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Orange-Bananapple Veggie Smoothie

Looking for an easy way to amp up your veggie intake?  (And who isn’t? 😉 ) Then look no further! This delicious smoothie makes it simple to even get your veggies in at breakfast!  Plus, it will keep you satisfied since it packs in 12 grams of protein and 3 grams of fiber in just 183 calories!  Psst… looking for other delicious ways to simply get your veggies?  Try our Kale Recharge Smoothie, or our Skinny Green Smoothie our our Avocado and Green Apple Smoothie, just to name a few!

Banana_Smoothie

Orange-Bananapple Veggie Smoothie

Serves 4

Ingredients

  • 12 ounce frozen mix of Broccoli, Cauliflower and Carrots, cooked according to package directions, cooled (we leave the bag in the fridge overnight so it defrosts so we don’t even have to cook it!)
  • 2 cups non-fat vanilla Greek yogurt (or flavor of choice)
  • 1/2 cup orange juice
  • 2 medium ripe bananas
  • 1 small apple
  • 1-1/2 cups ice cubes

Directions

Place all ingredients in blender or mixer and process until smooth. Enjoy!

Nutrition Information per serving: 183 calories, 0 grams fat, 35 grams carbohydrate, 12 g protein, 3 g fiber, 0 g cholesterol, 56 mg sodium

For more recipes like this and a 10-Day Weight Loss Jumpstart and Detox Plan and a Get Healthy Program please check out The Nutrition Twins’ Veggie Cure!

 

Orange-Bananapple Veggie Smoothie
 
Nutrition Information per serving : 183 calories, 0 grams fat, 35 grams carbohydrate, 12 g protein, 3 g fiber, 0 g cholesterol, 56 mg sodium
Author:
Ingredients
  • 12 ounce frozen mix of Broccoli, Cauliflower and Carrots, cooked according to package directions, cooled (we leave the bag in the fridge overnight so it defrosts so we don't even have to cook it!)
  • 2 cups non-fat vanilla Greek yogurt (or flavor of choice)
  • ½ cup orange juice
  • 2 medium ripe bananas
  • 1 small apple
  • 1-1/2 cups ice cubes
Instructions
  1. Place all ingredients in blender or mixer and process until smooth. Enjoy!

Chia Seed Buttermilk Power Pancakes

Calling all pancake lovers! Would you like to indulge in the delicious taste of buttermilk pancakes, while getting a hefty dose of fiber some protein and the added health benefits of chia seeds – and ALL FOR UNDER 150 CALORIES PER PANCAKE?! Well now you can! Top ‘em off with your favorite fruit for an extra nutritional bonus (we love these with fresh berries!)!  Enjoy!

 

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

Mini Frittata Muffins

Spaghetti Squash with Red Lentil Pumpkin Sauce

Black Bean Quinoa Chili with Avocado

Lentil Vegetable Soup

Soy Ginger Salmon

Pancakes_with_Berries

Added bonus:  These jacks will not only keep you feeling satisfied thanks to their protein and fiber content, but chia seeds’ fiber swells and takes up extra space in your stomach to make you feel full and content—as if healthy pancakes didn’t already make you content! 😉

Chia Seed Buttermilk Power Pancakes

Serves 5

Ingredients:

  • 1/6 cup Chia Seeds
  • 2/3 cup Whole Wheat Pastry Flour
  • 1-1/2 tbsp Sugar
  • 1/2 tsp baking powder
  • 1/4 tsp baking soda
  • a dash of salt
  • 2/3 cup lowfat buttermilk
  • 1-1/2 tbsp liquid egg whites
  • 1 tbsp vegetable oil
  • 1/2 tsp vanilla extract
  • Olive Oil cooking spray

Directions:

  1. Toast chia seeds until slightly brown on medium heat for about 5 minutes, stirring occasionally, and then set aside.
  2. While the seeds are cooling, whisk the flour, baking powder and baking soda in a medium bowl.  Then, whisk in the sugar and salt.
  3. In a different medium bowl, whisk the milk and eggs together and then stir in the oil and vanilla. Once combined, gradually, whisk the milk mixture into the dry ingredients until combined. Do not over mix as the batter will become stiff.  Gently, fold the chia seeds into the mixture. Heat a medium, nonstick pan on medium to high heat. Spray the pan with cooking spray.
  4. Pour 1/5 cup of the batter onto the pan and flip the pancakes after little bubbles begin to form and the edges start to turn golden. Repeat and enjoy!

