Have a hankering for hummus? Try this delicious home-style kind, courtesy of Sharon Palmer, RD, The Plant-Powered Dietitian.
Home-style hummus starring nutrient-rich chickpeas is a staple of the healthy, plant-based kitchen. Providing a rich, tasty source of plant protein, hummus offers unlimited versatility: use it as an appetizer dip with whole grain pita bread and vegetables, spread it on sandwiches, and dollop it over salads and grains.
Makes 2 cups (8 servings)
One 15-ounce can chickpeas (garbanzo beans), no salt added, with liquid
2 garlic cloves
2 tablespoons lemon juice
2 tablespoons tahini (sesame seed paste)
1/4 teaspoon ground black pepper
1 teaspoon extra virgin olive oil
Pinch of paprika
1. Drain the chickpeas, reserving the liquid. Put the beans into a blender or food processor.
2. Add garlic, lemon juice, tahini, black pepper, and olive oil, as well as about half of the reserved bean liquid.
3. Puree the bean mixture, adding additional bean liquid as necessary to produce a smooth, very thick dip.
4. Pour the bean dip into a serving dish and garnish with paprika. If not serving immediately, store in an airtight container in the refrigerator for up to 3 days.
Note: To serve hummus as an appetizer, place a small serving dish of garnished hummus in the center of a platter. Arrange triangles of whole wheat pita bread and pieces of fresh raw vegetables, such as carrots, celery, bell peppers, mushrooms, asparagus, broccoli, and snow peas, on the platter.
Per serving (1/4 cup):
Carbohydrate: 13 g
Fiber: 3 g
Protein: 3 g
Total fat: 3 g
Saturated fat: 0 g
Sodium: 160 mg
Star nutrients: Folate (10% DV), manganese (21% DV)
Source: The Plant-Powered Diet: The Lifelong Eating Plan for Achieving Optimal Health, Beginning Today, copyright © Sharon Palmer, 2012. Reprinted by permission of the publisher, The Experiment.
With the holidays here, you’re likely going to be spending lots of time in your kitchen. To make entertaining more tasty and enjoyable without sabotaging your effort (or that of your guests) to eat nutritiously, here are two recipes featuring 3 superstar veggies–spinach, artichokes and butternut squash. Enjoy!
Baked Spinach & Artichoke Dip
Yield/Servings: Makes about 10 ¼ cup servings
2 (14-ounce) cans water-packed artichokes, well drained
4 ounces firm silken tofu
3 large cloves garlic
½ cup grated Parmesan cheese
2/3 cup 0% plain Greek Yogurt
1 package (10 ounces) frozen chopped spinach, thawed, drained and squeezed dry
1/4 teaspoon sea salt
1. Preheat oven to 350F degrees.
2. In a high-speed blender puree the artichokes, tofu, and garlic.
3. In a separate medium bowl whisk together the Parmesan cheese, yogurt, spinach, and salt.
4. Combine the two mixtures; then pour into a medium-sized baking dish.
5. Sprinkle the top with more Parmesan.
6. Bake uncovered until heated through and the cheese on the top starts to brown, about 45 minutes.
Nutritional Analysis per serving:
Fat: 1.9 g
Saturated Fat: 0.9 g
Cholesterol: 4 mg
Sodium: 282 mg
Carbohydrate: 5.2 g
Fiber: 1.4 g
Sugar: 1.7 g
Protein: 5.9 g
Calcium: 120 mg
Source: Rebecca Scritchfield, MA, RD
Roasted Butternut Squash
According to Cheryl Harris, MPH, RD, “Some people avoid butternut squash because it seems daunting. That couldn’t be further from the truth! It’s one of the easiest veggies to prepare.” She considers roasted butternut squash to be a perfect Autumn side dish. “Nutritionally, it’s a nice trade up from mashed potatoes. We just had it with chicken breast and roasted broccoli the other night and it worked nicely,” says Harris. She also says it makes a great base for butternut squash soup.
Yield/Servings: 6 ½ cup servings
1 whole butternut squash, 1.5-2 lbs
2 Tablespoons maple syrup
¼ teaspoon pumpkin pie spice
1. Put the squash on a lined sheet and puncture 5-6 times.
2. Roast at 400 until browning.
3. Flip it every 30 min. It takes 1.5-2 hours. It’s done when a fork easily puctures the squash.
4. Cut it open and scoop out the seeds.
5. Puree in a food processor with 2 Tablespoons maple syrup and 1/4 tsp pumpkin pie spice.
6. Or, alternatively, use the roasted butternut squash in a soup.
Source: Cheryl Harris, MPH, RD, Gluten-Free Goodness
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Just in time for Thanksgivukah come two delicious recipes for turkey and cranberry sauce. They’d make great additions to any dinner during the holidays–or whenever! Yum!
