Baba Ganoush Dip

Baba Ganoush - Creamy Eggplant Dip

Baba Ganoush is a classic Mediterranean dish that is creamy and delicious! It’s a perfect dip to serve with sliced veggies and pita bread. Enjoy the recipe!

Baba Ganoush
Serves 4 - 6

Ingredients:
1 large eggplant, cut into 1/4-inch slices
2 teaspoons (10 ml) sea salt, divided
1 teaspoon (5 ml) olive oil
1 teaspoon (5 ml) garlic, minced
2 tablespoons (60 ml) lemon juice
1 tablespoon (30 ml) tahini (sesame seeds paste)

Directions:

1. Preheat oven to 425 degrees F/220 degrees C and position a rack at the top of the oven.

2. Arrange the eggplant on a baking sheet and sprinkle with one teaspoon of sea salt. Let sit for about 10 minutes and then lightly pat dry with a paper towel.

3. Drizzle the eggplant lightly with olive oil and roast for 10 minutes, until the eggplant is softened and golden brown. Let the eggplant cool and then peel of skins off (skin should come off easily).

4. In a food processor add the roasted eggplant with the remaining ingredients and blend until the mixture is creamy and smooth.

To serve: top the Baba Ganoush with a drizzle of olive oil and serve with sliced vegetables, warmed whole grain pita bread, or whole grain crisps.

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Recipe! Garlic Parmesan Spaghetti Squash

As you are getting ready for the holiday season, while it’s fun to go to the tried and true traditional recipes, here is a recipe that would go great with a holiday meal! Or this garlic Parmesan spaghetti squash recipe would make a delicious side dish with dinner too!

Garlic Parmesan Spaghetti Squash - Image Source: iStock

Garlic Parmesan Spaghetti Squash
Serves 6 - 8

Ingredients:
1 spaghetti squash (about 3 pounds)
Salt and pepper to taste
2 tablespoons olive oil plus more for brushing
4 garlic cloves, finely chopped
1 small shallot, finely chopped
¾ cup finely grated Parmesan cheese

Directions:

1. Preheat oven to 400º F.
2. With a knife, carefully score squash and poke holes lengthwise where you’re going to cut it in half. Microwave the squash for 5 minutes. Allow to cool. Carefully cut the squash in a half. Scoop out the seeds.
3. Brush the inside of both halves of the squash with olive oil. Season with salt and pepper.
4. Place the two halves cut side down on a baking sheet lined with parchment paper. Roast the squash until tender, about 30 minutes. Allow several minutes to cool. Using a fork, scrape the insides to create spaghetti like texture. Set aside.
5. Heat 2 tbsp of olive oil in a large skillet over medium heat. Add garlic and shallots. Cook until soft and slightly browned, about 2 - 3 minutes.
6. Add the spaghetti squash and sauté for about 3 minutes. Remove from the heat and then stir in the Parmesan cheese. To finish, season with salt and pepper to taste.

Product Highlights - Bada Bean!

There are tons and tons of new products on the market all the time! It can be overwhelming to keep up and to know what is really worth the money. Here one of our favorite tried and true products that we think are worth considering to add to your shopping list!

Bada Bean Bada Boom

The product: Bada Bean Bada Boom from Enlightened

I have sampled these crunchy protein-packed beans with hundreds of people and the overwhelming majority of people LOVE them!!

Why are they so great? They are full of flavor plus they deliver protein and fiber, so it’s a snack that actually will fill you up. Each serving has only 100 calories, while delivering 7 grams of protein and 5 grams of fiber! And for those that need gluten free foods, they are gluten free!

What are they? They are fava or broad beans that have been tossed with sunflower oil, rice flour, and seasonings. If the fact that they are beans, scares you away… don’t let it! Give them a try, you will likely be very surprised.

Where to buy? Look for these beans in the “health food” section or you can buy them on-line as well from Amazon or their Website. Note - they also come in single serving packs, which are great for on the go snacks.

