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Warm Up with 100 Calories or Less!

Posted By The FIRM Master Instructor Team On February 26, 2013 @ 4:33 pm In Health & Wellness, Healthy Eating | 2 Comments

[1]By The FIRM [2] Nutrition Expert Sara Ryba, R.D., C.D.N.

I love winter [3], but I don’t love that cold feeling I get on my insides. In order to fight back against the cold while staying on a healthy meal plan, I’ve come up with these simple 100-calorie-or-less warming recipes [4] that will heat you up from the inside out.

Take a look below and you’ll find that warming comfort food does NOT have to be fattening!

Almost-Instant Veggie Soup

This vegetable soup is like salad [5] in a warm bowl. While salads may not appeal to you during the winter months, this soup is sure to hit the spot. It is super low in calories, it can be thrown together in minutes and the leftovers can be saved in your fridge for an instant warm snack.


  • 15 ounces of low-sodium chicken or vegetable broth
  • 1 zucchini, cleaned and cut into ½-inch rounds
  • 1 large carrot, peeled and cut into 1-inch pieces
  • 1 plum tomato, cut into 8ths
  • ¼ cup canned beans, rinsed (cannellini, red kidney beans or chickpeas)

Pour the broth into a soup pan and place over medium heat. Once the broth is warm and beginning to simmer, add the vegetables. Cover, allowing some steam to escape, turn the heat to low and allow to simmer softly for 10 minutes. Remove from heat and enjoy.

Makes 2 servings

Nutrition Info per serving:

  • 70 calories
  • 0.5 gram fat
  • 0 grams saturated fat
  • 170 mg sodium
  • 14 grams carbohydrate
  • 4 grams fiber
  • 3 grams protein

Baked Cinnamon Apples

Winter fruit can get pretty boring. How many apples, oranges and bananas can you eat? Given that boredom, I started experimenting with baked apples. I remembered my mom’s old recipe for baked apples with diet black cherry soda. While I am not a fan of that recipe, I did have fun playing around with spices, nuts and other flavorings. Here is my current favorite.


  • 1 medium apple (I find Gala, Fuji and Golden Delicious work quite well)
  • 2 Tbsp slivered toasted almonds or walnuts
  • 2 tsp maple syrup
  • Dash of cinnamon [6]
  • Olive oil or butter

Preheat the oven to 350 degrees. Cut the apple in half and remove all of the core and seeds. Oil or butter a small oven-proof casserole. Place the apple halves skin side down in the casserole and fill the small wells that were made from removing the core with the nuts and maple syrup. Season with a dash of cinnamon and place in the oven for 25-35 minutes, or until soft throughout. Allow to cool for a few minutes and enjoy.

Makes 2 servings

Nutrition Info per serving:

  • 96 calories
  • 3.5 grams fat
  • 0 grams saturated fat
  • 0 mg sodium
  • 17 grams carbohydrate
  • 3 grams fiber
  • 1 gram protein

Article printed from Gaiam Blog: http://blog.gaiam.com

URL to article: http://blog.gaiam.com/warm-up-with-100-calories-or-less/

URLs in this post:

[1] Image: http://blog.gaiam.com/wp-content/uploads/2013/02/Healthy-Warm-Up.jpg

[2] The FIRM: http://www.gaiamtv.com/category/fitness-videos/firm?chan=GaiamLife&utm_source=GaiamLife&utm_medium=Web&utm_campaign=10day

[3] winter: http://blog.gaiam.com/blog/yoga-for-all-seasons-winter/

[4] warming recipes: http://life.gaiam.com/article/warming-winter-soups

[5] salad: http://blog.gaiam.com/blog/anatomy-of-a-salad/

[6] cinnamon: http://life.gaiam.com/article/apple-cinnamon-menopause-muffins-recipe

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