Make your own hummus as a healthy snack, side dish, or appetizer!
Prep Time: 15 minutes Servings: 4
1 can (14 oz) garbanzo beans (drain them in colander and rinse under running water)
½ cup tahini
1 garlic clove (finely chopped)
2 teaspoons white wine vinegar
6 tablespoons lemon juice
½ teaspoon salt
1 teaspoon black pepper
2 tomatoes (diced)
1 large or 2 medium cucumbers (diced)
1 tablespoon chopped fresh parsley
2 tablespoons extra virgin olive oil
1/8 teaspoon cayenne pepper
*Serve with pita bread, flat bread, or vegetable sticks (carrots, broccoli, celery, pepper, etc)
Using a food processor, combine: garbanzo beans, tahini, garlic, vinegar, 4 tablespoons lemon juice, cayenne pepper, salt and pepper. Mix until ingredients form a smooth mixture (I actually like to leave my hummus a little thick and chunky so you can mix it less if you like this too!)
In large bowl gently toss tomatoes, cucumber, parsley, 1 tablespoon olive oil and remaining lemon juice (you can add more pepper, herbs, or other spices to this if you wish)
Serve hummus on small plates with tomato and cucumber salad on top
Restorative Nutrition is happy to promote Catherine Amoriggi and her creative recipes. Catherine has a deep love of cooking and passion for creating new recipes. We will be featuring some of her recipes and you can get more ideas at her blog: http://www.cookingwithcath.com/
Simple Roasted Carrots
By: Catherine Amoriggi
Is that a rainbow?? Nope, it’s only carrots! Only carrots? Carrots are a great source of vitamin A and antioxidants so unleash the power of beautiful skin while eating something simply delicious.
This is a really great simple side dish that would go great with any main course (particularly a nice roasted meat or a hearty pasta). Carrots are a refrigerator essential. They have a good shelf life and are relatively inexpensive. Sometimes carrots get a bad rap for not being the most flavorful vegetable, but I simply adore them. When you roast carrots, they take on a very sweet, caramelized flavor. I roasted different colored carrots for this dish. This is the perfect side dish because although the carrots would be great served hot, you can also enjoy them at room temperature or cold. So lets get cooking!
1 bunch of purple carrots
5 medium sized orange carrots
3 tbs. olive oil
2 whole garlic cloves, still in the peel
freshly cracked black pepper
crushed red flakes
1/2-1 tbs. balsamic glaze
1/2 tbs. roughly chopped fresh parsley
Preheat the oven to 400 degrees F.
Wash, trim and peel all of the carrots. Cut the carrots into similar sized matchsticks. Do this by cutting the carrots in half width wise and then half length wise (or so forth).
Toss the carrots in a roasting pan with the olive oil, garlic cloves, salt, black pepper and red pepper. Make sure that the carrots are spread out in one layer.
Place the pan with the carrots in the oven. Roast for about 8-15 minutes or until the carrots are tender yet brown and caramelized. Take the pan out of the oven.
Top the carrots with the parsley, balsamic glaze and salt and pepper to taste. Put into a serving dish and enjoy!
Food does not have to be tasteless; you can still enjoy the foods you love especially if you make them yourself!
Buffalo Chicken Tender Pizza
1 pound refrigerated fresh pizza dough
8 pieces whole grain chicken tenders made with white meat
1 cup Frank’s Red Hot Sauce
¼ cup margarine
2 Tbsp. White Vinegar
½ cup low-sodium pasta sauce (I recommend a garlic or herb blend)
½ cup sliced or diced white onion
½ cup thinly diced celery
1 Tomato sliced or diced
¾ cup (3 ounces) pre-shredded reduced fat mozzarella cheese or try an Italian blend
2 Tbsp. each of: Pepper, Garlic Powder, and Onion Powder
Preheat oven to 450°
While oven is heating, making the buffalo sauce:
Add 1 cup of Frank’s Red Hot sauce with ¼ cup butter or margarine on low heat. Dice the chicken tenders and add to the hot sauce. Add 2 tablespoons vinegar and heat until boiling (taste for flavor-if too sweet, add more spice. Using a spoon, gently mix the chicken in the sauce-just coating it
Get the dough ready:
Place dough in a bowl coated with cooking spray; let dough stand, covered, for 15 minutes.Sprinkle a baking sheet with a little flour. Roll dough into a 12-inch circle on prepared baking sheet (use a rolling pin and press on the outside edges of the dough- starting from the middle may cause you to get a thin center and thick edges)
Spread sauce evenly over dough, leaving a 1/2-inch border
Top the sauce with your onion, tomato, and celery
Next add the Buffalo Chicken Tenders to the top of the pizza
Sprinkle cheese over the pizza
Lastly, sprinkle the pepper, onion powder and garlic powder over the top
Bake at 450° on bottom oven rack for 15 minutes or until crust is golden.
