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On-The-Go Cherry Oats

 

We’ve partnered with Dannon Oikos on this post to share this healthy breakfast that can double as a snack. We’re being compensated and given free products, but all opinions are our own.

 

This morning I (Lyssie), like most mornings, found myself racing out the door to meet my friend, Sean, a personal trainer at my gym for a jog on the treadmill.  As we jogged, I was telling him that my mornings always seem to be hectic and thank goodness for my energy-boosting, satisfying, quickie breakfast and if weren’t for it, I don’t know if I’d ever have time to eat.  I told him that Tammy and I have two favorite breakfasts that work wonders for our clients because they’re quick, easy, satisfying, energy-boosting, delicious and make us and our clients feel our best until lunchtime. He perked up and said-“I want to know what they are!”

Then it dawned on me…while we always share tips on how to help you to look and feel your best, we may not have told you the most popular breakfasts when it comes to all of these things! So brace yourselves because we’re about to spill the breakfast beans—aka, the morning meals that our clients live for! 😉 Yep-it’s our Simple Eggs & Grains which seems to be one of the most satisfying weight loss breakfasts, our Mini Fritatta Muffins and our Veggie Frittata Bites! 

But as much as a girl –or a guy—loves a food (or a few like the ones above!) that’s their go-to, they likely don’t want to have it every single morning for breakfast without adding something new to the mix. We get it! That’s why we’ve created this dreamsicle—another perfect go-to for those busy mornings (and afternoons)!

This too, is one our all-time faves and our clients tell us they love it too. So say hello to our Grab-and-Go Creamy Cherry Oats–and best of all, although it may be thought of for breakfast, healthy foods are good for you no matter what time of day you eat them. So go ahead and have it for a light, yet satisfying lunch or for a scrumptious snack. Or you can do what Lyssie does when she’s in a hurry; she serves her boyfriend this for breakfast, lunch or brinner).

Calling all chewy- texture loving breakfast eaters: The original muesli calls for just mixing the ingredients together and letting them sit in the fridge overnight—voila! You just grab and go in the morn! But, we have to tell you, we mix this right before we eat it, we use quick rolled oats and there is something about that creamy and chewy texture that is so satisfying, if you’re like us, you’ll go for making it this way, and never look back!

Aside from it feeling like a real treat, we love both of these  On-the-Go Cherry Oats and this Orange and Banana Energy-Revving Quick Oat Muesli  for their wholesome ingredients and how each contributes to your energy level (you can mix up the fruits,-and even add nuts, just know the calories will be higher– there are no rules!):

 

Whole oats: Oats are the whole grain so they’re packed with fiber and contain healthy, energy- boosting carbohydrates needed to fuel your brain and your muscles. Plus, oats are a great source of magnesium to help to turn your food into energy. Goodbye, energy slump!

Oikos non-fat Black Cherry Greek yogurt: Not only a great source of calcium and vitamin D, but packed with protein too, Oikos yogurt is rich and creamy and extends the energy boost of the oats, cherries and whatever healthy carbs you add, while also keeping you satisfied. This is such an easy way to get protein.

 

Cherries: Sweet cherries are packed with potassium, a natural blood-pressure reducer. Potassium helps to counteract sodium, helping to restore normal fluids balance—and flush any of the water retention and bloat from last night’s dinner. Potassium helps to offset the blood-pressure-raising effects of sodium. Quercetin, an antioxidant found in cherries may help keep blood vessels relaxed and supple. Plus, it seems anthocyanins cyaniding in cherries may help to prevent cancer!

Other add-ins:

 

  • Almonds– These are optional in the recipe below, and if you add a teaspoon of slivered nuts, they go a lot further! A good-for-your-heart fat, almonds add delicious crunch and their fat and protein add satiety and make the energy boost last longer. Just remember that this will add calories to your meal.

 

  • Cinnamon– A sweet and delicious antioxidant-rich spice which helps to fight damage in your body and keep you healthy so you can feel good and have energy to do the things you enjoy. Feel free to pile it on like we do—the more you use, the better, as cinnamon has been even shown to keep blood sugar levels in check when you use enough. One to one –and- a-half teaspoons daily seems to be helpful.

