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Orange Kiwi Basil “Flat-Belly” Drink

Nearly every night after dinner we cut up a fruit plate for a sweet, delicious end to a meal. These veggie-loving twin sisters also have a nasty sweet tooth, and the fruit plate helps to quench it in a healthy way.  Plus, as registered dietitian nutritionists, it makes us feel good to know that we’re also stepping up our antioxidant game by getting the extra phytonutrients from the fruit. Lyssie’s winter fruit go-tos tend to be apple, grapefruit and oranges since they’re some of her boyfriends’ in-season faves. Tammy’s go-tos tend to be pears, mangos, apples, oranges and pomegranates since they too are seasonal and some of her daughters’ faves.

After receiving requests from many of you 😘 (as well as from our clients) for new combos of what we call our “clean-tox” drinks in our 21-Day Body RebootTM (thank you for letting us know how monumental these drinks have been in helping with your weight loss, flushing bloat, bringing on a flat belly and flooding the body with antioxidants [see below to find out how the magic happens! — Our 21-Day Body RebootTM program attendees have experienced this too!] — it makes us so happy!), Lyssie headed to Tammy’s house to make a new creation inspired by a few of the fruits from our winter fruit plates. Lyssie grabbed an orange from Tammy’s fruit bowl and dove into Tammy’s fridge, surfacing with basil in one hand and kiwis in the other—and soon after our Orange Kiwi Basil “Flat Belly” Drink was born!

Looking for more Clean-tox “detox” drinks? Please feel free to search this site!

And here are a few more to try:
Cucumber Blueberry Water Flush
Lemon Ginger Turmeric Tea “Detox”
Lemon Ginger Detox drink
Vitamin C Infused “Detox” Water

And now we’ve got this dreamy number!

We know, it sounds too good to be true, a drink that helps with all of these things, yet is so simple to make, but here are the ingredients behind it all:

The water:

This is a major part of the secret behind this drink’s belly-flattening secret! Most people don’t drink enough water, but this lil yumster makes you want to keep sipping. If you’re not drinking enough water to balance out the salt in your diet, especially if you eat salty snacks, restaurant meals, aren’t eating as well as you’d like, etc., then you feel especially puffy! Your body likes salt to be at a very particular concentration in the body. Eat too much salt and your body holds on to water to dilute the salt. And when you hold on to excess water, that’s when all holy heck 😉 breaks lose!– You feel BLOATED & puffy! ICK!

• Drinking plenty of water helps keep you hydrated so your body can flush excess sodium and waste, making you feel light and energized. Water also helps push waste out of your colon (i.e., helps prevent constipation, keeping you regular and flushing out any gut bulges that come with the waste!)- hello flat-tummy!

The Orange:

(Since we were kids, when we felt ourselves getting sick, we’d load up on oranges and orange juice and we’d either end up not getting sick or being sick for less time than our friends- consider the oranges in this drink a good kick-start to the immune system!).

Their chockfull of vitamin C, an antioxidant that helps boost your immune system, keeps inflammation at bay and rid your body of toxins by fighting off damaging particles and by regenerating other antioxidants to reduce the effects of environmental pollutants.

Here, we break it down even more:

• When your body is bombarded with constant inflammation not only from things like alcohol, refined sugars, and chemicals in processed foods—also from stress, pollution, etc., your body’s inflammatory response works harder to keep you healthy. Keeping up with that constant inflammation takes a lot of work from your body and can wear down your immune system, leading to everything from the common cold to chronic health issues. Soo…
• the moment you get run down, if you’re human 😉 your flat-belly intentions fall by the wayside—you likely don’t eat as well or focus on exercise, either. Plus, your body can’t operate in tip-top shape when its’ immune system is constantly being challenged. Eating and drinking foods with anti-inflammatory ingredients (like the orange!) help fight that constant inflammation so your body can work efficiently to flush toxins and recharge your system.

The kiwi:

Kiwi is a good source of sodium-flushing water and waste-flushing fiber, so it helps to create a lean, flat-looking belly.

• Hanging out in a bikini is no fun when you’re bloated, and the kiwi (and the orange!) are great sources of potassium, which helps flush out sodium and to normalize fluid balance (buh-bye bloat!).

• Packed with more vitamin C than an equivalent amount of an orange, kiwis are superstar powers when it comes to their antioxidant capabilities; they’re great for mopping up toxins that harm the body, age it, and cause disease. They neutralize toxins and fight inflammation, keeping your entire body healthy. Plus, since vitamin C is critical in collagen formation, it’s great for keeping your skin young and supple.

