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 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-Healthy Copycat Olive Garden Chicken & Gnocchi Soup Indulge in the comforting goodness of this heart-healthy copycat Olive Garden chicken and gnocchi soup. With its creamy texture and chewy, pillowy gnocchi, this soup not only satisfies your appetite but also nourishes your heart. Pair it with a vibrant green salad and some wholesome breadsticks for a delightful meal. Ingredients: 3 tablespoons extra-virgin olive oil 1 ½ cups chopped yellow onion ¾ cup sliced celery 2 tablespoons minced garlic 2 teaspoons fresh thyme leaves 5 cups lower-sodium chicken broth ¾ cup matchstick carrots ½ teaspoon ground pepper ⅛ teaspoon salt 1 (14 ounce) bone-in chicken breast, skin removed 1 (12 ounce) package refrigerated potato gnocchi 3 cups baby spinach, coarsely chopped ½ cup half-and-half 2 tablespoons cornstarch Directions: Heat oil in a large Dutch oven over medium heat. Add onion and celery; cook, stirring occasionally, until softened, about 5 minutes. Stir in garlic and thyme; cook, stirring often, until fragrant, about 1 minute. Stir in broth, carrots, pepper, salt, and chicken; bring to a boil over medium-high heat. Reduce heat to medium to maintain a simmer; cook, flipping the chicken occasionally, until an instant-read thermometer inserted into the thickest part of the chicken registers 165°F, 15 to 20 minutes. Transfer the chicken to a plate. Stir gnocchi into the simmering soup; cook, stirring occasionally, until tender, about 5 minutes. Meanwhile, using 2 forks, shred the chicken into bite-size pieces. Return the shredded chicken to the pot. Add spinach; stir until the spinach is wilted, about 1 minute. Whisk half-and-half and cornstarch together in a liquid measuring cup. Drizzle the mixture into the soup; cook, stirring constantly, until slightly thickened, about 2 minutes. Delight in the rich flavors of this heart-healthy soup that not only satisfies your taste buds but also contributes to your well-being. Chicken & Dumplings Soup with Heart-Healthy Benefits Indulge in the comforting warmth of this hearty chicken-and-dumplings soup, elevated with a heart-healthy twist. Featuring whole-wheat biscuits, these dumplings not only maintain a light texture but also provide a substantial boost of fiber. Thyme and parsley complement the traditional flavors, adding a touch of freshness to this beloved crowd-pleaser. IngredientsSoup 2 tablespoons canola oil or another neutral oil 1 cup chopped yellow onion 1 cup chopped carrots ½ cup chopped celery ½ cup chopped parsnip 1 tablespoon chopped fresh thyme 1 bay leaf ½ cup all-purpose flour, divided 6 cups lower-sodium chicken broth ¼ cup half-and-half ½ teaspoon ground pepper ¼ teaspoon salt 2 ½ cups shredded cooked chicken ½ cup frozen peas 2 tablespoons chopped fresh flat-leaf parsley DirectionsTo prepare the soup: Heat 2 tablespoons of oil in a Dutch oven over medium-high heat. Add onion, carrots, celery, parsnip, thyme, and bay leaf; cook, stirring occasionally, until tender, about 5 minutes. Add 1/4 cup all-purpose flour; cook, stirring constantly, until the vegetables are evenly coated, about 1 minute. Gradually add 1/2 cup broth, stirring until the mixture is combined and thickened. Gradually add the remaining 1/4 cup flour, stirring until combined. Gradually add the remaining 5 1/2 cups broth, stirring until combined. Stir in half-and-half, pepper, and salt, scraping up the browned bits on the bottom of the pot with a wooden spoon. Increase heat to high and bring the mixture to a boil. Reduce heat to low; simmer, stirring occasionally, until thickened, about 4 minutes. Stir in chicken, peas, and 2 tablespoons parsley. Meanwhile, prepare dumplings: Whisk whole-wheat flour, all-purpose flour, baking powder, baking soda, and salt in a large bowl. Add butter and oil, stirring until combined. Add buttermilk, scallion, and