Main Meals

7 Hacks to Make Healthy Eating a Cinch

We’re suckers for a quick-fix.  Not the kind you may be thinking (no fad diets here!), rather if something saves us time, we can’t wait to give it a whirl.  And if it’s healthy and makes us more efficient, we’re all over it! J   As registered dietitians and girls who spend a lot of time in the kitchen, we’ve done our share of experimenting so you don’t have to—and today we’re sharing our 7 healthy eating hacks –a.k.a., tricks to make healthy eating easier & faster!

1. Frozen Vegetables: Yup! You knew as authors of The Veggie Cure, a veggie hack had to take the #1 spot for us! 🙂

 

Frozen vegetables are just as healthy as fresh ones. In fact, in some instances, frozen are even healthier. Frozen vegetables are picked and frozen immediately, nutrients intact. Fresh vegetables may lose nutrients during shipping and storage or when on store shelves as nutrients are lost when vegetables are exposed to light, heat and air. You’ll notice that several of our recipes call for frozen vegetables. This not only ensures nutrient retention, but it also helps to make meals quick and easy to prepare. You can keep frozen vegetables in your freezer for months (nearly up to a year!) so you never have to worry about not having vegetables if your fresh ones go bad. They’re already cleaned and cut, so you can even defrost them in the fridge during the day before using them at night, toss them in a tomato sauce, soup, casserole or whatever you’re cooking and it’s ready to go in minutes!

This hack is for you if you:
• Often find veggies spoiled in your fridge
• Don’t find the time to wash, chop or prepare veggies
• Find a lot of excuses for not eating veggies 😉
Spicy Fried Broccoli
Orange Banan-apple Smoothie

INSIDER SCOOP: If you’ve tried a frozen veggie in the past and didn’t like it, try a different brand. We’ve noticed a huge difference between brands when it comes to flavor and quality!

 

2. Spray bottle: We use these for everything!

 

 

As registered dietitians we’ve witnessed that one of the healthiest foods has also resulted in the accumulation of unwanted pounds. Olive oil. Just a tablespoon (of any oil) has 120 calories. That’s a little less than 1/10 of the total calories many women should get in an entire day if they’d like to drop a few pounds—and that’s before even eating! It’s easy to pour several tablespoons of oil onto your salad. That’s why we suggest putting your oil in a spray bottle. This will disperse the oil, so you can use a lot less. You still get the flavor and texture while sparing your waist, hips and thighs. Also use a spray bottle for any of your favorite dressings—save time by spritzing oils and dressings rather than trying to mix to disperse the flavor.

This hack is especially for you if you’d like to lose some body fat and:
• Enjoy dressings and condiments
• Cook with oil or butter
Try it with this recipe: Parmesan Eggs in a Bell Pepper Ring
And these Hummus Stuffed Jalapeno Poppers 

 

3. Lemons: Make your kitchen a lemon-palooza!  

A squirt of lemon replaces bloat-causing salt in recipes (we learned this from some well-known chefs), adds immune boosting vitamin C and helps cut down on clean-up. Spritz lemon over a meal rather than using salt for seasoning and place lemon slices under fish for cooking—it prevents fish from sticking to the pan (i.e. bye-bye long clean up time!) and it adds delicious flavor without calories- so you don’t need calorie loaded-sauces or salad dressings. Place wedges in water and you’ll drink more and stay hydrated—and eat less. Many people think they’re hungry and they’re actually thirsty!

This hack is your jam if:
• You add salt, dressings and sauces to your food and want to be less puffy or want to lower your blood pressure.
• Need a little encouragement to drink more water.
• Don’t cook fish enough because of the clean-up.
• Lemon-ginger detox drink
Colorful Detox Salad

 

4. Frozen fruit: As girls with a mega-sweet tooth and who are also no stranger to moldy berries in the fridge the same day we’ve brought them home, these have saved us from falling under sugar’s spoon (sword! ;)). Similarly to frozen veggies, frozen fruits are a delicious, easy way to get antioxidants, fiber, vitamins and minerals without worrying about produce spoiling—plus, they’re an amazing alternative to added sugar.
Simply blend in smoothies, toss on yogurt, oatmeal, cereal or hot chocolate—and allow frozen sweet to add natural sweetness to foods rather than buying sweetened items.

