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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

 

Apple Cider Vinegar Detox Drink

When we wake up in the morning, the first thing we always do is hydrate with a big glass of water.  This is one of the most important and energizing pieces to our morning—and if we don’t do it, we end up feeling like we need a boost all day.  On the rare occasion we don’t do it, we feel like we need something to give us an additional lift all day.  If this happens we try to immediately have one of our other refreshers like our Kale Recharge Smoothie or our Sparkling Cucumber and Refresh Detoxeror we go for one of our smoothies that use the Easiest Way To Get our Greens — or when we feel like we want a fresh start after eating foods that we don’t typically eat, we go for this Apple Cider Vinegar “Detox” Drink, that we just added to our list!

If you’re looking to reset after overindulging, want to flush out your system and immediately get your mind and body back on the healthy track, look no further, this powerful number will do just the trick.

As you probably know, living in the very social New York City, our clients often come to us after a night or weekend of social engagements and want to minimize the damage from the overindulgences, so we’re armed and ready to help! 😉 Not only is this lil’ sipster the perfect refreshing and thirst quenching drink, but it will also help to flush bloat and toxins–and it squashes sweet cravings before they can get a hold of ya 😉 …

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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. This, like our other health promoting drinks, will help to prevent you from feeling hungry and overdoing it on unhealthy foods as it fills your stomach — and contains anti-inflammatory phytonutrients and ingredients that help the body in it’s natural detoxification process. As you lose weight these nutrients become especially vital– they are needed to flush toxins including end products of fat metabolism. Since fat holds on to toxins, as you slim down, these rinsing ingredients are a key component in keeping your body healthy. OR if you overindulge, these same nutrients are key to get rid of those toxins!  We gotta admit we’ve been loving this lately and have been drinking it more than when we just need to reset!

The base of this bevvie is water for a reason– water works magic inside the body and when you don’t get enough of it, every process in your body suffers.  Water regulates the bowel, cools your body through perspiration, flushes out toxins, and aids in digestion.  So keep sipping this tasty drink throughout the day, especially at those times when you want a “system” reboot and a nice flush.  We infuse the water with lemon, lime, apple, grapefruit, mint and apple cider vinegar, for the special nutrients they add, but also so it’ll taste good and you’ll want to drink it—you’re welcome! 😉

 

 

 

 

Flushes bloat:  We feel miserable when we’re bloated that’s why we made sure that this has water in combination with the potassium from the grapefruit, mint, lemon and lime– to help restore normal fluid balance and flush salt.   And the water gets your intestines up and running (literally) to keep you regular and prevent unsightly gut bulges from constipation. Buh bye bloat!

Helps prevent sweet cravings:  As you hydrate your body with this slightly sweet and tangy elixir, it fills your stomach and helps to carry blood, oxygen and nutrients throughout your body, energizing you so that your brain doesn’t crave a quick pick-me-up (ie sugar).  If you often wake up craving sugar, try drinking a large glass of this first and see how you feel, if you’re like us an our clients, you’ll be saying “buh bye sugar–you’ve got nothin’ on me!” 🙂

Another bonus?  You’ll boost your immunity and help to prevent free radicals from damaging your cells and from causing inflammation thanks to Vitamin C from the grapefruit, lemon, lime and mint.   As you stop damage and inflammation on the inside, your body can rest, relax and recharge –more peaceful on the inside for rejuvenation!

We recommend you starting your day off right by drinking this and eating a few of our Mini Frittata Muffins and a piece of fruit. 🙂

The magic behind this drink:

Apple cider vinegar (ACV) has so many benefits—and you may remember it from our Rise & Shine Smoothie. Research shows that ACV may be the small edge you’re looking for to help to control your weight.

You’ve probably heard that apple cider vinegar can help you lose weight.  Small amounts before a meal may help lower your blood sugar. It seems that acetic acid, the main component in vinegar, may interfere with the body’s ability to digest starch; less starch being broken  down into calories in the bloodstream could mean a little less fat on your body over time.

Don’t worry, you don’t have to drink gallons of the stuff—there’s great news!  It doesn’t take much vinegar—just about two teaspoons.