Rosemary-Citrus Turkey Breast
1 bunch rosemary, roughly chopped
4 cloves garlic, roughly chopped
¼ cup olive oil
4 cups chicken broth (read ingredients and avoid added sugars and other unnecessary fillers)
~4 pound bone-in turkey breast
1. Zest oranges & lemons and then juice.
2. In large storage container, stir together:
- citrus zest & juice
- chopped rosemary & garlic
- 4 cups chicken broth
- ¼ cup olive oil
- 1 cup water
- 2 Tablespoons salt
Add turkey breast to marinate.
3. Marinate turkey for 24 hours (or a minimum of 1 hour up to 48 hours)
4. Pre-heat oven to 450 F.
5. Remove turkey from marinade and place in baking pan. Put in oven at 450 F for 5 minutes.
6. Lower temperature to 400 F and continue to roast for ~1-1.5 hours or until internal temperature of 165 F.
Carbohydrates: 1 g
Fat: 3.5 g
Protein: 28 g
Fiber: 0 g
Cholesterol: 45 mg
Sodium: 480 mg
Sugar: 1 g
Orange Cranberry Sauce
10 ounces cranberries (fresh or frozen, thawed)
1 Tablespoon orange zest (from ~2 oranges)
1 cup orange juice
¼ cup honey
1. In a small pot, place the following ingredients:
- 10 ounces cranberries
- 1 cup orange juice
- 1 Tablespoon orange zest
- ¼ cup honey
2. Stir the above together and place on high heat, bringing to a boil, lower to low heat, cooking for 10 minutes, stirring occasionally.
3. Transfer to bowl and place in refrigerator to cool.
Carbohydrates: 16 g
Fat: 0 g
Protein: 0 g
Fiber: 2 g
Cholesterol: 0 mg
Sodium: 0 mg
Sugar: 12 g
Source: Allison Stevens, MS, RD, LD, from Prep Dish’s gluten-free, dairy-free Thanksgiving Plan.
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Here’s a delicious, hearty side dish from registered dietitian Victoria Shanta-Retelny.
Creamy like a typical risotto, but less fatty and caloric, this nutty-tasting rendition of the Italian classic will keep your heart healthy and fill you up on fewer calories!
Yield/Servings: 4 (½ cup) servings
1 Tablespoon extra-virgin olive oil
1 small yellow onion, peeled and finely chopped
1 garlic clove, peeled and minced
1 cup wild rice
1 ½ cups vegetable broth, low-sodium
1 cup water
1 1/2 cups butternut squash, peeled and cut into bite-size pieces
2 rosemary sprigs, remove needles, minced
2 Tablespoons part-skim ricotta cheese
Pinch of salt and freshly ground black pepper
1. Steam the squash in a steamer pot over boiling water for 10 minutes or until tender enough to mash with a fork. Puree squash in a food processor and set aside.
2. Heat olive oil in a heavy-bottomed pan and sauté onion and garlic over a low heat until soft and lightly browned.
3. Add rice and stir until well-coated add broth and water. Bring to a boil and then turn heat down to simmer, cover. Stir frequently, once rice has fully absorbed the liquid and is softening add squash and rosemary. Stir to combine.
4. Stir in ricotta cheese; season with salt and pepper to taste. It should be thick and creamy with the rice soft on the outside, but firm in the middle.
Carbohydrates: 15 g
Total Fat: 2 g
Protein: 2 g
Fiber: 2 g
Cholesterol: 8 mg
Sodium: 73 mg
Sugar: 4 g
Source: Victoria Shanta-Retelny, RDN, LDNclick to comment
Whether you just ran a marathon (or are preparing for one), or simply want some nutrient-packed fuel to get your day going, this tasty twist on the typical pancake is sure to please. Add an extra half cup of fresh fruit or 100% fruit juice, and you’re good to go. Enjoy!
