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5-Ingredient Microwave Peanut Butter Chocolate Chip Cookies

 

 

Yesterday, it happened…

While as identical twin sisters we pride ourselves in both being veggie-loving, registered dietitians and personal trainers who have an identical love for chocolate (plus a thang for sweets 😉 that we work hard to keep from getting the best of us—and from you), we also pride ourselves in having the identical prepared healthy kitchens for when our pesky sweet tooth rears its’ head.

And yesterday, a dreary Saturday, it happened—both of us felt like the sweet cravings were a bit more intense than usual –and our kitchens did not disappoint! Oh yeah! 🙂

 

Ever in the mood for an ooey-gooey cookie you don’t have to slave over the stove for?

 

Um, hello? Who isn’t?! ;)…

 

We recommend our clients keep a few healthy, necessary sugar-tooth busting pantry staples on-hand that can be used for many recipesA’hem, you better believe that yours & yours 😉 truly also keeps these in our house to satisfy our sweet tooth while keeping our waistline intact.

A few staple that we recommend are:

an over-ripe banana

peanut butter

whole oats (rolled is OK)

(We also suggest chocolate chips—hidden away if you can’t control yourself around them, but a few here and there go a long way if you can!).

 

You may remember these loves using our staples-

Chocolate Peanut Butter Banana Ice Cream

Frozen Banana Chocolasicles

Frozen Banana Chocolate Bites

 

Why Peanut butter?  As a pantry staple—other than it’s freakin’ delicious 🙂 , it’s got a creamy, hearty texture that helps to add to any faux high calorie dessert’s success.

From a nutrition standpoint—peanut butter’s got healthy fats (for the ‘ole ticker), lots of antioxidants (to protect your skin and your cells from damage from everyday living—i.e., pollution, stress, etc.), and a good dose of potassium for fighting high blood pressure—and for fighting bloat!  Add that PB (as we call it in our land of the PB- obsessed) has protein, is rich in fiber and has heart-healthy plant phytosterols.

The one caveat—peanut butter does add up quickly in calories, so a teaspoon or two will do ya! 😉  One level tablespoon clocks in at nearly 100 calories, so do not eat it straight from the jar and do measure portions of our <3 to keep it real and to be honest with yourself about how much you’re getting.

 

As kids, if we heard the word “peanut butter” everyone knew you could count us in.  And nowadays, our favorite indulgence is chocolate–and anything chocolate (hello Skinny Oreo Balls! 😉) .  As you can probably imagine, simply marry our two loves and we’re in pure heaven.  🙂  Of course, we like to combine peanut butter and chocolate in healthy, lower calorie indulgences that keep our waistlines in tact.   And we gotta admit, when we made this and added some oats, and overripe banana and a splash of almond milk, we were a bit beside ourselves with happiness.  Healthy, ooey, gooey goodness that we mixed, mashed and microwaved!  We hope you love these as much as we do.

 

Why a banana?

What better way to get sweet flavor but without any adding processed sugar?  The OVERRIPE banana is key here.  So sweet and delicious, yet no added sugar!  Plus, you’ll get loads of health-promoting nutrients and bloat-busting potassium and some fiber!  Bust your sweet tooth craving and beat bloat?  Someone just landed in flat-belly heaven! 😉

 

 

 

One of the things we love about these cookies is how truly easy they are to whip up!  If you liked our Cinnamon Oatmeal Raisin Cookies,  Skinny Speedy Walnut Oatmeal Cookies,  Wild Blueberry Cookies and how quick and easy they are to make, then you’ll love the

 

Other than the fact this cookie has no added sugar and tastes insanely delish and perfectly sweet, it’s packed with wholesome goodness.  As you now know,  protein, nutrients and fiber are just the appetizer.

An added bonus? Unlike most sugary desserts which leave you with an energy crash when the sugar leaves, this cookies’ high quality carbohydrates from the banana and oats will give you an energy boost, while its’ fiber (from oats and peanut butter) and protein from the peanut butter will keep you from grabbing the nearest peanut butter cup before your next meal!

 

It’s time to Mash, Mix & Microwave!!!  YAHOO!!  (PS—you can bake these if you want!)

