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

 

Green Warrior Weight Loss Smoothie

We made our first smoothie in junior high school.  We were with our best friend, making different food concoctions as we often did, and we ended up blending strawberries and milk together (there may have been some M&Ms in there too, but it would have been good without them too! 🙂 ) and loved the taste and knew that our concoction wouldn’t be the last.

Now, as registered dietitians, we make smoothies on the reg. Tammy makes them for her daughters for breakfasts nearly every day, Lyssie makes her boyfriend one nearly daily as well, and one of our clients’ most popular requests is for recipes for weight loss smoothies, so we’re always whipping up new smoothie recipes.

What’s our secret to creating a weight loss smoothie that actually helps to promote weight loss?

We make it super satisfying (so you’re not hungry soon after and so that there’s no need to troll the streets for the nearest vending machine ;)) while also not breaking the calorie bank. We also make sure that it provides long lasting energy so you brain isn’t craving a quick-pick-me-up that sends you on the hunt for sugar. And we add healthy ingredients that are beneficial for weight loss, so we always are creating new combinations that taste great. And of course, being nutritionists, we put a huge emphasis on packing in extra nutrients so you get more nutritionals bang for your bite (well, sip!), so we’re sure to pack in vitamins, minerals and extra antioxidants from fruits and veggies.

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!  Plus, the green and purple hues from pistachios signify that the pistachios are packed with antioxidants.

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 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 fruit, creamy Greek yogurt and zesty, inflammation-fighting ginger keep your taste buds excited, while the anti-oxidant-packed 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.

Makes 2 serving

Ingredients

• ¾ cup non-fat Greek yogurt
• 1/4 cup POM Wonderful

• ½ cup green grapes
• 1 cup pineapple pieces
• 1 cup packed spinach
• 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 carbohyrdate, 5 g fiber, 13 g protein

 

Photo Credit: The Wonderful Company

Green Warrior Weight Loss Smoothie
 
Author:
Ingredients
  • • ¾ cup non-fat Greek yogurt
  • • ½ cup pomegranate juice • ½ cup green grapes
  • • ½ cup pineapple pieces
  • • 1 cup packed spinach
  • • 1 inch fresh ginger, peeled
  • • ¼ cup Wonderful No Shells Pistachios, lightly salted
  • • 4 ice cubes
Instructions
  1. In a blender, combine all ingredients. Blend until smooth.

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 curly kale, broken into 1” pieces, loosely packed (2 fistfuls)

½ cup frozen, unsweetened blueberries

½ cup frozen, unsweetened pineapple

1 large frozen banana, broken in half

2 teaspoons coconut flakes, unsweetened

1 cup plain Greek nonfat yogurt

Splash of unsweetened vanilla almond milk (optional)

 

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 curly kale, broken into 1" pieces, loosely packed (2 fistfuls)
  • ½ cup frozen, unsweetened blueberries
  • ½ cup frozen, unsweetened pineapple
  • 1 large frozen banana, broken in half
  • 2 teaspoons coconut flakes, unsweetened
  • 1 cup plain Greek nonfat yogurt
  • Splash of unsweetened vanilla almond milk (optional)
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.

 

 

 

 

 

Super Berry Weight Loss Smoothie

If we had a dime for every time we heard… (oh my gosh, clearly, we’re turning into our parents who loved this cliché—a bit unsettling!) But honestly, do you know how many times we’ve heard someone say that there just aren’t good ways to get satisfying amounts of protein in smoothies unless you can tolerate dairy?

 

Here are a few of our smoothies, in case you’re lookin’

Apple Flax & Pomegranate “Detox” Smoothie

Green Grape & Matcha “Detox” Smoothie

Blueberry Lemon Morning “Detox” Smoothie

Truly, we get it, when you’re looking for at least 15-20 grams of protein in a meal to help you to stay satisfied so you don’t end up looking for something else to eat a few hours later, Greek yogurt is a great way to help you to achieve that protein. But if you’re looking for a dairy-free or vegan option, it can be a bit more challenging.

(Psst… while they do make lactose-free whey protein powders, some of our more sensitive lactose intolerant clients have noticed that even these affect their stomachs.)

Over the years we’ve felt the pain our lactose intolerant, vegan and dairy-free clients when they want to enjoy a smoothie that would actually promote a healthy weight loss, rather than promoting weight gain…

That’s why we’ve been so thrilled to see pea protein burst into the market and become mainstream! It’s one of the easiest, healthiest and one of the best ways to get protein into your weight loss smoothie—whether you’re lactose intolerant or not!

