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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

Strawberry and Citrus Salad with Avocado – and a Weight Loss Tip to Eat Less at Meals

As registered dietitians and personal trainers, people frequently ask us if we live on salads. Umm, NO! Although we love a good salad, we certainly don’t live on them! In fact, we tend to eat a lot more of veggies that we’ve mixed right into our meals then in the “salad” form. Plus we’re fans of a wide variety of foods, and include them in our diet—everything from all different types of produce, to whole grains, organic dairy foods, seafood, chicken, beans, nuts… and chocolate, just to name a few. 😉

That being said, we always encourage our clients to fill up on vegetables like salads before a meal (and we too do this whenever we can!). This is a great weight loss secret. Eating a salad or veggies before having your meal takes an edge of hunger and can greatly reduce calorie intake of your meal. Although the salad or veggies adds a few calories, you’ll typically end up eating significantly less of your main meal and saving many more calories than your veggie appetizer adds! Try filling up on a salad or veggies before your meal and see!

And for more veggie appetizers to try to cut down on the calories you consume during your meal, try these (or many of the other recipes we have on our blog):

 

 

Aside from weight loss, this Strawberry and Citrus Salad with Avocado is great for nourishing your skin from the inside out with vitamins that will not only give you a vibrant, healthy glow, but also protect you from the sun’s damaging rays.

Here’s how it works its’ magic:

 

  • Vitamin C has been shown to help prevent and improve the appearance of fine lines and wrinkles.Woot, woot! Vitamin C is essential for the formation of collagen, tissue repair, and reduction of inflammation.¹ Foods rich in this vitamin include red bell peppers, strawberries, citrus fruit, and broccoli.
  • Vitamin A in foods is converted to its’ active form in your liver, where it helps prevent damage to your skin’s collagen caused by ultraviolet light.Yep, it works like a natural sunblock! Dark leafy greens, carrots, fish, and sweet potatoes are great food choices that provide an abundance of vitamin A.
  • Every 27 days your skin is regenerated,³ so the healthy food you eat today will help build and repair the body’s cells. With 158% of the daily value for vitamin C and 84% for vitamin A, this Strawberry and Citrus Salad will put you well on your way to beautiful skin!

 

 

 

 

Strawberry and Citrus Salad with Avocado

 

Serves 2

Ingredients

2 cups of microgreens (We bought ours at Trader Joe’s)

6 medium strawberries, sliced

Orange segments from ½ a small orange

¾ cup thinly sliced red bell pepper

¼ of an avocado, sliced

Dressing:

2 tsp. lemon juice

1 ½ tsp. garlic olive oil

Seasoned sea salt to taste

Directions:

Whisk dressing ingredients until blended. Toss all salad ingredients together with dressing in a large bowl. Enjoy!

 

Nutrition Facts: 104 Calories, 6 g Fat, 1 g Saturated Fat, 0 mg Cholesterol, 28 mg Sodium, 12 g Carbohydrate, 4 g Fiber, 4 g Sugar, 2 g Protein

 

References:

1. http://www.webmd.com/diet/the-benefits-of-vitamin-c

2. http://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/beauty-skin-care-vitamins-antioxidants?page=1

3. http://www.webmd.com/beauty/wrinkles/cosmetic-procedures-overview-skin

4. http://www.ehow.com/about_5377182_vitamin-benefits-skin.html

 

Strawberry and Citrus Salad with Avocado
 
Author:
Serves: 2
Ingredients
  • 2 cups of microgreens (We bought ours at Trader Joe’s)
  • 6 medium strawberries, sliced
  • Orange segments from ½ a small orange
  • ¾ cup thinly sliced red bell pepper
  • ¼ of an avocado, sliced
  • Dressing:
  • 2 tsp. lemon juice
  • 1 ½ tsp. garlic olive oil
  • Seasoned sea salt to taste
Instructions
  1. Whisk dressing ingredients until blended. Toss all salad ingredients together with dressing in a large bowl. Enjoy!
Nutrition Information
Serving size: 2 Calories: 104 Fat: 6 Saturated fat: 1 Carbohydrates: 12 Sugar: 4 Sodium: 28 Fiber: 4 Protein: 2 Cholesterol: 0

 

Grapefruit Rosemary Detox Infusion

Do you want to flush out your system after an overindulgence and immediately get your mind and body back on the healthy track? Well then look no further! As you probably know, living in the very social New York City, our clients at times 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! 😉 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. Not only is this ingredient combo the perfect pair for a refreshing and thirst quenching drink, but it will also help in this process and to flush bloat and toxins.

