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

Ginger Mint Turmeric Green Tea Flat-Belly “Detox” & the Turmeric 411

Yaaassss!!!!!!! We needed this! This beauty was born right after a week of holiday parties away from our anti-inflammatory ingredient-packed kitchens and when we were feeling not as great as we like (aka, a bit more puffy and less energetic than the norm) and we were itching to get back on track. If you’ve spent time on our blog, you know that we’ve become quite obsessed with these “detox” drinks, thanks to YOU and our clients who have been loving our antioxidant-packed creations and have been requesting them after seeing how amazing and light they help them to feel.

If you’ve tried them, you know it’s no secret that these bevvies help to prevent hunger and overeating, squash cravings, beat the bloat and flood the body with nutrients that help combat the damage caused by a poor diet, alcohol, daily stress and from everyday living.

Remember these awesome numbers?

Lemon Ginger Turmeric “Detox” Tea

Vitamin C Infused Detox Water

 Slimming Raspberry Mint Detox Spritzer

Apple Cider Vinegar & Lime “Detox” Drink

 

And these drinks have become so important in the success of our clients that we’ve even included them as an important part in our 21-Day Body RebootTM,  our life-altering program that helps you to lose your last 10 pounds and more (& keep it off!)—while going wild on the weekend!

 

How do these drinks work their magic?

They immediately help to get your mind and body back on the healthy track.  We call them Clean-ToxTM drinks because they work especially well in helping the body in its’ natural detox process as you eat, wholesome, “clean” (aka, unprocessed) food.

 

And while your body does a great job of cleansing and detoxifying itself on its’ own, certain ingredients (like the major inflammation-fighters in this drink, help it in its’ process! And special ingredients in this hot number offer anti-bloat benefits too!

 

This drink is almost too much for Lyssie to take, because as you likely know, besides being a bit overly excited by sardines, she’s also got the hots 😉 for ginger, turmeric and mint—and  combining them in one delicious, bloat-busting green tea bevvie is INSANELY awesome!!  Here’s the low-down and why this drink works wonders!!

 

Note: To get the most from this “detox”, we also recommend following our red, orange and green rule. Simply, include one serving of red, orange or green produce with every meal. Doing so will flood your body with antioxidants and plant nutrients that will begin to denature damaging particles and toxins. Plus, if you fill up on veggies, you’ll be less likely to reach for starchy sides. Pssst… this drink helps you to meet our rule- mint (green) and turmeric (fall under the orange).

 

 

Ginger:

 

If you ever need any, head over to Lyssie’s kitchen, she uses it daily and she’s got plenty of it on-hand, in case the store runs out! 😉

 

  • As an antioxidant it neutralizes free radicals—it mops them up and drags them out of the body, so they can’t do as much damage to healthy cells.

 

  • It’s a powerful anti-inflammatory. Your body responds to poor food choices and toxins with inflammation. So, preventing that inflammation means not only will you have a less inflamed inside and less stomach distress, but also that you’ll be healthier in the long haul!
    • Chronic inflammation causes damage to tissues in the body and it speeds the aging process. It also wreaks havoc on your insides so preventing it means less bloating and puffiness so that you can feel your best!
    • When you overindulge on food and drink and your intestinal tract is acting out in response, i.e.–you’re feeling bloated and your tummy is full of discomfort, ginger is great! Use it to pacify your insides so they can start calming down, repairing, de-puffing, rebooting and rinsing the bloat.
  • Ginger also fights bloat by helping to ease stomach and intestinal discomfort and it is even used in anti-gas medication.

 

Turmeric:  When Lyssie found out who’s closely related to turmeric, it made sense why she loves it so much. Here’s looking at you ginger! 🙂

 

If you’ve been wanting to give this a try, here’s your chance!  If you’ve been a little gun-shy to try turmeric, our 5-Minute Turmeric Golden Milk is the perfect gateway since it’s an easy way to ease into it by enjoying this warm, comforting drink before bed.

 

  • Turmeric, the bright yellow spice (you’ve likely tried it in curries, mustards and golden milk lattes) has gained quite a reputation as a superfood and for being one of the most potent healers.

 

  • Its’ anti-inflammatory and antioxidant properties protect cells from harmful free radicals.

If you’ve overdone with not-so-healthy foods, this is one way to help nurse your body back to health!

 

  • Helps fight cancer and Alzheimer’s disease—this disease has been cruel to our family so it’s another reason we load up on it.