parsley, stirring until just combined. Use a 1/3-cup measure to scoop dumplings and gently drop into the soup (you should have 8 dumplings). Cover and cook over low heat until a wooden pick inserted into the center of the dumplings comes out clean, about 20 minutes. Garnish with additional parsley before serving, if desired. To make ahead: Refrigerate in an airtight container for up to 3 days. To reheat, microwave on Medium (50%) for 2 to 3 minutes. Gluten-Free Vegan Coconut Chickpea Curry Indulge in the rich flavors of this quick and gluten-free Vegan Coconut Chickpea Curry, ready in just 20 minutes. For added convenience, opt for precut veggies from the salad bar at your grocery store. Create a satisfying dinner by serving it over cooked brown rice. When selecting a simmer sauce, ensure it contains 400 mg of sodium or less, and check the ingredient list to confirm it is vegan-friendly by avoiding cream or fish sauce. Add a spicy kick by incorporating a few dashes of your preferred hot sauce at the end. Ingredients: 2 teaspoons avocado oil or canola oil 1 cup chopped onion 1 cup diced bell pepper 1 medium zucchini, halved and sliced 1 (15-ounce) can chickpeas, drained and rinsed (ensure gluten-free) 1 ½ cups gluten-free coconut curry simmer sauce (see Tip) ½ cup gluten-free vegetable broth 4 cups baby spinach 2 cups precooked gluten-free brown rice, heated according to package instructions Directions: Heat oil in a large skillet over medium-high heat. Add onion, bell pepper, and zucchini; cook, stirring often, until the vegetables begin to brown (5 to 6 minutes). Add chickpeas, simmer sauce, and vegetable broth, bringing the mixture to a simmer while stirring. Reduce heat to medium-low and simmer until the vegetables are tender (4 to 6 minutes). Just before serving, stir in baby spinach. Serve the curry over heated gluten-free brown rice. Gluten-Free Note: This Vegan Coconut Chickpea Curry is gluten-free, providing a flavorful and convenient option for those with gluten sensitivities or celiac disease. Enjoy the vibrant tastes of this gluten-free curry for a quick and delightful meal. Gluten-Free Black Bean-Cauliflower "Rice" Bowl Indulge in a flavorful and gluten-free delight with this quick and easy Black Bean-Cauliflower "Rice" Bowl. The aromatic cauliflower rice, paired with a medley of vegetables and black beans, creates a satisfying and carb-conscious meal. Using frozen riced cauliflower not only reduces the carb content but also expedites the preparation process for a convenient and delicious dining experience. Ingredients: 1 tablespoon olive oil plus 2 tsp., divided 1 cup frozen cauliflower rice ⅛ teaspoon salt 2 tablespoons chopped onion 2 tablespoons chopped green bell pepper ½ teaspoon chili powder ½ teaspoon ground cumin ¼ teaspoon dried oregano ⅔ cup no-salt-added canned black beans, rinsed (ensure gluten-free) 2 tablespoons chopped roasted red pepper ¼ cup water 1 tablespoon lime juice ¼ cup shredded reduced-fat Cheddar cheese 1 medium tomato, chopped 1 tablespoon chopped fresh cilantro for garnish Directions: Heat 1 tablespoon of oil in a medium skillet over medium heat. Add cauliflower rice and salt; cook, stirring often, until heated through (3 to 5 minutes). Transfer to a small bowl and keep warm. Wipe out the pan. Heat the remaining 2 teaspoons of oil in the pan over medium heat. Add onion, green pepper, chili powder, cumin, and oregano; cook, stirring often, until the vegetables are softened (about 3 minutes). Add black beans, roasted red pepper, and water; bring to a simmer. Cook, stirring occasionally, until heated through and thickened (3 to 5 minutes). Remove from heat and stir in lime juice. Arrange the bean mixture with the hot cauliflower rice in a dinner bowl. Top with shredded Cheddar cheese and chopped tomato. Garnish with cilantro, if desired, and enjoy this gluten-free Black Bean-Cauliflower "Rice" Bowl that's not only delicious