5-Ingredient Microwave Peanut Butter Chocolate Chip Cookies

 

 

Yesterday, it happened…

While as identical twin sisters we pride ourselves in both being veggie-loving, registered dietitians and personal trainers who have an identical love for chocolate (plus a thang for sweets 😉 that we work hard to keep from getting the best of us—and from you), we also pride ourselves in having the identical prepared healthy kitchens for when our pesky sweet tooth rears its’ head.

And yesterday, a dreary Saturday, it happened—both of us felt like the sweet cravings were a bit more intense than usual –and our kitchens did not disappoint! Oh yeah! 🙂

 

Ever in the mood for an ooey-gooey cookie you don’t have to slave over the stove for?

 

Um, hello? Who isn’t?! ;)…

 

We recommend our clients keep a few healthy, necessary sugar-tooth busting pantry staples on-hand that can be used for many recipesA’hem, you better believe that yours & yours 😉 truly also keeps these in our house to satisfy our sweet tooth while keeping our waistline intact.

A few staple that we recommend are:

an over-ripe banana

peanut butter

whole oats (rolled is OK)

(We also suggest chocolate chips—hidden away if you can’t control yourself around them, but a few here and there go a long way if you can!).

 

You may remember these loves using our staples-

Chocolate Peanut Butter Banana Ice Cream

Frozen Banana Chocolasicles

Frozen Banana Chocolate Bites

 

 

Why Peanut butter?  As a pantry staple—other than it’s freakin’ delicious 🙂 , it’s got a creamy, hearty texture that helps to add to any faux high calorie dessert’s success.

From a nutrition standpoint—peanut butter’s got healthy fats (for the ‘ole ticker), lots of antioxidants (to protect your skin and your cells from damage from everyday living—i.e., pollution, stress, etc.), and a good dose of potassium for fighting high blood pressure—and for fighting bloat!  Add that PB (as we call it in our land of the PB- obsessed) has protein, is rich in fiber and has heart-healthy plant phytosterols.

The one caveat—peanut butter does add up quickly in calories, so a teaspoon or two will do ya! 😉  One level tablespoon clocks in at nearly 100 calories, so do not eat it straight from the jar and do measure portions of our <3 to keep it real and to be honest with yourself about how much you’re getting.

 

As kids, if we heard the word “peanut butter” everyone knew you could count us in.  And nowadays, our favorite indulgence is chocolate–and anything chocolate (hello Skinny Oreo Balls! 😉) .  As you can probably imagine, simply marry our two loves and we’re in pure heaven.  🙂  Of course, we like to combine peanut butter and chocolate in healthy, lower calorie indulgences that keep our waistlines in tact.   And we gotta admit, when we made this and added some oats, and overripe banana and a splash of almond milk, we were a bit beside ourselves with happiness.  Healthy, ooey, gooey goodness that we mixed, mashed and microwaved!  We hope you love these as much as we do.

 

Why a banana?

What better way to get sweet flavor but without any adding processed sugar?  The OVERRIPE banana is key here.  So sweet and delicious, yet no added sugar!  Plus, you’ll get loads of health-promoting nutrients and bloat-busting potassium and some fiber!  Bust your sweet tooth craving and beat bloat?  Someone just landed in flat-belly heaven! 😉

 

 

 

One of the things we love about these cookies is how truly easy they are to whip up!  If you liked our Cinnamon Oatmeal Raisin Cookies,  Skinny Speedy Walnut Oatmeal Cookies,  Wild Blueberry Cookies and how quick and easy they are to make, then you’ll love the

 

Other than the fact this cookie has no added sugar and tastes insanely delish and perfectly sweet, it’s packed with wholesome goodness.  As you now know,  protein, nutrients and fiber are just the appetizer.

An added bonus? Unlike most sugary desserts which leave you with an energy crash when the sugar leaves, this cookies’ high quality carbohydrates from the banana and oats will give you an energy boost, while its’ fiber (from oats and peanut butter) and protein from the peanut butter will keep you from grabbing the nearest peanut butter cup before your next meal!

 

It’s time to Mash, Mix & Microwave!!!  YAHOO!!  (PS—you can bake these if you want!)

