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Vegetarian Loaded Sweet Potato

It’s no secret that we grew up in a healthy, veggie-centric household.  Sweet potatoes were a veggie that our mom served us on the reg, typically as a carb to many of our meals on a winter evening.  We always loved the creaminess of the potato, it felt like a real comfort food– and the sweetness helped us to curb our wicked sweet tooth.  Now, as registered dietitians, we’re always creating new, healthy recipes that feature our orange fleshed lover, the sweet potato.  This baby packs in 21.5 grams of satisfying protein and 15 grams of fiber for the ultimate satisfaction!

A few more of our faves:

Sweet Potato Nachos

Roasted Tarragon Sweet Potato Fries

Sweet Potato Chips with Sea Salt & Chocolate Drizzle

Sweet Potato and Carrot Mash

and…

Mexican Sweet Potato Salad, Cherry & Pistachio Sweet Potato Medley  and our Sweeeeeeeet! Potato Pie

 

Vegetarian Loaded Sweet Potato -so satisfying with 21.5 grams of protein and 15 grams of fiber!

Other than the fact that there is something so satisfying about a creamy, fiber filled sweet potato, there are so many benefits! Check them out below!

Sweeeeet potato!  This sweet potato may be loaded with delish goodies, but the sweet potato itself is packed with mega benefits including:

  • Two very potent antioxidants– carotenoids (including beta carotene) and sporamins, which fight everything from the negative health consequences that come with aging to almost all types of disease.
  • Fighting inflammation: Eat a sweet potato and research shows that inflammation in the body immediately decreases, especially in the brain and nerve tissues throughout the body.

Vegetarian Loaded Sweet Potato

 

Vegetarian Loaded Sweet Potato

Serves 1

Ingredients
1 small sweet potato (about 4.5 oz)
1/2 cup chopped onion
1/2 cup chopped bell peppers
1/2 cup chopped kale
1/2 cup chopped broccoli
1/2 cup black beans, drained and rinsed
1/4 teaspoon turmeric
1/2 teaspoon cumin
2 tablespoons low fat or fat free mozzarella cheese
2 tablespoons nonfat plain Greek yogurt

Directions:
1.Microwave or bake the sweet potato until tender. While it is cooking, prepare the filling.
2.Heat a sauté pan over medium high heat with a spritz of olive oil in a spray bottle. Add the onion, bell peppers, kale, and broccoli and sauté until tender, about 6-7 minutes.
3.Add the black beans, turmeric, and cumin, and cook until heated through.
4.Cut the sweet potato in half lengthwise and split open. Mound the filling onto the sweet potato (there is a lot of filling – it will not all fit tucked into the sweet potato, but that’s okay!)
5.Sprinkle the cheese on top of the filling, then microwave or bake the whole thing until the cheese is melted.
6.Dollop the Greek yogurt on top and serve.

Nutrition facts:  344 calories, 1 gram fat, 0 grams saturated fat, 187 mg sodium, 65 grams carbs, 15 grams fiber, 21.5 grams protein

 

4 Easy Ways to Get Healthy No Matter How Busy You Are

As girls who are registered dietitian nutritionists and personal trainers who always seem to wish there were more hours in a day to both enjoy it and get everything done that we need to, we’re all about finding easy ways to stay healthy despite being time crunched (we’ve been experimenting our entire lives– and teaching what we’ve learned for our entire careers! We enjoy sharing these secrets with our clients and we’re excited to share them with you too!).  These are our top 4 ways to become the healthiest person you know, despite you’re busy schedule.

  1. Start the day with a large glass of water (aka, liquid gold).

It’s one of the easiest things you can do to stay healthy and start your day off on the right foot.  Every process and chemical reaction in your body relies on water. If you want to look and feel your best and positively impact every aspect of your health, do this.

The benefits: This small step will:

  • increase your energy
  • take up space in your stomach, helping you eat less and slash calories
  • boost organ function and efficiency (your metabolism too!)
  • help flush toxins and wastes out of your body, ridding discomfort and gut bulges from constipation and helping your skin to glow

How to do it:

  • Wake up and immediately drink 12-16 ounces. Make it a habit.
  • Don’t give up. Carry a water or seltzer bottle with you and drink 12-16 ounces before each meal.
  • If you need a little extra flavor for motivation, squeeze lemon, lime and/ or orange in. Or try other water infusions like our Watermelon Basil ACV Detox Water Infusion.

