Kiwi & Olive Quinoa with Cranberries and Feta

A big fat cooking rut.  I, Lyssie, was in one.  Yes, even this registered dietitian and one of The Nutrition Twins who loves to cook got stuck in one.  And thanks to two generous samples- #zesprikiwifruit and #organicgrain (organicgrains.com) and an urge to instantly marry the two in one dish, I’ve been set free!  Having these delicious and healthy ingredients forced me out of my healthy, in a hurry “go-to meals “and got my creative juices flowing once again and gave me the ammunition to make a new, quickie and healthy alternative!  And thank gosh, I’m B-A-C-K! 🙂

It feels great to be back in the “mode”, whipping up light, summer-inspired dishes that don’t require slaving over the stove.  After all, summer is my favorite season and fresh summer produce is so much fun to take advantage of.  Quinoa (the wholesome, protein and fiber-packed grain) is perfect for summer since it’s light and satisfying and makes me think of the Mediterranean and of olives.  I know olives aren’t necessarily a summer food for most, but for me, I immediately think “olives” and summer are a pair.  I live in New York City and I get my olives at Fairway or Zabars from the big barrels.  Shopping with winter coats and gloves and scarves are not how I envision shopping for olives, rather in a summery tank top and shorts scream olives to me! J

Tammy and I always say “O-live for olives”.  Translation: I live for olives. 😉  Olives not only a source of good-for-you, mono-unsaturated fats, they also contain powerful antioxidants and anti-inflammatories that protect the cardiovascular system, respiratory system, nervous system, musculoskeletal system, immune system, inflammatory system, and digestive system—and help to prevent cancer!

Kiwi (in this recipe we used Sungold kiwi, which is a new, golden-fleshed variety.  It’s got a refreshing sweet taste with just a hint of sour—and just like other kiwi fruit, it’s packed with vitamin C that helps your skin to glow as it enhances collagen formation, making your skin more elastic so it can appear more youthful.  And it’s got fiber to help keep your digestive tract constipation and bloat-free!

Briny olives, sweet kiwi and chewy cranberries with salty feta and satisfying quinoa—this dish packs flavor with a nutritional punch.

Photo taken pre-feta

 

Kiwi & Olive Quinoa with Cranberries and Feta

Serve this light, satisfying number with a chopped salad of cucumber and tomato or with a side of steamed broccoli.

 

Serves 4

Ingredients

3/4 cup uncooked quinoa or 1-1/2 cups cooked quinoa (we used Organic Grains from their generous mailing delivery)

1-1/2 cup water

3/4 Tbsp. olive oil

3/4 cup Kalamata olives

3/4 Tbsp. red wine vinegar

3/4 Tbsp. fresh lime or lemon juice (alternatively, you can substitute this for 3/4 Tbsp. red wine vinegar)

15.5 ounce can, chick peas, (ideally low salt, we use Trader Joe’s Organic chickpeas which are lower in sodium than most, 140 mg/serving))

Pink Himalayan sea salt, ground to taste, optional

 

1/4 cup dried cranberries

3 ounces fat-free crumbled feta

2 tsps. fresh ginger, finely grated, optional

2 Zespri kiwis, sliced and quartered

 

Directions:

  1. If using uncooked quinoa, prepare quinoa by adding to a medium sauce pan with 1-1/2 cups water and bring to a boil. Lower heat, cover and simmer until tender and most of the liquid has been absorbed (about 15 to 20 minutes). Fluff with a fork.
  2. Mix olive oil, vinegar and lime juice (or lemon juice, if you opt for that) together.
  3. Pour over quinoa and stir in well. Drain about one-quarter of the liquid in the can of the chickpeas out and pour chickpeas into quinoa.  Grind salt to taste in quinoa and chickpea mixture.
  4. Stir in cranberries, feta and ginger. Gently fold in kiwi.  Serve warm or chilled! Enjoy!

