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Savory Oats

By now you likely know how we feel about veggies—we’re obsessed!  As girls who also have a wicked sweet tooth that we work hard to keep in check ;), these twin sister, registered dietitians and personal trainers, and authors of The Nutrition Twins’ Veggie Cure are constantly working to help you to get more of these magical fat-loss and health-promoting pups. So, when it comes to breakfast—who’s got your booty, baby? Us! 🙂

And while we adore eggs packed with veggies like these faves:

Mexican Eggs in a Mug

Pesto Veggie Omelet

Skinny Eggs Benedict 

Mini Frittata Muffins

Sunny Side Eggs on a Portobello “Bagel” 

We, along with countless others, are exploring ways to make veggies at breakfast a little different. For those days when hectic mornings call for something a little savory and a little hearty we thought we’d jump on the oat-lover train and make some savory oats!

 

Not only did we make our oats savory with a pinch of garlic and onion powders, we got you those magical veggies with mashed up riced cauliflower, an antioxidant rich, vitamin C powerhouse of a vegetable to give our oats a little more texture and a lot more nutrients.

Haven’t tried riced cauliflower?

Say hello to one of your new besties!  Riced cauliflower has become an “it” food over the last year or so, you can find it in the frozen section or the produce section of many supermarkets now. It’s super versatile, so while in our book we have a pizza crust made with it, you’ll also find countless recipes nowadays that use it—and we’ll be sharing more on this site soon!  And now you can simply purchase it ready-to-use! Woohoo!

The fat-loss promoting, magical veggies don’t end there:

We also added:

  • mushrooms, phytonutrient rock stars that support our immune system in so many ways.
  • kale, (um, because how could we ever forget this baby? 😉 ) –the best friend to many of our meals, it’s quick and easy to sauté up and it helps the liver in its detoxification process and adds vitamin K and A and lutein which is great for eye health, not a bad thing to start the morning with!

Savory Oats

Guess what?!  You can customize this yumster based on the veggies you have in your fridge that are begging to be cooked before they go bad. And as an added bonus—consuming a variety of veggies throughout the week fulfills an assortment of nutrients our bodies need. Oh yeah!!

Makes 2 servings

Top this savory dish with an egg cooked to your favorite style for protein.

Ingredients:

Oats or any hot whole or multi grain cereal

1/3 cup mashed cauliflower rice*

pinch of garlic powder

pinch of onion powder

1 cup finely shredded kale

5 mushrooms, sliced

1 TBSP Parmesan cheese

1 teaspoon of your favorite vegetable seasoning (we used Weber Veggie Grill)

1 teaspoon extra virgin olive oil

Directions:

  1. Prepare ½ cup serving of oats according to package directions.
  2. As the oats cook, follow the directions on the packaging to heat the cauliflower rice. Once warm, mash the cauliflower further to get rid of any large chunks. (We found fresh cauliflower, riced, in our produce section and Trader Joes has a cauliflower rice in their frozen section. Either kind will do.)
  3. Saute the kale and mushrooms in 1 tsp of olive oil, seasoned with your go to vegetable seasoning, we like to try a variety. This time we used one called Veggie Grill by Weber. Remove from heat.
  4. Mix mashed cauliflower into the cooked oats with a pinch of garlic powder and onion powder.
  5. Top with sautéed mushrooms and kale.
  6. Finish with a topping of parmesan cheese for a savory and satisfying breakfast.

*The cauliflower rice will keep for a few days, so if you cook the whole bag per the instructions, you can use the leftovers in other meals or have another version of savory oats the next morning! Stay tuned, we also will be coming up with a sweet version for those mornings we want a little sweet but still need a hearty breakfast.

 