• The sweet, yet slightly tart flavor of the kiwi helps keep cravings at bay. Keep sipping this drink (below) throughout the day long to help to fight cravings to help you to avoid heading to the vending machine, while also making your abs look great!

 

The basil:

We‘re pretty obsessed with basil and we’ve been known to simply chew on some leaves, but we do often simply enjoy it with some tomato—and before hitting the pool, this may be an especially good idea! Basil works wonders for flat bellies! It’s in the same family as mint, so it calms down your digestive system when you’ve got stomach issues that are making your gut feel unsettled and bloated and keeps everything running smoothly. Add it to water for the ultimate bloat-flusher, and you can kiss puffiness goodbye!

• Basil is also rich in vitamin K, which is important for blood clotting; it’s rich in beta carotene and contains potent flavonoids that protect our DNA against damage.

And that, our friends, seals our “flat-belly” drink deal!

Got questions? Want to know more about how it helps your body? Please ask in the comments!

We can’t wait to hear what you think of this drink! Drop us a comment and let us know! And especially let us know how you feel after sipping it throughout the day!

Orange Kiwi Basil “Flat-Belly” Drink
Makes 2 servings

Ingredients:
16 ounces water
1/2 orange, cut in slices so flavor
1 kiwi, cut into slices
Several leaves fresh basil, add to your liking

Directions:
Simply add the fruit and basil to 16 ounces of water and stir. Refrigerate and enjoy!

Nutrition information:
Calories per serving: 5 without eating the fruit. 15 calories per serving if eat one-half of the fruit.

 

Orange Kiwi Basil "Flat-Belly" Drink
 
Author:
Serves: 2
Ingredients
  • 16 ounces water
  • ½ orange, cut in slices so flavor
  • 1 kiwi, cut into slices
  • Several leaves fresh basil, add to your liking
Instructions
  1. Simply add the fruit and basil to 16 ounces of water and stir. Refrigerate and enjoy!

Should you go keto?

As registered dietitian nutritionists, we’re always keeping our eyes on the latest trends in the nutrition world, and one thing we keep seeing pop up is the keto (aka ketogenic) diet.

Many of you have been asking if you should give the keto diet a shot, since it seems like everyone has a friend, coworker, or family member that’s on the keto diet and loving it!  After all, even a couple of our guy friends who swore they’d never diet, have been tempted and admitted that they just may try this since the high fat and protein diet appeals to them.  So we figure it’s about time we put our two-cents in and talk about the ins and outs & ups and downs of the keto diet!

Here are some of your most frequently asked questions about going keto, and our take on the diet as a whole, starting with the facts about the diet:  Psst… check out our healthy & decadent Avocado Chocolate Mousse (have just a couple bites and it may even fit on the keto diet!)

What is the keto diet, and why is everyone suddenly going into “ketosis”?:

The keto diet is a low carb diet where your body produces ketones to be used as energy instead of using carbohydrates for energy. When you eat a diet that isn’t as low in carbs, your body uses carbs for energy and uses fat for other things like carrying fat-soluble nutrients, lining your body’s cells, and more.

When you cut out most carbs, your body can no longer rely on carbs as a source of energy and gets shocked into a state of “ketosis,” where your body converts the fat you’re eating in place of carbs into energy.

The goal of a keto diet is to force your body into ketosis, which some studies show can help promote weight loss, lower blood sugar, increase insulin sensitivity in diabetics and improve cognitive function. So naturally, many people are trying this diet for the alluring possibility of losing a few pounds. While the research is conflicting on whether going into ketosis itself can cause long-term weight loss, the fact is that many people do lose weight on this diet simply because it cuts out a large amount of foods– most carbs!—and because they are eating more whole foods and less packaged and processed foods.

Any diet that cuts out a food/ or many foods, especially foods that people tend to overeat, will generally result in weight loss. Whether or not the diet is sustainable and/ or healthy is something else to consider.)

In order for your body to stay in ketosis, you’d have to eat about 70% of your calories from fat, 20% from protein, and 5% from carbs, consistently.

Consistency is key with keto – if you slip up and fall out of that fat/protein/carb range, your body likely won’t be in ketosis anymore—and many of the associated health benefits slip away!

How can I avoid overeating while on the Keto diet?

No matter which diet you’re on, planning is an important part to being healthy.  However, since the keto diet falls so low in nutrients since so many healthy foods and food groups are eliminated, it’s especially important to plan your meals when you’re on the keto diet.