We love that you don’t have to worry about it spoiling—and it can help you to make a smoothie into a healthy protein-packed meal!

Here’s why pea protein rocks—and why it’s so great in your weight loss smoothie!

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!

Super Berry Protein Smoothie

The combination of the antioxidant-rich strawberries and blackberries pack a fiber-punch while making this smoothie delightfully sweet and refreshing.  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 and it was also found to be more effective than whey protein at fighting against hunger

Servings: 1 serving = 16 ounces

Ingredients
• 1 cup unsweetened vanilla almond milk
• 1/2 frozen banana
• 1/2 cup frozen strawberries
• 1/2 cup frozen blackberries
• 1 scoop (27 grams) pea protein (We used Garden of Life’s Organic Raw Protein & Greens)

Directions
1. Blend Ingredients

Nutrition facts per 16 ounce smoothie: 256 Calories, 35 g carbohydrate, 5 g fat, 23 g protein, 0 g saturated fat, 10 g fiber

As you happily sip this Pea Protein Weight Loss smoothie, sip on this (more research supporting pulses, berries & weight loss…):

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

C3G in berries may help with weight loss– check this out!:

11. Tsuda T., Horio F., Uchida K., Aoki H., Osawa T. Dietary cyanidin 3-O-beta-d-glucoside-rich purple corn color prevents obesity and ameliorates hyperglycemia in mice. J. Nutr. 2003;133:2125–2130. https://www.ncbi.nlm.nih.gov/pubmed/12840166
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4931534/

 

Photo courtesy of pulses.org 

Super Berry Weight Loss Smoothie
 
Author:
Ingredients
  • • 1 cup almond milk
  • • ½ frozen banana
  • • ½ cup frozen strawberries
  • • ½ cup frozen blackberries
  • • 1 tbsp pea protein
Instructions
  1. Blend Ingredients

Parmesan Eggs in a Bell Pepper Ring & A Chance to Win $5,000 from Eggland’s Best

We’re creatures of habit in every sense of the word.  We’d be happy as clams eating our favorite foods every day of the week.  However, the registered dietitians in us know that in order to benefit health the most, it’s important to vary the diet (and the foodies in us are thankful for this too!) to get the most nutrients.  Despite this, we can’t resist but to eat a couple of foods that we love so much every day.  For example, Tammy is so obsessed with bell peppers that she preps them every night so she can have them ready-to-go the next day—and she even carries bags of them with her when she travels (yep, she’s one sick bird 😉 ).  And then there are eggs, sardines, yogurt and apples, that between the two of us, we eat them daily–and any excuse to marry any combination of these foods, count us in!  So with our latest easy-to-make egg breakfast/ brunch/ lunch creation, which we whipped up in honor of the latest awesome contest from Eggland’s Best, we couldn’t help but include our pepper bestie alongside another nutrient-packed fave of ours, Eggland’s Best eggs.

So before we get to all of the health benefits you’ll find in this recipe, we first want to share with you a way that you can win $5,000 (you’re welcome! 🙂 ).  Yes, Eggland’s Best is at it again, they’ve created yet another fun contest (one of the many reasons why we love being paid spokespeople for them– they’re always doing the coolest things aside from having a nutritional superior egg!).

Here are the deets:

Eggland’s Best (EB) is searching for the most passionate EB fan, who also happens to have an eye for taking beautiful photos of their delicious & healthy Eggland’s Best dishes!  EB is tapping into the “foodtography” trend and inviting fans to submit their best original “foodie” photos by April 12, 2017 for a chance to win $5,000 and a year’s supply of EB eggs!

To enter, EB fans can visit egglandsbest.com/foodtography and submit two mouthwatering photos of their favorite EB dishes.  All dishes must include at least two whole Eggland’s Best eggs and can be entered into one of four categories: breakfast/brunch, appetizer, main course, or dessert.  Fans may enter once in each of the categories. 

Each semi-finalist will be awarded $1,000 and a year supply of EB eggs, and the Grand Prize winner will receive $5,000 and a year supply of EB eggs!

Is that you we see with a gorgeous photo of your delicious EB dish and a newly heavy wallet?! 🙂

 

 

Check out this recipe we whipped up in honor of Eggland’s Best super fun contest–and all of it’s health benefits!

This take on  “eggs in a basket” is one of our faves because it adds a variety of colors to our plate and a punch of flavor. If you’ve read our other blogs, it’s not a shocker that we’re gonna try to pack in veggies where we can, so this is no exception!

Here are a few of the stars of the dish:

Bell peppers pack a punch in the vitamin C department, so hello supple skin (vitamin C is needed for collagen formation) and boosted immunity.  They also are rich in phytonutrients that help to mop up free radicals and prevent them from harming the body.