Nutrition Facts for 1 serving

152 Calories, 21 g carbs, 5 g fat, 1 g saturated fat, 8 g protein, 88 mg sodium, 4 g fiber

Savory Oats
 
Author:
Recipe type: Breakfast
Serves: 2
Ingredients
  • Oats or any hot whole or multi grain cereal
  • ⅓ cup mashed cauliflower rice*
  • pinch of garlic powder
  • pinch of onion powder
  • 1 cup finely shredded kale
  • 5 mushrooms, sliced
  • 1 TBSP Parmesan cheese
  • 1 teaspoon of your favorite vegetable seasoning (we used Weber Veggie Grill)
  • 1 teaspoon extra virgin olive oil
Instructions
  1. Prepare ½ cup serving of oats according to package directions.
  2. As the oats cook, follow the directions on the packaging to heat the cauliflower rice. Once warm, mash the cauliflower further to get rid of any large chunks. (We found fresh cauliflower, riced, in our produce section and Trader Joes has a cauliflower rice in their frozen section. Either kind will do.)
  3. Saute the kale and mushrooms in a tsp of olive oil, seasoned with your go to vegetable seasoning, we like to try a variety. This time we used one called Veggie Grill by Weber. Remove from heat.
  4. Mix mashed cauliflower into the cooked oats with a pinch of garlic powder and onion powder.
  5. Top with sautéed mushrooms and kale.
  6. Finish with a topping of parmesan cheese for a savory and satisfying breakfast.
Notes
The cauliflower rice will keep for a few days, so if you cook the whole bag per the instructions, you can use the leftovers in other meals or have another version of savory oats the next morning! Stay tuned, we also will be coming up with a sweet version for those mornings we want a little sweet but still need a hearty breakfast.
Nutrition Information
Serving size: 2 Calories: 152 Fat: 5g Saturated fat: 1g Carbohydrates: 21g Sodium: 88mg Fiber: 4g Protein: 8g

 

Citrus & Avocado Salad

When we were growing up, our health-conscious mom gave us some form of citrus fruit nearly every day, especially in the winter, since that’s when citrus is in season and when she thought we could use an additional boost of vitamin C to keep the cold and flu away.  Often she’d serve half a grapefruit at breakfast and we’d scoop out each section of the inside with a spoon.  If she didn’t serve us citrus fruit at lunch or breakfast, our mom would surely add it to our nightly appetizer salad. 🙂 As much as we appreciated all the healthy food she fed us as kids, now as registered dietitians we truly appreciate it!  We’re always whipping up dishes inspired by our Mom, and this Citrus and Avocado Salad is no exception.  Rock on Mom! 🙂

 

Looking for more healthy salad recipes? Here are a few to try!

Crunchy Zesty Cucumber Cantaloup

Watermelon Mint Detox Salad

Veggie Bean Salad with Dijon Vinaigrette 

Spinach Berry Balsamic Glazed Chicken Salad with Raspberry Chia Vinaigrette

Whether the middle of summer or the thick of winter, what better than a bright citrus filled salad to brighten your day, while flooding your body with immune boosting vitamin C?   The sweet citrus fruit paired with the creamy avocado adds the perfect balance of sweet flavor with the creamy texture from the avocado, whose good-for-you-fat acts as a nutrient booster and enhances the absorption of fat soluble vitamins like carotenoids in citrus fruit.   Pair this salad with grilled chicken or fish for a delish lunch or dinner!  One of the best parts about this salad?  Use whatever citrus fruit you have in the house—or choose your favorite—or combine them all!

Makes 4 servings

Ingredients

Salad

3  citrus fruit*

1/2 avocado

2 cups of lettuce, chopped**

*use your favorite; try something new—any sweet citrus fruit will work. We used blood orange, tangelo, clementines (or mandarins).

**we used a mix of spring greens and romaine this time, but we think butter lettuce would be a nice addition.

Dressing

1/4 cup fresh squeezed orange juice*

1 1/2 TBSP extra virgin olive oil

1 large garlic clove, finely minced or grated

a pinch of both salt & pepper

*we used fresh squeezed navel orange juice (we originally bought every variety of citrus we could find 😉 so we figured we’d use fresh squeezed, bottled 100% orange juice works as well)

Directions

  1. First, prepare the dressing to give your ingredients time to mingle before pouring over the salad. Start by  mixing all of the dressing ingredients together in a small jar or dressing container and shake well. Set aside.
  1. Slice citrus and remove the peels and as much of the pith as possible. We sliced from the top down into thin slices. Once the peel is removed, gently pull the slices apart to make them bite size.
  1. Dice the avocado.
  1. Assemble the salad, and then divide into 4 equal portions.
  1. Drizzle a tablespoon of dressing over one serving and enjoy!

Serve with a side of your favorite fish, chicken or bean dish for a delish lunch or dinner!