 

Note: Black pepper helps boost turmeric’s absorption, otherwise turmeric is hard to absorb, making it difficult to reap the benefits. See below.

The Mint:

Mint eases digestion and helps settles the stomach. Less havoc in the belly allows it to calm, helping to prevent bloat. We add mint to everything! Hello Lemon Mint Detox Drink !

 

  • Mint’s antioxidant rosmarinic acid, has anti-inflammatory properties to ease damage inside your body!

 

 

The Black pepper:

 

So great!– this hot and pungent spice contains piperine, which enhances the absorption and the anti-inflammatory effects of turmeric (see below!). And black pepper helps to ease digestion—calmer insides = less belly bloat.

 

The green tea:

Hello Green tea, see ya later toxins!  Green tea, (and all veggies and fruits) contain powerful phytonutrients to stave off damage from invading particles.

 

Ginger Mint Turmeric Green Tea Flat-Belly “Detox”

You can reserve the “tea” in the strainer for several uses.  Feel free to add a sprinkle of cinnamon or cayenne for an additional boost.  The spicy black pepper kick adds an additional benefit and plays an important role in this “detox” drink because it helps boost turmeric’s absorption from the digestive system into the bloodstream—otherwise turmeric is hard to absorb, making it difficult to reap the benefits.

Start with this simple combo for 1 serving:

Ingredients:

8 ounces water

1 green tea bag

1 tbsp. grated ginger

1 tsp ground turmeric (*alternatively 1 tbsp. grated turmeric)

1 tbsp fresh mint leaves, plus extra for garnish

Juice from fresh lemon, optional

Dash of black pepper

 

Note: if you prefer sweeter drinks, add a drop of liquid organic stevia.

Directions:

  1. Boil water.
  2. Meanwhile, place grated ginger and mint leaves in tea strainer**
  3. Place turmeric in mug and pour boiling water in. Stir quickly for several seconds until lumps are dissolved.
  4. Place tea bag in the mug with the turmeric.
  5. Place the strainer with the grated ginger and mint inside the mug with the green tea and turmeric. Pour boiling water in and let steep for several minutes.
  6. Remove strainer and reserve for second cup of tea. Add remaining mint leaves in the tea cup and gently muddle against the side of the cup, remove leaves with spoon, if desired. Squeeze several squirts of lemon (optional) in mug and enjoy! Note: You can reserve the tea in the strainer for several uses.

*If using ground turmeric, place in the mug when you add the strainer with grated ginger, add the warm water and stir until no lumps.

**If you don’t have a tea strainer, you can place the grated ginger and mint leaves in the cup loosely with the tea bag in step 4 and strain before drinking.

Nutrition Facts per 8 ounce serving:  3 Calories

Ginger Mint Turmeric Green Tea Flat-Belly “Detox” & the Turmeric 411
 
Author:
Serves: 1
Ingredients
  • 8 ounces water
  • 1 green tea bag
  • 1 tbsp. grated ginger
  • 1 tsp ground turmeric (*alternatively 1 tbsp. grated turmeric)
  • 1 tbsp fresh mint leaves, plus extra for garnish
  • Juice from fresh lemon, optional
  • Dash of black pepper
  • Note: if you prefer sweeter drinks, add a drop of liquid organic stevia.
Instructions
  1. Directions:
  2. Boil water.
  3. Meanwhile, place grated ginger and mint leaves in tea strainer**
  4. Place turmeric in mug and pour boiling water in. Stir quickly for several seconds until lumps are dissolved.
  5. Place tea bag in the mug with the turmeric.
  6. Place the strainer with the grated ginger and mint inside the mug with the green tea and turmeric. Pour boiling water in and let steep for several minutes.
  7. Remove strainer and reserve for second cup of tea. Add remaining mint leaves in the tea cup and gently muddle against the side of the cup, remove leaves with spoon, if desired. Squeeze several squirts of lemon (optional) in mug and enjoy! Note: You can reserve the tea in the strainer for several uses.
Nutrition Information
Calories: 3

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

 

 

 

 

Cranberry Orange & Ginger Detox Drink

As registered dietitians and personal trainers, clients always ask us what they can do to stay on track, and of course this seems to be especially challenging when there are lots of celebrations, like during Memorial Day weekend or the holiday season—but let’s face it, even when there aren’t holidays eating healthfully can be a challenge. When your schedule is filled to the brim with anything from long work events to parties, holiday or not, you can wind up feeling bloated and heavy – and you better believe we’re no fans of that! Our solution to help you to stay trim, is one we’ve fallen in love with ourselves– our beloved “detox” drinks! They’re some of the most popular recipes on our blog and we’re obsessed with coming up with new flavor combinations to keep things interesting!