but also mindful of your dietary preferences. Gluten-Free Chhole (Chickpea Curry) Experience the vibrant flavors of this quick and gluten-free Indian dish with Chhole, a delightful chickpea curry also known as chana masala. Ready in just 20 minutes, this healthy recipe offers a comforting and delicious dinner option that caters to gluten-free dietary preferences. Ingredients: 1 medium serrano pepper, cut into thirds 4 large cloves garlic 1 2-inch piece fresh ginger, peeled and coarsely chopped 1 medium yellow onion, chopped (1-inch) 6 tablespoons canola oil or grapeseed oil 2 teaspoons ground coriander 2 teaspoons ground cumin ½ teaspoon ground turmeric 2 ¼ cups no-salt-added canned diced tomatoes with their juice (from a 28-ounce can) ¾ teaspoon kosher salt 2 (15-ounce) cans chickpeas, rinsed (ensure gluten-free) 2 teaspoons garam masala Fresh cilantro for garnish Directions: In a food processor, pulse serrano pepper, garlic, and ginger until minced. Scrape down the sides and pulse again. Add the chopped onion; pulse until finely chopped but not watery. Heat oil in a large saucepan over medium-high heat. Add the onion mixture and cook, stirring occasionally, until softened (3 to 5 minutes). Add ground coriander, cumin, and turmeric; cook, stirring, for an additional 2 minutes. Pulse tomatoes in the food processor until finely chopped. Add them to the pan along with kosher salt. Reduce heat to maintain a simmer and cook, stirring occasionally, for 4 minutes. Add the rinsed chickpeas and garam masala. Reduce heat to a gentle simmer, cover, and cook, stirring occasionally, for 5 minutes more. Serve the gluten-free Chhole topped with fresh cilantro, if desired. Gluten-Free Note: This Chhole (Chickpea Curry) is a gluten-free delight, ensuring that individuals with gluten sensitivities or celiac disease can savor its authentic flavors without any concerns. Enjoy a quick and wholesome gluten-free dinner with this delightful chickpea curry. Low-Calorie Fig & Goat Cheese Salad Indulge in a delightful and low-calorie Fig & Goat Cheese Salad that perfectly balances the sweet-and-savory notes of figs and earthy goat cheese. This palate-pleasing dish is not only delicious but also a guilt-free option for those mindful of their calorie intake. Ingredients: 2 cups mixed salad greens 4 dried figs, stemmed and sliced 1 ounce fresh goat cheese, crumbled 1 ½ tablespoons slivered almonds, preferably toasted 2 teaspoons extra-virgin olive oil 2 teaspoons balsamic vinegar ½ teaspoon honey Pinch of salt Freshly ground pepper to taste Directions: In a medium bowl, combine mixed salad greens, dried figs, crumbled goat cheese, and slivered almonds. In a separate bowl, stir together extra-virgin olive oil, balsamic vinegar, honey, a pinch of salt, and freshly ground pepper to create a flavorful dressing. Just before serving, drizzle the dressing over the salad and toss the ingredients together to ensure an even distribution of flavors. Low-Calorie Note: This Fig & Goat Cheese Salad not only delights the taste buds with its sweet-and-savory combination but is also low in calories, making it a perfect choice for a light and satisfying meal. The use of nutrient-dense ingredients ensures a wholesome option without compromising on flavor. Enjoy the richness of this salad guilt-free! Low-Calorie Chile-Spiced Chickpea Salad Savor the bold flavors of this low-calorie chickpea salad featuring a kick from sambal oelek, a ground chili paste. The addition of crunchy carrots provides a delightful texture that perfectly complements the chickpeas in this effortless, no-cook recipe. Ingredients: 1 tablespoon sambal oelek 1 teaspoon toasted sesame oil 1 teaspoon rice vinegar 1 (15-ounce) can no-salt-added chickpeas, rinsed 1 cup shredded carrots ¼ cup sliced scallions 1 sheet nori, torn 2 teaspoons toasted sesame seeds Directions: In a medium bowl, combine sambal oelek, toasted sesame oil, and rice