Low-Calorie Strawberry-Banana Protein Smoothie Indulge in a delicious and low-calorie treat with our Strawberry-Banana Protein Smoothie. Packed with protein from Greek yogurt and nut butter, along with the added benefits of omega-3s from ground flaxseed, this smoothie is a nutritious delight. Whether you prefer a frosty texture with ice cubes or a milder temperature with water, this recipe offers flexibility to suit your taste. Ingredients: 1 cup hulled strawberries, fresh or frozen ½ medium banana ½ cup diced mango, fresh or frozen ½ cup nonfat plain Greek yogurt 1 tablespoon natural nut butter, such as cashew or almond 1 tablespoon ground flaxseed (flaxmeal) ¼ teaspoon vanilla extract 4 ice cubes or ½ cup water Directions: Combine strawberries, banana, mango, yogurt, nut butter, flaxmeal, vanilla, and ice cubes (or water) in a blender. Puree until smooth. Low-Calorie Note: Savor the rich flavors of this Strawberry-Banana Protein Smoothie without worrying about excess calories. Packed with wholesome ingredients, it's a guilt-free option for a satisfying and nutritious beverage. Low-Calorie Savory Oatmeal with Cheddar, Collards & Eggs Indulge in the savory side of oats with this delicious and low-calorie recipe. Experience a delightful twist to the usual sweet oatmeal by incorporating a generous serving of vegetables. Savor the combination of Cheddar, collards, and eggs, creating a wholesome meal. Spice it up with hot sauce for an extra kick, if desired. Ingredients: 2 tablespoons extra-virgin olive oil, divided 2 tablespoons diced shallot 2 cups rolled oats (see Tip) 4 cups water plus 1/2 cup, divided ½ teaspoon salt, divided ½ teaspoon ground pepper, divided 10 cups chopped collard greens (from 1-2 bunches) 2 teaspoons red-wine vinegar 1 cup shredded Cheddar cheese ¼ cup chipotle salsa, plus more for serving 4 large eggs, cooked as desired Directions: Heat 1 tablespoon oil in a large saucepan over medium heat. Add shallot and cook until softened, 1 to 2 minutes. Stir in oats and cook for an additional 1 minute. Add 4 cups water, 1/4 teaspoon salt, and 1/4 teaspoon pepper. Bring to a boil, then simmer until creamy, 10 to 12 minutes. In a large skillet, heat the remaining 1 tablespoon oil over medium-high heat. Add collards, 1/2 cup water, 1/4 teaspoon salt, and 1/4 teaspoon pepper. Cook until tender, 5 to 7 minutes. Remove from heat and stir in vinegar. Stir cheese and salsa into the oatmeal. Serve with collards, eggs, and additional salsa, if desired. Low-Calorie Note: Relish the savory goodness of this oatmeal while keeping your calorie intake in check. Packed with vegetables, Cheddar, and eggs, it's a balanced and flavorful option for a satisfying meal. Breakfast Beans with Microwave-Poached Egg Gallo Pinto Delight: A Flavorful Costa Rican Breakfast Recipe: Indulge in the savory goodness of Breakfast Beans with Microwave-Poached Egg, inspired by the Costa Rican classic, Gallo Pinto. The term translates to "spotted rooster," reflecting the dark beans amid the pale rice. While the traditional dish uses rice, our version features cooked barley for a nutritious twist. Feel free to substitute with any leftover cooked grain you have on hand. Ingredients: 2 teaspoons canola oil ¼ cup chopped red bell pepper 2 chopped scallions, whites and greens separated ½ teaspoon ground cumin ¾ cup rinsed canned low-sodium black beans ½ cup cooked barley ½ cup low-sodium chicken broth or vegetable broth ⅛ teaspoon salt ⅛ teaspoon hot sauce 1 cup water, divided 1 teaspoon distilled white vinegar, divided 2 large eggs, divided 2 tablespoons shredded pepper Jack cheese ½ avocado, sliced 2 tablespoons coarsely chopped fresh cilantro Directions: Heat oil in a medium skillet; add bell pepper, scallion whites, and cumin. Cook until softened, stirring often (1 to 2 minutes). Add black beans, cooked barley, broth, and salt. Cook until most liquid is absorbed (3 to 5 minutes). Stir in scallion greens and hot sauce. Divide between 2 bowls. In a microwave-safe bowl, combine 1/2 cup water and 1/2 tsp. vinegar. Carefully crack 1 egg into the water, ensuring it's completely submerged. Microwave until the egg white is firm and the yolk is slightly runny (about 1 minute). Remove the egg, pat dry, and place atop the bean mixture in one bowl. Repeat with the remaining water, vinegar, and egg. Top each bowl with 1 Tbsp. cheese and 1/4 avocado. Sprinkle with cilantro if desired. Pineapple-Grapefruit Detox Smoothie Heart-Healthy Hydration Boost Recipe: Indulge in the refreshing Pineapple-Grapefruit Detox Smoothie, crafted with hydrating pineapple, grapefruit, and nutrient-packed spinach. This delightful