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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

 

Sweet Potato Nachos

A calorie bomb of greasy chips smothered in cheese …not exactly what you’d expect to get from these veggie loving, registered dietitians and personal trainer twin sisters (who just happen to have a sweet tooth), now is it? Thank goodness, you’re (partially 😉 ) right about that. While this may taste like the real deal, this is the souped- up, caloried-down version! You know, more like some of our dishes that watch your waistline but that tantalize the more naughty side of your taste buds like our Smoked Paprika ChipsGuilt-free Kale ChipsSpicy Carrot Fries, and our Skinny Zucchini Fries… And now these yummy nachos nibblers!

 

Are you ready for a cozy comfort food that makes an ideal savory and crunchy lunch (or dinner) and that will keep you satisfied for hours? Then say hello to hot hints of savory chicken and beans and soft hints of sweet peas and scrumptious, crunchy sweet potato chips.

 

Here’s what makes this skinny comfort food work its’ magic:

 

  • Rather than traditional nachos that rack in the calories and bloating-sodium with their fried chips, these nibblers get their crunch from crispy baked sweet potato chips.

 

  • Sweet potatoes provide the quality carbs that your brain craves—this feels so indulgent but in just 4-4.5 ounces 328 calories, the comfort-food carb craving is met with bloat-busting magnesium, potassium and filling fiber. Plus, you get anti-aging, skin protecting beta-carotene!
  • Instead of gobs of greasy cheese, this skinny-cho (you read that right—“skin- nacho!” ;)) uses reduced fat cheese and a surprising creamy twist, from the peas. This works magic on your creamy-texture craving taste buds and on your waistline.

 

  • Adios fatty beef, hola savory chicken for lean protein that keeps you feeling full for hours.

 

  • Beans –rather than refried, these skip the added fat and keep the creamy texture, staying lean and filling!

 

Plus, these nachos actually work to fight off a muffin-top! Here’s how:

 

  • One plate regular nachos = More than 650 calories, one plate of these bad boys is only 328 calories.

 

  • Fewer calories IN = Less fat ON the body

Buh-bye unsightly gut bulges! Packed with fiber to flush waste and toxins out of the colon:

 

  • No constipation= flatter tummy

 

  • Less tummy poof: Hello magical bloat-busting combo of magnesium and potassium! Plus, they’re low in sodium to keep bloat at bay, flat belly ahoy!

Traditional nachos are loaded with belt-bursting sodium and an entire plate would set you back at least 2400mg, OURS SAVE YOU 2000 mg even if you eat the whole plate!

 

 

Savory Sweet Potato Nachos

 

This cozy comfort food is so healthy and filling you can make it your main meal! Or simply take this healthy spin on a fan favorite and serve it for guests!

 

Makes 3 Servings (entree sized)

Ingredients

3 large sweet potatoes

½ cup black beans

½ cup frozen peas

½ cup shredded chicken breast (or canned chicken)

¼ cup shredded cheddar cheese, reduced fat

 

Directions

  1. Preheat oven to 325 degrees F.
  2. Rinse sweet and thoroughly clean potatoes and thinly slice (about 3 mm thick). This is most easily done using a paring knife and working slowly, and of course carefully!
  3. Cover a baking sheet with aluminum foil and place potato slices on the baking sheet to make a nice even layer of slices (it doesn’t have to be neat just even!). The potatoes can be overlapping and it doesn’t necessarily need to be one potato per layer! Place potatoes in oven.
  4. While potatoes are baking, prepare frozen peas as directed on bag, drain and rinse black beans, and pull apart and shred chicken breast OR drain and pull apart canned chicken.
  5. After about 20 minutes, take potatoes out and flip the chips (they should be a little crispy on the side that was facing up and soft and warm on the bottom). Bake for another 15-20 min.
  6. After the potatoes are baked and crispy on both sides, take them out of the oven, place them on a plate and top with peas, black beans, chicken, and cheese. Enjoy this scrumptious meal for lunch, for dinner or with friends! It serves 3!

