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Nutrition Fairy, New York, NY (2025)

09/03/2017

Carrot Zucchini Latkes

Prep time
10 mins Total Time
45 mins

This recipe makes 4 Servings
Ingredients:
2 cups coarsely grated carrots
1 cup coarsely grated zucchini
1 egg white
3 tablespoons flour
2 tablespoons cilantro
½ teaspoon salt
¼ teaspoon black pepper
¼ cup extra virgin olive oil
4 tablespoons nonfat plain Greek Yogurt

Preparation:

Mix grated carrots and zucchini in a bowl with the egg white. Once mixed, add flour, cilantro, salt and black pepper and thoroughly mix together.

Heat 1 tablespoon of oil in a sauté pan on medium heat. Add 1 spoonful of latke batter to pan and press down until the latke is completely flat and about 2 to 2½ inches in diameter.

Turn heat to low and cook on each side for 3 to 5 minutes until browned. Let latkes drain on paper towels after heating. Cook in batches of 3 latkes at a time, using a tablespoon of oil for each batch.

Latkes can be kept in oven on 200° to stay warm while finishing the batches.

Serve 3 latkes with 1 tablespoon of sour cream for each serving.

~Nutrition Fairy~

Nutrition Facts

Amount per Serving Calories: 245

Protein: 5g

Total Fat: 18g Saturated Fat: 2.5g

Cholesterol: 0mg

Total Carbohydrate: 16g

Dietary Fiber: 3g

Total Sugar: 5.5g

Sodium: 475mg (could be reduced by substituting with Mrs.Dash)

09/02/2017

Garden Skillet

Prep time
10 mins Total Time
25 mins

This recipe makes 6 Servings
Ingredients:
4 teaspoons extra virgin olive oil
2 cups Brussels sprouts, trimmed and quartered
2 medium sweet potatoes (8 oz), peeled and cut into ½-inch cubes
1 medium red onion, chopped
2 Gala apples, cored and cut into cubes
¼ cup golden raisins
4 cloves garlic, minced
½ teaspoon dried thyme
1 teaspoon ground cinnamon
3/4 cup reduced-sodium chicken broth
Kosher salt
Black pepper

Preparation:

Heat 2 teaspoons oil in a large nonstick frying pan over medium-high heat.

Add Brussels sprouts, sweet potatoes and onion to pan. Cook, stirring occasionally, until crisp-tender, about 5 minutes.

Stir in apples, raisins, garlic, thyme and cinnamon. Cook for 3 minutes.

Pour in broth, bring to a boil, and cook until evaporated, about 2 minutes.

Season with a dash of Kosher salt and black pepper. Cook until hot, about 2 minutes. Sweet Potatoes should be slightly soft but still retain shape. If not, you may add a little more chicken broth and cook for another 2 to 3 minutes.

Nutrition Facts

Amount per Serving Calories: 158

Total Fat: 4.9g Saturated Fat: 1g

Cholesterol: 0mg

Total Carbohydrate: 29g

Dietary Fiber: 5g

Total Sugar: 13.5g

Sodium: 103mg

~Nutrition Fairy~

08/23/2017

Heirloom Tomato and Chicken Toss Summer Salad

Ingredients

4 tablespoons white wine vinegar
3 tablespoons extra-virgin olive oil
2 1/2 teaspoons granulated sugar
1 1/2 teaspoons kosher salt
1/2 teaspoon black pepper
3 cups shredded cooked chicken
2 pounds heirloom tomatoes, cut into 1/2- to 1-inch wedges
1/2 cup thinly sliced red onion
2 tablespoons chopped fresh basil
2 tablespoons finely chopped fresh chives
2 tablespoons chopped fresh flat-leaf parsley leaves
1 tablespoon chopped fresh thyme

Directions

Whisk together vinegar, olive oil, sugar, salt, and pepper in a small bowl. Gently toss together chicken, tomatoes, onion, basil, chives, parsley, and thyme in a large bowl. Add vinegar mixture, and gently toss until thoroughly combined. Serve immediately, or cover and let stand at room temperature for up to 1 hour.

