Main Meals

Salmon with Pineapple Salsa

 

By now you probably know that we are girls who love fish and seafood.  Lyssie is obsessed with sardines, to put it mildly (she could eat them at every meal and be happy as a clam.).  Tammy tends to think that it’s not only the taste that Lyssie loves and that they’re a great source of inflammation-fighting omega-3s, but she feels like we have a lot in common with the little guys since we’re small too –only 5-foot-2, and that’s on a good day. 😊

As registered dietitians, we’re always encouraging our clients to get more omega-3 fatty acids, and since we know that having them eat sardines at every meal may not fly, we’re always creating recipes that help them to get their omega-3s.  We created this salmon recipe for that very reason.  We love the combination of the sweet, crunchy salsa with the rich salmon.

Interested in more healthy salmon recipes?  Please feel free to search our site.  And here are a few to try:

DIY Brown Sushi Salmon Rolls

Soy Ginger Salmon

Buffalo Salmon

 

Omega-3s.

 You’ve heard you need ‘em.

 Wonder Why?  

 

Here’s what omega-3s can do:

  • help lower high triglycerides and reduce the risk of heart disease.
  • ease the pain or rheumatoid arthritis by fighting inflammation and reducing join pain and stiffness.
  • help to fight mild depression. Research has shown that people with low levels of omega-3’s have higher rates of depression.
  • Research shows promise in improving symptoms of asthma, ADHD, Alzheimer’s disease and dementia.
  • Pregnant? Don’t skip on omega-3’s
    • DHA, one of the critical omega-3 fatty acids found in fatty fish (EPA is the other one) is essential for brain and eye health of infants

 

While we’re throwing back salmon and sardines 😉 if they ain’t yo thang, you can always try these other great omega-3 sources:

  • Anchovies
  • Bluefish
  • Herring
  • Mackerel
  • Sturgeon
  • Lake trout
  • Tuna

However, before fishing for other ways to get your omega-3s with the options above, we think you should try this easy recipe and see if you love it like we do! 🙂

 

Salmon with Pineapple Salsa (We use wild salmon whenever we can—they contain more beneficial omega-3 fatty acids and they contain fewer contaminants as well.)

 Yield: 1 serving

Ingredients

4 oz salmon filet

1/2 tsp ground cumin

1 lime

1/4 cup diced pineapple

2 tbsp diced red onion

1 tbsp chopped cilantro

For serving ½ cup cooked brown rice, 1+ cups steamed veggies

 

Directions

Preheat oven to 375. Place the salmon filet on a foil-lined baking sheet. Sprinkle with the cumin and squeeze half of the lime over the top. Bake for about 10 minutes, until cooked through.

Meanwhile, mix together the juice of the other half of the lime with the pineapple, red onion, and cilantro.

When the salmon is done, top it with the salsa and serve alongside brown rice and veggies.

 

Nutrition facts per serving (salmon + salsa with ½ cup brown rice): 347 calories, 9 grams fat, 1 gram saturated fat, 50 grams sodium, 44 grams carbohydrate, 4 grams fiber, 27 grams protein.

Enjoy!

 

Nutrition facts per serving (without brown rice – just salmon and salsa): 197 calories, 7.5 grams fat, 1 gram saturated fat, 50 grams sodium, 9.5 grams carbohydrate, 1 gram fiber, 23 grams protein

Salmon with Pineapple Salsa
 
Nutrition facts per serving (salmon + salsa with ½ cup brown rice): 347 calories, 9 grams fat, 1 gram saturated fat, 50 grams sodium, 44 grams carbohydrate, 4 grams fiber, 27 grams protein.
Author:
Serves: 1
Ingredients
  • 4 oz salmon filet
  • ½ tsp ground cumin
  • 1 lime
  • ¼ cup diced pineapple
  • 2 tbsp diced red onion
  • 1 tbsp chopped cilantro
  • For serving
  • ½ cup cooked brown rice, 1+ cups steamed veggies
Instructions
  1. Preheat oven to 375. Place the salmon filet on a foil-lined baking sheet. Sprinkle with the cumin and squeeze half of the lime over the top. Bake for about 10 minutes, until cooked through.
  2. Meanwhile, mix together the juice of the other half of the lime with the pineapple, red onion, and cilantro.
  3. When the salmon is done, top it with the salsa and serve alongside brown rice and veggies.

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:

Save

Save

Save

Save

 

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.

