Posts

watermelonsnow1

Watermelon Snow Cone

For us, there’s nothing better than a cool refreshing treat on a warm summer day. When we were growing up our mouths would water when we’d see the ice cream truck selling snow cones and we’d long for one! Our mom would sometimes let us have a treat from the truck but always steered us towards other cold treats telling us that the snow cone’s sugary syrups on the ice were full of artificial dye and were just sugar. It turns out, mom was right (again!! Ahhh!—and funny enough, Tammy now does the same with her daughters!)—plus the typical snow cone will set you back 200-400 calories, depending on the size. So we’re happy to bring you one that’s just the opposite—all natural and only 30 calories!

 

watermelonsnow2

This healthy twist on a snow cone is naturally flavored with the juice of a sweet watermelon and deliciously complemented with a hint of fresh lemon juice. This thirst-quenching delight is more than 50% water, so it will help to keep you hydrated!

Pssst…. please check out some of our other waistline friendly desserts like our Skinny Homemade Strawberry – Mint “Ice Cream, Strawberry Banana Breakfast Cookies, and Vanilla Pine-ana Strawberry Smoothie

Watermelon Snow Cone

(Serves 2)

 

Ingredients:

1-cup watermelon balls

¼ cup strawberries, diced (stems removed)

2 cups ice

1 tsp. lemon juice

 

Directions:

  1. Blend 2 cups of ice in blender on high until ice chunks are made into partly chunky particles,, then set aside (in freezer if you don’t have your other items ready to blend) in 2 different serving bowls.
  2. Put watermelon, strawberries and lemon juice in blender and blend on high for 30 seconds.
  3. Once completely smooth, put a strainer over one serving bowl and pour half of the mixture into the bowl, allowing all of the juice to go through but keeping all of the solids out.
  4. Repeat for 2nd serving bowl.
  5. Grab a spoon, sunglasses, your favorite book, and enjoy your chilled treat under the warm summer sun!

 

watermelonsnow1

 

Watermelon Snow Cone
 
Prep time
Total time
 
Serves: 2
Ingredients
  • 1-cup watermelon balls
  • ¼ cup strawberries, diced (stems removed)
  • 2 cups ice
  • 1 tsp. lemon juice
Instructions
  1. Blend 2 cups of ice in blender on high until ice chunks are made into partly chunky particles, then set aside (in freezer if you don’t have your other items ready to blend) in 2 different serving bowls.
  2. Put watermelon, strawberries and lemon juice in blender and blend on high for 30 seconds.
  3. Once completely smooth, put a strainer over one serving bowl and pour half of the mixture into the bowl, allowing all of the juice to go through but keeping all of the solids out.
  4. Repeat for 2nd serving bowl.
  5. Grab a spoon, sunglasses, your favorite book, and enjoy your chilled treat under the warm summer sun!
Nutrition Information
Serving size: 2 Calories: 31 Fat: 0g Saturated fat: 0g Unsaturated fat: 0g Trans fat: 0g Carbohydrates: 7.7g Sugar: 6g Sodium: 1mg Fiber: 1g Protein: 1g Cholesterol: 0mg

 

 

Per Serving: Calories 31, Total Fat 0g, Saturated Fat 0g, Cholesterol 0mg, Sodium 1mg, Carbs 7.7g, Fiber 1g, Sugars 6g, Protein 1g

 

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

Quick, Easy & Creamy Strawberry-Avocado Spread!

If you’ve read our books or tried any of our recipes, you know we’re all about flavor, but we like to keep things healthy. So we try to make our own condiments since store bought options are loaded with sugar, artificial ingredients, salt or artery clogging fat. So say hello to your new taste bud delight–we hope you flip as much as we did for our new spread recipe– Quick, Easy & Creamy Strawberry-Avocado Spread. This smooth operator is jam-packed with flavor and is easy to make with two simple ingredients! Plus it’s packed with nutrients including healthy fat, potassium, and protein! Spread this on whole-wheat crackers, fresh fruit, homemade pita chips or use as a vegetable dip or spread on eggs – ANYTHING you wish! Bottoms up! Woops—we mean, lean bottoms up!

