Saturday, August 5, 2017

80--- Sun Dried Tomato Italian Salsa

Salsa is a summer (ok anytime) staple.  It also makes for a great low-calorie flavor booster for any meal or snack.

This Italian version is easy to whip up and will be sure to please.  It's delicious as a baked potato topping, on top of your favorite grilled meat or fish, or served with pita triangles or flatbread as an appetizer.

Sun Dried Tomato Italian Salsa
Makes 2 1/2 cups

1 tsp olive oil
1 tsp minced garlic
1/4 red onion, chopped
1 can Italian-seasoned diced tomatoes
3 oz sun-dried tomatoes (dried- not in oil), soaked in water for 1 hour to soften
1/4 cup fresh basil leaves
1 tsp fresh lemon juice
1/2 tsp sea salt
1 tsp red pepper flakes (more or less depending on spice preference)
Dash ground black pepper

Combine all ingredients in a food processor and mix until a puree is formed.  Place in a covered container in the refrigerator for 2 hours prior to serving.

Nutrition Info per 1/4 cup: 29 calories, 1 g fat, 1 g protein, 5 g carbohydrates, 1 g fiber, 140 mg sodium

Saturday, July 15, 2017

80(ish)--- Summer Taco Pizza

Who doesn't love a taco pizza? But in summer when it's too hot to cook it may not be that appealing. 

This pizza uses chilled ingredients (except for the crust) for that perfect summer pizza fix!

Summer Taco Pizza
Serves 4

20 oz pizza dough, baked per instructions (check out my wheat and honey crust here)
1/2 cup plain nonfat greek yogurt
1/2 cup salsa of your choice
1 tsp ground cumin
1/2 tsp salt
1/2 cup chopped onions
1 lb ground turkey, cooked
Taco seasoning (my favorite mix here)
2 cups shredded lettuce or spinach
1/2 cup chopped cilantro
1 cup chopped tomatoes

Spray a nonstick pan with olive oil, then heat over medium high heat.  Add onions and cook for 2 minutes or until fragrant. Add ground turkey and cook thoroughly.  Add taco seasoning and 1/4 cup water.  Heat through and stir until meat is coated with seasoning. Remove from heat and set aside.


In a small bowl, combine salsa, yogurt, cumin, and salt.  Layer the mixture onto your baked pizza crust.  Top with ground turkey mixture, then tomatoes, lettuce, and cilantro.  Serve immediately.

Nutrition Info per 1/4 pizza: 470 calories, 15 g fat, 39 g protein, 42 g carbohydrates, 4 g fiber

Monday, June 5, 2017

20(ish)--- Chickpea Almond Joy Cookies {Grain-Free, Dairy-Free}

For those folks who are following a grain-free lifestyle- this one's for you (these are also cane sugar-free and dairy-free).

Garbanzo beans (chickpeas) form the base of these cookies, which adds a healthy dose of fiber!  Make note that these do not set up like a typical cookie, but the flavor is amazing (no, you don't taste the beans).

Almond Joy Cookies
Makes ~2 dozen cookies

1 can (15 1/2 ounces) garbanzo beans, drained and rinsed
2/3 cup almond butter
3 1/2 Tbsp honey
1 tsp baking powder
1 1/2 tsp almond extract
1/4 cup unsweetened shredded coconut
1/2 cup mini dark chocolate chips (use full size chips if you cannot find mini)

Preheat oven to 350 degrees.  

Place garbanzo beans, almond butter, honey, baking powder, and almond extract into a food processor. Puree until smooth.  Scoop mixture into a medium bowl.  Mix in coconut and dark chocolate chips until well combined.

Line two baking sheets with parchment paper or baking mats.  Scoop ~ 2 Tbsp balls onto the baking sheet, spreading them a few inches apart.  Bake for ~10 minutes, or until set (will still be soft). 

Transfer to a cooling rack to cool entirely before storing in an airtight container at room temperature (will keep for 5-7 days).

Nutrition Info per 1 cookie: 113 calories, 7 g fat, 10 g carbohydrate, 3 g protein, 3 g fiber

Sunday, May 21, 2017

80--- Crispy Chickpea and Roasted Vegetable Tacos with Creamy Avocado Sauce {Sheet Pan Dinner}



During the warmer summer months we tend to allow less time for dinner prep to allow for more time outside.  This sheet pan dinner is just the ticket for a quick and healthy summer meal that uses some of those spring vegetables from the garden!

