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Healthy Homemade Gingerbread Latte

 

’Twas the night before the holidays, when all through the house, not a creature was stirring, not even a mouse…

OK, so that’s not exactly the way it went down in our house—especially the quiet, peaceful part. 😊 Yes, it was snowing, but that’s about where the story ends. Over here, Tammy’s twin daughters had 3 friends over who were screaming and yelling and playing some sort of slide-someone-around on the floor like they’re dead, yet kicking (don’t ask 😊 ), and these two, twin registered dietitians were dreaming up a new lightened up concoction (and the kitchen is never quiet or peaceful when we’re both concocting! If you watched us on Food Network’s Chopped!, that’s the tame version of what happens at home 😊 ).

The good news is what came out of all of the chaos—this delicious Healthy Homemade Gingerbread Latte. We lightened it up in a major way—shaving 100 calories off a small, typical-size latte—our version has only 33 calories a serving! Plus, our house smells like a gingerbread cookie factory (no joke!) and if you need a ‘lil pick-me-up, this bevvie uses strongly brewed coffee.

And if you need a to flush out the bloat if you’ve overdone it on a little too much holiday cheer—check out these “detox” drinks—and be sure to check out our 21-Day Body Reboot™, which will help you to look and feel your best in no time (it’s our life-altering program that helps you to lose your last 10 pounds or more—while going wild on the weekend!)

Cucumber Blueberry Water Flush
Lemon Ginger Turmeric Tea “Detox”
Lemon Ginger Detox drink
Vitamin C Infused “Detox” Water

  Aside from the heaping calorie-savings in this Gingerbread latte, there’s even another reason to sip it—the cinnamon! And if you like things extra-cinnamon-y, go ahead and sprinkle away!

Cinnamon: Studies have found that cinnamon helps to reduce inflammation and a number of studies have found improved blood sugar levels associated with cinnamon intake. So it certainly can’t hurt to aim for ½- 1 teaspoon of this delish spice daily!

Ginger: Ginger (especially fresh ginger) is also great for reducing chronic inflammation (the kind that’s linked to many chronic diseases), and is a total tummy soother, which means it may just keep you free from nausea or stomach discomfort!

 

 

Healthy Homemade Gingerbread Latte

Yield: 1 latte (8 oz)

Ingredients:
½ cup unsweetened vanilla almond milk
½ tsp blackstrap molasses
¼ tsp ground ginger
¼ tsp ground cinnamon
Stevia, to taste (I used 2 drops liquid stevia)
½ cup very strong brewed coffee

Directions:
1. Place almond milk, molasses, ginger, cinnamon, and stevia in a pot or microwave-safe mug. Heat on the stove or in the microwave until piping hot.
2. Transfer the almond milk mixture to a 16 oz mason jar, seal, and shake vigorously, until frothy. You can also use a milk frother if you have one!
3. Pour the brewed coffee into a mug, top with the almond milk mixture, and stir gently to combine.
4. Enjoy!

Nutrition info (per serving): 33 calories, 1.3 g fat, 81 mg sodium, 5.4 g carbs, 0.9 g fiber, 0.5 g sugar, 0.7 g protein

 

 

 

 

Frozen Banana Chocolate Bites

 

By now you know that we’re girls who mean business when it comes to our sweets. 🙂  Although we do eat a well-balanced, wholesome diet, we are NOT girls who pass on a daily treat!  In fact, if we skip a daily indulgence, well, that means we’re probably fighting the flu or sick in bed.  Since we’re girls that love our sweets, we work hard to lighten them up (and sometimes we keep them small and bite-sized) as best we can (after all, we kind of have to if we want to indulge daily!)– you probably know this already if you’ve seen our posts like our Skinny Oreo Balls, our Chocolate Drizzled Granola Balls  or our Chocolate Coconut Chia Balls, just to name a few!

