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Quinoa Pizza Bites

Want the taste of pizza minus the guilt you feel after eating a slice? As we always say, we didn’t have to become registered dietitians to know how much everyone seems to love pizza—or to know how much so many weight-loss hopefuls feel guilty after eating it. Guilty is the last thing we want for anyone to feel—especially after eating a food that can be delicious and guilt-free!  After all, that’s why we created waist-line friendly pizza options like our Portobello Pesto Pizza, Portobello Pizza, Easy Veggie Pita Pizza and our Polenta Pizza just to name a few.  If you like those, then you’ll flip for our Quinoa Pizza Bites! This mouth-watering super-food version of bite-sized pizza is packed with fiber and protein that will keep you full but without all of the calories and fat in your typical slice! And it’s simple to make, give it a whirl!

 

Quinoa Pizza Bites

 

Quinoa Pizza Bites

Serves 4, Makes 12 muffins, 3 muffins per serving

 

Ingredients:

½ cup dry quinoa

1 cup low sodium vegetable broth

½ cup non-fat shredded mozzarella

1 cup of diced sweet onion

1 large egg

1 tsp garlic powder

0.5 tsp paprika

1tsp dried oregano

½ cup marinara sauce

 

Note: ½ cup dry quinoa makes about 2 cups cooked quinoa

 

Directions:

1.)  Preheat the oven to 400°F

2.)  Add vegetable broth and quinoa to a medium-sized pot and put on the stove.

3.)  Cover the pot and let liquid come to a boil. As soon as it comes to a boil, turn the heat down so that it is just at a simmer. Let the lid sit so that it is not fully covering the pan, to prevent the contents from boiling over.

4.)  Let simmer 10-15 minutes. (You’ll know the quinoa is cooked when it has absorbed all of the broth, looks clear, and is tender!) Turn the heat off, fluff with a fork and let it sit with the lid on for 5 minutes.

5.)  Add cooked quinoa, cheese, onion, egg, paprika, oregano, and garlic powder into a mixing bowl and stir the contents.

6.)  Spray a muffin tin with oil in a spray container to prevent sticking, and pour in the mixed ingredients. (The thinner the layer of quinoa mixture, the crispier the “pizza” will be!)

7.)  Bake for 10-15 minutes, or until golden brown. Allow bites to cool completely to mold their shape and then remove from muffin tins and serve

8.)  Dip quinoa pizza bite into the marinara sauce, and enjoy!

 

Nutrition Per Serving (3 mini muffins per serving) Calories 170, Total Fat 3g, Saturated Fat 1g, Cholesterol 55mg, Sodium 284mg, Carbs 25, Fiber 5g, Sugars 6g, Protein 10g

 

We suggest serving this as we always do, with a side of steamed veggies– you can dunk them in the marinara sauce too! You can have them as a snack, or have a few more bits and eat them as a meal!

 

Quinoa Pizza Bites
 
Prep time
Cook time
Total time
 
Serves: 4
Ingredients
  • 1 cup low sodium vegetable broth
  • ½ cup non-fat shredded mozzarella cheese
  • 1 large egg
  • 1 tsp garlic powder
  • 0.5 tsp paprika
  • 1tsp dried oregano
  • ½ cup marinara sauce
Instructions
  1. Preheat the oven to 400°F
  2. Add vegetable broth and quinoa to a medium-sized pot and put on the stove.
  3. Cover the pot and let liquid come to a boil. As soon as it comes to a boil, turn the heat down so that it is just at a simmer. Let the lid sit so that it is not fully covering the pan, to prevent the contents from boiling over.
  4. Let simmer 10-15 minutes. (You’ll know the quinoa is cooked when it has absorbed all of the broth, looks clear, and is tender!) Turn the heat off, fluff with a fork and let it sit with the lid on for 5 minutes.
  5. Add cooked quinoa, cheese, onion, egg, paprika, oregano, and garlic powder into a mixing bowl and stir the contents.
  6. Spray a muffin tin with oil in a spray container to prevent sticking, and pour in the mixed ingredients. (The thinner the layer of quinoa mixture, the crispier the “pizza” will be!)
  7. Bake for 10-15 minutes, or until golden brown. Allow bites to cool completely to mold their shape and then remove from muffin tins and serve
  8. Dip quinoa pizza bite into the marinara sauce, and enjoy!
Nutrition Information
Serving size: 4 Calories: 170 Fat: 3g Saturated fat: 1g Unsaturated fat: 1 Trans fat: 0g Carbohydrates: 25g Sugar: 6g Sodium: 284mg Fiber: 5g Protein: 10g Cholesterol: 55mg

