1 can of chickpeas - drained, rinsed and "shells" removed
1/3 c. nut butter*
2-3 Tbsp. Almond or Coconut Milk
1 tsp. vanilla extract
Raw Honey (1/2 tsp) or another alternative sweetener - 1 tbsp. pure maple syrup plus 10 liquid drops of stevia was original recipe - I prefer honey
Protein powder (optional) - 1/2 scoop to 1 scoop

In a food processor, blend chickpeas until smooth. Add remaining ingredients ... mix a bit more. Fold in chocolate chips - 2-3 Tbsp. for semi-sweet or dark chocolate chips (regular size) or mini chips work well too. Lily's Mini Chips are vegan and sugar free.

Once all mixed, spoon into 4 oz. containers and refrigerate until the desired texture is achieved. This is a great alternative to cookie dough and it is a great dip for sliced apples!

*I have used different almond butters for this recipe. My favorite is Barney's Smooth.  Some brands are too grainy. Quality ingredients make a big difference. Don't go cheap!

I have a few different muffin recipes using ripe bananas. This is my favorite so far! My first batch went fast. And I usually have very ripe monkey food on hand. I freeze some for smoothies, but I usually save a few for muffins. Try this recipe and let me know what you think! (This recipe is not my own. It is out of a cookbook of mine - modifications are noted in [   ].)

Flour - 1 1/2 c. [I used all whole wheat flour except for 1/4 c.] - recipe calls for all-purpose flour
1 c. Quaker Oats [I used old fashioned]
1/2 c. firmly packed brown sugar
1/2 c. chopped walnuts [optional, I used!]
1 Tbsp. baking powder
1/2 tsp. baking soda
1 c. mashed ripe bananas  (about 3)
1/2 c. skim milk [I used 2% organic]
1/3 c. butter or margarine, melted
1 egg, lightly beaten or 2 egg whites
1-2 Tbsp. Lilly's Vegan/Sugar Free Mini Chips (Dark chocolate) [my add! not optional for chocolate lovers]

Heat oven to 400. Spray bottoms only of muffin tin with cooking spray or use muffin liners (12 needed).

Combine flour, oats, sugar, walnuts, baking powder and baking soda; mix well. In separate bowl combine bananas, milk, melted butter or margarine and egg or egg whites; blend well. Add to to dry ingredients all at once and stir just until dry ingredients are moistened. (Do not overmix)

Fill muffin cups almost full. Bake 17-19 minutes or until golden brown. Cool muffins in pan on wire rack 5 minutes; remove from pan. Serve warm.

Nutrition Tip & Funny Fact: This recipe in my cookbook is titled Whole Grain Banana Muffins. Funny thing is all-purpose flour is NOT a whole grain. Are you wanting more nutrition tips? Make sure you subscribe to JOY2BWell Fitness Studio. Just create an account (no purchase necessary) and you'll receive updates, promotions and announcements. [We don't share your information with anyone - and you may unsubscribe any time!]

This is a great alternative to traditional tacos and very easy to prepare.

Ingredients:
1 medium onion, finely chopped
1 medium green pepper, finely chopped
1 small sweet red pepper, finely chopped
1 can (15 oz.) black beans, rinsed and drained
2 tomatoes, seeded and chopped
2 c. shredded cabbage
1 c. fresh or frozen corn
2 Tbsp. reduced-sodium taco seasoning
2 Tbsp. lime juice
2 garlic cloves, minced
1 cup ready-to-serve brown rice
8 taco shells, warmed
1/2 c. shredded reduced-fat Mexican cheese blend
1/2 c. reduced-fat sour cream

In a large nonstick skillet coated with cooking spray, saute onion and peppers until crisp-tender. Add beans, tomatoes, cabbage, corn, taco seasoning, lime juice and garlic. Cook and stir over medium heat for 8-10 minutes or until vegetables are tender. Stir in rice; heat through. Spoon bean mixture into shells. Top with cheese and sour cream.

2 Tacos = 423 calories
12 g fat (4g saturated); 20 mg cholesterol; 682 mg sodium; 64 g carbohydrates, 10g fiber; 17 g protein

A great weeknight light dinner is this week's recipe.  It had been awhile since I made it.  But, with my husband away for almost a month on business, I decided to make it again for two reasons:  1). very easy and 2). cabbage!  While my husband likes cabbage, sometimes it doesn't agree with him. My daughter and I love cabbage.

While this recipe calls for tortillas, you can skip them.  I used Spinach Herb Wraps - I love them. I have not been able to find a good whole wheat tortilla. If you have a favorite, let me know in the comment section.

