Pumpkin Cranberry Oatmeal Cookies

            When I am on the go I always have healthy snacks with me.  As my husband can attest I am the first to complain when I get hungry. Having snacks on hand is key to preventing my hanger!

            One of my favorite snacks is my low calorie oatmeal cookies, I've spiced them up a bit for the season by using pumpkin puree and pumpkin spice. What makes these cookies so great is that they are portable and portion controlled. The secret ingredient in this recipe is the applesauce, which I used instead of oil to cut down the fat calories and also help moisten and bind the cookies. 

           These cookies also make for an easy breakfast, just enjoy on the go with a yogurt or a hard boiled egg and a piece of fruit!

Pumpkin Cranberry Oatmeal Cookies

Makes about 18 cookies

Ingredients

• 1 cup old fashioned oats
• 1 cup whole wheat flour
• 1 teaspoon baking powder
• 1/2 teaspoon salt
• 1 teaspoon pumpkin spice
• 1/2 cup pumpkin puree 
• 1/2 cup coconut sugar or brown sugar
• 1/2 cup applesauce, no added sugar
• 1/2 cup dried cranberries

Directions
1. Preheat oven to 350 degrees.
2. In a large bowl mix together oats, flour, baking powder and salt.
3. In a medium bowl mix together pumpkin, sugar and applesauce.
4. Add wet ingredients to dry ingredients and mix to combine.
5. Fold in cranberries.
6. Bake for 10-12 minutes.

Spaghetti Squash Shrimp Scampi

      Traditional scampi in the United States is full of butter, carbohydrates and is low in fiber and nutrients. Although delicious this recipe is definitely in need of a healthy twist! Creating a healthy yet delicious scampi was definitely a challenge as my husband is a pasta lover. Even getting him to try whole wheat pasta was difficult. As you know I am always up for a challenge in the kitchen and I think the final product was a winner.
        Instead of using butter I used olive oil and chicken broth as the base of the sauce. To bring in more nutrients I added broccoli for fiber and Vitamin K; sun-dried tomatoes for Vitamin A; and lemons for Vitamin C. Instead of pasta I chose to serve the scampi over roasted spaghetti squash, cutting down the calories and carbohydrates and bumping up the nutrients!

I love this dish not only was it easy to make but is packed full of flavor and nutrients. My husband loved it, and didn't miss the pasta after all! 

Spaghetti Squash Shrimp Scampi
Servings: 2

Ingredients

• 1 medium spaghetti squash
• 1 Tablespoon olive oil
• 2 garlic cloves, minced
• 2 cups broccoli
• 1/2 pound of raw shrimp, peeled and deveined
• 1/4 cup sun-dried tomatoes, chopped
• juice of 1 lemon
• 1 teaspoon of lemon zest
• 1/4 cup chicken broth, low sodium
• 1/3 cup grated Parmesan cheese
• salt and pepper to taste
• 2 Tablespoons parsley, finely chopped

Directions

1. Preheat oven to 425 degrees.
2. Cut spaghetti squash in half, length-wise. Remove seeds and place in baking dish flesh side up and drizzle with olive oil and season with salt and pepper. Bake for 35-45 minutes, until squash is tender and easy to shred.
3. While squash is baking, add water to a large saucepan, warming on medium high heat. Once boiling add in broccoli and cook for 2-3 minutes. Then remove and cover with aluminum foil.
4. In a medium saute pan over medium heat saute garlic in olive oil for 1-2 minutes or until fragrant. Add in shrimp and cook until pink. Remove cooked shrimp from pan and cover with aluminum foil.
5. For the sauce add chicken broth, lemon juice and zest to the saucepan. Once boiling decrease the heat and stir in cheese. Once dissolved and sauce creamy add in sun-dried tomatoes.  Cook for another 5 minutes. Then add in parsley.
6. When spaghetti squash is done, remove from oven and shred with a fork. Add squash to sauce to allow it to soak up the juice. Then add in cooked shrimp and broccoli. Cook for 2 minutes until warm. Do not overcook or broccoli will start to brown. Serve topped with parsley and Parmesan cheese.

Farm to Table: Black Bean Butternut Squash Chili

          Last week I attended a Farm to Table event at Green Meadow Farm in Hamilton, Mass., put together by the Northeast Mass Dietetics Association for dietitians in the area. During the event we got to enjoy local foods prepared by the farm's own chef and listen to a fellow dietitian and local food enthusiast, Nicole Cormier, talk about ways to incorporate sustainable eating into our practice as dietitians. I have always had an interest in eating locally because of the benefit to our environment, as well as the improved nutrient quality and taste of our food. What I didn't realize was how much of an impact it can have on improving lifestyle habits and health.

