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Parmesan Eggs in a Bell Pepper Ring & A Chance to Win $5,000 from Eggland’s Best

We’re creatures of habit in every sense of the word.  We’d be happy as clams eating our favorite foods every day of the week.  However, the registered dietitians in us know that in order to benefit health the most, it’s important to vary the diet (and the foodies in us are thankful for this too!) to get the most nutrients.  Despite this, we can’t resist but to eat a couple of foods that we love so much every day.  For example, Tammy is so obsessed with bell peppers that she preps them every night so she can have them ready-to-go the next day—and she even carries bags of them with her when she travels (yep, she’s one sick bird 😉 ).  And then there are eggs, sardines, yogurt and apples, that between the two of us, we eat them daily–and any excuse to marry any combination of these foods, count us in!  So with our latest easy-to-make egg breakfast/ brunch/ lunch creation, which we whipped up in honor of the latest awesome contest from Eggland’s Best, we couldn’t help but include our pepper bestie alongside another nutrient-packed fave of ours, Eggland’s Best eggs.

So before we get to all of the health benefits you’ll find in this recipe, we first want to share with you a way that you can win $5,000 (you’re welcome! 🙂 ).  Yes, Eggland’s Best is at it again, they’ve created yet another fun contest (one of the many reasons why we love being paid spokespeople for them– they’re always doing the coolest things aside from having a nutritional superior egg!).

Here are the deets:

Eggland’s Best (EB) is searching for the most passionate EB fan, who also happens to have an eye for taking beautiful photos of their delicious & healthy Eggland’s Best dishes!  EB is tapping into the “foodtography” trend and inviting fans to submit their best original “foodie” photos by April 12, 2017 for a chance to win $5,000 and a year’s supply of EB eggs!

To enter, EB fans can visit egglandsbest.com/foodtography and submit two mouthwatering photos of their favorite EB dishes.  All dishes must include at least two whole Eggland’s Best eggs and can be entered into one of four categories: breakfast/brunch, appetizer, main course, or dessert.  Fans may enter once in each of the categories. 

Each semi-finalist will be awarded $1,000 and a year supply of EB eggs, and the Grand Prize winner will receive $5,000 and a year supply of EB eggs!

Is that you we see with a gorgeous photo of your delicious EB dish and a newly heavy wallet?! 🙂

 

 

Check out this recipe we whipped up in honor of Eggland’s Best super fun contest–and all of it’s health benefits!

This take on  “eggs in a basket” is one of our faves because it adds a variety of colors to our plate and a punch of flavor. If you’ve read our other blogs, it’s not a shocker that we’re gonna try to pack in veggies where we can, so this is no exception!

Here are a few of the stars of the dish:

Bell peppers pack a punch in the vitamin C department, so hello supple skin (vitamin C is needed for collagen formation) and boosted immunity.  They also are rich in phytonutrients that help to mop up free radicals and prevent them from harming the body.

Eggs are rich in protein and are great for your eyes, thanks to their lutein and zeaxanthin, which help to protect the retina.  We used Eggland’s Best eggs because they have 38% more lutein than ordinary eggs– as well as double the omegas and 5 times more vitamin D.  Plus, we love the company and work with them :).

This simple dish takes just a few moments to whip up and can even be prepped ahead of time by chopping the kale and bell pepper rings and keeping them in the fridge so you can just grab on busy days!

 

 

 

Parmesan Eggs in a Bell Pepper Ring

Serves 1

Ingredients

2 eggs (we use Eggland’s Best because they have 25% less saturated fat compared to ordinary eggs)

1 bell pepper (red, yellow, or orange)

1 tbsp. Parmesan cheese, we used shaved

1 green onion (green part only)

1 slice whole grain bread

Olive oil (in a spray bottle; spritzed)

1 cup shredded kale

Salt  to taste

Pepper to taste

Direction

  1. Slice the bell pepper to make ½” rings or larger. The larger the better because there’s less of a chance the egg will run over (if it runs over, no biggie—it’s just as delicious!)
  2. Spritz a little olive oil in your skillet and place one of the bell pepper rings in the pan for a minute.
  1. Crack the two eggs into the center of the bell pepper ring. Lightly sprinkle with salt and pepper, to your taste.
  1. Cook the eggs and bell pepper ring on one side until the eggs begin to firm up.
  1. How you proceed is up to how you like your eggs: If you like your eggs over easy/medium or fried, gently flip the egg and bell pepper ring and continue to cook until the egg is to your liking.
  1. Once you remove the bell pepper and egg, toast your bread. While it’s toasting, toss your kale into your already warmed pan with a spritz of olive oil, some salt and pepper to taste, and sauté.
  1. Place eggs and bell pepper on top of toast, sprinkle with shaved parmesan cheese & green onion.
  2. Serve with a side of sautéed kale.

Nutrition Facts Per Serving:  302 Calories; 20 g carbs; 16 g fat; 5 g saturated fat; 20 g protein; 310 mg sodium; 5 g fiber

The Nutrition Twins are spokespeople for Eggland’s Best.

