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Healthy Homemade Gingerbread Latte

 

’Twas the night before the holidays, when all through the house, not a creature was stirring, not even a mouse…

OK, so that’s not exactly the way it went down in our house—especially the quiet, peaceful part. 😊 Yes, it was snowing, but that’s about where the story ends. Over here, Tammy’s twin daughters had 3 friends over who were screaming and yelling and playing some sort of slide-someone-around on the floor like they’re dead, yet kicking (don’t ask 😊 ), and these two, twin registered dietitians were dreaming up a new lightened up concoction (and the kitchen is never quiet or peaceful when we’re both concocting! If you watched us on Food Network’s Chopped!, that’s the tame version of what happens at home 😊 ).

The good news is what came out of all of the chaos—this delicious Healthy Homemade Gingerbread Latte. We lightened it up in a major way—shaving 100 calories off a small, typical-size latte—our version has only 33 calories a serving! Plus, our house smells like a gingerbread cookie factory (no joke!) and if you need a ‘lil pick-me-up, this bevvie uses strongly brewed coffee.

And if you need a to flush out the bloat if you’ve overdone it on a little too much holiday cheer—check out these “detox” drinks—and be sure to check out our 21-Day Body Reboot™, which will help you to look and feel your best in no time (it’s our life-altering program that helps you to lose your last 10 pounds or more—while going wild on the weekend!)

Cucumber Blueberry Water Flush
Lemon Ginger Turmeric Tea “Detox”
Lemon Ginger Detox drink
Vitamin C Infused “Detox” Water

  Aside from the heaping calorie-savings in this Gingerbread latte, there’s even another reason to sip it—the cinnamon! And if you like things extra-cinnamon-y, go ahead and sprinkle away!

Cinnamon: Studies have found that cinnamon helps to reduce inflammation and a number of studies have found improved blood sugar levels associated with cinnamon intake. So it certainly can’t hurt to aim for ½- 1 teaspoon of this delish spice daily!

Ginger: Ginger (especially fresh ginger) is also great for reducing chronic inflammation (the kind that’s linked to many chronic diseases), and is a total tummy soother, which means it may just keep you free from nausea or stomach discomfort!

 

 

Healthy Homemade Gingerbread Latte

Yield: 1 latte (8 oz)

Ingredients:
½ cup unsweetened vanilla almond milk
½ tsp blackstrap molasses
¼ tsp ground ginger
¼ tsp ground cinnamon
Stevia, to taste (I used 2 drops liquid stevia)
½ cup very strong brewed coffee

Directions:
1. Place almond milk, molasses, ginger, cinnamon, and stevia in a pot or microwave-safe mug. Heat on the stove or in the microwave until piping hot.
2. Transfer the almond milk mixture to a 16 oz mason jar, seal, and shake vigorously, until frothy. You can also use a milk frother if you have one!
3. Pour the brewed coffee into a mug, top with the almond milk mixture, and stir gently to combine.
4. Enjoy!

Nutrition info (per serving): 33 calories, 1.3 g fat, 81 mg sodium, 5.4 g carbs, 0.9 g fiber, 0.5 g sugar, 0.7 g protein

 

 

 

 

5-Ingredient Microwave Peanut Butter Chocolate Chip Cookies

 

 

Yesterday, it happened…

While as identical twin sisters we pride ourselves in both being veggie-loving, registered dietitians and personal trainers who have an identical love for chocolate (plus a thang for sweets 😉 that we work hard to keep from getting the best of us—and from you), we also pride ourselves in having the identical prepared healthy kitchens for when our pesky sweet tooth rears its’ head.

And yesterday, a dreary Saturday, it happened—both of us felt like the sweet cravings were a bit more intense than usual –and our kitchens did not disappoint! Oh yeah! 🙂

 

Ever in the mood for an ooey-gooey cookie you don’t have to slave over the stove for?

 

Um, hello? Who isn’t?! ;)…

 

We recommend our clients keep a few healthy, necessary sugar-tooth busting pantry staples on-hand that can be used for many recipesA’hem, you better believe that yours & yours 😉 truly also keeps these in our house to satisfy our sweet tooth while keeping our waistline intact.

A few staple that we recommend are:

an over-ripe banana

peanut butter

whole oats (rolled is OK)

(We also suggest chocolate chips—hidden away if you can’t control yourself around them, but a few here and there go a long way if you can!).

