Weigh To Go! Nutrition Services

Winter Vegetable Soup

2011-11-10T15:04:00.001-08:00

1 Tablespoon olive oil

1 onion diced

2 gloves or garlic minced

2 carrots diced

1 rib of celery diced

1 bay leaf

1 Tbsp tomato paste

2 cups diced sweet potato

1 cup turnip diced

32 ounces chicken or vegetable broth

1 cup of water

2 cups chopped kale

Salt and pepper to taste

In a large pot sauté onion, garlic, carrots, celery and bay leaf until softened about 5 minutes. Add tomato paste and stir constantly for 1 minute. Add broth, water, sweet potato and turnip and bring to a boil. Set heat to medium and allow to simmer for 20 minutes until vegetables are soft. Remove bay leaf. Remove 1.5 cups of solids from broth and set aside. Puree soup until smooth. Add back vegetables to the soup and add the kale. Cook another 10 minutes and season to taste.

Warm Roasted Chickpea Salad

2011-11-10T15:02:00.001-08:00

1 can of chickpeas drained and rinsed

½ a red pepper diced

¼ cup red onion diced

2 tsp olive oil

1 Tbsp white wine vinegar

¼ cup chopped parsley

Salt and pepper to taste

In a bowl toss chickpeas with olive oil and salt and pepper. Place in a single layer on baking sheet and bake at 350 degrees for 45 minutes until chickpeas have a crunch to them. In a bowl toss the chickpeas with red pepper, onion, parsley and vinegar. Serve warm.

Tuna Salad

2011-11-10T15:00:00.001-08:00

Serves 2

1 can tuna packed in water, drained

3 tablespoons diced roasted red pepper

2 teaspoons capers drained

2 teaspoons extra virgin olive oil

1 Tablespoon fresh lemon juice

1 teaspoon red wine vinegar

Salt and pepper to taste

Mix all ingredients. Serve on lettuce leaves with other vegetables such as cucumber, sliced carrots and tomatoes.

Nutrition Facts

Calories 163, Protein 20.5 grams, Fat 7 grams, Monounsaturated fat 4 grams, Polyunsaturated fat 1.5 grams, Saturated fat 1.25 grams, Carbohydrates 3 grams, Fiber 0.5 grams

Sautéed Summer Squash and Zucchini

2011-11-10T14:57:00.001-08:00

Serves 2

1 medium zucchini

1 medium summer squash

1 small onion

2 teaspoons olive oil or Canola oil

Salt and pepper to taste

Cut zucchini and summer squash in half the long way and then cut it into ¼ inch pieces. Cut onion in half and then into thin slices.

In a skillet over medium heat add oil, onion, zucchini and summer squash. Add salt and pepper to taste. Sautee the vegetables until they are soft but not mushy, about 10 minutes.

Salmon Cucumber Cups

2011-11-10T14:55:00.001-08:00

2 ounces of salmon (smoked, canned or cooked leftovers)

¼ tsp lemon zest

1 tsp capers chopped

1 tsp parsley chopped

2 Tbsp fat free sour cream

Cucumbers, peeled and cut into 1 inch pieces

1) Prepare the cucumber by peeling it and cutting into one inch circles. Using a small spoon or melon baler create a cup in the cucumber. Season the cucumber to taste with a little salt

2) Prepare the filling by mixing the salmon, lemon zest, chopped capers and sour cream together. Place 1 tsp of the filling in each cucumber cup. Top with a parley leaf.

Quick Quinoa Vegetable Soup

2011-11-10T14:27:00.001-08:00

1 box of chicken or vegetable broth, low sodium and low fat

¾ cup quinoa, rinsed well

1 Tablespoon tomato paste

2 teaspoons olive oil

1 small onion diced

1 clove of garlic minced

1 bay leaf

1 bag of frozen vegetables such as Stop and Shops Ranchero mix

1 Tablespoon fresh or 1 tsp dried basil

In a pot heat the olive oil over medium heat and add onion and garlic. Cook for three minutes then add the bay leaf and tomato paste. Cook another minute stirring to keep ingredients from sticking. Add the rinsed quinoa and toss with ingredients. Add chicken or vegetable stock and bring to a boil. Reduce heat to medium and simmer for ten minutes. Add frozen vegetables and simmer another 5 minutes until the quinoa has turned into small spirals and the vegetables are cooked through and hot.

