Tropical Green Smoothie

June 17th is “National Eat All Your Veggies Day,” and since we’re all about getting more veggies all year round, this delicious smoothie will help get the job done, no matter what day it is!…

We know what you’re thinking—that we probably were the ones who invented such a day! But this day really exists—without our doing!  And although in our hearts and minds, every day is National Eat All Your Veggies Day 😉 , we’re thrilled that this day is officially recognized!

BTW, thank you so much for making our day—so many of you emailed us to tell us you love and would never guess you were actually getting your veggie servings in our Skinny Green Smoothie, our Avocado and Apple Green Smoothie, and our Kale Recharge Smoothie and we can’t wait for you to try this to feel the same way! 🙂

 

30923722 - healthy green juice smoothie surrounded by whole fruits, vegetables and chia seeds with fresh strawberry garnish and red swirl straw

 

 

And if you struggle to get your veggies in, this is the easiest, most delicious way to make that challenge obsolete– and you can enjoy it at breakfast to really start your day off right!  This morning boost is packed with nutrients that’ll help mop up damage in your body created by pollution, toxins and stress, while helping you to fight inflammation and disease.  With just 217 calories and 15 grams of satisfying protein, this smoothie is a complete score. (Oh yeah!)

Filled with fiber and antioxidants, this tropical green smoothie is a great energy booster to start off your day right.

The magic of the Tropical Green Smoothie:

Hello Veggies, hasta la vista toxins! Veggies contain phytonutrients to help prevent destructive particles from injuring cells.  And in this smoothie, we’ve got kale.

Kale, besides being packed with nutrients like Vitamin A, Vitamin C, Vitamin K and Vitamin B6, has glutathione, a protein in veggies that grabs onto toxins and drags them out of our body!

*Notice this smoothie uses fresh, not cooked kale. That’s because cooking or processing decreases the glutathione bioavailability.

Pineapple and strawberries contain antioxidant and anti-inflammatory compounds, which help to neutralize toxins and prevent damage caused from the inflammation that results from stress, pollution and even from overdoing it on less-than-healthy toxin-creating foods and drinks.

Flaxseeds are a good source of omega-3 essential fatty acids. They are important for brain health and powerful anti-inflammatories that protect against heart disease.

This smoothie will leave you feeling refreshed and ready to take on the day!

Enjoy!

Makes 2 servings

Ingredients:

2 cups kale, packed

2 cups pineapple, cut into cubes

1 cup frozen strawberries

7 oz. plain Greek yogurt

1 tsp flaxseeds

Directions:

1. Cut kale into ribbons by removing the stems and cutting them into pieces that look like 1-inch strips. Pack the kale into the cups to ensure that you are getting the full serving.

2. Cut the frozen strawberries into halves (allow to slightly thaw if they are too frozen to cut).

3. Add yogurt to the blender and then add the kale, pineapple, strawberries, and flaxseeds and blend until smooth.

Nutrition Information per Serving:

Calories: 207

Carbohydrates: 33 grams

Fat: 2 grams

Protein: 15 grams

Sodium: 73 milligrams

Sugar: 25 grams

Fiber: 5 grams

Cholesterol: 4 milligrams

Tropical_Green_Smoothie_logo

Tropical Green Smoothie
 
Prep time
Total time
 
Serves: 2
Ingredients
  • 2 cups kale, packed
  • 2 cups pineapple, cut into cubes
  • 1 cup frozen strawberries
  • 7 oz. plain Greek yogurt
  • 1 tsp flaxseeds
Instructions
  1. Cut kale into ribbons by removing the stems and cutting them into pieces that look like 1-inch strips. Pack the kale into the cups to ensure that you are getting the full serving.
  2. Cut the frozen strawberries into halves (allow to slightly thaw if they are too frozen to cut).
  3. Add yogurt to the blender and then add the kale, pineapple, strawberries, and flaxseeds and blend until smooth.
Nutrition Information
Serving size: 12 oz. Calories: 207 Fat: 2 g Carbohydrates: 33 g Sugar: 25 g Sodium: 73 mg Fiber: 5 g Protein: 15 g Cholesterol: 4 mg

 

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!