 

 

 

 

5-Ingredient Microwave Peanut Butter Chocolate Chip Cookies

Other than the fact this cookie has no added sugar and tastes insanely delish and perfectly sweet, it’s packed with wholesome goodness. You’ve got protein, nutrients and fiber.
Serves: 4 small cookies or 1 large cookie

Ingredients:

1 very ripe banana, mashed
1/2 Tbsp. unsweetened vanilla almond milk
3 Tbsp. rolled oats
1 Tbsp. peanut butter

1-1/2 tablespoons chocolate chips

 

Directions:
1. If using an oven rather than microwave, preheat to 375°F.
2. In a medium sized bowl, combine banana, almond milk, and peanut butter, stirring until thoroughly combined. Stir in chocolate chips.
3. 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.)
4. Scoop out about 2-1/2 tablespoons each, and flatten on the plate or in ramekin. Repeat for each ramekin.

5. 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.

 

Makes 4 Cookies.
Nutrition Facts Per Serving (1 Cookie): 89 Calories, 14 g carbohydrate, 4 g fat, 2 g protein, 25 mg sodium, 2 g fiber

 

5-Ingredient Microwave Peanut Butter Chocolate Chip Cookies
 
Microwave Peanut Butter Chocolate Chip Cookie! Only 89 Calories --and you can make 'em in 5 Minutes with 5 ingredients you already have at home. Healthy, you'd never know they don't even have sugar 😉
Author:
Serves: 4
Ingredients
  • 1 very ripe banana, mashed
  • ½ Tbsp. unsweetened vanilla almond milk
  • 3 Tbsp. rolled oats
  • 1 Tbsp. peanut butter
  • 1-1/2 tablespoons chocolate chips
Instructions
  1. Directions:
  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 chocolate chips.
  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.
Notes
IIf 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 Information
Serving size: 4 cookies Calories: 89 Calories Fat: 4 g Carbohydrates: 14 g Sodium: 25 mg Fiber: 2 g Protein: 2 g

 

 

Cheesy Egg & Apple Breakfast Bake

As much as we’re both creatures of habit and we love having a daily routine on the weekdays, we live for the freedom of weekends (but really, who doesn’t?)! One of our favorite things about the weekend is that we get to kick back and relax, break free from our weekday schedule and enjoy a satisfying, healthy breakfast. The weekday mornings don’t allow for much relaxation or much time to savor food—especially for me, Tammy–between trying to get my daughters dressed and fed and finishing packing their lunches, I’m lucky to get to school without a meltdown (and I’m talking about me, not the kids! 😉 ). So when the weekend rolls around, I (and Lyssie, too) long for a satisfying breakfast that we can savor and enjoy.  Of course, as registered dietitians and personal trainers we love to whip up new creations that fit the bill from both a nutritious and delicious perspective, as well!

Say hello to our latest creation! The good news about this is that you can keep it in the fridge for a couple days and pop it in the microwave for a quick weekday breakfast as well, or freeze it to make it last even longer! It’s insanely delish and the creatures of habit in us (who you may already know, have eaten an apple every day since we were in high school) are dying to make this daily–after all, it does include an apple to boot! 😉  We hope you love it as much as we do!

 

Psst… do you want to win $10,000? Eggland’s Best is having a recipe contest and you can win some mega bucks! Check out the deets below!

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Cheesy Egg & Apple Breakfast Bake


Eggs are one of the most satisfying foods out there. Thanks to their protein, they can keep you satiated for hours. And the cheese makes this dish feel really rich and decadent, while the apples add the perfect sweetness while adding a boost of fiber and heart-healthy flavonoids. And for just over 200 calories and more than 20 grams of protein per serving, you can’t go wrong! This bake encompasses a lot of different flavors and textures and is perfect to serve for brunch.

Makes 7 servings

Ingredients
2 ½ large apples (use a sweeter variety like Fuji or Red Delicious)
2 ounces turkey bacon
1 teaspoon olive oil
1 yellow onion, thinly sliced
1 ½ teaspoons fresh rosemary, chopped (or ½ teaspoon dried)
1 ½ teaspoons fresh thyme, chopped (or ½ teaspoon dried)
4 eggs (we use Eggland’s Best because they have 25% less saturated fat than other eggs)
1 ½ cups liquid egg whites
¼ cup 2% fat plain Greek yogurt
5 ounces light cheddar cheese, grated
4 ounces fat-free feta cheese, crumbled
Freshly ground pepper
Oil in a spray container

Directions
Preheat oven to 375 degrees F. Core and thinly slice two of the apples. Repeat for the remaining half apple, but set it aside to layer on top.
In a large nonstick pan over medium heat, cook the turkey bacon until slightly crisp. Transfer the turkey bacon to a cutting board and roughly chop.

