Category: Recipes

Baked Oatmeal: Everyone’s Doing It

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Photo by: Whole Foods Market

Now that about 12 unrelated people have asked me about baked oatmeal–and 1 of them even brought me a sample (yum!)–I decided to test it out for myself.

Oatmeal in itself (even the 1 1/2-minute-in-the-microwave-old-fashioned kind) can be too time-consuming in the morning (I know, what has our busy world come to?!). And as you smarties already know, oats contain more soluble fiber than any other grain. Soluble Fiber is the champion at lowering bad LDL cholesterol. It works like this: Soluble fiber reduces the amount of bile reabsorbed in the intestines, which means more bile is excreted through bathroom activities. The liver panics and snatches LDL cholesterol out of the bloodstream to make more bile salts. Down goes your LDL cholesterol number, and your doc starts smiling again. Take home message: Eat more oats. Capiche?

Now back to the recipe at hand. This version takes about 40 minutes and can be made on a Sunday night and packaged up to be inhaled while biking, walking, or sleep-walking to work. It pretty much feels like an indulgent coffee cake. Have it for dessert!

Modified from the original version on About.com here, this one has less sugar and all the taste.

All-The-Rage Baked Oatmeal
Makes 8 servings
Prep Time: 5 minutes
Cooking Time: 40 minutes

3 Tbsp flaxseed meal (finely ground flax seeds)
1/4 cup warm filtered water
2 cups quick-cooking oats
1 cup rolled oats
1/2 cup packed brown sugar (optional)
2 tsp baking powder
1/2 tsp cinnamon
3/4 tsp salt
1/4 tsp ground ginger
1 cup unsweetened almond milk or soy milk
2 Tbsp melted Earth Balance margarine
1/2 cup fresh blueberries (preferably organic)
6 chopped fresh strawberries (preferably organic)

1. Preheat the oven to 350 F. Lightly oil an 8″ square or round baking pan.

2. In a small bowl, combine the flax meal with the warm water until the mixture forms a gel (about 5 minutes). Set aside.

3. In a medium-sized bowl, combine the quick-cooking oats, rolled oats, brown sugar, baking powder, cinnamon, salt and ginger. Set aside.  In another small mixing bowl, whisk together the almond milk and melted margarine. Add this to the dry ingredients, followed by the flax mixture. Stir until just combined. Fold in the blueberries and strawberries until evenly distributed.

4. Spread the mixture in the prepared pan and bake for 35-40 minutes, or until a toothpick inserted in the center emerges clean. Cut into 8 squares and serve warm with almond milk or soy milk.

NUTRITION INFO PER SERVING (including brown sugar): 219 calories, 6 g fat, 1.5 g saturated fat, 0 mg cholesterol, 48 g carbohydrate, 5.5 g fiber, 20 g sugar, 5.5 g protein, 1.5% vitamin A, 10.5% vitamin C, 13.5% calcium, 14% iron.

Leave the brown sugar out for an even lower sugar version. Enjoy this with herbal tea and more fruit for a high-powered way to start the day. Happy oat-ing!

Celery Root: The Unsung Vegetable Hero

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Celery Root by Lee Court Farms, found on WiveswithKnives.net

Guest Post by Robyn Selman

You don’t see recipes for celery root (celeriac) very often. It’s definitely one of the ugly ducklings at the produce stand. But once you peel off that gnarly brown exterior (resembling the surface of the moon), you get a low-starch, low-calorie root vegetable that smells and tastes like a mixture of celery and parsley, and is a champion source of fiber, potassium, and cancer-fighting antioxidants. When baked until tender, the texture reminds me of cooked carrots. I always find myself turning to Mark Bittman’s cookbooks when I want to cook with a less familiar vegetable, and I was not disappointed with this recipe. Gratins with root vegetables make perfect winter meals, especially when you add beans and whole grains to make them really filling.

White Bean and Celery Root Gratin with Bulgur Crust
Adapted from Mark Bittman – How to Cook Everything Vegetarian
Serves 4

½ cup fine-grind bulgur
¼ cup extra virgin olive oil, plus more for greasing the baking dish and drizzling
1 ½ pounds celery root, peeled, and cut into 1-inch cubes (about 2 cups)
1 onion, chopped
Salt and freshly ground black pepper
2 garlic cloves, chopped
2 cans cannellini (white kidney) beans, drained but still moist, liquid reserved
1 teaspoon sweet or Spanish smoked paprika
2 teaspoons chopped fresh marjoram leaves or 1 teaspoon dried or fresh oregano

Photo by Robyn Selman

Put the bulgur into a heatproof bowl and pour 1 cup boiling water over the top. Stir, then cover with plastic wrap and let sit for 15-20 minutes. Once the water has absorbed, fluff with a fork, drizzle with a little oil, season with salt and pepper, and set aside.

