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Mexican Eggs-in-a-Mug

By now, you likely know that we’re veggie-loving, twin sisters who also are registered dietitians and personal trainers (with a big ‘ole sweet tooth!)—and that we’re quite the #MeatlessMonday supporters.

Given that we eat– and tout the benefits of a plant-based diet, we love how practical and savvy Meatless Monday is. After all, going meat-free one day a week is a realistic way for people to include nutrient rich-foods on their plates that they may typically leave behind when focusing on eating meat— and we’re excited that Meatless Mondays are getting a little extra attention this month since it’s also Vegetarian Awareness Month!  And the timing couldn’t be better—eating a plant-based diet helps to fight cancer– it’s also Breast Cancer Awareness month, it’s a win-win!

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Plus, there’s another really cool thing that happens when people take the focus off meat—and it’s one of our favorite things to share with our clients who are ready to make a shift to a more vegetarian style diet: they end up eating a lot more nutrient packed foods, like veggies, eggs and pulses!  So it really should come as no surprise that we get pretty excited about the recipes we’re going to whip up and share this month! And if you’re looking for additional meat-free meals, check out these faves!

Chickpea Burgers

Mediterranean Eggs with Kalamata Olives

Sunny Side Eggs on a Portobello “Bagel”

Black Bean Patties

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

Chickpea Salad Wraps

Cheesy Egg & Apple Bake

Lentil Vegetable Soup

Basil Pesto Vegetable Omelet

Barbecue Spiced Rub Tofu

 

Yup, whether it’s Vegetarian Awareness Month or not, in our world’s it’s always Vegetarian Awareness Month 🙂 and this month, as we whipped up this recipe, we felt especially proud to be spokespeople for Eggland’s Best (EB)– for so many reasons!  We love that EB feeds their hens a proprietary all-vegetarian hen feed that gives them extra nutrients. (Check out EB’s extra nutrients below).  So EB hens eat a plant-based, cancer-prevention diet style and in the meantime, by choosing them, we reap many of the benefits—the same way we do by eating plant foods!  And to make us even more proud, this year, Eggland’s Best eggs continues its support of Breast Cancer Awareness Month and its commitment to helping Susan G. Komen fund critical research, education and raising awareness through its pink “stamped” eggs throughout the month. eb_pink_stamp

These are the extra nutrients found in Eggland’s Best eggs:

  • 5X more 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
  • 3X more vitamin B12
  • 38% more lutein

 

We made these Mexican Eggs-in-a-Mug in honor of Vegetarian Awareness Month and Breast Cancer Awareness month.  They’re perfect for those hectic weekday mornings when you want to pack in a lot of nutrients and want something delicious that can be made in a flash.

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We love the balance of flavors in this Mexican –style eggs! And the eggs, black beans and Greek yogurt all provide a protein boost and it’s also got nutrient-packed veggies! This breakfast is super easy and it takes less than 5 minutes to prepare! Not bad for those Monday mornings, right?! 😉

 

Have fun and add any of your favorite ingredients! Spinach, low-fat feta, tomatoes…give it a go!  Want to mix it up a bit? Add ¼ cup of brown rice for some added fiber and 50 extra calories. Want a little spice? Try adding jalapenos and cayenne pepper to really get your taste buds going in the morning!

Serves 1

Ingredients:

  • ½ cup spinach
  • ½ cup zucchini, grated
  • ¼ cup reduced sodium black beans
  • 2 large Eggland’s Best eggs, beaten
  • 2 tablespoons plain non-fat Greek yogurt
  • 2 tablespoons salsa
  • salt and pepper to taste

 

Directions:

  1. Combine spinach, zucchini, and black beans in a mug.
  2. Pour the two beaten eggs over the mixture in the mug and stir all ingredients together.
  3. Microwave the mug (cover with a napkin to save some mess!) for 1 minute 30 seconds on high.
  4. Remove the mug and stir the ingredients. Some of the egg in the bottom of the mug may not have cooked completely, so stirring evenly distributes the uncooked egg. Microwave the mug for another 45 seconds to cook the rest of the egg mixture.
  5. Remove the mug and top with a dollop (~2 tablespoons) of plain non-fat Greek yogurt and salsa. Enjoy!

