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Watermelon Cucumber Basil “Detox” Drink

As registered dietitians and personal trainers, we always have clients asking us what they can do to stay on track and feel light and healthy –  not only during the summer, when overindulgences at BBQs, beach trips or summer concerts can leave you less than bikini-ready– but all year round, everyday living can leave jeans feeling a bit snug! Funny you—and they should ask! 😉  Because this last weekend we were just in need of our solution, ourselves!  Three visits to (three!) Italian restaurants in one weekend (yum! –and eeks!) left us craving our veggie-packed kitchens and our solution– our beloved “detox” drinks-.  And while we still ate mostly healthy meals there, we definitely can’t wait for our “detox” drinks to help get us back to bloat-free! We’re obsessed with them just as much as you and our clients are, and we love switching up the flavors to keep things interesting!

 

This one is inspired by our favorite summer flavors – sweet & juicy watermelon, refreshing cucumber, zesty lime, and fresh basil! But it doesn’t only taste delicious, this summery detox drink will also make you feel amazing by flushing bloat and keeping you hydrated any time of year!

We’re so in love with these detox drinks that we’ve even made them a huge part of  21-Day Body RebootTM, our life-changing program to help you jumpstart fat loss and feel energized and rejuvenated without feeling restricted. And although our bodies are naturally equipped to detox and cleanse, you can give yourself a serious leg up with certain health-promoting foods and drinks (like this one!). We call these drinks Clean-ToxTM drinks because they are so good at boosting your body’s natural detox process when you eat “clean,” wholesome food.

Want to check out more of our bloat-flushing “detox” drinks? Here are a few hotties!

Grapefruit Ginger Mint “Detox” Drink

Cool Citrus Cucumber Detox

Cucumber Blueberry Water Flush

Green Grape & Matcha Detox Drink

Apple Cider Vinegar & Lime “Detox” Drink

What makes this summery combo especially good for you? Here’s why it’s our bikini-season hero!

 

It helps prevent sweet cravings

Just like our other detox drinks, this lil’ number keeps sweet cravings at bay by filling up your belly so you don’t make hangry decisions. We all know how hard it is to say no to donuts when you’re hangry ;). When you’re filled up on good-for-you food and drinks, it’s so much easier to stay on track! Plus the natural sweetness of watermelon and basil gives your taste buds just what they’re looking for without loads of sugar or calories!

 

It flushes bloat

Hanging out in a bikini is no fun when you’re bloated, so we made sure this detox drink was filled with ingredients that keep your belly flat! Watermelon and cucumbers are both chock full of potassium, which helps flush out sodium and keep fluid balance normal (buh bye bloat!). Basil also works wonders for flat bellies! It’s in the same family as mint, so it calms down your digestive system and keeps everything running smoothly. We’re pretty obsessed with both mint and basil – we’ve even been known to chew on a few leaves straight! Add all that to water, the ultimate bloat-flusher, and you can kiss puffiness goodbye!

 

It speeds up muscle recovery

As personal trainers, we know that working out is key to getting that flat-belly bikini body. But that doesn’t mean you have to suffer from sore muscles. Research shows that watermelon helps speed up muscle recovery after exercise, so this drink will help you rehydrate and get back to feeling your best after a tough sweat session!

 

It’s a lifesaver for your skin

Ever wonder why cucumbers go on your eyes at the spa? Nope, it’s not for a snack in case you get hungry during a facial. Cucumbers do wonders for keeping your skin glowing and wrinkle free because of the vitamin C and silica content! Watermelon is your skin’s best friend too, especially in the summer. It’s loaded with “nature’s sunscreen,” lycopene, which helps prevent skin damage from sunburn to keep your skin healthy!

 

Give this Flat-Belly drink a whirl and let us know what you think!

 

Watermelon Cucumber Basil “Detox” Drink

Yield: 4 servings (8 oz per serving)

 

Ingredients:

½ cup cubed watermelon

½ cup diced cucumber

6-8 basil leaves

Juice of ½ lime

32 oz water

 

Directions:

  1. Combine the watermelon, cucumber, basil, lime, and water in a large pitcher. Let sit for at least 2 hours, or refrigerate overnight. Feel free to muddle the ingredients with the back of a wooden spoon to get most of the flavor out!
  2. Strain the mixture, if you’d like, and enjoy! You could also blend everything together with a little ice for an ultra-refreshing slushie! 🙂

 

If you strain the mixture, your drink will be virtually calorie-free, but you’ll still get all the benefits!

