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Berry Burst with Dark Chocolate, Almonds & Coconut

As veggie and chocolate lovin’ twins, registered dietitians and personal trainers, what’s a girl (or two 😉 ) to do when dessert is to be had?!  We’ve made life simple for ourselves and for you!  This may just become our go-to celebratory indulgent, waist-line friendly sweet! After all, it’s so easy to make, it’s pretty and who doesn’t like a sweet, delicious pile of antioxidants after overindulging?  Nothing like a little burst of anti-inflammatories to help your body to kick some toxins that have entered to the neutralizing curb!

While we’re at it, here are a few more healthy, waist-line friendly desserts (and feel free to search this site for many more!):

Chocolate Peanut Butter Banana Ice Cream

5 Minute Peanut Butter Chocolate Chip Cookies

Strawberry Mint Ice Cream

 

Pssst… in the photo below the dark chocolate balls are covering blueberries.  #Perfect for our 4th of July celebrations –and for our craving to squeeze in a lil’ brain boosting power whenever we can from the anthocyanins in the blueberries! 😉

 

Best thing about this delicious sweet treat?

Other than it’s only got 65 calories per servings and tastes AMAZING?! 🙂

There’s no wrong way to make this!  You don’t have to use the same ingredients that we did–and you can add your personal favorites instead.  We used raspberries (use your fave berry!), slivered almonds (use any slivered or chopped nut!), dark chocolate covered blueberry balls (go for dark chocolate covered nuts, if you prefer!), and coconut flakes (you can omit these or use chocolate shavings!).  Then just toss on a pretty plate and let the good times roll!

 

Berry Burst Bonus:

All berries, not just raspberries fight inflammation and they’re low in fat and calories and high in antioxidants. They have anti-inflammatory properties—likely thanks to their anthocyanins, the powerful chemicals that give them their vibrant color.

Go for all berries: Research has shown that blueberries can help protect against intestinal inflammation and ulcerative colitis; women who eat more strawberries have lower levels of CRP (a substance produced by the liver that increases in the presence of inflammation in the body) in their blood; and red raspberry extract has helped prevent animals from developing arthritis.

Try this:  Berry Avocado Salad with Yogurt Cilantro Dressing

 

Berry Burst with Dark Chocolate, Almonds & Coconut

Serves 6

Ingredients:

3 cups fresh raspberries

1-1/2 tbsp slivered almonds

1/4 cup chocolate covered blueberries

1 tbsp coconut flakes

Dash of Cinnamon, optional

 

Directions:

Lay berries on plate. Top with chocolate blueberries, coconut flakes, almonds and cinnamon.  Serve!

Nutrition Facts:  65 Calories, 2g fat, 1 g saturated fat, 12g carbohydrate, 1 g protein, 4 g fiber, 3 g sugar, 8 mg sodium

Berry Burst with Dark Chocolate, Almonds & Coconut
 
Author:
Serves: 6
Ingredients
  • Serves 6
  • Ingredients:
  • 3 cups fresh raspberries
  • 1-1/2 tbsp slivered almonds
  • ¼ cup chocolate covered blueberries
  • 1 tbsp coconut flakes
  • Dash of Cinnamon, optional
  • Directions:
  • Lay berries on plate. Top with chocolate blueberries, coconut flakes, almonds and cinnamon. Serve!
Instructions
  1. Directions:
  2. Lay berries on plate. Top with chocolate blueberries, coconut flakes, almonds and cinnamon. Serve!
Nutrition Information
Serving size: 1 serving Calories: 65 Fat: 2 g Saturated fat: 1 g Carbohydrates: 12 g Sugar: 3 g Fiber: 4 g Protein: 1 g

 

Pumpkin Pie Oat Breakfast Muffins

Pinch us, these twin sisters who are registered dietitians and personal trainers with a sweet tooth must be dreaming! Pumpkin pie for breakfast?!without guilt or regrets?!  You bet!  These healthy breakfast muffins prevent all excuses to skip breakfast.  Most people tell us that when they skip breakfast it’s either because they don’t have time to eat it, or they’re not in the mood, or they’re just not hungry.