Eggs are rich in protein and are great for your eyes, thanks to their lutein and zeaxanthin, which help to protect the retina.  We used Eggland’s Best eggs because they have 38% more lutein than ordinary eggs– as well as double the omegas and 5 times more vitamin D.  Plus, we love the company and work with them :).

This simple dish takes just a few moments to whip up and can even be prepped ahead of time by chopping the kale and bell pepper rings and keeping them in the fridge so you can just grab on busy days!

 

 

 

Parmesan Eggs in a Bell Pepper Ring

Serves 1

Ingredients

2 eggs (we use Eggland’s Best because they have 25% less saturated fat compared to ordinary eggs)

1 bell pepper (red, yellow, or orange)

1 tbsp. Parmesan cheese, we used shaved

1 green onion (green part only)

1 slice whole grain bread

Olive oil (in a spray bottle; spritzed)

1 cup shredded kale

Salt  to taste

Pepper to taste

Direction

  1. Slice the bell pepper to make ½” rings or larger. The larger the better because there’s less of a chance the egg will run over (if it runs over, no biggie—it’s just as delicious!)
  2. Spritz a little olive oil in your skillet and place one of the bell pepper rings in the pan for a minute.
  1. Crack the two eggs into the center of the bell pepper ring. Lightly sprinkle with salt and pepper, to your taste.
  1. Cook the eggs and bell pepper ring on one side until the eggs begin to firm up.
  1. How you proceed is up to how you like your eggs: If you like your eggs over easy/medium or fried, gently flip the egg and bell pepper ring and continue to cook until the egg is to your liking.
  1. Once you remove the bell pepper and egg, toast your bread. While it’s toasting, toss your kale into your already warmed pan with a spritz of olive oil, some salt and pepper to taste, and sauté.
  1. Place eggs and bell pepper on top of toast, sprinkle with shaved parmesan cheese & green onion.
  2. Serve with a side of sautéed kale.

Nutrition Facts Per Serving:  302 Calories; 20 g carbs; 16 g fat; 5 g saturated fat; 20 g protein; 310 mg sodium; 5 g fiber

The Nutrition Twins are spokespeople for Eggland’s Best.

Looking for more healthy recipes?  Please feel free to search this site!  Here are a few to try:

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Parmesan Eggs in a Bell Pepper Ring & A Chance to Win $5,000 from Eggland's Best
 
Nutrition Facts Per Serving: 302 Calories; 20 g carbs; 16 g fat; 5 g saturated fat; 20 g protein; 310 mg sodium; 5 g fiber
Author:
Serves: 1
Ingredients
  • 2 eggs (we use
  • Eggland’s Best because they have 25% less saturated fat compared to ordinary eggs)
  • 1 bell pepper (red, yellow, or orange)
  • 1 tbsp. Parmesan cheese, we used shaved
  • 1 green onion (green part only)
  • 1 slice whole grain bread
  • Olive oil (in a spray bottle; spritzed)
  • 1 cup shredded kale
  • Salt to taste
  • Pepper to taste
Instructions
  1. Slice the bell pepper to make ½” rings or larger. The larger the better because there’s less of a chance the egg will run over (if it runs over, no biggie—it’s just as delicious!)
  2. Spritz a little olive oil in your skillet and place one of the bell pepper rings in the pan for a minute.
  3. Crack the two eggs into the center of the bell pepper ring. Lightly sprinkle with salt and pepper, to your taste.
  4. Cook the eggs and bell pepper ring on one side until the eggs begin to firm up.
  5. How you proceed is up to how you like your eggs: If you like your eggs over easy/medium or fried, gently flip the egg and bell pepper ring and continue to cook until the egg is to your liking.
  6. Once you remove the bell pepper and egg, toast your bread. While it’s toasting, toss your kale into your already warmed pan with a spritz of olive oil, some salt and pepper to taste, and sauté.
  7. Place eggs and bell pepper on top of toast, sprinkle with shaved parmesan cheese & green onion.
  8. Serve with a side of sautéed kale.

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Savory Oats

By now you likely know how we feel about veggies—we’re obsessed!  As girls who also have a wicked sweet tooth that we work hard to keep in check ;), these twin sister, registered dietitians and personal trainers, and authors of The Nutrition Twins’ Veggie Cure are constantly working to help you to get more of these magical fat-loss and health-promoting pups. So, when it comes to breakfast—who’s got your booty, baby? Us! 🙂

And while we adore eggs packed with veggies like these faves:

Mexican Eggs in a Mug

Pesto Veggie Omelet

Skinny Eggs Benedict 

Mini Frittata Muffins

Sunny Side Eggs on a Portobello “Bagel” 

We, along with countless others, are exploring ways to make veggies at breakfast a little different. For those days when hectic mornings call for something a little savory and a little hearty we thought we’d jump on the oat-lover train and make some savory oats!