Nutrition facts per serving:

355 Calories, 9 g fat, 1 g saturated fat, 15 g protein, 53 g carbohydrate, 9 g fiber, 314 mg sodium

Kiwi & Olive Quinoa with Cranberries and Feta
 
Author:
Serves: 4
Ingredients
  • Ingredients
  • ¾ cup uncooked quinoa or 1-1/2 cups cooked quinoa (we used Organic Grains from their generous mailing delivery)
  • 1-1/2 cup water
  • ¾ Tbsp. olive oil
  • ¾ cup Kalamata olives
  • ¾ Tbsp. red wine vinegar
  • ¾ Tbsp. fresh lime or lemon juice (alternatively, you can substitute this for ¾ Tbsp. red wine vinegar)
  • 15.5 ounce can, chick peas, (ideally low salt, we use Trader Joe’s Organic chickpeas which are lower in sodium than most, 140 mg/serving))
  • Pink Himalayan sea salt, ground to taste, optional
  • ¼ cup dried cranberries
  • 3 ounces fat-free crumbled feta
  • 2 tsps. fresh ginger, finely grated, optional
  • 2 Zespri kiwis, sliced and quartered
Instructions
  1. Directions:
  2. If using uncooked quinoa, prepare quinoa by adding to a medium sauce pan with 1-1/2 cups water and bring to a boil. Lower heat, cover and simmer until tender and most of the liquid has been absorbed (about 15 to 20 minutes). Fluff with a fork.
  3. Mix olive oil, vinegar and lime juice (or lemon juice, if you opt for that) together.
  4. Pour over quinoa and stir in well. Drain about one-quarter of the liquid in the can of the chickpeas out and pour chickpeas into quinoa. Grind salt to taste in quinoa and chickpea mixture.
  5. Stir in cranberries, feta and ginger. Gently fold in kiwi. Serve warm or chilled! Enjoy!
Nutrition Information
Serving size: 1 serving Calories: 355 Fat: 9 g Saturated fat: 1 g Carbohydrates: 53 g Sodium: 314 mg Fiber: 9 g Protein: 15 g

 

Metabolism Boosting Morning Green Smoothie

 

Early on in our career as dietitians, our first book, Fire Up Your Metabolism was published.  We felt compelled to write the book after realizing that so many people felt doomed by their genetics or that they couldn’t do anything to get their body to burn more calories.  We wanted to let people know that there is hope—and show them the truth–that you can do things to help your body to burn calories more efficiently and genetics don’t dictate your metabolic fate—and speeding up your metabolism actually really is something to feel optimistic about!

As identical twins, we were excited to test the science and show just how much control you could have over your metabolism (one of us was the guinea pig and one of us was the control for each of the 9 principles in our book.  We did coin tosses to see who would have to be the guinea pig [not following one of our steps for boosting metabolism]—and Tammy wasn’t thrilled to lose most of the coin tosses, especially considering her wedding was around the corner and losing a coin toss meant doing something not-so-great for your metabolism that would result in weight gain!)).

 

When it comes to metabolism, eating to keep your body in the best working order possible is ultimately what’s best for your metabolism to keep it running efficiently.

Psst….  here are a drinks with benefits to try:

Minty Lime Iced Green “Flat Belly” Tea

Cool Citrus Cucumber Detox

Apple Cider Vinegar & Lime “Detox” Drink

Cucumber Blueberry Water Flush

Lemon Ginger Detox Drink

Mixed Citrus Ginger Flush

On top of that, there are certain foods and other lifestyle steps (we talk about these in our book) that can help.  And this smoothie contains some of those foods, plus the protein and fiber to get your body and metabolism going…

We <3 this smoothie because it makes a fabulous breakfast to start the day giving your metabolism a boost:

  • We made sure it’s got both protein (the metabolism-friendly nutrient that requires your body to burn the most calories digesting it) and fiber, and together they provide satisfaction and long-lasting energy and keep your body on even keel, preventing hunger and the overeating that comes with it as well as energy dips so that you can also move more and boost your metabolic rate.
  • We want you to feel light and energetic, and unlike breakfasts that make you sluggish, resulting in you being less active; burning fewer calories and negatively impacting your metabolism, this hottie keeps you feeling light
  • Sip this fluid-packed breakfast and it helps to prevent dehydration; every process in the body takes place in water if you are not properly hydrated, normal body processes, such as digestion and an efficient metabolism will suffer.

Each of the ingredients in this smoothie helps to keep the body in better working condition. This is especially important as we age to prevent damage to the body that prevents it from running efficiently. Check out how we hook you up! 😉

The GREEN Bonuses:

Avocado:

  • We always have a lifetime supply of these in our apartments 🙂 .  In addition to being packed with over 21 vitamins and minerals plus healthy fats and anti-inflammatory benefits, research suggest that the fiber, unsaturated fat content, and a blood-sugar-lowering sugar called D-mannoheptulose in avocados may offer another advantage in helping steady blood sugar levels and keeping appetite in check.
  • Packed with potassium to restore normal fluid balance and flush out the bloat.

