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Easy Peanut Butter & Chocolate Berry Protein Shake

This smoothie is the perfect way to start a hectic morning—and squash a sugar craving! It’s delicious, refreshing and provides the perfect burst of energy before a workout.

As you can imagine, as registered dietitians, 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:

55329552 - vegan healthy dark chocolate avocado smoothie served with raspberries.A word about Protein Powder: Generally speaking, we stick to real, whole food. However, over the years, various protein powder manufacturers have sent us their protein powders to sample– and with our hectic lifestyles, at times we’ve found we really appreciate the convenience and portability of a protein source that won’t spoil easily. And we’ve been grateful to have the powders to quickly toss in our homemade shakes and some other recipes.

Our favorites have contained just a source of organic protein (typically from whey, pea, hemp, brown rice, artichoke or cranberry) or along with protein, just some greens (dehydrated vegetable or other plant products)—but not the ones with additional fats, grains, or thickeners. Since protein powders all differ in their nutritional content, try to find one that has little to no sugar and is low in carbs and fat. A protein powder can assist in body fat loss if you typically choose a carb-heavy breakfast and instead lighten it up by cutting back on some of the carbs and adding some protein to help you to stay full longer and stay on track. This will prevent overeating soon after breakfast—and the rest of the day.

Note: A word of caution: Watch out for protein powders with additives. To make it easier, try to choose protein powders with just a few ingredients so you don’t have to research all of the other ingredients that very likely could be sugars or sugar substitutes, herbs, etc. If you do find protein powders with many ingredients and you have time to research them (eeks, who has time!?), you can check it out here http://ods.od.nih.gov/. Also, beware if a protein powder brags on the label about creating weight loss —it likely could dehydrate you with a diuretic and cause a quick water loss which is regained just as quickly as it’s lost!

 

Easy Peanut Butter & Chocolate Berry Protein Shake

This smoothie is ideal if you have an on-the-go lifestyle. It can be hard to stay satiated all morning long, especially if you don’t have time to prepare the right breakfast. But this shake will do the trick! Packed with protein and absolutely irresistible, you will look forward to drinking this little number! With 28 grams of protein in the shake, you will feel full all morning long. We suggest having this with a piece of fruit on your way out the door for even extra staying power. Plus, the raspberries in this shake provide you with antioxidants to kick off your day the right way! With only 4 simple ingredients, this morning booster is an easy way to get your morning going!

 

Ingredients:

1 teaspoon almond butter

2 scoops (28 g) chocolate protein powder (like Garden of Eatin’ Raw Organic Protein or Tera’s Whey)

1/3 cup raspberries (frozen is fine)

¼ cup vanilla Greek yogurt

¼ cup water

½ cup ice

 

Makes 12 ounces

Serving Size: 1 shake

 

Instructions:

  1. Add all the ingredients to a blender.
  2. Blend until smooth. Enjoy!

 

Nutrition Information: 

Calories: 215

Carbohydrates: 16 grams

Fat: 6 grams

Protein: 28 grams

Cholesterol: 55 mg

Sodium: 111 mg

Sugars: 13 grams

Fiber: 5 grams

Easy Peanut Butter & Chocolate Berry Protein Shake
 
Prep time
Total time
 
Author:
Serves: 1
Ingredients
  • 1 teaspoon almond butter
  • 2 scoops (28 g) chocolate protein powder like Tera’s Whey
  • ⅓ cup raspberries (frozen is fine)
  • ¼ cup vanilla Greek yogurt
Instructions
  1. Add all the ingredients to a blender.
  2. Blend until smooth. Enjoy!
Nutrition Information
Serving size: 1 shake Calories: 215 Fat: 6 Carbohydrates: 16 Sugar: 13 Sodium: 111 Fiber: 5 Protein: 28 Cholesterol: 55

 

Skinny Speedy Honey Ginger Chicken

As registered dietitians, one of the requests that we get the most is for healthy, delicious meals that can be made in a flash.  We hear ya, and we relate!  We all could use a few extra hours in our day.  So recently, when Tammy’s daughters requested one of those squeeze pouches of peanut butter and honey, it brought back memories of our love for honey.