Although more research is needed, as long as you don’t have trouble digesting foods that are high in acid, you have nothing to lose by giving it a try!

More good news?  It’s not only ACV that’s helpful since all vinegars contain acetic acid. Wine vinegars have a smoother taste (like in our Green Goddess Edamame Salad and Dressing), but even white distilled vinegar will do the trick.  Just look for those with 5% acidity, which is what you’ll find in most cooking and salad vinegars. (Avoid pickling vinegars, which have a higher acid content.)

NOTE:  Keep in mind that consuming too much acetic acid can hurt your throat. A tablespoon of vinegar mixed with 8 ounces of water and taken before a meal is a safe dose.  Go for this delish g’mornin smoothie to get a dose of ACV (and some delicious and wholesome nutrient-packed foods!)!

A few other bonuses (we included this info for you science geeks like us, who love knowing what everything is doing for your bod! ) 🙂

Apples are a great way to get  fiber, which helps to keep you feeling full and keeps your body regular.

Lemons are rich in vitamin C to help skin look its’ best– not only is vitamin C a potent antioxidant to help fight free radical damage, but it also assists in collagen formation. We love lemons and limes and really spritz them over everything! They are a great flavor sub for salt too. Pssst…careful when you open Lyssie’s fridge–a lemon (or lime) from the packed cold-zone may drop out on your toe!

• The ideal flushing food–packed with potassium and water to restore normal fluid balance and flush out any bloating salt that may be causing you to store water and puffiness.

• Great source of vitamin C

Mint We like to think of mint as a peace maker in the body 😉 It eases indigestion and calms the stomach, likely by improving the flow of bile through the stomach, which helps to speed and ease digestion. Thanks in part to it’s anti-inflammatory antioxidant rosmarinic acid, it “calms your insides” to ease the havoc inside your body!

ACV_detox_drink_ - cropped

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Apple Cider Vinegar Detox Drink

This magical detox drink has the perfect combination of ingredients to keep off that bloat and make you feel Skinny Mini😉.

Ingredients:

48 oz. water

2 tbsp apple cider vinegar

1 tbsp lime juice

1 apple

1 lemon

½ grapefruit

5-6 Mint leaves

Prep time: 10 minutes

Makes 4 servings

Directions:

1. Slice the apple, lemon, and grapefruit into quarters.

2. Fill a large pitcher or jar with 48 ounces (6 cups) of water.

4. Add the apple cider vinegar and lime juice to the water and stir.

5. Lastly, add the apple, lemon, grapefruit, and mint leaves to the water. Lightly stir the entire mixture.

6. Put the detox water in the refrigerator for at least two hours, or even let it sit over night. Enjoy!

Nutrition Information: 

With fruit:

Calories: 30

Carbohydrates: 9 grams

Fat: 0 grams

Protein: 0 grams

Cholesterol: 0 mg

Sodium: 0 mg

Sugars: 6 grams

Fiber: 2 grams

Without fruit:

Calories: 2

Carbohydrates: 0 grams

Fat: 0 grams

Protein: 0 grams

Cholesterol: 0 mg

Sodium: 0 mg

Sugars: 0 grams

Fiber: 0 grams

Apple Cider Vinegar Detox Drink
 
Prep time
Total time
 
Author:
Serves: 4
Ingredients
  • 48 oz. water
  • 2 tbsp apple cider vinegar
  • 1 tbsp lime juice
  • 1 apple
  • 1 lemon
  • ½ grapefruit
  • 5-6 Mint leaves
Instructions
  1. Slice the apple, lemon, and grapefruit into quarters.
  2. Fill a large pitcher or jar with 48 ounces (6 cups) of water.
  3. Add the apple cider vinegar and lime juice to the water and stir.
  4. Lastly, add the apple, lemon, grapefruit, and mint leaves to the water. Lightly stir the entire mixture.
  5. Put the detox water in the refrigerator for at least two hours, or even let it sit over night. Enjoy!
Nutrition Information
Serving size: 12 oz. (with fruit) Calories: 30 Fat: 0 g Carbohydrates: 9 g Sugar: 6 g Fiber: 2 g Protein: 0 g Cholesterol: 0 g

