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Grilled Peach Salad

Long before it was considered posh to buy produce in season, our mom was all over it! (You go, mom! :))  That’s right, our cook-everything-from-scratch, granola-baking mom, wouldn’t have even considered an alternative to buying produce in the season that it was grown.  In fact, when we were growing up, you could swing open our refrigerator and have no doubt what season it was.  Most of the year, fruits in our house were apples, oranges and bananas.  But come the warmer months, one of the tell-tale signs summer had sprung was the peaches in our fridge!  And on special occasions in the summer, our mom would stray from her home-made healthy desserts and even buy Breyer’s Peach Ice cream—so if we saw that in our freezer, then we really knew summer had arrived!

 

So, as you can imagine, long before we became registered dietitians, we were intrigued by peaches—they were such a treat for us and even as kids we remember being amazed by how well they satisfied our crazy sweet tooth!  And since then, we’ve created some magical creations with peaches—like our Peaches and Cream Pops  and Peach & Mango Salsa and now this delish number—our Grilled Peach Salad!

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(Pssst… looking for more healthy recipes? Please feel free to search our site!  And here are a few to try:

Veggie Frittata Bites

Veggie & Quinoa Stir-fry

Turkey Fiesta Stir-fry

Chocolate Drizzled Granola Balls

5 Minute Peanut Butter Chocolate Chip Cookies

Since peaches are a mouthwatering way to squash a sweet craving, most people don’t think to add them to meals, but their satisfying juicy sweetness makes the perfect addition to almost anything—and they’re especially fabulous in salads.

 

So, throw a few peaches on the grill and whip up this salad—you’ll enjoy an unexpected sweet and savory meal while also benefiting from an extra boost of vitamin C to boost your immunity and help build collagen to keep your skin looking young, potassium for a healthy heart, dietary fiber to keep you regular and vitamin A for good vision! Plus peaches pack in powerful phytonutrients that help to fight off cell damage and that appear to have anti-obesity, anti-inflammatory and anti-diabetic properties.

 

Grilled Peach Salad

Serves 2

 

Ingredients:

 

1 tablespoon white balsamic vinegar

2 tsp extra virgin olive oil

pinch of salt

pinch of pepper

 

2 medium ripe peaches, pitted and halved or sliced

3 oz spring greens

1 tablespoon goat cheese (optional)

1 tablespoon sliced almonds

½ tablespoon sunflower seed kernels

 

Directions:

  1. Mix together vinegar, olive oil, a pinch of both salt and pepper and let sit to meld flavors while you prepare the rest of the salad.
  2. Lightly spritz grill with oil in a spray jar. If you don’t have a grill, you can use a grill pan on your stove top. Once grill is medium hot, place peaches sliced-side down and heat until they start to sizzle, get grill marks and caramelize.  Then, flip and grill for a few more minutes. Remove peaches from grill and set aside. (We found a metal spatula works best to loosen peaches from grill.)
  3. Toss together spring greens, almonds, sunflower seeds and cheese (if you choose).
  4. Plate the spring green mix, top with warm grilled peaches, drizzle (or spritz!) salad with vinegar & oil mix. (Note: if you spritz dressing, the calories and fat will be less than noted below).

 

This makes a fabulous appetizer salad and would go great served on the side with grilled fish, or chicken!

 

Nutrition Facts Per 1 Serving (without cheese): 144 Calories, 9g Fat, 0 g Saturated Fat, 0 mg Cholesterol, 148 mg Sodium, 13 g Carbohydrate, 3 g Fiber, 9 g Sugar, 3 g Protein

 

With Cheese

Nutrition Facts Per 1 Serving (with cheese): 170 Calories, 11g Fat, 2 g Saturated Fat, 6 mg Cholesterol, 185 mg Sodium, 13 g Carbohydrate, 3 g Fiber, 9 g Sugar, 4 g Protein

 

