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Crispy PB & A

By now you probably know about our love affair with peanut butter and how we often squeeze it in our lives, every which way we can (remember These Chewy-Ooey Gooey Protein bars, 5 Minute Microwave Peanut Butter Chocolate Chocolate Chip Cookies and our Broccoli Peanut Stir-fry? )

 

So, we couldn’t resist making this sandy! Breakfast (or lunch!) just got a whole lot crunchier. If you’re craving a sweet, crisp sandwich that is innovative and tasty this Crispy PB & A sandwich is for you! Warm, juicy apples (think our Comfort Food Reinvented: Homemade Apple “Pie” , aka, Lyssie’s everyday snack) immersed in sweet honey add extra “yum” to this sandwich. Whole-wheat toast smothered in smooth and creamy peanut butter and surrounded by extra crunch is just the perfect meal to wake up to. Wake up to an exciting breakfast that is sure to wake up your taste buds. Get sweet cravings out of your day early with this wholesome breakfast. Composed of healthy fat, protein, and carbohydrates to keep you smiling until lunch, because peanut butter just makes everything peanut better

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So many of our clients tell us their favorite snack is an apple with some peanut butter. And who can blame ‘em?! Not us! :) Well this takes a delicious snack to the next level by making it into a crispy, crunchy sandwich. The peanut butter offers healthy fat and protein to keep you feeling full longer. It’s common to crave something sweet in the morning (yup, guilty as charged!) and keeping it healthy isn’t always easy, but now you can have it all.

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Crispy PB & A Sandwich

 

Makes 1 sandwich

 

Ingredients

2 slices whole wheat bread

1 tbsp. honey

¼ cup breadcrumbs

1 tbsp. Peanut butter

1 medium red apple

3 egg whites

1 tsp. Cinnamon

 

Directions:

In a medium sized bowl, add 3 egg whites and cinnamon.

Dip the two slices of bread in the egg whites and cover, let the bread soak the egg whites for added protein and increased moisture..

In a medium Ziploc bag, add the breadcrumbs and shake the slices of bread in the bag evenly to distribute crumbs.

Slice apples in wedges and place in a small bowl. Add teaspoon of .

On a George Forman grill (or pan on medium heat) grill the egg and breadcrumb covered bread and cook until egg mixture is no longer runny, about 4-5 mins.

Remove from heat and lather toast with peanut butter while it is warm. Add the apple and honey mixture to the toast. Place remaining piece of bread on top, making a sandwich and grill on stovetop or George Forman for another 3-5 minutes for extra crisp. Cut sandwich in half and eat up!

 

Nutritional Information per sandwich:

Calories 330; Fat 10g; Saturated Fat 2g; Carbohydrates 66g; Protein 21g; Cholesterol 0mg; Sodium 396mg; Fiber 9g

Crispy PB & A
 
Author:
Serves: 1 sandwich

Ingredients
  • 2 slices whole wheat bread
  • 1 tbsp. honey
  • ¼ cup breadcrumbs
  • 1 tbsp. Peanut butter
  • 1 medium red apple
  • 3 egg whites
  • 1 tsp. Cinnamon

Instructions
  1. In a medium sized bowl, add 3 egg whites and cinnamon.
  2. Dip the two slices of bread in the egg whites and cover, let the bread soak the egg whites for added protein and increased moisture..
  3. In a medium Ziploc bag, add the breadcrumbs and shake the slices of bread in the bag evenly to distribute crumbs.
  4. Slice apples in wedges and place in a small bowl. Add teaspoon of .
  5. On a George Forman grill (or pan on medium heat) grill the egg and breadcrumb covered bread and cook until egg mixture is no longer runny, about 4-5 mins.
  6. Remove from heat and lather toast with peanut butter while it is warm. Add the apple and honey mixture to the toast. Place remaining piece of bread on top, making a sandwich and grill on stovetop or George Forman for another 3-5 minutes for extra crisp. Cut sandwich in half and eat up!