 

 

 

 

5-Ingredient Microwave Peanut Butter Chocolate Chip Cookies

Other than the fact this cookie has no added sugar and tastes insanely delish and perfectly sweet, it’s packed with wholesome goodness. You’ve got protein, nutrients and fiber.
Serves: 4 small cookies or 1 large cookie

Ingredients:

1 very ripe banana, mashed
1/2 Tbsp. unsweetened vanilla almond milk
3 Tbsp. rolled oats
1 Tbsp. peanut butter

1-1/2 tablespoons chocolate chips

 

Directions:
1. If using an oven rather than microwave, preheat to 375°F.
2. In a medium sized bowl, combine banana, almond milk, and peanut butter, stirring until thoroughly combined. Stir in chocolate chips.
3. If using microwave: For one large cookie, simply spread mixture in bowl and microwave on high for 4-1/2 minutes. If you are making four cookies you can spray a plate, 4 small bowls or 4 ramekins. (The ramekins are nice to keep the cookies contained and perfectly round.)
4. Scoop out about 2-1/2 tablespoons each, and flatten on the plate or in ramekin. Repeat for each ramekin.

5. Place the four ramekins or the one plate in microwave on high for 4 minutes.  Depending on the strength of your microwave cooking time may vary. Simply use a toothpick or a fork and poke cookie the whole way through. *If wetness comes off on fork or toothpick, continue to put back in microwave in 30 second increments until cooked.

If making one big cookie, may want to place plate in fridge or freezer to help “congeal” for a minute after cooking.

*If using oven: Place 2-1/2 Tbsp of mixture on a greased baking sheet and bake for 10 minutes. Remove from oven when cooked completely through.

 

Makes 4 Cookies.
Nutrition Facts Per Serving (1 Cookie): 89 Calories, 14 g carbohydrate, 4 g fat, 2 g protein, 25 mg sodium, 2 g fiber

 

5-Ingredient Microwave Peanut Butter Chocolate Chip Cookies
 
Microwave Peanut Butter Chocolate Chip Cookie! Only 89 Calories --and you can make 'em in 5 Minutes with 5 ingredients you already have at home. Healthy, you'd never know they don't even have sugar 😉
Author:
Serves: 4
Ingredients
  • 1 very ripe banana, mashed
  • ½ Tbsp. unsweetened vanilla almond milk
  • 3 Tbsp. rolled oats
  • 1 Tbsp. peanut butter
  • 1-1/2 tablespoons chocolate chips
Instructions
  1. Directions:
  2. If using an oven rather than microwave, preheat to 375°F.
  3. In a medium sized bowl, combine banana, almond milk, and peanut butter, stirring until thoroughly combined. Stir in chocolate chips.
  4. If using microwave: For one large cookie, simply spread mixture in bowl and microwave on high for 4-1/2 minutes. If you are making four cookies you can spray a plate, 4 small bowls or 4 ramekins. (The ramekins are nice to keep the cookies contained and perfectly round.)
  5. Scoop out about 2-1/2 tablespoons each, and flatten on the plate or in ramekin. Repeat for each ramekin.
  6. Place the four ramekins or the one plate in microwave on high for 4 minutes. Depending on the strength of your microwave cooking time may vary. Simply use a toothpick or a fork and poke cookie the whole way through. *If wetness comes off on fork or toothpick, continue to put back in microwave in 30 second increments until cooked.
Notes
IIf making one big cookie, may want to place plate in fridge or freezer to help “congeal” for a minute after cooking.

*If using oven: Place 2-1/2 Tbsp of mixture on a greased baking sheet and bake for 10 minutes. Remove from oven when cooked completely through.
Nutrition Information
Serving size: 4 cookies Calories: 89 Calories Fat: 4 g Carbohydrates: 14 g Sodium: 25 mg Fiber: 2 g Protein: 2 g

 

 

Orange Creamsicle Overnight Oats

We have a long love affair with orange creamsicles that dates back to elementary school. While our cook-everything-from-scratch, granola baking hippie (minus the drugs) mom, who had the best intentions to keep us healthy, gave us her low-sugar, home-cooked dessert every night, she did give us money to buy ice cream at school every Friday for a special indulgence. We’d look forward to it all week long, and we’d dream of the Orange Creamsicle we’d often choose (the Strawberry Shortcake ice cream bar took a close second! 🙂 ). Now, as registered dietitians with a sweet tooth that we work hard to keep in check, we still love the flavor of orange creamsicles, and this healthy rendition of an orange creamsicle is inspired by our childhood Friday ice cream special!