 

Screen Shot 2014-07-03 at 4.59.28 PM

 

Quick, Easy & Creamy Strawberry-Avocado Spread

 

Serves 6 , roughly 3 ounces each!

 

Ingredients

12 ounces non-fat, strawberry Greek yogurt (we used 2, 6 ounce containers)

1 Ripened avocado

 

Directions

Simply mix and pour the yogurt into a small bowl. Dice a fresh and ready-to-eat avocado. Mix the yogurt and avocado together – and enjoy the deliciousness!

 

Nutritional Information, per serving

97 calories, 5g fat, 22mg sodium, 140mg potassium, 10g carbohydrates, 2g fiber, 6g sugar, 6g protein.

 

Quick, Easy & Creamy Strawberry-Avocado Spread!
 
Prep time
Total time
 
If you’ve read our books or tried any of our recipes, you know we’re all about flavor, but we like to keep things healthy. So we try to make our own condiments since store bought options are loaded with sugar, artificial ingredients, salt or artery clogging fat. So say hello to your new taste bud delight--we hope you flip as much as we did for our new spread recipe-- Quick, Easy & Creamy Strawberry-Avocado Spread. This smooth operator is jam-packed with flavor and is easy to make with two simple ingredients! Plus it’s packed with nutrients including healthy fat, potassium, and protein! Spread this on whole-wheat crackers, fresh fruit, homemade pita chips or use as a vegetable dip or spread on eggs – ANYTHING you wish! Bottoms up! Woops—we mean, lean bottoms up!
Serves: 6
Ingredients
  • 12 ounces non-fat, strawberry Greek yogurt (we used 2, 6 ounce containers)
  • 1 Ripened avocado
Instructions
  1. Simply mix and pour the yogurt into a small bowl. Dice a fresh and ready-to-eat avocado. Mix the yogurt and avocado together – and enjoy the deliciousness!
Nutrition Information
Serving size: 6 Calories: 97 Fat: 5g Carbohydrates: 10g Sugar: 6g Sodium: 22 mg Fiber: 2g Protein: 6g

Quick&_Creamy_Strawberry_Avocado_SprLOGO

Huevos Rancheros

If you love Mexican food as much as we do, but feel guilty after it, then this recipe is for you! It’s lean and light and makes a satisfying meal any time of day! It’s packed with satisfying protein (thanks to the eggs!) so you won’t be starving an hour later.

 

Psst… looking for more satisfying recipes with eggs?  Give some of these a whirl (or do a search above, we have many, many on our site!)…

Skinny Egg Salad Sandwiches

Mediterranean Eggs with Kalamata Olives

Egg Cups with Creamy Avocado and Sun-dried Tomato 

Bell Pepper and Egg Salad Stuffed Celery 

 

 

huevos_rancheros

Huevos Rancheros
Serves 1

Ingredients

• Oil in spray bottle
• 1/3 cup onion, minced (about 1/3 of a large onion)
• 1 large tomato, minced
• 1 jalapeno pepper, minced (if spicy isn’t your thing, simply add chiles to taste!)
• pepper to taste
• 1 large egg (We use Eggland’s Best because they have 25% less saturated fat than ordinary eggs)
• 1 6” whole wheat tortilla
• 1/4 cup shredded romaine lettuce
• 1 ounce low-fat cheddar or Pepper Jack cheese
• 1 tsp chopped cilantro
• Salt to taste
•  1/4 cup avocado, sliced (approximately 1/5 avocado)

 

Directions

1. Spray cooking spray in a small pan on medium heat. Add onions and heat for one minute. Add tomatoes, chilies and pepper and heat for a few minutes, stirring, so all flavors can mingle. Put to the side and keep warm.