Also, if you are doing the diet to truly reach the state of ketosis, you do have to plan to limit carbohydrates—so you can’t simply just grab a piece of fruit when you’re hungry or you won’t be in ketosis.  You definitely should pick a start date and make sure you’ve set up your pantry and fridge for success.

Choose foods like eggs, avocados, plain Greek yogurt, low-carbohydrate vegetables, salmon, mackerel, anchovies, pumpkin seeds, cashew nuts, macadamia nuts.  Ideally, you should talk to a registered dietitian (like us) to help you plan before you start the diet, it’s not easy to do it alone.

Plus, you may want help tracking your diet to make sure you are reaching the ideal ratio of protein, carbs and fat for the keto diet—70% calories from healthy fats, 20% protein and 5-10% from carbs.

(Use full-fat yogurt or sour cream in our Lemon Dill Salmon recipe for a keto-friendly option!)

But what about healthy fiber?? Are fruits & veggies out?

Fiber is very important in any diet for regularity, gut health and disease prevention.  It’s very difficult to meet the recommendations to get at least 25 grams of fiber a day when you’re following a keto diet because keto diets are extremely low in the foods that contain fiber (fruits, vegetables, beans and whole grains). Fiber also contains prebiotics to help keep your digestive tract healthy, so you should try to get it through nuts, avocados and non-starchy vegetables, herbs and spices, and berries if they fit in your carb limit.

Fruits are very controversial among keto followers. Most fruits are too high in carbs to eat on the ketogenic diet, but small amounts of berries are OK because they are lower in carbs than other fruit and high in fiber. Raspberries and blackberries are a good source of fiber and they’re packed with antioxidants that help to reduce inflammation and fight against disease.

Non-starchy vegetables (think leafy greens and most green veggies and cruciferous veggies like broccoli and cauliflower) are generally low in calories and carbs, and in order to stay in the tight guidelines to keep carbohydrate levels down, choosing them while also paying attention the to the grams of carbs is helpful.

Veggies with 1 g of carbs per cup (like spinach) can be compared to others that can range to 8 grams per cup.  In general, the recommended veggies are leafy greens and most green veggies and cruciferous veggies like broccoli and cauliflower, kale, as well as peppers, asparagus, fresh herbs and spices, tomatoes and onions, celery, zucchini, Swiss chard and cabbage.

(get the recipe for this avocado tuna salad with kale when you sign up for our 21-Day Body Reboot!)

What kinds of fat should I eat on the keto diet?

Avocados! The monounsaturated fat is heart-healthy and avocados are packed with vitamins and minerals.  Fattier nuts and seeds are great too—pumpkin seeds, macadamia nuts, walnuts and cashews. Salmon, mackerel, sardines and anchovies are heart healthy options that are rich in inflammation-fighting omega 3s (and super important to off-throw the balance of all of the high saturated fat foods, as well as the inflammation they create in the body). Olive oil is a heart-healthy oil to use as well.

Ok, but do I have to drop my skinny martinis?

Yep – alcohol is a no-go on the keto diet.

When you drink alcohol, your body views it as a toxin and many body processes are temporarily stopped to process the alcohol in your liver, since your body’s priority is ridding toxins.  This means fat burning is slowed, since you’re using fewer fatty acids to make ketones—which is obviously the opposite of the goal of people following a keto diet for fat loss.

You’ll also get drunk faster since your tolerance will be lower since your liver is metabolizing alcohol much faster since you’ll have no glycogen stores for the body to burn through first (glycogen stores are created from carbohydrates).  The more drunk you are, the lower your inhibitions and the more likely you’ll be to fall off the very low-carb, keto diet.  Plus, alcohol, like beer and cocktails have a significant amount of carbs, so that is something to take in to consideration.

Here are a few ideas of what keto meals might look like!

Curry Chicken Lettuce Wraps:—chicken, chili spice, curry powder, garlic, onions cooked in a couple of tablespoons of ghee, cauliflower rice, and a dollop of plain sour cream

Breakfast “bagel”: An avocado cut in half and filled with scrambled eggs and turkey bacon. Think of the avocado as the bagel.

Keto Salmon Salad: salmon, celery, mayonnaise, mustard, dill, walnuts, and avocado with mixed greens

So tell me, should I try the keto diet?!

