Spring Pea Hummus Spread

This spring hummus is bright in color and flavor! It’s made from a few simple ingredients and all you need to do is blend them together. Spread it on toast for an easy lunch — maybe top it with some crumbled goat cheese or crispy prosciutto too :) You can also serve this with veggies and crackers for a tasty appetizer!

Ingredients:

• 1 cup frozen peas, thawed

• 1 15 oz. can chickpeas, rinsed and drained

• 1/4 cup olive oil

• 2 tbsp lemon juice

• 1 clove of garlic, minced

• 1-2 tbsp water

• 1/4 tsp salt

Directions:

• Combine all ingredients in a blender or food processor and blend until smooth. If needed, add a few splashes of water to help create a smoother consistency.

White Bean and Almond Hummus with Cinnamon Spiced Carrots

When I was in New Zealand for my honeymoon, I went to a tapas restaurant in a town called Wanaka and we had these roasted, spiced carrots over an almond hummus. It was so delicious and I decided I needed to try my own version once we got back. And that’s exactly what I did! I find that adding a little flare to veggie dishes make them so much more exciting and delicious. Having some sort of sauce or dip always elevates the flavor and makes a dish feel special!

Ingredients

(Serves 2)

For the carrots

• 6 carrots, sliced in half lengthwise

• 1 tbsp avocado oil 

• ¼ tsp cinnamon

• ¼ tsp cumin

• ¼ tsp salt

For the white bean and almond hummus

• 1 15.5 ounce can cannellini beans (or 1 ½ cups cooked beans)

• 3 tbsp almond butter

• ¼ cup olive oil

• 1 clove garlic, roughly chopped

• ½ tsp salt and ¼ tsp pepper 

• 1 tbsp water

Directions:

Served here with a lentils and cinnamon and paprika spiced cauliflower

• Preheat oven to 425 degrees

• Toss carrots with avocado oil, cinnamon, cumin, and salt. Place on a baking sheet and roast for about 45 minutes, tossing occasionally until tender and browned. 

• Meanwhile, prepare the hummus by combining beans, almond butter, olive oil, garlic, salt, pepper, and water in a food processor. Blend until smooth. Taste and adjust seasonings if needed. If too thick, add another tbsp of water.

• Spread hummus on a serving plate and place slightly cooled carrots on top. Garnish with parsley (optional)

NOTES: Other white beans, such as butter beans, will also work here! Using dried beans are a better bang for your buck. Also, canned beans can be high in sodium, so if you have the time and ability to forward-plan, I recommend using dry beans (soak them and cook them), but if you’re like me, I resort to using the canned kind most of the time! 

Health Benefits of Cannellini Beans:

• They are an inexpensive source of high-quality protein, which keeps us full and our muscles working properly. A half cup gives you about 8 grams of protein!

• White beans are an excellent source of insoluble fibre, which helps maintain a healthy digestive system. 

• Their high soluble fiber content can help provide you with stable energy levels throughout the day and also helps to remove toxins from our bodies.

• Cannellini beans are rich in magnesium, which aids in optimizing blood flow and keeping arteries healthy

• They help maintain healthy blood sugar levels, which is important in preventing diabetes

Sources and additional reading:

• https://www.stylecraze.com/articles/health-benefits-of-cannellini-beans/

• https://www.naturalfoodseries.com/11-benefits-cannellini-beans/

• https:/draxe.com/nutrition/cannellini-beans/

Beet Hummus

I went to Tartine the other day for lunch and was obsessed with their beet hummus because it was a beautiful pink hue, but it also tasted delightful! I decided to go ahead and try my own version at home and here it is! It tastes great, takes 5 minutes to make, and will brighten up any crudite platter :)

Ingredients:

• 1 raw medium/large beet, peeled and diced

• 1 cup cooked chickpeas (canned is fine)

• 3 tbsp olive oil

• 2 tbsp tahini

• 2 tbsp water

• Juice from ½ lemon (about 2 tbsp)

• ½ tsp salt

Directions

• Add all ingredients to a blender or food processor and blend until smooth. Add extra salt if needed! 

• Serve with fresh vegetables, crackers, or slices of crusty bread

Fig and Ricotta Crostini

Just before being served at book club. The photos without the balsamic drizzle looked slightly better, but the balsamic really makes it!

