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Vegetarian Loaded Sweet Potato

It’s no secret that we grew up in a healthy, veggie-centric household.  Sweet potatoes were a veggie that our mom served us on the reg, typically as a carb to many of our meals on a winter evening.  We always loved the creaminess of the potato, it felt like a real comfort food– and the sweetness helped us to curb our wicked sweet tooth.  Now, as registered dietitians, we’re always creating new, healthy recipes that feature our orange fleshed lover, the sweet potato.  This baby packs in 21.5 grams of satisfying protein and 15 grams of fiber for the ultimate satisfaction!

A few more of our faves:

Sweet Potato Nachos

Roasted Tarragon Sweet Potato Fries

Sweet Potato Chips with Sea Salt & Chocolate Drizzle

Sweet Potato and Carrot Mash

and…

Mexican Sweet Potato Salad, Cherry & Pistachio Sweet Potato Medley  and our Sweeeeeeeet! Potato Pie

 

Vegetarian Loaded Sweet Potato -so satisfying with 21.5 grams of protein and 15 grams of fiber!

Other than the fact that there is something so satisfying about a creamy, fiber filled sweet potato, there are so many benefits! Check them out below!

Sweeeeet potato!  This sweet potato may be loaded with delish goodies, but the sweet potato itself is packed with mega benefits including:

  • Two very potent antioxidants– carotenoids (including beta carotene) and sporamins, which fight everything from the negative health consequences that come with aging to almost all types of disease.
  • Fighting inflammation: Eat a sweet potato and research shows that inflammation in the body immediately decreases, especially in the brain and nerve tissues throughout the body.

Vegetarian Loaded Sweet Potato

 

Vegetarian Loaded Sweet Potato

Serves 1

Ingredients
1 small sweet potato (about 4.5 oz)
1/2 cup chopped onion
1/2 cup chopped bell peppers
1/2 cup chopped kale
1/2 cup chopped broccoli
1/2 cup black beans, drained and rinsed
1/4 teaspoon turmeric
1/2 teaspoon cumin
2 tablespoons low fat or fat free mozzarella cheese
2 tablespoons nonfat plain Greek yogurt

Directions:
1.Microwave or bake the sweet potato until tender. While it is cooking, prepare the filling.
2.Heat a sauté pan over medium high heat with a spritz of olive oil in a spray bottle. Add the onion, bell peppers, kale, and broccoli and sauté until tender, about 6-7 minutes.
3.Add the black beans, turmeric, and cumin, and cook until heated through.
4.Cut the sweet potato in half lengthwise and split open. Mound the filling onto the sweet potato (there is a lot of filling – it will not all fit tucked into the sweet potato, but that’s okay!)
5.Sprinkle the cheese on top of the filling, then microwave or bake the whole thing until the cheese is melted.
6.Dollop the Greek yogurt on top and serve.

Nutrition facts:  344 calories, 1 gram fat, 0 grams saturated fat, 187 mg sodium, 65 grams carbs, 15 grams fiber, 21.5 grams protein

 

Apple, Brie and Arugula Flatbread

Hot dinners have always been our thing.  In fact, we find a heated dinner meal to be so much more satisfying than a cold one—even if it’s a cold meal that we love.  We think it must be something about the way we grew up.  After all, as kids, our cook-it-from-scratch momma prepared us quick lunches that were brown bagged and on-the-go, but at dinner, when we’d meet up with the rest of the fam (here’s lookin’ at you, dad and Alex—our older brother 😉 ) meals we’re slow cooked and hot like jalapenos!  (Pssst… our Turkey Stir-fry Fiesta, Lentil Vegetable Soup and our One-Pot Black Bean Quinoa Chili with Avocados were inspired by our mom’s hot dinners.) But for lunches, we’re cool as clams about the cold lunches we’d eat back then and that we grab now.

Although our go-to lunches that usually require no heat are easy to grab-and-go and eat wherever, sometimes it’s nice to feel like you put a little more effort into your food and made something a little bit special. We all deserve a treat! That’s how making this apple, brie and arugula flatbread makes us feel. The best part about this though is that it actually is really easy and takes hardly any time, with a total of 4 ingredients! You can pack the ingredients separately, throw them together at work, and while it’s best heated in a toaster oven for just a couple minutes, you can toss it in the microwave too (it just won’t be quite as crispy) or you can even eat this cold!   This yummy treat has fruit, greens, protein, dairy and whole grains so you’re packing a pretty great nutritional punch too!
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Psst… a lil secret about arugula— arugula delivers a lot of bang per bite! It’s a cruciferous veggie like our green lov-ah 😉 – kale and like cauliflower, and has antioxidant benefits and flavonoids with benefits such as lowering blood pressure, preventing cholesterol from sticking to arteries, increasing blood flow, lowering inflammation—and one of our favorites… detoxifying power!  Yup, the phytochemicals in arugula have been shown to detoxify carcinogens before they damage your cells.

