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Minty Lime Iced Green “Flat Belly” Tea

As veggie- loving, twin sister, registered dietitians and personal trainers, you probably think that we eat healthy foods all of the time and must never battle the bloat or even have days of feeling puffy in the summer heat!  Ha! If only!  First, we do eat healthy foods most of the time, but you likely know by now about our killer sweet tooth that we work hard to keep in check 😉 , and there are times when we feel as if we overdid it on a sweet and just want to flush the bloat!  And as much as we love summer, we’re the first to admit that we do swell in the heat a bit too, and with even a tad bit of sugar, we swell even more- ah!   With such long, hot summer days we’re always looking for a healthy little something that will power us through our days—and that makes us feel lighter and helps to flush the tummy bloat too!…

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This easy refresher hits the spot. From the moment you cut into the lime and pinch off the leaves of mint their refreshing and invigorating scent instantly revitalizes our mind. On top of whisking us away on a little mental vacation the ingredients in this  Minty Lime Iced Green “Flat Belly” Tea have some great health benefits, making us feel lighter and bloat-free to boot!

Psst… looking for more “Detox” drinks?  Please feel free to search our site—and here are a few to try:

 

Cool Citrus Cucumber Detox

Apple Cider Vinegar & Lime “Detox” Drink

Cucumber Blueberry Water Flush

Lemon Ginger Detox Drink

Mixed Citrus Ginger Flush

This drink works its magic, thanks to its healthy ingredients:

 

Green Tea  (Want more green tea, check out our Detoxifying Green Tea Smoothie and our Matcha Green Tea smoothie.)

Here’s why we included it in this drink:

The fluid in tea helps to flush excess water weight, minimizing your middle.

  • Typically, when you’re bloated, you’ve eaten too much salt compared to the amount of potassium in your body. When your sodium level is too high (so easy to do since most people far exceed salt recommendations), your tissues hold on to fluid and simply drinking will help your body to flush the salt and restore the normal fluid balance! And if you’re bloated due to constipation, water helps to get things moving through your digestive tract to push waste out of the body. Both mean Buh bye puffiness!
  • More bloat gone? Yup! Green tea has a small amount of caffeine (35- 80 mg compared to coffee’s 100-400 mg in the same size cup). The caffeine contained slightly increases the amount of urine your body expels as it also gives you a slight energy boost.  This gentle boost from green tea is invigorating
  • Caffeine along with the amino acid L-theanine, in green tea have an anti-anxiety effect along with providing energy that is considerably steadier (vs coffee), so you feel light and refreshed.
  • Green tea’s antioxidants, catechins fight cell damage and have been associated with everything from reducing cancer and blood pressure to protecting your brain against aging. As you calm your insides, this means that less damage and inflammation helps to reduce puff, particularly in the long haul.

Lime

We made sure this drink was packed with vitamin C…and lime is a superstar when it comes to neutralizing free radicals and mopping up the damage caused by pollution, smoking, stress and unhealthy food and beverage choices.  Limes also keep your skin looking young (wahoo!) thanks to their vitamin C that assists in collagen formation. .

Mint

We like to think of mint as a peacemaker in the body. It eases indigestion and calms the stomach, possibly by improving the flow of bile through the stomach, which helps to speed and ease digestion. Thanks in part to its anti-inflammatory antioxidant rosmarinic acid, it “calms your insides” to ease the havoc inside your body!  Buh bye indigestion and bloat!

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Minty Lime Iced Green “Flat Belly” Tea

Ingredients

8oz, 1 serving

 

1 bag green tea

8 ounces of water

1/2 small lime, juiced

2-3 mint leaves

Ice, to chill

 

Directions

  1. Prepare green tea according to package directions. (We heated water, just until it bubbled, not a rolling boil., Then we poured it over the green tea bag, let steep for 5 minutes and then removed the tea bag. For stronger tea you can steep longer).
  1. While tea is steeping, juice 1/2 of a small lime in a small dish.
  1. Add the mint leaves into the lime juice and muddle (press the leaves into the dish to release their healthful oils) slightly to release their oils.
  1. Once tea has cooled slightly, pour tea over ice, add in lime/mint juice. You can include the leaves or leave them out, either way you will get their minty effect.

