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Watermelon Cucumber ACV “Detox” Infusion

We’re so excited about this one! 🙂

 

As registered dietitian nutritionists, we didn’t need the new study out in the Journal of Human Nutrition and Dietetics that showed that people who increased their water by one, two or three cups a day ate up to 205 calories fewer daily and ingested 200 fewer milligrams of sodium daily, to tell us that water helps you get lean and bloat free. And since you’ve been writing us and asking us to share more “detox” drinks, you may have even witnessed first-hand what drinking more water (especially when it tastes great and just happens to have some added bonuses!) does for your energy level and your quest to lose fat too, if that’s your goal.

 

Our clients who drink these beverages do seem to have some of the best results, which inspires us to keep creating more! They’ve become so important in the success of our clients that we’ve even included them as an important part in our 21-Day Body RebootTM,  our life-altering program that helps you to lose your last 10 pounds or more—while going wild on the weekend You may remember some of our other faves!

Cucumber Blueberry Water Flush

Lemon Ginger Turmeric Tea “Detox”

Lemon Ginger Detox drink

Vitamin C Infused “Detox” Water  And now we’ve got this dreamy number!

One of the best things about these bloat flushing numbers is that when you drink them, they immediately get your mind back on the healthy track as you know you’re doing something good for your body. Plus, they flood your body with nutrients that help to mop up damage from pollution, stress, environmental toxins and from foods that increase inflammation in the body.

 

Lessening all of this damage makes your body more resilient and calmer on the inside to help your body repair and rejuvenate—both on the inside and outside. And although your body is equipped to detox and cleanse itself on its own, naturally, certain health-promoting foods and drinks, like this one, assist it in its process.

 

These drinks help to prevent you from feeling hungry and overdoing it on unhealthy foods as it fills your stomach.  Plus, this drink floods your body with  anti-inflammatory phytonutrients and ingredients that help the body in its natural detoxification process.  This is especially important when it comes to weight loss as these special nutrients are essential for flushing the toxins that are released from your fat cells as a normal part of fat breakdown. If you overindulge, these same nutrients are key to get rid of those toxins!

 

 

For you science nerds like us, who like to know why everything is happening in your body, read below to see why this yummy drink works it’s magic:

 

The water: To fight bloat, water flushes waste from of our system and keeps our kidneys and intestines in tip top shape. And water helps the body to run optimally as every process in the body relies on water.

 

The Watermelon:

Goodbye bloat! Along with the water in this drink itself, watermelon supplies a hefty dose of water–92%– while also providing ample potassium; the two help to flush bloating sodium and restore normal hydration status so you can kiss puffy hands and feet and a bloated belly goodbye!

 

  • Contains lycopene

Watermelons’ red color comes from the phytonutrient lycopene which not only fights cancer, but it acts a natural sunblock, to help keep your skin young and healthy.  Lycopene also has potent anti-inflammatory properties to calm damage inside your body and fight disease (it’s chronic inflammation that’s associated with heart disease, diabetes and cancer!).

 

Lemons

Lemon helps to promote the activity of a liver enzyme that converts harmful, toxic substances to less harsh chemicals (via the liver through a compound called d-limonene.). Packed with vitamin C, which is a potent antioxidant which mops up free radicals from environmental toxins, stress, alcohol, fatty foods and other toxins and helps to prevent them from damaging your body.  Vitamin C also keeps the skin radiant and youthful by helping to boost levels of collagen, which helps to keep the skin elastic. And lemons add a refreshing perk to any drink! ;)A fantastic source of vitamin C, lemons not only keep your immune system strong, but vitamin C plays a role in collagen production, so it helps to keep your skin soft and supple.  Plus, if you drink this with a food that contains iron, like chicken, fish, spinach or beans, the vitamin C helps you to better absorb the iron!

 

Cucumber

Cucumbers are packed with antioxidant and anti-inflammatory properties which are especially helpful if you have had too much salt the night before and woke up feeling swollen. Cucumbers are high in both water and potassium, which work their magic because they flush bloat by restoring normal fluid balance; you can kiss puffiness goodbye.

Watermelon Cucumber ACV “Detox” Infusion

 

You can keep this refreshing elixir chilled in the refrigerator for up to 2 days with the fruit left in the water. Just be sure to remove the citrus rinds to avoid bitterness, as well as any melons or berries (which don’t hold up well when left in the water) after the initial overnight infusion. After removing all of the fruit in the morning, the water can be kept chilled and enjoyed for up to 3 days. .(Note: If you take this awesome “de-bloater” on- the- go with the fruit in it, and it’s unrefrigerated, discard the fruit at the end of the day.

