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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!

 

Hummus Stuffed Jalapeno Poppers

We’re always up for a challenge—and especially when it comes to anything physical—or anything in the kitchen.  (If you saw us on the Food Network’s show Chopped, you know we mean business! 😉 ) Thankfully, in our family, we’re not short on either kind of challenge.  This time, Tammy’s husband requested healthy jalapeno poppers for the upcoming big Super Bowl game–but realizing that wasn’t so much of a challenge– he knew that these twin sister registered dietitians wouldn’t serve anything less than healthy 😉 , so he upped the ante.  He also requested them to be sweet, crunchy, creamy and spicy (he LOVES spicy!) — so we put our chef hats on.  Game on!  We created these Hummus Stuffed Jalapeno Poppers– and they take it two steps further– not only are they waistline friendly, they’re little healthy powerhouses– packed with nutrients, antioxidants and health benefits galore. 🙂

 

Psst… want more jalapeno poppers?  Try our Stuffed Jalapeno Poppers.

If you think that just because we’re registered dietitians we don’t love creamy, crunchy, sweet & spicy comfort food, you’ve got the wrong girls!  😉 In fact, many of you probably know from reading our blog that we love sweets!  And, let’s face it,  of course who doesn’t love creamy and crunchy food–so the request for these poppers is so up our alley! And we love spicy food too.  Ever since we were little girls and our dad lovingly teased us and said that eating spicy food made you stronger and more “manly” (yep, we were tomboys and daddy’s little girls –and being like him–and more “manly” was strangely quite attractive to us in those days!), we were sold! We’d load our food with hot red pepper flakes, and enjoy every bite of it!

 

 

These poppers are perfect for enjoying while tailgating or serving as a healthy appetizer before a party, they’re the ideal healthy comfort food! Filled with hummus, tomatoes, California prunes, and feta cheese and walnuts, you can get your appetizer fix without getting all that extra fat and calories—and at 50 calories a serving, you really can’t go wrong.

(Psst… looking for more lightened up recipes? Please feel free to search this site! And here are a few to try…
Skinny Potato Skins
Skinny Mash
Comfort Food Reinvented Apple Pie
Microwave Peanut Butter Chocolate Chip Cookies )

Aside from tantalizing your taste buds, here are a few other reasons you can feel good about eating these lil’ bursts of yum!   They’re truly nutrient powerhouses!

 

 

They’re meat-free and packed with flavor, so they’re perfect if you’re serving vegetarian guests or trying to cut back on meat and fearful that you have to cut out all the flavorful stuff!

 

Chickpeas (a.k.a. garbanzo beans)/ all pulses: these reside in our apartments year-round and are a great source of protein and fiber and can help lower your cholesterol.

• All pulses (the delicious, protein-packed, sustainable foods you know as dried peas, beans, lentils and chickpeas), contain both fiber & protein: If you’ve spent any time on our blog, you know that this magical combination helps to keep you satisfied, keep your energy on an even keel and keep your blood sugar level stable.

  • If you’ve ever tried black bean humus, that works great in these poppers too!

• Pssst….fun fact: 2016 was declared International Year of Pulses (IYP) by the United Nations.

• Research show that pulses (like chickpeas), aid in weight loss even when calories aren’t restricted. Check out this 2016 study, that found that it was just 3/4 cup of pulses per day that worked!

 

Prunes (We used California prunes because we find them to be the sweetest and juiciest):

Our mom kept always kept a jar of stewed prunes in the fridge when we we’re growing up and anytime we were craving something sweet, we’d reach for them.  They were the best way to bust a sugar craving!  Who knew we were also getting these benefits:

  • Research shows that eating 5-6 prunes a day may help support healthy bones and help maintain good digestive health
  • Prunes are packed with antioxidants called polyphenols, which help keep many parts of your body healthy– ranging from your heart to your eyes to your memory and your immune system.

 

Tomatoes: 

  • Tomatoes are a great source of lycopene, which not only helps to fight cancer, but also keeps your skin youthful by acting as a natural sunblock.