We loved our Mom’s peanut butter, honey and banana sandwiches– and one of our favorite things to do was to help her make her homemade granola so we could stir in the honey and eat the honey-covered granola right out of the bowl before it was cooked.  Our poor mom would always have to chase us down to clean our grubby, sticky, honey-covered little hands 🙂 before we covered the furniture in honey (our favorite honey-covered rocking chair finally had to be retired– apparently we were the only ones who wanted to sit in a sticky chair– go figure!).

This quick, easy, healthy and delish dish was inspired by our love of honey!

Honey_ginger_chicken

 

Psst… looking for more healthy and tasty chicken dishes? 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

 

Skinny Speedy Honey Ginger Chicken

Serves 4

 

Ingredients

2-1/2 tablespoons honey

Ginger powder

Garlic powder

3/4 pound very thinly sliced chicken breast

Sesame seeds (optional)– sometimes we cover the chicken with the seeds, but sometimes we’re in the mood for the chicken without the seeds– and it tastes just as delicious!

 

Directions

  1. Add honey to a large skillet over medium heat.  As honey thins, add garlic and ginger.  Then add chicken.
  2. Cook chicken until thoroughly cooked and chicken looks seared and starts to turn a nice golden brown as the honey absorbs into the chicken.  The more thinly sliced the chicken, the better in terms of cooking quickly.
  3. Add more ginger and garlic powder to liking.  Once chicken is completely cooked through and no longer pink, remove from pan.  Add to a plate filled with your favorite veggies or cover with sesame seeds and then serve.  Enjoy!

 

Nutrition Information: Calories 181, Fat 3g, Saturated Fat 1g, Cholesterol 72mg, Sodium 63mg, Protein 26 g, Carbohydrates 11g

Honey_Ginger_Chicken_Collage_sm

 

5.0 from 1 reviews
Skinny Speedy Honey Ginger Chicken
 
Author:
Serves: 4
Ingredients
  • 2-1/2 tablespoons honey
  • Ginger powder
  • Garlic powder
  • ¾ pound very thinly sliced chicken breast
  • Sesame seeds (optional)-- sometimes we cover the chicken with the seeds, but sometimes we're in the mood for the chicken without the seeds-- and it tastes just as delicious!
Instructions
  1. Add honey to a large skillet over medium heat. As honey thins, add garlic and ginger. Then add chicken.
  2. Cook chicken until thoroughly cooked and chicken looks seared and starts to turn a nice golden brown as the honey absorbs into the chicken. The more thinly sliced the chicken, the better in terms of cooking quickly.
  3. Add more ginger and garlic powder to liking. Once chicken is completely cooked through and no longer pink, remove from pan. Add to a plate filled with your favorite veggies or cover with sesame seeds and then serve. Enjoy!

Homemade Strawberry Fro-Yo

As registered dietitians and personal trainers you may think that since we eat a healthy diet, exercise and love veggies that we automatically must just not like sweets. Ha! If only!

Strawberry Frozen Yogurt

 The truth is we love chocolate and frozen desserts. In fact, we joke about being single-handedly (or double 😉 ) responsible for putting a frozen yogurt shop out of business when we were in high school and our friend worked at the shop and hooked us up with free frozen yogurt. We practically lived there!

Thankfully, since those days, we’ve learned to make some pretty delicious, waistline-friendly frozen desserts that we can eat and get in the very comfort of our own home! Remember our Skinny Strawberry Mint Ice Cream , Dark Chocolate Banana Ice Cream and this Chocolate Peanut Butter Banana Ice Cream? Well those just whet our appetite to make more!

And now that it’s officially summer, we’ve whipped up this yummy and healthier choice for dessert and your sweet tooth! It’s lower in fat than ice cream and healthier with low-fat Greek yogurt– and fruit for added sweetness instead of using lots of sugar.

 

Curious what gets weightloss hopefuls into trouble when they go for fro-yo? Toppings and portion sizes. So remember this:

1) If you want a topping, go for fruit OR if you really want a candy topping, get 1 teaspoon on the side. Then dip your fro-yo into that so you can control the portion topping.

2) To control the portion at the make your own yogurt bars, if you have trouble eyeballing the portion, consider filling a portion onto the lid instead and then scooping it into the yogurt container—this will help to keep you portion in check.

