Skinny Breakfast Pizza

bpizza2

 

It’s not a dream…but it is a dream come true! These veggie-loving twin sisters, registered dietitian nutritionists and personal trainers are telling you to eat pizza! And to do it for breakfast! Woohoo!

This meal is so satisfying and it makes the perfect brunch party pleaser. While most pizza and most breakfasts for that matter are often carb heavy, this skinny pie is a protein-packed egg crust. With a full pan of flavor, protein-and fiber from eggs and veggies you can adjust the pan size, amount of eggs used, or ingredients incorporated to cater to any situation! Serve with fresh fruit or a half cup of oatmeal! The average omelet contains two eggs, with customizable toppings. With this dish, you can generalize a favored morning meal into a fun, open-faced pan of deliciousness!

 

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bpizza1

 

Pssst…for a few other scrumptious veggie recipes, you’ve gotta try our:

Easy Crunchy Braised Cabbage

Colorful Detox Salad,

Caramelized Cauliflower with Olive Oil and Lemon Juice,

Easy Peasy Seasoned Brussels Sprouts,

Roasted Detoxifying Veggies

 

bpizza3Skinny Breakfast Pizza:

Serves: 4

Ingredients:

1 tsp olive

1/2 cup onion, chopped

2 cups spinach, raw

salt and pepper, to taste

1 cup tomatoes, diced

pepper, to taste

6 eggs (we use Eggland’s Best eggs because they have 25% less saturated fat compared to other eggs thanks to their proprietary vegetarian hen feed)

sea salt, to taste

1 avocado

 

Directions:

1.In a large skillet or edged-pan, heat olive oil for 30 seconds over medium heat. Add onions and sauté.

2.-As the onions sauté, add tomato, followed by spinach, and season with to taste

  1. Add in any additional vegetables you wish (mushrooms, bell pepper, broccoli.. anything!)
  2. As the vegetables and additions are sautéing, crack the eggs into a medium sized bowl, and whisk until smooth
  3. Add whisked eggs to the skillet, add salt to taste, stir briefly to combine with veggies, and leave to cook.
  4. When the eggs have cooked through and h ave formed a spongy, omelet-like appearance and are no longer liquidy or runny, remove from heat.
  5. Cut into four with a pizza-cutter, garnish with fresh avocado, and serve!

 

Nutrition Facts per Servings (with avocado)

141 Calories 141, 9 g Fat, 3 g Sat Fat, 10 g Protein, 5 g Carbs, 120 mg Sodium , 1 g Fiber

skinny_breakfast_pizza_collage

Skinny Breakfast Pizza
 
Author:
Serves: 4 servings
Ingredients
  • 1 tsp olive oil
  • ½ cup onion, chopped
  • 2 cups spinach, raw
  • salt and pepper, to taste
  • 1 cup tomatoes, diced
  • pepper, to taste
  • 6 eggs (we use Eggland’s Best because they have 25% less saturated fat compared to other eggs thanks to their proprietary vegetarian hen feed)
  • seasalt, to taste
  • 1 avocado
Instructions
  1. In a large skillet or edged-pan, heat olive oil for 30 seconds over medium heat. Add onions and sauté.
  2. -As the onions sauté, add tomato, followed by spinach, and season with pepper to taste
  3. Add in any additional vegetables you wish (mushrooms, bell pepper, broccoli.. anything!)
  4. As the vegetables and additions are sautéing, crack the eggs into a medium sized bowl, and whisk until smooth
  5. Add whisked eggs to the skillet, add salt to taste, stir briefly to combine with veggies, and leave to cook.
  6. When the eggs have cooked through and h ave formed a spongy, omelet-like appearance and are no longer liquidy or runny, remove from heat.
  7. Cut into four slices with a pizza-cutter, garnish with fresh avocado, and serve!
Nutrition Information
Serving size: ¼ Recipe Calories: 141 Fat: 9 g Saturated fat: 3 g Carbohydrates: 5 g Sodium: 120 mg Fiber: 1 g Protein: 10 g

 

Easy Peanut Butter & Chocolate Berry Protein Shake

This smoothie is the perfect way to start a hectic morning—and squash a sugar craving! It’s delicious, refreshing and provides the perfect burst of energy before a workout.