So refreshing! Once you make it a habit, you’ll realize how much better you feel and how it sets the tone for the entire day– you’ll never want to miss it!

3. Keep our favorite staples in your kitchen to easily whip up ten, healthy, simple meal options and avoid fast food/ take out.
See Ten Quick, Easy Healthy Meals You Can Make from the Items in Your Fridge.

The benefits:

  • Several studies, including one from John Hopkins suggests that home cooking is a main ingredient in a healthier diet and trying to lose weight diet since people who frequently cook meals at home consume fewer calories, carbohydrates, less sugar sodium and less fat than when they eat out.
  • Aside from delicious meals from home keep you a lot leaner than meals purchased out: they save money and are higher in disease-preventing nutrients! S-C-O-R-E!

    How to do it
    :

    • Simply keep the staples on the list at home so you can rock out healthy meals in 5-10 minute meals when you’re busy!

     3. Eat More to Get Lean: Yes! Mo’ Veggies

Fill half your plate with veggies at lunch and dinner.  This really is possible even when you’re busy! 

The benefits:

  • Veggies are your golden ticket for all things health (disease and obesity prevention, boosting energy & metabolism). They flood your body with antioxidants and phytonutrients that fight disease and mop up free radicals, helping to undo some of the damage created by overindulgences, alcohol, stress and breathing polluted air, while veggies also help to keep meals low in calories.

Additional benefits:

  • Veggie Bonus #1: Fill up on veggies and you’ll have less room in your stomach for the heavy stuff and you’ll get leaner.
  • Veggie Bonus #2 (a.k.a. our constipation & flat-belly cure): The high water and fiber content of the veggies flushes bloat and waste and brings on a flat belly—oh yeah!
  • Veggie Bonus #3 (a.k.a. our bloat-be-gone cure): The high water and potassium combination in veggies helps to flush out salt and the extra water and bloat that it holds with it for a flatter belly.

 

Wonder what Chinese meal makes us smile ear to ear? Shrimp and a double “case of the broccolis” 🥦 🥦 . Yup, we’ve got it bad! 😁What you don’t see is the sauce we get on the side- we request it with no oil or light oil. So delish and totally healthy way to enjoy Chinese and feel satisfied and not over-stuffed or salt- loaded!

What to do:

  • Include extra non-starchy* veggies (nearly all veggies with the exception of peas, potatoes and corn) at every meal.
    *Starchy veggies are healthy; they’re higher in calories so eating lot of them could cause weight gain.

How to do it:

  • Follow our Red, Green and Orange RuleTM. Include either a red, orange or green veggie at every meal.
    • You’ll focus on what you should eat, rather than obsessing about foods you should eat less often.
  • Steam veggies and eat as a side to a meal, mixed in it, or enjoy them raw.
  • Try cutting meal serving back by one-quarter to one-half and then add steamed veggies right into the sauce. The meal size will be the same but you’ll eat less of the heavy, waist-puffing stuff and automatically boost nutrients, fiber and slash calories.

 The time crunched solution:
How to do it:

  • Keep frozen veggies on hand! They’re just as nutritious as fresh—and they won’t go bad—you don’t have to wash, cut or peel them! If they’re not defrosted, simply steam or pop them in the microwave and voila!

 

  • Defrost frozen veggies in the fridge during the day. When you get home, make a quick cold salad by mixing the veggies with vinegar and a teaspoon of olive oil or toss them right into a hot meal, as they’ll already be “cooked” and you’ll simply warm them up.
  • Purchase pre-washed and sliced fresh veggies. Enjoy fresh carrots sticks and sliced bell pepper with hummus.
  • Dining on take-out? Chinese chicken and rice? Pasta and chicken? Mac ‘n cheese?  Order (or microwave from frozen at home) a side of steamed veggies without added butter or oil.
  • Mix the veggies right into whatever dish you’re eating—the veggies will pick up the flavor from the sauce in the meal and add great texture, flavor and color. The meal will be much bigger, so save half for another day. You’ll eat less of the heavy stuff and fill your stomach with the lower calorie, fiber-and nutrient packed veggies.
  • Make/ order omelets, sandwiches, pizzas, wraps and burritos with veggies (pre-cut/ washed veggies makes it fast).
  • Preparing or ordering a sandwich or wrap? Use or request nori or lettuce to replace carb-rich bread—it’s easier to eat on-the-go than a traditional sandwich and just as quick to prepare.