Green Tea:

  • We like to sneak this into ice cubes and use it as a broth for cooking.  After all, it’s packed with phytonutrients and anti-inflammatories, tea helps to hydrate while flooding the body with health-promoting nutrients.  Research has shown that tea can do everything from helping to protect the heart against heart disease and cancer to possibly even revving metabolism.  Several studies, including one in the American Journal of Clinical Nutrition found that green tea has metabolism-boosting properties and fat-oxidizing properties that can help to promote weight loss and stave off weight gain. Sip tea throughout the day.  Research shows that if you can drink 4-6 tea cups a day (tea cups are smaller than regular cups, about 4 ounces a cup), you can boost your metabolism. This smoothie will help get you closer to your goal.
  • Tea also contains the amino acid theanine that brings on a mental alertness and calmness that helps you to make rational decisions, so you can turn down fatty, caloric foods that you’d normal eat due to stress.
  • Also, tea contains some caffeine so it often provides the little boost people look for in the morning.

 

Spinach or Kale:

  • We’re obsessed! 😉 Both play a part in the liver’s detoxification process—so if you overdid it on alcohol, or if you were in a polluted environment or have been exposed to second hand smoke, these will  help your body to detoxify the chemicals, keeping your body in better working order, making everything, including your metabolism, work more efficiently.

 

Pineapple:

We love that just a few frozen tidbits add so much sweetness and among other things, pineapple’s got  bromelain to help reduce severe inflammation,(the root of so much evil in the body), reduce sinus and congestion, and may help ease digestion and generally protects the body from damage, keeping it running efficiently, this includes a well-tuned metabolism. Oh yeah!

 

Greek Yogurt:

Dare you peek in our fridge?  There’s a reason we’re fully stocked with this. It’s packed with metabolism-friendly protein and the calcium in yogurt may help lower calcitrol in the body, which helps turn on fat burning and shut down fat storage.  And, the helpful probiotics in yogurt are good for your gut health.  Good gut health includes the good bacteria and gut microbes in those who are a healthy weight are different than in those who are obese.

Ginger:

As you know, Lyssie has a love affair with this powerful anti-inflammatory that keeps the body in better working order, an efficient system fuels a well-tuned metabolism.

 

Metabolism Boosting Morning Green Smoothie

Have this for a light breakfast or a satisfying snack!

Serves: 2

Ingredients

3 ice cubes

1 cup green tea

2, 5.5 ounce containers (11 ounce) nonfat Greek Yogurt

2 cups stemmed and chopped spinach (or kale)

1 medium Granny Smith apple—unpeeled, cored, and chopped

1/2 cup 100% juice, (like 100% pomegranate juice) OR ¾ cup frozen pineapple tidbits

1/4 avocado, chopped

1/4 cup frozen pineapple tidbits

1/2-inch fresh ginger, peeled (optional)

Directions

  1. Combine all ingredients in a blender and puree until smooth.

(Note fiber will be 1-2 grams higher when using pineapple tidbits vs. the juice)

Nutrition Facts: 207 calories, 4 g fat, 1 g saturated fat, 85 mg sodium, 30 g carbs, 6 g fiber, 18 g protein

Metabolism Boosting Morning Green Smoothie
 
Author:
Serves: 2
Ingredients
  • Ingredients
  • 3 ice cubes
  • 1 cup green tea
  • 2, 5.5 ounce containers (11 ounce) nonfat Greek Yogurt
  • 2 cups stemmed and chopped spinach (or kale)
  • 1 medium Granny Smith apple—unpeeled, cored, and chopped
  • ½ cup 100% juice, (like 100% pomegranate juice) OR ¾ cup frozen pineapple tidbits
  • ¼ avocado, chopped
  • ¼ cup frozen pineapple tidbits
  • ½-inch fresh ginger, peeled (optional)
Instructions
  1. Combine all ingredients in a blender and puree until smooth.
  2. (Note fiber will be 1-2 grams higher when using pineapple tidbits vs. the juice)
Nutrition Information
Serving size: 1 serving Calories: 207 Fat: 4 g Saturated fat: 1 g Carbohydrates: 30 g Sodium: 85 mg Fiber: 6 g Protein: 18 g

 

Grapefruit Ginger Mint “Detox” Drink

 

Whether you’re recovering from a bit too much summer BBQ indulgence or just looking to stay trim during bikini season (or any time or year!), we’ve got you covered with another one of our flat belly “detox” drinks! As registered dietitians, we love these as much as you and our clients do, and we’re always up for new flavor combinations to sip on that taste delish and flush bloat, making us feel great!