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Nutrition Facts Per Serving: 8 Calories, 0 g Fat, 0 g Saturated Fat, 0 mg Cholesterol, 1 mg Sodium, 3 g Carbohydrate, 4 g Fiber, 1 g Sugar, 0 g Protein

Minty Lime Iced Green "Flat Belly" Tea
 
Author:
Recipe type: Drinks
Ingredients
  • 1 bag green tea
  • 8 ounces of water
  • ½ small lime, juiced
  • 2-3 mint leaves
  • Ice, to chill
Instructions
  1. Prepare green tea according to package directions. (We heated water, just until it bubbled, not a rolling boil., Then we poured it over the green tea bag, let steep for 5 minutes and then removed the tea bag. For stronger tea you can steep longer).
  2. While tea is steeping, juice ½ of a small lime in a small dish.
  3. Add the mint leaves into the lime juice and muddle (press the leaves into the dish to release their healthful oils) slightly to release their oils.
  4. Once tea has cooled slightly, pour tea over ice, add in lime/mint juice. You can include the leaves or leave them out, either way you will get their minty effect.
Nutrition Information
Serving size: 8 oz Calories: 8 Fat: 0 g Saturated fat: 0 g Carbohydrates: 3 g Sugar: 1 g Sodium: 1 mg Fiber: 4 g Protein: 0 g Cholesterol: 0 mg

Minty_Lime_Fla_Belly_Tea_Collage

Apple Pear “Detox” Spa Water

If you’re looking to immediately get your mind and body back on the straight and slim after an overindulgence, this lil’ drink is your ticket!

We always giggle when we think that as kids we were unknowingly making “detox” drinks, similar to the ones we make now, only we were making them for a very different purpose.  When we were growing up, we spent most of our days at our best friend, Mary’s house, and often when we couldn’t think of anything to do, we’d make concoctions in her kitchen.  Although most of our experiments included making new snacks or meals, surprisingly, one of our favorite creations started out as our attempt to make a floral scented perfume out of apples, pears and mint, yet ended up smelling so delicious that we drank it!  We loved the taste and the smell and it was so refreshing that we decided to sell it at the end of Mary’s driveway in lieu of our typical lemonade stand–only we marketed it as both a yummy drink and fruity perfume, so that people could choose which they wanted to do with it.  If they were thirsty, they could drink it–and if they were sweaty and wanted to smell better they could splash it on their body– just like we did! 🙂

Ironically, now as registered dietitians, we actually know that those very same foods contain potent antioxidants that help to keep the body healthy–and we’re all over them. 🙂  This delish Apple Pear “Detox” Spa Water was inspired by our early experimentations.  And 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. The ingredients in this spa water assists the body in its’ detox process by mopping up damaging free radicals and fighting inflammation, so the body can focus on detoxing and cleansing itself the best it can!  Drinking these beneficial nutrients helps lessen the burden on the body’s system caused by poor diet, pollution and stress. Plus, it helps you to lose the bloat and puff–and helps to prevent sugar cravings! (Read below). 🙂

 

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Psst… looking for more “Detox” drinks?  Please feel free to search this site—and here are a few to try:

 

Cool Citrus Cucumber Detox

Apple Cider Vinegar & Lime “Detox” Drink

Cucumber Blueberry Water Flush

Lemon Ginger Detox Drink

Mixed Citrus Ginger Flush

 

How does this drink help you?

This drink not only tastes awesome so it encourages you to drink, it helps to flush bloat and puffiness by helping to fight constipation (hello, flat belly!) and by keeping irritants moving out of your intestinal tract along with the wastes and toxins. And if  you’ve overdone it with a salty meal or had Chinese food the night before, it quickly restores normal hydration status by flushing excess salt (goodbye bloat!).  Plus, it’s a good source of potassium to help counteract sodium.

Drink this dehydration buster to keep your joints well lubricated and your skin glowing (hydrated skin looks youthful, supple and healthy!).

