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Creamy Corn Chowder

It’s National Soyfoods Month! And people always ask us about soy—should they eat it—and is it safe? Especially vegetarians seem to want to know since it’s a great vegan source of protein.

Soy foods offer a great plant –based source of protein, as well as fiber, calcium and the phytonutrient, isoflavones, which helps to keep your heart and bones healthy. In the Asian cultures they’ve been eating soy foods for centuries and they have a much lower risk of breast and prostate cancer and heart disease. We simply recommend sticking to the whole soy food, not the processed form that you find in some foods. Whole soy foods are those like edamame, tofu, soy milk, soybeans, miso and tempeh. Processed soy foods have been made when the soy protein isolates have been pulled out of the original soy food and placed into a food—like in soy powders, in some bars and soy meals. Like with all foods, we like the real deal, and don’t recommend going for the processed version, this way you’ll reap the benefits without the downsides.

Potato & Corn Soup

So why not start today with a little extra boost in your nutrients? Start with this recipe including soy milk – Creamy Corn Chowder! (And for more of our recipes with soy try Choco-nilla Oats & Quinoa Swirl and our Barbeque Spice Rubbed Tofu)

Note: when it comes to soy foods, we do recommend choosing organic; otherwise it’s likely genetically modified and we just don’t know the long term effect of GMO foods yet.

 

Creamy Corn Chowder

Serve: 6

 

Ingredients

2 cups water

3 medium Russet potatoes, cut into 1/2 inch cubes with skin

1/2 large onion, chopped

1 tsp vegetable bouillon powder

2 tsp dried parsley

1/4 tsp salt

1/4 tsp pepper

1 (14.5 oz) can cream style corn

1 small red bell pepper

1 cup vanilla soymilk

 

Directions

  1. Add 2 cups of water to a medium saucepan. Add the potatoes, onion, bouillon, parsley, salt and pepper and bring to a boil. Once boiling, lower heat and allow mixture to simmer for about 15 to 20 minutes or until potatoes are tender.
  2. Remove pan from heat and add the corn, stirring well. Remove about two cups of the mixture and place into a blender. Be careful not to over blend which would cause the potatoes to become gummy; blend just briefly.
  3. Then place the pureed mixture back into the saucepan and heat over low heat. Add the bell peppers and then slowly stir in the soy milk. Heat thoroughly until peppers become a bit tender. Add any of the seasoning to taste!

 

Nutrition Facts per serving (about 1 cup): 153 calories, 1 g fat, 0 g saturated fat, 0 mg cholesterol, 320 mg sodium, 34 g carbs, 3 g fiber, 4 g sugar, 5 g protein

 

Creamy Corn Chowder
 
Author:
Serves: 6
Ingredients
  • 2 cups water
  • 3 medium Russet potatoes, cut into ½ inch cubes with skin
  • ½ large onion, chopped
  • 1 tsp vegetable bouillon powder
  • 2 tsp dried parsley
  • ¼ tsp salt
  • ¼ tsp pepper
  • 1 (14.5 oz) can cream style corn
  • 1 small red bell pepper
  • 1 cup vanilla soymilk
Instructions
  1. Add 2 cups of water to a medium saucepan. Add the potatoes, onion, bouillon, parsley, salt and pepper and bring to a boil. Once boiling, lower heat and allow mixture to simmer for about 15 to 20 minutes or until potatoes are tender.
  2. Remove pan from heat and add the corn, stirring well. Remove about two cups of the mixture and place into a blender. Being careful not to over blend which would cause the potatoes to become gummy, blend just briefly.
  3. Then place the pureed mixture back into the saucepan and heat over low heat. Add the bell peppers and then slowly stir in the soy milk. Heat thoroughly until peppers become a bit tender. Add any of the seasoning to taste!!
Nutrition Information
Calories: 153 Fat: 1 g Saturated fat: 0 g Carbohydrates: 34 g Sugar: 4 g Sodium: 320 mg Fiber: 3 g Protein: 5 g Cholesterol: 0 mg

 

Grilled Cheese Sandwich on Crispy Cauliflower Bread

We didn’t need to get our nutrition degrees to tell you how much most people love ooey, gooey cheese.  And we certainly aren’t the exception when it comes to loving all foods that are rich, creamy, ooey and gooey! 🙂

 Cauliflower Grilled Cheese

So in honor of our love of delicious food and our mission to help people to enjoy great food while still keeping their waistline intact, we’ve created a scrumptious Cauliflower Grilled Cheese Sandwich!  We’re quite the fans of making cauliflower into whatever we want–it’s so low-calorie an so versatile. We’ve had a blast making things like our Creamy Cauliflower Mac ‘n Cheese  and if you’re looking for more guilt-free decadence using cauliflower, try our Skinny Cauliflower Gratin or our Skinny Cauliflower Mash  or our Skinny Mac ‘n Cheese (just to name a couple!)!

