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HAPPY 4th OF JULY!

HAPPY FOURTH OF JULY! We hope that you are having a relaxing, fun, firework-filled Fourth.

If you don’t want all of those pies and cakes to make you crash and weigh you down, try these patriotic dessert kabobs instead! They are fun, super easy to make, and won’t leave you red, white, and bloated. Whether you’re taking the day off to relax or attending social gatherings, these treats are perfect for the occasion.

There are multiple ways to make them so they can fit the ingredients in your kitchen and your preference in food. As long as you have a red ingredient, a white ingredient and a blue ingredient you’re good to go!

Here’s how you do it: Take your wooden skewers and place your red food component, white food component, and blue food component in alternating fashion.

Options for the red food component: strawberry halves, cherries, watermelon, raspberries

Options for the white food component: cubed angel food cake, skinless apple cubes, bananas, skinless pear cubes, marshmallows, cubed rice crispy treat

Options for the blue food component: blueberries (our personal fave and the healthiest option!), marshmallows with blue frosting on them.

You can arrange them on a decorative plate and put a fruit dip (chocolate sauce, light cool whip) in the middle

You could also arrange it so that all together the skewers form an American flag!

What are you doing for the Fourth? Whats your favorite red white and blue dish? Do you have any tips t lighten up the Fourth of July cuisine?

Banana Cocoa Smoothie

As you know by now, we love a good smoothie and we’re always concocting one (have you tried our Blueberry-Lemon Detox Smoothie, our Kale Recharge Smoothie or our Detoxifying Green Tea 
Smoothie, to name a few).  Simply say the words “banana” “cocoa” and “smoothie” in the same sentence and we’re already perking up.  So just thinking about those 3 words, we decided to take a few simple ingredients and whip up a quick smoothie.  It turned out so deliciously that we felt compelled to share it! Plus, to our vegan friends, this smoothie is for you!

banana_Cocoa_smoothie

This smoothie makes a great satisfying breakfast as it packs in 19 grams of protein and also provides quality energy-boosting carbohydrates so it will fuel you through your workout or through your morning.

Bananas are a great source of energy-revving carbohydrates, potassium, which energizes your muscles and gives them the umph to contract. This banana-split-inspired breakfast smoothie also contains fiber from the banana a well as plenty of protein from both tofu and soymilk that will keep your energy level constant, so you don’t experience a sugar crash. It will also keep you satisfied until lunchtime.

We certainly love our chocolate, as even the faintest smell has a way of putting smiles on our faces, and this recipe satisfies that sweet tooth. Enjoy!

Banana Cocoa Smoothie

Ingredients

  • 1 banana
  • 1/2 cup silken tofu
  • 1/2 cup soy milk
  • 2 tablespoons unsweetened cocoa powder
  • 1 tablespoon honey

Directions
Slice banana and freeze until firm. Blend tofu, soymilk, cocoa and honey in a blender until smooth. With the motor running, add the banana slices through the hole in the lid and continue to puree until smooth.

Nutrition information:
Calories: 295, Fat: 6.4g, Carbohydrates: 54g, Fiber: 7.5g, Protein: 19g

Do you have any healthy recipe ideas that incorporate cocoa? Have you ever used tofu or soymilk in a smoothie?

 

Banana Cocoa Smoothie
 
Nutrition information: Calories: 295, Fat: 6.4g, Carbohydrates: 54g, Fiber: 7.5g, Protein: 19g
Author:
Serves: 1
Ingredients
  • 1 banana
  • ½ cup silken tofu
  • ½ cup soy milk
  • 2 tablespoons unsweetened cocoa powder
  • 1 tablespoon honey
Instructions
  1. Slice banana and freeze until firm. Blend tofu, soymilk, cocoa and honey in a blender until smooth. With the motor running, add the banana slices through the hole in the lid and continue to puree until smooth

A Quick, Creative and Fatigue-Fighting Breakfast–Avocado Stuffed Egg

If you’re looking for a healthy, new change from your daily eggs and toast for breakfast, you may have just found your answer! This recipe is easy and definitely not your ordinary meal. It’s packed with protein which will help sustain you throughout the morning.  It also has energy revving quality carbs, good-for-you fats, fiber, and important vitamins that play a part in providing you with a burst of energy to start your day!

Egg_Avocado_Healthy_Aperture

Photo printed with permission from www.healthyaperture.com and www.onionandthings.com

Avocado Stuffed Egg

Ingredients:
All you need is half of an avocado, and an egg or egg whites (We use Eggland’s Best because they have 25% less saturated fat than ordinary eggs) , a slice of whole wheat bread, and your choice of seasonings to put on top and an optional teaspoon of chopped bacon.

