Posts

Orange Creamsicle Overnight Oats

We have a long love affair with orange creamsicles that dates back to elementary school. While our cook-everything-from-scratch, granola baking hippie (minus the drugs) mom, who had the best intentions to keep us healthy, gave us her low-sugar, home-cooked dessert every night, she did give us money to buy ice cream at school every Friday for a special indulgence. We’d look forward to it all week long, and we’d dream of the Orange Creamsicle we’d often choose (the Strawberry Shortcake ice cream bar took a close second! 🙂 ). Now, as registered dietitians with a sweet tooth that we work hard to keep in check, we still love the flavor of orange creamsicles, and this healthy rendition of an orange creamsicle is inspired by our childhood Friday ice cream special!

 

Psst… looking for more healthy recipes? Please feel free to search this site. And here are a few to try…

Coco Chia Granola Balls

Strawberry and Citrus Salad with Avocado 

 

 

Every feel rushed in the morning?! We hear ya! These are for you! And because…

 

we can’t all be morning people, and for those of you who aren’t – these Orange Creamsicle overnight oats will be your wake-up call! Not only can they be fully prepared the night before, but they also provide the nutrients you need to get your day started on the right foot, no matter what side of the bed you got off of.

 

We call this our Shake, Rattle and Roll breakfast! Simply put all the ingredients in a jar, shake them, rattle ’em if you please 😉 and refrigerate! Roll out the door with them in the morning!

 

Healthy Bonuses:

The oats are rich in energy-revving whole grain carbohydrates to keep you fueled. Plus, their soluble fiber helps to lower cholesterol and fight heart disease.

 

 

 

Packed with oranges which are a great source of vitamin C, this breakfast will help to bolster your immune system, and as an added bonus it helps with the formation of collagen – so you can look forward to healthy and younger-looking skin! And oats combined with oranges are the perfect match, since the iron in the oats is more easily absorbed with the help of vitamin C!

Orange Creamsicle Overnight Oats

Preparation Tip: When preparing this delicious breakfast make sure to use a container/jar that allows room for the ingredients to be shaken – a mason jar works perfectly! And for added flavor and nutrients feel free to toss in a few more of your favorite fruits. Blueberries, raspberries or strawberries are the perfect addition!

Serves 1

Ingredients:

1/2 cup oats

1/2 cup nonfat plain Greek yogurt

1 orange, peeled and sectioned

1/2 teaspoon vanilla extract

1 tablespoon ground flax

1/4 cup nonfat milk

 

Instructions:

  1. Place all ingredients in a jar or container with life. Shake to combine, then place into fridge overnight. Enjoy the next morning!

Nutrition facts per serving:

315 calories, 5 grams fat, 0 grams Saturated fat, 47 grams Carbohydrates, 69 grams Sodium, 8 grams Fiber, 22 grams Protein

 

Orange Creamsicle Overnight Oats
 
Author:
Ingredients
  • ½ cup oats
  • ½ cup nonfat plain Greek yogurt
  • 1 orange, peeled and sectioned
  • ½ teaspoon vanilla extract
  • 1 tablespoon ground flax
  • ¼ cup nonfat milk
Instructions
  1. Place all ingredients in a jar or container with lid. Shake to combine, then place into fridge overnight. Enjoy the next morning!
Nutrition Information
Calories: 315 Fat: 5g Saturated fat: 0g Carbohydrates: 47g Sodium: 69g Fiber: 8g Protein: 22g

 

 

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 tablespoon Parmesan cheese

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

1 teaspoon extra virgin olive oil

Directions:

  1.  Place oats, water, cauliflower rice, garlic powder, and onion powder in a bowl. Microwave for 3-4 minutes, until the oats and cauliflower are cooked.
  2. Meanwhile, heat a small pan with the 1 teaspoon olive oil. Saute kale and mushrooms in 1 tsp olive oil, then season with vegetable seasoning and add the egg & egg white to the pan.
  3. Scramble or fry the eggs until cooked the way you like, then place the eggs & veggies on top of the oatmeal & serve with a small apple.

*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. Place oats, water, cauliflower rice, garlic powder, and onion powder in a bowl. Microwave for 3-4 minutes, until the oats and cauliflower are cooked.
  2. Meanwhile, heat a small pan with the 1 teaspoon olive oil. Saute kale and mushrooms in 1 tsp olive oil, then season with vegetable seasoning and add the egg & egg white to the pan.
  3. Scramble or fry the eggs until cooked the way you like, then place the eggs & veggies on top of the oatmeal & serve with a small apple.
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

 

 

 

Save

Save

Save

Save

Wake-up Sunnyside Pineapple Berry Oatmeal

Our clients find that the most satiating breakfast, by far, includes an egg. They agree that on mornings when their breakfast includes an egg they will stay satisfied until lunch; it’s that simple (hello Sunny Side Eggs on a Portobello “Bagel” and Quinoa Breakfast Nibbles). Tell them they can add a bowl of fruity, creamy oatmeal (like and it doesn’t get any better than that. They’re on cloud nine because this combination marries the two and is sheer heaven for the taste buds (sweet and savory!) and for the waistline too. Not only is this the perfect everyday breakfast with staying power to prevent overeating at lunch, but it also has slimming and metabolism benefits just in time to help your efforts to get your best summer beach body.

