Posts

On-The-Go Cherry Oats

 

We’ve partnered with Dannon Oikos on this post to share this healthy breakfast that can double as a snack. We’re being compensated and given free products, but all opinions are our own.

 

This morning I (Lyssie), like most mornings, found myself racing out the door to meet my friend, Sean, a personal trainer at my gym for a jog on the treadmill.  As we jogged, I was telling him that my mornings always seem to be hectic and thank goodness for my energy-boosting, satisfying, quickie breakfast and if weren’t for it, I don’t know if I’d ever have time to eat.  I told him that Tammy and I have two favorite breakfasts that work wonders for our clients because they’re quick, easy, satisfying, energy-boosting, delicious and make us and our clients feel our best until lunchtime. He perked up and said-“I want to know what they are!”

Then it dawned on me…while we always share tips on how to help you to look and feel your best, we may not have told you the most popular breakfasts when it comes to all of these things! So brace yourselves because we’re about to spill the breakfast beans—aka, the morning meals that our clients live for! 😉 Yep-it’s our Simple Eggs & Grains which seems to be one of the most satisfying weight loss breakfasts, our Mini Fritatta Muffins and our Veggie Frittata Bites! 

But as much as a girl –or a guy—loves a food (or a few like the ones above!) that’s their go-to, they likely don’t want to have it every single morning for breakfast without adding something new to the mix. We get it! That’s why we’ve created this dreamsicle—another perfect go-to for those busy mornings (and afternoons)!

This too, is one our all-time faves and our clients tell us they love it too. So say hello to our Grab-and-Go Creamy Cherry Oats–and best of all, although it may be thought of for breakfast, healthy foods are good for you no matter what time of day you eat them. So go ahead and have it for a light, yet satisfying lunch or for a scrumptious snack. Or you can do what Lyssie does when she’s in a hurry; she serves her boyfriend this for breakfast, lunch or brinner).

Calling all chewy- texture loving breakfast eaters: The original muesli calls for just mixing the ingredients together and letting them sit in the fridge overnight—voila! You just grab and go in the morn! But, we have to tell you, we mix this right before we eat it, we use quick rolled oats and there is something about that creamy and chewy texture that is so satisfying, if you’re like us, you’ll go for making it this way, and never look back!

Aside from it feeling like a real treat, we love both of these  On-the-Go Cherry Oats and this Orange and Banana Energy-Revving Quick Oat Muesli  for their wholesome ingredients and how each contributes to your energy level (you can mix up the fruits,-and even add nuts, just know the calories will be higher– there are no rules!):

 

Whole oats: Oats are the whole grain so they’re packed with fiber and contain healthy, energy- boosting carbohydrates needed to fuel your brain and your muscles. Plus, oats are a great source of magnesium to help to turn your food into energy. Goodbye, energy slump!

Oikos non-fat Black Cherry Greek yogurt: Not only a great source of calcium and vitamin D, but packed with protein too, Oikos yogurt is rich and creamy and extends the energy boost of the oats, cherries and whatever healthy carbs you add, while also keeping you satisfied. This is such an easy way to get protein.

 

Cherries: Sweet cherries are packed with potassium, a natural blood-pressure reducer. Potassium helps to counteract sodium, helping to restore normal fluids balance—and flush any of the water retention and bloat from last night’s dinner. Potassium helps to offset the blood-pressure-raising effects of sodium. Quercetin, an antioxidant found in cherries may help keep blood vessels relaxed and supple. Plus, it seems anthocyanins cyaniding in cherries may help to prevent cancer!

Other add-ins:

 

  • Almonds– These are optional in the recipe below, and if you add a teaspoon of slivered nuts, they go a lot further! A good-for-your-heart fat, almonds add delicious crunch and their fat and protein add satiety and make the energy boost last longer. Just remember that this will add calories to your meal.

 

  • Cinnamon– A sweet and delicious antioxidant-rich spice which helps to fight damage in your body and keep you healthy so you can feel good and have energy to do the things you enjoy. Feel free to pile it on like we do—the more you use, the better, as cinnamon has been even shown to keep blood sugar levels in check when you use enough. One to one –and- a-half teaspoons daily seems to be helpful.

On-the-Go Cherry Oats Makes 1 serving
Ingredients:

  • 1/2 cup whole grain oats, raw (For a heartier meal, double the oats to 4 tablespoons, we use rolled oats for the version we make in minutes and eat on the spot)
    • 1/2 cup cherries, sliced
    • 6 ounces Oikos non-fat Black Cherry Greek yogurt
    • Dash Cinnamon, ginger—or more if you like!

 

Directions:
Mix all ingredients together and enjoy!

