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5-Ingredient Microwave Peanut Butter Chocolate Chip Cookies

 

 

Yesterday, it happened…

While as identical twin sisters we pride ourselves in both being veggie-loving, registered dietitians and personal trainers who have an identical love for chocolate (plus a thang for sweets 😉 that we work hard to keep from getting the best of us—and from you), we also pride ourselves in having the identical prepared healthy kitchens for when our pesky sweet tooth rears its’ head.

And yesterday, a dreary Saturday, it happened—both of us felt like the sweet cravings were a bit more intense than usual –and our kitchens did not disappoint! Oh yeah! 🙂

 

Ever in the mood for an ooey-gooey cookie you don’t have to slave over the stove for?

 

Um, hello? Who isn’t?! ;)…

 

We recommend our clients keep a few healthy, necessary sugar-tooth busting pantry staples on-hand that can be used for many recipesA’hem, you better believe that yours & yours 😉 truly also keeps these in our house to satisfy our sweet tooth while keeping our waistline intact.

A few staple that we recommend are:

an over-ripe banana

peanut butter

whole oats (rolled is OK)

(We also suggest chocolate chips—hidden away if you can’t control yourself around them, but a few here and there go a long way if you can!).

 

You may remember these loves using our staples-

Chocolate Peanut Butter Banana Ice Cream

Frozen Banana Chocolasicles

Frozen Banana Chocolate Bites

 

 

Why Peanut butter?  As a pantry staple—other than it’s freakin’ delicious 🙂 , it’s got a creamy, hearty texture that helps to add to any faux high calorie dessert’s success.

From a nutrition standpoint—peanut butter’s got healthy fats (for the ‘ole ticker), lots of antioxidants (to protect your skin and your cells from damage from everyday living—i.e., pollution, stress, etc.), and a good dose of potassium for fighting high blood pressure—and for fighting bloat!  Add that PB (as we call it in our land of the PB- obsessed) has protein, is rich in fiber and has heart-healthy plant phytosterols.

The one caveat—peanut butter does add up quickly in calories, so a teaspoon or two will do ya! 😉  One level tablespoon clocks in at nearly 100 calories, so do not eat it straight from the jar and do measure portions of our <3 to keep it real and to be honest with yourself about how much you’re getting.

 

As kids, if we heard the word “peanut butter” everyone knew you could count us in.  And nowadays, our favorite indulgence is chocolate–and anything chocolate (hello Skinny Oreo Balls! 😉) .  As you can probably imagine, simply marry our two loves and we’re in pure heaven.  🙂  Of course, we like to combine peanut butter and chocolate in healthy, lower calorie indulgences that keep our waistlines in tact.   And we gotta admit, when we made this and added some oats, and overripe banana and a splash of almond milk, we were a bit beside ourselves with happiness.  Healthy, ooey, gooey goodness that we mixed, mashed and microwaved!  We hope you love these as much as we do.

 

Why a banana?

What better way to get sweet flavor but without any adding processed sugar?  The OVERRIPE banana is key here.  So sweet and delicious, yet no added sugar!  Plus, you’ll get loads of health-promoting nutrients and bloat-busting potassium and some fiber!  Bust your sweet tooth craving and beat bloat?  Someone just landed in flat-belly heaven! 😉

 

 

 

One of the things we love about these cookies is how truly easy they are to whip up!  If you liked our Cinnamon Oatmeal Raisin Cookies,  Skinny Speedy Walnut Oatmeal Cookies,  Wild Blueberry Cookies and how quick and easy they are to make, then you’ll love the

 

Other than the fact this cookie has no added sugar and tastes insanely delish and perfectly sweet, it’s packed with wholesome goodness.  As you now know,  protein, nutrients and fiber are just the appetizer.

An added bonus? Unlike most sugary desserts which leave you with an energy crash when the sugar leaves, this cookies’ high quality carbohydrates from the banana and oats will give you an energy boost, while its’ fiber (from oats and peanut butter) and protein from the peanut butter will keep you from grabbing the nearest peanut butter cup before your next meal!

 

It’s time to Mash, Mix & Microwave!!!  YAHOO!!  (PS—you can bake these if you want!)