07/27/2017

Grilled Summer Vegetable Salad

Ingredients
◾1 medium eggplant
◾3 ears corn
◾2 medium zucchini
◾2 small or one medium summer squash
◾1 whole red onion
◾1 bunch asparagus
◾1 red pepper
◾¼ cup herb infused oil, for grilling
◾2 pounds mixed grape, cherry and mini sunglow tomatoes (or any of your own favorite varieties)
◾¼ cup fresh basil leaves, cut into a thin chiffonade
◾4 ounces Feta, Gorgonzola or blue cheese, crumbled

For the Dressing
◾¼ cup herb infused oil
◾Zest of half a lemon
◾Juice from one lemon (1/4 cup)
◾1 teaspoon Dijon mustard
◾½ teaspoon salt
◾Few grinds black pepper

Instructions
1.Heat grill to the hottest temperature.
2.Cut ends from eggplant and cut lengthwise into three or four thick slices. Shave the skin off the two outside pieces so the flesh will get grill marks. Lay the slices on your board or plate and salt both sides liberally. This will draw out the bitterness.
3.While the eggplant sits, prepare the other vegetables.
4.Husk the corn and place on a tray.
5.Cut the ends off the zucchini and summer squash then cut in half lengthwise. Place on tray with corn.
6.Cut the top off the red onion but leave the root attached. Cut it in quarters, leaving root attached to each quarter. This will help keep it together while grilling. Place on tray with other vegetables.
7.Cut the tough ends off the asparagus and place spears on tray with vegetables.
8.Cut the red pepper in half. Remove core and seeds and place the two halves on tray with vegetables.
9.Rinse and dry eggplant and add to tray with other vegetables.
10.Brush all of the vegetables on all sides with your choice of infused oils. (We found that the Hot Hungarian Paprika infused oil went very well with the corn. The thyme infused oil or the mixed spice infused oil goes well with the other vegetables.)
11.Once all of the vegetables are brushed with oil, lay them all out on your grill. As each side chars, turn and grill the other side. Depending on your grill, the time to cook will vary but different vegetables will take different amounts of time. The corn and onions took the longest and the asparagus took the least. Just remove back to the platter once each is grilled.
12.Cut each vegetable into bite sized pieces and place in a large bowl. With a sharp knife or a corn stripper tool (like this one), remove kernels and place in bowl.
13.Cut all of the tomatoes in half and add to the bowl.
14.Make the dressing by combining all ingredients and add to bowl along with the fresh basil. Toss until combined.
15.Top with the cheese and serve.

07/13/2017

Delicious Versitile Peanut Sauce

Super easy and delish peanut sauce for kebabs,asian style dishes,dip for fruit and veggies and anything else you would like!

Ingredients
1/2 cup Wholesome Organic Valencia Peanut Butter
2 tablespoons soy sauce
1 teaspoon white sugar
2 drops hot pepper sauce (optional)
1 clove garlic, minced
1/2 cup water

Directions
1In a small bowl, stir together peanut butter, soy sauce, sugar, hot pepper sauce and garlic until well mixed. Gradually stir in water until texture is smooth and creamy.

Source:allrecepies

07/11/2017

Farro Salad with Chickpeas, Apricots and Sugar Snap Peas

Prep time
5 mins Total Time
25 mins

This recipe makes 4 Servings
Ingredients:
1/2 cup farro, dry (may substitute quinoa, bulgur, whole wheat couscous, barley or another whole grain)
1 fifteen-ounce can no-salt-added garbanzo beans, drained and rinsed
1/2 pound sugar snap peas, trimmed and cut into thirds
4 fresh apricots, diced
3 tablespoons white wine vinegar
1/2 teaspoon Dijon mustard
1 pinch Kosher salt
1 pinch ground black pepper
1.5 tablespoons extra-virgin olive oil

Preparation:

Prepare the farro (or desired grain) according to package directions. Rinse and cool to room temperature.

In a medium bowl, combine the cooked farro, chickpeas, sugar snap peas, and apricots.

In a small bowl, whisk together the vinegar, mustard, salt (if using), and pepper. Slowly drizzle in the olive oil while whisking vigorously. Pour the dressing over the farro mixture and stir until the dressing evenly coats the salad ingredients.