Place on a small plate and set aside.

In the same pan, add the olive oil and turn the heat to medium. Add the onion and apple. Sauté for 10 minutes or until the ingredients are soft and translucent.

Stir in the rosemary and thyme. Turn off the heat and allow the mixture to cool to room temperature.

In a large mixing bowl, whisk together the eggs, egg whites, and Greek yogurt. Add the cheeses, turkey bacon, and apple/onion mixture. Season with pepper and mix well.

Spritz a casserole dish with oil from spray container and pour in egg mixture. Place in the oven and cook for about 30-35 minutes or until the center is set. About 20 minutes into the cooking time, take out the casserole and arrange the remaining apple slices on top. Place the dish back in the oven and continue to bake for the remaining time. Allow the casserole to cool for 10-15 minutes before serving. Enjoy!

Nutrition Facts Per Serving: 203 Calories, 7 g Fat, 2 g Saturated Fat, 135 mg Cholesterol, 499 mg Sodium, 15 g Carbohydrate, 2 g Fiber, 10 g Sugar, 21 g Protein

(Psst… we created this recipe after learning about the Eggland’s Best “America’s Best Recipe” Contest!
Eggland’s Best (EB), is looking for the best original egg recipe with the launch of their 2016 “America’s Best Recipe” Contest. For the first time ever, Eggland’s Best is inviting EB-enthusiasts to submit recipes featuring EB eggs combined with their favorite state-inspired ingredients.
From February 8th to April 29th, fans can submit their favorite recipes on the EB website  for the chance to win $10,000 and a year’s supply of EB eggs.
All recipes must include at least two (2) whole Eggland’s Best Eggs and one (1) locally-sourced ingredient that is either grown or manufactured in the state/district/territory of the entrant. All recipes will be judged on criteria such as taste, creativity, and the inspiration behind the local recipe ingredients.
After state winners are selected, Eggland’s Best will call on all Americans to help narrow down the “Best in State” recipes to five “Best in Region” winners. The “Best in Region” recipes will be revealed on the Eggland’s Best website where EB fans will have the chance to vote for America’s Best Recipe!
Consumers can visit www.egglandsbest.com/americasbestrecipe to submit their recipes.
Entry Start Date: February 8, 2016
Entry Deadline: April 29, 2016
Website link: www.egglandsbest.com/americasbestrecipe
Prizes:
– Grand Prize Winner: $10,000 and a year’s supply of Eggland’s Best eggs
– Best in Region: $1,000 and a year’s supply of Eggland’s Best eggs
– Best in State: 1 month’s supply of Eggland’s Best eggs and goodybag

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

Big Apple Egg Bake Collage

Savory Eggs & Oatmeal

Oatmeal is one of the most satisfying carbs out there (thanks to it being fiber-filled!) and it’s a great way to start your morning when paired with a lean protein.  Our Mom used to make oatmeal for us every Sunday morning (it’s no wonder why we’re fairly routine girls and like to have a schedule for everything!), and there was something about the warm, hearty meal that always put a smile on our faces.  To this day we love oatmeal, but now we are always whipping up new creations to put a new spin on an old fave.

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Since we tend to lead with our sweet tooth, we asked our intern Kelsi Wildermuth for her favorite savory twist.  She presented us with this Savory Eggs & Oatmeal is made with a soft cooked egg, lean ham bits, and a light sprinkle of cheddar cheese for some calcium and delicious flavor.  It’s topped off with scallions, and cracked pepper.  And don’t fret, if you don’t eat ham, like us, simply mixing in the cottage cheese and the cheese and egg make it plenty savory and delicious!

Wondering what’s so good about oatmeal?  For starters, it contains beta-glucan. This is a type of fiber that helps lower cholesterol when eaten regularly. Oats are also rich in folic acid and iron. Top it with an egg for protein and staying power.