It helps to prevent sweet cravings: For starters, simply drinking this healthy drink takes up space in your stomach, preventing you from feeling overly hungry. When you’re hungry, it’s hard to make a rationale decision about what to eat and it’s easy to give into sweet cravings (or that candy on your co-workers desk). And although you may not realize it, as you hydrate your body with this slightly sweet and tangy elixir, it helps to carry blood, oxygen and nutrients throughout your body, energizing you so that your brain doesn’t crave a quick pick-me-up (i.e. sugar). If you often wake up craving sugar, try drinking a large glass of this first and see how you feel, if you’re like us and our clients, you’ll be pretty excited about what it does to set you back on the healthy train!

 

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Here are the other superstars in this drink:

 

Apples. Yeees! You probably know by now that we’ve both had one every day since high school, when our love affair with them began. 😉  An apple a day may just keep the doctor away! The powerful flavonoids in apples mop up damage caused by toxins, pollution, smoke and stress so the body can heal more quickly.  The flavonoids also keep your heart healthy.  Plus, apples have a good dose of vitamin C, to help mop up damage caused by free radicals and boost immunity.

 

Pears. Pears and apples have a lot in common, they both are packed with antioxidants and phytonutrients to keep your body healthy and to fend off harmful invaders. Like apples, pears are rich in vitamin C, a rock star when it comes to healthy skin and boosting immunity. Pears also contain vitamin E, a powerful antioxidant that protects you against free radical damage and heart disease. Plus, they’re a good source of potassium, so they counteract sodium and the bloat that comes along with it.

 

Spearmint. (can sub any mint) We like to think of mint 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!

 

Apple cider vinegar (ACV). We like to splash this health boosting elixir in whenever we can! As we’ve mentioned in some of our other recipes that include ACV (remember our Apple Cider Vinegar Lime “Detox” Drink?) it might be the little kick you need to help with controlling weight. A small amount may help control blood sugar levels when you drink it before eating. There may be a link between acetic acid, found in ACV and it’s starch blocking properties, making your body unable to digest starches consumed during a meal. Less starch being digested over time could mean a little less fat on your body.

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Apple Pear “Detox” Spa Water

1 serving (12oz)

 

Ingredients

¼ apple of your choice, sliced into thin slivers, skin on

¼ pear type of your choice, sliced into thin slivers, skin on

1 sprig of spearmint or mint of your choice

12 ounces of water

1 teaspoon apple cider vinegar

Ice to chill

 

Directions

  1. After washing fruit thoroughly, slice apple and pear into thin slices and add to a large glass.  Use a wooden spoon (or regular spoon) to slightly mash and breakdown the fruit.
  2. Add the mint to the glass. Lightly bruise the leaves of the mint by very gently mashing it to release the natural extracts and oils which will make for a relaxing and cooling experience.
  3. Add water and ice. Splash in apple cider vinegar..
  4. Add water and ice as needed. Discard and replace fruit and spearmint when no longer flavorful or by the end of the day.

 

Nutrition Facts Per Serving (1 serving is 12 oz): 4 Calories, 0 g Fat, 0 g Saturated Fat, 0 mg Cholesterol, 7 mg Sodium, 1 g Carbohydrate, 0 g Fiber, 1 g Sugar, 0 g Protein

Note: You’re simply infusing the water with flavors and all natural nutrients from the fruits and mint, so the calories are negligible.Apple-pear-mint-detox-waterCOLLAGE 

Apple Pear “Detox” Spa Water
 
Author:
Recipe type: Drinks
Ingredients
  • ¼ apple of your choice, sliced into thin slivers, skin on
  • ¼ pear type of your choice, sliced into thin slivers, skin on
  • 1 sprig of spearmint or mint of your choice
  • 12 ounces of water
  • 1 teaspoon apple cider vinegar
  • Ice to chill
Instructions
  1. After washing fruit thoroughly, slice apple and pear into thin slices and add to a large glass. Use a wooden spoon (or regular spoon) to slightly mash and breakdown the fruit.
  2. Add the mint to the glass. Lightly bruise the leaves of the mint by very gently mashing it to release the natural extracts and oils which will make for a relaxing and cooling experience.
  3. Add water and ice. Splash in apple cider vinegar..
  4. Add water and ice as needed. Discard and replace fruit and spearmint when no longer flavorful or by the end of the day.
Nutrition Information
Serving size: 12 oz Calories: 4 Fat: 0 Saturated fat: 0 Unsaturated fat: 0 Trans fat: 0 Carbohydrates: 1 g Sugar: 1 g Sodium: 7 mg Fiber: 0 Protein: 0 Cholesterol: 1 g

 

Veggie Bean Salad with Dijon Vinaigrette

As registered dietitians, one of the most fun things for us to do is bust myths that many people have in their head when they think of healthy eating and weight loss. In fact, when we give seminars, we often have participants shout out what comes to their mind when they think of healthy eating for weight loss. Guess what words repeatedly come up? “Boring”, “deprivation”, “hungry”, “Celery” and “rice cakes”. Really?!!

