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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.

Zucchini Parmesan Rounds

Zucchini_Parmesan_Rounds
If you’ve been reading our posts by now you know that we’re girls who truly love their veggies–and that it wasn’t always that way for us!  In fact, if you read our latest book The Nutrition Twins Veggie Cure, you know that growing up, the second our mom would turn her back to do the dishes, we’d feed our salad that she served with dinner to our best friend, Mary, and her black lab Buddy who were waiting to play with us!  There are many reasons we’ve been able to be those lucky girls who just now love their veggies–and it’s recipes like this that are one reason we made the switch.  Eating veggies that taste like this made it easy!  Yep, mix it up with delicious flavors and you certainly have our mouths watering. When we saw this brown and crispy zucchini with Parmesan cheese from DairyMakesSense.com, and for only 140 calories, we have to admit we were chomping at the bit to try it! 😉

And if you need help making the switch too, we’ve got some delish recipes like Easy Crunchy Braised Cabbage, Colorful Detox Salad, Caramelized Cauliflower with Olive Oil and Lemon Juice, Easy Peasy Seasoned Brussel SproutsRoasted detoxifying Veggies. And now this yumster!

 

 

 

Zucchini_Parmesan_Rounds

Zucchini Parmesan Rounds:

Servings: 4

Prep time: 15 mins

Cook time: 10 mins
Total time: 25 mins

Created by: Midwest Dairy Association

 

 

Ingredients

Non-stick cooking spray

2 medium zucchini (about ¾ pound)

1 tablespoon olive oil

½ cup freshly grated Parmesan cheese (about 2 ounces)

½ cup plain dry bread crumbs

⅛ teaspoon salt

Freshly ground black pepper to taste

Paprika to taste

 

Preparation
1. Preheat oven to 450° F. Lightly coat a baking sheet with non-stick cooking spray. Slice zucchini into ¼-inch thick rounds, leaving green skin on. Place rounds in a resealable plastic bag with olive oil; shake to coat all sides. Combine Parmesan cheese, bread crumbs, salt, pepper and paprika in a small bowl. Press each zucchini round into the Parmesan mixture, coating on both sides. Place in a single layer on prepared baking sheet. Bake until browned and crisp, about 10 minutes. Remove with spatula. Serve warm.

 

Nutritional Facts Per Serving
Calories: 140
Total Fat: 7g
Cholesterol: 10mg

Sodium: 330mg
Carbohydrates: 13g
Dietary Fiber: 2g
Protein: 7g (3.8g from dairy)
Calcium: 15% Daily Value
See more at: DairyMakesSense.com
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.

 

Zucchini Parmesan Rounds
 
Prep time
Cook time
Total time
 
Zucchini Parmesan Rounds: Created by: Midwest Dairy Association
Serves: 4
Ingredients
  • Non-stick cooking spray
  • 2 medium zucchini (about ¾ pound)
  • 1 tablespoon olive oil
  • ½ cup freshly grated Parmesan cheese (about 2 ounces)
  • ½ cup plain dry bread crumbs
  • ⅛ teaspoon salt
  • Freshly ground black pepper to taste
  • Paprika to taste
Instructions
  1. Preheat oven to 450° F. Lightly coat a baking sheet with non-stick cooking spray. Slice zucchini into ¼-inch thick rounds, leaving green skin on. Place rounds in a resealable plastic bag with olive oil; shake to coat all sides. Combine Parmesan cheese, bread crumbs, salt, pepper and paprika in a small bowl. Press each zucchini round into the Parmesan mixture, coating on both sides. Place in a single layer on prepared baking sheet. Bake until browned and crisp, about 10 minutes. Remove with spatula. Serve warm.
Nutrition Information
Serving size: 1 Calories: 140 Fat: 7g Carbohydrates: 13g Sodium: 330mg Fiber: 2g Protein: 7g (3.8 from dairy) Cholesterol: 10mg

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.

Shrimp Cocktail Shooters

As dietitians one of the most common questions we get is about appetizers. People realize that many appetizers contain a lot of calories and fat (sometimes more fat and calories than an entire entrée!) but they want to know if there actually are any good options to choose. We’re always happy to be able to recommend shrimp cocktail since it tends to be a crowd pleaser. If you’re looking for a more modern take on the classic shrimp cocktail, you’ve got to try this Shrimp Cocktail Shooter. It is made using Dannon® Oikos® Plain Greek Nonfat Yogurt and it’s divine!

