Nutrition Blog

Spaghetti Squash Lasagna with Broccolini Prep/Cook 30 m Ready in 40 m Recipe By:EatingWell Test Kitchen “In this low-carb spaghetti squash lasagna recipe, garlicky broccolini, spaghetti squash and cheese are combined for a healthy take on a favorite casserole. This bakes right in the squash shells for a fun presentation. Serve with a big Caesar salad and some warm and crusty whole-grain bread.” Ingredients 1 2½- to 3-pound spaghetti squash, halved lengthwise and seeded 1 tablespoon extra-virgin olive oil 1 bunch broccolini, chopped 4 cloves garlic, minced ¼ teaspoon crushed red pepper (optional) 2 tablespoons water 1 cup shredded part-skim mozzarella cheese, divided ¼ cup shredded Parmesan cheese, divided ¾ teaspoon Italian seasoning ½ teaspoon salt ¼ teaspoon ground pepper Directions 1.  Position racks in... Read More

Sweet Potato Skins with Guacamole Prep 25 m Ready in 2 h Recipe By:Devon O’Brien “Top crispy sweet potato skins with guacamole for a healthy take on classic potato skins in this easy crowd-pleasing recipe.” Ingredients Potato Skins 4 small sweet potatoes 1 tablespoon extra-virgin olive oil ⅛ teaspoon kosher salt ½ cup shredded Cheddar cheese Guacamole & Toppings 1 ripe avocado 1 tablespoon lime juice 1 clove garlic, minced ⅛ teaspoon salt ¼ cup chopped tomato 2 tablespoons minced red onion Chopped cilantro for garnish Directions 1Preheat oven to 400°F. 2Tightly wrap sweet potatoes in foil and place on a baking sheet. Roast until very tender, 50 minutes to 1 hour. Carefully unwrap and set aside to cool. 3Line a baking sheet with parchment... Read More

Zucchini Boat Turkey Tacos Serves: 4 servings Low calorie, low carb, low fat but high flavor Zucchini Boat Turkey Tacos | Ingredients 4 medium zucchini ½ cup salsa (plus more for serving) 1 pound ground turkey 1 teaspoon garlic powder 1 teaspoon cumin 1 teaspoon salt, or to taste 1 teaspoon chili powder 1 teaspoon paprika ½ small onion, minced 4 oz tomato sauce ¼ cup water ½ cup (or so) shredded Mexican cheese blend sour cream, optional for serving Instructions Bring a large pot of salted water to boil. Pour ½ cup of salsa into the bottom of a 9×13 baking dish and set aside. Cut the zucchini in half lengthwise then with a small spoon or melon baller (I used my tablespoon measuring spoon),... Read More

The Protein 411 Protein helps to maintain lean muscle, grow and repair all cells in your body, and regulate your appetite, according to Erin Palinski-Wade, RD, CDE, the author of Belly Fat Diet for Dummies. On average, active women need about half a gram of protein per pound of body weight every day (so an active 140-pound woman would need 70 grams of protein). One way to meet this goal is to include a source of protein at every meal. A high-protein meal would have 25 percent of its calories coming from protein. Plant-Based Protein: Beans, legumes, nuts, seeds, quinoa, amaranth Animal Protein: Eggs, low-fat dairy, white meat poultry, lean beef, pork loin, fish

Day 1:   Breakfast (417 calories) Avocado-Egg Toast • 1 slice whole-grain bread • 1/2 medium avocado • 1 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray) Season egg with a pinch of salt and pepper. • 1 medium banana Morning Snack (305 calories) • 1 medium apple • 2 Tbsp. peanut butter Lunch (468 calories) • 2 cups Ravioli & Vegetable Soup • 2 diagonal slices baguette (1/4 inch thick), preferably whole-wheat • 3 Tbsp. shredded Cheddar cheese Top baguette slices with 1 1/2 Tbsp. cheese each and a pinch of pepper. Toast until cheese is melted. • 1 medium orange Afternoon Snack (220 calories) • 5 Tbsp. hummus • 1 cup... Read More

              Spaghetti Squash with Roasted Tomatoes, Beans & Almond Pesto Recipe By: Karen Ansel, M.S., R.D.N. “Looking at a tangle of spaghetti squash tricks your brain into thinking you’re about to eat a serving of eggy noodles, when in fact, you get a nice calorie and carb savings in this healthy recipe. Giving tomatoes a stint in a hot oven makes them candy-sweet.” Ingredients Almond Pesto 2 cups fresh basil leaves 1 cup fresh parsley leaves ½ cup grated Parmesan cheese ⅓ cup whole raw almonds 1 clove garlic 1½ tablespoons red-wine vinegar ¼ teaspoon kosher salt ¼ teaspoon ground pepper ¼ cup extra-virgin olive oil ¼ cup water Spaghetti Squash & Vegetables 1 3-pound spaghetti squash ¼ cup... Read More

              Barbecued Pork Chops with Roasted Potatoes & Kale Recipe By: Katie Webster “Cooking the potatoes and kale in a foil packet in this healthy recipe gives you moist and tender results while using less oil. Choose a barbecue sauce that has the least amount of sodium and added sugars.” Ingredients 1½ pounds red or yellow potatoes, cut into 1-inch pieces 4 cups chopped kale, stems removed 2 tablespoons avocado oil or canola oil, divided 1 teaspoon chili powder 1 teaspoon paprika ½ teaspoon salt, divided ¼ teaspoon garlic powder 2 8- to 10-ounce boneless pork chops, about ¾ inch thick, trimmed 4 tablespoons barbecue sauce 2 tablespoons water Directions 1 Preheat oven to 425°F. 2 Lay two 24-inch-long... Read More

Seared Chicken with Mango Salsa & Spaghetti Squash             Recipe By: Katie Webster “A quick mango salsa gives this easy chicken dinner recipe a tropical flavor boost. A generous serving of spaghetti squash rounds out the healthy meal.” Ingredients 1 ripe mango, peeled and diced 1 fresh jalapeño, minced (seeded if desired) ½ cup finely diced red onion ¼ cup chopped fresh cilantro 2 tablespoons red-wine vinegar 1 tablespoon light brown sugar 1¼ teaspoons kosher salt, divided 1 spaghetti squash (about 3 pounds), halved lengthwise and seeded 2 8-ounce boneless skinless chicken breasts, trimmed and halved 2 tablespoons coconut oil or canola oil, divided ¼ cup sliced almonds, toasted Directions 1 Mix mango, jalapeno, onion, cilantro, vinegar, brown sugar and... Read More