Avocado Egg Sandwich

 

“Just throw an avocado in there, it will be fine!” –that’s our motto whenever a dish isn’t quite as delish as we hoped! 🙂 And we think avos are so yummy in our One-Pot Black Bean Quinoa Chili with AvocadoTomato, Cucumber, Avocado, & Chickpea Salad, Creamy Avocado Yogurt Dressing and we even made Skinny Avocado “Fries” and Chocolate Avocado Mousse!

Avocado Egg Sandwich

(Serves 1)

 

Ingredients:

1 slice tomato

1 slice whole wheat bread

¼ medium-sized avocado

¼ cup egg whites

Salt and pepper (optional)

Non-stick cooking spray

Directions:

1. Place slice of bread or pita in toaster and toast until lightly browned.

2. Spray cooking pan with nonstick cooking spray.

3. Pour egg whites into pan.

4. Once eggs bubble, flip. Cook until fully cooked.

5. Meanwhile, using a fork and mash avocado until chunky.

6. Remove bread from toaster and spread mashed avocado on it.

7. Add a slice of tomato on top.

8. Finally, add cooked egg white and tomato.

9. Sprinkle with a dash of pepper and salt (optional).

10. And voila—delicious! Enjoy!

 

Nutrition Facts: With Whole Wheat Bread Serves: 1, Calories Per Serving: 159; Total Fat: 6g; Protein: 11g; Carbohydrate: 16g; Fiber: 4g; Sugar: 3g; Sodium: 237mg

Nutrition Facts: With Whole Wheat Pita Serves: 1, Calories Per Serving: 170; Total Fat: 6g; Protein: 10g; Carbohydrate: 19g; Fiber: 5g; Sugar: 2g; Sodium: 165mg

For a 10-day Weight Loss Jumpstart and Detox Plan and more delicious healthy recipes like this, please check out The Nutrition Twins’ Veggie Cure!

If you love this recipe, you may also enjoy these fabulous recipes:

Banana Kiwi Weight Loss Smoothie

Skinny Deviled Eggs

 

If you love this recipe, you may also enjoy these fabulous recipes:

Banana Kiwi Weight Loss Smoothie

Skinny Deviled Eggs

 

Baked Apple-y Oatmeal!

Have you ever heard the dreaded words –“you have high cholesterol”? Whether you have or haven’t, we’ll help you to either lower your cholesterol, or help prevent it from getting high with a great tip to help you to do it au naturel – and a scrumptious recipe too!

The key is including soluble fiber in your diet.

Pssst… looking for more healthy & lightened up recipes? Please feel free to search this site!  And here are a few to try…

Guilt-free Kale Chips

Spicy Carrot Fries

Skinny Potato Skins

Skinny Mash

Comfort Food Reinvented Apple Pie  

Microwave Peanut Butter Chocolate Chip Cookies 

 

While both insoluble and soluble fiber are important for your health and help to aid in prevention of certain diseases, it’s soluble fiber that attracts water and forms a gel that slows down digestion. It helps to make your feel full which is ideal when you’re watching your weight. Soluble fiber also helps to lower LDL (“bad”) cholesterol au naturel by interfering with the absorption of dietary cholesterol.

Some of our favorite sources of soluble fiber include oatmeal, apples, strawberries, flaxseeds, blueberries, beans and carrots – just to name a few!!

To help you get on track and incorporate soluble fiber into your diet, here’s a simple recipe for you try – Baked Apple-y Oatmeal!

Baked Apple-y Oatmeal

Serves: 8 – ½ cup servings

Ingredients

  • 2 cups rolled oats
  • 1 1/2 tsp. baking powder
  • 1/2 tsp. salt
  • 2 cups diced apples
  • 3 eggs
  • 2 cups unsweetened vanilla almond milk
  • 1/2 tsp. vanilla extract
  • 1/3 cup light brown sugar
  • 1/2 tsp. ground cinnamon
  • 1/4 tsp. nutmeg

Directions

  • Preheat oven to 325 degrees F. Grease an 8-by-8-inch baking dish and set aside.
  • In a large bowl, combine oats, baking powder and salt. Stir in apples until thoroughly mixed and set aside.
  • In a separate bowl whisk together remaining ingredients. Pour over dry mixture and gently stir to combine.
  • Add mixture to baking dish and bake for about 1 hour, until golden brown. Serve and enjoy!

This makes a great snack—you can take it on the go or place on top of some nonfat Greek yogurt, yum!