 

This ‘lil grapefruit, ginger, and mint concoction was born from our current “detox” drink obsession! 🙂 It’s filled with antioxidant goodness, fresh flavor, and a spicy kick from the ginger that will make you want to keep sipping your way slim.

 

Psst…. In search of more of our bloat-flushing bevvies? Please feel free to search this site!  And here are a few to try:

Minty Lime Iced Green “Flat Belly” Tea

Cool Citrus Cucumber Detox

Apple Cider Vinegar & Lime “Detox” Drink

Cucumber Blueberry Water Flush

Lemon Ginger Detox Drink

Mixed Citrus Ginger Flush

Drinks like these have 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!

They immediately help to get your mind and body back on the healthy track.  We call them Clean-ToxTM drinks because they work especially well in helping the body in its’ natural detox process as you eat, wholesome, “clean” (aka, unprocessed) food. 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.)

Here’s why this drink is a lifesaver for bikini season (holiday season—or any season! 😉):

 

It flushes bloat

When you’re dehydrated, your body hangs onto sodium, making you feel bloated and puffy. It’s easy to get dehydrated in the summer if you’re out in the sun all day, or especially if you indulge too much in salty foods or boozy drinks! Drinking plenty of water helps flush excess sodium and waste out of your body so you feel light and bloat-free. The ginger and mint in this drink also help flush bloat with their anti-inflammatory and stomach-soothing properties! They both help ease indigestion and eliminate gas to help you reset from a day of heavy foods or just show up to the beach with a flat belly, rather than with tummy troubles.

 

It reduces inflammation

We made sure that just about everything in this drink is anti-inflammatory! Grapefruit is packed with vitamin C, an immune-boosting antioxidant that mops up free radicals and toxins, preventing them from causing inflammation. Mint and ginger pack in antioxidant properties, too! Ginger owes its anti-inflammatory benefits to a polyphenol called gingerol, which is a potent anti-inflammatory and anti-cancer agent. Mint’s behind-the-scenes savior is rosmarinic acid, which calms everything down and chases out free radicals that damage and age the body.

 

Why do we care so much about inflammation? Well, in a healthy body, inflammation occurs when there’s some sort of damage as a signal that your body needs to work to heal the spot where the damage occurred (like if you get a cut, the pain that happens is your body’s inflammatory system yelling “Hey, help us out over here! There’s an injury – send all your healing cells!”) That’s totally normal (and necessary) – but the trouble happens when your body is faced with constant inflammation from toxins like alcohol, chemicals in processed foods, and more. Then, your body essentially goes into damage-control mode and works in overdrive to keep up with all the little bits of damage spread all over your body, wearing down your immune system and leading to lots of chronic health issues.

 

Eating – and drinking – foods with anti-inflammatory properties (like this hot number!) help fight that chronic inflammation so that your body can stay healthy and use energy for stuff like exercise and normal bodily processes, rather than trying to chase down the inflammation.

It crushes sweet cravings

One thing we love about these detox drinks is that they are so great for keeping sweet cravings at bay! For one, they fill your tummy, keeping you from getting overly hunger – or dare we say hangry? We all know that when you’re hangry, it’s hard to make reasonable food decisions, and we tend to end up reaching for the sweets rather than something filling and nourishing. Plus, the slight sweetness from the juicy grapefruit and fresh mint is just enough to give your sweet tooth something to hang onto, without having to dive into chocolate cake to feel satisfied!

 

It keeps your skin healthy

We’ve all fallen victim to sunburns during the summer, (we’re talkin’ to you– blistery burn from our Barbados soccer team trip in high school!) and it’s definitely not fun. But sunburns also wreak havoc on your skin health! Thankfully, grapefruit is loaded with “nature’s sunblock,” lycopene. Lycopene helps prevent sun damage before it’s done, helping you avoid the premature wrinkles and skin cancer that damage from UV rays can cause.

 

The vitamin C from the grapefruit and mint in this drink is also a skin-saver! Vitamin C plays an important role in collagen formation, a process that keeps skin vibrant, healthy, and youthful.

 

 

The best part about this drink? It’s totally flexible! If you’re absolutely in love with ginger (like Lyssie), add in another slice! If adding more mint makes you feel like you’re drinking a mojito, go for it! There’s no wrong way to do it!

