Chocolate Peanut Butter Banana

Ingredients

• 1 Cup Almond Milk
• 1 Banana
• 1 Tbsp Natural Peanut Butter
• 1 Tbsp Natural Cocoa Powder
• 1 Tsp Vanilla
• 1 Tsp Stevia
• 1 Tsp Cinnamon
• 1 Scoop Natural Protein Powder
• Handful of Ice Cubes if desired

    Directions

       Combine ingredients in a blender.

       Blend until smooth. Serve chilled.

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Fig-Pecan Macaroons

Note: 

Be sure to remove and discard the hard stems of the figs before chopping them.

Ingredients

• 1 cup chopped pecans
• 1 teaspoon ground cinnamon
• 2 teaspoons grated lemon rind
• 1/4 teaspoon cream of tartar
• Dash of salt
• 2 large egg whites $
• 1 3/4 cups powdered sugar, divided
• 3/4 cup finely chopped dried Black Mission figs

Directions

1. Preheat oven to 300°.
2. Combine pecans and cinnamon in a food processor; process until finely ground. Add rind; process until blended.
3. Place cream of tartar, salt, and egg whites in a large bowl; beat with a mixer at medium speed until foamy. Increase speed to high, and beat until stiff peaks form. Place 2 tablespoons sugar in a small bowl. Gradually add remaining sugar to egg mixture; beat at low speed until blended. Fold in pecan mixture. Add figs to reserved sugar, tossing to coat; fold fig mixture into egg mixture.
4. Cover 2 baking sheets with parchment paper. Drop egg mixture by rounded teaspoonfuls 1 inch apart on prepared baking sheets. Bake at 300° for 20 minutes or until bottom edges are lightly browned. Place pans on wire racks; cool completely.

Source: http://www.myrecipes.com/recipe/fig-pecan-macaroons-10000001860059/ 

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Caramel Apple Oatmeal Cookies

Ingredients

• 6.75 ounces all-purpose flour (about 1 1/2 cups)
• 1 1/2 cups old-fashioned rolled oats
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 3/4 cup granulated sugar $
• 3/4 cup packed brown sugar
• 6 tablespoons unsalted butter, softened $
• 2 teaspoons vanilla extract
• 1 large egg $
• 3/4 cup finely chopped dried apple slices
• 3/4 cup caramel bits or 16 small soft caramel candies, chopped

Directions

1. Preheat oven to 350°.

2. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next         4 ingredients (through salt) in a bowl; stir well.

3. Place sugars and butter in a large bowl; beat with a mixer at medium speed until light and fluffy. Add vanilla and egg; beat well. Gradually add flour mixture; beat at low speed until just combined. Fold in apple and caramel bits.

4. Drop dough by 2 teaspoonfuls 2 inches apart onto baking sheets lined with parchment paper. Flatten balls slightly with hand. Bake at 350° for 9 minutes. Cool on pans 3 minutes. Remove cookies from pans; cool completely on wire racks.

Source:http://www.myrecipes.com/recipe/caramel-apple-oatmeal-cookies-10000001964002/

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Steamed Mussels in Tomato Broth

Tip: 

• To clean mussels, scrub them with a stiff brush under cold running water. Scrape off any barnacles using the shell of another mussel. Just before cooking, pull off the "beard" from each one.

Discard any mussels with broken shells or any that do not close when tapped. 

Ingredients

• 1 teaspoon extra-virgin olive oil
• 4 cloves garlic, finely chopped
• 6 ripe plum tomatoes, cored and coarsely chopped
• 1 cup dry white wine
• 3 pounds mussels, scrubbed and debearded (see Tip)
• 2 teaspoons chopped fresh parsley

Preparation

1. Warm oil in a large pot with a tight-fitting lid over low heat. Add garlic and cook, stirring, until golden, about 3 minutes. Add tomatoes, increase the heat to high and stir for 1 minute more. Pour in wine and bring to a boil.
2. Add mussels, cover and steam, occasionally giving the pan a vigorous shake, until all the mussels have opened, 3 to 4 minutes. 
3.  Discard any that do not open. Transfer the mussels to a serving bowl. Spoon the broth over the mussels and sprinkle with parsley.