I love figs, but I honestly never tried a fresh fig until I moved to California. As a kid, I ate a lot of Fig Newtons, but I don’t think I had any clue what a real fig fruit actually looked like! A few years ago, I remember going into work one day and a co-worker had brought in a bowl of fresh figs from his fig tree, and I was obsessed. They are great to just snack on, but they are also amazing when paired with tangy and acidic flavors. Try making fig and goat cheese bites, add them to a salad with toasted nuts, or enjoy them over some greek yogurt with a drizzle of honey and sea salt for a satisfying dessert! 

Here is a super simple fig recipe that is a real crowd pleaser when served as an appetizer at a dinner party. It’s bursting with flavor, yet it couldn’t be easier to prepare! 

Ingredients

(serves 8)

• 8 slices whole grain fresh bread, about ½-in. thick, grilled or toasted

• 8 large ripe figs, thinly sliced

• ½ cup whole-milk ricotta cheese

• 3 tbsp aged balsamic vinegar

• 3 tbsp good quality olive oil

• Flaky sea salt, like Maldon

Directions

With the delicious balsamic drizzle :)

• Grill or toast the bread slices

• Once cooled, drizzle each slice with olive oil

• Spread about 1 tbsp ricotta cheese on each slice

• Sprinkle flaky sea salt on top

• Top with fig slices

• Drizzle with balsamic vinegar

Note: The amount of cheese, olive oil, balsamic, and figs that you top your toast with depends on the size of your bread and how topping-heavy you want to go! Enjoy :)

Health Benefits of Figs:

• They are an excellent source of fiber, which aids in digestion and helps relieve constipation

• Figs are rich in antioxidants, which helps combat oxidative stress and slow down the aging process

• Figs help boost the immune system with their natural antibacterial and antifungal properties

• They are high in potassium, which helps with overall heart health and managing blood pressure

• Since they are quite sweet, with high levels of natural sugar, they are best enjoyed in moderation
  

Sources and Additional Reading:

• https://draxe.com/nutrition/fruit/figs-nutrition/

• https://www.naturalfoodseries.com/11-benefits-figs-anjeer/

• https://nutritiontribune.com/health-benefits-of-figs/

Cantaloupe and Cucumber Salad

This summer salad is so incredibly refreshing because both cucumber and cantaloupe have high water contents and are super hydrating. Additionally, while this dish is incredibly simple and only has a small handful of ingredients, it packs a flavorful punch. The cantaloupe (make sure it’s ripe!) is so delicate and sweet, the cucumber is crisp and earthy, and the simple dressing brings a bit of tang with the acidity. I also love the fresh basil (I used baby basil from the garden, but regular basil or even mint would be great too), which I feel brings it all together. This salad would also be great with some high quality, salty feta crumbled on top. Paired with a cool, crisp glass of wine, and you have yourself a popular starter or side dish this summer/early fall!

Ingredients:

(serves 6)

• 1 medium sized ripe cantaloupe

• 4 small/medium sized cucumbers

• 1 tbsp fresh chopped basil

• Juice from 1 lime

• 2 tbsp olive oil

• 1 tbsp white wine vinegar

• Salt and pepper to taste

Directions:

• Cut the melon in half and scoop out the seeds. Cut the rind away and chop melon into thin 2 inch long slices

• Cut cucumbers on a diagonal to create similarly sized pieces.

• Whisk lime juice, olive oil, vinegar, salt and pepper until combined.

• Arrange cantaloupe pieces on the bottom layer of a serving dish. Top with cucumber slices and basil. Drizzle the dressing on top and serve!
  

Health Benefits of Cantaloupe:

• Cantaloupe is one of the highest fruit sources of beta-carotene, an antioxidant that converts into vitamin A in the body

• They are an excellent source of vitamin C, which boosts your immune system and protects against damage from free radicals

• They are super hydrating with their high water and electrolyte content, so they make a great snack or post-workout treat

• Their high percentage of water helps keep things moving in the digestive tract and detoxify the body by helping to remove toxins and waste.

• They are an alkaline food, which can help balance the PH levels in the body, and that can prevent inflammation and disease formation.