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

 

 

 

 

 

 

Yogurt Banana Oat Muffin

This heart healthy recipe makes a great pre- or post-cardio workout snack, or a fab breakfast on-the-go with a nonfat Greek Yogurt, hard-boiled egg or string cheese!

Banana_yogurt_oat_muffin

They are a great healthy comfort food too!  And if you love comfort food, but hate the calories and what it does to your waistline this recipe is for you!  Here are a few more lightened-up comfort food recipes to try:

Creamy Cauliflower Mac ‘n Cheese

Skinny Mash

Skinny Mac and Cheese

Spaghetti Squash with Tomato Sauce and Parmesan Cheese

 

Yogurt Banana Oat Muffin

Serves 8

 

Ingredients

2/3 cup rolled oats

1/4 cup plain, non fat yogurt

1/4 cup 1% milk

3/4 cup whole wheat pastry flour

1/4 cup light brown sugar

1/8 teaspoon salt

1/2 teaspoon cinnamon

1/4 teaspoon nutmeg

1/2 teaspoon baking soda

1 teaspoon baking powder

1 large, ripened & mashed banana

2-1/2 tbsp canola oil

1 beaten egg

5 tablespoon unsweetened carob chips (or chocolate chips)

Cooking Spray

 

Directions

  1. Preheat your oven to 410F and spray a muffin tin.
  2. Mix the rolled oats and yogurt together; add the milk and let the mixture sit for 10-12 minutes.
  3. In a medium bowl, gently mix the flour, sugar, salt, cinnamon, nutmeg, baking soda and baking powder until evenly combined.
  4. In a large bowl, mash the bananas then wisk in the egg and oil. Using a spatula, mix in the oat-yogurt-milk mixture until combined. Gradually add the flour mixture until combined – do not overmix!! If desired, add the carob chips (you could also use chocolate chips, nuts or dried fruit!). Fill the muffin cup about 2/3 of the way full and bake for about 14-16 minutes, or until a toothpick comes out clean! Enjoy!

 

Nutritional Information, per serving (recipe makes 8 servings)

185 calories, 7g fat, 1.5g saturated fat, 23mg cholesterol, 176mg sodium, 27g carbohydrates, 3g fiber, 3.5g protein

 

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.

 

Yogurt Banana Oat Muffin
 
Yogurt Banana Oat Muffin Serves 8
Serves: 8
Ingredients
  • ⅔ cup rolled oats
  • ¼ cup plain, non fat yogurt
  • ¼ cup 1% milk
  • ¾ cup whole wheat pastry flour
  • ¼ cup light brown sugar
  • ⅛ teaspoon salt
  • ½ teaspoon cinnamon
  • ¼ teaspoon nutmeg
  • ½ teaspoon baking soda
  • 1 teaspoon baking powder
  • 1 large, ripened & mashed banana
  • 2-1/2 tbsp canola oil
  • 1 beaten egg
  • 5 tablespoon unsweetened carob chips (or chocolate chips)
  • Cooking Spray
Instructions
  1. Preheat your oven to 410F and spray a muffin tin.
  2. Mix the rolled oats and yogurt together; add the milk and let the mixture sit for 10-12 minutes.
  3. In a medium bowl, gently mix the flour, sugar, salt, cinnamon, nutmeg, baking soda and baking powder until evenly combined.
  4. In a large bowl, mash the bananas then wisk in the egg and oil. Using a spatula, mix in the oat-yogurt-milk mixture until combined. Gradually add the flour mixture until combined – do not overmix!! If desired, add the carob chips (you could also use chocolate chips, nuts or dried fruit!). Fill the muffin cup about ⅔ of the way full and bake for about 14-16 minutes, or until a toothpick comes out clean! Enjoy!
Nutrition Information
Calories: 185 Fat: 7g Saturated fat: 1.5g Carbohydrates: 27g Sodium: 176mg Fiber: 3g Protein: 3.5g Cholesterol: 23mg

