Posts

Homemade Oatmeal Breakfast Bars- Gluten Free!

As registered dietitians, we get many requests.  And one request that we seem to get over and over again is for gluten-free recipes.  Some of our favorite gluten-free recipes include gluten-free oats, but they have been a bit challenging to find, especially for our long-distance clients who don’t live in a major city.  Oats don’t contain gluten but are often contaminated by gluten-containing grains (wheat, rye or barley) in processing plants. When brands can guarantee a lack of contamination with gluten oats can be considered gluten-free.  So when Quaker sent us their new gluten-free oats the other day, we were so excited– everyone should be able to access them!

 

Aside from all of the requests from clients and friends, one of Tammy’s daughter’s closest friends can’t have gluten– and she’s over the house so much that anything that makes Tammy’s life easier is incredible! 🙂  Thank you Quaker! 🙂

 

And if you’re hesitant, don’t worry–the gluten-free Quaker oats have the same great flavor and nutrients as traditional oats and they’re packed with heart healthy 100% whole grain oats, fiber and vitamins and minerals.

 

So in the past couple of days, we’ve been whipping up so many recipes with the new gluten free oats– we’re lovin’ experimenting!  And we also checked out QuakerOats.com for inspiration and found a lot of awesome, healthy, energy-boosting recipes that Tammy can feel especially good about serving to all of the kids.  Here’s one of the first ones she tried, and it was one of many that was a hit– so we had to share it with you!  Yipppeee!!!

Gluten_free_healthy_Oatmeal_Breakfast_recipe

 

Homemade Oatmeal Breakfast Bars

We suggest serving these delicious breakfast bars with a nonfat Greek yogurt, a glass of low-fat milk or eggs for protein to round out the meal. Enjoy!

Makes 9 delicious bars

Ingredient:
2 cups Quaker Gluten Free Quick 1-minute Oats
2 ripe bananas
1 tbsp flaxseed meal
1 tbsp chia seeds
1 tbsp dry quinoa
2 tbsps brown sugar
¼ cup walnuts (or nuts of choice)
1 tsp baking powder
½ tsp sea salt
¼ tsp cinnamon

Directions:

Preheat oven to 350°. Grease an 8” x 8” pan. Mash ripe bananas with the back of a fork until smooth. Place 1 cup of oats along with the remainder of the ingredients into a food processor. Pulse several times. Mix in remainder of oats with a spoon. Stir in oat mix with the mashed bananas until coated. Pour into greased pan and gently pat down until batter is spread. Bake for 20-25 minutes or until the edges are lightly browned. Allow to completely cool. Cut into 9 squares and drizzle with melted dark chocolate (optional).

 

Homemade Oatmeal Breakfast Bars- Gluten Free!
 
Author:
Ingredients
  • 2 cups Quaker Gluten Free Quick 1-minute Oats
  • 2 ripe bananas
  • 1 tbsp flaxseed meal
  • 1 tbsp chia seeds
  • 1 tbsp dry quinoa
  • 2 tbsps brown sugar
  • ¼ cup walnuts (or nuts of choice)
  • 1 tsp baking powder
  • ½ tsp sea salt
  • ¼ tsp cinnamon
  • Optional: ¼ cup dark chocolate, melted
Instructions
  1. Preheat oven to 350°. Grease an 8” x 8” pan. Mash ripe bananas with the back of a fork until smooth. Place 1 cup of oats along with the remainder of the ingredients into a food processor. Pulse several times. Mix in remainder of oats with a spoon. Stir in oat mix with the mashed bananas until coated. Pour into greased pan and gently pat down until batter is spread. Bake for 20-25 minutes or until the edges are lightly browned. Allow to completely cool. Cut into 9 squares and drizzle with melted dark chocolate (optional).

The Nutrition Twins work with Quaker to help people who have to avoid gluten find more gluten-free options.

