Cranberry Orange & Ginger Detox Drink

As registered dietitians and personal trainers, clients always ask us what they can do to stay on track, and of course this seems to be especially challenging when there are lots of celebrations, like during Memorial Day weekend or the holiday season—but let’s face it, even when there aren’t holidays eating healthfully can be a challenge. When your schedule is filled to the brim with anything from long work events to parties, holiday or not, you can wind up feeling bloated and heavy – and you better believe we’re no fans of that! Our solution to help you to stay trim, is one we’ve fallen in love with ourselves– our beloved “detox” drinks! They’re some of the most popular recipes on our blog and we’re obsessed with coming up with new flavor combinations to keep things interesting!

They’ve become so important in the success of our clients that we’ve even included them as an important part in our 21-Day Body RebootTM,  our life-altering program that helps you to lose your last 10 pounds or more—while going wild on the weekend You may remember some of our other faves!

Cucumber Blueberry Water Flush

Lemon Ginger Turmeric Tea “Detox”

Lemon Ginger Detox drink

Vitamin C Infused “Detox” Water

This cranberry, orange, and ginger festive flavor concoction will keep your taste buds satisfied! It was originally inspired during the holiday time to aid in flushing bloat and keeping you trim and slim (see below why it works!)in case you overindulged—but let’s face it, holiday time is not unique in that, so sip this baby any day of the year when you want to kick bloat to the curb! 😉

Here’s why this drink is a lifesaver:

It flushes bloat

It’s easy to get dehydrated, especially if you’re indulging in too many boozy drinks and salty snacks!  Your body likes salt to be at a very particular concentration in the body.  Eat too much salt and your body holds on to water to dilute the salt.  And when you hold on to excess water, guess what? You feel BLOATED & puffy!  ICK! Drinking plenty of water helps keep you hydrated so your body can flush excess sodium and waste, making you feel light and energized and since water also flushes waste (i.e., helps prevent constipation, keeping you regular and flushing out any gut bulges that come with the waste!)- hello flat-tummy!

Ginger: (Lyssie’s lov-ah! 😉 that shows up in everything she makes!) is rich in anti-inflammatory properties, while it also helps soothe your stomach and ease digestion, calming your insides so you can have a flatter tummy, helping you to reset after  a day of heavy foods.

It crushes sweet cravings

Sipping on this detox drink is our key to crushing sweet cravings!  As you know, we both have a sweet tooth, and it rears its’ head in the evening after dinner, when admittedly, we’re not truly hungry, just “snacky”. This yumster works it’s magic for us—it’s the ultimate sugar-tooth buster!  The natural sweet, tangy flavor of oranges and cranberries gives your taste buds the sweetness they crave without a ton of calories or sugar!  It’s so much easier to say no to another piece of chocolate or gingerbread man when your belly is already full of good-for-you food and drinks (like this lil’ number!).

It reduces inflammation

Cranberries and oranges are both packed with vitamin C, an antioxidant that helps boost your immune system and rid your body of toxins, keeping inflammation at bay. Ginger is also a powerful anti-inflammatory agent, chasing free radicals and other toxins out of your body.

 

When you get an injury, your body’s immune system responds with inflammation in a healthy way – but not all inflammation is healthy. When your body is taxed with constant inflammation from things like alcohol, refined sugars, and chemicals in processed foods, your body ramps up its inflammatory response and works in overdrive to keep you healthy. Keeping up with that constant inflammation takes a lot of work from your body and can wear down your immune system, leading to everything from the common cold to chronic health issues.

 

Eating and drinking foods with anti-inflammatory ingredients helps fight that constant inflammation so your body can work in tip-top shape! Since this detox drink is jam packed with anti-inflammatory goodness (but still tastes like a festive holiday mocktail!), it’s the perfect concoction to keep you healthy throughout the year!

Cranberries contain unique, health-promoting flavonoids called PACs.  PACs help reduce inflammation associated with chronic disease and aging (and as an added bonus, they also reduce the incidence of certain infections, maintain a healthy urinary tract and improve heart health).

(Fun fact! A recent study published by the American Journal of Clinical Nutrition found that drinking 8-ounces of cranberry juice a day reduced the number of symptomatic UTIs by nearly 40 percent in women with recurrent UTIs.)