 You betcha! That’s what people think! The great news is that these twin, veggie-loving registered dietitians (who also have a big sweet tooth! ;)) and who pride themselves in their healthy eating habits, haven’t eaten a rice cake since they tried one (we found them tasteless and boring!); don’t eat celery that often (there are so many awesome veggies so we’ don’t have so much room to squeeze celery in ;)), and don’t deprive themselves of small portions of their favorite indulgences (a small piece of chocolate is something we enjoy most days!). So, if you follow us around for a day, you’d know that healthy eating doesn’t equal “boring”, “deprivation”, “hungry” and “rice cakes”. And in fact, it’s quite the opposite. And just to give you a taste of what we mean, we’ve created our

Avacado and Lentil Vegan Tacos

Lime Shrimp with Coconut Rice

Grilled Cheese on Crispy Cauliflower Bread

and now this non-ordinary, super satisfying salad!

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Looking for a salad that actually feels satisfying and that reaps mega health benefits without feeling like your chowing on a mound of lettuce? Then this recipe has your name written all over it! Bursting with more flavor than your typical bean salad, this recipe has hints of balsamic vinaigrette and Dijon mustard to spice things up. It’s also packed with an assortment of veggies, not to mention a lot of protein to keep you feeling satisfied.

 

Veggie Bean Salad with Dijon Vinaigrette

Veggie Bean_2 

This makes the perfect satisfying snack that can be made in a large batch, stored in the fridge, and saved for later to eat “on demand” 😉 and on-the-go because we know you are busy and will love having a scrumptious, healthy snack to grab!

 

Makes 8 servings (1 cup each)

Ingredients

1, 15.5 ounce can black beans

1, 15.5 ounce can white kidney beans

1, 15.5 ounce can kidney beans

1 stalk of celery, diced (1/2 cup)

1 cup cucumber, diced

1/2 cup red pepper, diced

1/2 cup orange pepper, diced

1/2 cup carrots, cut in coins

 

For dressing:

 

Directions:

  1. Drain and rinse beans thoroughly and place in large mixing bowl.
  2. Add the peppers, cucumber, carrots, and celery to the beans in the mixing bowl.
  3. In a small bowl mix balsamic vinegar, extra virgin olive oil, mustard, and pomegranate.
  4. Add the dressing to the veggies in the large bowl and mix gently until the mixture is uniform.
  5. Enjoy and save the leftovers for an on the go snack!

 

Nutrition Information Per serving

102 calories,28 g carbs,5 g fat0.5 g saturated fat,8 g protein,194 mg sodium, 8 g fiber

Veggie Bean Salad_1

Veggie Bean Salad with Dijon Vinaigrette
 
Author:
Serves: 8
Ingredients
  • 1, 15.5 ounce can black beans
  • 1, 15.5 ounce can white kidney beans
  • 1, 15.5 ounce can kidney beans
  • 1 stalk of celery, diced (1/2 cup)
  • 1 cup cucumber, diced
  • ½ cup red pepper, diced
  • ½ cup orange pepper, diced
  • ½ cup carrots, cut in coins
Instructions
  1. Drain and rinse beans thoroughly and place in large mixing bowl.
  2. Add the peppers, cucumber, carrots, and celery to the beans in the mixing bowl.
  3. In a small bowl mix balsamic vinegar, extra virgin olive oil, mustard, and pomegranate.
  4. Add the dressing to the veggies in the large bowl and mix gently until the mixture is uniform.
  5. Enjoy and save the leftovers for an on the go snack!
Nutrition Information
Serving size: 1 serving Calories: 102 Fat: 5 g Saturated fat: 0.5 g Carbohydrates: 28 g Sodium: 194 mg Fiber: 8 g Protein: 8 g

 

Fruit-Infused Ice Cubes (anti-bloat/”detox”)

I caught Lyssie red-handed.  Yep, snoozing on the job!  In her defense, the warm weather coupled with our late nights and early mornings working on several deadlines had her a tad sleep deprived.  When I walked in to her apartment (I’m her twin– I don’t have to knock– I’ve got the key! 😉 ) to counsel one of our Skype clients, she was sitting at her desk, with her eyes closed peacefully, in the middle of a kitty nap.