 

Psst… looking for more healthy recipes? Please feel free to search this site. And here are a few to try…

Coco Chia Granola Balls

Strawberry and Citrus Salad with Avocado 

 

 

Every feel rushed in the morning?! We hear ya! These are for you! And because…

 

we can’t all be morning people, and for those of you who aren’t – these Orange Creamsicle overnight oats will be your wake-up call! Not only can they be fully prepared the night before, but they also provide the nutrients you need to get your day started on the right foot, no matter what side of the bed you got off of.

 

We call this our Shake, Rattle and Roll breakfast! Simply put all the ingredients in a jar, shake them, rattle ’em if you please 😉 and refrigerate! Roll out the door with them in the morning!

 

Healthy Bonuses:

The oats are rich in energy-revving whole grain carbohydrates to keep you fueled. Plus, their soluble fiber helps to lower cholesterol and fight heart disease.

 

 

 

Packed with oranges which are a great source of vitamin C, this breakfast will help to bolster your immune system, and as an added bonus it helps with the formation of collagen – so you can look forward to healthy and younger-looking skin! And oats combined with oranges are the perfect match, since the iron in the oats is more easily absorbed with the help of vitamin C!

Orange Creamsicle Overnight Oats

Preparation Tip: When preparing this delicious breakfast make sure to use a container/jar that allows room for the ingredients to be shaken – a mason jar works perfectly! And for added flavor and nutrients feel free to toss in a few more of your favorite fruits. Blueberries, raspberries or strawberries are the perfect addition!

Serves 1

Ingredients:

1/2 cup oats

1/2 cup nonfat plain Greek yogurt

1 orange, peeled and sectioned

1/2 teaspoon vanilla extract

1 tablespoon ground flax

1/4 cup nonfat milk

 

Instructions:

  1. Place all ingredients in a jar or container with life. Shake to combine, then place into fridge overnight. Enjoy the next morning!

Nutrition facts per serving:

315 calories, 5 grams fat, 0 grams Saturated fat, 47 grams Carbohydrates, 69 grams Sodium, 8 grams Fiber, 22 grams Protein

 

Orange Creamsicle Overnight Oats
 
Author:
Ingredients
  • ½ cup oats
  • ½ cup nonfat plain Greek yogurt
  • 1 orange, peeled and sectioned
  • ½ teaspoon vanilla extract
  • 1 tablespoon ground flax
  • ¼ cup nonfat milk
Instructions
  1. Place all ingredients in a jar or container with lid. Shake to combine, then place into fridge overnight. Enjoy the next morning!
Nutrition Information
Calories: 315 Fat: 5g Saturated fat: 0g Carbohydrates: 47g Sodium: 69g Fiber: 8g Protein: 22g

 

 

Skinny Chocolate Chunky Cookies

If you’ve spent much time on our site you know we’re veggie-loving twin sisters, registered dietitians and personal trainers and we have a thang for sweets. And if you’re new to our site, welcome to the place where we dish out the delicious, waistline friendly sweets and we take ‘em (you better believe we eat ‘em too, butter cup)! 😉  We inherited our wicked sweet canines from our Grandma Bubbles and there was no turning back! So what do we do to keep it from getting the best of us? Why, come up with waistline-friendly satisfying sweet treats like these, of course!:

Microwave Peanut Butter Chocolate Chip Cookies

Wild Blueberry Cookies

Minute Oatmeal Raisin Cookies

 

And now this yumster! After all, no matter what the reason – if you appreciate sweets, you’ve likely found yourself trying to fight off a chocolate craving. Well lucky for you, these cookies will end that fight! And peacefully, with you winning! 😉 They are loaded with nutrients and lots of chocolate deliciousness! Talk about a win-win!

 

These cookies are made with:

 

Bananas: We add this for natural sweetness with bloat-fighting potassium that helps to counter balance salt while also keeping your blood pressure in check!

 

Oats and Chia seeds: We love biting into chewy cookies (thank you oats!) and both oats and chia are packed with fiber, which swells in your stomach, taking space, making you feel more full while helping to regulate your blood sugar so that you don’t have an energy high and crash.

