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Fresh Figs and Feta With Toasted Walnuts

Long before we were registered dietitians, personal trainers and even before we were veggie lovers, we were twins with a sweet tooth…

 

So while we may have skirted the salt tooth, this sweet tooth requires a lot of attention to keep it in check and we’re constantly creating healthy, delicious ways to squash it without all the sugar. Remember these yumsters?

Strawberry Raspberry Lime Sherbet

Chocolate Peanut Butter Banana Ice Cream

5 Minute Peanut Butter Chocolate Chip Cookies

and our Strawberry Mint Ice Cream.

So recently when we received an amazingly delicious delivery from California figs, we got figgy with it, and came up with a guilt-free creation that satisfies those with a sweet tooth–and those with a salt tooth!  This number gives  ya a lil’ sweet, a lil’ savory and a lil’ crunch–and we’re in love! All for less than less than 50 calories per serving!! Woohooo!

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  There's something so satisfying about sinking your teeth in to a fresh, juicy fig.  It's meaty texture hits the spot. We decided we better have a figgin party as we couldn't keep these babies to ourselves! And it was a hit!
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Welcome our FIGnature dish! fresh-fig-and-feta-with-toasted-walnuts4_logo   Fresh Figs and Feta With Toasted Walnuts   Serves 5 figs Ingredients: 5 fresh Figs 2 tbsp fat free feta 5 tsp chopped walnuts   Directions: Slice figs and drizzle with crumbled feta and walnuts.  Enjoy!   Makes 5 servings
Nutrition Facts for one serving (1 fig with toppings):  46 Calories, Total fat 0.2 g, 10 g Carbs, 1.5 g Fiber,  8 g Sugar, 1 g protein
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Fresh Figs and Feta With Toasted Walnuts
 
Author:
Serves: 5
Ingredients
  • 5 fresh Figs
  • 2 tbsp fat free feta
  • 5 tsp chopped walnuts
Instructions
  1. Slice figs and drizzle with
  2. crumbled feta and walnuts. Enjoy!
Nutrition Information
Serving size: 1 fig Calories: 46 Fat: 0.2 g Sugar: 8 g Fiber: 2 g Protein: 1 g

 

Healthy Back to School Bites with Cranberries

If you’ve read our other blogs, by now you know it’s no secret that although we’re veggie-loving twin sisters, registered dietitians and personal trainers who are lucky to like a lot of healthy foods, we both also have a wicked sweet tooth that we work hard to keep in check.  Fortunately, we’ve got many strategies as wells as delicious, waistline friendly ways to satisfy our sweet canines that work for our clients, too!

One of our favorite, satisfying, healthy and most effective ways to squash a sweet craving is with treats made from fruit.  This actually is something we learned from our wholesome, plant-based, cook-everything-from-scratch mom, as she often served us desserts made from fruit and it worked like magic to quell our sweet cravings!  Apparently the apple doesn’t fall far from the tree as we do the same thing for Tammy’s daughters.  We find this technique to be especially helpful when the kids go back to school, as they always seem to come home from school and want a sweet treat for a snack.  One of our most requested after-school snacks is a Cranberry Smoothie which is a cool, delicious and healthy guilt-free snack that feels like a super indulgent treat.

And our clients who serve this to their kids feel good knowing that this nutritious, sweet-tooth satisfying snack fits perfectly with the 2015-2020 Dietary Guidelines for Americans, which recommend choosing nutrient dense foods packed with vitamins, minerals, fiber and other naturally occurring compounds that may improve health.  Cranberries, like in this Cranberry Smoothie, are the perfect example of a nutrient dense food, as they’re packed with naturally occurring unique health-promoting flavonoids called PACs.  Because of these nutrient superstars, the Dietary Guidelines for Americans have made an exception for naturally tart, low-sugar foods, like cranberries, that may be sweetened to improve taste.  They explain that there is room in a healthy eating pattern for nutrient dense foods with added sugars, such as cranberries and rhubarb, as long as calories from added sugar are less than 10% per day.  In this smoothie, just a teaspoon of honey is added to each serving and it packs in the nutrients in just 150 calories—woot, woot!

 

 

 

 

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Cranberry Smoothie            

Serve this healthy, sugar-tooth satisfying alternative to sweets for an after school snack.  Or simply sip a serving of this for a healthy dessert.

