Creamy Warm Cinnamon Banana Milk

Looking for a warm, tasty treat? If you’re like most people (and like us!), cozy comfort food calls your name.  🙂 So we’ve got the perfect sweet and healthy treat to get cozy with– in the winter or warmer months! This recipe is perfect as a dessert or even with your meals!  It’s delicious and nutritious with only 141 calories. Plus it’s got 9 grams of protein and 33% of your daily calcium requirements! Dairy-free?  No problem! Be sure to check out the link for milk-alternative ideas!

(Psst… if you love healthy comfort food as much as we do then give these recipes a whirl!

 

Skinny Mac & Cheese

Skinny Fried Rice

Apple Pie.

Skinny Oreo Balls

Cinnamon Oatmeal Raisin Cookies

Skinny Speedy Walnut Oatmeal Cookies 

 

Creamy Warm Cinnamon Banana Milk

Makes 1 Serving

Ingredients

  • 1 cup skim milk
  • ½ frozen banana
  • ¼ tsp cinnamon

Directions

Place the frozen banana in a microwavable cup with the skim milk. Heat in the microwave for 1 minute, or until desired temperature is reached. Add the cinnamon, stir and enjoy!

Nutritional Information

Serves 1

Per serving this lovely treat: 141 calories, 1g fat, 5mg cholesterol, 129mg sodium, 26g carbohydrates, 2g fiber and 9g protein!

Added bonus: this recipe is low in saturated fat and cholesterol while it is high in Vitamin A, Riboflavin, Vitamin B6, Vitamin B12, Phosphorus and Potassium.

Would you love to try this recipe but can’t consume dairy products? Be sure to check out the tasty milk alternatives that you can use in this recipe!

Our New book is now available! For delicious and easy ways to help  you eat healthfully, please check out our new book! The Nutrition Twins Veggie Cure! Click here to get it on Amazon Please let us know what you think of the recipes–we’ve got more than 100 yummy ones!!  Enjoy! 🙂

 

 

Creamy Warm Cinnamon Banana Milk
 
Skinny, Speedy Walnut Oatmeal Cookies March 22, 2013/in Blog, Recipes /by The Nutrition Twins If you are like us and have a sweet tooth (yep, we love sweet treats!), then you’ll love this recipe. Not only is it super easy but it’s healthy and won’t cause a sugar coma afterwards! By now you know that we’re always whipping up delicious, lightened up versions of our favorite treats, and this recipe is no exception! Pssst… if you’re looking for a few more tasty, healthy indulgences, here are just a few… 5 Minute Peanut Butter Chocolate Chip Cookies Skinny Oreo Balls Cinnamon Oatmeal Raisin Cookies Skinny Speedy Walnut Oatmeal Cookies Wild Blueberry Cookies oatmeal cookies These truly are the easiest cookies that you’ve ever seen! They have only 3 ingredients, only take 10 minutes to cook, and a big BONUS?! They are great for breakfast or for an on-the-go snack! Oatmeal is a great source of fiber to keep the pipes running smoothly and can also keep your energy revved! Ingredients 1 cup quick rolled oats 2 VERY ripe bananas ½ cup crushed walnuts Directions Preheat oven to 375° Mix all three ingredients together. Place 1 Tbsp of mixture on a greased baking sheet and bake for 10 minutes. Makes approximately 14 cookies. Each cookie has 55 calories, 2 g fat, 1 g protein, 8 g carbohydrate, 1 g fiber, 2 g sugar, 1 mg sodium Enjoy! For more delicious, healthy comfort foods, check out The Nutrition Twins’ Veggie Cure!!
Author:
Serves: 1
Ingredients
  • 1 cup skim milk
  • ½ frozen banana
  • ¼ tsp cinnamon
Instructions
  1. Place the frozen banana in a microwavable cup with the skim milk. Heat in the microwave for 1 minute, or until desired temperature is reached. Add the cinnamon, stir and enjoy!
  2. Nutritional Information
  3. Serves 1
  4. Per serving this lovely treat: 141 calories, 1g fat, 5mg cholesterol, 129mg sodium, 26g carbohydrates, 2g fiber and 9g protein!