 

Grapefruit Ginger Mint Detox Drink

 

Servings: 2

 

Serving size: 1 cup

 

16 ounces (2 cups) water

 

1/2 a ruby red grapefruit, sliced

 

1 teaspoon chopped or sliced ginger

 

5-6 mint leaves

 

Directions:

 

  1. Combine the water, grapefruit slices, ginger, and mint in a pitcher or quart-sized jar. Let sit for at least 2 hours, or refrigerate overnight (If you’re letting it sit overnight, removing the peel (the white skin, a.k.a. the pith) from the grapefruit beforehand can keep it from getting too bitter). Feel free to muddle the ingredients with the end of a wooden spoon to get the most flavor out!
  2. Strain the mixture if you’d like, and enjoy!  Strained, the drink will be virtually calorie free, but the nutrients will remain!

 

 

Nutrition info per serving (if you eat the fruit):

 

22 calories, 0 grams fat, 0 grams sodium, 82 mg potassium, 5 grams carbs, 1 gram fiber, 4 grams sugar, 0.4 grams protein

Grapefruit Ginger Mint “Detox” Drink
 
Author:
Ingredients
  • 16 ounces (2 cups) water
  • ½ a ruby red grapefruit, sliced
  • 1 teaspoon chopped or sliced ginger
  • 5-6 mint leaves
Instructions
  1. Combine the water, grapefruit slices, ginger, and mint in a pitcher or quart-sized jar. Let sit for at least 2 hours, or refrigerate overnight (If you’re letting it sit overnight, removing the peel (the white skin, a.k.a. the pith) from the grapefruit beforehand can keep it from getting too bitter). Feel free to muddle the ingredients with the end of a wooden spoon to get the most flavor out!
  2. Strain the mixture if you’d like, and enjoy! Strained, the drink will be virtually calorie free, but the nutrients will remain!
  3. Nutrition info per serving (if you eat the fruit):
  4. calories, 0 grams fat, 0 grams sodium, 82 mg potassium, 5 grams carbs, 1 gram fiber, 4 grams sugar, 0.4 grams protein

5-Minute Turmeric Golden Milk

Forget that we’re registered dietitians and personal trainers always looking to pack nutrients into each bite,  when these twin sisters feel especially stressed or run down after not getting a good night’s rest, we want more—something to immediately make us feel light, refreshed, energetic and confident.   That’s when we whip up our flat-belly, inflammation and toxin-fighting Lemon-Ginger Turmeric “Detox” Tea.

Pssst… interested in checking out more about recipes that we use when we need a boost?  Please feel free to search this site!  And here are a few to try…

Minty Lime Iced Green “Flat Belly” Tea

Cool Citrus Cucumber Detox

Apple Cider Vinegar & Lime “Detox” Drink

Cucumber Blueberry Water Flush

Lemon Ginger Detox Drink

Mixed Citrus Ginger Flush

And when we heard our go-to, anti-inflammatory wonder, that “calms your insides” by easing indigestion, relaxing the stomach (bye-bye, indigestion and bloat!),  and that immediately gets your mind and body on the healthy track (helping to prevent hunger and overeating, squash cravings) and that floods the body with nutrients that  help combat the damage caused by a poor diet, alcohol, daily stress and from everyday living,  had a creamy cousin known as Golden Milk, we knew we had make it.

 

A creamy version of heaven?  YES. Please.

 

Many Golden Milk recipes contain a good deal of coconut oil… these twins aren’t about to load your flat-belly with excess calories that could cause fat gain, and while many Golden Milk recipes have multiple steps, including blending, heating and whisking, these sistas don’t want you to spend hours in the kitchen slaving to whip up this immune-boosting number!

We knew we had to make our creamy rendition waist-line friendly–and quick and easy to make!  And we did it! We’re so excited to share our 5-Minute Golden Milk!

Why are we obsessed with our 5-Minute Golden Milk?

 

It combines two of the most powerful anti-inflammatory ingredients. We want in!

 

Ginger:  Ginger contains powerful antioxidants and anti-inflammatory compounds. (Yes, I, Lyssie, confess that I’m ginger-obsessed and I can’t leave the market without a fresh ginger root in tow— au revoir bloat and damage from toxins!).

