Blackberry Breakfast Bars

Turn your “lazy” Sunday into energized Sunday! Instead of spending your day in your living room, why not spend it in the kitchen?! Today is a great day to prepare a few grab-and-go breakfast items that you can take with you to work every morning.

Want an easy breakfast option? You gotta try these homemade breakfast bars! Scrumptious!

There are so many types of bars and different ingredients you can make them with, the possibilities are endless! One of our favorites is these blackberry breakfast bars. They are filled with whole grain oats, for sustained energy!

Blackberrylicious Breakfast Bars

Filling:
– 2 cups of fresh (or frozen) blackberries
– 1 tablespoon of sugar
– 2 tablespoons of water
– 1 tablespoon of lemon juice
– 1/2 teaspoon of ground cinnamon

Base:
– 1 cup whole white flour
– 1 cup quick cooking rolled oats
– 2/3 cup brown sugar
– 1/4 teaspoon ground cinnamon
– 1/8 teaspoon baking soda
– 1/3 cup of Earth’s Balance organic buttery spread, melted

Filling: Combine blackberries, sugar, water, lemon juice, and cinnamon in a medium sauce pan and bring to a boil. Once at a boil, reduce the heat and let simmer for about 8 minutes while stirring. Remove from heat and let sit.

Base: Stir together oats, flour, cinnamon, brown sugar, and baking soda. Set aside 1 cup of this mixture for topping. Add melted margarine to the remaining oat mixture and press it into an ungreased pan. Bake at 350 degrees for about 25 minutes.

Remove from oven and spread filling on top of crust. Sprinkle 1 cup oat mixture on top of the filling. Lightly press oat mixture into filling and place back in the oven for about 20 minutes.

Makes 12 bars, less than 200 calories each!!

Do you make any fun breakfast bars?

Adapted from: http://www.cdkitchen.com/recipes/recs/1672/Blackberry-Breakfast-Bars110037.shml
Photo Source: http://www.magpiesandmore.com/2010/06/blackberry-breakfast-bars.html

Spaghetti Squash with Tomato Sauce and Parmesan Cheese

Hopefully you know by now how we feel about quality carbohydrates…we love ‘em! Oh yeah! Go ahead, breathe a sigh of relief, as most of our clients do when they see how we teach them to eat quality carbohydrates AND lose weight too! Hallelujah! Yup, we’ve been registered dietitians for over ten years and the proof is in the whole grain, sweet potato and quinoa pudding! 🙂  Ask our clients how wonderful it’s been to have quality carbs in their lives (buh bye sweet cravings and deprivation!) or try any of our quality carbohydrate meals and see for yourself!

Remember these pups? ( Quinoa Quiche Tots,  Quick and Creamy Quinoa with Beans and Spinach and Quinoa, Kale & Edamame Superfood Bowl) If your goal is to lose weight and shed belly fat and bloat, this recipe below is a healthy, low-calorie, skinny pasta alternative (not that we have anything against whole grain pasta—they can be great too (remember our Spicy Tomato and Creamy Pasta and our Creamy Guiltless Tomato Rigatoni  just to name a few) that will jumpstart your weight loss and have you feeling good in no time! Plus, it’s simply yummy!

Spaghetti_Squash_Pasta_NT_Veggie_Cure

 

If you’re looking for simple ways to shed a few pounds (other than finding simple ways to cut calories like swapping out your spaghetti for spaghetti squash and making healthier comfort foods like this Skinny Chicken Pot Pie instead of the real calorie loaded deal), remember to do the following:

  • One of our fave tips: Rather than adding dressings and sauces (most are packed with calories), spritz lemon or use flavored vinegars and spices. Just a few tablespoons of your typical sauce can add more calories than the food itself–eeks!
  • Always sit down when you eat. When you stand, you tend to eat quickly and consume more than you realize.
  • Those of you who eat with us know we always do this one and couldn’t survive without it!: Fill half your plate with veggies which pack in the nutrients and fiber but have very few calories. You’ll fill up but your waistline will shrink.
  • Record what you eat. It makes you aware of what you consumed and holds you accountable. Research show that people who write down what they eat lose twice as much weight! So get writing—woohoo!
  • Eat consciously. Why are you eating? Is it because you are hungry? Or are you just bored or sad? If you’re not hungry, find something else to do besides eat.
  • Exercise–even in short spurts is helpful!