 

Grilled Cheese Sandwich on Crispy Cauliflower Bread

Serves: 4

 

Ingredients

1 medium head cauliflower, riced*

1 large egg, lightly beaten (We use Eggland’s Best eggs because they have 25% less saturated fat than other eggs)

1/4 cup shredded low-fat mozzarella cheese

freshly ground pepper, to taste

1/2 cup low-fat shredded mild cheddar

1 tsp olive oil

 

*TO RICE CAULIFLOWER: Wash and rinse cauliflower florets. Use a food processor to pulse until finely chopped or a cheese grater to break down florets in too small pieces like rice!

Cauliflower Cheese Bread

 “Image” reprinted with permission from “www.thefoodiephysician.com” and www.healthyaperture.com

 

Directions

  1. Preheat the oven to 425 degrees.

 

  1. Combine the cauliflower rice, egg, mozzarella cheese and pepper in a medium sized bowl.

 

  1. Spritz a baking sheet with oil in a spray container. Make four large heaps of the cauliflower mixture and place on the baking sheet. and flatten them down into squares. Bake for about 12 mintues or until lightly brown.

 

  1. Remove from the oven and allow the slices to cool. Then carefully remove them from the baking sheet.

 

  1. Over medium high heat lightly spritz the pan with oil and add one teaspoon of olive oil, place 2 slices side-by-side, and cook for about 2 minutes and until golden brown.

 

  1. Gently flip them over. Add the shredded mild cheddar on one slice, cover with the second slice, press down and cook until the cheese starts melting.

 

  1. Flip the sandwich and heat for another minute or so on the other side and Enjoy!!

 

Nutrition Facts: 138 calories, 7 g fat, 4 g saturated fat, 68 mg cholesterol, 150 mg sodium, 8 g carbs, 4 g fiber, 4 g sugar, 11 g protein

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

Grilled Cheese Sandwich on Crispy Cauliflower Bread
 
Author:
Serves: 4
Ingredients
  • 1 medium head cauliflower, riced *
  • 1 large egg, lightly beaten
  • ¼ cup shredded low-fat mozzarella cheese
  • freshly ground pepper, to taste
  • ½ cup low-fat shredded mild cheddar
  • 1 tsp olive oil
  • *TO RICE CAULIFLOWER: Wash and rinse cauliflower florets. Use a food processor to pulse until finely chopped or a cheese grater to break down florets in too small pieces like rice!
Instructions
  1. Preheat the oven to 425 degrees.
  2. Combine the cauliflower rice, egg, mozzarella cheese and pepper in a medium sized bowl.
  3. Spritz a baking sheet with oil in a spray container. Make four large heaps of the cauliflower mixture and place on the baking sheet. and flatten them down into squares. Bake for about 12 mintues or until lightly brown.
  4. Remove from the oven and allow the slices to cool. Then carefully remove them from the baking sheet.
  5. Over medium high heat lightly spritz the pan with oil and add one teaspoon of olive oil, place 2 slices side-by-side, and cook for about 2 minutes and until golden brown..
  6. Gently flip them over. Add the shredded mild cheddar on one slice, cover with the second slice, press down and cook until the cheese starts melting.
  7. Flip the sandwich and heat for another minute or so on the other side and Enjoy!!.
Nutrition Information
Calories: 138 Fat: 7 g Saturated fat: 4 g Carbohydrates: 8 g Sugar: 4 g Sodium: 150 mg Fiber: 4 g Protein: 11 g Cholesterol: 68 mg

 

Apple “Sausage” with Sage

Many of you have told us that your breakfast doesn’t keep you satiated for very long. The truth is we find that most people (including our clients before they started working with us) don’t get enough protein at breakfast unless they are eating eggs. Protein takes longer than carbs like cereal to digest and helps to keep you feeling full. That’s why we’re thrilled to introduce this healthy protein-packed breakfast to keep you full until lunch! Apple “Sausage” with Sage!!

(Psst… check out more of our apple creations like this Crispy PB & A  and this lightened up take on Apple Pie.)

Apple Sausage

Bonus: Sage is packed with antioxidants to help to prevent damaging free radicals from wreaking havoc on your insides. So whip up these patties to go with your eggs!