Save

Save

Save

Citrus & Avocado Salad

When we were growing up, our health-conscious mom gave us some form of citrus fruit nearly every day, especially in the winter, since that’s when citrus is in season and when she thought we could use an additional boost of vitamin C to keep the cold and flu away.  Often she’d serve half a grapefruit at breakfast and we’d scoop out each section of the inside with a spoon.  If she didn’t serve us citrus fruit at lunch or breakfast, our mom would surely add it to our nightly appetizer salad. 🙂 As much as we appreciated all the healthy food she fed us as kids, now as registered dietitians we truly appreciate it!  We’re always whipping up dishes inspired by our Mom, and this Citrus and Avocado Salad is no exception.  Rock on Mom! 🙂

 

Looking for more healthy salad recipes? Here are a few to try!

Crunchy Zesty Cucumber Cantaloup

Watermelon Mint Detox Salad

Veggie Bean Salad with Dijon Vinaigrette 

Spinach Berry Balsamic Glazed Chicken Salad with Raspberry Chia Vinaigrette

Whether the middle of summer or the thick of winter, what better than a bright citrus filled salad to brighten your day, while flooding your body with immune boosting vitamin C?   The sweet citrus fruit paired with the creamy avocado adds the perfect balance of sweet flavor with the creamy texture from the avocado, whose good-for-you-fat acts as a nutrient booster and enhances the absorption of fat soluble vitamins like carotenoids in citrus fruit.   Pair this salad with grilled chicken or fish for a delish lunch or dinner!  One of the best parts about this salad?  Use whatever citrus fruit you have in the house—or choose your favorite—or combine them all!

Makes 4 servings

Ingredients

Salad

3  citrus fruit*

1/2 avocado

2 cups of lettuce, chopped**

*use your favorite; try something new—any sweet citrus fruit will work. We used blood orange, tangelo, clementines (or mandarins).

**we used a mix of spring greens and romaine this time, but we think butter lettuce would be a nice addition.

Dressing

1/4 cup fresh squeezed orange juice*

1 1/2 TBSP extra virgin olive oil

1 large garlic clove, finely minced or grated

a pinch of both salt & pepper

*we used fresh squeezed navel orange juice (we originally bought every variety of citrus we could find 😉 so we figured we’d use fresh squeezed, bottled 100% orange juice works as well)

Directions

  1. First, prepare the dressing to give your ingredients time to mingle before pouring over the salad. Start by  mixing all of the dressing ingredients together in a small jar or dressing container and shake well. Set aside.
  1. Slice citrus and remove the peels and as much of the pith as possible. We sliced from the top down into thin slices. Once the peel is removed, gently pull the slices apart to make them bite size.
  1. Dice the avocado.
  1. Assemble the salad, and then divide into 4 equal portions.
  1. Drizzle a tablespoon of dressing over one serving and enjoy!

Serve with a side of your favorite fish, chicken or bean dish for a delish lunch or dinner!

89 Calories, 4g carbs, 1 g fat, 2g protein, 3 mg sodium, 3 g fiber

Citrus & Avocado Salad
 
Author:
Ingredients
  • 3 sections of citrus fruit*
  • ½ avocado
  • 2 cups of lettuce, chopped**
  • ¼ cup fresh squeezed orange juice***
  • 1½ TBSP extra virgin olive oil
  • 1 large garlic clove, finely minced or grated
  • a pinch of both salt & pepper
Instructions
  1. First, prepare the dressing to give your ingredients time to mingle before pouring over the salad. Start by mixing all of the dressing ingredients together in a small jar or dressing container and shake well. Set aside.
  2. Slice citrus and remove the peels and as much of the pith as possible. We sliced from the top down into thin slices. Once the peel is removed, gently pull the slices apart to make them bite size.
  3. Dice the avocado.
  4. Assemble the salad, and then divide into 4 equal portions.
  5. Drizzle a tablespoon of dressing over one serving and enjoy!
Notes
*use your favorite; try something new—any sweet citrus fruit will work. We used blood orange, tangelo, clementines (or mandarins).
**we used a mix of spring greens and romaine this time, but we think butter lettuce would be a nice addition.
***we used fresh squeezed navel orange juice (we originally bought every variety of citrus we could find 😉 so we figured we’d use fresh squeezed, bottled 100% orange juice works as well)
Nutrition Information
Serving size: 4 Calories: 89 Fat: 4g Saturated fat: 1g Sodium: 3mg Fiber: 3g Protein: 2g

