Cream-Free Creamy Coleslaw!

Creamy Coleslaw

coleslaw

This coleslaw will have you thinking you’re digging into a mayo-filled bowl of slaw, but I swapped Greek yogurt for the traditional sour cream and mayo to give this bowl of veggies some creamy flavor, without all of the calories. A slaw with some protein and calcium for less than 50 calories per serving? Now you can have your slaw and eat it, too!

Ingredients (yields about ten 1/2-cup servings):

5 C shredded broccoli, carrots, cabbage or any other veggie you love! (I like the Trader Joe’s brand “Shredded Broccoli Slaw” package, which comes with 5 C shredded broccoli stalk and carrots – easy!)

1/4 C roasted sunflower seeds, unsalted

1 C 0% fat, plain Greek yogurt

1/3 C red wine vinegar

1/4 tsp salt

1 Tbsp ground black pepper

1 Tbsp onion powder

2 tsp garlic powder

Now just mix with veggies!

Now just mix with veggies!

Directions:

  1. Empty shredded veggies into large mixing bowl. Add sunflower seeds.
  2. In a separate (smaller) bowl, whisk together Greek yogurt, vinegar, salt, pepper, onion powder, garlic powder until well combined. The dressing will have a creamy consistency.
  3. Pour the dressing over the slaw and use tongs to mix all ingredients together so that the slaw is coated with the dressing.
  4. Cover bowl or transfer into an airtight container and chill in the fridge for at least 1-2 hours, or until slaw is slightly wilted. Serve chilled and enjoy!

The Goods: What’s Inside?

Nutritional Analysis Per Serving (1 serving = about 1/2 cup)

Calories 49 calories, Total Fat 2 g, Saturated Fat 0 g, Cholesterol 0 mg, Carbohydrates 5 g, Fiber 1 g, Protein 4 g, Sodium 84 mg, Calcium 46 mg

I served my coleslaw with a homemade turkey burger!

I served my coleslaw with a homemade turkey burger!

Not Your Average Pasta Dish: Whole Wheat Orzo With Veggies And Feta Cheese

Whole Wheat Orzo With Roasted Veggies And Feta Cheese

This whole wheat orzo salad is delicious hot or cold and is a great dish to make ahead for the busy week or for entertaining. At under 250 calories per serving and chock full of  fiber and so many vitamins and minerals, this colorful side dish is a perfect way to enjoy  the season’s best veggies while they’re still available!

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Ingredients (serves 6):

8 oz whole wheat orzo

1 medium zucchini

1 medium yellow squash

1/2 medium onion (I like to use vidalia onions)

1 clove garlic, minced

10-15 cherry tomatoes, halved

1 1/2 Tbsp canola oil

1/2 Tbsp olive oil

3 oz reduced-fat feta cheese

1 tsp ground black pepper

1/2 tsp salt

1/8 tsp cayenne pepper

Nonstick vegetable oil cooking spray

Roasted veggies!

Roasted veggies!

Directions:

  1. Preheat oven to 425 degrees Fahrenheit. Spray a baking sheet with non-stick vegetable oil cooking spray
  2. Dice zucchini, yellow squash and onion. Place on baking sheet and add minced garlic, canola oil, cayenne pepper, ground black pepper and salt. Bake in oven for about 25-30 minutes, stirring occasionally.
  3. Boil water and cook orzo according to directions on package.
  4. Add tomatoes to roasted vegetables, stir and bake for another 10-15 minutes, until vegetables are slightly browned and tomatoes are softened.
  5. Drain orzo once cooked. Add olive oil to clean pot and add orzo and vegetables. Add feta cheese and cook on low heat for about 5 minutes.

The Goods: What’s Inside?

Nutrient Analysis Per Serving

Calories 214 calories, Total Fat 8 g, Saturated Fat 2 g, Cholesterol 4 mg, Carbohydrates 32 g, Fiber 5 g, Protein 10 g, Sodium 397 mg, Calcium 72 mg

I served seared scallops over my orzo salad! That recipe will be posted on FuelMyFIt, too!

I served seared scallops over my orzo salad! That recipe will be posted on FuelMyFIt, too!

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Colorful Coleslaw

Coleslaw with Red Cabbage, Broccoli, Carrots and Sunflower Seeds

This lightened up cole slaw puts red cabbage center stage, and doesn’t cover it up with a thick mayo. Instead, veggies are dressed with lemon juice, red wine vinegar and a drizzle of olive oil and sprinkled with sunflower seeds – rich in healthy, unsaturated fatty acids. It’s a great salad base when topped with a piece of grilled or baked fish, or served as a side on its own!