 

A few pointers:

 

  •   Use a microwave-safe mug.

Nutrition Facts Per Serving:

219 calories, 8 g fat, 2 g saturated fat, 458 g sodium, 17 g carbohydrates, 4 g fiber, 19 g protein

 

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

Mexican Eggs-in-a-Mug
 
Author:
Serves: 1
Ingredients
  • ½ cup spinach
  • ½ cup zucchini, grated
  • ¼ cup reduced sodium black beans
  • 2 large Eggland’s Best eggs, beaten
  • 2 tablespoons plain non-fat Greek yogurt
  • 2 tablespoons salsa
  • salt and pepper to taste
Instructions
  1. Directions:
  2. Combine spinach, zucchini, and black beans in a mug.
  3. Pour the two beaten eggs over the mixture in the mug and stir all ingredients together.
  4. Microwave the mug (cover with a napkin to save some mess!) for 1 minute 30 seconds on high.
  5. Remove the mug and stir the ingredients. Some of the egg in the bottom of the mug may not have cooked completely, so stirring evenly distributes the uncooked egg. Microwave the mug for another 45 seconds to cook the rest of the egg mixture.
  6. Remove the mug and top with a dollop (~2 tablespoons) of plain non-fat Greek yogurt and salsa. Enjoy!
Nutrition Information
Serving size: 1 Serving Calories: 219 Fat: 8 g Saturated fat: 2 g Sodium: 458 mg Fiber: 4 g Protein: 19 g

 

Black Bean Patties

  Black Bean Patties

 Black_bean_cakes_LOGO

 

…aka Black Bean Love Cakes. 🙂 That’s right, we’re in love with these lil’ cakes and can’t wait for you to fall head over taste bud after them too. We’re not quite sure why it is that eating food in the shape of a patty or a muffin just makes it that much more fun. But it does—and when we were growing up when our mom would make her Black Bean patties, we loved eating the little cakes—and we loved our contribution to helping her make them—shaping them into the patties, even as small kids we remember loving this assignment she’s give us. And now we’ve cooked up a tasty and super-satisfying Black Bean Patty version, inspired by our mom’s!

Psst… looking for a few more recipes inspired by our wholesome, cook-it-from-scratch mom? Check these out!

One-Pot Quinoa Chickpea & Avocado Bowl

Coconut Quinoa Chicken Nuggets

One-Pot Black Bean Quinoa Chili with Avocado

Quinoa Breakfast Nibbles

Choco-nilla Oats & Quinoa Swirl

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If you’re looking to have a few more meals that are great for Meatless Monday, this patty will hook you up. This clean and delicious alternative to a greasy burger leaves you fully fueled and satisfied, and provides an excellent sources of fiber to stabilize your blood sugar and nutrients like magnesium and potassium to help to relax your muscles and lower your blood pressure. You can top these patties with avocado and salsa for a Mexican twist, or eat them on a whole grain bun for more of a hands-on burger feel! Pair them up with a nice salad or steamed veggies and if you eat it bun-less, add some healthy carbs like these Roasted Tarragon Sweet Potato Fries. Grab a plate, and a patty and dig in! 😉

 

 

 

blackbean5Black Bean Patties (aka Black Bean Love Cakes 😉 ):

Serves 4

Ingredients:

  • 2 tsp olive oil
  • 1 small onion, chopped
  • 2 garlic cloves, chopped
  • 1 tsp cumin
  • 1 tsp chili powder
  • salt and pepper, to taste

 

  • 15oz black beans, rinsed and drained
  • ¾ cup cooked brown rice

 

  • ½ cup corn
  • ¼ cup cilantro, chopped
  • 4 ounce low fat swiss cheese, for melting on top

 

Directions

  1. Heat 1 tsp olive oil in a large soup pot.
  2. Saute the onion, bell pepper and garlic in the olive oil, until translucent.
  3. cumin, chili powder, salt, and pepper and stir to mix thoroughly.Cook for 2 minutes to allow the flavors to meld together.
  4. Add beans and rice, cooking for five more minutes over medium , stirring frequently.
  5. Remove pot from heat and empty rice and bean mixture into a bowl, stir in the corn, and let cool.
  6. Once cooled, add cilantro and mash the contents of the bowl until a near paste-like consistency is made.
  7. Divide into four portions and shape into a patty. Refrigerate patties for 15 minutes.
  8. Add 1 tsp olive oil to saute pan and heat over medium heat.
  9. Place each patty on the pan, and cook 4-5 minutes on each side until both sides have browned and place slice of cheese on top each patty and allow to melt.

