Tag Archives | protein

Homemade Hummus

Surely I’m not the only person out there who has a hard time paying good money for store-bought hummus, knowing that around our  house it will not last long.  Right?

Though we occasionally buy hummus when it’s on sale, for a long time now, we have made our own with our Vita-mix.   It is super-easy, much cheaper, and you can make it taste just the way you want it to taste.

Nutritionally speaking, it’s a wonderful little snack (that is, unless you eat too much of it — which is kind of easy to do!).  The chickpeas (aka garbanzo beans) are not only high in fiber (6 grams per 1/2 cup serving to be exact), but also have a decent amount of protein (6 grams per 1/2 cup) and also give you a little calcium and iron.

The other nice thing about making a big batch of this stuff, is that once it’s made, it’s made.  There is not much prep for a nice healthy snack!  I love stuff like that, especially when the Little Stinker is having a meltdown when I’m ready for a snack (which happens quite often these days).

Here’s the recipe I use, but feel free to play around with it and make it to suit your tastes!

What you’ll need:

2 15-oz cans of chickpeas

1 clove of garlic OR 1 tsp minced garlic

1/4 cup lemon juice

4 Tbsp raw sesame seeds OR 4 Tbsp sesame tahini

1 Tbsp olive oil

1 tsp cumin

Directions:

Drain one can of chickpeas and pour into Vita-mix or other food processor.  Then empty an undrained can of chickpeas into food processor.  Add all remaining ingredients and run food processor until smooth (takes about 1 min with Vita-mix).

Store in container with lid in refrigerator.

Nutrition Facts: (Serving size: 1/4 cup) Calories: 99, Fat: 3 g, Fiber: 3 g, Protein: 4 g

 

The  key to keeping this homemade hummus healthy is portion control.  It’s so good that you have to pre-portion it out before you start eating.  As you can see from the picture below, I started eating it while I was taking pictures!


Pair it with some homemade pita chips or carrots!  Enjoy!

 

 

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Roasted Garbanzo Beans

Roasted garbanzo beans {aka chickpeas} are quite the craze…and for good reason!

roasted garbanzo beans

 

They are:

  1. Delicious
  2. High-fiber
  3. Good source of protein
  4. Easy to make
  5. Cheap
  6. Tasty…did I mention that already?!

Who would have ever thought a legume could be transformed into a sweet or salty, crunchy snack?

Garbanzo beans, or chickpeas, are legumes whose seeds are high in protein.   They can be prepared and eaten many different ways, from eaten cold on a salad to being thrown into a food processor to make one of my favorites: hummus.

Below you will see the chickpea plant, which grows 8-20 inches high and needs tropical or subtropical climate to thrive.

 

chickpea plant Source

 

Enough about the history of the garbanzo bean, let’s get to the good stuff.

I finally bit the bullet and tried something new, which I have heard others rave about: roasted garbanzo beans.

What You’ll Need:

  • At least one can of garbanzo beans/chickpeas
  • 1 1/2 tablespoons olive oil
  • Seasonings (see different seasoning ideas below)

1. Preheat oven to 400 degrees F

2. Pour garbanzo beans into colander and rinse with lukewarm water for a few seconds (this helps to loosen the skins)

roasted chickpeas

3.  Put paper towel in bottom of a pan and pour the wet garbanzo beans on top.  Remove skins from the garbanzos.

garbanzo beans

4.  Once all of the skins have been removed, pat dry with a paper towel.

chickpeas

 5.  Remove paper towel and drizzle 1 1/2 tablespoons olive oil over the garbanzo beans.

6.  Stir the garbanzos to be sure the oil is even coating them.

7.  Place in oven and cook for 15 minutes, and then sir.

8.  Roast for another 10  minutes and then check the garbanzo beans to be sure they are cooking evenly and not burning.

{this is where I recommend taking a couple out of the oven, letting them cool a little, and tasting…this will help you gauge how much longer to cook them!}

9.  If they are not ready, cook for another 5-10 minutes.

10.  Let them cool before eating/serving!

 spicy roasted chickpeas

I experimented with different flavors!  Add the seasonings after they have cooked.  Here are some different flavor ideas:

  • Cocoa powder and sugar sprinkled on top
  • Onion powder/Garlic powder (salt optional)
  • Cayenne pepper, onion powder (salt optional)

My Little Buddy (the picky eater of the family) ate the cocoa ones!

(*Tip: You have to watch these carefully as they are roasting.  They can easily burn, but you also need to let them cook long enough to get crispy!)

 

Enjoy roasted garbanzo beans as a healthy snack!

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Curry Chicken Recipe

easy curried chicken recipe This curry chicken recipe is full of vegetables, whole grains and flavor!

As part of my 30 Day Less Processed Food Challenge, I thought I’d try a recipe that contains a lot of whole foods.

Though it is fairly simple, it’s a little more time consuming than most recipes I typically like to make.

{Warning: This recipe is only for people who have a taste for stronger foods!  It is anything but bland.  In the words of my husband, it has some “kick” to it!}

Here’s a little nutrition tidbit about quinoa (pronounced “keen-wa”):  it is a grain, technically a seed, that is full of a nutty flavor and nutrients.  Not only does it contain protein, but it is a complete protein (meaning that, like meat, it contains all of the essential amino acids your body needs).  It is also a source of fiber, manganese, folate, magnesium and phosphorous.

If you’ve never tried quinoa, this is a great recipe to try it out in.  It pairs great with foods you might normally pair with brown rice.

Curry Chicken with Sweet Potato, Cauliflower and Quinoa

Here’s what you’ll need:

1 lb of boneless, skinless chicken thighs

2 tablespoons vegetable oil

1 tsp salt

1 lb sweet potatoes, peeled and chopped into small pieces

1 onion, chopped

1 cauliflower, cut

2 teaspoons curry powder

1/2 teaspoon cayenne pepper

1 14-oz can chicken broth

1 14-oz can diced tomatoes

2 cups quinoa

1.  Cut the chicken into small pieces and cook on medium-high heat on the stove with 1 tablespoon of vegetable oil.  Add 1/2 teaspoon of salt and cook 8-10 minutes. (see step 2 while chicken is cooking)

curry chicken recipe 2.  Cut the vegetables (onion, sweet potato and cauliflower.)

curry chicken and vegetables 3.  After chicken is cooked, remove and set aside.  Add 1 tablespoon of oil to the skillet, along with the onion and sweet potatoes.  Cook for about 5-7 minutes.

curry chicken with sweet potato 4.  Add cauliflower, curry, cayenne pepper and remaining salt and cook for about 4-5 minutes.

5.  Add broth and tomatoes.  Cook about 5-7 minutes.

6.  Add chicken to the skillet with vegetables.

7.  Cook quinoa according to package directions.  Serve with the curry chicken and vegetables.

curry chicken curry chicken and quinoa Hope you enjoy this curry chicken recipe!

 

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