 

 

 

 

5-Ingredient Microwave Peanut Butter Chocolate Chip Cookies

Other than the fact this cookie has no added sugar and tastes insanely delish and perfectly sweet, it’s packed with wholesome goodness. You’ve got protein, nutrients and fiber.
Serves: 4 small cookies or 1 large cookie

Ingredients:

1 very ripe banana, mashed
1/2 Tbsp. unsweetened vanilla almond milk
3 Tbsp. rolled oats
1 Tbsp. peanut butter

1-1/2 tablespoons chocolate chips

 

Directions:
1. If using an oven rather than microwave, preheat to 375°F.
2. In a medium sized bowl, combine banana, almond milk, and peanut butter, stirring until thoroughly combined. Stir in chocolate chips.
3. If using microwave: For one large cookie, simply spread mixture in bowl and microwave on high for 4-1/2 minutes. If you are making four cookies you can spray a plate, 4 small bowls or 4 ramekins. (The ramekins are nice to keep the cookies contained and perfectly round.)
4. Scoop out about 2-1/2 tablespoons each, and flatten on the plate or in ramekin. Repeat for each ramekin.

5. Place the four ramekins or the one plate in microwave on high for 4 minutes.  Depending on the strength of your microwave cooking time may vary. Simply use a toothpick or a fork and poke cookie the whole way through. *If wetness comes off on fork or toothpick, continue to put back in microwave in 30 second increments until cooked.

If making one big cookie, may want to place plate in fridge or freezer to help “congeal” for a minute after cooking.

*If using oven: Place 2-1/2 Tbsp of mixture on a greased baking sheet and bake for 10 minutes. Remove from oven when cooked completely through.

 

Makes 4 Cookies.
Nutrition Facts Per Serving (1 Cookie): 89 Calories, 14 g carbohydrate, 4 g fat, 2 g protein, 25 mg sodium, 2 g fiber

 

5-Ingredient Microwave Peanut Butter Chocolate Chip Cookies
 
Microwave Peanut Butter Chocolate Chip Cookie! Only 89 Calories --and you can make 'em in 5 Minutes with 5 ingredients you already have at home. Healthy, you'd never know they don't even have sugar 😉
Author:
Serves: 4
Ingredients
  • 1 very ripe banana, mashed
  • ½ Tbsp. unsweetened vanilla almond milk
  • 3 Tbsp. rolled oats
  • 1 Tbsp. peanut butter
  • 1-1/2 tablespoons chocolate chips
Instructions
  1. Directions:
  2. If using an oven rather than microwave, preheat to 375°F.
  3. In a medium sized bowl, combine banana, almond milk, and peanut butter, stirring until thoroughly combined. Stir in chocolate chips.
  4. If using microwave: For one large cookie, simply spread mixture in bowl and microwave on high for 4-1/2 minutes. If you are making four cookies you can spray a plate, 4 small bowls or 4 ramekins. (The ramekins are nice to keep the cookies contained and perfectly round.)
  5. Scoop out about 2-1/2 tablespoons each, and flatten on the plate or in ramekin. Repeat for each ramekin.
  6. Place the four ramekins or the one plate in microwave on high for 4 minutes. Depending on the strength of your microwave cooking time may vary. Simply use a toothpick or a fork and poke cookie the whole way through. *If wetness comes off on fork or toothpick, continue to put back in microwave in 30 second increments until cooked.
Notes
IIf making one big cookie, may want to place plate in fridge or freezer to help “congeal” for a minute after cooking.

*If using oven: Place 2-1/2 Tbsp of mixture on a greased baking sheet and bake for 10 minutes. Remove from oven when cooked completely through.
Nutrition Information
Serving size: 4 cookies Calories: 89 Calories Fat: 4 g Carbohydrates: 14 g Sodium: 25 mg Fiber: 2 g Protein: 2 g

 

 

Orange Creamsicle Overnight Oats

We have a long love affair with orange creamsicles that dates back to elementary school. While our cook-everything-from-scratch, granola baking hippie (minus the drugs) mom, who had the best intentions to keep us healthy, gave us her low-sugar, home-cooked dessert every night, she did give us money to buy ice cream at school every Friday for a special indulgence. We’d look forward to it all week long, and we’d dream of the Orange Creamsicle we’d often choose (the Strawberry Shortcake ice cream bar took a close second! 🙂 ). Now, as registered dietitians with a sweet tooth that we work hard to keep in check, we still love the flavor of orange creamsicles, and this healthy rendition of an orange creamsicle is inspired by our childhood Friday ice cream special!

 

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

Coco Chia Granola Balls

Strawberry and Citrus Salad with Avocado 

 

 

Every feel rushed in the morning?! We hear ya! These are for you! And because…

 

we can’t all be morning people, and for those of you who aren’t – these Orange Creamsicle overnight oats will be your wake-up call! Not only can they be fully prepared the night before, but they also provide the nutrients you need to get your day started on the right foot, no matter what side of the bed you got off of.