Matcha Oatmeal Craisin Muffins

Ok, so you’ve probably noticed, we’ve become a bit matcha crazed–last week it was our Matcha Smoothie and now these lil’ muffsters! As registered dietitians we tend to be a bit cautious when it comes to new foods that get a lot of hype since they are often overrated but matcha seems to be all it’s cracked up to be—and we can’t get enough!  And don’t worry if you want to try matcha, but don’t like the taste of green tea. No worries. This delicious matcha muffin recipe will have you hooked!

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Matcha mystified?  If you haven’t seen us talking matcha before and are wondering what the heck matcha is, it is basically green tea even better for you!  You get a mega-dose of potent antioxidants and the benefits that have been associated with everything from reducing cancer and blood pressure to protecting your brain against aging and increasing metabolism too. You can read all about matcha here.

Photo below: This is the matcha mustache!  Who needs milk when you can have a green mustache?! 😉 When you drink matcha out of the traditional matcha tea cup be sure not to make the mistake we made and head out for your day without taking a final look in the mirror- oy!  The matcha tea cup is more like a big, wide mug and it leaves a green mustache–so just be warned. 🙂  And don’t worry–if you drink our matcha sugar-craving busting smoothie, no need to worry about the matcha mustache since you eat it from a muffin and it’s not green anyway! Phew! 😉

Matcha_Must

Pssst… if you’re a muffin fan, check out our Skinny Banana Bread Muffins, our Skinny Mini Muffins and our Mini Frittata Muffins.

Matcha Oatmeal Craisin Muffins

The matcha oatmeal craisin muffins are a perfect way to start your day! They are low in calories, and still provide you with protein and fiber too!

Makes 12 muffins 

Matcha_oatmeal_crais_muffins_logo

Ingredients

1 ½ cup old fashioned rolled oats

¾ cup quinoa flour

¼ cup packed brown sugar

¾ cup craisins

1 tbsp matcha green tea powder

2 tbsp hemp protein powder

1 tbsp baking powder

1 tsp cinnamon

1 tsp salt

1 large egg (we use Eggland’s Best (EB) because they have 25% less saturated fat, four times the vitamin D and double the omegas compared to other eggs, thanks to the proprietary hen feed)

¼ cup unsweetened almond milk

1 cup plain nonfat Greek yogurt

½ cup unsweetened applesauce

2 tbsp honey

1 tsp vanilla extract

Directions

1. Preheat oven to 400 degrees.

2. In a large mixing bowl, combine the rolled oats, quinoa flour, brown sugar, craisins, matcha powder, hemp powder, salt, and baking powder.

3. In a separate bowl, whisk the egg. Then, add the almond milk, applesauce, honey, olive oil, and vanilla extract.

4. Add the dry ingredients mixture to the wet ingredients mixture and stir.

5. Line a 12-muffin baking pan. Fill each compartment about ¾ full.

6. Let cook for 25 minutes. To know if the muffins are done, stick a toothpick through the middle of a muffin and make sure that no residue appears on the toothpick. Allow 10-15 minutes to cool.

