Yogurt & Almond Topped Plum Bites –the ultimate plum-back!

 Just call it a plum-back! If you had a rough weekend or day yesterday, eat this delish treat for the ultimate plum-back! 😉 These tasty, juicy nips are the perfect combination of Greek yogurt, plum and nuts and they’ll have you feeling your best in no time as they flood your body with antioxidants and nutrients to get you back on your healthy A-game!

One medium sized plum, aka a potassium-rich, bloat-buster– because it counteracts sodium and the puff that comes with it– has just 30 calories and is rich in vitamin C, as well as other antioxidants, like beta carotene, that protect your body.  These powerful phytonutrients fend off damage from stress, pollution and even from poor food choices!  So after a rough go on your body, eat this for the perfect plum-back! 😉

Looking for some healthy salad recipes with similar benefits? 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

Citrus & Avocado Salad

We grew up eating plums all summer long—dry (yes, in the dry form, they’re prunes!) and fresh!

Did you know that plums are relatives of peaches and nectarines and that The United States has up to 100 varieties that vary in shape, size, color and taste?!

We like to call these little plum-bites ”refresher bites” since they perk you, your taste buds and your mood.

Yogurt & Almond Topped Plum bites

 

 

These refreshers make the perfect snack or guilt-free dessert!

Makes 2 Servings

Ingredients:

 

2 plums (approximately 2-1/8″ diameter)

2 oz, vanilla, non-fat Greek yogurt

1/2 Tbsp (15g) slivered almonds

Cinnamon, dash

Honey, for drizzling, optional

 

Directions:

Slice plums in half and remove the pit. Place a dollop (about a tablespoon) of yogurt in the center of each plum half. Sprinkle each with almonds and cinnamon and a drizzle of honey, if using.

 

Nutrition Information: 74 calories, 2 grams of fat, 0 grams saturated fat, 1mg cholesterol, 1 gram fiber, 9 grams sugar, 4 grams protein, 11 grams carbohydrate

Yogurt & Almond Topped Plum Bites --the ultimate plum-back!
 
These refreshers make the perfect snack or guilt-free dessert!
Author:
Serves: 2
Ingredients
  • Ingredients:
  • 2 plums (approximately 2-1/8" diameter)
  • 2 oz, vanilla, non-fat Greek yogurt
  • ½ Tbsp (15g) slivered almonds
  • Cinnamon, dash
  • Honey, for drizzling, optional
Instructions
  1. Slice plums in half an remove the pit. Place a dollop (about a tablespoon) of yogurt in the center of each plum half. Sprinkle each with almonds and cinnamon and a drizzle of honey, if using.
Nutrition Information
Serving size: 1 serving Calories: 74 Fat: 2 g Saturated fat: 0 g Fiber: 1 g Protein: 4 g

 

Skinny Iced Matcha Green Tea Latte

As registered dietitian nutritionists, we don’t typically go for the latest food craze, but we’ve fallen for another trendy health food.  Iced matcha green tea. And guess what? Sometimes we make it a latte! 🙂 Don’t worry; we’ve got a flat-belly version (below) for a drink that may otherwise set you back quite a few calories.  So add this sipster to your list — and you’ll have the perfect anti-inflammation, love-your-liver go-to drink for busting toxins! So perfect if your summer (or any time of year!) has been packed with a lot of partying. 😉

If you’ve been wanting to add green tea to your life, we think it’s worth going for its’ superstar sista, matcha.

Matcha green tea comes from the same tea leaf that green tea comes from—only with matcha, the tea leaf is steamed, dried, and then ground into the fresh green powder and is even more powerful than green tea because instead of just getting the benefits and the antioxidants that leach into the tea, when you drink matcha, you drink the entire ground leaves and 100% of the nutrients in the leaf, so you get more potent antioxidants and benefits. 