As you can imagine, as registered dietitians, we have many tricks up our sleeves to tame our sweet tooth– and our clients’– and yours, too! One of the best secrets? By including natural sugars like those in fruits (that also come with fiber and health-promoting nutrients) you can really prevent your sweet tooth from getting the best of you. It really helps to fight cravings! We find that many of our clients tame their sweet tooth if they give it a little healthy love at breakfast. That’s why we’ve created these smoothies:

55329552 - vegan healthy dark chocolate avocado smoothie served with raspberries.A word about Protein Powder: Generally speaking, we stick to real, whole food. However, over the years, various protein powder manufacturers have sent us their protein powders to sample– and with our hectic lifestyles, at times we’ve found we really appreciate the convenience and portability of a protein source that won’t spoil easily. And we’ve been grateful to have the powders to quickly toss in our homemade shakes and some other recipes.

Our favorites have contained just a source of protein (typically from whey, pea, hemp, brown rice, artichoke or cranberry) or along with protein, just some greens (dehydrated vegetable or other plant products)—but not the ones with additional fats, grains, or thickeners. Since protein powders all differ in their nutritional content, try to find one that has little to no sugar and is low in carbs and fat. A protein powder can assist in body fat loss if you typically choose a carb-heavy breakfast and instead lighten it up by cutting back on some of the carbs and adding some protein to help you to stay full longer and stay on track. This will prevent overeating soon after breakfast—and the rest of the day.

Note: A word of caution: Watch out for protein powders with additives. To make it easier, try to choose protein powders with just a few ingredients so you don’t have to research all of the other ingredients that very likely could be sugars or sugar substitutes, herbs, etc. If you do find protein powders with many ingredients and you have time to research them (eeks, who has time!?), you can check it out here http://ods.od.nih.gov/. Also, beware if a protein powder brags on the label about creating weight loss —it likely could dehydrate you with a diuretic and cause a quick water loss which is regained just as quickly as it’s lost!

 

Easy Peanut Butter & Chocolate Berry Protein Shake

This smoothie is ideal if you have an on-the-go lifestyle. It can be hard to stay satiated all morning long, especially if you don’t have time to prepare the right breakfast. But this shake will do the trick! Packed with protein and absolutely irresistible, you will look forward to drinking this little number! With 28 grams of protein in the shake, you will feel full all morning long. We suggest having this with a piece of fruit on your way out the door for even extra staying power. Plus, the raspberries in this shake provide you with antioxidants to kick off your day the right way! With only 4 simple ingredients, this morning booster is an easy way to get your morning going!

 

Ingredients:

1 teaspoon almond butter

2 scoops (28 g) chocolate protein powder like Tera’s Whey

1/3 cup raspberries (frozen is fine)

¼ cup vanilla Greek yogurt

¼ cup water

½ cup ice

 

Makes 12 ounces

Serving Size: 1 shake

 

Instructions:

  1. Add all the ingredients to a blender.
  2. Blend until smooth. Enjoy!

 

Nutrition Information: 

Calories: 215

Carbohydrates: 16 grams

Fat: 6 grams

Protein: 28 grams

Cholesterol: 55 mg

Sodium: 111 mg

Sugars: 13 grams

Fiber: 5 grams

Easy Peanut Butter & Chocolate Berry Protein Shake
 
Prep time
Total time
 
Author:
Serves: 1
Ingredients
  • 1 teaspoon almond butter
  • 2 scoops (28 g) chocolate protein powder like Tera’s Whey
  • ⅓ cup raspberries (frozen is fine)
  • ¼ cup vanilla Greek yogurt
Instructions
  1. Add all the ingredients to a blender.
  2. Blend until smooth. Enjoy!
Nutrition Information
Serving size: 1 shake Calories: 215 Fat: 6 Carbohydrates: 16 Sugar: 13 Sodium: 111 Fiber: 5 Protein: 28 Cholesterol: 55

 

Creamy Banana Avocado Smoothie

Ah, avocados and bananas! If you only knew how many times these items came to my rescue…I truly have no idea what I’d do without these two saving graces. In fact, my boyfriend, Darren and I have a standing joke surrounding avos (that’s what we call our bestie) and bananas. Every time I make Darren a masterpiece (aka a meal 😉 ) and feel it turns out a bit subpar, I disappointedly give him a heads up that what he’s about to taste didn’t live up to my normal magic (Ha! If only, I definitely have plenty of flops between the magic! 😉 ). He says, don’t sweat it Lys, just throw an avo and a banana in there! And so I do, and…a delicious meal is served! There’s something about this combination that’s so sweet and super creamy that makes any meal insanely addictive. And simply adding them to anything turns a mundane meal into a winner!