Tip for Success:

  • One day a week take five minutes to write down how you’ll get produce at each meal in the coming week. This way, when you’re busy you’ll have your plan in place and be good to go!

    Tammy’s daughters Summer and Riley with their veggies

 4. Stay active and keep it fun.

The benefits:

Burn calories, fight obesity, diabetes, heart disease and cancer and boost mood and libido.   

What to do:

Aim for at least 30 minutes of cardiovascular activity three days a week (or more) plus 30 minutes of “movement” (see below for specifics) on each day of the week that you’re not doing traditional cardiovascular exercise. Cardiovascular exercise is also known as aerobic exercise or “cardio,” for short; this is the exercise that burns the most calories while you do it and is going to help you to slim your body and sweat out the bloat, while increasing the strength of your heart and lungs. (Think speed walking, swimming, jogging, biking, the elliptical machine, Zumba, etc.)

The Time-Crunched Solution:

  • Break it up!
  • If you only have 15 minutes in the morning—walk 7 minutes outside your door and walk back. If you have 20 minutes in the evening, do it again.Have less than 10 minutes? Try this quickie, effective, anytime, anywhere 6-minute strength training/ cardio workout (go straight from one exercise to another):
  • 30-Second Plank
  • 40 Wall Squats
  • 20 Knee Push-ups
  • 40 Jumping Jacks
  • 15 Tricep Dips
  • 30 Lunges
  • On the remaining days of the week that you don’t get cardiovascular exercise, aim to get at least 30 minutes of “movement” to move your body EVERY day.

    What counts as being active?

    • Walking through the city
    • Site-seeing
    • Dancing around the house
    • Walking to a friend’s house
    • Walking as you talk on the phone, rather than lounging

IMPORTANT: What burns more calories—lounging on the couch vs. walking down the street or dancing around the house? What is better for your heart, getting it pumping or letting it sit idle? You bet, buttercup—it’s walking or dancing! That’s the reason you’re adding movement.

BONUS POINTS! These are really helpful when you have a time-crunched schedule:

  • Take the stairs at work, do jumping jacks during the commercial breaks of your favorite TV show, and—yes, you’ve heard this one before—take the furthest spot in the parking lot.
  • The goal is to get as many “bonuses” as possible in your day.

Spicy Shrimp Diablo

Woohoo!  A package arrived for each of these veggie-loving twins containing ingredients that were super-fresh, pre-measured and ready to whip into a delicious meal! And these registered dietitian nutritionists and personal trainers we’re pretty psyched about the nutritional value to boot!

Sure, we’re obsessed with cooking our own creations of our veggie-packed meals that include good tasty flavors like ginger, turmeric and lemon—but there’s nothing like whipping up something new without even shopping for the ingredients—and knowing they’re fresh.  Chef’d, an awesome meal delivery system (stay tuned-we’ll be teaming up with California prunes and making some yummy creations for Chef’d—and we’re super excited about it and we feel honored, especially after sampling some of their meals and seeing how fresh and delicious they are!) sent us their awesome Spicy Shrimp Diablo.

Growing up, shrimp wasn’t something that our mom cooked very often, in fact, we typically only ate it at parties and celebrations, so to this day, eating shrimp always feels festive and like a treat. Plus, this felt like an extra special treat since the meal was delivered with pre-portioned ingredients (as all of Chef’d meals are), so it was so easy to make.  In fact, it was so easy and delicious that it inspired us to create a simple shrimp dish based on theirs!  So we’re so excited to share our Spicy Shrimp Diablo with you!

 

A few other recipes you may enjoy:

Lime Shrimp with Coconut Rice

Pasta with Shrimp, Asparagus, Tomatoes and Herbs

Surf & Turf Tostadas,

Mediterranean Fish Tacos

Shrimp Cocktail Shooters

If you’re a fan of plump shrimp simmered in a spicy tomato sauce with some veggies, you’ll appreciate this as much as we do!  While some versions of this meal are loaded with fat and calories from butter and cream, not ours!