  • Ginger fights inflammation:
    • Your body responds to poor food choices, toxins and other things that harm the body with inflammation. Chronic inflammation damages tissues in the body and speeds the aging process. Preventing that inflammation means not only will you be less inflamed inside and have less stomach distress, but you’ll also be healthier in the long haul!
    • Ginger helps to ease stomach and intestinal discomfort and settles your insides so they can start calming down, repairing, de-puffing, rebooting and rinsing the bloat.

Turmeric: we sprinkle this on kale chips, turnip fries and even stir-frys with our hands (although the orange color of the turmeric [powerful antioxidants] colors our nails if we’re not careful–oy! We recommend wearing gloves—and taking our own advice! 😉 )

  • This is one of the most potent healers; it protects the cells from harmful free-radicals.  If you’ve overdone it with a poor diet, this is one way to help nurse your body back to health!

 

Black pepper: So cool!– this hot and pungent spice contains piperine, which enhances the absorption and the anti-inflammatory effects of turmeric.   And black pepper helps to ease digestion—calmer insides = less belly bloat.

 

Cinnamon: While one of our favorite snacks (we keep this  (apple part only) cold in the fridge—OMG, YUM!) may seem like it’s all about our sweet tooth, we credit cinnamon for satisfying and taming it, it not only makes food taste sweet with NO sugar added–it also adds anti-inflammatory, immune-boosting and cancer, diabetes and heart-protective benefits!

 

And in this Turmeric Golden Milk recipe, we help you to swap the fresh ingredients for the powder if you prefer since they’re just as healing!

Say hello to:

Golden Milk (you can use either option 1 or 2 or a combination of the two!)

1. Fresh turmeric & fresh ginger, whole pepper & cinnamon clove (5-minute super duper flavorful route)

2. Ground turmeric, ground ginger, pepper, and cinnamon (this can be made when you’re in a hurry and takes just 3 minutes!)

 

We like the first version best – it has a brighter, fresher flavor – although both are delicious, and you could certainly use whatever mix of fresh/whole and dry/ground spices you have on hand!

 

5-Minute Turmeric Golden Milk:

Mix and match and mingle any of the ingredient options!  Note: If you use fresh ingredients, be sure to use the 5-Minute version, not the abbreviated heating version.

Note:  You can use Coconut Milk Beverage (use one with 40 calories/cup or less) if you’re jonesing for the coconut flavor.

Yield: 1 cup

Ingredients:

1 cup unsweetened vanilla almond milk (we used one with 30 calories per cup)

1 1/2 teaspoons fresh grated turmeric (or 1/2 teaspoon ground turmeric)

1/2 teaspoon fresh grated ginger (or 1/4 teaspoon ground ginger)

1/4 teaspoon whole black peppercorns (or a pinch of ground black pepper)

1 whole cinnamon stick (or a pinch of ground cinnamon)

a dash of salt (optional)

3/4 teaspoon honey (if you don’t have honey, you could use stevia to taste)

 

Directions:

1. Combine the almond milk, turmeric, ginger, pepper, cinnamon, and salt, if using in a pot over medium-high heat. Bring to a simmer and whisk gently for 2-3 minutes to allow all the spices to release their flavor.  (If using powder spices, less time is required, but 2-3 minutes works great, too!)

2. Strain the milk through a fine mesh strainer into a jar with a lid, if using fresh ingredients. Stir in the honey and shake vigorously to incorporate honey and create foam on the top.

*If you want it to be less like a foamy latte, just stir in the honey and serve. You can also stir in the honey and pour this over ice for an iced golden milk latte!

Nutrition info per serving: 45 calories, 2.5 grams fat, 0 grams saturated fat, 228 mg sodium, 5 grams carbs, 1.5 grams fiber, 2.5 grams sugar, 1 grams protein

