We all know cocoa for the chocolatey goodness it brings to brownies and other treats. Cacao products — which include unsweetened cocoa powder, nibs, and dark chocolate — are rich in iron and other nutrients. Those labeled “cacao” and sometimes “vegan chocolate” are made from raw beans and are minimally processed. To reap its maximum antioxidant power, cacao is best consumed uncooked, as in this rich-tasting smoothie adapted from “Trejo’s Cantina” by Danny Trejo (Potter, $28). Blended with potassium-rich bananas, nut milk, peanut butter, and dates, it’s low in sugar and fat and high in protein. A big pinch of ancho chile powder adds a hint of smoky spice.

— Susan Puckett

Ingredients

• 12 ounces (1 ½ cups) unsweetened vanilla almond milk
• 1 banana, peeled, broken into chunks, and frozen
• 1 pitted date, roughly chopped
• 1 tablespoon peanut butter or other nut butter
• 1 tablespoon unsweetened cacao (or unsweetened cocoa) powder
• ½ teaspoon ancho chili powder
• 4 ice cubes

Instructions

1. In a blender, combine the milk, banana, date, peanut butter, cacao powder, chili powder, and ice cubes. Blend until smooth and frothy.
2. Pour into a tall glass and serve immediately.

Susan Puckett is an Atlanta-based food writer and cookbook author.

Want to start eating clean? Join our 21-Day Strength and Balance Program to get on a personalized meal plan! Our Team of Functional Aging Specialists helps men and women over 50 to feel better, move better, and age actively so that they can do and continue to do what they love for the rest of their lives!!

This fresh take on chicken soup, adapted from one in the third volume of Joanna Gaines’ “Magnolia Table” cookbook series (Morrow, $40), is a riff on the Greek classic, Avgolemono. A few egg yolks add body, nutrients, and a velvety texture — no heavy cream is required! Along with lemon juice and orzo pasta, this version has aromatics and a garnish of herbs and feta. It’s easy to make, so long as you temper the yolks first with hot broth as directed. Serves 6-8. RECIPE HERE – Susan Puckett

Ingredients

• ¾ cup orzo (rice-shaped pasta)
• 1 tablespoon unsalted butter
• 1 cup chopped white or yellow onion
• ½ cup chopped carrots
• ½ cup chopped celery
• 6 cups chicken stock or broth
• ¼ cup fresh lemon juice
• 3 large egg yolks
• 2 cups cooked, shredded chicken breast (or leftover rotisserie chicken)
• Salt and pepper to taste
• ½ cup crumbled feta
• ¼ cup minced fresh parsley
• Lemon wedges for garnish, optional

Instructions

1. In a medium pot, cook the orzo in boiling, salted water according to package directions. Drain and set aside.
2. In a large soup pot, melt the butter over medium heat. Add the onion, carrots, and celery and cook, stirring occasionally, until tender, about 7 minutes.
3. Add the chicken stock and lemon juice, bring to a boil over medium-high heat, then reduce heat to medium-low and simmer uncovered for 30 minutes.
4. In a medium bowl, whisk the egg yolks until creamy and light in color. While constantly whisking, slowly ladle 2 cups of broth, about half a cup at a time, into the broth. (Take care not to pour the broth in too quickly, or the eggs will curdle.)
5. Add the yolk mixture, chicken, and cooked orzo to the pot. Season to taste with salt and pepper. Cook and stir over medium-low heat until heated through- about 5 minutes.
6. Ladle into soup bowls and top each portion with crumbled feta, parsley, and a lemon wedge, if desired.
7. Store leftovers in an airtight container for up to 5 days. Orzo will continue to absorb the broth, so you may need to add a little more broth while reheating.

Susan Puckett is a cookbook author and former food editor of The Atlanta Journal-Constitution. Follow her at susanpuckett.com.

For another delicious, healthy recipe, click: HERE

Even if you’ve never considered scrambling up a batch of crumbled tofu for breakfast, the skyrocketing price of eggs may have you reconsidering. This easy recipe may earn this plant-based protein new respect. It’s based on one in blogger Gena Hamshaw’s new cookbook, “The Vegan Week: Meal Prep Recipes to Feed Your Future Self.”

