Roasted Turnips

Roast your vegetables with a homemade mustard vinaigrette! 

INGREDIENTS:

Yield: 8 servings  (1/2 cup per serving)

Ingredients:

·       4 medium turnips, peeled, cubed (yields approx. 4 cups)

·       Mustard Vinaigrette

o   1 Tbsp of white wine vinegar

o   2 tsp of whole grain mustard

o   1 Tbsp of fresh parsley, finely minced

o   ¼ cup of olive oil

o   ½ tsp of cracked black pepper

DIRECTIONS:

Directions:

Pre-heat oven to 400 ºF. Grease a baking sheet with olive oil. In a small bowl, whisk together the Mustard Vinaigrette ingredients. In a large bowl, mix the turnips with the mustard vinaigrette until the turnips are evenly covered with the vinaigrette. Spread out the turnips on the baking sheet. Roast the turnips for 20-25 minutes until the turnips are lightly browned. Serve turnips hot or cold. Optional: garnish with parsley.

Nutrition Per Serving:

Food weight: 1.0. Calories: 93 kcal, Fat: 7 g, Cholesterol: 0 mg Carbohydrate: 7g, Dietary Fiber: 2g, Protein: 1g, Sodium: 96 mg

Winter Citrus Salad

Fresh fennel bulb is similar to the crunchy texture of celery, but it has a distinct licorice flavor that will make your winter salad unique!

Yield: 4 servings (1 cup per serving) 

INGREDIENTS:

Ingredients:

·       2 beets, sliced

·       1 navel orange, sliced

·       1 cara cara, sliced

·       1 grapefruit, sliced

·       ½ cup fennel bulb, sliced into strips

·       ¼ of red onion, sliced

·       1/2 Tablespoons of olive oil

·       2 Tablespoons of 100% orange juice

·       ½ tsp of cracked black pepper

DIRECTIONS:

Directions:

Pre-heat oven to 350 ºF and line baking sheet with aluminum foil. Place the sliced beets on the baking sheet and brush with olive oil. Roast the beets for 30 minutes. In a medium size bowl, add all the prepped vegetables and fruit (add the beets last). Drizzle your salad with olive oil, orange juice, and black pepper.

Nutrition Information Per Serving:

Food weight: 1.0. Calories: 97 kcal, Fat: 2 g, Cholesterol: 0 mg, Carbohydrate: 20 g, Dietary Fiber: 4 g, Protein: 2g Sodium: 43 mg

Recipe! Football Finger Food: Buffalo Cauliflower Wings

Vegetable appetizers with Greek yogurt-based dips are great low calorie finger foods to keep around during the football season.

InGREDIENTS:

Yield: 6 cups of cauliflower  (1 serving= 1 cup), ¾ cup of yogurt dip (1 serving =1/8 cup)

Ingredients:

·        1 head of cauliflower

Batter:

·        ¾ cup of whole wheat flour

·        ¼ cup of nutritional yeast

·        1 Tablespoon of garlic powder

·        1 cup of original almond milk (you can substitute with soy milk, fat free milk, or any other milk substitute)

Buffalo Hot Sauce:

·        ¼ cup of hot sauce

·        ¼ cup of tomato sauce (no salt added)

·        1 Tablespoon of red wine vinegar

·        1 tsp of paprika

·        1 Tablespoon of olive oil

·        1 tsp of red pepper flakes

Blue Cheese Yogurt Dip:

·        ½ cup of nonfat plain greek yogurt

·        1 Tablespoon of red wine vinegar

·        1 Tablespoon of nutritional yeast

·        Juice squeezed from ½ lemon

·        ½ tsp of garlic powder

·        ½ tsp of black pepper

·        ¼ cup of blue cheese (you can substitute with goat cheese or gorgonzola)

DIRECTIONS:

