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Creamy Peppermint Patty Smoothie

It’s no joke.  These veggie-loving registered dietitians have a serious sweet tooth.  We work hard to keep them in check and we’re always concocting different creations that tantalize the taste buds without putting health and waistlines at risk.  This lil’ number was inspired by our love of Peppermint patty’s, which we pretty much only used to have at Halloween, but the delicious memory of it makes our mouths water all year long! 🙂  Yep, this low-calorie refreshing smoothie squashes chocolate cravings and flushes bloat and is a throwback to one of our favorite childhood candies…

 

Growing up in a healthy household, Halloween was the one time of year where we actually had candy in the house—and we were allowed to have one piece for dessert each night, until we ran out. We were certain to make the most of our Halloween candy since we wouldn’t be so lucky for another year—so after we’d go trick-or-treating, we’d have candy trading sessions with our friends where we’d trade off least favorite candy for ones that included chocolate. Turns out that one of our all -time favorite candies back then, is surprisingly one that as registered dietitians, we consider a better option—peppermint patties! The calories and fat are fairly low compared to most candies and mint is refreshing and satisfying and chocolate hits the spot. And we’ve found that any recipe that includes either of these ingredients is very satisfying—like our Oreo No-Bake Mint Balls, Homemade Skinny Strawberry Mint Ice Cream and our Thin Mint Dip and now this hit!

This Creamy Peppermint Patty Smoothie is refreshing and satisfies chocolate cravings all while flushing bloat! The banana and avocado not only make this smoothie rich and creamy, they also provide a good source of potassium. Potassium helps to decrease bloat by flushing excess water the body is holding on to in order to dilute large amounts of sodium. The fiber in this smoothie helps to keep you regular, preventing waste from staying in your digestive tract, so it also helps alleviate bloating. And avocado is one of the better sources of glutathione which is key in detoxification in the small intestine and in boosting the health of the digestive system. So when you want a tasty treat that will squash cravings and beat the bloat too, blend up this waistline-friendly drink!

Creamy Peppermint Patty Smoothie

This Creamy Peppermint Patty Smoothie is a perfect dessert or afternoon pick-me-up when you’re craving something sweet and refreshing that won’t leave you feeling drowsy. Carob powder is a great alternative to chocolate–it has a mildly sweet, nutty flavor and is high in minerals and fiber.¹ If you don’t have carob powder on hand, or prefer a stronger chocolate flavor, feel free to use cocoa powder or raw cacao powder instead.

 

Makes 2 servings

Ingredients
1 cup plain unsweetened almond milk

1 very ripe medium banana,* sliced and frozen

1/2 scoop organic chocolate protein powder *optional (approximately 60 calories & 10 grams of protein); this is optional but without it, the smoothie won’t be as satisfying

1/4 avocado

1 1/2 cup ice cubes

1 tsp. vanilla extract

2 Tbs. raw carob powder (OK to use cacao or cocoa powder)

1/4 tsp. peppermint extract or a small handful of fresh mint leaves

Directions:
Blend all ingredients in a blender until smooth and creamy. Enjoy!
*If your banana isn’t that ripe, and you’d like a sweeter smoothie, you can add a little stevia or honey to taste. Note that honey will add some calories to the nutrition facts below.

Nutrition Facts: 185 Calories, 4 g Fat, 0 g Saturated Fat, 0 mg Cholesterol, 83 mg Sodium, 22 g Carbohydrate, 5 g Fiber, 11 g Sugar, 12 g Protein

 

Creamy Peppermint Patty Smoothie
 
Author:
Serves: 2 servings
Ingredients
  • 1 cup plain unsweetened almond milk
  • 1 very ripe medium banana,* sliced and frozen
  • ¼ avocado
  • 1½ cup ice cubes
  • 1 tsp. vanilla extract
  • 2 Tbs. raw carob powder (OK to use cacao or cocoa powder)
  • ¼ tsp. peppermint extract or a small handful of fresh mint leaves
Instructions
  1. Blend all ingredients in a blender until smooth and creamy. Enjoy!
  2. *If your banana isn't that ripe, and you’d like a sweeter smoothie, you can add a little stevia or honey to taste. Note that honey will add some calories to the nutrition facts below.
Nutrition Information
Serving size: 1 serving Calories: 125 Fat: 4 Saturated fat: 0 g Carbohydrates: 22 g Fiber: 5 g Protein: 2 g

 

Download Your Free Avocado e-Recipe Book!

