The Nutrition Twins' Veggie Cure

Roasted Red Pepper, Spinach, and Feta Portobello Burger (From The Veggie Cure)

From the Nutrition Twins Veggie Cure

 

This burger is to die for! It’s bursting with flavor, and if you think you can’t sink your teeth into veggies, this portobello burger will prove you wrong. If there is a burger “heaven,” you’ll feel as if your taste buds are there . . . oh, and so is your happy waistline, since this burger is just 53 delicious calories!  You read that right–ONLY 53 Calories and this feels like something you can really sink your teeth into!  We created it for our latest book,  The Nutrition Twins’ Veggie Cure.

The Nutrition Twins' Veggie Cure

 

Roasted Red Pepper, Spinach, and Feta Portobello Burger

Serves 4

 

Ingredients

1 red bell pepper
2 cups fresh spinach
4 portobello caps
Olive oil cooking spray
4 tablespoons low-fat or fat-free feta cheese
2 tablespoons balsamic vinegar
Salt and pepper to taste

 

Directions

1. Preheat grill to medium-high.
2. Wash and pat dry the bell pepper, spinach, and portobello caps. Cut pepper into four even pieces.
3. Spray portobello caps and pepper slices with olive oil spray (about 3 sprays per item using a spray bottle, or less than a second spray using a can) to give a light “dusting” of oil.
4. Place on grill, placing the mushrooms with the open side down to start. Grill for about 15 to 20 minutes, flipping the peppers and mushrooms halfway through. When you flip the mushrooms, top with spinach.
5. Once grilled, place one pepper piece on top of each mushroom. Sprinkle with feta cheese and drizzle with balsamic vinegar. Add salt and pepper to taste.

Tip: If you don’t have a grill or prefer to stay inside in the colder months, this recipe works just as well broiling the veggies! Broil on high, and the cooking times will be the same.

Research shows that increasing the intake of lower-calorie foods, specifically mushrooms, in place of those higher in calories, like ground beef, can be an effective method for reducing calories and fat while still feeling full and satisfied after a meal.

Nutrition Information
Per serving (with fat-free feta and no additional salt): calories 53, total fat 2g, saturated fat 0g, cholesterol 0mg, sodium 25mg, carbohydrates 8g, dietary fiber 2g, sugars 4g, protein 3g
Percent Daily Value: vitamin A 47%, vitamin C 70%, calcium 3%, iron 6%

 

For more delicious recipes and tips please check out The Nutrition Twins’ Veggie Cure.

 

Roasted Red Pepper, Spinach, and Feta Portobello Burger (From The Veggie Cure)
 
Nutrition Information Per serving (with fat-free feta and no additional salt): calories 53, total fat 2g, saturated fat 0g, cholesterol 0mg, sodium 25mg, carbohydrates 8g, dietary fiber 2g, sugars 4g, protein 3g Percent Daily Value: vitamin A 47%, vitamin C 70%, calcium 3%, iron 6%
Author:
Serves: 4

Ingredients
  • 1 red bell pepper
  • 2 cups fresh spinach
  • 4 portobello caps
  • Olive oil cooking spray
  • 4 tablespoons low-fat or fat-free feta cheese
  • 2 tablespoons balsamic vinegar
  • Salt and pepper to taste

Instructions
  1. Preheat grill to medium-high.
  2. Wash and pat dry the bell pepper, spinach, and portobello caps. Cut pepper into four even pieces.
  3. Spray portobello caps and pepper slices with olive oil spray (about 3 sprays per item using a spray bottle, or less than a second spray using a can) to give a light “dusting” of oil.
  4. Place on grill, placing the mushrooms with the open side down to start. Grill for about 15 to 20 minutes, flipping the peppers and mushrooms halfway through. When you flip the mushrooms, top with spinach.
  5. Once grilled, place one pepper piece on top of each mushroom. Sprinkle with feta cheese and drizzle with balsamic vinegar. Add salt and pepper to taste.
  6. Tip: If you don’t have a grill or prefer to stay inside in the colder months, this recipe works just as well broiling the veggies! Broil on high, and the cooking times will be the same.
  7. Research shows that increasing the intake of lower-calorie foods, specifically mushrooms, in place of those higher in calories, like ground beef, can be an effective method for reducing calories and fat while still feeling full and satisfied after a meal.

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Pomegranate Tangerine Detox Flusher

Do you ever wish you could easily flood your body with nutrients to fight free radical damage while also flushing bloat? Well wish no more! :) This tasty, refreshing water infused with pomegranate and tangerine flushes bloat and helps to mop up the damage caused by toxins, helping your body in it’s detox process!

Pomegranate_Tangerine_collage_logo

How does it work its’ magic?