 

Pssst… remember our Avocado and Olive Pasta it contains this magical combo and was born out a flop!

Avocado_smoothieOriginial1_crop

 

 

Now imagine adding these two meal fixer-uppers to a recipe that already tastes divine. And if you’re also looking for a creamy refreshing smoothie that’s filling, thanks to fiber and protein, then say hello to this sweet and Creamy Banana Avocado Smoothie! With only 187 waist-line friendly calories, it is still sure to fill you up thanks to its’ protein and fiber combo plus healthy fats from the avocado.

 

Pssst…you may also like our

Carob Peppermint Smoothie

Grapefruit “Detox” Smoothie

Apple, Flax, and Pomegranate “Detox” Smoothie

 

Avocado_smoothie_Original2_crop

 

Creamy Banana Avocado Smoothie:

This is truly a sweet and creamy green dream! 🙂 Have it for a snack on-the-go or a light breakfast or as a pre- or post- workout reward for your taste buds!

 

Makes: 4 smoothies, about 12 ounces each

 

Ingredients

3 frozen very ripe bananas (ideally, freeze them when have some brown spots on the skin)

1 avocado

1-1/2 cups nonfat vanilla Greek yogurt

1 tbsp chia seeds

1 tsp pure vanilla extract

lime juice, splash for flavor

1 cup green tea

¼ cup unsweetened almond milk

 

 

For Topping of each smoothie (optional)

– 1 tbsp of coconut shavings, unsweetened

– 1 tbsp of honey granola

Directions

  1. Add bananas, avocados, and yogurt into a blender and blend until all lumps are gone.
  2. Add the remaining ingredients including chia seeds, vanilla extract, green tea, almond milk, and lime juice and blend again until all of the ingredients are mixed evenly throughout.
  3. Top with granola and coconut shavings if desired and enjoy! 🙂

 

Nutrition Facts for 1 smoothie, without optional topping (12 fluid oz.)

Calories: 187, 29 g carbs; 6 g fat;0 g, saturated fat; 11g protein;6 g fiber; 41 mg sodium;

Creamy Banana Avocado Smoothie
 
Author:
Serves: 4, 12 ounces each
Ingredients
  • 3 frozen very ripe bananas (ideally, freeze them when have some brown spots on the skin)
  • 1 avocado
  • 1-1/2 cups nonfat vanilla Greek yogurt
  • 1 tbsp chia seeds
  • 1 tsp pure vanilla extract
  • lime juice, splash for flavor
  • 1 cup green tea
  • ¼ cup unsweetened almond milk
  • For Topping of each smoothie (optional)
  • - 1 tbsp of coconut shavings, unsweetened
  • - 1 tbsp of honey granola
Instructions
  1. Directions
  2. Add bananas, avocados, and yogurt into a blender and blend until all lumps are gone.
  3. Add the remaining ingredients including chia seeds, vanilla extract, green tea, almond milk, and lime juice and blend again until all of the ingredients are mixed evenly throughout.
  4. Top with granola and coconut shavings if desired and enjoy! 🙂
Nutrition Information
Serving size: 1 smoothie Calories: 187 Saturated fat: 0 g Carbohydrates: 29 g Sodium: 41 mg Fiber: 6 g Protein: 11 g

Banana_Avocado_Smoothie_Collage

Alphabet Pesto Veggie Omelet–with vitamins from A to Zinc

One thing that amuses us the most is seeing how stunned people are to learn that as registered dietitians nutritionists and personal trainers, we’re gals who love great tasting food. It’s as if people assume that simply because we help people to lead healthier lifestyles, including eating nutritious food and green veggies, that we must adore eating cardboard and that our idea of a party is indulging in rice cakes! Ha! Not exactly! In fact, for these twins, that couldn’t be further from the truth! And for the record, we’ve never been much fans of plain rice cakes and probably ate them all of the one time we tried them! 😉

