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Pomegranate Green Goddess Smoothie

What’s the number one question you’ve been asking us about smoothies?

You wanna know how to seamlessly get veggies into smoothies when you’ve been dabbling with fruits, seeds, almond milk, etc.

As registered dietitians, and authors of our most recent book, The Nutrition Twins Veggie Cure, you can imagine how excited we are that you’re ready to dive in to the good stuff! Yes, veggies! Greens, specifically, are the number one food you can eat regularly to improve your health. And we’ve got some easy breakfast-friendly ways to help you to start your day off right–on the green foot! 😉

 

Pomegranate Green Goddess Smoothie

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We’ve got some great news if you’re a bit fearful that your greens will overpower your smoothie… many greens become undetectable (like a chameleon!) when combined in a smoothie and they take just seconds to transform. Here are some tips for making the most of your smoothies and easy at-home ways to get your nutrients.
Create your green smoothie by following these green smoothie basics and then blend! 🙂 (If you simply want to try a green smoothie recipe that’s tried, true and delicious, try this Pomegranate Green Goddess Smoothie (recipe and how it does your-body-good below)!  You’ll also find many on our site, just search smoothie, or green drink, etc.  And we suggest some at the bottom of this blog!

 

Here’s the formula for making a delicious, green smoothie and how we created this Pomegranate Green Goddess Smoothie:

 

1.  Begin with your greens: In general, a few large fistfuls (about 2 cups) will do the trick. Spinach is one the mildest of the greens and is barely detectable, but all greens from kale, to romaine, and even parsley and mint are fabulous additions. Experiment and see what you like best. (In this smoothie, we started with 1 packed cup of spinach, which is similar to two fistfuls)

 

*** If you’re worried about your greens spoiling, check out our awesome solution for your busy mornings.

 

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2. Toss in some fruit: Hello natural sweetness, fiber and phytonutrients for even more of a beneficial boost to your morning. (We often go for frozen fruits because they make the smoothie more refreshing and “dessert-like”.  Plus, they don’t spoil!)

  • In this recipe we use POM 100% Pomegranate Juice which adds a polyphenol and potassium punch with no added sugars, no artificial colors or flavors and no cheap filler juices. There’s the juice of 4 whole-pressed pomegranates in 16 ounces and its flavor is a little sweet and a little tart, which makes this smoothie so insanely delicious!
  • We also added frozen pineapple chunks (not frozen is fine) –you get a lot of sweetness with just a few pieces and we added some green grapes.  Note:  If you’re watching your calorie intake, the key is to keep the fruit portions in check (about half the portion or less, compared to the green).

 

darlingdownsouth13. Add your protein/ “satiety factor” (If you skip this, you’ll need to eat a source of protein with your smoothie to keep you powered, satiated and to provide for longer lasting energy). This Pomegranate Green Goodness Smoothie is so good as is, simply have some scrambled eggs with veggies or a nonfat Greek yogurt on the side. Other great protein options? Nuts or nut butters, hemp seeds or a scoop of protein powder. One to two tablespoons of a nut or seed add nutrients and healthy fat—but stick to just that portion (about 6-8 nuts), as the calories from nuts add up quickly and could cause your smoothie to contain a lot more calories than you bargained for.

 

4. Pour in liquid: Add ½ to 1 cup of either water, unsweetened nut milk or coconut water to make your smoothie. Unsweetened vanilla almond milk adds a nice flavor perk. (In this smoothie we need less water and simply add some ice cubes as we get fluid from the delicious POM 100% Pomegranate Juice.)

 

5. Ready to get fancy? The sky is the limit! Try adding grated ginger (a personal favorite of ours!) or spices like cinnamon and turmeric (this one has quite a bitter kick that will give you a real charge to start your day!) We couldn’t resist the ginger in this recipe!

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Pomegranate Green Goodness Smoothie

This delicious recipe contains nothing but fruits and veggies. POM 100% Pomegranate Juice, spinach, pineapple, and green grapes are blended with fresh ginger to make a zesty morning smoothie that fills you up. Pair this delicious day starter with scrambled eggs with veggies or with a nonfat Greek yogurt for protein.