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

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

 

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

 

 

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

 

Citrus & Avocado Salad

When we were growing up, our health-conscious mom gave us some form of citrus fruit nearly every day, especially in the winter, since that’s when citrus is in season and when she thought we could use an additional boost of vitamin C to keep the cold and flu away.  Often she’d serve half a grapefruit at breakfast and we’d scoop out each section of the inside with a spoon.  If she didn’t serve us citrus fruit at lunch or breakfast, our mom would surely add it to our nightly appetizer salad. 🙂 As much as we appreciated all the healthy food she fed us as kids, now as registered dietitians we truly appreciate it!  We’re always whipping up dishes inspired by our Mom, and this Citrus and Avocado Salad is no exception.  Rock on Mom! 🙂

 

Looking for more healthy salad recipes? Here are a few to try!

Crunchy Zesty Cucumber Cantaloup

Watermelon Mint Detox Salad

Veggie Bean Salad with Dijon Vinaigrette 

Spinach Berry Balsamic Glazed Chicken Salad with Raspberry Chia Vinaigrette

Whether the middle of summer or the thick of winter, what better than a bright citrus filled salad to brighten your day, while flooding your body with immune boosting vitamin C?   The sweet citrus fruit paired with the creamy avocado adds the perfect balance of sweet flavor with the creamy texture from the avocado, whose good-for-you-fat acts as a nutrient booster and enhances the absorption of fat soluble vitamins like carotenoids in citrus fruit.   Pair this salad with grilled chicken or fish for a delish lunch or dinner!  One of the best parts about this salad?  Use whatever citrus fruit you have in the house—or choose your favorite—or combine them all!

Makes 4 servings

Ingredients

Salad

3  citrus fruit*

1/2 avocado

2 cups of lettuce, chopped**

*use your favorite; try something new—any sweet citrus fruit will work. We used blood orange, tangelo, clementines (or mandarins).

**we used a mix of spring greens and romaine this time, but we think butter lettuce would be a nice addition.

Dressing

1/4 cup fresh squeezed orange juice*

1 1/2 TBSP extra virgin olive oil

1 large garlic clove, finely minced or grated

a pinch of both salt & pepper

*we used fresh squeezed navel orange juice (we originally bought every variety of citrus we could find 😉 so we figured we’d use fresh squeezed, bottled 100% orange juice works as well)

Directions

  1. First, prepare the dressing to give your ingredients time to mingle before pouring over the salad. Start by  mixing all of the dressing ingredients together in a small jar or dressing container and shake well. Set aside.
  1. Slice citrus and remove the peels and as much of the pith as possible. We sliced from the top down into thin slices. Once the peel is removed, gently pull the slices apart to make them bite size.
  1. Dice the avocado.
  1. Assemble the salad, and then divide into 4 equal portions.
  1. Drizzle a tablespoon of dressing over one serving and enjoy!

Serve with a side of your favorite fish, chicken or bean dish for a delish lunch or dinner!

