Fresh Fruit Crepes pic cropped

Fresh Fruit Breakfast Crepes

Looking for a new, jazzier weekend breakfast?

Our clients often tell us that the weekday breakfasts that we give them work great for them on weekends too, but we always fear they’ll tire of their usual choices and we love giving them other weekend breakfast suggestions.  Plus, many of our clients have guests over for weekend brunch –and if you do too, then you probably love serving crepes since they are always a hit! (Personally, we love any food in a little blanket (who doesn’t? ;)).  Plus, we tend to be cold and being wrapped in a blanket makes us happy. :))

We’ve got a few crepe recipes that are so easy yet make anyone who eats them feel like they must have taken hours to prepare! 😉 Score! If you are fans of our Fruit and Cream Crepes , our Easy Fruit Crepes or our Whole Grain Strawberry Crepes, you’ll appreciate these lil’ yummy bundles!

 

fresh_fruit_crepe_collage

 

Pssst…. Looking for other crepe filling ideas? Try

Fruit and Cream Crepes

Spinach and low-fat Feta

Tomatoes and low-fat Cheddar

Blueberries and nonfat Greek yogurt or cottage cheese

Cinnamon and Sugar and applesauce …or anything you can think of.

Fresh Fruit Breakfast Crepes

This crepe comes wrapped in strawberries, blueberries, and bananas topped off with Greek yogurt and granola to start your morning out right! It’s a perfect sweet yet satisfying treat for a Sunday morning family breakfast or to serve at a brunch to impress your friends!  We suggest serving it with a veggie omelet or scrambled eggs (we used Eggland’s Best) because they have 25% less saturated fat than other eggs) for some protein and staying power!

Serves 1

Serving Size 1 crepe

Ingredients

1 crepe*

¼ cup strawberries

¼ cup blueberries

¼ of a banana, sliced

2 tbsp plain Greek yogurt

1 tbsp granola

*You can buy already-made crepes at the store, but it’s always better when they’re homemade! You can use whatever recipe you prefer, but we used our Skinny Easy Pease-y Basic Crepe recipe

Directions

Place the strawberries, blueberries, and sliced bananas in a line down the center of the crepe and wrap it like a burrito, then flip it over so the folds are on the bottom.

Spread the Greek yogurt on top of the crepe and sprinkle on the granola for a finishing touch, then enjoy!

Nutrition Facts

Calories: 185

Carbohydrates: 28 g

Fat:  4.3 g

Protein: 8 g

Sodium:  36.4 mg

Sugar: 10 g

Fiber: 2 g

Fresh Fruit Breakfast Crepes
 
Author:
Recipe type: Breakfast

Ingredients
  • 1 crepe
  • ¼ cup strawberries
  • ¼ cup blueberries
  • ¼ of a banana, sliced
  • 2 tbsp plain Greek yogurt
  • 1 tbsp granola

Instructions
  1. Place the strawberries, blueberries, and sliced bananas in a line down the center of the crepe and wrap it like a burrito, then flip it over so the folds are on the bottom.
  2. Spread the Greek yogurt on top of the crepe and sprinkle on the granola for a finishing touch, then enjoy!

Nutrition Information
Serving size: 1 crepe Calories: 185 Fat: 4.3 Carbohydrates: 28 g Sugar: 10 g Sodium: 36.4 mg Fiber: 2 g Protein: 8 g

Fresh Fruit Crepes pic cropped

blog

Greek Quinoa Salad

We have to admit that we as kids we weren’t crazy about the flavor of feta cheese and olives, but somehow, that changed, and we’re both crazy about them now! Lyssie will probably tell you that she developed the taste for these flavors of the Mediterranean first and that’s the only reason that Tammy tried them and now likes them, as Lyssie does try to take credit for most things 😉 .