Skinny Strawberry Yogurt Smoothie

 

 

We’re not gonna lie, this smoothie is pretty scrumptious! 😉 Enjoy and if you are a ginger fan, we definitely say, ginger it up!  It adds an awesome kick and it has anti-inflammatory components to keep your body healthy!  So without further ado, we bring you, one of our faves!…

 

And if you’re looking for more smoothies, here’s a few of our creations that we love to wake up with in the morn…

Skinny Smoothie

Blueberry-Lemon Morning Detox Smoothie

Kale Recharge and Detox Smoothie

Detoxifying Green Tea Smoothie

 

Skinny Strawberry Yogurt Smoothie

Serves 5, about 8-9 ounces each

Ingredients

  • 2 cups unsweetened vanilla almond milk (this also works well with any soy milk, coconut milk or plain milk!)
  • 1 (8-ounce) container fat free vanilla Greek yogurt
  • 1/2 cup pineapple or another favorite frozen fruit
  • 2 cups fresh strawberries
  • 1 banana, coarsely chopped
  • ½ teaspoon fresh grated ginger (optional)- We personally love the kick that ginger gives our smoothies!

Directions

  • Place all ingredients in a blender. Mix until smooth and thoroughly blended.
  • Serve immediately and enjoy!

Makes 5 servings.

Per serving: 132 calories, 1 g fat, 7 g protein, 27 g carb, 22g sugar, 2 g fiber, 66 mg sodium

 

Skinny Strawberry Yogurt Smoothie
 
Makes 5 servings. Per serving: 132 calories, 1 g fat, 7 g protein, 27 g carb, 22g sugar, 2 g fiber, 66 mg sodium
Author:
Serves: 5
Ingredients
  • 2 cups unsweetened vanilla almond milk (this also works well with any soy milk, coconut milk or plain milk!)
  • 1 (8-ounce) container fat free vanilla Greek yogurt
  • ½ cup pineapple or another favorite frozen fruit
  • 2 cups fresh strawberries
  • 1 banana, coarsely chopped
  • ½ teaspoon fresh grated ginger (optional)- We personally love the kick that ginger gives our smoothies!
Instructions
  1. Place all ingredients in a blender. Mix until smooth and thoroughly blended.
  2. Serve immediately and enjoy!

Best Post Workout Drinks!

Whether you’re a die-hard athlete or simply a weekend gym warrior it’s probably safe to say that you want a delish, tasty and energy reviving beverage post-workout. While most energy drinks are high in sugar and calories, there are some healthier and tastier alternatives for you next post-workout drink!

Photo reprinted with permission from makingthymeforhealth.com and www.healthyaperture.com.


Tomato Juice: New research shows that tomato juice can actually help to speed muscle recovery. Tomatoes are also full of the antioxidant lycopene which helps to reduce cell damage after workouts and exercise. Plus they’re packed with the electrolyte potassium as well as with water, both helping to rehydrate your body

NOTE: Watch out–store bought tomato juice is extremely high in sodium (nearly 1/3 of your daily allotment in just 1 cup) and there is no need to go get that much sodium as most people will easily replace any sodium lost in sweat with normal eating. Try our delish juice recipe below or opt for low-sodium tomato juice.

Chocolate Milk: Who doesn’t love a glass of milk? Chocolate milk replenishes muscles thanks to it’s nutrients and protein and carbohydrates! The levels of sugar and sodium have been found to help boost insulin levels to help retain energy. It does have sugar and sodium, so again be careful to not over consume. If you are watching your weight, this should serve as your post-workout snack, not simply a beverage that you would eat with a snack.

Tart Cherry Juice: The antioxidants in cherries can help cut back inflammation and swelling post-workout. It was also found to aide in faster muscle recovery and decrease muscle soreness. So add tart cherry juice to a smoothie with a banana, ½ cup ice and nonfat yogurt. If you are watching your weight, this should serve as your post-workout snack/meal, not simply a beverage that you would eat with a snack.

Curious why there’s not an energy drink on this list? They contain a ton of sugar–the one thing you don’t want to do after exercising your butt off!

To go along with the new craze of tomato Juice for a post-workout boost – here’s a lightened up recipe from just straight tomato juice – many people don’t like the thickness.

Another bonus? Our Skinny Tomato Watermelon Juice is packed with antioxidants–and with potassium which flushes sodium and bloat, goodbye puffiness :).

Skinny Tomato Watermelon Juice

Serves: 1

Ingredients

  • ½ cup fresh grape tomatoes
  • ¾ cup watermelon, cut in ¼ inch pieces
  • ¼ cup Ice

Directions

Place all ingredients into a blender and set on puree setting. Mix well until all chunks are gone and desired thickness is obtained. Add more ice if needed. Enjoy!

