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Spicy “Fried” Broccoli

Most of us get in the habit of cooking things the same way all of the time, especially when it comes to vegetables. And if you are like many of our new clients, you may think that if you don’t eat a veggie raw, you’ll lose most of the nutrients. Well great news, this is Poppycock!  You may be surprised to learn that many phytonutrients, like lycopene which is found in tomatoes, bell peppers and other red-colored produce (and lowers risk of cancer and heart attacks) actually become more available to the body when the vegetable is heated. Other nutrients like Vitamin C are higher in raw veggies, so it’s great to eat veggies prepared in different ways to reap the range of benefits and enjoy the different flavors!

To help you to do this, we’ve got some delish recipes like Easy Crunchy Braised Cabbage, Colorful Detox Salad, Caramelized Cauliflower with Olive Oil and Lemon Juice, Easy Peasy Seasoned Brussel SproutsRoasted detoxifying Veggies. And now we’ve whipped up this yumster! It’s an easy, yet different way to cook broccoli. This spicy fried broccoli is easy to cook and can be done right on your stovetop.

Spicy_fried_broccoli_logo

 

 

Pssst…Need more convincing that raw isn’t the only way to reap nutritional benefits? Cooked carrots, spinach, mushrooms, asparagus, cabbage, peppers and many other vegetables also supply more antioxidants, such as carotenoids and ferulic acid, to the body than they do when raw.  According to a study in the Journal of Agriculture and Food Chemistry, boiling and steaming better preserves antioxidants, especially carotenoids, in carrots, zucchini and broccoli, than frying, though boiling was shown to be the best. The researchers studied the impact of the various cooking techniques on compounds such as carotenoids, ascorbic acid and polyphenols.

And indole is formed when certain plants (particularly cruciferous vegetables such as broccoli, cauliflower and cabbage) are cooked—and it helps kill precancerous cells before they turn malignant.

However, eating broccoli raw also has its advantages since heat damages the enzyme myrosinase, which plays a role in killing precancerous cells.

The bottom line? You’ll reap benefits from veggies no matter how they are cooked (and whether or not they are cooked at all!). So make sure you prepare them how you like them! Here’s one way to shake up your routine:

 

Spicy “Fried” Broccoli

Serves: 4

Ingredients:

16 oz of defrosted frozen broccoli, drain if necessary

3/4 tablespoon avocado oil

½ teaspoon crushed red chili peppers

½ teaspoon crushed garlic

 

Instructions:

  1. Dry broccoli as thoroughly as possible
  2. Heat oil in a large cast iron skillet over medium heat
  3. Add the crushed pepper and garlic to the skillet. Stirring constantly, allow to cook for 1 minute
  4. Add broccoli. Stir occasionally until the broccoli begins to get crispy and a bit brown
  5. Season with salt if desired.

 

Nutrition facts per serving: 58 calories, 3 g fat, 29 mg sodium, 6 g carbohydrates, 1 g protein, 3 g fiber

Spicy "Fried" Broccoli
 
Author:
Serves: 4
Ingredients
  • 16 oz of defrosted frozen broccoli, drain if necessary
  • ¾ tablespoon avocado oil
  • ½ teaspoon crushed red chili peppers
  • ½ teaspoon crushed garlic
Instructions
  1. Dry broccoli as thoroughly as possible
  2. Heat oil in a large cast iron skillet over medium heat
  3. Add the crushed pepper and garlic to the skillet. Stirring constantly, allow to cook for 1 minute
  4. Add broccoli. Stir occasionally until the broccoli begins to get crispy and a bit brown
  5. Season with salt if desired.
Nutrition Information
Serving size: 4 Calories: 58 Fat: 3 Carbohydrates: 6 Sodium: 29 Protein: 1

 

Skinny Green Smoothie

Looking for a great way to get a jumpstart on your New Year’s (or any time of year!) resolution to lose weight and flush out bloat, as well as rid the leftovers from overindulgence and toxins from the holiday?  Then we’ve signed you up 😉 for this refreshing Skinny Green Smoothie. You’re welcome! 🙂

Green Juice

This detox recipe truly helps to restore normal fluid balance as it hydrates you.  It’s high in potassium so it will flush bloat from sodium while the veggies (like spinach) help the liver in its’ detoxification stages. You also get a load of phytonutrients to fight free radical damage and the inflammation that comes with it.  Add that it’s high in Vitamin A, Vitamin C, and Manganese—that all help to fight free radical damage too.  And Skinny? You betcha! For just 61 delicious calories, you can’t go wrong!