Directions:
1. Preheat oven to 425 with a cast iron pan in there.
2. Slice the avocado in half and take out the pit.  Remove the hot pat and place half the avocado on there and crack an egg in it.
3. Top the egg with your favorite veggies (we like peppers, onions, spinach and mushrooms– but all veggies work and boost nutrients!) and sprinkle with chopped bacon (optional).
4.  Put the pan in the oven and cook until the eggs are cooked to the way you like them.
6. As your eggs are cooking, toast a slice of whole wheat bread so it can be served with your egg stuffed avocado.

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

 

The Nutrition Twins work with Eggland’s Best to help people make healthier choices.

 

A Quick, Creative and Fatigue-Fighting Breakfast--Avocado Stuffed Egg
 
Avocado Stuffed Egg
Ingredients
  • All you need is half of an avocado, and an egg or egg whites (We use
  • Eggland's Best
  • because they have 25% less saturated fat than ordinary eggs) , a slice of whole wheat bread, and your choice of seasonings to put on top and an optional teaspoon of chopped bacon.
Instructions
  1. Preheat oven to 425 with a cast iron pan in there.
  2. Slice the avocado in half and take out the pit.  Remove the hot pat and place half the avocado on there and crack an egg in it.
  3. Top the egg with your favorite veggies (we like peppers, onions, spinach and mushrooms-- but all veggies work and boost nutrients!) and sprinkle with chopped bacon (optional).
  4. Put the pan in the oven and cook until the eggs are cooked to the way you like them.
  5. As your eggs are cooking, toast a slice of whole wheat bread so it can be served with your egg stuffed avocado.

Chai-Berry Smoothie

Thanks to all of you who have been asking how we have so much energy!  We really appreciate the compliment, thank you! 🙂  We always have considered ourselves lucky to have a lot of energy.  But the truth is when we don’t eat the way we like to eat or get to exercise in some form (even just going for a walk), we don’t have our usual high energy.  So much of our boost is truly from our diet. (Here are some of our tips that help us). So we realized we really wanted to share this smoothie with you that we sometimes go for in the morning with eggs or for a quick refreshing snack to tide us over just before dinner (plus it takes the edge off dinner so we eat less there!)

 

(Psst… looking for smoothies/ drinks that will flood your body with antioxidants and help to fight damage?  Please feel free to search this site for some!  Here are a few to try:

Kale Recharge Smoothie

Green Grape & Matcha Detox Drink

Sparkling Cucumber and Detox Refresher)

One of the best ways to add natural energy sources into your diet is through fruits, especially berries! Berries, like strawberries and raspberries, are great sources of energizing high-fiber carbohydrates and they are rich in antioxidants, fiber, and vitamin C, not to mention, they’re always deliciously sweet!

Chai_berry_Smoothie

Here’s a smoothie recipe that we absolutely love, a chai-berry smoothie.  And with coconut all the rage, it adds the perfect boost –both from its’ water and shredded!  This is just like a dessert (although it’s not baked)– and it’s still low in calories, delicious, and very energizing!

This is also great after a workout –it’s super hydrating and packed with antioxidants to repair your muscles (and your skin).  It’ so delicious you’ll want it as an easy-to-make snack or with breakfast!  If you have it with breakfast, just be sure to get some protein–you can simply have a yogurt on the side!

Chai-Berry Smoothie

Serves 2

Ingredients:
– 1 ½ cups of vanilla chai tea (look for one with no added sugar and about 80 calories per cup**)
– 1 cup of coconut water ice cubes
– ½ cup of frozen bananas
– ½ cup of fresh, non-frozen bananas
– ½ cup of frozen strawberries
– 6 non-frozen raspberries
– 2 tbs of shredded coconut, unsweetened

** If you can’t find vanilla chai tea with no added sugar that’s about 80 calories per cup, you can make 2 cups of vanilla chai tea using 2 vanilla chai tea bags, and adding 1 cup hot water for steeping –as directed on the tea box– and then removing tea bags, allowing tea to cool and adding 1/2 cups vanilla unsweetened almond milk)

** If you prefer sweeter smoothie, add a teaspoon of your favorite sweetener (1 teaspoon sugar will add 15 calories).

Directions:

1. Blend all ingredients (except for coconut shreds) in a blender until smooth. Add coconut shreds as garnish and enjoy!

Makes 2 smoothies

Nutrition Facts Per Serving: 131 Calories, 24 g Carbohydrates, 4 g fat, 2 g protein, 4 g fiber. 

