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Monday, April 25, 2011

HOMEMADE HUMMUS

• 1 can of garbanzo beans (chick peas)
• 2 cloves of garlic, minced (if allowed, other seasonings like cumin, dill, paprika, cayenne would be good)
• 1 - 2 tbsp tahini (it's made out of ground up sesame seeds)
• Juice from 1/3 of a lemon
• 2 tbsp olive oil
• Salt and pepper to taste

Directions:

Place all of the ingredients in a blender for a few minutes, or until the mixture is creamy and smooth.
Serve in a bowl with fresh vegetables and sliced pita bread.
Fit's Tips: This is a basic recipe, so play around with it - add your own special ingredients like grated carrots or artichoke hearts.



Nutrients per serving: (about 8 servings)

Calories: 102
Protein: 3 g
Carbohydrate: 11 g
Fat: 5 g
Fiber: 2 g
Sodium: 138 mg
Potassium: 95 mg
Phosphorus: 62 mg

MINTY GREEN SMOOTHIE

Serves 1-3
1 ripe banana, peeled and broken into pieces
1 medium apple, cored and cut into chunks
1 ripe pear, cored and cut into chunks
1 lemon, juiced
2-3 cups water
3-4 kale leaves, rinsed and torn
3-4 lettuce or spinach leaves, rinsed
¼ cup fresh parsley leaves
2-4 Tbsp fresh mint leaves

1) Remove the tough stems from the kale and break the kale into pieces. Place the banana pieces, apple chunks, pear chunks, lemon juice and water into the blender. Blend on high, stopping as needed to push the fruit down.
2) Then add the lettuce leaves, kale pieces, parsley and mint leaves; blend again until very smooth. Add more water if needed and blend until completely smooth and brilliant green



nutrients per serving:(2 servings)
Calories: 173
Protein: 3 g
Carbohydrate: 44 g
Fat: 1 g
Fiber: 7 g
Sodium: 54 mg
Potassium: 60 mg
Phosphorus: 611 mg

HUMMUS WITH PEANUT BUTTER

Makes about 15 servings

Ingredients:
• 2 to 3 cloves garlic
• 1 can garbanzo beans (chickpeas), drained and liquid reserved
• 2 to 3 tablespoons smooth peanut butter
• A handful fresh parsley leaves
• 1 lemon, zested and juiced
• Pinch freshly ground black pepper
• Pinch kosher salt
• 1/3 cup extra-virgin olive oil

Directions:
Chop the garlic finely in a food processor. Add the beans and 1/2 of the reserved liquid and process finely or to desired consistency. Add the peanut butter, parsley, lemon zest and juice, black pepper, and salt. Process until it forms a paste. Drizzle in the olive oil and process until it reaches the consistency of mayonnaise.

nutrients per serving:
Calories: 85
Protein: 2 g
Carbohydrate: 6 g
Fat: 6 g
Fiber: 1 g
Sodium: 82 mg
Potassium: 65 mg
Phosphorus: 30 mg