 

Peanut butter: Who’s obsessed?! Guilty as charged! 🙂 This was the ONLY food we would eat in the early parts of our lives. But for good reason—it’s yummy! And it’s got potassium and fiber to flush bloat from salt and from constipation, while offering protein to boot!

 

When baking these cookies keep in mind that they’ll remain pretty soft because of all of the wet ingredients Therefore, pay attention to the size we mention below when portioning them out on the cookie sheet. Also feel free to set half aside to put in the freezer! This will save you time in the future and prevent you from wasting any! Or better yet, freeze the cookies that you don’t eat immediately, this way when you want a sweet treat, you’ll have these healthy numbers to fall back on and you won’t be able to eat it impulsively as you’ll have to wait a few minutes for it to defrost. Then you can enjoy cool or heated!

 

Skinny Chocolate Chunky Cookies

 These cookies are an ideal sweet treat – defrost one and heat (or eat defrosted, cold) when you want to kill your sweet tooth with delicious, waistline-friendly satisfaction!

 Serves 24

 Ingredients

  • 3 ripe bananas (medium-sized)
  • 2 cups old-fashioned oats
  • ½ cup unsweetened applesauce
  • ¼ cup peanut butter (chunky adds more crunch)
  • ¼ cup unsweetened cocoa powder (or cacao powder)
  • 3 tablespoons honey
  • 1 tbsp. chia seeds (optional)
  • cinnamon (optional)
  • ¼ cup semi-sweet chocolate chips (optional)

 

Instructions

  1. Preheat oven to 350 °F
  2. In a large bowl, add mash bananas with a fork.
  3. Mix in the rest of the remaining ingredients and then allow the batter to set for around 20 minutes
  4. Using a tablespoon, place a level spoonful onto an ungreased baking sheet (can also be lined with parchment paper)
  5. Bake 10-12 minutes or until you notice the outside of the cookies start to lose their shine.

 

Amount per serving: approximately one cookie

Nutrition Facts: 123 calories, 5 g fat, 11 mg sodium, 111 mg potassium, 18 g carb, 3 g fiber, 9 g sugar, 3 g protein 

** this includes chia seeds, cinnamon and chocolate chips 

Skinny Chocolate Chunky Cookies
 
Author:
Serves: 24
Ingredients
  • 3 ripe bananas (medium-sized)
  • 2 cups old-fashioned oats
  • ½ cup unsweetened applesauce
  • ¼ cup peanut butter (chunky adds more crunch)
  • ¼ cup unsweetened cocoa powder (or cacao powder)
  • 3 tablespoons honey
  • 1 tbsp. chia seeds (optional)
  • ⅛ tsp. cinnamon (optional)
  • ¼ cup semi-sweet chocolate chips (optional)
Instructions
  1. Preheat oven to 350 degrees F
  2. In a large bowl, add mash bananas with a fork
  3. Mix in the rest of the remaining ingredients and then allow the batter to set for around 20 minutes
  4. Using a tablespoon, place a level spoonful onto an ungreased baking sheet (can also be lined with parchment paper)
  5. Bake 10-12 minutes or until you notice the outside of the cookies start to lose their shine.
Notes
**This includes chia seeds, cinnamon and chocolate chips
Nutrition Information
Serving size: 1 cookie Calories: 123 Fat: 5 g Carbohydrates: 18 g Sugar: 9 g Sodium: 11 mg Fiber: 3 g Protein: 3 g

 

 

 

Raspberry Ginger Lime Soda – DIY- Make-Your-Own Natural Soda

Woohoo!! We’re so excited about this!!  After our last newsletter with our Nutrition Twins’ Do Your Body Good Challenge of the Week, with the goal to drink more water and to try to replace soda with some of our “detox” drinks and “flushes” that you’ve requested (hello Orange-Lime Sparkling Refresher, Lemon Mint Detox Drink, Morning Detox Shot,  Sparkling Cucumber Detox and Refresher,  Citrus Reboot and Detox Flush, and Kale Recharge Smoothie)—you know, the ones that we typically suggest to help you to get your mind and body back on the healthy track after overdoing it–and to get there ASAP…

It dawned on us…

With so many people trying to get healthier and cut or cut out all the sugary and artificially sweetened sodas—or at least cut back on them– and with all the DIY sodas trending on pinterest, why don’t we create sodas from our detox drinks?!