This hack is for you if:
• You like fruit but tend not to eat it.
• Add sugar to (or buy pre-sweetened) cereal, yogurt, oatmeal and smoothies.
• Make smoothies (frozen fruit makes them like a milkshake and no washing or chopping is required).
Skinny DIY Strawberry Mint Ice Cream
Blueberry Banana Smoothie

 

5. Sheet pans: These rimmed baking sheets make healthy ‘meals in a jiffy’ a reality. A sheet pan is so simple, yet brilliant since it allows you the convenience having a meal in 30 minutes by just tossing healthy items on it and popping it in the oven. Clean-up? Just one sheet– that you can always line with foil or parchment paper—that makes cleaning the pan nearly non-existent. Try this on your sheet pan: Toss vVeggies or a veggie blend, fish and a spritz of olive oil, garlic and lemon. Keep your “meal-in-minutes” creative by simply mixing and matching different veggies, spices and proteins to keep your taste buds tantalized. You don’t need rich sauces or loads of oil and the short cooking time minimizes nutrient losses.

This hack is your hot pan if you:
• Want to make healthy meals but don’t want to slave over the stove
• Prefer meals with simple preparation
• Would eat more veggies if they were roasted
• Want a hands-off dinner (and fast!) and to create a meal all on one pan!
• Try this recipe: Sheet Pan Roasted Salmon with Kale & Golden Beets

 

6. Lyssie’s pick: A swivel grater. Lyssie: In under a minute, I can completely boost the flavor and health of what I’m eating. I grate a bit of ginger or turmeric over the top of a meal for awesome flavor and anti-inflammatory benefits without fat, salt or calories. And I’ll also grate beets, turnips or carrots over a salad for extra crunch and flavor. This takes moments with a good quality grater. I love the OXO one—and you can get it for under $10!

Try this: Ginger Mint Turmeric Green Tea Flat-Belly “Detox”

 

7. Tammy’s pick Tammy: An orange peeler. Tammy: This is my new fave find! One of my daughter’s, Summer, requests an orange in her lunch every day. I was peeling it by making incisions with a knife, until I found this inexpensive little life-changing number on amazon—the orange peeler! I can literally peel an orange in 15 seconds and there’s NO mess. And for just over $4 for 6 of them, you really can’t go wrong!

Sheet Pan Roasted Salmon with Kale and Golden Beets

We especially love the New Year! Why you ask? As registered dietitians and gals who love our veggies (and yes, our sweets too! 🙂 ), we find that our clients- and most of you- are working to get more veggies in your life and you come to us asking for help to make your goal a reality. Yahoo! This is like Christmas all over again for us, but in January! No need to ask these veggie-obsessed twins twice! 😉 We live for sharing easy, delicious ways to get more of ‘em!  We witness the power of veggies on a daily basis–they help to get (and keep) waistlines trim while packing in nutrients and disease-fighting antioxidants, anti-inflammatories and fiber, keeping your digestive tract healthy and promoting a flat-belly by flushing out waste from the colon.

 

 

 

If you’re goal is weight-loss and a flat belly say hello to your secret weapon… veggies (oh yeah!).  They fill you up with so few calories and crowd out more calorie-dense items, making weight loss much easier! And we’re always encouraging our clients to get as many as they can, at every meal. When it comes to getting or staying healthy and fighting diseases including cancer, heart disease and diabetes and helping your skin to look its’ best, veggies are a powerhouse (after all, that’s what compelled us to write our latest book,  The Nutrition Twins’ Veggie Cure!—so that we could help everyone find easy solutions to get more veggies in their life!).

 

 

Our clients tell us that even when they’re working hard to eat veggies, one of their biggest struggles is finding time to wash and prep them when they’re tired or in a hurry or don’t have time or energy on a busy weeknight…

SCORE!! An awesome solution…

 

So when Mann’s reached out with us to work with them and spread the word about their new Veggie Slaw Blends, we jumped at the opportunity. We mean really, is there anything better than delicious, ready-to-go, crisp and crunchy nutrient-packed veggies blends that you can simply throw in a salad, burrito, wrap, or include in any meal you’re making? We don’t think so! 😉 As Mann’s says “We created the perfect veggie blends so that you don’t have to” and boy, they weren’t kidding! It’s so nice to have the veggie combos prepared and ready and Mann’s has several different blends! Honestly, we didn’t know which variety to start creating with since they all are so delicious, but we went for the Kale Beet Blend first – and that’s how we created this Sheet Pan Roasted Salmon with Kale and Golden Beets. We’re super excited to share it with you and can’t wait for you to make veggie your resolution a reality.