89 Calories, 4g carbs, 1 g fat, 2g protein, 3 mg sodium, 3 g fiber

Citrus & Avocado Salad
 
Author:
Ingredients
  • 3 sections of citrus fruit*
  • ½ avocado
  • 2 cups of lettuce, chopped**
  • ¼ cup fresh squeezed orange juice***
  • 1½ TBSP extra virgin olive oil
  • 1 large garlic clove, finely minced or grated
  • a pinch of both salt & pepper
Instructions
  1. First, prepare the dressing to give your ingredients time to mingle before pouring over the salad. Start by mixing all of the dressing ingredients together in a small jar or dressing container and shake well. Set aside.
  2. Slice citrus and remove the peels and as much of the pith as possible. We sliced from the top down into thin slices. Once the peel is removed, gently pull the slices apart to make them bite size.
  3. Dice the avocado.
  4. Assemble the salad, and then divide into 4 equal portions.
  5. Drizzle a tablespoon of dressing over one serving and enjoy!
Notes
*use your favorite; try something new—any sweet citrus fruit will work. We used blood orange, tangelo, clementines (or mandarins).
**we used a mix of spring greens and romaine this time, but we think butter lettuce would be a nice addition.
***we used fresh squeezed navel orange juice (we originally bought every variety of citrus we could find 😉 so we figured we’d use fresh squeezed, bottled 100% orange juice works as well)
Nutrition Information
Serving size: 4 Calories: 89 Fat: 4g Saturated fat: 1g Sodium: 3mg Fiber: 3g Protein: 2g

 

Blueberry Protein Weight Loss Breakfast Smoothie

As registered dietitians and personal trainers we feel lucky to work with so many awesome clients.  Most want to have some fun and enjoy indulging but also know when it’s time to get back on track and tighten the reigns– and trust us, these twin sisters get it!  Yes, it’s not just our clients who at times feel like they need to undo the damage from too much–we, too have times when we just want to undo the damage that we did over the last couple of days from eating too much, drinking too much or just falling off the healthy track…and we’ve got just the morning dazzler to get your mind and body back on the fast track to slim–while losing the bloat and feeling satisfied!

Often we try to get right back on track with our Kale Recharge and Detox Smoothie or our Detoxifying Green Tea Smoothie which both work magic. We also sip our Raspberry Ginger Detox during the day. Or we go for this awesome Blueberry Protein Weight Loss Breakfast Smoothie! Aside from it being the perfect way to reboot the body (see below), this smoothie tastes yummy, so it’s ideal when your mind and taste buds aren’t feeling like they’re ready to dive in to very bland foods that many people believe are the only foods allowed when they’re trying to cleanse the body from the damage of overindulgence.  Admittedly, especially when we just get back from a vacay, our minds are still a little in la-la land 😉 and our taste buds want to be tantalized (this healthy, cleansing number does the trick!).

Although your body is equipped to detox and cleanse itself on its own, naturally, certain health-promoting foods and drinks, assist it in its process.  And this drink does just that! 

 

This smoothie is a superstar when it comes to weight loss and flushing bloat and toxins from the body!  Here’s how it works:

For weight loss:

It’s super-satisfying– with just 224 calories, it will keep you satiated with it’s 20 grams of protein.  It will power you through your morning keeping your energy levels stable so you don’t experience an energy crash that would have you craving a quick sugar pick-me-up (this means you won’t find yourself diving into the vending machine mid-morning in search of an energy boost).

More reasons to sip this blue smoothie to assist in weight loss? 😉

The blueberries! Research suggests they actually may assist in weight loss (yippee!) since they contain the phytochemical C3G that may increase production of both adiponectin (which enhances fat metabolism) and leptin (which suppresses appetite). Oh yeah!

 

For flushing bloat:

Starting the day with this nutrient and water-filled smoothie helps to flush out excess salt and the bloated and puffy feeling that comes with it. The high water in combination with the potassium from the blueberry and lemon flushes bloat by restoring normal fluid balance so you can kiss puffiness goodbye.

The blueberries are loaded with fiber, which helps to flush waste out your colon (goodbye constipation and unsightly gut bulges from it–hello flatter belly. Oh Yeah!)

 

For mopping up free radicals and toxins that age and damage your body.  Here’s why we like to drink this smoothie in the morning:

There’s no better time to flood your body with nutrients that help to rejuvenate your cells and that help your liver to do its’ job of detoxifying invaders (chemicals, smog, toxins, alcohol, etc.) that could harm the body. However, you can drink this babe any time of day and it will still work is magic.

The blueberries flood your body with anti-aging and disease-fighting phytonutrients and anti-inflammatory compounds as well as bloat-fighting potassium and water!