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Ingredients (yields approximately 8 C, or about 16- half cup servings):

4 C red cabbage, shredded

2 C carrots, shredded

1 large broccoli crown

2 Tbsp olive oil

1/2 C red wine vinegar

1/2 C lemon juice (or the juice from about 1 1/2 lemons)

1/4 C sunflower seeds, roasted and unsalted

1/2 tsp ground black pepper

1/4 tsp salt

Directions:

  1. Cut broccoli crown into florets, rinse and steam until bright green and slightly tender (you can steam them over a pot of boiling water or in the microwave – covered – on high for about 1 minute).
  2. Remove broccoli from microwave and set aside to cool.
  3. Combine cabbage and carrots in a large bowl.
  4. In a separate, small bowl whisk together red wine vinegar, olive oil and lemon juice. Set aside.
  5. Squeeze broccoli dry with paper towel and chop into tiny pieces. Add broccoli to slaw mixture.
  6. Add salt and pepper and pour dressing over slaw. Add sunflower seeds and mix all ingredients. Store in the fridge in an airtight container for up to 4-5 days.

The Goods: What’s Inside?

Nutritional Analysis Per Serving

Calories 50 calories, Total Fat 4 g, Saturated Fat 1 g, Cholesterol 0 mg, Carbohydrates 4 g, Fiber 1 g, Protein 1 g, Sodium 72 mg, Calcium 23 mg

Chilled Quinoa With Citrus, Cilantro and Sunflower Seeds

Chilled Quinoa with Citrus, Cilantro and Sunflower Seeds

I know I’ve given you all a lot of quinoa recipes, but this one is my favorite to date, and is sure to become my new go-to for summer! Not only is this chilled quinoa salad refreshing, but it’s hearty in all of the right places (offering a significant amount of protein and fiber) and low in all of the right places, since it is low in total fat, saturated fat, sugar and sodium! Also, this vegetarian dish offers complete protein (i.e. all of the body’s essential amino acids) from quinoa and edamame, so it’s great as a main dish or as a smaller portion as hearty side or snack!

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Ingredients (yields about five – 3/4 C servings):

1 C quinoa, dry (rinsed and drained)

2 C water

1/3 C shelled edamame, unsalted (or rinsed and drained to remove excess salt)

1/2 C grated carrots

2 Tbsp sunflower seeds, shelled and unsalted

3 Tbsp cilantro leaves, washed, dried and finely chopped (optional: plus additional for garnish)

Juice from 1/2 a lemon (about 2 Tbsp)

1 Tbsp red wine vinegar

1 tsp extra virgin olive oil

dash salt

dash ground black pepper

Directions:

1. Combine quinoa and water in medium-sized pot and bring to a rapid boil, uncovered. Once boiling, reduce to a simmer and cover the pot. Allow quinoa to absorb the water (this should take about 15 minutes).

2. Remove quinoa from heat and allow to cool for a few minutes before transferring into a large mixing bowl. Add edamame, carrots, sunflower seeds, cilantro leaves, salt and pepper.

3. Whisk together lemon juice, red wine vinegar and extra virgin olive oil in a small bowl. Drizzle over quinoa salad and mix all ingredients. Garnish with extra cilantro leaves (if desired) and chill in refrigerator until cold (about 2 hours) if serving that same day.

*This dish is great for quick grab-and-go leftovers and keeps well in the fridge for about 5-7 days if sealed in an airtight container!

The Goods: What’s Inside?

Nutritional Analysis Per Serving (1 serving ~3/4 C)

Calories 194 calories, Total Fat 6 g, Saturated Fat 0 g, Cholesterol 0 mg, Carbohydrates 28 g, Fiber 4 g, Protein 9 g, Sodium 44 mg, Calcium 56 mg

Shredded Balsamic Sprouts

Shredded Balsamic Brussels Sprouts

Okay, I promise after this I will post something about a food that is not in the cruciferous veggie family – but why not try one more recipe involving a member of this nutritious family?! These shredded sprouts take less than 15 minutes to prepare and are a sweet and tangy way to enjoy this vegetable. Also, onions, with their sulfur-containing compounds, boast some impressive health benefits as well and, paired with the sprouts and the balsamic, make for a tasty side dish that can be enjoyed hot or cold!