 

Nutrition Facts for 1 serving

Calories: 328, carbs: 47.3g, fat: 6.3g, saturated fat: 2g, protein: 23.5g, sodium: 479.5mg, fiber: 9.8g

Sweet Potato Nachos
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Lunch/Dinner
Serves: 3 4 oz. servings
Ingredients
  • 3 large sweet potatoes
  • ½ cup black beans
  • ½ cup frozen peas
  • ½ cup shredded chicken breast (or canned chicken)
  • ¼ cup shredded cheddar cheese, reduced fat
Instructions
  1. Preheat oven to 325 degrees F.
  2. Rinse sweet and thoroughly clean potatoes and thinly slice (about 3 mm thick). This is most easily done using a paring knife and working slowly, and of course carefully!
  3. Cover a baking sheet with aluminum foil and place potato slices on the baking sheet to make a nice even layer of slices (it doesn’t have to be neat just even!). The potatoes can be overlapping and it doesn't necessarily need to be one potato per layer! Place potatoes in oven.
  4. While potatoes are baking, prepare frozen peas as directed on bag, drain and rinse black beans, and pull apart and shred chicken breast OR drain and pull apart canned chicken.
  5. After about 20 minutes, take potatoes out and flip the chips (they should be a little crispy on the side that was facing up and soft and warm on the bottom). Bake for another 15-20 min.
  6. After the potatoes are baked and crispy on both sides, take them out of the oven, place them on a plate and top with peas, black beans, chicken, and cheese. Enjoy this scrumptious meal for lunch, for dinner or with friends! It serves 3!
Nutrition Information
Serving size: 4 oz Calories: 328 Fat: 6.3g Saturated fat: 2g Carbohydrates: 47.3g Sodium: 479.5mg Fiber: 9.8g Protein: 23.5g

 

 

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5 Power Snacks To Get You Through The Holidays

The holidays are quickly approaching and we can already feel the excitement in the air—people are bustling to buy gifts and busy preparing for holiday parties and family gatherings. As much as we love the holiday time, it can be downright exhausting.  And if you choose sugary snacks or those that lack fiber and protein that seem to be everywhere especially this time of year, you’ll find yourself crashing before you get to your celebration.  Admittedly, we’ve been there more than once, thanks to overdoing it on poor choices ranging from a pumpkin pie sampling to Williams-Sonoma’s peppermint bark, and we don’t recommend it.  After all, choose the wrong snacks and you’ll feel like you woke up in a daze after being been dragged through the snow for miles on the back of Santa’s sled.

The good news is that by choosing the right snacks that contain both satisfying protein and fiber (which usually comes bundled with energy- revving quality carbohydrates), you’ll have the energy to power right through the holidays.  Choose these snacks and those toy-delivering energizer bunnies (a.k.a. Mr. and Mrs. Claus) will have nothing on you.  Pssst… in fact, you’ll have something on the Claus’s since you won’t have their big bellies—these snacks are all under 200 calories!

