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Savory Sweet Potato Soup

Growing up in our parent’s plant-based, healthy household, there were a number of meals and food staples that were no stranger to our humble abode. Our favorites? Our mom’s homemade pizza (yes, even with the dense whole wheat crust 😉 ) was number one. After all, how could pizza not be top of the list?! 🙂  And next on our favorite list was our mom’s hearty bean and other cozy veggie soups as well as meaty, sweet and satisfying sweet potatoes. So, say hello to our dish that marries the two!

 

If you love sweet potatoes and healthy comfort food the way we do, give these a whirl!

Sweet Potato Nachos

Smoked Paprika Chips

Guilt-free Kale Chips

Spicy Carrot Fries

Skinny Zucchini Fries

 

 

This Savory Sweet Potato soup isn’t just for that rainy day – this makes the perfect lunch or dinner any day of the week. Sweetness from the potato blended with the creamy white beans and yogurt creates the ultimate smooth and creamy healthy comfort food.

 

More reasons you’ll love this babe!:

 

You get a healthy bonus: With 21 grams of protein combined with 10 grams of fiber, the combo will keep you satisfied for hours– and you won’t believe a 270-calorie soup kept you feeling full for so many hours.

 

Thanks to the orange sweet potato, this savory number is loaded beta-carotene, a potent antioxidant, that protects your body from damage from free radicals.  It will help to keep your immune system strong, help fight chronic diseases like cancer and heart disease and help to protect your skin from sun damage, helping it to glow!

 

It’s super easy to make! The blender makes it so easy.  If you thought your blender could only be used to make your morning smoothies, think again! 🙂 Simply boil the ingredients in the soup and blend! So whatcha waiting for? Grab a spoon and dive on in! 🙂

Savory Sweet Potato Soup

Serves 1

Ingredients:

1 small sweet potato, peeled and diced (about 4.5 oz, 1 cup chopped)

½ cup cauliflower florets

½ cup chickpeas or white beans, drained and rinsed

½ teaspoon ground cumin

½ teaspoon smoked paprika

¼ teaspoon garlic powder

1 cup water

¼ cup + 2 tablespoons nonfat plain Greek yogurt, plus 2 tablespoons for topping

 

Directions:

Place the diced sweet potato, cauliflower, white beans, spices, and water in a pot. Bring to a boil over high heat, then reduce heat to low and cover.

Cook on low heat for about 10 minutes, until the sweet potato and cauliflower are both tender.

Transfer to a blender and add ¼ cup + 2 tablespoons Greek yogurt. Blend until smooth.

Top with 2 tablespoons Greek yogurt and a sprinkle of smoked paprika for garnish.

 

Nutrition facts: 270 calories, 0.5 g fat, 0 grams saturated fat, 69 grams sodium, 47 grams carbs, 10 grams fiber, 21 grams protein

 

 

Pumpkin Soup!

It’s that time of year again – for pumpkins! And if you’ve been following our blog, you probably can tell we’re a bit pumpkin obsessed—we’ve been whipping up Pumpkin Pancakes, Pumpkin Spiced Latte, Mash & Mix Microwave Pumpkin Spiced Apple Oatmeal Cookie , just to name a few of our latest pumpkin ditties! One of the reasons we’re such fans is because this nutrient-packed vegetable is an amazing substitution for high calorie fat sources like oils and butters and for eggs too. Pumpkin (canned works perfectly well) is amazingly versatile and adds a moist and creamy texture and works seamlessly in desserts and in recipes like this soup–you’d never know you’re actually getting a veggie minus all the fat and calories that typically come with such creaminess!

Pumpkin Soup

A few health bonuses thanks to pumpkin:

Pumpkin is:

  • Packed with energy-revving, nutrient-rich, quality carbohydrates that fuel your brain, your muscles, and your central nervous system.
  • Helps you to shed the lbs- with only 40 calories per half cup of pumpkin and with four satisfying grams of fiber, your waistline will thank you!
  • Helps you to keep your blood pressure in check thanks to its’ high potassium content.
  • Another bonus? Pumpkins’ fantastic color comes from the cancer-fighting antioxidant, beta-carotene that gives your skin a beautiful hue, while also protecting it from the damage from the sun, boosting your immune system and promoting good vision.

 

Pumpkin Soup

Serves: 4

 

Ingredients

1 teaspoon olive oil

1 clove garlic, crushed

1- 15 ounce can pumpkin puree

3 cups low-sodium vegetable stock

1-1/2 tablespoon tomato paste

1/2 tsp red cayenne

1/2 tsp basil

1/2 tsp oregano

1/2 tsp turmeric (optional)

1 tablespoon grated Parmesan cheese

1/4  teaspoon pepper

salt to taste, optional

 

Directions

  1. Heat oil in a large saucepan over medium heat. Add garlic and cook until fragrant, 3 to 4 minutes, stirring constantly.
  2. Add pumpkin and stir in the garlic.
  3. Add stock, tomato paste, red cayenne, basil, oregano and pepper (and turmeric if using)and stir until well blended. Bring to a boil over high heat, lower to a simmer, and cover. Cook for 20 minutes, stirring occasionally, allowing flavors meld.
  4. Add cheese and salt ; mix and serve warm. Enjoy!!