Spicy Shrimp Diablo

This scrumptious and satisfying meal is only 260 calories with 31 grams of protein and 6 g fiber.  If you’d to add a wholesome, fiber-filled carbohydrate, serve each portion over a half cup cooked whole-grain pasta. The entire meal will be only 360 calories.

Serves 2

Ingredients:

1 tsp butter

1 can, 14 ounces diced tomatoes

2 medium stalks celery (7-1/2 – 8” long)

1/2 jalapeño pepper, cut into ¼ inch pieces

8 ounces crimini mushrooms

1 large green bell pepper

small bunch basil—about ¾-1 cup, loosely packed

Small bunch fresh thyme

8 ounces large shrimp (about 14 shrimp)

Lemon

2 tbsp. Whipping Cream

6 ounce baby spinach

¼ teaspoon salt

¼ teaspoon pepper

 

Directions:

  1. Cut the celery stalks into 1/4 inch diced pieces set aside. Then remove the stems from the green bell pepper and cut in half; remove the pith and seeds. Dice the pepper into ¼- inch pieces. Set aside. Remove the stems from the mushrooms and throw away. Slice the mushrooms into ¼-inch pieces, set aside.
  2. Take the thyme and basil leaves off the stems, discard the stems and chop the leaves (roughly chop the basil leaves) and set aside.
  3. Using paper towels, pat the shrimp to dry them. Set aside.
  4. Using a large skillet, add 1 teaspoon butter and heat over medium – high heat. Once butter melts, add celery and green bell pepper and sauté for about 3-1/2 minutes or until soft.
  5. Add ¼ cup water, the mushrooms and one-half the can of diced tomatoes and lower the heat to medium. Simmer for about 5 minutes or until the sauce starts to slightly thicken.
  6. Add the shrimp, lemon juice, the cream and the jalapeño to the mixture. Cover the pan and simmer until the shrimp are no longer opaque and are pink, roughly 4-1/2 minutes.
  7. Add the basil, thyme and spinach. Add salt and pepper. Divide between two bowls and enjoy.

Nutrition Facts per serving: 260 Calories, 17 g carbohydrate, 9 g fat, 31 g protein,  5 g, saturated fat, 6 g fiber, 590 mg sodium

 

 

Spicy Shrimp Diablo
 
1 tsp butter 1 can, 14 ounces diced tomatoes 2 medium stalks celery (7-1/2 – 8” long) ½ jalapeño pepper, cut into ¼ inch pieces 8 ounces crimini mushrooms 1 large green bell pepper small bunch basil—about ¾-1 cup, loosely packed Small bunch fresh thyme 8 ounces large shrimp (about 14 shrimp) Lemon 2 tbsp. Whipping Cream 6 ounce baby spinach ¼ teaspoon salt ¼ teaspoon pepper
Author:
Serves: 2
Ingredients
  • 1 tsp butter
  • 1 can, 14 ounces diced tomatoes
  • 2 medium stalks celery (7-1/2 – 8” long)
  • ½ jalapeño pepper, cut into ¼ inch pieces
  • 8 ounces crimini mushrooms
  • 1 large green bell pepper
  • small bunch basil—about ¾-1 cup, loosely packed
  • Small bunch fresh thyme
  • 8 ounces large shrimp (about 14 shrimp)
  • Lemon
  • 2 tbsp. Whipping Cream
  • 6 ounce baby spinach
  • ¼ teaspoon salt
  • ¼ teaspoon pepper
Instructions
  1. Cut the celery stalks into ¼ inch diced pieces set aside. Then remove the stems from the green bell pepper and cut in half; remove the pith and seeds. Dice the pepper into ¼- inch pieces. Set aside. Remove the stems from the mushrooms and throw away. Slice the mushrooms into ¼-inch pieces, set aside.
  2. Take the thyme and basil leaves off the stems, discard the stems and chop the leaves (roughly chop the basil leaves) and set aside.
  3. Using paper towels, pat the shrimp to dry them. Set aside.
  4. Using a large skillet, add 1 teaspoon butter and heat over medium – high heat. Once butter melts, add celery and green bell pepper and sauté for about 3-1/2 minutes or until soft.
  5. Add ¼ cup water, the mushrooms and one-half the can of diced tomatoes and lower the heat to medium. Simmer for about 5 minutes or until the sauce starts to slightly thicken.
  6. Add the shrimp, lemon juice, the cream and the jalapeño to the mixture. Cover the pan and simmer until the shrimp are no longer opaque and are pink, roughly 4-1/2 minutes.
  7. Add the basil, thyme and spinach. Add salt and pepper. Divide between two bowls and enjoy.
Nutrition Information
Serving size: 1 serving Calories: 260 Fat: 9 g Saturated fat: 5 g Carbohydrates: 17 g Sodium: 590 mg Fiber: 6 g Protein: 31 g