  • Low-fat Cheese and Tomato Toast.  When it’s cold outside, this is the perfect, energizing snack.  Our Mom made this frequently when we were growing up.  Simply take a slice of whole wheat bread (fiber-filled, energy-providing carbohydrates) and top it with a slice of tomato and a slice of low-fat mozzarella (for satisfying protein and bone-building calcium) and pop it in the toaster. Voila!
  • Pistachios. Whether you’re shopping for gifts at the mall or in the comfort of your own home, pistachios are the perfect snack, since they’ve got that winning combination of both fiber and protein to keep you feeling satiated.  Plus, they’re portable!  This is one of our faves and we’ve been using it for an afternoon snack to boost us for as long as we can remember.  In fact, pistachios are such a staple in our energizing diet that we now work with Wonderful Pistachios to help others to benefit from their nutritious benefits.Wonderful_Pistachios_Roasted&Salted_photo_s,
  • Red Peppers and Black Bean Dip.  Red peppers are loaded not only with anti-oxidants, but with fiber too.  They’ll give you a quick burst of energy while the beans in the bean dip will extend that energy boost with fiber and protein.  Red peppers are a staple in our house, and we love combining them with black bean dip, hummus or low-fat yogurt dip—all give us protein to fuel us even longer.
  • Whey Chocolate Covered Popcorn. Make a small bag of fat free popcorn and add 1 scoop of chocolate protein powder. Shake until the powder covers the popcorn.  We love this snack because it instantly quenches our sweet tooth craving and our desire to crunch. Plus the popcorn is packed with energy-providing carbohydrates and fiber and the protein powder gives you that staying power.
  • Non-fat Greek Yogurt with Apples and Cinnamon.  We like to cut an apple into little chunks and stir them right into the yogurt, and then we add a dash of cinnamon.   Our clients tend to like their yogurt with cinnamon as a dip for the apples. Whichever you prefer, rest assured you will be getting an energy surge from the apple’s fiber- packed carbohydrates.  The creamy, satisfying, protein-filled yogurt will prevent energy crashes and keep you powering through.

What is your favorite snack to help you get through the holidays?

For More like this you may like…

For a Get Healthy Guide Check out The Nutrition Twins Veggie Cure!

Baked Zucchini Boats

Having a hard time getting all your veggies? We’ve been there!

Sure, now we’re veggie-loving registered dietitians, but we weren’t always besties with our greens!  In fact, as picky kids, the second our mom turned her back when we were at the dinner table, we’d quickly scurry off with our salads in hand to our deck where our best friend Mary and her black lab Buddy, were anxiously waiting for any veggies we’d want to share.  So how, you may be wondering did those girls become veggie fiends?

It happened gradually for us in our high school years–after witnessing how energetic and healthy they made us feel, how they made our skin glow and how they played a part in weight control… and after experimenting and seeing how delicious they could be, the switch flipped and our love affair with veggies began—nowadays we seriously can’t get enough…

And now that we get to witness our clients reap the same veggie rewards, we are constantly trying to find easy ways to make getting delicious veggies easier.  That’s one of the main reasons we wrote our latest book The Nutrition Twins’ Veggie Cure and created recipes like our Kale Recharge Smoothie, our Smoked Paprika Zucchini Chips, and our Zucchini Parmesan Rounds.  And now these! We can’t wait to hear what ya think!

cropped zucchini

Weight loss tip:

To prevent overeating at your meal, simply eat some veggies (like these scrumptious Zucchini Boats) before the main course.  Veggies are packed with nutrients and they’re high in fiber, so they fill you up, not out.  These Baked Zucchini Boats make the perfect appetizer before your meal to prevent overeating during your meal! Zucchini is low in calories and with the zesty tomato, onion, and jalapeno topping added to it, this side dish is absolutely irresistible.  Fill up on this scrumptious starter that also packs protein, and you’ll eat a lot less of the heavy main meal, woohoo!

zucchini2label

Baked Zucchini Boats

Ingredients
3 Medium Zucchini
6 oz can Tomato Paste
1 tsp garlic powder
1 tsp onion powder
1 tsp cilantro
1/8 cup finely chopped fresh basil
½ cup Italian bread crumbs
¼ cup tomatoes (diced)
1/8 cup green onions (chopped)
1 tbsp crushed red pepper
½ diced jalapeno
Salt and pepper, to taste
½ cup shredded low-fat mozzarella

