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Pineapple-Mango Salsa

Pineapple_Mango_salsa_chip_logoWe have a lengthy love affair with pineapple. Long before we were registered dietitians and knew just how good for you pineapple is, we told our mom that at our 9th birthday party we didn’t care what we did as long as we made pineapple ice cream sundaes. We even made a fun little song and dance with our best friend that we planned to sing at our birthday party that went along with our passion for pineapple that we still remember to this day… “Pineapple sundaes, yum, yum, yum… there’s nothing more we want in our tum, tum, tum…!” (yep, our 9-year old song-writing skills at their finest!  😉 ). In honor of our love of pineapple we had to share this Pineapple-Mango Salsa with you!

Below, check out a few reasons why some of pineapple’s nutrients can help in preventing bloat–and in getting a flat-belly!

 

Want more healthy recipes? Please feel free to search this site! And here are a few to try…

Skinny Chicken Pot Pie

Green Lentil Soup

Lime Shrimp and Coconut Rice

Peruvian Style Chicken

Sweet Potato Soup

Pineapple-Mango Salsa_1So what makes pineapple so great aside from its sweet, delicious flavor?

 

Pineapple is an excellent source of bromelain, an enzyme that aids in digestion and can help prevent indigestion and bloating.  Plus, pineapples provide antioxidants and vitamin C, which both help repair muscles and tissues and aid in recovery. They help your cells to heal themselves and fend off damage from toxins or irritants.  By protecting your cells, they keep your body in better working order and help to fight some of the damage done from overindulging in unhealthy foods and drinks so that your insides can settle, avoiding inflammation and added puffiness.

 

This recipe is an antioxidant packed superstar—thanks to every single ingredient! Every fruit and vegetable (from the pineapple and mangos to the jicama, bell peppers, tomato, lime and pomegranate juice) and herb and spice (cilantro) is packed with phytonutrients that are scavengers for free radicals. This means they mop up the damage caused by pollution, stress, damaging foods, environmental toxins, etc., and help to fight disease and prevent aging. So you can feel really good about enjoying this salsa!

 

Pineapple Mango Salsa

If you like refreshing, sweet treats with a tangy kick, make this your go-to! This lil’ number makes the perfect topping for fish, chicken, poultry or seafood, the ideal dip for veggies or whole wheat pita chips, and it’s so good that you can even eat it on its own!

 

 

Makes 6 servings (6 cups)

Serving Size: 1 cup

 

Ingredients

2 cups Mango, diced from fresh or frozen

2 cups Pineapple, diced from fresh or frozen

1/4 cup Jicama, chopped

1/2 cup orange pepper, diced

1/2 cup red pepper diced

1 tomato, diced

1 lime

2 tbsp 100% pomegranate juice, no sugar added

1/8 cup cilantro, unpacked

 

Directions

  1. Dice the mango, pineapple, peppers, and tomato and toss in a large bowl together. If using frozen mango or pineapple, defrost and then toss in large bowl. If you don’t have time to defrost first, separate the chunks and they will defrost fairly quickly as they are tossed in the bowl.
  2. Chop cilantro.
  3. Add cilantro and Jicama to bowl.
  4. Cut lime in half and squeeze both halves over bowl.
  5. Add pomegranate juice and toss everything for a final time.

Nutrition Facts for 1 serving (1 cup) Calories: 76, carbs: 19g, fat: 0g, saturated fat: 0g, protein: 1g, sodium: 4mg, fiber: 2.5g

Pineapple-Mango Salsa
 
Author:
Serves: 6, 1 cup servings
Ingredients
  • gredients
  • 2 cups Mango, diced from fresh or frozen
  • 2 cups Pineapple, diced from fresh or frozen
  • ¼ cup Jicama, chopped
  • ½ cup orange pepper, diced
  • ½ cup red pepper diced
  • 1 tomato, diced
  • 1 lime
  • 2 tbsp 100% pomegranate juice, no sugar added
  • ⅛ cup cilantro, unpacked
Instructions
  1. Dice the mango, pineapple, peppers, and tomato and toss in a large bowl together. If using frozen mango or pineapple, defrost and then toss in large bowl. If you don’t have time to defrost first, separate the chunks and they will defrost fairly quickly as they are tossed in the bowl.
  2. Chop cilantro.
  3. Add cilantro and Jicama to bowl.
  4. Cut lime in half and squeeze both halves over bowl.
  5. Add pomegranate juice and toss everything for a final time.
Nutrition Information
Calories: 76 Fat: 0 g Carbohydrates: 19 g Sodium: 4 Fiber: 2.5 g Protein: 0 g