Now enjoy this guilt-free meal! It’s to die for! 🙂

Spaghetti_Squash_Pasta_NT_Veggie_Cure

 Photo from The Nutrition Twins’ Veggie Cure

Spaghetti Squash with Tomato Sauce and Parmesan Cheese
Serves 6 (each serving has 1 cup of spaghetti squash—go ahead and have 2 servings of this skinny number!)

INGREDIENTS:

1 teaspoon avocado or olive oil
1/2 cup chopped green sweet pepper (1 small)
2 cloves garlic, minced
1 14.5 ounce can diced tomatoes, undrained
1 8 ounce can tomato sauce
2 tablespoons tomato paste
½ teaspoon oregano
½ teaspoon basil
½ teaspoon thyme, ( could also substitute herbs de Provence)
fresh cracked black pepper, to taste
1 Cooked Spaghetti Squash (see directions below)
1/4 cup shredded Parmesan cheese (1 ounce)

DIRECTIONS:

 

DIRECTIONS:

1. In a large sauce pan, add oil (you can also lightly spritz the pan with oil from a spray bottle) and sauté bell pepper and garlic until garlic is fragrant and pepper starts to soften..
2. Pour diced tomatoes, tomato sauce, tomato paste, and addspices, to the pan.
2. Bring sauce to a boil and thenlower heat. Simmer, uncovered, for 15 minutes, stirring occasionally. Add pepper to taste.
3. Meanwhile, prepare Cooked Spaghetti Squash by using a sharp knife and making several cuts throughout the squash to prevent it from exploding in the microwave. Heat in the microwave on high for about 10 to 15 minutes, depending on the strength of your microwave. It should be soft to the touch when it is ready (should be easy to cut). Let it stand for about 7 minutes. Cut the squash lengthwise. Remove the seeds with a fork and then use the fork and scrape the squash into spaghetti-like strands.
4. Serve sauce over squash. Sprinkle with Parmesan cheese.

Makes 6 servings (each serving has approximately 1 cup of spaghetti squash)
Nutrition Facts: 88 calories, 16 g carbohydrate, 2 g fat, 4 g protein, 1 g saturated fat, 3 g fiber

Photo from The Nutrition Twins’ Veggie Cure

Spaghetti Squash with Tomato Sauce and Parmesan Cheese
 
Hopefully you know by now how we feel about quality carbohydrates...we love ‘em! Oh yeah! Go ahead, breathe a sigh of relief, as most of our clients do when they see how we teach them to eat quality carbohydrates AND lose weight too! Hallelujah! Yup, we’ve been registered dietitians for over ten years and the proof is in the whole grain, sweet potato and quinoa pudding! 🙂 Ask our clients how wonderful it’s been to have quality carbs in their lives (buh bye sweet cravings and deprivation!) or try any of our quality carbohydrate meals and see for yourself!
Author:
Serves: 6
Ingredients
  • 1 teaspoon avocado or olive oil
  • ½ cup chopped green sweet pepper (1 small)
  • 2 cloves garlic, minced
  • 1 14.5 ounce can diced tomatoes, undrained
  • 1 8 ounce can tomato sauce
  • 2 tablespoons tomato paste
  • ½ teaspoon oregano
  • ½ teaspoon basil
  • ½ teaspoon thyme, ( could also substitute herbs de Provence)
  • fresh cracked black pepper, to taste
  • 1 Cooked Spaghetti Squash (see directions below)
  • ¼ cup shredded Parmesan cheese (1 ounce)
Instructions
  1. In a large sauce pan, add oil (you can also lightly spritz the pan with oil from a spray bottle) and sauté bell pepper and garlic until garlic is fragrant and pepper starts to soften..
  2. Pour diced tomatoes, tomato sauce, tomato paste, and addspices, to the pan.
  3. Bring sauce to a boil and thenlower heat. Simmer, uncovered, for 15 minutes, stirring occasionally. Add pepper to taste.
  4. Meanwhile, prepare Cooked Spaghetti Squash by using a sharp knife and making several cuts throughout the squash to prevent it from exploding in the microwave. Heat in the microwave on high for about 10 to 15 minutes, depending on the strength of your microwave. It should be soft to the touch when it is ready (should be easy to cut). Let it stand for about 7 minutes. Cut the squash lengthwise. Remove the seeds with a fork and then use the fork and scrape the squash into spaghetti-like strands.
  5. Serve sauce over squash. Sprinkle with Parmesan cheese.
Nutrition Information
Serving size: 1 Serving Calories: 88 Fat: 2 g Saturated fat: 1 g Carbohydrates: 16 g Fiber: 3 g Protein: 4 g