Nutrition Information
Serving size: 1 sandwich Calories: 330 Fat: 10g Saturated fat: 2g Carbohydrates: 66g Sodium: 396mg Fiber: 9g Protein: 21g Cholesterol: 0mg

 

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Easy Shoulder Exercise — Tone & Tighten At Home, No Equipment Needed

This exercise is so easy, yet so effective! Tammy does it when she doesn’t have time to get to the gym but needs to get those shoulders strong and looking tank-top ready! ;) Watch the short video to see just how simple this exercise is!

And to get those tough-to-tone triceps (wow, that’s a tongue twister!) ready to go sleeveless, try this triangle push up!  You’ll strengthen and tone your chest, back and abs while you’re at it!

Lastly, to get bangin’ biceps so every part of your arms looks fab, try this bicep curl with tubing.

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The cool part about this exercise is you don’t need any equipment at all!  It’s great when you’re in your traveling and in your hotel room or when you’re watching TV.  You can start practicing the exercise by doing it during the commercials.  When you feel the burn you know it’s working!

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Quinoa Breakfast Nibbles

By now you know that we’re wild for quinoa. And that’s thanks to you all! We’ve always liked it, but you guys have been requesting it like hotcakes, so we’ve been whipping it up more and more and our love has been steadily growing stronger. ;) After all, what’s not to love about an energy-boosting, satisfying, comfort food that’s packed with fiber and protein? And if you crave carbs, quinoa is the kind of carb you should choose.

 

Thanks to your requests and those of our clients, we’ve been whipping up and creating quinoa dishes like our Quinoa and Veggie Stir Fry or our Cranberry Almond Quinoa  or our Choco-nilla Oats and Quinoa Swirl.

 

Now we’ve dreamt up another breakfast quinoa recipe (we couldn’t resist since our Quinoa Quiche Tots seem to be a fave!). These Quinoa Breakfast Nibbles are a great way to get protein, complex carbohydrates, and healthy fat. Plus, they’re perfect on-the-go. They’re easy to prepare and you can freeze them and pop them in the microwave. They’re great for a snack too!

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If you’re someone who skips breakfast, these nibbles are perfect to get you on the healthy, breakfast-eating track. Studies show that breakfast is important when it comes to maintaining a healthy body weight and we always witness the great results that eating a healthy breakfast has on our new clients who start doing so. On the other hand, missing meals, especially breakfast, can actually make weight management more difficult. Breakfast skippers tend to eat more food than usual at the subsequent meal, or nibble on high-calorie snacks to stave off hunger.

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Quinoa Breakfast Nibbles

 

Grab a bunch of these pups on your way out the door and team them up with a quality carbohydrate like fruit, or oatmeal.

 

Makes 30 mini muffins

 

Ingredients 

2 cups cooked quinoa

2 eggs

2 egg whites (We use Eggland’s Best)

½ cup shredded zucchini

1/2 cup shredded carrots

1/2 cup lean ground chicken breast

1/4 cup parmesan cheese

2 green onions

 

Directions

Preheat oven to 350 degrees.

Combine all ingredients in a large bowl and mix.

Substantially spray a mini muffin caddy with non-stick cooking spray and spoon mixture to the top of each cup (they wont rise don’t worry).

Bake for 15-20 minutes, or until the edges of the cups are golden brown.

Let the muffins cool before removing them from the tin.

Eat them while they are hot, or freeze them and microwave them for an easy on-the-go breakfast!