Big Apple Egg Bake

We love living in the Big Apple! There is so much to do here, and every corner in New York City offers something exciting to do —we always want to dive in and take a big bite out of this succulent city. 😉 Plus, there’s more to the Big Apple’s name– millions of apples are grown in the state of New York and apple picking in the suburbs is a fun, regular fall activity for New Yorkers everywhere, including the city! So the sweet apples in this dish represent our awesome city, the Big Apple. Eggs are one of the most satisfying foods out there, thanks to their protein, they can keep you satiated for hours. The eggs in this dish represent the satisfaction and pride New Yorkers have in saying they’re New Yorkers (us included!). And the
Eggland’s Best eggs and the extra nutrients in them represent all of the things that you can only get the best of in New York City. So in the same way that all eggs have nutrients, only Eggland’s Best offer double the omegas, four times the vitamin D, etc., and although all large cities offer theater, there’s only one Broadway; you can get bagels and pizza everywhere, but only New York is known for the best; and every city has their financial area, but there’s only one Wall Street, etc.) New York City is also a melting pot; there are so many different types of people striving to live in harmony to all enjoy this amazing city together. This bake encompasses a lot of different flavors and textures, representing New Yorkers, and the cheese and eggs are part of what molds them together!

Apple_Egg_Cheese_Bake1Closelogo

 

(Psst… we created this recipe after learning about the Eggland’s Best “America’s Best Recipe” Contest!
Eggland’s Best (EB), is looking for the best original egg recipe with the launch of their 2016 “America’s Best Recipe” Contest. For the first time ever, Eggland’s Best is inviting EB-enthusiasts to submit recipes featuring EB eggs combined with their favorite state-inspired ingredients.
From February 8th to April 29th, fans can submit their favorite recipes on the EB website  for the chance to win $10,000 and a year’s supply of EB eggs.
All recipes must include at least two (2) whole Eggland’s Best Eggs and one (1) locally-sourced ingredient that is either grown or manufactured in the state/district/territory of the entrant. All recipes will be judged on criteria such as taste, creativity, and the inspiration behind the local recipe ingredients.
After state winners are selected, Eggland’s Best will call on all Americans to help narrow down the “Best in State” recipes to five “Best in Region” winners. The “Best in Region” recipes will be revealed on the Eggland’s Best website where EB fans will have the chance to vote for America’s Best Recipe!
Consumers can visit www.egglandsbest.com/americasbestrecipe to submit their recipes.
Entry Start Date: February 8, 2016
Entry Deadline: April 29, 2016
Website link: www.egglandsbest.com/americasbestrecipe
Prizes:
– Grand Prize Winner: $10,000 and a year’s supply of Eggland’s Best eggs
– Best in Region: $1,000 and a year’s supply of Eggland’s Best eggs
– Best in State: 1 month’s supply of Eggland’s Best eggs and goodybag

Apple_Egg_Cheese_Bake2LOGOBig Apple Egg Bake

Makes 7 servings

Ingredients:
2 ½ large apples (use a sweeter variety like Fuji or Red Delicious)
2 ounces turkey bacon
1 teaspoon olive oil
1 yellow onion, thinly sliced
1 ½ teaspoons fresh rosemary, chopped (or ½ teaspoon dried)
1 ½ teaspoons fresh thyme, chopped (or ½ teaspoon dried)
4 eggs (we use Eggland’s Best because they have 25% less saturated fat than other eggs)
1 ½ cups liquid egg whites
¼ cup 2% fat plain Greek yogurt
5 ounces low-fat cheddar cheese, grated
4 ounces fat-free feta cheese, crumbled
Freshly ground pepper
Oil in a spray container

Directions:
Preheat oven to 375 degrees F. Core and thinly slice two of the apples. Repeat for the remaining half apple, but set it aside to layer on top.
In a large nonstick pan over medium heat, cook the turkey bacon until slightly crisp. Transfer the turkey bacon to a cutting board and roughly chop.

Place on a small plate and set aside.

In the same pan, add the olive oil and turn the heat to medium. Add the onion and apple. Sauté for 10 minutes or until the ingredients are soft and translucent.

Stir in the rosemary and thyme. Turn off the heat and allow the mixture to cool to room temperature.

In a large mixing bowl, whisk together the eggs, egg whites, and Greek yogurt. Add the cheeses, turkey bacon, and apple/onion mixture. Season with pepper and mix well.