 

Veggie Bean Salad with Dijon Vinaigrette

As registered dietitians, one of the most fun things for us to do is bust myths that many people have in their head when they think of healthy eating and weight loss. In fact, when we give seminars, we often have participants shout out what comes to their mind when they think of healthy eating for weight loss. Guess what words repeatedly come up? “Boring”, “deprivation”, “hungry”, “Celery” and “rice cakes”. Really?!!

 You betcha! That’s what people think! The great news is that these twin, veggie-loving registered dietitians (who also have a big sweet tooth! ;)) and who pride themselves in their healthy eating habits, haven’t eaten a rice cake since they tried one (we found them tasteless and boring!); don’t eat celery that often (there are so many awesome veggies so we’ don’t have so much room to squeeze celery in ;)), and don’t deprive themselves of small portions of their favorite indulgences (a small piece of chocolate is something we enjoy most days!). So, if you follow us around for a day, you’d know that healthy eating doesn’t equal “boring”, “deprivation”, “hungry” and “rice cakes”. And in fact, it’s quite the opposite. And just to give you a taste of what we mean, we’ve created our

Avacado and Lentil Vegan Tacos

Lime Shrimp with Coconut Rice

Grilled Cheese on Crispy Cauliflower Bread

and now this non-ordinary, super satisfying salad!

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Looking for a salad that actually feels satisfying and that reaps mega health benefits without feeling like your chowing on a mound of lettuce? Then this recipe has your name written all over it! Bursting with more flavor than your typical bean salad, this recipe has hints of balsamic vinaigrette and Dijon mustard to spice things up. It’s also packed with an assortment of veggies, not to mention a lot of protein to keep you feeling satisfied.

 

Veggie Bean Salad with Dijon Vinaigrette

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This makes the perfect satisfying snack that can be made in a large batch, stored in the fridge, and saved for later to eat “on demand” 😉 and on-the-go because we know you are busy and will love having a scrumptious, healthy snack to grab!

 

Makes 8 servings (1 cup each)

Ingredients

1, 15.5 ounce can black beans

1, 15.5 ounce can white kidney beans

1, 15.5 ounce can kidney beans

1 stalk of celery, diced (1/2 cup)

1 cup cucumber, diced

1/2 cup red pepper, diced

1/2 cup orange pepper, diced

1/2 cup carrots, cut in coins

 

For dressing:

 

Directions:

  1. Drain and rinse beans thoroughly and place in large mixing bowl.
  2. Add the peppers, cucumber, carrots, and celery to the beans in the mixing bowl.
  3. In a small bowl mix balsamic vinegar, extra virgin olive oil, mustard, and pomegranate.
  4. Add the dressing to the veggies in the large bowl and mix gently until the mixture is uniform.
  5. Enjoy and save the leftovers for an on the go snack!

 

Nutrition Information Per serving

102 calories,28 g carbs,5 g fat0.5 g saturated fat,8 g protein,194 mg sodium, 8 g fiber

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Veggie Bean Salad with Dijon Vinaigrette
 
Author:
Serves: 8
Ingredients
  • 1, 15.5 ounce can black beans
  • 1, 15.5 ounce can white kidney beans
  • 1, 15.5 ounce can kidney beans
  • 1 stalk of celery, diced (1/2 cup)
  • 1 cup cucumber, diced
  • ½ cup red pepper, diced
  • ½ cup orange pepper, diced
  • ½ cup carrots, cut in coins
Instructions
  1. Drain and rinse beans thoroughly and place in large mixing bowl.
  2. Add the peppers, cucumber, carrots, and celery to the beans in the mixing bowl.
  3. In a small bowl mix balsamic vinegar, extra virgin olive oil, mustard, and pomegranate.
  4. Add the dressing to the veggies in the large bowl and mix gently until the mixture is uniform.
  5. Enjoy and save the leftovers for an on the go snack!
Nutrition Information
Serving size: 1 serving Calories: 102 Fat: 5 g Saturated fat: 0.5 g Carbohydrates: 28 g Sodium: 194 mg Fiber: 8 g Protein: 8 g

