Why Take-Out When You Could Dine In?

Whole Wheat Cous Cous With Chickpeas, Edamame and Peanuts in a Peanut Butter Sauce

This take-out inspired dish is filled with peanut butter-y goodness and offers a fun, different way to enjoy vegetarian protein. Filled with fiber, protein and lower in calories and sodium than traditional take-out, this homemade version will become your new busy night go-to dish!

couscous

 

Ingredients (serves 6):

Peanut Butter Teriyaki Sauce:

1/3 C natural, creamy peanut butter

2 Tbsp teriyaki sauce (I like Trader Joe’s Soyaki Sauce)

2 Tbsp rice vinegar

1/4 C water

1/2 tsp hot sauce (I like Cholula or Frank’s Red Hot)

dash crushed red pepper flakes (depends how hot you like it!)

dash ground ginger

*optional: ~1/2 tsp honey to create a sweeter peanut sauce (not included in nutritional analysis)

pb sauce

Peanut Sauce!

Stir Fry:

1 C whole wheat cous cous, dry

1/2 large onion, chopped

1 garlic clove, minced

3/4 C carrots, shredded

1 can (15 oz) garbanzo beans (try to find a brand with no added salt – or rinse and strain beans to remove excess salt)

1/4 C edamame, shelled,  unsalted and ready-to-eat

5 oz baby bok choy (about 4-5 baby bok choy)

2 Tbsp water

1/4 C peanuts, roasted and unsalted (just the kernels)

*Note: Depending on whether or not you use a nonstick skillet, you may want to add either a nonstick vegetable oil spray or a small amount of olive oil to your skillet in the third step (while you add the spoonful of sauce). If adding olive oil, note that 1 Tbsp olive oil has about 120 calories and 14 grams of fat  (this is not accounted for below in the nutritional analysis). 

Directions:

  1. Mix all sauce ingredients in a medium bowl until well-combined. Set aside.
  2. Cook the cous cous according to box directions (I bring 1 C water to a boil, add 1 C dry cous cous, stir, remove from heat, cover and allow to sit for about 5-7 minutes, until all water is absorbed and cous cous is fluffy).
  3. Add a small spoonful of peanut sauce to a large skillet or wok and heat over medium heat. Add onion, garlic, carrots and chickpeas and cook for about 5 minutes, stirring occasionally, until onion is translucent and slightly browned.
  4. Add edamame, baby bok choy and 2 Tbsp water, stir and cover for approximately 3-5 minutes, until baby bok choy is bright green and softened. Add peanuts, stir and cook another 2-3 minutes, uncovered.
  5. Add cous cous and the remaining peanut sauce to skillet and mix all ingredients until well combined. Serve and enjoy!

The Goods: What’s Inside?

Nutritional Analysis Per Serving

Calories 321 calories, Total Fat 11 g, Saturated Fat 2 g, Cholesterol 0 mg, Carbohydrates 39 g, Fiber 7 g, Protein 14 g, Sodium 438 mg, Calcium 82 mg

skillet couscous

A Berry Simple Smoothie Bowl

Blueberry Banana Smoothie Bowl

This make-ahead breakfast is my favorite for busy mornings. Filled with protein, antioxidants and fiber, this tasty bowl packs in a nutritional punch for few calories (and in no time)! I topped mine with granola, but this smoothie is also delicious on it’s in own in a to-go cup on your way out the door.

smoothie bowl

Ingredients (serves 2):

1 ripe banana

3/4 C frozen blueberries

1/4 C natural, creamy peanut butter (I like Smucker’s Natural Creamy Peanut Butter)

1/4 C 0% plain, Greek yogurt

1/2 C milk of your choice

3 ice cubes

Directions:

  1. Blend all ingredients together – I used my Nutri Bullet! (How easy is that?)

*Chill in fridge in sealed container if not consuming immediately. I like to make my smoothie at night and just give it a quick stir in the morning – breakfast made easy! 

The Goods: What’s Inside?

Nutritional Analysis Per Serving

Calories 332 calories, Total Fat 17 g, Saturated Fat 3 g, Cholesterol 3 mg, Carbohydrates 30 g, Fiber 6 g, Protein 13 g, Sodium 154 mg, Calcium 122 mg

*Note: Nutritional analysis uses 1% (low-fat) milk

Guilt-Free Peanut Butter Chocolate Chip Cookies!

Peanut Butter Chocolate Chip Cookies

Sometimes, you just want a cookie. My favorite kind is peanut butter, but I prefer to bake my own, since I know this treat can actually be surprisingly guilt-free if made the right way. Using natural peanut butter and only a handful of ingredients, these cookies take no time to bake and are actually made with ingredients you can feel good about eating (minus the sugar – but they’re still cookies)! Who says you can’t have your cookie and eat it, too?!

IMG_0910

Ingredients (yield 20 cookies)

1 C natural peanut butter (*best when refrigerated – make sure it is stirred so all of the oil is not sitting at the top)

1 C sugarIMG_0902

1 lage egg, beaten

1/2 tsp vanilla extract

1/4 C semisweet chocolate morsels

Nonstick vegetable oil cooking spray

Now give it a stir!

Directions:

1. Preheat oven to 350 degrees Fahrenheit.

2. Add peanut butter, sugar, egg and vanilla extract to a medium-sized bowl. Stir well until all ingredients are combined. The batter should be mouse-like.

3. Fold the semisweet chocolate morsels into the batter.

4. Spray baking sheet (or tin foil) with nonstick vegetable oil cooking spray.

5. Take small spoonfuls of batter and roll each spoonful into a ball before placing on baking sheet. Balls should be approximately 1 inch in diameter. Leave approximately 1-2 inches between balls on baking sheet.

6. Flatten each ball into a small circle with a fork – I like to make a decorative pattern with mine by either leaving the lines from the fork tongs or criss-crossing them back and forth (as shown).

7. Bake cookies for 12-15 minutes, until the edges are slightly browned. Let cool completely before removing from baking sheet, as these cookies fall apart easily if handled too much while warm. Enjoy!

Almost done!

Almost done!

The Goods: What’s Inside?

Nutritional Analysis Per Serving: 

*1 serving is 1 cookie

Calories 140 calories, Total Fat 7 g, Saturated Fat 2 g, Cholesterol 9 mg, Carbohydrates 14 g, Fiber 1 g, Protein 3 g, Sodium 46 mg, Calcium 2 mg

Ready to bake in the oven - just a few minutes until peanut butter-y goodness!

Ready to bake in the oven – just a few minutes until peanut butter-y goodness!