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Pumpkin Pie Oat Breakfast Muffins

Pinch us, these twin sisters who are registered dietitians and personal trainers with a sweet tooth must be dreaming! Pumpkin pie for breakfast?!without guilt or regrets?!  You bet!  These healthy breakfast muffins prevent all excuses to skip breakfast.  Most people tell us that when they skip breakfast it’s either because they don’t have time to eat it, or they’re not in the mood, or they’re just not hungry.

Well with these pups, time becomes a non-issue because you can simply make them in advance and grab ‘em and go—then eat ‘em on the run! And if you’re not in the mood for breakfast, that just may change if you add delicious pumpkin pie into the breakfast mix because guilt-free pie that just happens to boost your energy is hard to resist!

Not hungry for breakfast? No worries, toss these in a bag and eat them mid-morning when you do get hungry!  A healthy, energy boosting breakfast is just as good mid-morning!

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

Lime Shrimp with Coconut Rice

Greek Quinoa Salad

Smoked Paprika Chips

Chocolate Drizzled Granola Balls

Breakfast Quinoa Nibbles

Coconut Fruit Pops

 

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What makes Pumpkin Pie Oat Breakfast Muffins so awesome (other than the fact that they’re guilt-free, energy boosting, pie-on-the-go)?

Oats: Starting the morning with whole grains helps get your day started on the right foot. Think quality carbs for energy.  Whole grains help you feel full longer and help maintain blood sugar levels until your next meal.

Pumpkin: The bright orange pumpkin color does more than just lift spirits, it’s packed with fiber, antioxidants and vitamins!  It’s got vitamin C, a great immune system booster, and it’s got vitamin A, great for eye health and for preventing the damage that occurs naturally with aging. Beta-carotene has many benefits including keeping your body younger/ helping to prevent degenerative diseases and it helps in the prevention of cancer.  Pumpkins also boast a healthy serving of fiber, to help you stay fuller longer.

Pepitas (aka, pumpkin seeds): These little seeds are rich in the amino acid tryptophan an important part of the production of serotonin… aka a mood booster!

 

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Pumpkin Pie Oat Breakfast Muffins

Celebrate all things pumpkin in this on-the-go baked oats treat; it’s filled with a nutritious blend of your fall favorites.  Pair these with a serving of vanilla or plain nonfat Greek yogurt—the perfect way to add protein (up to 18 grams).  Think of the combo as kind of a pumpkin pie with whip cream, minus the guilt.

Makes 12 muffins

Ingredients

2 cups old fashion oats or rolled oats (not instant)

1 tsp baking powder

1/4 tsp salt

1 Tbsp pumpkin pie spice

1/4 tsp vanilla extract

1 cup almond milk (we used unsweetened vanilla)

3/4 cup canned pure pumpkin

1 egg (we used Egglands Best because they have 25% less saturated fat compared to other eggs)

1/4 cup honey

1/4 cup dried cranberries (if you’d like these a little sweeter we suggest adding an additional 1/4 cup).

3 Tbsp raw pumpkin seeds

1 Tbsp seed & grain blend (we used Trader Joe’s Super Seed & Ancient Grain blend,  you can use whatever type of seed or grain you have on hand!)

Directions

  1. Preheat oven to 350 degrees.
  2. Line a 12 cup, cupcake pan with muffin papers or coat with non-stick spray.
  3. Combine all ingredients and mix completely until thoroughly combined in a bowl.
  4. Divide batter into 12 cups so that it’s evenly distributed.
  5. Bake for 18-22 . When done, the tops will be firm and not gooey or moist. Poke with a toothpick—and when it comes out clean, the muffins are ready! Be careful not to over bake.

 

0008__nutritiontwins-baked-oatmeal-pumpkin-pie_logo

 

Nutrition Facts Per Serving: 105 Calories, 2 g Fat, 0 g Saturated Fat, 16 mg Cholesterol, 75 mg Sodium, 20 g Carbohydrate, 2 g Fiber, 8 g Sugar, 3 g Protein  

 