Sweet Potato Nachos

A calorie bomb of greasy chips smothered in cheese …not exactly what you’d expect to get from these veggie loving, registered dietitians and personal trainer twin sisters (who just happen to have a sweet tooth), now is it? Thank goodness, you’re (partially 😉 ) right about that. While this may taste like the real deal, this is the souped- up, caloried-down version! You know, more like some of our dishes that watch your waistline but that tantalize the more naughty side of your taste buds like our Smoked Paprika ChipsGuilt-free Kale ChipsSpicy Carrot Fries, and our Skinny Zucchini Fries… And now these yummy nachos nibblers!

 

Are you ready for a cozy comfort food that makes an ideal savory and crunchy lunch (or dinner) and that will keep you satisfied for hours? Then say hello to hot hints of savory chicken and beans and soft hints of sweet peas and scrumptious, crunchy sweet potato chips.

 

Here’s what makes this skinny comfort food work its’ magic:

 

  • Rather than traditional nachos that rack in the calories and bloating-sodium with their fried chips, these nibblers get their crunch from crispy baked sweet potato chips.

 

  • Sweet potatoes provide the quality carbs that your brain craves—this feels so indulgent but in just 4-4.5 ounces 328 calories, the comfort-food carb craving is met with bloat-busting magnesium, potassium and filling fiber. Plus, you get anti-aging, skin protecting beta-carotene!
  • Instead of gobs of greasy cheese, this skinny-cho (you read that right—“skin- nacho!” ;)) uses reduced fat cheese and a surprising creamy twist, from the peas. This works magic on your creamy-texture craving taste buds and on your waistline.

 

  • Adios fatty beef, hola savory chicken for lean protein that keeps you feeling full for hours.

 

  • Beans –rather than refried, these skip the added fat and keep the creamy texture, staying lean and filling!

 

Plus, these nachos actually work to fight off a muffin-top! Here’s how:

 

  • One plate regular nachos = More than 650 calories, one plate of these bad boys is only 328 calories.

 

  • Fewer calories IN = Less fat ON the body

Buh-bye unsightly gut bulges! Packed with fiber to flush waste and toxins out of the colon:

 

  • No constipation= flatter tummy

 

  • Less tummy poof: Hello magical bloat-busting combo of magnesium and potassium! Plus, they’re low in sodium to keep bloat at bay, flat belly ahoy!

Traditional nachos are loaded with belt-bursting sodium and an entire plate would set you back at least 2400mg, OURS SAVE YOU 2000 mg even if you eat the whole plate!

 

 

Savory Sweet Potato Nachos

 

This cozy comfort food is so healthy and filling you can make it your main meal! Or simply take this healthy spin on a fan favorite and serve it for guests!

 

Makes 3 Servings (entree sized)

Ingredients

3 large sweet potatoes

½ cup black beans

½ cup frozen peas

½ cup shredded chicken breast (or canned chicken)

¼ cup shredded cheddar cheese, reduced fat

 

Directions

  1. Preheat oven to 325 degrees F.
  2. Rinse sweet and thoroughly clean potatoes and thinly slice (about 3 mm thick). This is most easily done using a paring knife and working slowly, and of course carefully!
  3. Cover a baking sheet with aluminum foil and place potato slices on the baking sheet to make a nice even layer of slices (it doesn’t have to be neat just even!). The potatoes can be overlapping and it doesn’t necessarily need to be one potato per layer! Place potatoes in oven.
  4. While potatoes are baking, prepare frozen peas as directed on bag, drain and rinse black beans, and pull apart and shred chicken breast OR drain and pull apart canned chicken.
  5. After about 20 minutes, take potatoes out and flip the chips (they should be a little crispy on the side that was facing up and soft and warm on the bottom). Bake for another 15-20 min.
  6. After the potatoes are baked and crispy on both sides, take them out of the oven, place them on a plate and top with peas, black beans, chicken, and cheese. Enjoy this scrumptious meal for lunch, for dinner or with friends! It serves 3!