 

Nutritional Information per 3/4 cup serving:

Calories 32; Fat 1g; Saturated Fat 0g; Carbohydrates 3g; Protein 2g; Cholesterol 15mg; Sodium 20mg; Fiber 1g

Quinoa Breakfast Nibbles
 
Author:
Serves: 30 muffins

Ingredients
  • 2 cups cooked quinoa
  • 2 eggs
  • 2 egg whites
  • ½ cup shredded zucchini
  • ½ cup shredded carrots
  • ½ cup lean ground chicken
  • ¼ cup parmesan cheese
  • 2 green onions

Instructions
  1. Preheat oven to 350 degrees.
  2. Combine all ingredients in a large bowl and mix.
  3. Substantially spray a mini muffin caddy with non-stick cooking spray and spoon mixture to the top of each cup (they wont rise don’t worry).
  4. Bake for 15-20 minutes, or until the edges of the cups are golden brown.
  5. Let the muffins cool before removing them from the tin.
  6. Eat them while they are hot, or freeze them and microwave them for an easy on-the-go breakfast!

Nutrition Information
Serving size: 1 muffin Calories: 32 Fat: 1g Saturated fat: 0g Carbohydrates: 3g Sodium: 20mg Fiber: 1g Protein: 2g Cholesterol: 15mg

The Nutrition Twins work with Eggland’s Best to  help people get more nutrition from their food.

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Energy Revving 2-Minute Cherry Muesli

Yesterday I (Lyssie) was talking with a trainer at my gym while I was on the treadmill and I mentioned our latest article for American Council on Exercise about common breakfast mistakes and how to fix them. I told him we have two fave breakfasts that work wonders for our clients because they’re quick, easy, satisfying, energy-boosting, delicious and make our clients feel their best until lunchtime. He perked up and said-“I want to know what they are!”

Then it dawned on us…while we always share tips on how to help you to look and feel your best, we may not have told you the most popular breakfasts when it comes to all of these things. So now we will! And we also will share a few others while we’re at it that our clients absolutely love (like our Simple Eggs & Grains which seems to be one of the most filling breakfasts [coming to the blog soon], Mini Fritatta Muffins and Veggie Frittata Bites! 

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But as much as a girl –or a guy—loves a food and it’s their go-to, they likely don’t want to have it every single morning for breakfast. We get it! That’s why we’ve created this dreamsicle! And also if eggs aren’t your thing, go for this muesli, which seems to work magic for most of our clients.

This is one our all-time faves and we’re so happy our clients love it too. So say hello to our Quick Muesli–and best of all, although it may be considered a breakfast food, healthy foods are good for you no matter what time of day you eat them. So go ahead and have it for a light, yet satisfying lunch or for a scrumptious snack. Or you can do what Lyssie does when she’s in a hurry; she serves her boyfriend this for breakfast, lunch or brinner). ;)

 

Calling all chewy- texture loving breakfast eaters: The original muesli calls for just mixing the ingredients together and letting them sit in the fridge overnight—voila! You just grab and go in the morn! But, we have to tell you, we—and many of our clients actually mix this right before we eat it, we use quick rolled oats and there is something about that chewy texture that is so satisfying, if you’re like us, you’ll go for making it this way, and never look back!

Aside from it feeling like a real treat, we love both of these Quick Energy Revving Mueslis (the recipe below) and this Orange and Banana Energy-Revving Quick Oat Muesli  for their wholesome ingredients and how each contributes to your energy level (you can mix up the fruits,-and even add nuts, just know the calories will be higher– there are no rules!):

 

Whole oats: Oats are the whole grain so they’re packed with fiber and contain healthy, energy- boosting carbohydrates needed to fuel your brain and your muscles. Plus, oats are a great source of magnesium to help to turn your food into energy. Goodbye, energy slump!