 

Nutrition Information per serving (1 patty): 196 Calories, 5g Fat, 14g Protein, 21g Carbohydrates, 267mg Sodium, 7.5g Fiber

Black Bean Patties
 
Author:
Serves: 4
Ingredients
  • 2 tsp olive oil
  • 1 small onion, chopped
  • 2 garlic cloves, chopped
  • 1 tsp cumin
  • 1 tsp chili powder
  • salt and pepper, to taste
  • 15oz black beans, rinsed and drained
  • ¾ cup cooked brown rice
  • ½ cup corn
  • ¼ cup cilantro
  • 4 oz low fat swiss cheese, for melting on top
Instructions
  1. Heat 1 tsp olive oil in a large soup pot.
  2. Saute the onion, bell pepper and garlic in the olive oil, until translucent.
  3. cumin, chili powder, salt, and pepper and stir to mix thoroughly.Cook for 2 minutes to allow the flavors to meld together.
  4. Add beans and rice, cooking for five more minutes over medium , stirring frequently.
  5. Remove pot from heat and empty rice and bean mixture into a bowl, stir in the corn, and let cool.
  6. Once cooled, add cilantro and mash the contents of the bowl until a near paste-like consistency is made.
  7. Divide into four portions and shape into a patty. Refrigerate patties for 15 minutes.
  8. Add 1 tsp olive oil to saute pan and heat over medium heat.
  9. Place each patty on the pan, and cook 4-5 minutes on each side until both sides have browned and place slice of cheese on top each patty and allow to melt.
Nutrition Information
Serving size: 1 patties Calories: 196 Fat: 5 g Carbohydrates: 21 g Sodium: 267 mg Fiber: 7.5 g Protein: 14 g

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Veggie Bean Salad with Dijon Vinaigrette

As registered dietitians, one of the most fun things for us to do is bust myths that many people have in their head when they think of healthy eating and weight loss. In fact, when we give seminars, we often have participants shout out what comes to their mind when they think of healthy eating for weight loss. Guess what words repeatedly come up? “Boring”, “deprivation”, “hungry”, “Celery” and “rice cakes”. Really?!!

 You betcha! That’s what people think! The great news is that these twin, veggie-loving registered dietitians (who also have a big sweet tooth! ;)) and who pride themselves in their healthy eating habits, haven’t eaten a rice cake since they tried one (we found them tasteless and boring!); don’t eat celery that often (there are so many awesome veggies so we’ don’t have so much room to squeeze celery in ;)), and don’t deprive themselves of small portions of their favorite indulgences (a small piece of chocolate is something we enjoy most days!). So, if you follow us around for a day, you’d know that healthy eating doesn’t equal “boring”, “deprivation”, “hungry” and “rice cakes”. And in fact, it’s quite the opposite. And just to give you a taste of what we mean, we’ve created our

Avacado and Lentil Vegan Tacos

Lime Shrimp with Coconut Rice

Grilled Cheese on Crispy Cauliflower Bread

and now this non-ordinary, super satisfying salad!

 Fresh_Bean_Salad_Logo

Looking for a salad that actually feels satisfying and that reaps mega health benefits without feeling like your chowing on a mound of lettuce? Then this recipe has your name written all over it! Bursting with more flavor than your typical bean salad, this recipe has hints of balsamic vinaigrette and Dijon mustard to spice things up. It’s also packed with an assortment of veggies, not to mention a lot of protein to keep you feeling satisfied.

 

Veggie Bean Salad with Dijon Vinaigrette

Veggie Bean_2 

This makes the perfect satisfying snack that can be made in a large batch, stored in the fridge, and saved for later to eat “on demand” 😉 and on-the-go because we know you are busy and will love having a scrumptious, healthy snack to grab!

