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Black Bean Patties

  Black Bean Patties

 Black_bean_cakes_LOGO

 

…aka Black Bean Love Cakes. 🙂 That’s right, we’re in love with these lil’ cakes and can’t wait for you to fall head over taste bud after them too. We’re not quite sure why it is that eating food in the shape of a patty or a muffin just makes it that much more fun. But it does—and when we were growing up when our mom would make her Black Bean patties, we loved eating the little cakes—and we loved our contribution to helping her make them—shaping them into the patties, even as small kids we remember loving this assignment she’s give us. And now we’ve cooked up a tasty and super-satisfying Black Bean Patty version, inspired by our mom’s!

Psst… looking for a few more recipes inspired by our wholesome, cook-it-from-scratch mom? Check these out!

One-Pot Quinoa Chickpea & Avocado Bowl

Coconut Quinoa Chicken Nuggets

One-Pot Black Bean Quinoa Chili with Avocado

Quinoa Breakfast Nibbles

Choco-nilla Oats & Quinoa Swirl

blackbean3

If you’re looking to have a few more meals that are great for Meatless Monday, this patty will hook you up. This clean and delicious alternative to a greasy burger leaves you fully fueled and satisfied, and provides an excellent sources of fiber to stabilize your blood sugar and nutrients like magnesium and potassium to help to relax your muscles and lower your blood pressure. You can top these patties with avocado and salsa for a Mexican twist, or eat them on a whole grain bun for more of a hands-on burger feel! Pair them up with a nice salad or steamed veggies and if you eat it bun-less, add some healthy carbs like these Roasted Tarragon Sweet Potato Fries. Grab a plate, and a patty and dig in! 😉

 

 

 

blackbean5Black Bean Patties (aka Black Bean Love Cakes 😉 ):

Serves 4

Ingredients:

  • 2 tsp olive oil
  • 1 small onion, chopped
  • 2 garlic cloves, chopped
  • 1 tsp cumin
  • 1 tsp chili powder
  • salt and pepper, to taste

 

  • 15oz black beans, rinsed and drained
  • ¾ cup cooked brown rice

 

  • ½ cup corn
  • ¼ cup cilantro, chopped
  • 4 ounce low fat swiss cheese, for melting on top

 

Directions

  1. Heat 1 tsp olive oil in a large soup pot.
  2. Saute the onion, bell pepper and garlic in the olive oil, until translucent.
  3. cumin, chili powder, salt, and pepper and stir to mix thoroughly.Cook for 2 minutes to allow the flavors to meld together.
  4. Add beans and rice, cooking for five more minutes over medium , stirring frequently.
  5. Remove pot from heat and empty rice and bean mixture into a bowl, stir in the corn, and let cool.
  6. Once cooled, add cilantro and mash the contents of the bowl until a near paste-like consistency is made.
  7. Divide into four portions and shape into a patty. Refrigerate patties for 15 minutes.
  8. Add 1 tsp olive oil to saute pan and heat over medium heat.
  9. Place each patty on the pan, and cook 4-5 minutes on each side until both sides have browned and place slice of cheese on top each patty and allow to melt.

 

Nutrition Information per serving (1 patty): 196 Calories, 5g Fat, 14g Protein, 21g Carbohydrates, 267mg Sodium, 7.5g Fiber

