Wednesday, October 11, 2017

Butternut Squash Spotlight

Tis the time of year when pumpkin gets all the attention.

There's pumpkin drinks, cereals, snacks, breads, cakes, chips.....you name it and it's out there.

Butternut squash is in season this time of year too! Why doesn't it get some spotlight?  It's full of fiber, vitamin A, vitamin C, and potassium.  It's an antioxidant powerhouse!

Here's a few recipes just to give you some ideas on what butternut is capable of:













Saturday, September 16, 2017

80--- Overnight Breakfast Brown Rice Pudding



With this recipe you can now have rice pudding for breakfast.   It's creamy and filling, and a little bit sweet. The combination of high fiber brown rice, raisins, and high protein Greek yogurt will keep you fuller longer! It's a great way to use up those brown rice leftovers from your healthy dinner the night before.

Overnight Breakfast Brown Rice Pudding
Serves 1

2/3 cup cooked short grain brown rice
1/2 tsp pure vanilla extract
1/4 tsp ground cinnamon
Dash nutmeg
1 1/2 Tbsp pure maple syrup
1 oz raisins
1 cup plain nonfat Greek yogurt

Combine all ingredients in a bowl. Cover and refrigerate overnight.  In the morning, stir and serve!

Nutrition info per 1 serving: 374 calories, 1 g fat, 19 g protein, 78 g carbohydrates, 4 g fiber, 60 mg sodium

Friday, September 1, 2017

80--- Lemon Pepperoncini {Banana Pepper} Hummus



Hummus can be a great snack food, or a healthy addition to a wrap or sandwich.  Store-bought versions tend to be a bit higher in fat and sodium, and making your own is SO easy!  You can mix and match different flavors to experiment too.  

Also check out my Coconut Curry Hummus, Almond Hummus, and JalapeƱo Cilantro Hummus.  

For meal and snack ideas, click to see my Mediterranean Six Layer Dip, Veggie, Hummus, and Wild Rice Freezer Burritos, and Hummus-Stuffed Deviled Eggs.

And now for one of my new favorite hummus recipes: 

Lemon Pepperoncini Hummus
Makes 2 cups

1 can no salt added garbanzo beans, drained and rinsed
2 Tbsp tahini
1/3 cup chopped white onion
3/4 cup pickled pepperoncini peppers
Juice and zest from one lemon
1 Tbsp good quality olive oil, Pomora is my go-to
1/2 tsp salt
Dash ground white pepper

Combine all ingredients in a food processor. Mix until a smooth puree is formed.

Refrigerate for up to 5 days, covered.  When serving, garnish with pepperoncini pepper rings.

Nutrition Info per 1/4 cup: 67 calories, 4 g fat, 3 g protein, 9 g carbohydrates, 3 g fiber, 170 mg sodium

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