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Skinny Chocolate Marshmallow Holiday Pops

Calling all fellow sweet and treat lovers!  By now you probably know that we both have a sweet tooth, and as registered dietitians and gals who don’t want sweets to get the best of our waistline (or yours!), we’re always trying to find delicious, low-calorie treats that quench sweet cravings.

 

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Typically, we lighten up recipes and put a healthy twist on them and make them calorie-controlled, but when Tammy’s daughter, Summer, wanted Tammy to whip up these delicious treats for her in-school birthday celebration, we found out these were too good not to share! Plus, they’re so festive and perfect for the holidays!  Bring them to parties as a gift for your host or serve them at your own soiree!  And although Summer wanted Tammy to make the treat with two marshmallows per pop, Tammy axed them since one treat is just 60 waist-friendly calories!

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Psst… looking for more delicious and waistline friendly treats?  Please feel free to search this site! And here are a few to try…

Skinny Chocolate Chunk Cookies

Sweeeeeeeet! Potato Pie

Chocolate Drizzled Granola Balls

Microwave Chocolate Chip Peanut Butter Cookies

Skinny Oreo Balls

Pumpkin Spice Cake Roll

 

 

 

Skinny Chocolate Marshmallow Holiday Pops

Makes 35-40 Pops

Ingredients

1 cup chocolate chips

2-1/4 teaspoons canola oil

40 Marshmallows

Sprinkles of choice

40 popsicle sticks

 

Directions

  1. Combine chocolate chips and oil in a microwave safe bowl and melt in microwave in 45-60 second intervals.  Stir at each interval, making sure chocolate doesn’t burn.
  2. Put marshmallows on popsicle sticks and roll in chocolate.  Then roll them or sprinkle with toppings of choice.
  3. Enjoy!

Nutrition Information (per pop): 60 calories, 2 grams of fat

 

Skinny Chocolate Marshmallow Holiday Pops
 
Nutrition Information (per pop) : 60 calories, 2 grams of fat
Author:
Serves: 35-40 pops
Ingredients
  • 1 cup chocolate chips
  • 2-1/4 teaspoons canola oil
  • 40 Marshmallows
  • Sprinkles of choice
  • 40 popsicle sticks
Instructions
  1. Combine chocolate chips and oil in a microwave safe bowl and melt in microwave in 45-60 second intervals.  Stir at each interval, making sure chocolate doesn't burn.
  2. Put marshmallows on popsicle sticks and roll in chocolate.  Then roll them or sprinkle with toppings of choice.
  3. Enjoy!

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Pumpkin Spice Cake Roll

If you’ve read some of our blogs about our other pumpkin-inspired recipes, you probably know that it was our mom’s homemade pumpkin pie that started our pumpkin love affair. But it wasn’t long before we realized that as much as we love desserts that feature pumpkin, most pumpkin desserts are packed with artery-clogging fat and are calorie-loaded, and we’re not so fond of the damage that they can do to your heart and your waistline.  So nowadays, as registered dietitians and personal trainers, we’re always whipping up waist-line friendly, fiber-packed pumpkin delights!

(Psst… Here are a few pumpkin recipes to try… Sweet Potato Wedges with Pumpkin Dip, Pumpkin Soup, Pumpkin Pancakes, Pumpkin Spiced Latte and Mash & Mix Microwave Pumpkin Spiced Apple Oatmeal Cookie.)

 

 

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One of the best things about cooking with pumpkin is that it adds such creaminess that it’s hard to believe it’s a fiber- packed, low-calorie veggie with loads of vitamin A too. This delicious, sweet, rich  and creamy dessert hits the spot, but you can enjoy it without guilt.  At just 145 calories a serving, you won’t regret it in the morning!