Pomegranate Green Goddess Smoothie

What’s the number one question you’ve been asking us about smoothies?

You wanna know how to seamlessly get veggies into smoothies when you’ve been dabbling with fruits, seeds, almond milk, etc.

As registered dietitians, and authors of our most recent book, The Nutrition Twins Veggie Cure, you can imagine how excited we are that you’re ready to dive in to the good stuff! Yes, veggies! Greens, specifically, are the number one food you can eat regularly to improve your health. And we’ve got some easy breakfast-friendly ways to help you to start your day off right–on the green foot! 😉

 

Pomegranate Green Goddess Smoothie

pomegranate_green_goddess_smoothie_crop_small

We’ve got some great news if you’re a bit fearful that your greens will overpower your smoothie… many greens become undetectable (like a chameleon!) when combined in a smoothie and they take just seconds to transform. Here are some tips for making the most of your smoothies and easy at-home ways to get your nutrients.
Create your green smoothie by following these green smoothie basics and then blend! 🙂 (If you simply want to try a green smoothie recipe that’s tried, true and delicious, try this Pomegranate Green Goddess Smoothie (recipe and how it does your-body-good below)!  You’ll also find many on our site, just search smoothie, or green drink, etc.  And we suggest some at the bottom of this blog!

 

Here’s the formula for making a delicious, green smoothie and how we created this Pomegranate Green Goddess Smoothie:

 

1.  Begin with your greens: In general, a few large fistfuls (about 2 cups) will do the trick. Spinach is one the mildest of the greens and is barely detectable, but all greens from kale, to romaine, and even parsley and mint are fabulous additions. Experiment and see what you like best. (In this smoothie, we started with 1 packed cup of spinach, which is similar to two fistfuls)

 

*** If you’re worried about your greens spoiling, check out our awesome solution for your busy mornings.

 

Kale_spinach_smoothie_cubes_stacked_smLOGO

 

Kale_spinach_smoothie_cubes_sm_logo

 

2. Toss in some fruit: Hello natural sweetness, fiber and phytonutrients for even more of a beneficial boost to your morning. (We often go for frozen fruits because they make the smoothie more refreshing and “dessert-like”.  Plus, they don’t spoil!)

  • In this recipe we use POM 100% Pomegranate Juice which adds a polyphenol and potassium punch with no added sugars, no artificial colors or flavors and no cheap filler juices. There’s the juice of 4 whole-pressed pomegranates in 16 ounces and its flavor is a little sweet and a little tart, which makes this smoothie so insanely delicious!
  • We also added frozen pineapple chunks (not frozen is fine) –you get a lot of sweetness with just a few pieces and we added some green grapes.  Note:  If you’re watching your calorie intake, the key is to keep the fruit portions in check (about half the portion or less, compared to the green).

 

darlingdownsouth13. Add your protein/ “satiety factor” (If you skip this, you’ll need to eat a source of protein with your smoothie to keep you powered, satiated and to provide for longer lasting energy). This Pomegranate Green Goodness Smoothie is so good as is, simply have some scrambled eggs with veggies or a nonfat Greek yogurt on the side. Other great protein options? Nuts or nut butters, hemp seeds or a scoop of protein powder. One to two tablespoons of a nut or seed add nutrients and healthy fat—but stick to just that portion (about 6-8 nuts), as the calories from nuts add up quickly and could cause your smoothie to contain a lot more calories than you bargained for.

 

4. Pour in liquid: Add ½ to 1 cup of either water, unsweetened nut milk or coconut water to make your smoothie. Unsweetened vanilla almond milk adds a nice flavor perk. (In this smoothie we need less water and simply add some ice cubes as we get fluid from the delicious POM 100% Pomegranate Juice.)