 

You may remember these loves using our staples-

Chocolate Peanut Butter Banana Ice Cream

Frozen Banana Chocolasicles

Frozen Banana Chocolate Bites

 

 

Why Peanut butter?  As a pantry staple—other than it’s freakin’ delicious 🙂 , it’s got a creamy, hearty texture that helps to add to any faux high calorie dessert’s success.

From a nutrition standpoint—peanut butter’s got healthy fats (for the ‘ole ticker), lots of antioxidants (to protect your skin and your cells from damage from everyday living—i.e., pollution, stress, etc.), and a good dose of potassium for fighting high blood pressure—and for fighting bloat!  Add that PB (as we call it in our land of the PB- obsessed) has protein, is rich in fiber and has heart-healthy plant phytosterols.

The one caveat—peanut butter does add up quickly in calories, so a teaspoon or two will do ya! 😉  One level tablespoon clocks in at nearly 100 calories, so do not eat it straight from the jar and do measure portions of our <3 to keep it real and to be honest with yourself about how much you’re getting.

 

As kids, if we heard the word “peanut butter” everyone knew you could count us in.  And nowadays, our favorite indulgence is chocolate–and anything chocolate (hello Skinny Oreo Balls! 😉) .  As you can probably imagine, simply marry our two loves and we’re in pure heaven.  🙂  Of course, we like to combine peanut butter and chocolate in healthy, lower calorie indulgences that keep our waistlines in tact.   And we gotta admit, when we made this and added some oats, and overripe banana and a splash of almond milk, we were a bit beside ourselves with happiness.  Healthy, ooey, gooey goodness that we mixed, mashed and microwaved!  We hope you love these as much as we do.

 

Why a banana?

What better way to get sweet flavor but without any adding processed sugar?  The OVERRIPE banana is key here.  So sweet and delicious, yet no added sugar!  Plus, you’ll get loads of health-promoting nutrients and bloat-busting potassium and some fiber!  Bust your sweet tooth craving and beat bloat?  Someone just landed in flat-belly heaven! 😉

 

 

 

One of the things we love about these cookies is how truly easy they are to whip up!  If you liked our Cinnamon Oatmeal Raisin Cookies,  Skinny Speedy Walnut Oatmeal Cookies,  Wild Blueberry Cookies and how quick and easy they are to make, then you’ll love the

 

Other than the fact this cookie has no added sugar and tastes insanely delish and perfectly sweet, it’s packed with wholesome goodness.  As you now know,  protein, nutrients and fiber are just the appetizer.

An added bonus? Unlike most sugary desserts which leave you with an energy crash when the sugar leaves, this cookies’ high quality carbohydrates from the banana and oats will give you an energy boost, while its’ fiber (from oats and peanut butter) and protein from the peanut butter will keep you from grabbing the nearest peanut butter cup before your next meal!

 

It’s time to Mash, Mix & Microwave!!!  YAHOO!!  (PS—you can bake these if you want!)

 

 

 

 

5-Ingredient Microwave Peanut Butter Chocolate Chip Cookies

Other than the fact this cookie has no added sugar and tastes insanely delish and perfectly sweet, it’s packed with wholesome goodness. You’ve got protein, nutrients and fiber.
Serves: 4 small cookies or 1 large cookie

Ingredients:

1 very ripe banana, mashed
1/2 Tbsp. unsweetened vanilla almond milk
3 Tbsp. rolled oats
1 Tbsp. peanut butter

1-1/2 tablespoons chocolate chips

 

Directions:
1. If using an oven rather than microwave, preheat to 375°F.
2. In a medium sized bowl, combine banana, almond milk, and peanut butter, stirring until thoroughly combined. Stir in chocolate chips.
3. If using microwave: For one large cookie, simply spread mixture in bowl and microwave on high for 4-1/2 minutes. If you are making four cookies you can spray a plate, 4 small bowls or 4 ramekins. (The ramekins are nice to keep the cookies contained and perfectly round.)
4. Scoop out about 2-1/2 tablespoons each, and flatten on the plate or in ramekin. Repeat for each ramekin.