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Grilled Peach Salad
 
Author:
Serves: 2
Ingredients
  • Ingredients:
  • 1 tablespoon white balsamic vinegar
  • 2 tsp extra virgin olive oil
  • pinch of salt
  • pinch of pepper
  • 2 medium ripe peaches, pitted and halved or sliced
  • 3 oz spring greens
  • 1 tablespoon goat cheese (optional)
  • 1 tablespoon sliced almonds
  • ½ tablespoon sunflower seed kernels
Instructions
  1. Mix together vinegar, olive oil, a pinch of both salt and pepper and let sit to meld flavors while you prepare the rest of the salad.
  2. Lightly spritz grill with oil in a spray jar. If you don’t have a grill, you can use a grill pan on your stove top. Once grill is medium hot grill place peaches, sliced-side down and heat until they start to sizzle and have started to get grill marks and caramelize, flip and grill for a few more minutes. Remove peaches from grill and set aside. We found a metal spatula works best to loosen peaches from grill.
  3. Toss together spring greens, almonds, sunflower seed and cheese (if you choose).
  4. Plate the spring green mix, top with warm grilled peaches, drizzle (or spritz!) salad with vinegar & oil mix. (Note: if you spritz dressing, the calories and fat will be less than noted below).
  5. This makes a fabulous appetizer salad and would go great served on the side with grilled fish, or chicken!
Nutrition Information
Serving size: 1 serving NO cheese Calories: 144 Fat: 9 g Carbohydrates: 13 g Sugar: 9 g Sodium: 148 mg Fiber: 3 g Protein: 3 g
 

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Cinnamon Banana Muffins

As you likely know, we think muffins are the bomb. Who doesn’t love a good muffin? We prefer them waistline- friendly, of course. Most muffins are typically loads of calories and fat—and they’re usually disastrous calorie bombs. But this delicious goodie feels indulgent and contains healthy ingredients. As you know, we frequently like to whip up these types of creations! Do you remember our Chocolate Chip Banana & Zucchini Muffins, or our Skinny Pumpkin Muffins,  or these these Skinny Mini Muffins, just to name a few!

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Well, say hello to these pups! We love these muffins because they are great on-the-go and satisfy your sweet tooth but get most of their sweetness from bananas and then a splash of honey. Plus, these muffs are tasty refrigerated and chilled or just at room temp, easy-breezy, whatever works best for you! Enjoy!

 

Cinnamon Banana Muffins

To make a yummy meal that is both filling and packed with protein, be sure to eat it with a non-fat Greek yogurt or eggs or low-fat cottage cheese.

Makes: 8 servings

Ingredients

2- ½ medium bananas (about 7-inches each)

1- 1/4 cups of gluten free flour (we used, Krusteaz but regular flour will work just as well!)

1/4 cup water

1/3 cup honey

1 egg (we use Eggland’s Best because they have 25% less saturated fat than other eggs)

1 ½ tsp. pure vanilla extract

1 tsp. of cinnamon

Oil in a spray container

Directions

  1. Preheat oven to 350 degrees.
  2. Mash up bananas until soft enough to stir in a large bowl.
  3. Add the rest of the ingredients to the mashed up bananas and mix well.
  4. Spritz a muffin tin with oil, or grease with shortener and then fill with the muffin mixture.
  5. Bake muffins on upper rack for approximately 15 minutes. Muffins are ready when the tops of the muffins have browned slightly.

 

Nutrition Information (1 muffin): 160 calories, 1.25g fat, .35g saturated fat, 36 carbs, 2.35g protein, 1.7g fiber, and 12.6mg sodium

 

Nutrition Facts for 1 muffin and 1 cup of nonfat Greek yogurt and raspberries): 312 calories, 1g fat, 0g saturated fat, 48g carbs, 23g protein, 6g fiber, 98mg sodium.

 

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

 

 

 

 

 

 

Lightened Up Blueberry Blender Muffins | The Nutrition Twins

Lightened Up Blueberry Blender Muffins

 We confess. When we were in college we had a HUGE super sweet, sugary blueberry muffin for dinner every Monday night (yep, these veggie-loving registered dietitians who still have a crazy sweet tooth that we work hard to keep in check, had that same sweet tooth back then, only back then we weren’t ready to admit that even if it was only once a week, a muffin wasn’t the best dinner choice! ;)). And yes, admittedly, at the time we were studying nutrition and dietetics! But Muffin Monday at the Yogurt Jungle was irresistible, and massive muffins, which we used to compare to the size of our heads, were only $1! Such a score for two hungry, sweet-loving girls on a college budget! Ahh, those were the days! Tammy’s daughters still don’t believe her when she tells them she did this as now we really strive for balanced, nourishing meals! But we still love our blueberry muffins, but now whip up healthier versions, with protein and fiber—and that are fairly low in sugar! This recipe reminds us of our good ‘old Yogurt Jungle days (here’s lookin’ at you UMD College Park! ;)), so we had to share it with you!

