Apple Pie Overnight Oats

PREP TIME          15 minutes

COOK TIME         12 hours (overnight)

SERVES                 4

NUTRITION

323 Calories | 6 g Fat | 54 g Carbs | 16 g Protein

INGREDIENTS

• 1 ½ cups chopped apples (Granny Smith)
• 2 ½ tbsp pure maple syrup
• 2 tsp grated lemon zest, more for garnish
• 1 tbsp lemon juice
• 1 tsp ground cinnamon
• ¼ tsp ground ginger
• 2 cups of reduced-fat milk
• 1 cup nonfat plain Greek yogurt
• ¼ tsp salt
• 2 ¼ cups old-fashioned rolled oats

DIRECTIONS

1. Combine apples, maple syrup, lemon juice, cinnamon, and ginger in a saucepan; bring to a simmer over medium-high heat. Simmer, covered, for 5-8 minutes. Set aside to cool.
2. Whisk milk, yogurt, salt, and lemon zest in a large bowl until smooth. Fold in oats until well combined.
3. Divide the oat mixture among 4 (1 cup) jars. Then, divide the apple mixture among 4 jars, about 3 tablespoons each over the oat mixture.
4. Cover the jars and refrigerate for 12 hours or up to 5 days.

Summary

This apple pie inspired recipe combines all the comforting flavors of a classic dessert and a healthy and balanced breakfast. With 16g of protein and 6g of fiber, it provides a fun way to keep you full and satisfied for your morning ahead.

Tuna Melt

PREP TIME      10 minutes

SERVES           2, Serving size: 1 sandwich

NUTRITION

382 Calories | 13 g Fat | 29 g Carbs | 34 g Protein

INGREDIENTS

• 1 5 oz can tuna, drained
• 1 small celery stalk, chopped
• 2 tbsp chopped jarred roasted red pepper
• 1 scallion, minced
• 3 tbsp low-fat plain Greek yogurt
• 1 tsp Dijon mustard
• ¼ tsp ground pepper
• 4 tsp butter or margarine (for cooking)
• 4 slices whole-grain bread
• 2 slices sharp cheddar cheese

DIRECTIONS

1.  Stir tuna, celery, roasted red pepper, scallion, yogurt, mustard, and pepper in a medium bowl until well blended.
2. Spread about 1 teaspoon butter (or margarine) on one side of each slice of bread. Flip 2 of the slices and top each with half of the tuna mixture, 1 slice of cheese, and another slice of bread, butter-side up.
3. Heat a large skillet over medium heat. Place the sandwiches in the pan and cook, turning once, until the cheese is melted and the bread is golden, 3 to 5 minutes per side. Cover as needed to warm. Serve immediately.

Summary

Our take on a classic tuna melt – delivering a great balance of protein, healthy fats and fiber-rich carbohydrates. You may swap the yogurt for avocado for even more omega-3 fatty acids and something a little different.

American Goulash

PREP TIME          25 minutes

COOK TIME         30 minutes

SERVES                 4 (1.5 cup serving)

NUTRITION

418 Calories | 16 g Fat | 40 g Carbs |31 g Protein

INGREDIENTS

• 1 tbsp extra-virgin olive oil
• ½ cup chopped onion
• 1 pound lean ground beef
• 2 large cloves garlic, minced
• 2 tsp paprika
• 1 tsp Italian seasoning
• 1 tsp salt
• ¼ tsp ground pepper
• 1 (14 oz) can diced tomatoes, no salt added, undrained
• 1 (8oz) can tomato sauce, no salt added
• 1 cup beef or chicken broth, reduced sodium
• 1 ¼ cups elbow macaroni, whole wheat/regular
• 2 tbsp grated parmesan cheese

DIRECTIONS

1. Heat oil in a large pot over medium-high heat. Add onion and beef; cook, breaking up meat with a wooden spoon, until no longer pink, about 5 minutes.
2. Add garlic, paprika, Italian seasoning, salt and pepper; cook, stirring, for 1 minute. Stir in tomatoes and their juices, tomato sauce, and broth. Bring to a boil.
3. Reduce heat to medium-low, cover and cook for 5 minutes. Add macaroni and cook, uncovered, stirring occasionally, until tender, 6 to 9 minutes.
4. Remove from heat and let stand for 5 minutes before serving. Sprinkle with Parmesan, if desired.

Summary

American goulash adopted from the classic Hungarian goulash – is a one-pot wonder, originally a quick and budget-friendly dish for busy families. It’s a great cozy meal packed with protein and fiber using several pantry staples.

Dark Chocolate Almond Clusters

PREP TIME          15 minutes

COOK TIME         45 minutes

SERVES                 24 (serving size: 1 cluster)

NUTRITION

73 Calories | 5 g Fat | 6 g Carbs | 2 g Protein

INGREDIENTS

• 1 cup roasted almonds, unsalted
• 6 oz dark chocolate (60-70%)
• Pinch of coarse sea salt

DIRECTIONS

1. Line a 24-cup mini muffin tin with paper or silicone liners. Divide 1 cup almonds among the prepared cups (about four almonds each).
2. Place 6 ounces of chocolate in a medium microwave-safe bowl; microwave on Medium for 1 minute. Stir, then continue microwaving on Medium in 20-second intervals until melted, stopping to stir after each interval.
3. Spoon about one teaspoon of chocolate over each portion of almonds. Sprinkle evenly with a pinch of salt. Refrigerate until set, about 30 minutes.

Recipe Notes:

• For one regular sized muffin tin – you may make the recipe for 12 clusters, adding about 8 almonds into each tin.
• Refrigerate in an airtight container for up to 2 weeks.

 Summary

This sweet snack delivers both small amounts of healthy fats and a bit of antioxidants from both the almonds and the dark chocolate. Flavanols, the antioxidant found in dark chocolate, is supportive for heart function.