Egg-cellent Omelet

As authors of The Nutrition Twins’ Veggie Cure, our clients always ask us how they can effortlessly get more veggies in their lives. We tell them one of the most surprising, but easiest times to get veggies is at breakfast. Toss veggies in your omelets, scrambled eggs, etc. and you are golden! After all, why not spice up your breakfast with nutrients! Check out our omelet recipe—it’s veggie-packed and delicious!

 

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Egg-cellent Omelet

Serves 1

 

Ingredients

1 medium whole egg (We use Eggland’s Best because they have 25% less saturated fat, twice the omegas and 4 times the vitamin D compared to other eggs)

3 TBSP liquid egg whites (again, we use EB)

1 TBSP corn

1 TBSP sliced beets

1/4 cup sliced carrots

1/4 cup diced zucchini

1 TBSP chick peas

1 tsp dried basil

 

Optional:

1 TBSP fresh hummus

1 Joseph’s whole grain tortilla, or another whole grain tortilla with roughly 70 calories

 

 

Directions

In a small bowl, whisk the whole egg and egg whites. Stir in the corn, beets, carrots, zucchini, chick peas and basil.

In a heated non-stick skillet, or a non-stick skillet that’s lightly spritzed with your favorite cooking oil in a spray jar, pour the egg mixture into the pan and cook for about 4 minutes, or until eggs are cooked through. Flip the omelet and allow the other side to cook for two minutes.

Optional: Toast tortilla and spread hummus on warm tortilla!

 

Nutritional Information, per serving

138 calories, 5g fat, 164mg cholesterol, 206mg sodium, 351mg potassium 10g carbohydrate, 3g fiber, 12g protein and 90% of Vitamin A daily requirements!

 

With optional hummus and tortilla:

231 calories, 8g fat, 164mg cholesterol, 383mg sodium, 24g carbohydrate, 10g fiber, 21g protein with 90% Vitamin A daily requirements!

 

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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.

 

The Nutrition Twins’ work with Eggland’s Best to help people eat nutritious foods.

 

Egg-cellent Omelet
 
Author:
Serves: 1
Ingredients
  • 1 medium whole egg (We use Eggland’s Best because they have 25% less saturated fat, twice the omegas and 4 times the vitamin D compared to other eggs)
  • 3 TBSP liquid egg whites (again, we use EB)
  • 1 TBSP corn
  • 1 TBSP sliced beets
  • ¼ cup sliced carrots
  • ¼ cup diced zucchini
  • 1 TBSP chick peas
  • 1 tsp dried basil
  • Optional:
  • 1 TBSP fresh hummus
  • 1 Joseph’s whole grain tortilla, or another whole grain tortilla with roughly 70 calories
Instructions
  1. In a small bowl, whisk the whole egg and egg whites. Stir in the corn, beets, carrots, zucchini, chick peas and basil.
  2. In a heated non-stick skillet, or a non-stick skillet that’s lightly spritzed with your favorite cooking oil in a spray jar, pour the egg mixture into the pan and cook for about 4 minutes, or until eggs are cooked through. Flip the omelet and allow the other side to cook for two minutes.
  3. Optional: Toast tortilla and spread hummus on warm tortilla!
Nutrition Information
Serving size: 1 Calories: 138 Fat: 5g Carbohydrates: 10g Sodium: 206mg Fiber: 3g Protein: 12g Cholesterol: 164mg

Easy Fruit Crepes

Hello summer, hello delish Fruit Crepes and hello beach body! Yes, you can have it all! Woohoo! Although delicious, traditional crepes are filled with fat and white flour – and really leave you feeling just like plain “yuck”! Our new recipe is low in calories, low in fat, a cinch to prepare, high in flavor—and a great source of satisfying protein, too boot! Give these babies a whirl!