Breakfast Parfait

TGIF! With the work week coming to end, we can’t wait for the weekend. It’s the perfect opportunity to sit back, relax, and make some of our favorite home-cooked, nutritious, and energy filled BREAKFAST recipes! Yes, breakfast! We know breakfast may be the hardest meal of the day while getting ready for work, and sending the kids off to school but we are here to help! Check our blog today, tomorrow, and Sunday for easy, healthy breakfast options that are sure to keep you energized!

One of the easiest and most enjoyable (in our opinion!) breakfasts is a parfait. The best part about a parfait is that you can substitute any of the fruits, the flavor of f, yogurt and the type of granola! As long as you stick to a low-fat or fat free yogurt (look for one that’s low in added sugar or that has no added sugar) and a low calorie granola option, you’re all set to go!

Breakfast Parfait:

  • 3/4 cup nonfat vanilla yogurt
  • 1/2 cup papaya, pineapple and mango chunks (Trader Joes has these frozen so we keep them around even in the winter)
  • 2 Teaspoons toasted almond granola

We love starting off with the vanilla yogurt. Then we add papaya chunks, pineapples, and mangos. Top it off with 2 teaspoons of toasted almond granola, and it’s delicious!

What healthy options can you make this weekend with yogurt, granola, and fruit?

Just call it a Comeback! Bloat-free after last night with this smoothie…

Our clients always ask us for ways that they can feel a little bit better after having a little too much overindulgence.  By now, you probably know we have quite a lot of recipes and tricks for this!  Lately you’ve been loving our Weekend Detox Elixir and our Kale Recharge Smoothie.   After all, who doesn’t love a good a comeback! 😉  We sure do! Here’s one of our favorites!

Whether you had a little too much to eat or a little too much to drink, cheers to getting back on the slim track!

Kiss a puffy face, ankles and a big belly goodbye. Here’s how it works and the recipe.

 

Here’s why it works:

  • It’s packed with fiber to help flush out all of the stomach irritants lingering from last nights indulgences.
  • It will prevent constipation and the bloat that comes with it.
  • And you get a burst of potassium to restore normal fluid balance in the body and flush out bloating salt.
  • So this smoothie will get rid of that post-holiday puffiness in your tummy and in your hands and ankles.

Not to mention this smoothie boosts energy, physical strength, and endurance throughout the day. The banana provides energy-revving carbohydrates to fuel your brain and muscles while the yogurt extends that energy boost with its’ protein.

What a way to get back on the lean and mean track! Hello Slim! 🙂

 

Psst…if you like this recipe you may also like:

Skinny Tomato Watermelon Juice Skinny Juice | ONLY 50 Calories | PERFECT flush–packed with antioxidants & potassium which flushes sodium and bloat

Skinny Ginger Cookies

Cinnamon Baked Apple Graham

 

Makes 1 Serving

Belly Flattening & Weight Loss Veggie Smoothie

Ingredients

  • 4 ounces cooked broccoli and carrots (we use frozen veggies cooked in the microwave and cooled)
  • 1/2 cup non-fat vanilla yogurt
  • 1 ounce orange juice
  • 1/4 banana
  • 2 teaspoons honey
  • 1/3 cup ice

Directions

Add all ingredients to the blender and blend until smooth.  Enjoy!