Sources and additional reading:

• https://www.medicalnewstoday.com/articles/279176.php

• https://draxe.com/nutrition/fruit/cantaloupe-nutrition/

• https://www.wellandgood.com/good-food/benefits-of-cantaloupe/

Peach Salsa

This salsa is so dreamy. The sweetness from the peach, the tang from the lime, and the crunch from the red pepper makes this combination so incredible and fresh. I love making a big batch and serving it with tortilla chips as an appetizer or spooning it over grilled meats (like chicken or pork tenderloin) for added flavor and brightness.

Ingredients: (serves 4)

• 3 ripe peaches, skin removed and diced

• 1 lime, juiced

• ½ red pepper, diced

• ¼ red onion, diced

• 2 tbsp fresh mint leaves, finely chopped

• Salt and pepper to taste

Directions:

• Combine all ingredients in a small bowl. Mix well.

• Taste and adjust seasonings as needed

• For some kick, add jalapeno or red pepper flakes

Health Benefits of Peaches:

• Peaches are a great source of Vitamin C and Zinc, which are both antioxidants that help prevent infection and support optimal functioning of the immune system

• They are high in potassium, which helps the body perform nerve signaling, maintains healthy metabolic functioning, regulaties muscular tissue, and maintains electrolyte balance.

• Peaches are high in Caffeic acid, a powerful antioxidant, which can inhibit a type of tumor that grows in fibrous connective tissue. They have also been found to stunt cancer growth in the colon.

• They are great for skin health; the antioxidants and vitamins in peaches have been shown to hydrate and revitalize the skin.

Sources and additional reading:

• https://www.spinemd.com/news-philanthropy/take-a-bite-out-of-these-5-health-benefits-of-peaches

• https://www.naturalfoodseries.com/11-health-benefits-peach/

• https://draxe.com/peach-nutrition/

• https://www.organicfacts.net/health-benefits/fruit/health-benefits-of-peach.html

Smoky Eggplant Dip

I love making veggie-centric dips. They are always a crowd pleaser, but they also provide us with a nutrient-dense, yet delicious snacking option. Plus, they are so quick and easy to make! This one is a bit more time consuming, but once the eggplant is prepared, you throw everything into a blender or food processor and it’s ready in no time.

Ingredients:

• 2 medium eggplants

• 5 tbsp tahini

• 2 tbsp olive oil

• 1 garlic clove, roughly chopped

• Juice from 1 lemon

• ¼ tsp cumin

• 1 tsp salt

Directions:

• Char eggplants. First, poke holes in the eggplant (with a fork). Then you can either broil (for about 10-12 minutes, flipping at the halfway point) or place directly over a gas flame, turning every so often as to char the skin of the eggplant.

• Turn oven to 375 degrees.

• Allow eggplants to cool. Then chop off stems and slice in half lengthwise. Roast on a baking sheet, flesh side down, for 25-30 minutes, or until flesh in very tender and soft

• Remove outer skin from eggplants. Place eggplant flesh, and the remaining ingredients into a blender. Blend until smooth.

• Taste and adjust seasonings as needed.

• Garnish with olive oil, sea salt, and toasted pine nuts.

Carrot Dip with Harissa and Cumin

This dip is a guaranteed crowd-pleaser served as an appetizer. The rich, spice-driven flavors from the harissa and cumin mixed with the natural sweetness from the carrots is the perfect combination. Top it off with some fresh herbs, high quality olive oil, sesame seeds, and flaky sea salt to really wow your taste buds (and your guests).

Health Benefits:

• Carrots are rich in beta-carotene, which our bodies convert to vitamin A, which is important for eye health and our immune systems

• They are rich in antioxidants, which is helpful in reducing effects of early aging and in cancer prevention

• Eating carrots can reduce cholesterol levels and the risk for coronary heart disease

• They are high in fiber, which helps promote healthy digestion

Ingredients:

• 6 medium/large carrots

• 2 tbsp olive oil (plus more for finishing)

• 1 tbsp freshly chopped parsley

• 1 tsp cumin

• 1 tsp harissa

• 1/4 tsp salt

• 1/4 tsp pepper

• Sesame seeds for garnish

Directions:

• Bring water (make sure it's salted) to a boil

• Meanwhile, peel carrots and chop off the ends

• When water is boiling, add carrots to pot, and boil for 10 minutes or until carrots are soft when poked with a fork

