4 Foods that Mop up Toxins

As registered dietitian nutritionists, we think back to when we were kids and how we’d always feel lousy after eating too much junk food, but never let that stop us! — and we hardly noticed cigarette smoke or diesel fumes from the school bus that our mom warned us not to breathe.

Nowadays, we try to avoid overdoing it on sugary foods, as it typically makes our stomachs upset!  And we’re pretty sensitive to chemical smells and toxins and get headaches and sore throats very soon after exposure, oy—it’s not fun (that’s how we found out about Tammy’s situation, below)! Many of you have been asking if there is anything you can do if you’ve gotten a dose of toxins in some form–spent time in a smoky bar, overindulged in a few cocktails, ate foods that you felt we’re full of preservatives or if you exercised outdoors in a smoggy city.  The good news is that you can eat some foods to help your body to function at its’ peak (like this skinny iced matcha green tea latte —and see below for how it works its’ magic!) and while our bodies do an excellent job of detoxifying on their own, certain nutrients amp up the process and help it rid toxins much more efficiently!*

For those of you who know our story, ridding the body of toxins is personally, more important to us then ever since the apartment Tammy purchased last summer is unlivable due to harmful chemical fumes that she and her family have spent too much time in!

 

*Why does it matter if we’re exposed to toxins?:

We’re exposed to more chemicals than ever before. Toxins from pesticides, pollution, poor food choices, the environment, alcohol, etc., damage and age the body and lead to diseases like cancer, heart disease, diabetes, arthritis and Alzheimer’s disease.  So, the more efficiently your body (particularly your liver) rids itself of toxins, the healthier you’ll be. An accumulation of toxins can be the route of health issues, so help your body to get them out—the faster the better!

Try these 4 foods:

4 Foods that Mop up Toxins

1. Sip this Watermelon Cucumber ACV “Detox” Drink

This drink helps to promote the activity of a liver enzyme that converts harmful, toxic substances into less harsh chemicals, oh yeah! 🙂

Watermelon this time of year is insanely delish-we’d almost swap it for chocolate (we said almost!)! 😉

Bonus: This drink is a bona-fide bloat buster, click here to see how it works!

More drinks like these are featured in our 21- Day Body Reboot  which shows you how to lose your last ten pounds (or more!) while indulging—and  it includes a toxin- reducing and anti-inflammatory diet and lifestyle plan.

 

2. Turmeric: Add this toxin- fighter to your meals, smoothies & drinks.

Turmeric is one of Lyssie’s faves—she adds it to everything!

It’s is a superstar!  It fights against inflammation and liver damage.

Try these three recipes to get started:
Vegan Quinoa & Kale Power Protein Bowl
Lentil Vegetable Soup
Vegetarian Loaded Sweet Potato

 

3. Green tea and its’ super star sista, Matcha (potent green tea)

Drink this at breakfast or snack time!

Green tea and matcha contain catechins including EGCG (epigallocatechin), a powerful, 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.

This iced matcha detox drink combines nutrients to help your liver in its detoxification process and antioxidants to help your body fend off the damage from toxins and free radicals that occur from everyday living.  As an added bonus, it also helps fight bloat and has possible metabolism boosting benefits.

 

4. Lemons! (Yahoo! –because these also happen to be bloat-busters!) Use lemons instead of salt – they replace the flavor of salt without bloat!

Lemons detoxifying power:

  • Toxins often enter the body as free radicals. Lemons help to neutralize free radicals before they can do any further damage.  They also help prevent inflammation to fight against disease.
  • Lemons help 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.)

Make this Caramelized Cauliflower with Olive oil and Lemon Juice!

 

****BONUS Sip Ginger Mint Turmeric Green Tea “Flat-Belly” Tea that combines 4 potent foods that fight toxins! – Turmeric, green tea and ginger!—Oh my!  And oh my, mint too!

Sip this throughout the day after an indulgence, after spending time in smog during a strenuous workout or anytime you just want a boost from a delicious drink that packs in potent healing foods!  Learn why it works so well!

5-Ingredient Microwave Peanut Butter Chocolate Chip Cookies

 

 

Yesterday, it happened…

While as identical twin sisters we pride ourselves in both being veggie-loving, registered dietitians and personal trainers who have an identical love for chocolate (plus a thang for sweets 😉 that we work hard to keep from getting the best of us—and from you), we also pride ourselves in having the identical prepared healthy kitchens for when our pesky sweet tooth rears its’ head.