89 Calories, 4g carbs, 1 g fat, 2g protein, 3 mg sodium, 3 g fiber

Citrus & Avocado Salad
 
Author:
Ingredients
  • 3 sections of citrus fruit*
  • ½ avocado
  • 2 cups of lettuce, chopped**
  • ¼ cup fresh squeezed orange juice***
  • 1½ TBSP extra virgin olive oil
  • 1 large garlic clove, finely minced or grated
  • a pinch of both salt & pepper
Instructions
  1. First, prepare the dressing to give your ingredients time to mingle before pouring over the salad. Start by mixing all of the dressing ingredients together in a small jar or dressing container and shake well. Set aside.
  2. Slice citrus and remove the peels and as much of the pith as possible. We sliced from the top down into thin slices. Once the peel is removed, gently pull the slices apart to make them bite size.
  3. Dice the avocado.
  4. Assemble the salad, and then divide into 4 equal portions.
  5. Drizzle a tablespoon of dressing over one serving and enjoy!
Notes
*use your favorite; try something new—any sweet citrus fruit will work. We used blood orange, tangelo, clementines (or mandarins).
**we used a mix of spring greens and romaine this time, but we think butter lettuce would be a nice addition.
***we used fresh squeezed navel orange juice (we originally bought every variety of citrus we could find 😉 so we figured we’d use fresh squeezed, bottled 100% orange juice works as well)
Nutrition Information
Serving size: 4 Calories: 89 Fat: 4g Saturated fat: 1g Sodium: 3mg Fiber: 3g Protein: 2g

Skinny Breakfast Pizza

bpizza2

 

It’s not a dream…but it is a dream come true! These veggie-loving twin sisters, registered dietitian nutritionists and personal trainers are telling you to eat pizza! And to do it for breakfast! Woohoo!

This meal is so satisfying and it makes the perfect brunch party pleaser. While most pizza and most breakfasts for that matter are often carb heavy, this skinny pie is a protein-packed egg crust. With a full pan of flavor, protein-and fiber from eggs and veggies you can adjust the pan size, amount of eggs used, or ingredients incorporated to cater to any situation! Serve with fresh fruit or a half cup of oatmeal! The average omelet contains two eggs, with customizable toppings. With this dish, you can generalize a favored morning meal into a fun, open-faced pan of deliciousness!

 

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bpizza1

 

Pssst…for a few other scrumptious veggie recipes, you’ve gotta try our:

Easy Crunchy Braised Cabbage

Colorful Detox Salad,

Caramelized Cauliflower with Olive Oil and Lemon Juice,

Easy Peasy Seasoned Brussels Sprouts,

Roasted Detoxifying Veggies

 

bpizza3Skinny Breakfast Pizza:

Serves: 4

Ingredients:

1 tsp olive

1/2 cup onion, chopped

2 cups spinach, raw

salt and pepper, to taste

1 cup tomatoes, diced

pepper, to taste

6 eggs (we use Eggland’s Best eggs because they have 25% less saturated fat compared to other eggs thanks to their proprietary vegetarian hen feed)

sea salt, to taste

1 avocado

 

Directions:

1.In a large skillet or edged-pan, heat olive oil for 30 seconds over medium heat. Add onions and sauté.

2.-As the onions sauté, add tomato, followed by spinach, and season with to taste

  1. Add in any additional vegetables you wish (mushrooms, bell pepper, broccoli.. anything!)
  2. As the vegetables and additions are sautéing, crack the eggs into a medium sized bowl, and whisk until smooth
  3. Add whisked eggs to the skillet, add salt to taste, stir briefly to combine with veggies, and leave to cook.
  4. When the eggs have cooked through and h ave formed a spongy, omelet-like appearance and are no longer liquidy or runny, remove from heat.
  5. Cut into four with a pizza-cutter, garnish with fresh avocado, and serve!

 

Nutrition Facts per Servings (with avocado)