Brace yourself…This meal is about to be your new bestie. The sweet roasted Kale Beet Blend is addictive and knowing you can toss this all in one pan and have an insanely delicious, satisfying and filling meal in less than 15 minutes is awesome! You may want to make it every night. Don’t let us stop you! 🙂

 

 

One Pan Roasted Salmon & Kale Beet Slaw

This super fast and easy weeknight dinner is a bursting with flavor. Toss everything in a sheet pan and in less than 15 minutes, dinner is served! Enjoy it with a side (about ½ cup) of brown rice.

Makes 2 servings

Ingredients:
1 8-oz bag Mann’s Kale Beet Blend
1 teaspoon olive oil
2 cloves garlic, crushed or minced
2 4-oz salmon filets
Juice of half a lemon
Dash of salt and pepper

Directions:
1. Preheat oven to 400°F. Line a sheet pan with foil.
2. Spread the Kale Beet Blend onto the sheet pan and add the olive oil and garlic. Toss to coat, then spread into a single layer, clearing two holes for the salmon filets.
3. Place the salmon filets on the sheet pan and squeeze the lemon juice over them.
4. Sprinkle the whole pan with a dash of salt and pepper, then bake for 12 minutes, until the salmon is cooked through.

5. Serve with a side of brown rice.
6. Enjoy!

Nutrition info per serving:
241 calories, 9.5 g fat, 1.4 g sat fat, 157.5 mg sodium, 12.5 g carbs, 5.4 g fiber, 2 g sugar, 26.3 g protein

Nutrition info per serving including ½ cup of brown rice:

305 calories, 11.5 g fat, 1.4 g sat fat, 157.5 mg sodium, 28 g carbs, 7.5 g fiber, 2 g sugar, 28.3 g protein

One Pan Roasted Salmon and Kale Beet Slaw
 
Author:
Recipe type: Easy Dinner or lunch
Serves: 2
Ingredients
  • 1 8-oz bag Mann’s Kale Beet Blend
  • 1 teaspoon olive oil
  • 2 cloves garlic, crushed or minced
  • 2 4-oz salmon filets
  • Juice of half a lemon
  • Dash of salt and pepper
Instructions
  1. Preheat oven to 400°F. Line a sheet pan with foil.
  2. Spread the Kale Beet Blend onto the sheet pan and add the olive oil and garlic. Toss to coat, then spread into a single layer, clearing two holes for the salmon filets.
  3. Place the salmon filets on the sheet pan and squeeze the lemon juice over them.
  4. Sprinkle the whole pan with a dash of salt and pepper, then bake for 12 minutes, until the salmon is cooked through.
  5. Serve with a side of brown rice.
  6. Enjoy!
  7. Nutrition info per serving:
  8. calories, 9.5 g fat, 1.4 g sat fat, 157.5 mg sodium, 12.5 g carbs, 5.4 g fiber, 2 g sugar, 26.3 g protein
  9. Nutrition info per serving including ½ cup of brown rice:
  10. calories, 11.5 g fat, 1.4 g sat fat, 157.5 mg sodium, 28 g carbs, 7.5 g fiber, 2 g sugar, 28.3 g protein

Spicy Shrimp Diablo

Woohoo!  A package arrived for each of these veggie-loving twins containing ingredients that were super-fresh, pre-measured and ready to whip into a delicious meal! And these registered dietitian nutritionists and personal trainers we’re pretty psyched about the nutritional value to boot!

Sure, we’re obsessed with cooking our own creations of our veggie-packed meals that include good tasty flavors like ginger, turmeric and lemon—but there’s nothing like whipping up something new without even shopping for the ingredients—and knowing they’re fresh.  Chef’d, an awesome meal delivery system (stay tuned-we’ll be teaming up with California prunes and making some yummy creations for Chef’d—and we’re super excited about it and we feel honored, especially after sampling some of their meals and seeing how fresh and delicious they are!) sent us their awesome Spicy Shrimp Diablo.

