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Easy Peasy Seasoned Brussels Sprouts

We recently ate at a nearby restaurant in New York City and the fish dish was accompanied by roasted Brussels sprouts that were so delicious that we had to come home and make our own the next day!

 

seasoned brussels sprouts with logo

We were especially motivated to re-create the Brussels sprouts because of their delicious taste, but let’s face it, there are plenty of reasons to dig in! (Pssst… if you want some other veggie recipes, try our Spicy “Fried” Broccoli, our Easy Crunchy Braised Cabbage, Colorful Detox Salad, Caramelized Cauliflower with Olive Oil and Lemon Juice, Easy Peasy Seasoned Brussel Sprouts  and our Roasted detoxifying Veggies.)

 

Brussels sprouts are nutrient power houses and are part of the cruciferous family—which means they help to stop cancer in its’ tracks! Plus, they’re low-calorie and packed with Vitamin C, folate and FIBER! Yep, thanks to their high fiber content, these babies help flush wastes and toxins (eh hem, yes, they help you go to the bathroom) out of your body so you can feel light and free and get a flatter stomach!

 

Another great benefit? Brussel sprouts help to lower cholesterol! So why not go ahead and try out delicious recipe?! It’s only 54 calories for an entire cup!

 

Easy Peasy Seasoned Brussels Sprouts

 

Serves 2, 1 cup servings

 

Ingredients

 

2 cups fresh Brussels sprouts, cleaned and cut in half

1 tsp garlic powder

1 tsp onion powder

1 tsp oregano

1 tsp black pepper

1 tbsp Raspberry Balsamic Vinegar (if you don’t have raspberry vinegar, another fruity vinegar is fine and balsamic vinegar works too)

EVOO (extra virgin olive oil) in a spray bottle

 

 

Directions

In a sealed container (we use a glass storage container—but if you only have plastic Tupperware that works too), add: the Brussels sprouts, garlic powder, onion powder, oregano, and black pepper. Shake! Feel free to play some music, do a little dance and burn some extra calories when shaking your ingredients together! J Your ingredients should be fully mixed! Then, preheat a skillet on medium heat for 30-60 seconds (depending on heating capabilities of your stove top). Quickly spray your EVOO and toss in your Brussels sprouts (flat side down). Allow this side to cook for 1-2 minutes then flip and allow the other side to also slightly brown. Remove from heat and put in a serving dish. Drizzle your delicious Brussels Sprouts with the Raspberry Balsamic Vinegar. Enjoy!

 

 

Nutritional Information, per 1 cup serving (2 servings per recipe)

54 calories, 0.4g fat, 0 mg cholesterol, 24 mg sodium, 393 mg potassium, 12g carbohydrate, 4g fiber, 4g protein

Added Bonus: 126% Vitamin C, 14% folate, 20% Manganese

 

Easy Peasy Seasoned Brussels Sprouts
 
Serves: 2, 1-cup serving
Ingredients
  • 2 cups fresh Brussels sprouts, cleaned and cut in half
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp oregano
  • 1 tsp black pepper
  • 1 tbsp Raspberry Balsamic Vinegar (if you don’t have raspberry vinegar, another fruity vinegar is fine and balsamic vinegar works too)
  • EVOO (extra virgin olive oil) in a spray bottle
Instructions
  1. In a sealed container (we use a glass storage container—but if you only have plastic Tupperware that works too), add: the Brussels sprouts, garlic powder, onion powder, oregano, and black pepper. Shake! Feel free to play some music, do a little dance and burn some extra calories when shaking your ingredients together! ☺ Your ingredients should be fully mixed! Then, preheat a skillet on medium heat for 30-60 seconds (depending on heating capabilities of your stove top). Quickly spray your EVOO and toss in your Brussels sprouts (flat side down). Allow this side to cook for 1-2 minutes then flip and allow the other side to also slightly brown. Remove from heat and put in a serving dish. Drizzle your delicious Brussels Sprouts with the Raspberry Balsamic Vinegar. Enjoy!
Nutrition Information
Serving size: 1 cup Calories: 54 Fat: 0.4g Carbohydrates: 12g Sodium: 24mg Fiber: 4g Protein: 4g Cholesterol: 0mg

 

Pasta with Shrimp, Asparagus, Tomatoes and Herbs

Shrimp_pasta_asparagus_tomatoes

 

We happen to be seafood lovers—shrimp, scallops, calamari, you name it– we like it! 🙂 And we find seafood to be the perfect addition to round out most carb-heavy meals with some lean protein! Many pasta lovers forget to have a protein with their pasta—leaving them feeling heavy and hungry in a few hours. Not with this little number! You eat a little less heavy pasta and more protein and veggies. You’ll feel light as a feather and satisfied for hours! Enjoy!