Nutrition per Serving: 315 Calories, 55 g Carbohydrate, 3g fat, 18 grams protein, 1g saturated fat, 6 g fiber

On-The-Go Cherry Oats
 
Author:
Serves: 1 serving
Ingredients
  • ½ cup whole grain oats, raw (For a heartier meal, double the oats to 4 tablespoons, we use rolled oats for the version we make in minutes and eat on the spot)
  • • ½ cup cherries, sliced
  • • 6 ounces Oikos non-fat Black Cherry Greek yogurt
  • • Dash Cinnamon, ginger—or more if you like!
Instructions
  1. Mix all ingredients together and enjoy!
Nutrition Information
Serving size: 1 serving Calories: 315 Calories Fat: 3 g Saturated fat: 1 g Carbohydrates: 55 g Fiber: 6 g Protein: 18 g

5-Ingredient Microwave Peanut Butter Chocolate Chip Cookies

 

 

Yesterday, it happened…

While as identical twin sisters we pride ourselves in both being veggie-loving, registered dietitians and personal trainers who have an identical love for chocolate (plus a thang for sweets 😉 that we work hard to keep from getting the best of us—and from you), we also pride ourselves in having the identical prepared healthy kitchens for when our pesky sweet tooth rears its’ head.

And yesterday, a dreary Saturday, it happened—both of us felt like the sweet cravings were a bit more intense than usual –and our kitchens did not disappoint! Oh yeah! 🙂

 

Ever in the mood for an ooey-gooey cookie you don’t have to slave over the stove for?

 

Um, hello? Who isn’t?! ;)…

 

We recommend our clients keep a few healthy, necessary sugar-tooth busting pantry staples on-hand that can be used for many recipesA’hem, you better believe that yours & yours 😉 truly also keeps these in our house to satisfy our sweet tooth while keeping our waistline intact.

A few staple that we recommend are:

an over-ripe banana

peanut butter

whole oats (rolled is OK)

(We also suggest chocolate chips—hidden away if you can’t control yourself around them, but a few here and there go a long way if you can!).

 

You may remember these loves using our staples-

Chocolate Peanut Butter Banana Ice Cream

Frozen Banana Chocolasicles

Frozen Banana Chocolate Bites

 

 

Why Peanut butter?  As a pantry staple—other than it’s freakin’ delicious 🙂 , it’s got a creamy, hearty texture that helps to add to any faux high calorie dessert’s success.

From a nutrition standpoint—peanut butter’s got healthy fats (for the ‘ole ticker), lots of antioxidants (to protect your skin and your cells from damage from everyday living—i.e., pollution, stress, etc.), and a good dose of potassium for fighting high blood pressure—and for fighting bloat!  Add that PB (as we call it in our land of the PB- obsessed) has protein, is rich in fiber and has heart-healthy plant phytosterols.

The one caveat—peanut butter does add up quickly in calories, so a teaspoon or two will do ya! 😉  One level tablespoon clocks in at nearly 100 calories, so do not eat it straight from the jar and do measure portions of our <3 to keep it real and to be honest with yourself about how much you’re getting.

 

As kids, if we heard the word “peanut butter” everyone knew you could count us in.  And nowadays, our favorite indulgence is chocolate–and anything chocolate (hello Skinny Oreo Balls! 😉) .  As you can probably imagine, simply marry our two loves and we’re in pure heaven.  🙂  Of course, we like to combine peanut butter and chocolate in healthy, lower calorie indulgences that keep our waistlines in tact.   And we gotta admit, when we made this and added some oats, and overripe banana and a splash of almond milk, we were a bit beside ourselves with happiness.  Healthy, ooey, gooey goodness that we mixed, mashed and microwaved!  We hope you love these as much as we do.

 

Why a banana?

What better way to get sweet flavor but without any adding processed sugar?  The OVERRIPE banana is key here.  So sweet and delicious, yet no added sugar!  Plus, you’ll get loads of health-promoting nutrients and bloat-busting potassium and some fiber!  Bust your sweet tooth craving and beat bloat?  Someone just landed in flat-belly heaven! 😉

 

 

 

One of the things we love about these cookies is how truly easy they are to whip up!  If you liked our Cinnamon Oatmeal Raisin Cookies,  Skinny Speedy Walnut Oatmeal Cookies,  Wild Blueberry Cookies and how quick and easy they are to make, then you’ll love the

 

Other than the fact this cookie has no added sugar and tastes insanely delish and perfectly sweet, it’s packed with wholesome goodness.  As you now know,  protein, nutrients and fiber are just the appetizer.

An added bonus? Unlike most sugary desserts which leave you with an energy crash when the sugar leaves, this cookies’ high quality carbohydrates from the banana and oats will give you an energy boost, while its’ fiber (from oats and peanut butter) and protein from the peanut butter will keep you from grabbing the nearest peanut butter cup before your next meal!

 

It’s time to Mash, Mix & Microwave!!!  YAHOO!!  (PS—you can bake these if you want!)

 

 

 

 

5-Ingredient Microwave Peanut Butter Chocolate Chip Cookies

Other than the fact this cookie has no added sugar and tastes insanely delish and perfectly sweet, it’s packed with wholesome goodness. You’ve got protein, nutrients and fiber.
Serves: 4 small cookies or 1 large cookie

Ingredients:

1 very ripe banana, mashed
1/2 Tbsp. unsweetened vanilla almond milk
3 Tbsp. rolled oats
1 Tbsp. peanut butter

1-1/2 tablespoons chocolate chips

 

Directions:
1. If using an oven rather than microwave, preheat to 375°F.
2. In a medium sized bowl, combine banana, almond milk, and peanut butter, stirring until thoroughly combined. Stir in chocolate chips.
3. If using microwave: For one large cookie, simply spread mixture in bowl and microwave on high for 4-1/2 minutes. If you are making four cookies you can spray a plate, 4 small bowls or 4 ramekins. (The ramekins are nice to keep the cookies contained and perfectly round.)
4. Scoop out about 2-1/2 tablespoons each, and flatten on the plate or in ramekin. Repeat for each ramekin.