Growing up, shrimp wasn’t something that our mom cooked very often, in fact, we typically only ate it at parties and celebrations, so to this day, eating shrimp always feels festive and like a treat. Plus, this felt like an extra special treat since the meal was delivered with pre-portioned ingredients (as all of Chef’d meals are), so it was so easy to make.  In fact, it was so easy and delicious that it inspired us to create a simple shrimp dish based on theirs!  So we’re so excited to share our Spicy Shrimp Diablo with you!

 

A few other recipes you may enjoy:

Lime Shrimp with Coconut Rice

Pasta with Shrimp, Asparagus, Tomatoes and Herbs

Surf & Turf Tostadas,

Mediterranean Fish Tacos

Shrimp Cocktail Shooters

If you’re a fan of plump shrimp simmered in a spicy tomato sauce with some veggies, you’ll appreciate this as much as we do!  While some versions of this meal are loaded with fat and calories from butter and cream, not ours!

Spicy Shrimp Diablo

This scrumptious and satisfying meal is only 260 calories with 31 grams of protein and 6 g fiber.  If you’d to add a wholesome, fiber-filled carbohydrate, serve each portion over a half cup cooked whole-grain pasta. The entire meal will be only 360 calories.

Serves 2

Ingredients:

1 tsp butter

1 can, 14 ounces diced tomatoes

2 medium stalks celery (7-1/2 – 8” long)

1/2 jalapeño pepper, cut into ¼ inch pieces

8 ounces crimini mushrooms

1 large green bell pepper

small bunch basil—about ¾-1 cup, loosely packed

Small bunch fresh thyme

8 ounces large shrimp (about 14 shrimp)

Lemon

2 tbsp. Whipping Cream

6 ounce baby spinach

¼ teaspoon salt

¼ teaspoon pepper

 

Directions:

  1. Cut the celery stalks into 1/4 inch diced pieces set aside. Then remove the stems from the green bell pepper and cut in half; remove the pith and seeds. Dice the pepper into ¼- inch pieces. Set aside. Remove the stems from the mushrooms and throw away. Slice the mushrooms into ¼-inch pieces, set aside.
  2. Take the thyme and basil leaves off the stems, discard the stems and chop the leaves (roughly chop the basil leaves) and set aside.
  3. Using paper towels, pat the shrimp to dry them. Set aside.
  4. Using a large skillet, add 1 teaspoon butter and heat over medium – high heat. Once butter melts, add celery and green bell pepper and sauté for about 3-1/2 minutes or until soft.
  5. Add ¼ cup water, the mushrooms and one-half the can of diced tomatoes and lower the heat to medium. Simmer for about 5 minutes or until the sauce starts to slightly thicken.
  6. Add the shrimp, lemon juice, the cream and the jalapeño to the mixture. Cover the pan and simmer until the shrimp are no longer opaque and are pink, roughly 4-1/2 minutes.
  7. Add the basil, thyme and spinach. Add salt and pepper. Divide between two bowls and enjoy.

Nutrition Facts per serving: 260 Calories, 17 g carbohydrate, 9 g fat, 31 g protein,  5 g, saturated fat, 6 g fiber, 590 mg sodium

 

 