 

We call this our Shake, Rattle and Roll breakfast! Simply put all the ingredients in a jar, shake them, rattle ’em if you please 😉 and refrigerate! Roll out the door with them in the morning!

 

Healthy Bonuses:

The oats are rich in energy-revving whole grain carbohydrates to keep you fueled. Plus, their soluble fiber helps to lower cholesterol and fight heart disease.

 

 

 

Packed with oranges which are a great source of vitamin C, this breakfast will help to bolster your immune system, and as an added bonus it helps with the formation of collagen – so you can look forward to healthy and younger-looking skin! And oats combined with oranges are the perfect match, since the iron in the oats is more easily absorbed with the help of vitamin C!

Orange Creamsicle Overnight Oats

Preparation Tip: When preparing this delicious breakfast make sure to use a container/jar that allows room for the ingredients to be shaken – a mason jar works perfectly! And for added flavor and nutrients feel free to toss in a few more of your favorite fruits. Blueberries, raspberries or strawberries are the perfect addition!

Serves 1

Ingredients:

1/2 cup oats

1/2 cup nonfat plain Greek yogurt

1 orange, peeled and sectioned

1/2 teaspoon vanilla extract

1 tablespoon ground flax

1/4 cup nonfat milk

 

Instructions:

  1. Place all ingredients in a jar or container with life. Shake to combine, then place into fridge overnight. Enjoy the next morning!

Nutrition facts per serving:

315 calories, 5 grams fat, 0 grams Saturated fat, 47 grams Carbohydrates, 69 grams Sodium, 8 grams Fiber, 22 grams Protein

 

Orange Creamsicle Overnight Oats
 
Author:
Ingredients
  • ½ cup oats
  • ½ cup nonfat plain Greek yogurt
  • 1 orange, peeled and sectioned
  • ½ teaspoon vanilla extract
  • 1 tablespoon ground flax
  • ¼ cup nonfat milk
Instructions
  1. Place all ingredients in a jar or container with lid. Shake to combine, then place into fridge overnight. Enjoy the next morning!
Nutrition Information
Calories: 315 Fat: 5g Saturated fat: 0g Carbohydrates: 47g Sodium: 69g Fiber: 8g Protein: 22g

 

 

Super Berry Weight Loss Smoothie

If we had a dime for every time we heard… (oh my gosh, clearly, we’re turning into our parents who loved this cliché—a bit unsettling!) But honestly, do you know how many times we’ve heard someone say that there just aren’t good ways to get satisfying amounts of protein in smoothies unless you can tolerate dairy?

 

Here are a few of our smoothies, in case you’re lookin’

Apple Flax & Pomegranate “Detox” Smoothie

Green Grape & Matcha “Detox” Smoothie

Blueberry Lemon Morning “Detox” Smoothie

Truly, we get it, when you’re looking for at least 15-20 grams of protein in a meal to help you to stay satisfied so you don’t end up looking for something else to eat a few hours later, Greek yogurt is a great way to help you to achieve that protein. But if you’re looking for a dairy-free or vegan option, it can be a bit more challenging.

(Psst… while they do make lactose-free whey protein powders, some of our more sensitive lactose intolerant clients have noticed that even these affect their stomachs.)

Over the years we’ve felt the pain our lactose intolerant, vegan and dairy-free clients when they want to enjoy a smoothie that would actually promote a healthy weight loss, rather than promoting weight gain…

That’s why we’ve been so thrilled to see pea protein burst into the market and become mainstream! It’s one of the easiest, healthiest and one of the best ways to get protein into your weight loss smoothie—whether you’re lactose intolerant or not!

We love that you don’t have to worry about it spoiling—and it can help you to make a smoothie into a healthy protein-packed meal!

Here’s why pea protein rocks—and why it’s so great in your weight loss smoothie!

It contains both fiber & protein: If you’ve spent any time on our blog, you know that the magical combination for weight loss is a meal that contains both protein and fiber, to keep you satisfied, your energy on an even keel and keep your blood sugar level stable.

o Power to Pulses! Not many foods contain both protein and fiber, and peas, like all pulses (the delicious, protein-packed, sustainable foods you know as dried peas, beans, lentils and chickpeas) contain this weight loss friendly combo!

• Pssst….fun fact: In 2016 Pulses were named International Year of Pulses (IYP) by the United Nations.

• Research show that pulses (like pea protein), aid in weight loss even when calories aren’t restricted. Check out this 2016 study1, that found that it was just 3/4 cup of pulses per day that worked!

