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Simple Krunchy Kale Snack

 

Packed with nutrients, kale is one of the trendiest super-foods– and we couldn’t be happier that everyone is trying to get their hands on something so green that it might as well be money!  And it actually is like money for your health.  Combining kale with a low-fat source of dairy provides the added benefit of protein, calcium and vitamin D. This recipe is a twist on a traditional snack but has all of the healthy nutrients needed to keep your day going!

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Added bonus other than deliciousness? Kale is low in calories, has no fat, and is high in fiber, vitamins like A and C.  Plus, making kale a part of your diet can help lower your cholesterol and can help to keep your liver healthy with its’ detoxification properties.  In fact, kale is one of the very few foods that can actually help the liver in both phases of its’ two-step detoxification process!  Indulge in this snack and help your body to be toxin free!

Simple Krunchy Kale Snack 

Ingredients, serves 1

¼ cup Kale Chips (we used “Brad’s Raw Crunchy Kale – Naked (with sunflower seeds, cashews & plain vegan cheese)” – it’s organic, vegan, kosher and gluten free!)

½ cup Ricotta cheese, low-fat

 

Directions

Simply scoop the ricotta into a small bowl. Sprinkle the kale chips on top! Enjoy!

Nutritional Information – per serving

164 calories, 10g carbohydrates, 9g fat, 3.4g saturated fat, 2g fiber, 166mg sodium, 16g protein

 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

 

 

 

Cinnamon Fruit “Milkshake”

 

There’s something about a creamy milkshake that seems to take us (and most of our clients) back to the days of childhood.  There didn’t seem to be so much processed food and the milkshake was just ice cream and milk—and so delicious!  And also it didn’t seem so, well, bad-for-you.  The truth is, drinking the occasional milkshake here and there just provided a bit more fat and calories than you’d want to be getting regularly and no one really worried about it. So in honor of carefree days when a milk-shake was a bit more guilt-free, say hello to this Cinnamon Fruit “Milkshake” with the naturally delish flavors of a milkshake yet very little fat and twice the taste!

 With this simple, quick and easy recipe, you can certainly have the best of both worlds—a creamy and scrumptious naturally delicious milkshake with less than 200 calories—179 in fact! Plus, it will give you a little extra boost and some healthy nutrients without weighing you down!

Psst… As you know, we love to make healthy versions of smoothies and shakes– so here’s a few more to try:

Strawberry “Milkshake”

Healthy Chocolate Shake

Tropical Green Smoothie

Berry_Banana_Smoothie

Cinnamon Fruit “Milkshake”

Makes 3 Servings

Ingredients

1 banana

1/2 pear

½ cup mixed berries, frozen

¾ cup skim milk

1/3 cup carrot juice

2 tbsp honey

1 tbsp cinnamon

1/2 cup ice

½ cup nonfat Greek Yogurt, Raspberry

Directions

Simply add the ingredients into a blender and blender until smooth. Pour the “milkshake” into three glasses and enjoy!

*You probably have noticed that we typically choose to add frozen fruits in our smoothies—this is simply because it creates a milkshake-like consistency – without the fat or added sugars!

Nutrition Facts per Serving (3 servings per recipe):

Each serving has 179 calories, 0g of fat, 40g carbohydrate, 4g fiber, 30g sugar, 7.5g protein, 1 mg of cholesterol, 63 mg of sodium, 360mg potassium

Added bonus: This recipe provides 100% of your daily value of 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.

 

cinnamon fruit milkshake photo

 

Cinnamon Fruit “Milkshake”
 
Nutrition Facts per Serving (3 servings per recipe) : Each serving has 179 calories, 0g of fat, 40g carbohydrate, 4g fiber, 30g sugar, 7.5g protein, 1 mg of cholesterol, 63 mg of sodium, 360mg potassium
Author:
Ingredients
  • 1 banana
  • ½ pear
  • ½ cup mixed berries, frozen
  • ¾ cup skim milk
  • ⅓ cup carrot juice
  • 2 tbsp honey
  • 1 tbsp cinnamon
  • ½ cup ice
  • ½ cup nonfat Greek Yogurt, Raspberry
Instructions
  1. Simply add the ingredients into a blender and blender until smooth. Pour the “milkshake” into three glasses and enjoy!
  2. *You probably have noticed that we typically choose to add frozen fruits in our smoothies—this is simply because it creates a milkshake-like consistency – without the fat or added sugars!

Whole Wheat Blueberrilicious Coconut Muffins

 

Who wants muffin tops? Although, most people aren’t fans of muffin tops on their body, we’re the first to admit, that the top of the muffin themselves just happens to be our favorite part.  And these Whole Wheat Blueberrilicious Coconut Muffins are the perfect way to cure your sweet tooth without going overboard! You can have the top—and the rest—of the delicious, moist, and stuffed with blueberries muffin, guilt-free!! Deeeeelish! 