 

Matcha…

That means you consume more of the catechins—and EGCG (epigallocatechin),  the main catechin, a disease-fighting flavonoid and antioxidant that is associated with everything from reducing cancer and blood pressure to protecting your brain against aging. EGCG/catechins appear to speed up liver activity and increase the production of detoxification enzymes.  Yasss! 🙂

While green tea is antioxidant-rich, matcha tea may contain 2-3 times more EGCG than green tea, along with trace amounts of vitamins and minerals (A, B-complex, C, E, and K).

 

Matcha is delicately grown, harvested, and processed.  It has a deep, earthy, rich flavor without being overly bitter.

 

30-Second Iced Matcha Skinny Green Tea Latte (and non-iced) Bonus:

This matcha detox drink combines nutrients to help your liver in its detoxification process, antioxidants to help your body fend off the damage from toxins and free radicals that occur from everyday living while also providing some anti-bloat and possible metabolism boosting benefits.

 

More benefits to this Detox Drink:

The matcha green tea:1

  • Promotes fat loss
  • Protects against a myriad of cancers
  • Lowers blood pressure
  • Fights the flu
  • Keeps the cardiovascular system healthy
  • Improves insulin sensitivity in type-2 diabetes
  • Helps build strong bones
  • Protects the liver

30 –Second Iced Matcha SkinnyGreen Tea Latte

At home, this is how we make our quickie Iced Matcha:

Ingredients:

1 cup ice

2 teaspoons matcha powder

1/2 cup cold water

2-3 ounces of chilled unsweetened vanilla almond milk

Dash of vanilla or chai spice, orsome fresh mint

Directions:

Pour ice in a bottle or shaker and sift 2 teaspoons matcha powder into shaker.  Add one-half cup cold water, shake the mixture well and pour into a glass filled with ice. (The tea doesn’t brew or dissolve, but simply mixes in.  If you let it sit for a while after shaking, the tea will fall to the bottom, so simply stir it or shake it again to get it to mix back in!) When we make this a latte, we pour 2-3 ounces of chilled unsweetened vanilla almond milk into the glass and often stir in a dash of vanilla or chai spice–or some fresh mint, depending on our mood!

 

All for 20 calories and one refreshing anti-inflammatory mood booster!

 

Scroll down for

Traditional Matcha Skinny Green Tea Latte

 

Traditional Matcha Skinny Green Tea Latte

  • 1 tsp Matcha
  • 2 ounces hot water
  • 2 ounces Milk (cow, almond, soy or rice – we recommend almond)

 

Optional:

  • Add vanilla, almond or mint flavors
  • Sweeten with honey or agave nectar

Directions:

  1. Sift Matcha into a cup.
  2. Adding 2 ounces hot water and stirring matcha with whisk (like seen in photo below/ abov) until matcha becomes a smooth paste.
  3. Pour matcha tea into a tea cup
  4. Pour milk over matcha tea
  5. For fun! Add almond flavor, honey or mint or sweeten with honey or agave nectar.

Skinny Iced Matcha Green Tea Latte
 
Author:
Serves: 1
Ingredients
  • Ingredients:
  • 1 cup ice
  • 2 teaspoons matcha powder
  • ½ cup cold water
  • 2-3 ounces of chilled unsweetened vanilla almond milk
  • Dash of vanilla or chai spice, orsome fresh mint
Instructions
  1. Pour ice in a bottle or shaker and sift 2 teaspoons matcha powder into shaker. Add one-half cup cold water, shake the mixture well and pour into a glass filled with ice. (The tea doesn’t brew or dissolve, but simply mixes in. If you let it sit for a while after shaking, the tea will fall to the bottom, so simply stir it or shake it again to get it to mix back in!) When we make this a latte, we pour 2-3 ounces of chilled unsweetened vanilla almond milk into the glass and often stir in a dash of vanilla or chai spice--or some fresh mint, depending on our mood!
Nutrition Information
Serving size: 1 Calories: 20 calories

Metabolism Boosting Morning Green Smoothie

 

Early on in our career as dietitians, our first book, Fire Up Your Metabolism was published.  We felt compelled to write the book after realizing that so many people felt doomed by their genetics or that they couldn’t do anything to get their body to burn more calories.  We wanted to let people know that there is hope—and show them the truth–that you can do things to help your body to burn calories more efficiently and genetics don’t dictate your metabolic fate—and speeding up your metabolism actually really is something to feel optimistic about!