 

5. Ready to get fancy? The sky is the limit! Try adding grated ginger (a personal favorite of ours!) or spices like cinnamon and turmeric (this one has quite a bitter kick that will give you a real charge to start your day!) We couldn’t resist the ginger in this recipe!

Ginger_1teaspoon_ginger_lemon-detox

 

Pomegranate Green Goodness Smoothie

This delicious recipe contains nothing but fruits and veggies. POM 100% Pomegranate Juice, spinach, pineapple, and green grapes are blended with fresh ginger to make a zesty morning smoothie that fills you up. Pair this delicious day starter with scrambled eggs with veggies or with a nonfat Greek yogurt for protein.

 

Makes 1 serving

Work time: 5 min

Total time: 5 min

Ingredients:

½ cup POM 100% Pomegranate Juice

½ cup green grapes

½ cup pineapple pieces

1 cup packed spinach

1 inch fresh ginger, peeled

4 ice cubes

 

Directions:

In a blender, combine all the ingredients. Blend until smooth.

Nutrition Facts Per Smoothie: 167 calories, 40 g carbohydrate, 0 g fat, 2 g protein, 3 g fiber, 22 mg sodium

Bonuses:  162% Daily Value vitamin A, 111% DV Vitamin C, 11% DV calcium, 17% DV Iron

pom_green_goddess_smoothie_bottleThe Nutrition Twins work with POM Wonderful 100% Pomegranate juice to help people to enjoy it’s delicious flavor, get more nutrients in their day without any added sugar or artificial flavors. 

 

And here are a few more smoothies to try:

 

 

Pomegranate Green Goddess Smoothie
 
Author:
Serves: 1
Ingredients
  • ½ cup POM 100% Pomegranate Juice
  • ½ cup green grapes
  • ½ cup pineapple pieces
  • 1 cup packed spinach
  • 1 inch fresh ginger, peeled
  • 4 ice cubes
Instructions
  1. In a blender, combine all the ingredients. Blend until smooth.
  2. Nutrition Facts Per Smoothie: 167 calories, 40 g carbohydrate, 0 g fat, 2 g protein, 3 g fiber, 22 mg sodium
  3. Bonuses:  162% Daily Value vitamin A, 111% DV Vitamin C, 11% DV calcium, 17% DV Iron

 

Smoothie Photo and Recipe credit: POM Wonderful.

Balsamic Brussels Sprouts

If you knew us as kids, you’d never guess that those picky, shy little girls would one day be just the opposite of both of those things.  That’s right, these veggie-loving registered dietitians and personal trainers, who have no trouble speaking in front of large crowds, once upon a time only had a few foods we’d eat (and most weren’t veggies!) and we were so shy that we almost pulled our mom’s skirt down in the grocery store as we hid behind her and clung to it so tightly. In fact, when asked how one could tell us apart, Lyssie (she was a tad less shy than Tammy) would say “I like cabbage.” This cracks us up for so many reasons! 🙂

First, Tammy liked cabbage, too.

Second, trying to tell identical twins apart by trying to identify the one that likes cabbage, doesn’t help so much when you look at them. 😉

And third, the fact that we liked cabbage when we pretty much only liked PB & J is a bit amusing!

After all, cabbage isn’t so high on many kid’s lists. Nor is Brussels sprouts—yet since these looked like baby cabbages, it’s not really a surprise that we liked these too.  And since our early days, our love affair has only grown with cabbages and Brussels sprouts, which are both proud members of the cruciferous family (home of the nutrient-packed, broccoli, kale, cauliflower, turnips, etc.), that are great for the waistline and for fighting cancer.

balsamic_brussels_sprouts_logo

 

So, we’ve been whipping up sweet, flavorful recipes to help our clients to see what we do in these veggies. And they too, have become hooked!  We’re certain that  if you need a little convincing that these can be absolutely delish, this recipe will hook you up!

Pssst…for a few other scrumptious veggie recipes, you’ve gotta try our Easy Crunchy Braised Cabbage, Colorful Detox Salad, Caramelized Cauliflower with Olive Oil and Lemon Juice, Easy Peasy Seasoned Brussels Sprouts, Roasted detoxifying Veggies.