Although it sounds counterintuitive, you need extra water to flush excess bloat. By drinking water you flush the bloating culprit (typically salt and/or sugar) as well as the water it’s holding in your tissues (creating bloat). The magical anti-bloat combination is water and potassium. Together they help to restore normal fluid balance. The pomegranate and tangerines are packed with potassium.

The pomegranate and the tangerine are both superstar detoxifiers. They are packed with phytonutrients that neutralize free radicals that would otherwise age your body and lead to disease. So they help to mop up some of the damage that’s caused by overdoing it on damaging fried foods, processed foods and alcoholic beverages, as well as the damage created from pollution, stress and cigarette smoke.

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Pomegranate Tangerine Detox Flusher
Serves 1

Ingredients
8 ounces cold water
3 Tablespoons pomegranate arils
4 tangerine sections, sliced into 4-5 pieces per slice (oranges, clementines and grapefruits can be used instead of tangerines.

Directions
Pour water in a glass. Add fruit and stir. Allow to sit to intensify flavor and stir again. Enjoy!

 

Nutrition Information:  Water without fruit:  2 Calories;  Water with fruit: 28 Calories

 

Pomegranate Tangerine Detox Flusher
 
Serves 1 Nutrition Information: Water without fruit: 2 Calories; Water with fruit: 28 Calories
Author:

Ingredients
  • 8 ounces water
  • 3 Tablespoons pomegranate arils
  • 4 tangerine sections, sliced into 4-5 pieces per slice (oranges, clementines and grapefruits can be used instead of tangerines.

Instructions
  1. Pour water in a glass. Add fruit and stir. Allow to sit to intensify flavor and stir again. Enjoy!

Crustless_Sweet_Potato_Quiche_Manuels_Book

Sweet Potato Crustless Quiche

Did someone say quiche? And sweet potatoes? You had us at quiche. Well, and sweet potatoes. :)  This recipe is insanely delish, and it’s lightened up by using low-fat milk and low-fat ricotta and leaving off the crust (and trust us, this is so good, you won’t miss the crust– not even one bit!).  This is one of the many scrumptious recipes found in our friend and colleague, Manuel Villacorta’s awesome new book book, Whole Body Reboot: The Peruvian Superfoods Diet to Detoxify, Energize, and Supercharge Fat Loss.

 

 

Crustless_Sweet_Potato_Quiche_Manuels_Book

Sweet Potato Crustless Quiche

This fantastic quiche is a warm, savory, and satisfying breakfast the entire family will adore.

Servings: 8 ♦ Serving size: 1 cup

 

Ingredients:

Coconut oil spray

2 large sweet potatoes

(about 2½ pounds),

sliced into ½-inch

rounds

4 eggs

1 cup low-fat milk

1 cup low-fat ricotta

cheese

¼ teaspoon salt

¼ teaspoon pepper

¼ teaspoon smoked

paprika

Pinch of nutmeg

¼ cup chopped chives

 

Directions:

Preheat the oven to 400 degrees F. Lightly spray

a sheet pan with the coconut oil.

Place the sweet potato slices on the sheet pan

and spray them with a thin layer of the coconut

oil. Bake for 20 to 25 minutes until tender but

not too browned. Let them cool.

Lightly spray a 9 × 5–inch casserole dish with

the coconut oil. Layer the sweet potato slices in

the dish to form three to four loosely packed

layers.

Put the eggs, milk, ricotta, spices, and chives in

a medium bowl and whisk to combine. Pour the

egg mixture over the sweet potatoes, giving it

time to fill in the gaps.

Bake for 30 to 40 minutes until the center is just

barely set. Serve warm.

 

Sweet Potato Crustless Quiche
 
Author:

Ingredients
  • Coconut oil spray
  • 2 large sweet potatoes
  • (about 2½ pounds),
  • sliced into ½-inch
  • rounds
  • 4 eggs
  • 1 cup low-fat milk
  • 1 cup low-fat ricotta
  • cheese
  • ¼ teaspoon salt
  • ¼ teaspoon pepper
  • ¼ teaspoon smoked
  • paprika
  • Pinch of nutmeg
  • ¼ cup chopped chives

Instructions
  1. Preheat the oven to 400 degrees F. Lightly spray
  2. a sheet pan with the coconut oil.
  3. Place the sweet potato slices on the sheet pan
  4. and spray them with a thin layer of the coconut
  5. oil. Bake for 20 to 25 minutes until tender but
  6. not too browned. Let them cool.
  7. Lightly spray a 9 × 5–inch casserole dish with
  8. the coconut oil. Layer the sweet potato slices in
  9. the dish to form three to four loosely packed
  10. layers.
  11. Put the eggs, milk, ricotta, spices, and chives in
  12. a medium bowl and whisk to combine. Pour the
  13. egg mixture over the sweet potatoes, giving it
  14. time to fill in the gaps.
  15. Bake for 30 to 40 minutes until the center is just
  16. barely set. Serve warm.

water

Why H2O is Your Friend

If one of your New Year’s resolutions is to drink more water, you’re not alone. Drinking more water seems to come in at the top of the list of most common contenders and it’s a great resolution to have since most Americans are typically dehydrated. If you’re dehydrated and you also have a resolution to lose weight this is not good news for your goal since many people mistake their thirst for hunger, so they often eat when their body is actually telling them to drink. Simply drinking more water can help to prevent unnecessary hunger and the associated weight gain.