On-the-Go Cherry Oats Makes 1 serving
Ingredients:

  • 1/2 cup whole grain oats, raw (For a heartier meal, double the oats to 4 tablespoons, we use rolled oats for the version we make in minutes and eat on the spot)
    • 1/2 cup cherries, sliced
    • 6 ounces Oikos non-fat Black Cherry Greek yogurt
    • Dash Cinnamon, ginger—or more if you like!

 

Directions:
Mix all ingredients together and enjoy!

Nutrition per Serving: 315 Calories, 55 g Carbohydrate, 3g fat, 18 grams protein, 1g saturated fat, 6 g fiber

On-The-Go Cherry Oats
 
Author:
Serves: 1 serving
Ingredients
  • ½ cup whole grain oats, raw (For a heartier meal, double the oats to 4 tablespoons, we use rolled oats for the version we make in minutes and eat on the spot)
  • • ½ cup cherries, sliced
  • • 6 ounces Oikos non-fat Black Cherry Greek yogurt
  • • Dash Cinnamon, ginger—or more if you like!
Instructions
  1. Mix all ingredients together and enjoy!
Nutrition Information
Serving size: 1 serving Calories: 315 Calories Fat: 3 g Saturated fat: 1 g Carbohydrates: 55 g Fiber: 6 g Protein: 18 g

Homemade Strawberry Fro-Yo

As registered dietitians and personal trainers you may think that since we eat a healthy diet, exercise and love veggies that we automatically must just not like sweets. Ha! If only!

Strawberry Frozen Yogurt

 The truth is we love chocolate and frozen desserts. In fact, we joke about being single-handedly (or double 😉 ) responsible for putting a frozen yogurt shop out of business when we were in high school and our friend worked at the shop and hooked us up with free frozen yogurt. We practically lived there!

Thankfully, since those days, we’ve learned to make some pretty delicious, waistline-friendly frozen desserts that we can eat and get in the very comfort of our own home! Remember our Skinny Strawberry Mint Ice Cream , Dark Chocolate Banana Ice Cream and this Chocolate Peanut Butter Banana Ice Cream? Well those just whet our appetite to make more!

And now that it’s officially summer, we’ve whipped up this yummy and healthier choice for dessert and your sweet tooth! It’s lower in fat than ice cream and healthier with low-fat Greek yogurt– and fruit for added sweetness instead of using lots of sugar.

 

Curious what gets weightloss hopefuls into trouble when they go for fro-yo? Toppings and portion sizes. So remember this:

1) If you want a topping, go for fruit OR if you really want a candy topping, get 1 teaspoon on the side. Then dip your fro-yo into that so you can control the portion topping.

2) To control the portion at the make your own yogurt bars, if you have trouble eyeballing the portion, consider filling a portion onto the lid instead and then scooping it into the yogurt container—this will help to keep you portion in check.

We’ve a homemade version for you to try!

 

Homemade Strawberry FroYo

Serves: 4

 

Ingredients

16 oz low-fat plain Greek Yogurt

1/4 cup sugar

1/2 tsp vanilla

1/2 cup fresh strawberries, sliced

 

Directions

  1. Thoroughly mix all ingredients in a medium size bowl.
  2. Pour Mixture into ice cream maker or blender and churn or blend until all ingredients are mixed evenly and mixture is smooth. If not using an ice cream maker, place mixture in a freezer safe container and place in the freezer for two to four hours and then serve.
  3. If using an ice cream maker, serve immediately and Enjoy!!

Note: If you don’t have an ice cream maker and don’t want to wait the 2-4 hours to make this a frozen dessert, you can simply drink the delish smoothie! 🙂

 

Nutrition Facts: 122 calories, 0 g fat, 0 g saturated fat, 0 mg cholesterol, 43 mg sodium, 19 g carbs, 0 g fiber, 14 g sugar, 12 g protein

 