Nutrition Information

Calories: 143

Carbohydrates: 27 grams

Fat: 2 grams

Protein: 5 grams

Cholesterol: 15 milligrams

Sodium: 344 milligrams

Sugars: 13 grams

Fiber: 3 grams

Matcha Oatmeal Craisin Muffins
 
Prep time
Cook time
Total time
 
Author:
Serves: 12
Ingredients
  • 1 ½ cup old fashioned rolled oats
  • ¾ cup quinoa flour
  • ¼ cup packed brown sugar
  • ¾ cup craisins
  • 1 tbsp matcha green tea powder
  • 2 tbsp hemp protein powder
  • 1 tbsp baking powder
  • 1 tsp cinnamon
  • 1 tsp salt
  • 1 large egg (we use Eggland’s Best because they have 25% less saturated fat, four times the vitamin D and double the omegas compared to other eggs, thanks to the proprietary hen feed)
  • ¼ cup unsweetened almond milk
  • 1 cup plain nonfat Greek yogurt
  • ½ cup unsweetened applesauce
  • 2 tbsp honey
  • 1 tsp vanilla extract
Instructions
  1. Preheat oven to 400 degrees.
  2. In a large mixing bowl, combine the rolled oats, quinoa flour, brown sugar, craisins, matcha powder, hemp powder, salt, and baking powder.
  3. In a separate bowl, whisk the egg. Then, add the almond milk, applesauce, honey, olive oil, and vanilla extract.
  4. Add the dry ingredients mixture to the wet ingredients mixture and stir.
  5. Line a 12-muffin baking pan. Fill each compartment about ¾ full.
  6. Let cook for 25 minutes. To know if the muffins are done, stick a toothpick through the middle of a muffin and make sure that no residue appears on the toothpick. Allow 10-15 minutes to cool.
Nutrition Information
Serving size: 1 muffin Calories: 143 Fat: 2 g Carbohydrates: 27 g Sugar: 13 g Sodium: 344 mg Fiber: 3 g Protein: 5 g Cholesterol: 15 mg

 

Baked Zucchini Boats

Having a hard time getting all your veggies? We’ve been there!

Sure, now we’re veggie-loving registered dietitians, but we weren’t always besties with our greens!  In fact, as picky kids, the second our mom turned her back when we were at the dinner table, we’d quickly scurry off with our salads in hand to our deck where our best friend Mary and her black lab Buddy, were anxiously waiting for any veggies we’d want to share.  So how, you may be wondering did those girls become veggie fiends?

It happened gradually for us in our high school years–after witnessing how energetic and healthy they made us feel, how they made our skin glow and how they played a part in weight control… and after experimenting and seeing how delicious they could be, the switch flipped and our love affair with veggies began—nowadays we seriously can’t get enough…

And now that we get to witness our clients reap the same veggie rewards, we are constantly trying to find easy ways to make getting delicious veggies easier.  That’s one of the main reasons we wrote our latest book The Nutrition Twins’ Veggie Cure and created recipes like our Kale Recharge Smoothie, our Smoked Paprika Zucchini Chips, and our Zucchini Parmesan Rounds.  And now these! We can’t wait to hear what ya think!

cropped zucchini

Weight loss tip:

To prevent overeating at your meal, simply eat some veggies (like these scrumptious Zucchini Boats) before the main course.  Veggies are packed with nutrients and they’re high in fiber, so they fill you up, not out.  These Baked Zucchini Boats make the perfect appetizer before your meal to prevent overeating during your meal! Zucchini is low in calories and with the zesty tomato, onion, and jalapeno topping added to it, this side dish is absolutely irresistible.  Fill up on this scrumptious starter that also packs protein, and you’ll eat a lot less of the heavy main meal, woohoo!

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Baked Zucchini Boats

Ingredients
3 Medium Zucchini
6 oz can Tomato Paste
1 tsp garlic powder
1 tsp onion powder
1 tsp cilantro
1/8 cup finely chopped fresh basil
½ cup Italian bread crumbs
¼ cup tomatoes (diced)
1/8 cup green onions (chopped)
1 tbsp crushed red pepper
½ diced jalapeno
Salt and pepper, to taste
½ cup shredded low-fat mozzarella

Directions
1. Preheat oven to 350 degrees.
2. In a large pot, boil enough water to cover the zucchinis. Add the zucchinis and boil for 10 minutes.
3. In a small mixing bowl, add the tomato paste, garlic powder, onion powder, cilantro, and fresh basil to the tomato paste and mix together.
4. After the zucchini has boiled (the zucchinis should still be firm, but you should be able to poke through them with a fork), scoop out the pulp to about ¼ inch from the skin, leaving a “boat” structure. Finely chop the pulp and place into a separate small mixing bowl.
5. Mix in the diced tomatoes, green onions, jalapenos, crushed red pepper, and bread crumbs into the bowl with the zucchini pulp. Lightly season the mixture with salt and pepper.
6. On the zucchini ”boats”, coat with the tomato paste mixture.
7. Top the tomato paste with the mixture of vegetables and bread crumbs.
8. Lightly cover the filled boats with mozzarella cheese.
9. Cook the zucchini boats at 350 degrees for 10 minutes. Enjoy!

