Chickpeas 3 Ways

Three of my favorite ways to transform chickpeas into a quick delicious meal or snack.

Hummus:

My family loves hummus, they go through it so quick I had to learn how to make it to keep up with demand. This is a great base and can be transformed by adding other flavors: roasted garlic, basil, arugula, spinach, sundried tomatoes.

2 Cans Garbanzo Beans (drained and rinsed)

3/4 cup Tahini (ground sesame seeds)

1/2 cup Olive Oil

1/2 cup Lemon Juice

1/2 tsp ea. Cayenne, Coriander, Garlic

1 tsp. Paprika

4 tsp Cumin

Salt and Pepper to taste

Mix all ingredients together in a blender or food processor. Serve with fresh veggies (celery, radishes, cucumber, cherry tomatoes)

Soca Bread

I love Soca Bread. It is quick, easy and can be topped with any ingredients you have in your fridge. Gluten free, vegan and has 5 grams of fiber a serving and 6 grams of protein.

1 Cup Garbanzo Bean Flour ( I found it at Sprouts)

1 Cup Warm Water

1 TBS Olive Oil

2 TBS Nutritional Yeast

1 TBS Italian Seasoning mix

Mix ingredients together. Heat a non-stick skillet cook like a pancake over med high heat, 2-3 minutes each side until lightly brown. 4 Servings

Optional Toppings:

Avocado topped with Arugula dressed with olive oil and lemon juice and sautéed mushrooms.

Chickpeas, spinach, cucumber, tomato, green olive drizzled with tahini

Vegan Veggie Fritatta

Great for Sunday Brunch and the leftover slices make a great on the go breakfast. Can also be cooked in a muffin pan for single servings.

3 Cups Veggies

1 cup Chickpea Flour

1/2 cup Nutritional Yeast

1 1/2 cup Water

2 tsp dried Oregano

2 TBS fresh Basil

Pre-heat oven to 350 degrees. Mix together flour, yeast, water and herbs. In an iron skillet, lightly cook veggies. I used frozen green beans and pepper mix, when thawed and water evaporated, added mushrooms, onion cherry tomatoes, cooked about 3 minutes. Add batter to skillet, put into oven and bake for 30 min.

 

 

14 Day Fiber Challenge

Want to make healthier choices and don’t know where to start. Calorie counting, macro-tracking, food weighing seem over-whelming.  Your first step to better health can be as easy as increasing your fiber intake. Most people fall short of the goal of 25-35grams a day. Why, because we grab easy, high carb, low fiber, pre-packaged foods. The result, our digestive system is not running at it’s best, we are not absorbing all the nutrients we need and we have difficultly eliminating the things are body does not need. All that can lead to bloating, feeling run down, lack of mental clarity and just not performing at our best.

How does increasing fiber help all this? Whole foods, foods closer to their natural form, are higher in fiber. By swapping processed foods for nutrient dense foods, you will begin to heal your gut, increase your energy and help control weight management.

9 Health Benefits of Fiber
Blood sugar control: Soluble fiber may help to slow your body’s breakdown of carbohydrates and the absorption of sugar, helping with blood sugar control.
Heart health: An inverse association has been found between fiber intake and heart attack, and research shows that those eating a high-fiber diet have a 40 percent lower risk of heart disease.
Stroke: Researchers have found that for every seven-grams more fiber you consume on a daily basis, your stroke risk is decreased by 7 percent
Weight loss and management: Fiber supplements have been shown to enhance weight loss among obese people, likely because fiber increases feelings of fullness.
Skin health: Fiber, particularly psyllium husk, may help move yeast and fungus out of your body, preventing them from being excreted through your skin where they could trigger acne or rashes.
Diverticulitis: Dietary fiber (especially insoluble) may reduce your risk of diverticulitis – an inflammation of polyps in your intestine – by 40 percent.
Hemorrhoids: A high-fiber diet may lower your risk of hemorrhoids.
Irritable bowel syndrome (IBS): Fiber may provide some relief from IBS.
Gallstones and kidney stones: A high-fiber diet may reduce the risk of gallstones and kidney stones, likely because of its ability to help regulate blood sugar.

