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Butternut Squash with Browned Butter & Sage

If you’re looking for a scrumptious, nutrient packed, energy revving side dish, then look no further! 

This recipe is delish & is a perfect accompaniment to any meal! And with only 72 calories per serving, you can’t go wrong!  Who needs mashed potatoes when you’ve got these lil’ nips?

Psst… if you’re looking for more delicious vegetable recipes, please search this site.  And here are just a few to start…

Sweet Potato Fries

Balsamic Grilled Eggplant

Roasted Red Pepper, Spinach, and Feta Portobello Burger 

butternut_squash_cubes

Bonus: Packed with vitamin A to help keep your skin healthy and generate new cells and with potassium to help to relax your muscles and prevent muscle cramps.

Butternut Squash with Browned Butter & Sage

Serves 4

Ingredients

2 cups butternut squash, cubed

½ tbsp. olive oil

½ tbsp. butter, unsalted

Pinch of salt

1 tsp black pepper

1 tbsp sage, dried

 

Directions

In a bowl, pour the oil over the squash and toss squash with olive oil.  Massage squash with your hands to make sure olive oil fully coats it. Place in a small pot and cook on a medium heat for about 6 minutes (or until the edges are slightly browned). Make sure to stir often to prevent burning and sticking.  In a smaller pan, melt the butter with the salt and pepper. Once the squash is complete, keep it on the hot burner but turn it off.  Gently stir in the melted butter mixture and then the sage. Enjoy!

 

Nutritional Information, makes 4 servings (1/2 cup each)

72 calories, 3.5g fat, 11g carbohydrate, 3.5g fiber, 1g protein, 22 sodium, 305mg potassium, 4mg cholesterol.

 

ADDED BONUS: each serving provides 145.2% of your Vitamin A and is packed with potassium!

 

 

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

 

Butternut Squash with Browned Butter & Sage
 
Nutritional Information, makes 4 servings (1/2 cup each) 72 calories, 3.5g fat, 11g carbohydrate, 3.5g fiber, 1g protein, 22 sodium, 305mg potassium, 4mg cholesterol.
Author:
Serves: 4
Ingredients
  • 2 cups butternut squash, cubed
  • ½ tbsp. olive oil
  • ½ tbsp. butter, unsalted
  • Pinch of salt
  • 1 tsp black pepper
  • 1 tbsp sage, dried
Instructions
  1. In a bowl, pour the oil over the squash and toss squash with olive oil.  Massage squash with your hands to make sure olive oil fully coats it. Place in a small pot and cook on a medium heat for about 6 minutes (or until the edges are slightly browned). Make sure to stir often to prevent burning and sticking.  In a smaller pan, melt the butter with the salt and pepper. Once the squash is complete, keep it on the hot burner but turn it off.  Gently stir in the melted butter mixture and then the sage. Enjoy!

Think Purple for Heart Health!

Purple is a cue that fruits and vegetables have plant nutrients called polyphenols that can help promote health, including heart health.

Welchs_Think_Purple_for_Heart_Health

 

 

The Nutrition Twins work with the grape juice industry.

 

 

 

Fudgy Brownies

Goodbye excess calories and artery-clogging fats! Hello deliciousness!   Our insanely delish brownie is just 115 calories and it’s made with a special ingredient—and you’re not going to believe it after you taste these!

 

Psst… we know you’ve been requesting more guilt-free desserts, and we’ve been whipping them up– check out this site for hundreds of lightened up dessert recipes! And for those of you who requested no-bake balls, here are a few to try…

Chocolate Drizzled Granola Balls

White Chocolate Drizzled Wild Blueberry Granola Balls

Chocolate Coconut Chia Balls

 

Brownie

 

We’ll give you a hint—this magical ingredient is packed with fiber and protein and it’s ranked amongst the highest of all foods in terms of its potent antioxidants.  (Pssst…Antioxidants help to prevent inflammation and even can help your skin to look better by helping to prevent flare-ups!)

 

Have you guessed it?  It’s… black beans!   Get ready to flip for these brownies!

Brownies_stacked

Fudgy Brownies

 

Ingredients

1 can of black beans, drained and rinsed

2 eggs, whole (We use Eggland’s Best eggs because they have 25% less saturated fat than ordinary eggs!)