They’ve become so important in the success of our clients that we’ve even included them as an important part in our 21-Day Body RebootTM,  our life-altering program that helps you to lose your last 10 pounds or more—while going wild on the weekend You may remember some of our other faves!

Cucumber Blueberry Water Flush

Lemon Ginger Turmeric Tea “Detox”

Lemon Ginger Detox drink

Vitamin C Infused “Detox” Water

This cranberry, orange, and ginger festive flavor concoction will keep your taste buds satisfied! It was originally inspired during the holiday time to aid in flushing bloat and keeping you trim and slim (see below why it works!)in case you overindulged—but let’s face it, holiday time is not unique in that, so sip this baby any day of the year when you want to kick bloat to the curb! 😉

Here’s why this drink is a lifesaver:

It flushes bloat

It’s easy to get dehydrated, especially if you’re indulging in too many boozy drinks and salty snacks!  Your body likes salt to be at a very particular concentration in the body.  Eat too much salt and your body holds on to water to dilute the salt.  And when you hold on to excess water, guess what? You feel BLOATED & puffy!  ICK! Drinking plenty of water helps keep you hydrated so your body can flush excess sodium and waste, making you feel light and energized and since water also flushes waste (i.e., helps prevent constipation, keeping you regular and flushing out any gut bulges that come with the waste!)- hello flat-tummy!

Ginger: (Lyssie’s lov-ah! 😉 that shows up in everything she makes!) is rich in anti-inflammatory properties, while it also helps soothe your stomach and ease digestion, calming your insides so you can have a flatter tummy, helping you to reset after  a day of heavy foods.

It crushes sweet cravings

Sipping on this detox drink is our key to crushing sweet cravings!  As you know, we both have a sweet tooth, and it rears its’ head in the evening after dinner, when admittedly, we’re not truly hungry, just “snacky”. This yumster works it’s magic for us—it’s the ultimate sugar-tooth buster!  The natural sweet, tangy flavor of oranges and cranberries gives your taste buds the sweetness they crave without a ton of calories or sugar!  It’s so much easier to say no to another piece of chocolate or gingerbread man when your belly is already full of good-for-you food and drinks (like this lil’ number!).

It reduces inflammation

Cranberries and oranges are both packed with vitamin C, an antioxidant that helps boost your immune system and rid your body of toxins, keeping inflammation at bay. Ginger is also a powerful anti-inflammatory agent, chasing free radicals and other toxins out of your body.

 

When you get an injury, your body’s immune system responds with inflammation in a healthy way – but not all inflammation is healthy. When your body is taxed with constant inflammation from things like alcohol, refined sugars, and chemicals in processed foods, your body ramps up its inflammatory response and works in overdrive to keep you healthy. Keeping up with that constant inflammation takes a lot of work from your body and can wear down your immune system, leading to everything from the common cold to chronic health issues.

 

Eating and drinking foods with anti-inflammatory ingredients helps fight that constant inflammation so your body can work in tip-top shape! Since this detox drink is jam packed with anti-inflammatory goodness (but still tastes like a festive holiday mocktail!), it’s the perfect concoction to keep you healthy throughout the year!

Cranberries contain unique, health-promoting flavonoids called PACs.  PACs help reduce inflammation associated with chronic disease and aging (and as an added bonus, they also reduce the incidence of certain infections, maintain a healthy urinary tract and improve heart health).

(Fun fact! A recent study published by the American Journal of Clinical Nutrition found that drinking 8-ounces of cranberry juice a day reduced the number of symptomatic UTIs by nearly 40 percent in women with recurrent UTIs.)

 

Our PACman & Cranberry linked- -Confession: We loved PACman as kids. (OK, and maybe a little bit as adults too! But that’s just because of the good memories we have from our past! 😉) We had blue pac-man shoes that we thought were THE BOMB and when you pressed your finger on the bottom, the imprint left a pacman shape impression on your hand, soooo cool!   We now realize the atrociousness of the shoes, but love them anyway.  Point? We’ve become bigger cranberry fans since learning they’ve got PACs—remind us of pacman–they gobble the bad stuff in your body to keep you healthy…

 

 

Our favorite part about this drink? It’s tasty enough to serve at a party or to keep in your fridge and sip all day (and week!) long! Don’t keep all the health benefits to yourself – the holiday season (and all seasons! 😊 ) are for sharing ;). Make a big batch of this Cranberry Orange & Ginger Detox Drink to share with everyone at your next holiday party to keep everyone happy and healthy.