blend not only quenches your thirst but also provides a bounty of fiber. The addition of electrolyte-rich coconut water serves as a dairy-free alternative, contributing to the smoothie's heart-healthy profile. For an extra-chilled experience, freeze coconut water into cubes before blending. Ingredients: 1 cup plain coconut water 1 cup frozen diced pineapple 1 cup packed baby spinach 1 small grapefruit, peeled and segmented, plus any juice squeezed from the membranes ½ teaspoon grated fresh ginger 1 cup ice Directions: Combine coconut water, frozen pineapple, baby spinach, peeled and segmented grapefruit, ginger, and ice in a blender. Puree the ingredients until smooth and frothy. Heart Benefits: This detox smoothie is not just a flavorful treat; it's also heart-friendly. The combination of pineapple, grapefruit, and spinach delivers essential minerals and fiber, promoting hydration and cardiovascular health. Coconut water adds electrolytes, making it a nourishing option for your heart. Spinach & Egg Scramble with Raspberries Heart-Healthy Breakfast for Weight Loss Recipe: Indulge in a quick and nutritious egg scramble paired with wholesome bread, creating one of the best breakfasts for weight loss. This delightful dish combines protein-packed eggs, antioxidant-rich raspberries, filling whole-grain toast, and nutrient-packed spinach. The perfect blend of protein and fiber will keep you satisfied and energized throughout the morning. Ingredients: 1 teaspoon canola oil 1 ½ cups baby spinach (1 1/2 ounces) 2 large eggs, lightly beaten Pinch of kosher salt Pinch of ground pepper 1 slice whole-grain bread, toasted ½ cup fresh raspberries Directions: Heat canola oil in a small nonstick skillet over medium-high heat. Add spinach and cook until wilted, stirring often, 1 to 2 minutes. Transfer the spinach to a plate. Wipe the pan clean, place over medium heat, and add lightly beaten eggs. Cook, stirring once or twice for even cooking, until just set, 1 to 2 minutes. Stir in the cooked spinach, kosher salt, and ground pepper. Serve the delightful scramble with toasted whole-grain bread and a side of fresh raspberries. Heart Benefits: The combination of nutrient-rich spinach and antioxidant-loaded raspberries contributes to heart health. The inclusion of whole-grain toast adds fiber, making this breakfast not only delicious but also beneficial for your cardiovascular well-being. Everything Bagel Avocado Toast Recipe: Indulge in the perfect union of everything bagel flavor and the creamy goodness of avocado toast with this quick and healthy breakfast. Ideal for those busy mornings when you're on the go. Elevate it further by adding a poached or fried egg on top. Ingredients: ¼ medium avocado, mashed 1 slice whole-grain bread, toasted 2 teaspoons everything bagel seasoning Pinch of flaky sea salt (such as Maldon) Directions: Spread mashed avocado on the toasted bread. Sprinkle with everything bagel seasoning. Add a pinch of flaky sea salt. Optional: Top with a poached or fried egg for an extra savory twist. Heart-Healthy Two-Ingredient Banana Pancakes Indulge in the simplicity and delightful taste of these two-ingredient banana pancakes, perfect for a healthy breakfast. Prepared with just eggs and bananas, these pancakes are not only grain-free but also free from added sugars. Ingredients: 2 large eggs 1 medium banana Instructions: In a blender, combine the eggs and banana, blending until you achieve a smooth puree. Lightly oil a spacious nonstick skillet (refer to Tip) and heat it over medium heat. Spoon 2 tablespoons of batter for each pancake, creating 4 mounds in the pan. Cook until bubbles emerge on the surface, and the edges appear dry, typically taking 2 to 4 minutes. Gently flip the pancakes using a thin spatula and cook until the bottom is nicely browned, around 1 to 2 minutes more. Transfer the golden pancakes to a plate. Lightly oil the pan once more and repeat the cooking process with the remaining batter. Heart-Healthy Note: These two-ingredient banana pancakes not only satisfy your taste buds but also contribute to heart health. Bananas are rich in potassium, an essential mineral that aids in maintaining proper heart function and blood pressure. Additionally, the absence of added sugars in this recipe aligns with heart-friendly dietary choices, promoting overall cardiovascular well-being. Enjoy these pancakes as a nutritious and heart-conscious breakfast option. Tip: Use a nonstick skillet to minimize the need for excessive oil, ensuring a healthier cooking process. Heart-Healthy Peanut Butter and Banana Breakfast Sandwich Start your day right with our