Yield: 6 servings

 

Ingredients

2 cups frozen cranberries

2 cups nonfat vanilla yogurt (try different yogurts, such as Greek yogurt)

2 cups 1% milk or almond milk

2 Tbsp. honey

2 tsp. vanilla

 

Directions

Mix in blender until smooth.

Nutrition Information Per Serving*: Calories 150, Calories From Fat 10, Saturated Fat 0.5g, Trans Fat 0g, Total Fat 1g, Cholesterol 5mg, Sodium 105mg, Total Carbohydrate 28g, Sugars 24g, Dietary Fiber 1g, Protein 7g, Vitamin A 10%, Vitamin C 10%, Calcium 25%, Iron 0%

*With 1% Milk

Hungry for Cranberries at lunch? Your kids will gobble up this unique, sweet and savory sandwich!

Recipe courtesy of the Cranberry Marketing Committee

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Cranberries can be a great fit as part of a healthy lunch – like in this tangy chicken salad!

Cranberry Chicken Salad on Flatbread

Makes 8 servings

Portion: ½ cup chicken salad on 1 flatbread roll

Prep Time: 15 minutes

Cook Time: 5 minutes

 

Ingredients

1 cup dried cranberries

⅓ cup 100% cranberry juice

½ cup reduced-fat mayonnaise (we suggest using nonfat Greek yogurt to keep the creaminess and up the nutrients and lower the fat)

⅓ cup fat-free poppy seed dressing

8 oz. grilled white chicken meat, diced

1 cup sliced celery

¾ cup thinly sliced scallions

2 cups shredded fresh spinach

8 flatbread rolls, split

 

Directions

  1. Place cranberries and cranberry juice in a saucepan and heat slightly. Remove from heat, cool to room temperature. Cranberries will absorb all liquid. Hold.
  2. In a bowl, whisk together mayonnaise and dressing.
  3. Stir in diced chicken, celery and scallions. Toss well to coat. Stir in reserved cranberries and mix well. Cover and refrigerate at least 4 hours before serving.
  4. To Serve: For each serving, place ¼ cup spinach onto a split flatbread roll and portion ½ cup salad on top of spinach. Replace top and serve.

Variations: Use additional fruits, including fresh mango, pineapple, melon, blueberries, peaches, pears, etc. in salad.

Nutrition Information Per Serving: Calories 390, Calories from Fat 100, Saturated Fat 2g, Trans Fat 0g, Total Fat 12g, Cholesterol 20mg, Sodium 800mg, Total Carbohydrate 57g, Sugars 17g, Dietary Fiber 3g, Protein 13g, Vitamin A 20%, Vitamin C 15%, Calcium 10%, Iron 20%

Hungry for more recipes? uscranberries.com

The Nutrition Twins work with US Cranberries to help teach people how they can get more beneficial PACs in their diet.

 

Cranberry Chicken Salad on Flatbread
 
Author:
Ingredients
  • 1 cup dried cranberries
  • ⅓ cup 100% cranberry juice
  • ½ cup reduced-fat mayonnaise (we suggest using nonfat Greek yogurt to keep the creaminess and up the nutrients and lower the fat)
  • ⅓ cup fat-free poppy seed dressing
  • 8 oz. grilled white chicken meat, diced
  • 1 cup sliced celery
  • ¾ cup thinly sliced scallions
  • 2 cups shredded fresh spinach
  • 8 flatbread rolls, split
Instructions
  1. Place cranberries and cranberry juice in a saucepan and heat slightly. Remove from heat, cool to room temperature. Cranberries will absorb all liquid. Hold.
  2. In a bowl, whisk together mayonnaise and dressing.
  3. Stir in diced chicken, celery and scallions. Toss well to coat. Stir in reserved cranberries and mix well. Cover and refrigerate at least 4 hours before serving.
  4. To Serve: For each serving, place ¼ cup spinach onto a split flatbread roll and portion ½ cup salad on top of spinach. Replace top and serve.
  5. Variations
  6. : Use additional fruits, including fresh mango, pineapple, melon, blueberries, peaches, pears, etc. in salad.