 

Not only did we make our oats savory with a pinch of garlic and onion powders, we got you those magical veggies with mashed up riced cauliflower, an antioxidant rich, vitamin C powerhouse of a vegetable to give our oats a little more texture and a lot more nutrients.

Haven’t tried riced cauliflower?

Say hello to one of your new besties!  Riced cauliflower has become an “it” food over the last year or so, you can find it in the frozen section or the produce section of many supermarkets now. It’s super versatile, so while in our book we have a pizza crust made with it, you’ll also find countless recipes nowadays that use it—and we’ll be sharing more on this site soon!  And now you can simply purchase it ready-to-use! Woohoo!

The fat-loss promoting, magical veggies don’t end there:

We also added:

  • mushrooms, phytonutrient rock stars that support our immune system in so many ways.
  • kale, (um, because how could we ever forget this baby? 😉 ) –the best friend to many of our meals, it’s quick and easy to sauté up and it helps the liver in its detoxification process and adds vitamin K and A and lutein which is great for eye health, not a bad thing to start the morning with!

Savory Oats

Guess what?!  You can customize this yumster based on the veggies you have in your fridge that are begging to be cooked before they go bad. And as an added bonus—consuming a variety of veggies throughout the week fulfills an assortment of nutrients our bodies need. Oh yeah!!

Makes 2 servings

Top this savory dish with an egg cooked to your favorite style for protein.

Ingredients:

Oats or any hot whole or multi grain cereal

1/3 cup mashed cauliflower rice*

Pinch of garlic powder

Pinch of onion powder

1 cup finely shredded kale

5 mushrooms, sliced

1 tablespoon Parmesan cheese

1 teaspoon of your favorite vegetable seasoning (we used Weber Veggie Grill)

1 teaspoon extra virgin olive oil

Directions:

  1.  Place oats, water, cauliflower rice, garlic powder, and onion powder in a bowl. Microwave for 3-4 minutes, until the oats and cauliflower are cooked.
  2. Meanwhile, heat a small pan with the 1 teaspoon olive oil. Saute kale and mushrooms in 1 tsp olive oil, then season with vegetable seasoning and add the egg & egg white to the pan.
  3. Scramble or fry the eggs until cooked the way you like, then place the eggs & veggies on top of the oatmeal & serve with a small apple.

*The cauliflower rice will keep for a few days, so if you cook the whole bag per the instructions, you can use the leftovers in other meals or have another version of savory oats the next morning! Stay tuned, we also will be coming up with a sweet version for those mornings we want a little sweet but still need a hearty breakfast.

 

Nutrition Facts for 1 serving

152 Calories, 21 g carbs, 5 g fat, 1 g saturated fat, 8 g protein, 88 mg sodium, 4 g fiber

Savory Oats
 
Author:
Recipe type: Breakfast
Serves: 2
Ingredients
  • Oats or any hot whole or multi grain cereal
  • ⅓ cup mashed cauliflower rice*
  • pinch of garlic powder
  • pinch of onion powder
  • 1 cup finely shredded kale
  • 5 mushrooms, sliced
  • 1 TBSP Parmesan cheese
  • 1 teaspoon of your favorite vegetable seasoning (we used Weber Veggie Grill)
  • 1 teaspoon extra virgin olive oil
Instructions
  1. Place oats, water, cauliflower rice, garlic powder, and onion powder in a bowl. Microwave for 3-4 minutes, until the oats and cauliflower are cooked.
  2. Meanwhile, heat a small pan with the 1 teaspoon olive oil. Saute kale and mushrooms in 1 tsp olive oil, then season with vegetable seasoning and add the egg & egg white to the pan.
  3. Scramble or fry the eggs until cooked the way you like, then place the eggs & veggies on top of the oatmeal & serve with a small apple.
Notes
The cauliflower rice will keep for a few days, so if you cook the whole bag per the instructions, you can use the leftovers in other meals or have another version of savory oats the next morning! Stay tuned, we also will be coming up with a sweet version for those mornings we want a little sweet but still need a hearty breakfast.
Nutrition Information
Serving size: 2 Calories: 152 Fat: 5g Saturated fat: 1g Carbohydrates: 21g Sodium: 88mg Fiber: 4g Protein: 8g

 

 

 

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