Allow a few minutes to cool, slice up and enjoy!
Tip: Add broccoli, spinach, or peppers (or any other favorite veggies) to get more nutrition!
Add a salad packed with veggies as a side dish and you have a great healthy, low fat, low calorie meal, that takes about 20 minutes to make and costs less on your waist line and wallet than store bought pizza!
If you do nothing else this holiday season, eat breakfast. If you can eat breakfast and then eat every 3 hours you can curb hunger, stabilize blood sugar, and decrease your sugar cravings and overeating. You don’t have to eat large meals, just try to have a carbohydrate and a protein source at each meal and snack to help you feel full and satisfied. If you know you will be eating a big lunch, make your breakfast and morning snack smaller but don’t skip them!
Don’t feel like eating first thing in the morning?
Have something small and light! You can have a glass of 100% orange juice, skim milk, a piece of fruit, left over pizza, a granola bar, a handful of nuts or cereal, or a Greek yogurt. Any of these foods will jumpstart your metabolism.
Get into a routine of eating every 3 hours. Your daily meal times could look like this:
7 am: Breakfast
10 am: Snack
1:00 pm: Lunch
3:00 pm: Snack
6:00 pm: Dinner
8:00 pm Snack
Eat carbs and protein at all meals and snacks. Some ideas can include:
1/2 cup cottage cheese (protein) with 1 cup of high fiber cereal (carbs) *Tip: Mix 1/2 cup high fiber cereal with 1/2 cup cheerios or other cereal to make it tastier
2 slices of whole wheat toast (carbs) with egg whites (protein) and veggie sausage (protein)
2 Tbsp Hummus (protein) with carrot, cucumber, or celery sticks (carbs)
8 oz Greek Yogurt (protein) with berries (carbs) or cereal (carbs) mixed in
Help keep your energy levels up by eating breakfast and then eating small, frequent meals every 3 hours. Aim to have some protein and carbohydrates at each snack and meal and drink plenty of water throughout the day.
Try one of these ideas for a high protein, energy packed small meal:
1/2 cup low fat cottage cheese on a slice of whole wheat toast or mixed into 1/2 cup high fiber cereal
1/4 cup tuna salad made with light mayo on whole wheat bread/whole wheat pita and a piece of fruit, or add tuna to a green leafy salad with your favorite veggies and balsamic vinaigrette
1/2 cup egg salad made with light mayo with whole grain crackers and carrot and celery sticks
4 oz sliced turkey and low fat cheese rolled up in a whole wheat tortilla with mustard, lettuce, onion, and tomato and a piece of fruit on the side
PB&J on whole wheat bread: Nuts are a great way to get added protein- add a piece of fruit or greek yogurt to complete this delicious meal
Choose a whole wheat bagel or multi-grain English muffin with 2 tablespoons peanut butter or light cream cheese and smoked salmon
Oatmeal made with low fat milk and a tablespoon of peanut butter mixed in (or try sliced almonds) with fresh berries or sliced banana
Having a mid-morning and mid-afternoon snack helps you stay focused and energized, not to mention it helps prevent overeating when you get home from work.Try these delicious snacks to keep energy up all day:
Greek yogurt with 1/3c trail mix (dried fruit and nuts)
1/2c almonds with a string cheese and fruit
Peanut butter spread on an apple and a yogurt
Hummus with vegetable sticks/whole grain crackers and a string cheese
High fiber cereal (such as raisin bran, shredded wheat or grape nuts) with low fat milk and fruit
Low fat cottage cheese with sliced fruit
Try a fruit smoothie made with 1 cup fruit (try strawberries, banana, blueberries, or mango) 1 Tablespoon peanut butter, 3 Tablespoons Greek yogurt, skim or low fat milk, and 1 cup ice, blend and enjoy!
I hope these suggestions have been helpful, please let me know if I can help you further or if you have other questions. Good luck!