Hummus

This is a great staple, can be used as a spread on wraps and sandwiches or Dips for chips and veggies; and Hummus is packed with fiber

Ingredients:

  • ¼ cup of tahini
  • ¼ cup of lemon juice
  • Blend in Processor for 1 minute
  • Then add 1 clove of garlic-minced
  • 2 tbsp of olive oil
  • ½ teaspoon of ground cumin
  • ½ teaspoon of sea salt
  • Process for another minute
  • Scraping sides down
  • 1 can of chick peas- drain and rinse

Directions:

  1. Add ½ of can to processor and blend
  2. Add remaining can
  3. Blend for 1-2 min
  4. Then add 1-2 tbsp of water for extra creamy hummus
  5. Add to plate, drizzle with olive oil and a dash of paprika or Sumac
  6. Using chips, pita bread, or veggies- Enjoy!

Yogurt & Muesli

This was a favorite breakfast in Thailand that we brought back and have been enjoying. Muesli is huge in Europe as well! It’s healthy and full of flavor

Ingredients

  • Grain flakes, for example rolled (flaked) oats, wheat flakes, rye flakes, etc.
  • Dried fruit
  • Nuts and seeds, whole or chopped, to taste
  • Milk
  • Yogurt
  • Fresh fruit, if desired

Basic Muesli Recipe

  1. 4 cups rolled (flaked) grain (barley, oats, rice, rye, or spelt)
  2. 1/2 cup (65 grams) sunflower seeds (hulled)
  3. 1/2 cup (32 grams) pepitas (pumpkin seeds)
  4. 1/2 cup (72 grams) sesame seeds
  5. 1 cup (95 grams) almonds, roughly chopped
  6. 1 cup (230 grams) dried fruit, chopped
  7. 1 tsp (2.6 grams) cinnamon, ground
  8. Fresh fruit, to serve
  9. Plain yogurt, to serve

What are the nutritional benefits of muesli?

  • Muesli typically has less sugar and calories than most breakfast cereals on supermarket shelves.
  • It's high in fiber and whole grains, which regulate the digestive system, are filling and can aid in weight control.
  • Muesli is a potent source of antioxidants.
  • The addition of nuts provides a great source of protein and omega-3 fatty acids (especially walnuts).
  • Milk or dairy alternatives that usually accompany muesli is a source of dairy and protein.

Spiced Roasted Chickpeas

We are looking for Healthy Side dishes throughout the holidays! This dish is packed with Fiber, Low in Fat, and Low in Carbs

Healthy Cooking: Chickpeas
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Ingredients:

  • 2 15 ounce cans of organic chickpeas- Rinsed and drained
  • 2 tablespoons extra virgin olive oil
  • 1 teaspoon of ground cumin
  • 1 teaspoon of coriander
  • 1 teaspoon of chili powder
  • Sea salt and ground black pepper

Directions:

  1. Preheat the oven to 400 degrees
  2. In a medium bowl toss the chickpeas with the olive oil, cumin, coriander, chile powder, salt, and pepper
  3. Spread the chick peas on a cookie sheet
  4. Roast for 30 min or until slightly golden

Cindy’s Homemade Guacamole

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My Guacamole is awesome and I pair it with gluten free chips and carrots
Why is it better to make your own instead of the pre-packaged kind? You know what’s going into it and you can control the amount. When you taste it, you know you are getting the health benefits of the Avocados, instead of tons of sodium. Also you can add in different spices to change up the taste.
Benefits of eating Avocados- One of the added benefits of eating avocados, they help reduce levels of cortisol & inflammation, which helps cut down on fat storage in the mid region.
Benefits of Feta Cheese-When you choose feta cheese over standard cheddar cheese, you get the cheesy taste with a third less calories. Feta cheese is also a third lower in fat.

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Ingredients:

  • 2 ripe avocados
  • 1 Lime or Lemon- squeezed
  • 1/2 teaspoon sea salt
  • ¼ teaspoon of freshly grated black pepper
  • 2 tsp of minced garlic
  • ¼ tsp of red pepper flakes
  • Optional- ¼ cup of Feta Cheese 

Directions:

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  • Cut avocados in half and remove seed. Scoop out avocado from the peel, put in a mixing bowl.
  •  Using a fork, roughly mash the avocado. (Don't overdo it! The guacamole should be a little chunky.) Add the lime or lemon, garlic, salt and pepper and mash some more. Add in the red pepper flakes and feta cheese.

 

Green Beans with Almonds and Thyme

Green Beans with Almonds and Thyme

With Thanksgiving right around the corner...many of us look forward to the family favorites, turkey, dressing and green bean casserole. But all that over indulging can really pack on the pounds. This morning Cindy is showing us how you can whip up a classic dish in less than ten minutes and very little calories.

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Roasted Parmesan Cauliflower

Roasted Parmesan Cauliflower

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  • 1 small to medium head cauliflower, cut into florets, about 6 cups cauliflower florets
  • 2 teaspoons crushed garlic
  • 4 tablespoons olive oil
  • 1 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper
  • 1/2 cup fresh grated Parmesan cheese

Preparation:

Line a large baking pan with foil; spray lightly with cooking spray. Heat oven to 425°.

In a large bowl or food storage bag toss the cauliflower florets with the olive oil, garlic, seasonings, and Parmesan cheese.

Spread the cauliflower out on the prepared baking pan.

Roast for 25 to 30 minutes, turning every 10 minutes, or until tender and lightly browned.

Serves 4

Roasted Cauliflower

Roasted Cauliflower

Ingredients:

2 tablespoons minced garlic

3 tablespoons olive oil

1 large head cauliflower, separated into florets

1/3 cup grated Parmesan cheese

Kosher salt and black pepper to taste

1 tablespoon chopped fresh parsley

Directions:

Directions

Preheat the oven to 450 degrees.  Grease a large casserole dish.

Place the olive oil and garlic in a large resealable bag. Add cauliflower, and shake to mix. Pour into the prepared casserole dish, and season with salt and pepper to taste.

Bake for 25 minutes, stirring halfway through. Top with Parmesan cheese and parsley, and broil for 3 to 5 minutes, until golden brown.

Creamy Couscous

Creamy Couscous 

This is great served as is or chilled

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1 1/2 cup uncooked couscous

2 cups low sodium chicken broth

1 medium tomato, chopped

1 (15 ounce) can chickpeas, drained and rinsed

1/2 cup feta cheese,

8 oz Plain Greek yogurt

1/2 lemon 

salt and pepper

1. Boil the 2 cups of chicken broth, add in couscous and remove from heat. Let stand for 5 min and then fluff it with a fork.

2. Add the tomato, chickpeas, and feta to the couscous.

3. In a small bowl, combine the yogurt, lemon juice, and salt and pepper.

4. Pour the yogurt mixture over the couscous and mix well to combine.

Cindy's Brown- sugar sweetened mashed sweet potatoes with Greek yogurt

Cindy's Brown sugar-sweetened mashed sweet potatoes with Greek yogurt

Ingredients:

4 large sweet potatoes, peeled and diced

water for boiling

1 cup of plain Greek yogurt

3 Tbsp. of smart balance

1/4 cup chopped pecans

2 Tbsp stevia-brown sugar

Preparation:

Simmer sweet potatoes in water, covered, for 10-12 minutes, or until cooked. Drain well.

Using an electric mixer, beat sweet potatoes until smooth. Add in Greek yogurt and smart balance, beating again until whipped and fluffy.

Transfer to a serving bowl and add in chopped nuts and brown sugar. Enjoy!