Directions
1. Preheat oven to 350 degrees.
2. In a large pot, boil enough water to cover the zucchinis. Add the zucchinis and boil for 10 minutes.
3. In a small mixing bowl, add the tomato paste, garlic powder, onion powder, cilantro, and fresh basil to the tomato paste and mix together.
4. After the zucchini has boiled (the zucchinis should still be firm, but you should be able to poke through them with a fork), scoop out the pulp to about ¼ inch from the skin, leaving a “boat” structure. Finely chop the pulp and place into a separate small mixing bowl.
5. Mix in the diced tomatoes, green onions, jalapenos, crushed red pepper, and bread crumbs into the bowl with the zucchini pulp. Lightly season the mixture with salt and pepper.
6. On the zucchini ”boats”, coat with the tomato paste mixture.
7. Top the tomato paste with the mixture of vegetables and bread crumbs.
8. Lightly cover the filled boats with mozzarella cheese.
9. Cook the zucchini boats at 350 degrees for 10 minutes. Enjoy!

zucchini cropped

Nutrition Information
Calories: 114
Carbohydrates: 17 grams
Fat: 2 grams
Protein: 7 grams
Cholesterol: 5 milligrams
Sodium: 227 milligrams
Sugars: 6 grams
Fiber: 3 grams

Baked Zucchini Boats
 
Prep time
Cook time
Total time
 
Author:
Serves: 6
Ingredients
  • 3 Medium Zucchini
  • 6 oz can Tomato Paste
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp cilantro
  • ⅛ cup finely chopped fresh basil
  • ½ cup Italian bread crumbs
  • ¼ cup tomatoes (diced)
  • ⅛ cup green onions (chopped)
  • 1 tbsp crushed red pepper
  • ½ diced jalapeno
  • Salt and pepper, to taste
  • ½ cup shredded low-fat mozzarella
Instructions
  1. Preheat oven to 350 degrees.
  2. In a large pot, boil enough water to cover the zucchinis. Add the zucchinis and boil for 10 minutes.
  3. In a small mixing bowl, add the tomato paste, garlic powder, onion powder, cilantro, and fresh basil to the tomato paste and mix together.
  4. After the zucchini has boiled (the zucchinis should still be firm, but you should be able to poke through them with a fork), scoop out the pulp to about ¼ inch from the skin, leaving a “boat” structure. Finely chop the pulp and place into a separate small mixing bowl.
  5. Mix in the diced tomatoes, green onions, jalapenos, crushed red pepper, and bread crumbs into the bowl with the zucchini pulp. Lightly season the mixture with salt and pepper.
  6. On the zucchini ”boats”, coat with the tomato paste mixture.
  7. Top the tomato paste with the mixture of vegetables and bread crumbs.
  8. Lightly cover the filled boats with mozzarella cheese.
  9. Cook the zucchini boats at 350 degrees for 10 minutes. Enjoy!
Nutrition Information
Serving size: 1 boat Calories: 114 Fat: 2 g Carbohydrates: 17 g Sugar: 6 g Sodium: 227 mg Fiber: 3 g Protein: 7 g Cholesterol: 5 mg

Baked_Zucchini_Boats_Collage

Cinnamon Protein Pancakes

We love a good pancake! Our Mom used to make her homemade pancakes every Sunday morning, and they were so satisfying and delicious and they always remind us of some of our favorite times (the weekend!). We have to admit though (sorry Mom, we do love your cooking! 🙂 ) that as much as we were crazy about our Mom’s pancakes, they were super dense and sat in our stomach, leaving us sluggish for hours as the blood stayed in our stomach for digestion and left our brains and muscles without much blood or oxygen, so we felt exhausted.

These days we still love a good pancake, but we also want to feel light and energetic and have energy to fuel our workouts and our day without breaking the calorie bank. So we’re always creating recipes, like these Cinnamon Protein Pancakes and our 3 Ingredient Weight Loss Pancakes — one of our personal faves because they are just so easy to make for a yummy pancake, Choconilla Oats and Quinoa Swirl or our Overnight Berry Parfait that are a good mix of protein and carbohydrates to fuel our workouts and keep us satisfied and on track all day long so we won’t feel the need to give in to every craving or food whim that hits us.