Psst… looking for more great, low-calorie drinks that help flush bloat?  Here are some to try…

Orange-Lime Sparkling Refresher

Lemon Mint Detox Drink

Morning Detox Shot

Sparkling Cucumber Detox and Refresher

Citrus Reboot and Detox Flush

Kale Recharge Smoothie

Apple Cider Vinegar Detox Drink

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One thing we’ve often noticed is that when we feel heavy and like we’ve overdone it, it’s hard to start gulping down water. One of the best things about this drink (aside from what it does to help “flush” your body, of course 😉 ) is that it tastes great and that alone encourages you to fill your stomach with it, rather than dig yourself deeper in the hole with more food or other drinks.   And for some reason, the grapefruit, particularly, for us is such a great addition to the water–in getting us to sip. 🙂

Here’s what this delish drink is all about…

For starters, water is the elixir of life! It regulates the bowel, helps your body remain cool through perspiration, flushes out toxins, and aids in digestion.  By infusing water with grapefruit and rosemary, this refreshing and tasty concoction is one you will want to keep drinking throughout the day especially at those times when you want a healthy “system” reboot and a nice flush.  The water in combination with the grapefruits’ potassium– will help to restore normal fluid balance and flush salt.   Buh bye bloat! 😉

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

Rosemary’s helpful detox perk:

Rosemary is a fantastic way to get antioxidants and anti-inflammatory compounds that help to fight the damage from stress, pollution and everyday living—as well as the damage from less than healthy food and drink.  Rosemary’s powerful compounds seem to neutralize those harmful free radicals, help boost the immunity and improve blood circulation—helping to deliver nutrients and oxygen throughout your body and to your skin—helping it to glow (awesome for those days when you feel lackluster!).

Rosemary’s anti-bloat benefit:

Pssst…Get this…In Europe rosemary is often used to help treat indigestion – and Germany’s Commission E has even approved it for its treatment.  Although there is currently no scientific evidence to support this, we believe rosemary is so good for your detox drink that you’ve got nothing to lose but possibly a little indigestion and bloat!

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Grapefruit Rosemary Detox Infusion

Servings 2

Serving Size – 1 cup

Ingredients

16 ounces water

6 slices of grapefruit*

3 tbsp of fresh grapefruit juice

Several sprigs of rosemary

Ice

Directions

  1.  Slice grapefruit and squeeze juice into the water. Place additional slices into water.
  2.  Add rosemary and ice to the container.
  3.  Chill for an hour. Serve and enjoy your refreshed, rejuvenated new self!

Nutritional Information

Total calories 15 calories, 0 g fat, 4 g carbs, 4 g sugar, 0 g fiber, 0 mg sodium, 0 g protein

*Important Note: There are some medications drugs that may interact with grapefruit and some may result in potentially fatal side effects. Some of the medications include statins that lower cholesterol (such as atorvastatin, lovastatin, and simvastatin), some antibiotics, cancer drugs, and heart drugs. Grapefruit contains furanocoumarins, which block an enzyme that normally breaks down certain medications in the body. If it’s left unchecked, medication levels can grow toxic in the body

Grapefruit Rosemary Detox Infusion
 
Do you want to flush out your system after an overindulgence and immediately get your mind and body back on the healthy track? Well then look no further! As you probably know, living in the very social New York City, our clients at times 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 ingredient combo the perfect pair for a refreshing and thirst quenching drink, but it will also help to flush bloat and toxins.
Author:
Serves: 2
Ingredients
  • 16 ounces water
  • 6 slices of grapefruit
  • 3 tbsp of fresh grapefruit juice
  • Several sprigs of rosemary
  • Ice
Instructions
  1. Slice grapefruit and squeeze juice into the water. Place additional slices into water.
  2. Add rosemary and ice to the container.
  3. Chill for an hour. Serve and enjoy your refreshed, rejuvenated new self!
Notes
Important Note: There are some medications drugs that may interact with grapefruit and some may result in potentially fatal side effects. Some of the medications include statins that lower cholesterol (such as atorvastatin, lovastatin, and simvastatin), some antibiotics, cancer drugs, and heart drugs.
Grapefruit contains furanocoumarins, which block an enzyme that normally breaks down certain medications in the body. If it's left unchecked, medication levels can grow toxic in the body
Nutrition Information
Serving size: 1 cup Calories: 16 Carbohydrates: 4 g Sugar: 4 g

Whole Wheat Couscous with Citrus Champagne Vinaigrette

Wwheat_Cousco_CitrusCham_horiz_collageWhole Wheat Couscous with Citrus Champagne Vinaigrette (can also use quinoa instead of couscous)

We’ve been getting a lot of requests for vegetarian (and vegan) recipes that are easy (actually the words we’ve been hearing together are “weeknight easy ”) that help to break you out of the supper time, same fast dinner rut! This meal if satisfying and filling (thank you–16 g protein & 13 g fiber!) but leaves you feeling light. It’s perfect in the summer time as it’s great cold (or hot!). So we’ve got you covered—dig in! 🙂  (pssst…If you’re vegan, go for the vegan dressing alternative below (which is super delish too!)

 

 

Wwheat_Couscous_CitrusChamp_Vin_logostep3
The best thing about whole wheat coucous is that you simply boil water pour in the couscous and cover it for five minutes. You fluff it with a fork and you’ve got your healthy, quality high fiber and protein grain! You can prepare the in advance if you want, and from there, you basically are just mixing in wholesome ingredients—couldn’t be easier!