Pre-heat oven to 450 ºF. Line a baking sheet with wax paper. Wash and chop the cauliflower into pieces similar to the size of small chicken wings. In a large size bowl, whisk together the batter ingredients until there are no clumps. Add the cauliflower to the batter and toss until all the pieces of cauliflower are evenly covered with the batter. Place the cauliflower on the baking sheet and place in the oven to cook for 30 minutes. While the cauliflower is baking, mix all the buffalo hot sauce ingredients together. In a large bowl, toss the baked battered cauliflower and buffalo hot sauce together until the cauliflower is evenly covered with the buffalo hot sauce. Place the cauliflower bake on a new sheet of wax paper and bake for 20 minutes until the cauliflower are crispy. While the cauliflower is baking, mix the Blue Cheese Yogurt Dip ingredients together in a small bowl (keep your dip clumpy or mash up the pieces of cheese to make a smooth dip). Serve the cauliflower immediately with the yogurt dip, and the carrots and celery sticks!

Nutrition Information Per Serving:

Buffalo Cauliflower Wings:

Food weight: 1.5, Calories: 169 kcal, Fat: 5 g, Cholesterol: 0 mg, Carbohydrate: 27 g, Dietary Fiber: 7 g, Protein: 8 g, Sodium: 101 mg

Blue Cheese Yogurt Dip:

Food weight: 0.5, Calories: 40 kcal, Fat: 2g, Cholesterol: 7 mg, Carbohydrate: 7g, Dietary Fiber: 0g, Protein: 4g, Sodium: 96 mg

Recipe: New Year's Double G Champagne Cocktail

Bring in the New Year on a lighter note with this lower calorie champagne cocktail.    

INGREDIENTS:

Yield: 1 Serving (5 fl oz)

Ingredients

·       0.5 fl oz Saint Germain

·       0.5 fl oz Gin

·       3 fl oz Champagne

·       1 fl oz of soda water

·       Optional: sliced strawberries, fresh squeezed lime, or a cherry.

DIRECTIONS:

Directions:

In a champagne flute, add the saint germain and gin and then add the champagne. Top off your cocktail with soda water for extra fizz. Add optional fruit for a pop of color.

Nutrition Information Per Serving:

Food weight: 1.5, Calories: 141 kcal, Fat: 0 g, Cholesterol: 0 mg, Carbohydrate: 6 g, Dietary Fiber: 0 g, Protein 0 g: Sodium: 0 mg

Recipe: Savory Holiday Crepes with Pesto

Serves: 4-6 (Yield: 13 crepes)

INGREDIENTS:

For the Pesto:

  2 oz fresh basil leaves (about 1 cup)

  1 cup walnut halves

  ½ cup olive oil

  3 large garlic cloves

For the Savory Crepe Batter:

·        1 cup egg substitute

·        1 cup fat-free milk

·        Pinch of salt

·        1/2 cup all-purpose flour

·        1/2 cup whole wheat flour

·        1/4 cup buckwheat flour

DIRECTIONS:

For the Pesto: Place all pesto ingredients into a food processor and blend pesto until a spreadable consistency. Set aside.

To make the crepes: Add all crepe batter ingredients into a blender and process until combined. Refrigerate at least a few hours, or refrigerate overnight.

For each crepe, lightly spray a crepe pan with non-stick Pam butter spray and heat pan until hot. Pour ¼ cup of batter into pan. Rotate pan so that the crepe is thin and even and flip once the crepe is golden brown in color. When the other side is golden brown, the crepe is done. Cook crepes and keep warm. Add filling to the center of a savory crepe and roll. Garnish with fresh basil and serve.

Nutrition:

Food weight: 4.0, Calories: 390, Fat: 30 g, Protein: 11 g, Sodium: 180 mg, Carbohydrates: 23 g, Fiber: 4 g, Sugars: 3 g

Recipe: Whole Wheat Orange Cranberry Scones

The pairing of orange zest and dried cranberries create a colorful and flavorful baked good for the winter season. 