As a side note - my favorite flavor is Sweet Sriracha! Although there is a new flavor available now, Zesty Ranch and I have a feeling that will be a favorite with everyone in my house.

If you try them, let us know what you think!

Note: This is not a product endorsement, just a product we love!

Recipe! Impossible Spaghetti Sauce

Impossible Spaghetti Sauce - A meatless sauce! Pictured here is a look at the sauce as it is started to cook down.

Have you heard about the new Impossible Burger? It is now available just like you would buy ground ‘beef’ at the grocery store. I gave it a try as a substitute for beef in our favorite homemade spaghetti sauce recipe.

The result - it tasted GREAT and had wonderful texture. Bottom-line, it worked really well as a meat-substitute in my favorite homemade spaghetti sauce. For more on Impossible Foods, visit their website: https://impossiblefoods.com/

Source: Getty Images

IMPOSSIBLE SPAGHETTI SAUCE

Serves 8

Ingredients:
1 tablespoon extra virgin olive oil
1 bell pepper, chopped
1 sweet onion, chopped
1 teaspoon garlic powder
1/2 teaspoon black pepper
1/2 teaspoon salt
12 ounces Impossible Burger (Made from Plants)
12 ounces tomato paste
1/4 cup applesauce
2 quarts canned tomatoes or crushed tomatoes
3 tablespoons sweet pickle relish

Directions:

1. In a large stock pan heat olive oil, over medium heat.

2. Add the bell pepper and onion, cook until tender and starting to lightly brown.

3. Then add the garlic powder, black pepper, salt, and Impossible Burger ‘meat’.

4. Cook until the meat is browned and cooked through.

5. Then add the tomato paste, applesauce, tomatoes, and relish. Simmer over low for 60 - 90 minutes. The sauce will gradually thicken.

Serve over your favorite pasta or veggie noodles!

Nutrition Facts (per serving): 180 calories, 7 grams fat, 3 grams saturated fat, 0 milligrams cholesterol, 210 milligrams sodium, 21 grams carbohydrates, 4 grams fiber, 11 grams sugar, 10 grams protein

It's All About Balance - Tips for the Holiday Season

With Hallmark movies getting ready to air on TV and Halloween candy everywhere, here are some practical tips for balance with the influx of treats this holiday season.

PLAN IT

It is a given that there will be more sweets around this time of year, come up with a plan to enjoy them. For example - have a sweet treat on a specific night per week. Having a plan can help to take it off of the mind knowing that on the specific day it will be time for something sweet. Plus it can help you from having to say no so often!

PICK AND CHOOSE

When thinking about excess, think about sugar in drinks too. For example a 20-fluid ounce bottle of regular soda has about 17 - 19 teaspoons of added sugar.

Instead of having a sugary drink with a meal - have a glass of water or milk instead to cut back on added sugar.

DONATE IT

Send a gratitude package with some sweets to service menu through programs like Operation Gratitude, click here to learn more about the program OR Soldiers’ Angels, click here for more details.

Or look for other ways in your community to donate excess candy!

FUN - YET HEALTHIER

Serve up trays of creatively arranged or designed fruit. Pictured here - Mandarin orange ‘pumpkins’, apple monster mouths, strawberry mummies, ghost pumpkins, or monster kiwi. Fruit kebabs are are great way too to creatively display and serve fruit.

Wishing you a healthy holiday season ahead! Stay tuned for more tips and ideas!

Roasted Cauliflower Hummus

Well, cauliflower has another incredible use… it can double as a hummus. For all those that think they don’t like hummus, dislike chickpeas, or eat low carb, this is the hummus for you!