Spicy Shrimp Diablo
 
1 tsp butter 1 can, 14 ounces diced tomatoes 2 medium stalks celery (7-1/2 – 8” long) ½ jalapeño pepper, cut into ¼ inch pieces 8 ounces crimini mushrooms 1 large green bell pepper small bunch basil—about ¾-1 cup, loosely packed Small bunch fresh thyme 8 ounces large shrimp (about 14 shrimp) Lemon 2 tbsp. Whipping Cream 6 ounce baby spinach ¼ teaspoon salt ¼ teaspoon pepper
Author:
Serves: 2
Ingredients
  • 1 tsp butter
  • 1 can, 14 ounces diced tomatoes
  • 2 medium stalks celery (7-1/2 – 8” long)
  • ½ jalapeño pepper, cut into ¼ inch pieces
  • 8 ounces crimini mushrooms
  • 1 large green bell pepper
  • small bunch basil—about ¾-1 cup, loosely packed
  • Small bunch fresh thyme
  • 8 ounces large shrimp (about 14 shrimp)
  • Lemon
  • 2 tbsp. Whipping Cream
  • 6 ounce baby spinach
  • ¼ teaspoon salt
  • ¼ teaspoon pepper
Instructions
  1. Cut the celery stalks into ¼ inch diced pieces set aside. Then remove the stems from the green bell pepper and cut in half; remove the pith and seeds. Dice the pepper into ¼- inch pieces. Set aside. Remove the stems from the mushrooms and throw away. Slice the mushrooms into ¼-inch pieces, set aside.
  2. Take the thyme and basil leaves off the stems, discard the stems and chop the leaves (roughly chop the basil leaves) and set aside.
  3. Using paper towels, pat the shrimp to dry them. Set aside.
  4. Using a large skillet, add 1 teaspoon butter and heat over medium – high heat. Once butter melts, add celery and green bell pepper and sauté for about 3-1/2 minutes or until soft.
  5. Add ¼ cup water, the mushrooms and one-half the can of diced tomatoes and lower the heat to medium. Simmer for about 5 minutes or until the sauce starts to slightly thicken.
  6. Add the shrimp, lemon juice, the cream and the jalapeño to the mixture. Cover the pan and simmer until the shrimp are no longer opaque and are pink, roughly 4-1/2 minutes.
  7. Add the basil, thyme and spinach. Add salt and pepper. Divide between two bowls and enjoy.
Nutrition Information
Serving size: 1 serving Calories: 260 Fat: 9 g Saturated fat: 5 g Carbohydrates: 17 g Sodium: 590 mg Fiber: 6 g Protein: 31 g

Healthy Homemade Gingerbread Latte

 

’Twas the night before the holidays, when all through the house, not a creature was stirring, not even a mouse…

OK, so that’s not exactly the way it went down in our house—especially the quiet, peaceful part. 😊 Yes, it was snowing, but that’s about where the story ends. Over here, Tammy’s twin daughters had 3 friends over who were screaming and yelling and playing some sort of slide-someone-around on the floor like they’re dead, yet kicking (don’t ask 😊 ), and these two, twin registered dietitians were dreaming up a new lightened up concoction (and the kitchen is never quiet or peaceful when we’re both concocting! If you watched us on Food Network’s Chopped!, that’s the tame version of what happens at home 😊 ).

The good news is what came out of all of the chaos—this delicious Healthy Homemade Gingerbread Latte. We lightened it up in a major way—shaving 100 calories off a small, typical-size latte—our version has only 33 calories a serving! Plus, our house smells like a gingerbread cookie factory (no joke!) and if you need a ‘lil pick-me-up, this bevvie uses strongly brewed coffee.

And if you need a to flush out the bloat if you’ve overdone it on a little too much holiday cheer—check out these “detox” drinks—and be sure to check out our 21-Day Body Reboot™, which will help you to look and feel your best in no time (it’s our life-altering program that helps you to lose your last 10 pounds or more—while going wild on the weekend!)

Cucumber Blueberry Water Flush
Lemon Ginger Turmeric Tea “Detox”
Lemon Ginger Detox drink
Vitamin C Infused “Detox” Water

  Aside from the heaping calorie-savings in this Gingerbread latte, there’s even another reason to sip it—the cinnamon! And if you like things extra-cinnamon-y, go ahead and sprinkle away!

Cinnamon: Studies have found that cinnamon helps to reduce inflammation and a number of studies have found improved blood sugar levels associated with cinnamon intake. So it certainly can’t hurt to aim for ½- 1 teaspoon of this delish spice daily!

Ginger: Ginger (especially fresh ginger) is also great for reducing chronic inflammation (the kind that’s linked to many chronic diseases), and is a total tummy soother, which means it may just keep you free from nausea or stomach discomfort!

 

 

Healthy Homemade Gingerbread Latte

Yield: 1 latte (8 oz)

Ingredients:
½ cup unsweetened vanilla almond milk
½ tsp blackstrap molasses
¼ tsp ground ginger
¼ tsp ground cinnamon
Stevia, to taste (I used 2 drops liquid stevia)
½ cup very strong brewed coffee

Directions:
1. Place almond milk, molasses, ginger, cinnamon, and stevia in a pot or microwave-safe mug. Heat on the stove or in the microwave until piping hot.
2. Transfer the almond milk mixture to a 16 oz mason jar, seal, and shake vigorously, until frothy. You can also use a milk frother if you have one!
3. Pour the brewed coffee into a mug, top with the almond milk mixture, and stir gently to combine.
4. Enjoy!

