Posts

Savory Oats

By now you likely know how we feel about veggies—we’re obsessed!  As girls who also have a wicked sweet tooth that we work hard to keep in check ;), these twin sister, registered dietitians and personal trainers, and authors of The Nutrition Twins’ Veggie Cure are constantly working to help you to get more of these magical fat-loss and health-promoting pups. So, when it comes to breakfast—who’s got your booty, baby? Us! 🙂

And while we adore eggs packed with veggies like these faves:

Mexican Eggs in a Mug

Pesto Veggie Omelet

Skinny Eggs Benedict 

Mini Frittata Muffins

Sunny Side Eggs on a Portobello “Bagel” 

We, along with countless others, are exploring ways to make veggies at breakfast a little different. For those days when hectic mornings call for something a little savory and a little hearty we thought we’d jump on the oat-lover train and make some savory oats!

 

Not only did we make our oats savory with a pinch of garlic and onion powders, we got you those magical veggies with mashed up riced cauliflower, an antioxidant rich, vitamin C powerhouse of a vegetable to give our oats a little more texture and a lot more nutrients.

Haven’t tried riced cauliflower?

Say hello to one of your new besties!  Riced cauliflower has become an “it” food over the last year or so, you can find it in the frozen section or the produce section of many supermarkets now. It’s super versatile, so while in our book we have a pizza crust made with it, you’ll also find countless recipes nowadays that use it—and we’ll be sharing more on this site soon!  And now you can simply purchase it ready-to-use! Woohoo!

The fat-loss promoting, magical veggies don’t end there:

We also added:

  • mushrooms, phytonutrient rock stars that support our immune system in so many ways.
  • kale, (um, because how could we ever forget this baby? 😉 ) –the best friend to many of our meals, it’s quick and easy to sauté up and it helps the liver in its detoxification process and adds vitamin K and A and lutein which is great for eye health, not a bad thing to start the morning with!

Savory Oats

Guess what?!  You can customize this yumster based on the veggies you have in your fridge that are begging to be cooked before they go bad. And as an added bonus—consuming a variety of veggies throughout the week fulfills an assortment of nutrients our bodies need. Oh yeah!!

Makes 2 servings

Top this savory dish with an egg cooked to your favorite style for protein.

Ingredients:

Oats or any hot whole or multi grain cereal

1/3 cup mashed cauliflower rice*

Pinch of garlic powder

Pinch of onion powder

1 cup finely shredded kale

5 mushrooms, sliced

1 tablespoon Parmesan cheese

1 teaspoon of your favorite vegetable seasoning (we used Weber Veggie Grill)

1 teaspoon extra virgin olive oil

Directions:

  1.  Place oats, water, cauliflower rice, garlic powder, and onion powder in a bowl. Microwave for 3-4 minutes, until the oats and cauliflower are cooked.
  2. Meanwhile, heat a small pan with the 1 teaspoon olive oil. Saute kale and mushrooms in 1 tsp olive oil, then season with vegetable seasoning and add the egg & egg white to the pan.
  3. Scramble or fry the eggs until cooked the way you like, then place the eggs & veggies on top of the oatmeal & serve with a small apple.

*The cauliflower rice will keep for a few days, so if you cook the whole bag per the instructions, you can use the leftovers in other meals or have another version of savory oats the next morning! Stay tuned, we also will be coming up with a sweet version for those mornings we want a little sweet but still need a hearty breakfast.

 