And if you’re looking for more ways to get some fish, you’ll love these lil’ numbers– our Surf & Turf Tostadas,  Mediterranean Fish Tacos  and our  Shrimp Cocktail Shooters

Pasta with Shrimp, Asparagus, Tomatoes and Herbs

 

Serves 1

 

Ingredients

1/2 cup whole wheat pasta, cooked “al dente”

1 tsp olive oil

4 ounces shrimp, cooked

1 medium roma tomato, diced

4 spears asparagus, cut into 3 inch pieces

1/2 clove garlic, chopped

1 tbsp basil, dried

1/2 tsp ground oregano

 

Directions

Toss warm pasta in olive oil. Mix in shrimp, garlic followed by basil and oregano. Finish by tossing with tomato and asparagus. Enjoy J

 

Nutrition Facts Per Serving, per 1 serving

340, calories, 7g fat, 261mg sodium, 628mg potassium, 38g carbohydrates, 7g fiber, 32g protein

 

Added bonus: 32% Vitamin A, 57% Vitamin C, 21% folate, 20% Iron

 

 

 

Pasta_Asparagus_Tomatoes_Herbs_Feta

 

Here’s another variation on this dish that we love! Instead of seafood, it contains feta cheese!

 

Pasta with Asparagus, Tomatoes, Herbs and Feta

 

Serves 1

 

Ingredients

1/2 cup whole wheat pasta, cooked “al dente”

1 tsp olive oil

1 medium roma tomato, diced

4 spears asparagus, cut into 3 inch pieces

1/2 clove garlic, chopped

1 tbsp basil, dried

1/2 tsp ground oregano

1/4 cup fat free feta cheese

 

 

Directions

Toss warm pasta in olive oil. Mix in garlic followed by basil and oregano. Finish by tossing with tomato, asparagus and feta. Enjoy J

 

Nutrition Facts Per Serving, per 1 serving

295 calories, 7g fat, 7mg sodium, 205mg potassium, 50g carbohydrates, 8g fiber, 11g protein

 

Added bonus: 16% Vitamin A, 20% Vitamin C, 23% folate, 34% Iron

 

Pasta with Shrimp, Asparagus, Tomatoes and Herbs
 
We happen to be seafood lovers—shrimp, scallops, calamari, you name it-- we like it! 🙂 And we find seafood to be the perfect addition to round out most carb-heavy meals with some lean protein! Many pasta lovers forget to have a protein with their pasta—leaving them feeling heavy and hungry in a few hours. Not with this little number! You eat a little less heavy pasta and more protein and veggies. You’ll feel light as a feather and satisfied for hours! Enjoy!
Serves: 1 serving
Ingredients
  • ½cup whole wheat pasta, cooked “al dente”
  • 1 tsp olive oil
  • 4 ounces shrimp, cooked
  • 1 medium roma tomato, diced
  • 4 spears asparagus, cut into 3 inch pieces
  • ½ clove garlic, chopped
  • 1 tbsp basil, dried
  • ½ tsp ground oregano
Instructions
  1. Toss warm pasta in olive oil. Mix in shrimp, garlic followed by basil and oregano. Finish by tossing with tomato and asparagus. Enjoy ☺
Nutrition Information
Serving size: 1 serving Calories: 295 Fat: 7g Carbohydrates: 50g Sodium: 7mg Fiber: 8g Protein: 32g

 

Easy Peasy Veggie “Pizza”

Just say the word “pizza” and your taste buds are likely already are saying “Yes, please!” Ours certainly are. But if think you’ll have to lose your slim summer-time waist-line to eat this pizza, like Amy Winehouse, we say “no, no, no!!” Our quick and easy recipe is not only delicious and nutritious, it is sure to hit your taste buds with a bang – all for under 200 calories!

 

easy peasy veggie pizza photo

 

Easy Peasy Veggie “Pizza”

Serves 1

 

Ingredients

½ Ezekiel Bread English muffin (1 serving size)

1.5 TBSP tomato sauce, low sodium

¼ cup grilled & seasoned mixed veggies 

1 ounce fat free feta, low-fat Swiss or low-fat or light mozzarella

 

Directions

Toast the English muffin in toaster until desired “crispiness.” Put on a microwavable plate. Spread tomato sauce on the English muffin and decorate with the vegetables and sprinkle with cheese. Microwave for 30-60 seconds (until desired temperature is reached) or put in toaster for several minutes until cheese melts and ENJOY!