5. Place the four ramekins or the one plate in microwave on high for 4 minutes.  Depending on the strength of your microwave cooking time may vary. Simply use a toothpick or a fork and poke cookie the whole way through. *If wetness comes off on fork or toothpick, continue to put back in microwave in 30 second increments until cooked.

If making one big cookie, may want to place plate in fridge or freezer to help “congeal” for a minute after cooking.

*If using oven: Place 2-1/2 Tbsp of mixture on a greased baking sheet and bake for 10 minutes. Remove from oven when cooked completely through.

 

Makes 4 Cookies.
Nutrition Facts Per Serving (1 Cookie): 89 Calories, 14 g carbohydrate, 4 g fat, 2 g protein, 25 mg sodium, 2 g fiber

 

5-Ingredient Microwave Peanut Butter Chocolate Chip Cookies
 
Microwave Peanut Butter Chocolate Chip Cookie! Only 89 Calories --and you can make 'em in 5 Minutes with 5 ingredients you already have at home. Healthy, you'd never know they don't even have sugar 😉
Author:
Serves: 4
Ingredients
  • 1 very ripe banana, mashed
  • ½ Tbsp. unsweetened vanilla almond milk
  • 3 Tbsp. rolled oats
  • 1 Tbsp. peanut butter
  • 1-1/2 tablespoons chocolate chips
Instructions
  1. Directions:
  2. If using an oven rather than microwave, preheat to 375°F.
  3. In a medium sized bowl, combine banana, almond milk, and peanut butter, stirring until thoroughly combined. Stir in chocolate chips.
  4. If using microwave: For one large cookie, simply spread mixture in bowl and microwave on high for 4-1/2 minutes. If you are making four cookies you can spray a plate, 4 small bowls or 4 ramekins. (The ramekins are nice to keep the cookies contained and perfectly round.)
  5. Scoop out about 2-1/2 tablespoons each, and flatten on the plate or in ramekin. Repeat for each ramekin.
  6. Place the four ramekins or the one plate in microwave on high for 4 minutes. Depending on the strength of your microwave cooking time may vary. Simply use a toothpick or a fork and poke cookie the whole way through. *If wetness comes off on fork or toothpick, continue to put back in microwave in 30 second increments until cooked.
Notes
IIf making one big cookie, may want to place plate in fridge or freezer to help “congeal” for a minute after cooking.

*If using oven: Place 2-1/2 Tbsp of mixture on a greased baking sheet and bake for 10 minutes. Remove from oven when cooked completely through.
Nutrition Information
Serving size: 4 cookies Calories: 89 Calories Fat: 4 g Carbohydrates: 14 g Sodium: 25 mg Fiber: 2 g Protein: 2 g

 

 

Honey Ginger Sesame Chicken Skewers

Helloooo Superbowl!  We’re not gonna lie, this year, we’re super rushed as we’re trying to get some food prepared for the Superbowl soiree.  And of course, you likely know that as registered dietitians, there’s a lot of pressure on us. 🙂 After all, our friends count on us knowing that any food that we bring or serve, won’t harm their heart or their waistline!  So we can’t just buy some Insomnia Cookies and call it a day.  But thanks to your requests for easy, healthy, delicious meals that can be made in a flash, we’re always creating recipes that fit the bill. And now, we’re whipping up one of our meals that we’ve shared with you– our Skinny Speedy Honey Ginger Chicken, because it’s so easy to do Superbowl style!

This quick, easy, healthy and delish dish was inspired by our love of honey–and to make it Superbowl style…

Honey_ginger_chicken

…simply prepare it as you normally would (see below), but then simply thread the pieces onto 12 skewers!

Each chicken skewer is only 60 calories– and perfect to serve guests!

 

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

Skinny Avocado “Fries”

Egg & Veggie Stuffed Bread

Skinny Potato Skins

Sweet Potato Chips with Sea Salt & Dark Chocolate Drizzle

Skinny Guacamole

Skinny Chocolate Chunk Cookies

Chocolate Drizzled Granola Balls

Creamy Vanilla Coconut Coffee

Honey Ginger Sesame Chicken Skewers

Serves 12

Ingredients

2-1/2 tablespoons honey

Ginger powder

Garlic powder

3/4 pound very thinly sliced chicken breast

Sesame seeds (optional)– sometimes we cover the chicken with the seeds, but sometimes we’re in the mood for the chicken without the seeds– and it tastes just as delicious!