Nutrition Information

214 Calories, 1 g Fat, 0 g Saturated fat, 87 mg Sodium, 39 g Carbohydrate, 3 g Fiber, 24 g Sugar, 13 g Protein

 

Do you have any plans to give your health a jumpstart? What will you do?

For a 10-day Weight Loss Jumpstart and Detox Plan and over 100 recipes PLUS a GET HEALTHY PLAN, please check out The Nutrition Twins’ Veggie Cure!

Just call it a Comeback! Bloat-free after last night with this smoothie...
 
Nutrition Information 214 Calories, 1 g Fat, 0 g Saturated fat, 87 mg Sodium, 39 g Carbohydrate, 3 g Fiber, 24 g Sugar, 13 g Protein
Author:
Serves: 1
Ingredients
  • 4 ounces cooked broccoli and carrots (we use frozen veggies cooked in the microwave and cooled)
  • ½ cup non-fat vanilla yogurt
  • 1 ounce orange juice
  • ¼ banana
  • 2 teaspoons honey
  • ⅓ cup ice
Instructions
  1. Add all ingredients to the blender and blend until smooth. Enjoy!

Grain-free Peanut Butter Chocolate Chip Cookies

Did someone say “peanut butter,” “chocolate chip” and “healthy” all in the same sentence? You betcha!

 

We had been experimenting with recipes like this and found this awesome recipe on the Texarian.com and had to share it with you! We reached out to her and she said yes! 🙂 So, enjoy this, and thanks so much for generously sharing this yumster the Texarian!

chocolate_chip_Peanut_butter_cookies

And guess what? These grain-free Peanut Butter Chocolate Chip Cookies actually boost your energy too! Aside from being packed with antioxidants from both the chickpeas and the chocolate chips, the chickpeas will rev your energy with their B vitamins and folic acid, which turns your food into energy. They also contain magnesium to stave off migraines (if you’re susceptible to them) and the exhaustion that comes with them. This chocolate chip cookie is a healthy energy boost in disguise!

Pssst…  these little hot numbers are great for weight loss since they’ll quench a sweet tooth in only 103 calories, but they feel indulgent!  (Want more healthy, indulgent recipes?  Explore our site– we’ve got 100’s!  Here’s a few…  Guac-Chocolate Mousse or our Chocolate Drizzled Granola Balls or our Chocolate Coconut Chia Ball.

Grain-free Peanut Butter Chocolate Chip Cookies

Ingredients:

      • 1 ¼ cups canned chickpeas, well-rinsed and patted dry
      • 2 teaspoons vanilla extract
      • ½ cup + 2 Tablespoons natural peanut butter (regular peanut butter will make the cookies too oily)
      • ¼ cup honey or agave
      • 1 teaspoon baking powder
      • ½ cup chocolate chips

Instructions:

  1. Preheat oven to 350°F.
  2. Combine all the ingredients, except for the chocolate chips, in a food processor and process until very smooth. Stir in chocolate chips.
  3. With wet hands, form into 1 ½ inch balls. The mixture will be very thick and sticky. Lightly press cookies onto a parchment paper-lined baking sheet, or onto a Silpat. Bake for about 10 minutes.

Makes 20 cookies

Nutrition Facts Per Cookie: Calories 103 Total Fat 6g Cholesterol 0mg Sodium 3mg Total Carbohydrate 11g Dietary Fiber 1g Sugars 7g Protein 3g Vitamin A 0% Vitamin C 0% Calcium 2% Iron 3%

Recipe credit: http://www.texanerin.com/2012/04/grain-free-peanut-butter-chocolate-chip.html

