A Healthy You: Healthy Recipes
The Super Bowl is next Saturday! Whether you are going to a party or hosting a party, there are plenty of healthy recipes out there and they taste good! Here are a few healthy dips to consider making (all the dip recipes are from fitsugar.com):
Creamy Peanut Butter Dip
- Take one 5.3-ounce container of nonfat Oikos Greek Vanilla yogurt.
- Mix in two tbsp. peanut butter, 1/2 tbsp. honey, and 1/8 teaspoon cinnamon.
- Serve with slices of apple, banana, and pear. Store unused portion in the fridge.
Makes four, two-tbsp. servings. Each serving contains 66 calories, 3.75 grams of fat, .5 grams of saturated fat, .75 grams of fiber, and 5.5 grams of protein.
2 (15.5 ounce) cans garbanzo beans, drained
1/2 cup water
1/4 cup tahini (sesame-seed paste)
1/4 cup fresh lemon juice
2 tablespoons olive oil
1 canned chipotle pepper in adobo sauce
2 cloves garlic
1 1/2 teaspoons cumin
1 (7 ounce) jar roasted red bell peppers, drained
6 oil-packed sun-dried tomatoes, drained
1/2 cup chopped cilantro
1/2 teaspoon salt
ground black pepper to taste
Place the garbanzo beans, water, tahini, lemon juice, olive oil, chipotle pepper, garlic, and cumin in the bowl of a food processor; blend until smooth. Add the red peppers, sun-dried tomatoes, cilantro, salt, and pepper. Pulse the mixture until the ingredients are coarsely chopped into the hummus base. Transfer to a serving bowl, cover, and chill until ready to serve.
Creamy White Bean Veggie Dip
1 15-ounce can of cannelini beans, rinsed and drained
2 cloves garlic
1 tablespoon olive oil
3 tablespoons plain nonfat Greek yogurt
1/4 cup loosely packed fresh dill
3 tablespoons fresh lemon juice
Salt and pepper to taste
Fresh dill sprigs for garnish
- Place the beans, garlic, oil, yogurt, dill, and lemon juice in a food processor. Blend until smooth.
- Garnish with fresh dill and serve with a variety of chopped veggies.
Black Bean Dip
* 2 cans black beans, drained and rinsed*
* 1/4 cup reserved black bean liquid*
* 1/4 of a medium red onion
* 1 roma tomato
* 2 garlic cloves
* 2 T chopped fresh cilantro
* 1 T lime juice
* 1/2 T apple cider vinegar
* 1 t cumin
* 1/2 t sea salt
* 1/4 t cayenne pepper
This dip has a nice kick from the garlic, red onion, and cayenne pepper, and pairs well with tortilla chips and fresh veggies. I think it would be great as a sandwich spread as well! And the nutrition facts aren’t too shabby either – low-cal, almost no fat or sugar, and a good amount of fiber and protein – score!
- Place all ingredients in a blender or food processor and puree until smooth.
- Transfer the dip to a bowl, add more sea salt to taste, garnish with leftover cilantro and serve. It can be stored in the fridge, but I think it tastes best at room temp.
Mango Red Pepper Salsa
2 ripe mangoes, peeled, pitted, and diced
1 red pepper, diced
Half a red onion, chopped
3 tablespoons fresh cilantro leaves, chopped
3 tablespoons fresh lime juice
1 teaspoon red pepper flakes
Dash of cayenne pepper
Salt and pepper to taste
- Combine all the ingredients in a bowl.
- Cover and allow to sit in the fridge for at least one hour.
- Serve with chips, crackers, or toasted bread.
Disclaimer - I am not a dietician! I cannot recommend what diet is best for you. That is something that you need to work on with your doctor and/or personal trainer. I’m giving you ideas based on what has worked for me. You may notice that I may or may not put the calorie count on the recipe. I don’t count calories, so that is not a factor for me. When eating healthy foods, the calorie count is higher than what you may think. So, some people choose a meal that is lower in calories, but it’s actually less healthy than a meal with all natural ingredients with higher calories. Again, I am posting all recipes that have worked for me and have been approved by my trainer.
Also, don’t automatically turn your nose to a recipe that doesn’t sound good. You may actually enjoy it. AND be open to trying new foods. I have been really good about that. For example, I have never liked sweet potatoes, but I am trying them in new recipes and I am really starting to like them. I’m glad I am introducing them into my diet because there are so many health benefits to eating sweet potatoes. Some include (courtesy of care2.com):
- They are high in vitamin B6. Vitamin B6 helps reduce the chemical homocysteine in our bodies. Homocysteine has been linked with degenerative diseases, including the prevention of heart attacks.
- They contain Vitamin D which is critical for immune system and overall health at this time of year. Both a vitamin and a hormone, vitamin D is primarily made in our bodies as a result of getting adequate sunlight. You may have heard about seasonal affective disorder (or SAD, as it is also called), which is linked to inadequate sunlight and therefore a vitamin D deficiency. Vitamin D plays an important role in our energy levels, moods, and helps to build healthy bones, heart, nerves, skin, and teeth, and it supports the thyroid gland.
- Sweet potatoes are a good source of magnesium, which is the relaxation and anti-stress mineral. Magnesium is necessary for healthy artery, blood, bone, heart, muscle, and nerve function, yet experts estimate that approximately 80 percent of the population in North America may be deficient in this important mineral.
Your daily diet should have healthy foods like fruits, vegetables, and whole grains. They’re loaded with fiber, vitamins, and minerals. You can incorporate those foods into your main meals or as snacks.
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