Nutrition info (per serving): 33 calories, 1.3 g fat, 81 mg sodium, 5.4 g carbs, 0.9 g fiber, 0.5 g sugar, 0.7 g protein

 

 

 

 

On-The-Go Cherry Oats

 

We’ve partnered with Dannon Oikos on this post to share this healthy breakfast that can double as a snack. We’re being compensated and given free products, but all opinions are our own.

 

This morning I (Lyssie), like most mornings, found myself racing out the door to meet my friend, Sean, a personal trainer at my gym for a jog on the treadmill.  As we jogged, I was telling him that my mornings always seem to be hectic and thank goodness for my energy-boosting, satisfying, quickie breakfast and if weren’t for it, I don’t know if I’d ever have time to eat.  I told him that Tammy and I have two favorite breakfasts that work wonders for our clients because they’re quick, easy, satisfying, energy-boosting, delicious and make us and our clients feel our best until lunchtime. He perked up and said-“I want to know what they are!”

Then it dawned on me…while we always share tips on how to help you to look and feel your best, we may not have told you the most popular breakfasts when it comes to all of these things! So brace yourselves because we’re about to spill the breakfast beans—aka, the morning meals that our clients live for! 😉 Yep-it’s our Simple Eggs & Grains which seems to be one of the most satisfying weight loss breakfasts, our Mini Fritatta Muffins and our Veggie Frittata Bites! 

But as much as a girl –or a guy—loves a food (or a few like the ones above!) that’s their go-to, they likely don’t want to have it every single morning for breakfast without adding something new to the mix. We get it! That’s why we’ve created this dreamsicle—another perfect go-to for those busy mornings (and afternoons)!

This too, is one our all-time faves and our clients tell us they love it too. So say hello to our Grab-and-Go Creamy Cherry Oats–and best of all, although it may be thought of for breakfast, healthy foods are good for you no matter what time of day you eat them. So go ahead and have it for a light, yet satisfying lunch or for a scrumptious snack. Or you can do what Lyssie does when she’s in a hurry; she serves her boyfriend this for breakfast, lunch or brinner).

Calling all chewy- texture loving breakfast eaters: The original muesli calls for just mixing the ingredients together and letting them sit in the fridge overnight—voila! You just grab and go in the morn! But, we have to tell you, we mix this right before we eat it, we use quick rolled oats and there is something about that creamy and chewy texture that is so satisfying, if you’re like us, you’ll go for making it this way, and never look back!

Aside from it feeling like a real treat, we love both of these  On-the-Go Cherry Oats and this Orange and Banana Energy-Revving Quick Oat Muesli  for their wholesome ingredients and how each contributes to your energy level (you can mix up the fruits,-and even add nuts, just know the calories will be higher– there are no rules!):

 

Whole oats: Oats are the whole grain so they’re packed with fiber and contain healthy, energy- boosting carbohydrates needed to fuel your brain and your muscles. Plus, oats are a great source of magnesium to help to turn your food into energy. Goodbye, energy slump!

Oikos non-fat Black Cherry Greek yogurt: Not only a great source of calcium and vitamin D, but packed with protein too, Oikos yogurt is rich and creamy and extends the energy boost of the oats, cherries and whatever healthy carbs you add, while also keeping you satisfied. This is such an easy way to get protein.

 

Cherries: Sweet cherries are packed with potassium, a natural blood-pressure reducer. Potassium helps to counteract sodium, helping to restore normal fluids balance—and flush any of the water retention and bloat from last night’s dinner. Potassium helps to offset the blood-pressure-raising effects of sodium. Quercetin, an antioxidant found in cherries may help keep blood vessels relaxed and supple. Plus, it seems anthocyanins cyaniding in cherries may help to prevent cancer!

Other add-ins:

 

  • Almonds– These are optional in the recipe below, and if you add a teaspoon of slivered nuts, they go a lot further! A good-for-your-heart fat, almonds add delicious crunch and their fat and protein add satiety and make the energy boost last longer. Just remember that this will add calories to your meal.

 

  • Cinnamon– A sweet and delicious antioxidant-rich spice which helps to fight damage in your body and keep you healthy so you can feel good and have energy to do the things you enjoy. Feel free to pile it on like we do—the more you use, the better, as cinnamon has been even shown to keep blood sugar levels in check when you use enough. One to one –and- a-half teaspoons daily seems to be helpful.

