Avocado & Apple Green Smoothie

As the twin, veggie- loving registered dietitians and personal trainers, that we are–who also have quite the sweet tooth 😉 that we work hard to keep in check, we’re pretty excited that this lil’ number hits all the spots!

Sweet and creamy–and green too?!  Now we’re talking 🙂 This satisfying green smoothie’s got heart-healthy fat, protein and all for less than 200 calories. Yup, we’re still smiling about this one that we hope you’ll flip for.   One things certain, your skin and bloat-free tummy certainly will thank you for it!

Hello delish Avocado and Apple Green Smoothie!

Apple Smoothie

Avocado & Apple Green Smoothie

The GREEN Bonuses:

Avocado:

  • Packed with over 21 vitamins and minerals plus healthy fats to moisturize you skin.
  • Great source of beta-carotene which has anti-inflammatory benefits.  It helps skin look refreshed as it is converted into vitamin A in the body, aiding in the development of skin cells. Rejuvenating old skin and building new skin is what will keep your skin young and looking refreshed.
  • Packed with potassium to restore normal fluid balance and flush out the bloat.

Green Tea:

  • Packed with phytonutrients and anti-inflammatories to keep body healthy and prevent skin flare-ups.

Spinach or Kale:

  • 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.

Green apple:

  • Will keep the doctor away :), packed with fiber and nutrients

Pssst… if you like this, you may also like a few other of recent smoothies– Blueberry Lemon Detox Smoothie, Detoxifying Green Tea Smoothie, and our Kale Recharge Smoothie

Avocado & Apple Green Smoothie

Have this for a light breakfast or a satisfying snack!

Serves: 2

Ingredients

3 ice cubes

1 cup green tea

1 cup nonfat Greek Yogurt

2 cups stemmed and chopped spinach (or kale)

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

1/4 avocado, chopped

several frozen pineapple tidbits, a splash of 100% fruit juice, or a dash of stevia or honey (optional, depending on your sweet preference–we typically add a little pineapple or frozen banana coins).

 

Directions

  1. Combine the ice cubes, tea, spinach, apple, yogurt and avocado in a blender and puree until smooth, about 1-2 minutes.
  2. Add water ( if necessary) as you’re blending to reach desired thickness of smoothie. Make sure all fruits & veggies are pureed completely before serving.
  3. Enjoy!

 

Nutrition Facts (without optional ingredients): 195 calories, 4 g fat, 1 g saturated fat, 55 mg sodium, 35 g carbs, 5 g fiber, 12 g protein

 

For a 10-Day Weight Loss Jumpstart and Detox Plan and a Get Healthy Program please check out

The Nutrition Twins’ Veggie Cure!

 

 

Avocado & Apple Green Smoothie
 
Nutrition Facts: 195 calories, 4 g fat, 1 g saturated fat, 55 mg sodium, 35 g carbs, 5 g fiber, 8 g protein
Author:
Serves: 2
Ingredients
  • ½ cup apple juice
  • 1 cup green tea
  • ½ cup nonfat Greek Yogurt
  • 2 cups stemmed and chopped spinach (or kale)
  • 1 Granny Smith apple—unpeeled, cored, and chopped
  • ¼ avocado, chopped
Instructions
  1. Combine the apple juice, tea, spinach, apple, yogurt and avocado in a blender and puree until smooth, about 1-2 minutes.
  2. Add water ( if necessary) as you’re blending to reach desired thickness of smoothie. Make sure all fruits & veggies are pureed completely before serving.
  3. Enjoy!

Vanilla Berry Smoothie

Vanilla Berry Smoothie

As you probably know by now, we are always singing praises about all kinds of berries. Not only are they healthy, filled with vitamins and minerals, but they also pack an antioxidant punch! They also are a great source of fiber, which helps make you feel full longer. Gotta love that!  And you know that these twin sisters, veggie-loving registered dietitians who also have a big ‘ole sweet tooth that we work hard to keep in check 😉 are always up to finding healthy and yummy ways to squash sweet cravings.  This number hits the spot! Part berries/ part cinnamon both add a great sweet kick –and with health benefits!  Yahooo!mixed berries

Most berries are in season during the summer, but they are available all year round. Better yet, if you freeze them during the summer or buy the frozen variety you can enjoy them any time of year without having to worry about them being seasonal.

Check out these fun facts and why you’ll want to incorporate berries into your diet every day–and into our Vanilla Berry Smoothie below!

 

Strawberries contain more vitamin C in one cup than oranges do! They also provide a great source of folic acid which is used to make healthy new cells in our body.