5-Minute Turmeric Golden Milk
 
Author:
Serves: 1 cup
Ingredients
  • 5-Minute Turmeric Golden Milk:
  • Mix and match and mingle any of the ingredient options! Note: If you use fresh ingredients, be sure to use the 5-Minute version, not the abbreviated heating version.
  • Note: You can use Coconut Milk Beverage (use one with 40 calories/cup or less) if you’re jonesing for the coconut flavor.
  • Yield: 1 cup
  • Ingredients:
  • 1 cup unsweetened vanilla almond milk (we used one with 30 calories per cup)
  • 1½ teaspoons fresh grated turmeric (or ½ teaspoon ground turmeric)
  • ½ teaspoon fresh grated ginger (or ¼ teaspoon ground ginger)
  • ¼ teaspoon whole black peppercorns (or a pinch of ground black pepper)
  • 1 whole cinnamon stick (or a pinch of ground cinnamon)
  • a dash of salt (optional)
  • ¾ teaspoon honey (if you don’t have honey, you could use stevia to taste)
Instructions
  1. Directions:
  2. Combine the almond milk, turmeric, ginger, pepper, cinnamon, and salt, if using in a pot over medium-high heat. Bring to a simmer and whisk gently for 2-3 minutes to allow all the spices to release their flavor. (If using powder spices, less time is required, but 2-3 minutes works great, too!)
  3. Strain the milk through a fine mesh strainer into a jar with a lid, if using fresh ingredients. Stir in the honey and shake vigorously to incorporate honey and create foam on the top.
  4. *If you want it to be less like a foamy latte, just stir in the honey and serve. You can also stir in the honey and pour this over ice for an iced golden milk latte!
Nutrition Information
Serving size: 1 cup Calories: 45 Fat: 2.5 g Carbohydrates: 5 g Sugar: 2.5 g Fiber: 1.5 g Protein: 1 g

 

Blueberry Banana Smoothie

Blueberry Banana Smoothie

If you’ve read our other recipes and blogs, it’s no surprise to you that these twin sister, veggie-loving registered dietitians and personal trainers have a big ‘ole sweet tooth.  And while we’ve got many recipes and tricks to prevent our nasty canines 😉 from getting the best of us, we find that when we discover a delicious sweetie to satisfy us, it hooks us for a good long while.

So a few months ago, when chocolate was calling our names a bit too often, we found a super sweet (and healthy!) alternative and we’ve been turning to it ever since.  Frozen, slightly defrosted blueberries (still chilled, but defrosted enough so their sweet juice seeps its way into the bottom of the bowl. Yum!) This addictive treat (aka as blue crack 😉 ) is now making its way into many of our latest creations—and our taste buds, brain and waistline are thankful!

Psst… if you like this recipe, you may want to try:

Blueberry Protein Weight Loss Breakfast Smoothie

Kale Recharge and Detox Smoothie

Detoxifying Green Tea Smoothie

Wake-up Smoothie

Say hello to this healthy and delicious smoothie—a sweet and energizing combo including berries and tropical fruits that you can whip up for two people in the morning and both of you can start your day off right!

 

Here’s what you’ll love:

  • This is a high-protein and low-calorie smoothie without any protein powder! So if you’re not a fan of protein powder, this is for you!

 

  • Just using all natural fruits, vegetables and yogurt, this sister will give your morning a boost of energy.

 

  • Kale! A veggie for breakfast and you’d never even realize! Kale adds so many bonuses including it’s special “detox” capabilities as it aids the liver in both phases of its detox. Blueberries flood your body with anti-aging and disease-fighting phytonutrients and anti-inflammatory compounds as well as bloat-fighting potassium and water!

 

Blueberries paired with pineapples, add  fiber and vitamin C to keep your immune system strong.

Enjoy!

 

 

Blueberry Banana Smoothie

 

Blueberry Banana Smoothie

Makes 2 servings

Prep: 10 minutes

 

Ingredients:

¾ cup raw kale, broken into 1” pieces, loosely packed

½ cup frozen, unsweetened blueberries

½ cup frozen, unsweetened pineapple

1 large banana, broken into 1” pieces

2 teaspoons coconut flakes, unsweetened

1 cup plain Greek nonfat yogurt

 

Directions:

Place all ingredients in the blender, with yogurt being closest to the blade.  Blend together all ingredients until smooth and there are no large food chunks.

 

Nutrition Analysis (for 1 serving): 177 calories, 32 grams carbs, 0 grams fat, 15 grams protein, 62 milligrams sodium, 7 grams fiber

Blueberry Banana Smoothie
 
Prep time
Total time
 
A fruity and filling blueberry smoothie for the morning or as an afternoon snack!
Author:
Recipe type: Smoothie
Cuisine: Breakfast
Serves: 2
Ingredients
  • ¾ cup raw kale, broken into 1" pieces, loosely packed
  • ½ cup frozen, unsweetened blueberries
  • ½ cup frozen, unsweetened pineapple
  • 1 large banana, broken into 1" pieces
  • 2 teaspoons coconut flakes, unsweetened
  • 1 cup plain Greek nonfat yogurt
Instructions
  1. Place all ingredients in the blender, with yogurt being closest to the blade. Blend together until smooth and there are no large food chunks.