 

So here’s another one to add to the collection: these tasty treats are easy, satisfying, and simply delicious! And they’re pretty darn good for you to boot! If these don’t become your new besties we’ve got you all wrong! 🙂 And even if they don’t we think you’ll at the very least find them yummy. Give these nips a whirl and you just may never look back…

Whenever you have a sweet tooth craving, simply grab one of these and bust if for only 15 calories!

Added bonus? Even if you eat the entire thing, you get a healthy dessert that packs in 7 grams of protein, 4 grams of fiber and bloat busting potassium from the bananas and the yogurt—great to balance any extra sodium you may have eaten!

Frozen Banana Chocolate Bites

Serves 14

 

Ingredients

1 small ripe banana, about 6 inches long
2 ounces fat free flavored yogurt of your choice (we used Greek yogurt, raspberry and strawberry)
14 chocolate chips

 

Directions

1. Slice a banana into coins, about 1/4-1/2 inch thick and lay inside freezer safe Tupperware.
2. Top each coin with a dollop of yogurt.
3. Place a chocolate chip in the center of each and place the Tupperware in the freezer.
4. Allow time to freeze—roughly 1-2 hours.Enjoy!

 

Nutrition Information per Serving: Per 1 bite or nip:
15 Calories, 3g Carbohydrate, 1 g fat, 0 g fat, 0 g saturated fat, 1 g protein, 0g fiber,

Nutrition Facts for the entire recipe:
201 Calories, 37 g Carbohydrate, 5 g fat, 4 g fat, 3 g saturated fat, 7 g protein, 4 g fiber,

 

 

For more than 100 delicious recipes like this, a 10-day Weight Loss Jumpstart and Detox Plan, plus a GET HEALTHY plan please check out The Nutrition Twins’ Veggie Cure

 

 

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

 

 

Green Warrior Weight Loss Smoothie

We made our first smoothie in junior high school.  We were with our best friend, making different food concoctions as we often did, and we ended up blending strawberries and milk together (there may have been some M&Ms in there too, but it would have been good without them too! 🙂 ) and loved the taste and knew that our concoction wouldn’t be the last.

Now, as registered dietitians, we make smoothies on the reg. Tammy makes them for her daughters for breakfasts nearly every day, Lyssie makes her boyfriend one nearly daily as well, and one of our clients’ most popular requests is for recipes for weight loss smoothies, so we’re always whipping up new smoothie recipes.

What’s our secret to creating a weight loss smoothie that actually helps to promote weight loss?

We make it super satisfying (so you’re not hungry soon after and so that there’s no need to troll the streets for the nearest vending machine ;)) while also not breaking the calorie bank. We also make sure that it provides long lasting energy so you brain isn’t craving a quick-pick-me-up that sends you on the hunt for sugar. And we add healthy ingredients that are beneficial for weight loss, so we always are creating new combinations that taste great. And of course, being nutritionists, we put a huge emphasis on packing in extra nutrients so you get more nutritionals bang for your bite (well, sip!), so we’re sure to pack in vitamins, minerals and extra antioxidants from fruits and veggies.

In this smoothie, we’ve got 3 special loves 😉 :

Pistachios:

They contain the trio of fiber, plant-protein and better-for-you unsaturated fats that can help keep you feeling fuller longer.  Pistachios are among the snack nuts highest in protein, but lowest in calories and fat.  We used the Wonderful No Shells Pistachios in this smoothie since they made it super easy to add!  Plus, the green and purple hues from pistachios signify that the pistachios are packed with antioxidants.

Ginger:

As you know, we’re ginger-obsessed, and Lyssie finds a way to work it into most of her meals. 😉 It adds a zesty kick to keep your taste buds satisfied so that they’re not craving more excitement. Ginger soothes the stomach and intestinal tract and has powerful anti-inflammatory properties to protect your body from free radicals and helps to keep your body in better working order. A calm intestinal tract= less bloat and a flatter tummy!