Well with these pups, time becomes a non-issue because you can simply make them in advance and grab ‘em and go—then eat ‘em on the run! And if you’re not in the mood for breakfast, that just may change if you add delicious pumpkin pie into the breakfast mix because guilt-free pie that just happens to boost your energy is hard to resist!

Not hungry for breakfast? No worries, toss these in a bag and eat them mid-morning when you do get hungry!  A healthy, energy boosting breakfast is just as good mid-morning!

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

Lime Shrimp with Coconut Rice

Greek Quinoa Salad

Smoked Paprika Chips

Chocolate Drizzled Granola Balls

Breakfast Quinoa Nibbles

Coconut Fruit Pops

 

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What makes Pumpkin Pie Oat Breakfast Muffins so awesome (other than the fact that they’re guilt-free, energy boosting, pie-on-the-go)?

Oats: Starting the morning with whole grains helps get your day started on the right foot. Think quality carbs for energy.  Whole grains help you feel full longer and help maintain blood sugar levels until your next meal.

Pumpkin: The bright orange pumpkin color does more than just lift spirits, it’s packed with fiber, antioxidants and vitamins!  It’s got vitamin C, a great immune system booster, and it’s got vitamin A, great for eye health and for preventing the damage that occurs naturally with aging. Beta-carotene has many benefits including keeping your body younger/ helping to prevent degenerative diseases and it helps in the prevention of cancer.  Pumpkins also boast a healthy serving of fiber, to help you stay fuller longer.

Pepitas (aka, pumpkin seeds): These little seeds are rich in the amino acid tryptophan an important part of the production of serotonin… aka a mood booster!

 

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Pumpkin Pie Oat Breakfast Muffins

Celebrate all things pumpkin in this on-the-go baked oats treat; it’s filled with a nutritious blend of your fall favorites.  Pair these with a serving of vanilla or plain nonfat Greek yogurt—the perfect way to add protein (up to 18 grams).  Think of the combo as kind of a pumpkin pie with whip cream, minus the guilt.

Makes 12 muffins

Ingredients

2 cups old fashion oats or rolled oats (not instant)

1 tsp baking powder

1/4 tsp salt

1 Tbsp pumpkin pie spice

1/4 tsp vanilla extract

1 cup almond milk (we used unsweetened vanilla)

3/4 cup canned pure pumpkin

1 egg (we used Egglands Best because they have 25% less saturated fat compared to other eggs)

1/4 cup honey

1/4 cup dried cranberries (if you’d like these a little sweeter we suggest adding an additional 1/4 cup).

3 Tbsp raw pumpkin seeds

1 Tbsp seed & grain blend (we used Trader Joe’s Super Seed & Ancient Grain blend,  you can use whatever type of seed or grain you have on hand!)

Directions

  1. Preheat oven to 350 degrees.
  2. Line a 12 cup, cupcake pan with muffin papers or coat with non-stick spray.
  3. Combine all ingredients and mix completely until thoroughly combined in a bowl.
  4. Divide batter into 12 cups so that it’s evenly distributed.
  5. Bake for 18-22 . When done, the tops will be firm and not gooey or moist. Poke with a toothpick—and when it comes out clean, the muffins are ready! Be careful not to over bake.

 

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Nutrition Facts Per Serving: 105 Calories, 2 g Fat, 0 g Saturated Fat, 16 mg Cholesterol, 75 mg Sodium, 20 g Carbohydrate, 2 g Fiber, 8 g Sugar, 3 g Protein  

 