Directions

    1. Add honey to a large skillet over medium heat.  As honey thins, add garlic and ginger.  Then add chicken.
    2. Cook chicken until thoroughly cooked and chicken looks seared and starts to turn a nice golden brown as the honey absorbs into the chicken.  The more thinly sliced the chicken, the better in terms of cooking quickly.
    3. (You may need to cut some of the pieces as they’re cooking in the pan with your spatula so that you have some pieces that can easily be thread onto a skewer.  We actually didn’t need to do that, but imagine that your pieces may be different sized and it’s something to consider!)
    4. Add more ginger and garlic powder to liking.  Once chicken is completely cooked through and no longer pink, remove from pan.
    5. Once chicken has cooled, thread the pieces of chicken through a skewer and serve, enjoy!

Nutrition Information per one skewer: Calories 60, Fat 1g, Saturated Fat 0g, Cholesterol 24 mg, Sodium 21 mg, Protein 9 g, Carbohydrates 3g

Honey_Ginger_Chicken_Collage_sm

 

Skinny Speedy Honey Ginger Chicken
 
Author:
Serves: 4
Ingredients
  • 2-1/2 tablespoons honey
  • Ginger powder
  • Garlic powder
  • ¾ pound very thinly sliced chicken breast
  • Sesame seeds (optional)-- sometimes we cover the chicken with the seeds, but sometimes we're in the mood for the chicken without the seeds-- and it tastes just as delicious!
Instructions
  1. Add honey to a large skillet over medium heat. As honey thins, add garlic and ginger. Then add chicken.
  2. Cook chicken until thoroughly cooked and chicken looks seared and starts to turn a nice golden brown as the honey absorbs into the chicken. The more thinly sliced the chicken, the better in terms of cooking quickly.
  3. Add more ginger and garlic powder to liking. Once chicken is completely cooked through and no longer pink, remove from pan. Add to a plate filled with your favorite veggies or cover with sesame seeds and then serve. Enjoy!

Energy Revving 2-Minute Cherry Muesli

Yesterday I (Lyssie) was talking with a trainer at my gym while I was on the treadmill and I mentioned our latest article for American Council on Exercise about common breakfast mistakes and how to fix them. I told him we have two fave breakfasts that work wonders for our clients because they’re quick, easy, satisfying, energy-boosting, delicious and make our clients feel their best until lunchtime. He perked up and said-“I want to know what they are!”

Then it dawned on us…while we always share tips on how to help you to look and feel your best, we may not have told you the most popular breakfasts when it comes to all of these things. So now we will! And we also will share a few others while we’re at it that our clients absolutely love (like our Simple Eggs & Grains which seems to be one of the most filling breakfasts [coming to the blog soon], Mini Fritatta Muffins and Veggie Frittata Bites! 

Cherry_Muesli_collage_writing2

But as much as a girl –or a guy—loves a food and it’s their go-to, they likely don’t want to have it every single morning for breakfast. We get it! That’s why we’ve created this dreamsicle! And also if eggs aren’t your thing, go for this muesli, which seems to work magic for most of our clients.

This is one our all-time faves and we’re so happy our clients love it too. So say hello to our Quick Muesli–and best of all, although it may be considered a breakfast food, healthy foods are good for you no matter what time of day you eat them. So go ahead and have it for a light, yet satisfying lunch or for a scrumptious snack. Or you can do what Lyssie does when she’s in a hurry; she serves her boyfriend this for breakfast, lunch or brinner). 😉

 

Calling all chewy- texture loving breakfast eaters: The original muesli calls for just mixing the ingredients together and letting them sit in the fridge overnight—voila! You just grab and go in the morn! But, we have to tell you, we—and many of our clients actually mix this right before we eat it, we use quick rolled oats and there is something about that chewy texture that is so satisfying, if you’re like us, you’ll go for making it this way, and never look back!

Aside from it feeling like a real treat, we love both of these Quick Energy Revving Mueslis and this Orange and Banana Energy-Revving Quick Oat Muesli  for their wholesome ingredients and how each contributes to your energy level (you can mix up the fruits,-and even add nuts, just know the calories will be higher– there are no rules!):

 

Whole oats: Oats are the whole grain so they’re packed with fiber and contain healthy, energy- boosting carbohydrates needed to fuel your brain and your muscles. Plus, oats are a great source of magnesium to help to turn your food into energy. Goodbye, energy slump!

Cherry_Muesli_Stage1

Non-fat plain Greek yogurt: Not only a great source of calcium, but packed with protein too, yogurt is rich and creamy and extends the energy boost of the oats, oranges and raisins, while also keeping you satisfied. Note: if you love a flavored yogurt, as there is in this recipe below choose one that doesn’t use much sugar. In general if you have a 5-6 ounce container of Greek yogurt, look for one with at least 12 grams of protein (ideally more) and no more than 120-130 calories which will help to keep the sugar down. (FYI-Our clients who opt for flavored ones tend to love the lemon flavored ones in muesli)

 

Cherries: Sweet cherries are packed with potassium, a natural blood-pressure reducer. Potassium helps to counteract sodium, helping to restore normal fluids balance—and flush any of the water retention and bloat from last night’s dinner. Potassium helps to offset the blood-pressure-raising effects of sodium. Quercetin, an antioxidant found in cherries may help keep blood vessels relaxed and supple. Plus, it seems anthocyanins cyaniding in cherries may help to prevent cancer!