Lightened Up Blueberry Blender Muffins | The Nutrition Twins

Pssst… looking for more lightened up dessert recipes? Please feel free to search our site! And here are a few to try:

The skinny on these muffins:

They’re one of our favorite weekend breakfast treats—and they make a great snack too! They make the kitchen smell amazing, they are fairly easy to whip up, and they are a sweet accompaniment to many other delicious breakfast dishes!

The cool thing about making these muffins as opposed to boxed mixes is that you don’t have to worry about processed ingredients or chemicals you can’t pronounce, or the high amounts of sugar included in the deal.

Lightened Up Blueberry Blender Muffins | The Nutrition Twins

The batter couldn’t be more simple—oats, ripened banana, maple syrup, eggs, Greek yogurt, a touch of cinnamon—and the result is healthy, moist, fluffy, and tender muffins that are perfectly suited for serving alongside a couple of eggs prepared in your favorite way, or Greek yogurt, or as an afternoon snack.

The star ingredients in these muffins are:

  • oats | digest more slowly than refined grains and help you stay fuller for longer. Plus, they’re a good source of soluble fiber to lower your “bad”, LDL cholesterol.
  • Greek yogurt (non-dairy works here too!) We used this in place of oil to help keep the muffins moist and tender, while also bumping up calcium and protein!
  • maple syrup + bananas
  • blueberries

Oh! And we almost forgot to mention the fact that the only tools that get messy in this kitchen experiment are your blender and your muffin tins (and maybe a spatula!).

 

Here is the recipe for you to enjoy!

Healthy Blueberry Blender Muffins

Make 12 muffins

Ingredients

2 cups rolled oats
2 ripe bananas
2 eggs (We use Eggland’s Best because they have 25% less saturated fat than other eggs)
1 cup plain Greek yogurt (you can use an unsweetened non-dairy yogurt if you need dairy free)
1/4 cup maple syrup
1/2 tsp baking soda
1/2 tsp vanilla extract
1/2 tsp cinnamon
1/8 tsp salt
1/2 cup blueberries (fresh or frozen)

 

Directions

  1. Preheat oven to 400 Fahrenheit and prepare a muffin pan by spraying with cooking spray or lining them with paper liners. Set aside.
  2. Put all ingredients (oats, bananas, eggs, Greek yogurt, maple syrup, baking soda, vanilla extract, cinnamon, and salt) minus the blueberries into a blender or food processor. Blend on high until the mixture is thoroughly combined and it is creamy. You may need to turn off the blender to scrape the sides a couple of times with a spoon or spatula.
  3. Stir the blueberries in by hand.
  4. Pour the muffin batter into the muffin tins. Each cup should be about 3/4 of the way full.
  5. Bake for 15-20 minutes, or until the muffins are set and the tops are golden brown.
  6. Allow the muffins to cool for 10-15 minutes before serving (if you can wait that long!). Store in a plastic storage container with a paper towel to absorb any excess moisture in the fridge for up to one week.
  7. Enjoy!

Nutrition Information

Calories 115, Total Fat 2 g, Cholesterol: 34 mg, Sodium 24 mg, Potassium 99 mg, Carbohydrates 20 g, Fiber 2 g, Sugar 8 g, Protein 5 g

 

 

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Lightened Up Blueberry Blender Muffins
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Breakfast, Muffins, Gluten Free, Lightened Up, Brunch
Cuisine: American
Serves: 12 muffins
Ingredients
  • 2 cups rolled oats
  • 2 ripe bananas
  • 2 eggs (We use Eggland’s Best because they have 25% less saturated fat than other eggs)
  • 1 cup plain Greek yogurt (you can use an unsweetened non-dairy yogurt if you need dairy free)
  • ¼ cup maple syrup
  • ½ tsp baking soda
  • ½ tsp vanilla extract
  • ½ tsp cinnamon
  • ⅛ tsp salt
  • ½ cup blueberries (fresh or frozen)
Instructions
  1. Preheat oven to 400 Fahrenheit and prepare a muffin pan by spraying with cooking spray or lining them with paper liners. Set aside.
  2. Put all ingredients (oats, bananas, eggs, Greek yogurt, maple syrup, baking soda, vanilla extract, cinnamon, and salt) minus the blueberries into a blender or food processor. Blend on high until the mixture is thoroughly combined and it is creamy. You may need to turn off the blender to scrape the sides a couple of times with a spoon or spatula.
  3. Stir the blueberries in by hand.
  4. Pour the muffin batter into the muffin tins. Each cup should be about ¾ of the way full.
  5. Bake for 15-20 minutes, or until the muffins are set and the tops are golden brown.
  6. Allow the muffins to cool for 10-15 minutes before serving (if you can wait that long!). Store in a plastic storage container with a paper towel to absorb any excess moisture in the fridge for up to one week.
  7. Enjoy!
Nutrition Information
Serving size: 1 muffin Calories: 115 Fat: 2 g Carbohydrates: 20 g Sugar: 8 g Sodium: 24 mg Fiber: 2 g Protein: 5 g Cholesterol: 34 mg
 