Homemade Strawberry Fro-Yo
 
Author:
Serves: 4
Ingredients
  • 16 oz low-fat plain Greek Yogurt
  • ¼ cup sugar
  • ½ tsp vanilla
  • ½ cup fresh strawberries, sliced
Instructions
  1. Thoroughly mix all ingredients in a medium size bowl.
  2. Pour Mixture into ice cream maker or blender and churn or blend until all ingredients are mixed evenly and mixture is smooth. If not using an ice cream maker, place mixture in a freezer safe container and place in the freezer for two to four hours and then serve.
  3. If using an ice cream maker, serve immediately and Enjoy!!
Nutrition Information
Calories: 122 Fat: 0 g Saturated fat: 0 g Carbohydrates: 19 g Sugar: 14 g Sodium: 43 mg Fiber: 0 g Protein: 12 g Cholesterol: 0 mg

 

Yogurt Paprika Chicken

By now you probably know that we love flavorful food that tantalizes our taste buds, but also is healthy and packed with nutrients.  And our clients always tell us that they are fans of chicken but that they get tired of plain ‘ole grilled chicken.  That’s why we created these lil’ numbers like our Cajun Chicken, Peruvian Style Chicken, our Rosemary Chicken and our Balsamic Glazed Chicken Salad with Raspberry Chia Vinaigrette. And now this delight! 😉  Dig in and let us know what ya think!  We hope you love it like we do!

Yogurt_Paprika_Chicken_collage_writing-1

This week we’re bringing back our Culinary Corner….Hello, paprika!

Paprika is a sweet red pepper that gets its’ deep red color from carotenoids. So it’s a powerhouse when it comes to eye health thanks to its’ lutein and zeaxanthin which prevents the suns’ harmful rays from damaging your eyes. Packed with vitamin A it also helps with night vision. Plus, it’s a good source of iron and vitamin E. Vitamin E is a superstar when it comes to mopping up damaging free radicals from our bodies.

So if you want to get a little paprika in your life, try this delicious chicken!

 

Yogurt-Paprika Chicken

Yogurt Paprika Chicken

SERVES: 4

 

Ingredients

3/4 cup plain Greek yogurt

3/4 tablespoon minced ginger

1 tablespoon sweet paprika

1 teaspoon ground cumin

1 large clove garlic, minced

2 tablespoons freshly squeezed lemon juice (approximately one lemon)

Salt to taste

2 pounds skinless chicken breasts  (note: you can use thighs and drumsticks as pictured, but the dish will be higher in calories and saturated fat)

2 lemons (for drizzling over cooked chicken)

 

Directions

  1. In a large bowl, mix yogurt, ginger, paprika, cumin, garlic, lemon juice and salt. Toss chicken breasts in spice mixture coating all sides evenly. Cover and place in refrigerator for one hour.
  2. Preheat oven to 400°F. Take chicken out of refrigerator and place in a roasting pan. Scoop out remaining yogurt mixture from bowl and cover tops of chicken (this helps to give the chicken extra flavor and keep it extra moist during cooking). Roast chicken for about 30 minutes, until chicken is completely cooked through and is no longer pink.
  3. Finish cooking chicken 6 inches under broiler until outside begins to darken, about 3-5 minutes. Slice lemons and serve at side of chicken to be squeezed over it.

 

NUTRITION FACTS: Chicken Breasts: 58 calories, 2 g fat, 0 g saturated fat, 3 mg cholesterol, 50 mg sodium, 6 g carbs, 1 g fiber, 0 g sugar, 6 g protein

Thighs and Drumsticks: 84 calories, 3 g fat, 1 g saturated fat, 17 mg cholesterol, 34 mg sodium, 4 g carbs, 1 g fiber, 0 g sugar, 10 g protein

