I adore hummus and I think I eat it just about every day. You can use it as a spread on a sandwich or wrap, you can dip raw veggies in it, you can top a salad with it, the ideas are endless! This is a hummus recipe I make all the time. Give it a try!
2 cans of rinsed low sodium garbanzo beans
2 cloves of garlic
Juice of 1 lemon and all of lemon zest
1 T of chopped fresh rosemary
1/4 cup of tahini
1 T of ground cumin
sea salt to taste
cracked pepper to taste
Extra virgin olive oil – About 3 -4 T
You’ll need a food processor of some kind. Add in all ingredients to food processor. You may need to add a couple Tablespoons of water to get the mixture going. Add in extra virgin olive oil and mix until well incorporated. Spoon into a beautiful serving bowl and top with a sprig of rosemary. Enjoy!
4-5 ripe avocados – I use Haas variety
1/4 chopped red onion
1-2 chopped tomatoes without juice and seeds – can also used canned diced tomatoes 1/2 can
2 cloves of garlic chopped fine
1/4 cup cilantro chopped
1-2 limes juiced
1 tablespoon cumin
1 tsp sea salt
1 tsp cracked pepper
1 – 2 tablespoons Cholula sauce
If you like heat, add fresh jalapenos with seeds for extreme heat or cut out veins and seeds for a milder heat.
Can also add chili pepper flakes for additional heat.
In a small bowl, add avocadoes and smash with a fork. Add in all other ingredients and continue to taste as you go along. Adjust the seasonings according to your taste. Enjoy!
This is a great dip for any occasion and full of fiber and protein! Enjoy with Trader Joe’s Multigrain Tortilla Chips.
1 15oz. can black beans- low sodium, rinsed
1/2 cup prepared salsa – used TJ’s Roasted Garlic Salsa
2 tablespoons fresh lime juice
2 tablespoons chopped fresh cilantro
1/4 tsp ground cumin
Salt & pepper to taste
Directions: Combine black beans, salsa, lime juice, cilantro and cumin in a food processor. Process until smooth. Season with salt and pepper. Makes 1 1/2 cups. Cover and refrigerate for up to two days.
Calories per tablespoon: 17 calories, 0g fat, 0mg cholesterol, 3 g carbohydrates, 0g sugars, 1g protein, 1g fiber, 53mg sodium, 2mg potassium
Black Bean and Corn Salad – perfect for a potluck! I made this for my son’s end of year baseball party and everyone wanted the recipe. Let’s just say it was the healthiest thing to eat at the baseball party!! LOL!
2 cans of low sodium black beans drained
1 bag of TJ’s frozen roasted corn
1 red bell pepper chopped
1 large cucumber chopped
1 red onion chopped
1 bunch of cilantro chopped
3-4 cloves of garlic chopped
3 limes squeezed over salad
1 small can of diced green chiles
3 T of chili pepper sauce from TJ’s
1 T of ground cumin
sea salt and pepper to taste
Mix all ingredients together in a large bowl. Season to taste. Enjoy summer in your mouth!
This is another plant base mid-week meal that will leave you satisfied and craving leftovers the next day!
3 – 4 cups broccoli
1 entire lemon zested
5-6 cloves of garlic finely chopped
1 yellow onion finely chopped
2-3 tablespoons of olive oil
pinch of sea salt
pinch of cracked pepper
Preheat oven to 425 degrees
Place broccoli on greased cookie sheet. Sprinkle lemon zest, onions, garlic, sea salt, pepper, and olive oil. Toss to coat. Roast in oven for 12-15 minutes. Check at 10 minute mark. Broccoli should be steaming and slightly browned. Toss once in the middle of cooking time.
Once finished, you can mix with riced cauliflower or wild rice. If you need more protein, you can add in some beans or lentils.
One of my favorite things to eat are mushrooms. I love mushrooms! When you are in the mood for a delicious and homemade meal that’s appetizer size or meal size, check out this recipe. I have variations to share as well.
