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Cool Melon – Virgin Mojito Smoothie

What’s the next best thing to a mojito? This delish virgin smoothie version that’s got only 96 calories and 11 grams of protein!

(As you know, we love a good smoothie! We’re always whipping them up–  so if you want a few more to try, give these a whirl if you feel like you want to flood your body with nutrients and flush bloat!

 

watermelon_mint_mojito

Cool Melon – Virgin Mint Mojito Smoothie

 

This smoothie makes an awesome snack or breakfast.  Double the recipe at breakfast and for less than 200 calories you’ll have more than 20 grams of protein! (Even though this is virgin, this smoothie is spiked with an energy boost! 😉 )

 

Among many of the health benefits from the wholesome foods in this smoothie, a few additional of health perks in this smoothie come from the mint–check them out!:

Easing seasonal allergies-Mint’s antioxidant rosmarinic acid, has anti-inflammatory properties which seems to be helpful in in relieving seasonal allergy symptoms.  Ba bye benedryl!

Fighting Colds: Menthol, which is a natural decongestant in mint, helps to break up phlegm and mucus. And it can help relieve sore throats–in tea or in this smoothie.

Indigestion: Mint eases the stomach and is calming and soothing herb. It is thought to improve the flow of bile through the stomach, which helps to speed and ease digestion.

 

 

Cool Melon – Virgin Mint Mojito Smoothie

Serves 1

 

Ingredients:

 

1 Tbsp mint, chopped

1/2 cup watermelon, cubed

1/2 cup cantaloupe, cubed

1/4 cup cucumber (peeled and roughly chopped)

4 ounces plain, nonfat Greek yogurt

 

Directions

Simply add ingredients into a blender and blend until thoroughly combined. Then, pour into a glass and enjoy! 🙂

 

 

Nutritional Information, per 1 serving

96 calories, 13g carbohydrates, 11g protein, 0.5g fat, 47mg sodium, 438mg potassium, 1g fiber

 

Cool Melon – Virgin Mojito Smoothie
 
This smoothie makes an awesome snack or breakfast. Double the recipe at breakfast and for less than 200 calories you'll have more than 20 grams of protein! (Even though this is virgin, this smoothie is spiked with an energy boost! 😉 )
Ingredients
  • 1 Tbsp mint, chopped
  • ½ cup watermelon, cubed
  • ½ cup cantaloupe, cubed
  • ¼ cup cucumber (peeled and roughly chopped)
  • 4 ounces plain, nonfat Greek yogurt
Instructions
  1. Simply add ingredients into a blender and blend until thoroughly combined. Then, pour into a glass and enjoy! 🙂
Nutrition Information
Serving size: 1 smoothie Calories: 96 Fat: 0.5g Carbohydrates: 13 g Sodium: 47 mg Fiber: 1g Protein: 11g

 

 

Easy Peasy Veggie “Pizza”

Just say the word “pizza” and your taste buds are likely already are saying “Yes, please!” Ours certainly are. But if think you’ll have to lose your slim summer-time waist-line to eat this pizza, like Amy Winehouse, we say “no, no, no!!” Our quick and easy recipe is not only delicious and nutritious, it is sure to hit your taste buds with a bang – all for under 200 calories!

 

easy peasy veggie pizza photo

 

Easy Peasy Veggie “Pizza”

Serves 1

 

Ingredients

½ Ezekiel Bread English muffin (1 serving size)

1.5 TBSP tomato sauce, low sodium

¼ cup grilled & seasoned mixed veggies 

1 ounce fat free feta, low-fat Swiss or low-fat or light mozzarella

 

Directions

Toast the English muffin in toaster until desired “crispiness.” Put on a microwavable plate. Spread tomato sauce on the English muffin and decorate with the vegetables and sprinkle with cheese. Microwave for 30-60 seconds (until desired temperature is reached) or put in toaster for several minutes until cheese melts and ENJOY!

 

Nutritional Information, per 1 serving

197 calories, 6g fat, 0mg cholesterol, 188 mg sodium, 292mg potassium, 25g carbohydrate, 6g fiber, 4g sugar, 7g protein

20% Vitamin C and 15% Vitamin A!