5. Place the four ramekins or the one plate in microwave on high for 4 minutes.  Depending on the strength of your microwave cooking time may vary. Simply use a toothpick or a fork and poke cookie the whole way through. *If wetness comes off on fork or toothpick, continue to put back in microwave in 30 second increments until cooked.

If making one big cookie, may want to place plate in fridge or freezer to help “congeal” for a minute after cooking.

*If using oven: Place 2-1/2 Tbsp of mixture on a greased baking sheet and bake for 10 minutes. Remove from oven when cooked completely through.

 

Makes 4 Cookies.
Nutrition Facts Per Serving (1 Cookie): 89 Calories, 14 g carbohydrate, 4 g fat, 2 g protein, 25 mg sodium, 2 g fiber

 

5-Ingredient Microwave Peanut Butter Chocolate Chip Cookies
 
Microwave Peanut Butter Chocolate Chip Cookie! Only 89 Calories --and you can make 'em in 5 Minutes with 5 ingredients you already have at home. Healthy, you'd never know they don't even have sugar 😉
Author:
Serves: 4
Ingredients
  • 1 very ripe banana, mashed
  • ½ Tbsp. unsweetened vanilla almond milk
  • 3 Tbsp. rolled oats
  • 1 Tbsp. peanut butter
  • 1-1/2 tablespoons chocolate chips
Instructions
  1. Directions:
  2. If using an oven rather than microwave, preheat to 375°F.
  3. In a medium sized bowl, combine banana, almond milk, and peanut butter, stirring until thoroughly combined. Stir in chocolate chips.
  4. If using microwave: For one large cookie, simply spread mixture in bowl and microwave on high for 4-1/2 minutes. If you are making four cookies you can spray a plate, 4 small bowls or 4 ramekins. (The ramekins are nice to keep the cookies contained and perfectly round.)
  5. Scoop out about 2-1/2 tablespoons each, and flatten on the plate or in ramekin. Repeat for each ramekin.
  6. Place the four ramekins or the one plate in microwave on high for 4 minutes. Depending on the strength of your microwave cooking time may vary. Simply use a toothpick or a fork and poke cookie the whole way through. *If wetness comes off on fork or toothpick, continue to put back in microwave in 30 second increments until cooked.
Notes
IIf making one big cookie, may want to place plate in fridge or freezer to help “congeal” for a minute after cooking.

*If using oven: Place 2-1/2 Tbsp of mixture on a greased baking sheet and bake for 10 minutes. Remove from oven when cooked completely through.
Nutrition Information
Serving size: 4 cookies Calories: 89 Calories Fat: 4 g Carbohydrates: 14 g Sodium: 25 mg Fiber: 2 g Protein: 2 g

 

 

Roasted Tarragon Garlic Sweet Potato “Fries”

You probably know that we’re veggie loving twin sisters, registered dietitians and personal trainers who happen to a killer sweet tooth that we work hard to keep in check, so it’s pretty much a given that if it’s sweet, creamy comfort food—and it’s healthy, to boot, we’ll be all over it!  J  And if you read our latest book The Nutrition Twins Veggie Cure  you know that some of our favorite childhood memories include our family meal times centered around our Mom’s home cooking. Pssst…you may remember these meals were inspired by our mom’s weeknight dinners–

Lentil Vegetable Soup

Creamy Cauliflower Mac ‘n Cheese

Skinny Mash

Skinny Mac and Cheese

Spaghetti Squash with Tomato Sauce and Parmesan Cheese

Sitting down to Mom’s food always made us happy– it was soothing and lifted our spirits if we were ever upset and we each have memories of sitting at the table and enjoying one of our favorite comfort foods: sweet potatoes.
0005_NutritionTwins-sweetpotato-tarragon-garlic-fries_logo

 

Great news if you think you can’t eat carbs:

Anti-carb? Not these registered dietitian nutritionists! Whew!  We’re all for quality, high fiber, wholesome carbs in moderate portions at your meals (about half a cup) for health and for weight loss!  The moment our clients hear that they can eat a sweet potato, they light up.  The carbohydrates in sweet potatoes come with fiber, loads of phytonutrients and in a virtually fat free package (as long as you avoid those high-calorie toppings!).