As identical twins, we were excited to test the science and show just how much control you could have over your metabolism (one of us was the guinea pig and one of us was the control for each of the 9 principles in our book.  We did coin tosses to see who would have to be the guinea pig [not following one of our steps for boosting metabolism]—and Tammy wasn’t thrilled to lose most of the coin tosses, especially considering her wedding was around the corner and losing a coin toss meant doing something not-so-great for your metabolism that would result in weight gain!)).

 

When it comes to metabolism, eating to keep your body in the best working order possible is ultimately what’s best for your metabolism to keep it running efficiently.

Psst….  here are a drinks with benefits to try:

Minty Lime Iced Green “Flat Belly” Tea

Cool Citrus Cucumber Detox

Apple Cider Vinegar & Lime “Detox” Drink

Cucumber Blueberry Water Flush

Lemon Ginger Detox Drink

Mixed Citrus Ginger Flush

On top of that, there are certain foods and other lifestyle steps (we talk about these in our book) that can help.  And this smoothie contains some of those foods, plus the protein and fiber to get your body and metabolism going…

We <3 this smoothie because it makes a fabulous breakfast to start the day giving your metabolism a boost:

  • We made sure it’s got both protein (the metabolism-friendly nutrient that requires your body to burn the most calories digesting it) and fiber, and together they provide satisfaction and long-lasting energy and keep your body on even keel, preventing hunger and the overeating that comes with it as well as energy dips so that you can also move more and boost your metabolic rate.
  • We want you to feel light and energetic, and unlike breakfasts that make you sluggish, resulting in you being less active; burning fewer calories and negatively impacting your metabolism, this hottie keeps you feeling light
  • Sip this fluid-packed breakfast and it helps to prevent dehydration; every process in the body takes place in water if you are not properly hydrated, normal body processes, such as digestion and an efficient metabolism will suffer.

Each of the ingredients in this smoothie helps to keep the body in better working condition. This is especially important as we age to prevent damage to the body that prevents it from running efficiently. Check out how we hook you up! 😉

The GREEN Bonuses:

Avocado:

  • We always have a lifetime supply of these in our apartments 🙂 .  In addition to being packed with over 21 vitamins and minerals plus healthy fats and anti-inflammatory benefits, research suggest that the fiber, unsaturated fat content, and a blood-sugar-lowering sugar called D-mannoheptulose in avocados may offer another advantage in helping steady blood sugar levels and keeping appetite in check.
  • Packed with potassium to restore normal fluid balance and flush out the bloat.

Green Tea:

  • We like to sneak this into ice cubes and use it as a broth for cooking.  After all, it’s packed with phytonutrients and anti-inflammatories, tea helps to hydrate while flooding the body with health-promoting nutrients.  Research has shown that tea can do everything from helping to protect the heart against heart disease and cancer to possibly even revving metabolism.  Several studies, including one in the American Journal of Clinical Nutrition found that green tea has metabolism-boosting properties and fat-oxidizing properties that can help to promote weight loss and stave off weight gain. Sip tea throughout the day.  Research shows that if you can drink 4-6 tea cups a day (tea cups are smaller than regular cups, about 4 ounces a cup), you can boost your metabolism. This smoothie will help get you closer to your goal.
  • Tea also contains the amino acid theanine that brings on a mental alertness and calmness that helps you to make rational decisions, so you can turn down fatty, caloric foods that you’d normal eat due to stress.
  • Also, tea contains some caffeine so it often provides the little boost people look for in the morning.

 

Spinach or Kale:

  • We’re obsessed! 😉 Both play a part in the liver’s detoxification process—so if you overdid it on alcohol, or if you were in a polluted environment or have been exposed to second hand smoke, these will  help your body to detoxify the chemicals, keeping your body in better working order, making everything, including your metabolism, work more efficiently.