Crispy Chickpea and Roasted Vegetable Tacos with Creamy Avocado Sauce
Serves 4

1 can no or low sodium chickpeas, drained and rinsed
3 tsp olive oil, divided
1 medium zucchini, chopped into 1/2 " pieces
1/2 red bell pepper, chopped
1/2 red onion, chopped
5 radishes, chopped
1/4 tsp chipotle chili powder
8 corn tortillas

Seasoning Mix
3/4 tsp salt
1/4 tsp black pepper
2 tsp ground cumin
2 tsp chili powder
1 tsp garlic powder
1 tsp dried oregano
1 tsp dried cilantro
1/2 tsp paprika

Creamy Avocado Sauce
1 avocado
Juice from one lemon
1/2 cup chopped fresh cilantro
2 Tbsp Mexican sour cream
1/4 tsp salt


Preheat oven to 400 degrees.  

Combine all seasoning ingredients in a small bowl.  Divide mixture into two portions.  Place chickpeas into a bowl, and toss with 1 tsp olive oil and half of the seasoning mixture.  Add 1/4 tsp chipotle chili powder and toss to coat.  

Add chopped zucchini, red pepper, red onion, and radishes to a bowl.  Add remaining 2 tsp olive oil and remainder of the seasoning mixture. Toss to coat.

Line two sheet pans with parchment paper.  Spread chickpeas on one pan, and vegetable mixture on another.  Bake for 20 minutes, stirring each pan once halfway through cooking. 

While chickpeas and vegetables are roasting, prepare the creamy avocado sauce.

Serve each corn tortilla topped with chickpeas and vegetables, then dolloped with avocado sauce.

Nutrition Info per taco: 323 calories, 6 g fat, 13 g protein, 58 g carbohydrates, 11 g fiber

Saturday, April 22, 2017

80--- Grilled Shishito Peppers with Sriracha Greek Yogurt Dip



It's getting close to barbecue season!  Are you the person who always defaults to bringing a veggie tray? Not a bad move, but this is your year to switch it up with this EASY and CROWD-WOWING appetizer.



Grilled Shishito Peppers
Serves 4

8 oz shishito peppers, rinsed and dried
1 tsp olive oil (I always use a good quality oil like Pomora- for extra spice use their pepper oil)
Dash of sea salt

Preheat your grill to high heat.  Place peppers in a grill pan and toss with olive oil and salt.  Grill over high heat for ~4-5 minutes, then toss pan to flip peppers, grilling for an additional 4 minutes or until a small bit of char is present on each side of the pepper.  

Remove from heat and serve!



Sriracha Greek Yogurt Dip
Makes ~1/2 cup

1/2 cup plain nonfat Greek yogurt
1 Tbsp mayo
1 tsp Sriracha hot sauce
1 1/2 tsp fresh lemon juice
1/2 tsp dried cilantro
1/4 tsp salt
1/4 tsp smoked paprika

Mix all ingredients together in a small bowl. Cover and refrigerate for at least one hour prior to serving.  Serve as a dip to the peppers.

Nutrition info per ~9 peppers and 2 Tbsp dip: 78 calories, 4 g fat, 4 g protein, 8 g carbohydrates, 2 g fiber

Friday, April 7, 2017

80--- Cinnamon Sweet Potato (Yam) Pancakes

My family knows that I really dislike throwing away food.  I use leftovers whenever possible! That's how these pancakes came to be.  

Use your leftover Easter yams with this easy to please breakfast dish that's high in fiber, vitamin A, and potassium.

Cinnamon Sweet Potato (Yam) Pancakes
Makes ~ 8 pancakes (4")

2 medium baked sweet potatoes or yams, skinned, mashed well
4 eggs
2 Tbsp flour (substitute GF flour if needed)
1 tsp ground cinnamon
1 tsp pure vanilla extract

Whisk all ingredients together in a medium bowl.  Heat a griddle or nonstick skillet over medium-high heat.  Spoon 3-4 Tbsp batter onto the skillet and allow to cook through for ~4-5 minutes on each side.

Top with pure maple syrup and a bit of butter if you desire!

Nutrition info per 2 pancakes: 237 calories, 5 g fat, 4 g carbohydrate, 2 g fiber, 7 g protein

Sunday, February 26, 2017

80--- Avocado Greek Yogurt Ranch Dip



You're not alone.

Raw veggies go down a bit easier with dip.

The good news?

This dip can be a good way to get some protein and healthy fats in too.  

Avocado Greek Yogurt Ranch Dip
Makes ~12 oz

1 ripe avocado
5 Tbsp nonfat plain Greek yogurt
2 Tbsp lemon juice
1/4 tsp salt
1/4 tsp celery salt
1 tsp dried chives
1/2 tsp dried dill
1/4 tsp onion powder
1/4 tsp garlic powder
Dash ground black pepper

Place all ingredients in a small food processor and blend until a smooth puree is formed. Store in a covered container in the refrigerator.

Nutrition info per 2 Tbsp: 103 calories, 4 g fat, 5 g protein, 15 g carbohydrates, 3 g fiber, 106 mg sodium