And if you’re like us and like delish but healthy muffins that aren’t gonna give you a muffin top, you’ll love our Mini Frittata Muffins, Skinny Mini Muffins, Skinny Banana Bread MuffinsMatcha Oatmeal Craisin Muffins

 

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Whole Wheat Blueberrilicious Coconut Muffins

Makes 16 muffins

Ingredients

1.5 cups whole wheat pastry flour

1 tsp baking powder

1 tsp baking soda

1/2 tsp salt

1.25 tsp cinnamon

1/4 cup Buttery Soft Spread, softened at room temperature

1/3 cup sugar

2.5 Tbsp honey

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

1/3 cup skim milk

2.5 Tbsp light cream

1 tsp vanilla

1 cup frozen blueberries, unsweetened

1/2 cup shredded coconut, unsweetened

 

Directions

Preheat oven to 350F and insert 16 muffin liners into the muffin pan. (A traditional muffin pan has 12 cups. So, you may need two pans!

In a small bowl, whisk together the flour, baking powder, baking soda, salt and cinnamon. Set aside.

Using a mixer, beat the soft spread until light and fluffy. Sprinkle the sugar on top and beat for one minute. Add the honey and mix until combined. Beat in one egg. Once completely mixed, beat in the second egg. Leaving the mixer on low, add the milk, cream and vanilla into the mixture.

Turn off the mixer and sprinkle with the flour mixture and gently stir (by hand) until combined.  Gently stir in the blueberries and coconut.

Evenly spoon about 1/3 cup of the batter into the muffin liners. Once the muffin pan is full, gently shake the pan (in a “back and forth” motion) to allow the mixture to have an evenly spread top. Place the muffin pan into the oven for about 20 minutes, or until the toothpick comes out clean.

 

Nutritional Information, per muffin

116 calories, 4g fat, 2g saturated fat, 19mg cholesterol, 215mg sodium, 36mg potassium, 18g carbohydrates, 2g fiber, 8g sugar, 2g 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. 

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

Whole Wheat Blueberrilicious Coconut Muffins
 
Nutritional Information per muffin 116 calories, 4g fat, 2g saturated fat, 19mg cholesterol, 215mg sodium, 36mg potassium, 18g carbohydrates, 2g fiber, 8g sugar, 2g protein
Author:
Serves: 16
Ingredients
  • 1.5 cups whole wheat pastry flour
  • 1 tsp baking powder
  • 1 tsp baking soda
  • ½ tsp salt
  • 1.25 tsp cinnamon
  • ¼ cup Buttery Soft Spread, softened at room temperature
  • ⅓ cup sugar
  • 2.5 Tbsp honey
  • 2 eggs
  • ⅓ cup skim milk
  • 2.5 Tbsp light cream
  • 1 tsp vanilla
  • 1 cup frozen blueberries, unsweetened
  • ½ cup shredded coconut, unsweetened
Instructions
  1. Preheat oven to 350F and insert 16 muffin liners into the muffin pan. (A traditional muffin pan has 12 cups. So, you may need two pans!
  2. In a small bowl, whisk together the flour, baking powder, baking soda, salt and cinnamon. Set aside.
  3. Using a mixer, beat the soft spread until light and fluffy. Sprinkle the sugar on top and beat for one minute. Add the honey and mix until combined. Beat in one egg. Once completely mixed, beat in the second egg. Leaving the mixer on low, add the milk, cream and vanilla into the mixture.
  4. Turn off the mixer and sprinkle with the flour mixture and gently stir (by hand) until combined.
  5. Gently stir in the blueberries and coconut.
  6. Evenly spoon about ⅓ cup of the batter into the muffin liners. Once the muffin pan is full, gently shake the pan (in a “back and forth” motion) to allow the mixture to have an evenly spread top. Place the muffin pan into the oven for about 20 minutes, or until the toothpick comes out clean.

Wake up Smoothie

If early weekday morning wake-up calls have you longing for the weekend, then we’ve got just the thing to  jumpstart your morning!

Strawberry_Banana_Smoothie

This Wake Up Smoothie has protein, fiber and quality carbs—plus it’s packed with nutrients –potassium (to restore the body’s normal fluid balance after waking dehydrated), Vitamin B6 and Vitamin C (both are important to boost your mood), and more–see below for the complete list!

On mornings when we’re really rushed, we make a smoothie in a “to go” cup.  Thanks to the Nutribullet for making that “blend-and-go” so easy.  Then we simply grab a hard cooked egg (we like Eggland’s Best eggs  because they have 25% less saturated fat than ordinary eggs) for extra protein and to round out the healthy, satisfying breakfast –and we’re out the door! Drink up & GOOD MORNING!