Looking for more healthy recipes?  Please feel free to search this site!  Here are a few to try:

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Parmesan Eggs in a Bell Pepper Ring & A Chance to Win $5,000 from Eggland's Best
 
Nutrition Facts Per Serving: 302 Calories; 20 g carbs; 16 g fat; 5 g saturated fat; 20 g protein; 310 mg sodium; 5 g fiber
Author:
Serves: 1
Ingredients
  • 2 eggs (we use
  • Eggland’s Best because they have 25% less saturated fat compared to ordinary eggs)
  • 1 bell pepper (red, yellow, or orange)
  • 1 tbsp. Parmesan cheese, we used shaved
  • 1 green onion (green part only)
  • 1 slice whole grain bread
  • Olive oil (in a spray bottle; spritzed)
  • 1 cup shredded kale
  • Salt to taste
  • Pepper to taste
Instructions
  1. Slice the bell pepper to make ½” rings or larger. The larger the better because there’s less of a chance the egg will run over (if it runs over, no biggie—it’s just as delicious!)
  2. Spritz a little olive oil in your skillet and place one of the bell pepper rings in the pan for a minute.
  3. Crack the two eggs into the center of the bell pepper ring. Lightly sprinkle with salt and pepper, to your taste.
  4. Cook the eggs and bell pepper ring on one side until the eggs begin to firm up.
  5. How you proceed is up to how you like your eggs: If you like your eggs over easy/medium or fried, gently flip the egg and bell pepper ring and continue to cook until the egg is to your liking.
  6. Once you remove the bell pepper and egg, toast your bread. While it’s toasting, toss your kale into your already warmed pan with a spritz of olive oil, some salt and pepper to taste, and sauté.
  7. Place eggs and bell pepper on top of toast, sprinkle with shaved parmesan cheese & green onion.
  8. Serve with a side of sautéed kale.

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Easy Berry Stuffed Egg Crepes

Yes, we admit, even though we’ve been registered dietitians and personal trainers for 15 years and we now know when a nutrition craze deserves the attention,  as teenagers, we fell prey to one of the biggest nutrition “crazes”.   The fat-free trend had us gobbling up fat-free Entenmann’s desserts because we thought fat-free must equal good.  Oy! Thank gosh that’s a thing of the past as we now eat healthy fat-packed avocados like nobody’s business 🙂 …

However, with all of the changes we’ve seen in the nutrition world, one thing that hasn’t changed is that people are constantly looking for a healthy, easy-to-make, satisfying, energy-boosting breakfast that won’t pack on the pounds.  We’ve found that many of the best breakfasts that do just that include eggs.  Eggs are truly one of the easiest, most delicious and nutritious ways to start the morning.  So in honor of eggs, particularly Eggland’s Best eggs and this month being Breast Cancer Awareness month, we whipped up this new recipe. Throughout this entire Breast Cancer Awareness Month, Eggland’s Best, a.k.a. EB (who we are proud spokespeople for!), continues its’ commitment in the fight against breast cancer by helping Susan G. Komen fund critical research, education and raising awareness through its pink EB “stamped” eggs.

This is quite suiting given that EB not only has eggs that are super delicious, their hens are also fed an all-vegetarian feed that causes the eggs to be higher in nutrients that aid in cancer prevention than other eggs (see below)  And this flurry of goodness was the inspiration for our Easy Berry Stuffed Egg Crepes!  Once you try these pups, they’ll be a household regular! 🙂

eb_pink_stamp

Get your forks ready and join us! And in case you’re looking for other cancer-fighting breakfasts that also support these initiatives, here you go!

Tomato, Egg, Spinach & Feta Never Tasted Beta’ Wrap

Sunny Side Eggs on a Portobello “Bagel”

Skinny Breakfast Pizza

Basil Pesto Vegetable Omelet

Mexican Eggs in a Mug

Skinny Eggs Benedict

The Most Satisfying Weight Loss Breakfast

Mini Frittata Muffins

Here’s why this easy, delicious nutrient-packed breakfast helps to fight breast cancer:

The Eggs:

Eggland’s Best eggs are a great way to get that extra boost, because compared to ordinary eggs they are fed a proprietary vegetarian hen feed and have these cancer fighting bonuses:

  • 5X more vitamin D (vitamin D influences virtually every cell in the body and is one of nature’s most potent cancer fighters)
  • Double the omega-3s (help to fight inflammation and support brain and heart health)
  • 10X more vitamin E (protects against cancer, help cells in your body function optimally)
  • 25% less saturated fat (
    diets lower in saturated fat help to minimize risk of breast cancer)

berry_stuffed_crepe_removeberry_stuffed_eggs_honey_cropped1-_logoThe berries:  All of these sweet, yumsters pack in cancer-protection with the phytonutrients

  • All berries (especially strawberries and raspberries), are great sources of ellagic acid, a phytochemical that seems to prevent skin, bladder, lung, esophagus and breast cancer. It appears that ellagic acid has several cancer-fighting actions– it acts as an antioxidant, it helps to deactivate carcinogens in the body and it helps to stall the reproduction of cancer cells.
  • Strawberries also contain flavonoids, which help to neutralize harmful cancer-causing toxins.
  • Blueberries have anthocyanins, which many scientists believe are among the most potent antioxidants yet discovered.

berry_stuffed_eggs_honey3_cropped-_logoEasy Berry Stuffed Egg Crepes

This satisfying breakfast will aid your weight loss efforts as it’s filling, nutrient-packed and has only 225 calories with 20 satisfying grams of protein and can be made in under two minutes!