Honestly, it’s not our cup of tea. And if you’re someone who drinks milk with your tea, it’s probably not for you either. 😉 In order to truly get the benefits of being in ketosis, you’d have to stay in ketosis. And that’s REALLY tough because that means continuously eating about 70% of calories from fat. Even something as simple as a chicken breast could be too high in protein without enough fat to keep you in ketosis, ruining any of the benefits you’d be getting from the diet in the first place! It’s also super difficult to get enough fiber while on the keto diet – and without adequate fiber, we’d be constipated all the time and our face would show it too 😉 as we’d seriously worry about our digestive health. The keto diet is so restrictive that we really wouldn’t enjoy eating with such intense restrictions, and we’re ALL about loving the foods that we eat!

If you’re looking to take charge of your health, we’d recommend trying something a bit more sustainable that still gets you results so you can enjoy more freedom with your food and keep eating the foods you love – all while still losing weight!

Both our 1:1 counseling sessions & Our 21-Day Body Reboot program do just that – you’ll learn how to make healthy choices and indulge in the foods you love while losing weight, and with our program you get to do it with support from us and alongside a community of motivated people just like you!

Healthy Bruschetta Hotdogs (Organic!)

Growing up, we were raised in a very health-minded house where our mom cooked everything from scratch and was often found whipping up her homemade granola (you may have read our other blogs where we often describe our parents as having been hippies—minus the drugs!). You’d assume that since our parents would be all for a lean cooking method like grilling or barbecuing, that we’d have done it often. Surprisingly, we were not that family you’d see grilling in the back yard every gorgeous summer evening. Instead, when we smelt the grill in our back yard, it was something special. It meant a big party and lots of guests. It meant, carefree days of running off into the woods in our back yard to play with the guests who were children- and with food in hands!— all grilled-up and delicious.

As you may imagine, our barbeques had a lot of vegetables, veggie burgers and some organic lean beef burgers, but our mom, being the health-conscious lady that she was, didn’t serve up hot dogs on the barby, as she admitted that although she loves the flavor of hot dogs, she just didn’t want us having preservatives and nitrates, and other additives, etc. that were added to them, so she didn’t buy them.

Now, as registered dietitian nutritionists, we find that for that very reason, we have followed in her footsteps and our barbeques are much the same as hers were. We also find that many of our clients grew up loving barbecues as we did and now realize that some of the traditional potato salads, hot dogs and Kool-aids, weren’t so healthy-and they ask us how to make their grilling healthy and delicious, without ruining the flavor.

If you’re like our clients, we’d love to help and we’ve got a lot of healthy barbeque tips  like these on this blog—and maybe you’ve seen some of our recipes like Tangerine Chicken Skewers and Moroccon Grilled Shrimp Skewers and Grilled Peach Salad and Sweet Summertime Grilled Veggies to help!

And now, in addition to our usual summer festive foods that we eat and recommend, we’re so excited about an amazing, scrumptious and healthy find that no one can complain about! (Here’s looking at you, mom! 😉 ). OK—and maybe it’s not just our mom that we’re talking about!  As you’ve likely noticed, we’re pretty particular about the quality of food that we put in our body and that we recommend to our clients to satisfy their taste buds, to look and feel amazing, and to keep their insides rocking with energy and health and to keep them free from disease.  So, we never imagined we’d ever find a hot dog that we’d be grillin’ up.  But thanks to Applegate, the nation’s leading natural and organic meat brand, we have—and in fact, we’re so over the moon about this find, that we’ve partnered with Applegate to tell you about it! The “Cleaner Wiener!” 🙂 Drum roll please…

The revolutionary hot dogs is Applegate Organics® The Great Organic Uncured Beef Hot Dog™, which is Non-GMO Project Verified and made with humanely raised, 100% grass-fed beef. This wiener is made without hard to pronounce ingredients like Erythorbate, Sodium Nitrate and Maltodextrin—the chemicals our mom wanted us to avoid. Applegate keeps it clean– we’re talking about 4 simple ingredients that don’t take a food science degree to recognize, just grass-fed beef, salt, water and spices.

We can hardly believe how awesome these hot dogs are—and as girls who honestly don’t remember eating a hot dog before as we’d never want to eat all of the junk that came with it, we can proudly say, we love these 100% organic, grass fed beef dogs—and so much so that we’re having a blast cooking up some recipes with them. These dogs leave your taste buds so happy and your body feeling satisfied and light! Cheers to these Applegate wieners and to our newest recipe– Bruschetta Hot Dogs!

