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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

 

 

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

 

Lemon Ginger Turmeric “Detox” Tea

 

This flat-belly, inflammation and toxin-fighting drink is one of our faves—especially after we haven’t gotten a good night’s rest and feel especially stressed or rundown.    And while this twin sister team of registered dietitians and personal trainers originally started making elixirs like this when we created our Cucumber Blueberry Water Flush, our Lemon Ginger Detox drink and our Vitamin C Infused “Detox” Water

for you and for our clients who were requesting more drinks like this after experiencing the positive benefits, these hot numbers have become our besties as well!

If you’ve tried them, you know it’s no secret that these bevvies help to prevent hunger and overeating, squash cravings, beat the bloat and flood the body with nutrients that  help combat the damage caused by a poor diet, alcohol, daily stress and from everyday living.  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!

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 this one, can be monumental when it comes to assisting in its process.

 

Why are we obsessed with this flat-belly number?

The chance to combine two of the most powerful anti-inflammatory ingredients?! Sign us up! 🙂

 

Less inflammation= a calmer body on the inside, less stomach distress, less bloat.

YUM!  A little sweet, a little spicy… you’ll want to keep drinking.  You’ll also hydrate as you get water:

 

This pic below shows how I made it to place in the tea strainer with fresh turmeric.   You are seeing both the ginger and turmeric grated. You’ll see directions for whichever you choose to use–fresh or powdered turmeric below.  Who’s got your back and belly, baby?! Us 🙂

 

The water: Water washes bloating sodium and waste from your body, preserving your kidneys and intestines, keeping them in better condition. And water helps the body to run at its’ best since every process in the body relies on water.

The ginger: (Yes, I, Lyssie, confess that I’m ginger-obsessed and it somehow finds its way to most of my home-cooked dinners— au revoir bloat and damage from toxins!). Ginger contains antioxidant and anti-inflammatory components.

  • When you overindulge in food and drinks 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!
  • It helps to ease stomach and intestinal discomfort and settles 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. Chronic inflammation causes damage to tissues in the body and it speeds the aging process. Preventing that inflammation means not only will you be less inflamed inside and have less stomach distress, but you’ll also be healthier in the long haul!

Turmeric: (another recent obsession for Lyssie—after discovering its’ anti-inflammatory benefits help her sinuses during the seasonal allergies she got for the first time in NYC–she even sprinkles it on some foods she eats with her hands, like kale chips and turnip fries (although she has to be careful because the orange color of the turmeric [powerful antioxidants] colors her nails–oy!) This is one of the most potent healers; it protects the cells from harmful free-radicals.  If you’ve overdone it with a poor diet, this is one way to help nurse your body back to health!

 

This pic below is the ginger root and turmeric root, just hanging, before I grated them. 😉  Once you peel the skin of the turmeric it looks like a baby carrot!

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.). The vitamin C in lemon is a potent antioxidant that 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.

Lemon Ginger Turmeric “Detox” Tea

You can reserve the “tea” in the strainer for several uses.  Feel free to add a sprinkle of cinnamon or cayenne for an additional boost.

Start with this simple combo for 1 serving:

Ingredients:

8 ounces water

1 tbsp. grated ginger

1 tbsp grated turmeric (*alternatively 1 tsp ground turmeric)

Juice from fresh lemon

Directions:

  1. Boil water.
  2. Place grated ginger and turmeric in tea strainer** and place inside a coffee mug. Pour boiling water in and let steep for several minutes.
  3. Remove strainer and reserve for second cup of tea. Squeeze several squirts of lemon in mug and enjoy! Note: You can reserve the tea in the strainer for several uses.

*If using ground turmeric, place in the mug when you add the strainer with grated ginger, add the warm water and stir until no lumps.

**If you don’t have a tea strainer, you can place the grated ginger and turmeric in the cup loosely and strain before drinking.