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Ingredients (serves 4)

3 C shredded Brussels sprouts (you can look for bags of shredded sprouts at your grocery store – I like Trader Joe’s! Or, if you prefer, you can cut your own sprouts!)

1/2 large yellow onion

1.5 Tbsp olive oil

1/4 C balsamic vinegar

1/8 C water

1/8 tsp garlic powder

dash salt

dash ground black pepper

ready to add the balsamic vinegar, water and spices!

ready to add the balsamic vinegar, water and spices!

Directions:

1. Warm olive oil over medium heat in large saucepan.

2. Chop onion. Add onion to olive oil. Cook approximately 5 minutes, stirring occasionally.

3. Add shredded Brussels sprouts to onion and olive oil. Cook approximately 5 minutes, stirring occasionally.

4. Add water, balsamic vinegar, garlic powder, salt and pepper to Brussels sprouts. Cover and cook 5-7 minutes, until liquid has mostly been absorbed.

5. Remove from saucepan – if there is a large amount of excess liquid then drain. Enjoy hot, or cold the next day!

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

Calories 91 calories, Total Fat 6 g, Saturated Fat 1 g, Cholesterol 0 mg, Carbohydrates 10 g, Fiber 3 g, Protein 2 g, Sodium 60 mg, Calcium 31 mg

 

Some Sweet Sprouts

Brussels Sprouts with Walnuts and Pomegranate Arils

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In case you couldn’t tell, I’m on a cruciferous veggie kick. I try to eat seasonally when possible and cruciferous vegetables can grow throughout the cool, winter months. Also, cruciferous veggies offer a ton of health benefits and some studies suggest that increased intake of these veggies may be associated with a reduced risk of developing certain cancers.This sweet side dish is like wellness in a bowl –  walnuts are rich in omega 3 fatty acids, which reduce inflammation, and pomegranate arils are rich in antioxidants. Make sure you make extra – you’ll want the leftovers the next day!

Ingredients (serves 2)

2 C raw Brussels sprouts (I like to use Brussels sprouts that are on the smaller side)

1/4 C chopped walnuts, unsalted

1/2 C pomegranate arils

1 Tbsp olive oil

Dash salt

Dash ground black pepper

Directions:

1. Preheat oven to 400 degrees Fahrenheit.

ready to go in the oven!

ready to go in the oven!

2. Wash Brussels sprouts and dry thoroughly with paper towel. Cut the Brussels sprouts in halves or quarters, depending on the size of the Brussels sprouts.

3. Place Brussels sprouts on baking pan or in casserole dish. Drizzle olive oil over Brussels sprouts and season with salt and pepper.

4. Bake Brussels sprouts in oven for 10-15 minutes, stirring occasionally. After 10 minutes, remove Brussels sprouts from oven and add walnuts. Stir Brussels sprouts and walnuts together and place back in oven. Bake another 10 minutes-15 minutes, until Brussels sprouts are slightly crispy on the outside. Stir occasionally.

5. Remove Brussels sprouts from oven and add pomegranate arils. Mix all ingredients together and place back in oven. Bake another 5 minutes. Remove from oven and enjoy!

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

Calories 239 calories, Total Fat 18 g, Saturated Fat 2 g, Cholesterol 0 mg, Carbohydrates 18 g, Fiber 7 g, Protein 6 g, Sodium 101 mg, Calcium 52 mg

yum!

yum!

Cauliflower Power

cauliflower200-73fa7e31835d86c2f092faa660cc370112350a0f-s6-c30Why Eat Cauliflower?

Cauliflower is a member of the cruciferous vegetable family and  therefore joins the likes of Brussels sprouts, cabbage, broccoli, bok choy and other veggie powerhouses. Even though these veggies are personal favorites of mine, many people seem to dislike this veggie family, even though they have powerful antioxidant properties. So, I have made it my mission to create tasty recipes that incorporate these vegetable superheroes in an effort to spread the love – and the deliciousness. Cauliflower can grow in cool temperatures and therefore can be a staple throughout the fall and winter months at farmer’s markets and seasonal markets. So, next time you’re at your local market, give cauliflower a chance!

What Do I Do With Cauliflower?

Cauliflower is an easy vegetable to begin your cruciferous vegetable tasting, since it can actually be prepared to taste just like an all-time favorite: potatoes! Lower in calories and carbohydrates, but similar in consistency, this alternative can be swapped into many potato recipes! The two recipes below are kid-friendly ways to introduce your family (or anyone) to cauliflower – I promise you won’t even have leftovers!