So when people find out how much we appreciate delish food, they’re always curious to know what kind of eating plan we follow. We focus on eating wholesome food and making flavor the queen and we’re always trying to squeeze the most nutrients into our meals.  So now you understand why when we whipped up this omelet that contains all the important nutrients form A-Z, we certainly couldn’t keep it to ourselves! This omelet is a perfect example of how we like to eat—a flavorful burst that just happens to include all vitamins and minerals all the way from A to Zinc.Pesto_Veggie_Omelet_6_cropAlphabet Pesto Veggie Omelet | Nutrition Twins

Well, first, brace yourself and check out the taste bud extravaganza from the combo of flavors bursting from this breakfast omelet.

  • LLA (aka Lyssie’s Love Affair) with each basil, kale, lemon juice, and nutritional yeast already sent her taste buds to heaven and adding chives, and Brazil nuts bring everything together to make a zesty and refreshing pesto that really makes this omelet something special.

Alphabet Pesto Veggie Omelet | Nutrition Twins

  • The pesto pairs sweet potatoes and TLC (aka Tammy’s Love of Choice)- brightly colored sweet bell peppers and tomato to take the flavor one step further.

Alphabet Pesto Veggie Omelet | Nutrition Twins

Clearly, if you’re looking for a healthy breakfast that’s sure to impress, this is it!

Pesto_Veg_Omelet_collage_writing

Check out the rock star ingredients and how you’ll get your nutrients from A to Zinc:

Here is the breakdown:

  • Vitamin A (Hello good vision, healthy bones, tissues & skin): sweet potatoes, kale
  • The B Vitamins (B1, B2, B6, B12) (hello energy! These help your body make energy from the food you eat): eggs, sweet potatoes, kale, bell peppers, nutritional yeast
  • Biotin (Top ‘o the mornin’ to you energy! It helps to make energy from your food and helps your hair and nails grow): eggs
  • Vitamin C (Hola strong immune system! Plus, it’s needed for protein metabolism and iron absorption): sweet potatoes, kale basil, tomatoes, bell peppers
  • Calcium (Welcome, strong bones, and muscle contractions &relaxation): kale
  • Copper (Needed for iron metabolism and to make red blood cells!): kale, basil, nutritional yeast
  • Chromium (Hello blood sugar regulation and “well—working” insulin, this helps kiss diabetes goodbye!): nutritional yeast
  • Vitamin D (Rock it, strong teeth and bones, goodbye disease): eggs (we used Eggland’s Best eggs because they have 5 times the vitamin D compared to ordinary eggs.
  • Vitamin E (We love this powerful antioxidant that protects sells against damage and disease): sweet potatoes, bell peppers, Brazil nuts and eggs (we used Eggland’s Best because they have 10 times more vitamin E compared to ordinary eggs).
  • Folic Acid/Folate (Bonjour healthy babies! Plays a major role in cell creation and preventing birth defects; may reduce risk of cancer & heart disease): tomatoes, kale, bell peppers, nutritional yeast
  • Iodine (Slow thyroid from lack of iodine? Not you! thyroid hormone; helps with nerve & muscle function): eggs
  • Vitamin K (Superstar for blood clotting; prevents hip fractures too!) tomatoes, kale, bell peppers, basil
  • Magnesium (Bring on this massage–helps chemical reactions in the body; promotes relaxation, strong bones & teeth and muscle contraction, blood clotting, and regulation of blood pressure): nutritional yeast
  • Manganese (Superstar in forming bones; metabolizing amino acids, carbohydrates and cholesterol): kale, basil, nutritional yeast
  • Niacin (Buh bye nap time, hello energy! Turns food into energy, essential for healthy skin, blood cells, brain, and nervous system): nutritional yeast
  • Omega-3s (Heart health, eye and brain health are it’s claim to health fame). We used Eggland’s Best eggs because they have double the omegas compared to other eggs.
  • Phosphorus (Part of DNA! Hello healthy bones and teeth; helps convert food into energy): eggs
  • Potassium (Muscle cramps from exercise? Not you! Potassium steadies heartbeat and nerve impulses. Needed for muscle contractions and fluid balance):sweet potatoes, tomatoes, bell peppers
  • Selenium (We love this superstar antioxidant that protects the body from harm and helps regulate thyroid hormone): eggs, Brazil nuts
  • Zinc (As fresh as a baby’s rear, thanks zinc for new cells, healthy immune system, taste, smell, and wound healing 🙂 ): eggs, nutritional yeast

All that goodness in one….