 

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

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This is why FAT is In

If you get our e-newsletter, in early May you opened one titled “Kale is out, Fat is In“, and then only days letter received our newsletter that read this:

 

You know that moment when you hit “send” and your heart sinks?  We just had one.  Ugh… after a hectic Mother’s Day and one twin not proofreading another twins’ work, someone got a little trigger happy (we won’t mention names, but I will say that it was the twin who is 17 minutes older 🙂 ). She did have good reason for the hurry– we wanted to let you know about our amazing friend Heather’s free weight loss class before the upcoming class enrollment closed.

 

So, our last email newsletter was missing a piece—and now we have to let you know why Fat is In.  (And just for the record, kale is alwaysin” in our book.  BUT just because we’d never turn our back on our green lov-ah 😉 (that just happens to aid weight loss efforts, help the liver in its’ detox process, fight cancer…, the list goes on and on…), does that mean that we have anything against a little bit of fat being “in“!  Heck no!)

 

So here is the quick Skinny on Fat.

  1. Fat can keep you lean. It provides satiety (takes 6-8 hours to digest while carbs take 1-4 hours, protein takes 4-6 hours to digest), so fat stays with you for a while so you won’t be turning to more food soon after eating it.  Just be aware that each bite of fat does contain more than double the calories (9 calories/ gram) of carbs or protein (both have 4 calories/gram), so you do want to keep portions in check. And be sure to choose THE RIGHT FAT (see below).

 

Fat works magically for some of our clients, and not as great for others…Wonder if fat works for you?

 

  1. a. Try this fat test: As you likely know, one of the ways our weight loss clients are most successful in their efforts is by using our strategy to fill up on veggie crudité (or steamed veggies [not doused in oil or butter]) with spices, vinegar, and a large tea (or water) before going to a meal (you can read more about this here — all about our pre-veggie meal) and they generally eat at least one cup (or more) 50-100 calories before the meal and it saves them from swallowing hundreds of calories at the meal.  However, we have several clients, who find the same satiation in snacking on a little bit of fat before the meal. They have 10 almonds (70 calories) and a large tea (or water) and it takes the edge off hunger and they eat much less than they would have if they didn’t use this strategy. So tomorrow before you head out for dinner, try the veggie/water strategy.  The next day try the 10 almond/water strategy. Or reverse that order. See what works better for you and let us know in the comments below! (For us, the fiber that we typically don’t get from a restaurant meal to keep a gal regular 😉 and the volume of weight from the veggies works better to keep us more satiated-and we know we’ll get plenty of fat at the meal.)

 

Eating out Rule we give our clients: Have a veggie (and tea/water) pre-meal before going to dinner–or on your way there.  Veggies fill you up with nutrients, like potassium, fiber and very few calories.  You’ll avoid arriving at the meal ravenous, be able to make a rationale decision about what you’ll eat…and you’ll eat less of the heavy stuff.

 

CHOOSE THE RIGHT FAT: When it comes to fats, not all are created equal. While controversy surrounds this topic, research shows you should think “Mediterranean” eating style when choosing your fats. Aim to replace saturated fats from foods like butter, bacon, sausage, etc., and trans fats from crackers and baked goods and other foods that contain partially hydrogenated and hydrogenated oils with “good” fats from monounsaturated fatty acids (found in olive oil and avocados [see our avocado recipes like our Chocolate Avocado Mousse]) and polyunsaturated fatty acids (found in sunflower and safflower oils) that contribute to your heart health by decreasing triglycerides and your total cholesterol levels.” Omega-3 polyunsaturated fats also are great for fighting inflammation and are critical to healthy brain function.