Eating sweet potatoes doesn’t cause your energy to come crashing down as many other carbohydrates do.  The fiber in the potato causes the glucose from the carbohydrates to enter your blood stream at a slower and more gradual rate, helping keep your energy level stable and aiding in the prevention of mood swings and cravings that come with energy highs and lows.  The fiber also allows for a longer, more sustained serotonin (i.e. happy) surge.  One small sweet potato contains nearly 4 grams of fiber, and the fiber in sweet potatoes keeps you regular, light and happy. Thank you fiber!

We’re so excited about these “fries”—if you’re a “lov-ah” of fries, these are a waistline-friendly, healthy version– so enjoy these! Simply sub a serving of these for the other carbs at your meal.

Roasted_Taragon_Garlic_Fries_Collage

Some more health bonuses in these bites? You bet!

 

Sweet potato:  You may see these called yams at the store, and if so, it’s likely a sweet potato as that’s what they typically sell at most markets in the US. Sweet potatoes with ‘gold’ or ‘red’ in their names typically have orange colored flesh.

 

Your face won’t be the only part of you smiling when you eat these pups!  Sweet potatoes:

  • contain two very potent antioxidants– carotenoids (including beta carotene) and sporamins which fight everything from the negative health consequences that come with aging to almost all types of disease.
  •  fight inflammation. Eat a sweet potato and research shows that inflammation in the body immediately decreases, especially in the brain and nerve tissues throughout the body.
  •   offer great promise when it comes to Type 2 Diabetes.

0003_NutritionTwins-sweetpotato-tarragon-garlic-fries_logo

 

Other super stars in this recipe:

Tarragon (Mexican Tarragon) has a somewhat licorice-like flavor (should’ve known Lyssie’d be a fan with her fennel love—that is often described as tasting like licorice!) and has a light flavor compared to French Tarragon, either can be used.

  • Great source of poly-phenolic compounds—plant nutrients that help to fight inflammation and that help to achieve optimal health
  • help lower blood sugar

 

Garlic. You’ve  probably heard that this great-smelling (when you’re cooking it!) show-stopper is beneficial for the cardiovascular system.  So it keeps your ticker healthy and your blood pressure, too.  And it helps to calm your body internally as its got powerful anti-inflammatory properties.

 

You’ll flip for these “fries”!

0004_NutritionTwins-sweetpotato-tarragon-garlic-fries_logo

 

Roasted Tarragon Garlic Sweet Potato “Fries”

 You can make these pups into fries or if you prefer them as a side dish you can make ‘em into nips (aka cubes, see directions below).  Serve with lean protein like grilled chicken breast, with other roasted non-starchy veggies (or with steamed ones, or veggies in a salad if you prefer.)

 

Serves 2

Ingredients

 

1 large sweet potato

1 ¾ teaspoons extra virgin olive oil

¼ teaspoon minced garlic

Pinch dried tarragon

Sea salt to taste, optional

Sprig of fresh tarragon, leaves for garnish (optional)

 

Directions

  1. Preheat oven to 450 degrees F. Place parchment paper on baking sheet.
  1. Combine olive oil, garlic and tarragon. Set aside while preparing sweet potato.
  1. Cut sweet potato into French fry shaped spears, about 3 inches long by ¼ inch wide or evenly sized cubes—we call these golden nuggets, nips (if serving as a side dish).
  1. Toss cut sweet potato with olive oil, garlic and tarragon mixture.
  1. Bake in oven for approximately 20 minutes, turning potatoes, at 10 minute intervals to prevent burning. Roast until golden brown on all sides.
  1. Remove from oven, sprinkle with dash of salt, if using and fresh tarragon leaves (optional).

0001_NutritionTwins-sweetpotato-tarragon-garlic-fries_logo

Nutrition Facts Per 2 Serving: 92 Calories, 4 g Fat, 1 g Saturated Fat, 0 mg Cholesterol, 36 mg Sodium, 13 g Carbohydrate, 2 g Fiber, 3 g Sugar, 1 g Protein

Roasted Tarragon Garlic Sweet Potato “Fries”
 