Egg&_Oatmeal_hi_res_crop_LOGO

 

 

Slimdown bonuses:
The berries: One of the many reasons that we love blackberries and strawberries is that they aid in weight loss! They contain the phytochemical known as Cyanidin-3-glucoside (C3G). Research shows C3G aids in the production of both adiponectin, which enhances fat metabolism, and leptin, which suppresses appetite. Burn more fat and prevent an insatiable appetite? Sign us up! 🙂

 

For other recipes with these weight loss helpers check out Skinny Homemade Strawberry – Mint “Ice Cream” and Skinny Strawberry Sunrise Smoothie

 

 
The oatmeal: Even as kids, we knew there was something so swell about oatmeal and always noticed how much it filled us up. And yes, we were on to something—and who knew that now as dietitians, we’d be touting its’ weight loss benefits and talking about how this satisfying, creamy comfort food’s fiber swells in your stomach, taking up space, preventing hunger and the over-eating that accompanies it, all while releasing a gradual supply of energy, preventing energy crashes and the sugar-cravings that come with it.
The egg: In our experience as dietitians, including eggs at breakfast helps to stave off hunger more than any other food. Preventing hunger is the key when it comes to weight loss. If you’re trying to lose weight and you’re hungry, it’s very hard to prevent succumbing to temptations.
The pineapple: Every tropical vacation we’ve taken, we’ve found ourselves eating pineapple as we’ve been in our bathing suits. Luckily, this is a great beach-body food. It contains water and fiber, both which help to keep your digestive tract moving, which is important to help your body to flush out waste, to give you a flatter stomach. And pineapple contains the proteolytic enzyme bromelain, which aids in the digestion of protein. Ease of digestion is important when it comes to avoiding indigestion, bloat and all of the unappealing symptoms that come along with it. Plus, as an anti-inflammatory superfood, pineapple can help to calm your insides, reducing swelling and in turn, ultimately, assisting you in attaining a flatter belly. And finally, pineapple can be a sweet treat and fab alternative to sugary candies.

 

Wake-up Sunnyside Pineapple Berry Oatmeal

Serves 2

Ingredients
2 cup water
1 cup quick-cooking rolled oats
2 eggs  (We use Eggland’s Best because they have 25% less saturated fat than other eggs and because they have only 60 calories per egg compared to 70-75 calories in other eggs thanks to the special vegetarian hen feed!)
1/2 cup vanilla almond milk (optional)
1/2 cup sliced strawberries
1/2cup blackberries

1/2 cup fresh pineapple, cut in chunks
Directions:
1. Bring water to a boil in a small saucepan.
2. Add oats and reduce heat. Stir. Simmer for about 5 minutes or until oats are tender.
3. While oats are simmering, spritz a small pan with oil in a spray container. Heat over medium heat and add egg. Cook until white is set and yolk is still soft (not cooked through) about three minutes.
7. When oatmeal is tender, add almond milk (if using) and stir.
8. Divide oatmeal evenly amongst two serving bowls and mix in fruit.
10. When eggs are ready, remove from pan.
11. Top each bowl of oatmeal and berries with an egg. Enjoy!

Nutrition Facts Per Serving: 255 Calories, 38 g carbohydrate, 7 g fat, 2 g saturated fat, 12 g protein, 7 g fiber, 66 mg sodium

 

Nutrition Facts with 2 eggs Per Serving: 315 Calories, 38 g carbohydrate, 11 g fat, 3 g saturated fat, 18 g protein, 7 g fiber, 131 mg sodium

 

Do you want a chance to win $5,000?  Eggland’s Best is looking for their CEO “Chief Egg Officer” (so cute– we love it!!)  Check out their page to enter for your chance to win!  Psst… the last day to enter is May 24, 2015– don’t miss your chance to win!

 

Wake-up Sunnyside Pineapple Berry Oatmeal
 
Author:
Serves: 2
Ingredients
  • 2 cup water
  • 1 cup quick-cooking rolled oats
  • 2 egg (We use Eggland’s Best because they have 25% less saturated fat than other eggs and because they have only 60 calories per egg compared to 70-75 calories in other eggs thanks to the special vegetarian hen feed!)
  • ½ cup vanilla almond milk (optional)
  • ½ cup sliced strawberries
  • ½ cup blackberries
  • ½ cup fresh pineapple, cut in chunks
Instructions
  1. Bring water to a boil in a small saucepan.
  2. Add oats and reduce heat. Stir. Simmer for about 5 minutes or until oats are tender.
  3. While oats are simmering, spritz a small pan with oil in a spray container. Heat over medium heat and add egg. Cook until white is set and yolk is still soft (not cooked through) about three minutes.
  4. When oatmeal is tender, add almond milk (if using) and stir.
  5. Divide oatmeal evenly amongst two serving bowls and mix in fruit.
  6. When eggs are ready, remove from pan.
  7. Top each bowl of oatmeal and berries with an egg. Enjoy!
Notes
Nutrition Facts with 2 eggs in each bowl of oatmeal and berries: 315 Calories, 38 g carbohydrate, 11 g fat, 3 g saturated fat, 18 g protein, 7 g fiber, 131 mg sodium
Nutrition Information
Serving size: Per serving: Calories: 255 Fat: 7 g Saturated fat: 2 g Carbohydrates: 38 g Sodium: 66 mg Fiber: 7 g Protein: 12 g

