Almond "Joyous" Butter

Sometimes, you just really want a candy bar, but don't want all the processed junk that comes with it. Don't fear! I've come up with a great treat that satisfies those cravings while offering heart healthy ingredients! My Almond "Joyous" Butter really hits the spot, and can be enjoyed straight out of the jar! 

1/2 cup unsweetened coconut

1/2 cup almonds

16 dark chocolate chips

If using a high powered blender such as a Blendtec or a Vitamix, simply add ingredients to your blender jar and process until smooth. This can usually be accomplished in a couple of minutes. If using a food processor, add all ingredients to the processor bowl, and process on high for 20 minutes. You can process for only 15 minutes, but going the full 20 will give you a smooth and creamy consistency. 

Seving size: 1 Tbsp

Serves 6

Per serving: 90 calories, 7 grams heart healthy fat, 5 grams carbs and 3 grams protein. 

"Peaches & Cream + Green" Smoothie

1 cup unsweetened vanilla almond milk

1 serving of your favorite vanilla protein powder

2 small-medium peaches (skin on, pits removed)

1 small banana (peeled)

2-3 cups baby spinach

6-8 ice cubes 

Blend until smooth and enjoy immediately. 

Apples & Peanut Butter - Green Smoothie

1 cup unsweetened vanilla almond milk

2 Tbsp Pb2 powdered peanutbutter 

1 small container non-fat vanilla Greek yogurt*

1 medium Granny Smith apple (core removed & apple cut into chunks)

1 tsp each pure vanilla extract and cinnamon

2 cups organic baby spinach

1 cup ice

Place ingredients in the order listed into a high-powered blender, blend until smooth and enjoy!

*You can replace the yogurt with your favorite vanilla plant based protein to make this smoothie vegan. The nutritional info will stay about the same. The main difference will be a creamy versus light texture. :)

Calories 290; fat 4g; carbs 50g; fiber 10g; protein 19g

Mediterranean Chicken (from the cookbook)

Ingredients:
8 chicken tenderloins (all visible fat removed)
1 14.5 oz. can petite cut diced tomatoes (I use the garlic basil flavored ones)
1 c. 98% fat free chicken broth
1 4.5 oz. jar sliced mushrooms (drained)
1 3.8 oz. can sliced olives (drained)
1 16 oz. can garbanzo beans (drained and rinsed)
1 medium onion, chopped
3 cloves garlic, chopped
½ tsp. ground black pepper
cooking spray

Directions:
Spray a large skillet with cooking spray & cook chicken on medium heat until golden brown. Add the onions and garlic and about ¼ of the chicken broth and cook until onions are soft.  Add the rest of the chicken broth and the other ingredients and let simmer for about 15 to 20 minutes until everything is warmed and the flavors are mixed.

Serve over a bed of Israeli couscous.

Nutritional: Per serving (without couscous) - 233 calories; 4.5 g fat; 17% calories from fat
Serves: 6

Healthy Tip: Have some fats on your salad!

Too often when people are trying to eat healthier, they opt for salads with fat-free dressing.  The problem though, is that by not having any fats on your salad, your body is missing out on all of those fat-soluble vitamins (micronutrients) that it needs.  A great way to get the most out of all of those good veggies (and fruits) is to dress your salad with flavorful vinegar and a touch of heart healthy oil, such as extra virgin olive oil.  Then, add some good fats like sunflower seeds, pumpkin seeds, walnuts or almonds to your salad.  By doing this, your body will absorb all of that nutritional greatness that it needs.

Italian Herb Chicken (from the cookbook)

Ingredients:
4 plum tomatoes
1 whole lime
1 14.5 oz. can diced tomatoes (preferably organic w/ Italian herbs)
5-10 (depending on your taste) whole garlic cloves,  minced
5 fresh basil leaves, chopped
1 Tbsp. white wine (can be cooking or table wine)
1 lb. boneless skinless chicken breast (all visible fat removed)
8 oz. angel hair pasta, cooked

Directions:
Dice 3 of the tomatoes and place in a large skillet. Mash with a potato masher until they are smushy. Dice and add the last tomato without mashing. Add the can of diced tomatoes including the juice. Next, cut your lime in half and squeeze all of the juice out into the pan. Add the minced garlic (5 - 10 cloves to taste), the basil and the wine. Stir and let simmer over a low to med/low heat. Cut your chicken into either strips or bite size pieces and cook until golden brown on medium heat in a separate skillet.
When cooked, add your chicken to the sauce and let simmer on low heat for at least 10 minutes (the longer it simmers, the more the chicken absorbs the flavor of the sauce).

Spoon over your cooked angel hair pasta.

Nutritional: Per Serving (without pasta) - 178.25 calories; 0.5g fat
Serves: 4

Mango Spinach Smoothie

I know what you're thinking... "A spinach smoothie? Yuck!"  Think again!  This mango in this smoothie gives it such a nice tropical flavor and totally masks the spinach.  Yes, I said totally!  This version is nice and creamy and isn't too sweet - plus it only packs 165 calories which makes it great for either a snack or as a mini-meal (for those doing multiple low-cal meals per day).

1 individual container Dannon Oikos Greek Nonfat Plain Yogurt
1 cup Silk Almond Milk (unsweetened original)
1 cup fresh spinach
1/2 cup Dole Premium - Mango Chunks All Natural (Frozen)

Place all of the ingredients in a blender and blend until smooth.  That's it!

Nutritional Info: Calories 165; Carbs 19g; Fat 3g; Protein 18g; Sodium 243mg; Sugar 16g

If you like yours a little sweeter or a little more tropical, you could always swap out the almond milk for 6oz of pineapple juice.  Just make sure to readjust the nutritional info in you're counting. :)