 

Apple “Sausage” with Sage

Serves: 8

 

Ingredients

2 teaspoons canola oil

1/4 cup green onion

1 medium apple, peeled and chopped

1 pound ground skinless chicken

3/4 tablespoon chopped sage

¼ tablespoon finely chopped thyme

1 tablespoon packed light brown sugar

1/4 teaspoon salt

1/4 teaspoon freshly ground pepper

 

Directions

  1. In a large skillet heat oil over medium heat. Add onion to the pan and cook, until it starts to wilt and soften. Toss in the apples, and stir as the mixture cooks about 2 more minutes. Remove mixture from the heat and place in a large bowl. Allow it to cool for 5 minutes.
  2. To make the patties, add the chicken, sage, thyme, sugar, salt and pepper to the bowl with the apples and onions. Stir to combine until all ingredients are evenly mixed.
  3. Using oil in a spray jar, generously spritz the pan and heat over medium heat. Scoop out the patty mixture using 1/3 cup measuring scoop (roughly 5 tablespoon portion size patties), making patties. You may only be able to get about 4 patties in the pan. Cook them until they are cooked through and become golden/ browned, flipping as necessary.. Spritz the pan with oil again before cooking the next batch.
  4. We suggest serving two of these this with a quality carbohydrate like berries and/or ½ cup oatmeal.

 

Nutrition Facts: 107 calories, 6 g fat, 1 g saturated fat, 48 mg cholesterol, 107 mg sodium, 5 g carbs, 0 g fiber, 4 g sugar, 10 g protein

 

Apple “Sausage” with Sage
 
Author:
Serves: 8
Ingredients
  • 2 teaspoons canola oil
  • ¼ cup green onion
  • 1 medium apple, peeled and chopped
  • 1 pound ground skinless chicken
  • ¾ tablespoon chopped sage
  • ¼ tablespoon finely chopped thyme
  • 1 tablespoon packed light brown sugar
  • ¼ teaspoon salt
  • ¼ teaspoon freshly ground pepper
Instructions
  1. In a large skillet heat oil over medium heat. Add onion to the pan and cook, until it starts to wilt and soften. Toss in the apples, and stir as the mixture cooks about 2 more minutes. Remove mixture from the heat and place in a large bowl. Allow it to cool for 5 minutes.
  2. To make the patties, add the chicken, sage, thyme, sugar, salt and pepper to the bowl with the apples and onions. Stir to combine until all ingredients are evenly mixed..
  3. Using oil in a spray jar, generously spritz the pan and heat over medium heat.. Scoop out the patty mixture using ⅓ cup measuring scoop (roughly 5 tablespoon portion size patties), making patties. You may only be able to get about 4 patties in the pan. Cook them until they are cooked through and become golden/ browned, flipping as necessary.. Spritz the pan with oil again before cooking the next batch.
  4. We suggest serving two of these this with a quality carbohydrate like berries and/or ½ cup oatmeal.
Nutrition Information
Calories: 107 Fat: 6 g Saturated fat: 1 g Carbohydrates: 5 g Sugar: 4 g Sodium: 107 mg Fiber: 0 g Protein: 10 g Cholesterol: 48 mg

Apple_Sausage_Sage_collage

Healthy Potato Cakes

Most of our clients tell us how much they love potatoes—and if you do too, this is made for you! After all, to have a recipe that includes both the words potato and cake—and healthy—all in the title, might as well send your taste buds to potato heaven!

Healthy Potato Cakes

February is National Potato Lover’s month, so we figure, why not give you a healthy spud recipe to enjoy! Potatoes get a bad reputation (mainly because the way 90% of them are eaten in this country—as French fries and potato chips—not as the whole unprocessed food!), but on their own, they are a great source of vitamin B6 (helps to relieve stress and tension) and potassium which helps balance sodium, control blood pressure and flush bloat– plus other amazing nutrients like copper and vitamin C (helps to form collagen—hello younger looking healthy skin and a strong immune system)! So no reason to feel guilty eating these 105 Calories Healthy Potato Cakes. Top them with Greek yogurt or eat them with a lean protein like fish and a salad or steamed veggies!

 

Healthy Potato Cakes

Serves: 6

 

Ingredients

2 cups russet potatoes, cooked, peeled, mashed
1 large egg
1 tbsp whole wheat flour
2 tbsp skim milk

1 small yellow onion, grated (optional, can grate in food processor)

1/4 tsp fresh ground pepper

1/8 tsp sea salt
1-1/2 tbsp olive oil

 

 

Directions

  1. Combine all ingredients except oil and mix thoroughly. Stir in the pepper and salt..
  2. Form the mixture into 6 flat round cakes, about 1/2-inch thick.
  3. Heat oil in skillet over medium high heat.
  4. Once oil is hot, add potato cakes to hot skillet and turn heat down to low to medium. Cook until golden brown and thoroughly heated on each side. About 4-5 minutes on each side.
  5. Enjoy!!