Lemon helps to promote the activity of a liver enzyme that converts harmful, toxic substances to less harsh chemicals (via the liver through a compound called d-limonene.). Lemon, is packed with vitamin C, which is a potent antioxidant which mops up free radicals from environmental toxins, stress, alcohol, fatty foods and other toxins and helps to prevent them from damaging your body. 

 

Blueberry Protein Weight Loss Breakfast Smoothie

Enjoy this sipster for breakfast to take the edge off hunger, prevent overeating, flush bloat and help set your mind & body on the healthy track.

Serves 1

Ingredients:

1/2 cup frozen blueberries

1/2 tbsp almond butter

1/2 cup unsweetend vanilla almond milk

1 scoop vanilla plant-based protein powder (we use Vega One Plant Power or Amazing Grass)*

1/2 teaspoon fresh lemon juice (ok, if not fresh)

water to blend

 

Directions: Blend this all together and drink! Enjoy!

Nutrition Facts: 224 Calories, 4 g fat, 19 g carbs, 4 g fiber, 10 g sugar, 20 g protein

*Note: if you don’t have protein powder, substitute with 6 ounces nonfat Greek yogurt.

Pictured below with 1 teaspoon organic coconut flakes.

Blueberry Protein Weight loss Breakfast Smoothie
 
Author:
Serves: 1
Ingredients
  • Ingredients:
  • ½ cup frozen blueberries
  • ½ tbsp almond butter
  • ½ cup unsweetend vanilla almond milk
  • 1 scoop vanilla plant-based protein powder (we use Vega One Plant Power or Amazing Grass)*
  • ½ teaspoon fresh lemon juice (ok, if not fresh)
  • water to blend
Instructions
  1. Blend this all together and enjoy!
Nutrition Information
Serving size: 1 Calories: 224 Fat: 4 g Carbohydrates: 19 g Fiber: 4 g Protein: 20 g

Count Us In! We’re Taking the #NeverQuit Pledge

Most people who know us are aware that even when we’re not officially “out running” in New York City, were running somewhere.  It’s not that we always want a workout (although we often do! 🙂 ), it’s just that we have so much we want to do in a day and struggle to get everything done.  And as much as we love being on the go, we do cherish downtime too, but we have to work hard to get it in our day or it doesn’t happen.

 

We have to make a concerted effort each day to simply “chill out” (yes, we’re those girls who don’t naturally sit on the couch if we’re watching TV—we’re probably cooking or folding laundry, or multi-tasking at the same time!) and one thing’s for sure–we’ll always have to consciously make an effort to achieve balance in our lives.  So when we found out about the Refreshinq #NeverQuit pledge, we knew we had to take it!  Our pledge? To  to never quit working to achieve balance and to get down time.  Psst… the “inq” at the end of “Refreshinq” stands for “I Never Quit!”—we love it! (Check out the photos below– they sent us a sample of so many great goodies packaged in a fun and unique way that motivates us to work harder and never quit!)

 

 

(Yaaaasss!!!)

If there’s a time that we remember to focus on rest and on de-stressing, it’s after a massage or after yoga because that’s when we’re super relaxed and we feel so centered that we want to stay in that mode.  So as we’re taking the #NeverQuit pledge, we know that one way for us to be successful is to channel that “zen” post-yoga/ post-massage mode.  So, we’re working to take yoga an additional day each week (if you think we only run, catch us in chill-mode after class! 🙂 ).

 

While taking the #NeverQuit pledge, The Refreshinq Co. sent us their Refreshinq’s Workout + Recoverinq Pack which is a supplement blend of clean, pharmaceutical-grade, gluten free ingredients.  The Recoverinq Pack includes magnesium oxide, CoQ10, amino acid complex and omega-3s, to help you have a strong recovery. We originally thought that the Recoverinq Pack may be an additional way to help us to #NeverQuit trying to chill and achieve balance because it would help our muscles to be less sore– plus, knowing we’re doing something good for our bodies helps us to achieve a peaceful mind.  And we were right, it did give us peace of mind and make us feel more at ease —and simply feeling calmer helps us to remember to slow down and take some downtime—and to make the most of it!