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2. Fat acts as a nutrient booster. Translation: Eating a little fat with your meals helps you to absorb more nutrients from the meal.  This means if you eat salads or veggies and don’t have a little bit of fat with them (a teaspoon will do the trick!)1, you can’t absorb all of the nutrients, specifically fat soluble superstar vitamins like A, beta carotene, D, E and K.  Luckily, in most meals, there is plenty of fat to absorb nutrients in your veggies).  Try this Nutrient boosted Mini Fritattas which have just enough fat to do the trick.  Also try this Portobella Pizza.

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3. Fats moisturize skin and hair from the inside, keeping them lubed and healthy– and they’re important for your body’s hormones and essential fatty acids. Try this Strawberry & Citrus Salad with Avocado to moisturize your skin.  Fat is in! 🙂

 

Psst.. looking for more skin-boosting benefits? Check this out– how veggies work their magic

 

….On the flip side, if you feel you’ve gotten a little too much fat from heavy foods and want a good “detox” drink to feel better and get your mind and body back on the healthy track, drink this Strawberry Citrus Flush.

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4. Fats help to maintain body temperature and you actually need fat on your body—and not just on your rear end for sitting (although it certainly does seem to be the year [or decade!] of the bountiful boot-ay!)—fat pads your organs.

 

Calorie count:
Check this out to help you to keep portions in check:

1 level tablespoon oil= 120 calories (watch out; this one gets most people into calorie overload—and is responsible for much of the weight gain we see in new clients!)

1 slice whole grain bread = 90 calories

¼ avocado = 100 calories

1 apple = 80 calories

15 Almonds= 100 calories

*Note: We’ve noticed that some of our clients can have a level tablespoon of nut butter or several almonds and be satisfied for hours, while other clients find this does nothing for them.

 

1–Judy D. Ribaya-Mercado, Jeffrey B. Blumberg et al, “Carotene-rich plant foods ingested with minimal dietary fat enhance the total-body vitamin A pool size in Filipino schoolchildren as assessed by stable-isotope-dilution methodology,”  American Journal of Clinical Nutrition  2007;85:1041-9  -t- 

 

 

 

Coming soon… our on-line 21-Day Body Reboot program (we are so excited about it!). The 21-Day Body Reboot is a customized program designed to jumpstart fat loss, rejuvenate your body, boost energy, and help you make long term changes that will improve your health.  If you’re interested in receiving more information about it when the program is available, please add your name here.

 

How’d you do on the FAT TEST? Leave your comment below, can’t wait to hear!

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Cheeseburger Lettuce Wraps

By now you probably know that as registered dietitians and gals who love to whip up new dishes in the kitchen, one of the things we love most is sharing our healthy creations with you. Although most of our creations are veggie-centered, meatless, or contain poultry or seafood, many of you have requested healthy meals made with ground beef.  So when our awesome gal-pal, Brooke Griffin, Founder and CEO of SkinnyMom.com,  sent us a copy of her awesome new book, Skinny Suppers Cookbook– -and we spotted this delish-sounding meat dish (yep, it even sounds good to us non- red-meat eating girls!), we just had to share it with YOU! You’re welcome! 😉  Brooke graciously provided us with the recipe and photo!  And check out this recipe and the description of it– straight from Brooke herself!

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These lettuce wraps have all the yummy cheeseburger flavor, but the guilt is left at the door! By eliminating one of the highest-carb and -calorie features—the bun— and replacing it with vegetables, you can get this new and improved all-American tradition on your monthly meal calendar many times a month!

