HUMMUS (Creamy Chickpea Puree)
Hummus is a terrific dip for raw or steamed vegetables and an excellent sandwich spread. Serves 8.
1(15oz)can chick peas (garbanzo beans)
2 small garlic clove, minced
3 tbsp lemon juice
1 tbsp olive oil
1 tsp sesame oil
½ tsp ground cumin
pinch cayenne pepper
2 tbsp minced parsley
2 tbsp minced onion
½ tsp hot pepper sauce (optional)
Drain chickpeas. Puree garlic in food processor. Add chickpeas to a food processor and add 2 to 3 tablespoons, as needed, of water. Add lemon juice, sesame oil, cumin, garlic, and cayenne. Puree until mixture is as smooth as you wish. Add parsley and onion and pulse briefly just to mix.
Tips:
Make a hummus and tomato sandwich on toasted whole wheat bread or a whole wheat bagel. Spread with hummus; add sliced tomato, sprouts, and thinly sliced red onion and green pepper.
Or crisp pita bread triangles in the oven. Dip in the hummus for a crunchy snack.
Per 1 tbsp serving: 55 Calories
1 g Fat
35 mg sodium- regular rinsed can of chickpeas (even less for no-added-salt canned chick peas)
Banana Berry Wake Up Shake
Ingredients:
1 banana
1cup fresh or frozen berries
1cup milk or vanilla flavored soy beverage
¾ cup lower-fat vanilla yogurt
Optional: 2 Tbsp ground flax
Directions:
In a blender, liquefy fruit with a small amount of the milk. Add remaining milk and yogurt; blend until smooth. If shake is too thick add extra milk or soy beverage to achieve desired consistency
Chickpea Burger
Ingredients
- 1 can (19 oz/540 mL) chickpeas, drained
- 1 cup (250 mL) cooked rice
- 1/3 cup (75 mL) grated onion
- 1/3 cup (75 mL) grated carrot
- 1/3 cup (75 mL) grated zucchini
- 1/4 cup (60 mL) dry bread crumbs
- 1 eggs, beaten
- 1 clove of garlic, minced
- 2 tbsp (30 mL) tahini or peanut butter
- 1 tbsp (15 mL) lemon juice
- 1/4 tsp (1 mL) pepper
- 1/4 tsp (1 mL) dry mustard
- 3 pita breads
Preparation
- In large bowl and using potato masher, mash chickpeas coarsely; stir in rice, onion, carrot, zucchini, bread crumbs, egg, garlic, tahini, lemon juice, salt, pepper and mustard. Shape into six 3/4-inch (2 cm) thick patties.
- Place on greased grill over medium-high heat; cook for about 5 minutes per side or until golden brown. Halve pita breads; place burger in each pocket.
Recipe from Canadian Living
One of my go-to recipes. Packed with flavour.
Ginger-Garlic Marinade
2 Tbsp Cider vinegar
1 Tbsp Canola oil
1 Tbsp Water
1 tsp Sugar
1 Tbsp Grated fresh gingerroot
1tsp Minced garlic
1 pound skinless chicken breast
- Mix all ingredients.
- Put chicken in a shallow dish. Pour marinade over; cover and refrigerate for at least 2 hours or up to 48 hours. Turn once or twice.
- Barbecue, grill or bake chicken until cooked through.
The Simplest Fruit Salad
The secret to a good fruit salad in my opinion is no citrus or citrus juice but a couple of bananas are essential. Use the juice from canned fruit and yum, there you have it. But that is just my opinion. See what you think.
Chop into bite sized pieces:
- A can of undrained peaches in juice (not syrup)
- A can of undrained pears in juice (not syrup)
- A few bananas
- A few kiwis
- Fresh or frozen berries – blueberries, raspberries, strawberries and/or black berries.
Stir and you are ready to enjoy.
If preparing ahead, use frozen berries to cover the top of the salad to keep everything cold. Stir just before serving, otherwise all the fruit will become a similar colour.
Holy Smokes Pita Chips
Taken from Dietitians of Canada “Cook”
- 2 cloves garlic, finely minced
- 2 tsp ground cumin
- ½ tsp chili powder
- ½ tsp paprika
- ½ tsp curry powder
- ½ tsp freshly ground black pepper
- 1-2 Tbsp canola oil
- 2-3 drops hot pepper sauce
- 6 6-inch whole wheat pitas
Preheat oven to 350 F. In a small bowl combine all ingredients except pita. Using a pastry brush, coat both sides of each pita with spice mixture and cut each into eight wedges. Spread wedges in a single layer on two baking sheets. Bake in a preheated oven, turning once, for 8-10 minutes or until pitas are brown and crisp. Let cool completely on pans on a wire rack.