Recipe #1: Cauliflower Breadsticks

yum!

yum!

I adapted this recipe that was given to me by a friend and slimmed down traditional cheese sticks. All of the flavor for less than 50 calories per “bread”stick? That is true cauliflower power!

Ingredients (serves 12):

1 large head cauliflower (approximately 6” diameter)

2 cloves garlic, minced

2 large eggs, lightly beaten

3 oz low-fat shredded mozzarella cheese

½ tsp onion powder

Dash salt

¼ tsp ground black pepper

Non-fat vegetable oil cooking spray

Directions:

  1. Preheat oven to 450 degrees Fahrenheit.
  2. Wash and dry cauliflower and chop into florets. Steam (either in microwave or over boiling water) until soft (approximately 10-15 minutes).
  3. Place cauliflower in food processor and blend until pureed. The cauliflower should have the consistency of mashed potatoes.
  4. In a large bowl, mix eggs, 2 oz cheese (2/3 of the cheese), spices (garlic, onion powder, salt and pepper) and pureed cauliflower.
  5. Spray a 9×13 inch casserole dish with non-stick vegetable oil cooking spray. Transfer cauliflower mix into casserole dish and spread into a thin, even layer with spatula.
  6. Bake in oven for approximately 20-25 minutes, or until the top is slightly brown. Remove from oven, add remaining cheese on top and bake until cheese is melted (another 5 minutes).
  7. Cut into squares (3×4) to yield 12 cauliflower breadstick squares. Enjoy!

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

*1 serving is 1 square

Calories 43, Total Fat 2 g, Saturated Fat 1 g, Cholesterol 36 mg, Carbohydrates 3 g, Fiber 1 g, Protein 4 g, Calcium 72 mg, Sodium 86 mg

Recipe #2: Cauliflower Mashed “Potatoes”

just like mashed potatoes!

just like mashed potatoes!

This recipe is a true favorite of mine – so easy to prepare and tastes just like your favorite comfort food – only take even more comfort in the fact that it contains less saturated fat, less carbohydrates and fewer calories than the traditional potato version with cream.

Ingredients (serves 4):

1 large head cauliflower (approximately 6” in diameter)

1 clove garlic, minced

1 Tbsp butter or margarine

¼ tsp ground black pepper

¼ tsp salt

Directions:

  1. Bring a medium-sized pot of water to a boil.
  2. Wash and dry cauliflower. Cut cauliflower into florets and transfer into pot of boiling water. Boil until soft (approximately 5-7 minutes).
  3. Strain water from cauliflower and transfer cauliflower into food processor. Blend until pureed (it should be the consistency of mashed potatoes).
  4. Transfer cauliflower into serving bowl. Add butter and spices and stir until well combined. Enjoy!

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

Calories 63, Total Fat 12 g, Saturated Fat 2g, Cholesterol 8 mg, Carbohydrates 8 g, Fiber 4 g, Protein 3 g, Calcium 35 mg, Sodium 210 mg

*raw cauliflower photo courtesy of: http://media.npr.org/kitchen/2008/04/cauliflower/cauliflower200-73fa7e31835d86c2f092faa660cc370112350a0f-s6-c30.jpg 

Warm Kale, Beet and Feta Salad

Warm Kale, Beet and Feta Salad

This seasonal salad is packed with vitamins and minerals and will keep you warm in these chilly temperatures. Beets and kale are both vegetables that can be grown through the winter and bought at local farmer’s markets and grocery stores during this time when vegetables can seem scarce. The hearty, crisp taste of kale is balanced by the sweet taste of beets and creamy feta cheese in this warm salad, which is a cinch to make. As tasty as it is pretty, this winter-y salad will become your new favorite for entertaining – or just eating on your own!

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Ingredients (serves 4):

6 C kale, raw, chopped (wash thoroughly and remove large stems)

8 oz. baby beets (I like Melissa’s Ready-To-Eat Baby Beets, which are steamed, peeled and ready to eat. 1 package is 8 oz, which is about 5 baby beets. You can also roast your own beets! If you roast your own, you should do so before preparing this dish, as they should be ready to eat in this recipe).