Of course, being the good sis I am 😉 I sprung into action and revived her with a little bevvy we always recommend to our clients to wake them up and help them to feel alive!  I tapped on her shoulder and she started sippin’ and I started singing Simple Minds‘ “Alive and Kicking”.  Works like a charm every time!  You’re welcome Lyssie!  

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Do you have a morning or afternoon energy slump that comes with the warmer weather? You’re not alone! Check out this instant energy booster! This hydrates and flushes the puff! 😉

 

037Fruit_Infused_ice_cube_collage_writingEnergy Elixir:

  • The combination of the ice cold drink helps to immediately wake you up with a refreshing cool burst while the fruit- infused ice cubes add a little zing and flavor to your water to help to keep you motivated and sipping more.
  • If you’re not properly hydrated (and most of us aren’t, especially during the warmer weather), you will feel exhausted.
  • Proper hydration is a huge key to feeling energetic.  Our body relies on water to create energy, so skimp on it and you’ll feel lethargic.

Anti-Bloat:

Feeling a little bloated? Keep sipping! 

  • You’ll restore your normal hydration status, flush excess sodium and get rid of bloat!
  • Water will help flush gastric irritants and waste out of the digestive tract, preventing constipation and bloat
  • Potassium will help to counteract salt (and the puffiness that comes with it).

“Detox”:

Although your body is equipped to detox and cleanse itself naturally, certain health-promoting foods and drinks, like the fruits and their nutrients in these cubes, assist the body in its process. These refreshing “detox” cubes packs in some nutrients that are especially helpful when you want to look and feel your best and quickly get your body feeling lighter.

  • 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, lime and orange are 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. 
  • Vitamin C also keeps the skin radiant and youthful by helping to boost levels of collagen, which helps to keep the skin elastic.

 

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

2-Minute Cherry Muesli

Mini Frittata Muffins

Kale Recharge Smoothie

Green Grape & Matcha Detox Drink

Microwave Peanut Butter Chocolate Chip Cookies

Chocolate Peanut Butter Banana Ice Cream.

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Fruit-Infused Ice Cubes (anti-bloat/”detox”)

We absolutely adore these fruit infused ice cubes!  They’re super fun, sparkly bursts of flavor and energy–and they couldn’t be any easier.  Perfect for water bottles or just for simply adding to any drink, they boost energy, fight bloat and have nutrients that assist the body in it’s natural “detox” process.

Make 12 cubes (2 cubes per serving)

Ingredients

1/2 orange cut in 3 slices, or more (you will want to slice them thinly because more surface area will result in more flavor).

1/2 lime cut in 3 slices

1/2 lemon cut in 3 slices

6 raspberries

 

Directions

Using 12 muffin tin, place a piece of fruit or 2 raspberries in each muffin holder and fill with water.  Place in the freezer.  After freezing, add to water and enjoy!

 

Nutrition Information per 2 ice cubes:  8 Calories

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Refreshing Fruit-Infused Ice Cubes (anti-bloat/"detox")
 
Nutrition Information per 2 ice cubes: 8 Calories
Author:
Serves: 6
Ingredients
  • ½ orange cut in 3 slices
  • ½ lime cut in 3 slices
  • ½ lemon cut in 3 slices
  • 6 raspberries
Instructions
  1. Using 12 muffin tin, place a piece of fruit or 2 raspberries in each muffin holder and fill with water. Place in the freezer. After freezing, add to water and enjoy!