Here are some simple ways you can enjoy locally grown foods...

- Shop at a local farmers market
-Take part in a local CSA (Community Supported Agriculture)
-Visit a local farm and pick your own fruits and vegetables
- Start your own vegetable or herb garden
-Plan a meal knowing where all your foods come from


            My recipe for Black Bean Butternut Squash Chili is perfect for this post because all of the produce can be found at a farmers market this time of year! I made it for my husband and brother in law, and they loved it! I'd call that a success!

Black Bean Butternut Squash Chili

Time: 1 hours 30 minutes
Servings: 4

Ingredients 2 Tbsp Olive Oil 1 small Butternut Squash ( ~1.5 pounds), peeled and chopped 1 medium Onion, diced 3 Garlic Cloves, minced 1 Red Pepper, diced 1 Green Pepper, diced 2 (14.5 oz) cans low sodium Black Beans 16 ounces low sodium diced tomatoes , diced 2-3 cups low sodium Vegetable Broth 1 Tbsp Chili Powder ½ tsp Cinnamon 1/3 tsp Allspice 1 tsp Cumin 3 cups raw kale Salt/pepper to taste Directions 1. In a large pot sauté all vegetables (onions, garlic, peppers, butternut squash) in 2 tablespoons of olive oil over medium high heat for 5 minutes or until the onions are translucent. Make sure to stir vegetables each minute for even cooking. 2. Once onions translucent turn down heat to medium low. 3. Add remaining spices, diced tomatoes, and vegetable broth, cover and cook for 1 hour. 4. Once the butternut squash is tender add in the kale and cook for about 2-3 minutes until all the kale is wilted. 5. Once the chili is complete top with your favorite ingredients (cheese, Greek yogurt, avocado, cilantro, hot sauce etc.)

A Taste of Iceland: Skyr

       The one food I can't go a day without has to be yogurt. Whether it's for breakfast, a snack, or in a recipe I find some way to incorporate it into my day. Greek yogurt has been my go to until a recent trip to Iceland opened my eyes to a new and maybe even healthier yogurt, Skyr.

         When I first arrived in Iceland it seemed like everyone I saw was eating this " my Skyr" yogurt. After getting my first taste and could see why it was so popular!  The yogurt reminded me of Greek yogurt but had a thicker consistency and higher protein content. After doing some research I found that " Skyr" is an Icelandic strained dairy product that has been a staple of Icelandic cuisine for over a thousand years. To make Skyr, skim milk is strained of most of its water content by using almost 3-4 times as much milk as regular yogurt. This straining process gives the yogurt its thick consistency and high protein content.  Skyr also contains less added sugar per serving (~ 11 grams) than regular (~25 grams) or Greek yogurt (~16 grams) . 

        After arriving back in the states I was definitely feeling Skyr and Iceland withdrawal.  But to my surprise, through a conversation with a cousin about my trip (and my new yogurt addiction), there is a US brand of Icelandic Style Yogurt called Siggi's. I was able to find it at my local Target and have found it to taste very much like the yogurt I had in Iceland!

Skyr can be a perfect fit into many peoples diet including:
-diabetics
-those who are lactose intolerant (lactose is taken out during the straining process)
-athletes
-those trying to loose weight, or cut back on calories/added sugars
-health nuts, like me!

So, for a little taste of Iceland and a healthier low sugar/low calorie yogurt option give Siggi's a try!

 

 

Stay tuned for more recipes using my new favorite yogurt!!..

Blueberries: An Antioxidant Powerhouse!

         This time of the year is my favorite for picking up fresh produce at local farmers markets. One of my favorite summer fruits are blueberries, so of course they were a pick up must at a recent visit to the farmers market.
         Blueberries are not only delicious but low in calories and packed full of vital nutrients like fiber, vitamins, mineral, antioxidants and other phytonutrients. Antioxidant is a definite buzz word in the world of health and nutrition these days. Blueberries are among the highest in antioxidant value. Anthocyanin, one antioxidant found in blueberries, gives blueberries their bright blue color and has been found to help fight cancer cells, improve cognitive health, promote cardiovascular health and even improve insulin sensitivity. Needless to say these are some powerful berries!