Other add-ins:

 

Almonds–  These are optional in the recipe below, and if you add a teaspoon of slivered nuts, they go a lot further! A good-for-your-heart fat, almonds add delicious crunch and their fat and protein add satiety and make the energy boost last longer. Just remember that this will add calories to your meal.

 

Cinnamon– A sweet and delicious antioxidant-rich spice which helps to fight damage in your body and keep you healthy so you can feel good and have energy to do the things you enjoy. Feel free to pile it on like we do—the more you use, the better, as cinnamon has been even shown to keep blood sugar levels in check when you use enough. One to one –and- a-half teaspoons daily seems to be helpful.

cherry_muesli_final_logo

2 Minute Energy Revving Cherry Oat Muesli

Makes 1 serving
Ingredients:

• 1/2 cup whole grain oats, raw (For a heartier meal, double the oats to 4 tablespoons, we use rolled oats for the version we make in minutes and eat on the spot)
• ½ cup cherries, sliced
• 6 ounces non-fat plain Cherry Greek yogurt (120-130 calories, at least 12 g protein, this will help to keep sugar lower)
• Dash Cinnamon, ginger—or more if you like!

Cherry_muesli_logo

Directions:
Mix all ingredients together and enjoy!

 

Nutrition per Serving: 307 Calories, 54 g Carbohydrate, 3g fat, 20 grams protein, 1g saturated fat, 9 g fiber
Have you ever made muesli? Which ingredients do you include?

 

 

Energy Revving 2-Minute Cherry Muesli
 
Author:
Serves: 1
Ingredients
  • ½ cup whole grain oats, raw (For a heartier meal, double the oats to 4 tablespoons, we use rolled oats for the version we make in minutes and eat on the spot)
  • • ½ cup cherries, sliced
  • • 6 ounces non-fat plain Cherry Greek yogurt (120-130 calories, at least 12 g protein, this will help to keep sugar lower)
  • • Dash Cinnamon, ginger—or more if you like!
Instructions
  1. Mix all ingredients together and enjoy!
Nutrition Information
Serving size: 1 Serving Calories: 307 Fat: 3 g Saturated fat: 1 g Carbohydrates: 54 g Fiber: 9 g Protein: 20 g

Orange and Banana Energy-Revving Quick Oat Muesli

 

If you’re like our clients, you want to know what you can eat for breakfast that is quick and easy, will help you to feel full and boost your energy so you can feel your best. We hear ya, we want all of this and to feel our best too! And while this seems like a tall order, we’ve created a few recipes that our clients absolutely love (like our Simple Eggs & Grains which seems to be one of the most filling breakfasts [coming to the blog soon], Mini Fritatta Muffins and Veggie Frittata Bites! But as much as a girl –or a guy—loves a food and it’s their go-to, they likely don’t want to have it every single morning for breakfast. We get it!  That’s why we’ve created this yumster!  And also if eggs aren’t your thing, go for this muesli, which seems to work wonders for most of our clients.

This is one our all-time faves and we’re so happy our clients love it too. So say hello to this quick Muesli–and best of all, although it may be considered a breakfast food, healthy foods are good for you no matter what time of day you eat them. So go ahead and have it for a light, yet satisfying lunch or for a scrumptious snack. Or you can do what Lyssie does when she’s in a hurry; she serves her boyfriend this for breakfast, lunch or brinner! 😉

ORANGE&BANANA_Oat_muesli

Calling all chewy- texture loving breakfast eaters: The original muesli calls for just mixing the ingredients together and letting them sit in the fridge overnight—voila! You just grab and go in the morn! But, we have to tell you, we—and many of our clients actually mix this right before we eat it, we use quick rolled oats and there is something about that chewy texture that is so satisfying, if you’re like us, you’ll go for making it this way, and never look back!

 

Aside from it feeling like a real treat, we love both of these Quick Energy Revving Mueslis (including our 2-Minute Cherry Muesli) for their wholesome ingredients and how each contributes to your energy level (you can mix up the fruits,-and even add nuts, just know the calories will be higher–, there are no rules!):
Whole oats. Oats are the whole grain so they’re packed with fiber and contain healthy, energy- boosting carbohydrates needed to fuel your brain and your muscles. Plus, oats are a great source of magnesium to help to turn your food into energy. Goodbye, energy slump!

 

Non-fat plain Greek yogurt: Not only a great source of calcium, but packed with protein too, yogurt is rich and creamy and extends the energy boost of the oats, oranges and raisins, while also keeping you satisfied. Note: if you love a flavored yogurt, we suggest you choose one that doesn’t use much sugar. In general if you have a 5-6 ounce container of Greek yogurt, look for one with at least 12 grams of protein (ideally more) and no more than 120-130 calories which will help to keep the sugar down.
Oranges. They’re loaded with vitamin C which not only helps fight colds, but it’s a potent antioxidant that mops up free radicals that would otherwise lead to chronic diseases over time. Since vitamin C keeps your body healthy, you can spend less energy fighting off disease and preserve your energy for other things, like exercising and spending time with those you care about! Plus, oranges rev you up because they, like oats, contain energy-boosting carbohydrates.

