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Sweet Potato Nachos

A calorie bomb of greasy chips smothered in cheese …not exactly what you’d expect to get from these veggie loving, registered dietitians and personal trainer twin sisters (who just happen to have a sweet tooth), now is it? Thank goodness, you’re (partially 😉 ) right about that. While this may taste like the real deal, this is the souped- up, caloried-down version! You know, more like some of our dishes that watch your waistline but that tantalize the more naughty side of your taste buds like our Smoked Paprika ChipsGuilt-free Kale ChipsSpicy Carrot Fries, and our Skinny Zucchini Fries… And now these yummy nachos nibblers!

 

Are you ready for a cozy comfort food that makes an ideal savory and crunchy lunch (or dinner) and that will keep you satisfied for hours? Then say hello to hot hints of savory chicken and beans and soft hints of sweet peas and scrumptious, crunchy sweet potato chips.

 

Here’s what makes this skinny comfort food work its’ magic:

 

  • Rather than traditional nachos that rack in the calories and bloating-sodium with their fried chips, these nibblers get their crunch from crispy baked sweet potato chips.

 

  • Sweet potatoes provide the quality carbs that your brain craves—this feels so indulgent but in just 4-4.5 ounces 328 calories, the comfort-food carb craving is met with bloat-busting magnesium, potassium and filling fiber. Plus, you get anti-aging, skin protecting beta-carotene!
  • Instead of gobs of greasy cheese, this skinny-cho (you read that right—“skin- nacho!” ;)) uses reduced fat cheese and a surprising creamy twist, from the peas. This works magic on your creamy-texture craving taste buds and on your waistline.

 

  • Adios fatty beef, hola savory chicken for lean protein that keeps you feeling full for hours.

 

  • Beans –rather than refried, these skip the added fat and keep the creamy texture, staying lean and filling!

 

Plus, these nachos actually work to fight off a muffin-top! Here’s how:

 

  • One plate regular nachos = More than 650 calories, one plate of these bad boys is only 328 calories.

 

  • Fewer calories IN = Less fat ON the body

Buh-bye unsightly gut bulges! Packed with fiber to flush waste and toxins out of the colon:

 

  • No constipation= flatter tummy

 

  • Less tummy poof: Hello magical bloat-busting combo of magnesium and potassium! Plus, they’re low in sodium to keep bloat at bay, flat belly ahoy!

Traditional nachos are loaded with belt-bursting sodium and an entire plate would set you back at least 2400mg, OURS SAVE YOU 2000 mg even if you eat the whole plate!

 

 

Savory Sweet Potato Nachos

 

This cozy comfort food is so healthy and filling you can make it your main meal! Or simply take this healthy spin on a fan favorite and serve it for guests!

 

Makes 3 Servings (entree sized)

Ingredients

3 large sweet potatoes

½ cup black beans

½ cup frozen peas

½ cup shredded chicken breast (or canned chicken)

¼ cup shredded cheddar cheese, reduced fat

 

Directions

  1. Preheat oven to 325 degrees F.
  2. Rinse sweet and thoroughly clean potatoes and thinly slice (about 3 mm thick). This is most easily done using a paring knife and working slowly, and of course carefully!
  3. Cover a baking sheet with aluminum foil and place potato slices on the baking sheet to make a nice even layer of slices (it doesn’t have to be neat just even!). The potatoes can be overlapping and it doesn’t necessarily need to be one potato per layer! Place potatoes in oven.
  4. While potatoes are baking, prepare frozen peas as directed on bag, drain and rinse black beans, and pull apart and shred chicken breast OR drain and pull apart canned chicken.
  5. After about 20 minutes, take potatoes out and flip the chips (they should be a little crispy on the side that was facing up and soft and warm on the bottom). Bake for another 15-20 min.
  6. After the potatoes are baked and crispy on both sides, take them out of the oven, place them on a plate and top with peas, black beans, chicken, and cheese. Enjoy this scrumptious meal for lunch, for dinner or with friends! It serves 3!