What are some post-workout drinks you’ve tried?

Nutrition Facts: Serving Size: 1 cup: 50 calories, 0 g fat, 0 g saturated fat, 12 g carbohydrate, 1 g protein, 9 g sugar, 2 g fiber, 6 mg sodium

For a 10-Day Weight Loss Jumpstart and Detox Plan as well as delicious and easy ways to help you eat healthfully, please check out our new book! The Nutrition Twins Veggie Cure!

 

Click here to get it onAmazon Please let us know what you think of the recipes–we’ve got more than 100 yummy ones!!  Enjoy! 🙂

If you like this recipe you may also like:

Just Call It A Comeback… Bloat-free After Last Night!
Skinny Ginger Cookies
Cinnamon Baked Apple Graham

Skinny Strawberry Vanilla Ginger Smoothie

Do you love milk but avoid it due to allergies or lactose intolerance or other reasons? If so, luckily there are quite a few alternatives.

Here’s a run-down of some that are worth giving a whirl  (And if you just like almond milk, this recipe is for you!):

 

 

Skinny Strawberry Vanilla Ginger Smoothie

(Psst… looking for more healthy or lightened up recipes?  Please feel free to search this site!  Or try these to start… Microwave Peanut Butter Chocolate Chip CookiesSkinny Oreo Balls, Skinny Potato Skins  Spaghetti Squash with Tomato Sauce and Parmesan Cheese.)

 

Almond milk tastes creamy and rich with a touch of nutty goodness. It has the least amount of calories for all milks. It’s fortified with vitamin E, calcium, and vitamins A and D. Almond milk does lack the fiber and protein that is found in the nut and is found to be higher in sodium than other alternatives.

Soy milk has a sweet taste. It typically has the same amount of protein as cow’s milk. The added calcium often sits on the bottom so be sure to shake it up well. Although there are benefits to eating soy, limit your soy intake to no more than 2-3 servings daily (1 serving= 1 cup soy milk) as research has linked higher amounts to certain cancers.

Coconut milk beverage is found in the containers that look like soy milk. It has the least amount of sodium and is usually low in calories (50- 80 calories per cup) and fat free. Most brands are found to be fortified with vitamin B12. Don’t confuse this beverage with Coconut milk itself which comes in the cans and is usually thick, creamy and has a coconut taste, (obviously!) but also that comes with close to 500 calories per cup! And the downside is that the main fat found in coconut milk is saturated, so definitely don’t get carried away with this one!

Rice milk is usually a lighter taste, sweet and watered down more. It provided a great source of carbohydrates, so drink up after your energy filled workouts! The downside is also the carbohydrates though; rice milk provides zero fiber unlike whole-grain carbohydrates and also is very low in protein.

Hemp milk has more of an earthy and nutty taste. It contains healthy omega-3 fatty acids. Note that hemp milk is not a great source of calcium unless you can find a brand that’s fortified with it.

Soy milk, almond milk and coconut milk are great add-ins for coffee or tea. Rice milk is great for baked goods and desserts. Hemp milk is good for muffins and quick breads.

So why not try a different kind of milk today?! Even if you aren’t lactose intolerant or have allergies – you may find that you enjoy the flavor of a change or can benefit from some nutrient you may not have usually gotten before in one of them!

Here’s a fast and easy smoothie recipe to try one of your new milk choices! We used almond milk but feel free to try any of the options listed above.

Skinny Strawberry Vanilla Ginger Smoothie

Ingredients

  • 2 cups unsweetened vanilla almond milk
  • 1 (8-ounce) container fat free vanilla Greek yogurt
  • 1/2 cup pineapple or another favorite frozen fruit
  • 2 cups fresh strawberries
  • 1 banana, coarsely chopped
  • ½ teaspoon fresh grated ginger (optional)- We personally love the kick that ginger gives our smoothies!

Directions

  • Place all ingredients in a blender. Mix until smooth and thoroughly blended.
  • Serve immediately and enjoy!

Per serving: 132 calories, 1 g fat, 7 g protein, 27 g carb, 22g sugar, 2 g fiber, 66 mg sodium

What other ways have you tried milk alternatives?