 

Wake Up Smoothie

2 servings

 

Ingredients

1 cup coconut water (we used Vita Coco)

1 medium mandarin orange, peeled

1 cup strawberries, halves

1 medium banana

½ cup pineapple, diced

1 cup plain soy milk or almond milk, unsweetened

1 scoop (26 grams) 100% whey protein powder (we use Tera’s Whey- Organic Bourbon Vanilla)

½ cup ice cubes

 

Directions

Simply add the coconut water, orange, strawberries, banana, pineapple and milk into a blender. Blend until combined. Blend ice cubes to thicken the beverage. Lastly, gently blend or stir in the protein powder. Pour into two glasses & enjoy!

 

 

Nutritional Information, per serving

233 calories, 3g fat, 30mg cholesterol, 104mg sodium, 862mg potassium, 39g carbohydrate, 6g fiber, 28g sugar (all natural from fruit!), 15g protein

Added Bonus: 25% Vitamin B12, 66% Vitamin B6, 226% Vitamin C, 37% Calcium, 90% Maganese, 45% Pantothenic Acid, 70% Riboflavin, 50% Thiamin!

 

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 to eat nutritiously.

 

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WUS 1

Loaded Overnight Oatmeal

One of the best things you can do for yourself is eat a healthy and satisfying breakfast that’ll not only set your morning off on the right foot and set the tone for the entire day, but also that will provide you with a healthy source of energy and that won’t leave you hungry mid-morning.   We all know oatmeal makes an awesome start to your healthy morning.   So to spice up your morning, add some excitement to your oats with this delish recipe! Not only is this recipe packed with healthy fats, quality carbohydrates and protein, it’s also high in dietary fiber to keep you satiated and regular—and Vitamin C to boost your immunity. This post-workout breakfast has 2 servings of fruit!

 muesli_with_fruit

The great thing about this recipe is that you can actually make it in minutes the night before and then allow the flavors to fully develop so you’ll wake up to a scrumptious, healthy and hearty breakfast!

(Psst… looking for more healthy comfort food? Please feel free to search this site! And here are a few lightened up ones to try…

Skinny Potato Skins

Skinny Mash

Comfort Food Reinvented Apple Pie  

Microwave Peanut Butter Chocolate Chip Cookies )

 

Loaded Overnight Oatmeal

Serves 1

 

Ingredients

½ cup dry, quick oats

1 cup water

4 TBSP yogurt, plain, organic

1 TSP ground cinnamon

¼ cup frozen blueberries

¼ cup frozen raspberries

2 Tbsp diced pineapple

¼ cup sliced strawberries

1 TSP slivered almonds

1 TSP pumpkin seeds

1 TSP chopped walnuts

 

Directions

  1. 1. Place oats and water in a microwave-safe bowl. Cook in the microwave for 2.5 minutes or until oatmeal reaches desired consistency (duration may vary to microwave temperatures).
  2. 2. Sprinkle cinnamon on top of the oats and stir in with the yogurt. Add the fruit, seeds and nuts and stir gently. Allow to cool for 5 minutes.
  3. 3. Place tin foil over the bowl and place in the refrigerator overnight to allow flavors to fully develop. In the morning, you may enjoy this recipe hot or cold.

 

In the summer time we really like this as a cool, refreshing post-workout breakfast.  And in the winter, you guessed it—we’re all about the warmth!  Enjoy!

 

Nutritional Information, per serving

289 calories, 7g at, 1.7 mg cholesterol, 45mg sodium, 235mg potassium, 51g carbohydrates, 11g dietary fiber, 16 g sugars (natural sugars! Not added!), 10g protein

Additionally: 52% Vitamin C, 67.3% Maganese!

 

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

 

Loaded Overnight Oatmeal
 
Nutritional Information, per serving 289 calories, 7g at, 1.7 mg cholesterol, 45mg sodium, 235mg potassium, 51g carbohydrates, 11g dietary fiber, 16 g sugars (natural sugars! Not added!), 10g protein Additionally: 52% Vitamin C, 67.3% Maganese!
Author:
Ingredients
  • ½ cup dry, quick oats
  • 1 cup water
  • 4 TBSP yogurt, plain, organic
  • 1 TSP ground cinnamon
  • ¼ cup frozen blueberries
  • ¼ cup frozen raspberries
  • 2 Tbsp diced pineapple
  • ¼ cup sliced strawberries
  • 1 TSP slivered almonds
  • 1 TSP pumpkin seeds
  • 1 TSP chopped walnuts
Instructions
  1. Place oats and water in a microwave-safe bowl. Cook in the microwave for 2.5 minutes or until oatmeal reaches desired consistency (duration may vary to microwave temperatures).
  2. Sprinkle cinnamon on top of the oats and stir in with the yogurt. Add the fruit, seeds and nuts and stir gently. Allow to cool for 5 minutes.
  3. Place tin foil over the bowl and place in the refrigerator overnight to allow flavors to fully develop. In the morning, you may enjoy this recipe hot or cold.
  4. In the summer time we really like this as a cool, refreshing post-workout breakfast.  And in the winter, you guessed it—we’re all about the warmth!  Enjoy!