 

In fact, we’re still duking it out as Lyssie is certain she created most of our “lightened-up” recipes that feature Mediterranean flavors.They never get old to us and Lyssie insists she’s responsible for our Avocado and Olive Pasta or our Skinny Spinach Artichoke Dip Bites or even our Mediterranean Lettuce Cups –but Tammy isn’t giving in and thinks she is the one to thank for at least one of them…ah! We’ll get to the bottom of this, but in the meantime, please enjoy ‘em, reap some of the health benefits of the Mediterranean-style diet (check ‘em out below)! 😉

 

And now…our Mediterranean love affair continues with this recipe…feta, olives, and tomatoes – Oh my! And although Greek salads are always tasty, they’re not always filling. Not so, for this lil’ number. The quinoa kicks up the satiety factor and adds protein and fiber in this vegetarian dish. We think it’s ah-mazing and we hope you do too!

blog

Another reason (besides the delicious flavors) that we are fans of the Mediterranean-style diet? It’s based on healthy, unprocessed foods like a lot of fruits and vegetables, and it’s rich in beans, whole grains, nuts and seeds and it contains fish and good-for-you fats like avocados and it’s great for helping people to lose weight for these reasons.

 

So here’s a great take-away tip from the Mediterranean diet (and there are many, but here’s one of our favorites!) Aim to do this from now on: If you’re trying to lose weight, include produce at every meal (aim to include vegetables at all meals, and if you can’t at least be sure to add fruit.).

facebook

Want to feel even better about enjoying in this healthy, yet indulgent-feeling dish? You’ll reap the benefits of its healthy ingredients:

  • Feta: great protein-rich option for vegetarians and good source of calcium
  • Olives: rich in phytonutrients and anti-inflammatory compounds that fight against diseases like cancer and heart disease
  • Tomatoes: rich in lycopene and antioxidants to keep your skin healthy and youthful
  • Red onion: phytonutrients may protect against cancer and reduce high blood pressure
  • Cucumber: high water content helps to flush sodium and bloat

Greek Quinoa Salad

(Yields 8 (1/2 cup) servings)

 

Ingredients:

  • 1 cup uncooked quinoa
  • 2 cups water
  • 2 tbsp. olive oil
  • 2 tbsp. balsamic vinegar
  • 1/3 crumbled cup
  • 1/3 cup black kalamata olives pitted and halved
  • ½ cup cherry tomatoes, halved (we used half red and half yellow tomatoes)
  • 1 cucumber, diced
  • ½ red onion, diced

Directions:

Combine quinoa with water in a medium saucepan. Bring to a boil. Cover, reduce heat to low, and simmer until quinoa is tender, about 15 minutes. If there is any water in the saucepan when the quinoa is cooked, drain it thoroughly. Add remaining ingredients, enjoy!

Nutritional Information:

Per 1/2 cup

Calories 134; Fat 6g; Saturated Fat 1g; Carbohydrates 17.5g; Protein 5g; Cholesterol 5.5mg; Sodium 85mg; Fiber 2g

Greek Quinoa Salad
 
Author:
Serves: 8 servings

Ingredients
  • 1 cup uncooked quinoa
  • 2 cups water
  • 2 tbsp. olive oil
  • 2 tbsp. balsamic vinegar
  • ⅓ crumbled cup
  • ⅓ cup black kalamata olives pitted and halved
  • ½ cup cherry tomatoes, halved (we used half red and half yellow tomatoes)
  • 1 cucumber, diced
  • ½ red onion, diced

Instructions
  1. Combine quinoa with water in a medium saucepan. Bring to a boil. Cover, reduce heat to low, and simmer until quinoa is tender, about 15 minutes. If there is any water in the saucepan when the quinoa is cooked, drain it thoroughly. Add remaining ingredients, enjoy!

