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Blog / Nutrition

Baked Stuffed Apples

May 2, 2017 Nutrition

Food Weight: 2.5 INGREDIENTS: Yield: 6 servings (serving size: 1 apple) ·      6 medium red apples (preferably McIntosh) ·      Juice from ½ a lemon (approximately 2 tablespoons) ·      2 cups water ·      ½...

Mashed Potato Makeover With Chick Peas (Garbanzo Beans)

Apr 4, 2017 Nutrition

Food Weight: 2.5 INGREDIENTS: Yield: 6 servings (serving size: 1/6th of recipe, 293 grams or a little over 1 cup) ·      2 pounds baking potatoes, peeled and cut into chunks ·      1 can (15.5 ounces) chick peas, rinsed and drained ·      1 cup light...

Butternut Squash French Fries

Feb 28, 2017 Nutrition

Packed with vitamins, this healthy and lower calorie version of fries are delicious, practically fat-free and a fraction of the calories of the real thing. Food weight: 0.5  INGREDIENTS: Yield: 4 servings (serving size: ¼ of the recipe) 2 large butternut squash Canola oil nonstick cooking spray 1 teaspoon salt DIRECTIONS: Preheat oven to...

Meatless Meatballs

Feb 7, 2017 Nutrition

INGREDIENTS: Yield: 16 meatballs (1/8 cup per meatball) Ingredients: ·         Meatball Mixture o   1- 8 oz package of tempeh, crumbled up o   ½ cup of onion, chopped o   1 flaxseed egg  (Mix together 1 Tablespoon of ground flaxseed + 3 Tablespoons of warm water. Let mixture...

Healthy Slow Cooker Turkey Chili

Jan 3, 2017 Nutrition

QUICK AND HEALTHY SLOW COOKER TURKEY CHILI FOOD WEIGHT: 4.0 YIELD: 6 SERVINGS Nutritional Information Per Serving: Calories: 378, Fat: 5 g, Cholesterol: 38 mg, Sodium: 685 mg, Carbohydrate: 46 g, Dietary Fiber: 15 g, Sugars: 8 g, Protein: 39 g INGREDIENTS: ·      1 tablespoon extra virgin olive oil ·      1.25...

Grilled Tuna Steaks

Dec 6, 2016 Nutrition

Food weight: 3.5 INGREDIENTS: Yield: 2 servings (serving size: 1 tuna steak) 2 tuna steaks (6 ounces each)  ½ teaspoon salt  ¼ teaspoon freshly ground pepper  ¼ cup apricot jam 1 tablespoon Dijon mustard  Fresh lemon wedges, for garnish DIRECTIONS: Preheat grill (medium-high heat) or broiler....

Raspberry Walnut Salad

Nov 1, 2016 Nutrition

Food Weight: 4.5 INGREDIENTS: Dressing: ·        1/3 cup fresh raspberries ·        1 tablespoon balsamic vinegar ·        2 teaspoons Dijon mustard ·        1 tablespoon...

Minestrone Soup

Oct 4, 2016 Nutrition

MINESTRONE SOUP Food Weight: 2.0 INGREDIENTS: ·        1 tablespoon extra virgin olive oil ·        2 medium zucchini, cut into small pieces ·        3 carrots, cut into small pieces ·        1...

Creamy Garlic Hummus

Sep 6, 2016 Nutrition

Food Weight: 1.0 Serve with warm whole wheat pita bread or pita crisps.  Yield: 18 servings (serving size: 1/18th of recipe, 67 grams or ~ ¼ cup)  INGREDIENTS: ¾  cup water  ½ cup tahini (sesame seed paste available at the health food store)  4 large garlic cloves, crushed  2 cans (15.5 ounces each)...

Oatmeal, Walnut and Flaxseed Pancakes

Aug 2, 2016 Nutrition

Food weight: 2.5 Yield: 12 pancakes (serving size: 2 pancakes)   INGREDIENTS: 1 cup 100% whole wheat flour ½ cup old-fashioned oat flakes, ground ¼ cup ground flaxseeds ¼ cup finely chopped walnuts 1 ½ teaspoons baking powder ½ teaspoon baking soda ½ teaspoon kosher salt 1 ¼ cups light soy milk ¼...

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