Black Bean Patties
 
Author:
Serves: 4
Ingredients
  • 2 tsp olive oil
  • 1 small onion, chopped
  • 2 garlic cloves, chopped
  • 1 tsp cumin
  • 1 tsp chili powder
  • salt and pepper, to taste
  • 15oz black beans, rinsed and drained
  • ¾ cup cooked brown rice
  • ½ cup corn
  • ¼ cup cilantro
  • 4 oz low fat swiss cheese, for melting on top
Instructions
  1. Heat 1 tsp olive oil in a large soup pot.
  2. Saute the onion, bell pepper and garlic in the olive oil, until translucent.
  3. cumin, chili powder, salt, and pepper and stir to mix thoroughly.Cook for 2 minutes to allow the flavors to meld together.
  4. Add beans and rice, cooking for five more minutes over medium , stirring frequently.
  5. Remove pot from heat and empty rice and bean mixture into a bowl, stir in the corn, and let cool.
  6. Once cooled, add cilantro and mash the contents of the bowl until a near paste-like consistency is made.
  7. Divide into four portions and shape into a patty. Refrigerate patties for 15 minutes.
  8. Add 1 tsp olive oil to saute pan and heat over medium heat.
  9. Place each patty on the pan, and cook 4-5 minutes on each side until both sides have browned and place slice of cheese on top each patty and allow to melt.
Nutrition Information
Serving size: 1 patties Calories: 196 Fat: 5 g Carbohydrates: 21 g Sodium: 267 mg Fiber: 7.5 g Protein: 14 g

Black_Bean_Patties3_collage

Easy Peasy Seasoned Brussels Sprouts

We recently ate at a nearby restaurant in New York City and the fish dish was accompanied by roasted Brussels sprouts that were so delicious that we had to come home and make our own the next day!

 

seasoned brussels sprouts with logo

We were especially motivated to re-create the Brussels sprouts because of their delicious taste, but let’s face it, there are plenty of reasons to dig in! (Pssst… if you want some other veggie recipes, try our Spicy “Fried” Broccoli, our Easy Crunchy Braised Cabbage, Colorful Detox Salad, Caramelized Cauliflower with Olive Oil and Lemon Juice, Easy Peasy Seasoned Brussel Sprouts  and our Roasted detoxifying Veggies.)

 

Brussels sprouts are nutrient power houses and are part of the cruciferous family—which means they help to stop cancer in its’ tracks! Plus, they’re low-calorie and packed with Vitamin C, folate and FIBER! Yep, thanks to their high fiber content, these babies help flush wastes and toxins (eh hem, yes, they help you go to the bathroom) out of your body so you can feel light and free and get a flatter stomach!

 

Another great benefit? Brussel sprouts help to lower cholesterol! So why not go ahead and try out delicious recipe?! It’s only 54 calories for an entire cup!

 

Easy Peasy Seasoned Brussels Sprouts

 

Serves 2, 1 cup servings

 

Ingredients

 

2 cups fresh Brussels sprouts, cleaned and cut in half

1 tsp garlic powder

1 tsp onion powder

1 tsp oregano

1 tsp black pepper

1 tbsp Raspberry Balsamic Vinegar (if you don’t have raspberry vinegar, another fruity vinegar is fine and balsamic vinegar works too)

EVOO (extra virgin olive oil) in a spray bottle

 

 

Directions

In a sealed container (we use a glass storage container—but if you only have plastic Tupperware that works too), add: the Brussels sprouts, garlic powder, onion powder, oregano, and black pepper. Shake! Feel free to play some music, do a little dance and burn some extra calories when shaking your ingredients together! J Your ingredients should be fully mixed! Then, preheat a skillet on medium heat for 30-60 seconds (depending on heating capabilities of your stove top). Quickly spray your EVOO and toss in your Brussels sprouts (flat side down). Allow this side to cook for 1-2 minutes then flip and allow the other side to also slightly brown. Remove from heat and put in a serving dish. Drizzle your delicious Brussels Sprouts with the Raspberry Balsamic Vinegar. Enjoy!

 

 

Nutritional Information, per 1 cup serving (2 servings per recipe)

54 calories, 0.4g fat, 0 mg cholesterol, 24 mg sodium, 393 mg potassium, 12g carbohydrate, 4g fiber, 4g protein

Added Bonus: 126% Vitamin C, 14% folate, 20% Manganese

 