Bruschetta Hot Dogs
Yield: 4 servings

Ingredients:
1/2 cup diced tomatoes
2 tablespoons chopped fresh basil
1 clove garlic, crushed, grated, or very finely chopped
1 tablespoon balsamic vinegar
dash of salt and pepper
4 Applegate Organics® The Great Organic Uncured Beef Hot Dog™
4 100% whole wheat hot dog buns

Directions:
1. Mix together the tomatoes, basil, garlic, balsamic vinegar, salt, and pepper in a bowl and let marinate while you prepare the hot dogs.
2. Place hot dogs on a hot grill or skillet and cook until the outside is charred and the inside is heated through (about 5-6 minutes).
3. Toast buns if desired, then place the hot dogs in the buns and top with the tomato mixture and enjoy! Or simply place hot dog in lettuce leaf, top with tomato mixture and wrap the leaf around the dog!

Nutrition Facts: (Wrapped in a lettuce wrap, the way we do it! 🙂 )
125 calories, 8 grams protein, 2 grams carbohydrates, 9 grams fat, 2 grams fiber

Nutrition Facts (served on a whole wheat bun):

255 calories, 14 grams protein, 22 grams carbohydrates, 11 grams fat, 6 grams fiber

We partnered with Applegate Farms to bring you this blog. This is a sponsored post but all opinions are our own.  And don’t forget to check out Applegate’s Instagram, facebook and twitter

Healthy Bruschetta Hotdogs (Organic!)
 
Nutrition Facts: (Wrapped in a lettuce wrap, the way we do it! 🙂 ) 125 calories, 8 grams protein, 2 grams carbohydrates, 9 grams fat, 2 grams fiber Nutrition Facts (served on a whole wheat bun): 255 calories, 14 grams protein, 22 grams carbohydrates, 11 grams fat, 6 grams fiber
Author:
Serves: 4
Ingredients
  • ½ cup diced tomatoes
  • 2 tablespoons chopped fresh basil
  • 1 clove garlic, crushed, grated, or very finely chopped
  • 1 tablespoon balsamic vinegar
  • dash of salt and pepper
  • 4 Applegate Organics® The Great Organic Uncured Beef Hot Dog™
  • 4 100% whole wheat hot dog buns
Instructions
  1. Mix together the tomatoes, basil, garlic, balsamic vinegar, salt, and pepper in a bowl and let marinate while you prepare the hot dogs.
  2. Place hot dogs on a hot grill or skillet and cook until the outside is charred and the inside is heated through (about 5-6 minutes).
  3. Toast buns if desired, then place the hot dogs in the buns and top with the tomato mixture and enjoy!

4 Foods that Mop up Toxins

As registered dietitian nutritionists, we think back to when we were kids and how we’d always feel lousy after eating too much junk food, but never let that stop us! — and we hardly noticed cigarette smoke or diesel fumes from the school bus that our mom warned us not to breathe.

Nowadays, we try to avoid overdoing it on sugary foods, as it typically makes our stomachs upset!  And we’re pretty sensitive to chemical smells and toxins and get headaches and sore throats very soon after exposure, oy—it’s not fun (that’s how we found out about Tammy’s situation, below)! Many of you have been asking if there is anything you can do if you’ve gotten a dose of toxins in some form–spent time in a smoky bar, overindulged in a few cocktails, ate foods that you felt we’re full of preservatives or if you exercised outdoors in a smoggy city.  The good news is that you can eat some foods to help your body to function at its’ peak (like this skinny iced matcha green tea latte —and see below for how it works its’ magic!) and while our bodies do an excellent job of detoxifying on their own, certain nutrients amp up the process and help it rid toxins much more efficiently!*

For those of you who know our story, ridding the body of toxins is personally, more important to us then ever since the apartment Tammy purchased last summer is unlivable due to harmful chemical fumes that she and her family have spent too much time in!

 

*Why does it matter if we’re exposed to toxins?:

We’re exposed to more chemicals than ever before. Toxins from pesticides, pollution, poor food choices, the environment, alcohol, etc., damage and age the body and lead to diseases like cancer, heart disease, diabetes, arthritis and Alzheimer’s disease.  So, the more efficiently your body (particularly your liver) rids itself of toxins, the healthier you’ll be. An accumulation of toxins can be the route of health issues, so help your body to get them out—the faster the better!

Try these 4 foods:

4 Foods that Mop up Toxins

1. Sip this Watermelon Cucumber ACV “Detox” Drink

This drink helps to promote the activity of a liver enzyme that converts harmful, toxic substances into less harsh chemicals, oh yeah! 🙂

Watermelon this time of year is insanely delish-we’d almost swap it for chocolate (we said almost!)! 😉

Bonus: This drink is a bona-fide bloat buster, click here to see how it works!

More drinks like these are featured in our 21- Day Body Reboot  which shows you how to lose your last ten pounds (or more!) while indulging—and  it includes a toxin- reducing and anti-inflammatory diet and lifestyle plan.