 

Nutrition Facts for 1 serving

Calories: 328, carbs: 47.3g, fat: 6.3g, saturated fat: 2g, protein: 23.5g, sodium: 479.5mg, fiber: 9.8g

Sweet Potato Nachos
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Lunch/Dinner
Serves: 3 4 oz. servings
Ingredients
  • 3 large sweet potatoes
  • ½ cup black beans
  • ½ cup frozen peas
  • ½ cup shredded chicken breast (or canned chicken)
  • ¼ cup shredded cheddar cheese, reduced fat
Instructions
  1. Preheat oven to 325 degrees F.
  2. Rinse sweet and thoroughly clean potatoes and thinly slice (about 3 mm thick). This is most easily done using a paring knife and working slowly, and of course carefully!
  3. Cover a baking sheet with aluminum foil and place potato slices on the baking sheet to make a nice even layer of slices (it doesn’t have to be neat just even!). The potatoes can be overlapping and it doesn't necessarily need to be one potato per layer! Place potatoes in oven.
  4. While potatoes are baking, prepare frozen peas as directed on bag, drain and rinse black beans, and pull apart and shred chicken breast OR drain and pull apart canned chicken.
  5. After about 20 minutes, take potatoes out and flip the chips (they should be a little crispy on the side that was facing up and soft and warm on the bottom). Bake for another 15-20 min.
  6. After the potatoes are baked and crispy on both sides, take them out of the oven, place them on a plate and top with peas, black beans, chicken, and cheese. Enjoy this scrumptious meal for lunch, for dinner or with friends! It serves 3!
Nutrition Information
Serving size: 4 oz Calories: 328 Fat: 6.3g Saturated fat: 2g Carbohydrates: 47.3g Sodium: 479.5mg Fiber: 9.8g Protein: 23.5g

 

 

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25 Anti-Aging Smoothies for Revitalizing, Glowing Skin– Book Giveaway!

By now you know that we’re girls who love a delicious smoothie!  There’s just something so satisfying about tossing some healthy ingredients in a blender and walking away with what feels like a delicious and refreshing treat! And the registered dietitians and moms in us simply love having an easy and healthy way to help our clients, friends and family, to feel amazing and to keep ’em looking great, too.  So when our all-around awesome friend and savvy colleague, Sarah Koszyk, MA, RDN sent us her incredible newly released book 25 Anti-Aging Smoothies for Revitalizing, Glowing Skin, we couldn’t keep it to ourselves! And Sarah has so generously offered to give her amazing book to 5 of YOU!!Anti_Aging_Book_Cover_Photo_Koszyk_smSo if tax season is causing wrinkles from extra stress– this book is for you! (Yep, it’s for us for sure! Tax season has us by the jugular and amen to Sarah’s smoothies as they are helping us!)

 

It’s time to reverse the aging process by eating foods that are chock-full of nourishing nutrients which support radiating skin. This book breaks it down for you and provides a detailed list of foods and smoothie recipes which contain these age-defying nutrients!

Every smoothie recipe has less than 300 calories for your sexy waistline, heart-healthy fats to keep you satisfied, high amounts of fiber for fabulous digestion, and a good source of protein for a complete, well-balanced meal in one drink. The smoothies are gluten-free, dairy-free, soy-free, and vegan. In addition, the recipes are divided into five different anti-aging categories including vitamin E, vitamin C, Beta-Carotene, Omega-3s, and Polyphenols which all optimize your skin’s health. Whether your goal is to improve your skin or find an easy-to-make recipe to stay nourished and satiated, this book is for you. We hope you enjoy 25 Anti-Aging Smoothies for Revitalizing, Glowing Skin as much as we do! It’s a delicious way to maintain a youthful lifestyle while enjoying a plethora of health benefits.

Check out one of the tasty smoothie recipes below.

AND – yes, because we love this book so much, we’re giving away 5 FREE Books to 5 LUCKY Readers– thanks to Sarah’s generosity!  All you have to do is leave a comment here or on our Facebook page telling us your favorite smoothie ingredient and you’ll be entered to win!  As you know, Lyssie is obsessed with kale and ginger and those are her fave smoothie ingredients.  Tammy isn’t so picky– as long as it’s a fruit or veggie she’s game.  But since we’re making you pick, Lyssie’s forcing Tammy to pick too– and she’s choosing… strawberries!

Good luck our friends!

Recipe:

20_CacaoDateDelightSmoothie_2_smCacao and Date Delight Smoothie

This is a delectable sweet treat with no added sugar. The dates are natures’ sugary fruit – perfect for a sweet-tooth craving.