Easy Peasy Seasoned Brussels Sprouts
 
Serves: 2, 1-cup serving
Ingredients
  • 2 cups fresh Brussels sprouts, cleaned and cut in half
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp oregano
  • 1 tsp black pepper
  • 1 tbsp Raspberry Balsamic Vinegar (if you don’t have raspberry vinegar, another fruity vinegar is fine and balsamic vinegar works too)
  • EVOO (extra virgin olive oil) in a spray bottle
Instructions
  1. In a sealed container (we use a glass storage container—but if you only have plastic Tupperware that works too), add: the Brussels sprouts, garlic powder, onion powder, oregano, and black pepper. Shake! Feel free to play some music, do a little dance and burn some extra calories when shaking your ingredients together! ☺ Your ingredients should be fully mixed! Then, preheat a skillet on medium heat for 30-60 seconds (depending on heating capabilities of your stove top). Quickly spray your EVOO and toss in your Brussels sprouts (flat side down). Allow this side to cook for 1-2 minutes then flip and allow the other side to also slightly brown. Remove from heat and put in a serving dish. Drizzle your delicious Brussels Sprouts with the Raspberry Balsamic Vinegar. Enjoy!
Nutrition Information
Serving size: 1 cup Calories: 54 Fat: 0.4g Carbohydrates: 12g Sodium: 24mg Fiber: 4g Protein: 4g Cholesterol: 0mg

 

Quinoa, Kale and Edamame Super-Food Bowl

With the fall arriving, we are already hearing a lot of sniffles (and coughing) in the New York City streets.  Whether it’s from seasonal allergies or from catching the common cold after being run-down from getting back into the hectic back-to-school season, one thing is certain, most of our immune systems couldn’t hurt to get an extra booster shot of nutrients.

Whether or not you’re fighting a slightly weakened immune system, you might as well bolster yours. And what better way than with a scrumptious, quick and easy superfood recipe?!  We made this Superfood bowl so that it would be packed with phytonutrients to flood the body with the nutrients it needs to help squash damaging particles that enter it. Plus, it’s got quality carbohydrates to provide you with long lasting energy to keep you going!

And if you’re looking for some more quinoa recipes, try our Choco-nilla Oats ‘n Quinoa Swirl, our Quinoa Breakfast Nibbles, Warm Balsamic Barley and Quinoa SaladGreek Quinoa Salad

quinoa_kale_salad

 

One of the highlights in this bowl?

Kale is getting a lot of attention these days—after all, it’s low in calories, has no fat, and is high in fiber and vitamins like A and C. Plus, making kale a part of your diet can help lower your cholesterol and can help to keep your liver healthy with its’ detoxification properties. In fact, kale is one of the very few foods that can actually help the liver in both phases of its’ two-step detoxification process! Indulge in this meal to give your immune system a boost and to help your body to be toxin free!

 

Quinoa, Kale and Edamame Super-Food Bowl

Makes 4 servings

 

Ingredients

1 cup kale, chopped

1/4 cup cooked quinoa

1/2 cup edamame, shelled

1/2 cup chickpeas (no sodium added)

1/8 cup dried goji berries (we used Trader Joes’s Antioxidant Blend)

1/4 fresh sweet corn (taken off the cob)

2 dried apricots, chopped

1/8 cup raisins, unsweetened

1 tsp oregano, dried

5 leaves fresh basil, ripped into pieces

4 TBSP red wine vinegar (check out some health benefits of vinegar –also in our Rise and Shine Nutritious Smoothie)

 

 

Directions

Simply measure and prepare each ingredient. Then, in a large bowl, mix the kale, quinoa, edamame, chickpeas, goji berries, corn, apricots, and raisins together. Then sprinkle the oregano and basil together. Lastly, drizzle the vinegar and mix. Put into four portions and enjoy!!

 

 

Nutritional information, per 1 serving

157 calories, 2g fat, 0mg cholesterol, 33mg sodium, 153mg potassium, 29g carbohydrates, 4g fiber, 9g sugars (all natural!), 7g protein

 

Added bonus: 103% Vitamin A, 25% Vitamin C

 