 

Other add-ins:

Almonds . These are optional in the recipe below, and if you add a teaspoon slivered nuts, go a lot further! A good-for-your-heart fat, almonds add delicious crunch and their fat and protein add satiety and make the energy boost last longer. Just remember that this will add calories to your meal.

 

Cinnamon. A sweet and delicious antioxidant-rich spice which helps to fight damage in your body and keep you healthy so you can feel good and have energy to do the things you enjoy. Feel free to pile it on like we do—the more you use, the better, as cinnamon has been even shown to keep blood sugar levels in check when you use enough. One to one –and- a-half teaspoons daily seems to be helpful.

 

Orange and Banana Energy-Revving Quick Oat Muesli

ORANGE&BANANA_Oat_muesli

Makes 1 serving

Ingredients:

1/2 cup whole grain oats, raw (For a heartier meal, double the oats to 4 tablespoons, we use rolled oats for the version we make in minutes and eat on the spot)
1 small orange, sectioned and sliced
½ banana (7 inch banana)
6 ounces non-fat plain Greek yogurt (alternative: flavored Greek yogurt with 120-130 calories, at least 12 g protein, this will help to keep sugar lower)
Dash Cinnamon, ginger—or more if you like!

 

Directions:

Mix all ingredients together and enjoy!

Nutrition Per Serving with 0% Fage plain yogurt: 360 Calories, 62 g Carbohudrate, 3g fat, 26 grams protein, 1g saturated fat, 9 g fiber

Nutrition Facts per serving with lemon flavored Greek Yogurt, 390 Calories, 73, gCarbohydrate, 3g fat, 20 g protein, 1gram saturated fat, 10 g fiber

Have you ever made muesli? Which ingredients do you include?

 

Orange and Banana Energy-Revving Quick Oat Muesli
 
Author:
Serves: 1
Ingredients
  • ½ cup whole grain oats, raw (For a heartier meal, double the oats to 4 tablespoons, we use rolled oats for the version we make in minutes and eat on the spot)
  • 1 small orange, sectioned and sliced
  • ½ banana (7 inch banana)
  • 6 ounces non-fat plain or non-fat plain Greek yogurt (alternative: flavored Greek yogurt with 120-130 calories, at least 12 g protein, this will help to keep sugar lower)
  • Dash Cinnamon, ginger—or more if you like!
Instructions
  1. Mix all ingredients together and enjoy!
Nutrition Information
Serving size: 1 Serving Calories: 360 Fat: 3 g Saturated fat: 1 g Carbohydrates: 62 g Fiber: 9 g Protein: 26 g

 

Superfood Mason Jar Salad with Lemon Vinaigrette

 

Wanna know what our biggest nutrition mistake was when we moved to the Big Apple?

 

First day on the job as corporate wellness nutritionists at The New York Health and Racquet Club, we raced to work without packing a lunch.  After all, we were rushing in the morning and figured we were in New York City–healthy food had to be everywhere.  We ended up having just a few minutes to grab lunch and our options were pizza… or pizza (it was our first day on the job as nutritionists and we weren’t about to go for that!  We had to set a good example, after all! 😉 ) and we’re not talkin’ one of our healthy pizza recipes

 

So we had to settle for the measly salad at the pizza joint.  The wimpy lettuce and tomatoes filled us for a moment, but by the time we got home we were ravenous and hardly had the patience to make our usual healthy dinner!  After filling up on one (or four 😉 ) frozen fudge bars before even thinking about our pre-dinner veggie snack, we knew we had fallen victim to our busy schedules and we had to bite it in the bud immediately.  We packed our lunch from that day forward–and never came home to a fudgsicle before dinner again. Phew!

 

 

Today we’re tackling lunch, so buckle up (and tuck away!) your lunchboxes and get ready for a new, improved, healthier you!

 

The biggest issue most of us face when wanting to pack a healthy lunch like a salad, is time. Who has time to spend hours preparing it? And who’s  motivated by the thought of bringing a boring, soggy, salad for lunch that will leave you hungry and that just doesn’t satisfy you at all. (Even we, veggie-loving twins, aren’t the least bit turned on when we think of that). Well, there’s great news…the salad we make and have our clients (and you!) make ain’t your rabbit’s salad! 🙂 (And if you can’t make this recipe, read on or watch the video to see why mason jars make your lunchtime issue, a non-issue!) And while you’re at it, check out these easy weekday delish recipes for inspiration.