This way, our DIY- sodas not only are free of anything artificial and are not loaded with sugar, they’re also healthy for you and have anti-bloat, toxin flushing properties too! And we’ve become quite obsessed with our creations! The cool thing is we simply change the concentration of our “detox” drink to make the concentrate for the soda (yup, we take all the anti-inflammatory goodies to include in the soda!) and from there, we mix the concentrate to create our sodas—and our stars are born!  We hope you love our Raspberry Ginger Lime Soda as much as we do!

 

This drink was originally inspired by a cocktail at NYC’s trendy Standard Hotel’s Biergarten. The drink was super delish and had so many components that help to fight inflammation and the damage from too much overindulgence.  Plus it had anti-bloat ingredients and even a few potential fat-burning advantages–minus the splash of vodka that was in that drink, of course 😉—that we knew we had to make it for ourselves!

Why we love this drink and how it works it’s magic

The concentrate contains the same powerful ingredients that are in our Raspberry Ginger Lime Detox Drink, helping you to feel light and bloat-free so it:

1.It instantly gets your mind and body on the healthy track–i.e.- you’ll feel clean, lean & healthy and want to do less damage when you’ve just done something to get healthy!😉

…and sometimes, the most important piece is just getting your mind on the healthy track–even if aren’t able to make this drink, at least drink a huge glass of water–because  just knowing you are starting your day by doing something good for your body can help set the tone for the entire day!

 

  1. It helps to fill your stomach so you eat less when you get to your next meal. Yes!–Drink this so you don’t show up at a meal ravenous and can avoid downing bread at the table, hourderves– and the loads of calories (and the bloat!) that comes with those salty, high calorie numbers!

 

  1. This drink counteracts sodium and the puffiness and bloat that comes with it, so you’ll feel lighter. We’re the first to admit we don’t enjoy feeling bloated from having too much salt or being constipated. That’s why you better believe this drink both hydrates and provides potassium to help you to flush out bloating sodium from your body, “de-puffing” you by restoring normal hydration status.

—-and when you stay hydrated and drink plenty of fluid, you’ll get your digestive tract moving and prevent any bloat from constipation! Who’s got your back…and your belly, baby? We do! 😉

 

Benefits you’ll get from:

The vitamin C:

It’s coming from the raspberries, lime and from the mint and will make your skin glow by promoting collagen formation. (Plus being hydrated from this drink helps your skin to glow and you can kiss goodbye to a puffy face and eyes as it flushes bloating salt). 🙂

It acts as an immune-booster to help strengthen your body to prepare it for any havoc it may go through.

 

The lime:

We love lemons and limes and really spritz them over everything! They are a great flavor sub for salt too. Pssst…careful when you open Lyssie’s fridge–a lime from the packed cold-zone may drop out on your toe!

  • The ideal flushing food–packed with potassium and water to restore normal fluid balance and flush out any bloating salt that may be causing you to store water and puffiness.
  • Great source of vitamin C

 

The Ginger:

By now you know, this is one of our faves, especially Lyssie, who tosses it in everything she eats, she must think it’s candy! (healthy candy, of course!  )  Ginger soothes the stomach and intestinal tract, and has anti-inflammatory properties that protect cells from harmful free radicals. Ginger is ideal to help you to reset your body so you can arrive at the event with a calm, intestinal tract, free of tummy troubles and bloat.

 

The Mint:

We like to think of mint as a peace maker in the body 😉 It eases indigestion and calms the stomach, possibly by improving the flow of bile through the stomach, which helps to speed and ease digestion. Thanks in part to it’s anti-inflammatory antioxidant rosmarinic acid, it “calms your insides” to ease the havoc inside your body!

 

The Raspberries:

Research suggests they actually may assist in weight loss (yahoo!) because they contain the phytochemical C3G that may increase production of both adiponectin (which enhances fat metabolism) and leptin (which suppresses appetite).  Plus, raspberries powerful, anti-aging and disease-fighting phytonutrients arm your body for any assault coming it’s way! Oh yeah!