Nutrition Information
Serving size: ½ cup Calories: 134 Fat: 6 Saturated fat: 1 Carbohydrates: 17.5 Sodium: 85 Fiber: 2 Protein: 5 Cholesterol: 5.5

 

pinterest

Savory greenbeans pic 2

Savory Green Beans

Having a hard time getting your veggies? Or if  you’re looking for a new, more interesting way to get your greens, you’ll want to check this out…

We love green beans.  And surprisingly, although our Mom always served veggies with dinner, she rarely served green beans (and for no particular reason!).  So to this day, they’re still a treat for us!  We love them simply steamed, or prepared in many different ways– and we have an absolutely delish dish in our Nutrition Twins Veggie Cure book  that’s made with dates and almonds—and it bursts with flavor!

As you may know, we weren’t always besties with our greens! If this is news to you, you can read more about how and why we made the switch and that’s why we know it can be challenging to get your share and why we’re always whipping up new veggie dishes to help make it easier for you to get more veggies!  That’s why we made these veggie recipes last week– our Strawberry and Citrus Salad with Avocado  and our Baked Zucchini Boats and our Smoked Paprika Zucchini Chips and recently we’ve gotten several requests from our Paleo pals and meat-eating friends :) for veggie and meat side dishes.  We don’t eat ham, ourselves, so we had our awesome intern, Angelina make this green bean and ham recipe—and she tells us it’s delish! (For our Paleo peeps, we don’t have to tell you to go organic, etc, as you know what to do! :) )
Savory greenbeans pic 2

Savory Green Beans

This side dish incorporates crispy ham and toasted almonds for a salty and nutty flavor. It’s super easy to make and you’ll be looking for excuses to eat your green beans!

Serves: 6

Ingredients

1 16 oz package of frozen green beans

3 oz of sliced deli ham*

½ cup sliced almonds

1 tsp olive oil

Salt and pepper to taste

 

Directions

1.      Prepare the frozen green beans either by steaming, boiling, or cooking in the microwave. Instructions to do each should be on the bag and you can pick your preference.

2. While the green beans are cooking, place the slices of ham in a medium pan and cook on the stovetop until the ham is crispy, making sure to flip the slices until each side is done.3.

3. Spread the sliced almonds on a baking sheet and place them in the toaster oven at 400 degrees until they are a light brown. Be sure to keep an eye on them, as they burn easily!

4. Mix the olive oil in with the green beans, then crumble the crispy ham and sprinkle it over the green beans along with the toasted almonds. Then add salt and pepper to taste and enjoy!

*Angelina used applewood smoked uncured ham specifically, and the smokiness ended up adding a lot of flavor so she would highly recommend using ham similar to this!

 

Nutrition Facts (per ¾ cup serving)

Calories: 109

Carbohydrates: 6.5 g

Fat: 8 g

Saturated Fat: 0.5 g

Trans Fat: 0 g

Cholesterol: 7.5 g

Protein: 5.3

Sodium: 95 mg

Sugar: 1.8 g

Fiber: 2.7 g

Savory Green Beans
 
Author:
Recipe type: Side Dish

Ingredients
  • 1 16 oz package of frozen green beans
  • 3 oz of sliced deli ham
  • ½ cup sliced almonds
  • 1 tsp olive oil
  • Salt and pepper to taste

Instructions
  1. Prepare the frozen green beans either by steaming, boiling, or cooking in the microwave. Instructions to do each should be on the bag and you can pick your preference.
  2. While the green beans are cooking, place the slices of ham in a medium pan and cook on the stovetop until the ham is crispy, making sure to flip the slices until each side is done.
  3. Spread the sliced almonds on a metal panbaking sheet and place them in the toaster oven at 400 degrees until they are a light brown. Be sure to keep an eye on them, as they burn easily!
  4. Mix the olive oil in with the green beans, then crumble the crispy ham and sprinkle it over the green beans along with the toasted almonds. Then add salt and pepper to taste and enjoy!