Author:
Ingredients
  • 1 large sweet potato
  • 1 ¾ teaspoons extra virgin olive oil
  • ¼ teaspoon minced garlic
  • Pinch dried tarragon
  • Sea salt to taste, optional
  • Sprig of fresh tarragon, leaves for garnish (optional)
Instructions
  1. Preheat oven to 450 degrees F. Place parchment paper on baking sheet.
  2. Combine olive oil, garlic and tarragon. Set aside while preparing sweet potato.
  3. Cut sweet potato into French fry shaped spears, about 3 inches long by ¼ inch wide or evenly sized cubes—we call these golden nuggets, nips (if serving as a side dish).
  4. Toss cut sweet potato with olive oil, garlic and tarragon mixture.
  5. Bake in oven for approximately 20 minutes, turning potatoes, at 10 minute intervals to prevent burning. Roast until golden brown on all sides.
  6. Remove from oven, sprinkle with dash of salt, if using and fresh tarragon leaves (optional).
Nutrition Information
Serving size: 1 potato/ 2 servings Calories: 92 Fat: 4 g Saturated fat: 1 g Carbohydrates: 13 g Sugar: 3 g Sodium: 36 mg Fiber: 2 g Protein: 1 g Cholesterol: 0 mg

 

Skinny Crustless Quiche

We both vividly remember our first time eating an Oreo cookie. We were seven years old, having an afternoon snack at our friend’s house and we broke open the cookie, licked the creamy insides clean. Then we bit into the outside (the cookie), were uninterested in it and left it behind. We moved on to the next Oreo to lick the inside clean. We think we probably cleaned out the package of cookies (well at least we cleaned out the filling, licking it off the cookie) and left the cookie behind. We’ve always been those girls who are all about the filling or the insides when it comes to food. Whether it’s the insides of an Oreo cookie or a Ho-ho, the fruity filling of a pie, the insides of a sandwich or the inside of a pot-pie, we’d dig into the creamy middle and savor every last bite and could care less about the crust or outside. And to this very day, we’re the same way…Skinny_quiche_close_up

So when you requested a lightened up quiche, we were all over it, and knew just how we’d make it savory, flavorful, insanely delicious and guilt-free…can you say hello to our Skinny Crustless Quiche?! 🙂 And just in time, Cabot sent us some of their delicious cheese, so it was the perfect time to start creating.

 

So how’d we make our crustless quiche delicious yet guilt-free? We simply made sure the inside packed in the creamy, cheesy, delicious flavor, since it’s the crust that typically packs in extra calories and artery-clogging fat. Then we loaded ours quiche with veggies to pack in antioxidants, fiber and flavor while slashing the calories. We also lightened ours up by using 1% milk. The cheese and eggs kept it rich, creamy and cheesy!

cabotcheesewithveggies_sm

(Psst…if you want more comfort foods, please feel free to search this site (we’re always lightening them up!)! Here are few to try:

Skinny Potato Skins

Skinny Mash

Comfort Food Reinvented Apple Pie  

Microwave Peanut Butter Chocolate Chip Cookies )

We ended up with this delicious creation with less than 120 calories per quiche—oh yeah! 🙂

Skinny_Crustless_Quiche_collage

Skinny Crustless Quiche
Makes 6 Servings

Ingredients

2 cups vegetables (we used 1 cup Kale, 1/3 cup tomato, ⅓ cup broccoli, ⅓ cup bell peppers — but feel free to substitute with your favorite veggies!)
3 oz Cabot Seriously Sharp Cheddar Cheese (Their packaging is awesome – It measures in oz along the side of the plastic!)
2 whole Eggs, 3 egg whites (we use Eggland’s Best eggs because they have 25% less saturated fat than other eggs)
-1 cup 1% Milk
-1 tsp freshly ground Black Pepper (and any of your favorite fresh spices and herbs)

Kitchen Supplies
– 6 cup non-stick cupcake/muffin pan
– 1 cookie sheet
– 1 bowl
– 1 whisk
– 1 spoon
– A cutting board with knife

Directions
1. Preheat the oven to 375 degrees.
2. Prepare your veggies by cleaning and chopping them. Set aside. Shred and/or dice the cheese (Don’t worry about it being perfect, it will all melt into deliciousness anyways.  ) Set aside.
3. In a medium-sized bowl, whisk the whole eggs with whites for 1 minute to help your eggs to gain volume. Whisk in the milk until combined. Stir in the cheese and black pepper. (Keep in mind, you made need to stir again in the future as the cheese is more densedenser and will likely settle in the bottom.)
4. Evenly distribute the veggies in your cupcake pan. Pour the egg, milk and cheese mixture over each cup as well, evenly distributing. (Kitchen tip: we used a large spoon to add the egg/milk/cheese mixture. It was much easier to add the milk and egg and cheese equally as our cubes settled to the bottom).
5. Place the filled cupcake on the empty cookie sheet (no one wants to have spills in their oven!) and bake for 45-50 minutes, or until the tops of the quiches are slightly brown.
6. Remove from oven, let cool for a few minutes before removing. Enjoy! 🙂