 

The New Year is the perfect time to become aware of how much water you actually drink, and how much water you actually need. Just to put water consumption into perspective, did you know that by the time you’re thirsty you’re already dehydrated? Yep, if you feel thirsty, your body already thinks you are trekking across the Sahara Desert.

Water is essential for all sorts of functions and without it, you can bet you won’t be feeling, acting, or looking your best. Thinking about upping your water intake? It’s not too late to set a goal for 2015 (or even for today)! And if you need any convincing, check out these reasons why water is about to become your new BFF.

 

  1. Boost Your Energy in the Morning and All Day Long.

Your body is about 60 percent water and every process in the body requires water, including digestion, circulation, nutrient transport and body-temperature maintenance. If you don’t get enough water, the body can’t function at its peak and even little movements like getting out of bed will feel like more of a struggle.

 

  1. Work Out Harder and Longer.

Even when you’re only slightly dehydrated (as most Americans typically are!), performance is impaired. Your training sessions suffer, you tire sooner and can’t work as hard. Water carries oxygen throughout the body and to the working muscles, so without oxygen, you better believe your workout takes a hit.

 

Water also:

 

-lubricates the joints

-moistens the lungs to facilitate breathing

-helps maintain proper muscle tone

Drink 17 to 20 ounces about two hours before exercise and continue drinking 4 to 8 ounces regularly every 15 minutes during exercise.

 

  1. Get Glowing Skin.

When you’re dehydrated, your skin looks dry and withered. Consume enough water and it helps to fill the spaces between your cells, making your skin look plump, youthful and glowing. Water also helps to keep skin from sagging after weight loss.

 

Woo! We are getting thirsty just thinking about how awesome water is. The benefits don’t stop there, either! To get the full list of reasons to love water, (like more on helping you shed a few pounds), check out the article we wrote for ACE Fitness!

 

2015 is the year to become one hydrated hottie! Don’t stress if you find water bland or boring; we got you covered with some palette-pleasing flavored water recipes, like Fruit and Herb Water  or refreshing Cucumber Blueberry Water

Here is to making 2015 the year you say buh-bye to dehydration and hello to H2O!

 

Quinoa_mixed_veggies

Quinoa & Veggie Stir-fry

By now you know that as registered dietitians (and personal trainers) we definitely believe in eating quality carbohydrates–like veggies, fruits and whole grains that are unprocessed–since they’re packed with fiber and phytonutrients that help to reduce your risk for diabetes, heart disease and cancer.  So if you didn’t already know us, you can breathe a deep sigh of relief that we’re not those gals who are going to tell you that you need to abstain from carbs to be slim! Phew! It’s ok to smile now, we are! :) After all, you need quality carbs to fuel your brain and your muscles–to give you energy!  So why not get your energy from a great source of quality carbs–quinoa (and veggies)?!

Many of you have been asking us for more quinoa recipes, after all it’s one hot item — packed with protein (all nine-essential amino acids), fiber, and nutrients like magnesium that helps you to relax and manganese that mops up damage from free radicals!  Plus, it’s pretty dang satisfying when you want some carb comfort ;), so dig into this super healthy Quinoa & Veggie Stir-fry!

 

quinoa_Veggie_stir-fry_collage

 

Quinoa & Veggie Stir-fry

 

Serves 4

Ingredients
1 teaspoon olive oil
1 small diced onion
2 cups frozen mixed vegetables (peas, carrots, corn, green beans)
2 cups cooked quinoa (cooked with water, according to package directions)
1/4 cup finely chopped parsley, plus a few leaves for garnish
Splash of lemon juice & lemon zest
Salt & pepper to taste
1 medium diced seedless cucumber for garnish
Directions

 

1. On medium heat, pour olive oil in a medium-sized pan. Add the onions and sauté for 1 minute. Add the frozen mixed vegetables and let it simmer for 5 minutes.

2. Add the quinoa to the sautéed vegetables and stir to combine. Add the parsley, lemon juice, lemon zest, salt and pepper to taste.

3. Garnish with parsley leaves and diced cucumber. Serve.
Serves 4 (1 cup per serving)
Per serving: Calories 207; Total Fat 4 g; Saturated Fat 1 g; Cholesterol 0 mg; Sodium 63 mg; carbohydrates 38 g; dietary fiber 8 g; sugars 2 g; protein 8 g

Percent Daily Value:
Vitamin A: 121% Vitamin C: 34% Iron: 16% Calcium: 6%

 

For more recipes like this, check out The Nutrition Twins’ Veggie Cure!