Ingredients:

3 c. shredded cooked chicken breasts (I slow cooked the breasts in morning, then after cooled I put in my kitchen aid to chop instead of shredding...less time consuming)
4 green onions, finely chopped
1 c. finely shredded cabbage
1/2 c. shredded carrot
6 whole wheat tortillas (8 in.) room temperature

Dressing Ingredients:

3 Tbsp. season rice vinegar
3 Tbsp. canola oil
2 Tbsp. honey
1 Tbsp. water
1 garlic clove, halved
3/4 tsp. minced fresh gingerroot
1/4 tsp. coarsely ground pepper
1 c. fresh cilantro leaves
6 lettuce leaves

In a large bowl, combine the chicken, green onions, cabbage and carrot. For dressing, in a small food processor, combine the vinegar, oil, honey, water, garlic, ginger and pepper. Cover and process until blended. Add cilantro; cover and process until chopped. Pour over chicken mixture; toss to coat.

Place a lettuce leaf on each tortilla; top with chicken mixture. Roll up tightly.

Serving Size: 1
Total Servings: 6
Prep Time: 25 min

Calories:370
Fat: 13 g (1 g saturated)
Cholesterol: 60 mg
Sodium: 503 mg
Carbohydrate: 34 g
Fiber: 3 g
Protein: 26 g

This may just be my favorite new chili recipe!  Family approved - more specifically, my 15-year-old daughter - a selective eater :-)  

With our busy schedule, I needed a good, lean crockpot dish that would be ready to go while I was at work.  Pictured here is what I did with my portion of the leftovers. It was  delicious as a salad.

Here is the recipe I found on the website allrecipes.com - it definitely made it into our recipe file.

1 lb. ground bison
1/2 tsp. cumin
1 pinch cayenne pepper, or to taste
1 - 10 oz. can diced tomatoes with green chiles
1 - 10.75 oz. can tomato soup
1 - 14.5 oz. can kidney beans, drained
1 - 15 oz. can chili beans, drained
1/2 medium onion, chopped
1/2 tsp. garlic, minced
1 Anaheim chile pepper, chopped
1 Poblano chile pepper, chopped (I skipped - could not find at my store)
2 Tbsp. chili powder
1 tsp. red pepper flakes
1 1/2 tsp. ground cumin
1/2 tsp. cayenne pepper
salt and ground black pepper to taste
(Option: a splash of water, if needed. My crockpot cooks fast, so toward end I added about 1/4 c. water)

Brown bison over medium heat; season with 1/2 tsp cumin and 1 pinch cayenne pepper or to taste. Drain excess grease. Combine bison, tomatoes with chiles, soup, kidney beans, chili beans, onion, garlic, anahein and poblano chile peppers, chili powder, red pepper flakes, 1 1/2 teaspoons cumin, 1/2 teaspoon cayenne pepper, salt, and black pepper in a slow cooker. Cover and cook on low 6-8 hours.

​Enjoy!

Wow - it has been awhile since I posted a recipe! This week, I will be posting a few to play catch up! (Asian Chicken Lettuce Wraps coming next!)

I hope you have been discovering great recipes, especially those that help you with your energy and well being overall.  Here is one that came across my e-mail - I really like it. And, if you don't mind drinking something that looks a little green, it is for you!

Today is Day 10 of my Herbal Cleanse, and I am feeling great. I love my AdvoCare Cleanse - and especially how it has been improved - more simplified - but I love the new packaging too. Currently, I have 4 JOY2BWell clients on the Cleanse! It is a great way to kick off your summer goals ... just like our refrigerators need a good cleaning, so do our bodies!

I was very diligent in my meals, with a few slips (on Cinco de Mayo - just keeping it real!), but overall, I stayed true to the plan and feel SO much better. Less inflammation, increased energy, improved sleep and more! It is just what I needed following some down time from outpatient surgeries - more on that later!

Aside from enjoying my AdvoGreens Snack Shake (Dark Chocolate) in the morning, I used this smoothie as a "snack" in the late afternoon or after a workout.  It only takes a few seconds to put together.  Try it, you just might like it! 

What You Need:

1 1/2 c. Unsweetened almond milk or your favorite unsweetened nut milk 
1 c. organic baby spinach
1/2 frozen banana (Freeze night before - make sure you remove the peel first!)
2 Tbsp. unsweetened cocoa powder (I used raw cocoa)
1 Tbsp. green superfood powder
2 Tbsp. your favorite protein powder
2 Tbsp. raw walnuts or raw almonds
1 c. ice

What You Do:

Add all the ingredients into the blender and blend away until smooth!

​I would love to hear if you tried it and what you thought or how you may have changed it!

This recipe has been part of our recipes for a long time ... at least 22 years, maybe more.  My brother fixed these for us at some point and later he gave me the recipe with an awesome hand-drawn picture (as you can see on the card) ... this recipe is a family favorite - for breakfast or a snack for our athletes. 

Today, I finally got a new waffle maker; my other one finally bit the dust in early December ... It will be nice to have some waffles again. 

Try this recipe and let me know how you like it or changed it.  

