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Download Your Free Avocado e-Recipe Book!

If you’ve read our blog, you know that we’re girls who love our avocados!  We’ve whipped them up from everything from chocolate mousse to smoothies– and of course everything in between.  We’re obsessed with the creamy, deliciousness of avocados, and of course as registered dietitians, we love that avocados are superstars when it comes to good-for-your-heart monounsaturated fat and disease-fighting antioxidants.  Plus, avocados are what we like to call nutrient-boosters– and they boost nutrients in a major way.  The fat in the avocado helps you to absorb fat soluble vitamins A, D, E and K. So if you’re eating a salad, add a little avocado and suddenly you’re better able to absorb the beta carotene from the bell peppers and tomatoes.  Yep, it’s that easy!

If you love avocados as much as we do, you’ll be so excited about this free recipe book from Avocados from Mexico, who we partnered with for this awesome giveaway!  Simply follow this link for your free recipe book!

 

You’ll get recipes for breakfast, lunch and dinner– and everything green in between! 🙂

 

 

We’ve proudly partnered with Avocados from Mexico for this giveaway!

 

Hummus Stuffed Jalapeno Poppers

We’re always up for a challenge—and especially when it comes to anything physical—or anything in the kitchen.  (If you saw us on the Food Network’s show Chopped, you know we mean business! 😉 ) Thankfully, in our family, we’re not short on either kind of challenge.  This time, Tammy’s husband requested healthy jalapeno poppers for the upcoming big Super Bowl game–but realizing that wasn’t so much of a challenge– he knew that these twin sister registered dietitians wouldn’t serve anything less than healthy 😉 , so he upped the ante.  He also requested them to be sweet, crunchy, creamy and spicy (he LOVES spicy!) — so we put our chef hats on.  Game on!  We created these Hummus Stuffed Jalapeno Poppers– and they take it two steps further– not only are they waistline friendly, they’re little healthy powerhouses– packed with nutrients, antioxidants and health benefits galore. 🙂

 

Psst… want more jalapeno poppers?  Try our Stuffed Jalapeno Poppers.

If you think that just because we’re registered dietitians we don’t love creamy, crunchy, sweet & spicy comfort food, you’ve got the wrong girls!  😉 In fact, many of you probably know from reading our blog that we love sweets!  And, let’s face it,  of course who doesn’t love creamy and crunchy food–so the request for these poppers is so up our alley! And we love spicy food too.  Ever since we were little girls and our dad lovingly teased us and said that eating spicy food made you stronger and more “manly” (yep, we were tomboys and daddy’s little girls –and being like him–and more “manly” was strangely quite attractive to us in those days!), we were sold! We’d load our food with hot red pepper flakes, and enjoy every bite of it!

 

 

These poppers are perfect for enjoying while tailgating or serving as a healthy appetizer before a party, they’re the ideal healthy comfort food! Filled with hummus, tomatoes, California prunes, and feta cheese and walnuts, you can get your appetizer fix without getting all that extra fat and calories—and at 50 calories a serving, you really can’t go wrong.

(Psst… looking for more lightened up recipes? Please feel free to search this site! And here are a few to try…
Skinny Potato Skins
Skinny Mash
Comfort Food Reinvented Apple Pie
Microwave Peanut Butter Chocolate Chip Cookies )

Aside from tantalizing your taste buds, here are a few other reasons you can feel good about eating these lil’ bursts of yum!   They’re truly nutrient powerhouses!

 

 

They’re meat-free and packed with flavor, so they’re perfect if you’re serving vegetarian guests or trying to cut back on meat and fearful that you have to cut out all the flavorful stuff!

 

Chickpeas (a.k.a. garbanzo beans)/ all pulses: these reside in our apartments year-round and are a great source of protein and fiber and can help lower your cholesterol.

• All pulses (the delicious, protein-packed, sustainable foods you know as dried peas, beans, lentils and chickpeas), contain both fiber & protein: If you’ve spent any time on our blog, you know that this magical combination helps to keep you satisfied, keep your energy on an even keel and keep your blood sugar level stable.

  • If you’ve ever tried black bean humus, that works great in these poppers too!

• Pssst….fun fact: 2016 was declared International Year of Pulses (IYP) by the United Nations.

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

 

Prunes (We used California prunes because we find them to be the sweetest and juiciest):

Our mom kept always kept a jar of stewed prunes in the fridge when we we’re growing up and anytime we were craving something sweet, we’d reach for them.  They were the best way to bust a sugar craving!  Who knew we were also getting these benefits:

  • Research shows that eating 5-6 prunes a day may help support healthy bones and help maintain good digestive health
  • Prunes are packed with antioxidants called polyphenols, which help keep many parts of your body healthy– ranging from your heart to your eyes to your memory and your immune system.