 

Walnuts:

  • Walnuts are rich in omega-3 fatty acids: most of us don’t get enough omega- 3’s in our life and need more because they help lower the risk of heart disease, depression, dementia, and arthritis and they help contribute to, gorgeous, moisturized skin!

 

Hummus Stuffed Jalapeno Poppers

Makes 8 Servings (16 poppers)

Ingredients: 

For Hummus (Note: If you don’t have time to make hummus from scratch, choose your favorite store bought variety):

1 can of garbanzo beans (chickpeas), drained (19 0z)

3 garlic cloves, crushed

1 tsp cayenne pepper

1/2 tsp black pepper

1/2 tsp red pepper

1/4 cup water

1 lemon

(Use about half of the hummus for the stuffed jalapenos and save the rest!)

Jalapeno:

8 Jalapenos, sliced in half, seeds removed (we suggest using gloves if jalapenos typically burn your skin)

Oil in a spray container (we used avocado oil)

5-6 grape tomatoes, finely chopped

1/8 cup feta cheese

5-6 California prunes, finely chopped (we munched on the extras)

2 tsp. chopped walnuts

Directions:

  1. Preheat oven to 425 degrees F.
  2. Line baking sheet with unbleached parchment paper* (using tin foil will give you a crunchier jalapeno, but after cooking with it for years, we’ve been avoiding doing so to lower our exposure to aluminum). Spray lightly with oil in spray jar.
  3. Place jalapenos sliced side down on parchment paper (or tin foil) and very lightly spray/ mist with oil.  Bake 10 minutes. Then remove and put on parchment paper.
  4. Meanwhile, while the jalapenos are cooking, add the beans, garlic, cayenne pepper, red pepper, and water to a food processor and blend. Cut the lemon in half, and squeeze the juice of each half into the food processor.
  5. Mix the ingredients together until smooth.
  6. Place the hummus in a Ziploc baggie, clip a corner and use that to pipe the hummus into the cooled jalapeños.. (Alternatively, use a small spoon to stuff the hummus in the peppers.)
  7. Fill each jalapeno shell completely with hummus and top with prunes, tomatoes, walnuts and feta! Enjoy!

 

*We prefer using unbleached parchment paper over aluminum foil due to possible health concern that foil use might contribute to the buildup of aluminum found in the brains of some Alzheimer’s patient as well as contribute to osteoporosis—and our family is no stranger to either of these diseases, so we prefer not to take chances!

Nutrition Information per serving (2 poppers):

50 Calories; 8 g carbohydrate; 1.5 g fat; 3 g protein; 115 mg sodium: 3 g sugar; 2 .5 g fiber

Hummus Stuffed Jalapeno Poppers
 
Author:
Serves: 16
Ingredients
  • Makes 8 Servings (16 poppers)
  • Ingredients:
  • For Hummus (Note: If you don't have time to make hummus from scratch, choose your favorite store bought variety):
  • 1 can of garbanzo beans (chickpeas), drained (19 0z)
  • 3 garlic cloves, crushed
  • 1 tsp cayenne pepper
  • ½ tsp black pepper
  • ½ tsp red pepper
  • ¼ cup water
  • 1 lemon
  • (Use about half of the hummus for the stuffed jalapenos and save the rest!)
  • Jalapeno:
  • 8 Jalapenos, sliced in half, seeds removed (we suggest using gloves if jalapenos typically burn your skin)
  • Oil in a spray container (we used avocado oil)
  • 5-6 grape tomatoes, finely chopped
  • ⅛ cup feta cheese
  • 5-6 California prunes, finely chopped (we munched on the extras)
  • 2 tsp. chopped walnuts
Instructions
  1. Directions:
  2. Preheat oven to 425 degrees F.
  3. Line baking sheet with unbleached parchment paper* (using tin foil will give you a crunchier jalapeno, but after cooking with it for years, we’ve been avoiding doing so to lower our exposure to aluminum). Spray lightly with oil in spray jar.
  4. Place jalapenos sliced side down on parchment paper (or tin foil) and very lightly spray/ mist with oil. Bake 10 minutes. Then remove and put on parchment paper.
  5. Meanwhile, while the jalapenos are cooking, add the beans, garlic, cayenne pepper, red pepper, and water to a food processor and blend. Cut the lemon in half, and squeeze the juice of each half into the food processor.
  6. Mix the ingredients together until smooth.
  7. Place the hummus in a Ziploc baggie, clip a corner and use that to pipe the hummus into the cooled jalapeños.. (Alternatively, use a small spoon to stuff the hummus in the peppers.)
  8. Fill each jalapeno shell completely with hummus and top with prunes, tomatoes, walnuts and feta! Enjoy!
  9. *We prefer using unbleached parchment paper over aluminum foil due to possible health concern that foil use might contribute to the buildup of aluminum found in the brains of some Alzheimer's patient as well as contribute to osteoporosis—and our family is no stranger to either of these diseases, so we prefer not to take chances!
  10. Nutrition Information per serving (2 poppers):
  11. Calories; 8 g carbohydrate; 1.5 g fat; 3 g protein; 115 mg sodium: 3 g sugar; 2 .5 g fiber
Nutrition Information
Serving size: 2 Poppers Calories: 50 calories Fat: 1.5 g Carbohydrates: 8 g Sodium: 115 mg Fiber: 2.5 g Protein: 3 g