Psst… looking for more recipes with eggs?  Please search the recipes on this site or try some of these recipes to start…

Bell Pepper and Egg Salad Stuffed Celery

Egg Salad Tomato Poppers

Sunnyside Up Stuffed Eggplant

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Savory Eggs & Oatmeal

Yield: 1 serving

Ingredients 

  • ½ cup old-fashioned oatmeal
  • 1 cup water
  • 1 tbsp. scallions
  • 1/8 cup fat free cottage cheese
  • Oil in a spray bottle
  • 1 egg (we use Eggland’s Best eggs because they have 25% less saturated fat than other eggs)
  • 1 tbsp. scallions
  • 4 oz. nitrate free-all natural 99% fat free ham
  • Salt & pepper (optional)

Directions:

Combine water and oatmeal in a small pot and bring to a simmer. Cook for about 10 minutes, until desired consistency is reached. Stir in scallions, ham and cottage cheese.

In a small fry pan on medium heat, lightly sprayed with oil, crack an egg and cover for about 7 minutes or until yolk is soft, but slightly runny.

Add oatmeal to bowl and top with the egg. Salt and pepper to taste. Enjoy

Nutritional Information:

1 serving

Calories 242; Fat 8g; Saturated Fat 2g; Carbohydrates 29g; Protein 15g; Cholesterol 188mg; Sodium 246mg; Fiber 4g

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

Savory Eggs & Oatmeal
 
Author:
Serves: 1 bowl
Ingredients
  • ½ cup old-fashioned oatmeal
  • 1 cup water
  • ⅛ cup fat free cottage cheese
  • Oil in a spray bottle
  • 1 egg (we use Eggland’s Best eggs because they have 25% less saturated fat than other eggs)
  • 1 tbsp. scallions
  • 4 oz. nitrate free-all natural 99% fat free ham
  • Salt & pepper (optional)
Instructions
  1. Combine water and oatmeal in a small pot and bring to a simmer. Cook for about 10 minutes, until desired consistency is reached. Stir in scallions, ham and cottage cheese.
  2. In a small fry pan on medium heat, lightly sprayed with oil, crack an egg and cover for about 7 minutes or until yolk is soft, but slightly runny.
  3. Add oatmeal to bowl and top with the egg. Salt and pepper to taste. Enjoy
Nutrition Information
Serving size: 1 bowl Calories: 242 Fat: 8 Saturated fat: 2 Carbohydrates: 29 Sodium: 246 Fiber: 4 Protein: 15 Cholesterol: 188

 

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Do THIS to put the kibosh on overeating and overindulging

Are you struggling to put the kibosh on overeating or on overindulging?

Do you deal with the frustration of having overeaten a few treats and are now finding that a few days of overindulging have spiraled into a daily occurrence? Don’t panic!  We’ve got just the technique to nip it in the bud! Whenever our clients start to feel out of control we have them try this to break the habit and put an end to the overeating cycle. And it works. Well, it works most (95%) of the time! So if you just can’t seem to reel in the overindulgences it’s definitely worth giving this a try!

Here’s what to do:
Within an hour of waking up eat a satisfying breakfast. Yes, even if you still feel full in the morning or don’t have an appetite from overeating the day before and even if you still feel puffy and bloated and don’t want to eat, eat it! Trust us, this is critical. We realize this may feel scary and uncomfortable–and you may fear that if you eat a lot now, you’ll still end up overeating at night. We get it, but we highly recommend you try this as it really tends to work–and you deserve to break the cycle! We recommend going for one of these four weight loss breakfasts with at least 16 ounces of water or green tea…and read on.

 

Try one of the below…

  1.  The Most Satisfying Weight Loss Breakfast
  2.  Orange and Banana Energy Revving Oat Muesli
  3. 2-Minute Cherry Oat Muesli
  4. 4 servings of Veggie Frittata Bites with a piece of fruit (must have 4 servings AND the piece of fruit)

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Most people who overeat tend to overeat in the evening.  To prevent this it’s important that when the evening arrives that you 1) feel full and 2) haven’t skipped meals–this just sets you up to repeat the vicious overeating cycle.  The key is to start by eating breakfast, even if you’re not hungry. Eat the whole thing.  If you’d prefer to eat something that you normally eat instead of our recommendations above, as long as it’s only 250-400 calories and is packed with protein and fiber, it’ll do the trick.

 

Having fiber and protein in your body when it feels full will help to keep you feeling satisfied, and after eating it, the thought of eating the indulgences that trigger you to overeat won’t be appealing. This breakfast will stabilize your blood sugar and prevent your energy from dipping. And when lunchtime comes around, you’ll be satisfied and won’t be jonesing for the food that triggered you. This will get you off the out-of-control eating train. Woohoo!