2. Meanwhile, in a toaster oven or regular oven toast tortilla until warm and crispy.

3. In a separate pan, spray with oil and cook egg, adding pepper and cook sunny-side-up style.

4. Put tortilla on a plate and sprinkle with cheese.

5. Add veggie mixture and egg on top of the cheese and salt to taste.

6. Serve with lettuce, cilantro and avocado on the side.

7. Enjoy!

 

Nutrition Facts Per Serving: Serves 1: 342 Calories, 36 g carbohydrate, 14 g fat, 5 g saturated fat, 20 g protein, 8 g fiber, 415 mg sodium

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

The Nutrition Twins’ work with Egglands’ Best to help people to make healthier choices.

 

Huevos Rancheros
 
Nutrition Facts Per Serving: Serves 1: 342 Calories, 36 g carbohydrate, 14 g fat, 5 g saturated fat, 20 g protein, 8 g fiber, 415 mg sodium
Author:
Ingredients
  • • Oil in spray bottle
  • • ⅓ cup onion, minced (about ⅓ of a large onion)
  • • 1 large tomato, minced
  • • 1 jalapeno pepper, minced (if spicy isn’t your thing, simply add chiles to taste!)
  • • pepper to taste
  • • 1 large egg (We use
  • Eggland’s Best
  • because they have 25% less saturated fat than ordinary eggs)
  • • 1 6” whole wheat tortilla
  • • ¼ cup shredded romaine lettuce
  • • 1 ounce low-fat cheddar or Pepper Jack cheese
  • • 1 tsp chopped cilantro
  • • Salt to taste
  • •  ¼ cup avocado, sliced (approximately ⅕ avocado)
Instructions
  1. Spray cooking spray in a small pan on medium heat. Add onions and heat for one minute. Add tomatoes, chilies and pepper and heat for a few minutes, stirring, so all flavors can mingle. Put to the side and keep warm.
  2. Meanwhile, in a toaster oven or regular oven toast tortilla until warm and crispy.
  3. In a separate pan, spray with oil and cook egg, adding pepper and cook sunny-side-up style.
  4. Put tortilla on a plate and sprinkle with cheese.
  5. Add veggie mixture and egg on top of the cheese and salt to taste.
  6. Serve with lettuce, cilantro and avocado on the side.
  7. Enjoy!

Cinnamon Fruit “Milkshake”

 

There’s something about a creamy milkshake that seems to take us (and most of our clients) back to the days of childhood.  There didn’t seem to be so much processed food and the milkshake was just ice cream and milk—and so delicious!  And also it didn’t seem so, well, bad-for-you.  The truth is, drinking the occasional milkshake here and there just provided a bit more fat and calories than you’d want to be getting regularly and no one really worried about it. So in honor of carefree days when a milk-shake was a bit more guilt-free, say hello to this Cinnamon Fruit “Milkshake” with the naturally delish flavors of a milkshake yet very little fat and twice the taste!

 With this simple, quick and easy recipe, you can certainly have the best of both worlds—a creamy and scrumptious naturally delicious milkshake with less than 200 calories—179 in fact! Plus, it will give you a little extra boost and some healthy nutrients without weighing you down!

Psst… As you know, we love to make healthy versions of smoothies and shakes– so here’s a few more to try:

Strawberry “Milkshake”

Healthy Chocolate Shake

Tropical Green Smoothie

Berry_Banana_Smoothie

Cinnamon Fruit “Milkshake”

Makes 3 Servings

Ingredients

1 banana

1/2 pear

½ cup mixed berries, frozen

¾ cup skim milk

1/3 cup carrot juice

2 tbsp honey

1 tbsp cinnamon

1/2 cup ice

½ cup nonfat Greek Yogurt, Raspberry

Directions

Simply add the ingredients into a blender and blender until smooth. Pour the “milkshake” into three glasses and enjoy!

*You probably have noticed that we typically choose to add frozen fruits in our smoothies—this is simply because it creates a milkshake-like consistency – without the fat or added sugars!

Nutrition Facts per Serving (3 servings per recipe):

Each serving has 179 calories, 0g of fat, 40g carbohydrate, 4g fiber, 30g sugar, 7.5g protein, 1 mg of cholesterol, 63 mg of sodium, 360mg potassium

Added bonus: This recipe provides 100% of your daily value of Vitamin A!