 

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Easy Fruit Crepes

Serves 1

Ingredients

1 whole grain crepe 

¼ cup 1% milk fat cottage cheese

¼ cup fresh blueberries

½ cup fresh strawberries

 Directions

  1. Simply make the crepe as directed here- (Whole Grain Crepe Recipe)
  2. Spread the cottage cheese around the center of the crepe (as shown in the photo).
  3. Sprinkle with fresh blueberries and strawberries!
  4. Roll up, insert a toothpick to maintain shape and put a strawberry half on the toothpick. Voila!

Nutritional information, per 1 crepe

132 calories, 3g fat, 28mg cholesterol, 250mg sodium, 216 mg potassium, 18 g carbohydrates, 3.3g fiber, 10g sugar, 10g protein

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.

Easy Fruit Crepes
 
Author:
Serves: 1
Ingredients
  • 1 whole grain crepe
  • ¼ cup 1% milk fat cottage cheese
  • ¼ cup fresh blueberries
  • ½ cup fresh strawberries
Instructions
  1. Simply make the crepe as directed here- (Whole Grain Crepe Recipe)
  2. Spread the cottage cheese around the center of the crepe (as shown in the photo).
  3. Sprinkle with fresh blueberries and strawberries!
  4. Roll up, insert a toothpick to maintain shape and put a strawberry half on the toothpick. Voila!
Nutrition Information
Serving size: 1 crepe Calories: 132 Fat: 3 g Carbohydrates: 18 g Sugar: 10 g Sodium: 250 mg Fiber: 3 g Protein: 10 g Cholesterol: 28 mg

 

 

Cool Pesto-Drizzled Butternut Squash Soup

Who doesn’t love a good ‘ole bowl of soup every now and then? After all, soup makes a great, no-fuss meal! This one is delicious and it isn’t packed with calories or fat—and it works well in the winter or summer. We love the wonderful flavor and aroma and that it’s made with just three simple ingredients!

Butternut Squash soup Yogurt dollop Pesto Swirl

Ingredients, per 1 serving

1 cup Pacific Natural Foods: Organic Light Sodium Creamy Butternut Squash Soup

1.5 TSP pesto sauce

4 ounces plain nonfat Greek yogurt, for garnish

Directions

Simply microwave the soup for two minutes, or until desired temperature is reached. (If you would like, you could eat this cold: simply pour the soup into a bowl and allow to chill in the refrigerator.) Decorate the soup by drizzling the pesto sauce on top and topping with a dollop of yogurt. Enjoy!!

Nutritional information, per 1 cup serving

186 calories, 5g fat, 7mg cholesterol, 405mg sodium, 23g carbohydrates, 3g fiber, 9 g sugar, 14g protein

51% Vitamin A

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.

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Cool Pesto-Drizzled Butternut Squash Soup
 
Author:
Ingredients
  • 1 cup Pacific Natural Foods: Organic Light Sodium Creamy Butternut Squash Soup
  • 1.5 TSP pesto sauce
  • 4 ounces plain nonfat Greek yogurt, for garnish
Instructions
  1. Simply microwave the soup for two minutes, or until desired temperature is reached. (If you would like, you could eat this cold: simply pour the soup into a bowl and allow to chill in the refrigerator.) Decorate the soup by drizzling the pesto sauce on top and topping with a dollop of yogurt. Enjoy!!
Nutrition Information
Calories: 186 Fat: 5g Carbohydrates: 23g Sugar: 9g Sodium: 405mg Fiber: 3g Protein: 14g Cholesterol: 7mg