 

 

Apple, Brie, and Arugula Flatbread

Prep time: 5 minutes

Cook time: 5 minutes

Serves: 1

 

Ingredients:

1/2 Granny Smith apple

1 oz French Brie cheese

1, 14oz whole wheat flatbread (we used one that’s 100% whole grain, high in fiber [6 grams] and protein [7grams] and low in calories [120])*

1 cup arugula

 

Directions:

1.     Slice apple and brie into very thin slices.

2.     Layer apple slices on flatbread, then put brie slices on top.

3.     Pop in the toaster oven at 450 degrees for 5 minutes (or microwave for 30-60 seconds to melt cheese).

4.     Remove from oven, top with arugula, and enjoy!

*If you can’t find a flat bread with the nutrition stats recommended above, look for one that’s 100% whole grain with at least 3+ grams fiber, 4+ grams protein and around 120 calories or less

Nutrition Information  (Nutrition Facts will vary depending on the flatbread you choose. Analyzed using nutrients mentioned in the ingredient list:  250 Calories, 15 g Protein,10 g Total fat, 30 g Carbohydrate,  13 g Fiber, 8 g Sugar, 30 mg Cholesterol, 400 mg Sodium

Apple, Brie and Arugula Flatbread
 
Prep time
Cook time
Total time
 
Author:
Serves: 1
Ingredients
  • ½ Granny Smith apple
  • 1 oz French Brie cheese
  • 1 14oz whole wheat flatbread (we used Flatout brand because it’s high in fiber [6 grams] and protein [7grams] and low in calories [120!)
  • 1 cup arugula
Instructions
  1. Slice apple and brie into very thin slices.
  2. Layer apple slices on flatbread, then put brie slices on top.
  3. Pop in the toaster oven at 450 degrees for 5 minutes (or microwave for 30-60 seconds to melt cheese).
  4. Remove from oven, top with arugula, and enjoy!
Nutrition Information
Serving size: 1 flatbread Calories: 250 Fat: 10 g Carbohydrates: 30 g Sugar: 8 g Sodium: 400 mg Fiber: 13 g Protein: 15 g Cholesterol: 40 mg

 

 

Roasted Red Pepper, Spinach, and Feta Portobello Burger (From The Veggie Cure)

From the Nutrition Twins Veggie Cure

 

This burger is to die for! It’s bursting with flavor, and if you think you can’t sink your teeth into veggies, this portobello burger will prove you wrong. If there is a burger “heaven,” you’ll feel as if your taste buds are there . . . oh, and so is your happy waistline, since this burger is just 53 delicious calories!  You read that right–ONLY 53 Calories and this feels like something you can really sink your teeth into!  We created it for our latest book,  The Nutrition Twins’ Veggie Cure.

 

Psst.. if you’re a fan of feta like we are, we’re always whipping up recipes that include it.  Here’s just a few to try: Balsamic Drizzled Roasted Red Pepper Eggplant with Feta, Edamame, Cranberry Feta Salad, and Watermelon, Feta & Basil.

The Nutrition Twins' Veggie Cure

 

Roasted Red Pepper, Spinach, and Feta Portobello Burger

Serves 4

 

Ingredients

1 red bell pepper
2 cups fresh spinach
4 portobello caps
Olive oil cooking spray
4 tablespoons low-fat or fat-free feta cheese
2 tablespoons balsamic vinegar
Salt and pepper to taste

 

Directions

1. Preheat grill to medium-high.
2. Wash and pat dry the bell pepper, spinach, and portobello caps. Cut pepper into four even pieces.
3. Spray portobello caps and pepper slices with olive oil spray (about 3 sprays per item using a spray bottle, or less than a second spray using a can) to give a light “dusting” of oil.
4. Place on grill, placing the mushrooms with the open side down to start. Grill for about 15 to 20 minutes, flipping the peppers and mushrooms halfway through. When you flip the mushrooms, top with spinach.
5. Once grilled, place one pepper piece on top of each mushroom. Sprinkle with feta cheese and drizzle with balsamic vinegar. Add salt and pepper to taste.

Tip: If you don’t have a grill or prefer to stay inside in the colder months, this recipe works just as well broiling the veggies! Broil on high, and the cooking times will be the same.