And yesterday, a dreary Saturday, it happened—both of us felt like the sweet cravings were a bit more intense than usual –and our kitchens did not disappoint! Oh yeah! 🙂

 

Ever in the mood for an ooey-gooey cookie you don’t have to slave over the stove for?

 

Um, hello? Who isn’t?! ;)…

 

We recommend our clients keep a few healthy, necessary sugar-tooth busting pantry staples on-hand that can be used for many recipesA’hem, you better believe that yours & yours 😉 truly also keeps these in our house to satisfy our sweet tooth while keeping our waistline intact.

A few staple that we recommend are:

an over-ripe banana

peanut butter

whole oats (rolled is OK)

(We also suggest chocolate chips—hidden away if you can’t control yourself around them, but a few here and there go a long way if you can!).

 

You may remember these loves using our staples-

Chocolate Peanut Butter Banana Ice Cream

Frozen Banana Chocolasicles

Frozen Banana Chocolate Bites

 

 

Why Peanut butter?  As a pantry staple—other than it’s freakin’ delicious 🙂 , it’s got a creamy, hearty texture that helps to add to any faux high calorie dessert’s success.

From a nutrition standpoint—peanut butter’s got healthy fats (for the ‘ole ticker), lots of antioxidants (to protect your skin and your cells from damage from everyday living—i.e., pollution, stress, etc.), and a good dose of potassium for fighting high blood pressure—and for fighting bloat!  Add that PB (as we call it in our land of the PB- obsessed) has protein, is rich in fiber and has heart-healthy plant phytosterols.

The one caveat—peanut butter does add up quickly in calories, so a teaspoon or two will do ya! 😉  One level tablespoon clocks in at nearly 100 calories, so do not eat it straight from the jar and do measure portions of our <3 to keep it real and to be honest with yourself about how much you’re getting.

 

As kids, if we heard the word “peanut butter” everyone knew you could count us in.  And nowadays, our favorite indulgence is chocolate–and anything chocolate (hello Skinny Oreo Balls! 😉) .  As you can probably imagine, simply marry our two loves and we’re in pure heaven.  🙂  Of course, we like to combine peanut butter and chocolate in healthy, lower calorie indulgences that keep our waistlines in tact.   And we gotta admit, when we made this and added some oats, and overripe banana and a splash of almond milk, we were a bit beside ourselves with happiness.  Healthy, ooey, gooey goodness that we mixed, mashed and microwaved!  We hope you love these as much as we do.

 

Why a banana?

What better way to get sweet flavor but without any adding processed sugar?  The OVERRIPE banana is key here.  So sweet and delicious, yet no added sugar!  Plus, you’ll get loads of health-promoting nutrients and bloat-busting potassium and some fiber!  Bust your sweet tooth craving and beat bloat?  Someone just landed in flat-belly heaven! 😉

 

 

 

One of the things we love about these cookies is how truly easy they are to whip up!  If you liked our Cinnamon Oatmeal Raisin Cookies,  Skinny Speedy Walnut Oatmeal Cookies,  Wild Blueberry Cookies and how quick and easy they are to make, then you’ll love the

 

Other than the fact this cookie has no added sugar and tastes insanely delish and perfectly sweet, it’s packed with wholesome goodness.  As you now know,  protein, nutrients and fiber are just the appetizer.

An added bonus? Unlike most sugary desserts which leave you with an energy crash when the sugar leaves, this cookies’ high quality carbohydrates from the banana and oats will give you an energy boost, while its’ fiber (from oats and peanut butter) and protein from the peanut butter will keep you from grabbing the nearest peanut butter cup before your next meal!

 

It’s time to Mash, Mix & Microwave!!!  YAHOO!!  (PS—you can bake these if you want!)

 

 

 

 

5-Ingredient Microwave Peanut Butter Chocolate Chip Cookies

Other than the fact this cookie has no added sugar and tastes insanely delish and perfectly sweet, it’s packed with wholesome goodness. You’ve got protein, nutrients and fiber.
Serves: 4 small cookies or 1 large cookie

Ingredients:

1 very ripe banana, mashed
1/2 Tbsp. unsweetened vanilla almond milk
3 Tbsp. rolled oats
1 Tbsp. peanut butter

1-1/2 tablespoons chocolate chips

 

Directions:
1. If using an oven rather than microwave, preheat to 375°F.
2. In a medium sized bowl, combine banana, almond milk, and peanut butter, stirring until thoroughly combined. Stir in chocolate chips.
3. If using microwave: For one large cookie, simply spread mixture in bowl and microwave on high for 4-1/2 minutes. If you are making four cookies you can spray a plate, 4 small bowls or 4 ramekins. (The ramekins are nice to keep the cookies contained and perfectly round.)
4. Scoop out about 2-1/2 tablespoons each, and flatten on the plate or in ramekin. Repeat for each ramekin.

