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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

 

Blueberry Protein Weight Loss Breakfast Smoothie

As registered dietitians and personal trainers we feel lucky to work with so many awesome clients.  Most want to have some fun and enjoy indulging but also know when it’s time to get back on track and tighten the reigns– and trust us, these twin sisters get it!  Yes, it’s not just our clients who at times feel like they need to undo the damage from too much–we, too have times when we just want to undo the damage that we did over the last couple of days from eating too much, drinking too much or just falling off the healthy track…and we’ve got just the morning dazzler to get your mind and body back on the fast track to slim–while losing the bloat and feeling satisfied!

Often we try to get right back on track with our Kale Recharge and Detox Smoothie or our Detoxifying Green Tea Smoothie which both work magic. We also sip our Raspberry Ginger Detox during the day. Or we go for this awesome Blueberry Protein Weight Loss Breakfast Smoothie! Aside from it being the perfect way to reboot the body (see below), this smoothie tastes yummy, so it’s ideal when your mind and taste buds aren’t feeling like they’re ready to dive in to very bland foods that many people believe are the only foods allowed when they’re trying to cleanse the body from the damage of overindulgence.  Admittedly, especially when we just get back from a vacay, our minds are still a little in la-la land 😉 and our taste buds want to be tantalized (this healthy, cleansing number does the trick!).

Although your body is equipped to detox and cleanse itself on its own, naturally, certain health-promoting foods and drinks, assist it in its process.  And this drink does just that! 

 

This smoothie is a superstar when it comes to weight loss and flushing bloat and toxins from the body!  Here’s how it works:

For weight loss:

It’s super-satisfying– with just 224 calories, it will keep you satiated with it’s 20 grams of protein.  It will power you through your morning keeping your energy levels stable so you don’t experience an energy crash that would have you craving a quick sugar pick-me-up (this means you won’t find yourself diving into the vending machine mid-morning in search of an energy boost).

More reasons to sip this blue smoothie to assist in weight loss? 😉

The blueberries! Research suggests they actually may assist in weight loss (yippee!) since they contain the phytochemical C3G that may increase production of both adiponectin (which enhances fat metabolism) and leptin (which suppresses appetite). Oh yeah!

 

For flushing bloat:

Starting the day with this nutrient and water-filled smoothie helps to flush out excess salt and the bloated and puffy feeling that comes with it. The high water in combination with the potassium from the blueberry and lemon flushes bloat by restoring normal fluid balance so you can kiss puffiness goodbye.

The blueberries are loaded with fiber, which helps to flush waste out your colon (goodbye constipation and unsightly gut bulges from it–hello flatter belly. Oh Yeah!)

 

For mopping up free radicals and toxins that age and damage your body.  Here’s why we like to drink this smoothie in the morning:

There’s no better time to flood your body with nutrients that help to rejuvenate your cells and that help your liver to do its’ job of detoxifying invaders (chemicals, smog, toxins, alcohol, etc.) that could harm the body. However, you can drink this babe any time of day and it will still work is magic.

The blueberries flood your body with anti-aging and disease-fighting phytonutrients and anti-inflammatory compounds as well as bloat-fighting potassium and water!

Lemon helps to promote the activity of a liver enzyme that converts harmful, toxic substances to less harsh chemicals (via the liver through a compound called d-limonene.). Lemon, is packed with vitamin C, which is a potent antioxidant which mops up free radicals from environmental toxins, stress, alcohol, fatty foods and other toxins and helps to prevent them from damaging your body. 

 

Blueberry Protein Weight Loss Breakfast Smoothie

Enjoy this sipster for breakfast to take the edge off hunger, prevent overeating, flush bloat and help set your mind & body on the healthy track.

Serves 1

Ingredients:

1/2 cup frozen blueberries

1/2 tbsp almond butter

1/2 cup unsweetend vanilla almond milk

1 scoop vanilla plant-based protein powder (we use Vega One Plant Power or Amazing Grass)*

1/2 teaspoon fresh lemon juice (ok, if not fresh)

water to blend

 

Directions: Blend this all together and drink! Enjoy!

Nutrition Facts: 224 Calories, 4 g fat, 19 g carbs, 4 g fiber, 10 g sugar, 20 g protein

*Note: if you don’t have protein powder, substitute with 6 ounces nonfat Greek yogurt.

Pictured below with 1 teaspoon organic coconut flakes.