 

Our PACman & Cranberry linked- -Confession: We loved PACman as kids. (OK, and maybe a little bit as adults too! But that’s just because of the good memories we have from our past! 😉) We had blue pac-man shoes that we thought were THE BOMB and when you pressed your finger on the bottom, the imprint left a pacman shape impression on your hand, soooo cool!   We now realize the atrociousness of the shoes, but love them anyway.  Point? We’ve become bigger cranberry fans since learning they’ve got PACs—remind us of pacman–they gobble the bad stuff in your body to keep you healthy…

 

 

Our favorite part about this drink? It’s tasty enough to serve at a party or to keep in your fridge and sip all day (and week!) long! Don’t keep all the health benefits to yourself – the holiday season (and all seasons! 😊 ) are for sharing ;). Make a big batch of this Cranberry Orange & Ginger Detox Drink to share with everyone at your next holiday party to keep everyone happy and healthy.

Cranberry Orange & Ginger “Detox” Drink

Yield: 4 8-oz servings

Ingredients:

½ cup fresh cranberries

½ orange, sliced

1-inch chunk ginger, sliced

4 cups water

 

Directions:

  1. Place the cranberries in a pitcher or large jar and smash them with the back of a wooden spoon to pop them open.
  2. Add the sliced orange, ginger, and water, and stir.
  3. Let infuse in the fridge overnight, then enjoy!

Nutrition info per 8-oz serving (if all the fruit is eaten): 15 calories, 0 g fat, 5 mg sodium, 3 g carbs, 1 g fiber, 2 g sugar, 0.2 g protein

Cranberry Orange & Ginger Detox Drink
 
Author:
Serves: 4, 8 ounce drinks
Ingredients
  • Ingredients:
  • ½ cup fresh cranberries
  • ½ orange, sliced
  • 1-inch chunk ginger, sliced
  • 4 cups water
Instructions
  1. Directions:
  2. Place the cranberries in a pitcher or large jar and smash them with the back of a wooden spoon to pop them open.
  3. Add the sliced orange, ginger, and water, and stir.
  4. Let infuse in the fridge overnight, then enjoy!
Nutrition Information
Serving size: 8 ounce serving, if fruit is eaten Calories: 15 Fat: 0 Carbohydrates: 3 g Sugar: 2 g Sodium: 5 mg Fiber: 1 g Protein: 0.2 g

Super Berry Protein & Antioxidant Smoothie

The combination of the antioxidant-rich California prunes, strawberries and blackberries pack a fiber-punch while making this smoothie delightfully sweet and refreshing. The California prunes are a sweet, convenient way to include polyphenols, antioxidants in the diet that can help protect the body against heart, eye, memory, and immune system issues. Plus, research suggests eating 5-6 prunes a day may support healthy bones! The unexpected superstar weight loss ingredient is the protein-packed pea protein, as like all pulses, can aid in weight loss even when calories aren’t restricted; it was also found to be more effective than whey protein at fighting against hunger.

 

When you sip, you’ll reap rewards…

 

Here’s why pea protein rocks—and why it’s so great in your smoothie!  (Hint: It’s a pulse!)

It contains both fiber & protein: If you’ve spent any time on our blog, you know that the magical combination for weight loss is a meal that contains both protein and fiber, to keep you satisfied, your energy on an even keel and keep your blood sugar level stable.

o Power to Pulses! Not many foods contain both protein and fiber, and peas, like all pulses (the delicious, protein-packed, sustainable foods you know as dried peas, beans, lentils and chickpeas) contain this weight loss friendly combo!

Pssst….fun fact: In 2016 Pulses were named International Year of Pulses (IYP) by the United Nations.

• Research show that pulses (like pea protein), aid in weight loss even when calories aren’t restricted. Check out this 2016 study1, that found that it was just 3/4 cup of pulses per day that worked!

 

As you happily sip this Pea Protein Weight Loss smoothie, sip on this…

o A study published in Nutrition Journal found that pea protein was more effective at starving off hunger than whey protein; improved satiety can potentially lead to weight loss.

Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3295702/
1 Kim SJ, de Souza RJ, Choo VL et al. Effects of dietary pulse consumption on body weight: a systematic review and meta-analysis of randomized controlled trials https://www.ncbi.nlm.nih.gov/pubmed/27030531

 

California Prune Benefits (we use California prunes because they are super sweet and we grew up loving them. 🙂 )

If you’re allergic to dairy, lactose intolerant or avoid dairy, meet your bone-building bestie!