5. Place the four ramekins or the one plate in microwave on high for 4 minutes.  Depending on the strength of your microwave cooking time may vary. Simply use a toothpick or a fork and poke cookie the whole way through. *If wetness comes off on fork or toothpick, continue to put back in microwave in 30 second increments until cooked.

If making one big cookie, may want to place plate in fridge or freezer to help “congeal” for a minute after cooking.

*If using oven: Place 2-1/2 Tbsp of mixture on a greased baking sheet and bake for 10 minutes. Remove from oven when cooked completely through.

 

Makes 4 Cookies.
Nutrition Facts Per Serving (1 Cookie): 89 Calories, 14 g carbohydrate, 4 g fat, 2 g protein, 25 mg sodium, 2 g fiber

 

5-Ingredient Microwave Peanut Butter Chocolate Chip Cookies
 
Microwave Peanut Butter Chocolate Chip Cookie! Only 89 Calories --and you can make 'em in 5 Minutes with 5 ingredients you already have at home. Healthy, you'd never know they don't even have sugar 😉
Author:
Serves: 4
Ingredients
  • 1 very ripe banana, mashed
  • ½ Tbsp. unsweetened vanilla almond milk
  • 3 Tbsp. rolled oats
  • 1 Tbsp. peanut butter
  • 1-1/2 tablespoons chocolate chips
Instructions
  1. Directions:
  2. If using an oven rather than microwave, preheat to 375°F.
  3. In a medium sized bowl, combine banana, almond milk, and peanut butter, stirring until thoroughly combined. Stir in chocolate chips.
  4. If using microwave: For one large cookie, simply spread mixture in bowl and microwave on high for 4-1/2 minutes. If you are making four cookies you can spray a plate, 4 small bowls or 4 ramekins. (The ramekins are nice to keep the cookies contained and perfectly round.)
  5. Scoop out about 2-1/2 tablespoons each, and flatten on the plate or in ramekin. Repeat for each ramekin.
  6. Place the four ramekins or the one plate in microwave on high for 4 minutes. Depending on the strength of your microwave cooking time may vary. Simply use a toothpick or a fork and poke cookie the whole way through. *If wetness comes off on fork or toothpick, continue to put back in microwave in 30 second increments until cooked.
Notes
IIf making one big cookie, may want to place plate in fridge or freezer to help “congeal” for a minute after cooking.

*If using oven: Place 2-1/2 Tbsp of mixture on a greased baking sheet and bake for 10 minutes. Remove from oven when cooked completely through.
Nutrition Information
Serving size: 4 cookies Calories: 89 Calories Fat: 4 g Carbohydrates: 14 g Sodium: 25 mg Fiber: 2 g Protein: 2 g

 

 

Tomato, Spinach, Egg ‘n Feta Never Tasted Beta’ Wrap and Banana

We’re not gonna lie, take a bite of this and it’s hard to believe it’s is as good for you as it actually is! 😉  But if you’re looking for some deliciousness as you eat right and exercise– and if you’re looking to drop a few LBs while reducing the risk of chronic disease and boosting overall health, this is your ticket!  And who doesn’t want to eat a little healthier or get into a little better shape? Sign us up for this, please!

The Nutrition Twins' Veggie Cure

 

This delicious wrap is healthy, packed with vegetables and phytonutrients and protein rich courtesy of the nutrient-rich eggs.  Plus, at only 121 calories a wrap, it can help you shed the pounds while keeping you fueled and also feeling satisfied.

 

If you want a scrumptious and satiating breakfast that will tide you over until lunch-time, energize you and rejuvenate your skin (and who doesn’t?), this is will become your go-to meal.

 

Although this nutrient-packed meal is easy to make, we make it in advance and wrap it in foil in the fridge so that we can grab it on the go.