While it doesn’t taste exactly like eggs, the texture and appearance are similar, and it’s satisfying in its own way. A few slivers of red onion, soaked briefly in a pickling solution, add a tangy-sharp counterpoint to the mildly spicy, slightly nutty-flavored tofu. Serves 4. RECIPE HERE – Susan Puckett

Ingredients

Quick Pickled Red Onions:

• ½ cup water
• ¼ cup apple cider vinegar or other vinegar
• 1 teaspoon sugar
• 1 teaspoon salt
• ½ medium red onion, thinly sliced

Creamy Tofu Scramble:

• One 16-ounce block firm tofu
• 2 tablespoons tahini
• 2 tablespoons nutritional yeast
• ½ teaspoon ground turmeric
• ¼ teaspoon kala namak (black salt), optional
• ¼ teaspoon fine sea salt
• 1 tablespoon vegan butter (or regular butter)
• Freshly ground black pepper

Instructions

1. Make the onions: In a small bowl, whisk together the water, vinegar, sugar, and salt until the crystals are dissolved. Add the onions, stir, and set aside.
2. Make the Creamy Tofu Scramble: Set a tea towel on a large plate, place the tofu block on top, and fold the towel over to cover it. Set a heavy skillet or plate topped with a couple of heavy books on top and let stand for 15-30 minutes.
3. Crumble the pressed tofu into a large mixing bowl. Add the tahini, nutritional yeast, turmeric, kala namak (if using), and sea salt. Mix with your hands until the tofu is finely crumbled and the seasonings are thoroughly blended.
4. In a large nonstick skillet, melt the butter over medium-low heat. Add the tofu mixture and cook, stirring gently, until the tofu is hot throughout and soft but not liquidy, about 5 minutes.
5.  Season to taste with pepper before serving. Garnish with a few slices of drained pickled onion and serve. (Leftover eggs will keep in the refrigerator for several weeks. Leftover tofu scramble can be stored in the refrigerator for up to 5 days or in the freezer for up to 6 weeks.)

Susan Puckett is a cookbook author and former food editor of The Atlanta Journal-Constitution. Follow her at susanpuckett.com.

Want to see more healthy, yummy recipes? Click here!

Want to maximize your health and fitness to the absolute best of your ability? Let’s do it together! Try out our 21-Day Strength and Balance Program, and you’ll never look back!

Here’s an impressive centerpiece for a dinner party that’s low in fat and high in flavor yet easy and economical enough to serve on any weeknight. It’s lightly adapted from one in “The Red Truck Bakery Farmhouse Cookbook: Sweet and Savory Comfort Food” by Brian Noyes (Potter, $28), which calls for pork tenderloin. But if you can’t find one that’s unseasoned and unmarinated (check the label), a boneless pork loin will work just as well — you just may need to add a few more minutes of cooking time. Serve with fresh corn on the cob or rice, a simple salad or whatever vegetable looks good at the farm stand and watermelon for dessert for a perfect end-of-summer feast. Serves 6. RECIPE HERE. – Susan Puckett

Ingredients

• 1 (1 ½-pound) unseasoned pork tenderloin or boneless pork loin, trimmed of excess fat
• Kosher salt and freshly ground black pepper
• 2 tablespoons extra-virgin olive oil
• 2 tablespoons unsalted butter
• 1 medium yellow onion, finely chopped
• 1 teaspoon freshly grated ginger
• ½ cup apple cider
• 1 teaspoon cider vinegar
• 1 pint (2 cups) fresh or frozen blueberries
• 2 tablespoons finely chopped fresh rosemary
• 3 tablespoons peach jam

Instructions

1. Lightly season the pork on all sides with salt and pepper.
2. Heat a large cast iron skillet over high heat. Add the oil and swirl to coat.
3. When shimmering, add the pork, turning to brown it on all sides, about 5 minutes per side.
4. Reduce heat to medium and cook for 20 minutes, turning it occasionally, or until the center of the pork registers 145 degrees on an instant-read meat thermometer. (A pork loin may take 5 or 10 minutes longer.) Transfer the pork to a cutting board and cover loosely with foil.
5. Reduce the heat to low and add the butter to the skillet. When melted, stir in the onion and ginger, and cook for 15 minutes until the onion is golden-brown.
6. Stir in the apple cider and vinegar with a wooden spoon, scraping the bottom to dislodge any browned bits. Continue to cook for 5 minutes longer until the mixture thickens.
7. Stir in the blueberries, rosemary, and jam. Season to taste with salt and pepper. Let the sauce simmer for about 3 minutes longer until heated through. Let cool slightly.
8. Uncover the pork and slice it into ½-inch-thick pieces on the cutting board, then transfer to a large platter or individual plate. Serve with the blueberry sauce.