Yield/Servings: 12 pancakes
1 cup spelt flour
¼ teaspoon baking soda
1 teaspoon baking powder
¼ teaspoon cinnamon
1 over-ripe banana
1 cup nonfat plain Greek yogurt
¾ cup vanilla almond milk
¼ cup walnuts
½ cup fresh blueberries
½ teaspoon unsalted butter
1. In a large bowl, whisk the flour, baking soda, baking powder, and cinnamon together. Set aside.
2. In a small bowl, mash the banana and stir in the Greek yogurt. Set aside.
3. In a medium bowl, whisk the eggs. Add the banana and Greek yogurt mixture to the eggs, and stir until combined. Add the almond milk and stir until incorporated.
4. Pour the liquids into the bowl with the flour, and gently fold until just incorporated, taking care not to over-mix.
5. Stir in the walnuts and blueberries.
6. Heat a nonstick skillet or electric skillet over medium-low heat, and coat the skillet with butter. Note: only coat the skillet with butter for the first batch.
7. Pour ¼ cup of the pancake batter into the skillet and heat until bubbly and golden brown, about 2-1/2 minutes.
8. Flip the pancake with a flat-sided spatula and cook an additional 30 seconds to 1 minute.
Notes: You’ll know pancakes are ready to flip when you see little bubbles on the surface. Make extra pancakes on the weekend and freeze the leftovers. They reheat quickly in the microwave and you’ll have a homemade no-fuss breakfast in a flash.
Source: Flat Belly Cookbook for Dummies by Erin Palinski-Wade, RD, Tara Gidus, RD, and Kristina LaRue, RD
Full disclosure: No good or services were exchanged for posting this recipe.
What’s your favorite way to make/eat pancakes?click to comment
With the fall in full swing and the holidays fast approaching, eating well often goes on the back burner for many. But you can put together some healthful, delicious, and energizing meals to serve over the holidays or at family get togethers without sabotaging an otherwise healthful diet.
To help you get started, here are two delicious recipes from the new book, The Smart Shopper Diabetes Cookbook by Robyn Webb, M.S.. And don’t let the name of the book fool you: these recipes are sure to please everyone’s palates—even if they don’t have diabetes. Enjoy!
Turkey and Cranberry Salad
Yields 4 1-1/4 cup servings
Preparation Time: 20 minutes
Cook Time: 0
This pretty jewel-colored salad is perfect for the holidays. Why not serve it for a festive brunch along with some fresh whole-grain rolls and a side of steamed French green beans.
2 cups diced cooked low-sodium deli turkey breast
1/2 cup dried unsweetened cranberries
1/2 cup diced red bell pepper
1/2 cup diced yellow bell pepper
1/4 cup diced red onion
2 tablespoons minced scallions
2 tablespoons raspberry vinegar
1 teaspoon Dijon mustard
1/2 teaspoon sugar
3 tablespoons olive oil
pinch sea salt
1/4 teaspoon freshly ground black pepper
1. In a large bowl, combine the turkey, cranberries, red and yellow peppers, red onion, and scallions.
2. In a small bowl, whisk together the vinegar, mustard, and sugar. Slowly, in a thin stream, whisk in the olive oil until the dressing is emulsified. Season with salt and pepper. Pour the dressing over the salad and gently mix.
Exchanges/Choices: 1 Carbohydrate, 2 Lean Meat, 1 1/2 Fat
Total Fat: 11 g
Saturated Fat: 1.7 g
Trans Fat: 0 g
Cholesterol: 30 mg
Sodium: 445 mg
Potassium: 320 mg
Total Carbohydrate: 12 g
Dietary Fiber: 3 g
Sugars: 6 g
Protein: 16 g
Phosphorus: 175 mg
Classic Spinach Pie
Yields 24 2 x 2 inch square pieces
Preparation Time: 25 minutes
Cook Time: 36 minutes
One of my fondest memories is my Mom, sister, and I preparing spinach pie every Sunday. Back then, we didn’t hesitate to add loads of butter, but now know that’s not necessary, as cooking spray does the trick. The freezer section provides the most important ingredients; all you need to do is add some love.
olive oil flavored cooking spray
2 teaspoons olive oil
1 large onion, chopped
2 garlic cloves, minced
3 (16-ounce) packages frozen chopped spinach, thawed, drained, and squeezed dry
3/4 cup crumbled feta cheese
2 eggs, beaten
1/4 teaspoon Kosher salt
1/4 teaspoon freshly ground black pepper
1 (1-pound) box frozen filo dough, thawed according to package directions
1. Preheat the oven to 400 degrees. Coat a 9 ×13-inch baking dish with cooking spray. Set aside. Heat the oil in a medium skillet over medium heat. Add the onion and garlic and sauté for 5–6 minutes.