 

 

 

Easy Peasy Veggie “Pizza”
 
Just say the word “pizza” and your taste buds are likely already are saying “Yes, please!” Ours certainly are. But if think you’ll have to lose your slim summer-time waist-line to eat this pizza, like Amy Winehouse, we say “no, no, no!!” Our quick and easy recipe is not only delicious and nutritious, it is sure to hit your taste buds with a bang – all for under 200 calories!
Serves: 1
Ingredients
  • ½ Ezekiel Bread English muffin (1 serving size)
  • 1.5 TBSP tomato sauce, low sodium
  • ¼ cup grilled & seasoned mixed veggies (http://nutritiontwins.com/sweet-summertime-seasoned-grilled-vegetables/)
  • 1 ounce fat free feta, low-fat Swiss or low-fat or light mozzarella
Instructions
  1. Toast the English muffin in toaster until desired “crispiness.” Put on a microwavable plate. Spread tomato sauce on the English muffin and decorate with the vegetables and sprinkle with cheese. Microwave for 30-60 seconds (until desired temperature is reached) or put in toaster for several minutes until cheese melts and ENJOY!
Nutrition Information
Serving size: 1 Calories: 197 Fat: 6 g Carbohydrates: 25 g Sugar: 4g Sodium: 188 mg Fiber: 6g Protein: 7g Cholesterol: 0 mg

 

 

 

Thanks to our wonderful intern Jillian O’Neil for creating this yummy recipe.  Here she is with us in NYC!

nutrition twins photo!

Rise and Shine Nutritious Smoothie

Good morning! By now, you probably know how we feel about protein and fiber–combine them both and you’re set with an energy boost without crashes.  So, we love this lil’ hot number that’ll kick start your day with nutrients, protein and fiber and that may even boost your metabolism with a special ingredient  that’s showing some encouraging fat burning potential– apple cider vinegar!

Rise_&Shine_Nutritious_smoothie_purchased_after

 

(Pssst…In addition to starting our day by drinking a large glass of water, on days when we want an extra lift, we also have one of our refreshers like our Kale Recharge Smoothie, Sparkling Cucumber and Refresh Detoxer, or we go for one of our smoothies that use the Easiest Way To Get our Greens — or when we feel like we want a fresh start after eating foods that we don’t typically eat, we go for this Apple Cider Vinegar Mint “Detox” Drink, that we just added to our list!)

 

Our Rise and Shine Nutritious Smoothie includes a little apple cider vinegar (ACV) and research shows that this may be the small edge you’re looking for to help to control your weight. 😉

 

You’ve probably heard that apple cider vinegar can help you lose weight.  Small amounts before a meal may help lower your blood sugar. It seems that acetic acid, the main component in vinegar, may interfere with the body’s ability to digest starch; less starch being broken  down into calories in the bloodstream could mean a little less fat on your body over time.

 

Don’t worry, you don’t have to drink gallons of the stuff—there’s great news!  It doesn’t take much vinegar—just about two teaspoons.

 

Although more research is needed, as long as you don’t have trouble digesting foods that are high in acid, you have nothing to lose by giving it a try!

 

More good news?  It’s not only ACV that’s helpful since all vinegars contain acetic acid. Wine vinegars have a smoother taste (like in our Green Goddess Edamame Salad and Dressing), but even white distilled vinegar will do the trick.  Just look for those with 5% acidity, which is what you’ll find in most cooking and salad vinegars. (Avoid pickling vinegars, which have a higher acid content.)

 

NOTE:  Keep in mind that consuming too much acetic acid can hurt your throat. A tablespoon of vinegar mixed with 8 ounces of water and taken before a meal is a safe dose.  Go for this delish g’mornin smoothie to get a dose of ACV (and some delicious and wholesome nutrient-packed foods!)!

 

Rise and Shine Nutritious Smoothie

Rise_&Shine_Nutritious_smoothie_2collage

Serves 1

 

Ingredients

¼ cup shredded zucchini

½ cup Greek Yogurt, nonfat, plain

¼ cup sliced frozen strawberries

¼ cup diced pineapple

1 TBSP flax seed

½ TBSP apple cider vinegar

 

Directions

Add all ingredients into a blender, mix and enjoy!

 

Nutritional Information, per 1 serving

156 calories, 4g fat, 59mg sodium, 354mg potassium, 18g carbohydrates, 6g fiber, 15g protein!!