This delicious dish is a perfect compliment to any meal, and is so yummy that it shatters of any misconception you may have of of Brussels sprouts not being tasty and delicious.

This recipe will be your go-to—it’s simple preparation will and deliciousness will make getting your veggies so easy!

 

Balsamic Brussels Sprouts

Serves 4

Ingredients:

  • 1 Tbsp. low-fat butter or trans-fat free plant-oil based low-fat margarine
  • 2 cloves of garlic, chopped
  • Salt and pepper, to taste
  • 1 lb. Brussels sprouts, stems cut and sliced in half
  • 2 tbsp. balsamic vinegar

DIRECTIONS:

  • Place butter or margarine in a large pan over medium heat.
  • Mix in the chopped garlic to the pan as the butter begins to melt.
  • As the garlic begins to sauté and gets fragrant, place the Brussels sprout halves flat side down on the pan.
  • Sprinkle with salt and pepper and then evenly drizzle the balsamic vinegar over the Brussels sprouts, stirring to evenly distribute.
  • Allow the Brussels sprouts to cook face-down for 10 minutes. Keep an eye on them to make sure they don’t burn.
  • After 10 minutes, stir, flipping the Brussels sprouts to evenly distribute flavor on the back side.
  • Remove from pan—serve alongside any meal!

Nutrition facts (per serving 3/4 cup):  73 Calories, 2 g Fat, 1 g Protein, 4 g Carbohydrates, 57 mg sodium, 1 g fiber

Balsamic Brussels Sprouts
 
Author:
Serves: 4 servings
Ingredients
  • 1 Tbsp. low-fat butter or trans-fat free plant-oil based low-fat margarine
  • 2 cloves of garlic, chopped
  • Salt and pepper, to taste
  • 1 lb. Brussels sprouts, stems cut and sliced in half
  • 2 tbsp. balsamic vinegar
Instructions
  1. Place butter or margarine in a large pan over medium heat.
  2. Mix in the chopped garlic to the pan as the butter begins to melt.
  3. As the garlic begins to sauté and gets fragrant, place the Brussels sprout halves flat side down on the pan.
  4. Sprinkle with salt and pepper and then evenly drizzle the balsamic vinegar over the Brussels sprouts, stirring to evenly distribute.
  5. Allow the Brussels sprouts to cook face-down for 10 minutes. Keep an eye on them to make sure they don’t burn.
  6. After 10 minutes, stir, flipping the Brussels sprouts to evenly distribute flavor on the back side.
  7. Remove from pan—serve alongside any meal!
Nutrition Information
Serving size: ¾ cup Calories: 73 Fat: 2 g Carbohydrates: 4 g Sodium: 57 mg Fiber: 1 g Protein: 1 g

brussels2

Gluten-Free Tilapia Tacos with Zucchini Tortillas

In college we went on a zucchini kick.  It wasn’t necessarily intentional—we just liked zucchini and it turned up in nearly every dinner dish we made, adding a deliciously slightly sweet flavor and a bit of a meaty texture.  Burritos, pasta, wraps, sandwiches, it was there.  Now, as registered dietitians, we appreciate zucchini even more, knowing it is a nutrient-powerhouse, thanks to its’ fiber, phytonutrients, vitamin C and eye protective nutrients (lutein, zeaxanthin and beta-cryptoxanthin).   So the other night when we made a new gluten free taco dish, old reliable happened to be in the house and we just had to add it- -putting a new twist on tacos.

And although we’re registered dietitian nutritionist who appreciate wholesome carbs (you better believe you read that right 😉 !), we don’t mind that this scrumptious taco swaps them for a just as satisfying, lower calorie surprise!  Instead of the traditional white or wheat tortilla say hello to this gluten-free zucchini taco shell that is stuffed with yummy, kickin’ flavors like cayenne-seasoned tilapia, red cabbage, tomatoes, and cilantro! Packed with protein, this dish is super satisfying!