 

Makes 8 servings (1 cup each)

Ingredients

1, 15.5 ounce can black beans

1, 15.5 ounce can white kidney beans

1, 15.5 ounce can kidney beans

1 stalk of celery, diced (1/2 cup)

1 cup cucumber, diced

1/2 cup red pepper, diced

1/2 cup orange pepper, diced

1/2 cup carrots, cut in coins

 

For dressing:

 

Directions:

  1. Drain and rinse beans thoroughly and place in large mixing bowl.
  2. Add the peppers, cucumber, carrots, and celery to the beans in the mixing bowl.
  3. In a small bowl mix balsamic vinegar, extra virgin olive oil, mustard, and pomegranate.
  4. Add the dressing to the veggies in the large bowl and mix gently until the mixture is uniform.
  5. Enjoy and save the leftovers for an on the go snack!

 

Nutrition Information Per serving

102 calories,28 g carbs,5 g fat0.5 g saturated fat,8 g protein,194 mg sodium, 8 g fiber

Veggie Bean Salad_1

Veggie Bean Salad with Dijon Vinaigrette
 
Author:
Serves: 8
Ingredients
  • 1, 15.5 ounce can black beans
  • 1, 15.5 ounce can white kidney beans
  • 1, 15.5 ounce can kidney beans
  • 1 stalk of celery, diced (1/2 cup)
  • 1 cup cucumber, diced
  • ½ cup red pepper, diced
  • ½ cup orange pepper, diced
  • ½ cup carrots, cut in coins
Instructions
  1. Drain and rinse beans thoroughly and place in large mixing bowl.
  2. Add the peppers, cucumber, carrots, and celery to the beans in the mixing bowl.
  3. In a small bowl mix balsamic vinegar, extra virgin olive oil, mustard, and pomegranate.
  4. Add the dressing to the veggies in the large bowl and mix gently until the mixture is uniform.
  5. Enjoy and save the leftovers for an on the go snack!
Nutrition Information
Serving size: 1 serving Calories: 102 Fat: 5 g Saturated fat: 0.5 g Carbohydrates: 28 g Sodium: 194 mg Fiber: 8 g Protein: 8 g

 

Coconut Honey Almonds

As girls who love healthy food, at the same time we love food that packs a satisfying punch. And really, who doesn’t?! 🙂 Most of us can appreciate those foods that are so satisfying that we don’t have to eat mounds of it to feel satiated?

A lot of our clients love nuts for this reason– they are super satisfying snacks, with a great crunch to boot. We love that nuts are packed with good-for-you fats, fiber, and phytonutrients and although they add up quickly in calories, they can be a healthy snack that tides you over for hours. Here is a delish recipe that feels like an indulgent splurge yet is healthy—and it quickly takes that edge off hunger within a couple crunches. So this is a great snack when you want something a little different that really cuts the hunger. Just be sure to stick to the portion as like all nuts the calories add up. We suggest having it with a warm cup of tea to really satiate and pacify you and really taking your time to savor the great flavor and crunch and enjoy it.

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

Lemon Sage Chickpea Bursts

Sweet Barbeque Chickpea Bursts

Spicy Roasted Chickpeas with Almonds

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Coconut Honey Almonds

Serving: a handful, approximately 1/8 cup or 12 almonds

Ingredients:
1/2 c. whole raw almonds (unsalted)

1/2 T. honey

1/8 t. salt

2 t. unsweetened cocoa powder (We use raw chocolate Cacao powder since it’s unprocessed, so you reap all of phytonutrient and healthy circulation benefits)

Directions:

1) Preheat oven or toaster oven to 350F.

2) In a small bowl, mix together almonds, honey, and salt.

3) Place tin foil on a cooking sheet and pour almond mixture onto the pan.

4) Place the pan in the oven and allow nuts to bake for 10-12min.

5) Once done, take the pan out of the oven and immediately pour the nuts back into the small bowl.

6) Add cocoa powder to the bowl and mix the nuts until the cocoa powder evenly covers all of the nuts.

*Best served immediately and eaten when warm. They tend to harden and clump as they cool.