 

Makes 1 serving

Work time: 5 min

Total time: 5 min

Ingredients:

½ cup POM 100% Pomegranate Juice

½ cup green grapes

½ cup pineapple pieces

1 cup packed spinach

1 inch fresh ginger, peeled

4 ice cubes

 

Directions:

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

Nutrition Facts Per Smoothie: 167 calories, 40 g carbohydrate, 0 g fat, 2 g protein, 3 g fiber, 22 mg sodium

Bonuses:  162% Daily Value vitamin A, 111% DV Vitamin C, 11% DV calcium, 17% DV Iron

pom_green_goddess_smoothie_bottleThe Nutrition Twins work with POM Wonderful 100% Pomegranate juice to help people to enjoy it’s delicious flavor, get more nutrients in their day without any added sugar or artificial flavors. 

 

And here are a few more smoothies to try:

 

 

Pomegranate Green Goddess Smoothie
 
Author:
Serves: 1
Ingredients
  • ½ cup POM 100% Pomegranate Juice
  • ½ cup green grapes
  • ½ cup pineapple pieces
  • 1 cup packed spinach
  • 1 inch fresh ginger, peeled
  • 4 ice cubes
Instructions
  1. In a blender, combine all the ingredients. Blend until smooth.
  2. Nutrition Facts Per Smoothie: 167 calories, 40 g carbohydrate, 0 g fat, 2 g protein, 3 g fiber, 22 mg sodium
  3. Bonuses:  162% Daily Value vitamin A, 111% DV Vitamin C, 11% DV calcium, 17% DV Iron

 

Smoothie Photo and Recipe credit: POM Wonderful.

Easy Berry Stuffed Egg Crepes

Yes, we admit, even though we’ve been registered dietitians and personal trainers for 15 years and we now know when a nutrition craze deserves the attention,  as teenagers, we fell prey to one of the biggest nutrition “crazes”.   The fat-free trend had us gobbling up fat-free Entenmann’s desserts because we thought fat-free must equal good.  Oy! Thank gosh that’s a thing of the past as we now eat healthy fat-packed avocados like nobody’s business 🙂 …

However, with all of the changes we’ve seen in the nutrition world, one thing that hasn’t changed is that people are constantly looking for a healthy, easy-to-make, satisfying, energy-boosting breakfast that won’t pack on the pounds.  We’ve found that many of the best breakfasts that do just that include eggs.  Eggs are truly one of the easiest, most delicious and nutritious ways to start the morning.  So in honor of eggs, particularly Eggland’s Best eggs and this month being Breast Cancer Awareness month, we whipped up this new recipe. Throughout this entire Breast Cancer Awareness Month, Eggland’s Best, a.k.a. EB (who we are proud spokespeople for!), continues its’ commitment in the fight against breast cancer by helping Susan G. Komen fund critical research, education and raising awareness through its pink EB “stamped” eggs.

This is quite suiting given that EB not only has eggs that are super delicious, their hens are also fed an all-vegetarian feed that causes the eggs to be higher in nutrients that aid in cancer prevention than other eggs (see below)  And this flurry of goodness was the inspiration for our Easy Berry Stuffed Egg Crepes!  Once you try these pups, they’ll be a household regular! 🙂

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Get your forks ready and join us! And in case you’re looking for other cancer-fighting breakfasts that also support these initiatives, here you go!

Tomato, Egg, Spinach & Feta Never Tasted Beta’ Wrap

Sunny Side Eggs on a Portobello “Bagel”

Skinny Breakfast Pizza

Basil Pesto Vegetable Omelet

Mexican Eggs in a Mug

Skinny Eggs Benedict

The Most Satisfying Weight Loss Breakfast

Mini Frittata Muffins

Here’s why this easy, delicious nutrient-packed breakfast helps to fight breast cancer:

The Eggs:

Eggland’s Best eggs are a great way to get that extra boost, because compared to ordinary eggs they are fed a proprietary vegetarian hen feed and have these cancer fighting bonuses:

  • 5X more vitamin D (vitamin D influences virtually every cell in the body and is one of nature’s most potent cancer fighters)
  • Double the omega-3s (help to fight inflammation and support brain and heart health)
  • 10X more vitamin E (protects against cancer, help cells in your body function optimally)
  • 25% less saturated fat (
    diets lower in saturated fat help to minimize risk of breast cancer)

berry_stuffed_crepe_removeberry_stuffed_eggs_honey_cropped1-_logoThe berries:  All of these sweet, yumsters pack in cancer-protection with the phytonutrients