 

DIY Brown Rice Salmon Sushi

We remember the first time we tried sushi. We didn’t grow up with it and didn’t instantly love it, but by the time we downed our second sushi piece, the love affair was beginning. And a little wasabi and a little low-sodium soy sauce later… and we were hooked. Every chance we got, we were going out for sushi. As you can imagine, it wasn’t long before we were wondering how we could make it ourselves with some brown rice for some extra fiber! 😉

As registered dietitians, one of the first things that we tell our clients to focus on at each meal is protein and fiber. The combination will help to keep you lean by filling you up with few calories and then staving off hunger (oh yeah, gotta love it!). And we’re always working to create food that explodes with flavor while also being satisfying and gentle on the waistline, so this meal does just that! Calling all sushi lovers… this meal is for you…

Pssst… looking for more healthy and delicious recipes? Please feel free to search this site! And here are a few to try…

 

Mini Frittata Muffins

Spaghetti Squash with Red Lentil Pumpkin Sauce

Black Bean Quinoa Chili with Avocado

Lentil Vegetable Soup

Soy Ginger Salmon

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The salmon is rich in protein to keep you satisfied, as well as omega-3 fatty acids that help to calm inflammation that damages your body and leads to disease. The fiber and nutrient-rich carbs from the brown rice provide energy. The veggies are packed with fiber and phytonutrients to keep you healthy and fight disease!

Ordering sushi in a restaurant or buying it prepackaged usually means you don’t have much control over the ingredients. By making your own, you can avoid the extra salt, fat (thanks to frying, mayonnaise and “spicy” sauces) and even sometimes, sugar that’s often added. Feel free to mix and match the veggies with your favorites!

FYI—many of our clients who frequently eat sushi that contains tuna have been tested and have high amounts of mercury in their blood. When they choose salmon instead, they no longer risk mercury toxicity.

 

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DIY Brown Rice Salmon Sushi

Makes 2 servings

 

Ingredients

1 1/2 cups cooked brown rice

2 Tbs. brown rice vinegar

1 1/2 tsp. low-sodium soy sauce

1/4 tsp. freshly grated ginger

1 green onion, chopped

1/2 cucumber, sliced into thin strips

1 cup baby spinach, roughly chopped

2 small carrots, sliced into thin strips

4 ounces canned salmon (without salt), drained well (if you’re concerned about farm-raised salmon, choose sockeye Alaskan salmon—it is wild)

4 nori seaweed sheets

Directions:

1. Combine brown rice, vinegar, soy sauce, ginger, and green onion in a large bowl.

2. Assemble sushi rolls by placing one sheet of nori, shiny side down, on a cutting board and layering with about 1/3 cup of rice mixture, veggies, and 1 ounce of salmon. Gently roll into a log and slice crosswise into desired number of pieces. Repeat with the remaining nori sheets. Enjoy!

 

Nutrition Facts (2 full rolls per serving): 291 Calories, 6 g Fat, 1 g Saturated Fat, 25 mg Cholesterol, 223 mg Sodium, 43 g Carbohydrate, 5 g Fiber, 4 g Sugar, 17 g Protein

 

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DIY Brown Rice Salmon Sushi
 
Prep time
Total time
 
Author:
Serves: 2
Ingredients
  • 1½ cups cooked brown rice
  • 2 Tbs. brown rice vinegar
  • 1½ tsp. low-sodium soy sauce
  • ¼ tsp. freshly grated ginger
  • 1 green onion, chopped
  • ½ cucumber, sliced into thin strips
  • 1 cup baby spinach, roughly chopped
  • 2 small carrots, sliced into thin strips
  • 4 ounces canned salmon (without salt), drained well (if you’re concerned about farm-raised salmon, choose sockeye Alaskan salmon—it is wild)
  • 4 nori seaweed sheets
Instructions
  1. Combine brown rice, vinegar, soy sauce, ginger, and green onion in a large bowl.
  2. Assemble sushi rolls by placing one sheet of nori, shiny side down, on a cutting board and layering with about ⅓ cup of rice mixture, veggies, and 1 ounce of salmon. Gently roll into a log and slice crosswise into desired number of pieces. Repeat with the remaining nori sheets. Enjoy!
Nutrition Information
Serving size: 2 full rolls Calories: 291 Fat: 6 Saturated fat: 1 Carbohydrates: 43 Sugar: 4 Sodium: 223 Fiber: 5 Protein: 17 Cholesterol: 25