Also: 54% Vitamin C AND 19% Calcium AND 43% Manganese

 

Rise and Shine Nutritious Smoothie
 
Good morning! Kick start your day with nutrients, protein and fiber and you may even boost your metabolism with a special ingredient that’s showing some encouraging fat burning potential– apple cider vinegar!
Serves: 1
Ingredients
  • ¼ cup shredded zucchini
  • ½ cup Chobani Greek Yogurt, nonfat, plain
  • ¼ cup sliced frozen strawberries
  • ¼ cup diced pineapple
  • 1 TBSP flax seed
  • ½ TBSP apple cider vinegar
Instructions
  1. Add all ingredients into a blender, mix and enjoy!
Nutrition Information
Serving size: 1 Calories: 156 Fat: 4g Carbohydrates: 18g Sodium: 59mg Fiber: 6g Protein: 15g

 

Coconut Açaí Berry Smoothie Bowl

Coconut Açaí Berry Smoothie Bowl

 

Coconut_Açaí_Berry_Smoothie_Bowl
Are you smoothie obsessed like we are and always looking for a way to spice ’em up? Then this recipe will hit the spot! This smoothie bowl has all the same added benefits and taste of a regular smoothie—just placed in a bowl and drizzled with your favorite toppings! Thanks to the açaí berry in this smoothie bowl, if you’re looking to rejuvenate and restore your body by flushing it with antioxidants that help to reduce damage from everyday living, lower inflammation and help to prevent disease, this is for you! Acai also blends into a beautiful rich purple color—fun to eat and fun to look at! You’ll feel as if you’re eating dessert for breakfast without the added calories and fat!

 

Coconut Açaí Berry Smoothie Bowl

Ingredients:

(Serves 2)

 

1 frozen unsweetened acai smoothie pack (such as Sambazon)

1 ½ large chopped frozen banana

¼ cup dairy- free unsweetened coconut milk beverage (like So DeliciousDairy Free Coconut Milk Unsweetened)

¼ cup unsweetened almond milk

3-4 chopped strawberries

4-5 blueberries

1 tbsp. shredded coconut

 

Topping Options: Fresh blueberries/strawberries, grapes, shredded coconut, oats, granola, cacao nibs (get creative with these topping combinations and cater to your personal likes and dislikes!)

 

Directions:

1. Put frozen acai pack and frozen chopped banana in blender.

2. Add coconut milk and blend on medium.

3. Slowly add unsweetened almond milk in between blending.

4.   Continue to add almond milk until desired consistency is reached. (Smoothie bowls are typically easier to eat when they are nice and thick!)

5. Pour into bowl (If you find your smoothie bowls are melting too fast, try adding some frozen fruit to the bottom of your bowl before adding the mixture)

6. Top with chopped strawberries, blueberries, grapes, shredded coconut (or whatever toppings you choose) and enjoy your guilt-free “dessert” for breakfast!

 

Nutritional Information Per Serving (Recipe makes 2 servings):

176 calories, 5g fat, 0.6mg cholesterol, 28g sodium, 56g carbohydrates, 7g fiber, 33g sugar, 3g protein

 

 

For more than 100 delicious recipes, a 10-day Weight Loss Jumpstart and Detox Plan, plus a GET HEALTHY plan please check out The Nutrition Twins’ Veggie Cure.

 

 

Coconut Açaí Berry Smoothie Bowl
 
Prep time
Cook time
Total time
 
Author:
Serves: 2
Ingredients
  • 1 frozen unsweetened acai smoothie pack (such as Sambazon)
  • 1 ½ large chopped frozen banana
  • ¼ cup dairy free unsweetened coconut milk beverage like So Delicious- Dairy Free Coconut Milk Unsweetened
  • ¼ cup unsweetened almond milk
  • 3-4 chopped strawberries
  • 4-5 blueberries
  • 1 tbsp. shredded coconut
  • Topping Options: Fresh blueberries/strawberries, shredded coconut, oats, granola, cacao nibs (get creative with these topping combinations and cater to your personal likes and dislikes!)
Instructions
  1. Put frozen acai pack and frozen chopped banana in blender
  2. Add coconut milk and blend on medium.
  3. Slowly add unsweetened almond milk in between blending.
  4. Continue to add almond milk until desired consistency is reached. (Smoothie bowls are typically easier to eat when they are nice and thick!
  5. Pour into bowl (If you find your smoothie bowls are melting too fast, try adding some frozen fruit to the bottom of your bowl before adding the mixture)
  6. Top with chopped strawberries, blueberries, shredded coconut (or whatever toppings you choose) and enjoy your guilt-free “dessert” for breakfast!
Nutrition Information
Serving size: 1 Calories: 176 Fat: 5 g Carbohydrates: 56 g Sugar: 33 g Sodium: 28 mg Fiber: 7 g Protein: 3 g Cholesterol: .6 mg

