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Roasted Vegetable and Chickpea Dip

Roasted Vegetable and Chickpea Dip Recipe

This recipe combines roasted vegetables with chickpeas and extra virgin olive oil to create a dip that provides protein, heart-healthy fat, and vitamins. Use it for dipping vegetables, as a spread for whole grain crackers, or as a filling for vegetarian sandwiches.

Yield: About 2 cups

Preparation time: 20 minutes

Cooking time: 25 minutes

Ingredients

1 cup chopped carrots

1 cup cauliflower florets

½ cup chopped red onion

2 cloves garlic

3 tbsp extra virgin olive oil

1 can (15.5 oz.) low-sodium chickpeas, drained

½ tsp fine ground sea salt

¼ tsp ground black pepper

¼ tsp dried basil

1/8 tsp ground coriander

Directions

Preheat the oven to 425 degrees Fahrenheit.

Place the carrots, cauliflower, onion, and garlic cloves in a medium bowl. Pour 1 tablespoon of the olive oil over the vegetables and toss to coat. Spread the vegetables in a single layer on a baking sheet sprayed with non-stick cooking spray.

Roast the vegetables for 25 minutes. Stir one time about halfway through the cooking time. Remove from the oven, and let cool for 10 minutes.

Add the chickpeas to the bowl of a food processor. Add the cooled vegetables, salt, black pepper, basil, and coriander. Puree on high for about 20 seconds, or until the mixture turns into a spreadable paste and all vegetables are finely chopped. Scrape the sides of the bowl as needed.

Add the olive oil. Puree for 30 to 45 more seconds, until the mixture becomes somewhat smooth. Remove from the food processor and serve.

Nutrition information for ¼ cup: Calories 104; Total Fat 5.5 g; Saturated Fat 0.8 g; Trans Fat 0 g; Cholesterol 0 mg; Sodium 209 mg; Carbohydrate 13 g; Fiber 4.0 g; Sugar 2.2 g; Protein 3.1 g

Baked Blueberry Oatmeal

Baked Blueberry Oatmeal Recipe Baked oatmeal makes a healthy breakfast that can be made early in the week and reheated on a busy morning. This version uses frozen blueberries for a sweet and hearty breakfast that isn’t loaded with sugar or saturated fat.

Yield: 6 servings

Preparation time: 10 minutes

Baking time: 30 minutes

Ingredients

1 ½ cups old fashioned rolled oats

1 ½ cups skim milk

1 cup frozen blueberries

3 tbsp brown sugar or raw sugar

½ tsp pure vanilla extract

½ tsp ground cinnamon

¼ tsp fine ground sea salt

1 large egg white, beaten

Directions

Preheat the oven to 350 degrees Fahrenheit. Spray a 4-cup casserole dish with non-stick cooking spray.

Add the oats and milk to a medium bowl and stir well. Next, stir in the blueberries, brown sugar, vanilla, cinnamon, and salt.

Stir in the egg white. Continue to stir until it is fully incorporated into the oatmeal.

Pour the oatmeal into the prepared baking dish. Bake for 30 minutes, until the edges are browned. Cut into 6 portions and serve warm.

Nutrition information for 1 serving: Calories 156; Total Fat 1.8 g; Saturated Fat 0.3 g; Trans Fat 0 g; Cholesterol 1 mg; Sodium 133 mg; Carbohydrate 27.9 g; Fiber 3.6 g; Sugar 10.7 g; Protein 6.2 g

Kid-friendly Lunch Kabobs

Kid-friendly Lunchbox Kabobs Recipe

Healthy eating is easier when it’s fun. These kabobs make a unique treat for both kids and adults. They contain vitamin-rich vegetables and are balanced in protein and fat. Serve them with hummus for dipping or fiber-rich whole grain crackers.

Yield: 4 servings

Preparation time: 15 minutes

Ingredients

16 cherry or grape tomatoes

8, 1/2 oz. cubes of cheese, such as part-skim mozzarella

8 green olives

8 oz. grilled or roasted chicken or turkey, cut into 1 oz. pieces

8 large cauliflower or broccoli florets

8 pre-soaked wooden skewers

Options for serving: Greek yogurt dressing, hummus, whole grain crackers, whole grain pita bread wedges

Directions

For each kebab skewer, slide on one tomato, a cube of cheese, an olive, a 1-ounce piece of poultry, a floret, and a second tomato.