 

Nutrition Facts: 65 calories, 2 g fat, 1 g saturated fat, 149 mg sodium, 11 g carbs, 3 g fiber, 5 g sugar, 3 g protein

 

Pumpkin Soup
 
Ingredients
  • 1 teaspoon olive oil
  • 1 clove garlic, crushed
  • 1- 15 ounce can pumpkin puree
  • 3 cups low-sodium vegetable stock
  • 1-1/2 tablespoon tomato paste
  • ½ tsp red cayenne
  • ½ tsp basil
  • ½ tsp oregano
  • ½ tsp turmeric (optional)
  • ¼ teaspoon pepper
  • salt to taste, optional
Instructions
  1. Heat oil in a large saucepan over medium heat. Add garlic and cook until fragrant, 3 to 4 minutes, stirring constantly..
  2. Add pumpkin and stir in the garlic..
  3. Add stock, tomato paste, red cayenne, basil, oregano and pepper (and turmeric if using)and stir until well blended. Bring to a boil over high heat, lower to a simmer, and cover. Cook for 20 minutes, stirring occasionally, allowing flavors meld.
  4. Add cheese , and salt, and ; mix and serve warm. Enjoy!!
Nutrition Information
Calories: 65 Fat: 2 g Saturated fat: 1 g Carbohydrates: 11 g Sugar: 5 g Sodium: 149 mg Fiber: 3 g Protein: 3 g

 

 

 

Healthy Apple Squares!

By now most of you know that we live for the summer time. After all, Tammy even named her daughter Summer after our love of the summer weather. So while the temperatures may be feeling seasonably cool we are happy to share that we are loving it! The leaves are changing, the sun is shining and the cooler weather actually feels great during our runs in the park. Plus, it’s National Apple Month! We love apples every time of the year (and we’ve eaten one almost daily since high school!), but autumn especially fits so well with delish apple recipes! Apples are packed with phytonutrients. One compound in particular, a flavonoid called quercitin helps to protect the body against oxidative damage and even has been shown to protect the brain against diseases like Alzheimer’s. Plus, they are a great source of fiber and are the perfect, healthy way to fend off a sweet craving.

 Apple Squares

So if you haven’t had the time to whip up any of your favorite apple recipes recently – give our Apple Squares a whirl! And if you’re looking for more “guilt-free comfort food” — a term we love and use often 🙂  — try our Skinny Potato Skins, our Skinny Mash,our Comfort Food Reinvented Apple Pie  and our Microwave Peanut Butter Chocolate Chip Cookies, just to name a few? And now this pup!

 

Healthy Apple Squares

Serves: 14

 

Ingredients

 

1-3/4cup whole wheat pastry flour

1 cup sugar (or coconut palm sugar or 12 teaspoons stevia)

1/2 teaspoon baking soda

1/4 teaspoon salt

2 eggs (we use Eggland’s Best because they have 25% less saturated fat than other eggs—and only 60 calories/ egg. Other eggs have 70 calories/ egg.)

1/2 cup applesauce

1/4 cup apple juice

1 teaspoon vanilla extract

2 medium-sized tart apples, cored, and coarsely chopped

 

Directions

 

  1. Preheat oven to 350 degree F. Lightly spray cooking spray on a 9″ x 13″ baking dish.
  2. In a large bowl, add flour, sugar, baking soda, and salt. Combine all ingredients until well mixed. Beat in the eggs, applesauce, apple juice, and vanilla until well blended with an electric mixer or whisk very well until there are no lumps.With a spoon, fold in the apples Pour into prepared baking dish.
  3. Bake approximately 40-50 minutes (depending on your oven), or until a toothpick comes out clean. Cut into squares after completely cool. Serve and Enjoy!!

 

Nutrition Facts with sugar: 142 calories, 1 g fat, 0 g saturated fat, 97 mg sodium, 32 g carbs, 3 g fiber, 19 g sugar, 3 g protein

 

Nutrition Facts with stevia: 86 calories, 1 g fat, 0 g saturated fat, 97 mg sodium, 17 g carbs, 3 g fiber, 5 g sugar, 3 g protein

 

The Nutrition Twins work with Eggland’s Best but were not compensated for this blog.