Coconut Açaí Berry Smoothie Bowl

watermelonsnow1

Watermelon Snow Cone

For us, there’s nothing better than a cool refreshing treat on a warm summer day. When we were growing up our mouths would water when we’d see the ice cream truck selling snow cones and we’d long for one! Our mom would sometimes let us have a treat from the truck but always steered us towards other cold treats telling us that the snow cone’s sugary syrups on the ice were full of artificial dye and were just sugar. It turns out, mom was right (again!! Ahhh!—and funny enough, Tammy now does the same with her daughters!)—plus the typical snow cone will set you back 200-400 calories, depending on the size. So we’re happy to bring you one that’s just the opposite—all natural and only 30 calories!

 

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This healthy twist on a snow cone is naturally flavored with the juice of a sweet watermelon and deliciously complemented with a hint of fresh lemon juice. This thirst-quenching delight is more than 50% water, so it will help to keep you hydrated!

Pssst…. please check out some of our other waistline friendly desserts like our Skinny Homemade Strawberry – Mint “Ice Cream, Strawberry Banana Breakfast Cookies, and Vanilla Pine-ana Strawberry Smoothie

Watermelon Snow Cone

(Serves 2)

 

Ingredients:

1-cup watermelon balls

¼ cup strawberries, diced (stems removed)

2 cups ice

1 tsp. lemon juice

 

Directions:

  1. Blend 2 cups of ice in blender on high until ice chunks are made into partly chunky particles,, then set aside (in freezer if you don’t have your other items ready to blend) in 2 different serving bowls.
  2. Put watermelon, strawberries and lemon juice in blender and blend on high for 30 seconds.
  3. Once completely smooth, put a strainer over one serving bowl and pour half of the mixture into the bowl, allowing all of the juice to go through but keeping all of the solids out.
  4. Repeat for 2nd serving bowl.
  5. Grab a spoon, sunglasses, your favorite book, and enjoy your chilled treat under the warm summer sun!

 

watermelonsnow1

 

Watermelon Snow Cone
 
Prep time
Total time
 
Serves: 2
Ingredients
  • 1-cup watermelon balls
  • ¼ cup strawberries, diced (stems removed)
  • 2 cups ice
  • 1 tsp. lemon juice
Instructions
  1. Blend 2 cups of ice in blender on high until ice chunks are made into partly chunky particles, then set aside (in freezer if you don’t have your other items ready to blend) in 2 different serving bowls.
  2. Put watermelon, strawberries and lemon juice in blender and blend on high for 30 seconds.
  3. Once completely smooth, put a strainer over one serving bowl and pour half of the mixture into the bowl, allowing all of the juice to go through but keeping all of the solids out.
  4. Repeat for 2nd serving bowl.
  5. Grab a spoon, sunglasses, your favorite book, and enjoy your chilled treat under the warm summer sun!
Nutrition Information
Serving size: 2 Calories: 31 Fat: 0g Saturated fat: 0g Unsaturated fat: 0g Trans fat: 0g Carbohydrates: 7.7g Sugar: 6g Sodium: 1mg Fiber: 1g Protein: 1g Cholesterol: 0mg

 

 

Per Serving: Calories 31, Total Fat 0g, Saturated Fat 0g, Cholesterol 0mg, Sodium 1mg, Carbs 7.7g, Fiber 1g, Sugars 6g, Protein 1g

 

For more than 100 delicious recipes, a 10-day Weight Loss Jumpstart and Detox Plan, plus a GET HEALTHY plan please check out The Nutrition Twins’ Veggie Cure.

Homemade Whole-Wheat “Ritz” Crackers

Never thought you’d hear this from our lips—but we’ve been smokin’ crack-“ers” –well, at least in our ovens! 🙂 Say goodbye to the unhealthy and processed “classic” crackers and HELLO to deliciousness! Not only have we made this recipe using whole-wheat flour, we amped up the flavor with simple steps! This recipe is perfect for a snack paired with cheese, PB&J, or hummus!