Nutrition Facts for 1 serving

152 Calories, 21 g carbs, 5 g fat, 1 g saturated fat, 8 g protein, 88 mg sodium, 4 g fiber

Savory Oats
 
Author:
Recipe type: Breakfast
Serves: 2
Ingredients
  • Oats or any hot whole or multi grain cereal
  • ⅓ cup mashed cauliflower rice*
  • pinch of garlic powder
  • pinch of onion powder
  • 1 cup finely shredded kale
  • 5 mushrooms, sliced
  • 1 TBSP Parmesan cheese
  • 1 teaspoon of your favorite vegetable seasoning (we used Weber Veggie Grill)
  • 1 teaspoon extra virgin olive oil
Instructions
  1. Place oats, water, cauliflower rice, garlic powder, and onion powder in a bowl. Microwave for 3-4 minutes, until the oats and cauliflower are cooked.
  2. Meanwhile, heat a small pan with the 1 teaspoon olive oil. Saute kale and mushrooms in 1 tsp olive oil, then season with vegetable seasoning and add the egg & egg white to the pan.
  3. Scramble or fry the eggs until cooked the way you like, then place the eggs & veggies on top of the oatmeal & serve with a small apple.
Notes
The cauliflower rice will keep for a few days, so if you cook the whole bag per the instructions, you can use the leftovers in other meals or have another version of savory oats the next morning! Stay tuned, we also will be coming up with a sweet version for those mornings we want a little sweet but still need a hearty breakfast.
Nutrition Information
Serving size: 2 Calories: 152 Fat: 5g Saturated fat: 1g Carbohydrates: 21g Sodium: 88mg Fiber: 4g Protein: 8g

 

 

 

Save

Save

Save

Save

Pumpkin Pie Oat Breakfast Muffins

Pinch us, these twin sisters who are registered dietitians and personal trainers with a sweet tooth must be dreaming! Pumpkin pie for breakfast?!without guilt or regrets?!  You bet!  These healthy breakfast muffins prevent all excuses to skip breakfast.  Most people tell us that when they skip breakfast it’s either because they don’t have time to eat it, or they’re not in the mood, or they’re just not hungry.

Well with these pups, time becomes a non-issue because you can simply make them in advance and grab ‘em and go—then eat ‘em on the run! And if you’re not in the mood for breakfast, that just may change if you add delicious pumpkin pie into the breakfast mix because guilt-free pie that just happens to boost your energy is hard to resist!

Not hungry for breakfast? No worries, toss these in a bag and eat them mid-morning when you do get hungry!  A healthy, energy boosting breakfast is just as good mid-morning!

0007__nutritiontwins-baked-oatmeal-pumpkin-pie_logo

 

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

Lime Shrimp with Coconut Rice

Greek Quinoa Salad

Smoked Paprika Chips

Chocolate Drizzled Granola Balls

Breakfast Quinoa Nibbles

Coconut Fruit Pops

 

0006__nutritiontwins-baked-oatmeal-pumpkin-pie_logo

 

What makes Pumpkin Pie Oat Breakfast Muffins so awesome (other than the fact that they’re guilt-free, energy boosting, pie-on-the-go)?

Oats: Starting the morning with whole grains helps get your day started on the right foot. Think quality carbs for energy.  Whole grains help you feel full longer and help maintain blood sugar levels until your next meal.

Pumpkin: The bright orange pumpkin color does more than just lift spirits, it’s packed with fiber, antioxidants and vitamins!  It’s got vitamin C, a great immune system booster, and it’s got vitamin A, great for eye health and for preventing the damage that occurs naturally with aging. Beta-carotene has many benefits including keeping your body younger/ helping to prevent degenerative diseases and it helps in the prevention of cancer.  Pumpkins also boast a healthy serving of fiber, to help you stay fuller longer.

Pepitas (aka, pumpkin seeds): These little seeds are rich in the amino acid tryptophan an important part of the production of serotonin… aka a mood booster!

 

0009__nutritiontwins-baked-oatmeal-pumpkin-pie_logo

 

Pumpkin Pie Oat Breakfast Muffins

Celebrate all things pumpkin in this on-the-go baked oats treat; it’s filled with a nutritious blend of your fall favorites.  Pair these with a serving of vanilla or plain nonfat Greek yogurt—the perfect way to add protein (up to 18 grams).  Think of the combo as kind of a pumpkin pie with whip cream, minus the guilt.

Makes 12 muffins

Ingredients

2 cups old fashion oats or rolled oats (not instant)

1 tsp baking powder

1/4 tsp salt

1 Tbsp pumpkin pie spice

1/4 tsp vanilla extract

1 cup almond milk (we used unsweetened vanilla)

3/4 cup canned pure pumpkin

1 egg (we used Egglands Best because they have 25% less saturated fat compared to other eggs)

1/4 cup honey

1/4 cup dried cranberries (if you’d like these a little sweeter we suggest adding an additional 1/4 cup).

3 Tbsp raw pumpkin seeds

1 Tbsp seed & grain blend (we used Trader Joe’s Super Seed & Ancient Grain blend,  you can use whatever type of seed or grain you have on hand!)