Copycat Ramen Noodles – Vegan Japanese Noodles with Veggies

We remember our college days and learning in Nutrition 101 that Ramen Noodles were terrible for you. We actually didn’t grow up eating them and wondered what could be so bad about noodles. After all, they seemed to be a super- hot commodity around the college dorms and easy on the wallet. But Ramen noodles are loaded with sodium and unhealthy ingredients and a far cry from the noodles our mom served us every Tuesday night before she and our dad would head out to their respective sport night.

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So in honor of the healthy meals our mom served us as well as the Ramen noodles that we met in college (and luckily never had more than a one night stint with), we’ve created a healthy twist on the Japanese noodle combo for under 75 calories and with 6g fiber to boot! So let’s hear it for this healthy recipe with a noodle you can canoodle!

 

(Thanks for letting us know you love our other healthy noodle recipes– like our Creamy Guiltless Tomato Rigatoni and  our Avocado and Olive Pasta –that truly makes our day! 🙂 :))

 

Copycat Ramen Noodles – Vegan Japanese Noodles with Veggies

Serves 1

 

Ingredients:

1 packet of Tofu Shirataki Noodles

1/4 cup sliced carrots

1/2cup mixed lettuce

1/4 cup chopped yellow bell pepper

1 tsp dried basil flakes

Olive Oil Spray

 

* If you’ve never seen Shirataki noodles before, you’ve likely passed them in the market and just not noticed them.

Directions

  1. Prepare noodles as directed on package (rinse thoroughly and microwave for 1 minute)
  2. Lightly coat a small skillet with olive oil then heat on medium heat. Add noodles to the skillet and cook for three minutes, stirring occasionally. Add carrots and peppers. Stir and cook for an additional minute. Add lettuce, quickly mix and remove.
  3. Pour mixture into bowl. Sprinkle basil on top & enjoy!

* Also, you can experiment with some low-sodium soy sauce and any spice combo you like! We also love a splash of a peanut sauce in it with the low-sodium soy sauce or we often go for ginger, which is simply delish!  Another favorite of ours?  Grated ginger, grated garlic and a little low-sodium soy sauce or vegetable broth!

 

Nutritional Information, per person

71 calories, 1.2g fat, 0mg cholesterol, 54mg sodium, 293mg potassium, 13g carbohydrates, 6g fiber, 1.4g sugar, 3.3g protein

Added bonus!!: 89% Vitamin A, 28% calcium

 

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

Copycat Ramen Noodles - Vegan Japanese Noodles with Veggies
 
Author:
Serves: 1
Ingredients
  • Ingredients:
  • 1 packet of Tofu Shirataki Noodles
  • ¼ cup sliced carrots
  • ½cup mixed lettuce
  • ¼ cup chopped yellow bell pepper
  • 1 tsp dried basil flakes
  • Olive Oil Spray
  • * If you've never seen Shirataki noodles before, you've likely passed them in the market and just not noticed them.
Instructions
  1. Directions
  2. Prepare noodles as directed on package (rinse thoroughly and microwave for 1 minute)
  3. Lightly coat a small skillet with olive oil then heat on medium heat. Add noodles to the skillet and cook for three minutes, stirring occasionally. Add carrots and peppers. Stir and cook for an additional minute. Add lettuce, quickly mix and remove.
  4. Pour mixture into bowl. Sprinkle basil on top & enjoy!
  5. * Also, you can experiment with some low-sodium soy sauce and any spice combo you like! We also love a splash of a peanut sauce in it with the low-sodium soy sauce or we often go for ginger, which is simply delish! Another favorite of ours? Grated ginger, grated garlic and a little low-sodium soy sauce or vegetable broth!
Nutrition Information
Calories: 71 Fat: 1 g Carbohydrates: 13 g Sodium: 54 mg Fiber: 6 g Protein: 3.5 g