 

Skinny Strawberry Vanilla Ginger Smoothie
 
Per serving: 132 calories, 1 g fat, 7 g protein, 27 g carb, 22g sugar, 2 g fiber, 66 mg sodium
Author:
Serves: 1
Ingredients
  • 2 cups unsweetened vanilla almond milk
  • 1 (8-ounce) container fat free vanilla Greek yogurt
  • ½ cup pineapple or another favorite frozen fruit
  • 2 cups fresh strawberries
  • 1 banana, coarsely chopped
  • ½ teaspoon fresh grated ginger (optional)- We personally love the kick that ginger gives our smoothies!
Instructions
  1. Place all ingredients in a blender. Mix until smooth and thoroughly blended.
  2. Serve immediately and enjoy!

Vanilla Berry Smoothie

Vanilla Berry Smoothie

As you probably know by now, we are always singing praises about all kinds of berries. Not only are they healthy, filled with vitamins and minerals, but they also pack an antioxidant punch! They also are a great source of fiber, which helps make you feel full longer. Gotta love that!  And you know that these twin sisters, veggie-loving registered dietitians who also have a big ‘ole sweet tooth that we work hard to keep in check 😉 are always up to finding healthy and yummy ways to squash sweet cravings.  This number hits the spot! Part berries/ part cinnamon both add a great sweet kick –and with health benefits!  Yahooo!mixed berries

Most berries are in season during the summer, but they are available all year round. Better yet, if you freeze them during the summer or buy the frozen variety you can enjoy them any time of year without having to worry about them being seasonal.

Check out these fun facts and why you’ll want to incorporate berries into your diet every day–and into our Vanilla Berry Smoothie below!

 

Strawberries contain more vitamin C in one cup than oranges do! They also provide a great source of folic acid which is used to make healthy new cells in our body.

Blueberries contain the highest amount of antioxidants. So they’re superstars when it comes to protecting your body against inflammation, aging and disease. Chronic inflammation seems to play a large part in contributing to diseases like cancer, heart disease and diabetes.

Blackberries and Raspberries contain 8 grams of fiber in one cup! Wow!

Grapes, which are technically berries, are a great source of Vitamin A, C and B6!

All berries are low in calories and can be mixed in many other foods such as yogurt or salad for a healthy nutrient boost.

This only lists a very few of the berries that are out there for you to try. There’s also gooseberries, acai berries, boysenberries, cranberry, elderberry, goji berries and the list goes on. So try some new mixed berry concoction of your own and reap the benefits! We’ve included a simple and easy mixed berry shake that you can serve for a scrumptious and healthy treat.

So it’s time to give this scrumptious Vanilla Berry Smoothie a whirl! 🙂  It’s dessert done healthy, enjoy!

 

Pssst…. if your looking for other delish, healthy and wasitline-friendly desserts, please check out ouf Chocolate Chip Banana & Zucchini Muffins, or our Skinny Pumpkin Muffins,  or these these Skinny Mini Muffins, just to name a few!  Or search our site! 🙂

 

 

Vanilla_Berry_Smoothie

Vanilla-Berry Smoothie

Serves: 3

Ingredients

  • 1 quart plain nonfat Greek yogurt
  • 8 ounces unsweetened frozen strawberries or blueberries (or berry of your choice, we used blackberries here)
  • 2 cups unsweetened vanilla almond milk
  • 1 banana, frozen
  • 1 tsp cinnamon

Directions
Add half of each of the yogurt, berries and milk into a blender and blend until smooth. Add the remainder of the ingredients and blend until smooth. Pour into 3 glasses and enjoy!

 

Nutrition facts for 1/3 entire recipe:  250 Calories, 2 g fat, 43 g carbs, 18 g protein, 5 g fiber,

For more than 100 delicious recipes like this and a 10-day Weight Loss Jumpstart and Detox Plan, plus a GET HEALTHY plan please check out The Nutrition Twins’ Veggie Cure

What different ways have you incorporated berries into your diet?

 

Vanilla Berry Smoothie
 
Author:
Serves: 3
Ingredients
  • 1 quart non-fat plain Greek yogurt, frozen
  • 8 ounces unsweetened frozen strawberries or blueberries (or berry of your choice, we used blackberries here)
  • 2 cups unsweetened vanilla almond milk
  • 1 frozen banana
  • 1 tsp cinnamon
Instructions
  1. Add half of each of the yogurt, berries, milk, and banana into a blender and blend until smooth. Add the remainder of the ingredients and blend until smooth. Pour into 3 glasses and enjoy!
Nutrition Information
Calories: 250 Fat: 1 g Carbohydrates: 43 g Fiber: 5 g Protein: 18 g