 

 

 

Sheet Pan Roasted Salmon with Kale and Golden Beets

We especially love the New Year! Why you ask? As registered dietitians and gals who love our veggies (and yes, our sweets too! 🙂 ), we find that our clients- and most of you- are working to get more veggies in your life and you come to us asking for help to make your goal a reality. Yahoo! This is like Christmas all over again for us, but in January! No need to ask these veggie-obsessed twins twice! 😉 We live for sharing easy, delicious ways to get more of ‘em!  We witness the power of veggies on a daily basis–they help to get (and keep) waistlines trim while packing in nutrients and disease-fighting antioxidants, anti-inflammatories and fiber, keeping your digestive tract healthy and promoting a flat-belly by flushing out waste from the colon.

 

 

 

If you’re goal is weight-loss and a flat belly say hello to your secret weapon… veggies (oh yeah!).  They fill you up with so few calories and crowd out more calorie-dense items, making weight loss much easier! And we’re always encouraging our clients to get as many as they can, at every meal. When it comes to getting or staying healthy and fighting diseases including cancer, heart disease and diabetes and helping your skin to look its’ best, veggies are a powerhouse (after all, that’s what compelled us to write our latest book,  The Nutrition Twins’ Veggie Cure!—so that we could help everyone find easy solutions to get more veggies in their life!).

 

 

Our clients tell us that even when they’re working hard to eat veggies, one of their biggest struggles is finding time to wash and prep them when they’re tired or in a hurry or don’t have time or energy on a busy weeknight…

SCORE!! An awesome solution…

 

So when Mann’s reached out with us to work with them and spread the word about their new Veggie Slaw Blends, we jumped at the opportunity. We mean really, is there anything better than delicious, ready-to-go, crisp and crunchy nutrient-packed veggies blends that you can simply throw in a salad, burrito, wrap, or include in any meal you’re making? We don’t think so! 😉 As Mann’s says “We created the perfect veggie blends so that you don’t have to” and boy, they weren’t kidding! It’s so nice to have the veggie combos prepared and ready and Mann’s has several different blends! Honestly, we didn’t know which variety to start creating with since they all are so delicious, but we went for the Kale Beet Blend first – and that’s how we created this Sheet Pan Roasted Salmon with Kale and Golden Beets. We’re super excited to share it with you and can’t wait for you to make veggie your resolution a reality.

Brace yourself…This meal is about to be your new bestie. The sweet roasted Kale Beet Blend is addictive and knowing you can toss this all in one pan and have an insanely delicious, satisfying and filling meal in less than 15 minutes is awesome! You may want to make it every night. Don’t let us stop you! 🙂

 

 

One Pan Roasted Salmon & Kale Beet Slaw

This super fast and easy weeknight dinner is a bursting with flavor. Toss everything in a sheet pan and in less than 15 minutes, dinner is served! Enjoy it with a side (about ½ cup) of brown rice.