zucchini cropped

Nutrition Information
Calories: 114
Carbohydrates: 17 grams
Fat: 2 grams
Protein: 7 grams
Cholesterol: 5 milligrams
Sodium: 227 milligrams
Sugars: 6 grams
Fiber: 3 grams

Baked Zucchini Boats
 
Prep time
Cook time
Total time
 
Author:
Serves: 6
Ingredients
  • 3 Medium Zucchini
  • 6 oz can Tomato Paste
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp cilantro
  • ⅛ cup finely chopped fresh basil
  • ½ cup Italian bread crumbs
  • ¼ cup tomatoes (diced)
  • ⅛ cup green onions (chopped)
  • 1 tbsp crushed red pepper
  • ½ diced jalapeno
  • Salt and pepper, to taste
  • ½ cup shredded low-fat mozzarella
Instructions
  1. Preheat oven to 350 degrees.
  2. In a large pot, boil enough water to cover the zucchinis. Add the zucchinis and boil for 10 minutes.
  3. In a small mixing bowl, add the tomato paste, garlic powder, onion powder, cilantro, and fresh basil to the tomato paste and mix together.
  4. After the zucchini has boiled (the zucchinis should still be firm, but you should be able to poke through them with a fork), scoop out the pulp to about ¼ inch from the skin, leaving a “boat” structure. Finely chop the pulp and place into a separate small mixing bowl.
  5. Mix in the diced tomatoes, green onions, jalapenos, crushed red pepper, and bread crumbs into the bowl with the zucchini pulp. Lightly season the mixture with salt and pepper.
  6. On the zucchini ”boats”, coat with the tomato paste mixture.
  7. Top the tomato paste with the mixture of vegetables and bread crumbs.
  8. Lightly cover the filled boats with mozzarella cheese.
  9. Cook the zucchini boats at 350 degrees for 10 minutes. Enjoy!
Nutrition Information
Serving size: 1 boat Calories: 114 Fat: 2 g Carbohydrates: 17 g Sugar: 6 g Sodium: 227 mg Fiber: 3 g Protein: 7 g Cholesterol: 5 mg

Baked_Zucchini_Boats_Collage

Granola-Berry Parfait and a Weight Loss Pointer

If you’re anything like our new clients, you may think that as registered dietitians and personal trainers who help people to lose weight and improve their health, that we don’t love delicious food—and that we probably never eat it.  This actually couldn’t be further from the truth! 🙂  In fact, just the opposite is true! We love scrumptious food, and we’re all about loving the food that we eat!  After all, who wants to eat food that’s just blah?! Not us!  And although we create healthier versions of heavier foods for most our meals, we make sure they are super delicious.  Plus, we believe small daily indulgences are part of the key to keeping us sane! 😉

parfait_cropped

So we’ve made it part of our mission to create scrumptious, healthy food (like this parfait! –and hello Veggie Frittata Bites), that doesn’t break the calorie bank and can help stave off binges and overeating.  After all, not only have we learned what works and what doesn’t from our years of schooling, but from testing the research on our clients and on ourselves.

When we were in college, we thought we were doing the “healthy”, waistline-friendly thing by eating toast and fruit for breakfast; a veggie and brown rice stir-fry at lunch, and a piece of fruit in the early afternoon for a snack. But we found ourselves ravenous by mid-afternoon and wanting to eat everything we got our hands on (and often times we did!).  Now we know what we were doing wrong and it’s made all the difference—phew!

The secret to staying satisfied, preventing binges and not overdoing it is to be sure that all meals and snacks contain fiber and protein (like nearly all recipes on our blog—including our snacks like our Skinny Spinach and Artichoke Dip Bites, our Skinny Tex Mex Bean Salsa and our Simple Crunchy Kale Snack!  This fiber/protein combination provides a longer lasting energy boost and helps to prevent hunger, so it’s ideal for weight loss since you won’t be starving an hour after eating like you would if you were to simply consume only carbohydrates, such as a bagel What’s more, this combination fills your stomach and keeps your blood sugar stable.  It’s when your blood sugar dips that you crave energy (think food!) and the quickest pick-me up you can get—sugar!  So snacks that contain fiber and protein will help you to fight sugar cravings too!  Woot, Woot!

