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Egg-cellent Omelet

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

 

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Egg-cellent Omelet

Serves 1

 

Ingredients

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

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

1 TBSP corn

1 TBSP sliced beets

1/4 cup sliced carrots

1/4 cup diced zucchini

1 TBSP chick peas

1 tsp dried basil

 

Optional:

1 TBSP fresh hummus

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

 

 

Directions

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

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

Optional: Toast tortilla and spread hummus on warm tortilla!

 

Nutritional Information, per serving

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

 

With optional hummus and tortilla:

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

 

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For more than 100 delicious recipes, a 10-day Weight Loss Jumpstart and Detox Plan, plus a GET HEALTHY plan please check out The Nutrition Twins’ Veggie Cure.

 

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

 

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

Easy Fruit Crepes

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

 

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Easy Fruit Crepes

Serves 1

Ingredients

1 whole grain crepe 

¼ cup 1% milk fat cottage cheese

¼ cup fresh blueberries

½ cup fresh strawberries

 Directions

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

Nutritional information, per 1 crepe

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

For more than 100 delicious recipes, a 10-day Weight Loss Jumpstart and Detox Plan, plus a GET HEALTHY plan please check out The Nutrition Twins’ Veggie Cure.

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

 

 

Cool Pesto-Drizzled Butternut Squash Soup

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

Butternut Squash soup Yogurt dollop Pesto Swirl

Ingredients, per 1 serving

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

1.5 TSP pesto sauce

4 ounces plain nonfat Greek yogurt, for garnish

Directions

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

Nutritional information, per 1 cup serving

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

51% Vitamin A

For more than 100 delicious recipes, a 10-day Weight Loss Jumpstart and Detox Plan, plus a GET HEALTHY plan please check out The Nutrition Twins’ Veggie Cure.

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

Copycat Ramen Noodles – Vegan Japanese Noodles with Veggies

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

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

 

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

 

Copycat Ramen Noodles – Vegan Japanese Noodles with Veggies

Serves 1

 

Ingredients:

1 packet of Tofu Shirataki Noodles

1/4 cup sliced carrots

1/2cup mixed lettuce

1/4 cup chopped yellow bell pepper

1 tsp dried basil flakes

Olive Oil Spray

 

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

Directions

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

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

 

Nutritional Information, per person

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

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

 

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

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

 

 

 

Summer Salad with Coconut Sprinkles

With bikini season just around the corner, salads are a great way to lighten up and keep things cool. But we’ve heard your requests—you’d like some salad ideas to shake things up a bit and prevent your taste buds from becoming bored with the mundane ‘ole recipe.   Not only is our new power salad recipe excellent if you’re working on your summer bod, it’s also loaded with nutrients and will give your taste buds the excitement they are craving!

 

summer salad with coconut sprinkles

 

This salad has a summery twist with the sweetness of shredded coconut. Combine that with spicy red pepper flakes and wine vinegar and your taste buds will get sweet, savory and spicy all in one scrumptious fork-full!

 

Summer Salad with Coconut Sprinkles

 Serves 1

 

Ingredients

1 cup leafy greens

½ cup chopped bell pepper (we use large chunks of red, green and yellow)

¼ cup sliced or shredded beets, raw

¼ cup quartered zucchini slices

1 TBSP shredded coconut, unsweetened

1 TBSP red wine vinegar

1 TSP red pepper flakes

 

Directions

Simply add the lettuce to a bowl. Top with veggies and sprinkle with coconut. Evenly pour the vinegar over your delish salad and toss in the red pepper flakes! Enjoy!

 

If you’re in the summer coconut mood, we suggest pairing this with our Wake Up Smoothie recipe which also has some protein for long-lasting energy and staying power!

 

Nutritional Information, per 1 salad

104 calories, 3g fat, 18g carbohydrates, 5g fiber, 8g sugar, 4g protein. 33mg sodium, 344mg potassium

Added bonus: 150% Vitamin A!

 

For more than 100 delicious recipes like this, a 10-day Weight Loss Jumpstart and Detox Plan, plus a GET HEALTHY plan please check out The Nutrition Twins’ Veggie Cure

 

 

 

Summer Salad with Coconut Sprinkles
 
Nutritional Information, per 1 salad 104 calories, 3g fat, 18g carbohydrates, 5g fiber, 8g sugar, 4g protein. 33mg sodium, 344mg potassium Added bonus: 150% Vitamin A!
Author:
Serves: 1
Ingredients
  • 1 cup leafy greens
  • ½ cup chopped bell pepper (we use large chunks of red, green and yellow)
  • ¼ cup sliced or shredded beets, raw
  • ¼ cup quartered zucchini slices
  • 1 TBSP shredded coconut, unsweetened
  • 1 TBSP red wine vinegar
  • 1 TSP red pepper flakes
Instructions
  1. Simply add the lettuce to a bowl. Top with veggies and sprinkle with coconut. Evenly pour the vinegar over your delish salad and toss in the red pepper flakes! Enjoy!
  2. If you’re in the summer coconut mood, we suggest pairing this with our
  3. Wake Up Smoothie
  4. recipe which also has some protein for long-lasting energy and staying power!

Vegan Mocha-licious Coffee

Who likes consuming a load of calories, fat and processed ingredients at breakfast time from their morning brew?! NOT US! And apparently you don’t either, as we’ve gotten a ton of requests for a coffee recipe that’s a delicious, healthy and budget-friendly (to boot!) alternative to coffee shop options. So here’s our own healthier version of this “pick me up”!

 

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If you want a little help ridding your body of toxins, check our Lemon and Mint Detox Drink,  our  Lemon Ginger Detox drink, our Cucumber Blueberry Water Flush, and we give you some other details to really get back on the clean and healthy path in Our 5 Steps to Cleanse The Body Detox and Recharge.

And to start your day of with a No-preservative boost say hello to this….

Vegan Mocha-licious Coffee

 

Serves 1

 

Ingredients:

3/4 cup freshly made coffee

1 TBSP cocoa powder

1 tsp sugar

¼ cup organic, unsweetened almond or soy milk

 

Directions:

Make your favorite type of coffee (medium, bold, hazelnut, vanilla, etc.) and pour into a large mug. Slightly warm the milk in the microwave for 30 seconds.

In a small bowl, mix together the cocoa powder and sugar. Gently whisk in the warm milk. Gently pour the milk mixture over the coffee. Stir to evenly distribute the ingredients. Enjoy!

 

Nutritional information, per 1 cup serving

52 calories, 2g fat, , 9g carbohydrates, 6g sugar, 3g protein, 2g fiber, 30mg sodium, 245mg potassium .

For more than 100 delicious recipes like this, a 10-day Weight Loss Jumpstart and Detox Plan, plus a GET HEALTHY plan please check out The Nutrition Twins’ Veggie Cure

Vegan Mocha-licious Coffee
 
Author:
Serves: 1
Ingredients
  • ¾ cup freshly made coffee
  • 1 TBSP cocoa powder
  • 1 tsp sugar
  • ¼ cup organic, unsweetened almond or soy milk
Instructions
  1. Make your favorite type of coffee (medium, bold, hazelnut, vanilla, etc.) and pour into a large mug. Slightly warm the milk in the microwave for 30 seconds.
  2. In a small bowl, mix together the cocoa powder and sugar. Gently whisk in the warm milk. Gently pour the milk mixture over the coffee. Stir to evenly distribute the ingredients. Enjoy!
Nutrition Information
Serving size: 1 drink Calories: 52 Calories Fat: 2 g Carbohydrates: 9 g Sodium: 30 mg Fiber: 2 g Protein: 3 g