141 Calories 141, 9 g Fat, 3 g Sat Fat, 10 g Protein, 5 g Carbs, 120 mg Sodium , 1 g Fiber

skinny_breakfast_pizza_collage

Skinny Breakfast Pizza
 
Author:
Serves: 4 servings
Ingredients
  • 1 tsp olive oil
  • ½ cup onion, chopped
  • 2 cups spinach, raw
  • salt and pepper, to taste
  • 1 cup tomatoes, diced
  • pepper, to taste
  • 6 eggs (we use Eggland’s Best because they have 25% less saturated fat compared to other eggs thanks to their proprietary vegetarian hen feed)
  • seasalt, to taste
  • 1 avocado
Instructions
  1. In a large skillet or edged-pan, heat olive oil for 30 seconds over medium heat. Add onions and sauté.
  2. -As the onions sauté, add tomato, followed by spinach, and season with pepper to taste
  3. Add in any additional vegetables you wish (mushrooms, bell pepper, broccoli.. anything!)
  4. As the vegetables and additions are sautéing, crack the eggs into a medium sized bowl, and whisk until smooth
  5. Add whisked eggs to the skillet, add salt to taste, stir briefly to combine with veggies, and leave to cook.
  6. When the eggs have cooked through and h ave formed a spongy, omelet-like appearance and are no longer liquidy or runny, remove from heat.
  7. Cut into four slices with a pizza-cutter, garnish with fresh avocado, and serve!
Nutrition Information
Serving size: ¼ Recipe Calories: 141 Fat: 9 g Saturated fat: 3 g Carbohydrates: 5 g Sodium: 120 mg Fiber: 1 g Protein: 10 g

 

Creamy Banana Avocado Smoothie

Ah, avocados and bananas! If you only knew how many times these items came to my rescue…I truly have no idea what I’d do without these two saving graces. In fact, my boyfriend, Darren and I have a standing joke surrounding avos (that’s what we call our bestie) and bananas. Every time I make Darren a masterpiece (aka a meal 😉 ) and feel it turns out a bit subpar, I disappointedly give him a heads up that what he’s about to taste didn’t live up to my normal magic (Ha! If only, I definitely have plenty of flops between the magic! 😉 ). He says, don’t sweat it Lys, just throw an avo and a banana in there! And so I do, and…a delicious meal is served! There’s something about this combination that’s so sweet and super creamy that makes any meal insanely addictive. And simply adding them to anything turns a mundane meal into a winner!

 

Pssst… remember our Avocado and Olive Pasta it contains this magical combo and was born out a flop!

Avocado_smoothieOriginial1_crop

 

 

Now imagine adding these two meal fixer-uppers to a recipe that already tastes divine. And if you’re also looking for a creamy refreshing smoothie that’s filling, thanks to fiber and protein, then say hello to this sweet and Creamy Banana Avocado Smoothie! With only 187 waist-line friendly calories, it is still sure to fill you up thanks to its’ protein and fiber combo plus healthy fats from the avocado.

 

Pssst…you may also like our

Carob Peppermint Smoothie

Grapefruit “Detox” Smoothie

Apple, Flax, and Pomegranate “Detox” Smoothie

 

Avocado_smoothie_Original2_crop

 

Creamy Banana Avocado Smoothie:

This is truly a sweet and creamy green dream! 🙂 Have it for a snack on-the-go or a light breakfast or as a pre- or post- workout reward for your taste buds!

 

Makes: 4 smoothies, about 12 ounces each

 

Ingredients

3 frozen very ripe bananas (ideally, freeze them when have some brown spots on the skin)

1 avocado

1-1/2 cups nonfat vanilla Greek yogurt

1 tbsp chia seeds

1 tsp pure vanilla extract

lime juice, splash for flavor

1 cup green tea

¼ cup unsweetened almond milk

 

 

For Topping of each smoothie (optional)

– 1 tbsp of coconut shavings, unsweetened

– 1 tbsp of honey granola

Directions

  1. Add bananas, avocados, and yogurt into a blender and blend until all lumps are gone.
  2. Add the remaining ingredients including chia seeds, vanilla extract, green tea, almond milk, and lime juice and blend again until all of the ingredients are mixed evenly throughout.
  3. Top with granola and coconut shavings if desired and enjoy! 🙂

 

Nutrition Facts for 1 smoothie, without optional topping (12 fluid oz.)