Heart-Healthy Peanut Butter and Banana Breakfast Sandwich. This quick and easy recipe features the delightful combination of creamy peanut butter and ripe bananas, offering you a delicious and heart-friendly breakfast option. Ingredients: 2 slices 100% whole wheat with honey bread 4 teaspoons reduced-fat creamy peanut butter 1 very small banana or 1/2 of a medium banana, sliced Directions: Toast the whole wheat bread slices. While the toast is still warm, spread 2 teaspoons of reduced-fat creamy peanut butter on each slice. Arrange the banana slices on one of the slices of peanut butter toast. Top with the other slice, peanut butter side down, to create a wholesome sandwich. Heart Health Benefits: Whole Wheat Bread: High in fiber and nutrients, promoting heart health. Reduced-Fat Peanut Butter: Provides protein and healthy fats for cardiovascular support. Banana: Rich in potassium, supporting heart function. Heart-Boosting Mango-Almond Smoothie Bowl Indulge in a heart-healthy treat with our Mango-Almond Smoothie Bowl! This delightful and nutritious smoothie bowl combines the tropical goodness of mango, the creaminess of Greek yogurt, and the nutty crunch of almonds. Packed with heart-loving ingredients, it's not only delicious but also beneficial for your cardiovascular well-being. Ingredients: ½ cup frozen chopped mango ½ cup nonfat plain Greek yogurt ¼ cup frozen sliced banana ¼ cup plain unsweetened almond milk 5 tablespoons unsalted almonds, divided ⅛ teaspoon ground allspice ¼ cup raspberries ½ teaspoon honey Directions: Blend mango, yogurt, banana, almond milk, 3 tablespoons almonds, and allspice in a blender until very smooth. Pour the smoothie into a bowl and top with raspberries, the remaining 2 tablespoons almonds, and a drizzle of honey. Heart Health Benefits: Mango: Rich in vitamins and antioxidants for heart support. Greek Yogurt: Packed with protein and probiotics, promoting heart wellness. Almonds: Healthy fats, fiber, and nutrients for heart health. Banana: Potassium and fiber content contribute to heart well-being. Almond Milk: A dairy-free, heart-healthy alternative. Raspberries: Antioxidants supporting cardiovascular health. Heart-Boosting Fruit & Nut Oatmeal Start your day right with a heart-healthy twist to your morning routine! This protein-packed oatmeal recipe not only provides essential nutrients but also adds a touch of sweetness with apples and a satisfying crunch from walnuts. Tailor this wholesome oatmeal by choosing your favorite fruits—berries or pears—and nuts like almonds or pistachios to create a personalized and heart-friendly breakfast. Ingredients: ½ cup old-fashioned oats 1 cup skim milk ¼ cup nonfat plain Greek yogurt ¼ cup chopped apple 1 tablespoon walnuts, toasted if desired Directions: Combine oats and milk in a small saucepan. Bring just to a boil over high heat; then reduce the heat to medium and cook, stirring frequently, until the oats are tender and creamy, 4 to 5 minutes. Remove from the heat, cover, and let stand for 2 minutes. Serve topped with yogurt, chopped apple, and walnuts. Heart Health Benefits: Oats: High in soluble fiber, promoting heart health. Skim Milk: Low-fat dairy for essential nutrients without excess saturated fat. Greek Yogurt: Packed with protein and probiotics for heart wellness. Apples: Rich in antioxidants and fiber, supporting cardiovascular well-being. Walnuts: Omega-3 fatty acids for heart health. Heart-Boosting Acai Bowl Kickstart your day with a heart-healthy indulgence! Our homemade Acai Bowl is a delightful breakfast option any day of the week. The natural tartness of acai is perfectly balanced with the sweetness of banana, mixed berries, and coconut water in this nourishing recipe. Topped with a variety of heart-friendly ingredients, this bowl is not only delicious but also loaded with nutrients that support cardiovascular well-being. Ingredients: 1 banana ½ cup frozen mixed berries 1 (3.5-ounce) package frozen unsweetened acai puree ¼ cup fat-free plain strained yogurt, such as Greek-style ¼ cup coconut water 1 tablespoon almond butter ⅛ teaspoon ground cinnamon 2 tablespoons dried goji berries 2 tablespoons sliced almonds, toasted (see Tip) 1 teaspoon chia seeds 1 teaspoon hemp seeds Directions: Cut the banana in half crosswise; peel 1 half (set aside the remaining unpeeled half). Place the peeled banana half on a freezer-safe plate lined with parchment paper; freeze until solid, about 2 hours. Place the frozen banana, berries, acai puree, yogurt, coconut water, almond butter, and cinnamon in a blender. Blend until smooth, 30 to 45 seconds, stopping to scrape down the sides of the blender