 

Psst…If you have fruit an infuser water bottle, now is an ideal time to whip it out! 😉

 

Makes 8 cups (If you’re looking to make a smaller serving and to replenish the water several times, see the recipe below that makes 1 cup serving)

Ingredients

 

8 cups water (64oz)

1 cup watermelon, cubed and seeds removed

1 medium cucumber, cut into rounds

1 lemon, sliced (remove rinds for overnight infusion)

2 tbsp apple cider vinegar

 

Directions

Combine all ingredients in a glass pitcher and let sit for a few hours or overnight in the refrigerator. If leaving overnight, remember to remove lemon rinds to avoid bitter taste. When ready to drink, remove watermelon cubes, leave the lemon and cucumber slices.

 

Want to prepare a smaller portion and refill with water? Use this recipe.  Remember, the fruit will get less flavorful after each refill and you’ll want to add a dash of the apple cider vinegar that you’ll drink out each round.

 

Ingredients

 

1 cup water (8oz)

4 cubes watermelon

2 slices cucumber

2 slices lemon

1/4 tsp apple cider vinegar

Ice to chill

 

 

Directions

Combine water, ice, cucumber slices, lemon slices and apple cider vinegar. In a separate dish, mash the watermelon cubes with a fork to release the juice. Pour juice in to water. No waiting, you can drink right away.

Nutrition Facts Per Serving (1 serving = 8 ounces):  13 calories, 0 g fat, 0 g protein, 4 g carbohydrate, 6 mg sodium, 0 g fiber

Watermelon Cucumber ACV “Detox” Infusion
 
Author:
Serves: 8
Ingredients
  • Makes 8 cups (If you’re looking to make a smaller serving and to replenish the water several times, see the recipe below that makes 1 cup serving)
  • Ingredients
  • 8 cups water (64oz)
  • 1 cup watermelon, cubed and seeds removed
  • 1 medium cucumber, cut into rounds
  • 1 lemon, sliced (remove rinds for overnight infusion)
  • 2 tbsp apple cider vinegar
  • _____________________________________________________________
  • Want to prepare a smaller portion and refill with water? Use this recipe. Remember, the fruit will get less flavorful after each refill and you’ll want to add a dash of the apple cider vinegar that you’ll drink out each round.
  • 1 cup water (8oz)
  • 4 cubes watermelon
  • 2 slices cucumber
  • 2 slices lemon
  • ¼ tsp apple cider vinegar
  • Ice to chill
Instructions
  1. Combine all ingredients in a glass pitcher and let sit for a few hours or overnight in the refrigerator. If leaving overnight, remember to remove lemon rinds to avoid bitter taste. When ready to drink, remove watermelon cubes, leave the lemon and cucumber slices.
  2. Want to prepare a smaller portion and refill with water? Use the second recipe above. Remember, the fruit will get less flavorful after each refill and you’ll want to add a dash of the apple cider vinegar that you’ll drink out each round.
  3. Directions
  4. Combine water, ice, cucumber slices, lemon slices and apple cider vinegar. In a separate dish, mash the watermelon cubes with a fork to release the juice. Pour juice in to water. No waiting, you can drink right away.
Nutrition Information
Serving size: 1, 8 ounce glass Calories: 13 Fat: 0 g Trans fat: 0 g Carbohydrates: 4 g Sodium: 6 mg Fiber: 0 g Protein: 0 g

 

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!

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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

 

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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!

 

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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

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!

egg_in_mug1-logo

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.

egg_in_mug1-logo

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

 

Fresh Figs and Feta With Toasted Walnuts

Long before we were registered dietitians, personal trainers and even before we were veggie lovers, we were twins with a sweet tooth…

 

So while we may have skirted the salt tooth, this sweet tooth requires a lot of attention to keep it in check and we’re constantly creating healthy, delicious ways to squash it without all the sugar. Remember these yumsters?

Strawberry Raspberry Lime Sherbet

Chocolate Peanut Butter Banana Ice Cream

5 Minute Peanut Butter Chocolate Chip Cookies

and our Strawberry Mint Ice Cream.

