Tomato and Chickpea Soup
March 5, 2010 by Deb · 1 Comment
Chickpeas are abundant in a number of health-promoting nutrients, most notably, folate, manganese, tryptophan, copper, iron, and healthy protein.
High folate and tryptophan content make chickpeas an excellent food choice for women of child-bearing age and people who have trouble getting restful sleep.
Experience the many health benefits of eating chickpeas through the following recipe for tomato and chickpea soup.
Makes about 6 servings
Ingredients:
1 can chickpeas, rinsed and drained
1 28-ounce can plum tomatoes (or any other variety of peeled and diced tomatoes)
2 ribs celery, finely chopped
1 onion, chopped
2 cloves garlic, minced
2 tablespoons extra-virgin olive oil
2.5 cups vegetable or chicken broth
Handful of fresh basil leaves (optional)
Sea salt and pepper
Directions:
1. In a large soup pot, cook celery, onion, and garlic in about 2 tablespoons of extra-virgin olive oil over low to medium heat – cook until celery and onions are soft.
2. Add chickpeas, tomatoes, and 2.5 cups of vegetable or chicken broth. Bring to a boil, reduce heat to low, cover with lid, and let ingredients simmer together for 10-15 minutes.
3. If you have fresh basil on hand, give leaves a rough chop, add them to the soup, and mix well.
4. Season with sea salt and pepper, mix well, taste, and adjust seasoning if necessary.
For an authentic Mediterranean feel, give the top of each bowl a light drizzle with extra-virgin olive oil just before serving. If you can tolerate high quality dairy, dust each bowl with a teaspoon of Parmesan cheese before serving.
Enjoy this nourishing tomato and chickpea soup with a heel of your favorite bread or grain dish.
Deb:)
6 Healthy Superbowl Recipes
February 5, 2010 by Deb · Leave a Comment
Chilled Garlic Dip
Extremely simple to make, the chilled garlic dip has three ingredients: lite cream cheese, garlic and milk. This appetizer only has 58 calories per serving. Serve this zesty dip with reduced-fat ruffles or veggies.
Cook Time
25 minutes
Serves
20
Calories
58
Protein
2.6g
Total Fat
5g
Saturated Fat
3g
Carbohydrates
0g
Dietary Fiber
1g
Ingredients
- 2 bricks lite cream cheese
- 1 clove garlic
- 1 bag reduced-fat Ruffles
- 1/8 cup milk
Preparation
- Allow 2 bricks of lite cream cheese to soften on the counter for 20 minutes.
- Put softened cream cheese into a bowl, and add 1/8 cup of milk, while whipping the contents with a fork.
- Press 1 clove of garlic, and add into the cream cheese mixture.
- Whip dip together until it reaches desired consistency.
- Serve with reduced-fat Ruffles.
BBQ Hot Wings
Cook Time
10 minutes
Serves
8
Calories
170
Protein
9g
Total Fat
7g
Saturated Fat
2g
Carbohydrates
6g
Dietary Fiber
0g
Ingredients
- 8 chicken wings
- 1 cup barbeque sauce
Preparation
- Preheat grill to medium-high.
- Grill chicken wings until cooked thoroughly.
- Warm up a 1 cup of barbeque sauce in the microwave.
- After pulling cooked wings off the grill, toss them in the barbeque sauce.
- Plate and serve.
6-Layer Mexican Dip
Cook Time
20 minutes
Serves
8
Calories
224
Protein
18g
Total Fat
14g
Saturated Fat
5g
Carbohydrates
2g
Dietary Fiber
6g
Ingredients
- 12 oz 96% lean ground beef
- 16 oz fat-free refried beans
- 2 cups shredded cheese
- 8 oz low-fat sour cream
- 1/2 cup guacamole
- 1/2 cup salsa
- 1/2 cup black olives
- 1/4 cup tomatoes
- 1/4 cup green onions
- 1/4 cup romaine lettuce
Preparation
- In a large skillet, brown 12 ounces of 96% lean ground beef. Drain and set aside to cool.
- Spread 16 ounces of fat-free refried beans on the bottom of a 9 x 13-inch glass baking dish.
- Top with 1/4 cup of shredded romaine lettuce.
- Sprinkle 2 cups of shredded cheddar-Monterey jack cheese blend over the beans.
- Next, place the drained beef over the cheese and spread flat.