Roasted Cauliflower Hummus

Ingredients:
5 cups cauliflower florets (about 1 large cauliflower)
1 tablespoon olive oil or avocado oil
1/4 cup tahini (sesame seed paste)
1 fresh lemon, juiced (about 2 tablespoons)
1/4 cup olive oil or avocado oil
1 teaspoon garlic powder
2 tablespoons water
sea salt and cracked black pepper

Directions:

1. Preheat the oven to 425 degrees F.

2. Place the cauliflower florets on a baking sheet and drizzle with oil. Roast for 20 - 25 minutes until the cauliflower is browned and tender. After the cauliflower is roasted, let it cool.

3. In a food processor (working in batches if needed) add the roasted cauliflower, tahini, lemon juice, oil, and garlic powder. Adding water throughout blending and blend until smooth. If needed, add additional water (one teaspoon at a time) to help smooth the texture.

4. Season with sea salt and cracked black pepper.

   Serving suggestions: Serve with sliced vegetables, roasted vegetables, or your favorite whole grain tortilla chips.

   Nutrition facts (per 2 tablespoons): 55 calories, 5 grams fat, 1 gram saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 60 milligrams sodium, 2 grams carbs, 1 gram fiber, 1 gram protein
   

Snack Picks for Busy Days

Snacks can help to fuel the body on even the busiest of days! What you eat and do not eat, will make a difference in helping you power through the day. Here are some practical snack ideas to keep on hand.

Trail mix - a quick handful of trail mix can deliver a mix of healthy fats, some protein, and quality carbs. Opt for those that have mostly dried fruit and nuts.

Apple and Peanut Butter

Pair up apple slices with peanut butter or your favorite nut butter like almond butter for a perfect mix of energy.

On the go tip: Bring along single serve peanut butter cups (e.g. JIF Natural) or nut butter packs (e.g. RX Nut Butter or Justin’s Nut Butter) to go with apple slices.

Carrots and Hummus

Crunchy baby carrots and your favorite hummus is a delicious savory snack! There are so many great types of hummus now, mix up which one you choose to keep your taste buds interested.

On the go tip: Opt for single serving cups (e.g. Sabra) of hummus to go with the carrots!

Pistachios

Perhaps the best thing about pistachios is that 49 pistachios is a serving, which is more than compared to other nuts. Plus cracking pistachios takes a bit of time, which helps to make a serving of this snack last a little longer.

On the go tip: Buy single serving packs of pistachios (e.g. Wonderful Pistachios) that are already portioned out for you! Even switch it up with flavored pistachios like salt and pepper or sweet chili.

Popcorn

This whole grain snack is so tasty! Plus a serving of popcorn is adding in whole grains and fiber to your day. And for an added bonus, 3 cups of popcorn is a serving, which is much larger than a portion size of other crunchy snack foods (a serving of chips is only one handful). Opt for air popped popcorn at home or choose light versions of microwave popcorn or bags of popcorn.

On the go tip: Opt for individual serving bags of popcorn (e.g. Angie’s Boom ChickaPop or similar)!

Peach Burrata Caprese Salad

Peach Burrata Caprese Salad

Busy days call for simple - yet delicious - dinners! This Peach Burrata Caprese Salad is a perfect side dish for dinner. Plus you don’t even have to turn on the oven.

If you haven’t had burrata before, it’s definitely worth a try! Burrata is cheese that has an outer layer of solid mozzarella and the inside the inside is filled with cream. It has a rich creamy flavor and is perfect with a fresh flavors like peach and tomato - or even a traditional caprese salad. Typically burrata is about 2 - 4 oz in size and will serve 2 - 4 people because it is so rich, a little goes a long way. Look for burrata in the cheese section of your grocery store.

This salad is simple to make, you need: fresh peaches, cherry tomatoes or your other favorite type of tomatoes to slice, burrata, fresh basil, and balsamic glaze. Slice the peaches and tomatoes. On a serving plate arrange the peaches and tomatoes around the plate. Top with torn basil leaves and place the burrata in the center. Then before serving, finish with a drizzle of balsamic glaze.

