Oats have a ton of soluble fiber, which helps to lower cholesterol and the risk of heart disease. Since they are so fiber packed, oats release of the sugars in them slowly and their high protein content delivers you a steady stream of energy throughout the day!
Quinoa, flaxseed, and wild rice have this benefit too!
Try a quinoa salad!
Boil1 cup quinoa in 2 cups water. let cool. in a large bowl, toss it with 2 diced apples, 1 cup fresh blueberries, 1/2 cup chopped walnuts, and 1 cup of plain fat free yogurt for a nice meal!
- 1 1/2 pounds boneless beef chuck pot roast
- 2 1/2 cups peeled and seeded butternut squash cut into 1-inch pieces (1 pound)
- 2 small onions, cut into wedges
- 2 cloves garlic, minced
- 1 14 ounce can reduced-sodium beef broth
- 1 8 ounce can tomato sauce
- 2 tablespoons Worcestershire sauce
- 1 teaspoon dry mustard
- 1/4 teaspoon black pepper
- 1/8 teaspoon ground allspice
- 2 tablespoons cold water
- 4 teaspoons cornstarch
- 1 9 ounce package frozen Italian green beans
Freshly ground black pepper (optional)
Directions1. Trim fat from meat. Cut meat into 1-inch pieces. In a 3 1/2- to 4 1/2-quart slow cooker combine meat, squash, onions, and garlic. Stir in broth, tomato sauce, Worcestershire sauce, dry mustard, the 1/4 teaspoon black pepper, and the allspice.
2. Cover and cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours.
3. If using low-heat setting, turn to high-heat setting. In a small bowl combine cold water and cornstarch. Stir cornstarch mixture and frozen green beans into meat mixture. Cover and cook about 15 minutes more or until thickened. If desired, sprinkle each serving with freshly ground black pepper.
Yogurt contains probiotics, which as we now know are extremely important to your health, while it is difficult to get all the probiotics we need through our diet (which is why supplementation, our BalanceDiet Detox Support 08 is so important), but we can give ourselves a head start! Yogurt also has calcium, important for our bone and muscle structure and function!
Lactose intolerant? That’s OK, Kefir and soy yogurts offer the same protein benefits as dairy yogurt!
Aim for one cup per day!
Give yourself a power smoothie!
Add our BalanceDiet Lean Protein 07 Vanilla to blend 1 cup low-fat yogurt, 1 cup fresh or frozen blueberries, 1 cup carrot juice, and 1 cup baby fresh spinach! E N J O Y!
- 1 cup chopped onion (1 large)
- 3 cloves garlic, minced
- 2 tablespoons cooking oil
- 2 14 1/2 ounce can tomatoes, undrained, cut up
- 1 12 ounce can beer or nonalcoholic beer
- 1 chipotle chile pepper in adobo sauce, chopped
- 1 tablespoon cumin seeds, toasted
- 1 teaspoon sugar
- 1/2 teaspoon salt
- 2 19 ounce cans cannellini (white kidney) beans, rinsed and drained
- 1 1/2 cups coarsely chopped, seeded, and peeled Golden Nugget or acorn squash (about 12 ounces)
- 1/2 cup sour cream
- 2 tablespoons lime juice
- 1 tablespoon snipped fresh chives
Lime wedges (optional)
2. Cover and cook on low-heat setting for 9 to 10 hours or on high-heat setting for 4-1/2 to 5 hours. Meanwhile, in a small bowl combine sour cream, lime juice, and chives; cover and chill until ready to serve.
3. To serve, ladle chili into bowls. Top with sour cream mixture. If desired, garnish with lime wedges.
- 3 1/2 cups dry red beans (1-1/2 pounds), rinsed and drained
- 5 cups water
- 3 cups chopped onion (3 large)
- 2 4 ounce cans (drained weight) sliced mushrooms, drained
- 6 cloves garlic, minced
- 2 tablespoons Creole seasoning
- 1 14 1/2 ounce can diced tomatoes with basil, garlic, and oregano
- 2 cups instant brown rice
- 2 medium green sweet peppers, cut into strips
Bottled hot pepper sauce (optional)
Directions1. Place beans in a large saucepan. Add enough water to cover beans by 2 inches. Bring to boiling; reduce heat. Simmer, uncovered, for 10 minutes. Remove from heat. Cover and let stand for 1 hour. Drain and rinse beans.
