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Lemon-Garlic Spinach and Kale

Did you know that an iron deficiency can leave you feeling tired?  Keep your iron levels and energy high by eating foods high in iron, such as spinach or kale, as well as foods that help you absorb iron, such as citrus fruits and garlic.  One of our favorite high-iron dishes is sautéed spinach and kale! And an added bonus – the citrus in the recipe boosts vitamin C uptake, which is a great energy booster!

Psst… looking for a few great drinks to save calories and “flush” bloat?  Please feel free to search this site!  And here are a couple to try:

Cucumber Blueberry Water Flush

Lemon Ginger Detox drink

Vitamin C Infused “Detox” Water

Lemon-Garlic Spinach and Kale
(We sometimes add corn in, for a touch of sweet crunch, as pictured above–especially if we don’t have pine nuts on hand.)
Ingredients:
  • 1 tbsp Extra Virgin Olive Oil
  • ½ a medium onion
  • 1 garlic clove, minced
  • 4 cups spinach
  • 2 cups kale
  • Juice of ½ a lemon
  • ¼ cup pine nuts, toasted
  • Salt and pepper to taste

Directions:

  • Heat olive oil in a sautéed pan over medium-high heat.  Add onions and cook until translucent.  Add garlic.
  • Begin to add spinach and kale a little at a time, each time leaving enough room to stir.  As the vegetables cook down and begin to wilt, add more.  Continue until all of the spinach and kale is added.  Let cook for about 7 minutes, or until all leaves are wilted.
  • Once wilted, take off heat.  Pour lemon juice on top and stir.  Add salt and pepper to taste.  Stir in.  Top with pine nuts.
Nutrition Information:
Serving Size: 100g; Servings: 4 (with Pine Nuts); Calories: 118; Calories from Fat: 79; Total Fat: 9g; Saturated Fat: 1g; Cholesterol: 0mg; Sodium: 38 mg; Total Carbohydrate: 8g; Dietary Fiber: 2g; Sugars: 1g; Protein 3g; Vitamin A: 155%; Vitamin C: 87%; Calcium: 8%; Iron:10%
If you use 1/4 cup corn rather than the pine nuts, it will cause the calories to drop about 40 per serving.

For a 10-day Weight Loss Jumpstart and Detox Plan and more delicious healthy recipes like this, please check outTheNutrition Twins’ Veggie Cure!

Lemon-Garlic Spinach and Kale
 
Ingredients
  • 1 tbsp Extra Virgin Olive Oil
  • ½ a medium onion
  • 1 garlic clove, minced
  • 4 cups spinach
  • 2 cups kale
  • Juice of ½ a lemon
  • ¼ cup pine nuts, toasted
  • Salt and pepper to taste
Instructions
  1. Heat olive oil in a sautéed pan over medium-high heat.  Add onions and cook until translucent.  Add garlic.
  2. Begin to add spinach and kale a little at a time, each time leaving enough room to stir.  As the vegetables cook down and begin to wilt, add more.  Continue until all of the spinach and kale is added.  Let cook for about 7 minutes, or until all leaves are wilted.
  3. Once wilted, take off heat.  Pour lemon juice on top and stir.  Add salt and pepper to taste.  Stir in.  Top with pine nuts.
Nutrition Information
Serving size: 100g Calories: 118 Fat: 9g Saturated fat: 1g Carbohydrates: 8g Sugar: 1g Sodium: 38mg Fiber: 2g Protein: 3g Cholesterol: 0mg

Confetti Coleslaw with Sweet Tahini Dressing

As you know, we’re all about getting more vegetables.  But let’s face it, if it doesn’t taste good, then no one’s gonna eat it.  That’s why we love this delicious, phytonutrient-packed dish! It’s easy to make, rich in manganese and magnesium, and packed with nutrients that will help keep your body healthy so that you can feel your best and have energy all weekend long!!

