead Mills Whole Wheat Pastry Flour) or Spelt Flour ( like Shiloh Farms sprouted spelt flour)

2 eggs (we use Eggland’s Best eggs because they have 25% less saturated fat than other eggs)

1/2 tsp of salt

Blend all of the ingredients together in a blender.

Heat either a non-stick or cast iron pan. (Preferably use a crepe pan but a flat skillet will work too.)  Coat the surface with non-stick spray.  Pour about 1/4 cup of batter on the pan and then tilt the pan to spread the batter to cover the pan.  The batter should be even and spread so that you have a thin crepe.  When bubbles appear on the top of the crepe move a spatula around the edges and flip the crepe. Cook the other side briefly until it is lightly brown.

Either fill the crepe on the griddle (if adding cheese this is nice because the cheese will melt) or remove crepe to a plate and then add the filling.

Filling ideas:

Easy Protein Fruit Crepes

Spinach and low-fat Feta

Tomatoes and low-fat Cheddar

Blueberries and nonfat Greek yogurt or cottage cheese

Cinnamon and Sugar and applesauce …or anything you can think of.

For a 10-Day Weight Loss Jumpstart and Detox Plan, more than 100 recipes (including delish comfort foods!) and a Get Healthy Program please check out The Nutrition Twins’ Veggie Cure!

 

The Nutrition Twins work with Eggland’s Best to help people get more nutrients from their food.

 

This recipe is from our fantastic intern Shira Levien, whose Mom makes these all of the time.

 

Whole Grain Crepes
 
Whole Grain Crepes Crepes are a great foundation for many dishes.  They can be filled with something savory (spinach and feta) or sweet (summer berries with light cream, like we did above).  You can make the batter ahead of time and keep it stored in the refrigerator for up to 24 hours.  Just stir it again before cooking.
Ingredients
  • 1 cup of skim milk
  • ¾ cup of Whole Wheat Pastry Flour  (such as Arrowhead Mills Whole Wheat Pastry Flour) or Spelt Flour ( like Shiloh Farms sprouted spelt flour)
  • 2 eggs
  • ½ tsp of salt
Instructions
  1. Blend all of the ingredients together in a blender.
  2. Heat either a non-stick or cast iron pan. (Preferably use a crepe pan but a flat skillet will work too.)  Coat the surface with non-stick spray.  Pour about ¼ cup of batter on the pan and then tilt the pan to spread the batter to cover the pan.  The batter should be even and spread so that you have a thin crepe.  When bubbles appear on the top of the crepe move a spatula around the edges and flip the crepe. Cook the other side briefly until it is lightly brown.
  3. Either fill the crepe on the griddle (if adding cheese this is nice because the cheese will melt) or remove crepe to a plate and then add the filling.
  4. Filling ideas:
  5. Easy Protein Fruit Crepes
  6. Spinach and low-fat Feta
  7. Tomatoes and low-fat Cheddar
  8. Blueberries and nonfat Greek yogurt or cottage cheese
  9. Cinnamon and Sugar and applesauce ...or anything you can think of.

Fresh Organic Frittata with Broccoli, Potatoes, and Goat Cheese

 

broccoli_frittata

We originally found a version of this delicious recipe from Chef Dan Barber of Blue Hill Stone Barns in O Magazine. If you don’t have the organic ingredients don’t worry…

This is so delish! And it’s satisfying comfort food.  Looking for more recipes like this?  Please feel free to search this site.  Or try some of our lightened up comfort foods like our

Microwave Peanut Butter Chocolate Chip Cookies

Skinny Oreo Balls

Skinny Potato Skins

Spaghetti Squash with Tomato Sauce and Parmesan Cheese, w

Servings: Makes 4 servings

Ingredients:

  • 8 large eggs (We use Eggland’s Best eggs because they have 25% less saturated fat than other eggs)
  • 3/4 cup skim milk
  • 1/2 tsp. salt
  • 1/4 tsp. freshly ground pepper
  • 2-1/2 Tbsp. olive oil
  • 1 medium onion thinly sliced
  • 1 small potato (5 ounces), cut into 3/8-inch cubes
  • 1-1/2 cup small broccoli florets
  • 1-1/2 cup small cauliflower florets
  • 5 Tbsp. fresh goat cheese

Directions:

  1. Preheat oven to 375°. in a medium bowl, beat eggs, milk, salt, and pepper .
  2. Heat oil over medium heat, in a medium-sized pan. Add onions and potatoes and cook until onions for about 8 minutes, stirring occasionally.
  3. When onions are soft, stir in broccoli and cauliflower. Cook for about 10 minutes, stirring occasionally.
  4. When vegetables are soft, turn heat down to low and add egg mixture. Sprinkle goat cheese on top. Cook about 2 more minutes.
  5. Transfer to oven and bake 20 to 25 minutes. Frittata is ready when the top is golden brown and the eggs set in the center.  Remove from oven and slide out of pan onto a cutting board. Slice into pie-shaped pieces and serve immediately.

The Nutrition Twins work with Egglands Best to help people get more nutrients.

 

Fresh Organic Frittata with Broccoli, Potatoes, and Goat Cheese
 
Servings: Makes 4 servings
Author:
Serves: 4
Ingredients
  • 8 large eggs (We use
  • Eggland's Best
  • eggs because they have 25% less saturated fat than other eggs)
  • ¾ cup skim milk
  • ½ tsp. salt
  • ¼ tsp. freshly ground pepper
  • 2-1/2 Tbsp. olive oil
  • 1 medium onion thinly sliced
  • 1 small potato (5 ounces), cut into ⅜-inch cubes
  • 1-1/2 cup small broccoli florets
  • 1-1/2 cup small cauliflower florets
  • 5 Tbsp. fresh goat cheese
Instructions
  1. Preheat oven to 375°. in a medium bowl, beat eggs, milk, salt, and pepper .
  2. Heat oil over medium heat, in a medium-sized pan. Add onions and potatoes and cook until onions for about 8 minutes, stirring occasionally.
  3. When onions are soft, stir in broccoli and cauliflower. Cook for about 10 minutes, stirring occasionally.
  4. When vegetables are soft, turn heat down to low and add egg mixture. Sprinkle goat cheese on top. Cook about 2 more minutes.
  5. Transfer to oven and bake 20 to 25 minutes. Frittata is ready when the top is golden brown and the eggs set in the center. Remove from oven and slide out of pan onto a cutting board. Slice into pie-shaped pieces and serve immediately.

Fish Tacos in Pumpkin Seed Chipotle Sauce with Pan-Fried Avocado

Ever looking for delicious Mexican recipes? We always are and were thrilled to stumble upon this one. It’s to die for!

We’re huge fans of South of the Border flavors and we don’t need Cinco de Mayo as an excuse to whip up some yummy Mexican food. We’re always game :).

 

fish_tacos

Pssst… you may enjoy these lip-smackers

Chocolate Drizzled Granola Balls,

Microwave Chocolate Chip Peanut Butter Cookies,

Skinny Oreo Balls

White Chocolate Drizzled Wild Blueberry Granola Balls!

We adore the Mexican spices, and love salsa, corn, beans, tomatoes, squash and avocados–and hot peppers don’t scare us either! And these ingredients actually are the very ingredients that make Mexican food healthy! They pack Mexican meals with fiber, antioxidants, nutrients, and all of the veggies that keep calories in check.

We realize that if you’re like many of our clients, you avoid Mexican food because you think it’s always loaded with calories and fat. But not so! You just need to know a few tricks to keep your Mexican food lean.

The things to watch out for are the fried options, along with those chips that come before the meal and the full-fat cheese. So if you steer clear of the fried items and focus on the beans, veggies, poultry breast, corn and seafood, you can really have a meal that is nutritious and that won’t ruin your healthy eating plan. And if you want to add cheese, use a low-fat variety or use a very small amount of strong cheese like cotija since it just takes a little bit to get a lot of flavor.

When it comes to tortillas, in general, from a flavor and health perspective, we favor corn tortillas over flour ones. However, often, we find that they tend to crumble. We were thrilled when we recently stumbled across La Tortilla Factory’s Hand Made Style Corn Tortillas. They are delicious, healthy and are authentic. Plus, they are soft like a flour tortilla so they don’t crumble! Woohoo!

So, for just 90 calories, a gram of fat and 5 grams of protein, we are going to use these tortillas to make quick burritos with grilled chicken, veggies, salsa, avocado and low-fat cheese.