vinegar, creating a flavorful dressing. Add the rinsed chickpeas, shredded carrots, sliced scallions, torn nori, and toasted sesame seeds to the bowl. Toss the ingredients together to ensure they are evenly coated with the dressing. Low-Calorie Note: This vibrant and spicy chickpea salad not only tantalizes your taste buds but is also low in calories, making it an excellent choice for those seeking a light and satisfying meal. The combination of chickpeas and crunchy vegetables provides a healthy and fulfilling option without compromising on flavor. Enjoy guilt-free indulgence with this nutrient-packed delight! Low-Calorie Mixed Greens with Lentils & Sliced Apple Indulge in a satisfying and low-calorie vegetarian entree with this quick and easy salad featuring lentils, feta, and crisp apple slices. Ideal for a wholesome lunch, this recipe incorporates canned lentils for a time-saving option. Ensure you choose low-sodium canned lentils and give them a rinse before adding them to the salad for a healthier twist. Ingredients: 1 ½ cups mixed salad greens ½ cup cooked and drained lentils 1 apple, cored and thinly sliced (reserve half for topping) 1 ½ tablespoons crumbled feta cheese 1 tablespoon red wine vinegar 2 teaspoons extra-virgin olive oil Directions: Arrange the mixed salad greens on a serving plate. Top the greens with cooked lentils, approximately half of the apple slices, and crumbled feta cheese. Drizzle the salad with red wine vinegar and extra-virgin olive oil for a burst of flavor. Serve the salad with the remaining apple slices on the side, providing a refreshing contrast to the savory lentils and feta. Low-Calorie Note: This delightful salad is not only packed with nutrients but also low in calories, making it an excellent choice for a light and fulfilling meal. The inclusion of drained canned lentils adds a protein boost without compromising on health, making this salad a perfect option for those looking to enjoy a tasty, calorie-conscious dish. Low-Calorie Fiber-Rich Spiced White Bean & Spinach Salad Indulge in the delightful flavors of this light and nutritious salad, featuring white beans seasoned with ras el hanout, a Moroccan spice blend boasting cinnamon, cumin, turmeric, ginger, cardamom, and a hint of black and red pepper. For those who prefer a smoother texture, gently mash some of the beans while combining all the ingredients. This bean salad sits atop a bed of delicately dressed spinach, creating a perfect harmony with the beans. It also complements grilled chicken or steak kebabs for a different culinary experience on another occasion. Ingredients: 2 (15-ounce) cans of no-salt-added cannellini beans, rinsed ⅓ cup of low-fat plain yogurt ¾ teaspoon of ras el hanout ½ teaspoon of refrigerated garlic paste ½ teaspoon of salt ½ teaspoon of honey 2 tablespoons of extra-virgin olive oil 1 tablespoon of red wine vinegar 1 tablespoon of harissa paste 1 (5-ounce) package of baby spinach 1 cup of julienned carrots ¼ cup of chopped unsalted roasted almonds 3 tablespoons of golden raisins Directions: In a medium bowl, combine beans, low-fat yogurt, ras el hanout, garlic paste, salt, and honey. Stir to incorporate, and if desired, coarsely mash some of the beans for a creamier texture. In a large bowl, whisk together olive oil, red wine vinegar, and harissa paste. Add spinach, carrots, almonds, and raisins; toss the ingredients to coat evenly. Serve the bean salad on a bed of the spinach mixture, and relish the satisfying blend of flavors and textures. Low-Calorie Note: This fiber-packed salad is not only bursting with flavor but also low in calories, making it a perfect choice for those seeking a healthy and delicious meal option. The Ultimate Summer Tomato Sandwich Indulge in the flavors of summer with this sensational Tomato Sandwich featuring the perfect blend of sweet, juicy tomatoes and a herby cream cheese spread. Elevate your sandwich game and prepare a