 

2. Turmeric: Add this toxin- fighter to your meals, smoothies & drinks.

Turmeric is one of Lyssie’s faves—she adds it to everything!

It’s is a superstar!  It fights against inflammation and liver damage.

Try these three recipes to get started:
Vegan Quinoa & Kale Power Protein Bowl
Lentil Vegetable Soup
Vegetarian Loaded Sweet Potato

 

3. Green tea and its’ super star sista, Matcha (potent green tea)

Drink this at breakfast or snack time!

Green tea and matcha contain catechins including EGCG (epigallocatechin), a powerful, disease-fighting flavonoid and antioxidant that is associated with everything from reducing cancer and blood pressure to protecting your brain against aging. EGCG/catechins appear to speed up liver activity and increase the production of detoxification enzymes.

This iced matcha detox drink combines nutrients to help your liver in its detoxification process and antioxidants to help your body fend off the damage from toxins and free radicals that occur from everyday living.  As an added bonus, it also helps fight bloat and has possible metabolism boosting benefits.

 

4. Lemons! (Yahoo! –because these also happen to be bloat-busters!) Use lemons instead of salt – they replace the flavor of salt without bloat!

Lemons detoxifying power:

  • Toxins often enter the body as free radicals. Lemons help to neutralize free radicals before they can do any further damage.  They also help prevent inflammation to fight against disease.
  • Lemons help 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.)

Make this Caramelized Cauliflower with Olive oil and Lemon Juice!

 

****BONUS Sip Ginger Mint Turmeric Green Tea “Flat-Belly” Tea that combines 4 potent foods that fight toxins! – Turmeric, green tea and ginger!—Oh my!  And oh my, mint too!

Sip this throughout the day after an indulgence, after spending time in smog during a strenuous workout or anytime you just want a boost from a delicious drink that packs in potent healing foods!  Learn why it works so well!

Chicken Tacos with California Prunes Salsa

As picky little kids who’d only eat our beloved PB&J sandwiches, you’d probably be surprised to know that when asked where we’d like to go to eat for our birthday dinner that we’d pick a Mexican restaurant—spices and all. We’d always order a taco salad and just loved it. So now, as girls who love the rich spices in all ethnic foods, we’re not surprised that by the time we got to college and were cooking our own meals, that one of our favorite go-tos were chicken tacos. They were easy to make, delicious and healthy and at least once a week we’d meet one of our best friends to make them with her (although we loved them so much we would have eaten them nightly!)

In fact, our love for tacos, inspired these scrumptious, waist-line friendly numbers!:

Gluten-Free Tilapia Tacos with Zucchini Tortillas

Mediterranean Fish Tacos

Avocado & Lentil Vegan Tacos

Spicy Tuna Tacos

Salmon Tacos

And now, our taco love affair has inspired a new yum-ster. And we’re especially excited about these because you can make them from scratch, or have the ingredients pre-portioned and ready to cook right at your house!

 

California Prunes are the sweetest and juiciest prunes out there, making them the best way to beat a sugar craving! Plus, they’re packed with these health benefits:

  • A serving of four to five dried plums packs 3 full grams of fiber. About half of that is soluble fiber, which helps improve satiety, lower cholesterol, and regulate blood sugar levels.
  • Research shows that eating 5-6 prunes a day may help support healthy bones and help maintain good digestive health.
  • Prunes are loaded with polyphenols, antioxidants that support your immune system, heart and eye health, memory, and more.
  • California Prune growers provide the highest quality prunes in the world.
  • A serving has just 100 calories and no fat, sodium, or cholesterol.

 