Kale Chicken Burrito Bowl

This hottie reminds us of the good ‘ole days… 🙂 . When we were in our junior and senior years of college and living in an apartment and no longer in the college dorms, we used to have so much fun making dinner. Every night we made something together that was fairly fast and easy—and of course, since we were studying to be registered dietitians, it was healthy too! 🙂 We loved what we called our “Open-faced Burrito”, which was all of the ingredients of a burrito, not rolled into a burrito! It was absolutely delish, and even to this day when we think about it, it makes us smile (and it makes our mouths water!). So now that variations on “bowls” and everything from rice bowls to chicken bowls are all the rage, it reminds us of our Open-faced burritos. So we made this Kale Chicken Burrito Bowl as a throwback to our beloved Open-faced Burrito (which inspired this Skinny Burrito Bowl and this Burrito Bowl.

Kale Chicken Burrito Bowl from The Nutrition Twins

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

When it comes to dinner, we always want something satisfying after a long day of work, something that tastes absolutely amazing, and something that’s got a TON of nutrients.

This Kale Chicken Burrito Bowl’s got it all!

Kale Chicken Burrito Bowl from The Nutrition Twins

But above all things, it tastes incredible!

Here’s what makes this bowl SO great:

  • Kale | a nutrient powerhouse high in Vitamin, A, C, manganese, copper and a slew of other amazing vitamins and minerals.
  • Chicken | a lean protein source that will help you stay satisfied and full longer in addition to aiding in muscle and tissue repair.
  • Brown rice | fiber-rich; it also helps keep your blood sugar levels stable.
  • Avocado | this fruit (yep, it’s a fruit) is rich in healthy monounsaturated fat, potassium, and fiber (to keep you full!)–and we’ve never been girls to tell a lie–and truth be told, it’s creamy deliciousness makes us drool! 😉

 

Kale Chicken Burrito Bowl from The Nutrition TwinsKale Chicken Burrito Bowl

This yumster makes 4 servings. So, if you have 4 people to feed you’re all set! Otherwise, you can package up the leftover ingredients and enjoy it later in the week!

Makes 4 bowls

Ingredients:

  • 2 chicken breasts (about 10 oz of chicken total)
  • 1 Tbsp dried chives
  • 1/8 tsp chipotle powder
  • 1/8 tsp smoked paprika
  • 1/8 tsp salt
  • 1 cup brown rice, uncooked
  • about 4 loosely packed cups (1 bunch) Tuscan or curly kale, ribs removed and chopped into small pieces
  • 1/2 cup lime juice, divided
  • 1 Tbsp evoo (extra virgin olive oil)
  • 1/2 jalapeño, seeded and finely chopped
  • 1/2 tsp cumin
  • 1/4 tsp salt
  • 1 avocado, sliced into big chunks
  • Garnish: chopped cherry tomatoes, hot sauce

Directions:

  1. Chicken:  Preheat the oven to 400 degrees.  Place the chicken breasts in a glass-baking dish and fill the dish with about an inch of water. The water should just cover the bottom of the baking dish and not cover the chicken completely.  Sprinkle the chicken breast with chives, chipotle, smoked paprika, and salt.  Bake at 400 degrees for 25 minutes, or until the chicken has an internal temperature of 165 degrees Fahrenheit. When the chicken is thoroughly cooked.  Shred the chicken with the juices and cooking water using two forks and mix it all together and set aside in a separate dish.
  2. Rice:  Place 2 cups of water with rice in a large pot.  Cover and bring to a boil. Reduce the heat to low and simmer for 30 minutes, or until all water is drained.  Remove from heat and fluff with fork.
  3. Kale:  Whisk together 1/4 cup lime juice, olive oil, jalapeño, cumin and salt.  Toss the kale with the lime dressing in a large bowl.
  4. Avocado: Combine the remaining lime juice with the avocado in a food processor. Process until smooth.
  5. To serve, spoon a ¼ of the rice, a ¼ of the chicken, and a ¼ of the kale into a bowl. Top with ¼ of the avocado and a few quartered cherry tomatoes.