Yogurt Paprika Chicken
 
Author:
Serves: 4
Ingredients
  • ¾ cup plain Greek yogurt
  • ¾ tablespoon minced ginger
  • 1 tablespoon sweet paprika
  • 1 teaspoon ground cumin
  • 12 large cloves garlic, minced
  • 2 tablespoons freshly squeezed lemon juice (approximately one lemon)
  • Salt to taste
  • 2 pounds skinless chicken breasts (note: you can use thighs and drumsticks as pictured, but the dish will be higher in calories and saturated fat)
  • 2 lemons (for drizzling over cooked chicken)
Instructions
  1. In a large bowl, mix yogurt, ginger, paprika, cumin, garlic, lemon juice and salt. Toss chicken breasts in spice mixture coating all sides evenly., Cover and place in refrigerator for one hour.
  2. Preheat oven to 400°F. Take chicken out of refrigerator and place in a roasting pan. Scoop out remaining yogurt mixture from bowl and cover tops of chicken (this helps to give the chicken extra flavor and keep it extra moist during cooking. Roast chicken for about 30 minutes, until chicken is completely cooked through and is no longer pink.
  3. Finish cooking chicken 6 inches under broiler until outside begins to darken, about 3-5 minutes. Slice lemons and serve at side of chicken to be squeezed over it.
Nutrition Information
Calories: 58 Fat: 2 g Saturated fat: 0 g Carbohydrates: 6 g Sugar: 0 g Sodium: 50 mg Fiber: 1 g Protein: 6 g Cholesterol: 3 mg

 

 

 

Mini Crab Cakes

We grew up in Maryland, the state that is known for its delicious crabs! In the summertime we’d attend a plethora of what our friends and family called “crab feasts”—laid back, fun social gatherings which featured blue crab and corn at parties on backyard decks. So we know a good crab cake when we try one, and these babies rock! They’re made with Dannon® Oikos® Plain Greek Nonfat Yogurt and they’re mini bites of bliss! A fun, festive appetizer!

Crab_Cakes

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

Mini Frittata Muffins

Spaghetti Squash with Red Lentil Pumpkin Sauce

Black Bean Quinoa Chili with Avocado

Lentil Vegetable Soup

Soy Ginger Salmon

 

MINI CRAB CAKES
Prep Time: 20 minutes
Cook Time: 20 minutes
Makes: 36 Servings

INGREDIENTS
• 1 LB CAN FANCY LUMP CRABMEAT, WELL DRAINED AND PICKED THROUGH FOR CARTILAGE
• 1 EGG, LIGHTLY BEATEN
• 1 CUP DANNON® OIKOS® PLAIN GREEK NONFAT YOGURT
• 1/4 CUP FINELY CHOPPED RED BELL PEPPER
• 1/4 CUP THINLY SLICED GREEN ONION
• 1 TSP. FINELY GRATED ZEST OF ONE LEMON
• FRESH CRACKED PEPPER TO TASTE
• 1 CUP PLAIN OR PANKO BREAD CRUMBS, DIVIDED
• COOKING SPRAY
• 2 TABLESPOONS CHOPPED PARSLEY
• 2 TABLESPOONS CHOPPED BASIL
• 2 TABLESPOONS LEMON JUICE

 

DIRECTIONS
1. MIX TOGETHER CRABMEAT, EGG, 1/3 CUP YOGURT, RED PEPPER, GREEN ONION, LEMON ZEST FRESH CRACKED PEPPER, AND 1/2 CUP BREAD CRUMBS.
2. FORM MINI CRAB CAKES USING A TABLESPOON OR SMALL ICE CREAM SCOOP, AND COAT THE CRAB CAKES IN REMAINING BREAD CRUMBS, PLACING THEM ONTO A PARCHMENT LINED BAKING SHEET. SPRAY LIGHTLY WITH COOKING SPRAY.
3. BAKE IN A 400 DEGREE F PREHEATED OVEN FOR 12-15 MINUTES OR UNTIL LIGHTLY GOLDEN.
4. MIX REMAINING YOGURT, LEMON JUICE, CHOPPED PARSLEY AND BASIL. SEASON WITH CRACKED BLACK PEPPER. SERVE SAUCE WITH CRAB CAKES
NUTRITION FACTS: CALORIES 24; FAT 0G; CARBOHYDRATES 3G; PROTEIN 2G; FIBER 0G; SODIUM 63MG; CHOLESTEROL 12MG
For more delicious recipe ideas, please visit www.betterwithyogurt.com

OIKOS® IS A REGISTERED TRADEMARK OF STONYFIELD FARM, INC. AND USED UNDER LICENSE BY THE DANNON COMPANY, INC.

The Nutrition Twins work with Dannon OIKOS to help people make healthier choices.