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Creamy Celery Soup

Growing up in our mom’s healthy, wholesome household, hearty veggie based soups were a familiar winter dinnertime staple, served with her robust, dense homemade whole grain bread. And our Lentil Vegetable Soup, Green Lentil SoupSweet Potato Soup are all creations inspired by some of our childhood faves, long before the days of becoming registered dietitians and personal trainers and even being aware of all the waist-line benefits of such soups…But now we know that veggie-based soups are a great way to fill up on veggies and curb hunger so that you don’t overeat at your main meal. So we’re always encouraging our clients to opt for them. Most canned soups contain high amounts of fat and sodium, but making your own can be just as easy and much healthier! This Creamy Celery Soup makes a perfect appetizer or snack to serve any time of day. The celery and spinach in this recipe are full of fiber and water that will keep you hydrated and satisfied. During the colder months, it’s easy to forget about the salads of summer and reach for something more warm and comforting, so soups like this one are a great way to sneak more greens into your day!

 

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Creamy Celery Soup

Makes 2 servings

 

Ingredients

1/4 cup raw cashews

1/4 tsp. garlic powder

1/2 cup water

1 cup plus ½ cup chopped celery, separated

2 cups baby spinach

3 Tbs. plain nonfat Greek yogurt

Directions:

1. Soak cashews in water for about 1 hour, then drain.

2. Add cashews, garlic powder, water, 1 cup of celery, and spinach into a high-speed blender. Blend on high until smooth and creamy.

3. Transfer soup to a saucepan and heat on low until warm. Turn off the heat and stir in remaining ½ cup of chopped celery.

4. Pour in bowls and serve with a dollop of Greek yogurt. Enjoy!

 

Nutrition Facts (about 1 cup per serving): 126 Calories, 8 g Fat, 1 g Saturated Fat, 2 mg Cholesterol, 95 mg Sodium, 10 g Carbohydrate, 2 g Fiber, 4 g Sugar, 7 g Protein

 

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Creamy Celery Soup
 
Author:
Serves: 2
Ingredients
  • ¼ cup raw cashews
  • ¼ tsp. garlic powder
  • ½ cup water
  • 1 cup plus ½ cup chopped celery, separated
  • 2 cups baby spinach
  • 3 Tbs. plain nonfat Greek yogurt
Instructions
  1. Soak cashews in water for about 1 hour, then drain.
  2. Add cashews, garlic powder, water, 1 cup of celery, and spinach into a high-speed blender. Blend on high until smooth and creamy.
  3. Transfer soup to a saucepan and heat on low until warm. Turn off the heat and stir in remaining ½ cup of chopped celery.
  4. Pour in bowls and serve with a dollop of Greek yogurt. Enjoy!
Nutrition Information
Serving size: about 1 cup Calories: 126 Fat: 8 Saturated fat: 1 Carbohydrates: 10 Sugar: 4 Sodium: 95 Fiber: 2 Protein: 7 Cholesterol: 2

 

Carob Peppermint Smoothie

This low-calorie refreshing smoothie squashes chocolate cravings and flushes bloat and is a throwback to one of our favorite childhood candies…

Growing up in a healthy household, Halloween was the one time of year where we actually had candy in the house—and we were allowed to have one piece for dessert each night, until we ran out. We were certain to make the most of our Halloween candy since we wouldn’t be so lucky for another year—so after we’d go trick-or-treating, we’d have candy trading sessions with our friends where we’d trade off least favorite candy for ones that included chocolate. Turns out that one of our all -time favorite candies back then, is surprisingly one that as registered dietitians, we consider a better option—peppermint patties! The calories and fat are fairly low compared to most candies and mint is refreshing and satisfying and chocolate hits the spot. And we’ve found that any recipe that includes either of these ingredients is very satisfying—like our Oreo No-Bake Mint Balls, Homemade Skinny Strawberry Mint Ice Cream and our Thin Mint Dip and now this hit!