Quinoa, Kale and Edamame Super-Food Bowl
 
Kale is getting a lot of attention these days—after all, it’s low in calories, has no fat, and is high in fiber and vitamins like A and C. Plus, making kale a part of your diet can help lower your cholesterol and can help to keep your liver healthy with its’ detoxification properties. In fact, kale is one of the very few foods that can actually help the liver in both phases of its’ two-step detoxification process! Indulge in this meal to give your immune system a boost and to help your body to be toxin free!
Serves: 4 Servings
Ingredients
  • 1 cup kale, chopped
  • ¼ cup cooked quinoa
  • ½ cup edamame, shelled
  • ½ cup chickpeas (no sodium added)
  • ⅛ cup dried goji berries (we used Trader Joes’s Antioxidant Blend)
  • ¼ fresh sweet corn (taken off the cob)
  • 2 dried apricots, chopped
  • ⅛ cup raisins, unsweetened
  • 1 tsp oregano, dried
  • 5 leaves fresh basil, ripped into pieces
  • 4 TBSP red wine vinegar
Instructions
  1. Simply measure and prepare each ingredient. Then, in a large bowl, mix the kale, quinoa, edamame, chickpeas, goji berries, corn, apricots, and raisins together. Then sprinkle the oregano and basil together. Lastly, drizzle the vinegar and mix. Put into four portions and enjoy!!
Nutrition Information
Serving size: 1 serving Calories: 157 Fat: 2g Carbohydrates: 29g Sugar: 9g Sodium: 33mg Fiber: 4g Protein: 7g Cholesterol: 0mg

 

Fruitastic Oatmeal

Fruitastic_Oatmeal

 

Fruitastic Oatmeal

 

This oatmeal is super satisfying and can be made in a jiffy—perfect for those hectic mornings.  And although you get a great dose of protein and fiber, it’s deliciously sweet and creamy, just how we like our mornings! : )

 

Serves 1

 

Ingredients:

1/2 cup raw rolled oats

1 cup water

1/2 cup plain, nonfat Greek yogurt

1 tsp cinnamon

1/4 cup frozen mango, diced

1/4 cup fresh strawberries, quartered

 

Directions

In a microwave safe bowl, mix oats and water. Microwave for 2 minutes, or until oats are fully cooked and fluffy. Stir and let oatmeal stand for 1 minute. Mix in yogurt and cinnamon; then, mango and strawberries. Enjoy!

 

Nutritional Information, per 1 serving

271 calories, 45g carbohydrates, 17g protein, 3g fat, 59mg sodium, 155mg potassium, 7g fiber

 

Bonus: 61% Vitamin C, 16% Iron, 19% Calcium, 25% Maganese

 

Fruitastic Oatmeal
 
Prep time
Cook time
Total time
 
This oatmeal is super satisfying and can be made in a jiffy—perfect for those hectic mornings. And although you get a great dose of protein and fiber, it’s deliciously sweet and creamy, just how we like our mornings! : )
Serves: 1 serving
Ingredients
  • ½ cup raw rolled oats
  • 1 cup water
  • ½ cup plain, nonfat Greek yogurt
  • 1 tsp cinnamon
  • ¼ cup frozen mango, diced
  • ¼ cup fresh strawberries, quartered
Instructions
  1. In a microwave safe bowl, mix oats and water. Microwave for 2 minutes, or until oats are fully cooked and fluffy. Stir and let oatmeal stand for 1 minute. Mix in yogurt and cinnamon; then, mango and strawberries. Enjoy!
Nutrition Information
Serving size: 1 Calories: 271 calories Fat: 3g Carbohydrates: 45g Sodium: 59 mg Fiber: 7g Protein: 17g

 

 

Creamy Vanilla – Coconut Coffee

If you live for your morning cup ‘o Joe and the perk it gives you and you love all twists on the traditional coffee, we have just the surprise you’re looking for! As you know, we’re no fans of coffee creamers filled with chemicals and preservatives and have created our DIY coffee creamers. And now we’ve got another rendition—a DIY delicious treat!