• Transfer to a food processor and blend with olive oil, harissa, cumin, salt, and pepper

• Scoop into a bowl - let cool - then top with freshly cut parsley (or cilantro), sesame seeds, flaky sea salt, and a drizzle of olive oil

Sweet Potato "Toast" with Avocado

Today is my first post for….drumroll…ingredient of the week! I am excited to announce my newest idea to inspire recipe creativity and an understanding for the various health benefits associated with the foods we eat. Each week, I will introduce the ingredient, explain its health benefits, and give you at least one recipe. Ready!? Our first ingredient of the week is the sweet potato!

Health Benefits:

• Sweet potatoes are rich in vitamins A and C, which are essential for immune support.

• They are anti-inflammatory and easy to digest

• They are high in fiber (keeps you full, doesn’t spike blood sugar, helps alleviate constipation)

• They help regulate blood pressure with their high levels of potassium

• Their naturally sweet flavor reduces sugar cravings

Recipe inspiration: Sweet Potato “Toast” with Avocado

I love roasted sweet potatoes on their own, cut into ¼ cubes or “fries,” but this recipe has a little more flare and flavor! These sweet potato “toasts” are perfect for breakfast or a snack. The starchy, fiber-rich sweet potato topped with a heaping amount of creamy avocado will keep you full and satisfied. If you’re feeling extra ambitious (or hungry), top your “toast” with a fried egg.

Ingredients: (Serves 4)

• 1 large sweet potato

• 2 ripe avocados

• 1-2 tbsp extra virgin olive oil

• Salt to taste

• Pepper to taste

• Red pepper flakes to taste

Directions:

• Preheat oven to 400 degrees

• Slice the ends off the sweet potato and then slice the sweet potato lengthwise into ¼ inch slices

• Coat with olive oil and a sprinkling of salt and pepper

• Place on baking sheet and place in the oven

• After 12 minutes, flip the “toasts”

• Roast for 12 more minutes or until browned and the flesh is soft when touched with a fork

• While “toasts” cool, mash the avocado in a small bowl

• Spoon the avocado on top of the toasts

• Drizzle the tops with sea salt, pepper, and red pepper flakes

Roasted Beet Dip

This is the perfect starter if you serve appetizers before your Thanksgiving meal, but it’s really great anytime of year as an alternative to hummus for dipping and snacking. This has been a MAJOR crowd pleaser at the past couple of dinner parties I’ve had, and for that reason, I’m posting the recipe here for you all to enjoy! Roasting the beets before blending them adds a rich, sweet, earthy flavor that is so deliciously satisfying. Serve this up with some thick-cut roasted delicata squash or sweet potato fries. Or consider just serving it next to some store bought hummus, crackers, celery, and carrots for a sophisticated twist on a crudite platter. Your guests will be impressed!

Health Benefits of Beets:

• Beets are rich in betalains (a phytonutrient responsible for the pigmentation in beets), which have powerful antioxidant and anti-inflammatory properties

• Beets help keep your liver healthy so it can continue to get rid of toxins in your body

• They are naturally sweet, especially after roasting, and eating sweet vegetables and fruits can reduce your sugar cravings

• They have high levels of phyto-nitrates, which helps your body lower and maintain healthy blood pressure levels. These phyto-nitrates also boost athletic performance and brain function.

• They are full of essential nutrients and minerals, like magnesium, potassium, copper, iron, phosphorus, Vitamins A, B, and C
  

Ingredients

• 4-5 medium sized beets, washed and dried

• 1 clove of garlic

• Juice from half of a lemon

• ¼ cup of good quality olive oil

• Salt and pepper to taste

Directions

• Preheat oven to 375

• Cut beets into ¼ inch wedges and mix with a drizzle of olive oil, some salt and pepper

• Roast at 375 for 45 min to an hour, until soft when poked with fork

• Put roasted beets with remainder of ingredients in a blender and pulse until a paste forms

• If mixture needs more moisture, add some olive oil, water, or lemon juice until it reaches the consistency you like

Ingredients needed

Beets ready to be roasted

Served here with roasted delicata squash

Beet dip served next to hummus and leftover chimichurri sauce