For more than 100 delicious recipes, a 10-day Weight Loss Jumpstart and Detox Plan, plus a GET HEALTHY plan please check out The Nutrition Twins’ Veggie Cure.

Chai-Berry Smoothie
 
Serves: 2
Ingredients
  • - 1 ½ cups of vanilla chai tea (look for one with no added sugar and about 80 calories per cup**)
  • - 1 cup of coconut water ice cubes
  • - ½ cup of frozen bananas
  • - ½ cup of fresh, non-frozen bananas
  • - ½ cup of frozen strawberries
  • - 6 non-frozen raspberries
  • - 2 tbs of shredded coconut, unsweetened
  • ** If you can't find vanilla chai tea with no added sugar that's about 80 calories per cup, you can make 2 cups of vanilla chai tea using 2 vanilla chai tea bags, and adding 1 cup hot water for steeping --as directed on the tea box-- and then removing tea bags, allowing tea to cool and adding ½ cups vanilla unsweetened almond milk)
  • ** I
  • f you prefer sweeter smoothie, add a teaspoon of your favorite sweetener (1 teaspoon sugar will add 15 calories).
Instructions
  1. Blend all ingredients (except for coconut shreds) in a blender until smooth. Add coconut shreds as garnish and enjoy!
Nutrition Information
Calories: 131 Fat: 4g Carbohydrates: 24g Fiber: 4g Protein: 2g

Pear-Hazelnut Muffins

It’s February and do you know what that means? It’s Bake for Family Fun Month! We love to bake with our families; it gives us time to spend together while make delicious treats! There are so many different “healthy” desserts out there but we like to focus on not only healthy desserts, but also energizing desserts. We love using ingredients that give us natural energy because even though dessert is often the last “meal” of the day, it doesn’t mean your day is over!

One delicious, naturally energizing food is hazelnuts! Hazelnuts are rich sources of Vitamin E, protein, fiber, calcium, and iron. The best part? That combo of protein and fiber helps to provide long-lasting energy. Plus, they contain no cholesterol!

One of the best hazelnut dessert recipes we have come across over the years are pear-hazelnut muffins. Try these energizing muffins.

A_Pear_muffins

 

 

 

 

 

 

 

 

 

 

Pear-Hazelnut Muffins

Ingredients:

  • 2 cups of diced, peeled pears
  • ½ cup of chopped, toasted hazelnuts
  • 1 package of quick-bread dry mix
  • 2 eggs (We use Eggland’s Best because they are fresher than ordinary eggs and contain 25% less saturated fat)
  • 1 cup of non-fat buttermilk
  • ½ tsp on allspice, ground
  • 2 tbs of canola oil
  • 2 tbs of melted margarine
  • 1 tsp of vanilla extract
  • 2/3 cup of brown sugar

Preheat oven to 400° and prepare the quick-bread dry mix (directions on package) adding the allspice to it. Whisk together eggs, buttermilk, margarine, canola oil, vanilla, and brown sugar. Make a well with your fingers in the dry ingredients bowl, and add the wet ingredients to the dry bowl. Stir until combined and add in pears and hazelnuts. Transfer the batter into the muffin tins and top with extra hazelnuts. Bake for 23-25 minutes or until tops of muffins are golden brown.

Each muffin is 225 calories and delicious! A perfect dessert to leave you energized and satisfied!

For a 10-day Weight Loss Jumpstart and Detox Plan and more delicious healthy recipes like this, please check out The Nutrition Twins’ Veggie Cure!

The Nutrition Twins work with Eggland’s Best to help people to choose the freshest, most nutritious eggs.

Pear-Hazelnut Muffins
 
Ingredients
  • 2 cups of diced, peeled pears
  • ½ cup of chopped, toasted hazelnuts
  • 1 package of quick-bread dry mix
  • 2 eggs (We use Eggland's Best because they are fresher than ordinary eggs and contain 25% less saturated fat)
  • 1 cup of non-fat buttermilk
  • ½ tsp on allspice, ground
  • 2 tbs of canola oil
  • 2 tbs of melted margarine
  • 1 tsp of vanilla extract
  • ⅔ cup of brown sugar
Instructions
  1. Preheat oven to 400° and prepare the quick-bread dry mix (directions on package) adding the allspice to it. Whisk together eggs, buttermilk, margarine, canola oil, vanilla, and brown sugar. Make a well with your fingers in the dry ingredients bowl, and add the wet ingredients to the dry bowl. Stir until combined and add in pears and hazelnuts. Transfer the batter into the muffin tins and top with extra hazelnuts. Bake for 23-25 minutes or until tops of muffins are golden brown.