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

Pumpkin Pie Oat Breakfast Muffins
 
Author:
Recipe type: Breakfast
Serves: 12
Ingredients
  • 2 cups old fashion oats or rolled oats (not instant oats)
  • 1 tsp baking powder
  • ¼ tsp salt
  • 1 Tbsp pumpkin pie spice
  • ¼ tsp vanilla extract
  • 1 cup almond milk (we used unsweetened vanilla)
  • ¾ cup canned pure pumpkin
  • 1 egg (we used Egglands Best (www.egglandsbest.com) because they have 25% less saturated fat compared to other eggs)
  • ¼ cup honey
  • ¼ cup dried cranberries (if you’d like these a little sweeter we suggest adding an additional ¼ cup).
  • 3 Tbsp raw pumpkin seeds
  • 1 Tbsp seed & grain blend (we used Trader Joe’s Super Seed & Ancient Grain blend, you can use whatever type of seed or grain you have on hand!)
Instructions
  1. Preheat oven to 350 degrees.
  2. Line a 12 cup, cupcake pan with muffin papers or coat with non-stick spray.
  3. Combine all ingredients and mix completely until thoroughly combined in a bowl.
  4. Divide batter into 12 cups so that it’s evenly distributed.
  5. Bake for 18-22 minutes. When done, the tops will be firm and not gooey or moist. Poke with a toothpick—and when it comes out clean, the muffins are ready! Be careful not to overbake.
Nutrition Information
Serving size: 1 Calories: 105 Fat: 2 g Saturated fat: 0 g Carbohydrates: 20 g Sugar: 8 g Sodium: 75 mg Fiber: 2 g Protein: 3 g Cholesterol: 16 mg

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6 Foods That are Better Than Botox For your Skin! Mornings with Maria Bartiromo

If you want younger looking skin, here is your food formula! We break it down for you with the amazing Maria Bartiromo!

 

It’s true, the foods that you eat really do impact the appearance of your skin!

 

Certain foods no-no’s for the skin—these are any foods that cause cell damage—it ages the skin and creates wrinkles.   Balance out skin “no-no” foods with foods that act a natural wrinkle cream.

 

  • No-No: Alcohol = Dehydrator —creates free radicals which damages cells and accelerates aging. Alcohol contributes to dehydration, and when our skin looks dry it also looks aged. It also can lead to broken blood vessels on the face which make the skin appear damaged. Think of that person we’ve all who after they drink their skin looks more weathered and older.

 

  • Natural Anti-Wrinkle Cream & Skin Hydrator: All Vegetables. Veggies naturally are rich in water, so they create moisture within your skin, plumping the cells and filling the crevices.  Think of them as your body’s natural lotion—plus a whole lot more.  They contain potent antioxidants that mop up the damage caused by alcohol, pollution, the sun, etc.  Vegetables (and fruits too!) are water and potassium rich so they hydrate skin, restore fluid balance and prevent it from looking wrinkled and withered.

 

  • Skin Hydrator: Avocado: As we get older our skin gets thinner and avocados are rich in healthy monounsaturated fats, and they moisturize skin from the inside out with their oil. Plus your skin will get a rejuvenating glow thanks to avocado’s anti-inflammatory properties which will minimize flare-ups and tone skin.

 

  • Skin Enhancer:  Tart cherries.  Alcohol disrupts sleep so cells can’t rejuvenate.  Montmorency tart cherries are one of the few natural sources of melatonin so they enhance and promote sleep– and your body repairs and regenerates your cells, including your skin cells when you sleep.
    • Tart cherry juice has been linked to improved sleep quality and duration

 

 

  • No-No:  Inflammatory foods like refined carbohydrates (white bread, white flour products), sugar, fried foods, processed meats, MSG. They create a low-level systemic inflammation that you may not realize is even happening, but inside, this is what damages cells, leads to disease and aging and creates weathered skin.

 

  • Skin calmers & Smoothiers: Anti-inflammatory foods:
    • Spices like turmeric and ginger. These are calming and fight inflammation. They repair cell damage and counteract the effects of inflammatory foods.
    • Wild salmon as well as sardines, tuna, and herring are excellent sources of omega-3 fatty acids, which are often lacking in our diets. These omega 3-rich fish are powerful anti-inflammatories and help to keep skin supple and soft with their oils.
    • Soy Ginger Salmon
    • DIY Brown Rice Sushi
    • Broccoli also contains anti-inflammatory phytonutrients, such as sulforaphane.
    • Spicy “Fried” Broccoli
15865443 - grilled salmon and vegetables

15865443 – grilled salmon and vegetables

  • Collagen Destroyer:
  • No- No: Collagen Destroyer–Sugar—refined like white bread, noodles and pasta (which break down to simple sugars) they enter our blood stream where they can then attach to the skin’s collagen and elastin. This causes the skins structure to weaken which results in visible signs of ageing by a process called glycation.