Lightly oil a 2-quart soufflé dish, gratin dish, or a 9×13 inch baking pan and set aside.

Preheat oven to 400 °F.

In a large deep skillet, add 3 tablespoons of oil and heat over medium heat. When hot, add the celery root and cook for about 8 minutes, until it starts to brown. Add the onion and some salt and pepper and cook for another 3 minutes or so, until the vegetables are soft and golden brown.

Off heat, stir in the garlic, beans, paprika, and herbs. Add some of the reserved bean liquid if it seems dry (it should resemble a thick stew). Taste and season with more salt and pepper if needed.

Spread the bean and vegetable mixture into the pre-oiled pan. Top evenly with the bulgur and drizzle a little olive oil over the top. Bake for 45-55 minutes, or until the edges and top are browned and bubbling happily. The time might vary depending on how deep your baking dish is.

Serve immediately or let rest for up to an hour and serve at room temperature.

Notes:
If you can’t find finely ground bulgur at your store (I couldn’t), then you should just buy regular bulgur and grind it yourself in a coffee or spice grinder at home. The first time I made this recipe I did not grind it and I was sorry. The bulgur pieces became so hard from baking that it hurt my teeth to bite down on them. So I made it again, this time grinding it first in my small coffee grinder reserved for spices until it looked similar to fine bread crumbs, and the result was MUCH better. Just goes to show that recipe instructions are chosen for good reasons and I should really pay attention to them!

Don’t have celery root? Other vegetables you can use include: potatoes, parsnips, eggplant, cauliflower, broccoli, fennel, carrots, summer squash, green beans, asparagus, or cabbage.

Robyn Selman is a recovering “picky eater.” After eating pre-packaged, processed foods her whole life she decided to make the switch to fresh, homemade meals and has never looked back. Now she approaches cooking with the mindset of “the more vegetables, the better” and loves trying out new recipes. She tries to buy local whenever possible and loves Community Supported Agriculture. Her life happily revolves around her work, her husband, and their crazy cat. She loves board games, hiking, dancing, good books, and good coffee. You can read more on her blog, Robyn Cooks.

Happy National Chocolate Cake Day!

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Orange Chocolate Cake from SKINNY DISH!

What a great reason to force yourself into some chocolate heaven today! Try this easy Orange Chocolate Cake with added vanilla frosting–it’s low in fat and calories, cholesterol-free, and has just a few ingredients. Need an extra chocolate kick? Throw in a half cup of chocolate chips. Happy chocolating!

For more dietitian-approved desserts, check my recipe page here. I’m already gearing up for National Brownie Day, December 8th.

The Bitchin’ Best of 2011

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Healthy Eating is Fun!

In case you missed these top posts in 2011, there’s still time to catch up before next year. Happy healthy eating!

Most Viewed Post: Back to School: Bag Lunches for a Dietitian’s Kindergartner 

Top Video Post: SuperBowl Sunday: Chips, Dips, and No Fat Pants!

Top Weight Loss Tips Post: 5 Mindless Ways to Drop Calories

Top Health Post: The Water Solution: Younger Skin, More Energy, and Less Flab

Most Viewed Recipe Post: You’ll Never Believe What’s in These Brownies!

Favorite Recipe: Donut Pop-Ems for Hot Bodies

And a HUGE 2011 THANK YOU! Thanks to you and Cooking with Trader Joe’s, my book, Cooking with Trader Joe’s Cookbook: SKINNY DISH!, which released in October has sold over 10,000 copies and remains in the Top 100 on Amazon.

What’s in store for 2012? Cauliflower Chocolate Chip Cookies, 10 Ways to Drop Your Cholesterol in 30 Days, and… another book? You tell me!