Top Ways to Enjoy Blueberries
-Eaten by the handful!
-Added to cereal or yogurt
-Made into jelly or jams
-Added to baked goods (muffins, pancakes, pie etc)
-Added to smoothies

Try my newest recipe creation for Blueberry Peach Crisp using both blueberries and peaches that I got from the farmers market! YUM


Blueberry Peach Crisp

Servings: 8
Time: 55 minutes

Ingredients

• 2 cups blueberries
• 3 peaches, sliced with skins on
• 1/2 lemon zested and juiced
• 1/3 cup granulated sugar
• 2 tsp corn starch

Topping

• 1 cup old fashioned oats
• 1/4 cup whole wheat flour
• 1/4 cup all purpose flour
• 1/2 cup brown sugar, not packed
• 1 tsp cinnamon
• 1/4 cup (1/2 stick of butter), melted

Directions

1. Pre-heat oven to 375 degrees.

2. Combine blueberries, peaches, lemon juice, lemon zest, sugar. Sprinkle with cornstarch and mix together.  Place fruit in un-greased pie dish.

3. Combine topping ingredients, mix to combine the sprinkle over the top of the fruit mixture.

4. Bake for 35-40 minutes.

Serve with Frozen Yogurt and enjoy!
 

Nutrition Information (per serving): 233 Calories, 6.6 g fat, 3.6g saturated fat,15 mg cholesterol, 35 g carbohydrates, 4.4 g fiber, 2 g protein

Strawberry Banana Mini Muffins

            This strawberry banana mini muffin recipe was inspired by my mission to clean out our fridge and pantry before moving this past month. One of my biggest pet peeves is throwing away food, so I tend to make a lot of meals and recipes using left over odds and ends. For this recipe not only was I able to use up the remaining frozen bananas and strawberries but I was able to finish up our remaining flour and yogurt.  The yogurt was a fun healthy twist to help cut down on the fat, bump up the protein and help keep the muffins moist. These muffins were of course delicious and nutritious, so needless to say, there were none left by the time we moved out! Enjoy :)


Strawberry Banana Mini Muffins

Makes: 24 mini muffins

Servings: 12 (2 muffins)
Time: 30 minutes

Ingredients:

·         1 cup whole-wheat flour

·         1 cup all-purpose flour

·         1 teaspoon baking powder

·         1 teaspoon baking soda

·         ¼ teaspoon salt

·         ½ teaspoon cinnamon

·         4 large ripe bananas (~ 2 cups mashed)

·         ½ cup packed light brown sugar

·         ¼ cup vegetable oil

·         1 large egg

·         ½ cup fat-free plain Greek yogurt

·         2 teaspoon pure vanilla extract

·         1 ¼ cup chopped strawberries

Directions

1.       Pre-heat the oven to 350 degrees.

2.       Line a mini muffin pan with paper liners or lightly grease with oil spray.

3.       In a medium bowl, whisk together flours, baking powder, baking soda, salt and cinnamon. Set aside.

4.       Peel the bananas and mash with a fork. Place the mashed bananas in a large bowel. Add the brown sugar, oil, egg, Greek yogurt, and vanilla extract. Stir until combined.

5.       Slowly stir dry ingredients into wet ingredients. Mix until just combined. Gently fold in the chopped strawberries.

6.       Fill muffin liners ¾ full. Bake for 15 minutes or until a toothpick inserted into the center comes out clean.

7.       Transfer muffins to wire rack to cool. Store, covered, at room temperature or in the refrigerator.

Nutrition Information (per 2 muffins): 190 Calories, 5 grams Fat, 0 mg cholesterol, 67 mg sodium, 34 g carbohydrate, 3 grams fiber, 4 grams protein

Carrot Pineapple Coconut Muffins

This recipe was inspired by my love for carrot cake! I wanted to make this treat healthy and satisfying enough that it could be enjoyed for breakfast or dessert. For a fun seasonal twist,  I added pineapple and coconut to the muffin mix . To cut down on the calories, I used applesauce in place of some of the fat and cut back on the added sugar.