Blueberries contain the highest amount of antioxidants. So they’re superstars when it comes to protecting your body against inflammation, aging and disease. Chronic inflammation seems to play a large part in contributing to diseases like cancer, heart disease and diabetes.

Blackberries and Raspberries contain 8 grams of fiber in one cup! Wow!

Grapes, which are technically berries, are a great source of Vitamin A, C and B6!

All berries are low in calories and can be mixed in many other foods such as yogurt or salad for a healthy nutrient boost.

This only lists a very few of the berries that are out there for you to try. There’s also gooseberries, acai berries, boysenberries, cranberry, elderberry, goji berries and the list goes on. So try some new mixed berry concoction of your own and reap the benefits! We’ve included a simple and easy mixed berry shake that you can serve for a scrumptious and healthy treat.

So it’s time to give this scrumptious Vanilla Berry Smoothie a whirl! 🙂  It’s dessert done healthy, enjoy!

 

Pssst…. if your looking for other delish, healthy and wasitline-friendly desserts, please check out ouf Chocolate Chip Banana & Zucchini Muffins, or our Skinny Pumpkin Muffins,  or these these Skinny Mini Muffins, just to name a few!  Or search our site! 🙂

 

 

Vanilla_Berry_Smoothie

Vanilla-Berry Smoothie

Serves: 3

Ingredients

  • 1 quart plain nonfat Greek yogurt
  • 8 ounces unsweetened frozen strawberries or blueberries (or berry of your choice, we used blackberries here)
  • 2 cups unsweetened vanilla almond milk
  • 1 banana, frozen
  • 1 tsp cinnamon

Directions
Add half of each of the yogurt, berries and milk into a blender and blend until smooth. Add the remainder of the ingredients and blend until smooth. Pour into 3 glasses and enjoy!

 

Nutrition facts for 1/3 entire recipe:  250 Calories, 2 g fat, 43 g carbs, 18 g protein, 5 g fiber,

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

What different ways have you incorporated berries into your diet?

 

Vanilla Berry Smoothie
 
Author:
Serves: 3
Ingredients
  • 1 quart non-fat plain Greek yogurt, frozen
  • 8 ounces unsweetened frozen strawberries or blueberries (or berry of your choice, we used blackberries here)
  • 2 cups unsweetened vanilla almond milk
  • 1 frozen banana
  • 1 tsp cinnamon
Instructions
  1. Add half of each of the yogurt, berries, milk, and banana into a blender and blend until smooth. Add the remainder of the ingredients and blend until smooth. Pour into 3 glasses and enjoy!
Nutrition Information
Calories: 250 Fat: 1 g Carbohydrates: 43 g Fiber: 5 g Protein: 18 g

Spinach and Quinoa Casserole

spinach_casserole

Winter time to us means casseroles for dinner. We love to play off foods our mom cooked when we were younger. One of our favorites was always a spinach noodle casserole. Although our mom did make a healthy version, we’ve tweaked it a bit to make it more our own and incorporate more food groups.

Spinach and Quinoa Casserole:

Ingredients:

  • 4 cups cooked quinoa
  • 2 cups baby spinach, chopped
  • 1/2 yellow onion, chopped
  • 1 tablespoon olive oil
  • 1/4 cup low-fat feta cheese
  • 1 teaspoon mint
  • 1 teaspoon dill
  • 1 teaspoon parsley
  • 2 large eggs, lightly beaten (we use Eggland’s Best because they have 25% less saturated fat than other eggs)
  • Salt and pepper to taste
  • 1/4 cup reduced fat Parmesan cheese, finely grated

Directions:

  1. Preheat oven to 400 degrees Fahrenheit.
  2. In a medium saucepan, cook the olive oil and the onions on medium heat until tender. Once tender, add the spinach and cook until the leaves are wilted. Remove from heat.
  3. In a large bowl, mix quinoa, eggs, cheese and spices together. Fold in the spinach and onions. Pour into a gratin bowl (or a bowl that can be put in the oven). Sprinkle Parmesan cheese on top. Bake at 400 degrees Fahrenheit for about 25 minutes, or until Parmesan is browned and crispy. Enjoy!
  4. Makes about 5 servings

Do you make a casserole that’s healthy that was inspired by your past?

The Nutrition Twins work with Eggland’s Best to help people get more nutrients from their food.