And if you’re looking for other veggie dishes we’ve got some delish recipes like Easy Crunchy Braised Cabbage, Colorful Detox Salad, Caramelized Cauliflower with Olive Oil and Lemon Juice, Easy Peasy Seasoned Brussel SproutsRoasted detoxifying Veggies.

Confetti_Cabbage_Slaw

Confetti Coleslaw with Sweet Tahini Dressing

Ingredients:

(Serves 4)

  • 3.5 cups shredded or grated cabbage
  • 1 cup grated cucumber, skin on
  • 1 cup grated carrots (approximately 2 small-to–medium carrots)
  • 1/2 cup grated sweet onion
  • 1/2 cup shelled organic hemp seeds

Optional: chopped walnuts, pecans and/or raisins, dried cranberries and/or chopped up avocado

Sweet Tahini Dressing

  • 2 Tbsp tahini
  • 2 Tbsp maple syrup
  • 2 Tbsp apple cider vinegar
  • 2 Tbsp fresh squeezed lemon
  • 1/2 tsp garlic powder
  • Pepper to taste
  • Salt to taste

Directions:

  1. Grate or chop the slaw and add everything into a giant bowl. Toss the veggies.
  2. Dressing: Combine all ingredients and stir briskly until mixed well. Taste and if necessary add salt and pepper to taste.
  3. Toss the slaw with the dressing. If you want to save calories, dip your fork in your dressing and stab your salad. Enjoy!

Nutrition Info – per serving – makes 4 servings: Calories: 208, Fat: 11g, Protein: 8.5g, Carbs: 21g, Fiber: 5g

Note:  The fat comes from the good-for-you fat in the hemp seeds and in the tahini.

Confetti Coleslaw with Sweet Tahini Dressing
 
Serves: 4
Ingredients
  • 3.5 cups shredded or grated cabbage
  • 1 cup grated cucumber, skin on
  • 1 cup grated carrots (approximately 2 small-to--medium carrots)
  • ½ cup grated sweet onion
  • ½ cup shelled organic hemp seeds
  • Optional:
  • chopped walnuts, pecans and/or raisins, dried cranberries and/or chopped up avocado
  • Sweet Tahini Dressing
  • 2 Tbsp tahini
  • 2 Tbsp maple syrup
  • 2 Tbsp apple cider vinegar
  • 2 Tbsp fresh squeezed lemon
  • ½ tsp garlic powder
  • Pepper to taste
  • Salt to taste
Instructions
  1. Grate or chop the slaw and add everything into a giant bowl. Toss the veggies.
  2. Dressing: Combine all ingredients and stir briskly until mixed well. Taste and if necessary add salt and pepper to taste.
  3. Toss the slaw with the dressing. If you want to save calories, dip your fork in your dressing and stab your salad. Enjoy!
Nutrition Information
Calories: 208 Fat: 11g Carbohydrates: 21g Fiber: 5g Protein: 8.5g

A Quick, Creative and Fatigue-Fighting Breakfast–Avocado Stuffed Egg

If you’re looking for a healthy, new change from your daily eggs and toast for breakfast, you may have just found your answer! This recipe is easy and definitely not your ordinary meal. It’s packed with protein which will help sustain you throughout the morning.  It also has energy revving quality carbs, good-for-you fats, fiber, and important vitamins that play a part in providing you with a burst of energy to start your day!

Egg_Avocado_Healthy_Aperture

Photo printed with permission from www.healthyaperture.com and www.onionandthings.com

Avocado Stuffed Egg

Ingredients:
All you need is half of an avocado, and an egg or egg whites (We use Eggland’s Best because they have 25% less saturated fat than ordinary eggs) , a slice of whole wheat bread, and your choice of seasonings to put on top and an optional teaspoon of chopped bacon.