 

Nutrition Facts for 1 serving

Calories: 328, carbs: 47.3g, fat: 6.3g, saturated fat: 2g, protein: 23.5g, sodium: 479.5mg, fiber: 9.8g

Sweet Potato Nachos
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Lunch/Dinner
Serves: 3 4 oz. servings
Ingredients
  • 3 large sweet potatoes
  • ½ cup black beans
  • ½ cup frozen peas
  • ½ cup shredded chicken breast (or canned chicken)
  • ¼ cup shredded cheddar cheese, reduced fat
Instructions
  1. Preheat oven to 325 degrees F.
  2. Rinse sweet and thoroughly clean potatoes and thinly slice (about 3 mm thick). This is most easily done using a paring knife and working slowly, and of course carefully!
  3. Cover a baking sheet with aluminum foil and place potato slices on the baking sheet to make a nice even layer of slices (it doesn’t have to be neat just even!). The potatoes can be overlapping and it doesn't necessarily need to be one potato per layer! Place potatoes in oven.
  4. While potatoes are baking, prepare frozen peas as directed on bag, drain and rinse black beans, and pull apart and shred chicken breast OR drain and pull apart canned chicken.
  5. After about 20 minutes, take potatoes out and flip the chips (they should be a little crispy on the side that was facing up and soft and warm on the bottom). Bake for another 15-20 min.
  6. After the potatoes are baked and crispy on both sides, take them out of the oven, place them on a plate and top with peas, black beans, chicken, and cheese. Enjoy this scrumptious meal for lunch, for dinner or with friends! It serves 3!
Nutrition Information
Serving size: 4 oz Calories: 328 Fat: 6.3g Saturated fat: 2g Carbohydrates: 47.3g Sodium: 479.5mg Fiber: 9.8g Protein: 23.5g

 

 

Save

Save

Save

Pomegranate Green Goddess Smoothie

What’s the number one question you’ve been asking us about smoothies?

You wanna know how to seamlessly get veggies into smoothies when you’ve been dabbling with fruits, seeds, almond milk, etc.

As registered dietitians, and authors of our most recent book, The Nutrition Twins Veggie Cure, you can imagine how excited we are that you’re ready to dive in to the good stuff! Yes, veggies! Greens, specifically, are the number one food you can eat regularly to improve your health. And we’ve got some easy breakfast-friendly ways to help you to start your day off right–on the green foot! 😉

 

Pomegranate Green Goddess Smoothie

pomegranate_green_goddess_smoothie_crop_small

We’ve got some great news if you’re a bit fearful that your greens will overpower your smoothie… many greens become undetectable (like a chameleon!) when combined in a smoothie and they take just seconds to transform. Here are some tips for making the most of your smoothies and easy at-home ways to get your nutrients.
Create your green smoothie by following these green smoothie basics and then blend! 🙂 (If you simply want to try a green smoothie recipe that’s tried, true and delicious, try this Pomegranate Green Goddess Smoothie (recipe and how it does your-body-good below)!  You’ll also find many on our site, just search smoothie, or green drink, etc.  And we suggest some at the bottom of this blog!

 

Here’s the formula for making a delicious, green smoothie and how we created this Pomegranate Green Goddess Smoothie:

 

1.  Begin with your greens: In general, a few large fistfuls (about 2 cups) will do the trick. Spinach is one the mildest of the greens and is barely detectable, but all greens from kale, to romaine, and even parsley and mint are fabulous additions. Experiment and see what you like best. (In this smoothie, we started with 1 packed cup of spinach, which is similar to two fistfuls)

 

*** If you’re worried about your greens spoiling, check out our awesome solution for your busy mornings.

 

Kale_spinach_smoothie_cubes_stacked_smLOGO

 

Kale_spinach_smoothie_cubes_sm_logo

 

2. Toss in some fruit: Hello natural sweetness, fiber and phytonutrients for even more of a beneficial boost to your morning. (We often go for frozen fruits because they make the smoothie more refreshing and “dessert-like”.  Plus, they don’t spoil!)

  • In this recipe we use POM 100% Pomegranate Juice which adds a polyphenol and potassium punch with no added sugars, no artificial colors or flavors and no cheap filler juices. There’s the juice of 4 whole-pressed pomegranates in 16 ounces and its flavor is a little sweet and a little tart, which makes this smoothie so insanely delicious!
  • We also added frozen pineapple chunks (not frozen is fine) –you get a lot of sweetness with just a few pieces and we added some green grapes.  Note:  If you’re watching your calorie intake, the key is to keep the fruit portions in check (about half the portion or less, compared to the green).