Spinach and Quinoa Casserole
 
Author:
Ingredients
  • 4 cups cooked quinoa
  • 2 cups baby spinach, chopped
  • ½ yellow onion, chopped
  • 1 tablespoon olive oil
  • ¼ cup low-fat feta cheese
  • 1 teaspoon mint
  • 1 teaspoon dill
  • 1 teaspoon parsley
  • 2 large eggs, lightly beaten (we use
  • Eggland's Best
  • because they have 25% less saturated fat than other eggs)
  • Salt and pepper to taste
  • ¼ cup reduced fat Parmesan cheese, finely grated
Instructions
  1. Preheat oven to 400 degrees Fahrenheit.
  2. In a medium saucepan, cook the olive oil and the onions on medium heat until tender. Once tender, add the spinach and cook until the leaves are wilted. Remove from heat.
  3. In a large bowl, mix quinoa, eggs, cheese and spices together. Fold in the spinach and onions. Pour into a gratin bowl (or a bowl that can be put in the oven). Sprinkle Parmesan cheese on top. Bake at 400 degrees Fahrenheit for about 25 minutes, or until Parmesan is browned and crispy. Enjoy!
  4. Makes about 5 servings

Whole Grain Crepes

Strawberry_Blueberry_Crepes

 

 

 

 

 

 

 

Whole Grain Crepes

Crepes are a great foundation for many dishes.  They can be filled with something savory (spinach and feta) or sweet (summer berries with light cream, like we did above).  You can make the batter ahead of time and keep it stored in the refrigerator for up to 24 hours.  Just stir it again before cooking.

Ingredients:

1 cup of skim milk

3/4 cup of Whole Wheat Pastry Flour  (such as Arrowhead Mills Whole Wheat Pastry Flour) or Spelt Flour ( like Shiloh Farms sprouted spelt flour)

2 eggs (we use Eggland’s Best eggs because they have 25% less saturated fat than other eggs)

1/2 tsp of salt

Blend all of the ingredients together in a blender.

Heat either a non-stick or cast iron pan. (Preferably use a crepe pan but a flat skillet will work too.)  Coat the surface with non-stick spray.  Pour about 1/4 cup of batter on the pan and then tilt the pan to spread the batter to cover the pan.  The batter should be even and spread so that you have a thin crepe.  When bubbles appear on the top of the crepe move a spatula around the edges and flip the crepe. Cook the other side briefly until it is lightly brown.

Either fill the crepe on the griddle (if adding cheese this is nice because the cheese will melt) or remove crepe to a plate and then add the filling.

Filling ideas:

Easy Protein Fruit Crepes

Spinach and low-fat Feta

Tomatoes and low-fat Cheddar

Blueberries and nonfat Greek yogurt or cottage cheese

Cinnamon and Sugar and applesauce …or anything you can think of.

For a 10-Day Weight Loss Jumpstart and Detox Plan, more than 100 recipes (including delish comfort foods!) and a Get Healthy Program please check out The Nutrition Twins’ Veggie Cure!

 

The Nutrition Twins work with Eggland’s Best to help people get more nutrients from their food.

 

This recipe is from our fantastic intern Shira Levien, whose Mom makes these all of the time.

 

Whole Grain Crepes
 
Whole Grain Crepes Crepes are a great foundation for many dishes.  They can be filled with something savory (spinach and feta) or sweet (summer berries with light cream, like we did above).  You can make the batter ahead of time and keep it stored in the refrigerator for up to 24 hours.  Just stir it again before cooking.
Ingredients
  • 1 cup of skim milk
  • ¾ cup of Whole Wheat Pastry Flour  (such as Arrowhead Mills Whole Wheat Pastry Flour) or Spelt Flour ( like Shiloh Farms sprouted spelt flour)
  • 2 eggs
  • ½ tsp of salt
Instructions
  1. Blend all of the ingredients together in a blender.
  2. Heat either a non-stick or cast iron pan. (Preferably use a crepe pan but a flat skillet will work too.)  Coat the surface with non-stick spray.  Pour about ¼ cup of batter on the pan and then tilt the pan to spread the batter to cover the pan.  The batter should be even and spread so that you have a thin crepe.  When bubbles appear on the top of the crepe move a spatula around the edges and flip the crepe. Cook the other side briefly until it is lightly brown.
  3. Either fill the crepe on the griddle (if adding cheese this is nice because the cheese will melt) or remove crepe to a plate and then add the filling.
  4. Filling ideas:
  5. Easy Protein Fruit Crepes
  6. Spinach and low-fat Feta
  7. Tomatoes and low-fat Cheddar
  8. Blueberries and nonfat Greek yogurt or cottage cheese
  9. Cinnamon and Sugar and applesauce ...or anything you can think of.