(In addition to starting our day by drinking a large glass of water, on days when we want an extra lift, we also have one of our refreshers like our Kale Recharge Smoothie, Sparkling Cucumber and Refresh Detoxer, or we go for one of our smoothies that use the Easiest Way To Get our Greens or we go for this Skinny Green Smoothie!)

 

Skinny Green Smoothie

 

Makes 4 servings

 

Ingredients:

1-1/2 cups spinach
1 cucumber

1 ounce cool water

2 ice cubes

1 baby carrot
1 apple
1/4 cup orange juice, calcium fortified
1/4 cup coconut water
1 tsp lime juice
1 cup diced pineapple, frozen (fresh is ok, but we love the refreshing kick we get from frozen ones that makes this feel like a frozen treat!)

Directions:
Simply add all ingredients into a blender and blend until smooth. Then divide evenly into 4 servings and enjoy!

Nutritional Information, per 1 serving
61 calories, 0 g fat, 0mg cholesterol, 30mg sodium, 275 mg potassium, 15g carbohydrates, 3g fiber, 1 g protein

 

This recipe has 62% of the recommended value of Vitamin A, 53% of Vitamin C, 45% Manganese!

Enjoy!

Love & Veggies,

X & X,

L & T

For a 10-day Weight Loss Jumpstart and Detox Plan, please check out The Nutrition Twins’ Veggie Cure!

 

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Skinny Green Smoothie
 
This detox recipe truly helps to restore normal fluid balance. It hydrates you while it’s high in potassium so it will flush bloat from sodium and it’s veggies (like spinach) help the liver in it’s detoxification stages. You also get a load of phytonutrients to fight free radical damage and the inflammation that comes with it. Add that it’s high in Vitamin A, Vitamin C, and Manganese—that help to fight free radical damage too. And Skinny? You betcha! For just 61 delicious calories, you can’t go wrong!
Author:
Serves: 4
Ingredients
  • 1-1/2 cups spinach
  • 1 cucumber
  • 1 ounce cool water
  • 2 ice cubes
  • 1 baby carrot
  • 1 apple
  • ¼ cup orange juice, calcium fortified
  • ¼ cup coconut water
  • 1 tsp lime juice
  • 1 cup diced pineapple, frozen (fresh is ok, but we love the refreshing kick we get from frozen ones that makes this feel like a frozen treat!)
Nutrition Information
Serving size: 1 Servings Calories: 61 Fat: 0 g Carbohydrates: 15 g Sodium: 30 mg Fiber: 3 g Protein: 1 g Cholesterol: 0 mg

5-Ingredient Wild Blueberry Granola Balls (No-Bake!)

Alright, brace yourself for one of the easiest, most decadent- tasting (yet healthy!) treats you may ever get your hands on. We’re not gonna lie, we’re a bit obsessed – it literally uses only 5 ingredients and you can whip it up in 5 minutes! That’s right Mix, Make–& No Bake 😉 this pup to create Granola Ball heaven.

Wild_Blueberry_Balls_logo
We served these at our last holiday party and not only were they a hit, but they were a satisfying guilt-free treat that felt a lot lighter, yet equally delicious as the other holiday goodies.

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

Mini Frittata Muffins

Spaghetti Squash with Red Lentil Pumpkin Sauce

Black Bean Quinoa Chili with Avocado

Lentil Vegetable Soup

Soy Ginger Salmon

 

What really sends this No-Bake Ball skyrocketing above and beyond the delicious (and nutritious) edge is the Wild Blueberries. While other treats cause inflammation and damage in the body that can wreak havoc on your insides, the Wild Blueberries do the opposite and they even have TWICE the antioxidants compared to regular blueberries!