Spritz a casserole dish with oil from spray container and pour in egg mixture. Place in the oven and cook for about 30-35 minutes or until the center is set. About 20 minutes into the cooking time, take out the casserole and arrange the remaining apple slices on top. Place the dish back in the oven and continue to bake for the remaining time. Allow the casserole to cool for 10-15 minutes before serving. Enjoy!

Nutrition Facts Per Serving: 203 Calories, 7 g Fat, 2 g Saturated Fat, 135 mg Cholesterol, 499 mg Sodium, 15 g Carbohydrate, 2 g Fiber, 10 g Sugar, 21 g Protein

Apple_Egg_Cheese_Bake1LogoBig Apple Egg Bake Collage

Big Apple Egg Bake
 
Author:
Serves: 7
Ingredients
  • :
  • 2 ½ large apples (use a sweeter variety like Fuji or Red Delicious)
  • 2 ounces turkey bacon
  • 1 teaspoon olive oil
  • 1 yellow onion, thinly sliced
  • 1 ½ teaspoons fresh rosemary, chopped (or ½ teaspoon dried)
  • 1 ½ teaspoons fresh thyme, chopped (or ½ teaspoon dried)
  • 4 eggs (we use
  • Eggland’s Best
  • because they have 25% less saturated fat than other eggs)
  • 1 ½ cups liquid egg whites
  • ¼ cup 2% fat plain Greek yogurt
  • 5 ounces low-fat cheddar cheese, grated
  • 4 ounces fat-free feta cheese, crumbled
  • Freshly ground pepper
  • Oil in a spray container
Instructions
  1. :
  2. Preheat oven to 375 degrees F. Core and thinly slice two of the apples. Repeat for the remaining half apple, but set it aside to layer on top.
  3. In a large nonstick pan over medium heat, cook the turkey bacon until slightly crisp. Transfer the turkey bacon to a cutting board and roughly chop.
  4. Place on a small plate and set aside.
  5. In the same pan, add the olive oil and turn the heat to medium. Add the onion and apple. Sauté for 10 minutes or until the ingredients are soft and translucent.
  6. Stir in the rosemary and thyme. Turn off the heat and allow the mixture to cool to room temperature.
  7. In a large mixing bowl, whisk together the eggs, egg whites, and Greek yogurt. Add the cheeses, turkey bacon, and apple/onion mixture. Season with pepper and mix well.
  8. Spritz a casserole dish with oil from spray container and pour in egg mixture. Place in the oven and cook for about 30-35 minutes or until the center is set. About 20 minutes into the cooking time, take out the casserole and arrange the remaining apple slices on top. Place the dish back in the oven and continue to bake for the remaining time. Allow the casserole to cool for 10-15 minutes before serving. Enjoy!
Nutrition Information
Serving size: 1 piece Calories: 203 Fat: 7 g Saturated fat: 2 g Carbohydrates: 15 g Sodium: 499 mg Fiber: 2 g Protein: 21 g Cholesterol: 135 mg

5 Steps To Cleanse Your Body, “Detox” and Recharge

Even as registered dietitians and certified personal trainers, we love a good celebration and having fun as much as anyone, but we’re not gonna lie, we’re a bit relieved that some of the holidays and many of the social gatherings are slowing down a bit so we can all (us included!) get back on track. After all, everyone feels better after losing the extra party LBs, bloat and heaviness that most feel after too much indulgence.

 

And we’ve got just the tips to get your mind and your body immediately on the healthy train! Remember, during this time, the last thing that you want is something high in calories and heavy; it will only dig you further into a hole. Instead bring an abrupt end to the discomfort from overindulging that you’re feeling (feeling bloating and heaviness anyone?) with wholesome, nutrient-packed foods, i.e., your new besties.

 

What you really need are foods that are packed with anti-inflammatory compounds and antioxidants, potassium, water and fiber, but low in calories and sodium. They’ll immediately get your mind and body back on the healthy track as they hydrate you and flood your body with nutrients to help to neutralize damaging particles while flushing out bloating culprits, like salt.