Nutritional Information, per 1 personalized quiche
117 calories, 6.6g fat, 3.8g saturated fat, 79mg cholesterol, 163 mg sodium, 190mg potassium, 5.6g carbohydrates, 1g fiber, 3g sugar, 9.4g protein
69% Vitamin A, 29% Vitamin C, 18% Calcium

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

 

 

 

Skinny Crustless Quiche
 
Nutritional Information, per 1 personalized quiche 117 calories, 6.6g fat, 3.8g saturated fat, 79mg cholesterol, 163 mg sodium, 190mg potassium, 5.6g carbohydrates, 1g fiber, 3g sugar, 9.4g protein 69% Vitamin A, 29% Vitamin C, 18% Calcium
Author:
Serves: 6
Ingredients
  • 2 cups vegetables (we used 1 cup Kale, ⅓ cup tomato, ⅓ cup broccoli, ⅓ cup bell peppers — but feel free to substitute with your favorite veggies!)
  • 3 oz Cabot Seriously Sharp Cheddar Cheese (Their packaging is awesome - It measures in oz along the side of the plastic!)
  • 2 whole Eggs, 3 egg whites (we use
  • Eggland’s Best
  • eggs because they have 25% less saturated fat than other eggs)
  • -1 cup 1% Milk
  • -1 tsp freshly ground Black Pepper (and any of your favorite fresh spices and herbs)
  • Kitchen Supplies
  • - 6 cup non-stick cupcake/muffin pan
  • - 1 cookie sheet
  • - 1 bowl
  • - 1 whisk
  • - 1 spoon
  • - A cutting board with knife
Instructions
  1. Preheat the oven to 375 degrees.
  2. Prepare your veggies by cleaning and chopping them. Set aside. Shred and/or dice the cheese (Don’t worry about it being perfect, it will all melt into deliciousness anyways.  ) Set aside.
  3. In a medium-sized bowl, whisk the whole eggs with whites for 1 minute to help your eggs to gain volume. Whisk in the milk until combined. Stir in the cheese and black pepper. (Keep in mind, you made need to stir again in the future as the cheese is more densedenser and will likely settle in the bottom.)
  4. Evenly distribute the veggies in your cupcake pan. Pour the egg, milk and cheese mixture over each cup as well, evenly distributing. (Kitchen tip: we used a large spoon to add the egg/milk/cheese mixture. It was much easier to add the milk and egg and cheese equally as our cubes settled to the bottom).
  5. Place the filled cupcake on the empty cookie sheet (no one wants to have spills in their oven!) and bake for 45-50 minutes, or until the tops of the quiches are slightly brown.
  6. Remove from oven, let cool for a few minutes before removing. Enjoy! 🙂

Pumpkin Spice Cake Roll

If you’ve read some of our blogs about our other pumpkin-inspired recipes, you probably know that it was our mom’s homemade pumpkin pie that started our pumpkin love affair. But it wasn’t long before we realized that as much as we love desserts that feature pumpkin, most pumpkin desserts are packed with artery-clogging fat and are calorie-loaded, and we’re not so fond of the damage that they can do to your heart and your waistline.  So nowadays, as registered dietitians and personal trainers, we’re always whipping up waist-line friendly, fiber-packed pumpkin delights!

(Psst… Here are a few pumpkin recipes to try… Sweet Potato Wedges with Pumpkin Dip, Pumpkin Soup, Pumpkin Pancakes, Pumpkin Spiced Latte and Mash & Mix Microwave Pumpkin Spiced Apple Oatmeal Cookie.)

 

 

Pumpkin_spice_4_small

 

One of the best things about cooking with pumpkin is that it adds such creaminess that it’s hard to believe it’s a fiber- packed, low-calorie veggie with loads of vitamin A too. This delicious, sweet, rich  and creamy dessert hits the spot, but you can enjoy it without guilt.  At just 145 calories a serving, you won’t regret it in the morning!