High Fiber Food

Basic Plan:

Choose vegetables, fruits, whole grains, beans. Swap “white sugar, white flour” for more nutrient dense options. Read fiber labels on packaged breads and pastas. Look for 100% whole grain (not whole wheat flour) and a fiber content of 3-7 grams. Trade white pasta for bean pastas. White rice for brown, quinoa or buckwheat. Trade packaged cookies for fruit or homemade whole grain oatmeal & chia seed cookies. Have fun and enjoy finding new favorite foods and recipes.

fiber-rich-foods-list

Want up your gut health even more, add pre and probiotic foods to you menu. They help good bacteria grow in your intestine, increasing your health benefits even more.

biotics

Coconut Mexican Hot Chocolate Ice Cream Tacos

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My house we love all things tacos. When a recipe for ice cream tacos came up on my newsfeed I knew there was a way to make a healthier version. This ice cream has a deep rich flavor from the coconut cream and the cacao. The waffles are fluffy and the cinnamon/coconut sugar blend gives a great pop that really compliments the ice cream.

 

 

Coconut Mexican Hot Chocolate Ice Cream20170629_151851

1 Can Coconut Cream, chilled

1 Frozen Banana

2 TBS Cacao Powder

1/4 Cup Cacao Nibs

1/4 Cup Raw Honey

1/4 Cup Coconut Sugar

1 Tsp Cinnamon

1/2 Tsp Cayenne Pepper

Pinch of Salt

Take the hard coconut cream from the can and add to a food processor or blender. (Leave the liquid in the can). Add the rest of the ingredients and blend on medium speed. (stopping to scrap down the sides a couple times.) Place in a glass dish, cover with plastic wrap and freeze.

 

Churro Waffles20170629_143348

1/2 Cup Almond Flour

1/2 Cup Tapioca Flour

1 Tsp Baking Powder

Pinch of salt

Mix all the dry ingredients together

2 eggs (or flax eggs to make vegan)

1/4 Cup Unsweetened Apple Sauce

2 Tsp Pure Maple Syrup (or Raw Honey)

1 Tsp Vanilla

2 Tsp Cinnamon

Add to the dry ingredients and mix together. Heat waffle iron, spray with oil and cook according to the directions of your waffle maker.

Mix together Cinnamon and Coconut Sugar on a plate. Place warm waffle in the mixture and coat on both sides.

Ice Cream Taco

Scoop frozen ice cream into waffle and fold in half. Optional topping: melted chocolate chips (like Enjoy Life or Lily’s) fresh whipped cream or coconut cream, pomegranate seeds, cinnamon/coconut sugar mixture.

ice cream taco

Cauliflower Pizza Crust From Trader Joe’s

Trader-Joe-Cauliflower-Pizza-Crust-Review

Last night I had a great date with my husband at Pomo and had a delicious gluten-free pizza which reminded me of a great pizza I made earlier this week.

I was in Trader Joe’s to pick up my usual gluten-free crust and there was Cauliflower Crust, a steal at under $4 so I excitedly put it in my basket. The cashier let me know to follow the directions EXACTLY or it would fall apart.

Pizza 1

I went home and played my favorite cooking game, what is in my fridge. I did not have tomato sauce so I got creative. I did Vegan White Sauce (leftover vegan alfredo sauce) and Artichoke Pesto (jarred, also vegan), Vegan Cheese (from Trader Joes already shredded) , tomatoes and mushrooms. Topped with Romaine (only because I was out of arugula or spinach and I love salad on pizza) and balsamic vinegar. Because of how many packaged ingredients I used, this a treat meal but much still much healthier than take out pizza.

Pizza 2

 

Pretty good crust. It is not doughy like pizza dough but if you are used to gf dough that falls apart when you eat it, this is very sturdy, I was able to actually eat it as pizza. Good flavor, I think I like this better than their gf crust. It is a 10 oz. crust and there are 6 servings per crust at just 80 calories each.  It has 17 grams of carbs per serving, so not low carb but 1/2 the carbs of regular crust. .  It is a gluten-free crust is made of cauliflower, corn flour, water, cornstarch, potato starch, olive oil, and salt. This will definitely go on my regular shopping list for a quick lunch or dinner.