About 30 medium size crimini mushrooms with stem and gills out
2 celery stalks chopped finely
2 medium carrots chopped finely
stems of mushrooms chopped finely
1/2 medium yellow onion chopped finely
1/2 cup of Italian parsley chopped
3 garlic cloves chopped finely
1/2 cup of toasted bread crumbs or 1/2 cup of ground almonds (to keep carb count down)
1/2 cup of good quality Parmesan cheese – optional You can also use Nutritional Yeast as vegan option or almond mozzarella from TJ’s
sea salt and cracked pepper to taste
1 T of coconut oil
Directions: Heat up skillet with coconut oil. Preheat oven to 375. When skillet is ready, add onion and saute for 2-3 minutes. Add in the remaining vegetables. Saute until tender about 8 minutes. Remove from heat and place into a bowl. When cooled, add egg, bread crumbs, and Parmesan cheese. Mix together until well combined. Place mushrooms onto baking sheet and scoop mixture into each mushroom until stuffed. Place in oven for about 25 minutes and cook until lightly browned on top. Serve immediately. Enjoy!
Fall is in the air and it’s time to enjoy those savory fall dishes! Here’s one that would be a big hit for Thanksgiving!
1 butternut squash, peeled and cubed
7-8 cloves of garlic chopped
1 bunch of celery, destringed and chopped
5-6 carrots, peeled and chopped
5-6 crimini mushrooms chopped
2 tablespoons of sage chopped
1/4 cup of Italian parsley chopped
1 1/2 cups of good quality wild rice
2 1/2 cup of chicken or vegetable stock
1 cup of dried cranberries
1/2 tsp cinnamon
1 orange – zest of orange
3-4 tablespoons of butter
Directions: Preheat oven to 400 degrees. Toss butternut squash, 1 shallot and 3-4 cloves of garlic with 3-4 tablespoons of olive oil. Add sea salt and cracked pepper, along with a sprinkling of cinnamon. Toss together and place on a baking sheet. Bake for 30 minutes and then toss, cook for another 20-25 minutes until browned but still moist.
In the meantime, get a medium saucepan and heat up 2 1/4 cup of broth. Heat to boil, add 1 1/2 cups of wild rice and 1 cup of dried cranberries. Simmer for 35-40 minutes.
Get a good quality saute pan and add butter and olive oil and heat. Add another chopped shallot, celery, carrots, mushrooms, garlic and saute until translucent – about 15 minutes, stirring occasionally.
Add orange zest, parsley and sage, sea salt and pepper. Cook until done and set aside.
Once butternut squash is done, along with vegetable saute and rice, toss together in a large bowl and add extra chopped herbs on top. Serve and enjoy!
I’m really excited to share this recipe with you because nothing says summer like this tropical salsa. You can use it over chicken or fish, but I prefer it on a really good quality white fish like Halibut, Mahi Mahi, Opah or Sword Fish. If you are looking for a special dish to prepare for company, give this is a try and I promise they’ll be wowed!
1/2 cup diced mango
1/2 cup diced pineapple – golden if possible
1/2 cup diced red bell pepper
1/2 cup diced cucumber
1/2 cup diced red onion
1 clove of garlic chopped fine
Juice of 2 limes
Optional if you like heat – 1 jalapeno, seeds and stem removed and chopped
Handful of chopped cilantro, about 1/2 cup. Save a little to sprinkle on top when plating up.
2-4 tablespoons of olive oil
1 tsp cracked pepper
1 tsp sea salt
Chop and prepare all ingredients and place in a bowl. Mix and refrigerate for 1 -2 hours before serving so flavors can incorporate.
Grill fish of choice and plate up with a couple spoonfuls of tropical salsa.
Another wow factor is to make coconut jasmine rice. Find jasmine rice that’s brown if possible. Cook according to package and add 1 can of light coconut milk and steam for another 20-30 minutes. Add some fresh ginger or ginger powder.
When plating, take 1/2 cup of jasmine rice in the center of plate, place fish on top and then tropical salsa with some additional cilantro! Wowieee!!! Enjoy!