 

darlingdownsouth13. Add your protein/ “satiety factor” (If you skip this, you’ll need to eat a source of protein with your smoothie to keep you powered, satiated and to provide for longer lasting energy). This Pomegranate Green Goodness Smoothie is so good as is, simply have some scrambled eggs with veggies or a nonfat Greek yogurt on the side. Other great protein options? Nuts or nut butters, hemp seeds or a scoop of protein powder. One to two tablespoons of a nut or seed add nutrients and healthy fat—but stick to just that portion (about 6-8 nuts), as the calories from nuts add up quickly and could cause your smoothie to contain a lot more calories than you bargained for.

 

4. Pour in liquid: Add ½ to 1 cup of either water, unsweetened nut milk or coconut water to make your smoothie. Unsweetened vanilla almond milk adds a nice flavor perk. (In this smoothie we need less water and simply add some ice cubes as we get fluid from the delicious POM 100% Pomegranate Juice.)

 

5. Ready to get fancy? The sky is the limit! Try adding grated ginger (a personal favorite of ours!) or spices like cinnamon and turmeric (this one has quite a bitter kick that will give you a real charge to start your day!) We couldn’t resist the ginger in this recipe!

Ginger_1teaspoon_ginger_lemon-detox

 

Pomegranate Green Goodness Smoothie

This delicious recipe contains nothing but fruits and veggies. POM 100% Pomegranate Juice, spinach, pineapple, and green grapes are blended with fresh ginger to make a zesty morning smoothie that fills you up. Pair this delicious day starter with scrambled eggs with veggies or with a nonfat Greek yogurt for protein.

 

Makes 1 serving

Work time: 5 min

Total time: 5 min

Ingredients:

½ cup POM 100% Pomegranate Juice

½ cup green grapes

½ cup pineapple pieces

1 cup packed spinach

1 inch fresh ginger, peeled

4 ice cubes

 

Directions:

In a blender, combine all the ingredients. Blend until smooth.

Nutrition Facts Per Smoothie: 167 calories, 40 g carbohydrate, 0 g fat, 2 g protein, 3 g fiber, 22 mg sodium

Bonuses:  162% Daily Value vitamin A, 111% DV Vitamin C, 11% DV calcium, 17% DV Iron

pom_green_goddess_smoothie_bottleThe Nutrition Twins work with POM Wonderful 100% Pomegranate juice to help people to enjoy it’s delicious flavor, get more nutrients in their day without any added sugar or artificial flavors. 

 

And here are a few more smoothies to try:

 

 

Pomegranate Green Goddess Smoothie
 
Author:
Serves: 1
Ingredients
  • ½ cup POM 100% Pomegranate Juice
  • ½ cup green grapes
  • ½ cup pineapple pieces
  • 1 cup packed spinach
  • 1 inch fresh ginger, peeled
  • 4 ice cubes
Instructions
  1. In a blender, combine all the ingredients. Blend until smooth.
  2. Nutrition Facts Per Smoothie: 167 calories, 40 g carbohydrate, 0 g fat, 2 g protein, 3 g fiber, 22 mg sodium
  3. Bonuses:  162% Daily Value vitamin A, 111% DV Vitamin C, 11% DV calcium, 17% DV Iron

 

Smoothie Photo and Recipe credit: POM Wonderful.

Eat More to Weigh Less, Really!

If you’re like most of our clients, you’re looking for something you can eat when you’re hungry that won’t cause you to gain weight.  The answer, surprisingly, is something that you can and should eat all of the time.  It’s true; there actually is something that if you eat more of it, it can assist in your weight loss efforts!

 

Veggies!  You may realize that you need more veggies but tend to leave them out of your meals; you’re not alone!  This is one of the most common struggles of health-minded people!  You simply need a little help or encouragement to actually get them!  Once we show our clients how easily vegetables can be deliciously incorporated into their lives, they start to bump up their intake!

 

Check out our 3 Top Reasons you’ll wanna get your veggies:

 

Veggie Bonus #1: Fill up on veggies and you’ll have less room in your stomach for the heavy stuff and you’ll lose weight!

 

Veggie Bonus #2 (a.k.a. our constipation & flat-belly cure): The high water and fiber content of the veggies flushes bloat and waste and brings on a flat belly—oh yeah!

 

Veggie Bonus #3 (a.k.a. our bloat-be-gone cure!): The high water and potassium combination in veggies helps to flush out salt and the extra water and bloat that it holds with it for a flatter belly!