Cranberry Orange & Ginger “Detox” Drink

Yield: 4 8-oz servings

Ingredients:

½ cup fresh cranberries

½ orange, sliced

1-inch chunk ginger, sliced

4 cups water

 

Directions:

  1. Place the cranberries in a pitcher or large jar and smash them with the back of a wooden spoon to pop them open.
  2. Add the sliced orange, ginger, and water, and stir.
  3. Let infuse in the fridge overnight, then enjoy!

Nutrition info per 8-oz serving (if all the fruit is eaten): 15 calories, 0 g fat, 5 mg sodium, 3 g carbs, 1 g fiber, 2 g sugar, 0.2 g protein

Cranberry Orange & Ginger Detox Drink
 
Author:
Serves: 4, 8 ounce drinks
Ingredients
  • Ingredients:
  • ½ cup fresh cranberries
  • ½ orange, sliced
  • 1-inch chunk ginger, sliced
  • 4 cups water
Instructions
  1. Directions:
  2. Place the cranberries in a pitcher or large jar and smash them with the back of a wooden spoon to pop them open.
  3. Add the sliced orange, ginger, and water, and stir.
  4. Let infuse in the fridge overnight, then enjoy!
Nutrition Information
Serving size: 8 ounce serving, if fruit is eaten Calories: 15 Fat: 0 Carbohydrates: 3 g Sugar: 2 g Sodium: 5 mg Fiber: 1 g Protein: 0.2 g

Power Protein & Berry Antioxidant Slimdown Smoothie

The combination of the antioxidant-rich California prunes, strawberries and blackberries pack a fiber-punch while making this smoothie delightfully sweet and refreshing. The California prunes are a sweet, convenient way to include polyphenols, antioxidants in the diet that can help protect the body against heart, eye, memory, and immune system issues. Plus, research suggests eating 5-6 prunes a day may support healthy bones! The unexpected superstar weight loss ingredient is the protein-packed pea protein, as like all pulses, can aid in weight loss even when calories aren’t restricted; it was also found to be more effective than whey protein at fighting against hunger.

 

When you sip, you’ll reap rewards…

Here’s why pea protein rocks—and why it’s so great in your smoothie!  (Hint: It’s a pulse!)

It contains both fiber & protein: If you’ve spent any time on our blog, you know that the magical combination for weight loss is a meal that contains both protein and fiber, to keep you satisfied, your energy on an even keel and keep your blood sugar level stable.

o Power to Pulses! Not many foods contain both protein and fiber, and peas, like all pulses (the delicious, protein-packed, sustainable foods you know as dried peas, beans, lentils and chickpeas) contain this weight loss friendly combo!

• Pssst….fun fact: In 2016 Pulses were named International Year of Pulses (IYP) by the United Nations.

Research show that pulses (like pea protein), aid in weight loss even when calories aren’t restricted. Check out this 2016 study1, that found that it was just 3/4 cup of pulses per day that worked!

 

California Prune Benefits (we use California prunes because they are super sweet and we grew up loving them. 🙂 )

If you’re allergic to dairy, lactose intolerant or avoid dairy, meet your bone-building bestie! 🙂

  • Research suggests that eating 5-6 prunes a day may help support healthy bones! So cool, we know!Why? Prunes have copper which aids in bone structure, boron and a handful of polyphenols that help with the regulation of bone building and bone breakdown. 1
  • They’ve got Vitamin K which helps to improve calcium balance and promotes bone mineralization.A 40g serving (about 5 prunes) is an excellent source of Vitamin K, providing 30% of the Daily Value.Research is continuing on the effect of California prunes on bone health and they’re finding good stuff, healthy people… more good news to come!
  • Hello Polyphenols! California prunes pack polyphenols in their purple bodies, which acts as antioxidants  to protect your body–keeping watch over your heart, eyes, memory and immune system.
  • Plus, let’s not forget our antioxidant- rich friends are great for a flat-belly!   Feeling a little heavy and constipated? Help relieve your tummy and flush out some of that waste and bloat!   A serving of prunes (4-5 prunes) has 3 grams of fiber and 100 calories–and seem to do wonders when you need a little tummy relief!