Nutrition Facts Per serving: 134 calories, 5 g fat, 1 g saturated fat, 206 mg sodium, 19 g carbs, 2 g fiber, 6 g sugar, 6 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!

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

 

Baked Apple-y Oatmeal!
 
Nutrition Facts Per serving: 134 calories, 5 g fat, 1 g saturated fat, 206 mg sodium, 19 g carbs, 2 g fiber, 6 g sugar, 6 g protein
Author:
Serves: 8
Ingredients
  • 2 cups rolled oats
  • 1½ tsp. baking powder
  • ½ tsp. salt
  • 2 cups diced apples
  • 3 eggs (We use Eggland's Best eggs because they have 4X more vitamin D compared to ordinary eggs!)
  • 2 cups unsweetened vanilla almond milk
  • ½ tsp. vanilla extract
  • ⅓ cup light brown sugar
  • ½ tsp. ground cinnamon
  • ¼ tsp. nutmeg
Instructions
  1. Preheat oven to 325 degrees F. Grease an 8-by-8-inch baking dish and set aside.
  2. In a large bowl, combine oats, baking powder and salt. Stir in apples until thoroughly mixed and set aside.
  3. In a separate bowl whisk together remaining ingredients. Pour over dry mixture and gently stir to combine.
  4. Add mixture to baking dish and bake for about 1 hour, until golden brown. Serve and enjoy!
  5. This makes a great snack—you can take it on the go or place on top of some nonfat Greek yogurt, yum!

Skinny Pancakes

If you love pancakes but hate all of the calories and fat of traditional pancakes, then you’ll love these mini pancakes! They’re big enough to satisfy and give you your fill, but not so heavy or calorie-dense that they’ll leave you feeling sluggish for hours. They’re so delish you won’t believe they’re whole-wheat– and good for you!  Add fresh berries and you’ll want them every morning for breakfast!

P.S. These mini-pancakes are great for kids too!

Skinny Pancakes

Makes 2 Servings, (2 pancakes per serving)

Ingredients

  • ¼ cup whole-wheat flour
  • 2.5 tbsp Liquid Egg Whites (we use Eggland’s Best eggs because they are fresher than other eggs because they are delivered to stores more quickly)
  • ¼ tsp sugar
  • ½ tsp vanilla
  • 1 tsp baking powder
  • ½ tsp honey
  • ¼ tsp cinnamon
  • 1/3 cup skim milk
  • Oil in a spray container or cooking spray, if desired

Directions

  • In a medium bowl, mix together the whole-wheat flour, sugar, baking powder and cinnamon. Once thoroughly mixed, the wet ingredients can be stirred in: skim milk, liquid egg whites, vanilla and honey. Heat a skillet on medium heat. Spray oil on pan to prevent sticking. Using a 1/4 cup measuring cup, pour the pancake batter onto the heated skillet. Flip the pancakes once the edges begin to look dry. While the pancakes are cooking, microwave 1/2 cup frozen berries for 30 seconds. Serve two pancakes with 1/4 cup of the warm berries.
  • *When the berries are warmed, the fruit will be sitting in nutrient dense juice. This mixture is used in place of traditional syrup.

Nutrition Facts per Serving (2 pancakes per serving):  104 calories, 1g of fat, 1mg of cholesterol, 293mg sodium, 20g carbohydrates, 4 g fiber, 7g sugar and 6g protein.

Added bonus? They’re packed with calcium, selenium, manganese, riboflavin, phosphorus and fiber.

For more recipes that you may enjoy check out:

Our homemade apple butter (great pancake topper)

Our Tuscan Vegetable Chicken

 

For delicious and easy ways to help you eat healthfully, please check out our new book, The Nutrition Twins Veggie Cure! Click here to get it on Amazon Please let us know what you think of the recipes–we’ve got more than 100 yummy ones!!  Enjoy! 🙂

 

More photos from the recipe above:

 

Thank you to our fabulous intern Jillian O’Neil for sharing her delicious family recipe!

Be sure to also check out our Double-Chocolate Chip Pancake recipe for a special treat!