Nutrition Facts (per serving): 110 Calories, 9g Fat, 0g Saturated Fat, 7g Carbohydrate, Protein 4g, 3g Fiber, 78mg Sodium, 0mg Cholesterol

 

Coconut Honey Almonds
 
Nutrition Facts (per serving): 110 Calories, 9g Fat, 0g Saturated Fat, 7g Carbohydrate, Protein 4g, 3g Fiber, 78mg Sodium, 0mg Cholesterol
Author:
Ingredients
  • ½ c. whole raw almonds (unsalted)
  • ½ T. honey
  • ⅛ t. salt
  • 2 t. unsweetened cocoa powder (We use raw chocolate Cacao powder since it’s unprocessed, so you reap all of phytonutrient and healthy circulation benefits)
Instructions
  1. ) Preheat oven or toaster oven to 350F.
  2. ) In a small bowl, mix together almonds, honey, and salt.
  3. ) Place tin foil on a cooking sheet and pour almond mixture onto the pan.
  4. ) Place the pan in the oven and allow nuts to bake for 10-12min.
  5. ) Once done, take the pan out of the oven and immediately pour the nuts back into the small bowl.
  6. ) Add cocoa powder to the bowl and mix the nuts until the cocoa powder evenly covers all of the nuts.
  7. *Best served immediately and eaten when warm. They tend to harden and clump as they cool.

Sweet Zing Ginger Oatmeal Green Smoothie

As registered dietitians, personal trainers and girls who love experimenting with healthy and delish recipes, we get super excited when new, healthy products come out, especially when they are items that help people to eat the delicious foods that they crave.   And since we get loads of requests from friends and clients for gluten-free recipes, we were so excited when Quaker sent us a sample of their new gluten free oats–and we got to town experimenting!  If you read our post the other day you know, first we tried this new recipe we found, Gluten-free Homemade Energy Breakfast Bars, and loved it! YUM–and it set us off to test more and more! 🙂

One of the reasons we were so excited about these new Quaker gluten-free oats is that gluten-free oats have been a bit challenging to find, especially for our long-distance clients who don’t live in a major city. Oats don’t contain gluten but are often contaminated by gluten-containing grains (wheat, rye or barley) in processing plants. When brands can guarantee a lack of contamination with gluten, oats can be considered gluten-free.

After making the awesome Gluten-free Homemade Energy Breakfast Bars, we found yet another awesome recipe on QuakerOats.com and we felt compelled to share it!  Many of you frequently request gluten free recipes and smoothies with veggies, and this recipe marries them both– woot, woot!

 

And if you’re hesitant about trying gluten-free oats, don’t worry–the gluten-free Quaker oats have the same great flavor and nutrients as traditional oats and they’re packed with heart healthy 100% whole grain oats, fiber and vitamins and minerals.

 

GingerOatmealGreenSmoothie4smallGingerOatmealGreenSmoothie5small

 

Sweet Zing Ginger Oatmeal Green Smoothie

Serves 2

Ingredients:
½ cup Quaker Gluten Free Quick 1-Minute Oats
10-12 ice cubes
1 ¼ cup frozen pineapple
1 ¼ cup frozen mango
2 cups packed fresh spinach
25 fresh mint leaves
3 cups fresh squeezed orange juice
2 tbsps coarsely chopped fresh ginger

Directions:
Layer all of the ingredients in order in a high-powered blender. Purée until completely smooth, adding more orange juice it needed. Divide between two large glasses and serve immediately (or keep it overnight in the fridge to thicken up even more).

The Nutrition Twins work with Quaker to help people who have to avoid gluten find more gluten-free options.

 

Sweet Zing Ginger Oatmeal Green Smoothie
 
Author:
Serves: 2
Ingredients
  • :
  • ½ cup Quaker Gluten Free Quick 1-Minute Oats
  • 10-12 ice cubes
  • 1 ¼ cup frozen pineapple
  • 1 ¼ cup frozen mango
  • 2 cups packed fresh spinach
  • 25 fresh mint leaves
  • 3 cups fresh squeezed orange juice
  • 2 tbsps coarsely chopped fresh ginger
Instructions
  1. :
  2. Layer all of the ingredients in order in a high-powered blender. Purée until completely smooth, adding more orange juice it needed. Divide between two large glasses and serve immediately (or keep it overnight in the fridge to thicken up even more).