So recently when we received an amazingly delicious delivery from California figs, we got figgy with it, and came up with a guilt-free creation that satisfies those with a sweet tooth–and those with a salt tooth!  This number gives  ya a lil’ sweet, a lil’ savory and a lil’ crunch–and we’re in love! All for less than less than 50 calories per serving!! Woohooo!

fresh-fig-container1

  There's something so satisfying about sinking your teeth in to a fresh, juicy fig.  It's meaty texture hits the spot. We decided we better have a figgin party as we couldn't keep these babies to ourselves! And it was a hit!
fresh-fig-logo
Welcome our FIGnature dish! fresh-fig-and-feta-with-toasted-walnuts4_logo   Fresh Figs and Feta With Toasted Walnuts   Serves 5 figs Ingredients: 5 fresh Figs 2 tbsp fat free feta 5 tsp chopped walnuts   Directions: Slice figs and drizzle with crumbled feta and walnuts.  Enjoy!   Makes 5 servings
Nutrition Facts for one serving (1 fig with toppings):  46 Calories, Total fat 0.2 g, 10 g Carbs, 1.5 g Fiber,  8 g Sugar, 1 g protein
  fresh-fig-and-toasted-walnuts_crop-copy
fresh_figs_toasted_walnuts_collage
Fresh Figs and Feta With Toasted Walnuts
 
Author:
Serves: 5
Ingredients
  • 5 fresh Figs
  • 2 tbsp fat free feta
  • 5 tsp chopped walnuts
Instructions
  1. Slice figs and drizzle with
  2. crumbled feta and walnuts. Enjoy!
Nutrition Information
Serving size: 1 fig Calories: 46 Fat: 0.2 g Sugar: 8 g Fiber: 2 g Protein: 1 g

 

6 Foods That are Better Than Botox For your Skin! Mornings with Maria Bartiromo

If you want younger looking skin, here is your food formula! We break it down for you with the amazing Maria Bartiromo!

 

It’s true, the foods that you eat really do impact the appearance of your skin!

 

Certain foods no-no’s for the skin—these are any foods that cause cell damage—it ages the skin and creates wrinkles.   Balance out skin “no-no” foods with foods that act a natural wrinkle cream.

 

  • No-No: Alcohol = Dehydrator —creates free radicals which damages cells and accelerates aging. Alcohol contributes to dehydration, and when our skin looks dry it also looks aged. It also can lead to broken blood vessels on the face which make the skin appear damaged. Think of that person we’ve all who after they drink their skin looks more weathered and older.

 

  • Natural Anti-Wrinkle Cream & Skin Hydrator: All Vegetables. Veggies naturally are rich in water, so they create moisture within your skin, plumping the cells and filling the crevices.  Think of them as your body’s natural lotion—plus a whole lot more.  They contain potent antioxidants that mop up the damage caused by alcohol, pollution, the sun, etc.  Vegetables (and fruits too!) are water and potassium rich so they hydrate skin, restore fluid balance and prevent it from looking wrinkled and withered.

 

  • Skin Hydrator: Avocado: As we get older our skin gets thinner and avocados are rich in healthy monounsaturated fats, and they moisturize skin from the inside out with their oil. Plus your skin will get a rejuvenating glow thanks to avocado’s anti-inflammatory properties which will minimize flare-ups and tone skin.

 

  • Skin Enhancer:  Tart cherries.  Alcohol disrupts sleep so cells can’t rejuvenate.  Montmorency tart cherries are one of the few natural sources of melatonin so they enhance and promote sleep– and your body repairs and regenerates your cells, including your skin cells when you sleep.
    • Tart cherry juice has been linked to improved sleep quality and duration

 

 

  • No-No:  Inflammatory foods like refined carbohydrates (white bread, white flour products), sugar, fried foods, processed meats, MSG. They create a low-level systemic inflammation that you may not realize is even happening, but inside, this is what damages cells, leads to disease and aging and creates weathered skin.

 

  • Skin calmers & Smoothiers: Anti-inflammatory foods:
    • Spices like turmeric and ginger. These are calming and fight inflammation. They repair cell damage and counteract the effects of inflammatory foods.
    • Wild salmon as well as sardines, tuna, and herring are excellent sources of omega-3 fatty acids, which are often lacking in our diets. These omega 3-rich fish are powerful anti-inflammatories and help to keep skin supple and soft with their oils.
    • Soy Ginger Salmon
    • DIY Brown Rice Sushi
    • Broccoli also contains anti-inflammatory phytonutrients, such as sulforaphane.
    • Spicy “Fried” Broccoli
15865443 - grilled salmon and vegetables

15865443 – grilled salmon and vegetables

  • Collagen Destroyer:
  • No- No: Collagen Destroyer–Sugar—refined like white bread, noodles and pasta (which break down to simple sugars) they enter our blood stream where they can then attach to the skin’s collagen and elastin. This causes the skins structure to weaken which results in visible signs of ageing by a process called glycation.