Serves 1

Ingredients:

2 Eggland’s Best eggs (We use Eggland’s Best eggs because they have 25% less saturated fat than other eggs)

1 cup mixed berries (blackberries, blueberries, strawberries)

1 ounce fat free feta (we used Trader Joe’s)

Directions:

  1. To make crepes, use a microwave safe bowl with a wider base. Crack one egg in the bowl and stir it so that it’s mixed thoroughly.  Season with spices of choice.  Microwave for 45 seconds and allow to set for a minute.  Remove bowl from microwave and carefully use a spoon or spatula to remove the “crepe” from the bowl and place on a plate.
  2. Repeat step one with the second egg.
  3. Place half the berries down the center of each crepe. Add feta and roll the crepe. Enjoy!

 

Nutrition Facts per serving (entire recipe): 225 calories, 18 g carbohydrate, 20 g protein, 9 g fat, 2 g saturated fat, 4 g fiber, 396 mg sodium

berry_stuffed_egg_crepes_collage1

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

Easy Berry Stuffed Egg Crepes
 
Cook time
Total time
 
Author:
Serves: 1
Ingredients
  • Serves 1
  • Ingredients:
  • 2 Eggland’s Best eggs
  • 1 cup mixed berries (blackberries, blueberries, strawberries)
  • 1 ounce fat free feta (we used Trader Joe’s)
Instructions
  1. To make crepes, use a microwave safe bowl with a wider base. Crack one egg in the bowl and stir it so that it’s mixed thoroughly. Season with spices of choice. Microwave for 45 seconds and allow to set for a minute. Remove bowl from microwave and carefully use a spoon or spatula to remove the “crepe” from the bowl and place on a plate.
  2. Repeat step one with the second egg.
  3. Place half the berries down the center of each crepe. Add feta and roll the crepe. Enjoy!
Nutrition Information
Calories: 225 Calories

Alphabet Pesto Veggie Omelet–with vitamins from A to Zinc

One thing that amuses us the most is seeing how stunned people are to learn that as registered dietitians nutritionists and personal trainers, we’re gals who love great tasting food. It’s as if people assume that simply because we help people to lead healthier lifestyles, including eating nutritious food and green veggies, that we must adore eating cardboard and that our idea of a party is indulging in rice cakes! Ha! Not exactly! In fact, for these twins, that couldn’t be further from the truth! And for the record, we’ve never been much fans of plain rice cakes and probably ate them all of the one time we tried them! 😉

So when people find out how much we appreciate delish food, they’re always curious to know what kind of eating plan we follow. We focus on eating wholesome food and making flavor the queen and we’re always trying to squeeze the most nutrients into our meals.  So now you understand why when we whipped up this omelet that contains all the important nutrients form A-Z, we certainly couldn’t keep it to ourselves! This omelet is a perfect example of how we like to eat—a flavorful burst that just happens to include all vitamins and minerals all the way from A to Zinc.Pesto_Veggie_Omelet_6_cropAlphabet Pesto Veggie Omelet | Nutrition Twins

Well, first, brace yourself and check out the taste bud extravaganza from the combo of flavors bursting from this breakfast omelet.

  • LLA (aka Lyssie’s Love Affair) with each basil, kale, lemon juice, and nutritional yeast already sent her taste buds to heaven and adding chives, and Brazil nuts bring everything together to make a zesty and refreshing pesto that really makes this omelet something special.

Alphabet Pesto Veggie Omelet | Nutrition Twins

  • The pesto pairs sweet potatoes and TLC (aka Tammy’s Love of Choice)- brightly colored sweet bell peppers and tomato to take the flavor one step further.

Alphabet Pesto Veggie Omelet | Nutrition Twins

Clearly, if you’re looking for a healthy breakfast that’s sure to impress, this is it!