 

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Pumpkin Spice Cake Roll
Makes 12 servings

Ingredients
3/4 cup all-purpose flour
3/4 cup sugar
1 teaspoon baking soda
2 teaspoons ground cinnamon
1 teaspoon ground ginger
1/4 teaspoon ground nutmeg
1 cup pumpkin puree
3 eggs (we use Eggland’s Best because they have 25% less saturated fat than other eggs)
1 teaspoon lemon juice

Filling
6 ounces low-fat cream cheese, softened
1 teaspoon vanilla extract
1/2 cup confectioners’ sugar, plus additional for sprinkling
1/2 teaspoon lemon zest

Directions
1. Preheat oven to 375 degrees F. Line the bottom of an 18×13 inch cookie sheet with parchment paper.

2. In a large bowl, whisk together flour, sugar, baking soda, cinnamon, ginger and nutmeg. Stir in pumpkin, eggs, and lemon juice. Pour the batter into prepared pan and spread evenly.

3. Bake for about 10-15 minutes or until a toothpick inserted in the center comes out clean. Cool in pan for 5 minutes. Invert onto a damp kitchen towel dusted with confectioners’ sugar. Gently peel off parchment paper. Roll up cake in the towel jelly-roll style, starting with a short side. Place the cake on a baking sheet and let cool in the refrigerator for about 20 minutes.

4. Meanwhile, make the filling: In a medium bowl, blend cream cheese, vanilla, lemon zest, and sugar with an electric mixer until fluffy. Chill in the refrigerator while the cake is cooling.

5. Unroll cake; spread filling evenly over cake, leaving a 1/2 inch border all around. Carefully reroll. Wrap tightly with plastic wrap and refrigerate for 1 hour (or more) before serving. Slice and enjoy! Store leftovers in the refrigerator. Optional: sprinkle additional confectioners’ sugar on top for garnish.

Nutrition Facts: 145 Calories, 3 g Fat, 2 g Saturated Fat, 54 mg Cholesterol, 185 mg Sodium, 26 g Carbohydrate, 1 g Fiber, 18 g Sugar, 4 g Protein

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

 

Pumpkin Spice Cake Roll
 
Nutrition Facts: 145 Calories, 3 g Fat, 2 g Saturated Fat, 54 mg Cholesterol, 185 mg Sodium, 26 g Carbohydrate, 1 g Fiber, 18 g Sugar, 4 g Protein
Author:
Serves: 12
Ingredients
  • ¾ cup all-purpose flour
  • ¾ cup sugar
  • 1 teaspoon baking soda
  • 2 teaspoons ground cinnamon
  • 1 teaspoon ground ginger
  • ¼ teaspoon ground nutmeg
  • 1 cup pumpkin puree
  • 3 eggs (we use
  • Eggland’s Best
  • because they have 25% less saturated fat than other eggs)
  • 1 teaspoon lemon juice
  • Filling
  • 6 ounces low-fat cream cheese, softened
  • 1 teaspoon vanilla extract
  • ½ cup confectioners' sugar, plus additional for sprinkling
  • ½ teaspoon lemon zest
Instructions
  1. Preheat oven to 375 degrees F. Line the bottom of an 18x13 inch cookie sheet with parchment paper.
  2. In a large bowl, whisk together flour, sugar, baking soda, cinnamon, ginger and nutmeg. Stir in pumpkin, eggs, and lemon juice. Pour the batter into prepared pan and spread evenly.
  3. Bake for about 10-15 minutes or until a toothpick inserted in the center comes out clean. Cool in pan for 5 minutes. Invert onto a damp kitchen towel dusted with confectioners' sugar. Gently peel off parchment paper. Roll up cake in the towel jelly-roll style, starting with a short side. Place the cake on a baking sheet and let cool in the refrigerator for about 20 minutes.
  4. Meanwhile, make the filling: In a medium bowl, blend cream cheese, vanilla, lemon zest, and sugar with an electric mixer until fluffy. Chill in the refrigerator while the cake is cooling.
  5. Unroll cake; spread filling evenly over cake, leaving a ½ inch border all around. Carefully reroll. Wrap tightly with plastic wrap and refrigerate for 1 hour (or more) before serving. Slice and enjoy! Store leftovers in the refrigerator. Optional: sprinkle additional confectioners' sugar on top for garnish.