Skinny Breakfast Pizza

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It’s not a dream…but it is a dream come true! These veggie-loving twin sisters, registered dietitian nutritionists and personal trainers are telling you to eat pizza! And to do it for breakfast! Woohoo!

This meal is so satisfying and it makes the perfect brunch party pleaser. While most pizza and most breakfasts for that matter are often carb heavy, this skinny pie is a protein-packed egg crust. With a full pan of flavor, protein-and fiber from eggs and veggies you can adjust the pan size, amount of eggs used, or ingredients incorporated to cater to any situation! Serve with fresh fruit or a half cup of oatmeal! The average omelet contains two eggs, with customizable toppings. With this dish, you can generalize a favored morning meal into a fun, open-faced pan of deliciousness!

 

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Pssst…for a few other scrumptious veggie recipes, you’ve gotta try our:

Easy Crunchy Braised Cabbage

Colorful Detox Salad,

Caramelized Cauliflower with Olive Oil and Lemon Juice,

Easy Peasy Seasoned Brussels Sprouts,

Roasted Detoxifying Veggies

 

bpizza3Skinny Breakfast Pizza:

Serves: 4

Ingredients:

1 tsp olive

1/2 cup onion, chopped

2 cups spinach, raw

salt and pepper, to taste

1 cup tomatoes, diced

pepper, to taste

6 eggs (we use Eggland’s Best eggs because they have 25% less saturated fat compared to other eggs thanks to their proprietary vegetarian hen feed)

sea salt, to taste

1 avocado

 

Directions:

1.In a large skillet or edged-pan, heat olive oil for 30 seconds over medium heat. Add onions and sauté.

2.-As the onions sauté, add tomato, followed by spinach, and season with to taste

  1. Add in any additional vegetables you wish (mushrooms, bell pepper, broccoli.. anything!)
  2. As the vegetables and additions are sautéing, crack the eggs into a medium sized bowl, and whisk until smooth
  3. Add whisked eggs to the skillet, add salt to taste, stir briefly to combine with veggies, and leave to cook.
  4. When the eggs have cooked through and h ave formed a spongy, omelet-like appearance and are no longer liquidy or runny, remove from heat.
  5. Cut into four with a pizza-cutter, garnish with fresh avocado, and serve!

 

Nutrition Facts per Servings (with avocado)

141 Calories 141, 9 g Fat, 3 g Sat Fat, 10 g Protein, 5 g Carbs, 120 mg Sodium , 1 g Fiber

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Skinny Breakfast Pizza
 
Author:
Serves: 4 servings
Ingredients
  • 1 tsp olive oil
  • ½ cup onion, chopped
  • 2 cups spinach, raw
  • salt and pepper, to taste
  • 1 cup tomatoes, diced
  • pepper, to taste
  • 6 eggs (we use Eggland’s Best because they have 25% less saturated fat compared to other eggs thanks to their proprietary vegetarian hen feed)
  • seasalt, to taste
  • 1 avocado
Instructions
  1. In a large skillet or edged-pan, heat olive oil for 30 seconds over medium heat. Add onions and sauté.
  2. -As the onions sauté, add tomato, followed by spinach, and season with pepper to taste
  3. Add in any additional vegetables you wish (mushrooms, bell pepper, broccoli.. anything!)
  4. As the vegetables and additions are sautéing, crack the eggs into a medium sized bowl, and whisk until smooth
  5. Add whisked eggs to the skillet, add salt to taste, stir briefly to combine with veggies, and leave to cook.
  6. When the eggs have cooked through and h ave formed a spongy, omelet-like appearance and are no longer liquidy or runny, remove from heat.
  7. Cut into four slices with a pizza-cutter, garnish with fresh avocado, and serve!
Nutrition Information
Serving size: ¼ Recipe Calories: 141 Fat: 9 g Saturated fat: 3 g Carbohydrates: 5 g Sodium: 120 mg Fiber: 1 g Protein: 10 g

 

Creamy Banana Avocado Smoothie

Ah, avocados and bananas! If you only knew how many times these items came to my rescue…I truly have no idea what I’d do without these two saving graces. In fact, my boyfriend, Darren and I have a standing joke surrounding avos (that’s what we call our bestie) and bananas. Every time I make Darren a masterpiece (aka a meal 😉 ) and feel it turns out a bit subpar, I disappointedly give him a heads up that what he’s about to taste didn’t live up to my normal magic (Ha! If only, I definitely have plenty of flops between the magic! 😉 ). He says, don’t sweat it Lys, just throw an avo and a banana in there! And so I do, and…a delicious meal is served! There’s something about this combination that’s so sweet and super creamy that makes any meal insanely addictive. And simply adding them to anything turns a mundane meal into a winner!