 

Mini Crab Cakes
 
NUTRITION FACTS: CALORIES 24; FAT 0G; CARBOHYDRATES 3G; PROTEIN 2G; FIBER 0G; SODIUM 63MG; CHOLESTEROL 12MG
Author:
Serves: 36
Ingredients
  • • 1 LB CAN FANCY LUMP CRABMEAT, WELL DRAINED AND PICKED THROUGH FOR CARTILAGE
  • • 1 EGG, LIGHTLY BEATEN
  • • 1 CUP DANNON® OIKOS® PLAIN GREEK NONFAT YOGURT
  • • ¼ CUP FINELY CHOPPED RED BELL PEPPER
  • • ¼ CUP THINLY SLICED GREEN ONION
  • • 1 TSP. FINELY GRATED ZEST OF ONE LEMON
  • • FRESH CRACKED PEPPER TO TASTE
  • • 1 CUP PLAIN OR PANKO BREAD CRUMBS, DIVIDED
  • • COOKING SPRAY
  • • 2 TABLESPOONS CHOPPED PARSLEY
  • • 2 TABLESPOONS CHOPPED BASIL
  • • 2 TABLESPOONS LEMON JUICE
Instructions
  1. MIX TOGETHER CRABMEAT, EGG, ⅓ CUP YOGURT, RED PEPPER, GREEN ONION, LEMON ZEST FRESH CRACKED PEPPER, AND ½ CUP BREAD CRUMBS.
  2. FORM MINI CRAB CAKES USING A TABLESPOON OR SMALL ICE CREAM SCOOP, AND COAT THE CRAB CAKES IN REMAINING BREAD CRUMBS, PLACING THEM ONTO A PARCHMENT LINED BAKING SHEET. SPRAY LIGHTLY WITH COOKING SPRAY.
  3. BAKE IN A 400 DEGREE F PREHEATED OVEN FOR 12-15 MINUTES OR UNTIL LIGHTLY GOLDEN.
  4. MIX REMAINING YOGURT, LEMON JUICE, CHOPPED PARSLEY AND BASIL. SEASON WITH CRACKED BLACK PEPPER. SERVE SAUCE WITH CRAB CAKES

Frozen Banana Chocolasicles

Um, we don’t mean to toot our own horn with this one, but this is pretty darn scrumptious if we don’t say so ourselves!  🙂 Although, we can’t really take full credit–our Grandma Pearl was the originator on our end–but more on that later! For now, we’re calling all health-minded chocolate lovers!  Yes, YOU!  This recipe contains two simple ingredients– and is perfect for anyone who loves their chocolate (sign us up!) but doesn’t want to break the calorie-bank and throw health by the wayside!  Frozen_banana_Chocolasicle

We channeled our incredible Grandma Pearl when we made this recipe– she always was creating new, healthy recipes!  We remember loving that she seemed to have an endless supply of frozen bananas in the freezer– they were coated in a strawberry or fruit flavored yogurt and she always offered them for dessert.  They were so cool and refreshing and we just felt good eating them!

We really enjoyed those bananas and looked forward to having one–and we want you to be  able to do the same.  So in honor of our Amazing Grandma Pearl, we’ve created our own rendition of the Pretty Pearl Perfect Treat, but with Chocolate, of course ;).  These dreamsicles are so delicious and healthy to boot and you can make ’em with just 2 simple ingredients.

Say Hello to our Frozen Banana Chocolasicles!  Just 97 Calories per serving! Thank you Grandma Pretty Pearl!

Frozen_banana_2Chocolasicle

Frozen Banana Chocolasicles
 
Prep time
Total time
 
Banana, frozen on a stick covered in frozen dark chocolate
Recipe type: Dessert
Serves: 2
Ingredients
  • 1 banana
  • 1-1/2 teaspoons Dark Chocolate Chips (20 Chips)
Instructions
  1. Heat chocolate chips in a small bowl in the microwave for about 45 seconds until melted or until soft enough to easily press into a sauce-like consistency. (This will vary on your microwave)
  2. Cut the banana in half and press a popsicle stick into the banana about an inch to an inch and a half in the bottom of each half so it's running through the banana's length.
  3. Using the stick to hold the banana, roll each banana half in the chocolate in the bowl until most of the outside of the banana is covered in chocolate.
  4. Spray the bottom of a freezer proof Tupperware and place banana in Tupperware and place in the freezer overnight. (Grandma Pearl used to place her banana on a piece of tin foil and allow to freeze on that.
Notes
Nutrition Information per serving
Nutrition Information
Serving size: 2 Calories: 97 Fat: 4 Trans fat: 0 Carbohydrates: 18 Sugar: 10 Fiber: 2 Protein: 1