  • Research suggests that eating 5-6 prunes a day may help support healthy bones! So cool, we know!Why? Prunes have copper which aids in bone structure, boron and a handful of polyphenols that help with the regulation of bone building and bone breakdown. 1
    They’ve got Vitamin K which helps to improve calcium balance and promotes bone mineralization. A 40g serving (about 5 prunes) is an excellent source of Vitamin K, providing 30% of the Daily Value.

Research is continuing on the effect of California prunes on bone health and they’re finding good stuff, healthy people… more good news to come!

 

  • Hello Polyphenols! California prunes pack polyphenols in their purple bodies, which acts as antioxidants  to protect your body–keeping watch over your heart, eyes, memory and immune system.

 

Plus, let’s not forget our antioxidant- rich friends are great for a flat-belly!

Feeling a little heavy and constipated? Help relieve your tummy and flush out some of that waste and bloat!   A serving of prunes (4-5 prunes) has 3 grams of fiber and 100 calories–and seem to do wonders when you need a little tummy relief!

 

Super Berry Protein & Antioxidant Smoothie

Servings: 1 serving = 16 ounces

Ingredients:
• 1 cup unsweetened vanilla almond milk
• 1/2 frozen banana
• 1/3 cup frozen strawberries
• 1/4 cup frozen blackberries
• 2 California prunes (we use California prunes because they are super sweet and we grew up loving them)
• 1 scoop (27 grams) pea protein (We used Garden of Life’s Organic Raw Protein & Greens)

Directions:
1. Blend ingredients and enjoy!

Nutrition facts per 16 ounce smoothie:

256 Calories, 35 g carbohydrate, 5 g fat, 23 g protein, 0 g saturated fat, 10 g fiber

Super Berry Protein & Antioxidant Smoothie
 
Nutrition facts per 16 ounce smoothie: 256 Calories, 35 g carbohydrate, 5 g fat, 23 g protein, 0 g saturated fat, 10 g fiber
Author:
Serves: 1
Ingredients
  • • 1 cup unsweetened vanilla almond milk
  • • ½ frozen banana
  • • ⅓ cup frozen strawberries
  • • ¼ cup frozen blackberries
  • • 2 California prunes
  • • 1 scoop (27 grams) pea protein (We used Garden of Life’s Organic Raw Protein & Greens)
Instructions
  1. Blend ingredients and enjoy!

 

 

References:
1. Shahnazari M, et al. Dietary dried plum increases bone mass, suppresses proinflammatory cytokines and promotes attainment or peak bone mass in male mice: J Nutr Biochem. 2016;34:73-82.
Schreurs AS, et al. Dried plum diet protects form bone loss caused by ionizing radiation. Sci. Rep. 2016;6: 21343; doi: 10.1038/srep21343.

Hooshmand S, et al. The effect of two doses of dried plum on bone density and bone biomarkers in osteopenic postmenopausal women: a randomized, controlled trial. Osteoporosis International. 2016;27(7): 2271-2279.

Arjmandi BH, et al. Dried plum consumption and bone mineral density retention in postmenopausal women: a follow-up study. The FASEB Journal. 2016;30:1, Supplement lb268.

Hooshmand S, et al. The effect of dried plum on serum levels of receptor activator of NF-kB ligand, osteoprotegerin and sclerostin in osteopenic postmenopausal women: a randomized controlled trial. British Journal of Nutrition. 2014;112:55-60.

Rendina E, et al. Dried plum’s unique capacity to reverse bone loss and alter bone metabolism in postmenopausal osteoporosis model. PLoS One. 2013;8(3):e60569.

Hooshmand S, et al. Comparative effects of dried plum and dried apple on bone in postmenopausal women. British Journal of Nutrition. 2011;106(6);923-930.

Halloran BP, et al. Dietary dried plum increases bone mass in adult and aged male mice. Journal of Nutrition. 2010;140:1781-1787.

Hooshmand S, et al. Viewpoint: dried plum an emerging functional food that may effectively improve bone health. Ageing Research Reviews. 2009;8:122-7.