 

Nutritional Information, per 1 serving

197 calories, 6g fat, 0mg cholesterol, 188 mg sodium, 292mg potassium, 25g carbohydrate, 6g fiber, 4g sugar, 7g protein

20% Vitamin C and 15% Vitamin A!

 

 

 

Easy Peasy Veggie “Pizza”
 
Just say the word “pizza” and your taste buds are likely already are saying “Yes, please!” Ours certainly are. But if think you’ll have to lose your slim summer-time waist-line to eat this pizza, like Amy Winehouse, we say “no, no, no!!” Our quick and easy recipe is not only delicious and nutritious, it is sure to hit your taste buds with a bang – all for under 200 calories!
Serves: 1
Ingredients
  • ½ Ezekiel Bread English muffin (1 serving size)
  • 1.5 TBSP tomato sauce, low sodium
  • ¼ cup grilled & seasoned mixed veggies (http://nutritiontwins.com/sweet-summertime-seasoned-grilled-vegetables/)
  • 1 ounce fat free feta, low-fat Swiss or low-fat or light mozzarella
Instructions
  1. Toast the English muffin in toaster until desired “crispiness.” Put on a microwavable plate. Spread tomato sauce on the English muffin and decorate with the vegetables and sprinkle with cheese. Microwave for 30-60 seconds (until desired temperature is reached) or put in toaster for several minutes until cheese melts and ENJOY!
Nutrition Information
Serving size: 1 Calories: 197 Fat: 6 g Carbohydrates: 25 g Sugar: 4g Sodium: 188 mg Fiber: 6g Protein: 7g Cholesterol: 0 mg

 

 

 

Thanks to our wonderful intern Jillian O’Neil for creating this yummy recipe.  Here she is with us in NYC!

nutrition twins photo!

Sweet-Summertime Seasoned Grilled Vegetables

Having a hard time getting your veggies? Or if  you’re looking for a new, more interesting way to get your greens, you’ll want to check this out… 😉

While you know about our love affair with veggies, (and if not, please check out The Nutrition Twins’ Veggie Cure ), we weren’t always besties with our greens! If this is news to you, you can read more about how and why we made the switch and that’s why we know it can be challenging to get your share and why we’re always whipping up new veggie dishes to help make it easier for you to get more veggies!  That’s why we made these veggie recipes last week– our Strawberry and Citrus Salad with Avocado  and our Baked Zucchini Boats and our Smoked Paprika Zucchini Chips.

And since we know that we can’t expect that everyone will just eat ‘em raw, steamed (or any way!) for fun, the way we do  :), we continuously love to share our jazzed up, kid-approved, husband A-OK’d, “lip-smacking”, not-your-ordinary veggie recipes! So here is your scrumptious veggie recipe that can easily be paired with a protein like chicken or fish for a meal, or just snacked on for an afternoon boost! 🙂

 

 

Sweet_Summer_Time_Grilled_season_veggies

Sweet- Summertime Seasoned Grilled Vegetables

Serves 8

 

Ingredients

(We used organic squash and bell peppers since they rank among the veggies with more pesticide residues [See our post on The Dirty Dozen & Whether or Not You Should Go Organic]

1 green squash (zucchini)

1 yellow squash

1 onion

12 garlic cloves

1 pound thin asparagus

1 red pepper

1 green pepper

1 orange pepper

Seasonings: we used about 2 tablespoons total of the combined spices–paprika, garlic powder, onion powder, oregano, basil, and black pepper (if you have fresh basil this is heavenly with it!)

¼ cup extra virgin olive oil

 

Directions

  1. Simply clean and cut vegetables in your favorite way (size and shape doesn’t matter!)
  2. Spritz vegetables with olive oil in a bowl then season with desired amount of spices.
  3. Poke small holes in a large aluminum baking pan using a fork and place the veggies in the pan. (We used a vegetable grilling pan)
  4. Fire up the grill, put the pan with the veggies in them directly on the grill & cook for about 10-15 minutes (Depends on the grill and desired “crispiness.”) If you don’t have a grill, feel free to roast in the oven on 400F for 20 minutes – moving the veggies around every 5 minutes! Enjoy!