 

Creamy Vanilla – Coconut Coffee 1 Creamy Vanilla – Coconut Coffee 2

You may also like our

 

 

 

Creamy Vanilla – Coconut Coffee

 

Serves 1

 

Ingredients

1 cup of freshly brewed coffee (slightly cooled)

1 tsp ground cinnamon

1 tsp organic, coconut oil (Treat coconut oil as an indulgence, read more in our American Council on Exercise article, “The Coconut Oil Craze” )

½ tsp vanilla extract

 

Directions

Simply add all ingredients into a blender, mix until combined and enjoy! J (TIP: make sure the coffee is cool! Hot coffee is not a friend to the blender & is messy! )

 

 

Nutritional Information, per 1 serving

57 calories, 2g carbohydrates, 5g fat, 0g protein

 

Creamy Vanilla – Coconut Coffee
 
Serves 1 Nutritional Information, per 1 serving 57 calories, 2g carbohydrates, 5g fat, 0g protein
Author:
Serves: 1
Ingredients
  • 1 cup of freshly brewed coffee (slightly cooled)
  • 1 tsp ground cinnamon
  • 1 tsp organic, coconut oil (Treat coconut oil as an indulgence, read more in our American Council on Exercise article, “The Coconut Oil Craze”
  • ½ tsp vanilla extract
Instructions
  1. Simply add all ingredients into a blender, mix until combined and enjoy! J (TIP: make sure the coffee is cool! Hot coffee is not a friend to the blender & is messy! )

Easy Peasy Veggie “Pizza”

Just say the word “pizza” and your taste buds are likely already are saying “Yes, please!” Ours certainly are. But if think you’ll have to lose your slim summer-time waist-line to eat this pizza, like Amy Winehouse, we say “no, no, no!!” Our quick and easy recipe is not only delicious and nutritious, it is sure to hit your taste buds with a bang – all for under 200 calories!

 

easy peasy veggie pizza photo

 

Easy Peasy Veggie “Pizza”

Serves 1

 

Ingredients

½ Ezekiel Bread English muffin (1 serving size)

1.5 TBSP tomato sauce, low sodium

¼ cup grilled & seasoned mixed veggies 

1 ounce fat free feta, low-fat Swiss or low-fat or light mozzarella

 

Directions

Toast the English muffin in toaster until desired “crispiness.” Put on a microwavable plate. Spread tomato sauce on the English muffin and decorate with the vegetables and sprinkle with cheese. Microwave for 30-60 seconds (until desired temperature is reached) or put in toaster for several minutes until cheese melts and ENJOY!

 

Nutritional Information, per 1 serving

197 calories, 6g fat, 0mg cholesterol, 188 mg sodium, 292mg potassium, 25g carbohydrate, 6g fiber, 4g sugar, 7g protein

20% Vitamin C and 15% Vitamin A!

 

 

 

Easy Peasy Veggie “Pizza”
 
Just say the word “pizza” and your taste buds are likely already are saying “Yes, please!” Ours certainly are. But if think you’ll have to lose your slim summer-time waist-line to eat this pizza, like Amy Winehouse, we say “no, no, no!!” Our quick and easy recipe is not only delicious and nutritious, it is sure to hit your taste buds with a bang – all for under 200 calories!
Serves: 1
Ingredients
  • ½ Ezekiel Bread English muffin (1 serving size)
  • 1.5 TBSP tomato sauce, low sodium
  • ¼ cup grilled & seasoned mixed veggies (http://nutritiontwins.com/sweet-summertime-seasoned-grilled-vegetables/)
  • 1 ounce fat free feta, low-fat Swiss or low-fat or light mozzarella
Instructions
  1. Toast the English muffin in toaster until desired “crispiness.” Put on a microwavable plate. Spread tomato sauce on the English muffin and decorate with the vegetables and sprinkle with cheese. Microwave for 30-60 seconds (until desired temperature is reached) or put in toaster for several minutes until cheese melts and ENJOY!
Nutrition Information
Serving size: 1 Calories: 197 Fat: 6 g Carbohydrates: 25 g Sugar: 4g Sodium: 188 mg Fiber: 6g Protein: 7g Cholesterol: 0 mg

 

 

 

Thanks to our wonderful intern Jillian O’Neil for creating this yummy recipe.  Here she is with us in NYC!

nutrition twins photo!