Pistachio Crusted Whitefish with Chunky Roasted Pepper Sauce

Need a delicious and satisfying meal that will keep your energy level high and blood sugar on even keel?

Check out one of our favorite delicious recipes—it’s high in fiber and low in saturated fat, cholesterol and salt. It calls for white fish fillets, so check your local grocery store to see what’s fresh—you can look for tilapia, haddock, cod or cat fish. The other day, we used sole—and it was to die for (YUM!), so we recommend trying it with that too.

 

And if you love fish as much as we do, check out a few of our other fish recipes:

Soy Ginger Salmon

Baked Coconut Crusted Tilapia

Cumin Crusted Scallops with Cucumber and Pine Nut Salad

Barbecue Salmon

 

Pistachio_Crusted_White_fish_redpepper_sauce

Pistachio Crusted Whitefish with Chunky Roasted Pepper Sauce

  • 1/2 cup fresh whole wheat bread crumbs
  • 1/4 cup shelled pistachios, finely chopped
  • 2 cloves garlic, minced
  • 1/4 tsp freshly ground black pepper
  • 1 egg white
  • 1 tbsp Dijon mustard
  • 4 small white fish fillets (about 1 lb)
  • Cooking spray for pan
  • olives, several sliced for garnish

Chunky Roasted Red Pepper Sauce:

  • Half small onion, finely diced
  • 2 tbsp chopped fresh flat leaf parsley
  • 1 jar (340 mL/12 oz) roasted red peppers, drained and diced
  • 1/2 cup no salt homemade chicken stock or reduced sodium chicken broth
  • 1 tbsp liquid honey

Directions

  1. In a shallow dish combine breadcrumbs, pistachios, garlic and pepper.
  2. In another shallow dish, whisk together egg white and mustard. Coat fish fillets with mustard mixture and coat in breadcrumb mixture.
  3. Spray a large ovenproof nonstick skillet with cooking spray and cook fish on medium high heat for 2 minutes. Turn over and place in 220C (425F) oven for about 8 minutes or until fish flakes when tested with fork.
  4. Meanwhile, spray a small nonstick skillet or saucepan with cooking spray and cook onion and parsley for about 5 minutes or until softened. Add peppers, stock and honey and bring to a simmer. Simmer for about 2 minutes or until some of the stock has evaporated. Serve over fish fillets.

Serves 4
per serving

  • Calories: 215
  • Protein: 27g
  • Total fat: 5.7 g
  • Carbohydrate: 16 g
  • Fibre: 2 g
  • Sugars: 8 g
  • Sodium: 439 mg

Serve alongside steamed veggies for a healthy family dinner. Recipe adapted from The Heart and Health Foundation.

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

Pistachio Crusted Whitefish with Chunky Roasted Pepper Sauce
 
Serves: 4
Ingredients
  • ½ cup fresh whole wheat bread crumbs
  • ¼ cup shelled pistachios, finely chopped
  • 2 cloves garlic, minced
  • ¼ tsp freshly ground black pepper
  • 1 egg white
  • 1 tbsp Dijon mustard
  • 4 small white fish fillets (about 1 lb)
  • Cooking spray for pan
  • olives, several sliced for garnish
  • Chunky Roasted Red Pepper Sauce:
  • Half small onion, finely diced
  • 2 tbsp chopped fresh flat leaf parsley
  • 1 jar (340 mL/12 oz) roasted red peppers, drained and diced
  • ½ cup no salt homemade chicken stock or reduced sodium chicken broth
  • 1 tbsp liquid honey
Instructions
  1. In a shallow dish combine breadcrumbs, pistachios, garlic and pepper.
  2. In another shallow dish, whisk together egg white and mustard. Coat fish fillets with mustard mixture and coat in breadcrumb mixture.
  3. Spray a large ovenproof nonstick skillet with cooking spray and cook fish on medium high heat for 2 minutes. Turn over and place in 220C (425F) oven for about 8 minutes or until fish flakes when tested with fork.
  4. Meanwhile, spray a small nonstick skillet or saucepan with cooking spray and cook onion and parsley for about 5 minutes or until softened. Add peppers, stock and honey and bring to a simmer. Simmer for about 2 minutes or until some of the stock has evaporated. Serve over fish fillets.
Nutrition Information
Calories: 215 Fat: 5.7g Carbohydrates: 16g Sugar: 8g Sodium: 439mg Fiber: 2g