 

 

 

 

 

Salmon with Pineapple Salsa

 

By now you probably know that we are girls who love fish and seafood.  Lyssie is obsessed with sardines, to put it mildly (she could eat them at every meal and be happy as a clam.).  Tammy tends to think that it’s not only the taste that Lyssie loves and that they’re a great source of inflammation-fighting omega-3s, but she feels like we have a lot in common with the little guys since we’re small too –only 5-foot-2, and that’s on a good day. 😊

As registered dietitians, we’re always encouraging our clients to get more omega-3 fatty acids, and since we know that having them eat sardines at every meal may not fly, we’re always creating recipes that help them to get their omega-3s.  We created this salmon recipe for that very reason.  We love the combination of the sweet, crunchy salsa with the rich salmon.

Interested in more healthy salmon recipes?  Please feel free to search our site.  And here are a few to try:

DIY Brown Sushi Salmon Rolls

Soy Ginger Salmon

Buffalo Salmon

 

Omega-3s.

 You’ve heard you need ‘em.

 Wonder Why?  

 

Here’s what omega-3s can do:

  • help lower high triglycerides and reduce the risk of heart disease.
  • ease the pain or rheumatoid arthritis by fighting inflammation and reducing join pain and stiffness.
  • help to fight mild depression. Research has shown that people with low levels of omega-3’s have higher rates of depression.
  • Research shows promise in improving symptoms of asthma, ADHD, Alzheimer’s disease and dementia.
  • Pregnant? Don’t skip on omega-3’s
    • DHA, one of the critical omega-3 fatty acids found in fatty fish (EPA is the other one) is essential for brain and eye health of infants

 

While we’re throwing back salmon and sardines 😉 if they ain’t yo thang, you can always try these other great omega-3 sources:

  • Anchovies
  • Bluefish
  • Herring
  • Mackerel
  • Sturgeon
  • Lake trout
  • Tuna

However, before fishing for other ways to get your omega-3s with the options above, we think you should try this easy recipe and see if you love it like we do! 🙂

 

Salmon with Pineapple Salsa (We use wild salmon whenever we can—they contain more beneficial omega-3 fatty acids and they contain fewer contaminants as well.)

 Yield: 1 serving

Ingredients

4 oz salmon filet

1/2 tsp ground cumin

1 lime

1/4 cup diced pineapple

2 tbsp diced red onion

1 tbsp chopped cilantro

For serving ½ cup cooked brown rice, 1+ cups steamed veggies

 

Directions

Preheat oven to 375. Place the salmon filet on a foil-lined baking sheet. Sprinkle with the cumin and squeeze half of the lime over the top. Bake for about 10 minutes, until cooked through.

Meanwhile, mix together the juice of the other half of the lime with the pineapple, red onion, and cilantro.

When the salmon is done, top it with the salsa and serve alongside brown rice and veggies.

 

Nutrition facts per serving (salmon + salsa with ½ cup brown rice): 347 calories, 9 grams fat, 1 gram saturated fat, 50 grams sodium, 44 grams carbohydrate, 4 grams fiber, 27 grams protein.

Enjoy!

 

Nutrition facts per serving (without brown rice – just salmon and salsa): 197 calories, 7.5 grams fat, 1 gram saturated fat, 50 grams sodium, 9.5 grams carbohydrate, 1 gram fiber, 23 grams protein

Salmon with Pineapple Salsa
 
Nutrition facts per serving (salmon + salsa with ½ cup brown rice): 347 calories, 9 grams fat, 1 gram saturated fat, 50 grams sodium, 44 grams carbohydrate, 4 grams fiber, 27 grams protein.
Author:
Serves: 1
Ingredients
  • 4 oz salmon filet
  • ½ tsp ground cumin
  • 1 lime
  • ¼ cup diced pineapple
  • 2 tbsp diced red onion
  • 1 tbsp chopped cilantro
  • For serving
  • ½ cup cooked brown rice, 1+ cups steamed veggies
Instructions
  1. Preheat oven to 375. Place the salmon filet on a foil-lined baking sheet. Sprinkle with the cumin and squeeze half of the lime over the top. Bake for about 10 minutes, until cooked through.
  2. Meanwhile, mix together the juice of the other half of the lime with the pineapple, red onion, and cilantro.
  3. When the salmon is done, top it with the salsa and serve alongside brown rice and veggies.