Blend 1 3/4 c. milk, 1/3 c. brown sugar, 2 eggs, 1/2 teaspoon baking soda, 1 teaspoon baking powder,
1 teaspoon salt.

Add & mix: 1 c. whole wheat flour, 1/3 c. oil, 2 c. rolled oats, 4 tablespoons wheatgerm.

*for lighter waffles use less flour or visa/versa
*for sweeter waffles use more sugar 

But honestly - we like the recipe just like it is!

Add fruit if you wish while batter is on the iron. I have added protein powder to this recipe and sometimes powdered peanut butter ... make it your own and enjoy!

A very easy weeknight recipe. Prep time is 10 minutes.  I did a few extra steps - be sure to see the note at bottom.  I was pleased to find another tasty recipe that uses arugula. 

Ingredients:

1/2 c. baby spinach leaves
1/2 c. arugula
1 clove garlic, slivered
1 lb. bone-in chicken thighs with skin
1/4 tsp. seasoned salt
Extra-Virgin Olive Oil*
Black Pepper*

*my additions:  mix 2 Tbsp. EVO, garlic, and 1/4 tsp. seasoned salt in small bowl. Brush mixture on chicken under skin. [If any left over, brush on top of skin after chicken thighs are stuffed. Sprinkle more seasoned salt, if desired.]

Stuff spinach and arugula under the skin of the chicken thigh. 

*Sprinkle with black pepper to taste.

Place chicken in baking dish. Bake in the oven set at 350 degrees.

Note: I added sliced tomatoes for color.

Source: allrecipes.com

This has been a family favorite for awhile now.  I don't make it too often because this snack is addicting!  The salt and chocolate is just enough.  Just keep your portion as directed: bite size!  

We served this treat at last night's Downtown Vacaville's Ladies Night Out. It was a hit!  Crackers, grapes and refreshing cucumbers were also served.  

​But, when you crave chocolate and a little salt, make some pistachio bark!  (Nutritional Facts are included below)

Recipe From:  The South Beach Diet 

What you need:

12 oz. semi-sweet chocolate squares (I use a bag of chocolate chips)
1 c. shelled and toasted pistachio nuts 

In a microwave-safe bowl, melt chocolate in microwave for 2 min...stir after one minute. Stir until completely melted. Add pistachios. 

Line a baking sheet or large baking pan (i.e., 13 x 9) with wax paper.  Spread evenly mixture of chocolate and nuts on the wax paper.  Place in refrigerator until firm (about an hour).

Break up into bite size pieces. Store in refrigerator. (Hide from your chocolate addicts!)

Recipe makes one pound.

Nutritional Facts:  Per ounce - 150 calories, 3 g protein, 16 g carbohydrates, 10 g fat, 4 g saturated fat,
0 mg sodium, 0 mg cholesterol, 2 g fiber

I love it when your recipe turns out like the picture. This is how this delicious recipe turned out!   This recipe is worth the prep time (about 1 hour); rally up the troops to help - I did!  My husband rolled the meatballs and my daughter helped with the green chard.  Serve on a cold night with tortillas on the side ... and sleep like a baby. I found this recipe is an old magazine of mine, EATING WELL, from 2012 (yes, I keep magazines ... especially my cooking ones - glad I did!)  This soup is great as a leftover ... even more spicy second time around.

What You Need:

4 c. reduced-sodium chicken or beef broth
4 c. water
1-2 limes, divided
4 oz. fresh chorizo, casing removed (1-2 links)
1/2 c. whole-grain cornmeal
1/2 c. scallions, finely chopped
1.2 c. cilantro, finely chopped
1 large egg
2 cloves garlic, minced
1 tsp. dried oregano
1/4 tsp. freshly ground pepper
1 1/4 pounds lean (90% or leaner) ground beef or bison
6 c. chopped dandelion greens or chard, tough stems removed
1 c. sliced carrots
1-2 chipotle chiles in adobo sauce, minced
1 c. corn kernels, fresh or frozen

Bring broth and water to a simmer in a Dutch oven over medium heat. Meanwhile, zest and juice 1 lime; reserve the juice. Break up chorizo in large bowl. Mix in cornmeal, scallions, cilantro, egg, garlic, oregano, pepper and lime zest. Add meat. Gently mix to combine (do not overmix).  Using 1 tablespoon for each, make about 40 small meatballs.

Add greens, carrots and chipotle to taste to the simmering broth mixture, then add the meatballs. Simmer until the meatballs are cooked through and the vegetables are tender, 10 to 12 minutes.  Stir in corn and cook until heated through, 1 to 2 minutes more.  Stir in 2 tablespoons lime juice. Serve with lime wedges, if desired.

Nutritional Facts:  351 calories, 17 g fat (6 g sat, 7 g mono); 105 mg cholesterol; 23 g carbohydrate; 0 added sugars; 28 g protein; 4 g fiber; 734 g sodium; 855 mg potassium.

Makes 6 servings.  One serving = 2 cups