(Note: We use a really large pita from Daily Pita Bread that we cut in half (around the edges) to make 2 individual wraps, so if you can find these pitas, you would only need two of them in the recipe rather than 4 smaller ones)

Tomato, Spinach, Egg ‘n Feta Never Tasted Beta’ Wrap

Makes 4 Pita Wraps

 

Ingredients:

1 teaspoons canola oil

4 egg whites and 2 egg yolks (We use Eggland’s Best eggs)

1/3 teaspoon pepper

1 large diced tomato

1 whole-wheat pita (about 130 calories)

1/2 (6-ounce) bag spinach

2 tablespoons light or fat free feta cheese

 

1 medium banana

 

Directions:

  1. Preheat oven 350°F.
  2. Heat canola oil in a medium pan.
  3. Crack eggs in a medium size bowl, add pepper and whisk
  4. Pour in pan and scramble.
  5. Place pitas on a large oven tray, with space between each pita. Divide eggs into four portions and place them on the middle of the tortillas lined up horizontally.
  6. Add tomatoes, feta, and add a handful of spinach. Wrap each like a burrito.
  7. Place tray in the oven for 5 minutes.
  8. Serve as whole or cut in half.

 

Tomato, Spinach, Egg ‘n Feta Never Tasted Beta’ Wrap and Banana
 
Author:
Ingredients
  • 1 teaspoon canola oil
  • 4 egg whites and 2 egg yolks (We use Eggland's Best eggs)
  • ⅓ teaspoon pepper
  • 1 large diced tomato
  • 1 whole-wheat pita (about 130 calories)
  • ½ (6-ounce) bag spinach
  • 2 tablespoons light or fat free feta cheese
  • On the side:
  • 1 medium banana
Instructions
  1. Preheat oven 350°F.
  2. Heat canola oil in a medium pan.
  3. Crack eggs in a medium size bowl, add pepper and whisk
  4. Pour in pan and scramble.
  5. Place pitas on a large oven tray, with space between each pita. Divide eggs into four portions and place them on the middle of the tortillas lined up horizontally.
  6. Add tomatoes, feta, and add a handful of spinach. Wrap each like a burrito.
  7. Place tray in the oven for 5 minutes.
  8. Serve as whole or cut in half.

 

Announching Mark Turner & Leila Sbitani’s Hosting Class

Hello aspiring TV hosts/influencers!

 

LOOKING FOR YOUR BIG BREAK?

 

Mark Turner and Leila Sbitani can help you!

 

We’re thrilled to announce, for the very FIRST time, our incredible agent Mark Turner is teaching his own hosting class (alongside the immensely talented and experienced, Leila Sbitani)! 

leilasbitani8653copymark_turner_nov_2016

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Follow Mark Turner on Twitter  and Facebook

Follow Leila on Twitter and Facebook

 

 

 

 

 

 

 

 

 

 

 

This is a terrific opportunity for aspiring and experienced hosts/experts/influencers alike,  to learn, firsthand, from a 20 year industry veteran, how to succeed, and grow your brand.  This exciting opportunity will be a one day intensive class on 12/3/16 in New York City.  Check out all the details here:

http://www.tvhosttraining.com/

What you’ll learn about:

-What Agents, Networks, and Production Companies are Looking For

-How to Pitch a TV Show

-Learn the Importance of Social Media 

-Auditioning Techniques

-Working with a Co-Host

-Bullet Points

-Cold Reading Copy

-Discovering Your Brand

-Building Confidence

-Connecting with the Audience

 

Sign up & spread the word!!

hostingclass

A Cranberry, White & Blue 4th of July

You know how they say that twins have the same mannerisms and matching responses and reactions to questions and in conversations?  For us, this is mostly true, but it’s not always the case. However, there are particular situations where it’s a given that we’ll respond in identical ways.  For instance, mention our elementary school, summer vacations in Ocean City, Maryland and in Duck, North Carolina and the 4th of July– and it’s a guarantee that we’ll both instantly smile and get starry, dreamy-looking eyes, as we’re flooded with fun-filled memories of our innocent childhood days.  And when it comes to the 4th of July, this day was always one of our favorite days of the year, filled with sun, fun, and lots of red, white and blue—everything from our star-spangled bathing suits to the foods that we ate.  And to this day, the 4th of July is a guarantee that we’ll both be making sure it’s every bit as fabulous as it always was!

As registered dietitian nutritionists, it’s so much fun to make this holiday all that we remember it to be by using red, white and blue foods.  Here you’ll find our twin tendencies kicking in and even though we try not to make the same thing as each other, there’s a 99% certainty that we’ll both use the same foods. We can’t help it. First, we both love the opportunity to celebrate our holiday in-style, and second we know that anyone who eats our food is expecting to be getting some nutritional bang for their star-spangled bite!

So, check out what we’ll be whipping up, and why!

Cranberry BBQ Sauce!  And Cranberry Juice Cubes!

