TITIAN’
S
DIE
1
#
PICK
almonds
we’re nuts for their powerful crunch
WHERE WELLBEING
ME E T S E V E R Y D AY L I F E
TITIAN’
S
DIE
1
#
PICK
no-bake dino bites
This easy, healthy take on no-bake cookies packs an energy-boosting almond
crunch, plus honey and vanilla to make your sweet tooth smile.
Prep time: 15 minutes
Cook time: 5 minutes
Stand time: 20 minutes Makes: 40 bites
INGREDIENTS
DIRECTIONS
1 cup rolled oats, divided
• In a food processor or high-speed blender, process
1 cup sunflower butter or
almond butter
• In a medium saucepan combine sunflower butter and
1 cup honey
1/2 cup of the oats. Set aside.
honey. Cook over medium-low heat, stirring constantly,
until sunflower butter is smooth.
• Remove pan from heat and quickly stir in both ground
1 cup sliced almonds
1 cup diced dried apricots
1 tsp. vanilla extract
and remaining 1/2 cup whole oats, plus almonds, apricots
and vanilla. Let mixture stand until it cools to room
temperature. Transfer pan to refrigerator to chill at least
20 minutes. Shape chilled mixture into bite-size balls
(about 1 tablespoon each).
Per serving: 110 Calories, 5g Fat, 0g Saturated fat, 0g Cholesterol, 25mg Sodium, 16g Carbohydrates,
2g Fiber, 13g Sugars, 2g Protein
DID YOU KNOW?
Almonds are packed with essential nutrients like vitamin B6, omega fatty acids and fiber.
For full list of Dietitian’s Top 10 Picks
visit ShopRite.com/WellEveryday
TITIAN’
S
DIE
2
#
PICK
chickpeas?
for a healthy option,
chick ’em out
WHERE WELLBEING
ME E T S E V E R Y D AY L I F E
TITIAN’
S
DIE
2
#
PICK
chickpea lettuce wraps
Tangy, crunchy and nutritious chickpea wraps pop with flavor, fill you up fast and are
super healthy. Top with lean protein for a weeknight meal or lunch on the go.
Prep time: 25 minutes
Serves: 4
INGREDIENTS
DIRECTIONS
2 cups rinsed and drained canned
garbanzo beans (chickpeas)
• In medium bowl, with back of fork, coarsely mash most
1 large celery stalk, finely chopped
3 Tbsp. finely chopped red onion
2 Tbsp. finely drained sun-dried
tomatoes in oil, 1 Tbsp. oil reserved
beans; fold in celery, onion, sun-dried tomatoes, reserved
sun-dried tomato oil, roasted red peppers, olive oil, paprika,
cumin and ground red pepper. Makes about 2-1/2 cups.
• To serve, evenly spoon bean mixture into lettuce leaves;
top with avocado, cucumber and cherry tomatoes.
Sprinkle with black pepper, if desired.
2 Tbsp. finely chopped drained
roasted red peppers
1 Tbsp. extra virgin olive oil
1/4 tsp. smoked paprika or paprika
Per serving: 285 Calories, 13g Fat (2g Saturated),
0mg Cholesterol, 397mg Sodium, 35g Carbohydrates,
9g Fiber, 8g Protein
1/8 tsp. ground cumin
1/8 tsp. ground red pepper
8 romaine lettuce leaves
DID YOU KNOW?
Chickpeas are deliciously high in fiber and protein.
1 medium avocado, chopped
1 cup chopped cucumber
1 cup quartered cherry tomatoes;
fresh ground pepper (optional)
For full list of Dietitian’s Top 10 Picks
visit ShopRite.com/WellEveryday
TITIAN’
S
DIE
3
#
PICK
blueberries
the little fruit that’s big on fiber
WHERE WELLBEING
ME E T S E V E R Y D AY L I F E
TITIAN’
S
DIE
3
#
PICK
blueberry matcha smoothie
This sweet, juicy, melt-in-your-mouth blueberry smoothie is full of wonderful
tropical flavor – the perfect snack to keep you focused and energized.
Prep time: 5 minutes
Makes: 2 servings
INGREDIENTS
DIRECTIONS
1 cup unsweetened vanilla
almond milk
• In a blender combine almond milk, matcha powder,
2 tsp. matcha powder
• Add ice; blend to desired consistency. Pour evenly into
1 mango, pitted, peeled and
sliced
1/2 cup fresh or frozen
blueberries
1 (5.3-oz.) container nonfat
vanilla Greek yogurt
2 tsp. chia seeds
2 tsp. honey
mango, blueberries, yogurt, chia seeds and honey.