Quinoa & Veggie Stir-fry
 
Author:
Serves: 4

Ingredients
  • 1 teaspoon olive oil
  • 1 small diced onion
  • 2 cups frozen mixed vegetables (peas, carrots, corn, green beans)
  • 2 cups cooked quinoa (cooked with water, according to package directions)
  • ¼ cup finely chopped parsley, plus a few leaves for garnish
  • Splash of lemon juice & lemon zest
  • Salt & pepper to taste
  • 1 medium diced seedless cucumber for garnish

Instructions
  1. On medium heat, pour olive oil in a medium-sized pan. Add the onions and sauté for 1 minute. Add the frozen mixed vegetables and let it simmer for 5 minutes.
  2. Add the quinoa to the sautéed vegetables and stir to combine. Add the parsley, lemon juice, lemon zest, salt and pepper to taste.
  3. Garnish with parsley leaves and diced cucumber. Serve.

Nutrition Information
Serving size: 1 serving Calories: 207 Fat: 4 g Saturated fat: 1 g Carbohydrates: 38 g Sugar: 2 g Sodium: 63 mg Fiber: 8 g Protein: 8 g Cholesterol: 0 mg

 

LOWPurplePotatoFritatta2

Whole Body Reboot Book Giveaway

Whole Body Reboot: The Peruvian Superfoods Diet to Detoxify, Energize, and Supercharge Fat Loss Book Giveaway, written by Manuel Villacorta

ALONE_whole-body-reboot-book

Is your goal this year to get healthier? Lose weight? Fight disease? Defy aging?  Then we have just the book for you to help you to do it!

 

Written by our our awesome friend and fellow registered dietitian, Manuel Villacorta, Whole Body Reboot will help to get you what you are after!  Manuel’s gorgeous book is full of delicious, mouth-watering recipes with beautiful and enticing photos to match, specific meal plans geared towards both men and women looking to lose weight and lead a healthier life. He has also created custom 7-day meal plans for vegans, vegetarians, omnivores, and gluten-free diet preferences. By using the core principles from his first book, Eating Free, Manuel proves to his readers that they can successfully follow a super-health weight-loss plan, easily gain the skill in cooking from scratch, dine with elegance, and reduce every-day stress.

Adding a special twist, Manuel helps you to take advantage of superfoods from the Incan diet, and provides recipes including them for long-lasting health.  The benefits of consuming Peruvian superfoods are astonishing: from fighting cancer and reducing inflammation to boosting energy and enhancing memory— these foods have it all.  And Manuel provides the menu plans to help you  to get them.

To get the chance to win Whole Body Reboot simply leave a comment here or on our facebook page telling us what your New Year’s resolution is.

 

Psst… here’s a sneak peek at one of the many delicious and healthy recipes from Manuel’s book…

Purple Potato Frittata

LOWPurplePotatoFritatta2

This traditional Italian-inspired frittata is infused with scrumptious Peruvian powerfoods to enhance your breakfast and optimize your energy.

Servings: 6

Serving size: 1 wedge

Ingredients:

Oil spray

3 medium purple potatoes, cut into ½-inch-thick rounds

½ medium yellow onion, sliced into ½-inch-thick rounds

3 cups sliced mushrooms

2 cups spinach

2 tablespoons ají amarillo paste (or mild chili paste)

¼ cup chopped cilantro

Salt and pepper

Directions:

Preheat the oven to 400 degrees F. Lightly spray a sheet pan with oil.
Place the potato and onion slices on the pan. Season with salt and pepper to taste. Bake vegetables until tender, about 30 to 40 minutes.
While the potatoes and onions are roasting, lightly spray a medium sauté pan with oil and place it over medium heat.

When the pan is hot, add the mushrooms and the spinach. Cook until the vegetables are lightly wilted. Season with salt and pepper and set aside.
Put the eggs, ají, and cilantro in a small bowland whisk to combine. Set aside.
When the potatoes and onions are done, remove them from the oven (leaving the oven on) and arrange half of them in the bottom of a well-oiled 8-inch cast-iron pan. Top with the spinach mixture and the remaining potatoes and onions.
Place the cast-iron pan over medium heat. When you hear cracking, pour the egg mixture over the top. Continue cooking the frittata on the stove top until the sides set and become slightly puffy, about 5 to 7 minutes.
Immediately transfer the frittata to the preheated oven to bake the top, about 5 to 7 minutes longer. Frittata should be slightly puffy and golden on top. Let the frittata cool slightly before serving.
Note: The frittata will keep in the refrigerator for three to five days.