 

Healthy Apple Squares
 
Serves: 14
Ingredients
  • 1-3/4cup whole wheat pastry flour
  • 1 cup sugar (or coconut palm sugar or 12 teaspoons stevia)
  • ½ teaspoon baking soda
  • 1/42 teaspoon salt
  • 2 eggs (we use Eggland’s Best because they have 25% less saturated fat than other eggs—and only 60 calories/ egg. Other eggs have 70 calories/ egg.)
  • ½ cup applesauce
  • ¼ cup apple juice
  • 1 teaspoon vanilla extract
  • 2 medium-sized tart apples, cored, and coarsely chopped
Instructions
  1. Preheat oven to 350 degree F. Lightly spray cooking spray on Coat a 9" x 13" baking dish.
  2. In a large bowl, add flour, sugar, baking soda, and salt. Combine; all ingredients until well mixed. Beat in the eggs, applesauce, apple juice, and vanilla until well blended with an electric mixer or whisk very well until there are no lumps.. With a spoon, fold in the apples. Pour into prepared baking dish.
  3. Bake approximately 40-50 minutes (depending on your oven), or until a toothpick comes out clean. Cut into squares after completely cool. Serve and Enjoy!!
Nutrition Information
Calories: 142 Fat: 1 g Saturated fat: 0 g Carbohydrates: 32 g Sugar: 19 g Sodium: 97 mg Fiber: 3 g Protein: 3 g

 

Ginger Cinnamon Apple Chips

If you’ve visited our fun facts page, you know that we’ve eaten an apple practically every day with breakfast since high school.  Besides the fact that they are super satisfying, sweet, crunchy and delicious, we do believe there’s truth in that old saying “an apple a day keeps the doctor away…” (plus science backs it up 🙂 ) and it keeps us regular.  If you remember some of apple recipes, like our Egg & Apple Sunflower Salad, our, Baked Apple, our Apple Cider Vinegar Detox Drink , our Skinny Speedy Sugar Spice Apple Chips and our Baked Cinnamon Apple Oatmeal, you know we don’t just limit them to breakfast!

Since Fall is just around the corner, now is the perfect time for using juicy apples while they are at the peak of freshness! Nothing says “Fall” like biting into a crisp apple- especially when it is paired with its’ fragrant and sweet BFF, cinnamon. Apples and cinnamon are a match made in taste bud heaven. When apples and cinnamon get together, magic happens, but this combo doesn’t have to stay in the realm of plain old apples sprinkled with the warming spice or in our Comfort Food Reinvented Apple Pie . Apples make the perfect fruit for turning into healthy baked chips! We all get a craving for a crunchy snack from time to time and these are the perfect swap for chips which aren’t the healthiest snack for your heart (or waistline). Instead, these apple chips are low in calories, and provide the added bonus of some serious nutrition power!

 

Here are some nutritional perks you’ll get with each crunch:

 

Apples are a great source of Vitamin C and phytonutrients, so they are a key beauty food. Vitamin C helps with collagen formation to keep your skin looking youthful and bright, and we all need a phytonutrient boost to help stave off diseases like cancer. These apple chips are also spiced up with cinnamon and ginger, which have their own amazing benefits, too!

 

Cinnamon: Studies have found that cinnamon may help to reduce inflammation, and a number of small studies have found improved blood sugar levels associated with cinnamon intake. Although more research is needed, it can’t hurt to aim for ½- 1 teaspoon of this delish spice daily.!

 

Ginger: 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!

 

These chips are so simple to make, and they are the perfect combination of sweet, spicy, zesty and crunchy. Apples have always been a great skinny snack, and this recipe takes the amazing apple above and beyond. With these apple chips in your snack rotation, you will be munching yourself skinny in no time-without having to ignore the chip craving!

 

 

 

Baked Cinnamon Ginger Apple Chips

 

Serves 1

 

Ingredients:

 

1 apple (Granny Smith is a variety that adds a subtle zing)

½ tsp of powdered ginger

1 tsp of cinnamon (plus more for garnish)

 

Directions:

 

Slice a washed apple very thin, either with a knife or mandolin slicer (easy!) and place slices on a baking sheet. The thinner the apple is sliced, the crispier your chips will be. Sprinkle slices with cinnamon and ginger. Bake at 200°F for 2.5 hours, until golden and crisp. Garnish apple chips with more cinnamon! Enjoy this guilt-free snack whenever you want a crunchy pick-me-up!