 

Pineapple:

We love that just a few frozen tidbits add so much sweetness and among other things, pineapple’s got  bromelain to help reduce severe inflammation,(the root of so much evil in the body), reduce sinus and congestion, and may help ease digestion and generally protects the body from damage, keeping it running efficiently, this includes a well-tuned metabolism. Oh yeah!

 

Greek Yogurt:

Dare you peek in our fridge?  There’s a reason we’re fully stocked with this. It’s packed with metabolism-friendly protein and the calcium in yogurt may help lower calcitrol in the body, which helps turn on fat burning and shut down fat storage.  And, the helpful probiotics in yogurt are good for your gut health.  Good gut health includes the good bacteria and gut microbes in those who are a healthy weight are different than in those who are obese.

Ginger:

As you know, Lyssie has a love affair with this powerful anti-inflammatory that keeps the body in better working order, an efficient system fuels a well-tuned metabolism.

 

Metabolism Boosting Morning Green Smoothie

Have this for a light breakfast or a satisfying snack!

Serves: 2

Ingredients

3 ice cubes

1 cup green tea

2, 5.5 ounce containers (11 ounce) nonfat Greek Yogurt

2 cups stemmed and chopped spinach (or kale)

1 medium Granny Smith apple—unpeeled, cored, and chopped

1/2 cup 100% juice, (like 100% pomegranate juice) OR ¾ cup frozen pineapple tidbits

1/4 avocado, chopped

1/4 cup frozen pineapple tidbits

1/2-inch fresh ginger, peeled (optional)

Directions

  1. Combine all ingredients in a blender and puree until smooth.

(Note fiber will be 1-2 grams higher when using pineapple tidbits vs. the juice)

Nutrition Facts: 207 calories, 4 g fat, 1 g saturated fat, 85 mg sodium, 30 g carbs, 6 g fiber, 18 g protein

Metabolism Boosting Morning Green Smoothie
 
Author:
Serves: 2
Ingredients
  • Ingredients
  • 3 ice cubes
  • 1 cup green tea
  • 2, 5.5 ounce containers (11 ounce) nonfat Greek Yogurt
  • 2 cups stemmed and chopped spinach (or kale)
  • 1 medium Granny Smith apple—unpeeled, cored, and chopped
  • ½ cup 100% juice, (like 100% pomegranate juice) OR ¾ cup frozen pineapple tidbits
  • ¼ avocado, chopped
  • ¼ cup frozen pineapple tidbits
  • ½-inch fresh ginger, peeled (optional)
Instructions
  1. Combine all ingredients in a blender and puree until smooth.
  2. (Note fiber will be 1-2 grams higher when using pineapple tidbits vs. the juice)
Nutrition Information
Serving size: 1 serving Calories: 207 Fat: 4 g Saturated fat: 1 g Carbohydrates: 30 g Sodium: 85 mg Fiber: 6 g Protein: 18 g

 

5-Minute Turmeric Golden Milk

Forget that we’re registered dietitians and personal trainers always looking to pack nutrients into each bite,  when these twin sisters feel especially stressed or run down after not getting a good night’s rest, we want more—something to immediately make us feel light, refreshed, energetic and confident.   That’s when we whip up our flat-belly, inflammation and toxin-fighting Lemon-Ginger Turmeric “Detox” Tea.

Pssst… interested in checking out more about recipes that we use when we need a boost?  Please feel free to search this site!  And here are a few to try…

Minty Lime Iced Green “Flat Belly” Tea

Cool Citrus Cucumber Detox

Apple Cider Vinegar & Lime “Detox” Drink

Cucumber Blueberry Water Flush

Lemon Ginger Detox Drink

Mixed Citrus Ginger Flush

And when we heard our go-to, anti-inflammatory wonder, that “calms your insides” by easing indigestion, relaxing the stomach (bye-bye, indigestion and bloat!),  and that immediately gets your mind and body on the healthy track (helping to prevent hunger and overeating, squash cravings) and that floods the body with nutrients that  help combat the damage caused by a poor diet, alcohol, daily stress and from everyday living,  had a creamy cousin known as Golden Milk, we knew we had make it.