Alphabet Pesto Veggie Omelet | Nutrition TwinsPesto Veggie Omelet

We love eating this omelet with a small side of oatmeal (one-half cup), fresh fruit, or whole-wheat toast. It’s the perfect thing to serve on a relaxing weekend morning, so you can really sit back and enjoy it!

Serves 2

Ingredients:

  • ½ cup basil leaves, gently washed and patted dry
  • ½ cup kale, cleaned and destemmed
  • 2 brazil nuts
  • 2 tsp nutritional yeast*
  • 2 tsp chives
  • 2 tsp lemon juice
  • ½ tsp salt, divided
  • Olive oil in a spray container
  • ½ cup sweet potatoes, chopped into small pieces
  • ¼ cup of cherry tomatoes, quartered
  • ¼ cup bell pepper, chopped
  • 4 eggs (We use Eggland’s Best because they have 25% less saturated fat compared to other eggs—plus the extra nutrients mentioned above!).

Directions:

  1. For pesto: In a food processor (or blender**)add basil, kale, Brazil nuts, nutritional yeast, chives, lemon juice, and ⅛ tsp of salt. Pulse the ingredients until evenly ground. With the machine running, slowly add 1-2 tsp of water into the center and blend until smooth. Makes just enough for this recipe. **Note: If you don’t have a food processor, use a blender. You may need to add a a .drop or two of water or more and stop occasionally to push the contents off the side of the blender and remix.
  2. Spritz olive oil to lightly cover an 8 inch pan and heat over medium heat. Once hot, add the sweet potatoes and sprinkle with a pinch of salt (about ⅛ tsp). Allow to cook for about 10 minutes, stirring occasionally. The potatoes should be browned and slightly softened.
  3. Meanwhile, as the veggies are cooking, whisk the 4 eggs plus a splash of water and ⅛ tsp salt briskly for about 30 seconds in a bowl.
  4. Once the potatoes are browned, add the cherry tomatoes and bell pepper with another pinch of salt (about ⅛ tsp) to the sweet potato and allow to cook for about 5 more minutes, or until the vegetables are soft. Set aside in a bowl.
  5. After removing veggies, reduce the heat to medium low and spritz the pan with the olive oil. Pour the eggs into the pan and swirl around to evenly distribute. Allow the eggs to cook slowly for about 2 minutes without stirring until the edges start to dry and the bottom starts to set.
  6. Once the omelet starts to set, gently lift up the edges with a spatula and tilt the pan towards that side to help some of the uncooked runny egg go to the bottom. Cover the pan and slightly reduce the heat. Allow to cook about 2-4 minutes until the top is shiny, but no longer runny. Dollop the pesto on one half then sprinkle the same half with the sweet potatoes, tomatoes, bell pepper.
  7. Loosen the edges of the side without any topping and carefully fold it over to cover the toppings. Because of the oil, this should be very easy.
  8. Allow to cook 1 more minute, slice in half and serve immediately.
  9. To round out the meal, serve with a small bowl of fresh fruit, a half cup of cooked oatmeal, or whole-wheat toast.
Notes
* Nutritional yeast (not to be confused with Brewer’s yeast) is deactivated yeast. It has a nutty/cheesy flavor so it makes as a great condiment to be sprinkled on food, and a perfect non-dairy cheese replacement.. It’s packed with B vitamins and other nutrients.
Nutrition Facts per serving (half entire omelet): 210 Calories, Fat: 12 g Carbohydrates: 11 g Sugar: 3 g  Sodium: 444 mg  Fiber: 3 g  Protein: 15 g   Cholesterol: 370 mg