 

Ginger Cinnamon Apple Chips
 
Prep time
Cook time
Total time
 
This recipe is a healthy alternative for regular chips. You still get that satisfying crunch, with the added bonus of the disease-fighting apple. The flavor comes from the spices, ginger and cinnamon, which are great for reducing inflammation. Apple Chips are easy to make, and are the perfect snack for Fall!
Author:
Recipe type: snack, vegan, gluten free
Serves: 1 serving
Ingredients
  • 1 apple
  • ½ tsp of powdered ginger
  • 1 tsp of cinnamon (plus more for garnish)
Instructions
  1. Slice a washed apple very thin, either with a knife or mandolin slicer
  2. Place slices on a baking sheet
  3. Sprinkle slices with cinnamon and ginger
  4. Bake at 200°F for 2.5 hours, until golden and crisp
  5. Garnish apple chips with more cinnamon!
Nutrition Information
Serving size: 1 apple Calories: 97 Fat: .3 g Saturated fat: 0 Unsaturated fat: 0 Trans fat: 0 Carbohydrates: 23 g Sugar: 16 g Sodium: 2 mg Fiber: 4.4 g Protein: 1 g Cholesterol: 0

 

 

Sweet Potato Soup

While the temperatures outside may spell winter in our neck of the woods – it’s technically still fall and we don’t want to let it go just yet! One of our favorite fall veggies is sweet potatoes. With Thanksgiving right around the corner, there’s no better time to prepare a delish sweet potato dish!

Sweet Potato Soup

The Sweet Potato Low-Down:

They’re uber healthy! Packed with vitamin A, skin protecting beta carotene, and a potassium punch (more than bananas, believe it or not!), they supply 35% Daily Value for vitamin C.

Try this yummy flavor bursting Sweet Potato tip: Simply add cinnamon to a plain baked sweet potato. Instantly it will taste even sweeter—as if you added brown sugar—but without calories, just the blood sugar stabilizing benefits from cinnamon!

And give this recipe a whirl!

 

Psst… looking for more healthy recipes that include fall veggies?  Please feel free to search this site!  And here are a few to try:

Sweet Potato Wedges with Pumpkin Dip

One-Pot Black Bean & Quinoa Chili with Avocados

Quick & Creamy Quinoa with Beans & Spinach

Greek Quinoa Salad,

Pumpkin Soup

Pumpkin Pancakes

Pumpkin Spiced Latte

Sweet_potato_soup

Sweet Potato Soup

Serves: 4

Ingredients

  • 1 tbsp olive oil
  • 1 medium onion, chopped
  • 1 cup low-sodium, low-fat chicken broth
  • 1 medium sweet potato, peeled and diced
  • 5 large carrots, peeled and sliced
  • 1/2 tbsp ground ginger
  • 1/2 tbsp ground cinnamon
  • 1/2 tbsp ground nutmeg

Directions

  • In large saucepan, heat oil. Add onion and cook about 2-3 minutes or until onions are soft. Add chicken broth and two cups of water. Add sweet potato, carrot, and spices. Bring to a boil, reduce heat. Simmer until vegetables are tender, approximately 15 minutes.
  • Strain vegetables and allow them to cool for about 10 minutes. Place them in a food processor or blender. Puree until smooth, adding a bit of broth if needed. If your blender is small, you may have to do this in a few batches.
  • Pour vegetable puree back into the pan. Stir until thoroughly mixed and smooth throughout. Add salt and pepper to taste if desired.
  • Enjoy!!

Nutrition Facts per serving: 125 calories, 4 g fat, 1 g saturated fat, 100 mg sodium, 20 g carbs, 5 g fiber, 7 g sugar, 3 g protein

For more than 100 delicious recipes and a 10-day Weight Loss Jumpstart and Detox Plan and a GET HEALTHY PLAN, please check out The Nutrition Twins’ Veggie Cure!

 

How do you enjoy sweet potatoes? Fries? Chips? Hashbrowns? Or in soup like this?

 

Sweet Potato Soup
 
Nutrition Facts per serving: 125 calories, 4 g fat, 1 g saturated fat, 100 mg sodium, 20 g carbs, 5 g fiber, 7 g sugar, 3 g protein
Author:
Serves: 4
Ingredients
  • 1 tbsp olive oil
  • 1 medium onion, chopped
  • 1 cup low-sodium, low-fat chicken broth
  • 1 medium sweet potato, peeled and diced
  • 5 large carrots, peeled and sliced
  • ½ tbsp ground ginger
  • ½ tbsp ground cinnamon
  • ½ tbsp ground nutmeg
Instructions
  1. In large saucepan, heat oil. Add onion and cook about 2-3 minutes or until onions are soft. Add chicken broth and two cups of water. Add sweet potato, carrot, and spices. Bring to a boil, reduce heat. Simmer until vegetables are tender, approximately 15 minutes.
  2. Strain vegetables and allow them to cool for about 10 minutes. Place them in a food processor or blender. Puree until smooth, adding a bit of broth if needed. If your blender is small, you may have to do this in a few batches.
  3. Pour vegetable puree back into the pan. Stir until thoroughly mixed and smooth throughout. Add salt and pepper to taste if desired.
  4. Enjoy!!

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!!