Looking for other great, healthy appetizers?  Here’s just a few of the hundreds we feature on this site! 🙂

Kale Salad with Roasted Delicata Squash with Wild Blueberries and Wild Blueberry Vinaigrette 

Egg & Veggie Stuffed Bread

Smoked Paprika Zucchini Chips

shrimp_with_guac

Shrimp Cocktail Shooters
Cheers! Raise a glass to this modern presentation for a classic appetizer.
Prep time 15 Minutes
Yields 12 shooters

Shrimp Cocktail Shooters

Ingredients

2/3 cup Dannon® Oikos® Plain Greek Nonfat Yogurt
1/4 cup chopped cilantro
The zest and juice of 1 lime
Dash of hot sauce
4 oz. shrimp, diced (1 cup)
1 cup prepared salsa
3/4 cup prepared guacamole
12 Medium shrimp, cleaned and cooked

Directions
1.In a bowl combine yogurt, cilantro, lime zest and juice and hot sauce, mix well. Combine diced shrimp with salsa.
2.Set 12X 3 oz shot glasses (or votive candle holders) on a clean work surface. Spoon in 2 Tbsp. of the salsa/shrimp mixture in each. Top each with 1 Tbsp. guacamole and 1 Tbsp, yogurt mixture. Top shooter with a shrimp and serve.

Nutrition Facts Per Serving (1 Shooter): 55 Calories, 2 g Carbohydrate, 2 g fat, 5 g Protein, 89 mg sodium, 1 g fiber
For more delicious recipe ideas, please visit www.oikosrecipes.com

OIKOS® IS A REGISTERED TRADEMARK OF STONYFIELD FARM, INC. AND USED UNDER LICENSE BY THE DANNON COMPANY, INC.

The Nutrition Twins work with Dannon OIKOS to help people make healthier choices.

 

Shrimp Cocktail Shooters
 
Nutrition Facts Per Serving (1 Shooter): 55 Calories, 2 g Carbohydrate, 2 g fat, 5 g Protein, 89 mg sodium, 1 g fiber
Author:
Ingredients
  • ⅔ cup
  • Dannon® Oikos® Plain Greek Nonfat Yogurt
  • ¼ cup chopped cilantro
  • The zest and juice of 1 lime
  • Dash of hot sauce
  • 4 oz. shrimp, diced (1 cup)
  • 1 cup prepared salsa
  • ¾ cup prepared guacamole
  • 12 Medium shrimp, cleaned and cooked
Instructions
  1. In a bowl combine yogurt, cilantro, lime zest and juice and hot sauce, mix well. Combine diced shrimp with salsa.
  2. Set 12X 3 oz shot glasses (or votive candle holders) on a clean work surface. Spoon in 2 Tbsp. of the salsa/shrimp mixture in each. Top each with 1 Tbsp. guacamole and 1 Tbsp, yogurt mixture. Top shooter with a shrimp and serve.

Cucumber and Yogurt Soup

We’re big fans of eating hot foods in the winter to warm us up (works like charm! 😉 ) and we generally stick to eating our cold foods in the summer—with two exceptions. We eat frozen yogurt all year round and we eat this Cool Cucumber & Yogurt Soup in the summer and in the winter—it’s that good! It uses Dannon® OIKOS® Greek nonfat yogurt, so it’s creamy, delicious and an absolute showstopper! Plus it’s easy to make so you can whip it up in no time!

cold_cucumber_soup

(Psst… if you like yogurt as much as we do and love the calcium and protein creamy boost it gives you, check out some of our other recipes that use yogurt, like our Yogurt Paprika Chicken  or our Nutty Banana Chia Yogurt or our Easy Strawberry-Lemon Frozen Yogurt or our Yogurt Covered Frozen Cherry Poppers, just to name a few!)

 

Cucumber & Yogurt Soup

Prep time 15 Minutes

Yields 4 servings

 

Ingredients

1 large European cucumber, divided
4 scallions cut into 1-inch pieces
4 cups baby spinach leaves
2 cups Dannon® Oikos® Plain Greek Nonfat Yogurt, divided
1 cup vegetable stock* (we use a low-sodium stock)
Salt and red pepper sauce to taste

 

Directions
1.Cut cucumber into 2 inch chunks and reserve 2 chunks. In a blender or food processor combine cucumber, scallions, spinach, 1 3/4 cups yogurt and vegetable broth* process until smooth. Add salt and pepper and continue to process.
2.Divide soup among 4 chilled bowls and top each with a swirl of reserved yogurt, diced reserved cucumber.

* add more if needed

Nutrition Facts (Per serving without salt and pepper sauce to taste): 87 Calories, 9 g carbohydrate, 0 g fat, 16 g protein, 0 g saturated fat, 5 g fiber, 252 mg sodium

For more delicious recipe ideas, please visit www.oikosrecipes.com

OIKOS® IS A REGISTERED TRADEMARK OF STONYFIELD FARM, INC. AND USED UNDER LICENSE BY THE DANNON COMPANY, INC.

The Nutrition Twins work with Dannon OIKOS to help people make healthier choices.