Nutritional Information, per 1 pancake 145 calories, 5 g fat, 1 mg cholesterol, 152mg sodium, 19 g carbohydrate, 6 g fiber, 5 g protein

For MORE RECIPES like this and a 10-Day Weight Loss Jumpstart and Detox Plan and a Get Healthy Program please check out The Nutrition Twins’ Veggie Cure!

Chia Seed Buttermilk Power Pancakes
 
Author:
Serves: 5
Ingredients
  • ⅙ cup Chia Seeds
  • ⅔ cup Whole Wheat Pastry Flour
  • 1-1/2 tbsp Sugar
  • ½ tsp baking powder
  • ¼ tsp baking soda
  • a dash of salt
  • ⅔ cup lowfat buttermilk
  • 1-1/2 tbsp liquid egg whites
  • 1 tbsp vegetable oil
  • ½ tsp vanilla extract
  • Olive Oil cooking spray
Instructions
  1. Toast chia seeds until slightly brown on medium heat for about 5 minutes, stirring occasionally, and then set aside.
  2. While the seeds are cooling, whisk the flour, baking powder and baking soda in a medium bowl. Then, whisk in the sugar and salt.
  3. In a different medium bowl, whisk the milk and eggs together and then stir in the oil and vanilla. Once combined, gradually, whisk the milk mixture into the dry ingredients until combined. Do not over mix as the batter will become stiff. Gently, fold the chia seeds into the mixture. Heat a medium, nonstick pan on medium to high heat. Spray the pan with cooking spray.
  4. Pour ⅕ cup of the batter onto the pan and flip the pancakes after little bubbles begin to form and the edges start to turn golden. Repeat and enjoy!
Notes
Calling all pancake lovers! Would you like to indulge in the delicious taste of buttermilk pancakes, while getting a hefty dose of fiber some protein and the added health benefits of chia seeds – and ALL FOR UNDER 150 CALORIES PER PANCAKE?! Well now you can! Top ‘em off with your favorite fruit for an extra nutritional bonus (we love these with fresh berries!)! Enjoy!
Nutrition Information
Serving size: 1 pancake Calories: 145 Calories Fat: 5 g Carbohydrates: 19 g Sodium: 152 sodium Fiber: 6 g Protein: 5 g Cholesterol: 1 mg

 

Chocolate Peanut Butter Banana Ice Cream

Want to squash your sweet tooth with ice cream and not feel guilty about it? This quick and easy yummy dessert is perfect for those moments when you feel a sugar craving coming on.  It works like magic for our clients–and for us!  With only 4 ingredients, its simple preparation makes this the ideal dessert if you live a fast paced life.  We can’t wait for you to give this a whirl and let us know what ya think!

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If this recipe is up your alley, here are a few other recipes you should give a whirl!

This is one of our faves because it’s so easy, fast, delish and takes literally 5 minutes to make! 5 Minute Peanut Butter Chocolate Chip Cookies

Skinny Oreo Balls

Cinnamon Oatmeal Raisin Cookies

Skinny Speedy Walnut Oatmeal Cookies 

Wild Blueberry Cookies

 

Chocolate_banana_ice-cream_yum_Logo

 

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

Chocolate Peanut Butter Banana Ice Cream

(Serves 2)

 

Ingredients:

1 very ripe medium-large banana (we use a very over-ripe banana–we’re talking tons of brown spots–since it makes the dessert even sweeter!)

¼ cup (2 fl. oz) unsweetened almond milk

1 tbsp natural peanut butter

1tbsp dark chocolate chips or brownie bits (as pictured above)

 

Directions:

1.) Slice a banana into even pieces.

2.) Place the banana pieces in a freezer proof bowl/ container and freeze overnight (NOTE: We recommend keeping a cut up banana in the freezer so you can make this anytime without having to wait. Otherwise, if you happen to forget, place the cut up banana in the freezer for about 2 hours.)