Directions

  1. Preheat oven to 350 degrees.
  2. Line a 12 cup, cupcake pan with muffin papers or coat with non-stick spray.
  3. Combine all ingredients and mix completely until thoroughly combined in a bowl.
  4. Divide batter into 12 cups so that it’s evenly distributed.
  5. Bake for 18-22 . When done, the tops will be firm and not gooey or moist. Poke with a toothpick—and when it comes out clean, the muffins are ready! Be careful not to over bake.

 

0008__nutritiontwins-baked-oatmeal-pumpkin-pie_logo

 

Nutrition Facts Per Serving: 105 Calories, 2 g Fat, 0 g Saturated Fat, 16 mg Cholesterol, 75 mg Sodium, 20 g Carbohydrate, 2 g Fiber, 8 g Sugar, 3 g Protein  

 

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

Pumpkin Pie Oat Breakfast Muffins
 
Author:
Recipe type: Breakfast
Serves: 12
Ingredients
  • 2 cups old fashion oats or rolled oats (not instant oats)
  • 1 tsp baking powder
  • ¼ tsp salt
  • 1 Tbsp pumpkin pie spice
  • ¼ tsp vanilla extract
  • 1 cup almond milk (we used unsweetened vanilla)
  • ¾ cup canned pure pumpkin
  • 1 egg (we used Egglands Best (www.egglandsbest.com) because they have 25% less saturated fat compared to other eggs)
  • ¼ cup honey
  • ¼ cup dried cranberries (if you’d like these a little sweeter we suggest adding an additional ¼ cup).
  • 3 Tbsp raw pumpkin seeds
  • 1 Tbsp seed & grain blend (we used Trader Joe’s Super Seed & Ancient Grain blend, you can use whatever type of seed or grain you have on hand!)
Instructions
  1. Preheat oven to 350 degrees.
  2. Line a 12 cup, cupcake pan with muffin papers or coat with non-stick spray.
  3. Combine all ingredients and mix completely until thoroughly combined in a bowl.
  4. Divide batter into 12 cups so that it’s evenly distributed.
  5. Bake for 18-22 minutes. When done, the tops will be firm and not gooey or moist. Poke with a toothpick—and when it comes out clean, the muffins are ready! Be careful not to overbake.
Nutrition Information
Serving size: 1 Calories: 105 Fat: 2 g Saturated fat: 0 g Carbohydrates: 20 g Sugar: 8 g Sodium: 75 mg Fiber: 2 g Protein: 3 g Cholesterol: 16 mg

pumpkin_pie_oat_muffins_collage

Rosemary Chicken

We hear ya loud and clear! You love getting healthy but the thought of another boring grilled chicken breast is not what you want for dinner. Don’t worry—you know we’ve always got your back (and waistline—and heart—and skin! :))! So we’ve got a scrumptious recipe up our sleeves and a delicious spice that goes along with it for our Culinary Corner! Rosemary has many health benefits, including fighting off disease—and thanks to rosemary, this dish won’t only ignite your taste buds, but it will help give your skin a glow…oh yeah! 🙂

 Rosemary Chicken Breast

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

 

Rosemary is a great source of phytonutrients which neutralize harmful free radicals, preventing them from wreaking havoc on our insides—and even on our skin—buh-bye blemishes, hello glowing, rejuvenated skin! In fact, rosemary seems to boost immunity and improve circulation thanks to being a rich source of these antioxidants and anti-inflammatory compounds. With improved circulation, your muscles, heart, extremities and skin swiftly receive nutrients and oxygen.

More rosemary perks? It’s rich in vitamins like folic acid, vitamin A, vitamin C and iron! So instead of reading about it, we’ll let ya whip up this delish Rosemary Chicken with your new favorite herb! 😉

 

Rosemary Chicken

We tend to make the spice mixture and rub it on the chicken the night before and allow the chicken to sit in the marinade overnight. It only needs to sit in the rub for about 15 minutes, but we find this makes it so easy when we are hungry; it’s all ready to go in the skillet!