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

 

cinnamon fruit milkshake photo

 

Cinnamon Fruit “Milkshake”
 
Nutrition Facts per Serving (3 servings per recipe) : Each serving has 179 calories, 0g of fat, 40g carbohydrate, 4g fiber, 30g sugar, 7.5g protein, 1 mg of cholesterol, 63 mg of sodium, 360mg potassium
Author:
Ingredients
  • 1 banana
  • ½ pear
  • ½ cup mixed berries, frozen
  • ¾ cup skim milk
  • ⅓ cup carrot juice
  • 2 tbsp honey
  • 1 tbsp cinnamon
  • ½ cup ice
  • ½ cup nonfat Greek Yogurt, Raspberry
Instructions
  1. Simply add the ingredients into a blender and blender until smooth. Pour the “milkshake” into three glasses and enjoy!
  2. *You probably have noticed that we typically choose to add frozen fruits in our smoothies—this is simply because it creates a milkshake-like consistency – without the fat or added sugars!

Wake up Smoothie

If early weekday morning wake-up calls have you longing for the weekend, then we’ve got just the thing to  jumpstart your morning!

Strawberry_Banana_Smoothie

This Wake Up Smoothie has protein, fiber and quality carbs—plus it’s packed with nutrients –potassium (to restore the body’s normal fluid balance after waking dehydrated), Vitamin B6 and Vitamin C (both are important to boost your mood), and more–see below for the complete list!

On mornings when we’re really rushed, we make a smoothie in a “to go” cup.  Thanks to the Nutribullet for making that “blend-and-go” so easy.  Then we simply grab a hard cooked egg (we like Eggland’s Best eggs  because they have 25% less saturated fat than ordinary eggs) for extra protein and to round out the healthy, satisfying breakfast –and we’re out the door! Drink up & GOOD MORNING!

 

Wake Up Smoothie

2 servings

 

Ingredients

1 cup coconut water (we used Vita Coco)

1 medium mandarin orange, peeled

1 cup strawberries, halves

1 medium banana

½ cup pineapple, diced

1 cup plain soy milk or almond milk, unsweetened

1 scoop (26 grams) 100% whey protein powder (we use Tera’s Whey- Organic Bourbon Vanilla)

½ cup ice cubes

 

Directions

Simply add the coconut water, orange, strawberries, banana, pineapple and milk into a blender. Blend until combined. Blend ice cubes to thicken the beverage. Lastly, gently blend or stir in the protein powder. Pour into two glasses & enjoy!

 

 

Nutritional Information, per serving

233 calories, 3g fat, 30mg cholesterol, 104mg sodium, 862mg potassium, 39g carbohydrate, 6g fiber, 28g sugar (all natural from fruit!), 15g protein

Added Bonus: 25% Vitamin B12, 66% Vitamin B6, 226% Vitamin C, 37% Calcium, 90% Maganese, 45% Pantothenic Acid, 70% Riboflavin, 50% Thiamin!

 

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

 

The Nutrition Twins’ work with Eggland’s Best to help people to eat nutritiously.

 

WUS2

 

WUS 1

Weekend Detox Elixir

As registered dietitians and personal trainers, our clients always assume we must love eating only healthy foods, are never tempted by sweets and that we’ve certainly never gone overboard with any food or drink.  Ha! If only! 🙂

In fact, just like most people, we’ve experienced one of those weekends where we just felt we had a little too much.  Too much food, too much beverage, too much indulgence or too much whatever, with not enough of the healthy stuff–oy!   So, while you request our drinks to help ya get back on track and help to flush bloat, etc!– and you know it makes our day when you ask us for what you want (Thank you!! 🙂 🙂 )–we, as registered dietitians must deliver–and we, as human beings, must drink them to reap their benefits, too!  That’s why we invented our Lemon and Mint Detox DrinkLemon Ginger Detox, Orange-lime Sparkling Flusher and for double duty 😉 — all these tips in Our 5 Steps to Cleanse The Body Detox and Recharge.

And here’s a weekend Detox Elixir that will immediately jumpstart your mind and body and get you back on the healthy track.