We’ve a homemade version for you to try!

 

Homemade Strawberry FroYo

Serves: 4

 

Ingredients

16 oz low-fat plain Greek Yogurt

1/4 cup sugar

1/2 tsp vanilla

1/2 cup fresh strawberries, sliced

 

Directions

  1. Thoroughly mix all ingredients in a medium size bowl.
  2. Pour Mixture into ice cream maker or blender and churn or blend until all ingredients are mixed evenly and mixture is smooth. If not using an ice cream maker, place mixture in a freezer safe container and place in the freezer for two to four hours and then serve.
  3. If using an ice cream maker, serve immediately and Enjoy!!

Note: If you don’t have an ice cream maker and don’t want to wait the 2-4 hours to make this a frozen dessert, you can simply drink the delish smoothie! 🙂

 

Nutrition Facts: 122 calories, 0 g fat, 0 g saturated fat, 0 mg cholesterol, 43 mg sodium, 19 g carbs, 0 g fiber, 14 g sugar, 12 g protein

 

Homemade Strawberry Fro-Yo
 
Author:
Serves: 4
Ingredients
  • 16 oz low-fat plain Greek Yogurt
  • ¼ cup sugar
  • ½ tsp vanilla
  • ½ cup fresh strawberries, sliced
Instructions
  1. Thoroughly mix all ingredients in a medium size bowl.
  2. Pour Mixture into ice cream maker or blender and churn or blend until all ingredients are mixed evenly and mixture is smooth. If not using an ice cream maker, place mixture in a freezer safe container and place in the freezer for two to four hours and then serve.
  3. If using an ice cream maker, serve immediately and Enjoy!!
Nutrition Information
Calories: 122 Fat: 0 g Saturated fat: 0 g Carbohydrates: 19 g Sugar: 14 g Sodium: 43 mg Fiber: 0 g Protein: 12 g Cholesterol: 0 mg

 

Strawberry Raspberry Lime Sherbet

Offer us a lolli-pop, popsicle or fruity frozen yogurt and ask us what flavor we want, we’ll likely say strawberry. It’s been our dessert flavor of choice (chocolate not included!—we’re talking fruity flavors 🙂 ) since we were kids. And when the fresh fruit itself is in front of us, it’s definitely one of our faves—and our taste buds picked them long before we knew that they are so waistline friendly (only 40 calories in an entire sweet cup!) and that they’re packed with phytonutrients to fight disease, fiber (to fill you and keep you regular and your belly flatter by helping to prevent constipation) and vitamin C to help boost immunity and aid in collagen formation for elastic, younger-looking skin. So, it’s no surprise that you’ll find them in so many of our waistline friendly desserts like our Skinny Homemade Strawberry – Mint “Ice Cream, Strawberry Banana Breakfast Cookies, and Vanilla Pine-ana Strawberry Smoothie

Strawberry Sherbert

 

 

As you can probably imagine when we learned that May is the month dedicated to all things strawberry, National Strawberry Month, we knew we had to celebrate! So we created this refreshing Strawberry Raspberry Lime Sherbet.

 

Strawberry Raspberry Lime Sherbet

Serves: 6

 

Ingredients

2 cups chopped strawberries (you can use raspberries as an alternative, as we did in the photo above–or feel free to use a cup of each, yum!)

1 Tbsp Stevia or sweetener of choice

3/4 cup non-fat Greek yogurt or fat % of your choice (the higher the fat, the creamier it will be—just keep in mind the calories will be higher too).

1 tablespoon fresh lime juice

 

Directions

  1. Place berries and stevia into blender and process until smooth.
  2. Add yogurt and blend. And then once mixture is well-blended, add lime juice and blend in.
  3. Chill mixture, covered, 1 hour and then serve. If you leave this in the freezer longer, it will freeze solid, so simply remove from the freezer allow to sit out for several minutes and then place in the blender. Blend and then serve. .
  4. Enjoy!!

