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Category: Recipes

Healthy Hummus Recipe: High-Protein Snack

[ 0 ] April 20, 2009

It’s a chilly, rainy day here in Toronto.  On days like these I crave comfort food.  Instead of reaching for something with empty calories though, I want a healthy but tasty snack.  Hummus fits the bill.  My recipe has an East Indian influence with the addition of coriander (instead of mint) and green chilies.  I also prefer roasting the garlic.  It becomes sweeter and loses most of its strong aftertaste and odor.

Hummus with Tahini and Yogurt


hummus-recipe


Yield:  Approx 2 cups

Ingredients:

1 can chickpeas/garbanzo beans (rinsed, drained)

1/4 cup tahini (sesame paste)

2 tbsps lemon/lime juice

2 tbsps extra virgin olive oil (use cold-pressed for better flavor)

1/4 cup natural, unsweetened yogurt

4-6 cloves roasted garlic

1/4 cup fresh coriander or mint for a traditional taste (wash thoroughly)

1/2 green chili (or more if you can take the heat!)

1/2 tsp sea salt (or to taste)

1/2 tsp fresh ground pepper

1/2 tsp paprika

In a food processor, combine all ingredients except coriander.  Just before reaching the desired (smooth) consistency add the coriander and blend for another half-minute.  Give it a taste – you may wish to add more chili, lemon juice and/or yogurt.

Spoon hummus into serving dish, drizzle extra virgin olive oil on top and sprinkle with some coriander sprigs.

Hummus is excellent as a sandwich/wrap spread or simply served with tortilla/pita chips and crisp, raw vegetables such as red peppers, carrots or celery.  Have fun!

Nutritious Whole Wheat Scones: Recipe

[ 1 ] March 9, 2009

I needed a pick-me-up on this snowy March morning in Toronto.  The old toast-and-jam routine wouldn’t do on this cloudy day (it always snows around my birthday :-(   These breakfast scones definitely hit the spot: quick and easy to bake and eggless too!  You can add pretty much anything to the mixture including blueberries, raisins and chocolate chips.

Yield: 6 medium scones.

You will need:

Insulated cookie sheet or two regular trays (to prevent scones from over browning)

Whole wheat scones are great with jam, butter and/or clotted cream.

Whole wheat scones are great with jam, butter and/or clotted cream.

1 cup whole wheat flour
1 tbsp whole milk powder
1 tsp baking powder
1/4 tsp baking soda
1/8 tsp salt
2 tbsp sugar
1 tbsp brown sugar
3 tbsp cold, unsalted butter
4 tbsp milk
1 tbsp yogurt
2 tsp pure vanilla extract
1/8 tsp cinnamon
pinch of ground cloves

Topping:

1 tbsp milk

Place oven rack in the middle then preheat to 400F (200C).

In a bowl, combine flour, whole milk powder, baking powder, baking soda, salt and sugars. Stir well to combine. Cut cold butter into small pieces, add to flour mixture and mix with pastry blender or two knives until the mixture becomes very coarse crumbs. Add milk, yogurt and vanilla. Stir until dough comes together but do not over-mix. It should be sticky but firm enough to hold its shape.

On a lightly floured surface, gently knead the dough a few times into a ball. Pat or roll out the dough into a circle – should be about 1.5 inches thick. Cut in half, then cut each semi-circle into three wedges. Place wedges at least one-inch apart on a parchment lined baking sheet. With a pastry brush, brush the tops and sides with milk.

Bake for 15-18 minutes or until lightly browned.  Transfer to a wire rack to cool.

Serve warm with butter, jam and/or clotted cream.

Enjoy!


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