272 Part III: Simple Recipes to Enjoy Anytime
T Spicy Almonds
The little almond is a cardio-healthy food with its monounsaturated fat. Plus, it’s high in
antioxidants. Plain almonds are good but adding a little spice and olive oil makes them
great. Although almonds are high in fat, it is the “good” fat; portion control is important.
Stage: Regular foodsPreparation time: 3 minutes
Cooking time: 5 minutesYield: 1 serving (^1 ⁄ 4 cup)(^1) ⁄ 4 cup whole raw almonds
(^1) ⁄ 4 teaspoon olive oil
A dash of salt
(^1) ⁄ 8 teaspoon onion powder
(^1) ⁄ 8 teaspoon red pepper flakes
1 Preheat the oven to 350 degrees. In a small bowl add all the ingredients and mix well.
2 Place the mix on a ungreased cookie sheet and roast for 5 minutes, turning the almonds
once. Let cool.
Per serving: Calories 220 (From Fat 170); Fat 19g (Saturated 2g); Cholesterol 0mg; Sodium 160mg; Carbohydrate
8g (Dietary Fiber 4g); Protein 7g; Sugar 2g.
T Peanut Butter Honey
over Rice Cakes
Rice cakes are bland by themselves, but when you give them a smear of peanut butter
with honey, they can become one of your favorite snack foods. We like to use creamy
peanut butter because it’s easier to spread on the rice cake. Remember to check the
ingredient label on your peanut butter: You want “natural” peanut butter that’s just
made up of peanuts and salt.
Stage: Regular foods
Preparation time: 3 minutes
Yield: 1 serving (2 rice cakes each)
1 tablespoon natural creamy peanut butter
(^1) ⁄ 2 teaspoon honey
(^1) ⁄ 4 teaspoon vanilla extract
2 brown rice cakes