 

  • Anti-wrinkle Cream- Collagen Rebuilder: Tomatoes and other vitamin C rich food. Vitamin C keeps skin youthful and elastic by aiding in collagen formation–this helps the skin to snap back into place when you make expressions, rather than staying in the wrinkled expression.  Added bonus of foods like tomatoes that are typically red  in color is that they’re rich in lycopene and beta carotene, both act as a natural sunblock—so they also fight age spots and sun damage.

 

Here are a few great skin beautifying recipes:

Fresh Tomato Salsa

Strawberry and Citrus Salad with Avocado

Ginger and Carrot Slim-Down Smoothie

Minty Lime Iced Green “Flat Belly” Tea

..and for beta carotene for a natural sunblock (protector against age spots and sun damage) Roasted Tarragon Garlic Sweet Potato Fries

Some more skin beautifying food tips?

6 Foods That are Better Than Botox For your Skin! Grilled Salmon Recipe
 
Author:
Serves: 4
Ingredients
  • 2 garlic cloves, peeled, divided
  • ⅓ cup chopped green onions
  • ¼ cup low-sodium soy sauce
  • 1 tablespoon Chinese rice wine or dry Sherry
  • 1¾-inch cube peeled fresh ginger
  • 2 teaspoons sugar
  • 1 teaspoon sesame oil
  • ¾ teaspoon chili-garlic sauce (see note below)
  • 4 6-ounce skinless salmon fillets
  • 2 teaspoon olive oil
  • 1 large bok choy, cut crosswise into ½-inch-wide strips (about 7 cups)
  • 4 ounces fresh white button mushrooms, sliced
  • Note: You can find this in most grocery stores in the Asian stores
Instructions
  1. In a blender add 1 garlic clove, the onions, soy sauce, rice wine, ginger, sugar, sesame oil and garlic sauce and blend.
  2. Meanwhile place salmon in 11x7x2-inch glass baking dish. Spoon marinade ono top and allow to marinate 5 minutes.
  3. Preheat oven to 500°F. Using a rimmed baking sheet, place fish, with some marinade still sticking to it on top. Move any marinade in the dish to a small saucepan.
  4. Roast fish until just opaque in center, roughly 8 minutes.
  5. Heat the marinde in the saucepan until it begins to boil. Then set is aside to use for the glaze.
  6. Meanwhile, using a large nonstick skillet, heat oil over high heat. Add bok choy and mushrooms and press in 1 garlic clove using a garlic press.
  7. Heat for about 4 minutes. When it’s ready mushrooms will betender and bok choy will be wilted. Add salt and pepper to taste.
  8. Divide the veggies over the four plates. Place salmon on top and brush fish with glaze. Enjoy! 🙂
  9. Nutrition Facts Per Serving:
  10. Calories, 10 g Carbohydrate, 8 g fat, 36 g protein, 4 g fiber, 5 g sugar,
Nutrition Information
Serving size: 1 piece Calories: 249 Fat: 8 g Carbohydrates: 10 g Fiber: 4 g Protein: 36 g

 

Healthy Back to School Bites with Cranberries

If you’ve read our other blogs, by now you know it’s no secret that although we’re veggie-loving twin sisters, registered dietitians and personal trainers who are lucky to like a lot of healthy foods, we both also have a wicked sweet tooth that we work hard to keep in check.  Fortunately, we’ve got many strategies as wells as delicious, waistline friendly ways to satisfy our sweet canines that work for our clients, too!

One of our favorite, satisfying, healthy and most effective ways to squash a sweet craving is with treats made from fruit.  This actually is something we learned from our wholesome, plant-based, cook-everything-from-scratch mom, as she often served us desserts made from fruit and it worked like magic to quell our sweet cravings!  Apparently the apple doesn’t fall far from the tree as we do the same thing for Tammy’s daughters.  We find this technique to be especially helpful when the kids go back to school, as they always seem to come home from school and want a sweet treat for a snack.  One of our most requested after-school snacks is a Cranberry Smoothie which is a cool, delicious and healthy guilt-free snack that feels like a super indulgent treat.

And our clients who serve this to their kids feel good knowing that this nutritious, sweet-tooth satisfying snack fits perfectly with the 2015-2020 Dietary Guidelines for Americans, which recommend choosing nutrient dense foods packed with vitamins, minerals, fiber and other naturally occurring compounds that may improve health.  Cranberries, like in this Cranberry Smoothie, are the perfect example of a nutrient dense food, as they’re packed with naturally occurring unique health-promoting flavonoids called PACs.  Because of these nutrient superstars, the Dietary Guidelines for Americans have made an exception for naturally tart, low-sugar foods, like cranberries, that may be sweetened to improve taste.  They explain that there is room in a healthy eating pattern for nutrient dense foods with added sugars, such as cranberries and rhubarb, as long as calories from added sugar are less than 10% per day.  In this smoothie, just a teaspoon of honey is added to each serving and it packs in the nutrients in just 150 calories—woot, woot!