Skinny Potato Skins

If you love decadent comfort food, but don’t want it to harm your waistline, this recipe is for you!  You can indulge, guilt-free in this lil number– you can have four of them for just 131 calories– woot, woot!

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Psst…if you want more comfort foods, please feel free to search this site (we’re always lightening them up!)!  Here are few to try:

Skinny Mash

Skinny Mac and Cheese

Spaghetti Squash with Tomato Sauce and Parmesan Cheese

 

Skinny Potato Skins

Ingredients

  • 2 medium russet potatoes
  • ¼ c. chopped green onion
  • 1 slice of turkey bacon, crumbled
  • 1 c. low fat cheddar cheese
  • 1/3 c. non-fat plain Greek yogurt or low fat sour cream (optional)

Directions

  • Preheat oven to 400o F and place baked potatoes in the oven for about 40-45 minutes.
  • Once potatoes are soft, take them out of the oven and allow them to cool. Next cut each potato into 4 pieces (first in half lengthways, and then cut those halves in half width ways). Using a melon baller, scoop out the inside of the potato, leaving enough to line the skin of the potato. Then, cut each of those halves in half again so that each potato makes 8 potato skins.
  • Once the potatoes have been sliced and scooped, lightly sprinkle a small amount of green onion on each potato skin. Next, place 1 T. of cheddar cheese on top of the green onion, making sure to cover the entire potato. Lastly, evenly sprinkle a small amount of crumbled turkey bacon on top of the cheese on each piece of potato. Place the potato skins on a baking sheet and put them in the oven for about 10 minutes on 375oF.
  • After cheese has melted, take the potato skins out of the oven and allow them to cool. If you desire, you may top each potato skin with a few chopped green onions and a 1tsp. of low-fat sour cream or plain nonfat Greek yogurt. Enjoy!

Nutrition Facts: Makes: 16 potato skins.

Serves: 4, Serving Size: 4 potato skins; Calories Per Serving: 131; Total Fat: 3g; Protein: 11g; Carbohydrate: 14g; Fiber: 3g; Sugar: 1g; Sodium: 300mg

 

Skinny Potato Skins
 
Nutrition Facts: Makes: 16 potato skins. Serves : 4, Serving Size: 4 potato skins; Calories Per Serving: 131; Total Fat: 3g; Protein: 11g; Carbohydrate: 14g; Fiber: 3g; Sugar: 1g; Sodium: 300mg
Author:
Serves: 16
Ingredients
  • 2 medium russet potatoes
  • ¼ c. chopped green onion
  • 1 slice of turkey bacon, crumbled
  • 1 c. low fat cheddar cheese
  • ⅓ c. non-fat plain Greek yogurt or low fat sour cream (optional)
Instructions
  1. Preheat oven to 400
  2. o
  3. F and place baked potatoes in the oven for about 40-45 minutes.
  4. Once potatoes are soft, take them out of the oven and allow them to cool. Next cut each potato into 4 pieces (first in half lengthways, and then cut those halves in half width ways). Using a melon baller, scoop out the inside of the potato, leaving enough to line the skin of the potato. Then, cut each of those halves in half again so that each potato makes 8 potato skins.
  5. Once the potatoes have been sliced and scooped, lightly sprinkle a small amount of green onion on each potato skin. Next, place 1 T. of cheddar cheese on top of the green onion, making sure to cover the entire potato. Lastly, evenly sprinkle a small amount of crumbled turkey bacon on top of the cheese on each piece of potato. Place the potato skins on a baking sheet and put them in the oven for about 10 minutes on 375 degrees F.
  6. After cheese has melted, take the potato skins out of the oven and allow them to cool. If you desire, you may top each potato skin with a few chopped green onions and a 1tsp. of low-fat sour cream or plain nonfat Greek yogurt. Enjoy!