 

Nutrition Facts per pancake: 105 calories, 4 g fat, 1 g saturated fat, 35 mg cholesterol, 17 mg sodium, 14 g carbs, 1 g fiber, 1 g sugar, 3 g protein

 

Healthy Potato Cakes
 
Author:
Serves: 6
Ingredients
  • 2 cups russet potatoes, cooked, peeled, mashed
  • 1 large egg
  • 1 tbsp whole wheat flour
  • 2 tbsp skim milk
  • 1 small yellow onion, grated (optional, can grate in food processor)
  • ¼ tsp fresh ground pepper
  • ⅛ tsp sea salt
  • 1-1/2 tbsp olive oil
Instructions
  1. Combine all ingredients except oil and mix thoroughly. Stir in the pepper and salt...
  2. Form the mixture into 6 flat round cakes, about ½-inch thick.
  3. Heat oil in skillet over medium high heat..
  4. Once oil is hot, add potato cakes to hot skillet and turn heat down to low to medium. Cook until golden brown and thoroughly heated on each side. About 4-5 minutes on each side..
  5. Enjoy!!
Nutrition Information
Calories: 105 Fat: 4 g Saturated fat: 1 g Carbohydrates: 14 g Sugar: 1 g Sodium: 17 mg Fiber: 1 g Protein: 3 g Cholesterol: 35 mg

 

Skinny Turkey Meatballs with Wild Blueberry BBQ Sauce

If you love delicious, fatty food but hate the calories, these skinny turkey meatballs are for you! They’ve got all of the flavor but at only 59 calories each, including the sauce, they’re guilt-free.  They’re wonderfully satisfying and an indulgent-feeling comfort food, but they also make a great appetizer and a perfect party pleaser!  Enjoy!

Psst… they’re made with Wild Blueberries— little nutrient powerhouses that contain double the antioxidants of conventional blueberries!  (Want more Wild Blueberries in your life? Use them in these recipes:Lemon Wild Blueberry Mini Tarts , White Chocolate Drizzled Wild Blueberry Granola Balls (No Bake!)  Baked Tilapia with Wild Blueberry and Apple Chipotle Chutney Blueberry-Lemon Morning Detox Smoothie

 

Turkey_Meatball_Collage_writing

Skinny Turkey Meatballs with Wild Blueberry BBQ Sauce
Makes approximately 32 meatballs

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For the meatballs:
Ingredients:
2 pounds skinless ground turkey breast*
1 cup frozen Wild Blueberries thawed
3/4 cup whole wheat bread crumbs
1/4 cup sliced mushrooms
1 tablespoon chili powder
1 tablespoon chopped cilantro
1 egg
1/4 teaspoon salt

*Alternatively you can purchase turkey breast and cut it into ½ inch cubes

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Directions:

Preheat oven to 350°F.
Combine all the ingredients and mix thoroughly. If using cubed turkey, mix ingredients in a food processor and pulse until the turkey is coarsely chopped (approx. ¼ inch. Do not over process).

Using a tablespoon, scoop out rounded tablespoons (if necessary, use your hands to form the balls) and place on a parchment lined baking pan and bake for 30 minutes or until lightly browned. (The meatballs may be a little “soft” and not form perfect balls but that’s fine).
Remove from oven and let cool for 5 minutes.

For the BBQ Sauce:

Ingredients:

1 1/4 cups frozen Wild Blueberries thawed
1/4 cup catsup
1/4 cup honey
1/4 cup packed brown sugar
1/4 cup minced ginger
2 cloves garlic
½ medium onion, coarsely chopped
1 teaspoon pepper

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Directions:
Combine all the ingredients in a food processor and pulse until the sauce is fairly smooth.
Pour the sauce into a medium-sized sauce pan, bring to a boil and then reduce heat and simmer until the mixture reduces by a third, from roughly 2 cups to 1-1/3 cups (about 10 minutes).
Let the sauce cool slightly then pour over the meatballs and enjoy.