 

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This Carob Peppermint Smoothie is refreshing and satisfies chocolate cravings all while flushing bloat! The banana and avocado not only make this smoothie rich and creamy, they also provide a good source of potassium. Potassium helps to decrease bloat by flushing excess water the body is holding on to in order to dilute large amounts of sodium. The fiber in this smoothie helps to keep you regular, preventing waste from staying in your digestive tract, so it also helps alleviate bloating. And avocado is one of the better sources of glutathione which is key in detoxification in the small intestine and in boosting the health of the digestive system. So when you want a tasty treat that will squash cravings and beat the bloat too, blend up this waistline-friendly drink!

 

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Carob Peppermint Smoothie

This Carob Peppermint Smoothie is a perfect dessert or afternoon pick-me-up when you’re craving something sweet and refreshing that won’t leave you feeling drowsy. Carob powder is a great alternative to chocolate–it has a mildly sweet, nutty flavor and is high in minerals and fiber.¹ If you don’t have carob powder on hand, or prefer a stronger chocolate flavor, feel free to use cocoa powder or raw cacao powder instead.

 

Makes 2 servings

Ingredients

1 cup plain unsweetened almond milk

1 very ripe medium banana,* sliced and frozen

1/4 avocado

1 1/2 cup ice cubes

1 tsp. vanilla extract

2 Tbs. raw carob powder (OK to use cacao or cocoa powder)

1/4 tsp. peppermint extract or a small handful of fresh mint leaves

Directions:

Blend all ingredients in a blender until smooth and creamy. Enjoy!

*If your banana isn’t that ripe, and you’d like a sweeter smoothie, you can add a little stevia or honey to taste. Note that honey will add some calories to the nutrition facts below.

Nutrition Facts: 125 Calories, 4 g Fat, 0 g Saturated Fat, 0 mg Cholesterol, 83 mg Sodium, 22 g Carbohydrate, 5 g Fiber, 11 g Sugar, 2 g Protein

 

Carob Peppermint Smoothie
 
Author:
Serves: 2
Ingredients
  • 1 cup plain unsweetened almond milk
  • 1 very ripe medium banana,* sliced and frozen
  • ¼ avocado
  • 1½ cup ice cubes
  • 1 tsp. vanilla extract
  • 2 Tbs. raw carob powder (OK to use cacao or cocoa powder)
  • ¼ tsp. peppermint extract or a small handful of fresh mint leaves
Instructions
  1. Blend all ingredients in a blender until smooth and creamy. Enjoy!
  2. *If your banana isn't that ripe, and you’d like a sweeter smoothie, you can add a little stevia or honey to taste. Note that honey will add some calories to the nutrition facts below.
Nutrition Information
Calories: 125 Fat: 4 Saturated fat: 0 Carbohydrates: 22 Sugar: 11 Sodium: 83 Fiber: 5 Protein: 2

 

Carob_Peppermint_Collage

 

Snickerdoodle Cookies

Growing up in our parents healthy household, we’d watch television commercials advertising some sweet or salty dessert which we knew would never show up in our house, and then we’d go over to our friend’s houses to play and we’d raid their pantries in search of the treats we’d seen for our after-school snack. We figured between TV and our friend’s pantries, we had seen it all. However, by the time we arrived at middle school, we had oddly enough never even heard of a Snickerdoodle, but when our home-ec teacher mentioned that after we finished sewing our aprons 😉 , we’d bake “Snickerdoodles” we couldn’t wait to find out what they were all about! The name alone was the combination of one of our favorite candy bars and one of our favorite things to do during a boring class (doodle!) and we knew we’d just love it! And we were right, the flavor was heavenly…

However, we both ended up missing soccer practice the day we made them as we had killer stomach aches from the rich, buttery cookie that violently rocked our tummy’s world. Cut to nowadays, in our registered dietitian, personal trainer, veggie-loving, guilt-free comfort-food creating world, and we just knew we had to recreate this yummy, friendly for your tummy (and waist-line) treat. Inspired by successes like our Microwave Peanut Butter Chocolate Chip Cookies, our Skinny Oreo Balls, our Skinny Potato Skins and our Spaghetti Squash with Tomato Sauce and Parmesan Cheese, we created this!

