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Savory Oats

By now you likely know how we feel about veggies—we’re obsessed!  As girls who also have a wicked sweet tooth that we work hard to keep in check ;), these twin sister, registered dietitians and personal trainers, and authors of The Nutrition Twins’ Veggie Cure are constantly working to help you to get more of these magical fat-loss and health-promoting pups. So, when it comes to breakfast—who’s got your booty, baby? Us! 🙂

And while we adore eggs packed with veggies like these faves:

Mexican Eggs in a Mug

Pesto Veggie Omelet

Skinny Eggs Benedict 

Mini Frittata Muffins

Sunny Side Eggs on a Portobello “Bagel” 

We, along with countless others, are exploring ways to make veggies at breakfast a little different. For those days when hectic mornings call for something a little savory and a little hearty we thought we’d jump on the oat-lover train and make some savory oats!

 

Not only did we make our oats savory with a pinch of garlic and onion powders, we got you those magical veggies with mashed up riced cauliflower, an antioxidant rich, vitamin C powerhouse of a vegetable to give our oats a little more texture and a lot more nutrients.

Haven’t tried riced cauliflower?

Say hello to one of your new besties!  Riced cauliflower has become an “it” food over the last year or so, you can find it in the frozen section or the produce section of many supermarkets now. It’s super versatile, so while in our book we have a pizza crust made with it, you’ll also find countless recipes nowadays that use it—and we’ll be sharing more on this site soon!  And now you can simply purchase it ready-to-use! Woohoo!

The fat-loss promoting, magical veggies don’t end there:

We also added:

  • mushrooms, phytonutrient rock stars that support our immune system in so many ways.
  • kale, (um, because how could we ever forget this baby? 😉 ) –the best friend to many of our meals, it’s quick and easy to sauté up and it helps the liver in its detoxification process and adds vitamin K and A and lutein which is great for eye health, not a bad thing to start the morning with!

Savory Oats

Guess what?!  You can customize this yumster based on the veggies you have in your fridge that are begging to be cooked before they go bad. And as an added bonus—consuming a variety of veggies throughout the week fulfills an assortment of nutrients our bodies need. Oh yeah!!

Makes 2 servings

Top this savory dish with an egg cooked to your favorite style for protein.

Ingredients:

Oats or any hot whole or multi grain cereal

1/3 cup mashed cauliflower rice*

Pinch of garlic powder

Pinch of onion powder

1 cup finely shredded kale

5 mushrooms, sliced

1 tablespoon Parmesan cheese

1 teaspoon of your favorite vegetable seasoning (we used Weber Veggie Grill)

1 teaspoon extra virgin olive oil

Directions:

  1.  Place oats, water, cauliflower rice, garlic powder, and onion powder in a bowl. Microwave for 3-4 minutes, until the oats and cauliflower are cooked.
  2. Meanwhile, heat a small pan with the 1 teaspoon olive oil. Saute kale and mushrooms in 1 tsp olive oil, then season with vegetable seasoning and add the egg & egg white to the pan.
  3. Scramble or fry the eggs until cooked the way you like, then place the eggs & veggies on top of the oatmeal & serve with a small apple.

*The cauliflower rice will keep for a few days, so if you cook the whole bag per the instructions, you can use the leftovers in other meals or have another version of savory oats the next morning! Stay tuned, we also will be coming up with a sweet version for those mornings we want a little sweet but still need a hearty breakfast.

 

Nutrition Facts for 1 serving

152 Calories, 21 g carbs, 5 g fat, 1 g saturated fat, 8 g protein, 88 mg sodium, 4 g fiber

Savory Oats
 
Author:
Recipe type: Breakfast
Serves: 2
Ingredients
  • Oats or any hot whole or multi grain cereal
  • ⅓ cup mashed cauliflower rice*
  • pinch of garlic powder
  • pinch of onion powder
  • 1 cup finely shredded kale
  • 5 mushrooms, sliced
  • 1 TBSP Parmesan cheese
  • 1 teaspoon of your favorite vegetable seasoning (we used Weber Veggie Grill)
  • 1 teaspoon extra virgin olive oil
Instructions
  1. Place oats, water, cauliflower rice, garlic powder, and onion powder in a bowl. Microwave for 3-4 minutes, until the oats and cauliflower are cooked.
  2. Meanwhile, heat a small pan with the 1 teaspoon olive oil. Saute kale and mushrooms in 1 tsp olive oil, then season with vegetable seasoning and add the egg & egg white to the pan.
  3. Scramble or fry the eggs until cooked the way you like, then place the eggs & veggies on top of the oatmeal & serve with a small apple.
Notes
The cauliflower rice will keep for a few days, so if you cook the whole bag per the instructions, you can use the leftovers in other meals or have another version of savory oats the next morning! Stay tuned, we also will be coming up with a sweet version for those mornings we want a little sweet but still need a hearty breakfast.
Nutrition Information
Serving size: 2 Calories: 152 Fat: 5g Saturated fat: 1g Carbohydrates: 21g Sodium: 88mg Fiber: 4g Protein: 8g