 

Nutrition Facts: 37 calories, 0 g fat, 0 g saturated fat, 0 mg cholesterol, 11 mg sodium, 6 g carbs, 1 g fiber, 3 g sugar, 3 g protein

 

Strawberry RaspberryLime Sherbet
 
Author:
Serves: 6
Ingredients
  • 2 cups chopped strawberries (you can use raspberries as an alternative, as we did in the photo above)
  • 1 Tbsp Stevia or sweetener of choice
  • ¾ cup non-fat Greek yogurt or fat % of your choice (the higher the fat, the creamier it will be—just keep in mind the calories will be higher too).
  • 1 tablespoon fresh lime juice
Instructions
  1. Place berries and stevia into blender and process until smooth.
  2. Add yogurt and blend. And then once mixture is well-blended, add lime juice and blend in..
  3. Chill mixture, covered, 1 hour and then serve. If you leave this in the freezer longer, it will freeze solid, so simply remove from the freezer allow to sit out for several minutes and then place in the blender. Blend and then serve. .
  4. Enjoy!!
Nutrition Information
Calories: 37 Fat: 0 g Saturated fat: 0 g Carbohydrates: 6 g Sugar: 3 g Sodium: 11 mg Fiber: 1 g Protein: 3 g Cholesterol: 0 mg

 

Minute Oatmeal Raisin Cookies

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

 

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

Oatmeal Cookies

Minute Oatmeal Raisin Cookies

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

Serves: (1 large or 4 smaller cookies)

 

Ingredients:

2 tablespoons raisins

1 very ripe banana, mashed

1/2 Tbsp. unsweetened vanilla almond milk

3 Tbsp. rolled oats

1 Tbsp. peanut butter

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

 

Directions:

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

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

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

 

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

 

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

 

Crunchy Waldorf Salad

We love all kinds of apples, and if you’ve read our other posts, you probably know that apples are the one food we’ve had practically daily since we were in high school. Although nowadays we tend to gravitate more towards Fuji and Braeburn apples, in high school Granny Smiths were our right hand apple J …before school and then again before soccer practice. However, we may start working some more Granny Smiths back in our lives as some research shows that Granny Smith may be the best for stomach health thanks to their high amount of non-digestible compounds, including dietary fiber and polyphenols.Since the fiber and polyphenols arrive in the colon undigested, once there, they are fermented by bacteria in the colon, which benefits the growth of friendly bacteria in the gut. (You can read more about this below).

 Waldorf Salad

Granny Smith apples are great in a sweet smoothie and are a delish addition to any salad—like in this delish Crunchy Waldorf Salad!

 

Crunchy Waldorf Salad

This salad is delicious with all kinds of apples—we often use Gala or Fuji. If you want to take advantage of the latest research, whip it up with a Granny Smith apple.

Serve: 6

 

Ingredients

1/4 cup raisins

1/2 cup water

1 granny smith apples,chopped

1/2 cup finely chopped celery

1/4 cup coarsely chopped walnuts

2 tbsp nonfat vanilla yogurt

 

Directions

  1. Heat raisins and water in the microwave for about 30 seconds so that raisins absorb the water and get plump. Let them cool for 2 minutes and then drain the mixture.
  2. Place raisins and remaining ingredients in a medium bowl; toss to combine evenly with yogurt and Enjoy!!

 

Nutrition Facts: 74 calories, 3 g fat, 0 g saturated fat, 0 mg cholesterol, 11 mg sodium, 11 g carbs, 1 g fiber, 8 g sugar, 1 g protein

 

Want more of the scoop on the Granny Smith apple study? Check it out HERE.

 

Crunchy Waldorf Salad
 
Author:
Serves: 6
Ingredients
  • ¼ cup raisins
  • ½ cup water
  • 1 granny smith apples, (chopped)
  • ½ cup finely chopped celery
  • ¼ cup coarsely chopped walnuts
  • 2 tbsp nonfat vanilla yogurt
Instructions
  1. Heat raisins and water in the microwave for about 30 seconds so that raisins absorb the water and get plump. Let them cool for 2 minutes and then drain the mixture.
  2. Place raisins and remaining ingredients in a medium bowl; toss to combine evenly with yogurt and Enjoy!!.
Nutrition Information
Calories: 74 Fat: 3 g Saturated fat: 0 g Carbohydrates: 11 g Sugar: 8 g Sodium: 11 mg Fiber: 1 g Protein: 1 g Cholesterol: 0 mg