Grain-free Peanut Butter Chocolate Chip Cookies
 
Serves: 20
Ingredients
  • 1 ¼ cups canned chickpeas, well-rinsed and patted dry
  • 2 teaspoons vanilla extract
  • ½ cup + 2 Tablespoons natural peanut butter (regular peanut butter will make the cookies too oily)
  • ¼ cup honey or agave
  • 1 teaspoon baking powder
  • ½ cup chocolate chips
Instructions
  1. Preheat oven to 350°F.
  2. Combine all the ingredients, except for the chocolate chips, in a food processor and process until very smooth. Stir in chocolate chips.
  3. With wet hands, form into 1 ½ inch balls. The mixture will be very thick and sticky. Lightly press cookies onto a parchment paper-lined baking sheet, or onto a Silpat. Bake for about 10 minutes.
Nutrition Information
Calories: 103 Fat: 6g Carbohydrates: 11g Sugar: 7g Sodium: 3mg Fiber: 1g Protein: 3g Cholesterol: 0mg

Broccoli-White Bean Soup

Broccoli-White Bean Soup

Looking for a cozy soup that will fill you up but won’t weigh you down? We call this our COZY SOUP. This broccoli-white bean soup is creamy and delicious and totally vegetarian, so it’s light and yummy. Soup helps to hydrate you and fight fatigue and headaches while the magnesium in the beans will help you to turn your food into energy. Vitamin-rich broccoli, onions and garlic will give you an immune boost and keep you feeling strong.

Broccoli_soup

 

Psst… looking for a few great drinks to save calories and “flush” bloat?  Please feel free to search this site!  And here are a couple to try:

Cucumber Blueberry Water Flush

Lemon Ginger Detox drink

Vitamin C Infused “Detox” Water

 

 

Broccoli White Bean Soup

Grab a bowl of this deliciousness!

Ingredients:

  • 1 large head broccoli (1 pound), cut into florets and thinly sliced stems
  • 2 Tablespoons extra-virgin olive oil
  • 1 yellow onion, diced
  • 2 garlic cloves, thinly sliced
  • One 15-ounce can cannellini beans, drained
  • 2 1/2 cups vegetable broth
  • 1/2 ounce shaved Parmesan (optional)
  • Freshly ground pepper to taste
  • Salt to taste

Instructions:

  1. Steam broccoli until tender.
  2. Heat oil in a medium pot over medium heat. Sauté onion and garlic until translucent, about 6 minutes.
  3. Add beans and broth and bring mixture to a simmer.
  4. Remove from heat.  Add broccoli and puree in batches in a blender until smooth.
  5. Garnish each bowl with  shaved Parmesan (optional).

Makes 8 servings

Nutrition Facts per serving: Calories 128 Total Fat 4g Cholesterol 0mg Sodium 51mg Total Carbohydrate 19g Dietary Fiber 5g Sugars 3g Protein 6g Vitamin A 42% Vitamin C 91% Calcium 8% Iron 12%

For a 10-Day Weight Loss Jumpstart and Detox Plan and a Get Healthy Program please check out

The Nutrition Twins’ Veggie Cure!

 

Broccoli-White Bean Soup
 
Grab a bowl of this deliciousness!
Serves: 8
Ingredients
  • 1 large head broccoli (1 pound), cut into florets and thinly sliced stems
  • 2 Tablespoons extra-virgin olive oil
  • 1 yellow onion, diced
  • 2 garlic cloves, thinly sliced
  • One 15-ounce can cannellini beans, drained
  • 2½ cups vegetable broth
  • ½ ounce shaved Parmesan (optional)
  • Freshly ground pepper to taste
  • Salt to taste
Instructions
  1. Steam broccoli until tender.
  2. Heat oil in a medium pot over medium heat. Sauté onion and garlic until translucent, about 6 minutes.
  3. Add beans and broth and bring mixture to a simmer.
  4. Remove from heat.  Add broccoli and puree in batches in a blender until smooth.
  5. Garnish each bowl with  shaved Parmesan (optional).
Nutrition Information
Calories: 128 Fat: 4 Carbohydrates: 19g Sugar: 3g Sodium: 51mg Fiber: 5g Protein: 6g Cholesterol: 0mg