 

  • Anti-wrinkle Cream- Collagen Rebuilder: Tomatoes and other vitamin C rich food. Vitamin C keeps skin youthful and elastic by aiding in collagen formation–this helps the skin to snap back into place when you make expressions, rather than staying in the wrinkled expression.  Added bonus of foods like tomatoes that are typically red  in color is that they’re rich in lycopene and beta carotene, both act as a natural sunblock—so they also fight age spots and sun damage.

 

Here are a few great skin beautifying recipes:

Fresh Tomato Salsa

Strawberry and Citrus Salad with Avocado

Ginger and Carrot Slim-Down Smoothie

Minty Lime Iced Green “Flat Belly” Tea

..and for beta carotene for a natural sunblock (protector against age spots and sun damage) Roasted Tarragon Garlic Sweet Potato Fries

Some more skin beautifying food tips?

6 Foods That are Better Than Botox For your Skin! Grilled Salmon Recipe
 
Author:
Serves: 4
Ingredients
  • 2 garlic cloves, peeled, divided
  • ⅓ cup chopped green onions
  • ¼ cup low-sodium soy sauce
  • 1 tablespoon Chinese rice wine or dry Sherry
  • 1¾-inch cube peeled fresh ginger
  • 2 teaspoons sugar
  • 1 teaspoon sesame oil
  • ¾ teaspoon chili-garlic sauce (see note below)
  • 4 6-ounce skinless salmon fillets
  • 2 teaspoon olive oil
  • 1 large bok choy, cut crosswise into ½-inch-wide strips (about 7 cups)
  • 4 ounces fresh white button mushrooms, sliced
  • Note: You can find this in most grocery stores in the Asian stores
Instructions
  1. In a blender add 1 garlic clove, the onions, soy sauce, rice wine, ginger, sugar, sesame oil and garlic sauce and blend.
  2. Meanwhile place salmon in 11x7x2-inch glass baking dish. Spoon marinade ono top and allow to marinate 5 minutes.
  3. Preheat oven to 500°F. Using a rimmed baking sheet, place fish, with some marinade still sticking to it on top. Move any marinade in the dish to a small saucepan.
  4. Roast fish until just opaque in center, roughly 8 minutes.
  5. Heat the marinde in the saucepan until it begins to boil. Then set is aside to use for the glaze.
  6. Meanwhile, using a large nonstick skillet, heat oil over high heat. Add bok choy and mushrooms and press in 1 garlic clove using a garlic press.
  7. Heat for about 4 minutes. When it’s ready mushrooms will betender and bok choy will be wilted. Add salt and pepper to taste.
  8. Divide the veggies over the four plates. Place salmon on top and brush fish with glaze. Enjoy! 🙂
  9. Nutrition Facts Per Serving:
  10. Calories, 10 g Carbohydrate, 8 g fat, 36 g protein, 4 g fiber, 5 g sugar,
Nutrition Information
Serving size: 1 piece Calories: 249 Fat: 8 g Carbohydrates: 10 g Fiber: 4 g Protein: 36 g

 

Healthy Back to School Bites with Cranberries

If you’ve read our other blogs, by now you know it’s no secret that although we’re veggie-loving twin sisters, registered dietitians and personal trainers who are lucky to like a lot of healthy foods, we both also have a wicked sweet tooth that we work hard to keep in check.  Fortunately, we’ve got many strategies as wells as delicious, waistline friendly ways to satisfy our sweet canines that work for our clients, too!

One of our favorite, satisfying, healthy and most effective ways to squash a sweet craving is with treats made from fruit.  This actually is something we learned from our wholesome, plant-based, cook-everything-from-scratch mom, as she often served us desserts made from fruit and it worked like magic to quell our sweet cravings!  Apparently the apple doesn’t fall far from the tree as we do the same thing for Tammy’s daughters.  We find this technique to be especially helpful when the kids go back to school, as they always seem to come home from school and want a sweet treat for a snack.  One of our most requested after-school snacks is a Cranberry Smoothie which is a cool, delicious and healthy guilt-free snack that feels like a super indulgent treat.

