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Berry Burst with Dark Chocolate, Almonds & Coconut

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

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

Chocolate Peanut Butter Banana Ice Cream

5 Minute Peanut Butter Chocolate Chip Cookies

Strawberry Mint Ice Cream

 

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

 

Best thing about this delicious sweet treat?

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

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

 

Berry Burst Bonus:

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

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

Try this:  Berry Avocado Salad with Yogurt Cilantro Dressing

 

Berry Burst with Dark Chocolate, Almonds & Coconut

Serves 6

Ingredients:

3 cups fresh raspberries

1-1/2 tbsp slivered almonds

1/4 cup chocolate covered blueberries

1 tbsp coconut flakes

Dash of Cinnamon, optional

 

Directions:

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

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

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

 

Wake-up Sunnyside Pineapple Berry Oatmeal

Our clients find that the most satiating breakfast, by far, includes an egg. They agree that on mornings when their breakfast includes an egg they will stay satisfied until lunch; it’s that simple (hello Sunny Side Eggs on a Portobello “Bagel” and Quinoa Breakfast Nibbles). Tell them they can add a bowl of fruity, creamy oatmeal (like and it doesn’t get any better than that. They’re on cloud nine because this combination marries the two and is sheer heaven for the taste buds (sweet and savory!) and for the waistline too. Not only is this the perfect everyday breakfast with staying power to prevent overeating at lunch, but it also has slimming and metabolism benefits just in time to help your efforts to get your best summer beach body.

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Slimdown bonuses:
The berries: One of the many reasons that we love blackberries and strawberries is that they aid in weight loss! They contain the phytochemical known as Cyanidin-3-glucoside (C3G). Research shows C3G aids in the production of both adiponectin, which enhances fat metabolism, and leptin, which suppresses appetite. Burn more fat and prevent an insatiable appetite? Sign us up! 🙂

 

For other recipes with these weight loss helpers check out Skinny Homemade Strawberry – Mint “Ice Cream” and Skinny Strawberry Sunrise Smoothie

 

 
The oatmeal: Even as kids, we knew there was something so swell about oatmeal and always noticed how much it filled us up. And yes, we were on to something—and who knew that now as dietitians, we’d be touting its’ weight loss benefits and talking about how this satisfying, creamy comfort food’s fiber swells in your stomach, taking up space, preventing hunger and the over-eating that accompanies it, all while releasing a gradual supply of energy, preventing energy crashes and the sugar-cravings that come with it.
The egg: In our experience as dietitians, including eggs at breakfast helps to stave off hunger more than any other food. Preventing hunger is the key when it comes to weight loss. If you’re trying to lose weight and you’re hungry, it’s very hard to prevent succumbing to temptations.
The pineapple: Every tropical vacation we’ve taken, we’ve found ourselves eating pineapple as we’ve been in our bathing suits. Luckily, this is a great beach-body food. It contains water and fiber, both which help to keep your digestive tract moving, which is important to help your body to flush out waste, to give you a flatter stomach. And pineapple contains the proteolytic enzyme bromelain, which aids in the digestion of protein. Ease of digestion is important when it comes to avoiding indigestion, bloat and all of the unappealing symptoms that come along with it. Plus, as an anti-inflammatory superfood, pineapple can help to calm your insides, reducing swelling and in turn, ultimately, assisting you in attaining a flatter belly. And finally, pineapple can be a sweet treat and fab alternative to sugary candies.

 

Wake-up Sunnyside Pineapple Berry Oatmeal

Serves 2

Ingredients
2 cup water
1 cup quick-cooking rolled oats
2 eggs  (We use Eggland’s Best because they have 25% less saturated fat than other eggs and because they have only 60 calories per egg compared to 70-75 calories in other eggs thanks to the special vegetarian hen feed!)
1/2 cup vanilla almond milk (optional)
1/2 cup sliced strawberries
1/2cup blackberries

1/2 cup fresh pineapple, cut in chunks
Directions:
1. Bring water to a boil in a small saucepan.
2. Add oats and reduce heat. Stir. Simmer for about 5 minutes or until oats are tender.
3. While oats are simmering, spritz a small pan with oil in a spray container. Heat over medium heat and add egg. Cook until white is set and yolk is still soft (not cooked through) about three minutes.
7. When oatmeal is tender, add almond milk (if using) and stir.
8. Divide oatmeal evenly amongst two serving bowls and mix in fruit.
10. When eggs are ready, remove from pan.
11. Top each bowl of oatmeal and berries with an egg. Enjoy!