Calories: 187, 29 g carbs; 6 g fat;0 g, saturated fat; 11g protein;6 g fiber; 41 mg sodium;

Creamy Banana Avocado Smoothie
 
Author:
Serves: 4, 12 ounces each
Ingredients
  • 3 frozen very ripe bananas (ideally, freeze them when have some brown spots on the skin)
  • 1 avocado
  • 1-1/2 cups nonfat vanilla Greek yogurt
  • 1 tbsp chia seeds
  • 1 tsp pure vanilla extract
  • lime juice, splash for flavor
  • 1 cup green tea
  • ¼ cup unsweetened almond milk
  • For Topping of each smoothie (optional)
  • - 1 tbsp of coconut shavings, unsweetened
  • - 1 tbsp of honey granola
Instructions
  1. Directions
  2. Add bananas, avocados, and yogurt into a blender and blend until all lumps are gone.
  3. Add the remaining ingredients including chia seeds, vanilla extract, green tea, almond milk, and lime juice and blend again until all of the ingredients are mixed evenly throughout.
  4. Top with granola and coconut shavings if desired and enjoy! 🙂
Nutrition Information
Serving size: 1 smoothie Calories: 187 Saturated fat: 0 g Carbohydrates: 29 g Sodium: 41 mg Fiber: 6 g Protein: 11 g

Banana_Avocado_Smoothie_Collage

Kale Chicken Burrito Bowl

This hottie reminds us of the good ‘ole days… 🙂 . When we were in our junior and senior years of college and living in an apartment and no longer in the college dorms, we used to have so much fun making dinner. Every night we made something together that was fairly fast and easy—and of course, since we were studying to be registered dietitians, it was healthy too! 🙂 We loved what we called our “Open-faced Burrito”, which was all of the ingredients of a burrito, not rolled into a burrito! It was absolutely delish, and even to this day when we think about it, it makes us smile (and it makes our mouths water!). So now that variations on “bowls” and everything from rice bowls to chicken bowls are all the rage, it reminds us of our Open-faced burritos. So we made this Kale Chicken Burrito Bowl as a throwback to our beloved Open-faced Burrito (which inspired this Skinny Burrito Bowl and this Burrito Bowl.

Kale Chicken Burrito Bowl from The Nutrition Twins

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

When it comes to dinner, we always want something satisfying after a long day of work, something that tastes absolutely amazing, and something that’s got a TON of nutrients.

This Kale Chicken Burrito Bowl’s got it all!

Kale Chicken Burrito Bowl from The Nutrition Twins

But above all things, it tastes incredible!

Here’s what makes this bowl SO great:

  • Kale | a nutrient powerhouse high in Vitamin, A, C, manganese, copper and a slew of other amazing vitamins and minerals.
  • Chicken | a lean protein source that will help you stay satisfied and full longer in addition to aiding in muscle and tissue repair.
  • Brown rice | fiber-rich; it also helps keep your blood sugar levels stable.
  • Avocado | this fruit (yep, it’s a fruit) is rich in healthy monounsaturated fat, potassium, and fiber (to keep you full!)–and we’ve never been girls to tell a lie–and truth be told, it’s creamy deliciousness makes us drool! 😉

 

Kale Chicken Burrito Bowl from The Nutrition TwinsKale Chicken Burrito Bowl

This yumster makes 4 servings. So, if you have 4 people to feed you’re all set! Otherwise, you can package up the leftover ingredients and enjoy it later in the week!

Makes 4 bowls

Ingredients:

  • 2 chicken breasts (about 10 oz of chicken total)
  • 1 Tbsp dried chives
  • 1/8 tsp chipotle powder
  • 1/8 tsp smoked paprika
  • 1/8 tsp salt
  • 1 cup brown rice, uncooked
  • about 4 loosely packed cups (1 bunch) Tuscan or curly kale, ribs removed and chopped into small pieces
  • 1/2 cup lime juice, divided
  • 1 Tbsp evoo (extra virgin olive oil)
  • 1/2 jalapeño, seeded and finely chopped
  • 1/2 tsp cumin
  • 1/4 tsp salt
  • 1 avocado, sliced into big chunks
  • Garnish: chopped cherry tomatoes, hot sauce

Directions:

  1. Chicken:  Preheat the oven to 400 degrees.  Place the chicken breasts in a glass-baking dish and fill the dish with about an inch of water. The water should just cover the bottom of the baking dish and not cover the chicken completely.  Sprinkle the chicken breast with chives, chipotle, smoked paprika, and salt.  Bake at 400 degrees for 25 minutes, or until the chicken has an internal temperature of 165 degrees Fahrenheit. When the chicken is thoroughly cooked.  Shred the chicken with the juices and cooking water using two forks and mix it all together and set aside in a separate dish.
  2. Rice:  Place 2 cups of water with rice in a large pot.  Cover and bring to a boil. Reduce the heat to low and simmer for 30 minutes, or until all water is drained.  Remove from heat and fluff with fork.
  3. Kale:  Whisk together 1/4 cup lime juice, olive oil, jalapeño, cumin and salt.  Toss the kale with the lime dressing in a large bowl.
  4. Avocado: Combine the remaining lime juice with the avocado in a food processor. Process until smooth.
  5. To serve, spoon a ¼ of the rice, a ¼ of the chicken, and a ¼ of the kale into a bowl. Top with ¼ of the avocado and a few quartered cherry tomatoes.

Nutrition Information per bowl (not including the tomatoes or hot sauce)

Calories 237, Total Fat 10 g, Cholesterol: 41 mg, Sodium 240 mg, Potassium 272.6 mg, Carbohydrates 20 g, Fiber 5 g, Sugar 1 g, Protein 20 g

Kale & Chicken Burrito Bowl
 
Prep time
Cook time
Total time
 
Author:
Recipe type: lunch, bowl, gluten free, dairy free
Cuisine: Mexican
Serves: 4 bowls
Ingredients
  • 2 chicken breasts (about 10 oz of chicken total)
  • 1 Tbsp dried chives
  • ⅛ tsp chipotle powder
  • ⅛ tsp smoked paprika
  • ⅛ tsp salt
  • 1 cup brown rice, uncooked
  • about 4 loosely packed cups (1 bunch) Tuscan or curly kale, ribs removed and chopped into small pieces
  • ½ cup lime juice, divided
  • 1 Tbsp evoo (extra virgin olive oil)
  • ½ jalapeño, seeded and finely chopped
  • ½ tsp cumin
  • ¼ tsp salt
  • 1 avocado, sliced into big chunks
  • Garnish: chopped cherry tomatoes, hot sauce
Instructions
  1. Chicken: Preheat the oven to 400 degrees. Place the chicken breasts in a glass-baking dish and fill the dish with about an inch of water. The water should just cover the bottom of the baking dish and not cover the chicken completely. Sprinkle the chicken breast with chives, chipotle, smoked paprika, and salt. Bake at 400 degrees for 25 minutes, or until the chicken has an internal temperature of 165 degrees Fahrenheit. When the chicken is thoroughly cooked. Shred the chicken with the juices and cooking water using two forks and mix it all together and set aside in a separate dish.
  2. Rice: Place 2 cups of water with rice in a large pot. Cover and bring to a boil. Reduce the heat to low and simmer for 30 minutes, or until all water is drained. Remove from heat and fluff with fork.
  3. Kale: Whisk together ¼ cup lime juice, olive oil, jalapeño, cumin and salt. Toss the kale with the lime dressing in a large bowl.
  4. Avocado: Combine the remaining lime juice with the avocado in a food processor. Process until smooth.
  5. To serve, spoon a ¼ of the rice, a ¼ of the chicken, and a ¼ of the kale into a bowl. Top with ¼ of the avocado and a few quartered cherry tomatoes.
Nutrition Information
Serving size: 1 bowl Calories: 237 Fat: 10 g Carbohydrates: 20 g Sugar: 1 g Sodium: 240 mg Fiber: 5 g Protein: 20 g Cholesterol: 41 mg

Kale Chicken Burrito Bowl from The Nutrition Twins

 

Kale_Chicken_Burrito_bowl_Collage