Research shows that increasing the intake of lower-calorie foods, specifically mushrooms, in place of those higher in calories, like ground beef, can be an effective method for reducing calories and fat while still feeling full and satisfied after a meal.

Nutrition Information
Per serving (with fat-free feta and no additional salt): calories 53, total fat 2g, saturated fat 0g, cholesterol 0mg, sodium 25mg, carbohydrates 8g, dietary fiber 2g, sugars 4g, protein 3g
Percent Daily Value: vitamin A 47%, vitamin C 70%, calcium 3%, iron 6%

 

For more delicious recipes and tips please check out The Nutrition Twins’ Veggie Cure.

 

Roasted Red Pepper, Spinach, and Feta Portobello Burger (From The Veggie Cure)
 
Nutrition Information Per serving (with fat-free feta and no additional salt): calories 53, total fat 2g, saturated fat 0g, cholesterol 0mg, sodium 25mg, carbohydrates 8g, dietary fiber 2g, sugars 4g, protein 3g Percent Daily Value: vitamin A 47%, vitamin C 70%, calcium 3%, iron 6%
Author:
Serves: 4
Ingredients
  • 1 red bell pepper
  • 2 cups fresh spinach
  • 4 portobello caps
  • Olive oil cooking spray
  • 4 tablespoons low-fat or fat-free feta cheese
  • 2 tablespoons balsamic vinegar
  • Salt and pepper to taste
Instructions
  1. Preheat grill to medium-high.
  2. Wash and pat dry the bell pepper, spinach, and portobello caps. Cut pepper into four even pieces.
  3. Spray portobello caps and pepper slices with olive oil spray (about 3 sprays per item using a spray bottle, or less than a second spray using a can) to give a light “dusting” of oil.
  4. Place on grill, placing the mushrooms with the open side down to start. Grill for about 15 to 20 minutes, flipping the peppers and mushrooms halfway through. When you flip the mushrooms, top with spinach.
  5. Once grilled, place one pepper piece on top of each mushroom. Sprinkle with feta cheese and drizzle with balsamic vinegar. Add salt and pepper to taste.
  6. Tip: If you don’t have a grill or prefer to stay inside in the colder months, this recipe works just as well broiling the veggies! Broil on high, and the cooking times will be the same.
  7. Research shows that increasing the intake of lower-calorie foods, specifically mushrooms, in place of those higher in calories, like ground beef, can be an effective method for reducing calories and fat while still feeling full and satisfied after a meal.

Baked Tilapia with Wild Blueberry-Apple Chipotle Chutney

As registered dietitians, one of the questions we get often is about fish.  So many of you have told us that you hear fish is good for you and you’d like to eat more of it but that you don’t like “fishy” fish.  You’ve asked us about more mild fishes and for some recipes–and so here you have it!  This is a white mild fish–talapia–an easier one for the palate for those “beginner” fish eaters! 😉  Although we find this fish delicious, we especially LOVE the Wild Blueberry-Apple Chipotle Chutney that really adds a delicious sweet and spicy kick. Plus, the Wild Blueberries are packed with anti-inflammatories to help to neutralize damaging particles and keep your bodies cells protected–keeping things peaceful from the inside out. Hello, we see you— healthy body and gorgeous skin!

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Pssst… you may enjoy these lip-smackers

Chocolate Drizzled Granola Balls,

Microwave Chocolate Chip Peanut Butter Cookies,

Skinny Oreo Balls

White Chocolate Drizzled Wild Blueberry Granola Balls!

Baked Tilapia with Wild Blueberry-Apple Chipotle Chutney

Serves 4

Ingredients

4 tilapia filets (about 4 ounces each)
1/2 teaspoon ground cumin
1/2 teaspoon ground ginger
1 tablespoon canola oil
1/2 teaspoon salt
Ingredients for Chutney
4 cups frozen Wild Blueberries                                                                                                                                                                                                                          1 cup finely chopped Granny Smith apple (two medium apples)
1/4 cup white wine vinegar
1 tablespoon sugar
1 tablespoon honey
3 tablespoons orange rind, grated
1 tablespoon mustard seeds
1 tablespoon chopped canned chipotle chiles in adobo sauce (about 1 chiles), more to taste if you like spicy
1/2 teaspoon ground ginger

 

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Directions

Combine all chutney ingredients in a large saucepan; bring to a boil. Reduce heat, and simmer, uncovered, 25 minutes or until thick, stirring frequently. Cool to allow flavors to mingle and fuse together. Can be made a day ahead if you like.
Preheat oven to 425°F. Line a baking sheet with foil and coat with cooking spray.
Drizzle fish with the canola oil. Place on prepared baking sheet.
Combine cumin, ginger and salt; sprinkle evenly over fish.
Bake fish 10 to 14 minutes or until cooked through.