Serves: 4

 

Ingredients

4 boneless skinless chicken breast (roughly 3 ounces after cooking)

2 sprigs rosemary, leaves only, minced

1 garlic clove, minced

2 tbsp lemon juice

1 tbsp olive oil

salt to taste

fresh cracked pepper to taste

 

Directions

  1. Place all ingredients, other than the chicken, on a cutting board. Mash all ingredients so they form a paste and then stir in the olive oil until evenly mixed. Then, using your hands, rubs the mixture over the chicken. If you are making this the night before as we do, simply place the chicken in a bowl and cover and refrigerate. Otherwise, allow the breasts to absorb the rub for about 15 minutes.
  1. Lightly spritz a medium sized skillet with oil and heat over medium heat, flipping sides after about five minutes. Cook the chicken until it’s done and cooked through. Serve with lots of veggies and about ½ cup to 1 cup of your favorite whole grain! Enjoy!

 

Nutrition Facts Per Serving: 128 calories, 5 g fat, 1 g saturated fat, 49 mg cholesterol, 55 mg sodium, 2 g carbs, 0 g fiber, 0 g sugar, 20 g protein

 

Rosemary Chicken
 
Author:
Serves: 4
Ingredients
  • 4 boneless skinless chicken breast (roughly 3 ounces after cooking )
  • 2 sprigs rosemary, leaves only, minced
  • 1 garlic clove, minced
  • 2 tbsp lemon juice
  • 1 tbsp olive oil
  • salt to taste
  • fresh cracked pepper to taste
Instructions
  1. Place all ingredients, other than the chicken, on a cutting board. Mash all ingredients so they form a paste and then stir in the olive oil until evenly mixed. Then, using your hands, rubs the mixture over the chicken. If you are making this the night before as we do, simply place the chicken in a bowl and cover and refrigerate. Otherwise, allow the breasts to absorb the rub for about 15 minutes.
  2. Lightly spritz a medium sized skillet with oil and heat, over medium heat, flipping sides after about five minutes. Cook the chicken until it’s done and cooked through. Serve with lots of veggies and about ½ cup to 1 cup of your favorite whole grain! Enjoy!
Nutrition Information
Calories: 128 Fat: 5 g Saturated fat: 1 g Carbohydrates: 2 g Sugar: 0 g Sodium: 55 mg Fiber: 0 g Protein: 20 g Cholesterol: 49 mg

 

Easy, Breezy Savory Butternut Squash

butternut_squash

Trying to get more veggies in your diet? This delicious, simple side dish makes it easy!  It’s satisfying, packed with nutrients  and it’s under 100 calories per serving!

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

Sweet Potato Fries

Balsamic Grilled Eggplant

Roasted Red Pepper, Spinach, and Feta Portobello Burger 

 

Easy Breezy Savory  Butternut Squash

Makes 4 Serving (3/4c per serving)

Ingredients

  • 3c Butternut Squash, cubes
  • 2 tbsp Balsamic Vinegar
  • 1 tbsp Olive Oil
  • 1 tbsp Italian Seasoning

Directions

Mix the butternut squash cubes, balsamic vinegar and olive oil in a medium sized bowl. Once combined, mix in Italian Seasoning. Put entire mixture into a medium-sized pot and heat over medium heat for 7 minutes, occasionally stirring the mixture to prevent sticking. The squash is completely cooked and ready to serve when the cubes are soft and a fork can slip right through. Then, divide evenly among four servings and enjoy!

Nutrition Facts per Serving (4 servings per recipe): Each serving provides 84 calories, 3g fat, 0mg cholesterol, 14g carbohydrates and 1g protein.

Added bonus? This recipe is filled with Vitamin E, Magnesium, Potassium, Manganese, Vitamin A and Vitamin C!

 

Easy, Breezy Savory Butternut Squash
 
Makes 4 Serving (3/4c per serving) Nutrition Facts per Serving (4 servings per recipe): Each serving provides 84 calories, 3g fat, 0mg cholesterol, 14g carbohydrates and 1g protein.
Author:
Serves: 4
Ingredients
  • 3c Butternut Squash, cubes
  • 2 tbsp Balsamic Vinegar
  • 1 tbsp Olive Oil
  • 1 tbsp Italian Seasoning
Instructions
  1. Mix the butternut squash cubes, balsamic vinegar and olive oil in a medium sized bowl. Once combined, mix in Italian Seasoning. Put entire mixture into a medium-sized pot and heat over medium heat for 7 minutes, occasionally stirring the mixture to prevent sticking. The squash is completely cooked and ready to serve when the cubes are soft and a fork can slip right through. Then, divide evenly among four servings and enjoy!