Super Berry Protein Smoothie

The combination of the antioxidant-rich strawberries and blackberries pack a fiber-punch while making this smoothie delightfully sweet and refreshing.  The unexpected superstar weight loss ingredient is the protein-packed pea protein, as like all pulses, can aid in weight loss even when calories aren’t restricted and it was also found to be more effective than whey protein at fighting against hunger

Servings: 1 serving = 16 ounces

Ingredients
• 1 cup unsweetened vanilla almond milk
• 1/2 frozen banana
• 1/2 cup frozen strawberries
• 1/2 cup frozen blackberries
• 1 scoop (27 grams) pea protein (We used Garden of Life’s Organic Raw Protein & Greens)

Directions
1. Blend Ingredients

Nutrition facts per 16 ounce smoothie: 256 Calories, 35 g carbohydrate, 5 g fat, 23 g protein, 0 g saturated fat, 10 g fiber

As you happily sip this Pea Protein Weight Loss smoothie, sip on this…
o A study published in Nutrition Journal found that pea protein was more effective at starving off hunger than whey protein; improved satiety can potentially lead to weight loss. Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3295702/

1 Kim SJ, de Souza RJ, Choo VL et al. Effects of dietary pulse consumption on body weight: a systematic review and meta-analysis of randomized controlled trials https://www.ncbi.nlm.nih.gov/pubmed/27030531 

Photo courtesy of pulses.org 

Super Berry Weight Loss Smoothie
 
Author:
Ingredients
  • • 1 cup almond milk
  • • ½ frozen banana
  • • ½ cup frozen strawberries
  • • ½ cup frozen blackberries
  • • 1 tbsp pea protein
Instructions
  1. Blend Ingredients

Grapefruit Ginger Mint Soda–DIY- Make-Your-Own Natural Soda

We grew up in a household with a healthy, cook-it-from scratch, granola-baking mom, who we often refer to as a hippie, minus the drugs. She never bought soda, so we rarely had it, only when we went to our besties’ house and occasionally shared a can of Fresca. We loved the bubbles and the grapefruit flavor, so when we got numerous emails from many of you requesting recipes for healthy, low-sugar soda recipes without artificial sweeteners, we instantly thought of the sweet and sour flavor of grapefruit for inspiration. While we’re making a healthy, DIY soda, as registered dietitians, we couldn’t help but make it even healthier by adding some of the benefits of our “detox” drinks (😊).

So we’ve concocted a delish flavor combination that not only tastes delish, but it flushes bloat, so we all can feel great!

This ‘lil grapefruit, ginger, and mint concoction is packed with antioxidant goodness, fresh flavor, and a spicy kick from the ginger that will make you want to keep sipping your way healthy (and slim!).

 

 

Psst…. In search of more of our bloat-flushing bevvies? Please feel free to search this site! And here are a few to try:

Minty Lime Iced Green “Flat Belly” Tea
Cool Citrus Cucumber Detox
Apple Cider Vinegar & Lime “Detox” Drink
Cucumber Blueberry Water Flush
Lemon Ginger Detox Drink
Mixed Citrus Ginger Flush

Drinks like these detox beverages above have become so important in the success of our clients that we’ve even included them as an important part in our 21-Day Body Reboot™, our life-altering program that helps you to lose your last 10 pounds or more—while going wild on the weekend!
They immediately help to get your mind and body back on the healthy track. We call them Clean-ToxTM drinks because they work especially well in helping the body in its’ natural detox process as you eat, wholesome, “clean” (aka, unprocessed) food. And although your body is equipped to detox and cleanse itself naturally, certain health-promoting foods and drinks, like these “detox” beverages, can be monumental when it comes to assisting in its process— and that’s why we included the components in our DIY natural soda.

Here’s why this drink is so good for your health! 😉):

It flushes bloat

When you’re dehydrated, your body hangs onto sodium, making you feel bloated and puffy. It’s easy to get dehydrated, especially in the summer if you’re out in the sun all day, or especially if you indulge too much in salty foods or boozy drinks! Drinking plenty of water and seltzer helps flush excess sodium and waste out of your body so you feel light and bloat-free. The ginger and mint in this drink also help flush bloat with their anti-inflammatory and stomach-soothing properties! They both help ease indigestion and eliminate gas to help you reset from a day of heavy foods or just show up to the beach with a flat belly, rather than with tummy troubles.

It reduces inflammation

We made sure that just about everything in this drink is anti-inflammatory! Grapefruit is packed with vitamin C, an immune-boosting antioxidant that mops up free radicals and toxins, preventing them from causing inflammation. Mint and ginger pack in antioxidant properties, too! Ginger owes its anti-inflammatory benefits to a polyphenol called gingerol, which is a potent anti-inflammatory and anti-cancer agent. Mint’s behind-the-scenes savior is rosmarinic acid, which calms everything down and chases out free radicals that damage and age the body.