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Non-fat plain Greek yogurt: Not only a great source of calcium, but packed with protein too, yogurt is rich and creamy and extends the energy boost of the oats, oranges and raisins, while also keeping you satisfied. Note: if you love a flavored yogurt, as there is in this recipe below choose one that doesn’t use much sugar. In general if you have a 5-6 ounce container of Greek yogurt, look for one with at least 12 grams of protein (ideally more) and no more than 120-130 calories which will help to keep the sugar down. (FYI-Our clients who opt for flavored ones tend to love the lemon flavored ones in muesli)

 

Cherries: Sweet cherries are packed with potassium, a natural blood-pressure reducer. Potassium helps to counteract sodium, helping to restore normal fluids balance—and flush any of the water retention and bloat from last night’s dinner. Potassium helps to offset the blood-pressure-raising effects of sodium. Quercetin, an antioxidant found in cherries may help keep blood vessels relaxed and supple. Plus, it seems anthocyanins cyaniding in cherries may help to prevent cancer!

Other add-ins:

 

Almonds–  These are optional in the recipe below, and if you add a teaspoon of slivered nuts, they go a lot further! A good-for-your-heart fat, almonds add delicious crunch and their fat and protein add satiety and make the energy boost last longer. Just remember that this will add calories to your meal.

 

Cinnamon– A sweet and delicious antioxidant-rich spice which helps to fight damage in your body and keep you healthy so you can feel good and have energy to do the things you enjoy. Feel free to pile it on like we do—the more you use, the better, as cinnamon has been even shown to keep blood sugar levels in check when you use enough. One to one –and- a-half teaspoons daily seems to be helpful.

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2 Minute Energy Revving Cherry Oat Muesli

Makes 1 serving
Ingredients:

• 1/2 cup whole grain oats, raw (For a heartier meal, double the oats to 4 tablespoons, we use rolled oats for the version we make in minutes and eat on the spot)
• ½ cup cherries, sliced
• 6 ounces non-fat plain Cherry Greek yogurt (120-130 calories, at least 12 g protein, this will help to keep sugar lower)
• Dash Cinnamon, ginger—or more if you like!

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Directions:
Mix all ingredients together and enjoy!

 

Nutrition per Serving: 307 Calories, 54 g Carbohydrate, 3g fat, 20 grams protein, 1g saturated fat, 9 g fiber
Have you ever made muesli? Which ingredients do you include?

 

 

Energy Revving 2-Minute Cherry Muesli
 
Author:
Serves: 1

Ingredients
  • ½ cup whole grain oats, raw (For a heartier meal, double the oats to 4 tablespoons, we use rolled oats for the version we make in minutes and eat on the spot)
  • • ½ cup cherries, sliced
  • • 6 ounces non-fat plain Cherry Greek yogurt (120-130 calories, at least 12 g protein, this will help to keep sugar lower)
  • • Dash Cinnamon, ginger—or more if you like!

Instructions
  1. Mix all ingredients together and enjoy!

Nutrition Information
Serving size: 1 Serving Calories: 307 Fat: 3 g Saturated fat: 1 g Carbohydrates: 54 g Fiber: 9 g Protein: 20 g

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Spaghetti Squash Bruschetta

By now you know that we love a good appetizer, and we get such a kick out of making them healthy. Bruschetta is one of our faves to do this with (Check out our Strawberry Ricotta Bruschetta and a recipe we featured from our friends at the Wild Blueberry Commission—Bruschetta with Tomatoes and Wild Blueberries. We also have an insanely delish Tomato Basil Bruschetta featured in The Nutrition Twins’ Veggie Cure book.

 

But here’s our latest creation—and it uses a very low calorie bread substitute! Drumroll, please… spaghetti squash! Yep, a nutrient-packed vegetable is made into delicious, tender “bread” that is almost too good to be true. After our last bread substitute, Skinny Cucumber Sandwiches were such a hit, we couldn’t wait to share these with you! This flavor combination is a delightful way to enjoy a once carb-loaded appetizer. This new masterpiece is not only pretty to serve, but satisfying to eat!

 

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And guess what? It’s just 38 calories for an entire hand sized bruschetta appetizer (yep, you guessed it—it’s usually around 100 calories or more!! Yes, you REALLY can have 3 for the price of 1! Serve up the color and load up on nutrients.