So today we have a special treat for you! This sweet, crunchy, rich and creamy yogurt parfait is perfect. With homemade granola and three different berries, it is irresistible.

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The yogurt helps to pack in the protein, and the granola and berries provide fiber and phytonutrients to keep you healthy and satisfied!

Granola Berry Parfait

Makes 1 Parfait (Save extra granola for more parfaits!)

Ingredients

Granola

4 cups rolled oats

½ cup wheat germ

½ cup sliced almonds

½ cup finely chopped pecans

¼ cup brown sugar

¼ cup sugar free maple syrup

¼ cup honey

¼ cup olive oil

1 tsp cinnamon

1 tsp vanilla

(Granola makes about 5 ½ cups, so you can make this parfait for weeks to come!)

Parfait

1/3 cup Greek yogurt

¼ cup raspberries

¼ cup blueberries

1 large strawberry

2 tbsp homemade granola

Directions:

Granola

1. Preheat oven to 325 degrees.

2. Combine oats, wheat germ, almonds, and pecans in a large bowl.

3. In a saucepan, stir together brown sugar, maple syrup, honey, olive oil, and vanilla. Bring this mixture to a boil over medium heat. Remove from heat and allow to cool for a couple minutes. While still warm, pour this mixture over the dry ingredients and coat thoroughly.

4. Bake for about 20 minutes, or until crispy. Halfway through the baking process, stir the granola. Let cool, then store in an airtight container.

Parfait

1. In a small parfait glass, add about half of the Greek yogurt.

2. Top with the raspberries. Then, add a tablespoon of the granola.

3. Add the rest of the Greek yogurt.

4. On top of this layer, add a layer of blueberries and top it with the second tablespoon of granola. Then, add the strawberry on top. Enjoy!

Calories: 182

Carbs: 33 g

Fat: 2 g

Protein: 8 g

Cholesterol: 3 mg

Sodium: 75 mg

Sugars: 21 g

Fiber: 6 g

Granola-Berry Parfait and a Weight Loss Pointer
 
Prep time
Cook time
Total time
 
Author:
Serves: 1
Ingredients
  • 4 cups rolled oats
  • ½ cup wheat germ
  • ½ cup sliced almonds
  • ½ cup finely chopped pecans
  • ¼ cup brown sugar
  • ¼ cup sugar free maple syrup
  • ¼ cup honey
  • ¼ cup olive oil
  • 1 tsp cinnamon
  • 1 tsp vanilla
  • ⅓ cup Greek yogurt
  • ¼ cup raspberries
  • ¼ cup blueberries
  • 1 large strawberry
  • 2 tbsp homemade granola
Instructions
  1. Preheat oven to 325 degrees.
  2. Combine oats, wheat germ, almonds, and pecans in a large bowl.
  3. In a saucepan, stir together brown sugar, maple syrup, honey, olive oil, and vanilla. Bring this mixture to a boil over medium heat. Then, pour this mixture over the dry ingredients and coat thoroughly.
  4. Bake for about 20 minutes, or until crispy. Halfway through the baking process, stir the granola. Let cool, then store in an airtight container.
  5. In the bottom of a parfait glass, place about half of the Greek yogurt.
  6. Top with the raspberries. Then, add a tablespoon of the granola.
  7. Add the rest of the Greek yogurt.
  8. On top of this layer, add a layer of blueberries and top it with the second tablespoon of granola. Then, add the strawberry on top. Enjoy!
Nutrition Information
Serving size: 1 Calories: 182 Fat: 2 g Carbohydrates: 33 g Sugar: 21 g Sodium: 75 mg Fiber: 6 g Protein: 8 g Cholesterol: 3 mg

 

Tropical Green Smoothie

June 17th is “National Eat All Your Veggies Day,” and since we’re all about getting more veggies all year round, this delicious smoothie will help get the job done, no matter what day it is!…

We know what you’re thinking—that we probably were the ones who invented such a day! But this day really exists—without our doing!  And although in our hearts and minds, every day is National Eat All Your Veggies Day 😉 , we’re thrilled that this day is officially recognized!