- Add an 8 ounce layer of low-fat sour cream followed by 1/2 cup of guacamole and 1/2 cup of salsa.
- Top with 1/2 cup of black olives, 1/4 cup of diced tomatoes, and 1/4 cup of green onions.
- Sprinkle any leftover cheese on top.
- Serve immediately or place it in the fridge over night and serve cold.
- Use tortilla chips for dipping.
Artichoke and Spinach Dip
Cook Time
45 minutes
Serves
10
Calories
87
Protein
6g
Total Fat
4g
Saturated Fat
2g
Carbohydrates
5g
Dietary Fiber
1.28g
Ingredients
- 10 oz spinach
- 1 can artichoke hearts
- 1 bunch green onions
- 1 clove garlic
- 1 cup fat-free sour cream
- 1 cup grated Parmesan cheese
- 1 dash Tabasco
- 1 pinch salt
- 1 pinch pepper
- 1 tomato
- 1 bag whole wheat pita chips
Preparation
- Preheat oven to 350 degrees.
- Drain 1 can of artichoke hearts, and chop them into small pieces. Place in a bowl.
- Chop 1 bunch of green onions, and mince 1 clove of garlic. Add to bowl.
- Chop 10 ounces of spinach, add to bowl, and mix.
- Blend in 1 cup of fat-free sour cream, 1 cup of grated Parmesan cheese, 1 dash of Tabasco, and salt and pepper (to taste).
- Mix all of the ingredients in a bowl, then transfer them to a food processor, and pulse until blended.
- Put mixture in an oven-proof dish, and bake for 30 to 45 minutes (or until bubbling around the edges and browning on top).
- While dip is baking, chop 1 tomato.
- Take dip out of the oven, and garnish with tomato pieces.
- Serve with whole wheat pita chips (a single serving of dip with a chip is 3 ounces).
Cream Cheese Roll-Ups
Cook Time
20 minutes
Serves
8
Calories
144
Protein
14g
Total Fat
11g
Saturated Fat
2g
Carbohydrates
11g
Dietary Fiber
4.5g
Ingredients
- 1 packet lite cream cheese
- 8 whole wheat tortillas
- 16 slices turkey
- 8 leaves romaine lettuce
- 1/4 cup salsa
Preparation
- In bowl, whip together 1 packet of lite cream cheese and 1/4 cup of salsa.
- Spread the mixture on the bottom layer of each whole wheat pita.
- Layer pitas with sliced turkey and leaves of romaine lettuce.
- Roll up tortillas and slice.
- Place toothpicks in the roll-ups and serve.
Homemade Hummus with Pita
Cook Time
10 minutes
Serves
8
Calories
50
Protein
1g
Total Fat
3g
Saturated Fat
0.5g
Carbohydrates
4g
Dietary Fiber
2g
Ingredients
- 1 can chickpeas
- 2 tbsp extra virgin olive oil
- 2 cloves garlic
- 1/2 lemon
- 12 whole pitas
- 1/2 tsp salt
- 1/2 tsp pepper
- 1 pinch oregano
- 1 tsp grated Parmesan cheese
Preparation
- Place 1 can of chickpeas into a food processor with 2 tablespoons of extra virgin olive oil.
- Pulse until it creates a smooth consistency.
- Add 2 cloves of garlic (crushed), juice from 1/2 a lemon, 1/2 teaspoon salt, and 1/2 teaspoon pepper.
- Take whole wheat pitas, and brush them lightly with extra virgin olive oil.
- Dust them with 1 pinch of oregano, 1 pinch of salt, 1 pinch of pepper, and 1 teaspoon of grated Parmesan cheese.
- Place them into a toaster oven on medium.
- When they come out, slice them into 8 triangles with a pizza cutter.
- Serve hummus with pitas for dipping (a serving is 2 tablespoons of hummus and 8 pita triangles).
Stuffed Green Peppers in the crock-pot
January 29, 2010 by Deb · 1 Comment
1 package (10 oz) frozen corn kernels
1 can (15 oz) red kidney beans drained and rinsed
1 can (14.5 oz) diced tomatoes
1/4 cup salsa
1/4 cup chopped onions
1 1/2 cups cooked rice
1 tsp Worcestershire sauce
1/4 tsp salt
1/2 tsp pepper
2 cups shredded reduced fat Cheddar cheese, divided
6 green peppers tops removed & seeded
Combine all ingredients, except 1/4 cup cheese and green
peppers. Stuff peppers. Arrange peppers in crock-pot.
