Veggie Quiche Cups

by Melinda D. Maryniuk, MEd, RD, CDE Makes 12 servings.  INGREDIENTS 8 eggs ½ cup milk ¼ tsp salt and ¼ tsp pepper (or as desired) 4 cups fresh spinach 1 cup sliced mushrooms ½ small onion chopped ½ cup grated cheese (such as low-fat cheddar) PREPARATION: Heat oven to 350°. Sauté the veggies together…

Crustless Pumpkin Pie

by Melinda D. Maryniuk, MEd, RD, CDE  Nutrition Facts: Servings: 8 per pie Carbs: 20 g per serving Calories: 95 per serving (if using sugar substitute, 13 g carbs, 67 calories) Ingredients: 1 15 oz can pumpkin 1/3 cup sugar (or sugar substitute equivalent to 1/3 cup sugar) 2 Tbsp honey 1 ½ tsp pumpkin…

Crazy about Cauliflower

by Melinda D. Maryniuk, MEd, RD, CDE  Cauliflower is a tasty, low-calorie, low-carb veggie that is a terrific substitute for starchier side dishes such as potatoes or rice. High in fiber and nutrients (such as vitamin C), cauliflower can be steamed, roasted, or stir-fried. It can be enjoyed raw as a snack (with your favorite…

Tuscan Vegetable Bean Soup

by Melinda D. Maryniuk, MEd, RD, CDE  This hearty soup is a one-dish meal. Enjoy it for dinner and for freeze leftovers for another lunch. Nutrition Facts: 4 large servings (2 cups each) Calories: 200 per serving  Carbs: 30 grams Ingredients 2 (15 oz) cans cannellini beans (white); drained and rinsed 1 Tbsp olive oil…

Beet Hummus

By Melinda Maryniuk, MEd, RD, CDCES Serving Size:  2 Tbsp: Calories:  65 Carbs:  5 grams Fat: 5 grams Protein: 1.5 grams  Ingredients 1 large roasted beet (about 1 cup chopped) 1 15-oz can chickpeas (rinsed) ¼ cup tahini ¼ cup extra virgin olive oil ¼ cup lemon juice 1-2 cloves garlic, minced 1 tsp ground…

Anne’s Tasty Tidbits: Cauliflower Salad, aka Faux ‘Tater Salad

By Anne Safran Dalin Well, it’s (almost) summertime summertime sum sum summertime… Fun in the sun inevitably includes that all-American staple, the Barbecue. In fact, between Memorial Day and Labor Day, Americans eat approximately 818 hot dogs every second, according to the National Hot Dog and Sausage Council.  Considering a hot dog, hamburger, or grilled…

Perfect Portions

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Intuitive Eating

By Melinda Maryniuk, MEd, RD, CDCES One thing we know about traditional “diets” is that there is no one approach that works for everyone. Second, we recognize the power that our emotions have on our eating. Third, often following a strict diet is linked with feelings of guilt and shame when a person deviates from…