Balsamic Vinaigrette
- ¼ cup balsamic vinegar
- ¼ cup red wine vinegar
- 1 tsp Dijon mustard
- 1 ½ cups olive oil
- 2-3 Tbsp of your favourite minced herbs (ie. basil, thyme, rosemary, etc)
- Pepper to taste
Whisk together vinegars and mustard. Add pepper. Gradually whisk in oil until it is all incorporated and the vinaigrette is smooth and lightly thickened. Just before serving whisk the vinaigrette to recombine. Add herbs if using.
High Fibre Bean Salad
- 1 can (19 oz) black beans (look for low sodium option)
- 1 can (19 oz) lentils (look for low sodium option) or 2 1/2 cups of cooked lentils
- ½ cup frozen corn
- ½ cup red onion
- ½ cup green peppers
- ¼ cup fresh cilantro or parsley
- ¼ cup canola oil
- ¼ cup apple cider vinegar
- 1 tspDijonmustard
- 1 tsp ground cumin
- 1 clove garlic
- black pepper
Instructions
Rinse and drain beans and lentils
Chop onion, pepper, cilantro or parsley
In a large bowl, mix beans, lentils, corn, onion and peppers
Add chopped cilantro/parsley
In a separate bowl, mix oil, vinegar, mustard, cumin, and garlic
Pour the dressing over the salad
Add pepper to taste
Sweet Potato Fries
(Adapted from Looney Spoons)
- 4 medium sweet potatoes
- 1 Tbsp oil (canola or olive)
- ½ tsp. cumin
- ½ tsp. paprika
- ½ tsp. dried oregano
- ¼ tsp. black pepper
Preheat oven to 450 F. Wash potatoes and pat dry using paper towels. Leave skins on. Slice potatoes into French-fry-like wedges, about ½ inch thick. Toss wedges with olive oil in a large bowl. Add spices to bowl and toss potatoes until they are evenly coated. Arrange potatoes in a single layer on a baking sheet. Bake for 25 minutes, turning wedges once halfway through baking time. Serve hot.
Makes 4 servings.
TOFU SALAD SANDWICH FILLING
- ½ pkg Firm Tofu – Drained and patted dry
- 1 tsp Dijon Mustard or 1/8 tsp dry powdered mustard
- ½ Onion – finely chopped
- 2 tsp Fresh Dill
- 1 small Grated Carrot
- Ground black pepper to taste
Mayo (Light) – just enough to smooth salad on bread
Loaf of whole grain bread
Mash tofu. Add other ingredients and combine like egg salad. Spread on whole grain bread. Can add other seasonings like curry powder, and other vegetables like finely diced celery.
Cranberry Couscous
Taken from: Strive for Five Cookbook
Ingredients:
- 1 medium onion
- 2 celery stalks
- 2 cloves garlic
- 1 Tbsp canola oil
- ½ Tbsp dry rosemary
- ¼ tsp pepper
- 1 ½ cup cranberry juice
- 1 cup whole wheat couscous
- ¼ cup dried cranberries
Chop the onion and celery. Remove the skin from the garlic cloves and chop or mince.
On a stove top over medium heat, cook the onion, celery, garlic and rosemary in the canola oil until softened (~10-15 minutes). Stir often. Add pepper.
Add the cranberry juice and bring the mixture to a boil. Stir in the couscous. Remove from the heat. Cover and let stand until the couscous has absorbed all the liquid.
Fluff with a fork, removing all lumps and pieces that stick together. Stir in the dried cranberries. Serves 8.
Carrot, Raisin and Chickpea Salad with Fragrant Spices
8 medium carrots, peeled and cut into ¼ inch coins
2 Tbsp olive oil
1 small onion, thinly sliced
1 tsp dried red chili flakes
1 tsp caraway seeds
1 tsp chili powder
1 tsp paprika
1 tsp ground cumin
½ cup raisins
19 ounce can chickpeas, drained and rinsed
2 tsp fresh thyme leaves
1. In a medium sauce pot, cook carrots in boiling water for 3-5 minutes, until tender.
Drain and refresh under cold water. Set aside.
2. In a small, non-stick skillet, heat olive oil and cook onions until they begin to
limp, about 3-5 minutes. Add spices and cook 1 minute more. Remove from heat
and set aside.
3. In a large mixing bowl, combine carrots, cooked onions and spices, raisins,
chickpeas and thyme. Stir to combine. Refrigerate until ready to use. Serve chilled
or at room temperature. Flavours improve as the salad sits.
4. Serves 8-10.
Recipe taken from Flavour First, Mary Sue Waisman, page 145