Pesto_Veg_Omelet_collage_writing

Check out the rock star ingredients and how you’ll get your nutrients from A to Zinc:

Here is the breakdown:

  • Vitamin A (Hello good vision, healthy bones, tissues & skin): sweet potatoes, kale
  • The B Vitamins (B1, B2, B6, B12) (hello energy! These help your body make energy from the food you eat): eggs, sweet potatoes, kale, bell peppers, nutritional yeast
  • Biotin (Top ‘o the mornin’ to you energy! It helps to make energy from your food and helps your hair and nails grow): eggs
  • Vitamin C (Hola strong immune system! Plus, it’s needed for protein metabolism and iron absorption): sweet potatoes, kale basil, tomatoes, bell peppers
  • Calcium (Welcome, strong bones, and muscle contractions &relaxation): kale
  • Copper (Needed for iron metabolism and to make red blood cells!): kale, basil, nutritional yeast
  • Chromium (Hello blood sugar regulation and “well—working” insulin, this helps kiss diabetes goodbye!): nutritional yeast
  • Vitamin D (Rock it, strong teeth and bones, goodbye disease): eggs (we used Eggland’s Best eggs because they have 5 times the vitamin D compared to ordinary eggs.
  • Vitamin E (We love this powerful antioxidant that protects sells against damage and disease): sweet potatoes, bell peppers, Brazil nuts and eggs (we used Eggland’s Best because they have 10 times more vitamin E compared to ordinary eggs).
  • Folic Acid/Folate (Bonjour healthy babies! Plays a major role in cell creation and preventing birth defects; may reduce risk of cancer & heart disease): tomatoes, kale, bell peppers, nutritional yeast
  • Iodine (Slow thyroid from lack of iodine? Not you! thyroid hormone; helps with nerve & muscle function): eggs
  • Vitamin K (Superstar for blood clotting; prevents hip fractures too!) tomatoes, kale, bell peppers, basil
  • Magnesium (Bring on this massage–helps chemical reactions in the body; promotes relaxation, strong bones & teeth and muscle contraction, blood clotting, and regulation of blood pressure): nutritional yeast
  • Manganese (Superstar in forming bones; metabolizing amino acids, carbohydrates and cholesterol): kale, basil, nutritional yeast
  • Niacin (Buh bye nap time, hello energy! Turns food into energy, essential for healthy skin, blood cells, brain, and nervous system): nutritional yeast
  • Omega-3s (Heart health, eye and brain health are it’s claim to health fame). We used Eggland’s Best eggs because they have double the omegas compared to other eggs.
  • Phosphorus (Part of DNA! Hello healthy bones and teeth; helps convert food into energy): eggs
  • Potassium (Muscle cramps from exercise? Not you! Potassium steadies heartbeat and nerve impulses. Needed for muscle contractions and fluid balance):sweet potatoes, tomatoes, bell peppers
  • Selenium (We love this superstar antioxidant that protects the body from harm and helps regulate thyroid hormone): eggs, Brazil nuts
  • Zinc (As fresh as a baby’s rear, thanks zinc for new cells, healthy immune system, taste, smell, and wound healing 🙂 ): eggs, nutritional yeast

All that goodness in one….

Alphabet Pesto Veggie Omelet | Nutrition TwinsPesto Veggie Omelet

We love eating this omelet with a small side of oatmeal (one-half cup), fresh fruit, or whole-wheat toast. It’s the perfect thing to serve on a relaxing weekend morning, so you can really sit back and enjoy it!

Serves 2

Ingredients:

  • ½ cup basil leaves, gently washed and patted dry
  • ½ cup kale, cleaned and destemmed
  • 2 brazil nuts
  • 2 tsp nutritional yeast*
  • 2 tsp chives
  • 2 tsp lemon juice
  • ½ tsp salt, divided
  • Olive oil in a spray container
  • ½ cup sweet potatoes, chopped into small pieces
  • ¼ cup of cherry tomatoes, quartered
  • ¼ cup bell pepper, chopped
  • 4 eggs (We use Eggland’s Best because they have 25% less saturated fat compared to other eggs—plus the extra nutrients mentioned above!).

Directions:

  1. For pesto: In a food processor (or blender**)add basil, kale, Brazil nuts, nutritional yeast, chives, lemon juice, and ⅛ tsp of salt. Pulse the ingredients until evenly ground. With the machine running, slowly add 1-2 tsp of water into the center and blend until smooth. Makes just enough for this recipe. **Note: If you don’t have a food processor, use a blender. You may need to add a a .drop or two of water or more and stop occasionally to push the contents off the side of the blender and remix.
  2. Spritz olive oil to lightly cover an 8 inch pan and heat over medium heat. Once hot, add the sweet potatoes and sprinkle with a pinch of salt (about ⅛ tsp). Allow to cook for about 10 minutes, stirring occasionally. The potatoes should be browned and slightly softened.
  3. Meanwhile, as the veggies are cooking, whisk the 4 eggs plus a splash of water and ⅛ tsp salt briskly for about 30 seconds in a bowl.
  4. Once the potatoes are browned, add the cherry tomatoes and bell pepper with another pinch of salt (about ⅛ tsp) to the sweet potato and allow to cook for about 5 more minutes, or until the vegetables are soft. Set aside in a bowl.
  5. After removing veggies, reduce the heat to medium low and spritz the pan with the olive oil. Pour the eggs into the pan and swirl around to evenly distribute. Allow the eggs to cook slowly for about 2 minutes without stirring until the edges start to dry and the bottom starts to set.
  6. Once the omelet starts to set, gently lift up the edges with a spatula and tilt the pan towards that side to help some of the uncooked runny egg go to the bottom. Cover the pan and slightly reduce the heat. Allow to cook about 2-4 minutes until the top is shiny, but no longer runny. Dollop the pesto on one half then sprinkle the same half with the sweet potatoes, tomatoes, bell pepper.
  7. Loosen the edges of the side without any topping and carefully fold it over to cover the toppings. Because of the oil, this should be very easy.
  8. Allow to cook 1 more minute, slice in half and serve immediately.
  9. To round out the meal, serve with a small bowl of fresh fruit, a half cup of cooked oatmeal, or whole-wheat toast.
Notes
* Nutritional yeast (not to be confused with Brewer’s yeast) is deactivated yeast. It has a nutty/cheesy flavor so it makes as a great condiment to be sprinkled on food, and a perfect non-dairy cheese replacement.. It’s packed with B vitamins and other nutrients.
Nutrition Facts per serving (half entire omelet): 210 Calories, Fat: 12 g Carbohydrates: 11 g Sugar: 3 g  Sodium: 444 mg  Fiber: 3 g  Protein: 15 g   Cholesterol: 370 mg