Weekend_Detox_Elixir

This Elixir is so easy to toss together that even on the busiest of Sunday nights (or weekday nights) you can pull this baby off by whipping it together and guzzling it–or better yet, by slowly sipping it, as we hope you can do.  After all,  The Weekend Detox Elixir is refreshing and it’s incredible to drink it while picturing its’ pureness slowly flooding your body with nutrients.  From the tea and lemon alone, this drink is packed with antioxidants, anti-inflammatory nutrients, potassium, and Vitamin C, as well as with fluid to help to restore your body’s normal fluid balance, flush out the bloat and neutralize some of the toxins and leftovers from overindulgence, preventing them from doing some of their damage. For our favorite key tips and why they work to flush toxins and inflammatory compounds from your body (and for more drinks) check out Our 5 Steps to Cleanse The Body Detox and Recharge.

Weekend  Detox Elixir

Serves 1

Ingredients

1 cup flavored seltzer of your choice (can use unflavored seltzer or water if prefer)

1/2 cup green tea (*warm tea is fine),

Juice from 1 lemon (allow sliced lemon to soak in glass if possible)

 

Optional Ingredients (all contain natural medicinal healing components)

Several slices of ginger root (optional)

Several berries, dropped in glass

1-2 teaspoons fresh squeezed orange or grapefruit juice

Several Slices Cucumber

* If using warm or hot tea use 1/2 cup seltzer rather than 1 cup and add 3/4 cup ice cubes)

 

Directions:

1.   Prepare tea.  Allow to cool at least 5 minutes.  Ideally, allow it to chill in refrigerator or to room temperature.

2.   If tea is still warm, pour Seltzer in glass and add the ice.  Stir in the tea.

3. Squeeze juice of lemon in glass and stir.

4. Drop lemon slices in mixture.

5. Stir in optional ingredients and allow to sit for several minutes to release some flavor and nutrients into the water.

6. Enjoy!

Hello Healthy mind and body that’s getting back on track! 🙂

 

This drink has approximately 5-10 calories and is packed with loads of nutrients!

For a 10-day Weight Loss Jumpstart and Detox Plan and more delicious healthy recipes like this, please check out The Nutrition Twins’ Veggie Cure!

 

 

Weekend Detox Elixir
 
This Elixir is so easy to toss together that even on the busiest of Sunday nights (or weekday nights) you can pull this baby off by whipping it together and guzzling it--or better yet, by slowly sipping it, as we hope you can do. After all, The Weekend Detox Elixir is refreshing and it's incredible to drink it while picturing its' pureness slowly flooding your body with nutrients. From the tea and lemon alone, this drink is packed with antioxidants, anti-inflammatory nutrients, potassium, and Vitamin C, as well as with fluid to help to restore your body's normal fluid balance, flush out the bloat and neutralize some of the toxins and leftovers from overindulgence, preventing them from doing some of their damage.
Author:
Serves: 1
Ingredients
  • 1 cup flavored seltzer of your choice (can use unflavored seltzer or water if prefer)
  • ½ cup green tea (*warm tea is fine),
  • Juice from 1 lemon (allow sliced lemon to soak in glass if possible)
  • Optional Ingredients (all contain natural medicinal healing components)
  • Several slices of ginger root (optional)
  • Several berries, dropped in glass
  • 1-2 teaspoons fresh squeezed orange or grapefruit juice
  • Several Slices Cucumber
  • * If using warm or hot tea use ½ cup seltzer rather than 1 cup and add ¾ cup ice cubes)
Instructions
  1. Prepare tea. Allow to cool at least 5 minutes. Ideally, allow it to chill in refrigerator or to room temperature.
  2. If tea is still warm, pour Seltzer in glass and add the ice. Stir in the tea.
  3. Squeeze juice of lemon in glass and stir.
  4. Drop lemon slices in mixture.
  5. Stir in optional ingredients and allow to sit for several minutes to release some flavor and nutrients into the water.
  6. Enjoy!
  7. Hello Healthy mind and body that's getting back on track! 🙂
Nutrition Information
Calories: 5 -10