2. Seidel DV, et al. Dried plums modify fecal short chain fatty acid concentrations and gene expression in a rat model of colon carcinogenesis. The FASEB Journal. 2016;30(1Supplement):147.3.

Attaluri A, et al. Randomized clinical trial: dried plums (prunes) vs. psyllium for constipation. Alimentary Pharmacology and Therapeutics. 2011;33:822-828.

Seidel D, et al. Dried plums modify colon microbiota composition and spatial distribution, and protect against chemically induced carcinogenesis. The FASEB Journal. 2015;29(1 Supplement):394.7.

photo courtesy of pulses.org

 

Green Warrior Weight Loss Antioxidant Smoothie

This weight loss smoothie will crush your sweet tooth with only 309 calories and keep you feeling satisfied thanks to the protein and fiber. Naturally sweet antioxidant-packed fruit, creamy Greek yogurt and zesty, inflammation-fighting ginger keep your taste buds excited, while the pistachios are the secret ingredient since they contain the satisfying trio of fiber, plant-protein and better-for-you unsaturated fats so you feel full and don’t end up overeating at the vending machine soon after. Plus, although people don’t think of nuts for antioxidants, the green in the pistachios let’s you know there are antioxidants inside, making it a surprise superfood!

In this smoothie, we’ve got 3 special loves 😉 :

Pistachios:
They contain the trio of fiber, plant-protein and better-for-you unsaturated fats that can help keep you feeling fuller longer. Pistachios are among the snack nuts highest in protein, but lowest in calories and fat. We used the Wonderful No Shells Pistachios in this smoothie since they made it super easy to add! As an added bonus, the green and purple hues from pistachios signify that there are antioxidants inside.

Ginger:
As you know, we’re ginger-obsessed, and Lyssie finds a way to work it into most of her meals. 😉 It adds a zesty kick to keep your taste buds satisfied so that they’re not craving more excitement. Ginger soothes the stomach and intestinal tract and has powerful anti-inflammatory properties to protect your body from free radicals and helps to keep your body in better working order. A calm intestinal tract= less bloat and a flatter tummy!

Spinach:
Greens, specifically, are the number one food you can eat regularly to improve your health–and to aid in weight loss because they’re super low in calories but packed with fiber to fill you up and with nutrients. Spinach is one the mildest of the greens and is like a barely detectable (like a chameleon!) in a smoothie, so it’s the perfect addition to a weight loss smoothie. (In this smoothie, we started with 1 packed cup of spinach, which is similar to two fistfuls)

Green Warrior Weight Loss Antioxidant Smoothie

Makes 2 servings

Ingredients
• ¾ cup non-fat Greek yogurt
• 1/4 cup pomegranate juice
• ½ cup green grapes
• 1 cup pineapple pieces
• 1 cup packed spinach (or 4 Kale and Spinach Cubes)
• 1 inch fresh ginger, peeled
• 1/8 cup Wonderful No Shells Pistachios, lightly salted (roughly 25 kernels)
• 4 ice cubes

Directions:
In a blender, combine all ingredients. Blend until smooth.

Nutrition Facts per Serving (makes 2 servings): 170 Calories, 5 g fat, 0.5 g saturated fat, 22 g carbohydrates, 5 g fiber, 13 g protein

 

Green Warrior Weight Loss Antioxidant Smoothie
 
Nutrition Facts per Serving (makes 2 servings): 170 Calories, 5 g fat, 0.5 g saturated fat, 22 g carbohydrates, 5 g fiber, 13 g protein
Author:
Serves: 2
Ingredients
  • • ¾ cup non-fat Greek yogurt
  • • ¼ cup pomegranate juice
  • • ½ cup green grapes
  • • 1 cup pineapple pieces
  • • 1 cup packed spinach
  • • 1 inch fresh ginger, peeled
  • • ⅛ cup Wonderful No Shells Pistachios, lightly salted (roughly 25 kernels)
  • • 4 ice cubes
Instructions
  1. In a blender, combine all ingredients. Blend until smooth.