 

 

 

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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

Pumpkin Oatmeal Cranberry Pancakes

Pumpkin Oatmeal Cranberry Pancakes

By now you likely know how we feel about pumpkin…we’re obsessed! 😉  And if you didn’t already know this, if you take a few seconds on our site, it’s hard to miss some of our faves like our Pumpkin Pie Oat Muffins, Skinny Pumpkin Muffins with Pecan Frosting, Pumpkin Cake Spice Roll,  Pumpkin Pancakes, Pumpkin Spiced Latte, and our Protein Pumpkin Pancakes with Banana Cream SyrupOur love affair started with our mom’s pumpkin pie, which she sadly only made at Thanksgiving time, but it wasn’t long before pumpkin was one of our favorite frozen yogurt flavors and before we were mixing it in everything. We still can’t get over that pumpkin is actually a veggie, so you get fiber and loads of powerful phytonutrients to calm your insides and to ultimately keep you looking more youthful, yet it’s ideal and rich-tasting in crave-worthy treats. Its’ creamy texture is amazing for making waistline friendly recipes, especially given that it’s so low in calories (only 40 calories in ½ cup)!

And while some may say, we have enough pumpkin recipes and enough pancake recipes, we beg to differ.  You can never have too many.  And now drum roll pleasesay hello to these Pumpkin Oatmeal Cranberry Pancakes!

We’re not gonna lie.  While we do enjoy pumpkin year-round, we got the idea for the pumpkin pancakes while seeing all the carved pumpkins and feeling the chilly air come into town before Halloween, and it reminded us that it was time to make something new with the popular plump, orange vegetable  and to include several spices that it tastes phenomenal with — cinnamon, nutmeg and cloves.

Bonus:

Pumpkin’s packed with beta-carotene, an antioxidant that may protect the body against aging, heart disease and cancer. And to keep your heart healthy, pumpkin has fiber, potassium and vitamin C.

Cooking Tip:

Another cool thing about pumpkin? You can use it as a butter or oil substitute, just the way that applesauce is used in the recipe as a substitute for vegetable oil. Say hello to this perfectly sweet and perfectly healthy!

 

Makes 6-7 pancakes

2 pancakes per serving

Prep: 15 minutes

Cook: 15 minutes  

Ingredients:

1 medium egg (we use Eggland’s Best because they have 25% less saturated fat than other eggs)

1 teaspoon baking powder

¾ can of pumpkin

½ teaspoon vanilla extract

¾ tablespoon almond butter

1 tablespoon applesauce

3 tablespoons skim milk

½ cup rolled oats

¼ cup flour

⅛ cup dried cranberries

1 tablespoons pumpkin seeds, deshelled

½ teaspoon cinnamon

¼ teaspoon ground nutmeg

¼ teaspoon ground cloves

½ cup plain Greek yogurt

Directions:

  1. Prepare a skillet on medium-low heat with either oil in a spray bottle or melted butter in a spray container ( to disperse calories, the way that you would using cooking spray, just without additives or harmful chemicals that are often used to get the can to spray).
  2. In a medium bowl, mix egg with baking soda.
  3. Using a whisk, mix together ¾ can of pumpkin, vanilla extract, almond butter, applesauce, milk, cinnamon, nutmeg and cloves.
  4. Next, add oats, flour, cranberries and pumpkin seeds and mix with a spoon.
  5. Using ¼ cup measuring cup scoop out batter and place in prepared skillet. Repeat with another scoop.  You may have room on the pan for another 1-3 scoops but be sure to leave several  inches in between each pancake so that they can spread out.
  6. Cook for approximately 4 minutes until slightly browned and batter is setting. Then flip pancake and cook for approximately another four minutes.  When pancakes is slightly browned on each side and firm remove from heat.  You may need to spritz more oil on the pan before the next batch to prevent sticking.
  7. When finished, serve pancakes with a 1/4 cup of plain Greek yogurt on each and sprinkle with cinnamon.