And our clients who serve this to their kids feel good knowing that this nutritious, sweet-tooth satisfying snack fits perfectly with the 2015-2020 Dietary Guidelines for Americans, which recommend choosing nutrient dense foods packed with vitamins, minerals, fiber and other naturally occurring compounds that may improve health.  Cranberries, like in this Cranberry Smoothie, are the perfect example of a nutrient dense food, as they’re packed with naturally occurring unique health-promoting flavonoids called PACs.  Because of these nutrient superstars, the Dietary Guidelines for Americans have made an exception for naturally tart, low-sugar foods, like cranberries, that may be sweetened to improve taste.  They explain that there is room in a healthy eating pattern for nutrient dense foods with added sugars, such as cranberries and rhubarb, as long as calories from added sugar are less than 10% per day.  In this smoothie, just a teaspoon of honey is added to each serving and it packs in the nutrients in just 150 calories—woot, woot!

 

 

 

 

CranberriesGraphic-JPEG_small

 

Cranberry Smoothie            

Serve this healthy, sugar-tooth satisfying alternative to sweets for an after school snack.  Or simply sip a serving of this for a healthy dessert.

Yield: 6 servings

 

Ingredients

2 cups frozen cranberries

2 cups nonfat vanilla yogurt (try different yogurts, such as Greek yogurt)

2 cups 1% milk or almond milk

2 Tbsp. honey

2 tsp. vanilla

 

Directions

Mix in blender until smooth.

Nutrition Information Per Serving*: Calories 150, Calories From Fat 10, Saturated Fat 0.5g, Trans Fat 0g, Total Fat 1g, Cholesterol 5mg, Sodium 105mg, Total Carbohydrate 28g, Sugars 24g, Dietary Fiber 1g, Protein 7g, Vitamin A 10%, Vitamin C 10%, Calcium 25%, Iron 0%

*With 1% Milk

Hungry for Cranberries at lunch? Your kids will gobble up this unique, sweet and savory sandwich!

Recipe courtesy of the Cranberry Marketing Committee

Cran_Chic_SalFlatB.006 - Cropped

 

Cranberries can be a great fit as part of a healthy lunch – like in this tangy chicken salad!

Cranberry Chicken Salad on Flatbread

Makes 8 servings

Portion: ½ cup chicken salad on 1 flatbread roll

Prep Time: 15 minutes

Cook Time: 5 minutes

 

Ingredients

1 cup dried cranberries

⅓ cup 100% cranberry juice

½ cup reduced-fat mayonnaise (we suggest using nonfat Greek yogurt to keep the creaminess and up the nutrients and lower the fat)

⅓ cup fat-free poppy seed dressing

8 oz. grilled white chicken meat, diced

1 cup sliced celery

¾ cup thinly sliced scallions

2 cups shredded fresh spinach

8 flatbread rolls, split

 

Directions

  1. Place cranberries and cranberry juice in a saucepan and heat slightly. Remove from heat, cool to room temperature. Cranberries will absorb all liquid. Hold.
  2. In a bowl, whisk together mayonnaise and dressing.
  3. Stir in diced chicken, celery and scallions. Toss well to coat. Stir in reserved cranberries and mix well. Cover and refrigerate at least 4 hours before serving.
  4. To Serve: For each serving, place ¼ cup spinach onto a split flatbread roll and portion ½ cup salad on top of spinach. Replace top and serve.

Variations: Use additional fruits, including fresh mango, pineapple, melon, blueberries, peaches, pears, etc. in salad.

Nutrition Information Per Serving: Calories 390, Calories from Fat 100, Saturated Fat 2g, Trans Fat 0g, Total Fat 12g, Cholesterol 20mg, Sodium 800mg, Total Carbohydrate 57g, Sugars 17g, Dietary Fiber 3g, Protein 13g, Vitamin A 20%, Vitamin C 15%, Calcium 10%, Iron 20%

Hungry for more recipes? uscranberries.com

The Nutrition Twins work with US Cranberries to help teach people how they can get more beneficial PACs in their diet.