Makes 2 servings

Ingredients:
1 8-oz bag Mann’s Kale Beet Blend
1 teaspoon olive oil
2 cloves garlic, crushed or minced
2 4-oz salmon filets
Juice of half a lemon
Dash of salt and pepper

Directions:
1. Preheat oven to 400°F. Line a sheet pan with foil.
2. Spread the Kale Beet Blend onto the sheet pan and add the olive oil and garlic. Toss to coat, then spread into a single layer, clearing two holes for the salmon filets.
3. Place the salmon filets on the sheet pan and squeeze the lemon juice over them.
4. Sprinkle the whole pan with a dash of salt and pepper, then bake for 12 minutes, until the salmon is cooked through.

5. Serve with a side of brown rice.
6. Enjoy!

Nutrition info per serving:
241 calories, 9.5 g fat, 1.4 g sat fat, 157.5 mg sodium, 12.5 g carbs, 5.4 g fiber, 2 g sugar, 26.3 g protein

Nutrition info per serving including ½ cup of brown rice:

305 calories, 11.5 g fat, 1.4 g sat fat, 157.5 mg sodium, 28 g carbs, 7.5 g fiber, 2 g sugar, 28.3 g protein

One Pan Roasted Salmon and Kale Beet Slaw
 
Author:
Recipe type: Easy Dinner or lunch
Serves: 2
Ingredients
  • 1 8-oz bag Mann’s Kale Beet Blend
  • 1 teaspoon olive oil
  • 2 cloves garlic, crushed or minced
  • 2 4-oz salmon filets
  • Juice of half a lemon
  • Dash of salt and pepper
Instructions
  1. Preheat oven to 400°F. Line a sheet pan with foil.
  2. Spread the Kale Beet Blend onto the sheet pan and add the olive oil and garlic. Toss to coat, then spread into a single layer, clearing two holes for the salmon filets.
  3. Place the salmon filets on the sheet pan and squeeze the lemon juice over them.
  4. Sprinkle the whole pan with a dash of salt and pepper, then bake for 12 minutes, until the salmon is cooked through.
  5. Serve with a side of brown rice.
  6. Enjoy!
  7. Nutrition info per serving:
  8. calories, 9.5 g fat, 1.4 g sat fat, 157.5 mg sodium, 12.5 g carbs, 5.4 g fiber, 2 g sugar, 26.3 g protein
  9. Nutrition info per serving including ½ cup of brown rice:
  10. calories, 11.5 g fat, 1.4 g sat fat, 157.5 mg sodium, 28 g carbs, 7.5 g fiber, 2 g sugar, 28.3 g protein

Healthy Homemade Gingerbread Latte

 

’Twas the night before the holidays, when all through the house, not a creature was stirring, not even a mouse…

OK, so that’s not exactly the way it went down in our house—especially the quiet, peaceful part. 😊 Yes, it was snowing, but that’s about where the story ends. Over here, Tammy’s twin daughters had 3 friends over who were screaming and yelling and playing some sort of slide-someone-around on the floor like they’re dead, yet kicking (don’t ask 😊 ), and these two, twin registered dietitians were dreaming up a new lightened up concoction (and the kitchen is never quiet or peaceful when we’re both concocting! If you watched us on Food Network’s Chopped!, that’s the tame version of what happens at home 😊 ).

The good news is what came out of all of the chaos—this delicious Healthy Homemade Gingerbread Latte. We lightened it up in a major way—shaving 100 calories off a small, typical-size latte—our version has only 33 calories a serving! Plus, our house smells like a gingerbread cookie factory (no joke!) and if you need a ‘lil pick-me-up, this bevvie uses strongly brewed coffee.

And if you need a to flush out the bloat if you’ve overdone it on a little too much holiday cheer—check out these “detox” drinks—and be sure to check out our 21-Day Body Reboot™, which will help you to look and feel your best in no time (it’s our life-altering program that helps you to lose your last 10 pounds or more—while going wild on the weekend!)

Cucumber Blueberry Water Flush
Lemon Ginger Turmeric Tea “Detox”
Lemon Ginger Detox drink
Vitamin C Infused “Detox” Water

  Aside from the heaping calorie-savings in this Gingerbread latte, there’s even another reason to sip it—the cinnamon! And if you like things extra-cinnamon-y, go ahead and sprinkle away!