Ingredients:
5 dates (pitted) (Polyphenols)

4 halves walnuts (Omega-3)

1 Tablespoon cacao powder (Polyphenols)

¼ teaspoon vanilla

½ cup unsweetened almond milk (Vitamin E)

Pinch of cinnamon

*Get even more protein by adding 1 scoop of your favorite non-flavored protein powder

Directions:
Put everything in a blender. Blend and pour.

Nutrient Facts: 232 calories; 38 grams of carbohydrates; 8 grams of fat; 8 grams of protein; 7 grams of fiber

 

 

25 Anti-Aging Smoothies for Revitalizing, Glowing Skin Book Giveaway!
 
Nutrient Facts: 232 calories; 38 grams of carbohydrates; 8 grams of fat; 8 grams of protein; 7 grams of fiber
Author:
Ingredients
  • 5 dates (pitted) (Polyphenols)
  • 4 halves walnuts (Omega-3)
  • 1 Tablespoon cacao powder (Polyphenols)
  • ¼ teaspoon vanilla
  • ½ cup unsweetened almond milk (Vitamin E)
  • Pinch of cinnamon
  • *Get even more protein by adding 1 scoop of your favorite non-flavored protein powder
Instructions
  1. Put everything in a blender. Blend and pour.

Orange & Fennel Roasted Fish

Our awesome and talented friend Heather Edwards (see more about Heather below) is a wonderful cook and she knows that we both love fish and that Lyssie has an obsession with fennel 😉 so she shared this delish recipe with us. It’s so good–and so easy!  And we knew it was super waist-line friendly too so we’ve got the nutrition breakdown for ya too–and we share it below!  And, if you’ve never had the scrumptious yumster that most people call fennel, read more about and why it can be your bestie come springtime when you want to look svelte and feel your best, below. Enjoy!

Orange_Fennel_Roasted_cod

 

So, as you likely know, we’re veggie-loving, registered dietitians and personal trainers who both happen to have a sweet tooth that we work hard to keep in control.  So you may ask, “what that’s got to do with fennel?”  Well, fennel’s flavor has been described as reminiscent of licorice (um…candy? our sweet tooth seems to like this flavor, go figure!) but it enables you to indulge without all of the calories, added sugar, subsequent crash, or belly upset and bloat that often accompanies sugar-laden foods and candies like licorice. In fact, a small stick of licorice is 47 calories and entire cup of fennel is only 27 calories, so it’s a wise choice to fill up on it you’re looking to lose fat to sport less clothing!

And if you’re trying to get your body spring break ready and if you want to revitalize your body, here’s why fennel’s the food for you:

 

  • It soothes digestive issues, flushes bloat and helps to excrete toxins: One cup of fennel has about 3 grams of fiber (10.8 percent of the daily value)—to help to prevent constipation and bloat by moving food swiftly through your digestive tract, flushing out intestinal irritants that may be likely to cause inflammation, bloat, gas, and discomfort.

 

    • The fiber prevents any foods or toxins from lingering in the colon where they could lead to cell damage, digestive issues and bloat.
    • Fennel is 90 percent water, so it helps to hydrate and flush the colon. By helping to flush toxins and bloat from your system, fennel helps to calm your insides and free your body from needing to focus on fighting damage, allowing for rest, healing and restoration. Hello, cell rejuvenation!
    • It’s potassium counteracts sodium and helps to flush out excess salt (which often causes bloat) along with the surplus of water that comes with salt.
  • Immune booster: packed with vitamin C to strengthen its’ immunity and keep its’ cells free of harm.
  • Important for body’s natural detoxification: Fennel protects the liver from toxic injury, helping to keep your body’s detoxification organ in good health
  • Keeps body healthy: Prevents chronic inflammation and aids in preventing oxidative damage and cancer thanks to it’s phytonutrients!