 

A creamy version of heaven?  YES. Please.

 

Many Golden Milk recipes contain a good deal of coconut oil… these twins aren’t about to load your flat-belly with excess calories that could cause fat gain, and while many Golden Milk recipes have multiple steps, including blending, heating and whisking, these sistas don’t want you to spend hours in the kitchen slaving to whip up this immune-boosting number!

We knew we had to make our creamy rendition waist-line friendly–and quick and easy to make!  And we did it! We’re so excited to share our 5-Minute Golden Milk!

Why are we obsessed with our 5-Minute Golden Milk?

 

It combines two of the most powerful anti-inflammatory ingredients. We want in!

 

Ginger:  Ginger contains powerful antioxidants and anti-inflammatory compounds. (Yes, I, Lyssie, confess that I’m ginger-obsessed and I can’t leave the market without a fresh ginger root in tow— au revoir bloat and damage from toxins!).

  • Ginger fights inflammation:
    • Your body responds to poor food choices, toxins and other things that harm the body with inflammation. Chronic inflammation damages tissues in the body and speeds the aging process. Preventing that inflammation means not only will you be less inflamed inside and have less stomach distress, but you’ll also be healthier in the long haul!
    • Ginger helps to ease stomach and intestinal discomfort and settles your insides so they can start calming down, repairing, de-puffing, rebooting and rinsing the bloat.

Turmeric: we sprinkle this on kale chips, turnip fries and even stir-frys with our hands (although the orange color of the turmeric [powerful antioxidants] colors our nails if we’re not careful–oy! We recommend wearing gloves—and taking our own advice! 😉 )

  • This is one of the most potent healers; it protects the cells from harmful free-radicals.  If you’ve overdone it with a poor diet, this is one way to help nurse your body back to health!

 

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

 

Cinnamon: While one of our favorite snacks (we keep this  (apple part only) cold in the fridge—OMG, YUM!) may seem like it’s all about our sweet tooth, we credit cinnamon for satisfying and taming it, it not only makes food taste sweet with NO sugar added–it also adds anti-inflammatory, immune-boosting and cancer, diabetes and heart-protective benefits!

 

And in this Turmeric Golden Milk recipe, we help you to swap the fresh ingredients for the powder if you prefer since they’re just as healing!

Say hello to:

Golden Milk (you can use either option 1 or 2 or a combination of the two!)

1. Fresh turmeric & fresh ginger, whole pepper & cinnamon clove (5-minute super duper flavorful route)

2. Ground turmeric, ground ginger, pepper, and cinnamon (this can be made when you’re in a hurry and takes just 3 minutes!)

 

We like the first version best – it has a brighter, fresher flavor – although both are delicious, and you could certainly use whatever mix of fresh/whole and dry/ground spices you have on hand!

What’s it taste like? We find it very comforting– warm, slightly spicy and slightly sweet with and a bit of an earthy flavor and something that just feels cozy–a great drink to settle you before bed, too!

 

5-Minute Turmeric Golden Milk:

Mix and match and mingle any of the ingredient options!  Note: If you use fresh ingredients, be sure to use the 5-Minute version, not the abbreviated heating version.

Note:  You can use Coconut Milk Beverage (use one with 40 calories/cup or less) if you’re jonesing for the coconut flavor.

Yield: 1 cup

Ingredients:

1 cup unsweetened vanilla almond milk (we used one with 30 calories per cup)

1 1/2 teaspoons fresh grated turmeric (or 1/2 teaspoon ground turmeric)

1/2 teaspoon fresh grated ginger (or 1/4 teaspoon ground ginger)

1/4 teaspoon whole black peppercorns (or a pinch of ground black pepper)

1 whole cinnamon stick (or a pinch of ground cinnamon)

a dash of salt (optional)

3/4 teaspoon honey (if you don’t have honey, you could use stevia to taste)

 

Directions:

1. Combine the almond milk, turmeric, ginger, pepper, cinnamon, and salt, if using in a pot over medium-high heat. Bring to a simmer and whisk gently for 2-3 minutes to allow all the spices to release their flavor.  (If using powder spices, less time is required, but 2-3 minutes works great, too!)