Nutrition Facts Per Serving: 255 Calories, 38 g carbohydrate, 7 g fat, 2 g saturated fat, 12 g protein, 7 g fiber, 66 mg sodium

 

Nutrition Facts with 2 eggs Per Serving: 315 Calories, 38 g carbohydrate, 11 g fat, 3 g saturated fat, 18 g protein, 7 g fiber, 131 mg sodium

 

Do you want a chance to win $5,000?  Eggland’s Best is looking for their CEO “Chief Egg Officer” (so cute– we love it!!)  Check out their page to enter for your chance to win!  Psst… the last day to enter is May 24, 2015– don’t miss your chance to win!

 

Wake-up Sunnyside Pineapple Berry Oatmeal
 
Author:
Serves: 2
Ingredients
  • 2 cup water
  • 1 cup quick-cooking rolled oats
  • 2 egg (We use Eggland’s Best because they have 25% less saturated fat than other eggs and because they have only 60 calories per egg compared to 70-75 calories in other eggs thanks to the special vegetarian hen feed!)
  • ½ cup vanilla almond milk (optional)
  • ½ cup sliced strawberries
  • ½ cup blackberries
  • ½ cup fresh pineapple, cut in chunks
Instructions
  1. Bring water to a boil in a small saucepan.
  2. Add oats and reduce heat. Stir. Simmer for about 5 minutes or until oats are tender.
  3. While oats are simmering, spritz a small pan with oil in a spray container. Heat over medium heat and add egg. Cook until white is set and yolk is still soft (not cooked through) about three minutes.
  4. When oatmeal is tender, add almond milk (if using) and stir.
  5. Divide oatmeal evenly amongst two serving bowls and mix in fruit.
  6. When eggs are ready, remove from pan.
  7. Top each bowl of oatmeal and berries with an egg. Enjoy!
Notes
Nutrition Facts with 2 eggs in each bowl of oatmeal and berries: 315 Calories, 38 g carbohydrate, 11 g fat, 3 g saturated fat, 18 g protein, 7 g fiber, 131 mg sodium
Nutrition Information
Serving size: Per serving: Calories: 255 Fat: 7 g Saturated fat: 2 g Carbohydrates: 38 g Sodium: 66 mg Fiber: 7 g Protein: 12 g

 

 

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

 

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Mini Whole Wheat Pancakes

 screen shot 2013-10-09 at 5.08.40 pm


If you love pancakes but hate all of the calories and fat of traditional pancakes, then you’ll love these mini pancakes! They’re big enough to satisfy and give you your fill, but not so heavy or calorie-dense that they’ll leave you feeling sluggish for hours. Add fresh berries and you’ll want them every morning for breakfast!

P.S. These mini-pancakes are great for kids too!

Mini Whole Wheat Pancakes

Makes 2 Servings, (2 pancakes per serving)

Ingredients:

  • ¼ cup whole-wheat flour
  • 2.5 tbsp Liquid Egg Whites
  • ¼ tsp sugar
  • ½ tsp vanilla
  • 1 tsp baking powder
  • ½ tsp honey
  • ¼ tsp cinnamon
  • 1/3 cup skim milk
  • Oil in a spray container or cooking spray, if desired

Directions:

In a medium bowl, mix together the whole-wheat flour, sugar, baking powder and cinnamon. Once thoroughly mixed, the wet ingredients can be stirred in: skim milk, liquid egg whites, vanilla and honey. Heat a skillet on medium heat. Spray oil on pan to prevent sticking. Using a 1/4 cup measuring cup, pour the pancake batter onto the heated skillet. Flip the pancakes once the edges begin to look dry. While the pancakes are cooking, microwave 1/2 cup frozen berries for 30 seconds. Serve two pancakes with 1/4 cup of the warm berries.

*When the berries are warmed, the fruit will be sitting in nutrient dense juice. This mixture is used in place of traditional syrup.

Nutrition Facts per Serving (2 pancakes per serving): 104 calories, 1g of fat, 1mg of cholesterol, 293mg sodium, 20g carbohydrates, 4 g fiber, 7g sugar and 6g protein.

Added bonus? They’re packed with calcium, selenium, manganese, riboflavin, phosphorus and fiber.

For more recipes that you may enjoy check out:

Our homemade apple butter (great pancake topper)

Our Tuscan Vegetable Chicken

More photos from the recipe above:

screen shot 2013-10-09 at 5.08.54 pmscreen shot 2013-10-09 at 5.09.05 pmscreen shot 2013-10-09 at 5.09.22 pmThank you to our fabulous intern Jillian O’Neil for sharing her delicious family recipe!