Food weight: 1.0

INGREDIENTS:

Yield: 16 servings (1 serving = ¼ cup of scone batter)

Ingredients:

·       2 cups whole wheat flour

·       1Tablespoon of baking powder

·       1 tsp of salt

·       2 Tablespoons orange zest

·       2 Tablespoons of honey

·       ½ cup reduced fat buttermilk

·       ¼ cup canola oil

·       4 egg whites

·       ¼ cup orange juice (squeeze from orange used to for orange zest)

·       ½ cup dried cranberries, chopped

DIRECTIONS:

Pre-heat the oven to 400 ºF. Line a baking sheet with aluminum foil and grease lightly with canola oil. In a large bowl, add and mix together the flour, baking powder, salt, and orange zest. In another bowl, crack the eggs and remove the egg yolks. Beat the egg whites and mix in the other wet ingredients to the eggs (buttermilk, canola oil, orange juice, and honey). Add the wet ingredients to the dry ingredients and mix together. Stir in the dried cranberries. Make ¼ cup sized scones and place on the baking sheet. Bake for 25 minutes until scones are golden brown.

Nutrition Information Per Serving:

Food weight: 1.0, Calories: 111 kcal, Fat: 4 g, Cholesterol: 0 mg, Carbohydrate: 18 g, Dietary Fiber: 2 g, Protein: 3 g, Sodium: 169 mg

Recipe: HOLIDAY COCOA TRUFFLES

A gluten free and dairy free chocolate dessert made with raw ingredients.

Yield: 24 balls (1 Tablespoon per ball)

INGREDIENTS: 

·       1 cup of cashews (can substitute with walnuts and/or almonds)

·       12 pitted dates

·       ½ cup of unsweetened cocoa powder

·       4 Tablespoons canola oil

·       ¼ cup of pure maple syrup

·       1 tsp of vanilla

·       1 pinch of salt

·       Optional coatings: shredded unsweetened coconut, unsweetened cocoa powder, chopped pistachios, chopped dried cherries

DIRECTIONS:

Place the cashews in a small bowl and add enough water to the bowl to just cover the cashews. Let the cashew soak for at least 2 hours. Once the cashews have soaked, microwave the dates for 1 minute. Add all the ingredients into a food processor/blender and mix until a smooth consistency. Form 1 Tablespoon size balls and cover each ball in a coating of your choice. Put the coated balls onto a baking sheet and place into the freezer. Remove balls 30 minutes before serving.

Nutrition Information Per Serving:
Food weight: 1.0, Calories: 78 kcals, Fat: 5 g, Cholesterol: 0 mg, Carbohydrate: 8 g, Dietary Fiber: 1 g, Protein: 1 g, Sodium: 13 mg

Recipe: Holiday Sangria

Liven up your typical red table wine into a holiday sangria with seasonal ingredients such as cranberries, pears, apples, oranges, and cinnamon sticks!

INGREDIENTS:

Yield: 8 servings (5 fl oz per serving) – not including the optional seltzer water—which adds 0 calories

Ingredients:

·       1 bottle of red wine

·       1 cup of 100% orange juice

·       1 pear, chopped

·       1 apple, chopped

·       1 orange sliced

·       1 cup of fresh cranberries

·       2 cinnamon sticks

·       Optional: flavored seltzer water (cranberry, grapefruit, pear, etc.)

DIRECTIONS:

Directions:

In a pitcher, mix all the ingredients together (except the optional flavored seltzer water). Let sangria sit in the fridge at least 4 hours or overnight. The longer the mixture sits, the more the wine will absorb the flavors from the fruit! Pour sangria into glasses and top each glass with an optional ¼ cup of seltzer water.

Nutrition Per Serving:

Food weight: 2.0, Calories: 167 kcal, Fat: 0 g, Cholesterol: 0 mg, Carbohydrate: 18 g, Dietary Fiber: 2 g, Protein: 1 g, Sodium: 5 mg 

Recipe: Holiday Redux: Skinny Sweet Potato Casserole

Garnish your sweet potato casserole or other Thanksgiving dishes with pomegranate seeds for a pop of color, a dose of antioxidants and a juicy crunch.