  • All berries (especially strawberries and raspberries), are great sources of ellagic acid, a phytochemical that seems to prevent skin, bladder, lung, esophagus and breast cancer. It appears that ellagic acid has several cancer-fighting actions– it acts as an antioxidant, it helps to deactivate carcinogens in the body and it helps to stall the reproduction of cancer cells.
  • Strawberries also contain flavonoids, which help to neutralize harmful cancer-causing toxins.
  • Blueberries have anthocyanins, which many scientists believe are among the most potent antioxidants yet discovered.

berry_stuffed_eggs_honey3_cropped-_logoEasy Berry Stuffed Egg Crepes

This satisfying breakfast will aid your weight loss efforts as it’s filling, nutrient-packed and has only 225 calories with 20 satisfying grams of protein and can be made in under two minutes!

Serves 1

Ingredients:

2 Eggland’s Best eggs (We use Eggland’s Best eggs because they have 25% less saturated fat than other eggs)

1 cup mixed berries (blackberries, blueberries, strawberries)

1 ounce fat free feta (we used Trader Joe’s)

Directions:

  1. To make crepes, use a microwave safe bowl with a wider base. Crack one egg in the bowl and stir it so that it’s mixed thoroughly.  Season with spices of choice.  Microwave for 45 seconds and allow to set for a minute.  Remove bowl from microwave and carefully use a spoon or spatula to remove the “crepe” from the bowl and place on a plate.
  2. Repeat step one with the second egg.
  3. Place half the berries down the center of each crepe. Add feta and roll the crepe. Enjoy!

 

Nutrition Facts per serving (entire recipe): 225 calories, 18 g carbohydrate, 20 g protein, 9 g fat, 2 g saturated fat, 4 g fiber, 396 mg sodium

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

Easy Berry Stuffed Egg Crepes
 
Cook time
Total time
 
Author:
Serves: 1
Ingredients
  • Serves 1
  • Ingredients:
  • 2 Eggland’s Best eggs
  • 1 cup mixed berries (blackberries, blueberries, strawberries)
  • 1 ounce fat free feta (we used Trader Joe’s)
Instructions
  1. To make crepes, use a microwave safe bowl with a wider base. Crack one egg in the bowl and stir it so that it’s mixed thoroughly. Season with spices of choice. Microwave for 45 seconds and allow to set for a minute. Remove bowl from microwave and carefully use a spoon or spatula to remove the “crepe” from the bowl and place on a plate.
  2. Repeat step one with the second egg.
  3. Place half the berries down the center of each crepe. Add feta and roll the crepe. Enjoy!
Nutrition Information
Calories: 225 Calories

Fresh Figs and Feta With Toasted Walnuts

Long before we were registered dietitians, personal trainers and even before we were veggie lovers, we were twins with a sweet tooth…

 

So while we may have skirted the salt tooth, this sweet tooth requires a lot of attention to keep it in check and we’re constantly creating healthy, delicious ways to squash it without all the sugar. Remember these yumsters?

Strawberry Raspberry Lime Sherbet

Chocolate Peanut Butter Banana Ice Cream

5 Minute Peanut Butter Chocolate Chip Cookies

and our Strawberry Mint Ice Cream.

So recently when we received an amazingly delicious delivery from California figs, we got figgy with it, and came up with a guilt-free creation that satisfies those with a sweet tooth–and those with a salt tooth!  This number gives  ya a lil’ sweet, a lil’ savory and a lil’ crunch–and we’re in love! All for less than less than 50 calories per serving!! Woohooo!

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  There's something so satisfying about sinking your teeth in to a fresh, juicy fig.  It's meaty texture hits the spot. We decided we better have a figgin party as we couldn't keep these babies to ourselves! And it was a hit!
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Welcome our FIGnature dish! fresh-fig-and-feta-with-toasted-walnuts4_logo   Fresh Figs and Feta With Toasted Walnuts   Serves 5 figs Ingredients: 5 fresh Figs 2 tbsp fat free feta 5 tsp chopped walnuts   Directions: Slice figs and drizzle with crumbled feta and walnuts.  Enjoy!   Makes 5 servings
Nutrition Facts for one serving (1 fig with toppings):  46 Calories, Total fat 0.2 g, 10 g Carbs, 1.5 g Fiber,  8 g Sugar, 1 g protein
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Fresh Figs and Feta With Toasted Walnuts
 