Why do we care so much about inflammation?  Well, in a healthy body, inflammation occurs when there’s some sort of damage as a signal that your body needs to work to heal the spot where the damage occurred (like if you get a cut, the pain that happens is your body’s inflammatory system yelling “Hey, help us out over here! There’s an injury – send all your healing cells!”) That’s totally normal (and necessary) – but the trouble happens when your body is faced with constant inflammation from toxins like alcohol, chemicals in processed foods, and more. Then, your body essentially goes into damage-control mode and works in overdrive to keep up with all the little bits of damage spread all over your body, wearing down your immune system and leading to lots of chronic health issues.

Eating – and drinking – foods with anti-inflammatory properties (like this hot number!) help fight that chronic inflammation so that your body can stay healthy and use energy for stuff like exercise and normal bodily processes, rather than trying to chase down the inflammation.

It crushes sweet cravings

This drink will fill your tummy, keeping you from getting overly hungry – or dare we say hangry? We all know that when you’re hangry, it’s hard to make reasonable food decisions, and we tend to end up reaching for the sweets rather than something filling and nourishing. Plus, the slight sweetness from the juicy grapefruit, the fresh mint and the small amount (15-calories worth) of syrup is just enough to give your sweet tooth something to hang onto, without having to dive into chocolate cake to feel satisfied!

It keeps your skin healthy

We’ve all fallen victim to sunburns during the summer, (we’re talkin’ to you– blistery burn from our Barbados soccer team trip in high school!) and it’s definitely not fun. But sunburns also wreak havoc on your skin health! Thankfully, grapefruit is loaded with “nature’s sunblock,” lycopene. Lycopene helps prevent sun damage before it’s done, helping you avoid the premature wrinkles and skin cancer that damage from UV rays can cause.

The vitamin C from the grapefruit and mint in this drink is also a skin-saver! Vitamin C plays an important role in collagen formation, a process that keeps skin vibrant, healthy, and youthful.

The best part about this drink? It’s totally flexible! If you’re absolutely in love with ginger (like Lyssie), add in another slice! If adding more mint makes you feel like you’re drinking a mojito, go for it! There’s no wrong way to do it!

Grapefruit Ginger Mint Soda–DIY- Make-Your-Own Natural Soda

Makes 1 cup concentrate, 4 cups of soda.
To make 1 cup soda: combine ¼ cup concentrate, ¾ cup seltzer water, and 1 tsp simple syrup

Grapefruit Ginger Mint Concentrate

Ingredients:
½ grapefruit, sliced
1 tsp chopped or sliced ginger
5-6 mint leaves
1 cup water

Directions: 
1. Place all ingredients in a pitcher or large jar and smash them with the back of a wooden spoon to release juices.
2. Add the water and stir.
3. Let infuse in the fridge overnight, then strain.
4. To make soda: combine ¼ cup concentrate with ¾ cup seltzer water and 1 tsp simple syrup (recipe below)

Simple Syrup Ingredients:
1 cup water
1 cup sugar (organic, preferably); you can use honey if you prefer.

Directions:
Simmer the water and sugar, stirring occasionally until completely dissolved. Let cool.
Note: Start by adding a teaspoon of syrup to your natural soda and slowly add more, if needed. Each teaspoon simple syrup has approximately 15 calories and 4 grams of carbs (sugar).

Nutrition Information: 15 calories, 0 grams fat, 0 grams sodium, 82 mg potassium, 4 grams carbs, 1 gram fiber, 4 grams sugar, 0.4 grams protein

 

 

Grapefruit Ginger Mint Soda--DIY- Make-Your-Own Natural Soda
 
Author:
Ingredients
  • ½ grapefruit, sliced
  • 1 tsp chopped or sliced ginger
  • 5-6 mint leaves
  • 1 cup water
  • Directions:
  • 1. Place all ingredients in a pitcher or large jar and smash them with the back of a wooden spoon to release juices.
  • 2. Add the water and stir.
  • 3. Let infuse in the fridge overnight, then strain.
  • 4. To make soda: combine ¼ cup concentrate with ¾ cup seltzer water and 1 tsp simple syrup (recipe below)
  • Simple Syrup Ingredients:
  • 1 cup water
  • 1 cup sugar (organic, preferably); you can use honey if you prefer.
Instructions
  1. Simmer the water and sugar, stirring occasionally until completely dissolved. Let cool.
  2. Note: Start by adding a teaspoon of syrup to your natural soda and slowly add more, if needed. Each teaspoon simple syrup has approximately 15 calories and 4 grams of carbs (sugar).
  3. Nutrition Information:
  4. calories, 0 grams fat, 0 grams sodium, 82 mg potassium, 4 grams carbs, 1 gram fiber, 4 grams sugar, 0.4 grams protein