 

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These Snickerdoodles make the perfect dessert–they’re a good-size portion–and they’re portable–so you can take one with you and indulge in it to avoid succumbing to other unhealthy desserts.

What else makes these delish doodles guilt-free?

This recipe uses coconut sugar, which is made from the sap of the coconut plant and is a less-processed sugar alternative, but if it’s not available, feel free to use granulated sugar instead. The oat flour in this recipe not only makes these Snickerdoodles gluten-free, it’s another great way to sneak in more fiber into your diet! And with only 85 calories a serving, this is a perfect recipe to satisfy your sweet tooth without the guilt!

 

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Skinny Snickerdoodle Cookies

These cookies are only 85 calories each and simply scrumptious. Freeze ‘em and take out one at a time to keep your portions in check. If you’re sharing with a friend, these are delicious crumbled over banana “ice cream” like the one used in these Ice Cream Sandwiches

 

Makes 12 cookies

Ingredients

3/4 cup oat flour

1/4 tsp. baking powder

1/4 tsp. cream of tarter

1/4 tsp. baking soda

1/8 tsp. salt

1/4 cup coconut sugar

1/4 tsp. cinnamon

1/2 tsp. vanilla extract

1/4 tsp. almond extract (optional)

2 Tbs. unsweetened plain coconut milk

1/4 cup coconut oil, melted

Additional 1 Tbs. of coconut sugar and 2 tsp. cinnamon: combine in a separate bowl

Directions:

1. Whisk together the dry ingredients (the first 7 ingredients) in a large bowl.

2. Pour in the vanilla and almond extracts, coconut milk, and melted coconut oil. Stir until combined.

3. Scoop out about two tablespoons of dough at a time, roll into balls (twelve in all) and then coat with the cinnamon sugar mixture that is in the separate bowl.

4. Place the balls on a baking sheet lined with parchment paper and refrigerate for 1-2 hours to prevent the cookies from over-flattening while they bake.

5. When cookies have just about 15 minutes left to chill in the refrigerator, preheat the oven to 350 degrees.

6. Remove the tray from the refrigerator and bake the cookies for 10-12 minutes. Let cool 10 minutes on the tray and then transfer to a cooling rack. Enjoy the cookies warm or at room temperature!

Nutrition Facts (per cookie): 85 Calories, 5 g Fat, 4 g Saturated Fat, 0 mg Cholesterol, 51 mg Sodium, 9 g Carbohydrate, 1 g Fiber, 4 g Sugar, 1 g Protein

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Skinny Snickerdoodle Cookies
 
Author:
Recipe type: Dessert
Serves: 12 cookies
Ingredients
  • ¾ cup oat flour
  • ¼ tsp. baking powder
  • ¼ tsp. cream of tarter
  • ¼ tsp. baking soda
  • ⅛ tsp. salt
  • ¼ cup coconut sugar
  • ¼ tsp. cinnamon
  • ½ tsp. vanilla extract
  • ¼ tsp. almond extract (optional)
  • 2 Tbs. unsweetened plain coconut milk
  • ¼ cup coconut oil, melted
  • Additional 1 Tbs. of coconut sugar and 2 tsp. cinnamon: combine in a separate bowl
Instructions
  1. Whisk together the dry ingredients (the first 7 ingredients) in a large bowl.
  2. Pour in the vanilla and almond extracts, coconut milk, and melted coconut oil. Stir until combined.
  3. Scoop out about two tablespoons of dough at a time, roll into balls (twelve in all) and then coat with the cinnamon sugar mixture that is in the separate bowl.
  4. Place the balls on a baking sheet lined with parchment paper and refrigerate for 1-2 hours to prevent the cookies from over-flattening while they bake.
  5. When cookies have just about 15 minutes left to chill in the refrigerator, preheat the oven to 350 degrees.
  6. Remove the tray from the refrigerator and bake the cookies for 10-12 minutes. Let cool 10 minutes on the tray and then transfer to a cooling rack. Enjoy the cookies warm or at room temperature!
Nutrition Information
Serving size: 1 cookie Calories: 85 Fat: 5 Saturated fat: 4 Carbohydrates: 9 Sugar: 4 Sodium: 51 Fiber: 1 Protein: 1 Cholesterol: 0

 

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