Author:
Serves: 5
Ingredients
  • 5 fresh Figs
  • 2 tbsp fat free feta
  • 5 tsp chopped walnuts
Instructions
  1. Slice figs and drizzle with
  2. crumbled feta and walnuts. Enjoy!
Nutrition Information
Serving size: 1 fig Calories: 46 Fat: 0.2 g Sugar: 8 g Fiber: 2 g Protein: 1 g

 

Fresh Tomato Salsa

Growing up, every night, like clock work, at 6:00 pm, you could find our Mom whipping up one of her nourishing, home-cooked meals. We rarely went out to dinner except occasionally, for a treat.

We distinctly remember after our piano competition when we were 11 years old, we were allowed to pick the restaurant of our choice.  We picked Chi-Chi’s, a Mexican restaurant. We loved the crispy chips that they served before the meals and the amazing salsa for dipping—our mouths still water for it! We always ordered the taco salad and poured the salsa all over it.  (We also were crazy about the fried ice cream that came out with sparklers! Who wouldn’t be? 🙂 ).  And when Chi-Chi’s started selling their salsa at the grocery store, the great news blew our 11-year old-minds–we couldn’t believe we could actually get the stuff without dining out and we begged our Mom to buy it so we could have it at our disposal.

Now, as registered dietitians, we appreciate a good salsa even more as it’s a great way to keep calories down when compared to traditional creamy veggie dip and we always suggest making this swap to our clients who want to lose weight!) and we make our own salsa, but we always try to recreate that flavor we love from Chi-Chi’s!

Fresh Tomato Salsa from The Nutrition Twins

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

We’re obsessed with this salsa and we couldn’t wait to share the recipe with you!  Sweet tomatoes, crispy bell peppers, tart lime juice, and a touch of heat from jalepenos makes for the perfect sweet, savory and spicy combo.  Yep, it’s the perfect salad topper, chip or veggie dip and it’s delish over most proteins, and we confess—it’s so good that you may even catch us eating it with a spoon on  its own!

 

Fresh Tomato Salsa from The Nutrition Twins

 

Plus, it’s packed with vitamins.  The peppers, tomatoes and lime juice all add boost of vitamin C to help keep your immunity up, while also laying the foundation for healthy, beautiful skin (vitamin C plays an important role in collagen formation)—so hello, soft, supple and youthful skin!

And the olive oil acts as a nutrient booster and helps absorb the beta carotene from the tomatoes and peppers. This means that the olive oil enhances beta carotene’s sun protective (beta carotene acts as a natural sunblock!) and anti-inflammatory qualities, helping to keep you even healthier!

Fresh Tomato Salsa from The Nutrition TwinsFresh Tomato Salsa

Makes 4 servings

Ingredients:

1 cup cherry tomatoes, quartered

1 cup red bell pepper, chopped

1 jalepeno, seeds removed, finely chopped

1 Tbsp lime juice

1 Tbsp extra virgin olive oil

¼ tsp salt

1/8 tsp black pepper

Directions

Combine all ingredients in a large bowl.

Stir to combine, and enjoy!

Store in the fridge for 3-4 days.

Nutrition Information per serving (about 1/2 cup servings):

Calories: 47 Fat:  4 g Cholesterol:  0 mg Sodium:  149 mg Potassium:  62 mg Carbohydrates: 4 g Fiber: 1 g Sugar:  1 g Protein:  1 g

Fresh Tomato Salsa
 
Prep time
Total time
 
A fresh and easy tomato salsa full of vitamins and nutrients. It's perfect with your favorite dipper!
Author:
Serves: 4 servings
Ingredients
  • 1 cup cherry tomatoes, quartered
  • 1 cup red bell pepper, chopped
  • 1 jalepeno, seeds removed, finely chopped
  • 1 Tbsp lime juice
  • 1 Tbsp extra virgin olive oil
  • ¼ tsp salt
  • ⅛ tsp black pepper
Instructions
  1. Combine all ingredients in a large bowl.
  2. Stir to combine, and enjoy!
  3. Store in the fridge for 3-4 days.
Nutrition Information
Serving size: ¼ of recipe Calories: 47 Fat: 4 g Carbohydrates: 4 g Sugar: 1 g Sodium: 149 mg Fiber: 1 g Protein: 1 g Cholesterol: 0 mg