 

Photo credit:  POM Wonderful

Frozen Banana Chocolate Bites

 

By now you know that we’re girls who mean business when it comes to our sweets. 🙂  Although we do eat a well-balanced, wholesome diet, we are NOT girls who pass on a daily treat!  In fact, if we skip a daily indulgence, well, that means we’re probably fighting the flu or sick in bed.  Since we’re girls that love our sweets, we work hard to lighten them up (and sometimes we keep them small and bite-sized) as best we can (after all, we kind of have to if we want to indulge daily!)– you probably know this already if you’ve seen our posts like our Skinny Oreo Balls, our Chocolate Drizzled Granola Balls  or our Chocolate Coconut Chia Balls, just to name a few!

 

So here’s another one to add to the collection: these tasty treats are easy, satisfying, and simply delicious! And they’re pretty darn good for you to boot! If these don’t become your new besties we’ve got you all wrong! 🙂 And even if they don’t we think you’ll at the very least find them yummy. Give these nips a whirl and you just may never look back…

Whenever you have a sweet tooth craving, simply grab one of these and bust if for only 15 calories!

Added bonus? Even if you eat the entire thing, you get a healthy dessert that packs in 7 grams of protein, 4 grams of fiber and bloat busting potassium from the bananas and the yogurt—great to balance any extra sodium you may have eaten!

Frozen Banana Chocolate Bites

Serves 14

 

Ingredients

1 small ripe banana, about 6 inches long
2 ounces fat free flavored yogurt of your choice (we used Greek yogurt, raspberry and strawberry)
14 chocolate chips

 

Directions

1. Slice a banana into coins, about 1/4-1/2 inch thick and lay inside freezer safe Tupperware.
2. Top each coin with a dollop of yogurt.
3. Place a chocolate chip in the center of each and place the Tupperware in the freezer.
4. Allow time to freeze—roughly 1-2 hours.Enjoy!

 

Nutrition Information per Serving: Per 1 bite or nip:
15 Calories, 3g Carbohydrate, 1 g fat, 0 g fat, 0 g saturated fat, 1 g protein, 0g fiber,

Nutrition Facts for the entire recipe:
201 Calories, 37 g Carbohydrate, 5 g fat, 4 g fat, 3 g saturated fat, 7 g protein, 4 g fiber,

 

 

For more than 100 delicious recipes like this, a 10-day Weight Loss Jumpstart and Detox Plan, plus a GET HEALTHY plan please check out The Nutrition Twins’ Veggie Cure

 

 

On-The-Go Cherry Oats

 

We’ve partnered with Dannon Oikos on this post to share this healthy breakfast that can double as a snack. We’re being compensated and given free products, but all opinions are our own.

 

This morning I (Lyssie), like most mornings, found myself racing out the door to meet my friend, Sean, a personal trainer at my gym for a jog on the treadmill.  As we jogged, I was telling him that my mornings always seem to be hectic and thank goodness for my energy-boosting, satisfying, quickie breakfast and if weren’t for it, I don’t know if I’d ever have time to eat.  I told him that Tammy and I have two favorite breakfasts that work wonders for our clients because they’re quick, easy, satisfying, energy-boosting, delicious and make us and our clients feel our best until lunchtime. He perked up and said-“I want to know what they are!”

Then it dawned on me…while we always share tips on how to help you to look and feel your best, we may not have told you the most popular breakfasts when it comes to all of these things! So brace yourselves because we’re about to spill the breakfast beans—aka, the morning meals that our clients live for! 😉 Yep-it’s our Simple Eggs & Grains which seems to be one of the most satisfying weight loss breakfasts, our Mini Fritatta Muffins and our Veggie Frittata Bites! 

But as much as a girl –or a guy—loves a food (or a few like the ones above!) that’s their go-to, they likely don’t want to have it every single morning for breakfast without adding something new to the mix. We get it! That’s why we’ve created this dreamsicle—another perfect go-to for those busy mornings (and afternoons)!

This too, is one our all-time faves and our clients tell us they love it too. So say hello to our Grab-and-Go Creamy Cherry Oats–and best of all, although it may be thought of for breakfast, healthy foods are good for you no matter what time of day you eat them. So go ahead and have it for a light, yet satisfying lunch or for a scrumptious snack. Or you can do what Lyssie does when she’s in a hurry; she serves her boyfriend this for breakfast, lunch or brinner).

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

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

 

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

Oikos non-fat Black Cherry Greek yogurt: Not only a great source of calcium and vitamin D, but packed with protein too, Oikos yogurt is rich and creamy and extends the energy boost of the oats, cherries and whatever healthy carbs you add, while also keeping you satisfied. This is such an easy way to get protein.