 

(Psst… we’re always whipping up healthy snacks and have hundreds on this site!  Here are a few…

Cocoa Chia Granola Balls

Bell Pepper and Egg Salad Stuffed Celery

Skinny Speedy Walnut Oatmeal Cookies

Coco Honey Nuts

 

Homemade Whole Wheat “Ritz” Crackers 1

 

Homemade Whole Wheat “Ritz” Crackers

 

Makes 60 crackers

 

Kitchen Needs

Oven

2 Baking sheets (use an additional if necessary)

Wax paper

Food processor

Rolling pin

Cookie cutter – you pick the shape! We used a small, plastic medicine cup and it worked perfectly as a cookie cutter!

Toothpick

Pastry brush

 

Ingredients

1 cup whole wheat pastry flour

1.5 tsp baking powder

1/2 tbsp. sugar

1/4 tsp salt

3 tsp unsalted butter, room temp – cut into pieces

2 tsp unsalted butter – melted (and put in a spray bottle if you have); you’ll only need to use about half of the butter.

1 tbsp coconut oil

1/3 cup room temp water

 

Directions

Preheat the oven to “convection bake 400F.” Prepare two baking sheets with parchment paper. Using a food processor, mix and pulse together the flour, baking powder, salt and sugar. Add the butter (small pieces at a time) and pulse the food processor until all pieces are combined into the mixture. Add the coconut oil and pulse again.

Once combined, add water a little at a time while pulsing the food processor and the dough will start to form a ball. When the ball of dough is formed, roll out the dough using a rolling pin – the goal is to reach as thin as possible, about 1/8th of an inch.

And great news! There’s not a “perfect” cracker – since they’re homemade they don’t have to look like they were processed from a machine—after all, they’ll still look delish and uniform!

Using a cookie cutter, cut out your crackers. Using the scraps, re-roll the dough then repeat the cutting step. Place the crackers on the prepared baking pan – about ½ inch in between each piece. Using a toothpick, poke 6 holes into each cracker. Place the baking sheets into the oven and cook the crackers for about 10 minutes, or until the crackers begin to brown. After removing crackers from the oven, immediately spray the butter from the spray bottle (we only use about 1 of the 2 teaspoons) or brush with the melted butter. Allow the crackers to cool and enjoy!

 

 

Nutritional Information, per cracker, using 1 teaspoon of butter spritzed on top of crackers

12 calories, 0.5g fat, 21mg sodium, 1.7g carbohydrates, 0.3g fiber, 0.2g protein

 

Homemade Whole-Wheat “Ritz” Crackers
 
Prep time
Cook time
Total time
 
Serves: 60 crackers
Ingredients
  • 1 cup whole wheat pastry flour
  • 1.5 tsp baking powder
  • ½ tbsp. sugar
  • ¼ tsp salt
  • 3 tsp unsalted butter, room temp – cut into pieces
  • 2 tsp unsalted butter – melted (and put in a spray bottle if you have); you’ll only need to use about half of the butter.
  • 1 tbsp coconut oil
  • ⅓ cup room temp water
Instructions
  1. Preheat the oven to “convection bake 400F.” Prepare two baking sheets with parchment paper. Using a food processor, mix and pulse together the flour, baking powder, salt and sugar. Add the butter (small pieces at a time) and pulse the food processor until all pieces are combined into the mixture. Add the coconut oil and pulse again.
  2. Once combined, add water a little at a time while pulsing the food processor and the dough will start to form a ball. When the ball of dough is formed, roll out the dough using a rolling pin – the goal is to reach as thin as possible, about ⅛th of an inch.
  3. And great news! There’s not a “perfect” cracker – since they’re homemade they don’t have to look like they were processed from a machine—after all, they’ll still look delish and uniform!
  4. Using a cookie cutter, cut out your crackers. Using the scraps, re-roll the dough then repeat the cutting step. Place the crackers on the prepared baking pan – about ½ inch in between each piece. Using a toothpick, poke 6 holes into each cracker. Place the baking sheets into the oven and cook the crackers for about 10 minutes, or until the crackers begin to brown. After removing crackers from the oven, immediately spray the butter from the spray bottle (we only use about 1 of the 2 teaspoons) or brush with the melted butter. Allow the crackers to cool and enjoy!
Nutrition Information
Serving size: 1 cracker Calories: 12 calories Fat: 0.5 g Carbohydrates: 1.7 g Sodium: 21 mg Fiber: 0.3 g Protein: 0.2 g