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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.

 

WUS2

 

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!

Wanna Know What We Think About The New Regulations On Nutrition Labels?

As registered dietitian nutritionists, we’ve been witnessing our clients use the food labels over the years to guide them to make healthy decisions.  While for the most part, the labels have been extremely helpful in steering them to make the best decisions, there have been several shortcomings that have caused confusion.  So we’re excited about the Food and Drug Administration’s (FDA’s) proposed changes for the new nutrition label as it seems that they will likely be addressing a number of these shortcomings!

Nutrition_Facts_Label

One of our favorites of the proposed changes is listing added sugars. We’ve continually witnessed consumer confusion as they have used the sugar information on a label to guide their decisions. Unlike naturally occurring sugars found in milk and fruit, added sugars are added during processing. Calories from added sugars contribute calories without adding any nutrients or fiber but consumers seemed confused by seeing “sugar” on the label and assuming it’s all the same for their health.  We’ve witnessed scores of consumers misuse this information to make an erroneous decision for their health.  For instance, we’ve seen people decide to stay away from a yogurt that is packed with protein and calcium and that has no added sugar simply because they read the food label and see that the yogurt’s sugar content seems high—although it’s simply from naturally occurring lactose (milk sugar).   We’re hopeful consumers will start being able to make smart choices as they clearly will be able see when a sugar is added to a food by a manufacturer.

Admittedly, as helpful as we do hope this change is, we do spot a potential downside–  loopholes when it comes to added sugars. For example, rice malt/ syrups (trisaccharides) aren’t considered “sugars” (they have a different particle size than sugar) and can get off the hook from being called out as an added sugar on the label, while table sugar (disaccharide) is considered an added sugar, even though the body breaks table sugar down the same way it breaks down rice malt and syrups.  So it’s really important for a meaningful definition to be established, otherwise the consumer will continue to be deceived.

Getting rid of “calories from fat” is also a change we’re all for.  Just like simply seeing “Sugar” on the label, it’s confusing, and doesn’t distinguish between healthy fats (monounsaturated and polyunsaturated fats) and artery-clogging ones such as saturated and trans fats.

More realistic serving sizes?  Yes, please! We’re fans of this proposed change.  We’re hopeful that gone will be the days of eating a muffin and believing you consumed the amount of calories indicated on the label only to later learn, the calories listed were for one-quarter of the muffin.  Too many people have been there and “muffed” that up.  Our only fear with this change is that it will give people a license to eat more; perhaps they would have only eaten half the muffin before, but now that they see a serving is the entire muffin, they may eat it all. This is why education regarding this label is as important as ever.  People need to be educated that the serving is not a suggested serving size, rather a common serving size.

We’re fans of seeing new labels with calorie counts in bold letters.  The bigger, the bolder,–the more in your face, the less likely you’ll be to overlook it.  Even if you’re not seeking out this information, and you see it, it may guide someone to make a healthier decision.

As RDNs, we’re happy that the nutrients that Americans need more of— for example, potassium and vitamin D—are proposed to be included on the label, but for the most part, we believe that this information will be irrelevant to many consumers as they likely won’t know any difference from seeing this information compared to Vitamins A and C.  So although this is a nice change for those that understand this information, for most people, this will be meaningless. Also, we would prefer for vitamin A and C to still be listed.  Showing vitamin A and vitamin C content may help to encourage people to eat more fruits and vegetables.

Additional downsides?  As we mentioned in situations such as the change to a more realistic serving size on the new label, it will still be very important that the food label is explained to prevent confusion.  Although it will be packed with information—all of which has the potential to be very helpful and empowering, if people don’t understand the information they are given, it won’t do them any good.  Also, we’re going to have to be patient as many of these changes may take up to another two years.

So, until then, continue to eat plenty of fruits and veggies—since you know what you are getting and they don’t need to have a label to tell you that they are GOOD STUFF! 🙂

 

For a 10-day Weight Loss Jumpstart and Detox Plan and more delicious healthy recipes like this, please check out The Nutrition Twins’ Veggie Cure!