 

Nutrition Analysis (per 2 pancakes and 1/2 cup Greek yogurt): 287 calories, 7 grams fat, 24 grams protein, 34 grams carbohydrates, 15 grams sugar, 297 milligrams sodium, >10 grams fiber

 

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

Black Bean, Kiwi & Corn Salad with Wine Vinaigrette

This salad is scrumptious—the perfect combo of sweet, savory and crunchy. It’s best served super cold and it’s so satisfying you’ll never find yourself needing to nosh afterwards.
It makes a fabulous meal for Meatless Monday—it’s got 12 grams of protein and 11 grams of fiber—woot, woot!

We know, who would have thought to put kiwi in? We oddly enough did! And we couldn’t be more excited about it! It brings this salad to a whole new level. This is the kind of deal you can bring to your 4th of July celebration and it tastes so good that no one will ever feel like they’re eating something that is super healthy! Yes, this salad rocks! Psst—a few secrets are nonfat yogurt, pistachios and red wine vinegar.

Black_bean_Kiwi_zucchini_dressing
Black Bean, Kiwi & Corn Salad and Wine Vinaigrette
Prep time: 15 minutes
Yields: 4 servings

Ingredients:

Dressing:
• 4 Tbsp plain nonfat yogurt
• 10 finely chopped, shelled, raw pistachios
• 1/2 tsp olive oil
• 3 Tsp red wine vinegar
• Sea salt and freshly ground black pepper to taste

Salad:
• 1, 16 ounce bag of organic frozen corn, mostly defrosted
• 1, 15.5 ounce can black beans, refrigerated
• 1 kiwi
• 2-3 Roma Tomatoes
3 zucchini (for the boats)
Black_bean_Kiwi_salad_ingredients
Directions:
Dressing:
1. Place the yogurt, pistachios, oil and vinegar in a small bowl. Season to taste with salt and pepper. Set aside.
Salad:
1. If you didn’t allow the corn to defrost the corn in the fridge, place it in the microwave and defrost according to the package directions. We recommend just making sure it’s not frozen, but leaving it very chilled.
2. Toss the corn, beans, kiwi and tomatoes with the dressing and serve. Best served chilled! Awesome!

 

Nutrition Information Per Serving (¼ of entire recipe): 232 calories, 47 g carbohydrate, 12 g protein, 2 grams fat, 11 g fiber, 393 mg sodium

Zucchini Boats:
Take it a step further and cut several zucchinis in half. Then using a knife, scoop out the inside of the zucchini, leaving just about ¼ inch around the outer shell. Serve the corn/yogurt mixture in zucchini boats by scooping ¼ salad into each zucchini.

Nutrition Facts per serving (1 serving is 1 zucchini boat with ¼ cup filling: 39 Calories, 8 g Carbohydrate, 2 g protein, 0 g Fat, 2 g fiber, Sodium 66 mg,  See full directions and link below.

 

Black_bean_Kiwi_zucchini_nodressing

 

Wanna turn this awesome salad into Black Bean & Corn Salad Zucchini Boats?  Simply click that title to get the recipe!

 

 

Black_bean_Kiwi_zucchini_holding2 Black_bean_Kiwi_zucchini_holding1
Black_bean_Kiwi_zucchini_dres_quarters
For a 10-day Weight Loss Jumpstart and Detox Plan, please check out The Nutrition Twins’ Veggie Cure!

 

Black Bean, Kiwi & Corn Salad with Wine Vinaigrette
 
Nutrition Facts per serving (1 serving is 1 zucchini boat with ¼ cup filling: 39 Calories, 8 g Carbohydrate, 2 g protein, 0 g Fat, 2 g fiber, Sodium 66 mg, See full directions and link below. Nutrition Information Per Serving (¼ of entire recipe): 232 calories, 47 g carbohydrate, 12 g protein, 2 grams fat, 11 g fiber, 393 mg sodium
Author:
Ingredients
  • Dressing
  • • 4 Tbsp plain nonfat yogurt
  • • 10 finely chopped, shelled, raw pistachios
  • • ½ tsp olive oil
  • • 3 Tsp red wine vinegar
  • • Sea salt and freshly ground black pepper to taste
  • Salad
  • • 1, 16 ounce bag of organic frozen corn, mostly defrosted
  • • 1, 15.5 ounce can black beans, refrigerated
  • • 1 kiwi
  • • 2-3 Roma Tomatoes
  • 3 zucchini (for the boats)
Instructions
  1. Directions:
  2. Dressing:
  3. Place the yogurt, pistachios, oil and vinegar in a small bowl. Season to taste with salt and pepper. Set aside.
  4. Salad:
  5. If you didn’t allow the corn to defrost the corn in the fridge, place it in the microwave and defrost according to the package directions. We recommend just making sure it’s not frozen, but leaving it very chilled.
  6. Toss the corn, beans, kiwi and tomatoes with the dressing and serve. Best served chilled! Awesome!
  7. Zucchini Boats:
  8. Take it a step further and cut several zucchinis in half. Then using a knife, scoop out the inside of the zucchini, leaving just about ¼ inch around the outer shell. Serve the corn/yogurt mixture in zucchini boats by scooping ¼ salad into each zucchini.