Keep refrigerated until ready to serve.

Nutrition information for 2 kebabs: Calories 195; Total Fat 8.8 g; Saturated Fat 4.1 g; Trans Fat 0 g; Cholesterol 68 mg; Sodium 377 mg; Carbohydrate 3.9 g; Fiber 1 g; Sugar 1.6 g; Protein 25.6 g

Egg White Breakfast Tacos with Spinach Pesto

Egg White Breakfast Tacos with Spinach Pesto Recipe

These easy breakfast tacos are filled with protein-packed egg whites. A pesto made with fresh spinach, basil, and olive oil provides vitamins with heart-healthy fat. Fiber from whole grain tortillas will keep you feeling full throughout the morning.

Yield: 4 servings

Preparation time: 15 minutes

Cooking time: 5 minutes

Ingredients

1 cup fresh spinach leaves

½ cup fresh basil leaves

2 cloves garlic, chopped

1 tbsp raw walnuts

1 tbsp freshly grated parmesan cheese

¼ cup extra virgin olive oil

¼ tsp ground black pepper

1/8 tsp fine ground sea salt

10 large egg whites

8 whole grain taco-size tortillas, warmed

1 cup sliced grape or cherry tomatoes

Directions

Place the spinach and basil in a small food processor. Add the garlic, walnuts, and parmesan cheese. Pulse in 10-second intervals until all ingredients are finely chopped.

Reserve 1 teaspoon of the olive oil. Add the remaining olive oil to the food processor with 1/8 teaspoon of the pepper and the salt. Puree for 20 to 30 seconds until the pesto is blended and almost smooth. Set aside.

In a medium bowl, add the egg whites, 1 teaspoon of olive oil and the remaining black pepper. Whisk for 15 to 20 seconds. Preheat a medium non-stick skillet over medium heat. Add the eggs and cook. Stir often for 3 to 4 minutes, until they are fully cooked, but still soft.

Place two tortillas on each serving plate, and fill each taco with an equal amount of scrambled egg whites. Top each with an equal amount of pesto and sliced tomatoes before serving.

Nutrition information for 1 serving (2 tacos): Calories 352; Total Fat 17.8 g; Saturated Fat 2.3 g; Trans Fat 0 g; Cholesterol 1 mg; Sodium 398 mg; Carbohydrate 33.2 g; Fiber 4.8 g; Sugar 3.5 g; Protein 16.5 g

Carrot Cauliflower Pasta Salad

Carrot Cauliflower Pasta Salad Recipe

This pasta salad recipe uses less pasta and more vegetables to create a dish with fewer calories than the traditional recipe, and it doesn’t skimp on flavor. The cauliflower and carrots are also loaded with fiber and disease fighting antioxidants.

Yield: 4 servings

Preparation time: 15 minutes

Ingredients

2 cups grated cauliflower

1 cup dry bow-tie pasta (about 2.5 oz.), cooked according to package directions

1/3 cup shredded carrot

2 tbsp finely diced red onion

¼ cup light mayonnaise

1 tbsp water

1 tbsp chopped fresh chives

¼ tsp honey

¼ tsp smoked paprika

Directions

Add the cauliflower, pasta, carrot, and onion to a medium bowl. Stir to combine the ingredients.

In a small dish, whisk together the mayonnaise, water, chives, honey, and smoked paprika until smooth.

Just before serving, pour the dressing over the salad and stir to coat all the vegetables and pasta. Serve immediately or refrigerate up to 30 minutes.

Nutrition information for 1 serving: Calories 118; Total Fat 3.9 g; Saturated Fat 0.5 g; Trans Fat 0 g; Cholesterol 0 mg; Sodium 152 mg; Carbohydrate 18.1 g; Fiber 2.2 g; Sugar 2.6 g; Protein 3.3 g

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