1 egg, white

1/3 cup canola oil

1 teaspoon vanilla

½ cup dark chocolate chips

1/3 cup sugar

½ cup cocoa powder

1/3 tsp baking powder

1/8 tsp salt

 

Directions

Preheat your over to 350°F and spray your brownie pan with oil. In a food processor or blender, process black beans and eggs until smooth. Add the oil and vanilla, pulse. In a small bowl, mix together the sugar, cocoa powder, baking powder and salt. Pour bean mixture into a large bowl and stir in the cocoa mixture using a spatula. Do not over mix. Add ½ of the chocolate chips and stir until combined. Pour the brownie mixture into the pan and top with the leftover chocolate chips. Bake for about 30 minutes – or until a toothpick comes out (almost) clean. Allow the brownies to cool and set! Cut the brownies using a plastic knife when cooled & ENJOY!

 

Nutritional Information, 20 servings

115 calories, 6g fats, 16 mg cholesterol, 106mg sodium, 28mg potassium, 15g carb, 3g fiber, 3g protein

 

 

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

 

The Nutrition Twins work with Eggland’s Best to help people to choose the most nutritious foods.

 

 

Healthy Low-calorie Fudgy Brownies
 
Nutritional Information, 20 servings 115 calories, 6g fats, 16 mg cholesterol, 106mg sodium, 28mg potassium, 15g carb, 3g fiber, 3g protein
Author:
Serves: 20
Ingredients
  • 1 can of black beans, drained and rinsed
  • 2 eggs, whole (We use
  • Eggland's Best
  • eggs because they have 25% less saturated fat than ordinary eggs!)
  • 1 egg, white
  • ⅓ cup canola oil
  • 1 teaspoon vanilla
  • ½ cup dark chocolate chips
  • ⅓ cup sugar
  • ½ cup cocoa powder
  • ⅓ tsp baking powder
  • ⅛ tsp salt
Instructions
  1. Preheat your over to 350°F and spray your brownie pan with oil. In a food processor or blender, process black beans and eggs until smooth. Add the oil and vanilla, pulse. In a small bowl, mix together the sugar, cocoa powder, baking powder and salt. Pour bean mixture into a large bowl and stir in the cocoa mixture using a spatula. Do not over mix. Add ½ of the chocolate chips and stir until combined. Pour the brownie mixture into the pan and top with the leftover chocolate chips. Bake for about 30 minutes – or until a toothpick comes out (almost) clean. Allow the brownies to cool and set! Cut the brownies using a plastic knife when cooled & ENJOY!

PB & Blueberry Smoothie

Blueberry_smoothie

As kids one of our favorite meals was peanut butter and jelly–and our mom could hardly get us to eat anything else!  After all what kid (and grown kid, for that matter!) doesn’t love a delicious PB & J sandy?  Breakfast, noon or night, it makes a great, healthy meal.

This smoothie makes a fabulous breakfast and is a twist on classic peanut butter and jelly–so it’s super satisfying!  The blueberries are antioxidant powerhouses and the yogurt provides protein to keep you feeling full and to keep your energy on even keel.  The blueberries also act as an anti-inflammatory (among many other benefits, this helps to keep the skin calm–flare-up free, woohoo!) and their fiber helps to keep you feeling satisfied!  Goodbye mid-morning snacking–yes, although this smoothie is light and refreshing and great for the waist and the thighs thanks to being fairly low in calories, it will keep you satisfied!  Sign us up PB & B Smoothie, please! 🙂

MORE BONUSES: This scrumptious smoothie is hydrating and a great source of potassium which helps to restore fluid balance and prevent muscle cramps while aiding in muscle contraction. You also get a dose of vitamin C, as well as a carb and protein combo to help repair muscles and tissues and aid in recovery after exercise–and give you an energy boost.  AND the calcium will keep your skeleton strong.  The peanut butter rounds out this yummy smoothie with more satisfying protein and heart healthy fat.

Note: As with the other two smoothies we recently shared that you told us you love (thank you! :)) Ginger-nana Pineapple Smoothie and our Skinny Strawberry Sunrise Smoothie , if you would like this smoothie slightly sweeter, add an extra teaspoon of honey or some stevia. 

