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Chocolate Banana Peanut Butter Smoothie
Makes: two 12-ounce servings
2 cups ice
1 banana (frozen, fresh or a mix)
1/8 cup PB2 Powdered Peanut Butter
1/2 cup plain Greek yogurt
1 1/2 teaspoons honey
1/2 cup chocolate almond milk, unsweetened
2 scoops vanilla protein powder
- Add all ingredients to a blender. Whirl until smooth.
Nutrient info per serving: 206 cal; 4g fat; 16g protein; 32g carb; 5g fiber; 227mg sodium
Writer's Note: This scrumptious smoothie calls for my new pantry staple, PB2 (amazon.com, $11). It's powdered peanut butter that adds intense peanut flavor but with almost 85 percent fewer calories from fat than the typical spread. The recipe yields two satisfying drinks—one each for me and my peanut-butter-loving husband.
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Vegetable Hummus Tortilla Wraps
Makes: 2 wraps Refrigerate: 2 hours
1 teaspoon sugar
1 1/2 teaspoons white vinegar
1/4 cup carrots, julienned
1/3 cup seedless cucumber, julienned
2/3 cup red onion, julienned
Pinch of salt
Pinch of pepper
2 10-inch multigrain tortillas
1/3 cup roasted red pepper hummus, homemade (recipe follows) or store-bought
2/3 cup bean sprouts
1 cup alfalfa sprouts
- Dissolve sugar in vinegar. Mix with carrots, cucumber and onion. Season with salt and pepper and refrigerate for 3 hours.
- Drain veggies.
- Spread 1/4 cup of the hummus across each tortilla. On bottom third, add half the marinated vegetables, top with half the sprouts and roll up. Square ends and cut in half.
Nutrient info per wrap: 380 cal; 8g fat; 14g protein; 65g carb; 11g fiber; 795mg sodium
Writer's Note: Hummus is easy to make, and you can refrigerate what you don't need for the wraps in an airtight container. But if time is short, store-bought works too. Neither my husband nor I are typically fans of sprouts, but this sandwich makes for a lovely lunch.
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Roasted Red Pepper Hummus
Makes: 2 cups
1 can (14 ounces) garbanzo beans
1 roasted red pepper
1 tablespoon lemon juice
2 cloves garlic
1 teaspoon tahini paste
1 teaspoon sea salt
1 teaspoon paprika
1/8 cup water
1 teaspoon chili flakes
- Place all ingredients in a blender. Whirl until smooth. Make sure to scrape down sides of blender pitcher to get any lumps.
Nutrient info per 1/2 cup: 234 cal; 4 g fat; 11 g pro; 39 g carb; 10 g fiber; 465 mg sodium
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Peanut Butter and Chocolate Cookies
Makes: 11 cookies Bake: 15 minutes
1 1/4 cups canned garbanzo beans, drained and rinsed
2 teaspoons vanilla extract
1/4 cup plus 2 tablespoons peanut butter
1/2 cup PB2 plus 1/4 cup water, mixed together
1/4 cup honey
1 teaspoon baking powder
1/2 cup dark chocolate chips
- Heat oven to 350°F. Line a baking sheet with parchment paper.
- Combine all ingredients except chocolate chips in the bowl of a food processor and whirl until smooth. Remove dough from food processor to a mixing bowl. Stir in chocolate chips.
- Using a 1/4-cup scoop, portion out dough into 11 rounds on baking sheet. Lightly press down on cookies to flatten.
- Bake at 350°F for 13 to 15 minutes.
Nutrient info per cookie: 138 cal; 6g fat; 5g protein; 18g carb; 3g fiber; 187mg sodium
Writer's Note: For times when only a cookie will cut it, try a flourless chocolate chip version made mostly with protein- and fiber-packed garbanzo beans. Will it be the best cookie you ever had? Doubtful—but it will help get you over the hump.