 

Easy Quinoa Black Bean Protein Bowl
Easy Peasy Veggie Pizza
Easy, Skinny Turkey Burger Sliders

 

Mason jars are about to become your new bestie! But if you don’t have one, don’t worry, you can use any large jar! Mason_jar_salads_5jars

 

Why do mason jars make soggy salads a thing of the past? And how do they make time a non-issue? And why do they make yo’ rabbits’ salad yesterday’s news? And why does all this help you to lose weight?…

 

Soggy salads no more! Simply add your dressing first, to the bottom of the jar. Layer it next with the least absorbent ingredients–like chicken and whole grape tomatoes. Then layer it with your heavier items like sliced tomatoes and end with lighter items like crumbled cheeses and lettuces. Simply shake the salad before you eat it –no soggy salads! 🙂

 

Too time-crunched to make your lunch? Simply toss and layer all of your favorite healthy leftovers in the jar. There are no rules here! Simply check out the tips for a satisfying, weight loss salad below and create some interesting and delicious combos using ingredients you have!   Include sweet fruits and fresh veggies. Leftover rice? Beans? Last night’s veggies? Add salsa to the bottom of the jar, your favorite veggies and voila—you have a healthy, tasty meal you can simply grab and go!

(Time-saving tip: Best way to have veggies ready to toss in? Purchase ‘em already washed, chopped and ready to roll!)

 

 

The secret to salad satisfaction; follow these steps

  1. Choose any healthy high-fiber quality carbohydrate (for energy and satiety). In this recipe it’s quinoa (to make it a weight loss salad, limit the quality carb to 1/2-cup)–but think anything from corn, oatmeal, barley, brown rice, sweet potatoes, even whole wheat pasta, beans (beans can also serve as protein) for your quality high-fiber carb.

 

2. Add a protein (satiety). In this recipe it’s the option of eggs or chicken (choose 2 eggs or 1 whole egg & 3 whites or 4- 5 ounces of poultry, fish, etc.)  But nonfat yogurt, cottage cheese or tofu can work too with your combos!
3. Combine your favorite fruit (sweet and satisfying)—if you’ve got a half cup of the quality carbohydrate, even a few tablespoons of chopped fruit are all it takes to add a fabulous sweetness.  This sweet bite is very satiating and is just the natural sweetness you need to help fight off sugar cravings. If you only have just a few tablespoons of the high-fiber carbohydrate (like quinoa) add 1 entire piece or ¾ cup berries. (Two tablespoons dried fruit like cranberries add a great sweet punch, but the calories add up quickly, so just a teaspoon or two is ideal if you’ve got the grain already.)
4. Load in the veggies (crunchy and nutrient packed) and layer them! Choose fresh veggies & pump up the nutrients! The more, the merrier with veggies (exception: peas, potatoes and corn–these are all healthy but their calories add up more quickly so they fall in #1 Quality, high-fiber carb).  The sky’s the limit–since they fill you with nutrients and fiber yet with hardly any calories!

 

 

5. Choose a flavorful dressing – ideally, if it’s higher in calories be sure a little bit goes a long way (hopefully it’s packed with flavor to make those calories worth it 🙂 ) and stick to a portion of ideally 50 calories or less. Or do what we love below:

 

  • Dressings you can whip together and keep on hand are best—free of preservatives, additives and loads of calories. Stick to 1 teaspoon of olive oil with your favorite flavored vinegar, lemon juice and spices. Mix them and add them to the bottom of the jar first and follow the steps to keep the salad soggy-free!. Psst… Salsa works great for a zesty dressing too!)

 

 

Note: We suggest avoiding cheese for now as it adds a lot of fat and calories and makes weight loss more difficult. If you must add cheese, simply add 1 teaspoon grated Parmesan (not fresh). The flavor goes a long way and won’t hurt your efforts. Also, if you want to add a crunchy or creamy treat like nuts or avocado, while they are both very healthy, limit to 1 -2 teaspoons crushed or slivered nuts or 1 ounce avocado and have slightly less grain or fruit to keep the calories low enough to cause weight loss, while still being satiating.

Why does this salad help you to lose weight?

This satiating meal keeps you on the healthy track, keeps your energy levels high and prevents you from overeating hundreds of calories when having to eat a lunch out.  Typically when you eat out, you can’t control what’s in your meal and the calories quickly add up.  Instead, this healthy lunch prevents you from eating at the vending machine and tides you over for hours, has fiber and protein to prevent energy highs and crashes (and the cravings that result from the crashes) and has under 400 calories!  All and all, this lunch satisfies you for few calories versus high-calorie lunches that set you up for energy dips that cause you to seek out snacks later in the day–all that accumulate quickly on your waistline! Yay for this mason jar lunch!

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Sweet & Savory Kale Salad with Creamy Avocado and Crunchy Almonds
The recipe below explodes with flavor! We’re talking sweet blueberries and apple, crunchy nuts, creamy avocado, satisfying chicken (or egg)—and a tangy lemon vinaigrette. (Notice the serving sizes of each, it doesn’t take much to pack in the flavor!) Add that to the detoxifying capabilities of kale (it helps your liver in its’ ability to neutralize damaging particles), immune boosting mandarin oranges and satiating quinoa and you’ve got quite the money -maker. Oh yeah–shake it (the mason jar, that is!)! 😉

 

The portion sizes are all in check to keep calories down, yet this salad is ultra-satisfying as the protein and fiber will keep you feeling satiated. You’ll notice there is a little less quinoa and lean protein (chicken) then the amounts above, but slightly more fruit, as well as a little avocado and nuts, to balance the calories out and keep them between 350-375.