3.) Remove frozen banana pieces from freezer, and add them to blender.

4.) Add almond milk to blender, cover and blend on low until smooth.

5.) Pour the mixture into freezer proof container from earlier and place in freezer for about 10 minutes, or until desired consistency.

7.) Melt peanut butter in the microwave for about 10 seconds.

8.) Remove bowl from freezer, if the mixture is to your liking, move to the next step. If you prefer it to be thicker, put it back in the freezer. (15 minutes typically does the job; we usually can’t wait any longer than that to eat it anyway!)

9.) Drizzle the melted natural peanut butter over the banana ice cream and pour the dark chocolate chips on top

10.) Indulge! Sweet tooth satisfied.

 

Per serving (analyzed with chocolate chips): Calories 139, Total Fat 6.8g, Saturated Fat 2.2g, Cholesterol 0mg, Sodium 56mg, Carbs 28g, Fiber 2.5g, Sugars 10.7g, Protein 2.6g

 

Chocolate_banana_ice-cream1_logoChocolate_banana_ice-cream5_logo

 

Skinny_Chocolate_PB_Banana_Ice_cream_collage2

 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!

SONY DSC

Image reprinted with permission from www.margaretsdish.blogspot.com and www.healthyaperture.com

 

 

 

Chocolate Peanut Butter Banana Ice Cream
 
(Serves 2) Per serving (analyzed with chocolate chips): Calories 139, Total Fat 6.8g, Saturated Fat 2.2g, Cholesterol 0mg, Sodium 56mg, Carbs 28g, Fiber 2.5g, Sugars 10.7g, Protein 2.6g
Author:
Ingredients
  • 1 very ripe medium-large banana (we use a slightly over-ripe banana, since it makes the dessert even sweeter!)
  • ¼ cup (2 fl. oz) unsweetened almond milk
  • 1 tbsp natural peanut butter
  • 1tbsp dark chocolate chips or brownie bits (as pictured above)
Instructions
  1. ) Slice a banana into even pieces.
  2. ) Place the banana pieces in a freezer proof bowl/ container and freeze overnight (NOTE: We recommend keeping a cut up banana in the freezer so you can make this anytime without having to wait. Otherwise, if you happen to forget, place the cut up banana in the freezer for about 2 hours.)
  3. ) Remove frozen banana pieces from freezer, and add them to blender.
  4. ) Add almond milk to blender, cover and blend on low until smooth.
  5. ) Pour the mixture into freezer proof container from earlier and place in freezer for about 10 minutes, or until desired consistency.
  6. ) Melt peanut butter in the microwave for about 10 seconds.
  7. ) Remove bowl from freezer, if the mixture is to your liking, move to the next step. If you prefer it to be thicker, put it back in the freezer. (15 minutes typically does the job; we usually can’t wait any longer than that to eat it anyway!)
  8. ) Drizzle the melted natural peanut butter over the banana ice cream and pour the dark chocolate chips on top
  9. ) Indulge! Sweet tooth satisfied.

 

Raspberry Grape Mini Muffins

If you like muffins but you’re concerned about all of the fat and calories found in traditional muffins, you’re not alone! We are too, and that’s why we rarely recommend them. Muffins are typically calorie-bombs that are the nutritional equivalent of cake. So when we found this recipe, that includes wholesome ingredients like bran flour, 100% grape juice, cinnamon, bananas and raspberries, and that are only 76 calories each (woot, woot!) we were excited to share it!

Raspberry_Grape_Mini_Muffins

Raspberry Grape Mini Muffins

• Serves: 24

• Prep Time: 15 min

• Cook Time: 20 min

• Total Time: 35 min

Ingredients:

• ¾ cup whole wheat pastry flour

• ¾ cup bran cereal

• ½ cup brown sugar

• 1 tsp baking powder

• ½ tsp baking soda

• 1 tsp cinnamon

• ½ cup Welch’s 100% Grape Juice

• 1 ripe banana, mashed

• 1 egg

• 2 tbsp canola oil

• ½ tsp vanilla

• 1 cup raspberries

• Cooking spray

 

Preparation:

1. Preheat the oven to 350°F. Grease a mini muffin tin with non-stick cooking spray.

2. In a large mixing bowl, mix together the dry ingredients including flour, cereal, baking powder, baking soda and cinnamon.