 

Once you’ve had this breakfast…you’re on a great path!   The key is not to skip lunch either –and to make it full of protein and fiber.  A healthy mid-afternoon snack is important. Go for an apple and 1 flat tablespoon of nut butter or a Greek yogurt and a piece of fruit–and lots of water or seltzer. And before dinner, drink tea, and eat at least 1 cup of veggies–baby carrots, snow peas, celery–whatever you choose that will fill you up but that’s low in calories (so no butter, oil, etc at this time to keep it light).  This way, you’ll be much more in control come evening time!

 

NOTE:  After skipping a meal you may feel good about having saved calories, and you’ll be more likely to justify that it’s OK and to give in to temptations—and you’re more likely to start the whole overeating cycle again.

 

You’ve got this Slim, we know you can do it! 🙂  Leave a comment below and let us know how this works for you.  You’ve got this!

Cocoa Banana Burst Breakfast Smoothie

As you likely know by now, we’re not only registered dietitians and personal trainers who love veggies, but we also have a sweet tooth.  We like to blame our Grandma Bubby for it, who was sweet as could be and had a big sweet tooth, too! 😉  In fact, Lyssie even has a long left canine (in school she used to get teased about having a shark tooth) that is responsible for hers and she’ll stab ya with if you get in the way of her sweet! 😉

As you can imagine, we have many tricks up our sleeves to tame our sweet tooth– and our clients’– and yours, too! One of the best secrets? By including natural sugars like those in fruits (that also come with fiber and health-promoting nutrients) you can really prevent your sweet tooth from getting the best of you.  It really helps to fight cravings!  We find that many of our clients tame their sweet tooth if they give it a little healthy love at breakfast.  That’s why we’ve created these smoothies: Blueberry Lemon Detox SmoothieMatcha Green Tea Smoothie,  Rise & Shine Delicious Smoothie  Wake Up Smoothie and now this Cocoa Banana Burst Breakfast Smoothie.

This Cocoa Banana Burst Breakfast Smoothie is the perfect way to start our summer mornings- and squash a sugar craving! It’s delicious, refreshing and and provides the perfect burst of energy before a workout!  It’s just the boost we need to help kick us into action in the heat because it’s a cool burst of bananas, cinnamon and CocoaVia cocoa flavanol supplement–to rev our workout.  (We used CocoaVia cocoa and we were working with them and love it, but if you don’t have it, simply substitute cocoa powder or raw cacao powder–delicious and healthy too!).

 

Cocoa Banana Burst Breakfast Smoothie

This smoothie is hydrating and the banana provides energy-revving carbohydrates and potassium to aid in fluid balance and for preventing cramps; the protein in the Greek yogurt helps to stabilize blood sugar and give it staying power and the Cocoavia provides cocoa flavanols that help to keep blood vessels flexible so that nutrients and oxygen can easily be delivered to our muscles and throughout our entire body for optimal performance.  Oh yeah! Running shoes on…Central Park here we come! 🙂

Makes 1 Serving

Ingredients
2 ice cubes
1/4 teaspoon cinnamon
1 frozen over ripe banana
1 Tbsp cocoa powder or raw cacao powder  (or 1 unsweetened Dark Chocolate Mix Cocovia)
6 ounce container nonfat Strawberry Greek yogurt
1 cup vanilla unsweetened almond milk (or ½ cup and ½ cup water)
Stevia, to taste, optional
2-3 frozen pineapple tidbits, optional

Directions
Place all ingredients in a blender and blend until smooth. Enjoy!

Nutrition Facts (without optional pineapple tidbits): 273 Calories, 49 g carbohydrate, 3 grams fat, 17 g protein, 6 grams fiber

The Nutrition Twins worked with Cocoavia to develop this delicious smoothie.

Cocoa Banana Burst Breakfast Smoothie
 
Nutrition Facts (without optional pineapple tidbits): 273 Calories, 49 g carbohydrate, 3 grams fat, 17 g protein, 6 grams fiber
Author:
Serves: 1
Ingredients
  • 2 ice cubes
  • ¼ teaspoon cinnamon
  • 1 frozen over ripe banana
  • 1 unsweetened Dark Chocolate Mix Cocovia
  • 6 ounce container nonfat Strawberry Greek yogurt
  • 1 cup vanilla unsweetened almond milk (or ½ cup and ½ cup water)
  • Stevia, to taste, optional
  • 2-3 frozen pineapple tidbits, optional
Instructions
  1. Place all ingredients in a blender and blend until smooth. Enjoy!

