Simple Ways to be Heart Smart

Discover recipes chock-full of heart-healthy pecans

(Family Features) Sometimes making small changes can have a positive impact on your health – including heart health – like drinking more water, taking the stairs instead of the escalator and adding nutritious ingredients to your snacks and meals.

Incorporating nutritious ingredients is an easy way to step up your mealtime – for example, American Pecans can super-fy nearly any recipe by adding flavor and nutrition.

It’s always a good time to include heart-healthy ingredients on your shopping list. Certified by the American Heart Association’s Heart-Check*, American Pecans and their unique mix of unsaturated fats, plant sterols, fiber and flavonoids add up to help promote a healthy heart. In fact, according to the Food and Drug Administration, research suggests but does not prove that eating 1 1/2 ounces of most nuts, such as pecans, each day as part of a diet low in saturated fat and cholesterol may help reduce your risk of heart disease. One serving of pecans (28 grams) contains 18 grams unsaturated fat and only 2 grams saturated fat.

Boosting the heart-smart punch of your favorite recipes can be easy with pecans. Whether topping a salad, sprinkling into bread batter or using them as the foundation of a portable snack, there are few things America’s native nut can’t do.

Start the day right with a bowl of Banana Pecan Cherry Oatmeal – a comforting and hearty combination that can keep you full for hours. For a wholesome, on-the-go option perfect for school snacks, desk drawers or an afternoon pick-me-up, try Cherry Pecan Energy Bites. Dried cherries, dates and crunchy pecans combine for an all-natural burst of heart-smart nutrition to help you power through the day.

Discover more ways to create heart-healthy meals with pecans at AmericanPecan.com.

Banana Pecan Cherry Oatmeal

• 1          cup old-fashioned oats
• 2          cups water
• 1/2       cup pecan milk
• 1          banana, sliced
• 1/4       cup pecan halves
• 1/4       cup dried tart cherries
• 1/4       cup honey

1. In large, microwave-safe bowl, combine oats and water. Microwave on high 3-4 minutes, or until oats are cooked through. Watch carefully to avoid boiling over.
2. Remove from microwave, stir and divide between two bowls. Pour 1/4 cup pecan milk over each bowl.
3. Divide sliced banana, pecan halves and dried tart cherries between each bowl and drizzle with 2 tablespoons honey. Serve immediately.

Cherry Pecan Energy Bites

Makes: 10-12 energy bites

• 1          cup toasted pecan halves or pieces
• 1          cup dried cherries
• 4          medjool dates, pitted
• 1/4       cup old-fashioned oats
• 1          tablespoon cacao powder, plus additional, for coating (optional)
• 1          teaspoon vanilla extract

1. In bowl of food processor, combine toasted pecans, dried cherries, dates, oats, cacao powder and vanilla extract.
2. Pulse until ingredients begin to bind and form loose, dough-like ball.
3. Roll into 1-inch balls. Roll balls in additional cacao powder, if desired, and transfer to airtight container. Refrigerate until ready to serve, up to seven days.

Note: To make gluten-free, substitute 1/4 cup of certified gluten-free old-fashioned oats.

*Heart-Check certification does not apply to recipes.

Better Yourself in the New Year

(Family Features) A new year is the perfect opportunity to take a fresh look at your life and re-evaluate what you’d like to accomplish – both physically and mentally – during the coming year.

From committing to healthier habits like eating better, drinking more water and sticking to a workout routine to discovering new ways to be your best self and giving up a bad habit or two, some simple tips and products can help you take action toward boosting your overall well-being and reaching your resolutions.

To find more tips and tricks for improving your life this year, visit eLivingToday.com.

Healthy Hydration

When considering a New Year’s resolution to drink more water, a commitment to drinking cleaner, healthier and great-tasting water is essential. Consider using the easy-to-install PUR Advanced Faucet Filtration System to fill up a reusable water bottle, make smoothies, wash fruits and vegetables and more. It’s certified to reduce more than 70 contaminants, including 99 percent of lead – more than any other brand, according to NSF. Learn more at PUR.com.

Be Your Best Self

If you feel as though you aren’t truly who you want to be, or if you dream of a better life, now is the time to turn your dream into reality with “Best Self” by Mike Bayer. Chock-full of revealing quizzes and provocative questionnaires, the book can empower you to embrace your authenticity, acknowledge what is holding you back and help you break through to live a passionate life to the fullest. Find more information at CoachMikeBayer.com/Book.

Sized for a Snack

Put a plant-positive twist on new year’s resolutions by snacking on nutritious foods like Kale and Quinoa Bites from Yves Veggie Cuisine. Ideal for sharing with friends and family or as a quick snack, just pop in the oven for 10 minutes to enjoy a crispy, tasty bite that’s gluten-free, low in fat and a good source of fiber. With two superfoods joining forces, the bite-sized treat can help keep appetites at bay without sacrificing flavor. Find additional healthy snacking ideas at yvesveggie.com .