as needed. Peel and slice the reserved banana half. Pour the smoothie into a bowl; top with banana slices, goji berries, almonds, chia seeds, and hemp seeds. Serve immediately. Heart Health Benefits: Acai: Packed with antioxidants that support heart health. Berries: Rich in fiber and vitamins, contributing to cardiovascular wellness. Coconut Water: Hydrating and beneficial for heart function. Almond Butter: High in monounsaturated fats, promoting heart wellness. Chia Seeds and Hemp Seeds: Omega-3 fatty acids for heart health. Heart-Boosting Peanut Butter-Banana English Muffin Indulge in a heart-smart breakfast with our Peanut Butter-Banana English Muffin – a delightful fusion of the original power couple, peanut butter, and banana. Elevate your morning routine with this wholesome creation topped with a dash of ground cinnamon. Savor the goodness and nourish your heart with every bite. Ingredients: 1 whole-wheat English muffin, toasted 1 tablespoon peanut butter ½ banana, sliced Pinch of ground cinnamon Directions: Toast a whole-wheat English muffin to perfection. Spread a generous layer of peanut butter over the toasted English muffin. Arrange slices of ripe banana on top, creating a harmonious blend of flavors. Finish with a pinch of ground cinnamon for a heart-healthy touch. Heart Health Benefits: Whole-Wheat English Muffin: High in fiber, promoting heart-friendly digestion. Peanut Butter: Rich in monounsaturated fats, contributing to heart wellness. Banana: Packed with potassium, supporting healthy blood pressure. Ground Cinnamon: Antioxidant properties that may benefit heart health. Low-Calorie Crunchy Cabbage, Tofu & Edamame Salad Satisfy your craving for crunch with this low-calorie salad featuring crisp red cabbage, edamame, bamboo shoots, and chow mein noodles. The delightful sweetness comes from baked tofu, mandarin oranges, and a drizzle of sesame vinaigrette. Ingredients: 4 cups mesclun ½ cup shredded red cabbage 3 ounces baked tofu cubes ½ cup grated carrots ½ cup edamame ¼ cup mandarin oranges 1 tablespoon golden raisins ½ cup bamboo shoots 2 tablespoons chow mein noodles 2 tablespoons bottled reduced-sugar Asian sesame vinaigrette Directions:In a medium bowl, mix mesclun, cabbage, tofu, carrots, edamame, oranges, raisins, bamboo shoots, and chow mein noodles. Drizzle with reduced-sugar Asian sesame vinaigrette for a flavorful, low-calorie experience. Low-Calorie Kale, Quinoa & Apple Salad Indulge in the flavors of fall with this low-calorie kale, quinoa, and apple salad. The fresh apples bring a crisp autumn taste, and the kale transforms into a delightful texture when massaged with the dressing. Nuts, fennel, and quinoa provide a variety of textures, while blue cheese adds a savory touch. Ingredients: 2 tablespoons cider vinegar 1 tablespoon pure maple syrup ½ teaspoon salt ¼ teaspoon ground pepper ¼ cup extra-virgin olive oil 1 large bunch curly kale, stemmed and thinly sliced (about 8 cups) 2 medium Honeycrisp or Gala apples, unpeeled, roughly chopped 1 medium fennel bulb, cored and thinly sliced (3 cups) 2 cups cooked quinoa, at room temperature or chilled ½ cup slivered almonds, toasted (see Tip) ⅓ cup dried cherries ¼ cup crumbled blue cheese Directions: Whisk vinegar, maple syrup, salt, and pepper together in a large bowl. Slowly drizzle in oil, whisking until combined. Add kale and massage into the dressing with clean hands until well coated and slightly tender, 3 to 5 minutes. Add apples, fennel, and quinoa; toss until combined. Divide among 4 plates and top with almonds, cherries, and blue cheese. Tip: To keep it low-calorie, enjoy this nutritious salad as a satisfying meal or a delightful side dish without compromising on flavor. Low-Calorie Cranberry-Walnut Chickpea Salad Swap out chicken for chickpeas in this satisfying vegetarian main dish, perfect for a low-calorie lunch. The sweet-tart flavor of cranberries, combined with the crunch of toasted walnuts and celery, makes this salad a delightful and healthy choice. Serve it over leafy greens or use it as a filling for a nutritious sandwich. Ingredients: ¼ cup low-fat plain strained yogurt, such as Greek-style 1 tablespoon minced onion 2 teaspoons lemon juice ¼ teaspoon salt 1 (15 ounce) can no-salt-added chickpeas, rinsed ¼ cup diced celery ¼ cup dried cranberries ¼ cup chopped walnuts, toasted Directions: In a medium bowl, mix yogurt, onion, lemon juice, and salt. Add chickpeas, celery, cranberries, and toasted walnuts; toss to coat. Tip:For enhanced flavor, toast the walnuts before use. Place chopped nuts in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant (2 to 4 minutes).