Nutrition Facts per 8 ounce serving:  2 Calories

Lemon Ginger Turmeric “Detox” Tea
 
Author:
Serves: 1 serving
Ingredients
  • You can reserve the “tea” in the strainer for several uses. Feel free to add a sprinkle of cinnamon or cayenne for an additional boost.
  • Start with this simple combo for 1 serving:
  • Ingredients:
  • 8 ounces water
  • 1 tbsp. grated ginger
  • 1 tbsp grated turmeric (*alternatively 1 tsp ground turmeric)
  • Juice from fresh lemon
Instructions
  1. Directions:
  2. Boil water.
  3. Place grated ginger and turmeric in tea strainer** and place inside a coffee mug. Pour boiling water in and let steep for several minutes.
  4. Remove strainer and reserve for second cup of tea. Squeeze several squirts of lemon in mug and enjoy! Note: You can reserve the tea in the strainer for several uses.
  5. *If using ground turmeric, place in the mug when you add the strainer with grated ginger, add the warm water and stir until no lumps.
  6. **If you don’t have a tea strainer, you can place the grated ginger and turmeric in the cup loosely and strain before drinking.
Nutrition Information
Serving size: 1 cup Calories: 2

Citrus & Avocado Salad

When we were growing up, our health-conscious mom gave us some form of citrus fruit nearly every day, especially in the winter, since that’s when citrus is in season and when she thought we could use an additional boost of vitamin C to keep the cold and flu away.  Often she’d serve half a grapefruit at breakfast and we’d scoop out each section of the inside with a spoon.  If she didn’t serve us citrus fruit at lunch or breakfast, our mom would surely add it to our nightly appetizer salad. 🙂 As much as we appreciated all the healthy food she fed us as kids, now as registered dietitians we truly appreciate it!  We’re always whipping up dishes inspired by our Mom, and this Citrus and Avocado Salad is no exception.  Rock on Mom! 🙂

 

Looking for more healthy salad recipes? Here are a few to try!

Crunchy Zesty Cucumber Cantaloup

Watermelon Mint Detox Salad

Veggie Bean Salad with Dijon Vinaigrette 

Spinach Berry Balsamic Glazed Chicken Salad with Raspberry Chia Vinaigrette

Whether the middle of summer or the thick of winter, what better than a bright citrus filled salad to brighten your day, while flooding your body with immune boosting vitamin C?   The sweet citrus fruit paired with the creamy avocado adds the perfect balance of sweet flavor with the creamy texture from the avocado, whose good-for-you-fat acts as a nutrient booster and enhances the absorption of fat soluble vitamins like carotenoids in citrus fruit.   Pair this salad with grilled chicken or fish for a delish lunch or dinner!  One of the best parts about this salad?  Use whatever citrus fruit you have in the house—or choose your favorite—or combine them all!

Makes 4 servings

Ingredients

Salad

3  citrus fruit*

1/2 avocado

2 cups of lettuce, chopped**

*use your favorite; try something new—any sweet citrus fruit will work. We used blood orange, tangelo, clementines (or mandarins).

**we used a mix of spring greens and romaine this time, but we think butter lettuce would be a nice addition.

Dressing

1/4 cup fresh squeezed orange juice*

1 1/2 TBSP extra virgin olive oil

1 large garlic clove, finely minced or grated

a pinch of both salt & pepper

*we used fresh squeezed navel orange juice (we originally bought every variety of citrus we could find 😉 so we figured we’d use fresh squeezed, bottled 100% orange juice works as well)

Directions

  1. First, prepare the dressing to give your ingredients time to mingle before pouring over the salad. Start by  mixing all of the dressing ingredients together in a small jar or dressing container and shake well. Set aside.
  1. Slice citrus and remove the peels and as much of the pith as possible. We sliced from the top down into thin slices. Once the peel is removed, gently pull the slices apart to make them bite size.
  1. Dice the avocado.
  1. Assemble the salad, and then divide into 4 equal portions.
  1. Drizzle a tablespoon of dressing over one serving and enjoy!

Serve with a side of your favorite fish, chicken or bean dish for a delish lunch or dinner!

89 Calories, 4g carbs, 1 g fat, 2g protein, 3 mg sodium, 3 g fiber

Citrus & Avocado Salad
 
Author:
Ingredients
  • 3 sections of citrus fruit*
  • ½ avocado
  • 2 cups of lettuce, chopped**
  • ¼ cup fresh squeezed orange juice***
  • 1½ TBSP extra virgin olive oil
  • 1 large garlic clove, finely minced or grated
  • a pinch of both salt & pepper
Instructions
  1. First, prepare the dressing to give your ingredients time to mingle before pouring over the salad. Start by mixing all of the dressing ingredients together in a small jar or dressing container and shake well. Set aside.
  2. Slice citrus and remove the peels and as much of the pith as possible. We sliced from the top down into thin slices. Once the peel is removed, gently pull the slices apart to make them bite size.
  3. Dice the avocado.
  4. Assemble the salad, and then divide into 4 equal portions.
  5. Drizzle a tablespoon of dressing over one serving and enjoy!
Notes
*use your favorite; try something new—any sweet citrus fruit will work. We used blood orange, tangelo, clementines (or mandarins).
**we used a mix of spring greens and romaine this time, but we think butter lettuce would be a nice addition.
***we used fresh squeezed navel orange juice (we originally bought every variety of citrus we could find 😉 so we figured we’d use fresh squeezed, bottled 100% orange juice works as well)
Nutrition Information
Serving size: 4 Calories: 89 Fat: 4g Saturated fat: 1g Sodium: 3mg Fiber: 3g Protein: 2g