Nutrition Information
Serving size: ¾ cup Calories: 109 Fat: 8 g Saturated fat: 0.5 g Trans fat: 0 g Carbohydrates: 6.5 g Sugar: 1.8 g Sodium: 95 mg Fiber: 2.7 g Protein: 5.3 g Cholesterol: 7.5 g

 

Peaches and cream pop pic

Peaches & Cream Pop

Oh my! We are so excited to share these lil’ dreamsicles with you!  If it’s your first time stopping by our site, we know what you’re probably thinking –that since were registered dietitians and personal trainers and since we eat a healthy diet, exercise and love veggies that we automatically must just not like sweets. Ha! If only!

 

The truth is we like all sweets and we simply love chocolate— and frozen desserts. In fact, we joke about being single-handedly (or double 😉 ) responsible for putting a frozen yogurt shop out of business when we were in high school and our friend worked at the shop and hooked us up with free frozen yogurt. We practically lived there!

 

The days of free, healthy fro-yo are long gone, but luckily, we’ve created our own pretty delicious, waistline-friendly frozen desserts that we can eat and get in the very comfort of our own home! We started with some refreshing numbers like our Homemade Strawberry Fro-yo , Skinny Strawberry Mint Ice Cream, Dark Chocolate Banana Ice Cream , and this Chocolate Peanut Butter Banana Ice Cream ? And those just got us excited to make more!

 

Peaches and cream pop pic

Curious what gets weight loss hopefuls who have a sweet tooth into trouble?

It’s portion control!  Think about it like this: Even if we all had a very rich-and creamy decadent bite of Fudgey Cake every night, weight loss is still very possible.  However, when that bite suddenly becomes a large slice or two of cake, the calories add up so much that they result in weight gain…

So, other than the fact that these pops are naturally low in calories—they are also portion-controlled, so it’s a win-win! And the best win? They taste creamy, rich and delicious!

Peaches & Cream Pop

Cool down in the dog days of summer with this Peaches and Cream Pop! This dreamsicle takes a healthy spin on an old-time favorite, with Greek yogurt instead of whipped cream. You’ll sneak in the creaminess and some protein with your treat as well—but minus the fat and calories! How peachy! :)

 

Makes 2 pops

Ingredients

½ cup plain Greek yogurt

1 tsp vanilla

¼ cup chopped frozen peaches

2 tsp honey

 

Directions

1. Scoop the yogurt into a bowl and add in the vanilla and honey and peaches and, mix until evenly distributed.*

2.  Using a spatula, scrape the mixture into popsicle molds, put a stick in the top. Place in the freezer for about an hour and a half.  How peachy! Enjoy!

*If you don’t like chunks in your pops, then put the mixture in the blender to reach a smooth consistency then pour them into the molds!

 

Nutrition Facts (per 1 pop)

Calories: 90

Carbohydrates: 10 g

Fat: 3 g

Saturated Fat: 2 g

Cholesterol: 8 mg

Protein: 5 g

Sodium: 20 mg

Sugar: 9 g

Fiber: 0 g

35% RDA vitamin C

Peaches & Cream Pop
 
Author:
Recipe type: Snack

Ingredients
  • ½ cup plain Greek yogurt
  • 1 tsp vanilla
  • ¼ cup chopped frozen peaches
  • 2 tsp honey

Instructions
  1. Scoop out the Greek yogurt into a separate bowl and add in the vanilla and honey and peaches and mix until evenly distributed.*
  2. Using a spatula, scrape the mixture into popsicle molds, put a stick in the top. Place in the freezer for about an hour and a half. How peachy! Enjoy!
  3. *If you don’t like chunks in your pops, then put the mixture in the blender to reach a smooth consistency then pour them into the molds!