Cinnamon: Studies have found that cinnamon helps to reduce inflammation and a number of studies have found improved blood sugar levels associated with cinnamon intake. So it certainly can’t hurt to aim for ½- 1 teaspoon of this delish spice daily!

Ginger: Ginger (especially fresh ginger) is also great for reducing chronic inflammation (the kind that’s linked to many chronic diseases), and is a total tummy soother, which means it may just keep you free from nausea or stomach discomfort!

 

 

Healthy Homemade Gingerbread Latte

Yield: 1 latte (8 oz)

Ingredients:
½ cup unsweetened vanilla almond milk
½ tsp blackstrap molasses
¼ tsp ground ginger
¼ tsp ground cinnamon
Stevia, to taste (I used 2 drops liquid stevia)
½ cup very strong brewed coffee

Directions:
1. Place almond milk, molasses, ginger, cinnamon, and stevia in a pot or microwave-safe mug. Heat on the stove or in the microwave until piping hot.
2. Transfer the almond milk mixture to a 16 oz mason jar, seal, and shake vigorously, until frothy. You can also use a milk frother if you have one!
3. Pour the brewed coffee into a mug, top with the almond milk mixture, and stir gently to combine.
4. Enjoy!

Nutrition info (per serving): 33 calories, 1.3 g fat, 81 mg sodium, 5.4 g carbs, 0.9 g fiber, 0.5 g sugar, 0.7 g protein

 

 

 

 

Power Protein & Berry Antioxidant Slimdown Smoothie

The combination of the antioxidant-rich California prunes, strawberries and blackberries pack a fiber-punch while making this smoothie delightfully sweet and refreshing. The California prunes are a sweet, convenient way to include polyphenols, antioxidants in the diet that can help protect the body against heart, eye, memory, and immune system issues. Plus, research suggests eating 5-6 prunes a day may support healthy bones! The unexpected superstar weight loss ingredient is the protein-packed pea protein, as like all pulses, can aid in weight loss even when calories aren’t restricted; it was also found to be more effective than whey protein at fighting against hunger.

 

When you sip, you’ll reap rewards…

Here’s why pea protein rocks—and why it’s so great in your smoothie!  (Hint: It’s a pulse!)

It contains both fiber & protein: If you’ve spent any time on our blog, you know that the magical combination for weight loss is a meal that contains both protein and fiber, to keep you satisfied, your energy on an even keel and keep your blood sugar level stable.

o Power to Pulses! Not many foods contain both protein and fiber, and peas, like all pulses (the delicious, protein-packed, sustainable foods you know as dried peas, beans, lentils and chickpeas) contain this weight loss friendly combo!

• Pssst….fun fact: In 2016 Pulses were named International Year of Pulses (IYP) by the United Nations.

Research show that pulses (like pea protein), aid in weight loss even when calories aren’t restricted. Check out this 2016 study1, that found that it was just 3/4 cup of pulses per day that worked!

 

California Prune Benefits (we use California prunes because they are super sweet and we grew up loving them. 🙂 )

If you’re allergic to dairy, lactose intolerant or avoid dairy, meet your bone-building bestie! 🙂

  • Research suggests that eating 5-6 prunes a day may help support healthy bones! So cool, we know!Why? Prunes have copper which aids in bone structure, boron and a handful of polyphenols that help with the regulation of bone building and bone breakdown. 1
  • They’ve got Vitamin K which helps to improve calcium balance and promotes bone mineralization.A 40g serving (about 5 prunes) is an excellent source of Vitamin K, providing 30% of the Daily Value.Research is continuing on the effect of California prunes on bone health and they’re finding good stuff, healthy people… more good news to come!
  • Hello Polyphenols! California prunes pack polyphenols in their purple bodies, which acts as antioxidants  to protect your body–keeping watch over your heart, eyes, memory and immune system.
  • Plus, let’s not forget our antioxidant- rich friends are great for a flat-belly!   Feeling a little heavy and constipated? Help relieve your tummy and flush out some of that waste and bloat!   A serving of prunes (4-5 prunes) has 3 grams of fiber and 100 calories–and seem to do wonders when you need a little tummy relief!

