Cashew Nut Butter

Brought to you by Shira Bocar | Martha Stewart

Cashew butter contains 3 g of protein per 1-tbsp. serving. It offers 4 percent of the recommended dietary allowance for iron and 1 percent for calcium. It also has 18 percent of the RDA for copper and 10 percent for magnesium. Both of these minerals help with bone, muscle and joint health. Cashew butter is also a source of riboflavin, thiamin, niacin and vitamin E.

Healthy Fats
Seventy-five percent of the fat in cashew butter is oleic acid, the type of heart-healthy unsaturated fat found in olive oil. Substituting unsaturated fats for saturated fats found in animal products and tropical oils can help improve your cholesterol levels, notes the American Heart Association.

Reference details: 

Garlic Chili Salmon

Salmon With A Twist

By: MyFitnessPal | Cooking Light


  • 3 tablespoons chili sauce with garlic (such as Hokan; certified gluten-free if necessary)
  • 3 tablespoons minced green onions (about 3 green onions)
  • 1 1/2 tablespoons low-sugar orange marmalade
  • 3/4 teaspoon low-sodium soy sauce (certified gluten-free if necessary)
  • 4 (6-ounce) salmon fillets
  • Coconut Oil

Side of String Beans

  • You can use frozen string beans, but we prefer fresh string beans from the farmers market
  • Pinch off end stems or sharp points and discard trash (fresh string beans only)
  • Clean them using cold water
  • Pre-boil water, and add string beans  (sauce pan or wok is perfect)  – 5-8  mins. or as desired.

Note: The gravy from the fish will work well with the greens.


Preheat broiler.

Combine first 4 ingredients in a small bowl; brush half of chili sauce mixture over fillets. Place fillets, skin sides down, on a baking sheet coated with coconut oil. Broil fish 5 minutes; brush with remaining chili sauce mixture. Broil 2 more minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.

Now Plate Your Food – Eating time!

Nutrition Information

Serves: 4 |  Serving Size: 1 fillet

Per serving: Calories: 282; Total Fat: 11g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Cholesterol: 94mg; Sodium: 315mg; Carbohydrate: 10g; Dietary Fiber: 0g; Sugar: 8g; Protein: 34g

Nutrition Bonus: Potassium: 847mg; Iron: 9%; Vitamin A: 5%; Vitamin C: 3%; Calcium: 2%

Warm Artichoke Dip

1 tablespoon canola oil
1 medium onion, finely chopped (about 1 1/2 cups)
3 cloves garlic
1 (9-ounce) package artichoke hearts, defrosted, rinsed and dried
1 (10-ounce) package frozen chopped spinach, defrosted, excess liquid squeezed out.
1/2 cup reduced fat sour cream
2 tablespoons mayonnaise
1/2 cup (4 ounces) Neufchatel cheese (reduced-fat cream cheese)
2 ounces (about 1/2 cup) shredded part-skim mozzarella cheese

Preheat oven to 375 degrees F.

Heat the oil in a saute pan over medium heat. Add onions and cook stirring occasionally, 4 to 5 minutes. Add garlic and cook an additional 3 to 4 minutes, or until onions are light golden but not browned. Remove from heat and cool.

In the bowl of a food processor combine artichoke hearts, spinach, sour cream, mayonnaise, Neufchatel, mozzarella and salt and pepper. Process until smooth. Add cooled onion-garlic mixture to the food processor and pulse a few times to combine.

Transfer mixture into an 8-inch glass square baking dish or 9-inch glass pie plate which has been lightly sprayed with cooking spray. Bake for 15 to 20 minutes or until heated through. Serve with pita wedges or crudites.