Chocolate Almond Breakfast Pudding

By now you know that although we are registered dietitians and personal trainers who base our diets on fresh, unprocessed healthy foods, we are suckers for chocolate. 🙂 Yep, in fact, we’re so wild for chocolate, that it wouldn’t surprise us if you told us that you heard us arguing over the last chocolate covered pretzel…or a Hershey’s kiss…or a hot chocolate (we don’t discriminate and would even enjoy one in the summer) for that matter! 🙂 So we’re always whipping up new yummy, waistline-friendly– and healthy– chocolate recipes! Have you tried our Guac-Chocolate Mousse or our Chocolate Drizzled Granola Balls or our Chocolate Coconut Chia Balls, just to name a few.

We whipped up this pudding with breakfast in mind.  For that reason, our goal was to create a satisfying recipe with just a  hint of chocolate so it wouldn’t be so overly sweet that it would set your taste buds off craving more of the super sweet flavor all day.  You know, when something is just so sweet and good, you just want more and more vs. when it’s simply just good and satisfying, when you’re done, you’re done.  The latter is true for this pudding–with just a hint of chocolate, in this satisfying creamy pudding texture, it puts the kibosh on your sweet taste buds and your body will be fueled with fiber and protein without the highs and crashes from sugary foods.

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One of the best strategies we use with our weight loss clients to ensure weight loss success is to substitute high-calorie, low-nutrient foods with foods that are rich in protein and fiber. This protein/fiber combo helps to keep you feeling satisfied so you don’t overeat due to hunger. It also helps to keep blood sugar levels stable so you don’t experience energy/ sugar crashes that send you running for simple carbohydrates and sugar for a quick pick-me-up. Our clients who start using this strategy can’t believe how much easier it becomes to prevent overeating.

Chocolate_Almond_Breakfast_Pudding_collageAnd guess what? We’ve got you covered with the satiating protein/fiber combo in this Chocolate Almond Breakfast Pudding. We use chia seeds which are a great example of a food that’s rich in both fiber and protein– in only one ounce they contain 11 grams of fiber and 4 grams of protein. (If you’ve never used them before, other than trying them in our pudding, try sprinkling a teaspoon of chia seeds in your smoothies, on top of oatmeal, or mixed into a muffin batter for an added fiber boost that will keep you feeling full for hours.) As an added bonus, chia seeds are high in minerals such as calcium and magnesium and are a good plant-based source of omega-3 fatty acids.

 

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Chocolate Almond Breakfast Pudding

This Chocolate Almond Breakfast Pudding combines the satiating combo of protein and fiber (thanks to chia seeds) and a hint of our love (chocolate!) to create a healthy, satisfying breakfast.  We suggest having it with some fruit and eggs for a fab, super satiating meal!

 

Makes 2 servings

Ingredients

  • 3/4 cup unsweetened almond milk (plain or vanilla)
  • 2 tablespoons chia seeds
  • 2 tablespoons cocoa powder
  • 1 T honey
  • 1/4 teaspoon almond extract
  • Dark chocolate shavings, optional

Directions:

Combine almond milk and chia seeds in a small bowl. Let sit for an hour (or more) so that the seeds can rehydrate. Add this mixture and all other ingredients (except chocolate shavings) in a high-speed blender and blend until smooth. Pour into small glasses and refrigerate until chilled. Top with chocolate shavings, enjoy!

Nutrition Facts: 124 Calories, 6 g Fat, 1 g Saturated Fat, 0 mg Cholesterol, 64 mg Sodium, 18 g Carbohydrate, 7 g Fiber, 9 g Sugar, 4 g Protein

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Chocolate Almond Pudding
 
Author:
Recipe type: Dessert
Serves: 2
Ingredients
  • ¾ cup unsweetened almond milk (plain or vanilla)
  • 2 tablespoons chia seeds
  • 2 tablespoons cocoa powder
  • 1 T honey
  • ¼ teaspoon almond extract
  • Dark chocolate shavings, optional
Instructions
  1. Combine almond milk and chia seeds in a small bowl. Let sit for an hour (or more) so that the seeds can rehydrate. Add this mixture and all other ingredients (except chocolate shavings) in a high-speed blender and blend until smooth. Pour into small glasses and refrigerate until chilled. Top with chocolate shavings, enjoy!
Nutrition Information
Calories: 124 Fat: 6 Saturated fat: 1 Carbohydrates: 18 Sugar: 9 Sodium: 64 Fiber: 7 Protein: 4 Cholesterol: 0