Have a happy, fun, healthy, and blessed New Year! XOXO

Pumpkin Spice Latte in Your Own Bitchin’ Kitchen

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I could be Charles. I’ve already had and thoroughly enjoyed several Starbucks Pumpkin Spice Lattes this year (decaf, soy, no whip, SO good). Especially as a past Starbucks barista who got free drinks “for taste-testing” ’round the clock, it’s hard to justify spending too much cashola on a coffee drink–even the Pumpkin Spice Latte. So, I’ve created my own version–much cheaper, and highly more convenient if you have a craving while at home. And no espresso machine needed!

Pumpkin Spice Latte
Makes 1 12-ounce drink

6 ounces brewed double-strength coffee (leaded or unleaded, your choice)*
6 ounces vanilla non-dairy milk (I used soymilk)
1 Tbsp pumpkin butter or apple butter (or 1 Tbsp pumpkin purée plus 2 tsp sugar)
1/8 tsp pumpkin pie spice (or a dash of cinnamon plus a dash of nutmeg) 

Brew coffee. While coffee is brewing, heat milk, pumpkin butter or apple butter (or pumpkin purée plus sugar), and spice(s) in a small saucepan over medium-high heat. Stir vigorously with a whisk until ingredients are evenly mixed and it starts to bubble. Pour coffee and milk mixture into a large mug. Pull out your laptop, turn on some jazz, sip the latte, and enjoy the moment. A true coffee shop experience!

Nutrition info per latte: 107 calories, 2.5 grams fat, 5 grams protein, 13 grams sugar, 225 mg calcium.

*1 cup in most coffee makers makes 4 ounces of coffee. Therefore, for 1 latte, brew 1 1/2 cups (6 ounces) using 3 scoops of ground coffee

Who’s ready for a homemade version of the Gingerbread Latte or the Peppermint Mocha? Stay tuned!

Thanksgiving Countdown: Hearty Lentil Loaf & Chili Lime Sweet Potatoes

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It’s thrilling to see all the healthy and even more delicious versions of traditional Thanksgiving fare floating around this year, especially those in the New York Times: Chloe Coscarelli’s hearty Curried Lentil, Squash, and Apple Stew, Country ‘Meatloaf’ with Golden Gravy, and Pumpkin Tiramisù, and Kris Carr’s own “Crazy Sexy Thanksgiving” including Pumpkin Bisque, Roasted Brussels Sprouts With Pistachios and Cipollini Onions, Shaved Fennel and Apples With Wine-Pickled Onions, Toasted Pecans and Mandarin Vinaigrette, Seitan Piccata, and Make Juice Not War Green Drink.

To add to the list, here are a couple more of my favorites straight out of Skinny Dish!:

Loafin' Lentils from Skinny Dish!

Loafin’ Lentils
Makes 8 servings (8 thick slices)
Prep time: 30 minutes
Hands-off cooking time 45 minutes, followed by 10 minutes to cool

This meatless meatloaf was adapted from the “Ultimate Vegan Lentil Walnut Loaf” by Angela Liddon, MA, of the popular OhSheGlows.com, and she was inspired by Terry Walters “Clean Food” cookbook. It fills the comfort-food category with high marks, and makes a dandy partner for Sesame Greens. The ingredient list looks a little daunting, but it’s actually simple to prepare, and is well worth any extra effort. You’ll just wish you had made 2 loaves!

3 Tbsp flaxseed meal (ground flaxseeds), soaked in ½ cup warm filtered water for 10 minutes until a gel forms, or 3 Tbsp cornstarch dissolved in ½ cup warm water
¾ cup California Walnut Halves and Pieces, or other whole walnuts
1 Tbsp olive oil
3 cloves garlic, minced, or 3 cubes frozen Crushed Garlic
½ onion, finely chopped
1 carrot, shredded
½ green apple, unpeeled and shredded
¼ cup raisins
1 tsp salt
1 tsp dried thyme
1/8 tsp black pepper
2 slices whole grain bread such as Organic Soft Wheat, toasted and then processed in a blender or food processor to make crumbs, or ¾ cup breadcrumbs
1 (17.6-oz) pkg refrigerated Steamed Lentils
1 Tbsp additional flaxseed meal, or Just Almond Meal
½ cup All Natural Barbeque Sauce, or other barbeque sauce

1 Preheat oven to 350° F.

2 Roast walnuts on a parchment paper lined baking sheet for 6 minutes. Set aside, but keep oven on.

3 Meanwhile, in a large skillet over medium-high heat, heat oil and sauté onion, garlic, and carrot until tender, about 2-3 minutes. Add shredded apple, raisins, salt, thyme, pepper, and walnuts crumbled by hand into the skillet, and sauté another 2 minutes. Pour mixture into the mixing bowl with flaxseed meal and water mixture.