 

 

 

 

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Cranberry Smoothie            

Serve this healthy, sugar-tooth satisfying alternative to sweets for an after school snack.  Or simply sip a serving of this for a healthy dessert.

Yield: 6 servings

 

Ingredients

2 cups frozen cranberries

2 cups nonfat vanilla yogurt (try different yogurts, such as Greek yogurt)

2 cups 1% milk or almond milk

2 Tbsp. honey

2 tsp. vanilla

 

Directions

Mix in blender until smooth.

Nutrition Information Per Serving*: Calories 150, Calories From Fat 10, Saturated Fat 0.5g, Trans Fat 0g, Total Fat 1g, Cholesterol 5mg, Sodium 105mg, Total Carbohydrate 28g, Sugars 24g, Dietary Fiber 1g, Protein 7g, Vitamin A 10%, Vitamin C 10%, Calcium 25%, Iron 0%

*With 1% Milk

Hungry for Cranberries at lunch? Your kids will gobble up this unique, sweet and savory sandwich!

Recipe courtesy of the Cranberry Marketing Committee

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Cranberries can be a great fit as part of a healthy lunch – like in this tangy chicken salad!

Cranberry Chicken Salad on Flatbread

Makes 8 servings

Portion: ½ cup chicken salad on 1 flatbread roll

Prep Time: 15 minutes

Cook Time: 5 minutes

 

Ingredients

1 cup dried cranberries

⅓ cup 100% cranberry juice

½ cup reduced-fat mayonnaise (we suggest using nonfat Greek yogurt to keep the creaminess and up the nutrients and lower the fat)

⅓ cup fat-free poppy seed dressing

8 oz. grilled white chicken meat, diced

1 cup sliced celery

¾ cup thinly sliced scallions

2 cups shredded fresh spinach

8 flatbread rolls, split

 

Directions

  1. Place cranberries and cranberry juice in a saucepan and heat slightly. Remove from heat, cool to room temperature. Cranberries will absorb all liquid. Hold.
  2. In a bowl, whisk together mayonnaise and dressing.
  3. Stir in diced chicken, celery and scallions. Toss well to coat. Stir in reserved cranberries and mix well. Cover and refrigerate at least 4 hours before serving.
  4. To Serve: For each serving, place ¼ cup spinach onto a split flatbread roll and portion ½ cup salad on top of spinach. Replace top and serve.

Variations: Use additional fruits, including fresh mango, pineapple, melon, blueberries, peaches, pears, etc. in salad.

Nutrition Information Per Serving: Calories 390, Calories from Fat 100, Saturated Fat 2g, Trans Fat 0g, Total Fat 12g, Cholesterol 20mg, Sodium 800mg, Total Carbohydrate 57g, Sugars 17g, Dietary Fiber 3g, Protein 13g, Vitamin A 20%, Vitamin C 15%, Calcium 10%, Iron 20%

Hungry for more recipes? uscranberries.com

The Nutrition Twins work with US Cranberries to help teach people how they can get more beneficial PACs in their diet.

 

Cranberry Chicken Salad on Flatbread
 
Author:
Ingredients
  • 1 cup dried cranberries
  • ⅓ cup 100% cranberry juice
  • ½ cup reduced-fat mayonnaise (we suggest using nonfat Greek yogurt to keep the creaminess and up the nutrients and lower the fat)
  • ⅓ cup fat-free poppy seed dressing
  • 8 oz. grilled white chicken meat, diced
  • 1 cup sliced celery
  • ¾ cup thinly sliced scallions
  • 2 cups shredded fresh spinach
  • 8 flatbread rolls, split
Instructions
  1. Place cranberries and cranberry juice in a saucepan and heat slightly. Remove from heat, cool to room temperature. Cranberries will absorb all liquid. Hold.
  2. In a bowl, whisk together mayonnaise and dressing.
  3. Stir in diced chicken, celery and scallions. Toss well to coat. Stir in reserved cranberries and mix well. Cover and refrigerate at least 4 hours before serving.
  4. To Serve: For each serving, place ¼ cup spinach onto a split flatbread roll and portion ½ cup salad on top of spinach. Replace top and serve.
  5. Variations
  6. : Use additional fruits, including fresh mango, pineapple, melon, blueberries, peaches, pears, etc. in salad.