Cover, cook on low 6-8 hours (high 3-4 hours). Sprinkle
with 1/4 cup cheese during the last 30 minutes. Makes 6
servings.
Enjoy!
Please let me know if you give these a try!
Deb 
Spicy Black Bean Burgers
January 19, 2010 by Deb · Leave a Comment
Ingredients:
1/2 cup Whole wheat flour
1 small onion, diced
2 cloves garlic, minced
1/2 tsp dried oregano
1 small hot or jalapeno pepper, minced
1 tbsp olive oil
1/2 medium red pepper, diced
2 cups (1 can) cooked or canned black beans, drained and mashed
1/2 cup corn niblets
1 egg white or can use whole egg if desire
1/4 cup Whole wheat bread crumbs
1/4 tsp cumin
1/2 tsp salt
2 tsp chili powder
2 tbsp parsley, minced (optional)
Directions:
On a small plate, set aside flour for coating. In a medium saucepan, sauté the onion, garlic, oregano, and hot peppers in oil on medium-high heat until the onions are translucent. Add the peppers and sauté another 2 minutes, until pepper is tender. Set aside.
In a large bowl, mash the black beans with a potato masher or fork. Stir in the vegetables (including the corn), egg white, breadcrumbs, cumin, salt, chili powder, and parsley. Mix well. Divide and shape into 6 patties.
Lay down each patty in flour, coating each side. Cook on a lightly oiled frying pan on medium-high heat for 5-10 minutes or until browned on both sides.
Makes 6 patties.
I’m making these tonight! Enjoy!
Deb
Sugar Free Oatmeal Raisin Cookies
January 10, 2010 by Deb · Leave a Comment
Ingredients:
1 3/4 cup raisins and /or 1/2 bar of Ghirardelli dark chocolate …I use both!
1 cup butter
2 1/2 cups sugar free applesauce
3 eggs
1 1/2 tsp. vanilla
2 1/2 cups wheat flour
1/2 tsp. baking soda
1 Tbsp. baking powder
4 1/2 cups oatmeal
1/2-3/4 cup of agave nectar
1/4 cup pecans , chopped /Can also try sunflower seeds!
Soak raisins in enough warm water to cover until plump, approx. 20 minutes, and then drain excess water. Pre-heat oven to 375 degrees. Cream butter, applesauce, and agave. Add eggs, and vanilla. Add flour, baking soda, baking powder. Then add oatmeal, raisins, chopped nuts, and chopped chocolate. Mix until evenly distributed. Spoon onto greased cookie sheet. Bake for 10-12 minutes. Makes 4-5 dozen cookies!
I just made these today….they are really nummy and not so bad for you! Let me know if you read this….I will bring some to Crosstrain tomorrow and let you try one! You must come up to me and say … “COOKIE”. It pays to read my blogs!
Enjoy
Deb:)
Southwestern Chicken Pizza
November 13, 2009 by Deb · Leave a Comment
- 6 multi-grain flatbread wraps (Flatout Multigrain w/Flax preferred)
- 2 cups shredded Mexican cheese blend
- 3-5 oz chicken breast
- 1 medium red onion
- 1 cup corn
- 1 cup cilantro
- 1 cup jalapeno peppers
- 1 cup green chili peppers
- 2 cups black beans
- 1 medium avocado
Preparation
- Preheat oven to 425 degrees.
- Lay flatbread wraps on a baking sheet.
- Pour 2 cups of drained black beans into a bowl and mash with a fork.
- Spread mashed beans on the flatouts. Leave a 3/4-inch border around the edges of the flatbread
- Divide 1 cup of shredded Mexican cheese, 1 cup of corn, 1 cup of chopped cilantro, 1 cup of sliced jalapenos, 1 sliced medium onion, and 1 cup of chopped green chili peppers between the flatbread.
- Bake pizza for about 13 minutes or until crust is crisp and toppings are heated through.
- Top with diced avocado and cilantro.
- Slice and serve.
Cook time: 17 minutes
Serves: 6
Calories: 480
Protein: 50g
Total Fat: 20g
Saturated Fat: 8g
Carbohydrates: 24g
Dietary Fiber: 9g
Invite me over…….Enjoy!