And when we have a few minutes more? We’re making the fish tacos (see below). Mmmm…

Fish Taco in Pumpkin Seed Chipotle Sauce with Pan-Fried Avocado

Serves 4

  • 1 pound white fish fillets (cod, tilapia or halibut)
  • 2 tablespoons olive oil
  • 2 poblano peppers, seeded and cut into medium slices
  • ½ cup toasted, unsalted pumpkin seeds
  • ¼ cup chicken or vegetable stock
  • 2 teaspoons adobo chipotle sauce
  • ½ medium yellow onion
  • ½ cup fresh cilantro leaves, leaves and stem part, reserve some for garnish
  • ¼ teaspoon dried oregano
  • ¼ teaspoon salt
  • ¼ teaspoon ground black pepper
  • 1 tablespoon chili powder
  • 1 avocado, peeled and cut into small dices
  • ½ cup thinly sliced fresh lettuce
  • 4-6 La Tortilla Factory Hand Made Style Corn Tortillas
  1. Lightly sprinkle a pinch of salt, ground pepper and chili powder on the fish fillet.
  2. Preheat 2 tablespoons of olive oil in a non-stick heavy sauté pan. Pan-fry the fish over medium-heat for about 1 minute on each side, or until the fish is cooked or turns opaque. Remove the fish from heat and set aside on a plate.
  3. In the same pan, lightly sauté the poblano pepper for about 1-2 minutes and combine with the fish.
  4. Meanwhile, combine the pumpkin seeds, stock, chipotle sauce, onion and cilantro, oregano, salt and pepper into the blender and blend until smooth.
  5. Then, transfer the sauce mixture into a small saucepan and simmer the sauce for 10 minutes over medium-low heat, stirring occasionally.
  6. Stir in the sauce with the fish and poblano pepper.
    To serve, put a handful of fish, poblano pepper, avocado and lettuce onto a tortilla and fold into a taco.

Do you make Mexican food? If so, what do you make? Share with us and you’ll be entered to win the raffle for some scrumptious La Tortilla Factory Hand Made Style Corn Tortillas. They are available in White Corn, Yellow Corn and Chipotle varieties across the country.

* La Tortilla Factory was kind enough to send us samples of their Hand Made Style Corn Tortillas.

For MORE RECIPES like this and a 10-Day Weight Loss Jumpstart and Detox Plan and a Get Healthy Program please check out The Nutrition Twins’ Veggie Cure!

 

Fish Tacos in Pumpkin Seed Chipotle Sauce with Pan-Fried Avocado
 
Serves: 4
Ingredients
  • 1 pound white fish fillets (cod, tilapia or halibut)
  • 2 tablespoons olive oil
  • 2 poblano peppers, seeded and cut into medium slices
  • ½ cup toasted, unsalted pumpkin seeds
  • ¼ cup chicken or vegetable stock
  • 2 teaspoons adobo chipotle sauce
  • ½ medium yellow onion
  • ½ cup fresh cilantro leaves, leaves and stem part, reserve some for garnish
  • ¼ teaspoon dried oregano
  • ¼ teaspoon salt
  • ¼ teaspoon ground black pepper
  • 1 tablespoon chili powder
  • 1 avocado, peeled and cut into small dices
  • ½ cup thinly sliced fresh lettuce
  • 4-6 La Tortilla Factory Hand Made Style Corn Tortillas
Instructions
  1. Lightly sprinkle a pinch of salt, ground pepper and chili powder on the fish fillet.
  2. Preheat 2 tablespoons of olive oil in a non-stick heavy sauté pan. Pan-fry the fish over medium-heat for about 1 minute on each side, or until the fish is cooked or turns opaque. Remove the fish from heat and set aside on a plate.
  3. In the same pan, lightly sauté the poblano pepper for about 1-2 minutes and combine with the fish.
  4. Meanwhile, combine the pumpkin seeds, stock, chipotle sauce, onion and cilantro, oregano, salt and pepper into the blender and blend until smooth.
  5. Then, transfer the sauce mixture into a small saucepan and simmer the sauce for 10 minutes over medium-low heat, stirring occasionally.
  6. Stir in the sauce with the fish and poblano pepper.
  7. To serve, put a handful of fish, poblano pepper, avocado and lettuce onto a tortilla and fold into a taco.