 

But something even more happened…  Our Aha Moment when we realized that The Refreshinq Co.’s Recoverinq Pack was helping to relieve our muscle tension…

 

One thing we both oddly experienced for several weeks before we started using the Workout + Recoverinq Pack was muscle cramps (nothing will quickly add stress to your life like a muscle cramp!), which is unusual for us (aside from when Tammy was pregnant with her twins!)—since yes, we get plenty of water and potassium—not only from bananas (and from lots of fruits and veggies—but from our “detox” drinks like our Cool Citrus Cucumber Detox, Apple Cider Vinegar & Lime “Detox” Drink and our Lemon Ginger Detox Drink too! However, with the New York City apartments comes the winter heat (my (Lyssie’s) thermometer in my apartment reads a toasty 82 degrees on this blistery cold winter day! I’m not complaining, I’m a summer girl after all!), however, the bedroom can get even warmer—and when I sleep, although I have the air condition on, it doesn’t seem to cool the room so much—and thus, I think I’ve been dehydrated and waking up with muscle cramps/ charley horses, ah!

Since starting Refreshinq’s Workout + Recovering Pack, we haven’t had any muscle cramps! And the truth is, muscle cramps are often related to magnesium, not potassium, so thank you Refreshinq!  You see, the Post Workout Pack contains magnesium—and the magnesium is not only preventing our muscle cramps, but it’s helping us to sleep more restfully and feel more relaxed– in addition to calming the muscles and making them less tense, so that they can relax and recover—and so that we can too!  We can really focus when our muscles don’t feel so tight!

So while you may still see us running most places we go, what you won’t see is that we’ve been working on our downtime–are chilling more and loving it! 🙂 #NeverQuit pledge for us = more #zen!  Amen for that! 🙂

 

Oh–and one more thing!  There’s something else that we love about The Refreshinq Co. aside from their pharmacist-curated and totally customized to your body’s needs supplements– it’s their philosophy and positive message to inspire and encourage people in their pursuit of wellness.  They have a deep commitment to the community and it’s infused in everything they do–like their #NeverQuit initiative.

 

If you have a goal to never quit something, join us in taking the Refreshinq’s #NeverQuit pledge and share it on social media to inspire others!

 

The Nutrition Twins partnered with Refreshinq for this sponsored post.

Book Giveaway– Giving the Gift of Fitness with Jessica Matthews’ “Stretching to Stay Young”

stretching_cover_jessica_matthews

 

While you probably are well aware that we are veggie loving twin sisters who are registered dietitians and personal trainers with quite the sweet tooth that we work hard to keep in check, you may not realize that we’re also girls who thrive on endorphin rush of a good workout and rely on it daily to energize us and to keep us happy.  We’ve played sports ever since we were knee-high to a cockroach, as our Dad used to lovingly describe us 🙂 but it wasn’t until we were in college that we really began to realize how important stretching is when it comes to health, fitness & physical well-being.  After a handful of injuries, we try to take every opportunity to stretch!  So when our fab friend and highly-respected colleague, Jessica Matthews wrote this awesome book Stretching to Stay Young, we knew we had to share it with you!  And let us tell you, we’ve been following Jessica’s stretching guidelines, tips and routines, and this book is a game changer! And Jessica, is incredibly generous in offering a book giveaway!

Below, Jessica gives more details about the book and philosophy:

My intention in writing this book was to create a simple, easy-to-follow guide to flexibility training that was rooted in science, yet made practical so it could easily be put into practice. To me the idea of “staying young” has nothing to do with age or appearance. Rather, staying young refers to the feeling of liberation in your mind and in your body— it’s the ability to move with ease and  to enjoy and appreciate the experience.

Flexibility, as one of the five health-related components of fitness, plays a vital role in creating this sense of liberation in the physical body, yet sadly it is one of the most overlooked aspects of physical fitness. My hope is that this book will serve as a guide to help people, no matter what their fitness experience or ability level, to navigate what can often be the muddy waters of stretching, filled with misinformation that can confuse even the fitness professionals (and for my fellow health and fitness pros, I hope this book will serve as a great reference for their students and clients for use outside of the time they spend training together).

The book is divided up into three sections for easy reading and also logical progression. Part I focuses on the science of stretching— how it works, why it works, and what the research says, all written in a way that you don’t need a Ph.D. to understand. This section also addresses common myths and misconceptions about stretching and provides practical tips and strategies for structuring your flexibility training routine using several different approaches to stretching and improving mobility.