batch of this delightful cream cheese mixture, ideal for spreading on bagels or crackers. For an added protein punch, consider including smoked salmon or thinly sliced turkey or chicken. Ingredients: 2 ounces cream cheese, at room temperature 1 tablespoon low-fat plain strained (Greek-style) yogurt 1 tablespoon sliced fresh chives 1 tablespoon chopped fresh dill ¼ teaspoon ground pepper 2 slices whole-wheat sandwich bread, lightly toasted 4 slices tomato (about 1/4-inch) Directions: In a small bowl, thoroughly combine cream cheese, yogurt, chives, dill, and ground pepper. Spread the cream cheese mixture evenly on one side of each lightly toasted slice of whole-wheat bread. Arrange the tomato slices on one bread slice, ensuring even coverage. Place the second bread slice, spread-side down, on top of the tomatoes to complete the sandwich. Before serving, cut the sandwich in half diagonally for a delightful presentation. Celebrate the essence of summer with every bite of this Ultimate Tomato Sandwich, a classic that promises to become a seasonal favorite. Anti-Inflammatory Beet & Avocado Wrap Fuel your body with the goodness of anti-inflammatory ingredients in this vibrant and delicious Beet & Avocado Wrap. Packed with fiber and healthy fats, this lunch not only satisfies your taste buds but also supports your overall well-being. The tahini-lemon mixture adds a zesty and nutty kick, making every bite a burst of flavor. Ingredients: 1 tablespoon lemon juice 1 tablespoon tahini 1 teaspoon extra-virgin olive oil ⅛ teaspoon kosher salt ⅛ teaspoon ground pepper ½ cup julienned red beets 1 ½ tablespoons hummus 1 (8 inch) whole-wheat tortilla 2 leaves butter lettuce ½ medium avocado, sliced Directions: In a medium bowl, whisk together lemon juice, tahini, olive oil, salt, and pepper. Add julienned beets to the mixture, tossing to coat them thoroughly. Spread hummus evenly on one side of the whole-wheat tortilla. Place butter lettuce leaves over the hummus layer. Top with the marinated beet mixture and slices of creamy avocado. Roll up the wrap burrito-style and slice it in half for easy serving. Elevate your lunch game with this Anti-Inflammatory Beet & Avocado Wrap, a delightful combination of flavors and health-boosting nutrients. Cashew, Chickpea & Pasta Salad with Cilantro-Mint-Shallot Vinaigrette Elevate your salad game with the star of the show – the tangy and zesty cilantro-mint-shallot vinaigrette. This Cashew, Chickpea & Pasta Salad is a delightful fusion of flavors and textures. Whip up the dressing, chop those veggies, and in no time, you'll be savoring this vibrant and satisfying dish. Ingredients: 2 ounces lentil or whole-grain pasta, such as fusilli or penne 1 medium shallot, finely diced 1 tablespoon lemon juice 1 tablespoon warm water ½ teaspoon fine sea salt, divided ¼ cup finely chopped fresh cilantro ¼ cup finely chopped fresh mint 2 tablespoons extra-virgin olive oil 1 ½ tablespoons red-wine vinegar 1 teaspoon Dijon mustard 1 small clove garlic, minced ¾ cup no-salt-added chickpeas, rinsed ½ medium red bell pepper, cut into 1-inch pieces ½ medium yellow bell pepper, cut into 1-inch pieces ½ large avocado, diced 2 stalks celery, thinly sliced ½ cup arugula 3 tablespoons unsalted roasted cashews, roughly chopped Directions: In a medium pot, bring water to a boil. Cook pasta according to package instructions, then drain and rinse with cold water. In a small bowl, combine shallot, lemon juice, warm water, and 1/4 teaspoon salt. Set aside for 10 minutes. In a large bowl, mix cilantro, mint, olive oil, red-wine vinegar, mustard, garlic, and the remaining 1/4 teaspoon salt. Add the shallot mixture, cooled pasta, chickpeas, red bell pepper, yellow bell pepper, avocado, celery, arugula, and cashews to the bowl. Toss everything together until well combined. Enjoy this delectable Cashew, Chickpea & Pasta Salad with its irresistible cilantro-mint-shallot vinaigrette!