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Show-Stopper Veggi-licous Crudite!

With the holidays here, who doesn’t want to enjoy all of the festivities and food without ruining their waistlines?  Well with these chips, you can munch away without the guilt!  Heading to a party?  No problem, wow the host with this delish dish!  You can fill up on it so you have less room for the heavy stuff!

Veggie_Chips

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

Veggie Chips are low calorie, low fat, AND provide a whole array of health benefits depending on the vegetable. And they aresuper easy to make!

Below is a list of suggested vegetables along with approximate cooking times and health benefits:

  • Kale (10-15 min.), Fiber, calcium, & iron
  • Carrots (30 min.), Beta- carotene
  • Beets (20 min.), Antioxidant betalain
  • Taro (20 min.), Dietary fiber & vitamin E
  • Green Beans (20 min.), Calcium(surprising little boost)
  • Sugar Snap Peas (20 min.), Vitamin K & manganese
  • Potatoes (25 min.), Vitamin C
  • Sweet Potatoes (25 min.), Vitamin A
  • Zucchini (15 min.), niacin & thiamine
  • Eggplant (25 min.), dietary fiber & manganese
  • Radishes (15 min.), folic acid & vitamin C
  • Turnips (25 min.), Vitamin B6
  • Whole Wheat, High-Fiber Pita Chips (15 min.), dietary fiber(not a veggie, of course! but another alternative for dipping instead of high- fat fried chips)

Directions:

  • Preheat oven to 350°F.  Slice your desired veggies very thin (about 1/16inch thick).
  • Place them individually on a nonstick baking pan and drizzle a very little amount of olive oil and salt (pepper and other spices are optional).* We actually prefer to put our oil in a spray bottle to still get the flavor but minimize the calories.
  • Put them in the oven at 350Fo. Some veggies take quicker than others so check in on them periodically. (See the list above for the estimated cooking time for each vegetable.)
  • As veggies look like they are beginning to get crispy (about half way through baking time), flip them.
  • Once veggies are equivalent to the crispiness of a chip, remove them from the oven before burning.
  • After veggies have cooled, enjoy them for snacks, with meals and on-the go! They are fantastic light summertime treats!

*Note. Vegetables shrink a significant amount after baking. Therefore, you may want to bake more than you would expect.

 

Sliced vegetables on nonstick baking pan!

 

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

 

Easy, Breezy Savory Butternut Squash

butternut_squash

Trying to get more veggies in your diet? This delicious, simple side dish makes it easy!  It’s satisfying, packed with nutrients  and it’s under 100 calories per serving!

Psst… if you’re looking for more delicious vegetable recipes, please search this site.  And here are just a few to start…

Sweet Potato Fries

Balsamic Grilled Eggplant

Roasted Red Pepper, Spinach, and Feta Portobello Burger 

 

Easy Breezy Savory  Butternut Squash

Makes 4 Serving (3/4c per serving)

Ingredients

  • 3c Butternut Squash, cubes
  • 2 tbsp Balsamic Vinegar
  • 1 tbsp Olive Oil
  • 1 tbsp Italian Seasoning

Directions

Mix the butternut squash cubes, balsamic vinegar and olive oil in a medium sized bowl. Once combined, mix in Italian Seasoning. Put entire mixture into a medium-sized pot and heat over medium heat for 7 minutes, occasionally stirring the mixture to prevent sticking. The squash is completely cooked and ready to serve when the cubes are soft and a fork can slip right through. Then, divide evenly among four servings and enjoy!

Nutrition Facts per Serving (4 servings per recipe): Each serving provides 84 calories, 3g fat, 0mg cholesterol, 14g carbohydrates and 1g protein.

Added bonus? This recipe is filled with Vitamin E, Magnesium, Potassium, Manganese, Vitamin A and Vitamin C!

 

Easy, Breezy Savory Butternut Squash
 
Makes 4 Serving (3/4c per serving) Nutrition Facts per Serving (4 servings per recipe): Each serving provides 84 calories, 3g fat, 0mg cholesterol, 14g carbohydrates and 1g protein.
Author:
Serves: 4
Ingredients
  • 3c Butternut Squash, cubes
  • 2 tbsp Balsamic Vinegar
  • 1 tbsp Olive Oil
  • 1 tbsp Italian Seasoning
Instructions
  1. Mix the butternut squash cubes, balsamic vinegar and olive oil in a medium sized bowl. Once combined, mix in Italian Seasoning. Put entire mixture into a medium-sized pot and heat over medium heat for 7 minutes, occasionally stirring the mixture to prevent sticking. The squash is completely cooked and ready to serve when the cubes are soft and a fork can slip right through. Then, divide evenly among four servings and 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!!

Can’t Resist The Smell of French Fries?

Can’t resist the smell of French fries?

Not to worry—you can bake your own fries and savor them guilt free!

Fries_vegetable_can't_resist_smell

Sure you can use potatoes, but for extra beta carotene, you can also use sweet potatoes, squash, or even carrots!

Simply cut the vegetable of your choice in long, thin wedges, place them on a baking sheet.

Then, using olive or vegetable oil in a spritzer bottle to control how much you use, lightly spray the fries with vegetable oil or olive oil, season them with paprika, oregano, Cajun, or any spice of your choice, and bake until they’re a nice golden-brown and crispy!

Enjoy!

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

Have you made healthy baked fries before?