 

Raspberry Ginger Lime Soda- DIY- Make-Your-Own Natural Soda

What we’ve done here is we’ve taken all the goodies from our Raspberry Ginger Lime “Detox” Drink and made a concentrate to use for making the soda to give you all the healing properties in a 20-calorie natural soda!

 

Makes 1 cup concentrate, 4 cups of soda.

Ingredients:

Raspberry Ginger Lime Concentrate:

¼ cup frozen raspberries

½ lime, sliced

1 tsp chopped or sliced ginger

3 mint leaves

1 cup water

 

Directions:

  1. Place all ingredients in a pitcher or large jar and smash them with the back of a wooden spoon to release juices.
  2. Add the water and stir.
  3. Let infuse in the fridge overnight, then strain.
  4. To make soda: combine ¼ cup concentrate with ¾ cup seltzer water and 1 tsp simple syrup (recipe below)

 

Simple Syrup Ingredients:

1 cup water

1 cup sugar (organic, preferably); you can use honey if you prefer.

Directions:

Simmer the water and sugar, stirring occasionally until completely dissolved.  Let cool.

Note: Start by adding a teaspoon of syrup to your natural soda and slowly add more, if needed.  Each teaspoon simple syrup has approximately 15 calories and 4 grams of carbs (sugar).

Nutrition info per 8-oz serving of soda with 1 teaspoon simple syrup: 20 calories, 0 g fat, 0 mg sodium, 3 g carbs, 1 g fiber, 2 g sugar, 0.2 g protein

 

Raspberry Ginger Lime Soda - DIY- Make-Your-Own Natural Soda
 
Makes 1 cup concentrate, 4 cups of soda.
Author:
Serves: 4 servings
Ingredients
  • Raspberry Ginger Lime Concentrate:
  • ¼ cup frozen raspberries
  • ½ lime, sliced
  • 1 tsp chopped or sliced ginger
  • 3 mint leaves
  • 1 cup water
Instructions
  1. Place all ingredients in a pitcher or large jar and smash them with the back of a wooden spoon to release juices.
  2. Add the water and stir.
  3. Let infuse in the fridge overnight, then strain.
  4. To make soda:
  5. combine ¼ cup concentrate with ¾ cup seltzer water and 1 tsp simple syrup (recipe below)
  6. Simple Syrup Ingredients:
  7. cup water
  8. cup sugar (organic, preferably); you can use honey if you prefer.
  9. Simmer the water and sugar, stirring occasionally until completely dissolved.  Let cool.
  10. Note: Start by adding a teaspoon of syrup to your natural soda and slowly add more, if needed.
  11. Each teaspoon simple syrup has approximately 15 calories and 4 grams of carbs (sugar).
  12. Nutrition info per 8-oz serving of soda with 1 teaspoon simple syrup: 20 calories, 0 g fat, 0 mg sodium, 3 g carbs, 1 g fiber, 2 g sugar, 0.2 g protein

Watermelon Cucumber Basil “Detox” Drink

As registered dietitians and personal trainers, we always have clients asking us what they can do to stay on track and feel light and healthy –  not only during the summer, when overindulgences at BBQs, beach trips or summer concerts can leave you less than bikini-ready– but all year round, everyday living can leave jeans feeling a bit snug! Funny you—and they should ask! 😉  Because this last weekend we were just in need of our solution, ourselves!  Three visits to (three!) Italian restaurants in one weekend (yum! –and eeks!) left us craving our veggie-packed kitchens and our solution– our beloved “detox” drinks-.  And while we still ate mostly healthy meals there, we definitely can’t wait for our “detox” drinks to help get us back to bloat-free! We’re obsessed with them just as much as you and our clients are, and we love switching up the flavors to keep things interesting!

 

This one is inspired by our favorite summer flavors – sweet & juicy watermelon, refreshing cucumber, zesty lime, and fresh basil! But it doesn’t only taste delicious, this summery detox drink will also make you feel amazing by flushing bloat and keeping you hydrated any time of year!

We’re so in love with these detox drinks that we’ve even made them a huge part of  21-Day Body RebootTM, our life-changing program to help you jumpstart fat loss and feel energized and rejuvenated without feeling restricted. And although our bodies are naturally equipped to detox and cleanse, you can give yourself a serious leg up with certain health-promoting foods and drinks (like this one!). We call these drinks Clean-ToxTM drinks because they are so good at boosting your body’s natural detox process when you eat “clean,” wholesome food.