Blend until smooth.
2 glasses, and serve immediately.
Cook’s tip: If you can’t find matcha powder, substitute 1⁄2 cup
cooled, brewed green tea.
Per serving: 250 Calories, 4g Fat, 0g Saturated fat, 0mg
Cholesterol, 140mg Sodium, 47g Carbohydrates, 7g Fiber,
11g Protein
DID YOU KNOW?
Blueberries are loaded with antioxidants and fiber.
1/2 cup crushed ice
For full list of Dietitian’s Top 10 Picks
visit ShopRite.com/WellEveryday
TITIAN’
S
DIE
5
#
PICK
greek yogurt
super healthy. toga optional.
WHERE WELLBEING
ME E T S E V E R Y D AY L I F E
TITIAN’
S
DIE
5
#
PICK
lunchbox turkey sushi
Rock the lunchbox with healthy turkey, avocado and greek yogurt, for a
delicious spin on sushi that kids and grownups alike will love.
Prep time: 30 minutes
Makes: 6 (1-roll) servings
INGREDIENTS
DIRECTIONS
1 avocado, peeled and mashed
• For the avocado spread: In a medium bowl mash avocado
with a fork to desired consistency. Stir in yogurt, basil,
1 (6-oz.) container nonfat
Greek yogurt
parsley, lemon juice and garlic powder; mix well.
• Spread avocado mixture evenly on tortillas. Layer evenly
2 Tbsp. chopped fresh basil
with turkey, carrots and cucumber. Roll tortillas up tightly
2 Tbsp. chopped fresh Italian
(flat-leaf) parsley
pieces, and serve.
1 Tbsp. lemon juice
1 tsp. garlic powder
over filling. To make the “sushi,” cut each roll into 4
Per serving: 130 Calories, 7g Fat, 1g Saturated fat,
0mg Cholesterol, 80mg Sodium, 16g Carbohydrates,
3g Fiber, 4g Protein
6 (8-inch) whole-wheat tortillas
1/2 lb. thinly sliced fresh roasted
turkey
DID YOU KNOW?
Greek yogurt is filled with probiotics that boost
immunity and aid in digestive health.
3 carrots, peeled and cut into
matchsticks
1 cucumber, peeled and cut into
matchsticks
For full list of Dietitian’s Top 10 Picks
visit ShopRite.com/WellEveryday
TITIAN’
S
DIE
10
#
PICK
avocados
are heart smart? holy guacamole!
WHERE WELLBEING
ME E T S E V E R Y D AY L I F E
TITIAN’
S
DIE
10
#
PICK
zoodle chickpea and avocado salad
This light and flavorful salad combines vitamin-rich zucchini, high-protein
chickpeas, and omega-3 filled avocado for a satisfying produce-packed dish.
Prep time: 20 minutes
Serves: 4 (main meal) / 8 (as a side)
INGREDIENTS
DIRECTIONS
3 medium zucchini
• Holding box grater with largest holes facing up, run
3 roma tomatoes, chopped
1/2 small white onion, finely
chopped
2 cans (16-oz.) reduced sodium
garbanzo beans (chickpeas),
drained and rinsed
1-1/2 Tbsp. chopped fresh mint
leaves
1-1/2 Tbsp. extra virgin olive oil
zucchini along holes to create long strands or zoodles. In
large bowl, toss tomatoes, onion, beans, mint, oil, lemon
juice, cumin, salt and pepper; fold in avocado and cheese,
if using. Makes about 8 cups.
• Add minced jalapeño chile pepper or crushed red pepper
flakes for a little extra spice.
Per serving: 395 Calories, 16g Fat (2g Saturated),
0mg Cholesterol, 566mg Sodium, 51g Carbohydrates,
15g Fiber, 15g Protein
3/4 tsp. ground cumin
1 Tbsp. fresh lemon juice
1/4 tsp. salt
3/4 tsp. ground black pepper
1 ripe avocado, peeled, pitted
and diced
1 cup reduced-fat crumbled feta
cheese (optional)
DID YOU KNOW?
Avocados are filled with omega-3 fatty acids and
natural vitamin E – great for your brain health and
lowering cholesterol.
For full list of Dietitian’s Top 10 Picks
visit ShopRite.com/WellEveryday