2. Strain the milk through a fine mesh strainer into a jar with a lid, if using fresh ingredients. Stir in the honey and shake vigorously to incorporate honey and create foam on the top.

*If you want it to be less like a foamy latte, just stir in the honey and serve. You can also stir in the honey and pour this over ice for an iced golden milk latte!

Nutrition info per serving: 45 calories, 2.5 grams fat, 0 grams saturated fat, 228 mg sodium, 5 grams carbs, 1.5 grams fiber, 2.5 grams sugar, 1 grams protein

5-Minute Turmeric Golden Milk
 
Author:
Serves: 1 cup
Ingredients
  • 5-Minute Turmeric Golden Milk:
  • Mix and match and mingle any of the ingredient options! Note: If you use fresh ingredients, be sure to use the 5-Minute version, not the abbreviated heating version.
  • Note: You can use Coconut Milk Beverage (use one with 40 calories/cup or less) if you’re jonesing for the coconut flavor.
  • Yield: 1 cup
  • Ingredients:
  • 1 cup unsweetened vanilla almond milk (we used one with 30 calories per cup)
  • 1½ teaspoons fresh grated turmeric (or ½ teaspoon ground turmeric)
  • ½ teaspoon fresh grated ginger (or ¼ teaspoon ground ginger)
  • ¼ teaspoon whole black peppercorns (or a pinch of ground black pepper)
  • 1 whole cinnamon stick (or a pinch of ground cinnamon)
  • a dash of salt (optional)
  • ¾ teaspoon honey (if you don’t have honey, you could use stevia to taste)
Instructions
  1. Directions:
  2. Combine the almond milk, turmeric, ginger, pepper, cinnamon, and salt, if using in a pot over medium-high heat. Bring to a simmer and whisk gently for 2-3 minutes to allow all the spices to release their flavor. (If using powder spices, less time is required, but 2-3 minutes works great, too!)
  3. Strain the milk through a fine mesh strainer into a jar with a lid, if using fresh ingredients. Stir in the honey and shake vigorously to incorporate honey and create foam on the top.
  4. *If you want it to be less like a foamy latte, just stir in the honey and serve. You can also stir in the honey and pour this over ice for an iced golden milk latte!
Nutrition Information
Serving size: 1 cup Calories: 45 Fat: 2.5 g Carbohydrates: 5 g Sugar: 2.5 g Fiber: 1.5 g Protein: 1 g

 

Blueberry Protein Weight Loss Breakfast Smoothie

As registered dietitians and personal trainers we feel lucky to work with so many awesome clients.  Most want to have some fun and enjoy indulging but also know when it’s time to get back on track and tighten the reigns– and trust us, these twin sisters get it!  Yes, it’s not just our clients who at times feel like they need to undo the damage from too much–we, too have times when we just want to undo the damage that we did over the last couple of days from eating too much, drinking too much or just falling off the healthy track…and we’ve got just the morning dazzler to get your mind and body back on the fast track to slim–while losing the bloat and feeling satisfied!

Often we try to get right back on track with our Kale Recharge and Detox Smoothie or our Detoxifying Green Tea Smoothie which both work magic. We also sip our Raspberry Ginger Detox during the day. Or we go for this awesome Blueberry Protein Weight Loss Breakfast Smoothie! Aside from it being the perfect way to reboot the body (see below), this smoothie tastes yummy, so it’s ideal when your mind and taste buds aren’t feeling like they’re ready to dive in to very bland foods that many people believe are the only foods allowed when they’re trying to cleanse the body from the damage of overindulgence.  Admittedly, especially when we just get back from a vacay, our minds are still a little in la-la land 😉 and our taste buds want to be tantalized (this healthy, cleansing number does the trick!).