 

Whole Wheat Couscous with Citrus Champagne Vinaigrette (can also use quinoa)

Serves 4

 

Ingredients:
1 Cup quinoa or Whole wheat Couscous, uncooked
1 large Roma Tomato, roughly chopped
1 navel orange, roughly chopped
1 can pinto beans, drained
½ cup spinach
6 ounces nonfat vanilla (low-sugar) yogurt (like Stonyfield organic or for vegan option 6 ounces of Vanilla Cultured Almond Milk)
1-1/2 tbsp champagne vinegar (we used pear cranberry, which is so good we’d drink it on it’s own! .
Salt (optional)

 

Directions:
1. Prepare quinoa or couscous according to package directions.
2. Meanwhile mix orange and tomato together with spinach in a medium sized bowl (large enough to hold at least 6-7 cups).
3. When couscous is ready stir in it and the beans into the orange mixture.
4. Whisk together champagne vinegar and yogurt.
5. Pour over the couscous mixture and stir in. YUM! (We didn’t feel adding salt was necessary but add to taste if you desire)

 

Nutrition Facts Per Serving with whole wheat couscous: (about 1-1/2 cups): 315 Calories, 61 g Carbohydrate, 16 g protein, 1 g fat, 0 g saturated fat, 13 g fiber, 147 mg sodium

Wwheat_Cousco_CitrusCham_Vin_step1logo

 

Wwheat_Couscous_CitrusChamp_Vin_step2logo

Wwheat_Cousco_CitrusCham_vert_logocollage

 

Whole Wheat Couscous with Citrus Champagne Vinaigrette
 
Nutrition Facts Per Serving with whole wheat couscous: (about 1-1/2 cups): 315 Calories, 61 g Carbohydrate, 16 g protein, 1 g fat, 0 g saturated fat, 13 g fiber, 147 mg sodium
Author:
Serves: 4
Ingredients
  • 1 Cup quinoa or Whole wheat Couscous, uncooked
  • 1 large Roma Tomato, roughly chopped
  • 1 navel orange, roughly chopped
  • 1 can pinto beans, drained
  • ½ cup spinach
  • 6 ounces nonfat vanilla (low-sugar) yogurt (like Stonyfield organic or for vegan option 6 ounces of Vanilla Cultured Almond Milk)
  • 1-1/2 tbsp champagne vinegar (we used pear cranberry, which is so good we’d drink it on it’s own!
  • Salt (optional)
Instructions
  1. Prepare quinoa or couscous according to package directions.
  2. Meanwhile mix orange and tomato together with spinach in a medium sized bowl (large enough to hold at least 6-7 cups).
  3. When couscous is ready stir in it and the beans into the orange mixture.
  4. Whisk together champagne vinegar and yogurt.
  5. Pour over the couscous mixture and stir in. YUM! (We didn’t feel adding salt was necessary but add to taste if you desire)

Citrus Spinach Salad- Keep the Flu Away!

We’re officially knee-deep in winter—and in snow!  This is prime time for the flu– and everyone we pass seems to coughing or sneezing–eeks!

Studies have shown that food alone can help to protect you during cold and flu season! The key is to have a mixture of produce, whole grains, lean proteins and low-fat dairy products. Have adequate sleep (this is the toughest for us!), moderate exercise and little to no stress also helps to keep your immune system running healthy. So instead of feeling better with medicine (or using it to fend off the flu), try the nutritional approach and get adequate amounts of important nutrients, including vitamin C to help boost your immunity.

Citrus Spinach Salad

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Our favorite tip of all is to eat plenty of fruits and veggies – you’ll definitely get your share of vitamin C!

To help you keep the flu bug away this season, try this delish Citrus Spinach Salad!

 

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

Citrus Spinach Salad

Serves: 6

Ingredients

  • 8 cups spinach, torn in bite size pieces
  • 1 grapefruit, peeled, cut in quarter cartwheel slices
  • 1 orange, peeled, cut in quarter cartwheel slices
  • 1/4 cup red onion, cut in thin wedges
  • 1 small avocado, peeled, sliced crosswise
  • 3 tbsp. light vinaigrette dressing

Directions

In large bowl, combine all ingredients and chill for at least 15 minutes.

Serve with light vinaigrette dressing and Enjoy!!

Nutrition Facts: 102 calories, 5 g fat, 1 g saturated fat, 36 mg sodium, 13 g carbs, 5 g fiber, 7 g sugar, 3 g protein

For a 10-Day Weight Loss Jumpstart and Detox Plan and a Get Healthy Program please check out The Nutrition Twins’ Veggie Cure!

 

Citrus Spinach Salad- Keep the Flu Away!
 
Nutrition Facts: 102 calories, 5 g fat, 1 g saturated fat, 36 mg sodium, 13 g carbs, 5 g fiber, 7 g sugar, 3 g protein
Author:
Serves: 6
Ingredients
  • 8 cups spinach, torn in bite size pieces
  • 1 grapefruit, peeled, cut in quarter cartwheel slices
  • 1 orange, peeled, cut in quarter cartwheel slices
  • ¼ cup red onion, cut in thin wedges
  • 1 small avocado, peeled, sliced crosswise
  • 3 tbsp. light vinaigrette dressing
Instructions
  1. In large bowl, combine all ingredients and chill for at least 15 minutes.
  2. Serve with light vinaigrette dressing and Enjoy!!