Healthy Chocolate Smoothie

Makes 2 servings

Ingredients
1-1/2 cup soy milk or skim milk
1 frozen banana
1 scoop chocolate protein powder
1 cup ice cubes
1 teaspoon ground flax seed
1 tablespoon peanut butter - optional

Directions
Mix in blender.

Nutrition Facts with Peanut Butter: 241 Calories; Total Fat 7 gm; Saturated Fat 1 gm; Trans Fat 0; Cholesterol 16 mg; Sodium 68 mg; Carbohydrates 26 gm; Fiber 3.5 gm; Protein 21 gm.

Nutrition Fact without Peanut Butter: Calories 195; Total Fat 3 gm; Saturated Fat 0.5 gm; Trans Fat 0; Cholesterol 16 mg; Sodium 30 mg; Carbohydrates 25 gm; Fiber 3 gm; Protein 19 gm.

Sicilian Tuna Salad

Makes 6 Servings

2 small cans of Tuna in Water, drained
¼ cup kalamata or black olives, chopped
1 small tomato, chopped
3 green onions, finely sliced
1 clove minced garlic
2-tablespoons fresh basil, chopped
2-tablespoons extra virgin olive oil
2-tablespoons red wine vinegar
1-tablespoon sugar
Salt and pepper to taste

Combine all ingredients in a mixing bowl. Chill and serve.

Nutritional Information Per Serving:
Calories 129, Total Fat 6.2 g, Saturated Fat 0.9 g, Sodium 270mg, Fiber 0.6 g, Protein 14.5 g, Carbohydrates 4.4g.

Crock Pot Beef

Serving Size: 3 oz cooked beef

2 – 3 pounds Eye of Round Beef Roast 0r Top Round Beef Roast
1 – 15 ounce can No Salt Added Beef Broth (Health Valley Brand)
12 ounces beer or red wine (optional, substitute more beef broth if desired)
3 cloves garlic
1 small onion sliced

Place all ingredients into crock pot. Set temperature at low to medium. Cook for 6 – 10 hours.

Meat can be sliced for roast beef dinner, or shredded and added back into the broth to be used for hot beef sandwiches.

Extra broth can be used to make a gravy or to use as a base for a soup. Makes a great vegetable beef soup, just by added a 16 ounce package of frozen mixed vegetables to the broth and some of the shredded roast beef. Quick and easy.

Story behind recipe: This is my favorite way to make roast beef. Lean beef choices can be tough, but this method of cooking tenderizes it and it just falls apart. The left over beef can be used for cold or hot sandwiches, in soups or to make beef hash.

Nutrition Facts: Serving size = 3 oz cooked beef + 2 Tbsp broth:

Calories 143, Total Fat 3 gm, Saturated Fat 1 gm, Cholesterol 40 mg, Sodium 80 mg, Potassium 435 mg, Carbohydrates 1 gm, Fiber 0 gm, Protein 25 gm.