More bonuses per bite:
This meal is packed with superfoods that have anti-inflammatory properties, including kale, quinoa, blueberries and avocado. Avocados also are packed with heart-healthy fat and are a good source of beta-carotene which helps to protect against cancer as well as protect your bikini-baring skin from the sun’s harmful rays. This salad is ideal when you’re on-the-go. Keep pre-chopped kale and leftover quinoa and tofu in the fridge so you can quickly throw the salad together. Our favorite part of this salad is that every bite is packed with so many different flavors—we’re especially wild for the sweet fruity twists.
Sweet & Savory Kale Salad with Creamy Avocado and Crunchy Almonds

 

Makes 1 salad shaker (choose either the eggs or the chicken for your protein option)

INGREDIENTS:
1-1/2 cups kale or spinach, chopped
2 Eggland’s Best hard-cooked eggs (we work with Eggland’s Best because they are the only egg with 4X more vitamin D than other eggs and double the omegas) OR —-3 oz grilled chicken breast)
1/3 cup quinoa, cooked
1/2 small apple, diced
2 tablespoons fresh blueberries (If using frozen allow them to defrost near bottom of the jar, the juices will drip into the dressing and add a delish flavor)
2 tablespoons mandarin oranges, peaches or grapefruit
2 tablespoons carrots, chopped or shredded
1/2 cup thinly sliced cucumber
1 teaspoons slivered almonds, chopped
1.5 tablespoons avocado, cubed (can be subbed for 1/4 cup green peas or chick peas)
1 serving Lemon Vinaigrette (See below)

Lemon Vinaigrette

(makes 1 serving)
INGREDIENTS:
1 teaspoon olive oil
1-1/2 tablespoons lemon juice
1/2 tablespoons fruit-flavored vinegar
1/2 teaspoon sugar
1/4 garlic clove, minced
1/4 teaspoon Dijon mustard
1/2 teaspoon black pepper
Salt to taste

Directions:

Simply start by adding the dressing to the bottom of the jar. From there layer the ingredients starting with the least absorbent and heaviest items (like chicken) and then carrots, etc. and add the lightest, most absorbent ingredients like kale at the top. From there, simply shake the jar when you are ready to eat! So easy and so delish! Enjoy!
Nutrition Facts per serving (with chicken breast): 375 Calories, 35 g carbohydrate, 13 g fat, 1.5 g saturated fat, 31 g protein, 148 mg sodium, 7 g fiber

Nutrition Facts per serving (with eggs): 354 Calories, 35 g carbohydrate, 18 g fat, 2.5 g saturated fat, 18 g protein, 215 mg sodium, 7 g fiber

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Superfood Mason Jar Salad with Lemon Vinaigrette
 
This yummy meal, that’s great on-the-go is packed with superfoods that have anti-inflammatory properties, including kale, quinoa, blueberries and avocado. Avocados contain heart healthy fats and they’re a good source of beta-carotene which helps to protect your bikini-baring skin from the sun’s harmful rays. Keep pre-chopped kale (or pre-washed bagged kale) and leftover quinoa and chicken in the fridge so you can quickly throw the salad together. Our favorite part of this salad is that each bite is loaded with so many different flavors—we’re especially crazy for the sweet fruity twists.
Author:
Serves: 1
Ingredients
  • Mason_jar_salad_cropped
  • Makes 1 salad shaker
  • INGREDIENTS:
  • 1-1/2 cups kale or spinach, chopped
  • 4 oz grilled grilled chicken breast
  • ⅓ cup quinoa, cooked
  • ½ small apple, diced
  • 2 tablespoons fresh blueberries
  • 2 tablespoons mandarin oranges, peaches or grapefruit
  • 2 tablespoons carrots, chopped or shredded
  • ½ cup thinly sliced cucumber
  • 2 teaspoons slivered almonds, chopped
  • 3 tablespoons avocado, cubed (can be subbed for ¼ cup green peas or chick peas)
  • 1 serving Lemon Vinaigrette (See below)
  • Lemon Vinaigrette
  • (makes 1 serving)
  • INGREDIENTS:
  • 1 teaspoon olive oil
  • 1-1/2 tablespoons lemon juice
  • ½ tablespoons fruit-flavored vinegar
  • ½ teaspoon sugar
  • ¼ garlic clove, minced
  • ¼ teaspoon Dijon mustard
  • ½ teaspoon black pepper
  • Salt to taste
Instructions
  1. Whisk all vinaigrette ingredients together in a medium bowl.
  2. If eating soon, combine kale, chicken and quinoa with the vinaigrette. Add kale mixture and half of the remaining ingredients in a tall jar or plastic salad shaker. Repeat with remaining ingredients. Note: It’s ideal to mix the dressing just before serving to keep the salad fresh and crunchy or if you won’t be eating for a while, simply add the dressing to the bottom of the jar, then layer starting with chicken and other ingredients
Nutrition Information
Serving size: 1 Salad with Dressing Calories: 365 Fat: 17 g Carbohydrates: 33 g Sodium: 166 mg Fiber: 8 g Protein: 30 g