 

 

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Grapefruit, Avocado and Kale Salad with Pepitas

One of the reasons we wrote our latest book The Nutrition Twins’s Veggie Cure is because we’re such veggie lovers (although we haven’t always been this way!).  So since we made the transformation into the veggie-philic world and we saw how to do it and see the rewards that we and our clients get from veggies, we want to help everyone to reap the beauty, health, waistline and taste bud benefits from veggies!   And one of the reasons why we created this particular starter salad is to help to show our new clients (and you!) that salads can be super-satiating, can be an amazing way to help you to eat less at the meals and are definitely not boring.  Plus, they pack a lot of nutrients!  So welcome to the scrumptiously satisfying, starter salad jungle, baby! 😉

 

Recipe from The Nutrition Twins’s Veggie Cure

 

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Psst… looking for healthy and tasty chicken dishes to serve with this salad? Please feel free to search this site!  And here are a few to try…

Skinny Chicken Pot Pie

Peruvian Style Chicken

Cajun Chicken

Yogurt Paprika Chicken

Grapefruit, Avocado and Kale Salad with Pepitas

This light and refreshing tropical green salad makes for the perfect starter. Yet it’s so delicious that you may just decide that you want to have two servings and make a light lunch. Either way, your skin will get a rejuvenating glow thanks to avocado’s anti-inflammatory properties which will minimize flare-ups and tone skin in combination with the hydrating grapefruit.

Note: Grapefruit’s tangy sweetness pairs well with this salad. Grapefruit is fabulous if you’re striving to achieve or maintain a healthy weight since it’s got fiber and a high water content to help you feel full and satisfied. It also will help to prevent cell and tissue damage and the accompanying chronic diseases, thanks to it being an excellent source of vitamin C.

 

Don’t say we didn’t warn you, you’re in the jungle, baby! If only everyone would look as good as you leaving, Slim! 😉

 

Grapefruit, Avocado and Kale Salad with Pepitas

Serves 4

Ingredients
1 head of Lacinato kale, tough stems removed from the leaves
1 grapefruit peeled, segmented and chopped into small pieces
1/2 avocado, cubed small
1 tablespoon pepitas (pumpkin seeds)

Dressing
1 minced shallot
1 tablespoon fresh lemon juice
Zest from 1/2 a lemon
1 teaspoon olive oil
Pinch fresh cracked black pepper

Directions

 

1. Remove the stems from the kale leaves. Cut the leaves into bite sized pieces.
2. In a small bowl whisk together the shallot, lemon juice, lemon zest, olive oil and black pepper.
3. Pour the dressing over the kale, toss to coat the leaves and let sit 10 minutes or until the kale begins to wilt.
4. Add grapefruit, avocado and pumpkin seeds. Toss and serve.
Serves: 4 (1 ½ cup per serving)
Per serving: Calories 120; total fat 7 g; saturated fat 1 g; cholesterol 0 mg; sodium 32 mg; carbohydrates 14 g; dietary fiber 4 g; sugars 3 g; protein 4 g

Percent Daily Value:
Vitamin A: 216% Vitamin C: 166% Iron: 11% Calcium: 10%

Grapefruit, Avocado and Kale Salad with Pepitas
 
Author:
Serves: 4
Ingredients
  • 1 head of Lacinato kale, tough stems removed from the leaves
  • 1 grapefruit peeled, segmented and chopped into small pieces
  • ½ avocado, cubed small
  • 1 tablespoon pepitas (pumpkin seeds)
  • Dressing
  • 1 minced shallot
  • 1 tablespoon fresh lemon juice
  • Zest from ½ a lemon
  • 1 teaspoon olive oil
  • Pinch fresh cracked black pepper
Instructions
  1. Remove the stems from the kale leaves. Cut the leaves into bite sized pieces.
  2. In a small bowl whisk together the shallot, lemon juice, lemon zest, olive oil and black pepper.
  3. Pour the dressing over the kale, toss to coat the leaves and let sit 10 minutes or until the kale begins to wilt.
  4. Add grapefruit, avocado and pumpkin seeds. Toss and serve.
Nutrition Information
Serving size: 1 serving (1-1/2 cup) Calories: 120 Fat: 7 g Saturated fat: 1 g Carbohydrates: 14 g Sugar: 3 g Sodium: 32 ng Fiber: 4 g Protein: 4 g Cholesterol: 0 mg

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