1/4 C reduced- fat feta cheese, crumbledIMG_0567

1.5 Tbsp extra virgin olive oil

Lemon juice from 1/2 a lemon, freshly squeezed

1/8 tsp salt

1/8 tsp ground black pepper

1/2 C water

Directions:

1. Heat olive oil in large pan over medium heat (I recommend using a pan with large sides, or a pot, as the kale starts out piled high in the pan before it cooks down).IMG_0566

2. Add kale to pan. Add water and cover. Allow kale to cook covered for approximately 5 minutes. The kale should be a bright green color and there should be some excess liquid when the cover is removed.

3. Remove cover and stir kale until it begins to wilt, about 3 minutes. The liquid should be mostly evaporated by now. Add lemon juice, salt and pepper and cook another 2-3 minutes, stirring occasionally.

4. Cut beets into wedges and add to kale. Cook 2-3 minutes, stirring occasionally. Transfer from pan to serving dish. Top with feta cheese and serve warm. Enjoy!

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

Calories 149 calories, Fat 8 g, Saturated Fat 2 g, Cholesterol 6 mg, Carbohydrates 18 g, Fiber 4 g, Protein 6 g, Sodium 235 mg, Calcium 176 mg

I served it with butternut squash ravioli!

I served it with butternut squash ravioli!

Roasted Potatoes and Onions

Roasted Potatoes and Onions

This healthier twist on home fries is simple to make and tastes every bit like comfort food! Potatoes are a great source of fiber, potassium and the skin contains a ton of nutrients! Enjoy this side dish as a snack, or paired with a lean protein (I love eating this with grilled chicken) to round out dinner! The best part? Leftovers taste amazing with eggs the next morning!

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Ingredients (serves 3)

5 small (2″ diameter) yukon gold potatoes (red potatoes also work!)

1 small onion, chopped

2 Tbsp extra virgin olive oil

dash salt (to taste)

dash cayenne pepper (to taste)

1/4 tsp ground black pepper

1/4 tsp paprika

nonstick vegetable oil cooking spray

IMG_0512Directions:

1. Preheat oven to 400 degrees.

2. Wash potatoes. Dry thoroughly with paper towel. Chop into eighths.

3. Spray casserole dish with nonstick vegetable oil cooking spray. Add potatoes.

4. Add chopped onions and olive oil. Mix.

5. Add spices. Mix.

6. Bake in oven for 45 minutes – 1 hour, mixing every 15-20 minutes. Serve hot.

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

Calories 301 calories, Fat 10 g, Saturated Fat 1 g, Cholesterol 0 mg, Carbohydrates 49 g, Fiber 5 g, Sugar 5 g, Protein 6 g, Sodium 70 mg, Calcium 38 mg

Warm Kale And Butternut Squash Salad

This warm salad will make you feel like you’re eating comfort food in these dropping temperatures! This dish, which can be a snack, a side dish, or a perfectly adequate meal if you add some protein, makes use of some of fall’s best treasures. Butternut squash is a winter squash that supplies a ton of beta-carotene (A precursor form of vitamin A), along with vitamin C, vitamin K, potassium and fiber. Also, kale is a nutritionally power-packed leafy green that offers up even more vitamin C, vitamin A and vitamin K, along with iron, calcium and a ton of other vitamins and minerals. The acidity from the lemon juice helps to break down the nutrients in kale in order to increase bioavailability, and also helps to counteract the bitter taste of this green.

Ingredients (serves 2):

4 C kale, chopped (with stems removed)

1.5 C cubed butternut squash

1/2 lemon

1/4 tsp ground black pepper

dash salt

2 Tbsp extra virgin olive oil

Directions:

1. Preheat oven to 425 degrees.

2.Place cubed squash on baking sheet and drizzle 1 Tbsp olive oil over squash. Add dash salt and dash ground black pepper. Bake in oven once preheated approximately 45 minutes, mixing every 15-20 minutes.

3. Chop kale and remove large stems.

4. Add remaining 1 Tbsp olive oil to skillet and warm over medium heat.

5. Add kale to skillet. Cook approximately 5 minutes, stirring often.

6. Squeeze juice from 1/2 lemon over kale and mix well. Add remaining black pepper to kale. Allow to cook another 5 minutes, stirring often.

7. Combine kale and squash and mix. Serve warm.

Nutritional Analysis Per Serving:

Calories 252 cals, Fat 15 g, Saturated Fat 2 g, Cholesterol 0 mg, Carbohydrates 31 g, Fiber 5 g, Sugars 4 g, Protein 6 g, Calcium 246 mg, Sodium 142 mg