INGREDIENTS:

Yield: 12 servings (1/2 cup per serving)

Ingredients:

·         6 medium sweet potatoes, peeled, cubed

·         ½ cup of almond milk

·         3 egg whites

·         ½ Tablespoon of cinnamon

·         ¼ cup of pure maple syrup

·         1 pomegranate, seeded

·         Optional: chopped walnuts (or nut of your choice)

DIRECTIONS:

Directions:

Pre-heat oven to 350 ºF. Line a baking sheet with aluminum foil. Spread out the sweet potatoes on the baking sheet and bake for 45 minutes. Place baked sweet potatoes, almond milk, egg whites, cinnamon, and maple syrup into a blender. Blend sweet potato mixture until a smooth consistency. Pour the sweet potatoes mixture into a 9”x9” pan and spread out to the pan’s edges. Sprinkle the sweet potatoes with pomegranate seeds and optional chopped nuts. Bake sweet potato casserole for 50 minutes. Serve immediately.

Nutrition Information Per Serving:

Food weight: 1.0, Calories: 101 kcal, Fat 1 g, Cholesterol 0 mg, Carbohydrate: 23 g, Dietary Fiber: 3 g, Protein: 2g, Sodium 42 mg

HOLIDAY RECIPE REDUX: Green Bean Casserole

There is no need to buy breadcrumbs! Make your own high fiber breadcrumbs by blending Fiber One Original Cereal or a piece of whole grain bread\ in a food processor/blender until a breadcrumb consistency.

Yield: 8 servings (1 cup per serving) 

INGREDIENTS:

Ingredients

·         2 lb green beans, steamed

·         1 onion, sliced

·         1 tsp of olive oil

·         1 cup of light sour cream

·         1 tsp of garlic powder

·         ¼ cup of asiago shredded cheese.  

·         ½ cup Fiber One Original cereal 

DIRECTIONS:

Directions:

Pre-heat oven to 350 º F. Grease a 13’’ x 9’’ glass or aluminum pan with olive oil. Spread out the steamed green beans in the pan. In a small saucepan, heat 1 tsp of olive oil and sauté the sliced onions until they are slightly brown. Spread out the onions on top of the green beans. In a small pot, heat the light sour cream, asiago cheese, and garlic powder for 3-5 minutes until the mixture gets thin. Pour the sour cream mixture over the green beans and onions. In a food processor or blender, mix the fiber one cereal until a breadcrumb consistency. Sprinkle the casserole with the breadcrumbs. Place pan in the oven and bake for 30 minutes. Serve immediately.

Nutrition Information Per Serving:

Food weight: 1.0, Calories: 89 kcal, Fat 3g, Cholesterol: 9 mg, Carbohydrate: 15g, Dietary Fiber: 6g, Protein: 4g, Sodium: 41 mg

Recipe: Pesto Spaghetti Squash with Shrimp Scampi and Edamame

A Low Carbohydrate Pasta Night!

INGREDIENTS:

Yield: 12 servings (1 serving = 1 cup)

Ingredients:

1 medium spaghetti squash

2 cups of edamame, shelled 

Shrimp Scampi:

·       1 lb of raw shrimp, peeled

·       1 Tablespoon of olive oil

·       4 garlic cloves, minced

·       2 shallots, minced

·       ½ cup of low sodium chicken broth

·       ½ cup of dry white wine

·       ¼ cup of lemon juice

·       ¼ tsp of black pepper

Heart Healthy Walnut Pesto:

·       2 oz of fresh basil leaves

·       1/2 of walnut halves

·       1/8 cup of olive oil

·       3 garlic cloves

DIRECTIONS:

Spaghetti Squash Prep:

Pre-heat oven to 350º F. Cut the spaghetti squash in half (either cook the squash with the seeds or scoop them out). In a baking pan, place the squash halves with the flesh facing down and add 1/4 inch of water in the pan. Bake for 45-60 minutes. Remove the spaghetti squash from the oven, flip halves over and let them cool for 10 minutes. Grab a fork and fork out the spaghetti!