 

Pssst… remember our Avocado and Olive Pasta it contains this magical combo and was born out a flop!

Avocado_smoothieOriginial1_crop

 

 

Now imagine adding these two meal fixer-uppers to a recipe that already tastes divine. And if you’re also looking for a creamy refreshing smoothie that’s filling, thanks to fiber and protein, then say hello to this sweet and Creamy Banana Avocado Smoothie! With only 187 waist-line friendly calories, it is still sure to fill you up thanks to its’ protein and fiber combo plus healthy fats from the avocado.

 

Pssst…you may also like our

Carob Peppermint Smoothie

Grapefruit “Detox” Smoothie

Apple, Flax, and Pomegranate “Detox” Smoothie

 

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Creamy Banana Avocado Smoothie:

This is truly a sweet and creamy green dream! 🙂 Have it for a snack on-the-go or a light breakfast or as a pre- or post- workout reward for your taste buds!

 

Makes: 4 smoothies, about 12 ounces each

 

Ingredients

3 frozen very ripe bananas (ideally, freeze them when have some brown spots on the skin)

1 avocado

1-1/2 cups nonfat vanilla Greek yogurt

1 tbsp chia seeds

1 tsp pure vanilla extract

lime juice, splash for flavor

1 cup green tea

¼ cup unsweetened almond milk

 

 

For Topping of each smoothie (optional)

– 1 tbsp of coconut shavings, unsweetened

– 1 tbsp of honey granola

Directions

  1. Add bananas, avocados, and yogurt into a blender and blend until all lumps are gone.
  2. Add the remaining ingredients including chia seeds, vanilla extract, green tea, almond milk, and lime juice and blend again until all of the ingredients are mixed evenly throughout.
  3. Top with granola and coconut shavings if desired and enjoy! 🙂

 

Nutrition Facts for 1 smoothie, without optional topping (12 fluid oz.)

Calories: 187, 29 g carbs; 6 g fat;0 g, saturated fat; 11g protein;6 g fiber; 41 mg sodium;

Creamy Banana Avocado Smoothie
 
Author:
Serves: 4, 12 ounces each
Ingredients
  • 3 frozen very ripe bananas (ideally, freeze them when have some brown spots on the skin)
  • 1 avocado
  • 1-1/2 cups nonfat vanilla Greek yogurt
  • 1 tbsp chia seeds
  • 1 tsp pure vanilla extract
  • lime juice, splash for flavor
  • 1 cup green tea
  • ¼ cup unsweetened almond milk
  • For Topping of each smoothie (optional)
  • - 1 tbsp of coconut shavings, unsweetened
  • - 1 tbsp of honey granola
Instructions
  1. Directions
  2. Add bananas, avocados, and yogurt into a blender and blend until all lumps are gone.
  3. Add the remaining ingredients including chia seeds, vanilla extract, green tea, almond milk, and lime juice and blend again until all of the ingredients are mixed evenly throughout.
  4. Top with granola and coconut shavings if desired and enjoy! 🙂
Nutrition Information
Serving size: 1 smoothie Calories: 187 Saturated fat: 0 g Carbohydrates: 29 g Sodium: 41 mg Fiber: 6 g Protein: 11 g

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Avocado & Lentil Vegan Tacos

As registered dietitians and personal trainers if there’s one thing that we’ve learned from our clients, it’s the same thing that life’s taught us, too –there’s nothing more valuable than having a few healthy, satisfying, weeknight meals that you can turn to that can be tossed together in less than 30 minutes.  Who’s got time to slave over the stove after a long day?  Not us–and not you! So we’ve got your watch, your healthy heart and little waist-line with this meal! 😉 We’ve been loving the satisfying combo of fiber and protein from lentils and we knew we had to test out this meal.  We weren’t disappointed–in fact, we fell tongue over lentil for it! 🙂  Give these tacos a whirl, you may just call these dinner –a few nights a week!