 

Nutrition info per serving (if you eat the fruits & veggies or blend it all together)

10 calories, 0g fat, 0g saturated fat, 52 mg potassium, 3g carbohydrates, 0.4g fiber, 2g sugar, 0g protein

Watermelon Cucumber Basil “Detox” Drink
 
Author:
Serves: 4
Ingredients
  • Ingredients:
  • ½ cup cubed watermelon
  • ½ cup diced cucumber
  • 6-8 basil leaves
  • Juice of ½ lime
  • 32 oz water
Instructions
  1. Directions:
  2. Combine the watermelon, cucumber, basil, lime, and water in a large pitcher. Let sit for at least 2 hours, or refrigerate overnight. Feel free to muddle the ingredients with the back of a wooden spoon to get most of the flavor out!
  3. Strain the mixture, if you’d like, and enjoy! You could also blend everything together with a little ice for an ultra-refreshing slushie! 🙂
  4. If you strain the mixture, your drink will be virtually calorie-free, but you’ll still get all the benefits!
Notes
Nutrition info per serving (if you eat the fruits & veggies or blend it all together)
Nutrition Information
Serving size: 1, 8 ounce serving Calories: 0 Fat: 0 g Carbohydrates: 0 g Protein: 0 g

 

Ten Quick, Easy & Healthy Meals You Can Make from the Items in Your Fridge

Wonder what one of the top questions we get as identical twin sister, veggie and chocolate-loving, registered dietitians and personal trainers is? Well, other than how we ended up going into the same profession (we’ll share that answer another day!) – it’s “what can I make for dinner that’s healthy, satisfying, easy and quick?”

Don’t worry; we’ve got you covered! Check out this kitchen staples list and the meals you can make using them, below.  We can’t tell a lie; most of these meals are so fast and simple that you can pull them off even after a long day with your eyes half shut! 😉

Keep these staples in your kitchen at all times– they’ll save you from mindlessly munching on chips and cookies as you decide what to order for dinner.  You can use these ingredients to whip up at least 10 healthy & easy meals!  (See our suggestions below–some of them we started making in our college days as nutrition students and we still make them today).

• frozen veggies (load up on all your faves, ideally non-starchy ones*! Our personal faves are Whole Foods’ organic cauliflower, Cascadian Farms’ organic broccoli cuts and Trader Joes’ organic broccoli florets [and Whole Foods’ organic tri-color peppers are great for stir-fries!])
• fresh fruit
• canned beans
• canned tuna (or our personal favorite, sardines! 🙂 )
• frozen skinless poultry and/or shrimp
• eggs
• nonfat Greek yogurt
• low-fat/ nonfat cheese (can store frozen to prevent spoiling)
• whole grain tortillas
• instant brown rice
• whole wheat pita bread
• tomato sauce
• salsa
• olive oil or another healthy oil in a spray container 
• oatmeal
• low-sodium soy sauce or low-sodium stir-fry sauce

*non-starchy veggies are most veggies except peas, potatoes and corn.  All veggies are healthy, just non-starchy ones contain fewer calories and carbohydrates.

10 healthy, quick and mindless meals you can make with the ingredients above:
(Use oil in a spritzer/ spray bottle to save calories.).  Recipes with links are variations of the options listed.

1) Chicken or shrimp and veggie stir-fry with brown rice
2)  Open Face Mediterranean Veggie & Tuna Sandwich or tuna sandwich on whole wheat pita with side of steamed veggies
3) Chicken, bean, & veggie burrito with low fat cheese and salsa  Try this Easy Burrito Bowl or this 5-Minute Burrito

4) Shrimp, bean and rice burrito with low fat cheese and salsa
5) Whole wheat veggie pita pizza or veggie and chicken pita pizza
6) Brown rice and beans with side of steamed veggies
7) Chicken parmesan—with marinara and low fat cheese, side of veggies
8) Scrambled egg tacos—veggies, chicken or beans, tortillas, low-fat cheese and salsa
9) Oatmeal Muesli
10) Scrambled eggs with low-fat cheese and veggies (omelet) in whole wheat pita or in whole grain tortilla and fruit.  Try these Easy Berry Stuffed Egg Crepes

And there you have it!  Give this list and these recipes a whirl and let us know which are your favorite go-to’s!

x & x,
L & T

Ten Quick, Easy Healthy Meals You Can Make from the Items in Your Fridge
 
Author:
Serves: 2
Ingredients
  • 1 boneless, skinless chicken breast
  • 2 cups romaine lettuce, roughly chopped
  • ⅔ cup quinoa, cooked
  • ½ avocado, sliced
  • 1 lime
  • dash of chili powder
  • ½ cup cherry tomatoes, sliced in half
  • 4 TBS low-fat shredded cheddar cheese
  • hot sauce (optional)
Instructions
  1. Sprinkle chili powder on both sides of chicken breast.
  2. Bake chicken breast in oven at 400 degrees for 30-40 minutes, until chicken is cooked all the way through.
  3. When the chicken is done, slice it up into bite-sized chunks.
  4. To assemble each bowl, lay down ½ cup of quinoa, 1 cup of lettuce, and ¼ cup of tomatoes.
  5. Add chicken to the bowls, top with avocado slices, and squeeze the juice of half a lime over each bowl.
Nutrition Information
Serving size: ½ recipe Calories: 319 Fat: 18g Carbohydrates: 18 g Sodium: 308 mg Fiber: 6 g Protein: 24 g

 

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!

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  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!
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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
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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