2. Add the onions and garlic to a large mixing bowl. Add in the spinach, feta cheese, eggs, salt and pepper.
3. Unroll the filo dough. Using one sheet at a time while keeping the remaining filo dough stack under a clean towel, carefully lift 1 filo dough sheet into the prepared pan and spray with the cooking spray, taking care to coat the edges of the filo, but don’t overspray. Repeat this 12 times with 12 sheets of filo stacked on top of each other fitted into the pan. Spread the spinach mixture on top of the 12 sheets. Repeat with another 12 sheets stacked on top of each other, spraying each time with butter flavored cooking spray.
4. Using a sharp knife, cut through the filo into 2 × 2 inch squares going about 1/3 down into the filo (do not cut all the way through to the bottom of the pan). Cover the pan with foil and bake for 25 minutes.
5. Remove the cover and continue to bake the spinach pie until the top is well browned and the filo dough looks crisp and flaky.
Exchanges/Choices: 1 Starch, 1/2 Fat
Total Fat: 3 g
Saturated Fat: 1 g
Trans Fat: 0 g
Cholesterol : 20 mg
Sodium: 200 mg
Potassium: 170 mg
Total Carbohydrate: 16 g
Dietary Fiber: 2 g
Sugars: 1 g
Protein: 4 g
Phosphorus: 65 mg
What are your favorite fall foods?
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I recently wrote a post for Parents.com that included experts’ nutritious and delicious back-to-school recipes. The response to recipe requests from my colleagues was so overwhelming, I decided to share a few more gems on my Stressipes® blog. Enjoy!
1. Egg Pita Pocket. Scramble 1 to 2 eggs. Place in 1/2 of a 7-inch pita pocket. Top with 1/4 cup grated cheddar cheese and salsa. Pair with fresh seasonal fruit.
2. Chocolate Peanut Butter and Banana Muffin Top. 1 double chocolate Vitamuffin top topped with 1-2 tablespoons natural peanut butter and 1/2 sliced banana.
3. Protein-Rich Smoothie with Wheat Germ and Chia Seeds. (Recipe courtesy of Kretschmer.) Place 1/2 cup fat-free milk, 1/2 cup fat-free plain Greek yogurt, 1 frozen medium banana, 2 tablespoons unsweetened smooth peanut butter, 1 tablespoon Kretschmer Honey Crunch Wheat Germ, 1 tablespoon chia seeds, 1-1/2 cups baby spinach and 4 large ice cubes into a blender and process until smooth and creamy. Serve cold. Serves 2.
4. Yogurt and Granola Parfait. 6 to 8 ounces nonfat Greek or regular low-fat or nonfat yogurt layered with fresh berries or fruit of choice and topped with 1 crumbled granola bar (like a Fiber One bar).
5. Peanut Butter Banana Dog. Spread peanut butter (or any nut butter or sunflower seed butter) in a whole wheat hot dog bun. Place peeled banana in bun. Enjoy with glass of nonfat milk.
6. Cherry Vanilla Freeze. Combine 3/4 cup frozen pitted sweet cherries, 1 cup plain low-fat Greek yogurt, 2 ice cubes and 1/2 teaspoon vanilla extract in blender or food processor and blend. Drink immediately. Serve with a slice of whole wheat toast.
7. Cantaloupe-Raspberry Smoothie. Add 1/2 cup cantaloupe chunks, 1 cup Oikos nonfat vanilla Greek yogurt, 1 cup raspberries and a handful of ice cubes to blender. Blend until smooth. Pour into glasses and enjoy! Makes 2 servings.
What’s your favorite morning meal?
Image of the Protein-Rich Smoothie with Wheat Germ and Chia Seeds via Kretschmer.
Full disclosure: I have no financial or other ties to any of the specific brands or products mentioned.
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Stressipes (rhymes with recipes) are solutions for the negative ways stress affects what (and how much) you eat, how you move, how well and how much you sleep, and how you handle all the things in life that make you feel stressed.
Even if we think otherwise, we have the power to not let stress get the best of us, and adversely affect our habits. In the Stressipes web series, I will show you simple solutions using real food, exercises, and lifestyle strategies to help you survive and thrive despite whatever tries to bring you down or debilitate you, physically or mentally.
Here’s the link to Episode 1 of Stressipes on You Tube! I hope watching it gives you a laugh to help you destress!
Have a great day!
Source of image of Paul Heyman and Elisa Zied: Jeff Fusco.
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