 

Power Protein & Berry Antioxidant Slimdown Smoothie

Servings: 1 serving = 16 ounces

Ingredients:
• 1 cup unsweetened vanilla almond milk
• 1/2 frozen banana
• 1/3 cup frozen strawberries
• 1/4 cup frozen blackberries
• 2 California prunes (we use California prunes because they are super sweet and we grew up loving them)
• 1 scoop (27 grams) pea protein (We used Garden of Life’s Organic Raw Protein & Greens)

Directions:
1. Blend ingredients and enjoy!

Nutrition facts per 16 ounce smoothie:

256 Calories, 35 g carbohydrate, 5 g fat, 23 g protein, 0 g saturated fat, 10 g fiber

As you happily sip this Pea Protein Weight Loss smoothie, sip on this (more research supporting pulses, berries & weight loss…and California Prune benefits) below:

 

Super Berry Protein & Antioxidant Smoothie
 
Nutrition facts per 16 ounce smoothie: 256 Calories, 35 g carbohydrate, 5 g fat, 23 g protein, 0 g saturated fat, 10 g fiber
Author:
Serves: 1
Ingredients
  • • 1 cup unsweetened vanilla almond milk
  • • ½ frozen banana
  • • ⅓ cup frozen strawberries
  • • ¼ cup frozen blackberries
  • • 2 California prunes
  • • 1 scoop (27 grams) pea protein (We used Garden of Life’s Organic Raw Protein & Greens)
Instructions
  1. Blend ingredients and enjoy!

 

 

References:

Prunes:
1. Shahnazari M, et al. Dietary dried plum increases bone mass, suppresses proinflammatory cytokines and promotes attainment or peak bone mass in male mice: J Nutr Biochem. 2016;34:73-82.
Schreurs AS, et al. Dried plum diet protects form bone loss caused by ionizing radiation. Sci. Rep. 2016;6: 21343; doi: 10.1038/srep21343.

Hooshmand S, et al. The effect of two doses of dried plum on bone density and bone biomarkers in osteopenic postmenopausal women: a randomized, controlled trial. Osteoporosis International. 2016;27(7): 2271-2279.

Arjmandi BH, et al. Dried plum consumption and bone mineral density retention in postmenopausal women: a follow-up study. The FASEB Journal. 2016;30:1, Supplement lb268.

Hooshmand S, et al. The effect of dried plum on serum levels of receptor activator of NF-kB ligand, osteoprotegerin and sclerostin in osteopenic postmenopausal women: a randomized controlled trial. British Journal of Nutrition. 2014;112:55-60.

Rendina E, et al. Dried plum’s unique capacity to reverse bone loss and alter bone metabolism in postmenopausal osteoporosis model. PLoS One. 2013;8(3):e60569.

Hooshmand S, et al. Comparative effects of dried plum and dried apple on bone in postmenopausal women. British Journal of Nutrition. 2011;106(6);923-930.

Halloran BP, et al. Dietary dried plum increases bone mass in adult and aged male mice. Journal of Nutrition. 2010;140:1781-1787.

Hooshmand S, et al. Viewpoint: dried plum an emerging functional food that may effectively improve bone health. Ageing Research Reviews. 2009;8:122-7.

2. Seidel DV, et al. Dried plums modify fecal short chain fatty acid concentrations and gene expression in a rat model of colon carcinogenesis. The FASEB Journal. 2016;30(1Supplement):147.3.

Attaluri A, et al. Randomized clinical trial: dried plums (prunes) vs. psyllium for constipation. Alimentary Pharmacology and Therapeutics. 2011;33:822-828.

Seidel D, et al. Dried plums modify colon microbiota composition and spatial distribution, and protect against chemically induced carcinogenesis. The FASEB Journal. 2015;29(1 Supplement):394.7.