Pssst… if you’re serving these and looking for some sides or other dishes, you may enjoy these:

Skinny Avocado “Fries”

Egg & Veggie Stuffed Bread

Skinny Potato Skins

Sweet Potato Chips with Sea Salt & Dark Chocolate Drizzle

Skinny Guacamole

Skinny Chocolate Chunk Cookies

Chocolate Drizzled Granola Balls

Creamy Vanilla Coconut Coffee

 

Orange & Fennel Roasted Fish

This is so delish and the fennel adds a delicious twist while offering the benefits of taming tummy tension. 🙂

Serves 6

Ingredients

  • 2 fennel bulbs (about 1 pound each), including the fronds (see Note)
  • 1 tablespoon cooking oil
  • 1 teaspoon salt
  • 1/2 teaspoon fresh-ground black pepper
  • 1/4 cup fresh orange juice
  • 1 teaspoon grated orange zest
  • 1/4 teaspoon fennel seeds
  • 2 pounds cod fillets, cut to make 6 pieces

Directions

  1. Heat the oven to 450°.
  2. Cut off the tops of the fennel bulbs and chop the leafy fronds. Cut each bulb into 8 wedges.
  3. In a large roasting pan, toss the fennel wedges with the oil and 1/4 teaspoon each of the salt and pepper. Spread the fennel in an even layer and roast for 25 minutes. Stir the fennel and rotate the pan so the vegetables cook evenly. Roast 15 minutes longer.
  4. Meanwhile, combine the orange juice, orange zest, fennel seeds, and the remaining 3/4 teaspoon salt and 1/4 teaspoon pepper in a medium size glass or stainless steel bowl. Add the cod and marinate while the fennel roasts.
  5. Remove the pan from the oven and top the fennel with the cod and its marinade. Roast until the cod is just done, about 10 minutes for 3/4-inch-thick fillets.
  6. Sprinkle the chopped fennel fronds over the cod.

Nutrition Facts per Serving: 174 Calories, 3 g Fat, 0 g Saturated Fat, 26 g protein, 461 mg Sodium, 11 g Carbohydrate, 4 g Fiber, 6 g Sugar

Note:
If you don’t have cod you can use other relatively thick, white-fleshed fillets in place of the cod. Try haddock, sea bass, or orange roughy.

Fennel Fronds The wispy leaves on the top of fennel bulbs have a mild anise flavor and can be used like an herb. Some grocers cut this part off, but if you can find fennel with the fronds still attached, they’re a bonus. If not, the dish will taste just fine without them.

Orange & Fennel Roasted Fish
 
Author:
Serves: 6
Ingredients
  • 2 fennel bulbs (about 1 pound each), including the fronds (see Note)
  • 1 tablespoon cooking oil
  • 1 teaspoon salt
  • ½ teaspoon fresh-ground black pepper
  • ¼ cup fresh orange juice
  • 1 teaspoon grated orange zest
  • ¼ teaspoon fennel seeds
  • 2 pounds cod fillets, cut to make 6 pieces
Instructions
  1. Heat the oven to 450°.
  2. Cut off the tops of the fennel bulbs and chop the leafy fronds. Cut each bulb into 8 wedges.
  3. In a large roasting pan, toss the fennel wedges with the oil and ¼ teaspoon each of the salt and pepper. Spread the fennel in an even layer and roast for 25 minutes. Stir the fennel and rotate the pan so the vegetables cook evenly. Roast 15 minutes longer.
  4. Meanwhile, combine the orange juice, orange zest, fennel seeds, and the remaining ¾ teaspoon salt and ¼ teaspoon pepper in a medium size glass or stainless steel bowl. Add the cod and marinate while the fennel roasts.
  5. Remove the pan from the oven and top the fennel with the cod and its marinade. Roast until the cod is just done, about 10 minutes for ¾-inch-thick fillets.
Nutrition Information
Serving size: 1 piece Calories: 174 Fat: 3 g Carbohydrates: 11 g Sugar: 6 g Sodium: 461 mg Fiber: 4 g Protein: 26 g

 

Heather Edwards is not only our friend but she happens to be a talented musician. Check her out!
www.HeatherEdwards.net
Heather’s Music on CDBaby
Heather’s Music on iTunes

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! 🙂

Pesto Portobello Mushroom Pizza

Pesto Portobello Mushroom Pizza

Growing up, every Thursday night was pizza night in our house. This was our favorite dinner and also one night that we knew that if we invited our friends over for dinner, they would love it—after all, what kid doesn’t like pizza, no matter how healthy it’s prepared?! Our mom, who cooked all of our meals from scratch would start making her pizza dough mid-afternoon, when she’d put it in the oven and wait for the dough to rise. After that, she’d work up a sweat kneading it for what seemed like hours. When she could round us up to help, this was one of our favorite parts—and we’d love using the rolling pin after kneading it to make the round pizza pie. She used whole wheat flour in her dough and we remember our dad requesting she use only half whole wheat flour because it made the dough too tough. 😉 We loved mom’s pizza and appreciated all the effort she put into it, but it would have saved her so many hours had she had known our delicious Pizzeria at Home secret! 🙂