 

Cranberry Chicken Salad on Flatbread
 
Author:
Ingredients
  • 1 cup dried cranberries
  • ⅓ cup 100% cranberry juice
  • ½ cup reduced-fat mayonnaise (we suggest using nonfat Greek yogurt to keep the creaminess and up the nutrients and lower the fat)
  • ⅓ cup fat-free poppy seed dressing
  • 8 oz. grilled white chicken meat, diced
  • 1 cup sliced celery
  • ¾ cup thinly sliced scallions
  • 2 cups shredded fresh spinach
  • 8 flatbread rolls, split
Instructions
  1. Place cranberries and cranberry juice in a saucepan and heat slightly. Remove from heat, cool to room temperature. Cranberries will absorb all liquid. Hold.
  2. In a bowl, whisk together mayonnaise and dressing.
  3. Stir in diced chicken, celery and scallions. Toss well to coat. Stir in reserved cranberries and mix well. Cover and refrigerate at least 4 hours before serving.
  4. To Serve: For each serving, place ¼ cup spinach onto a split flatbread roll and portion ½ cup salad on top of spinach. Replace top and serve.
  5. Variations
  6. : Use additional fruits, including fresh mango, pineapple, melon, blueberries, peaches, pears, etc. in salad.

Roasted Tarragon Garlic Sweet Potato “Fries”

You probably know that we’re veggie loving twin sisters, registered dietitians and personal trainers who happen to a killer sweet tooth that we work hard to keep in check, so it’s pretty much a given that if it’s sweet, creamy comfort food—and it’s healthy, to boot, we’ll be all over it!  J  And if you read our latest book The Nutrition Twins Veggie Cure  you know that some of our favorite childhood memories include our family meal times centered around our Mom’s home cooking. Pssst…you may remember these meals were inspired by our mom’s weeknight dinners–

Lentil Vegetable Soup

Creamy Cauliflower Mac ‘n Cheese

Skinny Mash

Skinny Mac and Cheese

Spaghetti Squash with Tomato Sauce and Parmesan Cheese

Sitting down to Mom’s food always made us happy– it was soothing and lifted our spirits if we were ever upset and we each have memories of sitting at the table and enjoying one of our favorite comfort foods: sweet potatoes.
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Great news if you think you can’t eat carbs:

Anti-carb? Not these registered dietitian nutritionists! Whew!  We’re all for quality, high fiber, wholesome carbs in moderate portions at your meals (about half a cup) for health and for weight loss!  The moment our clients hear that they can eat a sweet potato, they light up.  The carbohydrates in sweet potatoes come with fiber, loads of phytonutrients and in a virtually fat free package (as long as you avoid those high-calorie toppings!).

Eating sweet potatoes doesn’t cause your energy to come crashing down as many other carbohydrates do.  The fiber in the potato causes the glucose from the carbohydrates to enter your blood stream at a slower and more gradual rate, helping keep your energy level stable and aiding in the prevention of mood swings and cravings that come with energy highs and lows.  The fiber also allows for a longer, more sustained serotonin (i.e. happy) surge.  One small sweet potato contains nearly 4 grams of fiber, and the fiber in sweet potatoes keeps you regular, light and happy. Thank you fiber!

We’re so excited about these “fries”—if you’re a “lov-ah” of fries, these are a waistline-friendly, healthy version– so enjoy these! Simply sub a serving of these for the other carbs at your meal.

Roasted_Taragon_Garlic_Fries_Collage

Some more health bonuses in these bites? You bet!

 

Sweet potato:  You may see these called yams at the store, and if so, it’s likely a sweet potato as that’s what they typically sell at most markets in the US. Sweet potatoes with ‘gold’ or ‘red’ in their names typically have orange colored flesh.

 

Your face won’t be the only part of you smiling when you eat these pups!  Sweet potatoes:

  • contain two very potent antioxidants– carotenoids (including beta carotene) and sporamins which fight everything from the negative health consequences that come with aging to almost all types of disease.
  •  fight inflammation. Eat a sweet potato and research shows that inflammation in the body immediately decreases, especially in the brain and nerve tissues throughout the body.
  •   offer great promise when it comes to Type 2 Diabetes.