 

Tomatoes: 

  • Tomatoes are a great source of lycopene, which not only helps to fight cancer, but also keeps your skin youthful by acting as a natural sunblock.

 

Walnuts:

  • Walnuts are rich in omega-3 fatty acids: most of us don’t get enough omega- 3’s in our life and need more because they help lower the risk of heart disease, depression, dementia, and arthritis and they help contribute to, gorgeous, moisturized skin!

 

Hummus Stuffed Jalapeno Poppers

Makes 8 Servings (16 poppers)

Ingredients: 

For Hummus (Note: If you don’t have time to make hummus from scratch, choose your favorite store bought variety):

1 can of garbanzo beans (chickpeas), drained (19 0z)

3 garlic cloves, crushed

1 tsp cayenne pepper

1/2 tsp black pepper

1/2 tsp red pepper

1/4 cup water

1 lemon

(Use about half of the hummus for the stuffed jalapenos and save the rest!)

Jalapeno:

8 Jalapenos, sliced in half, seeds removed (we suggest using gloves if jalapenos typically burn your skin)

Oil in a spray container (we used avocado oil)

5-6 grape tomatoes, finely chopped

1/8 cup feta cheese

5-6 California prunes, finely chopped (we munched on the extras)

2 tsp. chopped walnuts

Directions:

  1. Preheat oven to 425 degrees F.
  2. Line baking sheet with unbleached parchment paper* (using tin foil will give you a crunchier jalapeno, but after cooking with it for years, we’ve been avoiding doing so to lower our exposure to aluminum). Spray lightly with oil in spray jar.
  3. Place jalapenos sliced side down on parchment paper (or tin foil) and very lightly spray/ mist with oil.  Bake 10 minutes. Then remove and put on parchment paper.
  4. Meanwhile, while the jalapenos are cooking, add the beans, garlic, cayenne pepper, red pepper, and water to a food processor and blend. Cut the lemon in half, and squeeze the juice of each half into the food processor.
  5. Mix the ingredients together until smooth.
  6. Place the hummus in a Ziploc baggie, clip a corner and use that to pipe the hummus into the cooled jalapeños.. (Alternatively, use a small spoon to stuff the hummus in the peppers.)
  7. Fill each jalapeno shell completely with hummus and top with prunes, tomatoes, walnuts and feta! Enjoy!

 

*We prefer using unbleached parchment paper over aluminum foil due to possible health concern that foil use might contribute to the buildup of aluminum found in the brains of some Alzheimer’s patient as well as contribute to osteoporosis—and our family is no stranger to either of these diseases, so we prefer not to take chances!

Nutrition Information per serving (2 poppers):

50 Calories; 8 g carbohydrate; 1.5 g fat; 3 g protein; 115 mg sodium: 3 g sugar; 2 .5 g fiber

Hummus Stuffed Jalapeno Poppers
 
Author:
Serves: 16
Ingredients
  • Makes 8 Servings (16 poppers)
  • Ingredients:
  • For Hummus (Note: If you don't have time to make hummus from scratch, choose your favorite store bought variety):
  • 1 can of garbanzo beans (chickpeas), drained (19 0z)
  • 3 garlic cloves, crushed
  • 1 tsp cayenne pepper
  • ½ tsp black pepper
  • ½ tsp red pepper
  • ¼ cup water
  • 1 lemon
  • (Use about half of the hummus for the stuffed jalapenos and save the rest!)
  • Jalapeno:
  • 8 Jalapenos, sliced in half, seeds removed (we suggest using gloves if jalapenos typically burn your skin)
  • Oil in a spray container (we used avocado oil)
  • 5-6 grape tomatoes, finely chopped
  • ⅛ cup feta cheese
  • 5-6 California prunes, finely chopped (we munched on the extras)
  • 2 tsp. chopped walnuts
Instructions
  1. Directions:
  2. Preheat oven to 425 degrees F.
  3. Line baking sheet with unbleached parchment paper* (using tin foil will give you a crunchier jalapeno, but after cooking with it for years, we’ve been avoiding doing so to lower our exposure to aluminum). Spray lightly with oil in spray jar.
  4. Place jalapenos sliced side down on parchment paper (or tin foil) and very lightly spray/ mist with oil. Bake 10 minutes. Then remove and put on parchment paper.
  5. Meanwhile, while the jalapenos are cooking, add the beans, garlic, cayenne pepper, red pepper, and water to a food processor and blend. Cut the lemon in half, and squeeze the juice of each half into the food processor.
  6. Mix the ingredients together until smooth.
  7. Place the hummus in a Ziploc baggie, clip a corner and use that to pipe the hummus into the cooled jalapeños.. (Alternatively, use a small spoon to stuff the hummus in the peppers.)
  8. Fill each jalapeno shell completely with hummus and top with prunes, tomatoes, walnuts and feta! Enjoy!
  9. *We prefer using unbleached parchment paper over aluminum foil due to possible health concern that foil use might contribute to the buildup of aluminum found in the brains of some Alzheimer's patient as well as contribute to osteoporosis—and our family is no stranger to either of these diseases, so we prefer not to take chances!
  10. Nutrition Information per serving (2 poppers):
  11. Calories; 8 g carbohydrate; 1.5 g fat; 3 g protein; 115 mg sodium: 3 g sugar; 2 .5 g fiber
Nutrition Information
Serving size: 2 Poppers Calories: 50 calories Fat: 1.5 g Carbohydrates: 8 g Sodium: 115 mg Fiber: 2.5 g Protein: 3 g