 

Before we help you to choose those amazing foods, if you really want to kick start your health, we highly recommend also doing these three things:

 

1. Cut out sugar and artificial sweeteners for a week. The goal is to reset your “sweet” taste buds. By limiting very sweet flavors your taste buds will “reset” themselves as they lower their perception of sweetness. Steer away from sugary drinks, snacks, and treats. Allow fruit to satisfy your sweet tooth—and you’ll be amazed by how well it works! When you go back to sugary foods, you’ll need less sweet flavor to satisfy you. Plus, if you saw our New Year’s Resolution article you know that refined sugars typically add a lot of calories without nutrients, contributing to weight gain—and they also often increase cravings. They seem to weaken the immune system too by reducing your white blood cells’ ability to destroy bacteria.

 

If you really need something sweet, try foods like these that are naturally sweet (no sugar added!):

 

o Chocolate Peanut Butter Banana Ice Cream  (140 Calories)

Chocolate_banana_ice-cream_yum_Logo

 

o Comfort Food Reinvented Inside Apple Pie (80 Calories)

o Skinny Homemade Strawberry Mint Ice Cream   (40 Calories)

 

2. Cut out alcohol. Although generally, a glass of wine can be healthy, while you are cleansing your body, we suggest avoiding it. Not only does it provide calories without nutrients but during the cleanse you’ll be restoring your liver and asking it to detoxify alcohol gives it an extra burden.
3. And for the love of veggies, don’t go on a starvation diet! Diets that are 1,000 calories (and less) simply backfire. They are not sustainable, don’t provide enough nutrients or protein to keep your lean muscle tissue and they are so restrictive that it’s impossible to keep them up for long. When you return to normal eating, you’ve lost muscle—and lowered your metabolism—and weight gain is inevitable! Ahh!

 

Follow these 5 Steps to Cleanse Your Body:
1. Go for foods that are loaded with antioxidants and anti-inflammatory compounds. They help to neutralize toxins and prevent inflammation and damage caused by overdoing it on less-than-healthy toxin-creating foods and drinks. Antioxidant and anti-inflammatory foods actually help to revitalize cells (think vegetables, [especially brightly colored, but all work—and the more the better! After all they are 80-90% water and provide potassium and fiber], fruits, beans, fish).
Anti-inflammatory/ Phytonutrient-Packed Recipes:

Colorful Detox Salad: Chockfull of vegetables that mop up free radical damage, this low-calorie salad is great for detoxifying and fighting inflammation

Colorful_detox_salad

Crispy Cran-Mango Brussels Sprouts: Brussels sprouts are superstars when it comes to fighting damage and inflammation. Cranberries and mangos are phytonutrient powerhouses too.

Veggie Flush Salad: Light and refreshing, beets have nutrients which help detoxify the body by purifying the liver and blood. A powerhouse trio of asparagus, a natural diuretic; fennel, which relieves gastrointestinal ailments to get your tummy feeling flat; and kale, which plays a role in both phases of the liver’s detoxification process, will have you feeling rejuvenated in no time.
• Check out our book The Nutrition Twins’ Veggie Cure for a 10-day Weight Loss Jumpstart and Detox Plan and more than 100 delicious healthy recipes like thisNutrition Twins Veggie Cure

 

2. Include water and potassium-rich foods (and drinks) that are low in sodium. This is a potent combo that restores normal fluid balance and flushes out bloat and puffiness. Why is this combo so magical? Fluids help to flush out your system while potassium helps to counterbalance sodium. (Go for vegetables [all of them, especially green leafy veggies] and fruits).

 

Orange-Lime Sparkling Refresher 5 calorie citrus refresher helps to banish bloat and get you feeling light after indulging in heavy holiday foods.

orangelimewaterwithlogo

Ginger and Carrot Slim-down Smoothie: Potassium rich cantaloupe and apples round out the phytonutrient-rich ginger and carrots to make this an ideal beverage to restore normal fluid balance

Detoxifying Green Tea Smoothie:  Packed with potassium and water plus phytonutrients to neutralize toxins, this refreshing smoothie is delish.

 

Apple Cider Vinegar Mint “Detox” Drink: Among many great ingredients that help to flush bloat, it’s got mint–we like to think of it as a peace maker in the body 😉 It eases indigestion and calms the stomach, likely by improving the flow of bile through the stomach, which helps to speed and ease digestion. Thanks in part to it’s anti-inflammatory antioxidant rosmarinic acid, it “calms your insides” to ease the havoc inside your body!