Alphabet Pesto Veggie Omelet--with vitamins from A to Zinc
 
Prep time
Cook time
Total time
 
Author:
Recipe type: breakfast, brunch
Cuisine: gluten free, eggs, vitamins, nutrient-rich
Serves: 2 servings
Ingredients
  • ½ cup basil leaves, gently washed and patted dry
  • ½ cup kale, cleaned and destemmed
  • 2 brazil nuts
  • 2 tsp nutritional yeast*
  • 2 tsp chives
  • 2 tsp lemon juice
  • ½ tsp salt, divided
  • Olive oil in a spray container
  • ½ cup sweet potatoes, chopped into small pieces
  • ¼ cup of cherry tomatoes, quartered
  • ¼ cup bell pepper, chopped
  • 4 eggs (We use Eggland’s Best because they have 25% less saturated fat compared to other eggs—plus the extra nutrients mentioned above!).
Instructions
  1. For pesto: In a food processor (or blender**)add basil, kale, Brazil nuts, nutritional yeast, chives, lemon juice, and ⅛ tsp of salt. Pulse the ingredients until evenly ground. With the machine running, slowly add 1-2 tsp of water into the center and blend until smooth. Makes just enough for this recipe. **Note: If you don’t have a food processor, use a blender. You may need to add a a .drop or two of water or more and stop occasionally to push the contents off the side of the blender and remix.
  2. Spritz olive oil to lightly cover an 8 inch pan and heat over medium heat. Once hot, add the sweet potatoes and sprinkle with a pinch of salt (about ⅛ tsp). Allow to cook for about 10 minutes, stirring occasionally. The potatoes should be browned and slightly softened.
  3. Meanwhile, as the veggies are cooking, whisk the 4 eggs plus a splash of water and ⅛ tsp salt briskly for about 30 seconds in a bowl.
  4. Once the potatoes are browned, add the cherry tomatoes and bell pepper with another pinch of salt (about ⅛ tsp) to the sweet potato and allow to cook for about 5 more minutes, or until the vegetables are soft. Set aside in a bowl.
  5. After removing veggies, reduce the heat to medium low and spritz the pan with the olive oil. Pour the eggs into the pan and swirl around to evenly distribute. Allow the eggs to cook slowly for about 2 minutes without stirring until the edges start to dry and the bottom starts to set.
  6. Once the omelet starts to set, gently lift up the edges with a spatula and tilt the pan towards that side to help some of the uncooked runny egg go to the bottom. Cover the pan and slightly reduce the heat. Allow to cook about 2-4 minutes until the top is shiny, but no longer runny. Dollop the pesto on one half then sprinkle the same half with the sweet potatoes, tomatoes, bell pepper.
  7. Loosen the edges of the side without any topping and carefully fold it over to cover the toppings. Because of the oil, this should be very easy.
  8. Allow to cook 1 more minute, slice in half and serve immediately.
  9. To round out the meal, serve with a small bowl of fresh fruit, a half cup of cooked oatmeal, or whole-wheat toast.
Notes
* Nutritional yeast (not to be confused with Brewer’s yeast) is deactivated yeast. It has a nutty/cheesy flavor so it makes as a great condiment to be sprinkled on food, and a perfect non-dairy cheese replacement.. It’s packed with B vitamins and other nutrients.
Nutrition Information
Serving size: 1 half omelet Calories: 210 Fat: 12 g Carbohydrates: 11 g Sugar: 3 g Sodium: 444 mg Fiber: 3 g Protein: 15 g Cholesterol: 370 mg

The Nutrition Twins are spokespeople for Egglands Best eggs.

Alphabet Pesto Veggie Omelet | Nutrition Twins

Skinny Eggs Benedict

 

After over ten years as registered dietitians, there’s one thing that’s clear about breakfast—we’ve witnessed what the science proves…when our clients choose the best breakfasts (fiber and protein-packed ones), the breakfast prevents hunger for hours, boosts energy and sets the tone for the rest of the day—keeping our clients on the healthy track. Remember these great numbers The Most Satisfying Weight Loss Breakfast2-Minute Cherry Muesli, and these Mini Frittata Muffins. However, the opposite is true when our clients make a breakfast misstep—and if the breakfast skimps on either protein or fiber–they either end up hungry, or get too many calories, feel weighed down and heavy—and that spells trouble and sets the tone for the whole day. But don’t worry, we won’t that happen to you!