Spaghetti Squash with Sautéed Vegetables

2011-11-10T14:17:00.000-08:00

Ingredients:

1 Spaghetti Squash

1 Tablespoon olive oil

1 onion, diced

2 cloves garlic, minced

8 button mushrooms, quartered

1 red pepper, diced

1 cup broccoli florettes

1 hot pepper, diced (optional)

Salt and pepper to taste

Directions:

1) Cut squash in half and scoop out the seeds

2) Season with salt and pepper to taste

3) Place squash in a microwave safe dish or bowl with 2 Tablespoons of water and cover with plastic wrap

4) Microwave for 20-25 minutes until squash can be pierced with a fork and pulls apart when a fork is scraped over it.

5) In a skillet sauté the onion and garlic for 2 minutes and then add the remainder of the ingredients. Season with salt and pepper as needed.

6) Remove flesh from the squash by scrapping with a fork and add to the sautéed vegetables. Toss to combine being careful not to breakup the squash.

7) Return the squash and vegetables back to the squash halves and serve.

When I made this and took the picture I substituted green beans for the broccoli because I had them in the house. Feel free to add your favorite vegetables to this dish.

Roasted Chickpeas

2011-01-10T16:02:00.000-08:00

Liz and I were in the kitchen brainstorming some new ideas for a client and one recipe we were working off of was roasted chickpeas. Since it is January in New England we wanted to have a warm side dish so we decided to try a roasted chickpea salad. While developing this recipe I discovered that roasted chickpeas are a delicious snack! Liz makes this dish at home by adding a little dried cumin to the recipe below but plain salt and pepper are also great. Try adding your favorite spices and see what you like the best. So far my favorite spice is dried chipotle pepper.

Roasted Chickpeas

1 can of roasted chickpeas
1 Tablespoon of olive oil
Salt and pepper to taste

In a bowl combine all of the ingredients and toss to coat. Lay in a single layer on a cookie sheet and place in a 375 degree oven and cook for about 45 minutes. Halfway through cooking flip them over so they brown evenly. The chickpeas should have a little crunch to them but not be too hard.

Keep The Doctor Away Fruit Salad

2010-11-22T15:12:00.000-08:00

This recipe will not really keep the doctor away but it does come with a hefty dose of vitamins and antioxidants. Liz and I like to serve this fruit salad for brunch or in little cups for dessert. As dietitians we like to recommend that our clients bring a healthy option to parties and get togethers. It is nice for you to have a low calorie food to eat and most guests enjoy having a healthy option on the table. We hope you enjoy this healthy treat!

Keep The Doctor Away Fruit Salad

Ingredients:

4 oranges

1 Pomegranate

Directions:

1) Section the oranges

2) Remove the seeds from the pomegranate

3) Toss together and enjoy

To section an orange I slice off the top and bottom creating two flat surfaces. I then run my knife under the pith exposing the pulp.

Once all of the pitch is removed cut next to each of the membranes releasing the pulp in an attractive wedge.

I have not found a fast way to remove the seeds from a pomegranate. Does anyone have tips that they like to use?

Butternut Squash Soup

2010-11-11T10:24:00.000-08:00

Liz and I have been discussing creating a cookbook since Weigh To Go! Nutrition Services started in 2006. This week we attended the national dietetic conference (FNCE) and realized that all this time all we had to do was start a blog to get our recipes out there. So here is our first recipe to post. This recipe is one of our favorites and whether we are doing a food demonstration, community education class or cooking party this is one of our staples. Liz and I often cook this soup for holiday get togethers (great tasting lower calorie start to a meal), or as a quick and easy during the week dinner.

Please use this recipe as a jumping point. There are so many great alterations that you can do with this soup. Add a cut up apple, 1 tablespoon of curry powder, or a teaspoon of cinnamon and nutmeg. Finish with a dollop of fat free Greek yogurt and enjoy!

We hope you enjoy this recipe as much as we do. - Jeanne

Butternut Squash Soup

Serves 6, 1 cup portions

1 package (1 pound) frozen cubed butternut squash

1 Tablespoon olive oil

1 onion diced

2 cloves garlic minced

2 carrots diced

2 celery stalks diced

1 carton 32 ounces chicken broth

Pinch of red chili flakes – more or less to taste

1 teaspoon salt

1 teaspoon pepper

In a pot cook oil, garlic, onion, carrot, celery, red chili flakes, salt and pepper over medium heat. Cook until ingredients are soft, approximately ten minutes. Add squash and sauté for five minutes. Add chicken broth. Scrape bottom of pot with wooden spoon or spatula to lift any brown bits that have formed on the bottom of the pot. Simmer soup covered over medium high heat for ten minutes. Turn off heat and allow to cool slightly before pureeing. Puree using an immersion blender, traditional blender or food processor. Add soup back to pot and bring to a simmer for five more minutes, adjust seasoning and serve.

Nutrition Facts:

83 calories, 2 grams protein, 2 grams fat, 15 grams carbohydrate, 2 grams fiber