On-the-Go Cherry Oats Makes 1 serving
Ingredients:

  • 1/2 cup whole grain oats, raw (For a heartier meal, double the oats to 4 tablespoons, we use rolled oats for the version we make in minutes and eat on the spot)
    • 1/2 cup cherries, sliced
    • 6 ounces Oikos non-fat Black Cherry Greek yogurt
    • Dash Cinnamon, ginger—or more if you like!

 

Directions:
Mix all ingredients together and enjoy!

Nutrition per Serving: 315 Calories, 55 g Carbohydrate, 3g fat, 18 grams protein, 1g saturated fat, 6 g fiber

On-The-Go Cherry Oats
 
Author:
Serves: 1 serving
Ingredients
  • ½ cup whole grain oats, raw (For a heartier meal, double the oats to 4 tablespoons, we use rolled oats for the version we make in minutes and eat on the spot)
  • • ½ cup cherries, sliced
  • • 6 ounces Oikos non-fat Black Cherry Greek yogurt
  • • Dash Cinnamon, ginger—or more if you like!
Instructions
  1. Mix all ingredients together and enjoy!
Nutrition Information
Serving size: 1 serving Calories: 315 Calories Fat: 3 g Saturated fat: 1 g Carbohydrates: 55 g Fiber: 6 g Protein: 18 g

Savory Sweet Potato Soup

Growing up in our parent’s plant-based, healthy household, there were a number of meals and food staples that were no stranger to our humble abode. Our favorites? Our mom’s homemade pizza (yes, even with the dense whole wheat crust 😉 ) was number one. After all, how could pizza not be top of the list?! 🙂  And next on our favorite list was our mom’s hearty bean and other cozy veggie soups as well as meaty, sweet and satisfying sweet potatoes. So, say hello to our dish that marries the two!

 

If you love sweet potatoes and healthy comfort food the way we do, give these a whirl!

Sweet Potato Nachos

Smoked Paprika Chips

Guilt-free Kale Chips

Spicy Carrot Fries

Skinny Zucchini Fries

 

 

This Savory Sweet Potato soup isn’t just for that rainy day – this makes the perfect lunch or dinner any day of the week. Sweetness from the potato blended with the creamy white beans and yogurt creates the ultimate smooth and creamy healthy comfort food.

 

More reasons you’ll love this babe!:

 

You get a healthy bonus: With 21 grams of protein combined with 10 grams of fiber, the combo will keep you satisfied for hours– and you won’t believe a 270-calorie soup kept you feeling full for so many hours.

 

Thanks to the orange sweet potato, this savory number is loaded beta-carotene, a potent antioxidant, that protects your body from damage from free radicals.  It will help to keep your immune system strong, help fight chronic diseases like cancer and heart disease and help to protect your skin from sun damage, helping it to glow!

 

It’s super easy to make! The blender makes it so easy.  If you thought your blender could only be used to make your morning smoothies, think again! 🙂 Simply boil the ingredients in the soup and blend! So whatcha waiting for? Grab a spoon and dive on in! 🙂

Savory Sweet Potato Soup

Serves 1

Ingredients:

1 small sweet potato, peeled and diced (about 4.5 oz, 1 cup chopped)

½ cup cauliflower florets

½ cup chickpeas or white beans, drained and rinsed

½ teaspoon ground cumin

½ teaspoon smoked paprika

¼ teaspoon garlic powder

1 cup water

¼ cup + 2 tablespoons nonfat plain Greek yogurt, plus 2 tablespoons for topping

 

Directions:

Place the diced sweet potato, cauliflower, white beans, spices, and water in a pot. Bring to a boil over high heat, then reduce heat to low and cover.

Cook on low heat for about 10 minutes, until the sweet potato and cauliflower are both tender.

Transfer to a blender and add ¼ cup + 2 tablespoons Greek yogurt. Blend until smooth.

Top with 2 tablespoons Greek yogurt and a sprinkle of smoked paprika for garnish.

 

Nutrition facts: 270 calories, 0.5 g fat, 0 grams saturated fat, 69 grams sodium, 47 grams carbs, 10 grams fiber, 21 grams protein