Pulses and berries in Weight loss:

o A study published in Nutrition Journal found that pea protein was more effective at staving off hunger than whey protein; improved satiety can potentially lead to weight loss. Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3295702/

1 Kim SJ, de Souza RJ, Choo VL et al. Effects of dietary pulse consumption on body weight: a systematic review and meta-analysis of randomized controlled trials https://www.ncbi.nlm.nih.gov/pubmed/27030531

C3G in berries may help with weight loss– check this out!:

11. Tsuda T., Horio F., Uchida K., Aoki H., Osawa T. Dietary cyanidin 3-O-beta-d-glucoside-rich purple corn color prevents obesity and ameliorates hyperglycemia in mice. J. Nutr. 2003;133:2125–2130. https://www.ncbi.nlm.nih.gov/pubmed/12840166
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4931534/

photo courtesy of pulses.org

 

Green Warrior Weight Loss Antioxidant Smoothie

This weight loss smoothie will crush your sweet tooth with only 309 calories and keep you feeling satisfied thanks to the protein and fiber. Naturally sweet antioxidant-packed fruit, creamy Greek yogurt and zesty, inflammation-fighting ginger keep your taste buds excited, while the pistachios are the secret ingredient since they contain the satisfying trio of fiber, plant-protein and better-for-you unsaturated fats so you feel full and don’t end up overeating at the vending machine soon after. Plus, although people don’t think of nuts for antioxidants, the green in the pistachios let’s you know there are antioxidants inside, making it a surprise superfood!

In this smoothie, we’ve got 3 special loves 😉 :

Pistachios:
They contain the trio of fiber, plant-protein and better-for-you unsaturated fats that can help keep you feeling fuller longer. Pistachios are among the snack nuts highest in protein, but lowest in calories and fat. We used the Wonderful No Shells Pistachios in this smoothie since they made it super easy to add! As an added bonus, the green and purple hues from pistachios signify that there are antioxidants inside.

Ginger:
As you know, we’re ginger-obsessed, and Lyssie finds a way to work it into most of her meals. 😉 It adds a zesty kick to keep your taste buds satisfied so that they’re not craving more excitement. Ginger soothes the stomach and intestinal tract and has powerful anti-inflammatory properties to protect your body from free radicals and helps to keep your body in better working order. A calm intestinal tract= less bloat and a flatter tummy!

Spinach:
Greens, specifically, are the number one food you can eat regularly to improve your health–and to aid in weight loss because they’re super low in calories but packed with fiber to fill you up and with nutrients. Spinach is one the mildest of the greens and is like a barely detectable (like a chameleon!) in a smoothie, so it’s the perfect addition to a weight loss smoothie. (In this smoothie, we started with 1 packed cup of spinach, which is similar to two fistfuls)

Green Warrior Weight Loss Antioxidant Smoothie

Makes 2 servings

Ingredients
• ¾ cup non-fat Greek yogurt
• 1/4 cup pomegranate juice
• ½ cup green grapes
• 1 cup pineapple pieces
• 1 cup packed spinach (or 4 Kale and Spinach Cubes)
• 1 inch fresh ginger, peeled
• 1/8 cup Wonderful No Shells Pistachios, lightly salted (roughly 25 kernels)
• 4 ice cubes

Directions:
In a blender, combine all ingredients. Blend until smooth.

Nutrition Facts per Serving (makes 2 servings): 170 Calories, 5 g fat, 0.5 g saturated fat, 22 g carbohydrates, 5 g fiber, 13 g protein

 

Green Warrior Weight Loss Antioxidant Smoothie
 
Nutrition Facts per Serving (makes 2 servings): 170 Calories, 5 g fat, 0.5 g saturated fat, 22 g carbohydrates, 5 g fiber, 13 g protein
Author:
Serves: 2
Ingredients
  • • ¾ cup non-fat Greek yogurt
  • • ¼ cup pomegranate juice
  • • ½ cup green grapes
  • • 1 cup pineapple pieces
  • • 1 cup packed spinach
  • • 1 inch fresh ginger, peeled
  • • ⅛ cup Wonderful No Shells Pistachios, lightly salted (roughly 25 kernels)
  • • 4 ice cubes
Instructions
  1. In a blender, combine all ingredients. Blend until smooth.

 

Photo credit:  POM Wonderful