This is one of our favorite things that we teach our clients to do, too when it comes to choosing a healthy, weight loss breakfast because we LOVE watching them loving what they eat and seeing the awesome results! Here are our top breakfast tips for a long-lasting, satisfying energy boost (Please share this link http://nutritiontwins.com/cinnamon-protein-pancakes/ with a friend if you think she’d like these tips):

The breakfast needs to include:
• Protein (like a hardboiled egg or Greek yogurt) for staying power to keep you feeling satisfied and keep your blood sugar stable, (ideally 15 grams or 20, less than this and you’ll be hungry too soon) combined with:
• High-fiber carbohydrates to fuel your brain and your muscles. By choosing fiber-rich carbohydrates like fruit, oatmeal or quinoa, you’ll prevent energy highs and subsequent crashes that not only bring on exhaustion but also create sugar cravings as the brain looks for the quickest pick-me-up it can find—Sugar! (You don’t need loads of carbs—a half cup of cooked cereal usually does the trick!)

 

And…don’t just stop at breakfast—use our weight loss, long-lasting energy guidelines (above) for all of your meals and snacks (just in smaller portions) to keep you feeling satisfied and prevent hunger, overeating and cravings.

Enjoy these cinnamon protein pancakes and prevent snacking later!

cropped pancake

Cinnamon Protein Pancakes:

Start off your day right with protein with these pancakes! Most people get carried away with yummy pancakes and overdo it on carbs and forget they need some satiating protein. No more! — These pancakes are a perfect way to leave you feeling satiated all morning long. With 9 grams of protein and 2 grams of fiber per pancake, you can’t go wrong with this breakfast!

 

Ingredients

½ cup quinoa flour
½ cup vanilla Greek yogurt
1/3 cup unsweetened almond milk
1 egg (we use Eggland’s Best eggs because they have 25% less saturated fat than other eggs).
1 tsp vanilla
2 tsp cinnamon
1 ½ scoops vanilla flavored whey protein powder
½ cup sugar free maple syrup, optional (we suggest finding one with stevia rather than artificial sweetener)

Directions
1. Preheat a large skillet to about 375 degrees.
2. In a large bowl, mix together the quinoa flour, yogurt, almond milk, egg, vanilla, cinnamon, and protein powder.
3. Lightly spray the skillet. Pour the pancake mixture in skillet making each pancake about 5 inches in diameter.
4. Lightly sprinkle cinnamon on top. Enjoy!

Yield: 8 pancakes
*Freeze the extra pancakes to use for your breakfast meals throughout the week!

Nutritional Information Per Pancake (without syrup):
We suggest eating two pancakes with some berries or fruit and test how you feel to see if the serving is right for you:
Calories: 85
Carbohydrates: 8 grams
Fat: 1.6 grams
Protein: 9 grams
Cholesterol: 40 milligrams
Sodium: 40 milligrams
Sugars: 2 grams
Fiber: 2 grams

 

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

Cinnamon Protein Pancakes
 
Prep time
Cook time
Total time
 
Author:
Serves: 8
Ingredients
  • ½ cup quinoa flour
  • ½ cup vanilla Greek yogurt
  • ⅓ cup unsweetened almond milk
  • 1 egg (we use Eggland’s Best eggs (www.EgglandsBest.com) because they have 25% less saturated fat than other eggs)
  • 1 tsp vanilla
  • 2 tsp cinnamon
  • 1 ½ scoops vanilla flavored whey protein powder
  • ½ cup sugar free maple syrup, optional (we suggest finding one with stevia rather than artificial sweetener)
Instructions
  1. Preheat a large skillet to about 375 degrees.
  2. In a large bowl, mix together the quinoa flour, yogurt, almond milk, egg, vanilla, cinnamon, and protein powder.
  3. Lightly spray the skillet. Pour the pancake mixture in skillet making each pancake about 5 inches in diameter.
  4. Lightly sprinkle cinnamon on top. Enjoy!
Nutrition Information
Calories: 85 Fat: 2 g Carbohydrates: 8 g Sugar: 2 g Sodium: 40 mg Fiber: 2 g Protein: 9 g Cholesterol: 40 mg