Spinach:

Greens, specifically, are the number one food you can eat regularly to improve your health–and to aid in weight loss because they’re super low in calories but packed with fiber to fill you up and with nutrients. Spinach is one the mildest of the greens and is like a barely detectable (like a chameleon!) in a smoothie, so it’s the perfect addition to a weight loss smoothie. (In this smoothie, we started with 1 packed cup of spinach, which is similar to two fistfuls)

 

Green Warrior Weight Loss Smoothie

This weight loss smoothie will crush your sweet tooth with only 309 calories and keep you feeling satisfied thanks to the protein and fiber. Naturally sweet fruit, creamy Greek yogurt and zesty, inflammation-fighting ginger keep your taste buds excited, while the anti-oxidant-packed pistachios are the secret ingredient since they contain the satisfying trio of fiber, plant-protein and better-for-you unsaturated fats so you feel full and don’t end up overeating at the vending machine soon after.

Makes 1 serving

Ingredients

• ¾ cup non-fat Greek yogurt
• 1/4 cup pomegranate juice

• ½ cup green grapes
• ½ cup pineapple pieces
• 1 cup packed spinach
• 1 inch fresh ginger, peeled
• 1/8 cup Wonderful No Shells Pistachios, lightly salted (roughly 25 kernels)

• 4 ice cubes

Directions
In a blender, combine all ingredients. Blend until smooth.

Nutrition Facts per Serving: 309 Calories, 10 g fat, 1 g saturated fat, 39 g carbohyrdate, 5 g fiber, 23 g protein

 

Photo Credit: The Wonderful Company

Green Warrior Weight Loss Smoothie
 
Author:
Ingredients
  • • ¾ cup non-fat Greek yogurt
  • • ½ cup pomegranate juice • ½ cup green grapes
  • • ½ cup pineapple pieces
  • • 1 cup packed spinach
  • • 1 inch fresh ginger, peeled
  • • ¼ cup Wonderful No Shells Pistachios, lightly salted
  • • 4 ice cubes
Instructions
  1. In a blender, combine all ingredients. Blend until smooth.

Skinny Chocolate Chunky Cookies

If you’ve spent much time on our site you know we’re veggie-loving twin sisters, registered dietitians and personal trainers and we have a thang for sweets. And if you’re new to our site, welcome to the place where we dish out the delicious, waistline friendly sweets and we take ‘em (you better believe we eat ‘em too, butter cup)! 😉  We inherited our wicked sweet canines from our Grandma Bubbles and there was no turning back! So what do we do to keep it from getting the best of us? Why, come up with waistline-friendly satisfying sweet treats like these, of course!:

Microwave Peanut Butter Chocolate Chip Cookies

Wild Blueberry Cookies

Minute Oatmeal Raisin Cookies

 

And now this yumster! After all, no matter what the reason – if you appreciate sweets, you’ve likely found yourself trying to fight off a chocolate craving. Well lucky for you, these cookies will end that fight! And peacefully, with you winning! 😉 They are loaded with nutrients and lots of chocolate deliciousness! Talk about a win-win!

 

These cookies are made with:

 

Bananas: We add this for natural sweetness with bloat-fighting potassium that helps to counter balance salt while also keeping your blood pressure in check!

 

Oats and Chia seeds: We love biting into chewy cookies (thank you oats!) and both oats and chia are packed with fiber, which swells in your stomach, taking space, making you feel more full while helping to regulate your blood sugar so that you don’t have an energy high and crash.

 

Peanut butter: Who’s obsessed?! Guilty as charged! 🙂 This was the ONLY food we would eat in the early parts of our lives. But for good reason—it’s yummy! And it’s got potassium and fiber to flush bloat from salt and from constipation, while offering protein to boot!

 

When baking these cookies keep in mind that they’ll remain pretty soft because of all of the wet ingredients Therefore, pay attention to the size we mention below when portioning them out on the cookie sheet. Also feel free to set half aside to put in the freezer! This will save you time in the future and prevent you from wasting any! Or better yet, freeze the cookies that you don’t eat immediately, this way when you want a sweet treat, you’ll have these healthy numbers to fall back on and you won’t be able to eat it impulsively as you’ll have to wait a few minutes for it to defrost. Then you can enjoy cool or heated!