Blueberry Protein Weight loss Breakfast Smoothie
 
Author:
Serves: 1
Ingredients
  • Ingredients:
  • ½ cup frozen blueberries
  • ½ tbsp almond butter
  • ½ cup unsweetend vanilla almond milk
  • 1 scoop vanilla plant-based protein powder (we use Vega One Plant Power or Amazing Grass)*
  • ½ teaspoon fresh lemon juice (ok, if not fresh)
  • water to blend
Instructions
  1. Blend this all together and enjoy!
Nutrition Information
Serving size: 1 Calories: 224 Fat: 4 g Carbohydrates: 19 g Fiber: 4 g Protein: 20 g

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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Moist & Delicious Banana Pancakes

Moist & Delicious Banana Pancakes

Over the years, we’ve found that roughly half of all of our clients want something sweet at breakfast. And these twin sister, veggie loving registered dietitians and personal trainer with a big ‘ole sweet tooth, completely get it! However, what we’ve learned and what we’ve helped hundreds of clients to do is to satisfy that sweet tooth with nutrient packed, naturally sweet (no added sugar!) foods. So rather than opting for a sugary, calorie- loaded breakfast like a pastry or donut that would be heavy, create an energy high followed by a crash and start the vicious cycle of craving more sweets, instead, we help them to satisfy the sweet craving with delicious, filling foods that help them to stay satisfied—all without breaking the calorie bank! The winning combination? Nutrient packed juicy sweet fruit for energy and protein for satiety and to extend that energy boost. Buckle up butter cup, you’re about to find a new breakfast bestie! 🙂

moist_banana_pancake3_cropped-logomoist_banana_pancakes5

When the cravings for pancakes, donuts, and other sweet breakfast treats come around, here is your delicious and waistline friendly answer to those indulgent doozys. It’s a healthy flapjack morning fix! These pancakes are the light, fluffy and fun flavor of the American classic. Using wholesome ingredients like rolled oats and Greek yogurt, this delicious meal kick starts your day, leaving your sweet tooth satisfied with the sweet bananas.! Although you could dust these with powdered sugar or a small amount of syrup, these are guaranteed to leave you satisfied even just topped with fresh fruit, or a small additional dollop of Greek yogurt. You’ll flip for this flaps!

Moist & Delicious Banana Pancakes

Serves 1 (Makes 6 pancakes using 1/4 cup batter each or makes 3 larger pancakes using 1/2 cup batter each.

 

Ingredients:

1/2 cup rolled oats

1/2 banana, sliced

2 large egg whites (we used EgglandsBest because they’re fresher than other eggs)_

2 Tbsp unsweetened almond milk

1/2 tsp vanilla extract

1/4 cup nonfat Greek Yogurt

1/2 tsp cinnamon

1/2 tsp baking powder

 

Directions:

  1. Place all of the ingredients in a blender and blend until a thick batter is formed with a smooth.
  2. Spritz a medium-sized skillet with oil from a spray container, and bring to medium heat.

3. Once the pan is heated, using a measuring cup, measure ¼ cup of batter onto the skillet for each pancake. You’ll likely, cook these in two batches.

4. Cook until bubbles form on the top of the batter and the edges are cooked, then flip. Cook 1-2 more minutes on the opposite side then remove from heat.

5. Repeat steps until all of the batter is gone, making sure to spritz the pan with a little more oil in between each batch.

6. Serve with toppings and enjoy!

**For larger pancakes, use ½ cup measure cup for dropping the batter on the skillet! Just keep in mind the nutrition facts for each pancake will double. 🙂

 

Nutrition Information per serving (entire recipe): 292 Calories, 4 g Fat, 47g Carbohydrates, 18g Protein,7g Fiber, 186mg Sodium

Moist & Delicious Banana Pancakes
 
Author:
Ingredients
  • ½ cup rolled oats
  • ½ banana, sliced
  • 2 large egg whites
  • 2 Tbsp unsweetened almond milk
  • ½ tsp vanilla extract
  • ¼ cup nonfat Greek Yogurt
  • ½ tsp cinnamon
  • ½ tsp baking powder
Instructions
  1. Place all of the ingredients in a blender and blend until a thick batter is formed with a smooth consistency.
  2. Spritz a medium-sized skillet with oil from a spray container, and bring to medium heat.
  3. Once the pan is heated, using a measuring cup, measure ¼ cup of batter onto the skillet for each pancake. You’ll likely, cook these in two batches.
  4. Cook until bubbles form on the top of the batter and the edges are cooked, then flip. Cook 1-2 more minutes on the opposite side then remove from heat.
  5. Repeat steps until all of the batter is gone, making sure to spritz the pan with a little more oil in between each batch.6. Serve with toppings and enjoy!
  6. **For larger pancakes, use ½ cup measure cup for dropping the batter on the skillet!
Nutrition Information
Serving size: 6 pancakes Calories: 292 Fat: 4 g Carbohydrates: 47 g Sodium: 186 mg Fiber: 7 g Protein: 18 g