BTW, thank you so much for making our day—so many of you emailed us to tell us you love and would never guess you were actually getting your veggie servings in our Skinny Green Smoothie, our Avocado and Apple Green Smoothie, and our Kale Recharge Smoothie and we can’t wait for you to try this to feel the same way! 🙂

 

30923722 - healthy green juice smoothie surrounded by whole fruits, vegetables and chia seeds with fresh strawberry garnish and red swirl straw

 

 

And if you struggle to get your veggies in, this is the easiest, most delicious way to make that challenge obsolete– and you can enjoy it at breakfast to really start your day off right!  This morning boost is packed with nutrients that’ll help mop up damage in your body created by pollution, toxins and stress, while helping you to fight inflammation and disease.  With just 217 calories and 15 grams of satisfying protein, this smoothie is a complete score. (Oh yeah!)

Filled with fiber and antioxidants, this tropical green smoothie is a great energy booster to start off your day right.

The magic of the Tropical Green Smoothie:

Hello Veggies, hasta la vista toxins! Veggies contain phytonutrients to help prevent destructive particles from injuring cells.  And in this smoothie, we’ve got kale.

Kale, besides being packed with nutrients like Vitamin A, Vitamin C, Vitamin K and Vitamin B6, has glutathione, a protein in veggies that grabs onto toxins and drags them out of our body!

*Notice this smoothie uses fresh, not cooked kale. That’s because cooking or processing decreases the glutathione bioavailability.

Pineapple and strawberries contain antioxidant and anti-inflammatory compounds, which help to neutralize toxins and prevent damage caused from the inflammation that results from stress, pollution and even from overdoing it on less-than-healthy toxin-creating foods and drinks.

Flaxseeds are a good source of omega-3 essential fatty acids. They are important for brain health and powerful anti-inflammatories that protect against heart disease.

This smoothie will leave you feeling refreshed and ready to take on the day!

Enjoy!

Makes 2 servings

Ingredients:

2 cups kale, packed

2 cups pineapple, cut into cubes

1 cup frozen strawberries

7 oz. plain Greek yogurt

1 tsp flaxseeds

Directions:

1. Cut kale into ribbons by removing the stems and cutting them into pieces that look like 1-inch strips. Pack the kale into the cups to ensure that you are getting the full serving.

2. Cut the frozen strawberries into halves (allow to slightly thaw if they are too frozen to cut).

3. Add yogurt to the blender and then add the kale, pineapple, strawberries, and flaxseeds and blend until smooth.

Nutrition Information per Serving:

Calories: 207

Carbohydrates: 33 grams

Fat: 2 grams

Protein: 15 grams

Sodium: 73 milligrams

Sugar: 25 grams

Fiber: 5 grams

Cholesterol: 4 milligrams

Tropical_Green_Smoothie_logo

Tropical Green Smoothie
 
Prep time
Total time
 
Serves: 2
Ingredients
  • 2 cups kale, packed
  • 2 cups pineapple, cut into cubes
  • 1 cup frozen strawberries
  • 7 oz. plain Greek yogurt
  • 1 tsp flaxseeds
Instructions
  1. Cut kale into ribbons by removing the stems and cutting them into pieces that look like 1-inch strips. Pack the kale into the cups to ensure that you are getting the full serving.
  2. Cut the frozen strawberries into halves (allow to slightly thaw if they are too frozen to cut).
  3. Add yogurt to the blender and then add the kale, pineapple, strawberries, and flaxseeds and blend until smooth.
Nutrition Information
Serving size: 12 oz. Calories: 207 Fat: 2 g Carbohydrates: 33 g Sugar: 25 g Sodium: 73 mg Fiber: 5 g Protein: 15 g Cholesterol: 4 mg