Betcha didn’t know that cranberries, the all-American superfruit, are one of three commercially cultivated fruits native to North America, and this is just one reason they are ideal at your 4th of July celebration (as well as in all of your summer BBQs!).

And with their gorgeous bursting red color, comes quite the nutrition bang. Check out these awesome cranberry health facts:

  • All cranberry products, including fresh and frozen cranberries, cranberry juice cocktail, dried cranberries and sauces, contain unique, health-promoting flavonoids called PACs. PACs help reduce the incidence of certain infections, maintain a healthy urinary tract, improve heart health and reduce inflammation associated with chronic disease and aging.

 

  • A new 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.

 

CJCGraphic-JPEG

Cranberry Juice Cubes

These little magical delights are simply cranberry juice frozen in ice cube trays.  They jazz up water or seltzer with great flavor and nutrients—and make the holiday glasses look even more festive.

Cranberry Cubes empty glass - logo Cranberry Cubes in Water LOGO

 

 

CRANBERRY-BBQ-SAUCE

Cranberry BBQ Sauce

Yield: 8 servings

Ingredients

1 Tbsp. vegetable oil

1 cup minced yellow onions

1 Tbsp. minced garlic

1 tsp. dry mustard

1 tsp. chili powder

1 ½ Tbsp. tomato paste

1 ½ cups cranberry sauce

¼ cup cider vinegar

1 Tbsp. dark molasses

¼-½ cup water, if needed

Directions

  1. In a sauce pan, heat oil over medium-high heat; add onions and sauté 2 minutes. Mix in garlic, mustard and chili powder and continue cooking 1 minute. Stir in tomato paste and cook 1 more minute.
  2. Add cranberry sauce, vinegar and molasses and bring to a simmer, whisking often until mixture becomes smooth. Lower heat and simmer 15-20 minutes or until mixture reduces and thickens. Add water to mixture if it gets too thick. Remove from heat and cool to room temperature. Place in a covered container and refrigerate until ready to use. Reheat before using.

Serving suggestion: Use as a condiment or on grilled vegetables, lean meats or poultry.

Nutrition Information Per 2 Tbsp. Serving: Calories 120, Calories from Fat 20, Saturated Fat 0g, Trans Fat 0g, Total Fat 2g, Cholesterol 0mg, Sodium 25mg, Total Carbohydrate 24g, Sugars 19g, Dietary Fiber 1g, Protein 0g, Vitamin A 2%, Vitamin C 2%, Calcium 2%, Iron 4%

“Recipe courtesy of the Cranberry Marketing Committee”

Note: Cranberry products, including cranberry juice cocktail, dried cranberries and sauces, offer the same health benefits of fresh cranberries, but may be sweetened to satisfy a variety of taste preferences

For more health information or research, please visit CranberryInstitute.com

Cranberry_Cube_Collage

Lightened Up Blueberry Blender Muffins

 We confess. When we were in college we had a HUGE super sweet, sugary blueberry muffin for dinner every Monday night (yep, these veggie-loving registered dietitians who still have a crazy sweet tooth that we work hard to keep in check, had that same sweet tooth back then, only back then we weren’t ready to admit that even if it was only once a week, a muffin wasn’t the best dinner choice! ;)). And yes, admittedly, at the time we were studying nutrition and dietetics! But Muffin Monday at the Yogurt Jungle was irresistible, and massive muffins, which we used to compare to the size of our heads, were only $1! Such a score for two hungry, sweet-loving girls on a college budget! Ahh, those were the days! Tammy’s daughters still don’t believe her when she tells them she did this as now we really strive for balanced, nourishing meals! But we still love our blueberry muffins, but now whip up healthier versions, with protein and fiber—and that are fairly low in sugar! This recipe reminds us of our good ‘old Yogurt Jungle days (here’s lookin’ at you UMD College Park! ;)), so we had to share it with you!

Lightened Up Blueberry Blender Muffins | The Nutrition Twins

Pssst… looking for more lightened up dessert recipes? Please feel free to search our site! And here are a few to try:

The skinny on these muffins:

They’re one of our favorite weekend breakfast treats—and they make a great snack too! They make the kitchen smell amazing, they are fairly easy to whip up, and they are a sweet accompaniment to many other delicious breakfast dishes!

The cool thing about making these muffins as opposed to boxed mixes is that you don’t have to worry about processed ingredients or chemicals you can’t pronounce, or the high amounts of sugar included in the deal.