Peanut Butter Banana Split

0001__nutritiontwins-banana-icecream-split-cocoa-honey-peanutbutter-almonds-strawberries-almondmilk_logoWe’re back!…

Yup, these veggie- loving twin sister, registered dietitians and personal trainers with a major sweet tooth are back after our cooking competition debut!—and let’s just say, had we made it to the dessert round, this would have been one of our dream dishes, based on taste and health alone!  As you know, we’re always whipping up light, waistline-friendly sweet treats since our sweet tooth requires a lot of attention to keep it in check — Remember these yumsters?

Chocolate Peanut Butter Banana Ice Cream

5 Minute Peanut Butter Chocolate Chip Cookies

and our Strawberry Mint Ice Cream.

Well, after being inspired by the other twin chefs on Food Network (they were so talented –we had so much fun getting to know how they create the meals in their restaurants!) we got back to the kitchen and guess what was born?…

0002__nutritiontwins-banana-icecream-split-cocoa-honey-peanutbutter-almonds-strawberries-almondmilk_logo

 

A new take on a classic dessert! This dairy free “ice cream” is so easy to blend up and so tasty that no one would ever believe it’s actually healthy enough for breakfast!  (If you do want this for breakfast, simply have a Greek yogurt with it to boost the protein).

 

Playing off of ice cream made from frozen bananas, since it’s all the rage, we took it a step further and added a few embellishments to give it a banana split feel.  To keep this delish dish dairy free, we left off the whipped cream, but we bet this rich dessert will make your nostalgia for whipped cream disappear in an instant.

 

Nutrition Bonuses in dessert?

You bet!

  • Peanut butter packs 8 grams of protein for every two tablespoons and helps to keep you satisfied with its good-for-you fats.
  • Bananas are a heart healthy food — and their potassium not only helps to keep your insides calm, lowering blood pressure, but also helps to prevent bloat. And they’re a good source of dietary fiber to keep you feeling full—and to prevent constipation and the bloat that comes with it!

 

Ingredients

Makes approximately 4, ½ cup servings

Ice Cream

3 frozen ripe bananas, peeled

½ cup original almond milk (we used Pacific Organic original)

1 1/2 TBSP peanut

2 TBSP cocoa powder, unsweetened

1/2 TBSP honey

pinch of cinnamon

 

Toppings

½ cup frozen strawberries

pinch of sugar, optional

½ TBSP water

 

1 TBSP toasted sliced almonds, no salt

 

Directions:

 

  1. Combine all ingredients listed for ‘Ice Cream’ in a blender, blend until completely mixed with the texture of a smoothie. (This can be eaten as is or for a firmer more ice cream like frozen texture put the ice cream in a sealed container into the freezer for 2-3 hours.)

 

  1. For toppings: Puree the frozen (or fresh if they’re available) strawberries with a little water and an optional pinch of sugar, if desired to make a little sweeter. Put in fridge to thicken up a little while ice cream freezes.

 

  1. When ready to eat, top ice cream with one tablespoon drizzle of strawberry puree and one tablespoon of salt free toasted almond slices.

 

 

Nutrition Facts Per Serving: 151 Calories, 5 g Fat, 1 g Saturated Fat, 0 mg Cholesterol, 33 mg Sodium, 28 g Carbohydrate, 4 g Fiber, 14 g Sugar, 4 g Protein