Alphabet Pesto Veggie Omelet--with vitamins from A to Zinc
 
Prep time
Cook time
Total time
 
Author:
Recipe type: breakfast, brunch
Cuisine: gluten free, eggs, vitamins, nutrient-rich
Serves: 2 servings
Ingredients
  • ½ cup basil leaves, gently washed and patted dry
  • ½ cup kale, cleaned and destemmed
  • 2 brazil nuts
  • 2 tsp nutritional yeast*
  • 2 tsp chives
  • 2 tsp lemon juice
  • ½ tsp salt, divided
  • Olive oil in a spray container
  • ½ cup sweet potatoes, chopped into small pieces
  • ¼ cup of cherry tomatoes, quartered
  • ¼ cup bell pepper, chopped
  • 4 eggs (We use Eggland’s Best because they have 25% less saturated fat compared to other eggs—plus the extra nutrients mentioned above!).
Instructions
  1. For pesto: In a food processor (or blender**)add basil, kale, Brazil nuts, nutritional yeast, chives, lemon juice, and ⅛ tsp of salt. Pulse the ingredients until evenly ground. With the machine running, slowly add 1-2 tsp of water into the center and blend until smooth. Makes just enough for this recipe. **Note: If you don’t have a food processor, use a blender. You may need to add a a .drop or two of water or more and stop occasionally to push the contents off the side of the blender and remix.
  2. Spritz olive oil to lightly cover an 8 inch pan and heat over medium heat. Once hot, add the sweet potatoes and sprinkle with a pinch of salt (about ⅛ tsp). Allow to cook for about 10 minutes, stirring occasionally. The potatoes should be browned and slightly softened.
  3. Meanwhile, as the veggies are cooking, whisk the 4 eggs plus a splash of water and ⅛ tsp salt briskly for about 30 seconds in a bowl.
  4. Once the potatoes are browned, add the cherry tomatoes and bell pepper with another pinch of salt (about ⅛ tsp) to the sweet potato and allow to cook for about 5 more minutes, or until the vegetables are soft. Set aside in a bowl.
  5. After removing veggies, reduce the heat to medium low and spritz the pan with the olive oil. Pour the eggs into the pan and swirl around to evenly distribute. Allow the eggs to cook slowly for about 2 minutes without stirring until the edges start to dry and the bottom starts to set.
  6. Once the omelet starts to set, gently lift up the edges with a spatula and tilt the pan towards that side to help some of the uncooked runny egg go to the bottom. Cover the pan and slightly reduce the heat. Allow to cook about 2-4 minutes until the top is shiny, but no longer runny. Dollop the pesto on one half then sprinkle the same half with the sweet potatoes, tomatoes, bell pepper.
  7. Loosen the edges of the side without any topping and carefully fold it over to cover the toppings. Because of the oil, this should be very easy.
  8. Allow to cook 1 more minute, slice in half and serve immediately.
  9. To round out the meal, serve with a small bowl of fresh fruit, a half cup of cooked oatmeal, or whole-wheat toast.
Notes
* Nutritional yeast (not to be confused with Brewer’s yeast) is deactivated yeast. It has a nutty/cheesy flavor so it makes as a great condiment to be sprinkled on food, and a perfect non-dairy cheese replacement.. It’s packed with B vitamins and other nutrients.
Nutrition Information
Serving size: 1 half omelet Calories: 210 Fat: 12 g Carbohydrates: 11 g Sugar: 3 g Sodium: 444 mg Fiber: 3 g Protein: 15 g Cholesterol: 370 mg

The Nutrition Twins are spokespeople for Egglands Best eggs.