4 Process bread into breadcrumbs, and then add to the mixing bowl.

5 Process lentils so that ¾ of them are blended smooth, leaving some whole lentils. Add to mixing bowl along with additional tablespoon of flaxseed meal. Stir together. Taste test the mixture now… aren’t you excited for the finished product?!

6 Press firmly into a 5 x 9-inch loaf pan. Top with barbeque sauce, spreading it evenly over the loaf.

7 Bake for 45 minutes, and then let cool for 10 minutes before slicing.

8 Store leftovers in the fridge for up to 4 days or in the freezer for up to 2 months.

NUTRITION SNAPSHOT
Per serving: 245 calories, 10.5 g total fat, 2 g saturated fat, 0 mg cholesterol, 652 mg sodium, 30.5 g carbohydrates, 8 g fiber, 10.5 g sugar, 9.5 g protein, 20.5% vitamin A, 4.5% vitamin C, 4.5% calcium, 18.5% iron

For Gluten-Free: Use gluten-free bread to make breadcrumbs

Chili Lime Sweet Potatoes from Skinny Dish!

Chili Lime Sweet Potatoes
Makes 3 servings
Prep time: 5 minutes
Hands-off cooking time: 40 minutes

My husband who isn’t much of a fan of “boring” sweet potatoes, finds this version surprisingly light, tangy, and completely unboring. Forget the marshmallow and sweetness of traditional Thanksgiving sweet potatoes and go sour and spicy!

4 small sweet potatoes, unpeeled, scrubbed, and cut into chunks
Juice of 2 limes, about 3 Tbsp
1 Tbsp agave nectar, maple syrup, or sugar
2 tsp chili powder
2 tsp grapeseed oil, or other vegetable oil
¼ tsp salt

1 Preheat oven to 350° F.

2 Place sweet potatoes in a 9 x 9-inch square baking dish.

3 In a small bowl, whisk together lime juice, agave, chili powder, oil, and salt.

4 Pour juice mixture over sweet potatoes and stir so all potatoes are well-coated.

5 Bake for 40 minutes, until sweet potato chunks are tender.

6 Store leftovers in the fridge for up to 5 days.

NUTRITION SNAPSHOT
Per serving: 130. calories, 3.5 g total fat, 0.5 g saturated fat, 0 mg cholesterol, 240 mg sodium, 25 g carbohydrates, 3.5 g fiber, 12.5 g sugar, 2 g protein, 106.5% vitamin A, 33.5% vitamin C, 3.5% calcium, 6.5% iron

Perfect topped off with the dairy-free Pumpkin Pie! Cheers to Thanksgiving, autumn veggies, and health!

Thanksgiving Countdown: Sesame Greens

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Sesame Greens from Skinny Dish!

Looking for a fatback-free (and back-fat free) greens dish to go with your big meal next Thursday? Here’s my FAVORITE, straight out of Skinny Dish! Stay tuned this weekend for more stellar Thanksgiving recipes your body will thank you for. (And don’t forget the incredible pumpkin pie from last month…)

SESAME GREENS
Makes 4 servings
Prep Time: 10 minutes

Dark leafy greens such as mustard greens, turnip greens, and collards are incredible sources of calcium with double the absorption of dairy calcium. And with the Popeye powers associated with eating dark greens, this recipe couldn’t be an easier or tastier way to energize you. Need an extra kick? Enjoy a double serving for just 175 calories!

½ cup filtered water
2 tsp toasted sesame oil
½ bag (5 oz) Prewashed and Rinsed Shredded Carrots, or 2 medium carrots, shredded or cut into thin strips
1 red bell pepper, cut into thin strips (preferably organic)
1 (16-oz) bag Trader Joe’s Southern Greens Blend, or 1 bunch kale, collards, or other dark leafy green, ripped into pieces
1 Tbsp brown rice vinegar
2 tsp sesame seeds
3 Tbsp reduced sodium soy sauce

1 In a large pot, steam carrots and red bell pepper in water and sesame oil over medium-high heat, about 2 minutes. Add greens, rice vinegar, and sesame seeds and cover, continuing to steam for another 5 minutes until greens are tender. Remove from heat.

2 Mix through using a pasta grabber or tongs. Just prior to serving, add soy sauce—it will turn the greens from bright to blah if it sits on them too long.