Why a Weight Loss Plateau is A Good Thing

As registered dietitians and personal trainers for over fifteen years, these twin sisters have seen our share of weight loss plateaus.  And while we’re well aware that a weight loss plateau is a good thing, we’ve seen how destructive and deflating it can be when someone hits one and doesn’t realize the benefits of a plateau.

 

So we’re busting at the seams to tell them (and you!) that a weight loss plateau is actually a good thing!  If you’ve ever experienced this we want you to pay close attention and follow this advice as this will help you to succeed when faced with it again! First, don’t let a plateau derail your efforts or discourage you.  Although a weight loss plateau can often last for several weeks, it’s not the time to give up, and in fact, just the opposite!

 

Here’s why:

A weight loss plateau is a normal and healthy part of the weight loss process and it simply means that your body is recognizing that it’s a new smaller person—and it’s settling in and adjusting to being slimmer.  Your body is taking an assessment and acknowledging it no longer needs as many calories to maintain itself and it’s just taking time to recalibrate.  This recalibration is important; if your body never recognizes it’s smaller and doesn’t take time to stabilize, your body doesn’t know who it is and can easily change; bouncing back to a higher weight will be easy as it wouldn’t have set a new place at a lower weight that feels comfortable.  Think about it—if you constantly are losing weight, your body has no clue what to expect and it doesn’t yet know where it feels stable.  A few missed workouts, a few not so healthy meals could easily throw your body off kilter. On the other hand, if you hit a plateau, it’s recognizing your newer, smaller body.  It’s a sign that your body is taking notice of your new trimmer self!  Once you push past this, maintaining your new weight will be easier!  Feel proud and know this is part of the amazing successful weight loss process and you’ll push past it!

 

 

More good news?

There are ways to push past a plateau—and if you stick it out, they pay off big-time!

 

Here are 4 of our top ways to bust through a weight loss plateau:

 

  1. Eat more veggies. Yup, read THIS to see how eating more actually works.  By now you know that we love veggies, always encourage our clients to eat them, and we too, eat them like nobody’s business (despite having been super picky eaters in the past)—but that’s because they’re little miracle workers, and in more ways than one. (Pssst… we didn’t write The Nutrition Twins’ Veggie Cure for nothin’!  😉  )

 

  1. Sip on THIS Toxin-Neutralizing, Bloat-Busting Bevvie throughout the day. It will keep you hydrated, flush bloat and wastes out of the body, fill your stomach so you eat less, and flood the body with antioxidants that help to neutralize free radicals and pull toxins out of the body.

 

 

  1. Incorporate HIIT training into your workouts.   These periods of more intense exercise followed by less intense exercise burn extra calories and rev your metabolism.  Find out how to do it!

 

 

  1. Leave three bites behind at each meal. If you typically eat all of your meal, leave three bites on your plate; if you don’t typically eat all of your meal, make a conscious effort to eat three fewer bites.  Over the course of the day this will equate to a couple hundred calories, which over the course of the month can equal nearly two pounds or more!

 

 

  1. For the next few weeks keep a food log (if you don’t already). You may discover places where excess snacks can be cut—or you may realize that while you were on a weight loss roll that you weren’t quite as diligent as you thought and tightening the reigns will help you to push past the plateau.

 

 

The Nutrition  Twins’ Do Your Body Good Challenge—and your 5th way to bust through a weight loss plateau.

 

Swap Dry foods for Wet Foods:
Eat Water-Rich Foods.

  • Why? Dry foods, like baked goods and cookies, chips, crackers, candy bars and trail mixes, are light and airy and don’t fill you up but are high in calories. Instead go for water and fiber-filled foods like vegetables, fruits, beans, sweet potatoes, and whole grains—these are generally full of water and fiber and not many calories. So your body feels the weight of these foods and it helps to satisfy you, as opposed to the dry, calorie-dense, light-weight foods.

 

How to do it:

 

 

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