Want to check out more of our bloat-flushing “detox” drinks? Here are a few hotties!

Grapefruit Ginger Mint “Detox” Drink

Cool Citrus Cucumber Detox

Cucumber Blueberry Water Flush

Green Grape & Matcha Detox Drink

Apple Cider Vinegar & Lime “Detox” Drink

What makes this summery combo especially good for you? Here’s why it’s our bikini-season hero!

 

It helps prevent sweet cravings

Just like our other detox drinks, this lil’ number keeps sweet cravings at bay by filling up your belly so you don’t make hangry decisions. We all know how hard it is to say no to donuts when you’re hangry ;). When you’re filled up on good-for-you food and drinks, it’s so much easier to stay on track! Plus the natural sweetness of watermelon and basil gives your taste buds just what they’re looking for without loads of sugar or calories!

 

It flushes bloat

Hanging out in a bikini is no fun when you’re bloated, so we made sure this detox drink was filled with ingredients that keep your belly flat! Watermelon and cucumbers are both chock full of potassium, which helps flush out sodium and keep fluid balance normal (buh bye bloat!). Basil also works wonders for flat bellies! It’s in the same family as mint, so it calms down your digestive system and keeps everything running smoothly. We’re pretty obsessed with both mint and basil – we’ve even been known to chew on a few leaves straight! Add all that to water, the ultimate bloat-flusher, and you can kiss puffiness goodbye!

 

It speeds up muscle recovery

As personal trainers, we know that working out is key to getting that flat-belly bikini body. But that doesn’t mean you have to suffer from sore muscles. Research shows that watermelon helps speed up muscle recovery after exercise, so this drink will help you rehydrate and get back to feeling your best after a tough sweat session!

 

It’s a lifesaver for your skin

Ever wonder why cucumbers go on your eyes at the spa? Nope, it’s not for a snack in case you get hungry during a facial. Cucumbers do wonders for keeping your skin glowing and wrinkle free because of the vitamin C and silica content! Watermelon is your skin’s best friend too, especially in the summer. It’s loaded with “nature’s sunscreen,” lycopene, which helps prevent skin damage from sunburn to keep your skin healthy!

 

Give this Flat-Belly drink a whirl and let us know what you think!

 

Watermelon Cucumber Basil “Detox” Drink

Yield: 4 servings (8 oz per serving)

 

Ingredients:

½ cup cubed watermelon

½ cup diced cucumber

6-8 basil leaves

Juice of ½ lime

32 oz water

 

Directions:

  1. Combine the watermelon, cucumber, basil, lime, and water in a large pitcher. Let sit for at least 2 hours, or refrigerate overnight. Feel free to muddle the ingredients with the back of a wooden spoon to get most of the flavor out!
  2. Strain the mixture, if you’d like, and enjoy! You could also blend everything together with a little ice for an ultra-refreshing slushie! 🙂

 

If you strain the mixture, your drink will be virtually calorie-free, but you’ll still get all the benefits!

 

Nutrition info per serving (if you eat the fruits & veggies or blend it all together)

10 calories, 0g fat, 0g saturated fat, 52 mg potassium, 3g carbohydrates, 0.4g fiber, 2g sugar, 0g protein

 

Watermelon Cucumber Basil “Detox” Drink
 
Author:
Serves: 4
Ingredients
  • Ingredients:
  • ½ cup cubed watermelon
  • ½ cup diced cucumber
  • 6-8 basil leaves
  • Juice of ½ lime
  • 32 oz water
Instructions
  1. Directions:
  2. Combine the watermelon, cucumber, basil, lime, and water in a large pitcher. Let sit for at least 2 hours, or refrigerate overnight. Feel free to muddle the ingredients with the back of a wooden spoon to get most of the flavor out!
  3. Strain the mixture, if you’d like, and enjoy! You could also blend everything together with a little ice for an ultra-refreshing slushie! 🙂
  4. If you strain the mixture, your drink will be virtually calorie-free, but you’ll still get all the benefits!
Notes
Nutrition info per serving (if you eat the fruits & veggies or blend it all together)
Nutrition Information
Serving size: 1, 8 ounce serving Calories: 0 Fat: 0 g Carbohydrates: 0 g Protein: 0 g

 

Ten Quick, Easy & Healthy Meals You Can Make from the Items in Your Fridge

Wonder what one of the top questions we get as identical twin sister, veggie and chocolate-loving, registered dietitians and personal trainers is? Well, other than how we ended up going into the same profession (we’ll share that answer another day!) – it’s “what can I make for dinner that’s healthy, satisfying, easy and quick?”