Sip a Protein-Packed Shake

One of the difficulties in healthy eating is getting great-tasting lean protein. For an easier nutritional choice, consider Premier Protein’s 11-ounce shakes, packed with lean protein ideal for breakfast on-the-go, an afternoon snack or a post-workout boost. They contain 30 grams of protein, 160 calories and 1 gram of sugar. Available in earth-first packaging, the shakes feature a resealable plant-based cap derived from sugarcane. Visit premierprotein.com for more information.

Fiber-Filled Flavor

For a protein- and fiber-rich snack low in sugar, Atkins Protein Wafer Crisps provide a light and crispy texture for a surprisingly filling treat. Whether it’s for a grab-and-go snack or afternoon pick-me-up, the wafer crisps boast 10-11 grams of protein, 4-5 grams of fiber and 1 gram of sugar with three flavor profiles to choose from: Peanut Butter, Chocolate Mint and Lemon Vanilla. Find additional nutritious snacking options at Atkins.com.

Main image photo courtesy of Getty Images

Small Changes for Better Living

(Family Features) A busy schedule doesn't have to prevent you from taking steps toward a lifestyle that fosters overall well-being. There are many easy, small changes you can make toward better living that can make a noticeable impact.

1. Choose the long route. For many people, it's an automatic move to find the closest parking space or shortest distance to the door. With your lifestyle goals in mind, consider taking a different approach. Look for ways to work in more physical activity. Seek out a spot in the back of the parking lot as an opportunity to increase your steps for the day, or choose the longer scenic route when walking your dog at the park for a more pleasant experience all-around.

2. Go for guilt-free snacks. Better living isn't about giving up everything you like; it's about balance and moderation. For example, Nonni's Foods now makes a better-for-you chocolate chip thin cookie that lets you enjoy the indulgence without the guilt. Made with real, premium ingredients like dark chocolate, crunchy California almonds and coconut oil, the individual portion packs are portable for the perfect on-the-go snack to satisfy cravings anytime, anywhere. Available in Double Chocolate, Almond Chocolate and Toasted Coconut varieties, each pack contains three cookies that are low in sugar, fat and carbohydrates with an average of only 100 calories total.

3. Take time to recharge. Even when you're strapped for time, carving out a few minutes for yourself each day to focus on your mental well-being is important. This can include simply enjoying a few moments of silence or something more specific like meditating or journaling. Busy people tend to carry more stress, so looking for ways to inject these calming activities into daily schedules can help keep you refreshed and bring you more happiness.

4. Practice self-care. Especially when you're busy, it's easy to slack on self-care, but combine that with elevated stress and you may be especially susceptible to not feeling your best. Give yourself a boost with a daily vitamin or try a warm bath with Epsom salt to soothe your senses.

5. Space out your meals. Waiting hours to eat can cause people to overeat at major mealtimes - especially dinner. Taking time to plan simple snacks throughout the day helps ensure cravings are met and overeating is avoided when the dinner bell rings. Consider keeping a snack like Nonni's Artisan Thin Chocolate Chip Cookies on-hand for guilt-free snacking when hunger strikes.

For more better-for-you snack ideas, visit nonnis.com.

Fuel the Day

Boost every moment with versatile peanut butter

(Family Features) Whether you’re a fitness junkie, busy parent, sleep-deprived student or diehard sweet tooth, peanut butter is an ingredient that sticks for all of life’s moments. With a healthy boost of protein and energy, peanut butter is perfect as an on-the-go snack, fuel for a workout, a reliable family meal or a decadent dessert.

There’s no shortage of delicious ways to pack peanut butter into diverse dishes throughout the day:

• Add peanut butter to your favorite fruit smoothie for a nutty new flavor.
• Encourage children to experiment with the essential spread and go beyond PB and J by replacing fruit for the jelly or stirring peanut butter or peanut butter powder into their yogurt.
• A simple peanut butter and honey sandwich makes a great on-the-go snack you can throw in your gym bag or tuck away in a drawer at work.
• Add peanut butter to a sauce or salad dressing for an extra zip of flavor and protein.

Find more creative ways to enjoy peanut butter with these winning recipes from Southern Peanut Growers’ annual PB My Way recipe contest, and explore additional dishes that celebrate this versatile ingredient at peanutbutterlovers.com.