Nutrition Facts

Amount per Serving Calories: 290

Protein: 12g

Total Fat: 8g Saturated Fat: 1g

Cholesterol: 0mg

Total Carbohydrate: 45g

Dietary Fiber: 10g

Sodium: 190mg

~Nutrition Fairy~

07/06/2017

Spiced Low Fat Yogurt Dressing

Prep time
5 mins Total Time
5 mins

Ingredients:
1 cup non-fat plain Greek yogurt
2 teaspoons curry powder
hot sauce (to taste)
kosher salt (optional)

Preparation:

Thoroughly mix curry powder and hot sauce into yogurt. Stir in kosher salt, to taste, if desired. Enjoy!

Nutrition Facts: 1 out of 8 servings

Amount per Serving Calories: 15

Protein: 2g

Total Fat: 0g Saturated Fat: 0g

Total Carbohydrate: 1g

Dietary Fiber: 0g

Sodium: 10mg

~Nutrition Fairy~

06/30/2017

Thai Crunch Salad with Peanut Dressing

Total Time: 30 Minutes

Ingredients

For the Thai Peanut Dressing
1/4 cup Wholesome Peanut Butter
2 tablespoons unseasoned rice vinegar
2 tablespoons fresh lime juice, from one lime
3 tablespoons vegetable oil
1 tablespoon soy sauce (use gluten-free if needed)
2 tablespoons honey
2-1/2 tablespoons sugar
2 garlic cloves, roughly chopped
1-inch square piece fresh ginger, peeled and roughly chopped
1 teaspoon salt
1/4 teaspoon crushed red pepper flakes
2 tablespoons fresh cilantro leaves

For the Salad
4 cups chopped Napa cabbage or shredded coleslaw mix (I like to toss in a little shredded red cabbage for color)
1 cup prepared shredded carrots
1 red bell pepper, thinly sliced into bite-sized pieces
1 small English cucumber, halved lengthwise, seeded and thinly sliced
1 cup cooked and shelled edamame
2 medium scallions, thinly sliced
1/2 cup loosely packed chopped fresh cilantro

Instructions

For the dressing, combine all of the ingredients except for the cilantro in a blender and process until completely smooth. Add the cilantro and blend for a few seconds until the cilantro is finely chopped. Refrigerate until ready to serve.
For the salad, combine all of the ingredients in a large bowl and toss to combine. If serving right away, drizzle the peanut dressing over top and toss; otherwise, serve the dressing on the side so the salad doesn't get soggy.

Nutrition Information

Per serving (4 servings).
Calories: 282.
Fat: 18g.
Saturated fat: 2g.
Carbohydrates: 28g.
Sugar: 17g.
Fiber: 6g.
Protein: 7g.
Sodium: 505mg.
Cholesterol: 0mg

Source: once upon a chef

06/29/2017

Spicy Peanut Butter & Honey Chicken

Ingredients
2½ lbs. chicken wings (fresh, not frozen)
2 Tbsp. olive oil
½ c. honey
¼ c. Wholesome Peanut Butter
4 tsp. Frank's Red Hot Sauce
2 tsp. crushed red pepper flakes
2 tsp. soy sauce
½ tsp. minced garlic

Instructions
1.Rinse chicken wings and pat dry. Remove tips and separate drumettes and flats.
2.Brush with a small amount of olive oil and place on a rimmed baking sheet that has been sprayed with non-stick cooking spray.
3.Bake at 400 degrees for 20 minutes on each side.
4.In a small bowl, combine honey, peanut butter, hot sauce, red pepper flakes, soy sauce, and garlic and mix until smooth.
5.Combine baked chicken wings with sauce and toss well to coat.
6.Extra sauce can be used for dipping.

Source: Cathy Trockelman

06/28/2017

10 Minute Low-Carb Shrimp Zoodle Pad Thai

Serves: 4

Ingredients
•3-4 large zucchinis, spiralized
•1 large carrots, spiralized
•2 tablespoons olive oil
•½ shrimp, peeled and deveined
•4 cloves garlic, minced
•½ cup green onion pieces, sliced (optional)
•¼ cup unsalted dry-roasted peanuts, crushed or chopped

•For the sauce:
•2 tablespoons low-sodium soy sauce
•2 tablespoons dark brown sugar (or honey)
•1 tablespoon fish sauce (or Worcestershire sauce)
•1 tablespoon fresh lime juice
•1 tablespoon Sriracha or chili garlic sauce

Instructions
1.Spiralize 2-3 large zucchini and 1 large carrot. Set aside.