PB & Blueberry Smoothie

Serves 1

Ingredients

1 cup frozen blueberries

6 ounces nonfat vanilla Greek yogurt

2 teaspoons peanut butter  

Directions

Blend all the ingredients together.  Enjoy!

Per serving (not including honey):  259 calories, 6 g fat, 1 g saturated fat, 215 mg sodium, 38 g carbohydrate, 16 g protein, 5 g fiber, 31 g sugar

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!

 

 

PB & Blueberry Smoothie
 
Per serving (not including honey): 259 calories, 6 g fat, 1 g saturated fat, 215 mg sodium, 38 g carbohydrate, 16 g protein, 5 g fiber, 31 g sugar
Author:
Serves: 1
Ingredients
  • 1 cup frozen blueberries
  • 6 ounces nonfat vanilla Greek yogurt
  • 2 teaspoons peanut butter
Instructions
  1. Blend all the ingredients together.
  2. Enjoy!

FETA HERB YOGURT DIP

yogurt_dip

For all of you who have been requesting a delicious dip for your veggie crudité, your prayers have been answered!  And for those of you have been asking for suggestions for snacks with protein, we’ve got something for you too! Not only did we find a fabulous dip that keeps the calories in check with 70 calories per ¼ cup serving, but it’s scrumptious to boot!  And best of all?  It’s not just good for veggies—it livens up any snack or meal!  Dip any of your favorite snacks in it, or use it on top of your baked potato, your chicken or your fish!  Pssst…prepare your taste buds for wow, enjoy!

 

FETA HERB YOGURT DIP

Serving size: ¼ cup

Servings: 10

 

INGREDIENTS

1 ½ Cup Dannon® Oikos® Plain Greek Nonfat Yogurt

2 Tbsp Olive Oil

1 Cup Reduced Fat Feta Cheese (crumbled, not packed)

2 Cloves Garlic (finely chopped)

4 Tsp Worcestershire Sauce

4 Tsp Lemon Juice

1 Tsp Fresh Thyme (chopped)

Salt & Pepper to taste

 

INSTRUCTIONS

1. Mix all ingredients together in a plastic bowl.

2. Cover and place in the refrigerator for 30 minutes.

3. Remove from refrigerator and mix again.

4. If desired, add hot sauce to taste and mix again.

5. Serve with Baked Chicken Skewers and enjoy!

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

 

NUTRITION FACTS

CALORIES 70, TOTAL CARBOHYDRATES 3g, DIETARY FIBER 0g, SUGARS 2g, TOTAL FAT 4.5g, SAT FAT 1.5g, TRANS FAT 0g, SODIUM 220mg, PROTEIN 6g

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.

FETA HERB YOGURT DIP
 
NUTRITION FACTS CALORIES 70, TOTAL CARBOHYDRATES 3g, DIETARY FIBER 0g, SUGARS 2g, TOTAL FAT 4.5g, SAT FAT 1.5g, TRANS FAT 0g, SODIUM 220mg, PROTEIN 6g
Author:
Serves: 10
Ingredients
  • 1 ½ Cup Dannon® Oikos® Plain Greek Nonfat Yogurt
  • 2 Tbsp Olive Oil
  • 1 Cup Reduced Fat Feta Cheese (crumbled, not packed)
  • 2 Cloves Garlic (finely chopped)
  • 4 Tsp Worcestershire Sauce
  • 4 Tsp Lemon Juice
  • 1 Tsp Fresh Thyme (chopped)
  • Salt & Pepper to taste
Instructions
  1. Mix all ingredients together in a plastic bowl.
  2. Cover and place in the refrigerator for 30 minutes.
  3. Remove from refrigerator and mix again.
  4. If desired, add hot sauce to taste and mix again.
  5. Serve with Baked Chicken Skewers and enjoy!
  6. For more delicious recipe ideas, visit
  7. www.oikosrecipes.com

 

Ginger-nana Pineapple Smoothie

By now you know we love a good smoothie– we’re always whipping one up! 🙂  And we love to put a healthy spin on it!  As registered dietitians, our clients tell us how much they adore smoothies too, especially at breakfast because their fast and refreshing and they want to know how to enjoy them without getting hit with loads of sugar, calories, or causing weight gain. 