Nutrition Information
Serving size: 1 pop Calories: 90 Fat: 3 g Saturated fat: 2 g Carbohydrates: 10 g Sugar: 9 g Sodium: 20 mg Fiber: 0 g Protein: 5 g Cholesterol: 8 mg

Strawberry Frozen Yogurt

Skinny Homemade Strawberry – Mint “Ice Cream” -August 2015 Newsletter

Who doesn’t love ice cream?! We have yet to meet them! 😉 In fact, many of you have told us that ice cream is one of your all-time favorite treats but you try to avoid it because it’s so high in calories. Well, we hear ya—a small serving can set you back several hundred calories.  And you probably know that we often joke about how we are double-handedly responsible for putting a lower calorie “frozen treat store” (we won’t name it to protect our friend who worked there and hooked us up with a lot of free goods ;), but just know that they were so delicious, we couldn’t get enough) out of business from all of our free treats!

Well, we’ve got good news! This lightened up, sweet, smooth and creamy take on ice cream reminds us of that deliciousness and is only 40 calories! Plus, it’s rich in phytonutrients and even contains bone-building calcium.  (If you like this, you may also like our Skinny Banana Ice Cream Sandwiches, and our Chocolate Peanut Butter Ice Cream and our Strawberry Raspberry Lime Sorbet)

Strawberry Frozen Yogurt

 

 

And if the scrumptious flavor, calorie savings and phytonutrients aren’t enough to make you want to dive in to this delicious treat, then check out the other benefits you’ll get from this “ice cream,” courtesy of the mint!

 

  • An Easing of seasonal allergies- Mint’s antioxidant rosmarinic acid, has anti-inflammatory properties which seems to be helpful in in relieving seasonal allergy symptoms. Ba bye Benadryl!

 

  • Help Fighting Colds: Menthol, which is a natural decongestant in mint, helps to break up phlegm and mucus. And it can help relieve sore throats–in tea or in this smoothie.

 

  • An Easing of Indigestion: Mint eases the stomach and is calming and soothing herb. It is thought to improve the flow of bile through the stomach, which helps to speed and ease digestion.

 

So dig into a bowl of this guilt-free ice cream and truly feel even better afterwards! 😉 Enjoy!

 

Skinny Homemade Strawberry – Mint “Ice Cream”
Serves 2

Ingredients
1 cup strawberries, quartered (or frozen sliced strawberries)
2 fresh mint leaves
1/3 cup smooth & creamy yogurt, plain nonfat (we use plain but vanilla would work as well!)
Directions
Put strawberries in a glass bowl; place in freezer for 30 minutes. Strawberries should be partially frozen, but not hard. (If using frozen strawberries allow to sit at room temperature for about five to ten minutes.) Using a blender, pulse the strawberries, mint and yogurt together. Once combined, blend on low speed for 15 seconds to make it very creamy. Place your “ice cream” back into the bowl, cover with plastic wrap and freeze for 60 minutes minimum. Divide into two bowls and enjoy!
Enjoy :)
Nutrition, per serving
40 calories, 0.3g fat, 0mg cholesterol, 23mg sodium, 126mg potassium, 8g carbohydrates, 3g fiber, 2g protein

Added bonus: 71% Vitamin C

 

Skinny Homemade Strawberry – Mint “Ice Cream”
 
Nutrition, per 1 serving 40 calories, 0.3g fat, 0mg cholesterol, 23mg sodium, 126mg potassium, 8g carbohydrates, 3g fiber, 2g protein Added bonus: 71% Vitamin C
Recipe type: dessert, snack

Ingredients
  • 1 cup strawberries, quartered
  • 2 fresh mint leaves
  • ⅓ cup smooth & creamy yogurt, plain nonfat (we use plain but vanilla would work as well!)

Instructions
  1. Put strawberries in a glass bowl; place in freezer for 30 minutes. Strawberries should be partially frozen, but not hard. Using a blender, pulse the strawberries, mint and yogurt together. Once combined, blend on low speed for 15 seconds to make it very creamy. Place your “ice cream” back into the bowl, cover with plastic wrap and freeze for 60 minutes minimum. Divide into two bowls and enjoy!
  2. Enjoy 