 

Cheeseburger Lettuce Wraps

Prep Time: 10 minutes | Cook Time: 12 minutes

Serves: 6 | Serving Size: 2 stuffed lettuce leaves

 

Beef Filling:

1 1⁄2 pounds lean ground beef

1 large onion, diced

1 tablespoon minced garlic

1 (10.5-ounce) can Campbell’s Healthy Request condensed cheddar cheese soup

1⁄2 tablespoon McCormick Grill Mates hamburger seasoning

Sauce:

2 tablespoons light mayonnaise

1 tablespoon Heinz reduced-sugar ketchup

1⁄2 tablespoon yellow mustard

For Serving:

12 large romaine lettuce leaves

3⁄4 cup shredded reduced-fat sharp cheddar cheese (I like Sargento)

4 dill pickle spears, chopped 1 cup diced tomato

  1. To make the beef filling: In a large skillet over medium-high heat, cook the ground beef, 1 cup of the diced onion, and the garlic until the beef is no longer pink, 7 to 8 minutes. Use a wooden spoon to break the beef up as it cooks. Drain any excess fat and return the skillet to the stovetop, turning the heat down to low.
  2. Add the cheddar soup and hamburger seasoning to the ground beef, mix well to combine, and simmer for 2 to 3 minutes.
  3. Meanwhile, to make the sauce: In a small bowl, whisk together the mayonnaise, ketchup, and mustard.
  4. To assemble the lettuce wraps: Spoon a heaping 1/4 cup of the ground beef mixture into the bottom of a lettuce leaf. Top with 1 tablespoon cheddar, 1 heaping tablespoon each chopped pickles and diced tomatoes, and 1 teaspoon of the remaining diced onion. Drizzle with 1 teaspoon of the sauce. Repeat for a total of 12 wraps.

 quick and easy: Make this dish even more fun for your family by setting it up as a “serve yourself bar.” Once cooked, set out the hamburger mixture along with a platter of lettuce leaves, cheese, pickles, tomatoes, onions, etc., and let everyone dress their wrap to their liking!

Calories 268 Fat 14g Carbohydrate 12g Fiber 2g Sugar 4g Protein 26g

 

For more delicious, lightened-up recipes like this one, check out Brooke Griffin’s new best-selling cookbook, Skinny Suppers: 125 Lightened-Up, Healthier Meals for Your Family! Stay up to date with Brooke and SkinnyMom.com on Pinterest, Facebook, Instagram and Twitter.

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Pineapple Lemon Ginger “Detox” Drink

It’s all thanks to you!  We too, just like you, have become a bit obsessed with these flat tummy helpers!  So thank you for your requests for more! You keep us drumming up some new concoctions and falling taste bud over flat belly for ‘em!  As registered dietitians and personal trainers, we’re lucky that we love our veggies, but our strong sweet tooth?  We’re each not so lucky to have to keep ours down!  But this, not only satisfies the sweet tooth, squashes hungers and fights cravings, it fights bloat too!

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Psst… looking for more great drinks to save calories and flush bloat?  Please feel free to search this site!  And here are a couple to try:

Cucumber Blueberry Water Flush

Lemon Ginger Detox drink

Vitamin C Infused “Detox” Water

If you want to immediately get your mind and body back on the healthy track, this water infusion is your ticket.  It helps to flush bloat, restore your body and mop up the toxins and damage.  And although your body is equipped to detox and cleanse itself naturally, certain health-promoting foods and drinks, like this one, can be monumental when it comes to assisting in its process. This refreshing “detox” drink packs in some great nutrients that are especially helpful when you want to look and feel your best and quickly get your body feeling lighter.  Plus, as you sip this, you’ll set the tone for a healthy day, knowing that you’re doing something great for yourself.  And this “flusher” will fill your stomach and help to prevent you from feeling hungry and from overeating and from diving in to junk food or the first unhealthy food you see simply because you’re ravenous.

 

Here’s how this drink works it magic (and we all certainly can use a little magic every now and then):

The water: Water flushes bloating sodium and waste from of your body and keeps your kidneys and intestines in tip top shape. And water helps the body to run optimally as every process in the body relies on water.

The pineapple: For starters, for us, it adds that delicious sweetness to the 13 calorie drink (Yes, you read that right! ) so that we get the sweet flavor our sugar tooth is after but without the calories and sugar bloat!  Plus, having something sweet helps to dodge sugar cravings, woohoo! Pineapple is an excellent source of bromelain, an enzyme that aids in digestion and can help prevent indigestion and bloating.  Plus, pineapples provide antioxidants and vitamin C, which both help repair muscles and tissues and aid in recovery. They help your cells to heal themselves and fend off damage from toxins or irritants.  By protecting your cells, they keep your body in better working order and help to fight some of the damage done from overindulging in unhealthy foods and drinks so that your insides can settle, avoiding inflammation and added puffiness.