Slimming Raspberry-mint “Detox” Spritzer: Raspberries and lime make this a drink a potassium winner, and at only 8 calories, you can drink it all day long and flush away bloat without the calories adding up!

Lemon Mint “Detox” Drink: Lemon, mint and ginger flood the body with potassium to flush bloat and restore normal hydration status

Lemon_Detox_Drink

Skinny Green Smoothie:  Only 61 Calories, add this to your list

Rise & Shine Weight Loss Smoothie:    Only 156 Calories, kick start your day with this

Rise_&Shine_Nutritious_smoothie_purchased_after
3. Focus on foods packed with fiber; they’re naturally low in calories. Fiber prevents constipation, keeping your regular. After your body extracts nutrients from food, fiber (think all vegetables, fruits, and high-quality carbohydrates like oatmeal, quinoa and beans) helps to rinse out the remains– waste and toxins from your colon to give you a flat stomach.

 

Chickpea Burgers: Beans are ideal when it comes to boosting fiber; this flavorful burger makes a great fiber rich lunch or dinner.

Chickpea Burger

Slow Cooker Quinoa Chicken Chili: With quinoa, black beans, kidney beans, peppers, and tomatoes, this meal makes a great fiber-rich lunch or dinner to flush wastes out of the body.

 

Pumpkin Chia Seed Pudding: With fiber powerhouses pumpkin puree and chia seeds, this treat packs in a whopping 17 grams of fiber! Plus, the pumpkin and chia are both great for fighting inflammation with their potent phytonutrients
4. Go for the veggies with especially powerful detox capabilities. Fennel, bok choy, beets and kale are rock stars when it comes to detoxification. They are some of the few foods that play a role in both phases of liver detoxification.

 

Here are a few recipes to help you get your fill:
Kale, Quinoa and Edamame Superfood Bowl (featuring kale)

quinoa_kale_salad

Chunky Sweet Potato Kale Chili (super easy, featuring kale)
Spiced Ginger Citrus Quinoa: (featuring fennel):

Beets with Feta and Walnuts: (featuring beets)
5. Sweat yourself clean! Skin is the body’s largest organ, and sweating is a great way to help the body with its’ healthy, natural elimination process. Make a goal to sweat daily since this is one way your body eliminates metabolic breakdown products and excess salt.
Hello Slim & Rejuvenated! 😉

5_Steps_Cleanse_collage_logo

Skinny Chocolate Marshmallow Holiday Pops

Calling all fellow sweet and treat lovers!  By now you probably know that we both have a sweet tooth, and as registered dietitians and gals who don’t want sweets to get the best of our waistline (or yours!), we’re always trying to find delicious, low-calorie treats that quench sweet cravings.

 

Choc_Marsh_2_Holiday_pops

 

Typically, we lighten up recipes and put a healthy twist on them and make them calorie-controlled, but when Tammy’s daughter, Summer, wanted Tammy to whip up these delicious treats for her in-school birthday celebration, we found out these were too good not to share! Plus, they’re so festive and perfect for the holidays!  Bring them to parties as a gift for your host or serve them at your own soiree!  And although Summer wanted Tammy to make the treat with two marshmallows per pop, Tammy axed them since one treat is just 60 waist-friendly calories!

Choc_Marsh_2_Holiday_pops2_logoChoc_Marsh_4_Holiday_pops_logo

Psst… looking for more delicious and waistline friendly treats?  Please feel free to search this site! And here are a few to try…

Skinny Chocolate Chunk Cookies

Sweeeeeeeet! Potato Pie

Chocolate Drizzled Granola Balls

Microwave Chocolate Chip Peanut Butter Cookies

Skinny Oreo Balls

Pumpkin Spice Cake Roll

 

 

 

Skinny Chocolate Marshmallow Holiday Pops

Makes 35-40 Pops

Ingredients

1 cup chocolate chips

2-1/4 teaspoons canola oil

40 Marshmallows

Sprinkles of choice

40 popsicle sticks

 

Directions

  1. Combine chocolate chips and oil in a microwave safe bowl and melt in microwave in 45-60 second intervals.  Stir at each interval, making sure chocolate doesn’t burn.
  2. Put marshmallows on popsicle sticks and roll in chocolate.  Then roll them or sprinkle with toppings of choice.
  3. Enjoy!