3. In another bowl, beat together Welch’s 100% Grape Juice, banana, egg, oil and vanilla. Mix the wet ingredients into the dry ingredients until just combined. Fold in the raspberries.

4. Divide batter between muffin cups and bake for 18-20 minutes, until cooked through and a toothpick comes out clean when tested.

5. Cook on a wire rack before serving.

 

Nutrition per Serving:

Serving Size: 1 muffin

• 76 calories

• 2g fat

• 0g saturated fat

• 9mg cholesterol

• 85mg sodium

• 14g carbohydrates

• 2g fiber

• 8g sugar

• 3g protein

Here’s our favorite ingredient stand-outs and why you can feel good about indulging in them:

Bran cereal—unlike refined, processed grains, bran cereal is packed with fiber which helps to keep you feeling satisfied. Plus, it’s got a low glycemic index, so it won’t cause you to come crashing down after eating it (woohoo!). It also helps to lower your body’s bad cholesterol. And it’s never too soon for kids to start increasing their fiber and keeping their cholesterol in check!

Cinnamon—packed with disease fighting antioxidants, cinnamon is also great for regulating blood sugar and helps to fight diabetes. We sprinkle it on our oatmeal, in our kid’s milk, on our sweet potato and our popcorn—and in these muffins, yum!

100% Welch’s Grape Juice—thanks to the dark purple Concord grape, 100% grape juice helps support a healthy heart. Plus, many of the polyphenols in Concord grapes are the same as those found in red wine. Concord grapes deliver certain polyphenols (or plant nutrients) not found in many other colors of fruit.

 Banana—rich in vitamin B6 and wholesome carbohydrates, bananas help to boost energy. They’re also packed with potassium and fiber to help to keep your heart healthy and they contain prebiotics to keep your digestive tract in good working order.

Raspberries—packed with potassium, they’re great for maintaining a healthy blood pressure level. And get this—thanks to their high antioxidant potential, they can increase metabolism while also decreasing fat absorption in the body (thank you phytonutrient rheosmin, aka, raspberry ketones!). You better believe that we’re psyched that research shows they may actually help in the fight against obesity!

 

 

The Nutrition Twins work with the grape juice industry.

 

Rosemary Yogurt Corn Bread

You’ve been asking us for a bread recipe that’s delicious but that doesn’t come laden with tons of fat and calories—and guess what?  We’ve found something even better—a corn bread that’s sure to blow your socks off!  It’s the perfect combination of sweet and savory and each portion-controlled mini-muffin has 80 calories each!

 

(Psst… looking for more sweet, healthy treats?  Try any of the treats on this site– and here are a few to start…

Skinny Strawberry Mint Ice Cream

Chocolate Drizzled Granola Balls

Microwave Chocolate Chip Peanut Butter Cookies

Skinny Oreo Balls

Skinny Banana Ice Cream Sandwiches

Rosemary_Yogurt_Corn_bread

 

 

ROSEMARY YOGURT CORN BREAD

 

Serving size: 1 mini muffin

Servings: 24 mini muffins

 

INGREDIENTS

1 Cup All Purpose Flour

1 ¾ Cup Cornmeal

2 Tsp Baking Soda

8 oz Applesauce (unsweetened)

1 Cup Dannon® Oikos® Vanilla Greek Nonfat Yogurt

1 Large Egg

1 Tsp Salt

½ Cup Water

2 Tsp Ginger (ginger root powder)

2 Tsp Rosemary (fresh, chopped)

 

OPTIONAL

Fruit preserves or honey for dipping

 

TOOLS

2 mini muffin trays (12 count each)

 