Alphabet Pesto Veggie Omelet | Nutrition Twins

Lightened Up Blueberry Blender Muffins

 We confess. When we were in college we had a HUGE super sweet, sugary blueberry muffin for dinner every Monday night (yep, these veggie-loving registered dietitians who still have a crazy sweet tooth that we work hard to keep in check, had that same sweet tooth back then, only back then we weren’t ready to admit that even if it was only once a week, a muffin wasn’t the best dinner choice! ;)). And yes, admittedly, at the time we were studying nutrition and dietetics! But Muffin Monday at the Yogurt Jungle was irresistible, and massive muffins, which we used to compare to the size of our heads, were only $1! Such a score for two hungry, sweet-loving girls on a college budget! Ahh, those were the days! Tammy’s daughters still don’t believe her when she tells them she did this as now we really strive for balanced, nourishing meals! But we still love our blueberry muffins, but now whip up healthier versions, with protein and fiber—and that are fairly low in sugar! This recipe reminds us of our good ‘old Yogurt Jungle days (here’s lookin’ at you UMD College Park! ;)), so we had to share it with you!

Lightened Up Blueberry Blender Muffins | The Nutrition Twins

Pssst… looking for more lightened up dessert recipes? Please feel free to search our site! And here are a few to try:

The skinny on these muffins:

They’re one of our favorite weekend breakfast treats—and they make a great snack too! They make the kitchen smell amazing, they are fairly easy to whip up, and they are a sweet accompaniment to many other delicious breakfast dishes!

The cool thing about making these muffins as opposed to boxed mixes is that you don’t have to worry about processed ingredients or chemicals you can’t pronounce, or the high amounts of sugar included in the deal.

Lightened Up Blueberry Blender Muffins | The Nutrition Twins

The batter couldn’t be more simple—oats, ripened banana, maple syrup, eggs, Greek yogurt, a touch of cinnamon—and the result is healthy, moist, fluffy, and tender muffins that are perfectly suited for serving alongside a couple of eggs prepared in your favorite way, or Greek yogurt, or as an afternoon snack.

The star ingredients in these muffins are:

  • oats | digest more slowly than refined grains and help you stay fuller for longer. Plus, they’re a good source of soluble fiber to lower your “bad”, LDL cholesterol.
  • Greek yogurt (non-dairy works here too!) We used this in place of oil to help keep the muffins moist and tender, while also bumping up calcium and protein!
  • maple syrup + bananas
  • blueberries

Oh! And we almost forgot to mention the fact that the only tools that get messy in this kitchen experiment are your blender and your muffin tins (and maybe a spatula!).

 

Here is the recipe for you to enjoy!

Healthy Blueberry Blender Muffins

Make 12 muffins

Ingredients

2 cups rolled oats
2 ripe bananas
2 eggs (We use Eggland’s Best because they have 25% less saturated fat than other eggs)
1 cup plain Greek yogurt (you can use an unsweetened non-dairy yogurt if you need dairy free)
1/4 cup maple syrup
1/2 tsp baking soda
1/2 tsp vanilla extract
1/2 tsp cinnamon
1/8 tsp salt
1/2 cup blueberries (fresh or frozen)

 

Directions

  1. Preheat oven to 400 Fahrenheit and prepare a muffin pan by spraying with cooking spray or lining them with paper liners. Set aside.
  2. Put all ingredients (oats, bananas, eggs, Greek yogurt, maple syrup, baking soda, vanilla extract, cinnamon, and salt) minus the blueberries into a blender or food processor. Blend on high until the mixture is thoroughly combined and it is creamy. You may need to turn off the blender to scrape the sides a couple of times with a spoon or spatula.
  3. Stir the blueberries in by hand.
  4. Pour the muffin batter into the muffin tins. Each cup should be about 3/4 of the way full.
  5. Bake for 15-20 minutes, or until the muffins are set and the tops are golden brown.
  6. Allow the muffins to cool for 10-15 minutes before serving (if you can wait that long!). Store in a plastic storage container with a paper towel to absorb any excess moisture in the fridge for up to one week.
  7. Enjoy!

Nutrition Information

Calories 115, Total Fat 2 g, Cholesterol: 34 mg, Sodium 24 mg, Potassium 99 mg, Carbohydrates 20 g, Fiber 2 g, Sugar 8 g, Protein 5 g

 

 