 

The key is to keep the non-starchy veggies (nearly all veggies with the exception of peas, potatoes and corn) low in calories (by avoiding adding sauces or oil) and then you can simply mix steamed veggies into your meal and eat less of the waist-puffing stuff!  This means your plate will be just as full, but there will be less room for the higher-calorie fare and you’ll fill up on lower calorie, veggies! And when you’re hungry, fill up on veggies.  You’ll get more nutrients that keep you healthy and prevent disease and constipation while helping you to eat less of the heavy stuff and lose weight!

 

Check out our top ways to do it below:

Easy Peasy Brussel Sprouts

seasoned brussels sprouts with logo

  • Before any meal or cocktail party, have a Veggie Pre-Meal™ with a cup of tea. The Veggie Pre-Meal™ is one-and-a-half to two cups of steamed veggies. (See below for ideas and keep foods such as these Easy Peasy Brussel Sprouts on hand). You’ll be in better control around high calorie foods and won’t be overly hungry. It will be easier to resist eating too many of the foods that pack on the pounds because you’ll already be satisfied.
  • At lunch and dinner order (or microwave from frozen at home, if short on time) a side of steamed veggies without added butter or oil. Simply mix them right into whatever dish you’re eating and you’ll add great texture, flavor and color to your meal and the veggies will pick up the flavor from the sauce in the meal.
  • Use our Red, Green and Orange rule to include one red, green or orange vegetable or fruit in every meal. When you concentrate on getting one of these colors at each meal, you won’t forget. Vegetables are an excellent source of disease-fighting nutrients and are high in fiber and low in calories, and great for helping maintain a healthy weight and fighting aging.

 

Colorful_detox_saladColorful Veggie Detox Salad

  • Make/ order omelets, sandwiches, pizzas, wraps and burritos with veggies added
  • Chinese chicken and rice? Pasta and chicken? Mac ‘n cheese? You end up eating less of the heavy stuff and fill your stomach with the lower calorie, fiber-and nutrient packed veggies. Added bonus: If you’re a fan of large helpings you can bag a third of the meal for later and mix the veggies right in the portion you have; you’ll fill your stomach with nutrients and fiber but with fewer calories. This way you won’t feel cheated or deprived because your meal won’t appear smaller, only your waistline will!
  • Use nori or lettuce for traditional sandwiches or wraps rather than carb-rich bread.
  • Eat your rice and other grain-based meals/ snacks by putting them in cups made with veggies-like scooped out tomatoes and bell peppers, zucchini and cucumber boats—these are delicious shells for the dish and help to keep the carb portion in check.
  • Make dips, spreads and salsas with veggies—veggie based dips like these below can double as sauces for grains and meats and are perfect for dipping veggies in.

 

  • If you still feel hungry after eating –or like munching–eat non-starchy vegetables (all vegetables with the exception of peas, potatoes and corn).
    • Go for them raw or steamed with spices, lemon, or flavored vinegars. You can even try our ultra low-calorie recipes like our Easy Crunchy Braised Cabbage, Colorful Detox Salad, Caramelized Cauliflower with Olive Oil & Lemon Juice, Spicy “Fried” Broccoli, and more! As an alternative, try the Kale Recharge Smoothie.
    • Be sure to avoid options that are cooked in butter or any other calorie-loaded item (like many sauces are)—and even in oil (100 calories per little tablespoon!), as they may thwart your weight-loss efforts and defeat the purpose of low-calorie veggies.
    • For dressing options, consider trying this Raspberry Vinaigrette or this Creamy Avocado Yogurt Dressing (stick to the suggested serving sizes) or consider putting your salad dressing in a spray bottle to spritz your dressing on your veggies and disperse the flavor with minimal calories.
    • Try to eat some raw veggies, as current research has shown that a special protein, glutathione, is found in raw veggies and clings to toxins, helping drag them out of the body. For example, enjoy some fresh carrots and sliced bell pepper with hummus!
    • Try these Roasted Detoxifying Veggies!
    • Defrost frozen veggies in the fridge during the day. When you get home, make a quick cold salad by mixing the veggies with one of the dressing options mentioned above or toss them right into a hot meal, as they’ll already be “cooked” and you’ll simply warm them up!

Spicy_fried_broccoli_logo

Spicy “Fried” Broccoli

Save

Save

Save