Beet & Apple “Detox” Salad

If you’ve read our other blogs, you likely already know that we’re veggie-loving twin registered dietitians and personal trainers, both with a sweet tooth that we work hard to contain 😉 . But what you may not know is one of the reasons that we’re veggie- obsessed is because they have seemingly magical powers when it comes to helping our clients to lose weight. Simply by filling half their plate with veggies (without oil-based, creamy or other high-calorie dressings) and eating less of the heavy stuff (carbs and protein), our clients effortlessly drop pounds. Add that the plant compounds in veggies help to keep the body healthy, fend off damage from toxins and help to prevent premature aging and it’s no wonder why we’re constantly getting requests for delicious veggie recipes without high-calorie dressings (that’s why we created our Colorful Detox Salad, our Roasted Detoxifying Veggies, and our Kale Recharge Smoothie!). So we knew we had to share this yumster!

Beet & Apple Salad1 - Logo (1)

 

This Beet & Apple Salad is packed with nutrients to help your body cleanse and repair. Although your body is equipped to detox and cleanse itself on its own, naturally, certain health-promoting foods and drinks, assist it in its process. So if you’ve had a bit too much rich food and want to get back on track, start by nourishing your body with whole fruits and vegetables (like the ones in this salad!) that are water-rich to help you stay hydrated, and also that are high in fiber and low in calories… The ingredients in this recipe contain beneficial properties that will support your body’s natural “detoxification” processes and jumpstart your healthy lifestyle!

Beet_Apple_Detox_Salad_collageHere are a few reasons this salad rocks:

  • Apple cider vinegar helps regulate blood sugar, an essential part of controlling cravings and losing weight.
  • Beets contain betalin pigments that support the liver by helping to remove waste from the blood. Another compound called betaine protects cells and lowers inflammation.
  • The apple and carrots provide vitamins A, C, and K, as well as plenty of fiber to support regular bowel movements.
  • Ginger alleviates the symptoms of nausea, bloating, and constipation by facilitating the movement of food through the intestines.
  • And parsley acts as a natural diuretic to help your body eliminate excess water that can lead to bloating and weight gain.

 

Beet & Apple Salad2 - Logo

Beet & Apple “Detox” Salad

Makes 2 servings

 

Ingredients

1 tablespoon apple cider vinegar

1 teaspoon honey

½ teaspoon finely grated fresh ginger root

1 teaspoon extra virgin olive oil

½ cup grated beet roots

½ cup peeled and grated carrots

½ cup grated Granny Smith apple

2 tablespoons chopped parsley

Directions:

1. In a small bowl, whisk together the vinegar, honey, ginger, and olive oil.

2. In a medium bowl, combine the beets, carrots, and apple. Add dressing and mix well. Garnish with parsley. This salad can be served chilled or at room temperature. Store leftovers in the refrigerator.

 

Nutrition Facts Per Serving (about ¾ cup per serving): 76 Calories, 2 g Fat, 0 g Saturated Fat, 0 mg Cholesterol, 48 mg Sodium, 13 g Carbohydrate, 3 g Fiber, 10 g Sugar, 1 g Protein

 

Beet & Apple "Detox" Salad
 
Prep time
Total time
 
Author:
Serves: 2
Ingredients
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon honey
  • ½ teaspoon finely grated fresh ginger root
  • 1 teaspoon extra virgin olive oil
  • ½ cup grated beet roots
  • ½ cup peeled and grated carrots
  • ½ cup grated Granny Smith apple
  • 2 tablespoons chopped parsley
Instructions
  1. In a small bowl, whisk together the vinegar, honey, ginger, and olive oil.
  2. In a medium bowl, combine the beets, carrots, and apple. Add dressing and mix well. Garnish with parsley. This salad can be served chilled or at room temperature. Store leftovers in the refrigerator.
Nutrition Information
Serving size: ¾ cup Calories: 76 Fat: 2 g Saturated fat: 0 g Carbohydrates: 13 g Sugar: 10 g Sodium: 48 mg Fiber: 3 g Protein: 1 g Cholesterol: 0 mg