  

Nutrition

Per serving: 

  Calories     267;                Fat   6 g ( 1 g sat , 1 g mono );           Cholesterol 64 mg; 

  Carbohydrates 2 g;          Sugar 0 g;                                           Protein 28 g;

  Fiber 1 g;                          Sodium 427 mg;                                 Potassium 587 mg.

Nutrition Bonus: 

  Selenium (146% daily value),                   Vitamin C (50% dv),

  Iron (45% dv),                                           Potassium (17% dv).

Source:http://www.eatingwell.com/recipes/steamed_mussels_in_tomato_broth.html

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Lemon-Garlic Shrimp & Vegetables

Ingredients

• 4 teaspoons  extra-virgin olive oil, divided

• 2   large red bell peppers, diced

• 2 pounds  asparagus, trimmed and cut into 1-inch lengths

• 2 teaspoons  freshly grated lemon zest

• 1/2 teaspoon  salt, divided

• 5 cloves  garlic, minced

• 1 pound  raw shrimp, (26-30 per pound), peeled and deveined

• 1 cup  reduced-sodium chicken broth

• 1 teaspoon  cornstarch

• 2 tablespoons  lemon juice

• 2 tablespoons  chopped fresh parsley

Nutrition InformationAmount Per Serving

Calories 226                         Total Fat 7 g                    Saturated Fat 1 g

Monounsaturated Fat 4 g   Cholesterol 174 mg         Sodium 514 mg

Carbohydrate 14 g              Fiber 4 g                           Protein 28 g

Potassium 670 mg               

Daily Values: Vitamin A 80%, Vitamin C 210%, Iron 25%

Exchanges: Vegetable 2, Lean Meat 3, Fat 1.

Directions

1. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add bell peppers, asparagus, lemon zest and 1/4 teaspoon salt and cook, stirring occasionally, until just beginning to soften, about 6 minutes. Transfer the vegetables to a bowl; cover to keep warm.

2. Add the remaining 2 teaspoons oil and garlic to the pan and cook, stirring, until fragrant, about 30 seconds. Add shrimp and cook, stirring, for 1 minute. Whisk broth and cornstarch in a small bowl until smooth and add to the pan along with the remaining 1/4 teaspoon salt.

3. Cook, stirring, until the sauce has thickened slightly and the shrimp are pink and just cooked through, about 2 minutes more. Remove from the heat. Stir in lemon juice and parsley. Serve the shrimp and sauce over the vegetables. 

Source:http://www.eatingwell.com/recipes/lemon_garlic_shrimp_vegetables.html

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Tea Smoked Chicken

Ingredients

• 1 tablespoon Szechuan peppercorns
• 1 teaspoon five-spice powder
• 2 tablespoons kosher salt
• 1 pound boneless skinless chicken thighs
• 1/4 cup white rice
• 3 tablespoon Chinese black tea
• 2 tablespoons brown sugar
• 1/4 cup plus 2 tablespoons Shao-sing wine or medium-dry sherry
• 2 tablespoons soy sauce, preferably dark (See Cook's Note)
• 1 tablespoon peeled and minced fresh ginger
• 2 teaspoons toasted sesame oil
• 5 scallions (white and green), thinly sliced
• 1/4 cup chopped peanuts
• 1/2 head iceberg lettuce
• Sriracha sauce or other Asian chili sauce, to taste
• Juice of 1/2 lime