Susan Puckett is an Atlanta-based food writer and cookbook author.

Here’s a tasty way to prepare wholesome avocado. All you do is slice the avocado, drizzle it with lemon juice and sprinkle with sweet paprika and ground cumin. Easy! What’s surprising is how vibrant the flavors are from such a simple combination.

The perfect snack or side to enjoy with your dinner. Be sure to prep this right before serving so that the avocados are as fresh as can be.

Courtesy of RealHealthyRecipes.com

What you need
Serves 2

1 avocado, sliced
Freshly squeezed lemon juice
dash of sweet paprika
dash of ground cumin

Instructions

1. Slice your avocado, generously drizzle it with lemon juice and then sprinkle with paprika and ground cumin. That’s it!

Nutrition
One serving equals 147 calories, 13g fat, 69mg sodium, 8g carbohydrate, 6g fiber, 1g sugar, and 2g protein.

The spices and peppers in this low-sodium, high-protein dish will transport you to a whole new taste from “Heart Healthy Home Cooking African American Style” by the National Institute of Health. 

Ingredients

• 8 pieces skinless chicken (4 breasts, 4 drumsticks)
• ½ tsp ground cinnamon
• 1½ tsp ground allspice
• 1½ tsp ground black pepper
• 1 Tbsp chopped hot pepper
• 1 tsp dried hot pepper
• 2 tsp oregano
• 2 tsp dried thyme
• ½ tsp salt
• 6 cloves garlic, finely chopped
• 1 C onion, pureed or finely chopped
• ¼ C vinegar
• 3 Tbsp brown sugar

Directions

1. Wash chicken and pat dry.
2. In a large bowl, combine all ingredients except chicken.
3. Rub seasonings over chicken and marinate in the refrigerator for 6 hours or longer.
4. Preheat oven to 350 °F. Space chicken pieces evenly on a nonstick or lightly greased baking pan.
5. Cover with aluminum foil and bake for 40 minutes. Remove foil and continue baking for an additional 30 to 40 minutes, or until the meat can easily be pulled away from the bone with a fork.

Nutritional information

• Calories, 113
• Total fat, 3g
• Saturated fat, 1g
• Cholesterol, 49mg
• Sodium, 161mg
• Total fiber, 1g
• Protein, 16g
• Carbohydrates, 6g
• Potassium, 192mg

A light and flavorful pumpkin veggie burger with white beans and quinoa. Both vegan and gluten-free and bursting with fresh fall flavors like sage and rosemary. Quinoa flour and gluten-free breadcrumbs imitate the burger consistency.  Makes six servings of 187 calories each.

Ingredients

• 2 cups boiled cubed pumpkin
• 1 can white beans rinsed and drained
• 1 head oven-roasted garlic
• 1 tablespoon chia seeds
• 1 teaspoon salt
• 1 tablespoon chopped fresh sage
• 1 teaspoon chopped fresh rosemary
• 1 cup cooked quinoa
• 1/2 cup diced red onion
• 1/2 cup quinoa flour
• 1/2 cup gluten-free panko breadcrumbs plus more for dredging
• 2 tablespoon coconut oil more as needed for cooking

Instructions

1. In a food processor combine pumpkin, white beans, garlic, chia, salt, sage, and rosemary. Pulse a few times until everything is broken up and mixed.
2. Place mixture in a large bowl and add quinoa, red onion, quinoa flour, and gluten-free panko. Mix until smooth.
3. Freeze mixture for 30 minutes (to help the patties firm up and stay together while cooking).
4. Heat coconut oil in a large pan and form a large handful of the mixture into circular round patties. Lightly dredge in additional panko breadcrumbs and pan-fry on both sides for a few minutes until browned. Repeat with remaining veggie burger mix.
5. Serve over salad or on gluten-free bread with tomatoes, alfalfa sprouts, and hummus.

From Country Living