Slim Green Smoothie

This cool and refreshing green smoothie is a great recipe to get a jumpstart on your goal to lose weight and flush out bloat, the leftovers from overindulgence and toxins from the holiday!

 

And by now you know we’re always creating more of these recipes! Have you tried our Slimming Raspberry Mint Detox Spritzer or our Citrus Strawberry Flush or our  Melon Mint Slimming Tea (which rocks cold or warm!), just to name a few?

Skinny_Green_Smoothie

Not only is this detox recipe high in potassium so it will flush bloat from sodium and restore normal fluid balance, but it’s got some veggies that help the liver in it’s detoxification stages. Plus, it’s high in Vitamin A, Vitamin C, and Manganese—all which help fight free radical damage—so it’s the perfect way to start your day! Plus, for just 64 delicious calories, you can’t go wrong!

 

Slim Green Smoothie

 

Makes 4 servings

 

Ingredients:

1-1/2 cups spinach
1 cucumber

1/4 cup carrot juice
1 apple
1/4 cup orange juice, calcium fortified
1/4 cup coconut water
1 tsp lemon juice
1 cup diced pineapple

Directions:
Simply add all ingredients into a blender and blend until smooth. Then divide evenly into 4 servings and enjoy!

Nutritional Information, per 1 serving
64.4 calories, 0.3g fat, 0.0mg cholesterol, 32.1mg sodium, 275.1mg potassium, 16.1g carbohydrates, 2.6g fiber, 1.0g protein

 

This recipe has 60.6% of the recommended value of Vitamin A, 52.5% of Vitamin C, 42.9% Manganese!

 

For a 10-day Weight Loss Jumpstart and Detox Plan, please check out The Nutrition Twins’ Veggie Cure!

 

 

Slim Green Smoothie
 
Nutritional Information, per 1 serving 64.4 calories, 0.3g fat, 0.0mg cholesterol, 32.1mg sodium, 275.1mg potassium, 16.1g carbohydrates, 2.6g fiber, 1.0g protein
Author:
Ingredients
  • 1-1/2 cups spinach
  • 1 cucumber1/4 cup carrot juice
  • 1 apple
  • ¼ cup orange juice, calcium fortified
  • ¼ cup coconut water
  • 1 tsp lemon juice
  • 1 cup diced pineapple
Instructions
  1. Simply add all ingredients into a blender and blend until smooth. Then divide evenly into 4 servings and enjoy!

Yogurt Covered Frozen Cherry Poppers

Ok, so we admit it, we have many favorite summertime treats, but this one really is one of our new all time faves! Plus, it’s so healthy, easy and just two steps! And there is something about the chewy texture of frozen cherries that is really hits the spot—super-satisfying! And all for a measley 6 calories per popper! Woohoo!

Frozen Yogurt Covered cherry poppers

 

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

 Turkey Stir-fry Fiesta

Lentil Vegetable Soup

One-Pot Black Bean Quinoa Chili with Avocados 
Yogurt Covered Frozen Cherry Poppers

Serves 2

Ingredients
10 cherries (or any amount that you have—even if you only have one!)
5 teaspoons nonfat yogurt (vanilla, berry, whatever flavor you like)

Directions
1. Dip cherries in yogurt.
2. Place cherries on a baking sheet or Tupperware lined with parchment paper or waxed paper and place in freezer. Allow to freeze for 1-2 hours and dig in! Whatever you don’t eat, simply store in freezer in Tupperware.

Nutrition Facts Per Serving (5 Cherry Poppers): 30 Calories, 7 g carbohydrate, 0 g fat, 1 g protein, 1, g fiber, 8 mg sodium

 

Yogurt Covered Frozen Cherry Poppers
 
So simple! Easy & delish!
Serves: 2
Ingredients
  • 10 cherries (or any amount that you have—even if you only have one!)
  • 5 teaspoons nonfat yogurt (vanilla, berry, whatever flavor you like)
Instructions
  1. Dip cherries in yogurt.
  2. Place cherries on a baking sheet or Tupperware lined with parchment paper or waxed paper and place in freezer. Allow to freeze for 1-2 hours and dig in! Whatever you don’t eat, simply store in freezer in Tupperware.
Nutrition Information
Serving size: 5 cherries Calories: 30 Fat: 0 g Carbohydrates: 7 g Sodium: 8 mg Fiber: 1 g Protein: 1 g

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.