 

 

 

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

Frozen Yogurt Bark with Blueberries and Pomegranate

As registered dietitians and personal trainers you may think that since we eat a healthy diet, exercise and love veggies that we automatically must just not like sweets. Ha! If only!

The truth is we love chocolate and frozen desserts—and have a long love affair with fro-yo. It started in high school when one our best friend’s worked at a Fro-yo store and she’d give us all the fro-yo we wanted—free! As students on a budget we weren’t shy and ate A LOT. Roughly four small frozen yogurts each! And we’d skip a healthy lunch and would end up eating those instead—Oy! Thank goodness we don’t do that anymore (yes, we didn’t feel so good the rest of the afternoon) but that doesn’t mean we love fro-yo any less! 🙂

 

You may also like:

Skinny Strawberry Mint Ice Cream

Skinny Banana Ice Cream Sandwiches 

Dark Chocolate Banana Ice Cream

Chocolate Peanut Butter Banana Ice Cream

 

And if you love fro-yo (or other frozen ice cream-like desserts) the way we do, you’ll completely get why we’re super excited to introduce our latest love… Frozen Yogurt Bark with Blueberries and Pomegranate…and it’s only 18 calories per piece of heaven!

 

If it’s a hot summer day, and you’re craving a bowl of your favorite ice cream but you don’t want all the sugar that comes along with it, or you’re jonesing for something quick, light and refreshing to squash a sweet tooth, this bark will be your new bestie– right in the convenience of your freezer when you need it most!

Not only is this bark only 18 calories for each 2-inch piece– and low in sugar too– it’s also packed with lots of beneficial nutrients. Yogurt is filled with probiotics, helping to keep your gut healthy and helping to boost your immunity. Both blueberries and pomegranate arils are antioxidant powerhouses, helping to protect your body from harmful free radicals that damage your body and your skin and that speed the aging process. Consuming these antioxidants helps keeps your cells healthy! And healthy cells = happy you! And fro-yo (in any form) = a happy us! 😉

 Frozen Yogurt Bark with Blueberries and Pomegranate

 

Serves 15 (about 2×2 inches, each)

Ingredients:

  • 2 cups non fat plain Greek yogurt
  • 2 tbsp. honey
  • 1 tbsp. semi-sweet chocolate chips
  • 2 tbsp. pomegranate seeds
  • ¼ cup blueberries
  • 1 tsp. unsweetened shredded coconut
  • 1 tbsp. slivered almonds

Instructions:

  1. Combine the yogurt and honey in a medium-sized bowl and then stir in the chocolate chips and pomegranate seeds.
  2. Line a baking sheet with parchment paper and pour the mixture on top. Then spread the mixture so it is approximately ½ inch thick.
  3. Sprinkle the blueberries, coconut and sliced almonds on top.
  4. Put the baking sheet in the freezer, and allow the yogurt mixture to freeze completely (should take a few hours).
  5. Once frozen, you can cut the bark into desirably sized pieces and place them into separate bags or a combined container. Then place them back in the freezer so you can enjoy a frozen treat later!

 

Nutrition facts: 18 calories, 1 g fat, 0 g saturated fat, 1 mg sodium, 6 mg potassium, 3 g carbs, 3 g sugar

 Preparation Tip: when consuming these treats, they work best when served in a bowl. They melt fairly fast, so this will help prevent a mess to clean up!