Shrimp Scampi and Edamame Prep:

In a saucepan, add the olive oil, garlic, and shallots and cook on medium heat until the shallots are translucent. Add the remaining shrimp scampi ingredients and edamame to the saucepan. Cook the shrimp scampi and edamame mixture until the shrimp are white and light pink in color.

Heart Healthy Walnut Pesto Prep:

Place all pesto ingredients into a food processor and blend pesto until a spreadable consistency.

Assemble Your Pasta Dish:

Mix together the spaghetti squash, shrimp scampi, edamame, and pesto and serve immediately.

Nutrition Information Per Serving:

Food weight: 2.0, Calories: 186 kcal, Fat: 9 g, Cholesterol: 57 mg, Carbohydrate: 13 g, Dietary Fiber: 4 g, Protein: 13 g, Sodium: 229 mg

Recipe: Natural Caramel Apples

Continue to keep the doctor away by spicing up your apple a day! 

INGREDIENTS:

Yield: 4 (1 small apple)

Ingredients:

·    2 cup pitted dates

·    1 teaspoon vanilla extract

·    2 Tablespoons of tahini

·    1/8 cup of unsweetened vanilla almond milk

·    4 small apples

·    Optional: 1 cup of a variety of nuts, chopped (hazelnuts, walnuts, pecans, almonds, etc.)

DIRECTIONS:

Warm the dates in the microwave for 2 minutes (remember to use a microwave safe bowl). Put the warm dates in a food processor and add the vanilla extract, tahini, and almond milk to the dates. Process the caramel-like mixture for able about 30 seconds until the mixture reaches a smooth consistency that you can spread on an apple (To make a smoother consistency caramel, add 1 tbsp of almond milk at a time). Use a spatula to spread the caramel around the apple. Optional: roll the apple in chopped nuts (press the remaining nuts onto your apple).

Your caramel apple is complete! Refrigerate until ready to eat OR if you want the caramel to get harder. If there is leftover caramel, save it for a caramel dip! 

Nutrition Information Per Serving (without nuts):

Food weight: 2.0, Calories: 202 kcal, Fat: 4g, Cholesterol: 0 mg. Carbohydrate: 43 g, Dietary Fiber: 5 g, Protein: 3 g, Sodium: 9 mg

Recipe: Sweet Potato Hummus

Are you in the mood for a sweet or spicy hummus? Change up your basic hummus by adding spices to create a unique flavor, depending on your taste preference.

 Food weight: 0.5

INGREDIENTS:

Yield: 16 servings (1 Serving = 2 Tablespoons)

Ingredients:

·         1 medium sweet potato, washed

·         1-15 oz of garbanzo beans, rinsed, drained

·         2 Tbsp of olive oil

·         1 Tbsp of tahani (optional)

·         Choose your spices: Sweet or Spicy

o   Sweet: 1 tsp of cinnamon, 1 tsp of pumpkin spice

o   Spicy: 1/2 tsp of cayenne pepper, 1/2 tsp of paprika, 1 tsp of cumin 

DIRECTIONS:

Directions: Pre-heat oven to 400 ºF. With a fork, poke holes in the sweet potato all over (both sides). Place the sweet potato on a baking sweet and bake for 45-60 minutes until you can squeeze it. Once the baked potato is cooked, remove the skin and chop it into pieces. Add the chopped sweet potato and the other hummus ingredients into a blender and mix the hummus until it becomes a smooth consistency with no visible chopped pieces of sweet potato. Taste the hummus and add more spices as needed.

Nutrition Information Per Serving: Food weight: 0.5, Calories: 60 kcal, Fat 2: g, Cholesterol: 0 mg, Carbohydrate: 8g, Dietary Fiber: 1 g, Protein: 2 g, Sodium: 85 mg