 

Homemade Strawberry Fro-Yo

As registered dietitians and personal trainers you may think that since we eat a healthy diet, exercise and love veggies that we automatically must just not like sweets. Ha! If only!

Strawberry Frozen Yogurt

 The truth is we love chocolate and frozen desserts. In fact, we joke about being single-handedly (or double 😉 ) responsible for putting a frozen yogurt shop out of business when we were in high school and our friend worked at the shop and hooked us up with free frozen yogurt. We practically lived there!

Thankfully, since those days, we’ve learned to make some pretty delicious, waistline-friendly frozen desserts that we can eat and get in the very comfort of our own home! Remember our Skinny Strawberry Mint Ice Cream , Dark Chocolate Banana Ice Cream and this Chocolate Peanut Butter Banana Ice Cream? Well those just whet our appetite to make more!

And now that it’s officially summer, we’ve whipped up this yummy and healthier choice for dessert and your sweet tooth! It’s lower in fat than ice cream and healthier with low-fat Greek yogurt– and fruit for added sweetness instead of using lots of sugar.

 

Curious what gets weightloss hopefuls into trouble when they go for fro-yo? Toppings and portion sizes. So remember this:

1) If you want a topping, go for fruit OR if you really want a candy topping, get 1 teaspoon on the side. Then dip your fro-yo into that so you can control the portion topping.

2) To control the portion at the make your own yogurt bars, if you have trouble eyeballing the portion, consider filling a portion onto the lid instead and then scooping it into the yogurt container—this will help to keep you portion in check.

We’ve a homemade version for you to try!

 

Homemade Strawberry FroYo

Serves: 4

 

Ingredients

16 oz low-fat plain Greek Yogurt

1/4 cup sugar

1/2 tsp vanilla

1/2 cup fresh strawberries, sliced

 

Directions

  1. Thoroughly mix all ingredients in a medium size bowl.
  2. Pour Mixture into ice cream maker or blender and churn or blend until all ingredients are mixed evenly and mixture is smooth. If not using an ice cream maker, place mixture in a freezer safe container and place in the freezer for two to four hours and then serve.
  3. If using an ice cream maker, serve immediately and Enjoy!!

Note: If you don’t have an ice cream maker and don’t want to wait the 2-4 hours to make this a frozen dessert, you can simply drink the delish smoothie! 🙂

 

Nutrition Facts: 122 calories, 0 g fat, 0 g saturated fat, 0 mg cholesterol, 43 mg sodium, 19 g carbs, 0 g fiber, 14 g sugar, 12 g protein

 

Homemade Strawberry Fro-Yo
 
Author:
Serves: 4
Ingredients
  • 16 oz low-fat plain Greek Yogurt
  • ¼ cup sugar
  • ½ tsp vanilla
  • ½ cup fresh strawberries, sliced
Instructions
  1. Thoroughly mix all ingredients in a medium size bowl.
  2. Pour Mixture into ice cream maker or blender and churn or blend until all ingredients are mixed evenly and mixture is smooth. If not using an ice cream maker, place mixture in a freezer safe container and place in the freezer for two to four hours and then serve.
  3. If using an ice cream maker, serve immediately and Enjoy!!
Nutrition Information
Calories: 122 Fat: 0 g Saturated fat: 0 g Carbohydrates: 19 g Sugar: 14 g Sodium: 43 mg Fiber: 0 g Protein: 12 g Cholesterol: 0 mg

 

Tropical Green Smoothie

June 17th is “National Eat All Your Veggies Day,” and since we’re all about getting more veggies all year round, this delicious smoothie will help get the job done, no matter what day it is!…

We know what you’re thinking—that we probably were the ones who invented such a day! But this day really exists—without our doing!  And although in our hearts and minds, every day is National Eat All Your Veggies Day 😉 , we’re thrilled that this day is officially recognized!