Blender_Muffins_vertical_cropped

Lightened Up Blueberry Blender Muffins
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Breakfast, Muffins, Gluten Free, Lightened Up, Brunch
Cuisine: American
Serves: 12 muffins
Ingredients
  • 2 cups rolled oats
  • 2 ripe bananas
  • 2 eggs (We use Eggland’s Best because they have 25% less saturated fat than other eggs)
  • 1 cup plain Greek yogurt (you can use an unsweetened non-dairy yogurt if you need dairy free)
  • ¼ cup maple syrup
  • ½ tsp baking soda
  • ½ tsp vanilla extract
  • ½ tsp cinnamon
  • ⅛ tsp salt
  • ½ cup blueberries (fresh or frozen)
Instructions
  1. Preheat oven to 400 Fahrenheit and prepare a muffin pan by spraying with cooking spray or lining them with paper liners. Set aside.
  2. Put all ingredients (oats, bananas, eggs, Greek yogurt, maple syrup, baking soda, vanilla extract, cinnamon, and salt) minus the blueberries into a blender or food processor. Blend on high until the mixture is thoroughly combined and it is creamy. You may need to turn off the blender to scrape the sides a couple of times with a spoon or spatula.
  3. Stir the blueberries in by hand.
  4. Pour the muffin batter into the muffin tins. Each cup should be about ¾ of the way full.
  5. Bake for 15-20 minutes, or until the muffins are set and the tops are golden brown.
  6. Allow the muffins to cool for 10-15 minutes before serving (if you can wait that long!). Store in a plastic storage container with a paper towel to absorb any excess moisture in the fridge for up to one week.
  7. Enjoy!
Nutrition Information
Serving size: 1 muffin Calories: 115 Fat: 2 g Carbohydrates: 20 g Sugar: 8 g Sodium: 24 mg Fiber: 2 g Protein: 5 g Cholesterol: 34 mg

 

 

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

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Cheesy Cauliflower and Edamame Nuggets

Looking for new ways to squeeze veggies into your diet without having to eat another salad or steamed veggies? Then say  hello to your new Meatless Monday “go-to” scrumptious meal or snack! These cheesy patties are deliciously crispy on the outside and soft and moist on the inside and super fun and easy to make.  You’ll never believe your new love is primarily veggies, instead, you’ll feel like you are getting a taste bud excursion.   We made these even easier to prepare and used the frozen cauliflower florets which makes them an absolute breeze to whip up.  You can even try dipping them in some ranch dressing if you really want to indulge in this snack! Who wouldn’t want to get their hands a little messy making this cheesy filled veggie delight?!

And you may enjoy these other ways to squeeze veggies in your life! Try our I Beg Your Parsnips, our Skinny Cauliflower Gratin and our Guilt Free Kale Chips! 

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Cheesy Edamame and Cauliflower Nuggets

 

Makes 12 Servings

 

Ingredients

3 cups cauliflower florets, steamed (or frozen, microwaved)

1 ¼ cup of Panko bread crumbs

1 egg (we use Eggland’s Best eggs* because they are the only egg with 4 X the vitamin D, 2 X the omega 3’s and 25% less saturated fat than other eggs)

2 egg whites

3 ounces finely shredded low –fat cheddar cheese

1/4 cup shelled edamame

1/4 tsp onion power

1/4 tsp pepper

Dash of cumin

Dash of garlic powder

 

Directions

  1. 1. Preheat oven to 375 degrees.
  2. 2. Separate the cauliflower into small florets. Steam for 5 minutes. You can also defrost frozen cauliflower if you are in a hurry!
  3. 3. Mix the cheese, eggs, bread crumbs, edamame, cauliflower, onion powder, cumin, and garlic powder in a large bowl.
  4. 4. Using your hands, form the small patties and lay them on a non stick baking dish.
  5. 5. Leave in the oven for 25 minutes. Add salt to taste.

 

Nutrition Facts per serving (2 patties):

112 calories, 2 g fat, 1 g saturated fat, 190 mg sodium, 12.5 g carbs, 2.25 g fiber, 11 g protein

 

 

*The Nutrition Twins work with Eggland’s Best to help people to have healthy diets.

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Cheesy Cauliflower and Edamame Nuggets
 
Author:
Serves: 12
Ingredients
  • 3 cups cauliflower florets, steamed (or frozen, microwaved)
  • 1 ¼ cup of Panko bread crumbs
  • 1 egg (we use
  • Eggland’s Best
  • eggs* because they are the only egg with 4 X the vitamin D, 2 X the omega 3’s and 25% less saturated fat than other eggs)
  • 2 egg whites
  • 3 ounces finely shredded low –fat cheddar cheese
  • ¼ cup shelled edamame
  • ¼ tsp onion power
  • ¼ tsp pepper
  • Dash of cumin
  • Dash of garlic powder
Instructions
  1. Preheat oven to 375 degrees.
  2. Separate the cauliflower into small florets. Steam for 5 minutes. You can also defrost frozen cauliflower if you are in a hurry!
  3. Mix the cheese, eggs, bread crumbs, edamame, cauliflower, onion powder, cumin, and garlic powder in a large bowl.
  4. Using your hands, form the small patties and lay them on a non stick baking dish.
  5. Leave in the oven for 25 minutes. Add salt to taste.
  6. Nutrition Facts per serving:
  7. calories, 2 g fat, 1 g saturated fat, 190 mg sodium, 12.5 g carbs, 2.25 g fiber, 11 g protein
  8. Serving Size 2
Notes
*The Nutrition Twins work with Eggland’s Best (http://bit.ly/1HVNeap) to help people to have healthy diets.
Nutrition Information
Serving size: 2 Calories: 112 Fat: 2 g Saturated fat: 1 g Carbohydrates: 12.5 g Sugar: 0 g Sodium: 190 mg Fiber: 2.25 g Protein: 11 g