Frozen Yogurt Bark with Blueberries and Pomegranate
 
Author:
Serves: 15
Ingredients
  • 2 cups non fat plain Greek yogurt
  • 2 tbsp. honey
  • 1 tbsp. semi-sweet chocolate chips
  • 2 tbsp. pomegranate seeds
  • ¼ cup blueberries
  • 1 tsp. unsweetened shredded coconut
  • 1 tbsp. slivered almonds
Instructions
  1. Combine the yogurt and honey in a medium-sized bowl and then stir in the chocolate chips and pomegranate seeds.
  2. Line a baking sheet with parchment paper and pour the mixture on top. Then spread the mixture so it is approximately ½ inch thick.
  3. Sprinkle the blueberries, coconut and sliced almonds on top.
  4. Put the baking sheet in the freezer, and allow the yogurt mixture to freeze completely (should take a few hours).
  5. Once frozen, you can cut the bark into desirably sized pieces and place them into separate bags or a combined container. Then place them back in the freezer so you can enjoy a frozen treat later!
Nutrition Information
Serving size: 1 piece Calories: 18 Fat: 1 g Saturated fat: 0 g Sugar: 3 g Sodium: 1 mg

 

 

 

 

Orange Creamsicle Overnight Oats

We have a long love affair with orange creamsicles that dates back to elementary school. While our cook-everything-from-scratch, granola baking hippie (minus the drugs) mom, who had the best intentions to keep us healthy, gave us her low-sugar, home-cooked dessert every night, she did give us money to buy ice cream at school every Friday for a special indulgence. We’d look forward to it all week long, and we’d dream of the Orange Creamsicle we’d often choose (the Strawberry Shortcake ice cream bar took a close second! 🙂 ). Now, as registered dietitians with a sweet tooth that we work hard to keep in check, we still love the flavor of orange creamsicles, and this healthy rendition of an orange creamsicle is inspired by our childhood Friday ice cream special!

 

Psst… looking for more healthy recipes? Please feel free to search this site. And here are a few to try…

Coco Chia Granola Balls

Strawberry and Citrus Salad with Avocado 

 

 

Every feel rushed in the morning?! We hear ya! These are for you! And because…

 

we can’t all be morning people, and for those of you who aren’t – these Orange Creamsicle overnight oats will be your wake-up call! Not only can they be fully prepared the night before, but they also provide the nutrients you need to get your day started on the right foot, no matter what side of the bed you got off of.

 

We call this our Shake, Rattle and Roll breakfast! Simply put all the ingredients in a jar, shake them, rattle ’em if you please 😉 and refrigerate! Roll out the door with them in the morning!

 

Healthy Bonuses:

The oats are rich in energy-revving whole grain carbohydrates to keep you fueled. Plus, their soluble fiber helps to lower cholesterol and fight heart disease.

 

 

 

Packed with oranges which are a great source of vitamin C, this breakfast will help to bolster your immune system, and as an added bonus it helps with the formation of collagen – so you can look forward to healthy and younger-looking skin! And oats combined with oranges are the perfect match, since the iron in the oats is more easily absorbed with the help of vitamin C!

Orange Creamsicle Overnight Oats

Preparation Tip: When preparing this delicious breakfast make sure to use a container/jar that allows room for the ingredients to be shaken – a mason jar works perfectly! And for added flavor and nutrients feel free to toss in a few more of your favorite fruits. Blueberries, raspberries or strawberries are the perfect addition!

Serves 1

Ingredients:

1/2 cup oats

1/2 cup nonfat plain Greek yogurt

1 orange, peeled and sectioned

1/2 teaspoon vanilla extract

1 tablespoon ground flax

1/4 cup nonfat milk

 

Instructions:

  1. Place all ingredients in a jar or container with life. Shake to combine, then place into fridge overnight. Enjoy the next morning!

Nutrition facts per serving:

315 calories, 5 grams fat, 0 grams Saturated fat, 47 grams Carbohydrates, 69 grams Sodium, 8 grams Fiber, 22 grams Protein

 

Orange Creamsicle Overnight Oats
 
Author:
Ingredients
  • ½ cup oats
  • ½ cup nonfat plain Greek yogurt
  • 1 orange, peeled and sectioned
  • ½ teaspoon vanilla extract
  • 1 tablespoon ground flax
  • ¼ cup nonfat milk
Instructions
  1. Place all ingredients in a jar or container with lid. Shake to combine, then place into fridge overnight. Enjoy the next morning!
Nutrition Information
Calories: 315 Fat: 5g Saturated fat: 0g Carbohydrates: 47g Sodium: 69g Fiber: 8g Protein: 22g

 

 

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