Nutrition Information per bowl (not including the tomatoes or hot sauce)

Calories 237, Total Fat 10 g, Cholesterol: 41 mg, Sodium 240 mg, Potassium 272.6 mg, Carbohydrates 20 g, Fiber 5 g, Sugar 1 g, Protein 20 g

Kale & Chicken Burrito Bowl
 
Prep time
Cook time
Total time
 
Author:
Recipe type: lunch, bowl, gluten free, dairy free
Cuisine: Mexican
Serves: 4 bowls
Ingredients
  • 2 chicken breasts (about 10 oz of chicken total)
  • 1 Tbsp dried chives
  • ⅛ tsp chipotle powder
  • ⅛ tsp smoked paprika
  • ⅛ tsp salt
  • 1 cup brown rice, uncooked
  • about 4 loosely packed cups (1 bunch) Tuscan or curly kale, ribs removed and chopped into small pieces
  • ½ cup lime juice, divided
  • 1 Tbsp evoo (extra virgin olive oil)
  • ½ jalapeño, seeded and finely chopped
  • ½ tsp cumin
  • ¼ tsp salt
  • 1 avocado, sliced into big chunks
  • Garnish: chopped cherry tomatoes, hot sauce
Instructions
  1. Chicken: Preheat the oven to 400 degrees. Place the chicken breasts in a glass-baking dish and fill the dish with about an inch of water. The water should just cover the bottom of the baking dish and not cover the chicken completely. Sprinkle the chicken breast with chives, chipotle, smoked paprika, and salt. Bake at 400 degrees for 25 minutes, or until the chicken has an internal temperature of 165 degrees Fahrenheit. When the chicken is thoroughly cooked. Shred the chicken with the juices and cooking water using two forks and mix it all together and set aside in a separate dish.
  2. Rice: Place 2 cups of water with rice in a large pot. Cover and bring to a boil. Reduce the heat to low and simmer for 30 minutes, or until all water is drained. Remove from heat and fluff with fork.
  3. Kale: Whisk together ¼ cup lime juice, olive oil, jalapeño, cumin and salt. Toss the kale with the lime dressing in a large bowl.
  4. Avocado: Combine the remaining lime juice with the avocado in a food processor. Process until smooth.
  5. To serve, spoon a ¼ of the rice, a ¼ of the chicken, and a ¼ of the kale into a bowl. Top with ¼ of the avocado and a few quartered cherry tomatoes.
Nutrition Information
Serving size: 1 bowl Calories: 237 Fat: 10 g Carbohydrates: 20 g Sugar: 1 g Sodium: 240 mg Fiber: 5 g Protein: 20 g Cholesterol: 41 mg

Kale Chicken Burrito Bowl from The Nutrition Twins

 

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Lightened Up Blueberry Blender Muffins

 We confess. When we were in college we had a HUGE super sweet, sugary blueberry muffin for dinner every Monday night (yep, these veggie-loving registered dietitians who still have a crazy sweet tooth that we work hard to keep in check, had that same sweet tooth back then, only back then we weren’t ready to admit that even if it was only once a week, a muffin wasn’t the best dinner choice! ;)). And yes, admittedly, at the time we were studying nutrition and dietetics! But Muffin Monday at the Yogurt Jungle was irresistible, and massive muffins, which we used to compare to the size of our heads, were only $1! Such a score for two hungry, sweet-loving girls on a college budget! Ahh, those were the days! Tammy’s daughters still don’t believe her when she tells them she did this as now we really strive for balanced, nourishing meals! But we still love our blueberry muffins, but now whip up healthier versions, with protein and fiber—and that are fairly low in sugar! This recipe reminds us of our good ‘old Yogurt Jungle days (here’s lookin’ at you UMD College Park! ;)), so we had to share it with you!

Lightened Up Blueberry Blender Muffins | The Nutrition Twins

Pssst… looking for more lightened up dessert recipes? Please feel free to search our site! And here are a few to try:

The skinny on these muffins:

They’re one of our favorite weekend breakfast treats—and they make a great snack too! They make the kitchen smell amazing, they are fairly easy to whip up, and they are a sweet accompaniment to many other delicious breakfast dishes!

The cool thing about making these muffins as opposed to boxed mixes is that you don’t have to worry about processed ingredients or chemicals you can’t pronounce, or the high amounts of sugar included in the deal.

Lightened Up Blueberry Blender Muffins | The Nutrition Twins

The batter couldn’t be more simple—oats, ripened banana, maple syrup, eggs, Greek yogurt, a touch of cinnamon—and the result is healthy, moist, fluffy, and tender muffins that are perfectly suited for serving alongside a couple of eggs prepared in your favorite way, or Greek yogurt, or as an afternoon snack.