pb-banana-split-collage

Peanut Butter Banana Split
 
Author:
Recipe type: Dessert
Ingredients
  • Ice Cream
  • 3 frozen ripe bananas, peeled
  • ½ cup original almond milk (we used Pacific Organic original)
  • 1½ TBSP peanut butter
  • 2 TBSP cocoa powder, unsweetened
  • ½ TBSP honey
  • pinch of cinnamon
  • Toppings
  • ½ cup frozen strawberries
  • pinch of sugar, optional
  • ½ TBSP water
  • 1 TBSP toasted sliced almonds, no salt
Instructions
  1. Combine all ingredients listed for ‘Ice Cream’ in a blender, blend until completely mixed with the texture of a smoothie. (This can be eaten as is or for a firmer more ice cream like frozen texture put the ice cream in a sealed container into the freezer for 2-3 hours.)
  2. For toppings: Puree the frozen (or fresh if they’re available) strawberries with a little water and an optional pinch of sugar, if desired to make a little sweeter. Put in fridge to thicken up a little while ice cream freezes.
  3. When ready to eat, top ice cream with a tablespoon drizzle of strawberry puree and a tablespoon of salt free toasted almond slices.
Nutrition Information
Serving size: ½ cup Calories: 151 Fat: 5 g Saturated fat: 1 g Carbohydrates: 28 g Sugar: 14 g Sodium: 33 mg Fiber: 4 g Protein: 4 g Cholesterol: 0 mg

 

Vegan Quinoa & Kale Power Protein Bowl

Vegan-chickpea-quinoa-kale-zucchini-UPCLOSE…and the quinoa-palooza has officially begun!  🙂 These twin sister, registered dietitians and personal trainers are fans of this healthy comfort food and we’ve gotta give a girl (and a guy!) some carbs!  Yup, we’re all for healthy carbs (phew! ) like quinoa –a wholesome, high protein, high fiber, healthy carb that prevents your energy from dipping, preventing sugar cravings!  The truth is, if you have a moderate portion (about 1/2 -3/4 cup cooked of a wholesome carb (hello quinoa!)  you’ll avoid the nasty cravings for the unhealthy carbs because you’ll give your brain and muscles carbohydrates, the fuel they need, so you won’t crave energy!  That means you won’t be looking for an energy boost or a quick pick-me-up—buh bye sugar cravings!

0005_NutritionTwins-chickpea-quinoa-kale-zucchini-garlic-paprika-tumeric-cumin_logo

 

Not only have you been requesting lots of recipes with quinoa, (that’s why we’ve given you lil’ numbers like our:

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

Vegan_Quinoa_Kale_Collage

…but we knew it was time to make some more since the clamoring has continued! Quinoa is warm comfort food in the winter—and makes cool, comfort food in the summer.

And since summer days beg for a cool dish,, this spiced summer bowl filled with summery greens like zucchini and kale and protein packed heroes like quinoa and chickpeas can be made ahead of time and only gets better as it waits. What more could you ask for!? Oh except that you can prepare this without the added olive oil for an even lighter meal with even fewer calories for the same great taste!

0002_NutritionTwins-chickpea-quinoa-kale-zucchini-garlic-paprika-tumeric-cumin_logo

 

Vegan Quinoa & Kale Power Protein Bowl

Have one delicious serving as a side to grilled fish or chicken and veggies, or make a whole meal of it by having three servings.  

Makes 5 servings (approximately 1/2 cup each)

Ingredients

Dressing: (2 tbsp added 48 calories/ serving)

1/2 Tbsp extra virgin olive oil

1/4 tsp cumin

1/4 tsp turmeric

1/4 tsp paprika

small pinch of red pepper flakes (optional)

2 tsp minced garlic, plus ½ tsp for oil dressing (you may want to add more garlic if you’re a garlic lover!)

sea salt to taste

Salad:

½ cup quinoa, cooked (we used a mix of red and white just for fun!)

1 cup canned chickpeas, drained

1 medium zucchini, cut into evenly sized, small chunks

1 cup curly kale, leaves chopped into small pieces, stems removed (measure 1 cup of chopped kale leaves)

 

This dish can be made without any oil for a lower fat meal. (See below)

 

0006_NutritionTwins-chickpea-quinoa-kale-zucchini-garlic-paprika-tumeric-cumin_logoDirections with oil.