  • Chicken Tacos with California Prunes Salsa
     
    Cook time
    Total time
     
    This twist on classic chicken tacos explodes with sweet and savory flavors! Chili powder and cumin add a savory warmth to the baked chicken breasts, while California prunes add sweetness to an easy, fresh salsa. The combination of spiced chicken, sweet prunes, fresh tomatoes and cilantro, and zing from lime juice all wrapped up in a tortilla creates a fiesta with every bite! The refried black beans also got a healthy upgrade: we cut back on the fat while bumping up the flavor with spices, fresh cilantro and lime juice for a flavorful side dish that’s low in fat and high in protein and fiber. This dinner is hearty and filling, yet light enough to feel good about serving any night of the week.
    Author:
    Recipe type: Main Dish
    Cuisine: Mexican
    Serves: 2 servings
    Ingredients
    • 1 Roasted poblano
    • 3.5 oz Black beans
    • 1 Roma tomato
    • 2oz California prunes
    • 2 Shallots
    • ¼ oz Fresh cilantro
    • 1 Lime
    • 2 Chicken breasts (4oz)
    • 2 tsp Cumin spice blend (equal parts cumin & chili powder)
    • 2 oz Roasted corn
    • 4 Corn tortillas
    Instructions
    1. STEP ONE
    2. Preheat the oven to 350°.
    3. Line a rimmed sheet pan with parchment paper.
    4. Thinly slice the poblano and set aside.
    5. Drain and rinse the black beans.
    6. Cut the prunes into ¼-inch pieces. Place the prunes in a small bowl.
    7. STEP TWO
    8. Cut the tomato and shallots into ¼-inch pieces. Add HALF of tomato and shallots to the bowl with the prunes; reserve the remaining shallot for step 4 and tomatoes for step 5.
    9. Remove and discard the stems from cilantro, rough chop leaves and add only HALF to the bowl.
    10. Cut the lime in half. Squeeze HALF the lime into the small bowl. Add ¼ teaspoon of salt and a pinch of pepper. Toss well and set aside. Set aside remaining lime for step 5.
    11. STEP 3
    12. Pat dry chicken with paper towels. Add to a medium bowl. Add ONLY 1 teaspoon cumin spice blend, ½ teaspoon olive oil, and a pinch each of salt and pepper. Toss well and place the chicken on the prepared sheet pan.
    13. Bake for 15 to 20 minutes, until cooked through.
    14. Heat a small nonstick sauté pan, over medium-high heat. Spray with cooking spray, add the poblano and roasted corn and season with a pinch each of salt and pepper. Sauté for 2 minutes until warmed through. Set aside for plating
    15. STEP 4
    16. Heat a medium nonstick sauté pan over medium-high heat for 1 minute. Add the tortillas one at a time and heat for 1 minute on each side. Set aside and keep warm for plating.
    17. In the same pan over medium-high heat, spray lightly with olive oil in a spray bottle. When hot, add remaining shallot and cook for 1 to 2 minutes until softened.
    18. STEP 5
    19. Add the drained black beans and remaining cumin spice blend. Cook for an additional 1 minute.
    20. Reduce heat to medium-low, add 2 tablespoons of water and lightly mash beans with a fork. Cook until the water has been evaporated then add remaining chopped tomato. Add remaining cilantro, juice from the remaining lime, to the beans. Stir to combine, season to taste, and keep warm for serving.
    21. STEP 6
    22. Cut the chicken into ¼-inch pieces.
    23. Place two tortillas each on two plates.
    24. Divide the chicken and poblano and corn mixture between the tortillas.
    25. Top with the prune salsa and serve the tacos with refried beans on the side.
    26. Enjoy!
    Nutrition Information
    Serving size: 2 tacos Calories: 430 Fat: 6 g Saturated fat: 5 Carbohydrates: 63 Sugar: 8 Sodium: 450 mg Fiber: 11 Protein: 34

Chicken Tacos with California Prune Salsa | The Nutrition Twins

We are honored to have partnered with Chef’d and California prunes to create these meals!

Moroccan Spiced Shrimp Skewers with Toasted Chickpeas, and California Prunes & Quinoa Salad

You’ve probably figured out by reading our blog that we love our home cooked meals. After all, our website wouldn’t be packed with thousands of recipes if we didn’t!  As registered dietitian nutritionists and personal trainers, we love the flavor we create and how good we feel while we eat them—and how great we feel after—completely satisfied, yet light and energized.  And there’s an added sense of happiness and satisfaction knowing that our recipes meet our nutritious, waistline friendly standards and we know exactly what is going in them. What’s probably not so obvious is that as much as we love cooking, there are many times when we’d rather not bother with the meal prep that is required.  Yup, sometimes, we’d like our yummy, wholesome meals without having to do a thing except assemble the ingredients.  In fact, many of our clients have asked for just that, our meals in delivery kits dropped off right at their doorstep. And that’s why we’re so excited to share with you the launch of 3 of our meals that you can fully enjoy in the comfort of your own home, knowing that they meet all of our nutrition criteria to keep you fueled, beach-ready and completely satisfied.

 

An added bonus-

Prunes (We used California prunes because we find them to be the sweetest and juiciest):

Our mom always kept a jar of stewed prunes in the fridge when we we’re growing up and anytime we were craving something sweet, we’d reach for them.  They’re the best way to bust a sugar craving!  Who knew we were also getting these benefits:

  • Research shows that eating 5-6 prunes a day may help support healthy bones and help maintain good digestive health.
  • Prunes are packed with antioxidants called polyphenols, which help keep many parts of your body healthy– ranging from your heart to your eyes to your memory and your immune system.
  •  California Prune growers provide the highest quality prunes in the world.
  • A serving has 3 grams of fiber and contains no fat, sodium or cholesterol at just 100 calories.