 

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

Other add-ins:

 

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

 

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

On-the-Go Cherry Oats Makes 1 serving
Ingredients:

  • 1/2 cup whole grain oats, raw (For a heartier meal, double the oats to 4 tablespoons, we use rolled oats for the version we make in minutes and eat on the spot)
    • 1/2 cup cherries, sliced
    • 6 ounces Oikos non-fat Black Cherry Greek yogurt
    • Dash Cinnamon, ginger—or more if you like!

 

Directions:
Mix all ingredients together and enjoy!

Nutrition per Serving: 315 Calories, 55 g Carbohydrate, 3g fat, 18 grams protein, 1g saturated fat, 6 g fiber

On-The-Go Cherry Oats
 
Author:
Serves: 1 serving
Ingredients
  • ½ cup whole grain oats, raw (For a heartier meal, double the oats to 4 tablespoons, we use rolled oats for the version we make in minutes and eat on the spot)
  • • ½ cup cherries, sliced
  • • 6 ounces Oikos non-fat Black Cherry Greek yogurt
  • • Dash Cinnamon, ginger—or more if you like!
Instructions
  1. Mix all ingredients together and enjoy!
Nutrition Information
Serving size: 1 serving Calories: 315 Calories Fat: 3 g Saturated fat: 1 g Carbohydrates: 55 g Fiber: 6 g Protein: 18 g

Savory Sweet Potato Soup

Growing up in our parent’s plant-based, healthy household, there were a number of meals and food staples that were no stranger to our humble abode. Our favorites? Our mom’s homemade pizza (yes, even with the dense whole wheat crust 😉 ) was number one. After all, how could pizza not be top of the list?! 🙂  And next on our favorite list was our mom’s hearty bean and other cozy veggie soups as well as meaty, sweet and satisfying sweet potatoes. So, say hello to our dish that marries the two!

 

If you love sweet potatoes and healthy comfort food the way we do, give these a whirl!

Sweet Potato Nachos

Smoked Paprika Chips

Guilt-free Kale Chips

Spicy Carrot Fries

Skinny Zucchini Fries

 

 

This Savory Sweet Potato soup isn’t just for that rainy day – this makes the perfect lunch or dinner any day of the week. Sweetness from the potato blended with the creamy white beans and yogurt creates the ultimate smooth and creamy healthy comfort food.

 

More reasons you’ll love this babe!:

 

You get a healthy bonus: With 21 grams of protein combined with 10 grams of fiber, the combo will keep you satisfied for hours– and you won’t believe a 270-calorie soup kept you feeling full for so many hours.

 

Thanks to the orange sweet potato, this savory number is loaded beta-carotene, a potent antioxidant, that protects your body from damage from free radicals.  It will help to keep your immune system strong, help fight chronic diseases like cancer and heart disease and help to protect your skin from sun damage, helping it to glow!

 

It’s super easy to make! The blender makes it so easy.  If you thought your blender could only be used to make your morning smoothies, think again! 🙂 Simply boil the ingredients in the soup and blend! So whatcha waiting for? Grab a spoon and dive on in! 🙂

Savory Sweet Potato Soup

Serves 1

Ingredients:

1 small sweet potato, peeled and diced (about 4.5 oz, 1 cup chopped)

½ cup cauliflower florets

½ cup chickpeas or white beans, drained and rinsed

½ teaspoon ground cumin

½ teaspoon smoked paprika

¼ teaspoon garlic powder

1 cup water

¼ cup + 2 tablespoons nonfat plain Greek yogurt, plus 2 tablespoons for topping

 

Directions:

Place the diced sweet potato, cauliflower, white beans, spices, and water in a pot. Bring to a boil over high heat, then reduce heat to low and cover.

Cook on low heat for about 10 minutes, until the sweet potato and cauliflower are both tender.

Transfer to a blender and add ¼ cup + 2 tablespoons Greek yogurt. Blend until smooth.

Top with 2 tablespoons Greek yogurt and a sprinkle of smoked paprika for garnish.

 

Nutrition facts: 270 calories, 0.5 g fat, 0 grams saturated fat, 69 grams sodium, 47 grams carbs, 10 grams fiber, 21 grams protein