The lemon: Lemon helps to promote the activity of a liver enzyme that converts harmful, toxic substances to less harsh chemicals (via the liver through a compound called d-limonene.). Lemon, like the pineapple is packed with vitamin C, which is a potent antioxidant which mops up free radicals from environmental toxins, stress, alcohol, fatty foods and other toxins and helps to prevent them from damaging your body.  Vitamin C also keeps the skin radiant and youthful by helping to boost levels of collagen, which helps to keep the skin elastic. And lemons add a refreshing perk to any drink! 😉

The ginger: (Yes, I, Lyssie, admittedly am obsessed with ginger and add it to most of my home-cooked dinners—buh bye bloat, buh bye damage from toxins!). Ginger contains antioxidant and anti-inflammatory components. As an antioxidant it is able to neutralize free radicals, chemicals that can travel through the body and cause damage to healthy cells. When you overindulge on food and drink and your intestinal tract is acting out in response, i.e.–you’re feeling bloated and your tummy is full of discomfort, ginger is great! You simply need to settle your insides so they can start calming down, repairing, de-puffing, rebooting and rinsing the bloat. Your body responds to poor food choices and toxins with inflammation. So preventing that inflammation means not only will you have a less inflamed inside and less stomach distress, but also that you’ll be healthier in the long haul! Chronic inflammation causes damage to tissues in the body and it speeds the aging process. It also wreaks havoc on your insides so preventing it means less bloating and puffiness so that you can feel your best!  Ginger also fights bloat by helping to ease stomach and intestinal discomfort and it is  even used in anti-gas medications .

Pineapple Lemon Ginger  “Detox” Drink

 You can keep this refreshing elixir chilled in the refrigerator for up to 2 days with the fruit left in the water. Just be sure to remove the citrus rinds to avoid bitterness, (if this included melons or berries, you’d remove them too, since they don’t hold up well when left in the water) after the initial overnight infusion. After removing all of the fruit in the morning, the water can be kept chilled and enjoyed for up to 3 days. .(Note: If you take this awesome “de-bloater” on- the- go with the fruit in it, and it’s unrefrigerated, discard the fruit at the end of the day.

 

Psst…If you have a fruit infuser water bottle, now is an ideal time to whip it out! 😉

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Makes 8 cups

Ingredients

2 cups pineapple, fresh or frozen, cubed, (outer rind removed, if fresh)

8 cups water (64oz)

1 lemon, sliced (rinds removed for overnight infusion)

2 teaspoons fresh ginger root, peeled then chopped or shaved

Muddle the pineapple in a large pitcher. Add remaining ingredients and let sit for a few hours or overnight in the refrigerator. If leaving overnight, remove rinds of lemons to avoid bitter taste. When ready to drink strain to remove the ginger, pineapple and leave the lemons in the water.

*Although we recommend muddling, especially if you are drinking without letting it sit overnight, when we used frozen pineapple tidbits and allowed it to sit overnight, no muddling was necessary!

 One Serving Option

Ingredients

6 cubes pineapple, fresh or frozen, cubed, (outer rind removed, if fresh)

1 cup water (8oz)

2 slices lemon

1/4 teaspoons fresh ginger root, peeled then chopped or shaved

Ice to chill

Muddle pineapple in a large glass, add water, ice, , lemon slices and ginger. No waiting, you can drink right away.

Nutrition Facts Per Serving (1 serving is 1 cup): 13 Calories, 0 g Fat, 0 g Saturated Fat, 0 mg Cholesterol, 5 mg Sodium, 4 g Carbohydrate, 0 g Fiber, 2 g Sugar, 0 g Protein  

Pineapple Lemon Ginger “Detox” Drink
 
Author:
Recipe type: Drinks
Ingredients
  • 6 cubes pineapple, fresh or frozen, cubed, (outer rind removed, if fresh)
  • 1 cup water (8oz)
  • 2 slices lemon
  • ¼ teaspoons fresh ginger root, peeled then chopped or shaved
  • Ice to chill
Instructions
  1. Muddle pineapple in a large glass, add water, ice, lemon slices and ginger.
  2. No waiting, you can drink right away.
Nutrition Information
Serving size: 8oz Calories: 13 Fat: 0 g Saturated fat: 0 g Carbohydrates: 4 g Sugar: 2 g Sodium: 5 mg Fiber: 0 g Protein: 0 g Cholesterol: 0 mg