YIELD: 26 balls
SERVES: 13
PREP TIME: 15 minutes
SERVING SIZE: 2 balls
COOKING TIME: None
Making these treasure troves of sweetness and nutrition is similar to making the Chocolate Walnut Date Balls above, but these treats are for those non-chocolate moments. The dried apricots and cherries provide tons of flavor.
INGREDIENTS
1 cup raw almonds (5 ounces)
1 cup dried apricots (5 ounces)
1 cup dried tart cherries, sweetened (5 ounces)
1 tablespoon water
INSTRUCTIONS
1 In a food processor, process the almonds on and off for 15–20 seconds or until finely chopped, but not a powder.
2 Add the dried apricots and cherries. Process about 30 seconds at 5- to 10-second intervals or until finely chopped.
3 Add the water and process another 10 seconds to make a sticky mass.
4 Using damp hands, form 26 balls, each weighing about 17 grams.
5 Place the balls in a container with a lid. Separate layers with wax paper. Store at room temperature or the refrigerator.
CHOICES/EXCHANGES
1 Fruit, 1 Fat
BASIC NUTRITIONAL VALUES
Calories |
130 |
Calories from Fat |
45 |
Total Fat |
5.0 g |
Saturated Fat |
0.4 g |
Trans Fat |
0.0 g |
Cholesterol |
0 mg |
Sodium |
0 mg |
Potassium |
230 mg |
Total Carbohydrate |
18 g |
Dietary Fiber |
3 g |
Sugars |
13 g |
Protein |
3 g |
Phosphorus |
120 mg |
Menu Ideas
I am no fan of preprinted menu plans because I find that they teach users very little and frustrate them greatly. Why? These preprinted, one-size-fits-all plans contain too much food or too little food, they include disliked or unfamiliar foods, the cooking methods are unfamiliar or too time-consuming, they prevent flexibility or spontaneity, and they include ingredients that are out of season. And there are many more reasons. But I also see the value in sharing ideas. Thus, I’m including a few ideas for each of the three main meals. Let them serve as a guide or inspiration.
Breakfast Ideas
• Greek yogurt with berries and walnuts
• Eggs, mashed avocado, and tomato slices on whole-grain toast; glass of milk
• Peanut butter and banana sandwich on whole-grain bread, glass of milk
• Overnight oats with Greek yogurt, fresh peaches, almonds, and cinnamon
• Low-fat cottage cheese, cinnamon, raisins, muesli
Lunch Ideas
• Nourish Meal Bowl (see pages 156 and 157) with pasta and salmon, strawberries
• Tuna salad with cherry tomatoes, red onion, artichoke hearts, fresh cilantro, and light mayo; whole-grain crackers; apple
• Turkey Taco Soup (see page 144), small tortilla with melted reduced-fat cheese, clementine
• Nourish Meal Bowl (see pages 156 and 157) with quinoa, roasted tofu, and peanuts; fresh berries
• Turkey burger inside a portabello mushroom or on a whole-wheat bun, Chunky Gazpacho (see page 138), pear
• Low-fat cottage cheese mixed with diced tomatoes, fresh basil leaves, and coarse black pepper; whole-grain crackers; orange
Dinner Ideas
• Citrus and Herb Chicken Thighs (see page 142), brown rice, steamed green beans, mixed green salad with Greek Salad Dressing (see page 160)
• Lentil and Sweet Potato Chili (see page 148) topped with strained plain yogurt, mixed vegetable salad with sliced avocado and salsa, glass of milk
• Salmon or favorite fish with Lemon Basil Sauce for Fish (see page 150), roasted potatoes, roasted broccoli (see Roasted Vegetables on page 154), sliced tomato drizzled with extra-virgin olive oil
• Veggie-Heavy Spaghetti Sauce (see page 140), spaghetti, salad with light Italian salad dressing, Apricot-Cherry Almond Balls (see page 166)
Be Empowered
• Select 8–10 random food items in your kitchen. Check the food labels carefully. If they do not contribute to a health-boosting diet, toss them out, give them away, or vow to use them only now and then. Add replacement products to your grocery list.
• Using the shopping guide in this chapter; create a thorough grocery list.
• Think of at least two desserts with benefits that you can enjoy and fit into your balanced diet. Consider something you buy, like chocolate-covered almonds, or something that you make, such as the Mixed Berry Frozen Yogurt in this chapter.
• Add to your healthy recipe library.
• Try out at least one new recipe this week or healthify a favorite recipe.
• Don’t forget to share on social media with #LifestyleReset and @NutritionJill.