Tuesday, April 22, 2014

A nutty smoothy!

Smoothies are my go to morning breakfast. They are loaded with fiber, vitamins, and minerals. Plus, they taste delicious too! It's a great way to sneak some veggies in as well. This smoothie is so scrumptious that it could be served as a dessert. Sometimes, I add cacao powder for an extra oxidant boost. If your allergic to peanuts, substitute cashew, almond, or walnut butter. To spice this drink up a bit add cinnamon, cardamom, or nutmeg.

Peanut Butter Banana Smoothie

Serves: 2   Cook Time: 0 min      Prep Time: 2 min

  • 1 Cup Milk or Milk Substitute
  • 1 large ripe Banana, cut into 2 inch pieces
  • 2 Tablespoons Peanut Butter
  • 1 Teaspoon Honey
  • a handful of ice


Place all ingredients in blender and enjoy.

Wednesday, April 9, 2014

A healthy dip!

Hummus is a wonderful middle eastern dip to have in your fridge. Instead of buying those expensive and high in sodium pre made hummus, try making it yourself. It will save you some money and taste fabulous!

Hummus is not only easy and taste great, but its a great source of nutrients. It's highly nutritional due to a high source of fiber and protein.  Hummus is low in sodium, fat and calories. The veggies that you dip in it, give you an additional nutritional boost. Enjoy this snack and be guilt free.

It took me awhile to achieve a smooth hummus. I had made it multiple times before and couldn't perfect the texture. There were many techniques to increase it being smooth, but did I really wanna spend time removing all the skins from chickpeas or starting from dried beans? This is supposed to be a quick and easy snack. After many trials and recipe adjustments, I had found a wonderfully quick way to make a beautifully smooth hummus.

Hummus Ingredients


    All ingredients are in
  • 1 15 oz. can Chickpeas or Garbanzo Beans, drained and liquid reserved
  • 4 Tablespoons Extra Virgin Olive Oil
  • 1 Lemon, juiced and zested (zest optional)
  • 2 Tablespoons Tahini (sesame seed paste)
  • 1/4 Cup Chickpea Liquid
  • 1 Teaspoon Ground Cumin
  • 1 Clove Garlic
  • Salt to taste


Place all ingredients except lemon zest in food processor or Vitamix. Make sure to stir your tahini. It is like the peanut butter of the middle east. It separates when it sits, so mix it up a bit. Blend until smooth. Add salt to taste and lemon zest to taste. Serve with cucumber, carrots, tomatoes, pita bread, or pita chips.

A delightful dip!
Some alternative uses for hummus include:
  • middle eastern style seven layer dip
  • middle eastern style pizza
  • sandwich spread
  • can be made in a light salad dressing
  • serve with falafel
A colorful presentation!
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