 

Skinny Chocolate Chunky Cookies

 These cookies are an ideal sweet treat – defrost one and heat (or eat defrosted, cold) when you want to kill your sweet tooth with delicious, waistline-friendly satisfaction!

 Serves 24

 Ingredients

  • 3 ripe bananas (medium-sized)
  • 2 cups old-fashioned oats
  • ½ cup unsweetened applesauce
  • ¼ cup peanut butter (chunky adds more crunch)
  • ¼ cup unsweetened cocoa powder (or cacao powder)
  • 3 tablespoons honey
  • 1 tbsp. chia seeds (optional)
  • cinnamon (optional)
  • ¼ cup semi-sweet chocolate chips (optional)

 

Instructions

  1. Preheat oven to 350 °F
  2. In a large bowl, add mash bananas with a fork.
  3. Mix in the rest of the remaining ingredients and then allow the batter to set for around 20 minutes
  4. Using a tablespoon, place a level spoonful onto an ungreased baking sheet (can also be lined with parchment paper)
  5. Bake 10-12 minutes or until you notice the outside of the cookies start to lose their shine.

 

Amount per serving: approximately one cookie

Nutrition Facts: 123 calories, 5 g fat, 11 mg sodium, 111 mg potassium, 18 g carb, 3 g fiber, 9 g sugar, 3 g protein 

** this includes chia seeds, cinnamon and chocolate chips 

Skinny Chocolate Chunky Cookies
 
Author:
Serves: 24
Ingredients
  • 3 ripe bananas (medium-sized)
  • 2 cups old-fashioned oats
  • ½ cup unsweetened applesauce
  • ¼ cup peanut butter (chunky adds more crunch)
  • ¼ cup unsweetened cocoa powder (or cacao powder)
  • 3 tablespoons honey
  • 1 tbsp. chia seeds (optional)
  • ⅛ tsp. cinnamon (optional)
  • ¼ cup semi-sweet chocolate chips (optional)
Instructions
  1. Preheat oven to 350 degrees F
  2. In a large bowl, add mash bananas with a fork
  3. Mix in the rest of the remaining ingredients and then allow the batter to set for around 20 minutes
  4. Using a tablespoon, place a level spoonful onto an ungreased baking sheet (can also be lined with parchment paper)
  5. Bake 10-12 minutes or until you notice the outside of the cookies start to lose their shine.
Notes
**This includes chia seeds, cinnamon and chocolate chips
Nutrition Information
Serving size: 1 cookie Calories: 123 Fat: 5 g Carbohydrates: 18 g Sugar: 9 g Sodium: 11 mg Fiber: 3 g Protein: 3 g

 

 

 

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 tablespoon Parmesan cheese

1 teaspoon of your favorite vegetable seasoning (we used Weber Veggie Grill)

1 teaspoon extra virgin olive oil

Directions:

  1.  Place oats, water, cauliflower rice, garlic powder, and onion powder in a bowl. Microwave for 3-4 minutes, until the oats and cauliflower are cooked.
  2. Meanwhile, heat a small pan with the 1 teaspoon olive oil. Saute kale and mushrooms in 1 tsp olive oil, then season with vegetable seasoning and add the egg & egg white to the pan.
  3. Scramble or fry the eggs until cooked the way you like, then place the eggs & veggies on top of the oatmeal & serve with a small apple.

*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. Place oats, water, cauliflower rice, garlic powder, and onion powder in a bowl. Microwave for 3-4 minutes, until the oats and cauliflower are cooked.
  2. Meanwhile, heat a small pan with the 1 teaspoon olive oil. Saute kale and mushrooms in 1 tsp olive oil, then season with vegetable seasoning and add the egg & egg white to the pan.
  3. Scramble or fry the eggs until cooked the way you like, then place the eggs & veggies on top of the oatmeal & serve with a small apple.
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

 

 

 

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