Main Meals

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

 

 

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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

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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.

 

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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

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Easy Berry Stuffed Egg Crepes

Yes, we admit, even though we’ve been registered dietitians and personal trainers for 15 years and we now know when a nutrition craze deserves the attention,  as teenagers, we fell prey to one of the biggest nutrition “crazes”.   The fat-free trend had us gobbling up fat-free Entenmann’s desserts because we thought fat-free must equal good.  Oy! Thank gosh that’s a thing of the past as we now eat healthy fat-packed avocados like nobody’s business 🙂 …

However, with all of the changes we’ve seen in the nutrition world, one thing that hasn’t changed is that people are constantly looking for a healthy, easy-to-make, satisfying, energy-boosting breakfast that won’t pack on the pounds.  We’ve found that many of the best breakfasts that do just that include eggs.  Eggs are truly one of the easiest, most delicious and nutritious ways to start the morning.  So in honor of eggs, particularly Eggland’s Best eggs and this month being Breast Cancer Awareness month, we whipped up this new recipe. Throughout this entire Breast Cancer Awareness Month, Eggland’s Best, a.k.a. EB (who we are proud spokespeople for!), continues its’ commitment in the fight against breast cancer by helping Susan G. Komen fund critical research, education and raising awareness through its pink EB “stamped” eggs.

This is quite suiting given that EB not only has eggs that are super delicious, their hens are also fed an all-vegetarian feed that causes the eggs to be higher in nutrients that aid in cancer prevention than other eggs (see below)  And this flurry of goodness was the inspiration for our Easy Berry Stuffed Egg Crepes!  Once you try these pups, they’ll be a household regular! 🙂

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Get your forks ready and join us! And in case you’re looking for other cancer-fighting breakfasts that also support these initiatives, here you go!

Tomato, Egg, Spinach & Feta Never Tasted Beta’ Wrap

Sunny Side Eggs on a Portobello “Bagel”

Skinny Breakfast Pizza

Basil Pesto Vegetable Omelet

Mexican Eggs in a Mug

Skinny Eggs Benedict

The Most Satisfying Weight Loss Breakfast

Mini Frittata Muffins

Here’s why this easy, delicious nutrient-packed breakfast helps to fight breast cancer:

The Eggs:

Eggland’s Best eggs are a great way to get that extra boost, because compared to ordinary eggs they are fed a proprietary vegetarian hen feed and have these cancer fighting bonuses:

  • 5X more vitamin D (vitamin D influences virtually every cell in the body and is one of nature’s most potent cancer fighters)
  • Double the omega-3s (help to fight inflammation and support brain and heart health)
  • 10X more vitamin E (protects against cancer, help cells in your body function optimally)
  • 25% less saturated fat (
    diets lower in saturated fat help to minimize risk of breast cancer)

berry_stuffed_crepe_removeberry_stuffed_eggs_honey_cropped1-_logoThe berries:  All of these sweet, yumsters pack in cancer-protection with the phytonutrients

  • All berries (especially strawberries and raspberries), are great sources of ellagic acid, a phytochemical that seems to prevent skin, bladder, lung, esophagus and breast cancer. It appears that ellagic acid has several cancer-fighting actions– it acts as an antioxidant, it helps to deactivate carcinogens in the body and it helps to stall the reproduction of cancer cells.
  • Strawberries also contain flavonoids, which help to neutralize harmful cancer-causing toxins.
  • Blueberries have anthocyanins, which many scientists believe are among the most potent antioxidants yet discovered.

 

 

Easy Berry Stuffed Egg Crepes

This satisfying breakfast will aid your weight loss efforts as it’s filling, nutrient-packed and has only 225 calories with 20 satisfying grams of protein and can be made in under two minutes!

Serves 1

Ingredients:

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

1 cup mixed berries (blackberries, blueberries, strawberries)

1 ounce fat free feta (we used Trader Joe’s)

Directions:

  1. To make crepes, use a microwave safe bowl with a wider base. Crack one egg in the bowl and stir it so that it’s mixed thoroughly.  Season with spices of choice.  Microwave for 45 seconds and allow to set for a minute.  Remove bowl from microwave and carefully use a spoon or spatula to remove the “crepe” from the bowl and place on a plate.
  2. Repeat step one with the second egg.
  3. Place half the berries down the center of each crepe. Add feta and roll the crepe. Enjoy!