BTW, thank you so much for making our day—so many of you emailed us to tell us you love and would never guess you were actually getting your veggie servings in our Skinny Green Smoothie, our Avocado and Apple Green Smoothie, and our Kale Recharge Smoothie and we can’t wait for you to try this to feel the same way! 🙂

 

30923722 - healthy green juice smoothie surrounded by whole fruits, vegetables and chia seeds with fresh strawberry garnish and red swirl straw

 

 

And if you struggle to get your veggies in, this is the easiest, most delicious way to make that challenge obsolete– and you can enjoy it at breakfast to really start your day off right!  This morning boost is packed with nutrients that’ll help mop up damage in your body created by pollution, toxins and stress, while helping you to fight inflammation and disease.  With just 217 calories and 15 grams of satisfying protein, this smoothie is a complete score. (Oh yeah!)

Filled with fiber and antioxidants, this tropical green smoothie is a great energy booster to start off your day right.

The magic of the Tropical Green Smoothie:

Hello Veggies, hasta la vista toxins! Veggies contain phytonutrients to help prevent destructive particles from injuring cells.  And in this smoothie, we’ve got kale.

Kale, besides being packed with nutrients like Vitamin A, Vitamin C, Vitamin K and Vitamin B6, has glutathione, a protein in veggies that grabs onto toxins and drags them out of our body!

*Notice this smoothie uses fresh, not cooked kale. That’s because cooking or processing decreases the glutathione bioavailability.

Pineapple and strawberries contain antioxidant and anti-inflammatory compounds, which help to neutralize toxins and prevent damage caused from the inflammation that results from stress, pollution and even from overdoing it on less-than-healthy toxin-creating foods and drinks.

Flaxseeds are a good source of omega-3 essential fatty acids. They are important for brain health and powerful anti-inflammatories that protect against heart disease.

This smoothie will leave you feeling refreshed and ready to take on the day!

Enjoy!

Makes 2 servings

Ingredients:

2 cups kale, packed

2 cups pineapple, cut into cubes

1 cup frozen strawberries

7 oz. plain Greek yogurt

1 tsp flaxseeds

Directions:

1. Cut kale into ribbons by removing the stems and cutting them into pieces that look like 1-inch strips. Pack the kale into the cups to ensure that you are getting the full serving.

2. Cut the frozen strawberries into halves (allow to slightly thaw if they are too frozen to cut).

3. Add yogurt to the blender and then add the kale, pineapple, strawberries, and flaxseeds and blend until smooth.

Nutrition Information per Serving:

Calories: 207

Carbohydrates: 33 grams

Fat: 2 grams

Protein: 15 grams

Sodium: 73 milligrams

Sugar: 25 grams

Fiber: 5 grams

Cholesterol: 4 milligrams

Tropical_Green_Smoothie_logo

Tropical Green Smoothie
 
Prep time
Total time
 
Serves: 2
Ingredients
  • 2 cups kale, packed
  • 2 cups pineapple, cut into cubes
  • 1 cup frozen strawberries
  • 7 oz. plain Greek yogurt
  • 1 tsp flaxseeds
Instructions
  1. Cut kale into ribbons by removing the stems and cutting them into pieces that look like 1-inch strips. Pack the kale into the cups to ensure that you are getting the full serving.
  2. Cut the frozen strawberries into halves (allow to slightly thaw if they are too frozen to cut).
  3. Add yogurt to the blender and then add the kale, pineapple, strawberries, and flaxseeds and blend until smooth.
Nutrition Information
Serving size: 12 oz. Calories: 207 Fat: 2 g Carbohydrates: 33 g Sugar: 25 g Sodium: 73 mg Fiber: 5 g Protein: 15 g Cholesterol: 4 mg