 

There’s a bonus here: By cooking the tomatoes you actually get MORE nutrients! Say hello to beta carotene and lycopene, which both increase during cooking! So one of the reasons we love this is that it’ll help you to get a low calorie, health-kick bonus for your skin, hair, nails, and overall wellbeing.

 

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Spaghetti Squash Bruschetta

 

Makes 10 cakes 

Ingredients

2 cups spaghetti squash

1/3 cup flour

¼ cup 1% or fat free cottage cheese

1 egg white

Pinch of garlic powder, salt, and pepper

3 Roma tomatoes

1/3 cup fat free cream cheese

1/4 cup loosely packed fresh Oregano

1 green onion

 

Directions:

  1. Heat oven to 400F.
  2. Cook the spaghetti squash (cut squash in half, poke holes in the skin with a fork, place half face down, with 3 tbsp. water on the plate. Steam in the microwave for 7 minutes. Claw out the strings with a fork and place in a bowl (approximately 1 cup of spaghetti squash).
  3. Pour first 4 ingredients into a blender until all ingredients are nicely mixed together.
  4. On a cookie sheet lined with parchment paper, spray with cooking oil and Place palm sized “pancakes” on the paper.
  5. Place in oven for about 15 minutes, or until “dough” is crisp on the edges.
  6. While it is cooking, cut the roma tomatoes into slices and bake with cakes (not on top of the cakes) for about 7 minutes, to get them warm and soggy.
  7. Mix cream cheese and oregano thoroughly.
  8. Once tomatoes and “cakes” are done, allow them to cool for about 5 minutes. Spread “cakes” with cream cheese and oregano mix, place tomato on top. Dice green onion and garnish the tomato with green onion.
  9. Chill in refrigerator for about 20 minutes or serve warm. Then enjoy a tasty treat!

 

Nutritional Information per cake:

Calories 38; Fat 0g; Saturated Fat 0g; Carbohydrates 6.6g; Protein 3g; Cholesterol 0.5mg; Sodium 64mg; Fiber 0.5g

Spaghetti Squash Bruschetta
 
Author:
Serves: 10

Ingredients
  • 2 cups spaghetti squash
  • ⅓ cup flour
  • ¼ cup 1% or fat free cottage cheese
  • 1 egg white
  • Pinch of garlic powder, salt, and pepper
  • 3 Roma tomatoes
  • ⅓ cup fat free cream cheese
  • ¼ cup loosely packed fresh Oregano
  • 1 green onion

Instructions
  1. Heat oven to 400F.
  2. Cook the spaghetti squash (cut squash in half, poke holes in the skin with a fork, place half face down, with 3 tbsp. water on the plate. Steam in the microwave for 7 minutes. Claw out the strings with a fork and place in a bowl (approximately 1 cup of spaghetti squash).
  3. Pour first 4 ingredients into a blender until all ingredients are nicely mixed together.
  4. On a cookie sheet lined with parchment paper, spray with cooking oil and Place palm sized “pancakes” on the paper.
  5. Place in oven for about 15 minutes, or until “dough” is crisp on the edges.
  6. While it is cooking, cut the roma tomatoes into slices and bake with cakes (not on top of the cakes) for about 7 minutes, to get them warm and soggy.
  7. Mix cream cheese and oregano thoroughly.
  8. Once tomatoes and “cakes” are done, allow them to cool for about 5 minutes. Spread “cakes” with cream cheese and oregano mix, place tomato on top. Dice green onion and garnish the tomato with green onion.
  9. Chill in refrigerator for about 20 minutes or serve warm. Then enjoy a tasty treat!

Nutrition Information
Serving size: 1 cake Calories: 38 Fat: 0 Saturated fat: 0 Carbohydrates: 6.6 Sodium: 64 Fiber: 0.5 Protein: 3 Cholesterol: 0.5

 

Potato & Corn Soup

Creamy Corn Chowder

It’s National Soyfoods Month! And people always ask us about soy—should they eat it—and is it safe? Especially vegetarians seem to want to know since it’s a great vegan source of protein.