Pineapple Lemon Ginger Soda- DIY- Natural Make-Your-Own-Soda

As registered dietitians who undeniably were born with our sweet tooth leading it’s way to what foods we’d like as picky kids, we giggle when we think about how excited we’d get about certain sweets that our healthy, cook-it-from scratch granola-baking mom didn’t give us too often. When we were eight, our mom let us choose what we wanted to do for our birthday party and we chose a “Make-your-own Pineapple Sundae Party.” Sure, there was ice cream involved, but surprisingly, we were all about the sweet pineapple (we did love the ice cream too!), and we were so excited about the thought of the sweet that we even came up with a theme song and dance for the party with our bestie, Mary, and it was all about the pineapple—“Pineapple sundaes, yum, yum, yum”—we’d sing it endlessly and rub our bellies, fall back on the bed, and do it all over again! Oy! 😉

Now, we’re still fans of the sweet, delish flavor of pineapple, but as registered dietitians, we’re also obsessed with the health benefits of pineapple. So when you requested recipes for an all-natural soda that doesn’t contain artificial sweeteners, we couldn’t help but to concoct a soda that contains pineapple—and we stepped it up a notch so our DIY natural soda actually even has health benefits—in fact, we figured that while you’re trying to get healthier and get less soda or if you’re just trying to avoid it all together, we could make a delicious DIY alternative and even insert a bit of the benefits from some of our “detox” drinks in the process–so that’s what we did! (woot, woot! 😊).

Psst… looking for 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

If you want to immediately get your mind and body back on the healthy track and you’re craving soda, this natural, lightened up soda (only 18 calories—and nothing artificial!!) is your ticket. It helps to flush bloat, restore your body and mop up the toxins and damage. And although your body is equipped to detox and cleanse itself naturally, certain health-promoting foods and drinks, like this one, can be monumental when it comes to assisting in its process. This refreshing drink packs in some great nutrients that are especially helpful when you want to look and feel your best and quickly get your body feeling lighter. Plus, as you sip this, you’ll set the tone for a healthy day, knowing that you’re doing something great for yourself by simply drinking it—let alone if you’re drinking instead of soda in which case you’ll also be slashing artificial chemicals or huge amounts of excess sugar! And this drink will fill your stomach and help to prevent you from feeling hungry and from overeating and from diving in to junk food or the first unhealthy food you see simply because you’re ravenous.

Here’s how this drink works it magic (and we all certainly can use a little magic every now and then):

The water + seltzer: They both help to flush bloating sodium and waste from of your body and keeps your 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 pineapple: For starters, for us, it adds that delicious sweetness to the 18- calorie drink (Yes, you read that right!) so that we get the sweet flavor our sugar tooth is after but without the calories and sugar bloat! Plus, having something sweet helps to dodge sugar cravings, woohoo! Pineapple is an excellent source of bromelain, an enzyme that aids in digestion and can help prevent indigestion and bloating. Plus, pineapples provide antioxidants and vitamin C, which both help repair muscles and tissues and aid in recovery. They help your cells to heal themselves and fend off damage from toxins or irritants. By protecting your cells, they keep your body in better working order and help to fight some of the damage done from overindulging in unhealthy foods and drinks so that your insides can settle, avoiding inflammation and added puffiness.

The lemon: 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.). Lemon, like the pineapple is 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! 😉

The ginger: (Yes, I, Lyssie, admittedly am obsessed with ginger and add it to most of my home-cooked dinners—buh bye bloat, buh bye damage from toxins!). Ginger contains antioxidant and anti-inflammatory components. As an antioxidant it is able to neutralize free radicals, chemicals that can travel through the body and cause damage to healthy cells. When you overindulge on food and drink and your intestinal tract is acting out in response, i.e.–you’re feeling bloated and your tummy is full of discomfort, ginger is great! You simply need to settle your insides so they can start calming down, repairing, de-puffing, rebooting and rinsing the bloat. Your body responds to poor food choices and toxins with inflammation. So preventing that inflammation means not only will you have a less inflamed inside and less stomach distress, but also that you’ll be healthier in the long haul! Chronic inflammation causes damage to tissues in the body and it speeds the aging process. It also wreaks havoc on your insides so preventing it means less bloating and puffiness so that you can feel your best! Ginger also fights bloat by helping to ease stomach and intestinal discomfort and it is even used in anti-gas medications .