 

You could also wrap these puppies in tin foil and freeze them that way, however you probably want to spray the tin foil with oil first to prevent sticking.  Enjoy!

For more than 100 recipes like this and a 10-day Weight Loss Jumpstart and Detox Plan and more delicious healthy foods please check out The Nutrition Twins’ Veggie Cure!

FETA HERB YOGURT DIP

yogurt_dip

For all of you who have been requesting a delicious dip for your veggie crudité, your prayers have been answered!  And for those of you have been asking for suggestions for snacks with protein, we’ve got something for you too! Not only did we find a fabulous dip that keeps the calories in check with 70 calories per ¼ cup serving, but it’s scrumptious to boot!  And best of all?  It’s not just good for veggies—it livens up any snack or meal!  Dip any of your favorite snacks in it, or use it on top of your baked potato, your chicken or your fish!  Pssst…prepare your taste buds for wow, enjoy!

 

FETA HERB YOGURT DIP

Serving size: ¼ cup

Servings: 10

 

INGREDIENTS

1 ½ Cup Dannon® Oikos® Plain Greek Nonfat Yogurt

2 Tbsp Olive Oil

1 Cup Reduced Fat Feta Cheese (crumbled, not packed)

2 Cloves Garlic (finely chopped)

4 Tsp Worcestershire Sauce

4 Tsp Lemon Juice

1 Tsp Fresh Thyme (chopped)

Salt & Pepper to taste

 

INSTRUCTIONS

1. Mix all ingredients together in a plastic bowl.

2. Cover and place in the refrigerator for 30 minutes.

3. Remove from refrigerator and mix again.

4. If desired, add hot sauce to taste and mix again.

5. Serve with Baked Chicken Skewers and enjoy!

For more delicious recipe ideas, visit www.oikosrecipes.com

 

NUTRITION FACTS

CALORIES 70, TOTAL CARBOHYDRATES 3g, DIETARY FIBER 0g, SUGARS 2g, TOTAL FAT 4.5g, SAT FAT 1.5g, TRANS FAT 0g, SODIUM 220mg, PROTEIN 6g

OIKOS® IS A REGISTERED TRADEMARK OF STONYFIELD FARM, INC. AND USED UNDER LICENSE BY THE DANNON COMPANY, INC.

The Nutrition Twins are working with Dannon(R) Oikos(R) to encourage people to eat balanced diets and lead healthy lifestyles.

FETA HERB YOGURT DIP
 
NUTRITION FACTS CALORIES 70, TOTAL CARBOHYDRATES 3g, DIETARY FIBER 0g, SUGARS 2g, TOTAL FAT 4.5g, SAT FAT 1.5g, TRANS FAT 0g, SODIUM 220mg, PROTEIN 6g
Author:
Serves: 10
Ingredients
  • 1 ½ Cup Dannon® Oikos® Plain Greek Nonfat Yogurt
  • 2 Tbsp Olive Oil
  • 1 Cup Reduced Fat Feta Cheese (crumbled, not packed)
  • 2 Cloves Garlic (finely chopped)
  • 4 Tsp Worcestershire Sauce
  • 4 Tsp Lemon Juice
  • 1 Tsp Fresh Thyme (chopped)
  • Salt & Pepper to taste
Instructions
  1. Mix all ingredients together in a plastic bowl.
  2. Cover and place in the refrigerator for 30 minutes.
  3. Remove from refrigerator and mix again.
  4. If desired, add hot sauce to taste and mix again.
  5. Serve with Baked Chicken Skewers and enjoy!
  6. For more delicious recipe ideas, visit
  7. www.oikosrecipes.com