3 Store Leftovers in the fridge for up to 3 days.

NUTRITION SNAPSHOT
Per Serving: 88 calories, 3 g total fat, 0.5 g saturated fat, 0 mg cholesterol, 403.5 mg sodium, 11 g carbohydrates, 4.5 g fiber, 4 g sugar, 4 g protein, 113% vitamin A, 99% vitamin C, 18% calcium, 13% iron

*Alternate option: Reserve the sesame seeds and top each serving with ½ tsp.

Gluten-Free: Use tamari instead of soy sauce

Top 3 Meatless Meats for Meat-Lovers

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Are you digging plant grub but can’t get full on tofu? Or maybe you just don’t want to get full on tofu. YET. So until you’re there, here are 3 of the BEST plant-powered meatalicious products around. Obviously there’s nothing wrong with good ole beans and rice or pasta fagioli, but these dudes are perfect for vegetarian flirts and XL appetites.

Photo by: WhatsGoodatTraderJoes.com

1. Soy Chorizo. The package and casing scared me at first. But, once I stabbed through it, I realized the possibilities were endless. It’s spicy, has a great chewy and meaty texture, and is super filling. There are lots of brands, but the Trader Joe’s 2.5-ounce serving has 140 calories, 9 grams protein, 4 grams fiber, 8 grams carbohydrate, and just 1.5 grams saturated fat. Add it to soups, chili, nachos, potatoes, tacos, or potatoes for a hearty Mexican hash dish. Normally, I panic with processed foods and their list of 900 chemical ingredients, but the one at TJ’s tastes incredible and has just 8 completely identifiable ingredients (1 being water): textured soy protein, water, soy oil, distilled vinegar, salt, spices, red pepper, garlic. Whats Good at Trader Joe’s?–unrelated to Trader Joe’s or Bitchin’ Dietitian–has a cool review of it.

Photo by: LaziestVegans.com

2. Field Roast’s Frankfurters. These grain-based (compared to soy-based) veggie hot dogs are THE BOMB. I knew it last night when my soy dog UNenthusiastic husband had a second one. They have a mildly spicy taste, but still made it past my anti-spicy child’s taste buds. The ingredient list is longer than the chorizo’s, but contains all recognizable items: filtered water, vital wheat gluten, expeller pressed safflower oil, naturally flavored yeast extract, organic expeller pressed palm fruit oil, barley malt, natural liquid smoke, garlic, onion granules, tomato paste, apple cider vinegar, spices, paprika, sea salt. Each frank has 190 filling calories and 21 grams of protein. The rest of the nutrition info is here.

Photo by: WhatsGoodatTraderJoes.com

3. Trader Joe’s Beef-Less Ground Beef. Another wheat gluten concoction, this stuff is incredible mixed with brown rice, black beans, and salsa and then stuffed into cooked peppers. Or, add it to marinara sauce with frozen chopped spinach atop elbow macaroni for a healthy spin on Hamburger Helper. It’s basically fat-free with a 1/3-cup serving containing 60 calories, 10 grams protein, 2 grams fiber, and 0.5 grams fat. Check out another review and more ideas here.

Serve these up with gobs of veggies for maximum nutrition. Recipes here or in Skinny Dish.

Ten Lessons Learned in Cookbook-Writing

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Skinny Dish! Launch Party, Washington DC

Now that Skinny Dish is out, here are some valuable lessons I learned along the way.

1. Do not refer to the cruciferous family of vegetables (broccoli, Brussels sprouts, cabbage) as “stinky.” No cookbook publisher, reader, eater, kid, or other human finds this funny.

2. Plan to ONLY eat cookbook experiment food until the book is written, or plan to name your next book Cooking with Trader Joe’s Cookbook: Fat and Famous!

3. Do not leave your camera on tripod unattended, even to just run to the kitchen to grab another garnish. Wind, dogs, cats, and little boys will quickly have you scrambling to replace lenses on eBay.

4. Never use a hand blender. They are dangerously cute and unnecessary. But if you do, be sure to deliver a copy of your book to the hand surgeon and guy who stitched you back together in the ER. This will give you closure and a smile.

5. Do not think that when your child drinks the OJ prop in your food photo that you can just refill it with water like you did your parent’s vodka bottle in high school (see Confetti Pancakes photo, page 64).