Baking this weekend also gave me the chance to play around with the new fancy camera I got for my birthday!  I think the pictures came out pretty well for my first try :)


Carrot Pineapple Coconut Muffins

Ingredients

•    1 1/2 cup all-purpose flour
• 1/2 cup whole-wheat flour
•  1 teaspoons baking powder
•  ½ teaspoon baking soda
• 1/4 teaspoon salt
• ½ teaspoon ground cinnamon
• ¼ teaspoon ground ginger
• 1/2 cup applesauce
• ¼ cup milk, fat-free (can substitute with coconut or almond milk)
• 1/2 cup packed brown sugar
• 1/4 cup vegetable oil
• 1 egg (or 2 egg whites)
• 2 teaspoons vanilla extract
• 2 cups carrot, grated (about 4 medium carrots)
•  ½ cup sweetened flaked coconut
•  1 cup fresh pineapple, cut into ¼-inch dice or “tidbit” size -or- use canned pineapple tidbits, drained -or- 1 cup frozen pineapple tidbits

Instructions

1. Preheat oven to 375 degrees Fahrenheit. Grease or place cupcake wrappers in a standard-size, 12-cup muffin pan.

2. In a large bowl, whisk together the flours, baking powder, baking soda, salt, cinnamon, and ginger.

3. In a medium bowl, whisk together applesauce, milk, brown sugar, vegetable oil, egg, and vanilla extract.

4. Pour the wet ingredients over the dry and whisk just until all ingredients are incorporated. Gently stir in the carrots, coconut, and pineapple.

5. Divide the mixture between the muffin cups. Cups should be filled to the top.

6. Bake for 20 – 25 minutes or until muffin tops spring back when poked and a toothpick inserted into the center comes out clean.

7. Allow to cool for 5 – 10 minutes before removing from the muffin tin. Serve plain for breakfast or with pineapple cream cheese glaze for dessert (recipe below).

8. Store in an airtight container at room temperature for 2 – 3 days, or freeze.

Nutrition Information (per muffin): 192 calories, 30 grams carb, 6 grams fat, 3 grams protein


To make these muffins into a sweet treat, top with my pineapple cream cheese glaze!

Pineapple Cream Cheese Glaze
(makes enough to frost 12 muffins)

Ingredients
-1/2 cup,1/3 less fat cream cheese (softened)
-1/2 cup powdered sugar
-1 teaspoon vanilla extract
-3 tablespoons pineapple juice

Instructions: Whisk together cream cheese and powdered sugar. Then whisk in vanilla and pineapple juice.

 Nutrition Information (per frosted muffin): 229 calories, 35 grams carb, 7 grams fat, 4 grams protein

Recipe Makeover: Spaghetti Squash Lasagna

I am always looking for a fun healthy ways to make over my favorite recipes. This week I tackled my families favorite recipe, Lasagna!  For a fun spin on lasagna I added the fillings to a spaghetti squash instead of layering between lasagna noodles.

Spaghetti squash is a lower calorie and lower carbohydrate alternative to pasta. One cup of spaghetti squash only contains 40 calories compared to a whopping 220 calories in a cup of pasta. Spaghetti squash is also packed with nutrients not found in pasta including folic acid, potassium, vitamin A and beta carotene.

My husband may have been able to tell the difference, but he gave this recipe two thumbs up for taste!

Spaghetti Squash Lasagna

Servings: 6

Cook time: 60 minutes

Ingredients

• 3 small spaghetti squash (1.5-2 # each)
• 32 oz spaghetti sauce
• 1 # lean ground turkey
• 1# part skim ricotta
• 1 egg
• 1 cup frozen spinach (3 cups fresh)
• 1 1/2 cups part skim mozzarella
• 1/4 cup Parmesan cheese

Directions

1. Pre-heat to 375 degrees. Cut squash in half length wise and place cut side up on a roasting or jelly roll pan. Lightly sprinkle spaghetti squash with olive oil, salt and pepper. Cook for 45-50 min or until tender.

2. While spaghetti squash is cooking, cook ground turkey on medium heat in a saute pan until cooked through. Drain any fat, then return meat to heat and add in spaghetti sauce. Cook sauce mixture until sauce boils then add in frozen spinach, cooking for another 3 minutes.

3.  In a small dish mix egg into ricotta cheese.

4.   Layer cooked spaghetti squash with 1/4 cup meat sauce, 1/6 cup ricotta, 1/4 cup meat sauce, 1/4 cup mozzarella and sprinkle with Parmesan cheese. Repeat for the remaining spaghetti squash halves.  Place filled spaghetti squash back into the oven and cook for another 10 minutes or until cheese melted. 

 

Nutrition Information (per 1 filled spaghetti squash half ): 430 Calories, 20 g Carb, 34g protein, 18 g fat