 

 

Nutritional information, per 1 serving (roughly 3/4 cup)

105 calories, 7g fat, 5.5mg sodium, 181mg potassium, 8g carbohydrates, 3g fiber, 2g protein

13.4% Vitamin A, 18.6 Vitamin C, 7.7% Folate, 10% Manganese

 

Sweet-Summertime Seasoned Grilled Vegetables
 
While you all know about our love affair with veggies, (and if not, please check out The Nutrition Twins’ Veggie Cure we know that we can’t expect that everyone will just eat ‘em raw, steamed (or any way!) for fun, the way we do J. So we continuously love to share our jazzed up, kid-approved, husband A-OK’d, “lip-smacking”, not-your-ordinary veggie recipes! So here is your scrumptious veggie recipe that can easily be paired with a protein like chicken or fish for a meal, or just snacked on for an afternoon boost! 🙂
Serves: 8
Ingredients
  • (We used organic squash and bell peppers since they rank among the veggies with more pesticide residues [See our post on The Dirty Dozen & Whether or Not You Should Go Organic]
  • 1 green squash (zucchini)
  • 1 yellow squash
  • 1 onion
  • 12 garlic cloves
  • 1 pound thin asparagus
  • 1 red pepper
  • 1 green pepper
  • 1 orange pepper
  • seasonings: we used paprika, garlic powder, onion powder, oregano, basil, and black pepper (if you have fresh basil this is heavenly with it!)
  • ¼ cup extra virgin olive oil
Instructions
  1. Simply clean and cut vegetables in your favorite way (size and shape doesn’t matter!)
  2. Spritz vegetables with olive oil in a bowl then season with desired amount of spices.
  3. Poke small holes in a large aluminum baking pan using a fork and place the veggies in the pan. (We used a vegetable grilling pan)
  4. Fire up the grill, put the pan with the veggies in them directly on the grill & cook for about 10-15 minutes (Depends on the grill and desired “crispiness.”) If you don’t have a grill, feel free to roast in the oven on 400F for 20 minutes – moving the veggies around every 5 minutes! Enjoy!
Nutrition Information
Serving size: 1 serving Calories: 105 calories Fat: 7 g Carbohydrates: 8 g Sodium: 5.5 mg Fiber: 3 g Protein: 2g

 

sweet_summertime_veggies_LOGOVeritcalgrilled

sweet_summertime_veggies_LOGO2Veritcalgrilled

Skinny, Easy Peas-y (Basic) Crepe

Ready for your new healthy and delish go-to breakfast? This recipe is packed with nutrients and flavor—(thanks whole grains for the extra nutrient and fiber boost) yet only a skinny 77 calories! Holy Crepe! Add that it’s super simple to make and can be used in a variety of ways – from breakfast with sweet crepes to lunch and dinner with savory crepes!! Give this Skinny Crepe a whirl, we promise you won’t regret it ☺

 

After you make the crepe– try any of these recipes for the filling!

Or to get inspiration for other crepe filling ideas– check out our Whole Grain Crepes

 

Skinny, Easy Peas-y (Basic) Crepe

crepes_with_strawberries

This recipe is super easy—just blend everything together, and you’re off to the races—aka, the skillet—for a quick minute! See directions below.

 

Skinny, Easy Peas-y (Basic) Crepe

Makes 8 Crepes

Kitchen Needs
Blender
Measuring cup(s)
Skillet
Stove top

Ingredients
1 cup whole wheat flour
½ cup skim milk
½ cup water
1 tsp granulated sugar
2 tsp vanilla extract
2 medium “cage-free” eggs

crepes_with_strawberries

Directions
Simply add your ingredients into a blender in the following order: milk, water, sugar, vanilla, and flour. In a small bowl, crack the eggs to ensure shells are not in your food!

Add the eggs to the blender and turn it on. Allow your ingredients to blend until a smooth consistency is reached. For best results, allow the mixture to sit in the refrigerator for 30-60 minutes.

When ready to cook crepes, allow the skillet to warm over medium heat. Measure ¼ cup and pour into the warmed skillet. After the crepe has slightly bubbled and has slightly started to come away from the pan (i.e.—it’s no longer stuck to the bottom of the pan), flip and let the other side cook for 20-30 seconds. Continue to process for 7 more crepes & enjoy!

 

Nutritional Information, per crepe
77.4 calories, 1.3g fat, 42.8mg cholesterol, 24.4mg sodium, 25.2mg potassium, 12g carbohydrates, 2g fiber, 1.3g sugar, 4g protein

 

 