Spoon the chutney over the fish and serve. Enjoy!

Nutrition Information: Calories 322; Fat 8g; Saturated Fat 1g; Carbohydrate 42g; Protein 31g; Cholesterol 64mg; Sodium 470mg; Fiber 9g

The Nutrition Twins work with the Wild Blueberry Association of North America to help people learn about the benefits of Wild Blueberries.  For example, did you know that Wild Blueberry have twice the antioxidants of conventional blueberries?

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Baked Tilapia with Wild Blueberry-Apple Chipotle Chutney
 
Nutrition Information: Calories 322; Fat 8g; Saturated Fat 1g; Carbohydrate 42g; Protein 31g; Cholesterol 64mg; Sodium 470mg; Fiber 9g
Author:
Serves: 4
Ingredients
  • 4 tilapia filets (about 4 ounces each)
  • ½ teaspoon ground cumin
  • ½ teaspoon ground ginger
  • 1 tablespoon canola oil
  • ½ teaspoon salt
  • 4 cups frozen Wild Blueberries 1 cup finely chopped Granny Smith apple (two medium apples)
  • ¼ cup white wine vinegar
  • 1 tablespoon sugar
  • 1 tablespoon honey
  • 3 tablespoons orange rind, grated
  • 1 tablespoon mustard seeds
  • 1 tablespoon chopped canned chipotle chiles in adobo sauce (about 1 chiles), more to taste if you like spicy
  • ½ teaspoon ground ginger
Instructions
  1. Directions
  2. Combine all chutney ingredients in a large saucepan; bring to a boil. Reduce heat, and simmer, uncovered, 25 minutes or until thick, stirring frequently. Cool to allow flavors to mingle and fuse together. Can be made a day ahead if you like.
  3. Preheat oven to 425°F. Line a baking sheet with foil and coat with cooking spray.
  4. Drizzle fish with the canola oil. Place on prepared baking sheet.
  5. Combine cumin, ginger and salt; sprinkle evenly over fish.
  6. Bake fish 10 to 14 minutes or until cooked through.
  7. Spoon the chutney over the fish and serve. Enjoy!

Cranberry Turkey Wrap

If you crave warm, sweet and savory comfort food, then you’ve come to the right place! This deliciously sweet and gooey cheese wrap hits the spot—and for only 180 calories, you won’t regret it in the morning!

Cranberry_Turkey_Wrap_Midwest_Dairy

 

(Psst… looking for more lightened up recipes? Please feel free to search this site! And here are a few to try…

Skinny Potato Skins

Skinny Mash

Comfort Food Reinvented Apple Pie  

Microwave Peanut Butter Chocolate Chip Cookies )

 

Cranberry Turkey Wrap
Servings: 4
Prep time: 10 mins
Total time: 10 mins
Created by: Midwest Dairy Association

Ingredients
4 (7-inch) whole wheat flour tortillas
8 slices turkey breast
6 slices Cheddar cheese (6 ounces)
4 tablespoons dried cranberries
8 leaves parsley or fresh basil (optional)

Preparation
1. Alternate a slice of turkey breast, slice of Cheddar cheese and another slice turkey breast down the center of each tortilla. Sprinkle dried cranberries on top of turkey and cheese. Fold tortilla into thirds. Place seam side down on microwave-proof serving plate. Arrange a narrow strip of Cheddar cheese on top of the tortilla. Repeat with remaining tortillas. Microwave each tortilla on high for 1 minute. Cool slightly and slice in half. Place 2 or 3 dried cranberries and sprig of parsley or basil on both halves.

Nutrition Facts: Calories 180; Fat 7g; Carbohydrates 14g; Protein 16g; Cholesterol 35mg; Sodium 670mg; Fiber 1g; Calcium 25% Daily Value

– See more at: http://www.dairymakessense.com/recipe/cranberry-turkey-wrap/#sthash.DzIsC3ty.dpuf
Also, follow Midwest Dairy on www.Facebook.com/MidwestDairy and www.Pinterest.com/MidwestDairy.

The Nutrition Twins work with DairyMakesSense.com to help educate people about dairy foods.