 

If you’re craving a little comfort and satisfaction all while trying to stay on the healthy track, we’ve created this little number just for you! Say hello to your new, light but hearty breakfast! With this recipe, you can get the classic comfort of familiarity with a spin-off of the popular dish of eggs benedict, all the while still maintaining the clean, light and healthy feel of a well-nourishing meal.

 

Please say hello to Skinny Eggs Benedict, aka…Veggie Bellabenedict!

Veggiebella Benedict

 

This hearty yet healthy dish is the perfect start to any morning.We recommend making this yumster on a weekend morning when you have slightly more time. And for those who are slightly more pressed for time or who aren’t comfortable with the sometimes-tricky concept of a poached egg can pan-fry their eggs on a pan with a small amount of olive oil, leaving the yolk runny for a nice, saucy touch! This healthy twist on a modern classic is a family favorite, and those who don’t particularly care for mushrooms can substitute the Portobello for half of a whole wheat English muffin.! That’s just one reason this breakfast is so fabulous– because of its versatile nature—add and stack any wholesome vegetable or ingredient to incorporate your own personal favorites! Pair it with a side of fresh fruit for the perfect fresh start to any day.

Screen Shot 2016-03-23 at 2.48.34 PM

Skinny Eggs Benedict (aka…Veggie Bellabenedict)

Serves: 2

Ingredients

For benedict

  • Two large Portobello mushrooms
  • 2 tsp. olive oil
  • ½ cup sliced red onion
  • 1 cup sliced red, green, yellow, or orange bell pepper
  • 2 eggs (we use Egglands Best because they have 25% less saturated fat than other eggs)
  • 1 tbsp. white vinegar
  • 1 cup raw spinach
  • salt and pepper, to taste
  • tin foil

Ingredients (hollandaise)

  • 1 egg yolk (we use Eggland’s Best because they have 25% less saturated fat than other eggs)
  • 1/8 lemon, juiced
  • 3/8 cup melted butter or margarine
  • 1/8 tsp. cayenne pepper

Directions:

  1. Set oven to 125°F
  2. Heat 1 tsp. of the olive oil over medium heat in a small pan
  3. Chop off bottom stems of Portobello mushrooms and place stem-end down in the previously heated pan, flipping after 2-3 minutes to evenly sauté both sides of the mushroom top.
  4. When the Portobello has become slightly more supple and juicy, it has finished, so remove from the pan, wrap in tin foil, and place in the preheated oven to keep warm.
  5. Add 1 tsp. olive oil to the previously used pan.
  6. Once heated, sauté peppers and onions in the pan with salt and pepper, to taste.
  7. As peppers and onions are sautéing, fill a medium pot 2/3 full with water and place over medium heat.
  8. Crack the eggs into separate small, shallow dishes or cups.
  9. As the water in the pot begins to simmer, add 1 tbsp. vinegar and swirl with a wooden spoon to form a whirlpool.
  10. Once the whirlpool is formed, carefully drop in eggs. Simmer for three minutes until cooked. Remove with a slotted spoon.
  11. In a small saucepan add the two egg yolks, lemon juice, and cayenne, slowly whisking over low heat.
  12. Slowly add the melted butter/margarine until the hollandaise starts to simmer.
  13. Remove portobellos from the oven and place stem-side up on two plates. Add ½ cup fresh spinach to each, followed by the sautéed peppers and onions. Top each with a poached egg.
  14. Pour 2 tbsp. hollandaise over each benedict.
  15. Serve with a side of fresh fruit and enjoy!

Nutrition Facts Per Serving (without fruit/turkey bacon)

Calories: 320

Fat: 18g

Protein: 14g

Carbohydrates: 9g

Sodium: 241 mg

Fiber: 4g

 

The Nutrition Twins are spokespeople for Eggland’s Best to help people get more nutrients from their food.