Nutrition Information(for meatball and sauce): Calories 59; Fat 1g; Saturated Fat 0g; Carbohydrates 8g; Protein 5g; Cholesterol 20mg; Sodium 230mg; Fiber 0g

 

Skinny Turkey Meatballs with Wild Blueberry BBQ Sauce
 
Nutrition Information (for meatball and sauce): Calories 59; Fat 1g; Saturated Fat 0g; Carbohydrates 8g; Protein 5g; Cholesterol 20mg; Sodium 230mg; Fiber 0g
Author:
Recipe type: Appetizer, Side Dish, Party Dish
Ingredients
  • For the meatballs:
  • 2 pounds skinless ground turkey breast*
  • 1 cup frozen Wild Blueberries thawed
  • ¾ cup whole wheat bread crumbs
  • ¼ cup sliced mushrooms
  • 1 tablespoon chili powder
  • 1 tablespoon chopped cilantro
  • 1 egg
  • ¼ teaspoon salt
  • *Alternatively you can purchase turkey breast and cut it into ½ inch cubes
  • For the BBQ sauce:
  • 1¼ cups frozen Wild Blueberries thawed
  • ¼ cup catsup
  • ¼ cup honey
  • ¼ cup packed brown sugar
  • ¼ cup minced ginger
  • 2 cloves garlic
  • ½ medium onion, coarsely chopped
  • 1 teaspoon pepper
Instructions
  1. Directions:
  2. Preheat oven to 350°F.
  3. Combine all the ingredients and mix thoroughly. If using cubed turkey, mix ingredients in a food processor and pulse until the turkey is coarsely chopped (approx. ¼ inch. Do not over process).
  4. Using a tablespoon, scoop out rounded tablespoons (if necessary, use your hands to form the balls) and place on a parchment lined baking pan and bake for 30 minutes or until lightly browned. (The meatballs may be a little “soft” and not form perfect balls but that’s fine).
  5. Remove from oven and let cool for 5 minutes.
  6. For the BBQ Sauce:

Chunky Weight Loss Soup!

Happy New Year! A New Year means a new healthy and happier you! We want you to start your year out right with the tips we gave you yesterday and more! To help you to increase your produce intake while decreasing your appetite and helping you to eat less, we’ve got this awesome Chunky Weight Loss Soup for you! It’s a chilled fruit and veggie gazpacho. We suggest having it before meals to curb your appetite. An entire anti-inflammatory packed cup of soup is just 75 calories!

 Chunky Fruit Gazpacho

 

(Psst.. if you want delicious waistline-friendly desserts that bust sugar cravings, please feel free to search this site, or try our Skinny Speedy Walnut Oatmeal Cookies ,our  White Chocolate Drizzled wild Blueberry Granola Balls  and our Microwave Peanut Butter and Banana Chocolate Chip Cookies, just to name a few!)

Chunky Weight Loss Soup

SERVES: 8 – 1 cup servings

 

INGREDIENTS

2 cups finely chopped tomatoes

2 cups finely diced cantaloupe

1 cup finely diced mango

½ cup chopped red bell pepper

1 cup seeded, peeled cucumber, finely chopped

2 cup finely diced nectarines

1 cup fresh squeezed orange juice (about 4 oranges)

1/4 cup finely chopped Vidalia or other sweet onion

1/4 cup chopped fresh basil or 2 tbsp. dried basil

3 tbsp. fresh lemon juice

3/4 tsp. sugar

1/4 tsp. salt

 

 

DIRECTIONS

Mix all ingredients in a large bowl. Cover with tin foil and chill for 2 hours (or more). Enjoy!!

 

 

NUTRITION FACTS: 75 calories, 0 g fat, 0 g saturated fat, 0 mg cholesterol, 83 mg sodium, 18 g carbs, 2 g fiber, 14 g sugar, 2 g protein

 

Chunky Weight Loss Soup!
 
Author:
Serves: 8 - 1 cup
Ingredients
  • 2 cups finely chopped tomatoes
  • 2 cups finely diced cantaloupe
  • 1 cup finely diced mango
  • ½ cup chopped red bell pepper
  • 1 cup seeded, peeled cucumber, finely chopped
  • 2 cup finely diced nectarines
  • 1 cup fresh squeezed orange juice (about 4 oranges)
  • ¼ cup finely chopped Vidalia or other sweet onion
  • ¼ cup chopped fresh basil or 2 tbsp. dried basil
  • 3 tbsp. fresh lemon juice
  • ¾ tsp. sugar
  • ¼ tsp. salt
Instructions
  1. Mix all ingredients in a large bowl. Cover with tin foil and chill for 2 hours (or more). Enjoy!!
Nutrition Information
Calories: 75 Fat: 0 g Saturated fat: 0 g Carbohydrates: 18 g Sugar: 14 g Sodium: 83 mg Fiber: 2 g Protein: 2 g Cholesterol: 0 mg