 

Cranberry Turkey Wrap
 
Nutrition Facts: Calories 180; Fat 7g; Carbohydrates 14g; Protein 16g; Cholesterol 35mg; Sodium 670mg; Fiber 1g; Calcium 25% Daily Value
Author:
Serves: 4
Ingredients
  • 4 (7-inch) whole wheat flour tortillas
  • 8 slices turkey breast
  • 6 slices Cheddar cheese (6 ounces)
  • 4 tablespoons dried cranberries
  • 8 leaves parsley or fresh basil (optional)
Instructions
  1. Alternate a slice of turkey breast, slice of Cheddar cheese and another slice turkey breast down the center of each tortilla. Sprinkle dried cranberries on top of turkey and cheese. Fold tortilla into thirds. Place seam side down on microwave-proof serving plate. Arrange a narrow strip of Cheddar cheese on top of the tortilla. Repeat with remaining tortillas. Microwave each tortilla on high for 1 minute. Cool slightly and slice in half. Place 2 or 3 dried cranberries and sprig of parsley or basil on both halves.

Power Through Your Morning with Peanut Butter—Blueberry Peanut Smoothie & Grilled Peanut Butter and Banana Sandwich

peanut_butter_sandwich_smoothie_collage_PB_board

 

As kids, our favorite food was peanut butter and we lived for PB & J sandwiches so much that we pleaded with our mom to pack them for our lunch every day. If she wanted to switch up our lunch repertoire and throw something new into the mix she was guaranteed that we would complain. Now, being Moms and aunts ourselves who are always looking for nourishing, fast and easy meals and having kids who are peanut butter fanatics, we realize we gave our mom a hard time, but other than the fact that it was annoying for her, it actually wasn’t such a bad thing. After all, peanut butter is not only nutritious since it’s high in fiber, protein and good fat, but it’s a great addition to the diet because it is a natural, plant-based source of eight grams of protein and more than 30 essential nutrients and phytonutrients. Plus, it makes for a pretty easy meal to throw together—any time of day–lunch –or breakfast, when most people are in a hurry.

grilled-peanut_butter_sandwich_Peanut_board

 

In honor of our love of peanut butter and our need for fast, easy, fun and nutritious mornings, here are three easy ways to incorporate peanut butter and two healthy breakfast recipes that help to provide energy so you and your family can power through your day.

Easy Breezy Peanut Butter additions:

1. Stir a spoonful of peanut butter into oatmeal.
2. Spread peanut butter on a slice of whole grain bread, top with cinnamon and banana slices.
3. Make a smoothie by blending peanut butter with fruit and a little milk.

 

blueberry-smoothie-_peanut_board
Blueberry Peanut Smoothie

Start to finish: 5 minutes
Serving Size: 11.2 oz
Ingredients:
2 cups fresh blueberries
3 tablespoons peanut butter
½ cup 1% low-fat milk
2 cups fat-free vanilla yogurt
½ cup ice

 

Preparation:
In a blender, place blueberries, peanut butter and milk. Cover and blend at high speed for 30 seconds. Add frozen yogurt and ice; continue to blend for 30 seconds or until smooth. Pour in three 8oz glasses and serve.

 

Nutrition information per serving:
Calories: 306
Calories from Fat: 100g
Fat: 11g
Trans fats: 0
Cholesterol: 0
Carbohydrate: 42g
Protein: 14g
Fiber: 3g
Sodium: 200mg

 

grilled-peanut_butter_sandwich_Peanut_board

 

Grilled Peanut Butter and Banana Sandwich

 

Start to finish: 8 minutes
Serving Size: 6.3oz (1 sandwich)
Ingredients:
6-8 tablespoons smooth or crunchy peanut butter
8 slices of whole grain bread
2 large ripe bananas, sliced lengthwise into a total of 16 pieces
2 tablespoons of honey
Cooking spray

 

Preparation:
Spread about 1 tablespoon of the peanut butter on each of the bread slices. Place the banana pieces on top of the peanut butter on 4 of the slices, and drizzle with honey. Press the remaining slices of bread on top to make 4 sandwiches. Place a large, non-stick skillet over medium-high heat. Coat the bread with the cooking spray just before browning each side. Saute (or grill) sandwiches, in batches, approximately 2 minutes per side, until golden brown. Slice the sandwich diagonally, and serve warm.

 

Nutrition information per serving:
Calories: 499
Calories from Fat: 180
Fat: 20g
Trans fats: 0g
Cholesterol: 0mg
Carbohydrate: 72g
Protein: 16g
Fiber: 10g
Sodium: 513mg

For more breakfast tips and recipe ideas, check out www.PBforBreakfast.com, where we found this recipe!
The National Peanut Board sponsored this post, however, the opinions shared are entirely our own.