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

Pumpkin Pie Oat Breakfast Muffins
 
Author:
Recipe type: Breakfast
Serves: 12
Ingredients
  • 2 cups old fashion oats or rolled oats (not instant oats)
  • 1 tsp baking powder
  • ¼ tsp salt
  • 1 Tbsp pumpkin pie spice
  • ¼ tsp vanilla extract
  • 1 cup almond milk (we used unsweetened vanilla)
  • ¾ cup canned pure pumpkin
  • 1 egg (we used Egglands Best (www.egglandsbest.com) because they have 25% less saturated fat compared to other eggs)
  • ¼ cup honey
  • ¼ cup dried cranberries (if you’d like these a little sweeter we suggest adding an additional ¼ cup).
  • 3 Tbsp raw pumpkin seeds
  • 1 Tbsp seed & grain blend (we used Trader Joe’s Super Seed & Ancient Grain blend, you can use whatever type of seed or grain you have on hand!)
Instructions
  1. Preheat oven to 350 degrees.
  2. Line a 12 cup, cupcake pan with muffin papers or coat with non-stick spray.
  3. Combine all ingredients and mix completely until thoroughly combined in a bowl.
  4. Divide batter into 12 cups so that it’s evenly distributed.
  5. Bake for 18-22 minutes. When done, the tops will be firm and not gooey or moist. Poke with a toothpick—and when it comes out clean, the muffins are ready! Be careful not to overbake.
Nutrition Information
Serving size: 1 Calories: 105 Fat: 2 g Saturated fat: 0 g Carbohydrates: 20 g Sugar: 8 g Sodium: 75 mg Fiber: 2 g Protein: 3 g Cholesterol: 16 mg

pumpkin_pie_oat_muffins_collage

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

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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

Skinny Breakfast Pizza

bpizza2

 

It’s not a dream…but it is a dream come true! These veggie-loving twin sisters, registered dietitian nutritionists and personal trainers are telling you to eat pizza! And to do it for breakfast! Woohoo!

This meal is so satisfying and it makes the perfect brunch party pleaser. While most pizza and most breakfasts for that matter are often carb heavy, this skinny pie is a protein-packed egg crust. With a full pan of flavor, protein-and fiber from eggs and veggies you can adjust the pan size, amount of eggs used, or ingredients incorporated to cater to any situation! Serve with fresh fruit or a half cup of oatmeal! The average omelet contains two eggs, with customizable toppings. With this dish, you can generalize a favored morning meal into a fun, open-faced pan of deliciousness!

 

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bpizza1

 

Pssst…for a few other scrumptious veggie recipes, you’ve gotta try our:

Easy Crunchy Braised Cabbage

Colorful Detox Salad,

Caramelized Cauliflower with Olive Oil and Lemon Juice,

Easy Peasy Seasoned Brussels Sprouts,

Roasted Detoxifying Veggies

 

bpizza3Skinny Breakfast Pizza:

Serves: 4

Ingredients:

1 tsp olive

1/2 cup onion, chopped

2 cups spinach, raw

salt and pepper, to taste

1 cup tomatoes, diced

pepper, to taste

6 eggs (we use Eggland’s Best eggs because they have 25% less saturated fat compared to other eggs thanks to their proprietary vegetarian hen feed)

sea salt, to taste

1 avocado

 

Directions:

1.In a large skillet or edged-pan, heat olive oil for 30 seconds over medium heat. Add onions and sauté.

2.-As the onions sauté, add tomato, followed by spinach, and season with to taste

  1. Add in any additional vegetables you wish (mushrooms, bell pepper, broccoli.. anything!)
  2. As the vegetables and additions are sautéing, crack the eggs into a medium sized bowl, and whisk until smooth
  3. Add whisked eggs to the skillet, add salt to taste, stir briefly to combine with veggies, and leave to cook.
  4. When the eggs have cooked through and h ave formed a spongy, omelet-like appearance and are no longer liquidy or runny, remove from heat.
  5. Cut into four with a pizza-cutter, garnish with fresh avocado, and serve!

 

Nutrition Facts per Servings (with avocado)

141 Calories 141, 9 g Fat, 3 g Sat Fat, 10 g Protein, 5 g Carbs, 120 mg Sodium , 1 g Fiber

skinny_breakfast_pizza_collage

Skinny Breakfast Pizza
 
Author:
Serves: 4 servings
Ingredients
  • 1 tsp olive oil
  • ½ cup onion, chopped
  • 2 cups spinach, raw
  • salt and pepper, to taste
  • 1 cup tomatoes, diced
  • pepper, to taste
  • 6 eggs (we use Eggland’s Best because they have 25% less saturated fat compared to other eggs thanks to their proprietary vegetarian hen feed)
  • seasalt, to taste
  • 1 avocado
Instructions
  1. In a large skillet or edged-pan, heat olive oil for 30 seconds over medium heat. Add onions and sauté.
  2. -As the onions sauté, add tomato, followed by spinach, and season with pepper to taste
  3. Add in any additional vegetables you wish (mushrooms, bell pepper, broccoli.. anything!)
  4. As the vegetables and additions are sautéing, crack the eggs into a medium sized bowl, and whisk until smooth
  5. Add whisked eggs to the skillet, add salt to taste, stir briefly to combine with veggies, and leave to cook.
  6. When the eggs have cooked through and h ave formed a spongy, omelet-like appearance and are no longer liquidy or runny, remove from heat.
  7. Cut into four slices with a pizza-cutter, garnish with fresh avocado, and serve!
Nutrition Information
Serving size: ¼ Recipe Calories: 141 Fat: 9 g Saturated fat: 3 g Carbohydrates: 5 g Sodium: 120 mg Fiber: 1 g Protein: 10 g

 

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!