Directions:
1. Preheat oven to 425 with a cast iron pan in there.
2. Slice the avocado in half and take out the pit.  Remove the hot pat and place half the avocado on there and crack an egg in it.
3. Top the egg with your favorite veggies (we like peppers, onions, spinach and mushrooms– but all veggies work and boost nutrients!) and sprinkle with chopped bacon (optional).
4.  Put the pan in the oven and cook until the eggs are cooked to the way you like them.
6. As your eggs are cooking, toast a slice of whole wheat bread so it can be served with your egg stuffed avocado.

 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 make healthier choices.

 

A Quick, Creative and Fatigue-Fighting Breakfast--Avocado Stuffed Egg
 
Avocado Stuffed Egg
Ingredients
  • All you need is half of an avocado, and an egg or egg whites (We use
  • Eggland's Best
  • because they have 25% less saturated fat than ordinary eggs) , a slice of whole wheat bread, and your choice of seasonings to put on top and an optional teaspoon of chopped bacon.
Instructions
  1. Preheat oven to 425 with a cast iron pan in there.
  2. Slice the avocado in half and take out the pit.  Remove the hot pat and place half the avocado on there and crack an egg in it.
  3. Top the egg with your favorite veggies (we like peppers, onions, spinach and mushrooms-- but all veggies work and boost nutrients!) and sprinkle with chopped bacon (optional).
  4. Put the pan in the oven and cook until the eggs are cooked to the way you like them.
  5. As your eggs are cooking, toast a slice of whole wheat bread so it can be served with your egg stuffed avocado.

Pear-Hazelnut Muffins

It’s February and do you know what that means? It’s Bake for Family Fun Month! We love to bake with our families; it gives us time to spend together while make delicious treats! There are so many different “healthy” desserts out there but we like to focus on not only healthy desserts, but also energizing desserts. We love using ingredients that give us natural energy because even though dessert is often the last “meal” of the day, it doesn’t mean your day is over!

One delicious, naturally energizing food is hazelnuts! Hazelnuts are rich sources of Vitamin E, protein, fiber, calcium, and iron. The best part? That combo of protein and fiber helps to provide long-lasting energy. Plus, they contain no cholesterol!

One of the best hazelnut dessert recipes we have come across over the years are pear-hazelnut muffins. Try these energizing muffins.

A_Pear_muffins

 

 

 

 

 

 

 

 

 

 

Pear-Hazelnut Muffins

Ingredients:

  • 2 cups of diced, peeled pears
  • ½ cup of chopped, toasted hazelnuts
  • 1 package of quick-bread dry mix
  • 2 eggs (We use Eggland’s Best because they are fresher than ordinary eggs and contain 25% less saturated fat)
  • 1 cup of non-fat buttermilk
  • ½ tsp on allspice, ground
  • 2 tbs of canola oil
  • 2 tbs of melted margarine
  • 1 tsp of vanilla extract
  • 2/3 cup of brown sugar

Preheat oven to 400° and prepare the quick-bread dry mix (directions on package) adding the allspice to it. Whisk together eggs, buttermilk, margarine, canola oil, vanilla, and brown sugar. Make a well with your fingers in the dry ingredients bowl, and add the wet ingredients to the dry bowl. Stir until combined and add in pears and hazelnuts. Transfer the batter into the muffin tins and top with extra hazelnuts. Bake for 23-25 minutes or until tops of muffins are golden brown.

Each muffin is 225 calories and delicious! A perfect dessert to leave you energized and satisfied!

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!

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

Pear-Hazelnut Muffins
 
Ingredients
  • 2 cups of diced, peeled pears
  • ½ cup of chopped, toasted hazelnuts
  • 1 package of quick-bread dry mix
  • 2 eggs (We use Eggland's Best because they are fresher than ordinary eggs and contain 25% less saturated fat)
  • 1 cup of non-fat buttermilk
  • ½ tsp on allspice, ground
  • 2 tbs of canola oil
  • 2 tbs of melted margarine
  • 1 tsp of vanilla extract
  • ⅔ cup of brown sugar
Instructions
  1. Preheat oven to 400° and prepare the quick-bread dry mix (directions on package) adding the allspice to it. Whisk together eggs, buttermilk, margarine, canola oil, vanilla, and brown sugar. Make a well with your fingers in the dry ingredients bowl, and add the wet ingredients to the dry bowl. Stir until combined and add in pears and hazelnuts. Transfer the batter into the muffin tins and top with extra hazelnuts. Bake for 23-25 minutes or until tops of muffins are golden brown.