 

Pumpkin_Spice_Roll_vertical_small

 

Pumpkin Spice Cake Roll
Makes 12 servings

Ingredients
3/4 cup all-purpose flour
3/4 cup sugar
1 teaspoon baking soda
2 teaspoons ground cinnamon
1 teaspoon ground ginger
1/4 teaspoon ground nutmeg
1 cup pumpkin puree
3 eggs (we use Eggland’s Best because they have 25% less saturated fat than other eggs)
1 teaspoon lemon juice

Filling
6 ounces low-fat cream cheese, softened
1 teaspoon vanilla extract
1/2 cup confectioners’ sugar, plus additional for sprinkling
1/2 teaspoon lemon zest

Directions
1. Preheat oven to 375 degrees F. Line the bottom of an 18×13 inch cookie sheet with parchment paper.

2. In a large bowl, whisk together flour, sugar, baking soda, cinnamon, ginger and nutmeg. Stir in pumpkin, eggs, and lemon juice. Pour the batter into prepared pan and spread evenly.

3. Bake for about 10-15 minutes or until a toothpick inserted in the center comes out clean. Cool in pan for 5 minutes. Invert onto a damp kitchen towel dusted with confectioners’ sugar. Gently peel off parchment paper. Roll up cake in the towel jelly-roll style, starting with a short side. Place the cake on a baking sheet and let cool in the refrigerator for about 20 minutes.

4. Meanwhile, make the filling: In a medium bowl, blend cream cheese, vanilla, lemon zest, and sugar with an electric mixer until fluffy. Chill in the refrigerator while the cake is cooling.

5. Unroll cake; spread filling evenly over cake, leaving a 1/2 inch border all around. Carefully reroll. Wrap tightly with plastic wrap and refrigerate for 1 hour (or more) before serving. Slice and enjoy! Store leftovers in the refrigerator. Optional: sprinkle additional confectioners’ sugar on top for garnish.

Nutrition Facts: 145 Calories, 3 g Fat, 2 g Saturated Fat, 54 mg Cholesterol, 185 mg Sodium, 26 g Carbohydrate, 1 g Fiber, 18 g Sugar, 4 g Protein

PumpkinCakeRollCollage_SMALL

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

 

Pumpkin Spice Cake Roll
 
Nutrition Facts: 145 Calories, 3 g Fat, 2 g Saturated Fat, 54 mg Cholesterol, 185 mg Sodium, 26 g Carbohydrate, 1 g Fiber, 18 g Sugar, 4 g Protein
Author:
Serves: 12
Ingredients
  • ¾ cup all-purpose flour
  • ¾ cup sugar
  • 1 teaspoon baking soda
  • 2 teaspoons ground cinnamon
  • 1 teaspoon ground ginger
  • ¼ teaspoon ground nutmeg
  • 1 cup pumpkin puree
  • 3 eggs (we use
  • Eggland’s Best
  • because they have 25% less saturated fat than other eggs)
  • 1 teaspoon lemon juice
  • Filling
  • 6 ounces low-fat cream cheese, softened
  • 1 teaspoon vanilla extract
  • ½ cup confectioners' sugar, plus additional for sprinkling
  • ½ teaspoon lemon zest
Instructions
  1. Preheat oven to 375 degrees F. Line the bottom of an 18x13 inch cookie sheet with parchment paper.
  2. In a large bowl, whisk together flour, sugar, baking soda, cinnamon, ginger and nutmeg. Stir in pumpkin, eggs, and lemon juice. Pour the batter into prepared pan and spread evenly.
  3. Bake for about 10-15 minutes or until a toothpick inserted in the center comes out clean. Cool in pan for 5 minutes. Invert onto a damp kitchen towel dusted with confectioners' sugar. Gently peel off parchment paper. Roll up cake in the towel jelly-roll style, starting with a short side. Place the cake on a baking sheet and let cool in the refrigerator for about 20 minutes.
  4. Meanwhile, make the filling: In a medium bowl, blend cream cheese, vanilla, lemon zest, and sugar with an electric mixer until fluffy. Chill in the refrigerator while the cake is cooling.
  5. Unroll cake; spread filling evenly over cake, leaving a ½ inch border all around. Carefully reroll. Wrap tightly with plastic wrap and refrigerate for 1 hour (or more) before serving. Slice and enjoy! Store leftovers in the refrigerator. Optional: sprinkle additional confectioners' sugar on top for garnish.