 

Power Protein & Berry Antioxidant Slimdown Smoothie

Servings: 1 serving = 16 ounces

Ingredients:
• 1 cup unsweetened vanilla almond milk
• 1/2 frozen banana
• 1/3 cup frozen strawberries
• 1/4 cup frozen blackberries
• 2 California prunes (we use California prunes because they are super sweet and we grew up loving them)
• 1 scoop (27 grams) pea protein (We used Garden of Life’s Organic Raw Protein & Greens)

Directions:
1. Blend ingredients and enjoy!

Nutrition facts per 16 ounce smoothie:

256 Calories, 35 g carbohydrate, 5 g fat, 23 g protein, 0 g saturated fat, 10 g fiber

As you happily sip this Pea Protein Weight Loss smoothie, sip on this (more research supporting pulses, berries & weight loss…and California Prune benefits) below:

 

Super Berry Protein & Antioxidant Smoothie
 
Nutrition facts per 16 ounce smoothie: 256 Calories, 35 g carbohydrate, 5 g fat, 23 g protein, 0 g saturated fat, 10 g fiber
Author:
Serves: 1
Ingredients
  • • 1 cup unsweetened vanilla almond milk
  • • ½ frozen banana
  • • ⅓ cup frozen strawberries
  • • ¼ cup frozen blackberries
  • • 2 California prunes
  • • 1 scoop (27 grams) pea protein (We used Garden of Life’s Organic Raw Protein & Greens)
Instructions
  1. Blend ingredients and enjoy!

 

 

References:

Prunes:
1. Shahnazari M, et al. Dietary dried plum increases bone mass, suppresses proinflammatory cytokines and promotes attainment or peak bone mass in male mice: J Nutr Biochem. 2016;34:73-82.
Schreurs AS, et al. Dried plum diet protects form bone loss caused by ionizing radiation. Sci. Rep. 2016;6: 21343; doi: 10.1038/srep21343.

Hooshmand S, et al. The effect of two doses of dried plum on bone density and bone biomarkers in osteopenic postmenopausal women: a randomized, controlled trial. Osteoporosis International. 2016;27(7): 2271-2279.

Arjmandi BH, et al. Dried plum consumption and bone mineral density retention in postmenopausal women: a follow-up study. The FASEB Journal. 2016;30:1, Supplement lb268.

Hooshmand S, et al. The effect of dried plum on serum levels of receptor activator of NF-kB ligand, osteoprotegerin and sclerostin in osteopenic postmenopausal women: a randomized controlled trial. British Journal of Nutrition. 2014;112:55-60.

Rendina E, et al. Dried plum’s unique capacity to reverse bone loss and alter bone metabolism in postmenopausal osteoporosis model. PLoS One. 2013;8(3):e60569.

Hooshmand S, et al. Comparative effects of dried plum and dried apple on bone in postmenopausal women. British Journal of Nutrition. 2011;106(6);923-930.

Halloran BP, et al. Dietary dried plum increases bone mass in adult and aged male mice. Journal of Nutrition. 2010;140:1781-1787.

Hooshmand S, et al. Viewpoint: dried plum an emerging functional food that may effectively improve bone health. Ageing Research Reviews. 2009;8:122-7.

2. Seidel DV, et al. Dried plums modify fecal short chain fatty acid concentrations and gene expression in a rat model of colon carcinogenesis. The FASEB Journal. 2016;30(1Supplement):147.3.

Attaluri A, et al. Randomized clinical trial: dried plums (prunes) vs. psyllium for constipation. Alimentary Pharmacology and Therapeutics. 2011;33:822-828.

Seidel D, et al. Dried plums modify colon microbiota composition and spatial distribution, and protect against chemically induced carcinogenesis. The FASEB Journal. 2015;29(1 Supplement):394.7.

Pulses and berries in Weight loss:

o A study published in Nutrition Journal found that pea protein was more effective at staving off hunger than whey protein; improved satiety can potentially lead to weight loss. Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3295702/

1 Kim SJ, de Souza RJ, Choo VL et al. Effects of dietary pulse consumption on body weight: a systematic review and meta-analysis of randomized controlled trials https://www.ncbi.nlm.nih.gov/pubmed/27030531

C3G in berries may help with weight loss– check this out!:

11. Tsuda T., Horio F., Uchida K., Aoki H., Osawa T. Dietary cyanidin 3-O-beta-d-glucoside-rich purple corn color prevents obesity and ameliorates hyperglycemia in mice. J. Nutr. 2003;133:2125–2130. https://www.ncbi.nlm.nih.gov/pubmed/12840166
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4931534/

photo courtesy of pulses.org