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

 

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

 

 

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

 

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
  • 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