Although your body is equipped to detox and cleanse itself on its own, naturally, certain health-promoting foods and drinks, assist it in its process.  And this drink does just that! 

 

This smoothie is a superstar when it comes to weight loss and flushing bloat and toxins from the body!  Here’s how it works:

For weight loss:

It’s super-satisfying– with just 224 calories, it will keep you satiated with it’s 20 grams of protein.  It will power you through your morning keeping your energy levels stable so you don’t experience an energy crash that would have you craving a quick sugar pick-me-up (this means you won’t find yourself diving into the vending machine mid-morning in search of an energy boost).

More reasons to sip this blue smoothie to assist in weight loss? 😉

The blueberries! Research suggests they actually may assist in weight loss (yippee!) since they contain the phytochemical C3G that may increase production of both adiponectin (which enhances fat metabolism) and leptin (which suppresses appetite). Oh yeah!

 

For flushing bloat:

Starting the day with this nutrient and water-filled smoothie helps to flush out excess salt and the bloated and puffy feeling that comes with it. The high water in combination with the potassium from the blueberry and lemon flushes bloat by restoring normal fluid balance so you can kiss puffiness goodbye.

The blueberries are loaded with fiber, which helps to flush waste out your colon (goodbye constipation and unsightly gut bulges from it–hello flatter belly. Oh Yeah!)

 

For mopping up free radicals and toxins that age and damage your body.  Here’s why we like to drink this smoothie in the morning:

There’s no better time to flood your body with nutrients that help to rejuvenate your cells and that help your liver to do its’ job of detoxifying invaders (chemicals, smog, toxins, alcohol, etc.) that could harm the body. However, you can drink this babe any time of day and it will still work is magic.

The blueberries flood your body with anti-aging and disease-fighting phytonutrients and anti-inflammatory compounds as well as bloat-fighting potassium and water!

Lemon helps to promote the activity of a liver enzyme that converts harmful, toxic substances to less harsh chemicals (via the liver through a compound called d-limonene.). Lemon, is packed with vitamin C, which is a potent antioxidant which mops up free radicals from environmental toxins, stress, alcohol, fatty foods and other toxins and helps to prevent them from damaging your body. 

 

Blueberry Protein Weight Loss Breakfast Smoothie

Enjoy this sipster for breakfast to take the edge off hunger, prevent overeating, flush bloat and help set your mind & body on the healthy track.

Serves 1

Ingredients:

1/2 cup frozen blueberries

1/2 tbsp almond butter

1/2 cup unsweetend vanilla almond milk

1 scoop vanilla plant-based protein powder (we use Vega One Plant Power or Amazing Grass)*

1/2 teaspoon fresh lemon juice (ok, if not fresh)

water to blend

 

Directions: Blend this all together and drink! Enjoy!

Nutrition Facts: 224 Calories, 4 g fat, 19 g carbs, 4 g fiber, 10 g sugar, 20 g protein

*Note: if you don’t have protein powder, substitute with 6 ounces nonfat Greek yogurt.

Pictured below with 1 teaspoon organic coconut flakes.

Blueberry Protein Weight loss Breakfast Smoothie
 
Author:
Serves: 1
Ingredients
  • Ingredients:
  • ½ cup frozen blueberries
  • ½ tbsp almond butter
  • ½ cup unsweetend vanilla almond milk
  • 1 scoop vanilla plant-based protein powder (we use Vega One Plant Power or Amazing Grass)*
  • ½ teaspoon fresh lemon juice (ok, if not fresh)
  • water to blend
Instructions
  1. Blend this all together and enjoy!
Nutrition Information
Serving size: 1 Calories: 224 Fat: 4 g Carbohydrates: 19 g Fiber: 4 g Protein: 20 g