Fresh Tomato Salsa from The Nutrition Twins

Apple, Brie and Arugula Flatbread

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Hot dinners have always been our thing.  In fact, we find a heated dinner meal to be so much more satisfying than a cold one—even if it’s a cold meal that we love.  We think it must be something about the way we grew up.  After all, as kids, our cook-it-from-scratch momma prepared us quick lunches that were brown bagged and on-the-go, but at dinner, when we’d meet up with the rest of the fam (here’s lookin’ at you, dad and Alex—our older brother 😉 ) meals we’re slow cooked and hot like jalapenos!  (Pssst… our Turkey Stir-fry Fiesta, Lentil Vegetable Soup and our One-Pot Black Bean Quinoa Chili with Avocados were inspired by our mom’s hot dinners.) But for lunches, we’re cool as clams about the cold lunches we’d eat back then and that we grab now.

Although our go-to lunches that usually require no heat are easy to grab-and-go and eat wherever, sometimes it’s nice to feel like you put a little more effort into your food and made something a little bit special. We all deserve a treat! That’s how making this apple, brie and arugula flatbread makes us feel. The best part about this though is that it actually is really easy and takes hardly any time, with a total of 4 ingredients! You can pack the ingredients separately, throw them together at work, and while it’s best heated in a toaster oven for just a couple minutes, you can toss it in the microwave too (it just won’t be quite as crispy) or you can even eat this cold!   This yummy treat has fruit, greens, protein, dairy and whole grains so you’re packing a pretty great nutritional punch too!
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Psst… a lil secret about arugula— arugula delivers a lot of bang per bite! It’s a cruciferous veggie like our green lov-ah 😉 – kale and like cauliflower, and has antioxidant benefits and flavonoids with benefits such as lowering blood pressure, preventing cholesterol from sticking to arteries, increasing blood flow, lowering inflammation—and one of our favorites… detoxifying power!  Yup, the phytochemicals in arugula have been shown to detoxify carcinogens before they damage your cells.

 

 

Apple, Brie, and Arugula Flatbread

Prep time: 5 minutes

Cook time: 5 minutes

Serves: 1

 

Ingredients:

1/2 Granny Smith apple

1 oz French Brie cheese

1, 14oz whole wheat flatbread (we used one that’s 100% whole grain, high in fiber [6 grams] and protein [7grams] and low in calories [120])*

1 cup arugula

 

Directions:

1.     Slice apple and brie into very thin slices.

2.     Layer apple slices on flatbread, then put brie slices on top.

3.     Pop in the toaster oven at 450 degrees for 5 minutes (or microwave for 30-60 seconds to melt cheese).

4.     Remove from oven, top with arugula, and enjoy!

*If you can’t find a flat bread with the nutrition stats recommended above, look for one that’s 100% whole grain with at least 3+ grams fiber, 4+ grams protein and around 120 calories or less

Nutrition Information  (Nutrition Facts will vary depending on the flatbread you choose. Analyzed using nutrients mentioned in the ingredient list:  250 Calories, 15 g Protein,10 g Total fat, 30 g Carbohydrate,  13 g Fiber, 8 g Sugar, 30 mg Cholesterol, 400 mg Sodium

Apple, Brie and Arugula Flatbread
 
Prep time
Cook time
Total time
 
Author:
Serves: 1
Ingredients
  • ½ Granny Smith apple
  • 1 oz French Brie cheese
  • 1 14oz whole wheat flatbread (we used Flatout brand because it’s high in fiber [6 grams] and protein [7grams] and low in calories [120!)
  • 1 cup arugula
Instructions
  1. Slice apple and brie into very thin slices.
  2. Layer apple slices on flatbread, then put brie slices on top.
  3. Pop in the toaster oven at 450 degrees for 5 minutes (or microwave for 30-60 seconds to melt cheese).
  4. Remove from oven, top with arugula, and enjoy!
Nutrition Information
Serving size: 1 flatbread Calories: 250 Fat: 10 g Carbohydrates: 30 g Sugar: 8 g Sodium: 400 mg Fiber: 13 g Protein: 15 g Cholesterol: 40 mg

 

 

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.

Blueberry_Blender_Muffins_Collage