Part II provides easy-to-follow instructions on how to perform dozens of different static stretches, dynamic stretches for the entire body (including yoga-inspired moves because what else would people expect from me), and also some self-myofascial release exercises using a foam roller. For each stretch or movement, options are provided for how to tailor the move to make it more accessible or to add more sensation, depending on what serves you best on that particular day, as well as general tips to get the most out of the stretch.

Finally, Part III provides complete workouts using the various stretches featured in Part II of the book. From everyday activities like working at a desk or watching TV, to leisure activities like running and hiking, each time-efficient routine is designed to be completed in about 10 minutes.

Leave a comment below telling us your favorite stretch and you’ll be entered in the raffle to win a copy of Stretching to Stay Young!

Speedy Skinny Cranberry Almond Cookies

These yumsters were created as part of a winter-holiday inspired recipe challenge.  Our sweet tooth wanted “in” but our jammed-packed schedules and our hopes of keeping our waistline in tact wanted “out”.  And guess which won?  Both of them!!  Yahoo!!

By now you likely know that as identical, veggie-loving, registered dietitians, personal trainer twin sisters with a wicked sweet tooth that we work hard to keep from getting too unruly 😉 , we do all that we can to let our sweet tooth live a little while also preventing it from getting the best of our health and our waistline.  We believe that we all deserve to have a little bit of fun without deprivation and without sacrificing our favorite pants–skinny jeans and all!  Amen to that!  So we’re constantly creating little treats that are so delish that we can turn down some wildly decadent desserts that we’d pay for later because we’d RATHER eat our delicious, waistline-sparing goodies! 🙂

If you like our Cinnamon Oatmeal Raisin Cookies, Skinny Speedy Walnut Oatmeal Cookies,  our 5 Minute Microwave Peanut Butter Chocolate Chip Cookies and our Wild Blueberry Cookies –you know just what we’re talking about!  And thanks for telling us that you love how quick and easy they are to make, perfect for when you want to indulge and need a quick alternative to heading face first into a tub of ice cream.

You’ll never believe that these new sweet treats have no sugar added, boast only 82 calories per delicious cookie (plus, they’ve got fiber and nutrients!)—and they take just 5 minutes to mix and 5 minutes to cook in the microwave!  We gotta admit, we’re pretty smitten with these lil’ numbers.

cranberry_almond_cookie_stack_logo2

 

One of the things we love about these cookies is how truly easy they are to whip up!

 

cranberry_almond_cookie1

 

Serves: 4 small cookies or 1 large cookie

Ingredients:

1 very ripe banana, mashed

3 Tbsp. rolled oats

1 Tbsp. almond butter

1/8 -1/4 tsp almond extract (use the higher amount if you like it more almond-flavored)

1 Tbsp slivered almonds

2 Tbsp dried cranberries

 

Directions:

  1. If using an oven rather than microwave, preheat to 375°F.
  2. In a medium sized bowl, smash banana. Add almond butter, almond extract and oats, stirring until thoroughly combined. Stir in cranberries and almonds.
  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, you 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): 82 Calories, 12 g carbohydrate,3 g fat, 2 g protein, 25 mg sodium, 2 g fiber

One large cookie: 327 Calories, 49 g carbohydrate, 12 g fat, 8 g protein, 2 mg sodium, 8 g fiber

Speedy Cranberry Almond Cookies
 
Cook time
Total time
 
Author:
Serves: 4 cookies
Ingredients
  • Speedy Cranberry Almond Cookies
  • Other than the fact this cookie has no added sugar and tastes insanely delish and perfectly sweet, it’s packed with wholesome goodness. They serve up protein, nutrients and fiber.
  • Serves: 4 small cookies or 1 large cookie
  • Ingredients:
  • 1 very ripe banana, mashed
  • 3 Tbsp. rolled oats
  • 1 Tbsp. almond butter
  • ⅛ -1/4 tsp almond extract (use the higher amount if you like it more almond-flavored)
  • 1 Tbsp slivered almonds
  • 2 Tbsp dried cranberries
Instructions
  1. Directions:
  2. If using an oven rather than microwave, preheat to 375°F.
  3. In a medium sized bowl, smash banana. Add almond butter, almond extract and oats, stirring until thoroughly combined. Stir in cranberries and almonds.
  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.
Nutrition Information
Serving size: 1 cookie (when making 4) Calories: 82 Fat: 3 g Carbohydrates: 12 g Sodium: 25 mg Fiber: 2 g Protein: 2 g

 

 

speedy_skinny_cran_almond_cook_collagespeedy_craberry_almond_cookiescollage