One-Pot Black Bean Quinoa Chili with Avocado

This was one of those meals I just wanted to make in a hurry and had no idea that I would be stumbling upon what would be one of my new favorite go-to meals…

One_pot_bbean_quinoa_chili_avocado

We’ve been craving hearty comfort food with the start of colder weather—and you’ve been asking for some healthy, easy weeknight meals that are cozy comfort food. And many of you have requested quinoa recipes! We love quinoa too, that’s why we decided to marry the two and make this satisfying yumster! Get ready to dive in. This is so easy to make, it’s the perfect weeknight meal. You throw it in one pot and dinner’s on in less than a half hour! We still can’t get over how easy, and how scrumptious this one-pot wonder is. Woohoo!  🙂

 

 

One_pot_bbean_quinoa_chili_avocado31

 

Psst…if you want more comfort foods done right and light ;), we’ve tried to pack this site with them! Give one of these a whirl:
Skinny Mash
Creamy Guiltless Tomato Rigatoni 
Spaghetti Squash with Tomato Sauce and Parmesan Cheese

 

One-Pot Black Bean Quinoa Chili with Avocado

We suggest serving this scrumptious Meatless Monday meal with a large salad or some steamed broccoli or another of your favorite veggie meals.  We love it with our Caramelized Cauliflower.
Serves 4

Ingredients:
½ tablespoon olive oil
1 teaspoon cumin
1 teaspoon chili powder
¾ cup white quinoa
1, 13.4 ounce can black beans, organic, low sodium
14 ounce can diced tomatoes

fresh cracked pepper

salt to taste
1 small avocado, garnish

Directions:
1. In a medium pan, heat olive oil over low heat and add cumin and chili powder. Stir for 30 seconds until fragrant.
2. Add quinoa, tomatoes, black beans (not drained) and 1 cup of water to the pot. Season with pepper and salt, if using.
3. Bring mixture to a boil. Then reduce heat to a simmer and cover. Heat for about 15 minutes, stirring occasionally, until quinoa is cooked. It should be soft. Most of the water will be absorbed and you will have a thick, delicious, hearty chili. Slice avocado and place on top and serve.
Nutrition Facts Per Serving, without avocado: 255 calories, 4 g fat, 42 g carbohydrate, 14 g protein, 8 g fiber, 263 mg sodium, 0 g saturated fat

Nutrition Facts Per Serving, with 1 ounce avocado: 300 calories, 8 g fat, 42 g carbohydrate, 15 g protein, 8 g fiber, 263 mg sodium, 0g saturated fat

One-Pot Black Bean Quinoa Chili with Avocado
 
Author:
Serves: 4
Ingredients
  • Ingredients:
  • ½ tablespoon olive oil
  • 1 teaspoon cumin
  • 1 teaspoon chili powder
  • ¾ cup white quinoa
  • 1, 13.4 ounce can black beans, organic, low sodium
  • 14 ounce can diced tomatoes
  • fresh cracked pepper
  • salt to taste
  • 1 small avocado, garnish
Instructions
  1. Directions:
  2. In a medium pan, heat olive oil over low heat and add cumin and chili powder. Stir for 30 seconds until fragrant.
  3. Add quinoa, tomatoes, black beans (not drained) and 1 cup of water to the pot. Season with pepper and salt, if using.
  4. Bring mixture to a boil. Then reduce heat to a simmer and cover. Heat for about 15 minutes, stirring occasionally, until quinoa is cooked. It should be soft. Most of the water will be absorbed and you will have a thick, delicious, hearty chili. Slice avocado and place on top and serve.
Notes
Nutrition Facts Per Serving, with 1 ounce avocado: 300 calories, 8 g fat, 42 g carbohydrate, 15 g protein, 8 g fiber, 263 mg sodium, 0g saturated fat
Nutrition Information
Serving size: without 1 ounce avocado Calories: 255 Fat: 4 g Carbohydrates: 42 g Sodium: 263 Fiber: 8 g Protein: 14 g