Mongolian-Style Veggies

What would life be without color?  And without a little spice?  And of course, without veggies?   Through our lenses we’d see lots of faces of boredom, lifeless, energy-drained stares and pouty expressions that have a constipated look.  And that last one’s probably no shocker.  Veggies will and can change your life —and as you know, that’s why we couldn’t help but write our last book, The Nutrition Twins’ Veggie Cure. And let’s face it, when you do eat ‘em, say hello to a slimmer, smarter, sexier you.   And kiss that uncomfy bloated, backed up feeling in your tummy adios! So grab a pair of chopsticks and dig in to our new delish recipe!

 

mongolian-style veggies final photo

 

If you’re looking for a quick Meatless Monday dinner, simply grab a skillet and whip this up!  You’ll be amazed at how easy this recipe is to make!

 

Mongolian-Style Veggies

Serves 1

 

Ingredients

1 teaspoon canola oil (Note: Although we love olive oil, it isn’t good for cooking as it breaks down under high heat and oxidizes)

1/3 cup fresh broccoli

3 TBSP edamame, shelled

2 TBSP pineapple, diced

¼ cup snow peas, fresh

¼ cup water chestnuts, sliced

1/4 cup baby corn

¼ cup bell peppers, sliced

2 TBSP red cabbage, fresh

1 TBSP Stir-fry Sauce (We used Kikkoman)

½ cup  tofu, lite firm (chopped)

½ cup brown rice, long grain (cooked and warm)

Ginger, powdered (as desired)

Red Cayenne Pepper, as desired

Onion or Garlic Powder, as desired

 

Directions

1.Heat the oil in a skillet over a medium heat for two minutes.

2. Add the tofu and gently stir to ensure each side browns.

3. Mix in your “extras” (veggies, and pineapple) and toss occasionally as your delicious meal browns for 4 to 5 minutes.

4. While cooking, put the warmed, cooked rice into a bowl.

5. Once tofu and veggie mixture has reached the desired “brown-ness,” gently stir in the sauce into the skillet and pour over the rice! Sprinkle the ginger, pepper, onion powder and/or garlic powder if desired. Grab your chop sticks and enjoy!

 

Nutrition Information, per 1 serving

304 calories, 8 g fat, 0 mg cholesterol, 493mg sodium, 363mg potassium, 46g carbohydrates, 8g dietary fiber, 8g sugar, 15 protein

Additional benefits: 57% Vitamin A, 176% Vitamin C, 70% Manganese

 

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

 

 

 

 

Mongolian-Style Veggies
 
Nutrition Information , per 1 serving 304 calories, 8 g fat, 0 mg cholesterol, 493mg sodium, 363mg potassium, 46g carbohydrates, 8g dietary fiber, 8g sugar, 15 protein Additional benefits: 57% Vitamin A, 176% Vitamin C, 70% Manganese
Author:
Serves: 1
Ingredients
  • 1 teaspoon canola oil (Note: Although we love olive oil, it isn’t good for cooking as it breaks down under high heat and oxidizes)
  • ⅓ cup fresh broccoli
  • 3 TBSP edamame, shelled
  • 2 TBSP pineapple, diced
  • ¼ cup snow peas, fresh
  • ¼ cup water chestnuts, sliced
  • ¼ cup baby corn
  • ¼ cup bell peppers, sliced
  • 2 TBSP red cabbage, fresh
  • 1 TBSP Stir-fry Sauce (We used Kikkoman)
  • ½ cup  tofu, lite firm (chopped)
  • ½ cup brown rice, long grain (cooked and warm)
  • Ginger, powdered (as desired)
  • Red Cayenne Pepper, as desired
  • Onion or Garlic Powder, as desired
Instructions
  1. Heat the oil in a skillet over a medium heat for two minutes.
  2. Add the tofu and gently stir to ensure each side browns.
  3. Mix in your “extras” (veggies, and pineapple) and toss occasionally as your delicious meal browns for 4 to 5 minutes.
  4. While cooking, put the warmed, cooked rice into a bowl.
  5. Once tofu and veggie mixture has reached the desired “brown-ness,” gently stir in the sauce into the skillet and pour over the rice! Sprinkle the ginger, pepper, onion powder and/or garlic powder if desired. Grab your chop sticks and enjoy!