mushrooms3label

We didn’t have to become registered dietitians to know how much everyone seems to love pizza—or to know how much so many weight-loss hopefuls feel guilty after eating it.  Guilty is the last thing we want for anyone to feel—especially after eating a food that can be delicious and guilt-free! After all, that’s why we created waist-line friendly pizza options like our Portobello Pizza, Easy Veggie Pita Pizza and our Polenta Pizza just to name a few.

mushrooms4label

And check out this way to make a your favorite food! By using a Portobello mushroom instead of carb-heavy dough, this pizza cuts back on carbs without cutting back on taste! (Pssst…if you remember our Balsamic Egg White Capped Portobello Burger , you’ll see another time the delish Portobello saved mega calories!)

 

Pesto Portobello Mushroom Pizza

Makes 2 Servings

Ingredients:

Pesto:

½ cup tomato paste

¼ cup fresh basil, lightly packed

Garlic – ½ clove, peeled

Pizza Mixture:

2 portobello mushrooms, thoroughly washed and patted dry

½ cup tomato, diced

1/8 cup yellow onion, diced

½ cup green pepper, cut into slices

half of a medium zucchini (about 3 inches), diced

½ cup low-fat mozzarella cheese

Instructions:

  1. Preheat oven to 350 degrees.
  2. Cut out the stem and ribs from the mushroom caps. Spray the mushroom caps and baking sheet lightly with cooking spray.
  3. Finely chop the fresh basil.
  4. Mix together the tomato paste, basil, and garlic. Add mixture to the bottom of the inside of each mushroom cap.
  5. In a bowl, mix together the tomato, onion, green pepper and zucchini. Fill each mushroom cup with the mixture.
  6. Top each pizza with ¼ cup of mozzarella cheese.
  7. Bake in the oven for about 15 minutes until cheese has melted and looks ooey gooey and delicious! Enjoy!

Nutrition Information
Serving size: 1 pizza Calories: 158 Fat: 2 Carbohydrates: 18 Sugar: 9 Sodium: 284 Fiber: 5 Protein: 12 Cholesterol: 15

Pesto Portobello Mushroom Pizza
 
Prep time
Cook time
Total time
 
Author:
Serves: 2
Ingredients
  • ½ cup tomato paste
  • ¼ cup fresh basil, chopped
  • Garlic – ½ clove, peeled
  • 2 portobello mushrooms, thoroughly washed and patted dry
  • ½ cup tomato, diced
  • ⅛ cup yellow onion, diced
  • ½ cup green pepper, cut into slices
  • half of a medium zucchini (about 3 inches), diced
  • ½ cup low-fat mozzarella cheese
Instructions
  1. Preheat oven to 350 degrees.
  2. Cut out the stem and ribs from the mushroom caps. Spray the mushroom caps and baking sheet lightly with cooking spray.
  3. Finely chop the fresh basil.
  4. Mix together the tomato paste, basil, and garlic. Add mixture to the bottom of the inside of each mushroom cap.
  5. In a bowl, mix together the tomato, onion, green pepper and zucchini. Fill each mushroom cup with the mixture.
  6. Top each pizza with ¼ cup of mozzarella cheese.
  7. Bake in the oven for about 15 minutes until cheese has melted and looks ooey gooey and delicious! Enjoy!
Nutrition Information
Serving size: 1 pizza Calories: 158 Fat: 2 Carbohydrates: 18 Sugar: 9 Sodium: 284 Fiber: 5 Protein: 12 Cholesterol: 15

 

Hawaiian Protein Roll Ups

By now you probably know that we are girls who love our veggies, fruits, seafood, chicken and fish (and of course, our chocolate—mention any and we’ll already be drooling! After all, that’s why we created recipes like our Chocolate Drizzled Granola Balls, our Guac-Chocolate Mousse -which marries veggies and chocolate and is debatably one of our top five favorite creations, and our Chocolate Drizzle Popcorn, just to name a few J ). But you’ve been asking for healthy meat dishes as well that taste delish and won’t break the calorie-bank. And who are we to disappoint? 🙂 So we had our fabulous intern Kelsi Wildermuth create a healthy steak dish that is just for you meat lovers and for our Paleo peeps!