 

Cucumber and Yogurt Soup
 
Nutrition Facts (Per serving without salt and pepper sauce to taste): 87 Calories, 9 g carbohydrate, 0 g fat, 16 g protein, 0 g saturated fat, 5 g fiber, 252 mg sodium
Author:
Serves: 4
Ingredients
  • 1 large European cucumber, divided
  • 4 scallions cut into 1-inch pieces
  • 4 cups baby spinach leaves
  • 2 cups Dannon® Oikos® Plain Greek Nonfat Yogurt, divided
  • 1 cup vegetable stock* (we use a low-sodium stock)
  • Salt and red pepper sauce to taste
Instructions
  1. Cut cucumber into 2 inch chunks and reserve 2 chunks. In a blender or food processor combine cucumber, scallions, spinach, 1¾ cups yogurt and vegetable broth* process until smooth. Add salt and pepper and continue to process.
  2. Divide soup among 4 chilled bowls and top each with a swirl of reserved yogurt, diced reserved cucumber.
  3. * add more if needed

Skinny Homemade Strawberry – Mint “Ice Cream”

Who doesn’t love ice cream?! We have yet to meet them! 😉 In fact, many of you have told us that ice cream is one of your all-time favorite treats but you try to avoid it because it’s so high in calories. Well, we hear ya—a small serving can set you back several hundred calories.  And you probably know that we often joke about how we are double-handedly responsible for putting a lower calorie “frozen treat store” (we won’t name it to protect our friend who worked there and hooked us up with a lot of free goods ;), but just know that they were so delicious, we couldn’t get enough) out of business from all of our free treats!

Well, we’ve got good news! This lightened up, sweet, smooth and creamy take on ice cream reminds us of that deliciousness and is only 40 calories! Plus, it’s rich in phytonutrients and even contains bone-building calcium.  (If you like this, you may also like our Skinny Banana Ice Cream Sandwiches, and our Chocolate Peanut Butter Ice Cream and our Strawberry Raspberry Lime Sorbet)

Strawberry_Mint_Ice_cream (2)

Strawberry_mint_ice_cream2_logo

 

And if the scrumptious flavor, calorie savings and phytonutrients aren’t enough to make you want to dive in to this delicious treat, then check out the other benefits you’ll get from this “ice cream,” courtesy of the mint!

 

  • An Easing of seasonal allergies- Mint’s antioxidant rosmarinic acid, has anti-inflammatory properties which seems to be helpful in in relieving seasonal allergy symptoms. Ba bye Benadryl!

 

  • Help Fighting Colds: Menthol, which is a natural decongestant in mint, helps to break up phlegm and mucus. And it can help relieve sore throats–in tea or in this smoothie.

 

  • An Easing of Indigestion: Mint eases the stomach and is calming and soothing herb. It is thought to improve the flow of bile through the stomach, which helps to speed and ease digestion.

 

So dig into a bowl of this guilt-free ice cream and truly feel even better afterwards! 😉 Enjoy!

Pssst… something to keep in mind- sugar is hardest to taste in cold food; therefore, a lot of sugar is added to cold summer treats such as ice cream to increase the taste, but with this treat, you can win twice– first you don’t add sugar and then you can let this treat sit for a minute to get softer and it will taste even sweeter! 😉  

Skinny Homemade Strawberry – Mint “Ice Cream”
Serves 2

Ingredients
1 cup strawberries, quartered (or frozen sliced strawberries)
2 fresh mint leaves
1/3 cup smooth & creamy yogurt, plain nonfat (we use plain but vanilla would work as well!*)

*Opting for vanilla yogurt over plain would make this naturally sweet (no sugar-added) recipe include some.

Directions
Put strawberries in a glass bowl; place in freezer for 30 minutes. Strawberries should be partially frozen, but not hard. (If using frozen strawberries allow to sit at room temperature for about five to ten minutes.) Using a blender, pulse the strawberries, mint and yogurt together. Once combined, blend on low speed for 15 seconds to make it very creamy. Place your “ice cream” back into the bowl, cover with plastic wrap and freeze for 60 minutes minimum. Divide into two bowls and enjoy!
Enjoy 🙂
Nutrition, per serving
40 calories, 0.3g fat, 0mg cholesterol, 23mg sodium, 126mg potassium, 8g carbohydrates, 3g fiber, 2g protein

Added bonus: 71% Vitamin C

Strawberry_mint_ice_cream_logo

Skinny Homemade Strawberry – Mint “Ice Cream”
 
Nutrition, per 1 serving 40 calories, 0.3g fat, 0mg cholesterol, 23mg sodium, 126mg potassium, 8g carbohydrates, 3g fiber, 2g protein Added bonus: 71% Vitamin C
Recipe type: dessert, snack
Ingredients
  • 1 cup strawberries, quartered
  • 2 fresh mint leaves
  • ⅓ cup smooth & creamy yogurt, plain nonfat (we use plain but vanilla would work as well!)
Instructions
  1. Put strawberries in a glass bowl; place in freezer for 30 minutes. Strawberries should be partially frozen, but not hard. Using a blender, pulse the strawberries, mint and yogurt together. Once combined, blend on low speed for 15 seconds to make it very creamy. Place your “ice cream” back into the bowl, cover with plastic wrap and freeze for 60 minutes minimum. Divide into two bowls and enjoy!
  2. Enjoy 

Strawberry_Mint_Ice_creammelt

 

Happy Birthday and thank you to our intern Jillian O’Neil, who shared this awesome recipe with us so we can all celebrate her birthday in style!