Veggie Sammies with Peanut Butter Satay Sauce
Recipe courtesy of Ben M., San Francisco, California
Serves: 2

• 4          tablespoons creamy peanut butter
  
• 3          tablespoons lime juice
  
• 2          tablespoons water
  
• 4          teaspoons hoisin sauce
  
• 2          teaspoons soy sauce
  
• 2          teaspoons sriracha
  
• 2          French baguette rolls (6 inches each)
  
• 1/2       cup sliced cucumber
  
• 1/2       cup white onion
  
• 1/2       cup red bell pepper
  
• 1/2       cup purple cabbage
  
• 1/2       cup fresh cilantro

1. In small bowl, combine peanut butter, lime juice, water, hoisin sauce, soy sauce and sriracha. Mix well.
2. Spread sauce on both sides of bread then layer with cucumber, onion and bell pepper. Top with cabbage and cilantro leaves.

Graceland Mini Cupcakes
Recipe courtesy of Linda D., Coconut Creek, Florida
Serves: 36

Cupcakes:

• 2          cups all-purpose flour
  
• 2          teaspoons baking powder
  
• 1/2       teaspoon salt
  
• 4          ripe bananas
  
• 1/2       cup light sour cream
  
• 4          tablespoons unsalted butter, at room temperature
  
• 2          tablespoons canola oil
  
• 3/4       cups sugar
  
• 2          large eggs, at room temperature
  
• 1          large egg white, at room temperature
  
• 1          teaspoon vanilla extract

Peanut Butter Filling:

• 1/4       cup creamy peanut butter

Bacon Topping:

• 4          slices bacon
  
• 1/2       cup brown sugar

Frosting:

• 8          ounces low-fat cream cheese
  
• 1/2       cup butter
  
• 1/2       cup creamy peanut butter
  
• 2          teaspoons vanilla extract
  
• 3/4       cups confectioners’ sugar

1. Heat oven to 350°F. Line cupcake tins with paper liners and lightly spray with cooking spray.
2. To make batter: In medium bowl, combine flour, baking powder and salt. Stir to combine and set aside.
3. In small bowl, mash bananas and add sour cream. Mix well and set aside.
4. Using electric hand mixer, beat butter, oil and sugar until incorporated, about 3-5 minutes. Add eggs, egg white and vanilla. Mix until combined. Slowly add half the dry ingredients and mix until almost incorporated. Add sour cream and banana mixture and gently fold into batter. Add rest of dry ingredients until combined.
5. Spoon batter into lined cupcake pans. Bake 18-20 minutes and let cool.
6. After cooling about 30-45 minutes, use paring knife to cut small circle in middle of top of cupcakes and remove plug, creating a well about halfway down cupcake. Add peanut butter to piping bag and fill each hole. Set aside.
7. In medium bowl, dredge both sides of bacon slices in brown sugar. Place on foil-lined baking sheet; bake 10 minutes. Flip and bake another 6-8 minutes. Remove bacon from oven and place on plate to cool. Once cool, chop bacon and set aside.
8. To make frosting: In large bowl, combine cream cheese, butter, peanut butter and vanilla extract. Mix until combined. Add confectioners’ sugar and mix until well-combined.
9. Add frosting to piping bag. Pipe a dollop of frosting onto each cupcake and sprinkle with candied bacon pieces.

Peanut Apple Chicken Curry
Recipe courtesy of Jess A., Berkeley, California
Serves: 4

Sauce:

• 1          tablespoon olive oil
  
• 2          cloves garlic, minced
  
• 2          teaspoons curry powder
  
• 1/4       cup scallions, chopped
  
• 1          cup creamy peanut butter
  
• 2          teaspoons rice wine vinegar
  
• 1 3/4    cups apple juice
  
• 1 3/4    cups coconut milk
  
• 1/4       cup brown sugar
  
• 1/4       teaspoon cayenne pepper (optional)

Chicken:

• 2          tablespoons olive oil
  
• 1/2       small yellow onion, chopped
  
• 1 1/2    pounds boneless, skinless chicken breast, cut into 1-inch strips
  
• 1          medium apple, peeled, cored and chopped
  
• salt, to taste
  
• pepper, to taste
  
• cooked rice (optional)

1. To make sauce: In medium to large saucepan, heat oil over medium heat. Add garlic, curry powder and scallions. Saute 1 minute.
2. Add peanut butter, vinegar, apple juice, coconut milk, brown sugar and cayenne. Bring to simmer, reduce heat and cook over low heat, stirring frequently, about 10-15 minutes.
3. Meanwhile, in large skillet, heat oil. Add onion and stir fry about 2-3 minutes until onions start to become opaque.
4. Add chicken and apples, and stir until chicken is cooked completely. Add peanut sauce and cook until heated evenly, about 2-5 minutes. Season with salt and pepper, to taste. Serve warm over rice, if desired.

Snack Facts

(Family Features) Consumers want more information about the food they eat. The new “SmartLabel™ Sponsored by Mondelēz International” app gives instant access to snack facts. Learn more at MondelezInternational.com.