 

Tacos 1 original (1)

 

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

 Turkey Stir-fry Fiesta

Lentil Vegetable Soup

One-Pot Black Bean Quinoa Chili with Avocados 

Tacos 4 logo

 

Gluten-Free Tilapia Tacos with Zucchini Tortillas

Makes two tacos

Ingredients

For the zucchini tortillas:

1 cup zucchini, shredded

1 egg (we use Eggland’s Best because they use an all vegetarian hen feed and their eggs have 25% less saturated fat and 5X the vitamin D of other eggs)

1 tsp. oregano, fresh, chopped

1 tsp. fresh, chopped basil

6 Tbsp. gluten free flour

 

For the filling:

3 ounces tilapia (approx. 1 medium filet)

Dash red cayenne pepper (adjust for personal preference of spiciness)

1/4 cup cabbage, shredded

1/4cup tomato, diced

4 heaping spoonfuls plain Greek yogurt (about ½ cup)

Sprinkle cilantro

1 lime, squeezed for juice

 

Directions

For tortillas

  1. Preheat oven to 350 degrees F and set aside a baking sheet covered in wax paper.
  2. Squeeze out excess juice from the shredded zucchini with your hands and discard juice.
  3. Mix zucchini, egg, oregano and basil in a bowl.
  4. Using a spoon, mix in flour, adding a few tablespoons at a time until all mixed in.
  5. On a cutting board, sprinkle flour and divide the zucchini mixture in half.
  6. Flatten each part of zucchini mixture to a thin, round tortilla shape that is no thicker than 0.2mm thick.
  7. Place the two tortillas on covered baking sheet and place in oven.
  8. Bake for about 20 minutes or until edges are golden brown.
  9. Set aside on a baking rack after they are done.

 

For the filling:

  1. Thaw out fish if frozen.
  2. Spray a skillet with cooking spray and turn on stove to medium heat.
  3. Cook the fish in the skillet. Add a dash of cayenne pepper while the fish is cooking (careful, it may make you sneeze/cough if you get too close!)
  4. After the fish is done cooking, cut the lime in half and squeeze juice over the meat.
  5. Add approximate measurements of toppings such as the fish, cabbage, tomatoes, Greek yogurt, lime juice, and cilantro. (the nutrition facts are for those measurements but you can add more or less to account for your own personal tastes/cravings!!).
  6. Dig in and enjoy!

Nutrition facts (for one taco)

Calories: 198, carbs: 23g, fat: 6g, saturated fat: 1g, protein: 21g, sodium: 100mg, fiber: 2g

Nutrition facts (for two tacos)

396 Calories, 45 g carbs, 12g fat, 2 g saturated fat, 42 g protein, 200 mg sodium, 4 g fiber

 

Tacos 3 original (1)

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

Gluten-Free Tilapia Tacos with Zucchini Tortillas
 
Author:
Serves: 2 tacos
Ingredients
  • For the zucchini tortillas:
  • 1 cup zucchini, shredded
  • 1 egg (we use Eggland's Best because they use an all vegetarian hen feed and their eggs have 25% less saturated fat and 5X the vitamin D of other eggs)
  • 1 tsp. oregano, fresh, chopped
  • 1 tsp. fresh, chopped basil
  • 6 Tbsp. gluten free flour
  • For the filling:
  • 3 ounces tilapia (approx. 1 medium filet)
  • Dash red cayenne pepper (adjust for personal preference of spiciness)
  • ¼ cup cabbage, shredded
  • ¼cup tomato, diced
  • 4 heaping spoonfuls plain Greek yogurt (about ½ cup)
  • Sprinkle cilantro
  • 1 lime, squeezed for juice
Instructions
  1. Thaw out fish if frozen.
  2. Spray a skillet with cooking spray and turn on stove to medium heat.
  3. Cook the fish in the skillet. Add a dash of cayenne pepper while the fish is cooking (careful, it may make you sneeze/cough if you get too close!)
  4. After the fish is done cooking, cut the lime in half and squeeze juice over the meat.
  5. Add approximate measurements of toppings such as the fish, cabbage, tomatoes, Greek yogurt, lime juice, and cilantro. (the nutrition facts are for those measurements but you can add more or less to account for your own personal tastes/cravings!!).
  6. Dig in and enjoy!
Nutrition Information
Serving size: 2 tacos Calories: 396 Fat: 12 g Saturated fat: 2 g Carbohydrates: 45 g Sodium: 200 mg Fiber: 4 g Protein: 42 g

Gluten_Free_Tilapia_Tacos_Collage