 

So don’t be fooled by their smaller size—they pack a powerful punch. They’re jammed-packed with a variety of natural phytochemicals such as anthocyanins which prevent or neutralize the damaging effects of free radicals so they keep your cells healthy! They truly are Mother Nature’s perfect berry; a superfruit –and with less inflammation we’re talking more calm insides with prettier skin, a stronger body and one that’s better at removing toxins from overindulgence.

 

 

5-Ingredient Wild Blueberry Granola Balls (No-Bake!)
Serves: 8
Ingredients
½ Cup quick oats
2 Tbs almond butter
2 Tbs honey
1 Tbs coconut oil, melted
2 tablespoons Wild Blueberries, fresh or frozen, thawed, juice drained

Wild_Blueberry_balls_green_close

 

Instructions
Place oats, almond butter, honey and coconut oil in a medium-sized bowl and stir until mixture is smooth and thoroughly combined. The mixture may be crumbly at first, but once you roll it into balls it will stick together.
Once blueberries have thawed, (they can be cold, just not frozen) drain off the juice and delicately place them on a paper towel to rid the extra liquid. Add them to the oat mixture and stir in until they are combined.
Using your hands press the mixture into a tablespoon. After you have measured the right amount, firmly form the mixture into a ball and then start to roll it in between your hands. The ball should be compact and tight. Once it is formed into a perfectly smooth ball, place it on a plate.
Serve immediately or place in the refrigerator, this will allow the coconut oil to harden and for the ball to solidify.
Nutrition Information
Serving size: 1 Ball Calories: 70 Fat: 3 g Saturated fat: 1 g Carbohydrates: 9 g Sugar: 5 g Fiber: 1 g Protein: 2 g

Wild_blueberry_bag

Wild_Blueberry_balls_green_Logo

 

 

If you want to try the White Chocolate Drizzled Version of this–hop over to this page:

Wild_blueberry_ball_collage_Logo

 

 

Slim Green Smoothie

This cool and refreshing green smoothie is a great recipe to get a jumpstart on your goal to lose weight and flush out bloat, the leftovers from overindulgence and toxins from the holiday!

 

And by now you know we’re always creating more of these recipes! Have you tried our Slimming Raspberry Mint Detox Spritzer or our Citrus Strawberry Flush or our  Melon Mint Slimming Tea (which rocks cold or warm!), just to name a few?

Skinny_Green_Smoothie

Not only is this detox recipe high in potassium so it will flush bloat from sodium and restore normal fluid balance, but it’s got some veggies that help the liver in it’s detoxification stages. Plus, it’s high in Vitamin A, Vitamin C, and Manganese—all which help fight free radical damage—so it’s the perfect way to start your day! Plus, for just 64 delicious calories, you can’t go wrong!

 

Slim Green Smoothie

 

Makes 4 servings

 

Ingredients:

1-1/2 cups spinach
1 cucumber

1/4 cup carrot juice
1 apple
1/4 cup orange juice, calcium fortified
1/4 cup coconut water
1 tsp lemon juice
1 cup diced pineapple

Directions:
Simply add all ingredients into a blender and blend until smooth. Then divide evenly into 4 servings and enjoy!

Nutritional Information, per 1 serving
64.4 calories, 0.3g fat, 0.0mg cholesterol, 32.1mg sodium, 275.1mg potassium, 16.1g carbohydrates, 2.6g fiber, 1.0g protein

 

This recipe has 60.6% of the recommended value of Vitamin A, 52.5% of Vitamin C, 42.9% Manganese!

 

For a 10-day Weight Loss Jumpstart and Detox Plan, please check out The Nutrition Twins’ Veggie Cure!

 

 

Slim Green Smoothie
 
Nutritional Information, per 1 serving 64.4 calories, 0.3g fat, 0.0mg cholesterol, 32.1mg sodium, 275.1mg potassium, 16.1g carbohydrates, 2.6g fiber, 1.0g protein
Author:
Ingredients
  • 1-1/2 cups spinach
  • 1 cucumber1/4 cup carrot juice
  • 1 apple
  • ¼ cup orange juice, calcium fortified
  • ¼ cup coconut water
  • 1 tsp lemon juice
  • 1 cup diced pineapple
Instructions
  1. Simply add all ingredients into a blender and blend until smooth. Then divide evenly into 4 servings and enjoy!