 

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Easy—ready to eat in less than 30 minutes!

Hello Meatless Monday that’s so delish even meat lovers won’t miss the beef!

Pssst… if you’re serving these and looking for some sides or other dishes, you may enjoy these:

Skinny Avocado “Fries”

Egg & Veggie Stuffed Bread

Skinny Potato Skins

Sweet Potato Chips with Sea Salt & Dark Chocolate Drizzle

Skinny Guacamole

Skinny Chocolate Chunk Cookies

Chocolate Drizzled Granola Balls

Creamy Vanilla Coconut Coffee

Avo_Lentil_Vegan_Taco2_logoAvocado & Lentil Vegan Tacos

Get ready to dive into these yumsters–you’ll never look back–and you’ll never feel better! 😉

Make 4 servings
Ingredients:
1 tablespoon olive oil
1 teaspoon ground cumin
1 teaspoon chili powder
¼ teaspoon cayenne powder
Fresh ground black pepper to taste
2½ cups pre-cooked lentils (we used Trader Joe’s Ready-to-Eat Steamed Lentils}
¼ cup water
8 whole grain corn tortillas, ideally organic or Non-GMO
1 avocado
1 large tomato

Directions:
1. Heat oil a large pan over medium-low heat. Once oil is warm, add cumin, chili powder and cayenne and stir until fragrant.
2. Add lentils and water and stir. Season with cracked pepper. Allow mixture to heat over low heat to simmer for several minutes until heated through.
3. Meanwhile slice avocado and tomato and place 2 tortillas on 4 plates.
4. Add salt to the lentil mixture if using, and stir in. Adding it last will help you to need less salt.
5. Add about ¼ cup of lentils in a row down the middle of each tortilla. Top with tomato and avocado. Flip the tortalla in half and serve, enjoy!

Nutrition Facts Per 2 Tacos: 405 Calories,  9 g fat, 61 g carbohydrate, 20 g protein, 500 mg sodium, 14 g fiber

Avocado & Lentil Vegan Tacos
 
Author:
Serves: 4
Ingredients
  • 1 tablespoon olive oil
  • 1 teaspoon ground cumin
  • 1 teaspoon chili powder
  • ¼ teaspoon cayenne powder
  • Fresh ground black pepper to taste
  • 2½ cups pre-cooked lentils (we used Trader Joe's Ready-to-Eat Steamed Lentils}
  • ¼ cup water
  • 8 whole grain corn tortillas, ideally organic or Non-GMO
  • 1 avocado
  • 1 large tomato
Instructions
  1. Directions:
  2. Heat oil a large pan over medium-low heat. Once oil is warm, add cumin, chili powder and cayenne and stir until fragrant.
  3. Add lentils and water and stir. Season with cracked pepper. Allow mixture to heat over low heat to simmer for several minutes until heated through.
  4. Meanwhile slice avocado and tomato and place 2 tortillas on 4 plates.
  5. Add salt to the lentil mixture if using, and stir in. Adding it last will help you to need less salt.
  6. Add about ¼ cup of lentils in a row down the middle of each tortilla. Top with tomato and avocado. Flip the tortalla in half and serve, enjoy!
Nutrition Information
Serving size: 2 tacos Calories: 405 Fat: 9 g Carbohydrates: 61 g Sodium: 500 mg Fiber: 14 g Protein: 20 g

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5 Steps to A Bulletproof Immune System

A cold?  The flu?!  No way–not us– and not you! 🙂

As registered dietitians and certified personal trainers, we’re fortunate in that we know what it takes to bolster our immune systems– and those things are part of our daily routines.  However, we’ll admit, we struggle with number 5 as getting our zzz’s is the toughest for us. And if we ever start to feel a bit run down, the first thing we say to one another is, “Ah! I just need a good night’s sleep and I’ll be back to normal!”  😉

Here are our top five steps for a Bulletproof Immune System:

Do these to prevent that achoooo! from coming from you! 😉

1. Follow our Red, Orange & Green Rule include one red, green or orange vegetable or fruit in every meal. If you’ve read our articles or our book The Veggie Cure, you know how we feel about veggies–eating more of them is single-handedly the best thing you can do for your health.  When you concentrate on getting one of these colors at each meal, you won’t forget them. Vegetables and fruits are packed with disease-fighting nutrients (antioxidants, phytonutrients and anti-inflammatories) that bolster your body’s immunity, fend off inflammation and protect the body against disease.   Getting them regularly (at every  meal) means you’re constantly flooding your body with the protection it needs to fight illness and to stay strong.