2.To make the sauce: Whisk all the ingredients for the sauce in a small bowl and set aside.

3.Heat a large heavy-duty pan to high heat. Pour in the oil and stir in the garlic and shrimp. Cook shrimp and garlic for just 2 minutes or until the shrimp begins to turn pink. Pour in the sauce, green onions and zucchini noodles. Mix until fully combined. Once the sauce begins to boil turn off heat.

4.transfer noodles onto 4 individual serving bowls or a large bowl. Top with crushed peanuts and cilantro or basil. Serve hot!

06/24/2017

EASY OVERNIGHT OATS (NO COOKING REQUIRED)

Ingredients
1/3 cup milk(can use coconut milk)
1/4 cup rolled oats
1/4 cup Greek yogurt (can skip this step if avoding dairy)
2 teaspoons chia seeds
2 teaspoons honey
1 teaspoon ground cinnamon
1/4 cup fresh blueberries (or any other fruit of choice)

Directions
Combine milk, oats, Greek yogurt if using, chia seeds, honey, and cinnamon in a 1/2-pint jar with a lid; cover and shake until combined. Remove lid and fold in blueberries. Cover jar with lid.

Refrigerate overnight

Enjoy!!

05/19/2017

Low-Calorie Summer Cocktails that won't put on the pounds!

1) Watermelon Limeade
A sweet and sour twist on a classic cocktail—delicious!

Ingredients:
2 oz Slim Lizzy's Cosmopolitan
2 lime wedges
1/2 oz agave nectar
3 watermelon cubes
1 oz silver tequila

Mix watermelon cubes, fresh lime juice from wedges, and agave nectar in a glass. Shake Slim Lizzy’s Margarita and silver tequila together, and then strain over fresh ice. Garnish with a lime wedge.
147 calories per serving

2) Island Mimosa

Ingredients:
1 1/2 oz Blue Chair Bay Banana Rum
2 oz Sparkling wine
1 strawberry, chopped
1 lemon wedge

Mix strawberry and lemon in a mixing glass. Add Blue Chair Bay Banana Rum and ice and shake well. Strain into a champagne flute. Top with sparkling wine, and garnish with a strawberry slice.
143 calories per serving

3) Pink Lemondrop Spritzer
Ingredients:
3 oz Butterfly Kiss Pink Pinot Grigio
1/2 oz SMIRNOFF sorbet light lemon
1 oz Crystal Light strawberry lemonade
1 oz club soda

Add the ingredients to a mason jar and stir well. Garnish with a lemon or orange.
120 calories per serving

4) Skinnygirl Lemon Drop
Ingredients:
3 oz Skinnygirl Meyer Lemon Vodka
Sugar-free lemonade mix
Splash of lemon
Splash of sparkling water
Lemon slice for garnish

Mix ingredients in a glass with ice, and top with sparkling water. Garnish with lemon.
110 calories per serving

5) Beach Breeze
Ingredients:
3 oz VOGA Italia Sparkling
3/4 oz strawberry liqueur
2 oz strawberry puree
1/2 oz lemon juice
1 1/2 tsp sugar
Mint leaves for garnish

Combine VOGA Italia Sparkling, strawberry liqueur, strawberry puree, lemon juice, and sugar in a glass. Stir and garnish with mint.
150 calories per serving

6) Sun-Kissed Spritzer
Ingredients:
3 oz Skinnygirl Tangerine Vodka
2 1/4 oz lime soda water
Splash of fresh lime
Splash of fresh lemon
Splash of fresh grapefruit
Splash of lemon for garnish

Combine all ingredients, and pour over ice. Garnish with a slice of lemon.
110 calories per serving

7) Peach-Mint Mojito
Ingredients:
1/4 peach, cubed
10 mint leaves
1/2 lime, sliced in wedges
1 oz Bacardi rum
6 oz sparkling Clementine Izze

Mix the mint, lime wedges, and peach chunks with the rum. Add ice and sparkling Clementine Izze.

144 calories per serving

Source:women'shealthmag

Nutrition Fairy

09/03/2017

09/02/2017

08/23/2017

07/27/2017

07/13/2017

07/11/2017

07/06/2017

06/30/2017

06/29/2017

06/28/2017

06/24/2017

05/19/2017

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