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Other super stars in this recipe:

Tarragon (Mexican Tarragon) has a somewhat licorice-like flavor (should’ve known Lyssie’d be a fan with her fennel love—that is often described as tasting like licorice!) and has a light flavor compared to French Tarragon, either can be used.

  • Great source of poly-phenolic compounds—plant nutrients that help to fight inflammation and that help to achieve optimal health
  • help lower blood sugar

 

Garlic. You’ve  probably heard that this great-smelling (when you’re cooking it!) show-stopper is beneficial for the cardiovascular system.  So it keeps your ticker healthy and your blood pressure, too.  And it helps to calm your body internally as its got powerful anti-inflammatory properties.

 

You’ll flip for these “fries”!

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Roasted Tarragon Garlic Sweet Potato “Fries”

 You can make these pups into fries or if you prefer them as a side dish you can make ‘em into nips (aka cubes, see directions below).  Serve with lean protein like grilled chicken breast, with other roasted non-starchy veggies (or with steamed ones, or veggies in a salad if you prefer.)

 

Serves 2

Ingredients

 

1 large sweet potato

1 ¾ teaspoons extra virgin olive oil

¼ teaspoon minced garlic

Pinch dried tarragon

Sea salt to taste, optional

Sprig of fresh tarragon, leaves for garnish (optional)

 

Directions

  1. Preheat oven to 450 degrees F. Place parchment paper on baking sheet.
  1. Combine olive oil, garlic and tarragon. Set aside while preparing sweet potato.
  1. Cut sweet potato into French fry shaped spears, about 3 inches long by ¼ inch wide or evenly sized cubes—we call these golden nuggets, nips (if serving as a side dish).
  1. Toss cut sweet potato with olive oil, garlic and tarragon mixture.
  1. Bake in oven for approximately 20 minutes, turning potatoes, at 10 minute intervals to prevent burning. Roast until golden brown on all sides.
  1. Remove from oven, sprinkle with dash of salt, if using and fresh tarragon leaves (optional).

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Nutrition Facts Per 2 Serving: 92 Calories, 4 g Fat, 1 g Saturated Fat, 0 mg Cholesterol, 36 mg Sodium, 13 g Carbohydrate, 2 g Fiber, 3 g Sugar, 1 g Protein

Roasted Tarragon Garlic Sweet Potato “Fries”
 
Author:
Ingredients
  • 1 large sweet potato
  • 1 ¾ teaspoons extra virgin olive oil
  • ¼ teaspoon minced garlic
  • Pinch dried tarragon
  • Sea salt to taste, optional
  • Sprig of fresh tarragon, leaves for garnish (optional)
Instructions
  1. Preheat oven to 450 degrees F. Place parchment paper on baking sheet.
  2. Combine olive oil, garlic and tarragon. Set aside while preparing sweet potato.
  3. Cut sweet potato into French fry shaped spears, about 3 inches long by ¼ inch wide or evenly sized cubes—we call these golden nuggets, nips (if serving as a side dish).
  4. Toss cut sweet potato with olive oil, garlic and tarragon mixture.
  5. Bake in oven for approximately 20 minutes, turning potatoes, at 10 minute intervals to prevent burning. Roast until golden brown on all sides.
  6. Remove from oven, sprinkle with dash of salt, if using and fresh tarragon leaves (optional).
Nutrition Information
Serving size: 1 potato/ 2 servings Calories: 92 Fat: 4 g Saturated fat: 1 g Carbohydrates: 13 g Sugar: 3 g Sodium: 36 mg Fiber: 2 g Protein: 1 g Cholesterol: 0 mg

 

Pineapple-Mango Salsa

Pineapple_Mango_salsa_chip_logoWe have a lengthy love affair with pineapple. Long before we were registered dietitians and knew just how good for you pineapple is, we told our mom that at our 9th birthday party we didn’t care what we did as long as we made pineapple ice cream sundaes. We even made a fun little song and dance with our best friend that we planned to sing at our birthday party that went along with our passion for pineapple that we still remember to this day… “Pineapple sundaes, yum, yum, yum… there’s nothing more we want in our tum, tum, tum…!” (yep, our 9-year old song-writing skills at their finest!  😉 ). In honor of our love of pineapple we had to share this Pineapple-Mango Salsa with you!