6. Fiber only has one ‘R’, no matter how much there is.

7. Pasta actually takes 8 minutes to cook, eventhough 6 minutes sounds way faster and better (6-Minute Meals became 8-Minute Meals in the final version).

8. If the book is focused on weight control, be sure to have more veggie dishes than desserts.

9. Do not use dried rosemary in any recipe. It’s chewy, bitter, and will ruin perfectly delicious stuffed mushrooms. (There’s none in Skinny Dish, but it was tried in 2 different recipes that were tossed out.)

10. If you want soup splatter on your kitchen ceiling, fill your blender to the top with hot soup, cover it, and turn it on high. If you like your ceiling as is, check out the Safety Tip on page 95.

Mediterranean Tofu Wraps and Lazy Lentils Save Me

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First off, THANK YOU for the Skinny Dish love this week! What a joy getting all your positive feedback and watching it top Emeril, Rachael Ray, and Jamie Oliver on Amazon, even if only for a short while!

Speaking of the week, it’s been a food tsunami… food interviews, food talks, food prep, food demonstrations, food shopping, more food planning… so bad that I’m having trouble stepping into my own gourmet kitchen. So, I wanted to share 2 Skinny Dish recipes that have kept me anchored, sane, and nourished this week. Without them and buckets of green tea, I’d have laryngitis, pimples, and an exhausted tank.

Mediterranean Tofu Wrap, Skinny Dish

Mediterranean Tofu Wrap
Makes 1 wrap
Prep time 5 minutes

This fresh and quickly-prepared wrap is a dance party of healthy flavors. Enjoy this wrap as a quick meal on its own, or with a side salad. Captain Reilly likes this one squashed and heated in a skillet or Panini maker. Hot or cold, you can’t go wrong!

1 Habanero Lime Flour Tortilla or whole grain flour tortilla
1 Tbsp hummus
1 Tbsp Olive Tapenade Spread
2.3 oz (1/3 pkg) Organic Baked Tofu, Savory Flavor, other marinated tofu
Handful baby lettuce or 1 oz (1/2 pkg) Organic Microgreens
2 Tbsp Julienne Cut Sun Dried Tomatoes, or other sliced sun dried tomatoes
4 fresh basil leaves

1 With flour tortilla open on a plate, spread hummus and then olive spread evenly over tortilla.

2 Place 4 tofu strips 2 x 2, flat down, and lengthwise. Then top with baby lettuce, sun dried tomatoes, and basil.

3 Wrap the tortilla and secure with a toothpick or foil wrap.

4 Eat within a few hours so olive spread doesn’t make the tortilla soggy.

NUTRITION SNAPSHOT
Per wrap: 358 calories, 12.5 g total fat, 1.5 g saturated fat, 0 mg cholesterol, 800 mg sodium, 45 g carbohydrates, 6.5 g fiber, 6 g sugar, 17.5 g protein, 41% vitamin A, 31.5% vitamin C, 6.5% calcium, 20.5% iron

Tip: Prepare several wraps ahead of time, wrapped in foil, but omitting the olive spread until ready to eat. Store them in the fridge for up to 3 days.

Lazy Lentils, Skinny Dish

Lazy Lentils
Makes 2 servings
Prep and cooking time: 6 minutes

Fortify a can of lentil soup with extra veggies, and you’ve got a nutritionist-approved value meal in less than 8 minutes! Serve this dish with a chunk of whole grain bread or a handful of multigrain crackers. Dinner’s served!

2 (14.5-oz) cans Organic Lentil Vegetable Soup
2 cups Organic Foursome frozen vegetables, or other mixed vegetables
2 servings multigrain bread or crackers of choice (optional)

1 In a medium-sized soup pot over medium-high heat, heat soup contents and veggies, covered, until veggies are tender, about 5 minutes.

2 That’s it!

NUTRITION SNAPSHOT
Per serving: 334 calories, 7 g total fat, 1 g saturated fat, 0 mg cholesterol, 1130 mg sodium, 54.5 g carbohydrates, 14.5 g fiber, 4.5 g sugar, 15 g protein, 119.5% vitamin A, 39% vitamin C, 11% calcium, 33% iron

Recipes reprinted w/ permission from Cooking with Trader Joe’s Cookbook – Skinny Dish!, by Jennifer K. Reilly, RD,
(c) 2011, Brown Bag Publishers http://www.cookTJ.com

What are YOUR nutzoid week food go-to’s?