The star ingredients in these muffins are:

  • oats | digest more slowly than refined grains and help you stay fuller for longer. Plus, they’re a good source of soluble fiber to lower your “bad”, LDL cholesterol.
  • Greek yogurt (non-dairy works here too!) We used this in place of oil to help keep the muffins moist and tender, while also bumping up calcium and protein!
  • maple syrup + bananas
  • blueberries

Oh! And we almost forgot to mention the fact that the only tools that get messy in this kitchen experiment are your blender and your muffin tins (and maybe a spatula!).

 

Here is the recipe for you to enjoy!

Healthy Blueberry Blender Muffins

Make 12 muffins

Ingredients

2 cups rolled oats
2 ripe bananas
2 eggs (We use Eggland’s Best because they have 25% less saturated fat than other eggs)
1 cup plain Greek yogurt (you can use an unsweetened non-dairy yogurt if you need dairy free)
1/4 cup maple syrup
1/2 tsp baking soda
1/2 tsp vanilla extract
1/2 tsp cinnamon
1/8 tsp salt
1/2 cup blueberries (fresh or frozen)

 

Directions

  1. Preheat oven to 400 Fahrenheit and prepare a muffin pan by spraying with cooking spray or lining them with paper liners. Set aside.
  2. Put all ingredients (oats, bananas, eggs, Greek yogurt, maple syrup, baking soda, vanilla extract, cinnamon, and salt) minus the blueberries into a blender or food processor. Blend on high until the mixture is thoroughly combined and it is creamy. You may need to turn off the blender to scrape the sides a couple of times with a spoon or spatula.
  3. Stir the blueberries in by hand.
  4. Pour the muffin batter into the muffin tins. Each cup should be about 3/4 of the way full.
  5. Bake for 15-20 minutes, or until the muffins are set and the tops are golden brown.
  6. Allow the muffins to cool for 10-15 minutes before serving (if you can wait that long!). Store in a plastic storage container with a paper towel to absorb any excess moisture in the fridge for up to one week.
  7. Enjoy!

Nutrition Information

Calories 115, Total Fat 2 g, Cholesterol: 34 mg, Sodium 24 mg, Potassium 99 mg, Carbohydrates 20 g, Fiber 2 g, Sugar 8 g, Protein 5 g

 

 

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Lightened Up Blueberry Blender Muffins
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Breakfast, Muffins, Gluten Free, Lightened Up, Brunch
Cuisine: American
Serves: 12 muffins
Ingredients
  • 2 cups rolled oats
  • 2 ripe bananas
  • 2 eggs (We use Eggland’s Best because they have 25% less saturated fat than other eggs)
  • 1 cup plain Greek yogurt (you can use an unsweetened non-dairy yogurt if you need dairy free)
  • ¼ cup maple syrup
  • ½ tsp baking soda
  • ½ tsp vanilla extract
  • ½ tsp cinnamon
  • ⅛ tsp salt
  • ½ cup blueberries (fresh or frozen)
Instructions
  1. Preheat oven to 400 Fahrenheit and prepare a muffin pan by spraying with cooking spray or lining them with paper liners. Set aside.
  2. Put all ingredients (oats, bananas, eggs, Greek yogurt, maple syrup, baking soda, vanilla extract, cinnamon, and salt) minus the blueberries into a blender or food processor. Blend on high until the mixture is thoroughly combined and it is creamy. You may need to turn off the blender to scrape the sides a couple of times with a spoon or spatula.
  3. Stir the blueberries in by hand.
  4. Pour the muffin batter into the muffin tins. Each cup should be about ¾ of the way full.
  5. Bake for 15-20 minutes, or until the muffins are set and the tops are golden brown.
  6. Allow the muffins to cool for 10-15 minutes before serving (if you can wait that long!). Store in a plastic storage container with a paper towel to absorb any excess moisture in the fridge for up to one week.
  7. Enjoy!
Nutrition Information
Serving size: 1 muffin Calories: 115 Fat: 2 g Carbohydrates: 20 g Sugar: 8 g Sodium: 24 mg Fiber: 2 g Protein: 5 g Cholesterol: 34 mg

 

 

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

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