Pumpkin Oatmeal Cranberry Pancakes

Pumpkin Oatmeal Cranberry Pancakes

By now you likely know how we feel about pumpkin…we’re obsessed! 😉  And if you didn’t already know this, if you take a few seconds on our site, it’s hard to miss some of our faves like our Pumpkin Pie Oat Muffins, Skinny Pumpkin Muffins with Pecan Frosting, Pumpkin Cake Spice Roll,  Pumpkin Pancakes, Pumpkin Spiced Latte, and our Protein Pumpkin Pancakes with Banana Cream SyrupOur love affair started with our mom’s pumpkin pie, which she sadly only made at Thanksgiving time, but it wasn’t long before pumpkin was one of our favorite frozen yogurt flavors and before we were mixing it in everything. We still can’t get over that pumpkin is actually a veggie, so you get fiber and loads of powerful phytonutrients to calm your insides and to ultimately keep you looking more youthful, yet it’s ideal and rich-tasting in crave-worthy treats. Its’ creamy texture is amazing for making waistline friendly recipes, especially given that it’s so low in calories (only 40 calories in ½ cup)!

And while some may say, we have enough pumpkin recipes and enough pancake recipes, we beg to differ.  You can never have too many.  And now drum roll pleasesay hello to these Pumpkin Oatmeal Cranberry Pancakes!

We’re not gonna lie.  While we do enjoy pumpkin year-round, we got the idea for the pumpkin pancakes while seeing all the carved pumpkins and feeling the chilly air come into town before Halloween, and it reminded us that it was time to make something new with the popular plump, orange vegetable  and to include several spices that it tastes phenomenal with — cinnamon, nutmeg and cloves.

Bonus:

Pumpkin’s packed with beta-carotene, an antioxidant that may protect the body against aging, heart disease and cancer. And to keep your heart healthy, pumpkin has fiber, potassium and vitamin C.

Cooking Tip:

Another cool thing about pumpkin? You can use it as a butter or oil substitute, just the way that applesauce is used in the recipe as a substitute for vegetable oil. Say hello to this perfectly sweet and perfectly healthy!

 

Makes 6-7 pancakes

2 pancakes per serving

Prep: 15 minutes

Cook: 15 minutes  

Ingredients:

1 medium egg (we use Eggland’s Best because they have 25% less saturated fat than other eggs)

1 teaspoon baking powder

¾ can of pumpkin

½ teaspoon vanilla extract

¾ tablespoon almond butter

1 tablespoon applesauce

3 tablespoons skim milk

½ cup rolled oats

¼ cup flour

⅛ cup dried cranberries

1 tablespoons pumpkin seeds, deshelled

½ teaspoon cinnamon

¼ teaspoon ground nutmeg

¼ teaspoon ground cloves

½ cup plain Greek yogurt

Directions:

  1. Prepare a skillet on medium-low heat with either oil in a spray bottle or melted butter in a spray container ( to disperse calories, the way that you would using cooking spray, just without additives or harmful chemicals that are often used to get the can to spray).
  2. In a medium bowl, mix egg with baking soda.
  3. Using a whisk, mix together ¾ can of pumpkin, vanilla extract, almond butter, applesauce, milk, cinnamon, nutmeg and cloves.
  4. Next, add oats, flour, cranberries and pumpkin seeds and mix with a spoon.
  5. Using ¼ cup measuring cup scoop out batter and place in prepared skillet. Repeat with another scoop.  You may have room on the pan for another 1-3 scoops but be sure to leave several  inches in between each pancake so that they can spread out.
  6. Cook for approximately 4 minutes until slightly browned and batter is setting. Then flip pancake and cook for approximately another four minutes.  When pancakes is slightly browned on each side and firm remove from heat.  You may need to spritz more oil on the pan before the next batch to prevent sticking.
  7. When finished, serve pancakes with a 1/4 cup of plain Greek yogurt on each and sprinkle with cinnamon.

 

Nutrition Analysis (per 2 pancakes and 1/2 cup Greek yogurt): 287 calories, 7 grams fat, 24 grams protein, 34 grams carbohydrates, 15 grams sugar, 297 milligrams sodium, >10 grams fiber

 

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