  • And fruits and veggies keep the body healthy, are helpful in achieving a healthy weight, fend off damage from toxins and help to prevent premature aging— so it’s no wonder why we’re constantly getting requests for delicious veggie recipes without high-calorie dressings (that’s why we created our Colorful Detox Salad, our Roasted Detoxifying Veggies, and our Kale Recharge Smoothie)!

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Try these easy ways to get more veggies at your meals:

    • use nori, collards or lettuce for traditional sandwiches or wraps rather than carb-rich bread
    • top baked potatoes with steamed vegetables
    • mix pureed canned pumpkin into oatmeal and add cinnamon
    • make/ order omelets, sandwiches, pizzas, wraps and burritos with veggies added

Make this immune-boosting lunch to take to work

2. Get Probiotics–these are the friendly bacteria that your body needs in order to crowd out the harmful bacteria that naturally exist in your digestive tract.  Our health begins in our gut so whether you take a probiotic supplement, drink kefir or kombucha, eat yogurt, sauerkraut or kimchi, these food are a great way to add to the good bacteria in your gut. (Seventy to eighty- percent of the cells that make up the immune system are located in your gut, which contains both helpful and harmful microorganisms.)

  • When the harmful bacteria outweigh the beneficial ones, your body suffers, causing systemic inflammation, disease, and making you sick (colds, flu, etc.).
  • Bolstering your gut with beneficial microorganisms is key to maintaining gut health, stabilizing immune function, and reducing inflammation.
  • As you likely know if you’ve read our other posts, we’re big yogurt fans.  If you don’t like it straight up…
  • You can get more yogurt in our recipes like our:

nutty_banana_chia_yogurt

3. Hydrate!  Your body needs water to function at it’s best, and your immune system is no exception. Staying adequately hydrated can help your body flush out toxins and wastes, helping your immune system to better fight infection. Dehydration can also affect your energy levels, as well as your ability to sleep, which can make you less likely to exercise, which is another trigger for a weakened immune system.  If you have trouble hydrating, try these easy water infusions that taste great to encourage drinking and that have restorative nutrients:

  • Apple Cider Vinegar Mint “Detox” Drink: Among many great ingredients that help to flush bloat, it’s got mint–we like to think of it as a peace maker in the body 😉 It eases indigestion and calms the stomach, likely by improving the flow of bile through the stomach, which helps to speed and ease digestion. Thanks in part to it’s anti-inflammatory antioxidant rosmarinic acid, it “calms your insides” to ease the havoc inside your body!
  • Lemon Mint “Detox” Drink: Lemon, mint and ginger flood your body with nutrients that help your body to fight of damage from foreign invaders and free radicals.
  • Mixed Citrus Ginger Flush: Packed with antioxidant and anti-inflammatory components to neutralize free radicals including chemicals that can travel through the body and cause damage to healthy cells.

Ginger Lemon Detox Water2

4. Don’t skip mealsForcing your body to run on empty will ultimately leave you run down and lower your immunity, leaving you susceptible to illnesses.

  • If you can’t have an actual meal and it’s been hours since you’ve last eaten, simply provide your body with a healthy snack to keep it fueled and not tax your system when it’s already dealing with stress.
    • Try a Greek Yogurt (probiotics–double your immunity boost here–woohoo!) and some berries (our Red, Orange, Green Rule, oh yeah!)
    • On-the-go? A handful of nuts or an apple with a tablespoon of nut butter.

5. Get a good night’s rest.  The body repairs itself when you sleep.  When your body is building its’ strength, it’s bolstering your immune system–you’re ready to fight off colds and flus! Aim for 7-8 hours a night.   Pssst…if you know us, call us in the late evening and make sure we’re getting ready to hit the sack, we need a little help with this one! Thanks! 🙂

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