Nutrition Information (per pop): 60 calories, 2 grams of fat

 

Skinny Chocolate Marshmallow Holiday Pops
 
Nutrition Information (per pop) : 60 calories, 2 grams of fat
Author:
Serves: 35-40 pops
Ingredients
  • 1 cup chocolate chips
  • 2-1/4 teaspoons canola oil
  • 40 Marshmallows
  • Sprinkles of choice
  • 40 popsicle sticks
Instructions
  1. Combine chocolate chips and oil in a microwave safe bowl and melt in microwave in 45-60 second intervals.  Stir at each interval, making sure chocolate doesn't burn.
  2. Put marshmallows on popsicle sticks and roll in chocolate.  Then roll them or sprinkle with toppings of choice.
  3. Enjoy!

Skinny_choc_marsh_Xmas_collage

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.

Sweet Potato Crustless Quiche

Did someone say quiche? And sweet potatoes? You had us at quiche. Well, and sweet potatoes. 🙂  This recipe is insanely delish, and it’s lightened up by using low-fat milk and low-fat ricotta and leaving off the crust (and trust us, this is so good, you won’t miss the crust– not even one bit!).  This is one of the many scrumptious recipes found in our friend and colleague, Manuel Villacorta’s awesome new book book, Whole Body Reboot: The Peruvian Superfoods Diet to Detoxify, Energize, and Supercharge Fat Loss.

 

 

Crustless_Sweet_Potato_Quiche_Manuels_Book

Sweet Potato Crustless Quiche

This fantastic quiche is a warm, savory, and satisfying breakfast the entire family will adore.

Servings: 8 ♦ Serving size: 1 cup

 

Ingredients:

Coconut oil spray

2 large sweet potatoes

(about 2½ pounds),

sliced into ½-inch

rounds

4 eggs

1 cup low-fat milk

1 cup low-fat ricotta

cheese

¼ teaspoon salt

¼ teaspoon pepper

¼ teaspoon smoked

paprika

Pinch of nutmeg

¼ cup chopped chives

 

Directions:

Preheat the oven to 400 degrees F. Lightly spray

a sheet pan with the coconut oil.

Place the sweet potato slices on the sheet pan

and spray them with a thin layer of the coconut

oil. Bake for 20 to 25 minutes until tender but

not too browned. Let them cool.

Lightly spray a 9 × 5–inch casserole dish with

the coconut oil. Layer the sweet potato slices in

the dish to form three to four loosely packed

layers.

Put the eggs, milk, ricotta, spices, and chives in

a medium bowl and whisk to combine. Pour the

egg mixture over the sweet potatoes, giving it

time to fill in the gaps.

Bake for 30 to 40 minutes until the center is just

barely set. Serve warm.

 

Sweet Potato Crustless Quiche
 
Author:
Ingredients
  • Coconut oil spray
  • 2 large sweet potatoes
  • (about 2½ pounds),
  • sliced into ½-inch
  • rounds
  • 4 eggs
  • 1 cup low-fat milk
  • 1 cup low-fat ricotta
  • cheese
  • ¼ teaspoon salt
  • ¼ teaspoon pepper
  • ¼ teaspoon smoked
  • paprika
  • Pinch of nutmeg
  • ¼ cup chopped chives
Instructions
  1. Preheat the oven to 400 degrees F. Lightly spray
  2. a sheet pan with the coconut oil.
  3. Place the sweet potato slices on the sheet pan
  4. and spray them with a thin layer of the coconut
  5. oil. Bake for 20 to 25 minutes until tender but
  6. not too browned. Let them cool.
  7. Lightly spray a 9 × 5–inch casserole dish with
  8. the coconut oil. Layer the sweet potato slices in
  9. the dish to form three to four loosely packed
  10. layers.
  11. Put the eggs, milk, ricotta, spices, and chives in
  12. a medium bowl and whisk to combine. Pour the
  13. egg mixture over the sweet potatoes, giving it
  14. time to fill in the gaps.
  15. Bake for 30 to 40 minutes until the center is just
  16. barely set. Serve warm.