A Cup of Facts About Tea in 5 Minutes

tea-infographic

This infographic was created by Jesse Hernandez.

Pumpkin Ravioli

pumpkin ravioli

 

It’s officially pumpkin season! Let the pumpkin games begin! We’re all about pumpkins—we’ve been to the pumpkin patch, carved our pumpkins, Tammy’s daughters have painted faces on their pumpkins (well Summer did, Riley made a gray “tornado-like swirl” face on hers [admittedly, probably not her best work), and now we’re gearing  up to roast the seeds (aka- pepitas) and cook with the pumpkins!  After all, pumpkins can help to keep your heart healthy with their fiber and antioxidants, protect your skin from the sun and inflammation and keep it clear with its’ beta carotene, and can boost your immune system with its’ powerful antioxidants!


We want to get the pumpkin cooking, well, cookin’… so let’s kick-off pumpkin season with this  pumpkin ravioli!

 

Psst… as registered dietitians and personal trainers we’ve been whipping up many waist-line friendly, fiber-packed pumpkin delights! Please feel free to search this site for more– and here are a few to try:

Sweet Potato Wedges with Pumpkin Dip

Pumpkin Soup

Pumpkin Pancakes

Pumpkin Spiced Latte

Mash & Mix Microwave Pumpkin Spiced Apple Oatmeal Cookie

 

Pumpkin Ravioli
Serves: 6 servings of 4 ravioli each

Ingredients

  • 1 cup canned pumpkin
  • 1/3 cup grated Parmesan cheese
  • 1/4 tsp salt
  • 1/8 tsp black pepper
  • 1/8 tsp cinnamon
  • 1/8 tsp nutmeg
  • 24 wonton wrappers1/2 cup chicken broth
  • 1 tbsp unsalted butter
  • Chopped parsley

Directions

  1. Combine pumpkin, Parmesan, salt, and pepper cinnamon and nutmeg in a medium sized bowl
  2. Place pumpkin mixture (about 2 teaspoons per wonton) in the center of each wonton wrapper. Use water to moisten the edges of the wonton dough.  Form a triangle with the dough by bringing 2 opposite sides of the wonton.  Pinch the edges to seal the ravioli completely, making sure no pumpkin mixture is oozing out.
  3. Use a large saucepan to boil water.  Cook for 7 minutes and drain using a colander.
  4. Place butter in pan with chicken broth and bring to a boil. Add ravioli, tossing lightly. After coated, sprinkle with parsley.
  5. Enjoy!!

Nutrition Facts: 148 calories, 4 g fat, 2 g saturated fat, 360 mg sodium, 22 g carbs, 2 g fiber, 1 g sugar, 6 g protein

 

Pumpkin Ravioli
 
Nutrition Facts: 148 calories, 4 g fat, 2 g saturated fat, 360 mg sodium, 22 g carbs, 2 g fiber, 1 g sugar, 6 g protein
Author:
Serves: 6
Ingredients
  • 1 cup canned pumpkin
  • ⅓ cup grated Parmesan cheese
  • ¼ tsp salt
  • ⅛ tsp black pepper
  • ⅛ tsp cinnamon
  • ⅛ tsp nutmeg
  • 24 wonton wrappers1/2 cup chicken broth
  • 1 tbsp unsalted butter
  • Chopped parsley
Instructions
  1. Combine pumpkin, Parmesan, salt, and pepper cinnamon and nutmeg in a medium sized bowl
  2. Place pumpkin mixture (about 2 teaspoons per wonton) in the center of each wonton wrapper. Use water to moisten the edges of the wonton dough. Form a triangle with the dough by bringing 2 opposite sides of the wonton. Pinch the edges to seal the ravioli completely, making sure no pumpkin mixture is oozing out.
  3. Use a large saucepan to boil water. Cook for 7 minutes and drain using a colander.
  4. Place butter in pan with chicken broth and bring to a boil. Add ravioli, tossing lightly. After coated, sprinkle with parsley.
  5. Enjoy!!