Below, check out a few reasons why some of pineapple’s nutrients can help in preventing bloat–and in getting a flat-belly!

 

Want more healthy recipes? Please feel free to search this site! And here are a few to try…

Skinny Chicken Pot Pie

Green Lentil Soup

Lime Shrimp and Coconut Rice

Peruvian Style Chicken

Sweet Potato Soup

Pineapple-Mango Salsa_1So what makes pineapple so great aside from its sweet, delicious flavor?

 

Pineapple is an excellent source of bromelain, an enzyme that aids in digestion and can help prevent indigestion and bloating.  Plus, pineapples provide antioxidants and vitamin C, which both help repair muscles and tissues and aid in recovery. They help your cells to heal themselves and fend off damage from toxins or irritants.  By protecting your cells, they keep your body in better working order and help to fight some of the damage done from overindulging in unhealthy foods and drinks so that your insides can settle, avoiding inflammation and added puffiness.

 

This recipe is an antioxidant packed superstar—thanks to every single ingredient! Every fruit and vegetable (from the pineapple and mangos to the jicama, bell peppers, tomato, lime and pomegranate juice) and herb and spice (cilantro) is packed with phytonutrients that are scavengers for free radicals. This means they mop up the damage caused by pollution, stress, damaging foods, environmental toxins, etc., and help to fight disease and prevent aging. So you can feel really good about enjoying this salsa!

 

Pineapple Mango Salsa

If you like refreshing, sweet treats with a tangy kick, make this your go-to! This lil’ number makes the perfect topping for fish, chicken, poultry or seafood, the ideal dip for veggies or whole wheat pita chips, and it’s so good that you can even eat it on its own!

 

 

Makes 6 servings (6 cups)

Serving Size: 1 cup

 

Ingredients

2 cups Mango, diced from fresh or frozen

2 cups Pineapple, diced from fresh or frozen

1/4 cup Jicama, chopped

1/2 cup orange pepper, diced

1/2 cup red pepper diced

1 tomato, diced

1 lime

2 tbsp 100% pomegranate juice, no sugar added

1/8 cup cilantro, unpacked

 

Directions

  1. Dice the mango, pineapple, peppers, and tomato and toss in a large bowl together. If using frozen mango or pineapple, defrost and then toss in large bowl. If you don’t have time to defrost first, separate the chunks and they will defrost fairly quickly as they are tossed in the bowl.
  2. Chop cilantro.
  3. Add cilantro and Jicama to bowl.
  4. Cut lime in half and squeeze both halves over bowl.
  5. Add pomegranate juice and toss everything for a final time.

Nutrition Facts for 1 serving (1 cup) Calories: 76, carbs: 19g, fat: 0g, saturated fat: 0g, protein: 1g, sodium: 4mg, fiber: 2.5g

Pineapple-Mango Salsa
 
Author:
Serves: 6, 1 cup servings
Ingredients
  • gredients
  • 2 cups Mango, diced from fresh or frozen
  • 2 cups Pineapple, diced from fresh or frozen
  • ¼ cup Jicama, chopped
  • ½ cup orange pepper, diced
  • ½ cup red pepper diced
  • 1 tomato, diced
  • 1 lime
  • 2 tbsp 100% pomegranate juice, no sugar added
  • ⅛ cup cilantro, unpacked
Instructions
  1. Dice the mango, pineapple, peppers, and tomato and toss in a large bowl together. If using frozen mango or pineapple, defrost and then toss in large bowl. If you don’t have time to defrost first, separate the chunks and they will defrost fairly quickly as they are tossed in the bowl.
  2. Chop cilantro.
  3. Add cilantro and Jicama to bowl.
  4. Cut lime in half and squeeze both halves over bowl.
  5. Add pomegranate juice and toss everything for a final time.
Nutrition Information
Calories: 76 Fat: 0 g Carbohydrates: 19 g Sodium: 4 Fiber: 2.5 g Protein: 0 g