 

 

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

 

Egg&_oatmeal_collage_writing

Minute Oatmeal Raisin Cookies

We’re not gonna lie, when we heard today was National Oatmeal Cookie Day (um, could there be a more fun holiday?! We think not—oh unless it’s for peanut butter, chocolate, frozen yogurt…or for a few other of our faves –oy! :)), we couldn’t help but smile. You know we, like you and most of our clients, love a good dessert after dinner every now and then—and we’re all about making one that’s easy, quick, healthy and delicious—and definitely waist-line friendly. After all, what fun would it be if later we had to feel guilty about eating it?

 

But no worries, we were up for the challenge and we promise—your taste buds, waistline and clock will all give this recipe the double thumbs up! We used a few of your favorite quickie ingredients with oats as our inspiration. Remember our 5 Minute Microwave Peanut Butter Chocolate Chip Cookies and our Wild Blueberry Cookies?  So in honor of National Oatmeal Cookie Day, please welcome these yummy chewsters… Minute Oatmeal Raisin Cookies.

Oatmeal Cookies

Minute Oatmeal Raisin Cookies

This tastes like an indulgent dessert—so hard to believe we didn’t add any sugar and we used all healthy ingredients. Add some Greek Yogurt and turn this “cookie” into a healthy, satiating breakfast or snack.

Serves: (1 large or 4 smaller cookies)

 

Ingredients:

2 tablespoons raisins

1 very ripe banana, mashed

1/2 Tbsp. unsweetened vanilla almond milk

3 Tbsp. rolled oats

1 Tbsp. peanut butter

1 tsp cinnamon (we often add even more as we’re big cinnamon fans)

 

Directions:

  1. Place raisins in a small bowl with water to allow the raisins to plump.
  2. If using an oven rather than microwave, preheat to 375°F.
  3. In a medium sized bowl, combine banana, almond milk, and peanut butter, stirring until thoroughly combined. Stir in cinnamon and remove raisins from water and mix them in.
  4. If using microwave: For one large cookie, simply spread mixture in bowl and microwave on high for 4-1/2 minutes. If you are making four cookies you can spray a plate, 4 small bowls or 4 ramekins. (The ramekins are nice to keep the cookies contained and perfectly round.)
  5. Scoop out about 2-1/2 tablespoons each, and flatten on the plate or in ramekin. Repeat for each ramekin.
  6. Place the four ramekins or the one plate in microwave on high for 4 minutes. Depending on the strength of your microwave cooking time may vary. Simply use a toothpick or a fork and poke cookie the whole way through.*If wetness comes off on fork or toothpick, continue to put back in microwave in 30 second increments until cooked.

If making one big cookie, may want to place plate in fridge or freezer to help “congeal” for a minute after cooking.

*If using oven: Place 2-1/2 Tbsp of mixture on a greased baking sheet and bake for 10 minutes. Remove from oven when cooked completely through.

 

Nutrition Facts: 87 calories, 3 g fat, 1 g saturated fat, 0 mg cholesterol, 10 mg sodium, 15 g carbs, 2 g fiber, 7 g sugar, 2 g protein

 

Minute Oatmeal Raisin Cookies
 
Author:
Serves: 4
Ingredients
  • 2 tablespoons raisins
  • 1 very ripe banana, mashed
  • ½ Tbsp. unsweetened vanilla almond milk
  • 3 Tbsp. rolled oats
  • 1 Tbsp. peanut butter
  • 1 tsp of cinnamon (we often add even more as we’re big cinnamon fans)
Instructions
  1. Place raisins in a small bowl with water to allow the raisins to plump.
  2. If using an oven rather than microwave, preheat to 375°F.
  3. In a medium sized bowl, combine banana, almond milk, and peanut butter, stirring until thoroughly combined. Stir in cinnamon and remove raisins from water and mix them in.
  4. If using microwave: For one large cookie, simply spread mixture in bowl and microwave on high for 4-1/2 minutes. If you are making four cookies you can spray a plate, 4 small bowls or 4 ramekins. (The ramekins are nice to keep the cookies contained and perfectly round.)
  5. Scoop out about 2-1/2 tablespoons each, and flatten on the plate or in ramekin. Repeat for each ramekin.
  6. Place the four ramekins or the one plate in microwave on high for 4 minutes. Depending on the strength of your microwave cooking time may vary. Simply use a toothpick or a fork and poke cookie the whole way through. *If wetness comes off on fork or toothpick, continue to put back in microwave in 30 second increments until cooked.
Nutrition Information
Calories: 87 Fat: 3 g Saturated fat: 1 g Carbohydrates: 15 g Sugar: 7 g Sodium: 10 mg Fiber: 2 g Protein: 2 g Cholesterol: 0 mg