2. In a 3-1/2- or 4-quart slow cooker, combine beans, the 5 cups water, the onion, mushrooms, garlic, and Creole seasoning.
3. Cover and cook on low-heat setting for 11 to 13 hours or on high-heat setting for 5-1/2 to 6-1/2 hours.
4. If using low-heat setting, turn to high-heat setting. Stir in undrained tomatoes, uncooked rice, and sweet peppers. Cover and cook for 30 minutes more. If desired, pass bottled hot pepper sauce. Makes 4 or 5 servings.
- Servings Per Recipe 4,
- cal. (kcal) 415,
- Fat, total (g) 2,
- carb. (g) 81,
- fiber (g) 16,
- pro. (g) 23,
- sodium (mg) 541,
dice 4 tomatoes, 1 onion, 3 cloves of garlic, 2 jalepenos, 1 yellow bell pepper, and 1 mango. Mix in a can of black beans and garnish with 1/2 cup chopped cilantro and the juice of 2 limes.
Not only will you have a tasty treat that goes great with corn tortilla chips or in a pita, but you’ll be boosting your brain power!!!
Don’t like black beans? That’s OK! Peas, lentils, and pinto, kidney, fava, and lima beans offer all of the same great health benefits!
- 3 – 4 pounds bone-in chicken breast halves
- 6 cloves garlic, minced
- 1 1/2 teaspoons dried thyme, crushed
- 1/2 teaspoon salt
- 1/4 cup orange juice
- 1 tablespoon balsamic vinegar
- 1 8 – 10 ounce package mixed greens
- 1/2 cup cherry tomatoes, halved or quartered
- 1/4 cup pitted kalamata olives, halved
- 1/4 cup crumbled feta cheese (1 ounce)
- 1/2 cup bottled vinaigrette dressing
Directions1. Remove and discard skin from chicken. Sprinkle chicken with garlic, thyme, and salt. Place chicken in 3 1/2- or 4-quart slow cooker. Pour orange juice and vinegar over chicken.
2. Cover and cook on low-heat setting for 6 to 7 hours or on high-heat setting for 3 to 3-1/2 hours. Remove chicken from slow cooker; cover and keep warm. Discard cooking juices.
3. In a large bowl, toss together greens, tomatoes, olives, and feta; divide among serving plates. Slice chicken from the bones, discarding the bones. Top each salad with some of the chicken. Drizzle dressing over salads. Makes 6 to 8 servings.
- 1 3 pound boneless beef chuck pot roast
- 2 teaspoons garlic-pepper seasoning
- 1 7 ounce package dried mixed fruit
- 1/2 cup water
- 1 tablespoon finely chopped chipotle peppers in adobo sauce
- 1 tablespoon cold water
- 2 teaspoons cornstarch
Fresh cilantro sprigs (optional)
2. Cover and cook on low-heat setting for 10 to 11 hours or on high-heat setting for 5 to 5 1/2 hours. Transfer meat and fruit to a serving platter; thinly slice meat. Cover meat and fruit and keep warm.
3. For sauce, pour cooking liquid into a bowl or glass measuring cup; skim off fat. In a medium saucepan combine the 1 tablespoon cold water and cornstarch; stir into cooking liquid. Cook and stir over medium heat until thickened and bubbly. Cook and stir for 2 minutes more.
4. Serve meat and fruit with sauce. If desired, garnish with cilantro.
Servings Per Recipe 8,
cal. (kcal) 275,
Fat, total (g) 6,
chol. (mg) 101,
sat. fat (g) 2,
carb. (g) 17,
fiber (g) 1,
pro. (g) 37,
sodium (mg) 378,
Percent Daily Values are based on a 2,000 calorie diet
Looking for an antioxidant packed trail mix?
Mix one cup walnuts with a half of a cup of dried blueberries and a quarter of a cup of dark chocolate!
The walnuts protect your heart with all of those healthy omega-3 fats, they also are protein rich and packed with fiber! Those blueberries also have a ton of fiber and help preserve your memory, prevent cancer, and are packed with vitamins and nutrients! That dark chocolate is full of antioxidants as well, helping your heart, and even preventing some cancers! So make your own trail mix for a snack at work, or after a workout and your are on your way to a healthier you!