Moroccan Spiced Shrimp Skewers with Toasted Chickpeas, and California Prunes & Quinoa Salad
 
This simple dish is packed with flavor thanks to all the Moroccan-inspired spices! Smoked paprika, cumin, and a hint of cinnamon spice up the shrimp skewers, which are so quick to cook. The quinoa salad still takes on traditional flavors thanks to the combination of spices, dried fruit, parsley, and lemon, but we added a few fun twists! Traditional Moroccan cuisine uses a lot of couscous and dates, but we swapped those ingredients out for gluten-free, high-protein quinoa and fiber rich California prunes. This dish is filling, flavorful, and unbelievably easy - perfect for any weeknight! EQUIPMENT: -- Rimmed sheet pan -- Small sauce pot with lid -- Medium bowl -- Strainer -- 2 Small bowls -- aluminum foil --4 bamboo skewers
Author:
Serves: 2
Ingredients
  • INGREDIENTS:
  • Olive oil (in a spray container)
  • Salt
  • Black pepper
  • 1 shallot
  • 1½ oz Matchstick carrots
  • 1 oz Red quinoa
  • 2 oz White quinoa
  • 2 tsp Smoked paprika
  • 2 tsp Ground cumin
  • ½t sp Ground cinnamon
  • 12 Jumbo shrimp
  • 1 Lemon
  • 2 oz California prunes
  • ¼ can Chickpeas
  • ½ oz Fresh parsley
  • ¼ oz Fresh basil
  • ¼ oz Fresh cilantro
  • 1 Garlic clove
Instructions
  1. STEP ONE
  2. Preheat the broiler to high.
  3. Line a rimmed sheet pan with foil.
  4. Finely chop the shallot and chop the carrots into ⅛-inch pieces.
  5. In a small sauce pot with lid, heat 1 teaspoons of olive oil for 1 minute. Add the shallot and carrots and cook for 2 minutes. Add the quinoa and stir for 1 minute. Add 1 cup of water and ONLY 1 teaspoon of paprika, 1 teaspoon of cumin, and ¼ teaspoon cinnamon. Stir and bring to a boil over high heat, reduce heat to low, cover and simmer for 20 minutes.
  6. Pat dry shrimp with paper towels.
  7. Cut the lemon in half. Add the juice of HALF a lemon to a medium bowl, discarding any seeds.
  8. Rinse and pat dry produce prior to use.
  9. STEP TWO
  10. Recommendations for salt and pepper are optional. Please season to taste.
  11. Add remaining paprika, cumin, and cinnamon, and a pinch each of salt and pepper to the medium bowl. Stir to make a loose paste. Add the shrimp; toss well.
  12. Cut the prunes into¼-inch pieces; set aside.
  13. Drain ONLY half the can of chickpeas and pat dry with paper towels. Store remaining chickpeas in a separate container for personal use.
  14. Remove and discard stems from parsley. Finely chop the leaves and place HALF of the leaves in a small bowl. Set aside remaining leaves for step 3.
  15. Remove and discard the stems from the basil and cilantro. Finely chop the herbs and add to the bowl. Add garlic, juice of remaining lemon, discarding any seeds, and 1 teaspoons of olive oil and a pinch each salt and pepper. Mix well to combine.
  16. STEP THREE
  17. In a small bowl, combine the drained chickpeas, 1 teaspoon olive oil and a pinch each of salt and pepper. Place chickpeas onto the prepared baking sheet and broil for 4 to 5 minutes until lightly browned. Set aside for plating.
  18. Thread 3 shrimp each per skewer and wrap the ends of each skewer with a small piece of foil. Place on the same sheet pan and broil for 4 to 5 minutes. Stir prunes and remaining parsley into the quinoa.
  19. (FDA recommends cooking shrimp to a minimum 145°F)
  20. STEP FOUR
  21. Divide the quinoa between two plates.
  22. Top with the toasted chickpeas and lay the shrimp skewers on top.
  23. Serve with the herb sauce on the side.
  24. Enjoy!
Nutrition Information
Serving size: 2 servings Calories: 460 Fat: 9 g Sodium: 290 mg Protein: 32 g

We are honored to have partnered with Chef’d and California prunes to create these meals!