Note: If you make our Pineapple Lemon Ginger “Detox” Drink, the proportions of the ingredients are different here to make the concentrate to make the soda mix.

Pineapple Lemon Ginger Soda- DIY- Natural Make-Your-Own-Soda

Each recipe makes 1 cup concentrate, 4 cups of soda.

To make 1 cup soda: combine ¼ cup concentrate, ¾ cup seltzer water, and 1 tsp simple syrup

For concentrate:
Ingredients:
1 cup frozen/thawed pineapple
½ lemon, sliced
1 tsp chopped or sliced ginger
1 cup water

Directions:
1. Place all ingredients in a pitcher or large jar and smash them with the back of a wooden spoon to release juices.
2. Add the water and stir.
3. Let infuse in the fridge overnight, then strain.
4. To make soda: combine ¼ cup concentrate with ¾ cup seltzer water and 1 tsp simple syrup (recipe below)

 

Simple Syrup Ingredients:
1 cup water
1 cup sugar (organic, preferably); you can use honey if you prefer.

Directions:
Simmer the water and sugar, stirring occasionally until completely dissolved. Let cool.
Note: Start by adding a teaspoon of syrup to your natural soda and slowly add more, if needed. Each teaspoon simple syrup has approximately 15 calories and 4 grams of carbs (sugar).

 

Nutrition Facts Per Serving with 1 teaspoon syrup: 18 Calories, 0 g Fat, 0 g Saturated Fat, 0 mg Cholesterol, 0 mg Sodium, 4 g Carbohydrate, 0 g Fiber, 2 g Sugar, 0 g Protein

 

Pineapple Lemon Ginger Soda- DIY- Natural Make-Your-Own-Soda
 
Each recipe makes 1 cup concentrate, 4 cups of soda. To make 1 cup soda: combine ¼ cup concentrate, ¾ cup seltzer water, and 1 tsp simple syrup
Author:
Ingredients
  • For concentrate:
  • 1 cup frozen/thawed pineapple
  • ½ lemon, sliced
  • 1 tsp chopped or sliced ginger
  • 1 cup water
  • Simple Syrup Ingredients:
  • 1 cup water
  • 1 cup sugar (organic, preferably); you can use honey if you prefer.
Instructions
  1. Place all ingredients in a pitcher or large jar and smash them with the back of a wooden spoon to release juices.
  2. Add the water and stir.
  3. Let infuse in the fridge overnight, then strain.
  4. To make soda: combine ¼ cup concentrate with ¾ cup seltzer water and 1 tsp simple syrup (recipe below)
  5. Simple syrup directions:
  6. Simmer the water and sugar, stirring occasionally until completely dissolved. Let cool.
  7. Note: Start by adding a teaspoon of syrup to your natural soda and slowly add more, if needed. Each teaspoon simple syrup has approximately 15 calories and 4 grams of carbs (sugar).
  8. Nutrition Facts Per Serving with 1 teaspoon syrup
  9. : 18 Calories, 0 g Fat, 0 g Saturated Fat, 0 mg Cholesterol, 0 mg Sodium, 4 g Carbohydrate, 0 g Fiber, 2 g Sugar, 0 g Protei

Kiwi & Olive Quinoa with Cranberries and Feta

A big fat cooking rut.  I, Lyssie, was in one.  Yes, even this registered dietitian and one of The Nutrition Twins who loves to cook got stuck in one.  And thanks to two generous samples- #zesprikiwifruit and #organicgrain (organicgrains.com) and an urge to instantly marry the two in one dish, I’ve been set free!  Having these delicious and healthy ingredients forced me out of my healthy, in a hurry “go-to meals “and got my creative juices flowing once again and gave me the ammunition to make a new, quickie and healthy alternative!  And thank gosh, I’m B-A-C-K! 🙂

It feels great to be back in the “mode”, whipping up light, summer-inspired dishes that don’t require slaving over the stove.  After all, summer is my favorite season and fresh summer produce is so much fun to take advantage of.  Quinoa (the wholesome, protein and fiber-packed grain) is perfect for summer since it’s light and satisfying and makes me think of the Mediterranean and of olives.  I know olives aren’t necessarily a summer food for most, but for me, I immediately think “olives” and summer are a pair.  I live in New York City and I get my olives at Fairway or Zabars from the big barrels.  Shopping with winter coats and gloves and scarves are not how I envision shopping for olives, rather in a summery tank top and shorts scream olives to me! J

Tammy and I always say “O-live for olives”.  Translation: I live for olives. 😉  Olives not only a source of good-for-you, mono-unsaturated fats, they also contain powerful antioxidants and anti-inflammatories that protect the cardiovascular system, respiratory system, nervous system, musculoskeletal system, immune system, inflammatory system, and digestive system—and help to prevent cancer!