Directions

1. Toast the Szechuan peppercorns in a dry skillet until fragrant, about 4 minutes. Cool slightly, and then crush in a spice grinder or mortar and pestle with the salt and five-spice powder until very fine. Rub seasoned salt all over the chicken thighs. Place in a bowl, cover with plastic wrap and refrigerate for at least 4 hours or preferably overnight.
2. Bring the chicken to room temperature about 30 minutes before cooking.
3. Line the bottom of a wok, skillet or heavy pot with a double layer of aluminum foil. Mix the rice, tea and brown sugar together and mound on the foil. Set a steamer on top, and evenly space the chicken on the rack. Cover and cook over high heat. Hot smoke the chicken until smokey-brown colored and cooked through, about 12 minutes.
4. While the chicken cooks, whisk the Shao-sing wine or sherry, soy, ginger, and sesame together in a small saucepan. Bring to boil over high heat, remove from heat and steep for 5 minutes. Brush over cooked chicken.
5. To serve: Dice the chicken into very small pieces. Toss with the scallions and peanuts in a medium bowl. Cut the lettuce leaves into 40 squares or triangular scoops. Place a drop of Sriracha on top of each lettuce cup, and top with about 2 teaspoons of the diced chicken. Squeeze lime juice over the top, and drizzle the remaining soy-ginger sauce over the chicken. Serve.

Cook's Note: Dark soy sauce is thicker and lightly sweeter tasting than other soys. It adds a depth of flavor that is great with the chicken. It can be found in Asian markets or supermarkets with a good Asian section.   

Source:http://www.foodnetwork.com/recipes/food-network-kitchens/tea-smoked-chicken-recipe/index.html

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Massaged Kale Salad

Ingredients 

•  1 bunch kale (black kale is especially good), stalks removed and discarded, leaves thinly sliced
  

• 1 lemon, juiced
• 1/4 cup extra-virgin olive oil, plus extra for drizzling
• Kosher salt
• 2 teaspoons honey
• Freshly ground black pepper
• 1 mango, diced small (about 1 cup)
• Small handful toasted pepitas (pumpkin seeds), about 2 rounded tablespoons

Directions

1. In large serving bowl, add the kale, half of lemon juice, a drizzle of oil and a little kosher salt. Massage until the kale starts to soften and wilt, 2 to 3 minutes. Set aside while you make the dressing.
2. In a small bowl, whisk remaining lemon juice with the honey and lots of freshly ground black pepper. Stream in the 1/4 cup of oil while whisking until a dressing forms, and you like how it tastes.
3. Pour the dressing over the kale, and add the mango and pepitas. Toss and serve.

Source:http://www.foodnetwork.com/recipes/aarti-sequeira/massaged-kale-salad-recipe/index.html

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Fruit Dippers

 

   

Fruit with a yogurt and nut dipping sauce makes a fun snack not just for kids, but for adults as well. It's healthy too!

Nutrition Information:

Calories: 100
Protein: 3 g
Carbs: 17 g
Fat: 3 g
Saturated Fat: 1 g
Sodium: 35 mg
Fiber: 2 g

Ingredients:

• 1/2 cup low-fat vanilla yogurt
• 2 Tablespoons chopped walnuts
• 1/4 teaspoon cinnamon
• 2 cups fruit (grapes, banana slices, apple wedges, strawberries)

Directions:

1	Combine yogurt, walnuts and cinnamon.
2	Place a toothpick in the center of each fruit. Dip fruit into the yogurt mixture.
3	ENJOY!

 

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This are just a few of scrumptious food with healthy benefits.

 

 Tortilla Chips and Bean Dip

  Make this fun snack over the weekend and keep on hand for a quick and tasty snack during the week. Use veggies in place of chips if you want! 

 

Health Advantages: low cholesterol, healthy weight.

Nutrition Information
Servings Per Recipe: 1
	Amount Per serving
	Calories:	210 cal					Carbohydrate Servings:	2
	Carbohydrates:	30 g		Dietary Fiber:	4 g		Cholesterol:	5 mg
	Fat:	7 g		Sodium:	362 mg		Saturated Fat:	1 g
	Protein:	5 g		Potassium:	73 mg		Monounsaturated Fat:	2 g

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