Peach Burrata Caprese Salad

Peach Burrata Caprese Salad
Serves 4

Ingredients:
2 fresh peaches
1 cup cherry tomatoes or 1 large tomato
1/4 cup fresh basil leaves, torn or chopped
1 piece of burrata cheese
balsamic glaze

Directions:

1. Slice peaches and tomatoes. Arrange on serving platter.

2. Top with torn basil leaves. Place burrata in center of serving plate. If you are going to wait to serve this, cover and refrigerate until serving.

3. Immediately before serving, finish with drizzle of balsamic glaze.

Recipe: Chia Cherry Lentil Muffins

These delicious muffins deliver 5 grams of protein each - plus 2 grams of fiber! The fiber and protein boost comes from the lentils incorporated in the muffins. Check out this recipe and to learn more on how lentils can benefit your health - listen to a recent radio interview registered dietitian, Molly Morgan, click here.

Photo Credit: Novel Studios

Chia Cherry Lentil Muffins

Yield 16 Muffins

Ingredients:
1 1/2 cups (370 mL) lentils, cooked
1/2 cup (120 mL) 100% orange juice
2 cups (475 mL) white wheat pastry flour
1 teaspoon (5 mL) salt
2 tablespoons (30 mL) chia seeds
1/2 cup (120 mL) sugar
1/2 cup (120 mL) vegetable or canola oil
1/2 cup (120 mL) vanilla yogurt
2 eggs
1 cup (250 mL) dried tart cherries

Directions:

1. Pre-heat the oven to 350 degrees Fahrenheit (180 degrees Celsius). Prepare 16 muffin tins with paper liners or non-stick cooking spray.

2. Combine the cooked lentils and orange juice in a food processor until the lentils are pureed.

3. In a large mixing bowl combine the pureed lentils, white wheat pastry flour and salt. Stir to combine.

4. Then add chia seeds, sugar, vegetable oil, vanilla yogurt, and eggs. Stir to combine. Then add-in the dried cherries and stir to combine.

6. Pour 1/3 of the muffin mixture in each of the muffin tins. Bake for 20 - 25 minutes, or until a toothpick comes out clean.

7. Cool the muffins on a cooling rack.

Nutrition Facts (per muffin): 210 calories, 8 grams fat, 1 gram saturated fat, 0 grams trans fat, 25 milligrams cholesterol, 160 milligrams sodium, 32 grams carbohydrates, 2 grams fiber, 15 grams sugar, 5 grams protein

Recipe: Blueberry Lemon Yogurt Muffins

Muffins can be a great way to start the day, especially when the base is made with whole wheat pastry flour and filled with blueberries. These muffins freeze great too! Make a batch of muffins ahead or even a double batch, and then freeze some to enjoy at a later date

Blueberry Lemon Yogurt Muffins

Blueberry Lemon Yogurt Muffins

Serves 12 muffins

Ingredients:
1 3/4 cup (420 ml) whole wheat pastry flour
1/2 cup (120 ml) sugar
1 teaspoon (5 ml) baking powder
1/8 (1 ml) teaspoon salt
1 egg beaten
1 cup (240 ml) coconut milk
1/4 cup (60 ml) melted butter
1 Tablespoon (15 ml) lemon zest
1 Tablespoon (15 ml) lemon juice
1/2 cup (120 ml) vanilla yogurt
1 cup (240 ml) fresh or frozen blueberries

Directions:
1. Preheat oven to 350 degrees F. Prepare a muffin tin with muffin pan liners.

2. In a large mixing bowl, combine flour, sugar, baking powder, and salt in a large bowl. Make a well in the center.

3. To the center of the bowl, add egg, coconut milk, melted butter, lemon zest, and lemon juice. Mix just until combined. Then stir in the yogurt and gently fold in blueberries.

4. Divide the batter into prepared muffin tin, fill each muffin cup full with batter. Bake for 25 to 30 minutes, or until a toothpick comes out clean.