Lightened Up Blueberry Blender Muffins | The Nutrition Twins

The batter couldn’t be more simple—oats, ripened banana, maple syrup, eggs, Greek yogurt, a touch of cinnamon—and the result is healthy, moist, fluffy, and tender muffins that are perfectly suited for serving alongside a couple of eggs prepared in your favorite way, or Greek yogurt, or as an afternoon snack.

The star ingredients in these muffins are:

  • oats | digest more slowly than refined grains and help you stay fuller for longer. Plus, they’re a good source of soluble fiber to lower your “bad”, LDL cholesterol.
  • Greek yogurt (non-dairy works here too!) We used this in place of oil to help keep the muffins moist and tender, while also bumping up calcium and protein!
  • maple syrup + bananas
  • blueberries

Oh! And we almost forgot to mention the fact that the only tools that get messy in this kitchen experiment are your blender and your muffin tins (and maybe a spatula!).

 

Here is the recipe for you to enjoy!

Healthy Blueberry Blender Muffins

Make 12 muffins

Ingredients

2 cups rolled oats
2 ripe bananas
2 eggs (We use Eggland’s Best because they have 25% less saturated fat than other eggs)
1 cup plain Greek yogurt (you can use an unsweetened non-dairy yogurt if you need dairy free)
1/4 cup maple syrup
1/2 tsp baking soda
1/2 tsp vanilla extract
1/2 tsp cinnamon
1/8 tsp salt
1/2 cup blueberries (fresh or frozen)

 

Directions

  1. Preheat oven to 400 Fahrenheit and prepare a muffin pan by spraying with cooking spray or lining them with paper liners. Set aside.
  2. Put all ingredients (oats, bananas, eggs, Greek yogurt, maple syrup, baking soda, vanilla extract, cinnamon, and salt) minus the blueberries into a blender or food processor. Blend on high until the mixture is thoroughly combined and it is creamy. You may need to turn off the blender to scrape the sides a couple of times with a spoon or spatula.
  3. Stir the blueberries in by hand.
  4. Pour the muffin batter into the muffin tins. Each cup should be about 3/4 of the way full.
  5. Bake for 15-20 minutes, or until the muffins are set and the tops are golden brown.
  6. Allow the muffins to cool for 10-15 minutes before serving (if you can wait that long!). Store in a plastic storage container with a paper towel to absorb any excess moisture in the fridge for up to one week.
  7. Enjoy!

Nutrition Information

Calories 115, Total Fat 2 g, Cholesterol: 34 mg, Sodium 24 mg, Potassium 99 mg, Carbohydrates 20 g, Fiber 2 g, Sugar 8 g, Protein 5 g

 

 

Blender_Muffins_vertical_cropped

Lightened Up Blueberry Blender Muffins
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Breakfast, Muffins, Gluten Free, Lightened Up, Brunch
Cuisine: American
Serves: 12 muffins
Ingredients
  • 2 cups rolled oats
  • 2 ripe bananas
  • 2 eggs (We use Eggland’s Best because they have 25% less saturated fat than other eggs)
  • 1 cup plain Greek yogurt (you can use an unsweetened non-dairy yogurt if you need dairy free)
  • ¼ cup maple syrup
  • ½ tsp baking soda
  • ½ tsp vanilla extract
  • ½ tsp cinnamon
  • ⅛ tsp salt
  • ½ cup blueberries (fresh or frozen)
Instructions
  1. Preheat oven to 400 Fahrenheit and prepare a muffin pan by spraying with cooking spray or lining them with paper liners. Set aside.
  2. Put all ingredients (oats, bananas, eggs, Greek yogurt, maple syrup, baking soda, vanilla extract, cinnamon, and salt) minus the blueberries into a blender or food processor. Blend on high until the mixture is thoroughly combined and it is creamy. You may need to turn off the blender to scrape the sides a couple of times with a spoon or spatula.
  3. Stir the blueberries in by hand.
  4. Pour the muffin batter into the muffin tins. Each cup should be about ¾ of the way full.
  5. Bake for 15-20 minutes, or until the muffins are set and the tops are golden brown.
  6. Allow the muffins to cool for 10-15 minutes before serving (if you can wait that long!). Store in a plastic storage container with a paper towel to absorb any excess moisture in the fridge for up to one week.
  7. Enjoy!
Nutrition Information
Serving size: 1 muffin Calories: 115 Fat: 2 g Carbohydrates: 20 g Sugar: 8 g Sodium: 24 mg Fiber: 2 g Protein: 5 g Cholesterol: 34 mg

 

 

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

Blueberry_Blender_Muffins_Collage