Posts

Easy Peasy Seasoned Brussels Sprouts

We recently ate at a nearby restaurant in New York City and the fish dish was accompanied by roasted Brussels sprouts that were so delicious that we had to come home and make our own the next day!

 

seasoned brussels sprouts with logo

We were especially motivated to re-create the Brussels sprouts because of their delicious taste, but let’s face it, there are plenty of reasons to dig in! (Pssst… if you want some other veggie recipes, try our Spicy “Fried” Broccoli, our Easy Crunchy Braised Cabbage, Colorful Detox Salad, Caramelized Cauliflower with Olive Oil and Lemon Juice, Easy Peasy Seasoned Brussel Sprouts  and our Roasted detoxifying Veggies.)

 

Brussels sprouts are nutrient power houses and are part of the cruciferous family—which means they help to stop cancer in its’ tracks! Plus, they’re low-calorie and packed with Vitamin C, folate and FIBER! Yep, thanks to their high fiber content, these babies help flush wastes and toxins (eh hem, yes, they help you go to the bathroom) out of your body so you can feel light and free and get a flatter stomach!

 

Another great benefit? Brussel sprouts help to lower cholesterol! So why not go ahead and try out delicious recipe?! It’s only 54 calories for an entire cup!

 

Easy Peasy Seasoned Brussels Sprouts

 

Serves 2, 1 cup servings

 

Ingredients

 

2 cups fresh Brussels sprouts, cleaned and cut in half

1 tsp garlic powder

1 tsp onion powder

1 tsp oregano

1 tsp black pepper

1 tbsp Raspberry Balsamic Vinegar (if you don’t have raspberry vinegar, another fruity vinegar is fine and balsamic vinegar works too)

EVOO (extra virgin olive oil) in a spray bottle

 

 

Directions

In a sealed container (we use a glass storage container—but if you only have plastic Tupperware that works too), add: the Brussels sprouts, garlic powder, onion powder, oregano, and black pepper. Shake! Feel free to play some music, do a little dance and burn some extra calories when shaking your ingredients together! J Your ingredients should be fully mixed! Then, preheat a skillet on medium heat for 30-60 seconds (depending on heating capabilities of your stove top). Quickly spray your EVOO and toss in your Brussels sprouts (flat side down). Allow this side to cook for 1-2 minutes then flip and allow the other side to also slightly brown. Remove from heat and put in a serving dish. Drizzle your delicious Brussels Sprouts with the Raspberry Balsamic Vinegar. Enjoy!

 

 

Nutritional Information, per 1 cup serving (2 servings per recipe)

54 calories, 0.4g fat, 0 mg cholesterol, 24 mg sodium, 393 mg potassium, 12g carbohydrate, 4g fiber, 4g protein

Added Bonus: 126% Vitamin C, 14% folate, 20% Manganese

 

Easy Peasy Seasoned Brussels Sprouts
 
Serves: 2, 1-cup serving
Ingredients
  • 2 cups fresh Brussels sprouts, cleaned and cut in half
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp oregano
  • 1 tsp black pepper
  • 1 tbsp Raspberry Balsamic Vinegar (if you don’t have raspberry vinegar, another fruity vinegar is fine and balsamic vinegar works too)
  • EVOO (extra virgin olive oil) in a spray bottle
Instructions
  1. In a sealed container (we use a glass storage container—but if you only have plastic Tupperware that works too), add: the Brussels sprouts, garlic powder, onion powder, oregano, and black pepper. Shake! Feel free to play some music, do a little dance and burn some extra calories when shaking your ingredients together! ☺ Your ingredients should be fully mixed! Then, preheat a skillet on medium heat for 30-60 seconds (depending on heating capabilities of your stove top). Quickly spray your EVOO and toss in your Brussels sprouts (flat side down). Allow this side to cook for 1-2 minutes then flip and allow the other side to also slightly brown. Remove from heat and put in a serving dish. Drizzle your delicious Brussels Sprouts with the Raspberry Balsamic Vinegar. Enjoy!
Nutrition Information
Serving size: 1 cup Calories: 54 Fat: 0.4g Carbohydrates: 12g Sodium: 24mg Fiber: 4g Protein: 4g Cholesterol: 0mg

 

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!

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

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!

Chocolate_banana_ice-cream2_logo

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.