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.

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)

• 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!

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!