Bell Pepper and Egg Salad Stuffed Celery

By now you know that we’re girls who have several unique (and some may say weird 😉 obsessions. And of course, one of our love affairs is with none other than veggies. But for good reason! We’ve seen the countless research articles showing what they do for your health, your beauty –and for your energy! And we’ve witnessed it firsthand for ourselves—and for our clients! That’s why we wrote The Nutrition Twins’ Veggie Cure  — we want everyone to learn and experience what we have—that veggies do everything from fight nearly every kind of disease, help us to slim down, and prevent aging and everything in between (thanks fiber, nutrients and phytonutrients!)!
But we have to admit something shocking–and quite humbling for us… we haven’t always loved our veggies– and growing up we did everything in our power to avoid eating them. Yup, even writing that is a bit hard for us to swallow. But the truth is that our Mom would find these now veggie obsessed girls’ lettuce from our salad stuffed in her homemade salad dressing jar or dumped in the trash. Or if we were lucky enough we’d eat outside on our deck and feed our best friend Mary and also her dog, Buddy all of our veggies (we sure made Buddy one healthy black lab!).

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In fact, for many years, one of the only ways that we really enjoyed eating our veggies was by eating “Frogs on a Log.” That was what we called a stick of celery with peanut butter or cream cheese inside the canal and raisins on top. The raisins were the “frogs.” We’ve come a long way since those days. But this delish, creamy, crunchy, still- healthy version of frogs on a log that we created (below) was inspired by our traditional frogs on a log. This one uses protein-rich, lutein-rich (hello, healthy eyes) eggs. Pssst… by now you probably know we love our delish veggie and egg combos!

 

Check out these veggie & egg combo recipes for more lip-smacking fun:
Egg Cups with Creamy Avocado and Sun-dried Tomato
Egg and Spinach Avocado Soup
Tomato, Egg, Spinach & Feta Never Tasted Beta’ Wrap
Egg Salad Tomato Poppers
Mediterranean Style Eggs with Kalamata Olives
Sunny Side Up Stuffed Eggplant
Skinny Eggs and a Portobello Bagel
Balsamic Egg White Capped Portobello Burger

 

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Bell Pepper and Egg Salad Stuffed Celery
Makes 8 servings

Ingredients
8 celery stalks, washed, ends cut off
3 Tablespoons non-fat or low-fat Greek yogurt
5 Tablespoons red and orange bell pepper, diced
Dash ground pepper
1 Tablespoon fresh basil, finely chopped (optional)
1 Tablespoon fresh chives, finely chopped (optional)
4 Eggland’s Best Hard-Cooked Peeled Eggs (We use Eggland’s Best eggs because they have 25% less saturated fat than ordinary eggs)
Salt to taste

 

Directions
1. In a small bowl, combine the yogurt, pepper, basil and chives, if you are using them.
2. Finely chop eggs. You can do this by using an egg slicer, cutting the eggs several times. (This is a great step to get kids involved, they love using an egg slicer.)
3. Gently stir the eggs in the yogurt mixture. Salt to taste.
5. Use a spoon to stuff the celery with the egg salad. Sprinkle the bell peppers on top and lightly press in if necessary. Serve immediately or refrigerate and enjoy later!

 

Nutrition Information per celery stalk: Calories 34; Fat 2.5g; Saturated Fat 0.7g; Cholesterol 100mg; Sodium 69mg; Carbohydrate 2g; Fiber 1.5g; Protein 4g

 

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

 

 

Bell Pepper and Egg Salad Stuffed Celery
 
Nutrition Information per celery stalk: Calories 34; Fat 2.5g; Saturated Fat 0.7g; Cholesterol 100mg; Sodium 69mg; Carbohydrate 2g; Fiber 1.5g; Protein 4g
Author:
Serves: 8
Ingredients
  • 8 celery stalks, washed, ends cut off
  • 3 Tablespoons non-fat or low-fat Greek yogurt
  • 5 Tablespoons red and orange bell pepper, diced
  • Dash ground pepper
  • 1 Tablespoon fresh basil, finely chopped (optional)
  • 1 Tablespoon fresh chives, finely chopped (optional)
  • 4 Eggland’s Best Hard-Cooked Peeled Eggs (We use Eggland’s Best eggs because they have 25% less saturated fat than ordinary eggs)
  • Salt to taste
Instructions
  1. In a small bowl, combine the yogurt, pepper, basil and chives, if you are using them.
  2. Finely chop eggs. You can do this by using an egg slicer, cutting the eggs several times. (This is a great step to get kids involved, they love using an egg slicer.)
  3. Gently stir the eggs in the yogurt mixture. Salt to taste.
  4. Use a spoon to stuff the celery with the egg salad. Sprinkle the bell peppers on top and lightly press in if necessary. Serve immediately or refrigerate and enjoy later!