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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

Skinny Eggs Benedict

 

After over ten years as registered dietitians, there’s one thing that’s clear about breakfast—we’ve witnessed what the science proves…when our clients choose the best breakfasts (fiber and protein-packed ones), the breakfast prevents hunger for hours, boosts energy and sets the tone for the rest of the day—keeping our clients on the healthy track. Remember these great numbers The Most Satisfying Weight Loss Breakfast2-Minute Cherry Muesli, and these Mini Frittata Muffins. However, the opposite is true when our clients make a breakfast misstep—and if the breakfast skimps on either protein or fiber–they either end up hungry, or get too many calories, feel weighed down and heavy—and that spells trouble and sets the tone for the whole day. But don’t worry, we won’t that happen to you!

 

If you’re craving a little comfort and satisfaction all while trying to stay on the healthy track, we’ve created this little number just for you! Say hello to your new, light but hearty breakfast! With this recipe, you can get the classic comfort of familiarity with a spin-off of the popular dish of eggs benedict, all the while still maintaining the clean, light and healthy feel of a well-nourishing meal.

 

Please say hello to Skinny Eggs Benedict, aka…Veggie Bellabenedict!

Veggiebella Benedict

 

This hearty yet healthy dish is the perfect start to any morning.We recommend making this yumster on a weekend morning when you have slightly more time. And for those who are slightly more pressed for time or who aren’t comfortable with the sometimes-tricky concept of a poached egg can pan-fry their eggs on a pan with a small amount of olive oil, leaving the yolk runny for a nice, saucy touch! This healthy twist on a modern classic is a family favorite, and those who don’t particularly care for mushrooms can substitute the Portobello for half of a whole wheat English muffin.! That’s just one reason this breakfast is so fabulous– because of its versatile nature—add and stack any wholesome vegetable or ingredient to incorporate your own personal favorites! Pair it with a side of fresh fruit for the perfect fresh start to any day.

Screen Shot 2016-03-23 at 2.48.34 PM

Skinny Eggs Benedict (aka…Veggie Bellabenedict)

Serves: 2

Ingredients

For benedict

  • Two large Portobello mushrooms
  • 2 tsp. olive oil
  • ½ cup sliced red onion
  • 1 cup sliced red, green, yellow, or orange bell pepper
  • 2 eggs (we use Egglands Best because they have 25% less saturated fat than other eggs)
  • 1 tbsp. white vinegar
  • 1 cup raw spinach
  • salt and pepper, to taste
  • tin foil

Ingredients (hollandaise)

  • 1 egg yolk (we use Eggland’s Best because they have 25% less saturated fat than other eggs)
  • 1/8 lemon, juiced
  • 3/8 cup melted butter or margarine
  • 1/8 tsp. cayenne pepper

Directions:

  1. Set oven to 125°F
  2. Heat 1 tsp. of the olive oil over medium heat in a small pan
  3. Chop off bottom stems of Portobello mushrooms and place stem-end down in the previously heated pan, flipping after 2-3 minutes to evenly sauté both sides of the mushroom top.
  4. When the Portobello has become slightly more supple and juicy, it has finished, so remove from the pan, wrap in tin foil, and place in the preheated oven to keep warm.
  5. Add 1 tsp. olive oil to the previously used pan.
  6. Once heated, sauté peppers and onions in the pan with salt and pepper, to taste.
  7. As peppers and onions are sautéing, fill a medium pot 2/3 full with water and place over medium heat.
  8. Crack the eggs into separate small, shallow dishes or cups.
  9. As the water in the pot begins to simmer, add 1 tbsp. vinegar and swirl with a wooden spoon to form a whirlpool.
  10. Once the whirlpool is formed, carefully drop in eggs. Simmer for three minutes until cooked. Remove with a slotted spoon.
  11. In a small saucepan add the two egg yolks, lemon juice, and cayenne, slowly whisking over low heat.
  12. Slowly add the melted butter/margarine until the hollandaise starts to simmer.
  13. Remove portobellos from the oven and place stem-side up on two plates. Add ½ cup fresh spinach to each, followed by the sautéed peppers and onions. Top each with a poached egg.
  14. Pour 2 tbsp. hollandaise over each benedict.
  15. Serve with a side of fresh fruit and enjoy!

Nutrition Facts Per Serving (without fruit/turkey bacon)

Calories: 320

Fat: 18g

Protein: 14g

Carbohydrates: 9g

Sodium: 241 mg

Fiber: 4g

 

The Nutrition Twins are spokespeople for Eggland’s Best to help people get more nutrients from their food.

 

 

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

 

 

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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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