We’re used to peanut butter on sandwiches or when baking, but it makes a great addition to almost any ingredient. In this recipe that ingredient is eggs. The whole dish is about 160 calories and has less than 4 grams of carbs, but gives you almost 10 grams of protein that will fill you up before you know it. Serve with a side of fruit for added fiber, and feel free any herb you like or only egg whites to reduce the cholesterol count.
Non-stick cooking spray 1 egg 1 tablespoon peanut butter ˝ teaspoon basil leaves, finely chopped salt and pepper to taste
Spray a pan with the cooking spray and heat over low. In a bowl, beat together the egg, peanut butter, and basil leaves. Add a dash of salt and pepper to taste. Fry until eggs are ready and serve with a side of fruit.
Sounds interesting and may have to try this one time...........
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Marinated Bean Salad This is a great dish to add to your Healthiest Way of Eating because you can keep in your refrigerator for 3-4 days and its flavor gets better each day!
Prep and Cook Time: 25 minutes Ingredients:
2 TBS minced onion 3 medium cloves garlic, pressed 2 cups fresh green beans cut into 1-inch lengths 2 cups or 1 15 oz can (BPA-free) lima beans, drained and rinsed 2 cups or 1 15 oz can (BPA-free) kidney beans, drained and rinsed 1 large ripe fresh tomato, chopped 2 TBS chopped fresh basil (or 2 tsp dried basil) 1 TBS chopped fresh oregano (or 1 tsp dried oregano) 1 TBS chopped fresh parsley (or 1 tsp dried parsley) 3 TBS fresh lemon juice 2-3 TBS extra virgin olive oil salt and cracked black pepper to taste
Directions: Mince onion and press garlic and let sit for 5 minutes to bring out its health-promoting benefits. Fill the bottom of a steamer with 2 inches of water. While steam is building up in steamer cut green beans. Steam for 5 minutes. A fork should pierce them easily when they are done. Drain and rinse canned beans. Let beans sit in colander for another couple of minutes to drain excess water. Mix all ingredients together. If you have the time, let it marinate for at least 15 minutes. It can keep in the refrigerator for a few days. Keep on hand for a quick meal. Serves 4
10-Minute Fruit & Cheese Salad This health-promoting salad offers you a quick-and-easy way to enjoy the delicious combination of fruit and cheese as part of your Healthiest Way of Eating.
Prep and Cook Time: 10 minutes Ingredients:
1/4 cup green seedless grapes 3 fresh (or dried) apricots, cut into eighths 3 dried figs, sliced medium thick 1/2 lb mixed salad greens 2 TBS fresh lemon juice salt and cracked black pepper to taste extra virgin olive oil to taste 3 oz goat or gorgonzola cheese optional: 1/4 lb sliced, precooked turkey breast, cut into bite-size pieces
Directions: Toss all ingredients, except cheese, together. Top with goat or gorgonzola cheese. Serves 2
1 cup old fashioned rolled oats (not instant) 1 cup nonfat milk 1 cup whole wheat flour 1/2 cup brown sugar 1/2 cup unsweetened applesauce 2 egg whites (I’ve used EggBeaters) 1 tsp baking powder 1/2 tsp baking soda 1/2 tsp salt 1 tsp cinnamon 1 tsp sugar raisins or nuts (optional but I haven’t used either yet)
Preheat the oven to 400 degrees. Soak the oats in milk for an hour. Spray muffin pan with cooking spray. Combine the oat mixture with the applesauce and egg whites, and mix until combined. In a separate bowl, whisk dry ingredients (except the cinnamon and sugar) together. Add wet ingredients to dry and mix until just combined. Add nuts or raisins if desired. Do not over mix the batter or the muffins will be tough. Spoon muffin mixture into muffin pan. Combine the cinnamon and sugar and top each muffin with some of the mixture. Bake for 20-25 minutes or until done. These can also be frozen and reheated in the microwave for a quick breakfast.
Number of Servings: 12 Calories: 92 Fat: .5 Protein: 2.9 g WW Points: 1
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