HEALTH INSPIRES
Add all ingredients to blender and blend on low until smooth. If the mixture is too dry, add a little extra olive oil one-two tablespoons at a time. After that add a little bit of water if necessary. Hummus tastes great with pita bread of course, but don’t miss the opportunity to try it with sliced colorful bell peppers, carrots and broccoli. Cooking dried beans for bean recipes is easy. The benefits are: easy, inexpensive (about $1.00 a bag), more nutritious, not processed, less sodium. Follow the dried bean recipe on the bag but it is as easy as rinsing beans, soaking and boiling in a pot with water and salt.
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I actually prefer this over brown rice and it makes a darn good wrap. The recipe calls for 12, 8 in reduced fat flour tortillas (consider whole wheat or corn). Brown rice is the healthier choice of course. Either way, serve with a side of broccoli and make an already healthy meal healthier. I have skipped the bell pepper simply because I did not have any on hand and it still tastes delicious! Improvise.
12, 8-inch fat-free or reduced fat tortillas In a medium saucepan, heat the olive oil over medium heat and add bell peppers, garlic, oregano and cumin. Cook and stir until softened, about 4-5 minutes. Add tomatoes, beans and vinegar. Cook until thickened, about 25 minutes, stirring occasionally. Mash some of the beans with the back side of a large spoon. Heat tortillas, spoon in filling, wrap and serve. Try the over brown rice option too. Slice fresh avocado on top! Makes 4 cups or 6 servings, each 400 calories, 18 g protein,3 g fat,600 mg sodium and 7 g fiber. Make meatballs in larger batches and freeze them for fast and easy meals. They are most useful to my husband when he wants something fast. He knows they are already cooked and in the freezer. I use turkey most of the time.
Mix all ingredients until well blended. Not too much or too smooth because over mixing makes them too dense. Roll into medium size balls- about 1.5 inches round. You can pan cook, but I prefer the easy and less messy route by placing them on a canola oil wiped cookie sheet. Bake at 350 for about 20-30 minutes. Roll over once 1/2 way during cooking. Make sure they are cooked through. This marinade will give you restaurant tender andy tasty chicken. I have found this is no fail with a 6-8 hour marinate. The other reason I like this recipe is because of the person that gave it to me; Dr. Ana Roman, in Houston Texas. I told her one day she was a strong woman, and she replied, “take a look at yourself.” That was a great day!
Marinate chicken 15 min.- 8 hrs. 3 skinless boneless chicken breast halves
Whisk ingredients together. Pour over chicken in a plastic bag and make sure it is evenly coated. Grill chicken.
Rice: Put brown rice on to cook per package directions. Chickpeas: Heat oil in heavy saucepan over medium-low heat and add onion and garlic. Stir for about 5 minutes until wilted and not browned. Stir in cumin. Add and stir in chickpeas, tomatoes, thyme, honey, lemon juice and broth. Bring to a boil, reduce heat, add salt and pepper and simmer for 4 minutes. Taste chickpeas and adjust seasonings per your preference. Take out thyme sprigs and stir in parsley. ** It takes no effort at all to make your own garbanzo beans. Buy a bag of beans (about $1.00), rinse, place in a large saucepan with water and salt (if you are going to use them to top salads, make hummus or for this recipe). Follow package directions. I have found cooking them this way they are more firm than those in the can -- and more nutritious! -- so adjust your cook time to desired firmness. I roast many of my veggies. It might get boring for some, but this is one of the ways I have cooked veggies cooked, ready and available anytime I want to open the fridge and heat them up in a pinch for my family or throw them on a salad. Preparing veggies this way is fast and simple:
Oven: 400 degrees Always: Olive oil, salt and/or pepper to taste Variations to add to vegetables: Garlic whole cloves, minced or sliced; onions sliced in thin rings or chopped Vegetables that taste yummy this way: Green beans, broccoli, zucchini squash, carrots, cauliflower, eggplant, other squash variations, cut up potatoes. Cook vegetables individually or mix some together. Toss veggies to coat veggies with olive oil. I try to use just the right amount, not to dry, but not more oil than the vegetables need. Toss every 15 minutes or so while roasting. Salt and pepper to taste. Preheat oven to 400 degrees.
Cube equal amounts of fresh pineapple and fresh sweet potato. Toss with canola oil, just enough to coat all pieces. Sprinkle with Tony Chachere’s Creole Seasoning. Roast in oven tossing every 15 minutes or so until potatoes are at your desired tenderness.
Rinse sprouts, trim bottom and cut and X in the core of each sprout; set aside. Sauté garlic in large saucepan in butter and oil until golden brown. Add sprouts and toss to coat. Add broth and salt and cover and cook until sprouts are tender, about 12-14 minutes. Drain and serve. |
Kathryn ScoblickMy passion and purpose is helping each person reach their full potential and optimal health through healthy habits and sustainable behavior change. Archives
February 2017
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Disclosure: Always consult with your physician or other qualified health care provider before beginning any diet or exercise program and ask whether you are healthy enough to engage in a diet and exercise program. Never disregard, avoid or delay in obtaining medical advice from your doctor or other qualified health care provider concerning your overall health and wellness, including your physical, mental and emotional wellbeing. If you have or suspect that you have a medical problem or condition, please contact a qualified health care professional immediately. It is your choice to follow the suggestions, opinions and advice given by a Health Inspires wellness coach.
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