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

 

Skinny Pancakes
 
Nutrition Facts per Serving (2 pancakes per serving): 104 calories, 1g of fat, 1mg of cholesterol, 293mg sodium, 20g carbohydrates, 4 g fiber, 7g sugar and 6g protein.
Author:
Serves: 2
Ingredients
  • ¼ cup whole-wheat flour
  • 2.5 tbsp Liquid Egg Whites (we use
  • Eggland's Best
  • eggs because they are fresher than other eggs because they are delivered to stores more quickly)
  • ¼ tsp sugar
  • ½ tsp vanilla
  • 1 tsp baking powder
  • ½ tsp honey
  • ¼ tsp cinnamon
  • ⅓ cup skim milk
  • Oil in a spray container or cooking spray, if desired
Instructions
  1. In a medium bowl, mix together the whole-wheat flour, sugar, baking powder and cinnamon. Once thoroughly mixed, the wet ingredients can be stirred in: skim milk, liquid egg whites, vanilla and honey. Heat a skillet on medium heat. Spray oil on pan to prevent sticking. Using a ¼ cup measuring cup, pour the pancake batter onto the heated skillet. Flip the pancakes once the edges begin to look dry. While the pancakes are cooking, microwave ½ cup frozen berries for 30 seconds. Serve two pancakes with ¼ cup of the warm berries.
  2. *When the berries are warmed, the fruit will be sitting in nutrient dense juice. This mixture is used in place of traditional syrup.

Skinny French Toast

 

 

If you love a hearty, decadent-feeling breakfast but don’t want to be weighed down by a calorie-loaded meal, you’ll love this Skinny French Toast!  It uses skim milk and whole wheat bread and you can even include chia seeds, so it’s definitely healthier than your average French toast.  And for just 149 calories, you can’t go wrong.  Plus, the berries pack in the antioxidants and disease-fighting nutrients. Enjoy!

(Psst… looking for more lightened up recipes? Please feel free to search this site! And here are a few to try…

Skinny Potato Skins

Skinny Mash

Comfort Food Reinvented Apple Pie  

Microwave Peanut Butter Chocolate Chip Cookies )

 

French Toast

(2 servings)

Ingredients

  • 3 egg whites
  • ¼ cup skim milk
  • 1 tsp. cinnamon
  • 1 tsp. nutmeg
  • 1 tsp vanilla extract
  • 2 slices of Ezekiel bread (or another whole grain bread)
  • 1/2 cup of berries
  • 1 Tbsp. honey
  • 1 tsp. powdered sugar
  • 2 Tbsp. chia seeds (optional)

Directions

  • In a medium mixing bowl, blend egg whites, milk, cinnamon, nutmeg, and vanilla extract one slice at a time. Next, place the bread in the batter and let it soak for about 1 minute on each side. Once both sides are equally coated with a generous amount of batter, place the bread on a pre-heated nonstick skillet (coated with nonstick spray). Allow each side to cook on medium heat for about 3 minutes on each side or until golden brown.
  • After removing bread from the heat, place a ½ cup of berries on top and add a dash of powdered sugar and a drizzle of honey if you desire! Enjoy!

Nutrition Facts: Serves: 2, Serving Size: 1 piece of French Toast; Calories Per Serving: 149; Total Fat: 2g; Saturated Fat: 1g; Protein: 9g; Carbohydrate: 24g; Fiber: 5g; Sugar: 14g; Sodium: 182mg

Skinny French Toast
 
Author:
Serves: 2
Ingredients
  • 3 egg whites
  • ¼ cup skim milk
  • 1 tsp. cinnamon
  • 1 tsp. nutmeg
  • 1 tsp vanilla extract
  • 2 slices of Ezekiel bread (or another whole grain bread)
  • ½ cup of berries
  • 1 Tbsp. honey
  • 1 tsp. powdered sugar
  • 2 Tbsp. chia seeds (optional)
Instructions
  1. In a medium mixing bowl, blend egg whites, milk, cinnamon, nutmeg, and vanilla extract one slice at a time. Next, place the bread in the batter and let it soak for about 1 minute on each side. Once both sides are equally coated with a generous amount of batter, place the bread on a pre-heated nonstick skillet (coated with nonstick spray). Allow each side to cook on medium heat for about 3 minutes on each side or until golden brown.
  2. After removing bread from the heat, place a ½ cup of berries on top and add a dash of powdered sugar and a drizzle of honey if you desire! Enjoy!
Nutrition Information
Serving size: 1 piece of French Toast Calories: 149 Fat: 2 g Saturated fat: 1 g Carbohydrates: 24 g Sugar: 14 g Sodium: 182 mg Fiber: 5 g Protein: 9 g

French_Toast_cropped