Soy foods offer a great plant –based source of protein, as well as fiber, calcium and the phytonutrient, isoflavones, which helps to keep your heart and bones healthy. In the Asian cultures they’ve been eating soy foods for centuries and they have a much lower risk of breast and prostate cancer and heart disease. We simply recommend sticking to the whole soy food, not the processed form that you find in some foods. Whole soy foods are those like edamame, tofu, soy milk, soybeans, miso and tempeh. Processed soy foods have been made when the soy protein isolates have been pulled out of the original soy food and placed into a food—like in soy powders, in some bars and soy meals. Like with all foods, we like the real deal, and don’t recommend going for the processed version, this way you’ll reap the benefits without the downsides.

Potato & Corn Soup

So why not start today with a little extra boost in your nutrients? Start with this recipe including soy milk – Creamy Corn Chowder! (And for more of our recipes with soy try Choco-nilla Oats & Quinoa Swirl and our Barbeque Spice Rubbed Tofu)

Note: when it comes to soy foods, we do recommend choosing organic; otherwise it’s likely genetically modified and we just don’t know the long term effect of GMO foods yet.

 

Creamy Corn Chowder

Serve: 6

 

Ingredients

2 cups water

3 medium Russet potatoes, cut into 1/2 inch cubes with skin

1/2 large onion, chopped

1 tsp vegetable bouillon powder

2 tsp dried parsley

1/4 tsp salt

1/4 tsp pepper

1 (14.5 oz) can cream style corn

1 small red bell pepper

1 cup vanilla soymilk

 

Directions

  1. Add 2 cups of water to a medium saucepan. Add the potatoes, onion, bouillon, parsley, salt and pepper and bring to a boil. Once boiling, lower heat and allow mixture to simmer for about 15 to 20 minutes or until potatoes are tender.
  2. Remove pan from heat and add the corn, stirring well. Remove about two cups of the mixture and place into a blender. Be careful not to over blend which would cause the potatoes to become gummy; blend just briefly.
  3. Then place the pureed mixture back into the saucepan and heat over low heat. Add the bell peppers and then slowly stir in the soy milk. Heat thoroughly until peppers become a bit tender. Add any of the seasoning to taste!

 

Nutrition Facts per serving (about 1 cup): 153 calories, 1 g fat, 0 g saturated fat, 0 mg cholesterol, 320 mg sodium, 34 g carbs, 3 g fiber, 4 g sugar, 5 g protein

 

Creamy Corn Chowder
 
Author:
Serves: 6

Ingredients
  • 2 cups water
  • 3 medium Russet potatoes, cut into ½ inch cubes with skin
  • ½ large onion, chopped
  • 1 tsp vegetable bouillon powder
  • 2 tsp dried parsley
  • ¼ tsp salt
  • ¼ tsp pepper
  • 1 (14.5 oz) can cream style corn
  • 1 small red bell pepper
  • 1 cup vanilla soymilk

Instructions
  1. Add 2 cups of water to a medium saucepan. Add the potatoes, onion, bouillon, parsley, salt and pepper and bring to a boil. Once boiling, lower heat and allow mixture to simmer for about 15 to 20 minutes or until potatoes are tender.
  2. Remove pan from heat and add the corn, stirring well. Remove about two cups of the mixture and place into a blender. Being careful not to over blend which would cause the potatoes to become gummy, blend just briefly.
  3. Then place the pureed mixture back into the saucepan and heat over low heat. Add the bell peppers and then slowly stir in the soy milk. Heat thoroughly until peppers become a bit tender. Add any of the seasoning to taste!!

Nutrition Information
Calories: 153 Fat: 1 g Saturated fat: 0 g Carbohydrates: 34 g Sugar: 4 g Sodium: 320 mg Fiber: 3 g Protein: 5 g Cholesterol: 0 mg