Don’t worry; we’ve got you covered! Check out this kitchen staples list and the meals you can make using them, below.  We can’t tell a lie; most of these meals are so fast and simple that you can pull them off even after a long day with your eyes half shut! 😉

Keep these staples in your kitchen at all times– they’ll save you from mindlessly munching on chips and cookies as you decide what to order for dinner.  You can use these ingredients to whip up at least 10 healthy & easy meals!  (See our suggestions below–some of them we started making in our college days as nutrition students and we still make them today).

• frozen veggies (load up on all your faves, ideally non-starchy ones*! Our personal faves are Whole Foods’ organic cauliflower, Cascadian Farms’ organic broccoli cuts and Trader Joes’ organic broccoli florets [and Whole Foods’ organic tri-color peppers are great for stir-fries!])
• fresh fruit
• canned beans
• canned tuna (or our personal favorite, sardines! 🙂 )
• frozen skinless poultry and/or shrimp
• eggs
• nonfat Greek yogurt
• low-fat/ nonfat cheese (can store frozen to prevent spoiling)
• whole grain tortillas
• instant brown rice
• whole wheat pita bread
• tomato sauce
• salsa
• olive oil or another healthy oil in a spray container 
• oatmeal
• low-sodium soy sauce or low-sodium stir-fry sauce

*non-starchy veggies are most veggies except peas, potatoes and corn.  All veggies are healthy, just non-starchy ones contain fewer calories and carbohydrates.

10 healthy, quick and mindless meals you can make with the ingredients above:
(Use oil in a spritzer/ spray bottle to save calories.).  Recipes with links are variations of the options listed.

1) Chicken or shrimp and veggie stir-fry with brown rice
2)  Open Face Mediterranean Veggie & Tuna Sandwich or tuna sandwich on whole wheat pita with side of steamed veggies
3) Chicken, bean, & veggie burrito with low fat cheese and salsa  Try this Easy Burrito Bowl or this 5-Minute Burrito

4) Shrimp, bean and rice burrito with low fat cheese and salsa
5) Whole wheat veggie pita pizza or veggie and chicken pita pizza
6) Brown rice and beans with side of steamed veggies
7) Chicken parmesan—with marinara and low fat cheese, side of veggies
8) Scrambled egg tacos—veggies, chicken or beans, tortillas, low-fat cheese and salsa
9) Oatmeal Muesli
10) Scrambled eggs with low-fat cheese and veggies (omelet) in whole wheat pita or in whole grain tortilla and fruit.  Try these Easy Berry Stuffed Egg Crepes

And there you have it!  Give this list and these recipes a whirl and let us know which are your favorite go-to’s!

x & x,
L & T

Ten Quick, Easy Healthy Meals You Can Make from the Items in Your Fridge
 
Author:
Serves: 2
Ingredients
  • 1 boneless, skinless chicken breast
  • 2 cups romaine lettuce, roughly chopped
  • ⅔ cup quinoa, cooked
  • ½ avocado, sliced
  • 1 lime
  • dash of chili powder
  • ½ cup cherry tomatoes, sliced in half
  • 4 TBS low-fat shredded cheddar cheese
  • hot sauce (optional)
Instructions
  1. Sprinkle chili powder on both sides of chicken breast.
  2. Bake chicken breast in oven at 400 degrees for 30-40 minutes, until chicken is cooked all the way through.
  3. When the chicken is done, slice it up into bite-sized chunks.
  4. To assemble each bowl, lay down ½ cup of quinoa, 1 cup of lettuce, and ¼ cup of tomatoes.
  5. Add chicken to the bowls, top with avocado slices, and squeeze the juice of half a lime over each bowl.
Nutrition Information
Serving size: ½ recipe Calories: 319 Fat: 18g Carbohydrates: 18 g Sodium: 308 mg Fiber: 6 g Protein: 24 g