Deb
Hot Cocoa/Perfect “Post” Workout Meal
October 30, 2009 by Deb · 1 Comment
Hot cocoa just like skim chocalote milk is perfect to use as your POST meal after REV or strength training classes. This falls into the 3:1 ratio of higher carbs to protein ration and also low in fat. This will help your muscles recover and regenerate! Remember the rest of your meals want to be just the opposite of these ratios; being 4:1 or 3:1 Protein to carbs.
1 Serving
This homemade hot cocoa is lower in sugar (and carbohydrates) than other recipes. It can be made with soy milk, almond milk, or skim milk. Try flavoring it with cinnamon for a little change.
Ingredients:
2 tbsp cocoa powder
1 tbsp sugar or Agave nectar
2 tbsp water
6 oz skim milk
1/2 tsp vanilla
1/4 tsp almond extract
Instructions:
In a small saucepan, stir together the cocoa powder and the sugar. Add the water and stir well. Cook over medium heat until the mixture comes to a low boil and the sugar dissolves. Stir in the milk, vanilla and almond extract. Reduce the heat to low and stir until warmed through.
Nutritional Information:
Per serving:
156 calories
3 g total fat (2 g sat)
7 mg cholesterol
27 g carbohydrate
8 g protein
4 g fiber
96 mg sodium
Enjoy!
Deb
No Bake High Protein Cookies
October 20, 2009 by Deb · 2 Comments
I found a pretty tasty “no bake” cookie recipe the other day. I thought you might like it so I’m passing it on. You know they are EASY if I make them!! Here’s how to make them.
Mix the following in a big bowl:
1 cup of oatmeal
Approx. 1/2 cup peanut butter
2 large spoonfuls of flax seeds (ground)
3 to 4 scoops of Protein powder (Vanilla or Chocolate or Plain)
Add just enough water to make mixing a little easier. Add it a little at a time, then mix, and add a little more as needed.
When all the ingredients are mixed, form balls a little smaller than the palm of your hand and put them on a plate.
Put them in the refrigerator for a couple hours uncovered.
If you didn’t use too much water, the cookies come out with a nice chewy consistency.
Chew on a couple between meals or use them to satisfy a “sweet tooth” instead of eating cookies or junk food.
You’ll get lots of high quality protein, good fats and good low glycemic carbs.
Yum! Enjoy!
Deb
Mac and Cheese
October 15, 2009 by Deb · Leave a Comment
Cook Time
1 hour 15 minutes
Ingredients
- 8 oz whole wheat pasta (cooked)
- 1 1/2 cups low-fat cottage cheese
- 1 1/2 cups sharp cheddar (2% and finely shredded)
- 3/4 cup fat-free sour cream
- 2 egg whites
- 1 egg
- 1 tsp Worcestershire sauce
- 1 tsp dry mustard
- 1/3 tsp ground white pepper
- 3 tbsp Parmesan cheese
Preparation
- Preheat oven to 350 degrees and spray two-quart casserole pan with non-stick cooking spray.
- Cook 8 ounces of whole wheat pasta per directions on the package.
- In a food processor, blend 1 1/2 cups of low-fat cottage cheese, 1 egg, 2 egg whites, 1 1/2 cups of sharp cheddar cheese, 2/4 cup of fat-free sour cream.
- Transfer to bowl, and add 1 teaspoon of Worcestershire sauce, 1 teaspoon of dry mustard, 1/3 teaspoon of ground white pepper, and 3 teaspoons of Parmesan cheese.
- Add the pasta. Set the bowl in the center of a baking pan filled with 1 inch of boiling water, then cover with foil.
- Bake for 30 minutes, then remove foil and bake for 30 more minutes.
Salsa Rice
September 28, 2009 by Deb · 1 Comment
1 Serving
This is a very easy way to season basmati or brown rice. You can use it for already cooked rice, or cook the rice from scratch. Pick your favorite all-natural salsa and experiment with different types of salsa. There are lots of new and interesting ones on the market.
Ingredients:
1/2 cup cooked rice (basmati or brown)
2 tbsp salsa
Instructions:
Just mix the salsa into the rice.
Nutritional Information:
Per serving:
129 calories
0 g total fat (0 g sat)
0 mg cholesterol
28 g carbohydrate
3 g protein
1 g fiber
142 mg sodium