Kiwi (in this recipe we used Sungold kiwi, which is a new, golden-fleshed variety.  It’s got a refreshing sweet taste with just a hint of sour—and just like other kiwi fruit, it’s packed with vitamin C that helps your skin to glow as it enhances collagen formation, making your skin more elastic so it can appear more youthful.  And it’s got fiber to help keep your digestive tract constipation and bloat-free!

Briny olives, sweet kiwi and chewy cranberries with salty feta and satisfying quinoa—this dish packs flavor with a nutritional punch.

Photo taken pre-feta

 

Kiwi & Olive Quinoa with Cranberries and Feta

Serve this light, satisfying number with a chopped salad of cucumber and tomato or with a side of steamed broccoli.

 

Serves 4

Ingredients

3/4 cup uncooked quinoa or 1-1/2 cups cooked quinoa (we used Organic Grains from their generous mailing delivery)

1-1/2 cup water

3/4 Tbsp. olive oil

3/4 cup Kalamata olives

3/4 Tbsp. red wine vinegar

3/4 Tbsp. fresh lime or lemon juice (alternatively, you can substitute this for 3/4 Tbsp. red wine vinegar)

15.5 ounce can, chick peas, (ideally low salt, we use Trader Joe’s Organic chickpeas which are lower in sodium than most, 140 mg/serving))

Pink Himalayan sea salt, ground to taste, optional

 

1/4 cup dried cranberries

3 ounces fat-free crumbled feta

2 tsps. fresh ginger, finely grated, optional

2 Zespri kiwis, sliced and quartered

 

Directions:

  1. If using uncooked quinoa, prepare quinoa by adding to a medium sauce pan with 1-1/2 cups water and bring to a boil. Lower heat, cover and simmer until tender and most of the liquid has been absorbed (about 15 to 20 minutes). Fluff with a fork.
  2. Mix olive oil, vinegar and lime juice (or lemon juice, if you opt for that) together.
  3. Pour over quinoa and stir in well. Drain about one-quarter of the liquid in the can of the chickpeas out and pour chickpeas into quinoa.  Grind salt to taste in quinoa and chickpea mixture.
  4. Stir in cranberries, feta and ginger. Gently fold in kiwi.  Serve warm or chilled! Enjoy!

Nutrition facts per serving:

355 Calories, 9 g fat, 1 g saturated fat, 15 g protein, 53 g carbohydrate, 9 g fiber, 314 mg sodium

OrganicGrains.com and Zespri Kiwifruit both sent The Nutrition Twins samples that were used in the creation of this meal!

Kiwi & Olive Quinoa with Cranberries and Feta
 
Author:
Serves: 4
Ingredients
  • Ingredients
  • ¾ cup uncooked quinoa or 1-1/2 cups cooked quinoa (we used Organic Grains from their generous mailing delivery)
  • 1-1/2 cup water
  • ¾ Tbsp. olive oil
  • ¾ cup Kalamata olives
  • ¾ Tbsp. red wine vinegar
  • ¾ Tbsp. fresh lime or lemon juice (alternatively, you can substitute this for ¾ Tbsp. red wine vinegar)
  • 15.5 ounce can, chick peas, (ideally low salt, we use Trader Joe’s Organic chickpeas which are lower in sodium than most, 140 mg/serving))
  • Pink Himalayan sea salt, ground to taste, optional
  • ¼ cup dried cranberries
  • 3 ounces fat-free crumbled feta
  • 2 tsps. fresh ginger, finely grated, optional
  • 2 Zespri kiwis, sliced and quartered
Instructions
  1. Directions:
  2. If using uncooked quinoa, prepare quinoa by adding to a medium sauce pan with 1-1/2 cups water and bring to a boil. Lower heat, cover and simmer until tender and most of the liquid has been absorbed (about 15 to 20 minutes). Fluff with a fork.
  3. Mix olive oil, vinegar and lime juice (or lemon juice, if you opt for that) together.
  4. Pour over quinoa and stir in well. Drain about one-quarter of the liquid in the can of the chickpeas out and pour chickpeas into quinoa. Grind salt to taste in quinoa and chickpea mixture.
  5. Stir in cranberries, feta and ginger. Gently fold in kiwi. Serve warm or chilled! Enjoy!
Nutrition Information
Serving size: 1 serving Calories: 355 Fat: 9 g Saturated fat: 1 g Carbohydrates: 53 g Sodium: 314 mg Fiber: 9 g Protein: 15 g