 

 

Strawberry Banana Chia Pudding

About a year ago, we were preparing chia pudding on set for one of our TV appearances and we poured the chia seeds out of the container and into a bowl and added a little bit of almond milk.  A few minutes later, the food stylist who had purchased the chia seeds for our nutrition segment came over to us and was in a panic—she thought that the chia seeds disappeared.  She had never seen how chia seeds swell when you add liquid and at first she looked horrified by unidentifiable the gelatinous mixture in front of her, but when we explained that what she was looking at was the chia seeds and their benefits her face quickly changed as she became fascinated with the mighty little seeds, and with good reason.!  As registered dietitians, a lot of our clients ask about chia and wonder why we recommend it.

Strawberry Banana chia Pudding | The Nutrition Twins

So, why is chia so cool?

For starters, they absorb about 10 times their weight in water (wowzers!), so they turn into a thick gel-like texture, which is perfect for pudding making—not to mention, this is also perfect for helping you to feel satisfied.  Think…that same thing happens in your stomach—the seeds swell and fill you up!

They’re also rich in Omega 3 fatty acids– and also in fiber and protein which is the magical combination when it comes to providing satiety.  And chia seeds are packed with antioxidants to prevent cell damage from free-radicals that can lead to diseases like cancer.

Strawberry Banana chia Pudding | The Nutrition Twins

In honor of our love of chia seeds as well as our cravings for a little something sweet, we created this Strawberry Banana Chia Pudding.  This pudding is hits the spot–it’s deliciously sweet and packs in nutrients.  Add a hard-boiled egg and you have the perfect grab and go breakfast!

Strawberry Banana chia Pudding | The Nutrition Twins

(Pssst… looking for more healthy recipes?  Please feel free to search this site!  And here are a few to start:

This strawberry banana chia pudding is so simple to make.  Toss all of the ingredients into a food processor or blender, allow to chill overnight, top with a few banana slices, more berries or enjoy the pudding toppingless and voila!  If you’re like us and sometimes want a touch of something sweet after dinner, take a few bites of this! We keep it in our fridge and take a few bites if we get a sweet craving—it works like a charm!

Strawberry Banana chia Pudding | The Nutrition TwinsStrawberry Banana Chia Pudding

Makes 3 Servings

Ingredients:

  • 2 ripe bananas, peeled
  • 2 cups fresh or thawed (if frozen) strawberries
  • 2 Tbsp almond milk
  • 2 Tbsp chia seeds
  • 1 Tbsp maple syrup (or sweeten to taste)
  • 1 Tbsp flax meal
  • 1/8 tsp ground cinnamon

Directions:

  • Put the bananas, strawberries, and almond milk in a food processor and mix until combined. If you don’t have a food processor, you can use a blender and blend until smooth. Add the maple syrup and adjust sweetness if desired.
  • Add the chia seeds, flax meal and cinnamon and pulse until combined.
  • Place the chia pudding into 3 or 4 serving dishes and chill for at least 2 hours or overnight before serving.  Garnish with more berries and a few banana slices.

Nutrition Information per serving

  • Calories 170, Total Fat 3.5 g, Cholesterol: 0 mg, Sodium 9 mg, Potassium 506 mg, Carbohydrates 33 g, Fiber 8.3 g, Sugar 19 g, Protein 4 g

Strawberry Banana Chia Pudding
 
Author:
Recipe type: breakfast, dessert, gluten free, dairy free, grain free, vegan
Serves: 3 servings
Ingredients
  • 2 ripe bananas, peeled
  • 2 cups fresh or thawed (if frozen) strawberries
  • 2 Tbsp almond milk
  • 2 Tbsp chia seeds
  • 1 Tbsp maple syrup (or sweeten to taste)
  • 1 Tbsp flax meal
  • ⅛ tsp ground cinnamon
Instructions
  1. Put the bananas, strawberries, and almond milk in a food processor and mix until combined. If you don’t have a food processor, you can use a blender and blend until smooth. Add the maple syrup and adjust sweetness if desired.
  2. Add the chia seeds, flax meal and cinnamon and pulse until combined.
  3. Place the chia pudding into 3 or 4 serving dishes and chill for at least 2 hours or overnight before serving. Garnish with more berries and a few banana slices.
Nutrition Information
Calories: 170 Fat: 3.5 g Carbohydrates: 33 g Sugar: 19 g Sodium: 9 mg Fiber: 8.3 g Protein: 4 g Cholesterol: 0 mg

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