A good rule of thumb is that a smoothie that is mainly fruits and veggies (not much protein) should be 150 calories or less like our our Skinny Green Smoothie (61 calories) and our Kale Recharge Smoothie (58 calories) should be teamed up with some protein like yogurt, chicken breast or eggs at the meal (or at the snack) to provide staying power.  If the smoothie is 150 calories or more, it should ideally have both about 15 grams of protein and fiber from fruits and veggies for staying power like our Blueberry-Lemon Morning Detox Smoothie  or our Cocoa Banana Burst Breakfast Smoothie or our Matcha Green Tea Smoothie
all which are quick and easy breakfast options, just like this dreamsicle below!

 

pineapple_banana_smoothie

We created this lil’ number because who doesn’t love a yummy, cool and refreshing smoothie as a light meal or snack?  This one is perfect before or after a workout and it’s a great energy booster!  We love it in the morning for a light breakfast too–ginger acts as an anti-inflammatory to help fend off disease, settle the stomach (an awesome way to start those hectic mornings– goodbye bloat!) and to help keep the skin calm and flare-up free, oh yeah!  Plus, it’s it’s great for the waistline– it’s low in calories but keeps you satisfied with 15 grams of satiating protein and a little shot of fiber.  So when you drink this you won’t be  ravenous immediately after and heading to the vending machine or for more food.  Hello, slim and satisfied! 😉

This scrumptious smoothie is hydrating and a great source of potassium which helps to restore fluid balance (buh-bye bloat! 😉 ) and prevent muscle cramps while aiding in muscle contraction.  You also get a dose of vitamin C, as well as a carb and protein combo to help repair muscles and tissues and aid in recovery–and give you an energy boost.  Pineapple is also an excellent source of bromelain, an enzyme that aids in digestion and can help prevent indigestion and bloating– gotta love that!

We love this particular smoothie, but if you don’t have these ingredients on hand, don’t worry– one pointer to keep in mind is to add something frozen, such as ice cubes, frozen bananas, frozen strawberries, or any frozen fruit– they tend to make the smoothies thicker and more satisfying–think having ice cream versus drinking juice.  Then add in your protein (we added yogurt) to sustain the energy boost and provide longer-lasting satisfaction.

Ginger-nana Pineapple Smoothie

Note: The level of sweetness people prefer varies a good deal. If you make this smoothie and want it slightly sweeter, add a few extra tablespoons of frozen pineapple (some of our clients like to add a teaspoon of honey or some stevia).  We also are fans of ginger so we add extra, the calories are negligible.

Serves 1

Ingredients

  • 1 frozen banana
  • 4 ice cubes
  • 6 ounces nonfat Greek yogurt (we used plain, but vanilla is OK to use too)
  • 1/4 cup frozen pineapple tidbits (Trader Joe’s has great ones)
  • 1/2 teaspoon freshly grated ginger*

*NOTE: We actually just add in about 1/2 inch chunk of ginger without grating it first, which makes this very easy.  However,  if you don’t know if you’re a fan of ginger, start with the recommended grated amount and then from there you can use less or more without grating or measuring in the future).

Directions

Put all ingredients in blender and blend until smooth.

Per serving: 232 calories, 1 g fat, 141 mg sodium, 44g carbohydrate, 15 g protein, 3 g fiber, 30 g sugar

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

 

 

Ginger-nana Pineapple Smoothie
 
Per serving:232 calories, 1 g fat, 141 mg sodium, 44 g carbohydrate, 15 g protein, 3 g fiber, 30 g sugar
Author:
Serves: 1
Ingredients
  • 1 frozen banana
  • 4 ice cubes
  • 6 ounces nonfat vanilla Greek yogurt
  • ¼ cup frozen pineapple tidbits (Trader Joe’s has great ones)
  • ½ teaspoon freshly grated ginger*
  • *NOTE: We actually just add in about ½ inch chunk of ginger without grating it first, which makes this very easy.
  • However,
  • if you don’t know if you’re a fan of ginger, start with the recommended grated amount and then from there you can use less or more without grating or measuring in the future).
Instructions
  1. Put all ingredients in blender and blend until smooth