Skinny, Easy Peas-y (Basic) Crepe
 
Kitchen Needs Blender Measuring cup(s) Skillet Stove top
Serves: 8
Ingredients
  • 1 cup whole wheat flour
  • ½ cup skim milk
  • ½ cup water
  • 1 tsp granulated sugar
  • 2 tsp vanilla extract
  • 2 medium “cage-free” eggs
Instructions
  1. Simply add your ingredients into a blender in the following order: milk, water, sugar, vanilla, and flour. In a small bowl, crack the eggs to ensure shells are not in your food!
  2. Add the eggs to the blender and turn it on. Allow your ingredients to blend until a smooth consistency is reached. For best results, allow the mixture to sit in the refrigerator for 30-60 minutes.
  3. When ready to cook crepes, allow the skillet to warm over medium heat. Measure ¼ cup and pour into the warmed skillet. After the crepe has slightly bubbled and has slightly started to come away from the pan (i.e.—it’s no longer stuck to the bottom of the pan), flip and let the other side cook for 20-30 seconds. Continue to process for 7 more crepes & enjoy!
Nutrition Information
Serving size: 1 Calories: 77.4 Fat: 1.3g Carbohydrates: 12g Sugar: 1.3g Sodium: 24.4mg Fiber: 2g Protein: 4g Cholesterol: 42.8mg

3 Foods for Better Workout Results

As seen on July 17th, 2013 on:

fitbie

written by The Nutrition Twins,

 

Fuel your body with three foods that can take your workouts to the next level by easing soreness, speeding muscle recovery, and boosting performance.

For: Quicker muscle recovery
Eat: Tomatoes
Aside from being totally delicious, tomatoes may deliver your muscles a little TLC. One study showed that athletes who drank tomato juice before and after exercising had faster muscle recovery than those who carb-loaded after each workout. Ideal for hydrating, tomatoes also pack water and potassium, which helps replenish the electrolytes you lose while sweating. Plus, their loads of antioxidants may hasten muscle recovery by reducing inflammation.

Try it:

  • A Caprese Sandy: Top a slice of hearty whole grain bread with two thick slices of tomato, a small piece of mozzarella, and fresh basil. Snack on the remaining tomato with basil.
  • Tomato smoothie: Blend 1/2 cup of ice, 1 cup grape tomatoes, 3/4 cup frozen strawberries, 6 ounces nonfat strawberry yogurt, and 3 medium size basil leaves until smooth.

For: Less muscle soreness
Eat: Tart cherries
Studies have revealed that tart-cherry juice can help athletes bounce back faster after tough workouts. The little ruby reds possess anti-inflammatory properties that seem to block the enzyme associated with muscle soreness.

Try it:

  • Add a 1/2 cup of tart cherries to nonfat vanilla yogurt
  • Blend 1/2 cup of tart cherry juice in a smoothie with a banana, 1/2 cup ice, and nonfat yogurt

For: Improved performance and delayed fatigue
Eat: Beets
Thanks to their high nitrate content, beets increase nitric acid in the body which improves blood flow. However, drinking beet juice one time before a workout may not help so much; research shows that nitrate supplements taken six days in a row gave the real performance boost. Recent research also suggests that the juice may be most effective for shorter, more intense workouts. (Related: 3 Ways to Eat Beets)

Try it:

  • A salad with several sliced, roasted beets
  • A beet drink: Juice 3 small beetroots (small ones tend to be sweeter), a celery stalk, 2 carrots, and lemon juice. (Don’t have a juicer? Try this beet powder)
  • Borscht (a beet soup from the Ukraine)

BONUS: The following recipe combines all three performance-boosting foods.

Performance-Enhancing Salad

Ingredients:

  • 2 cups arugula or mixed greens
  • 1 large beet, sliced (or 3 small beets)
  • 1 Persian cucumber, sliced
  • ½ cup grape tomatoes, sliced in half
  • 6 radishes, sliced
  • 2 tbsp tart cherries
  • 1 tbsp lemon juice
  • 2 large fresh basil leaves, chopped
  • Salt, to taste (optional)
  • Pepper, to taste
  • Olive oil, in spray bottle

Directions: Combine all ingredients except for the olive oil and mix well. Spritz with olive oil and mix thoroughly.

For more nutrition guidance and a ‘get healthy’ plan, please check out the “The Nutrition Twins Veggie Cure

Published on Fitbie on July 17, 2013

 

 

 
3 Foods for Better Workout Results
 
Performance-Enhancing Salad
Ingredients
  • 2 cups arugula or mixed greens
  • 1 large beet, sliced (or 3 small beets)
  • 1 Persian cucumber, sliced
  • ½ cup grape tomatoes, sliced in half
  • 6 radishes, sliced
  • 2 tbsp tart cherries
  • 1 tbsp lemon juice
  • 2 large fresh basil leaves, chopped
  • Salt, to taste (optional)
  • Pepper, to taste
  • Olive oil, in spray bottle
Instructions
  1. Combine all ingredients except for the olive oil and mix well. Spritz with olive oil and mix thoroughly.