 

Nutrition Facts per serving (entire recipe): 225 calories, 18 g carbohydrate, 20 g protein, 9 g fat, 2 g saturated fat, 4 g fiber, 396 mg sodium

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

Easy Berry Stuffed Egg Crepes
 
Cook time
Total time
 
Author:
Serves: 1
Ingredients
  • Serves 1
  • Ingredients:
  • 2 Eggland’s Best eggs
  • 1 cup mixed berries (blackberries, blueberries, strawberries)
  • 1 ounce fat free feta (we used Trader Joe’s)
Instructions
  1. To make crepes, use a microwave safe bowl with a wider base. Crack one egg in the bowl and stir it so that it’s mixed thoroughly. Season with spices of choice. Microwave for 45 seconds and allow to set for a minute. Remove bowl from microwave and carefully use a spoon or spatula to remove the “crepe” from the bowl and place on a plate.
  2. Repeat step one with the second egg.
  3. Place half the berries down the center of each crepe. Add feta and roll the crepe. Enjoy!
Nutrition Information
Calories: 225 Calories

Avocado Greek Yogurt Chicken Salad

One of the things that always amuses us is the surprised look on our new clients’ faces when they find out that even though we’re twins who are veggie-loving registered dietitians, we love food as much as they do –and that we even have a killer sweet tooth that we work hard to keep in check. If only we were born with our palates not liking anything that was bad for our waistline or for our health! Avoiding chocolate would certainly be a lot easier! And we’d probably spend a lot less time making guilt-free delish numbers like:

Skinny Oreo Balls,

Chocolate Granola Balls

Chocolate Coconut Chia Balls,

Lightened-Up Blueberry Blender Muffins to satisfy us!

We do feel lucky and we’re grateful that there are a few foods (only a few! 😉 ) that aren’t great for the waistline that we’ve never liked. Here’s lookin’ at you mayo! Yup, you creamy white spread that looks like we’d love it as much as spreadable marshmallow fluff was like a kick in the gut each time we tasted it. We know we dodged that bullet as we’ve witnessed clients cut mayo from their daily lunch and drop pounds, literally! The great news is that we’ve a great chicken salad and our mayo alternative can be used in egg salad, tuna salad! Not to mention making your own mayo alternative is a great way to ensure there are no sneaky additives and ingredients!

Avocado2

 

Say hello to this dreamy and creamy Avocado Chicken Salad, made with Greek yogurt! Greek yogurt works it magic here– it’s often substitute for mayonnaise, sour cream, and other similar items that can sneak in fat, carbs, and sugars where they aren’t necessary.

In this recipe we mix Greek yogurt with creamy, nutrient-packed avocados.

Avocado_Greek_Chicken_salad5 - logo

And you can get creative with this as there are so many ways to add your own twists and variations to cater to your own personal tastes! Our recipe is savory, but you can add nuts, grapes, different spices and flavors for a different twis, and you’ll also add nutritional value with the additions that you incorporate. Serve this with whole wheat crackers, carrots, celery sticks, or on sandwiches or wraps (or make use a Collard Wrap like we do here for a low calorie, high –fiber sandwich! This versatile meal is a great source of protein and fiber to keep you powered through long days!

 avocado3

 

Avocado Greek Yogurt Chicken Salad

 

Serves: 4

 

Ingredients:

1 medium sized ripe avocado

1/2 cup non-fat plain Greek Yogurt

2 1/2 cups of shredded, cooked chicken

 

1/2 cup chopped red onion

1/2 cup chopped celery

1/4 tsp dill

1/2 tsp. garlic powder

1/2 tsp. onion powder

salt and pepper to taste

 

Directions

  1. Mash avocado in a medium mixing bowl and then stir .
  2. Add in spices and mix until smooth.-Stir in celery and onion until fully coated in the yogurt mixture.

3. Lastly, add in shredded chicken. Enjoy!

 

Nutrition Information (per serving): 177 Calories: , 8 g fat, 6 g carbohydrate, 20 g protein, 3 g fiber, 136 mg sodium

avocado_greek_yogurt_chick_sal_collage

Avocado Greek Yogurt Chicken Salad
 
Author:
Serves: 4
Ingredients
  • Ingredients:
  • 1 medium sized ripe avocado
  • ½ cup non-fat plain Greek Yogurt
  • 2½ cups of shredded, cooked chicken
  • ½ cup chopped red onion
  • ½ cup chopped celery
  • ¼ tsp dill
  • ½ tsp. garlic powder
  • ½ tsp. onion powder
  • salt and pepper to taste
Instructions
  1. Mash avocado in a medium mixing bowl and then stir .
  2. Add in spices and mix until smooth.-Stir in celery and onion until fully coated in the yogurt mixture.
  3. Lastly, add in shredded chicken. Enjoy!
Nutrition Information
Serving size: 1 serving Calories: 177 Fat: 8 g Carbohydrates: 6 g Sodium: 136 mg Fiber: 3 g Protein: 20 g