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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! 😉

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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

 

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.

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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

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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!