  1. Place olive oil in a small bowl and mix the cumin, turmeric, paprika, red pepper flakes (optional), ½ tsp minced garlic and a pinch of salt into the olive oil, set aside to marinate.
  1. Before cooking the quinoa according to the package, we toasted ours slightly for 1 minute by lightly spritzing olive oil in a spray jar in a pan to bring out more flavor. You can omit the olive oil and toast briefly, too, just stirring over the heat for 1 minute.. After toasting, cook the quinoa according to package directions.
  1. Next spritz the same pan you toasted the quinoa in with a little olive oil and sauté over medium heat for 2 to 3 minutes, the 2 tsp minced garlic, chickpeas, zucchini and kale. Just until the garlic releases it aroma and the zucchini begins to sweat. Remove from heat. Season with salt to taste.
  1. Toss sautéed vegetables and chickpeas with quinoa. Let sit for a few minutes, the heat will further soften the kale.
  1. Give the oil and spice mix a stir, drizzle over the entire bowl and stir. . . Salt to taste.

This can be eaten immediately and also tastes great chilled– and if you put it covered, in the fridge for a little while to chill, the flavor’s will also mingle and increase!

 

Directions without oil.

Mix cumin, turmeric, paprika, optional red pepper flakes, ½ tsp garlic and salt together, dry.

Skip step 1 and begin with Step 2.

After Step 4, sprinkle sparingly, mixing and tasting, the dry spice mix over combined quinoa, chickpea and vegetable bowl until the flavor suits you.

 

Nutrition Facts Per Serving (With Olive Oil):

Nutrition Facts Per Serving: 106 Calories, 3 g Fat, 0 g Saturated Fat, 0 mg Cholesterol, 21 mg Sodium, 16 g Carbohydrate, 4 g Fiber, 2 g Sugar, 5 g Protein

 

Nutrition Facts Per Serving (Without Olive Oil)

Nutrition Facts Per Serving: 94 Calories, 1 g Fat, 0 g Saturated Fat, 0 mg Cholesterol, 21 mg Sodium, 16 g Carbohydrate, 4 g Fiber, 2 g Sugar, 5 g Protein

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Vegan Quinoa & Kale Power Protein Bowl
 
Author:
Recipe type: Main
Ingredients
  • ½ Tbsp extra virgin olive oil
  • ¼ tsp cumin
  • ¼ tsp turmeric
  • ¼ tsp paprika
  • small pinch of red pepper flakes (optional)
  • 2 tsp minced garlic, plus ½ tsp for oil dressing (you may want to add more garlic if you’re a garlic lover!)
  • sea salt to taste
  • ½ cup quinoa, cooked (we used a mix of red and white just for fun!)
  • 1 cup canned chickpeas, drained
  • 1 medium zucchini, cut into evenly sized, small chunks
  • 1 cup curly kale, leaves chopped into small pieces, stems removed (measure 1 cup of chopped kale leaves)
Instructions
  1. Directions with oil.
  2. Place olive oil in a small bowl and mix the cumin, turmeric, paprika, red pepper flakes (optional), ½ tsp minced garlic and a pinch of salt into the olive oil, set aside to marinate.
  3. Before cooking the quinoa according to the package, we toasted ours slightly for 1 minute by lightly spritzing olive oil in a spray jar in a pan to bring out more flavor. You can omit the olive oil and toast briefly, too, just stirring over the heat for 1 minute.. After toasting, cook the quinoa according to package directions.
  4. Next spritz the same pan you toasted the quinoa in with a little olive oil and sauté over medium heat for 2 to 3 minutes, the 2 tsp minced garlic, chickpeas, zucchini and kale, Just until the garlic releases it aroma and the zucchini begins to sweat. Remove from heat. Season with salt to taste.
  5. Toss sautéed vegetables and chickpeas with quinoa. Let sit for a few minutes, the heat will further soften the kale.
  6. Give the oil and spice mix a stir, drizzle over the entire bowl and stir. . . Salt to taste.
  7. This can be eaten immediately and also tastes great chilled-- and if you put it covered, in the fridge for a little while to chill, the flavor’s will also mingle and increase!
  8. Directions without oil.
  9. Mix cumin, turmeric, paprika, optional red pepper flakes, ½ tsp garlic and salt together, dry.
  10. Skip step 1 and begin with Step 2.
  11. After Step 4, sprinkle sparingly, mixing and tasting, the dry spice mix over combined quinoa, chickpea and vegetable bowl until the flavor suits you.
Notes
*Nutrition shown for recipe using oil, see blog for nutrition facts without oil.
Nutrition Information
Serving size: ½ cup Calories: 106 Fat: 3 g Saturated fat: 0 g Carbohydrates: 16 g Sugar: 2 g Sodium: 21 mg Fiber: 4 g Protein: 5 g Cholesterol: 0 mg