DIRECTIONS

1. Preheat the oven to 375 degrees.

2. In a medium bowl, combine applesauce and egg.

3. In a separate bowl, combine flour, cornmeal, salt and ginger together.

4. Slowly fold wet mixture into the dry mixture.

5. Once both mixtures are incorporated, fold in Dannon Oikos nonfat yogurt and rosemary.

6. Pour batter into mini muffin trays and bake for 12-15 minutes.

7. Check with a toothpick – when it comes out clean, the bread is finished.

8. Serve warm and enjoy!

 

NUTRITION FACTS

CALORIES 80, TOTAL CARBOHYDRATES 15g, DIETARY FIBER 1g, SUGARS 2g, TOTAL FAT 0g, SAT FAT 0g, TRANS FAT 0g, CHOLESTEROL 10mg, SODIUM 210mg, PROTEIN 2g

 

 

For more delicious recipe ideas, please visit www.oikosrecipes.com

 

 

OIKOS® IS A REGISTERED TRADEMARK OF STONYFIELD FARM, INC. AND USED UNDER LICENSE BY THE DANNON COMPANY, INC.

The Nutrition Twins are working with Dannon(R) Oikos(R) to encourage people to eat balanced diets and lead healthy lifestyles.

 

 

Rosemary Yogurt Corn Bread
 
NUTRITION FACTS CALORIES 80, TOTAL CARBOHYDRATES 15g, DIETARY FIBER 1g, SUGARS 2g, TOTAL FAT 0g, SAT FAT 0g, TRANS FAT 0g, CHOLESTEROL 10mg, SODIUM 210mg, PROTEIN 2g
Author:
Serves: 24
Ingredients
  • 1 Cup All Purpose Flour
  • 1 ¾ Cup Cornmeal
  • 2 Tsp Baking Soda
  • 8 oz Applesauce (unsweetened)
  • 1 Cup Dannon® Oikos® Vanilla Greek Nonfat Yogurt
  • 1 Large Egg
  • 1 Tsp Salt
  • ½ Cup Water
  • 2 Tsp Ginger (ginger root powder)
  • 2 Tsp Rosemary (fresh, chopped)
  • OPTIONAL
  • Fruit preserves or honey for dipping
  • TOOLS
  • 2 mini muffin trays (12 count each)
Instructions
  1. Preheat the oven to 375 degrees.
  2. In a medium bowl, combine applesauce and egg.
  3. In a separate bowl, combine flour, cornmeal, salt and ginger together.
  4. Slowly fold wet mixture into the dry mixture.
  5. Once both mixtures are incorporated, fold in Dannon Oikos nonfat yogurt and rosemary.
  6. Pour batter into mini muffin trays and bake for 12-15 minutes.
  7. Check with a toothpick – when it comes out clean, the bread is finished.
  8. Serve warm and enjoy!

Easy, Breezy Sunbutter and Jelly Mini Cracker Snack Bites

If you’re looking for a lickity split snack that’s a little different than traditional peanut butter and crackers, then try this!

Final PicMonkey Photo

 

Sunflower nut butter is made from the sunflower seed instead of tree nuts, so it’s typically safe for people with nut allergies!  In fact, Tammy’s daughters eat it almost daily (Once Again makes a delicious, organic sunflower nut butter) instead of peanut butter sandwiches since their classrooms are nut-free. It’s a good source of vitamin E and satisfying heart-healthy fat and protein.

 

Easy, Breezy Sunbutter and Jelly Mini Cracker Snack Bites

 

Makes 1 serving

 

Ingredients:

1 serving of Annie’s Saltine Crackers (7 crackers total)

½ tbsp Sunbutter, crunchy

½ tbsp Berry Jelly Preserves

 

Directions:

Simply lay 6 crackers on a plate. (The 7th is for you to snack on while you make the others!) Evenly spread the sunbutter on three of the crackers and the preserves on the other three. Put one of each side together and ta dah!! You have a perfect snack!

 

Nutrition Information: Per Serving (Entire Recipe)

140 calories, 5.5g fat, 0 mg cholesterol, 190 mg sodium, 17.8g carbohydrate, 3.8g protein

 

For a 10-Day Weight Loss Jumpstart and Detox Plan, delicious recipes and a Get Healthy Program please check out The Nutrition Twins’ Veggie Cure!