Showing posts with label Meals. Show all posts
Creamy Cauliflower Mash
By: Eating Well
R.N. and TNT Health Educator Susan Connor has a favorite low-calorie alternative to mash potatoes - Cream Cauliflower Mash. Infused with a little garlic, buttermilk and a touch of butter, this mash is perfect for the holidays ahead! And as a bonus...this recipe has about one-quarter the calories of traditional mashed potatoes. Enjoy!
Makes: 4 servings, 3/4 cup each
INGREDIENTS
8 cups bite-size cauliflower florets (about 1 head)
4 cloves garlic, crushed and peeled
1/3 cup nonfat buttermilk (see Tip)
4 teaspoons extra-virgin olive oil, divided
1 teaspoon butter
1/2 teaspoon salt
Freshly ground pepper to taste
Snipped fresh chives for garnish
PREPARATION
Place cauliflower florets and garlic in a steamer basket over boiling water, cover and steam until very tender, 12 to 15 minutes. (Alternatively, place florets and garlic in a microwave-safe bowl with 1/4 cup water, cover and microwave on High for 3 to 5 minutes.)
Place the cooked cauliflower and garlic in a food processor. Add buttermilk, 2 teaspoons oil, butter, salt and pepper; pulse several times, then process until smooth and creamy. Transfer to a serving bowl. Drizzle with the remaining 2 teaspoons oil and garnish with chives, if desired. Serve hot.
TIPS & NOTES
Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: mix 1 tablespoon lemon juice or vinegar to 1 cup milk.
NUTRITION
Per serving: 107 calories; 7 g fat (1 g sat, 4 g mono); 3 mg cholesterol; 10 g carbohydrates; 0 g added sugars; 5 g protein; 4 g fiber; 339 mg sodium; 288 mg potassium.
Exchanges: 2 vegetable, 1 1/2 fat
Source: Eating Well
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Meals,
Susan Connor,
The Best (And Easiest!) Sweet Potato Recipe Ever
By:Kim Norton - TNT Health Educator
TNT Health Educator, Kim Norton shares her FAVORITE sweet potato recipe. This fast, easy and healthy recipe is perfect for any day of the week and would even taste amazing as part of your Thanksgiving meal!
After washing ingredients, simply cube sweet potatoes and apples and thinly slice onion.
Toss everything in 2- Tbsp extra virgin olive oil
Spread on baking sheet and salt lightly with seas salt.
Bake at 400 degrees for 60-80 minutes - toss every 20 min. Enjoy cold or warm!
Ingredients
6 sweet potatoes
2 large vidalia onion
2 granny smith apples
2-3 TBSP EVOO
sea salt
1. Pre Heat oven to 400
2. Wash and cube potato and apples, keeping the skin on. And then thinly slice onion.
3. Toss together, add EVOO lightly until coated
4. Spread onto 1 or 2 baking sheets
5. Lightly add sea salt
6. Bake 60-80 mins at 400. Toss every 20 mins
***Can eat cold or warm***
Exchanges:6 ounces/approx 1 cup = 1.5 starch, .5 fruit, .5 fat
_________________________________________________________________________
About Kim Norton
Co-owner of Balance Fitness Studio for 12 years and a 4th year Health Educator for Total Nutrition Technology (TNT), Kim is a Licensed Athletic Trainer through NATABOC, a Certified Personal Trainer through National Council of Strength and Fitness, and Certified Nutrition Specialist through the American Academy of Sports Dietitians and Nutritionists.
Kim is the Head Athletic Trainer and Health Educator for the Charlotte Copperheads Professional Lacrosse team and focuses on lifestyle management for both male and female clients ages 12-75, including; sports performance, rehabilitation, weight management, overall health and wellness and customized meal plans.
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Kim Norton,
Meals,
Cranberry Cocktail Mealballs
Cranberry Cocktail meatballs
Makes 4
servings ( 4 meatballs each)
-1 lb lean ground beef
-½ cup bread crumbs
-1 egg (or equivalent in egg
substitute)
-2 Tbsp water
-3 Tbsp minced onion - ¾ cup
chili sauce
-1 (8 oz) can jellied cranberry
sauce
-1 ½ tsp lemon juice
-1 Tbsp Splenda® brown sugar
Directions:
1)
Preheat oven
to 350 degrees.
2)
In a large
bowl, mix together the ground beef, egg, water, bread crumbs, and minced onion.
3)
Roll into
small meatballs (about 1"x1").
4)
Bake in
preheated oven for 20-25 minutes, turning once.
5)
In a slow
cooker or large saucepan over low heat, blend the cranberry sauce, chili sauce,
brown sugar and lemon juice.
6)
Add
meatballs, and simmer for 1 hour before serving.
Exchanges:
½ starch, ¼ fruit, 4 meats, ¼ fat
275 calories, 10 g carbohydrates, 33 g protein, 2 g fat
**Recipe from TNT's Get Lean - Get Fit - Get Cooking Cookbook...eBook coming soon!**