 

Remember fruit roll ups as a kid? Well that’s the inspiration for this protein roll up! To take it even further, vegetables and juicy pineapple are rolled in a piece of meat, simply tossed on the grill, and voila! A little taste of Aloha! The steak is marinated in Dr. Bragg’s liquid aminos and the veggies are drizzled with it. (Bragg’s liquid aminos are lower-sodium, non-GMO, replacement for Tamari and Soy Sauce.) Grill this up for any time of the day! It’s like having your own little luau.

Hawaiian_Protein_Roll_Ups_Pinterest

As we always say, a healthy meal must have both protein and fiber to provide satiety and prevent dips in blood sugar. This Hawaiian Roll-up has both– a 22 gram protein punch and seven grams of fiber in one serving! You’ll also get a dose of iron and B12.

Kelsi’s Tips:

  • Imagine you’re on a mini vacation to Hawaii for dinner tonight.
  • This dish is best a little on the rare side.

 

Enjoy the flavors of Hawaii, from our kitchen (well, Kelsi’s kitchen 🙂 ) to yours, aloha nui loa

 

 

Hawaiian Protein Roll Ups

(Yields 6 servings)

 

Ingredients:

– One pound butterfly cut prime rib steak

– ¼ cup Bragg’s liquid aminos

– 1 large carrot

– 1 zucchini

– 1 red pepper

– 1 pineapple

– 6 toothpicks

Directions:

  1. Marinate Steak in aminos overnight or for about 4-5 hours (if you don’t have time to marinate, just drizzle the meat with the liquid aminos and allow to sit for about 10 minutes (this marinating helps to eliminate grilling carcinogens) before throwing it on the grill).
  2. Wash and shred the carrots and zucchini and julienne the red pepper into thin strips.
  3. Cut the pineapple at the top and bottom, peel the sides with a knife, and cut the remaining edible portion into long, thin strips.
  4. Lay the meat flat on a workspace and cut into 6 equal rectangles.
  5. Top each rectangle with the fruit and veggies, drizzle liquid aminos on the mixture.
  6. Roll each rectangle into a cylinder shape and toothpick the meat to hold closed by weaving the toothpick through both layers of meat .
  7. Place on a grill for 10-15 minutes, rotating every 2 minutes. (Cook until medium rare for best flavor and extra juiciness).

(If you don’t have a grill, bake at 350 for 20 minutes, but keep an eye on it so as not to overcook.)

 

Nutritional Information:

Per 1 roll up

Calories 177; Fat 1g; Saturated Fat 0g; Carbohydrates 26g; Protein 22g; Cholesterol 13mg; Sodium 200mg; Fiber 7g

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Hawaiian Protein Roll Ups
 
Author:
Serves: 6 servings
Ingredients
  • One pound butterfly cut prime rib steak
  • ¼ cup Bragg’s liquid aminos
  • 1 large carrot
  • 1 zucchini
  • 1 red pepper
  • 1 pineapple
  • 6 toothpicks
Instructions
  1. Marinate Steak in aminos overnight or for about 4-5 hours (if you don’t have time to marinate, just drizzle the meat with the liquid aminos and allow to sit for about 10 minutes (this marinating helps to eliminate grilling carcinogens) before throwing it on the grill).
  2. Wash and shred the carrots and zucchini and julienne the red pepper into thin strips.
  3. Cut the pineapple at the top and bottom, peel the sides with a knife, and cut the remaining edible portion into long, thin strips.
  4. Lay the meat flat on a workspace and cut into 6 equal rectangles.
  5. Top each rectangle with the fruit and veggies, drizzle liquid aminos on the mixture.
  6. Roll each rectangle into a cylinder shape and toothpick the meat to hold closed by weaving the toothpick through both layers of meat .
  7. Place on a grill for 10-15 minutes, rotating every 2 minutes. (Cook until medium rare for best flavor and extra juiciness).
  8. (If you don’t have a grill, bake at 350 for 20 minutes, but keep an eye on it so as not to overcook.)
Nutrition Information
Serving size: 1 roll up Calories: 177 Fat: 1 Saturated fat: 0 Carbohydrates: 26 Sodium: 200 Fiber: 7 Protein: 22 Cholesterol: 13