Chicken Noodle Soup

To end this week’s classic dinners with a spin, we decided that with the cold weather, there is only one staple food left that everyone enjoys: SOUP! Nothing can beat cozying up with a nice, warm, flavorful soup on a cold winter day.

One of the greatest things about soup is that they are usually so easy to make–you can throw everything in a pot and let it do it’s thang! 🙂

 

(Psst… looking for more lightened up comfort food recipes? Please feel free to search this site! And here are a few to try…

Skinny Potato Skins

Skinny Mash

Comfort Food Reinvented Apple Pie  

Microwave Peanut Butter Chocolate Chip Cookies )

Chicken_Noodle__Soup

As much as we love our soups, watch out for store-bought and restaurant soups that tend to be sky-high in sodium and often are high in fat.  Avoid this by making your soup at home and stick with clear broth rather than a cream based one.

One of our most classic recipes for soup is chicken noodle. We call this a bloat-free soup because it’s got no added salt, uses low sodium broth and packs the flavor with the spices–yahoo!  We hope you and your family enjoy it as much as we do!

Hearty, yet Healthy Chicken Noodle Soup

Serves 8

Ingredients:

– 8 cups of low sodium chicken broth

– 3 cups of whole wheat pasta, boiled and drained

– 4 chicken breasts, skinless, either roasted or grilled, shredded

-1 cup of carrot, cut into coins

– 2 cups of celery, sliced

– 1 cups of mushroom, sliced

– 2 cups of sweet onion, chopped

– 2 tbs of olive oil

– 2 tbs of garlic, minced

– 1/2 tbs of parsley, chopped

– 1/2 tbs of sage, chopped

– 1/2 tbs of oregano, chopped

– pepper to taste

 

 Directions:

On stove top, combine olive oil, celery, mushrooms, and onion until lightly browned (about 5-6 minutes) in a large pot. Then add in chicken, garlic, and pepper until everything is well blended. Finally, mix in the chicken broth, pasta, and herbs (parsley, sage, and oregano) and bring to a gentle boil. Reduce the heat to a simmer, cover the pot, and let sit for about 10-20 minutes. Makes 8 servings.

The best part? Each serving is about 200 calories and about 20 grams of protein. We can promise you it tastes much better than your typical canned soup!

We always round out our soup as we do all of our other meals—with a big salad and steamed veggies. How do you round out your soup?

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!

Chicken Noodle Soup
 
Hearty, yet Healthy Chicken Noodle Soup
Serves: 8
Ingredients
  • - 8 cups of low sodium chicken broth
  • - 3 cups of whole wheat pasta, boiled and drained
  • - 4 chicken breasts, skinless, either roasted or grilled, shredded
  • -1 cup of carrot, cut into coins
  • - 2 cups of celery, sliced
  • - 1 cups of mushroom, sliced
  • - 2 cups of sweet onion, chopped
  • - 2 tbs of olive oil
  • - 2 tbs of garlic, minced
  • - ½ tbs of parsley, chopped
  • - ½ tbs of sage, chopped
  • - ½ tbs of oregano, chopped
  • - pepper to taste
Instructions
  1. On stove top, combine olive oil, celery, mushrooms, and onion until lightly browned (about 5-6 minutes) in a large pot. Then add in chicken, garlic, and pepper until everything is well blended. Finally, mix in the chicken broth, pasta, and herbs (parsley, sage, and oregano) and bring to a gentle boil. Reduce the heat to a simmer, cover the pot, and let sit for about 10-20 minutes.