White Bean Dip

Ingredients

  • 1 15.5 ounce can cannellini beans, rinsed and drained
  • 1 teaspoon pesto
  • 2 teaspoons freshly squeezed lime juice
  • 1 teaspoon minced garlic
  • 1 teaspoon ground cumin
  • 2 tablespoons Parmesan cheese
  • 1 tablespoons extra virgin olive oil

(Makes 6 servings)

Directions

Add all ingredients to a food processor or blender. Process until smooth.

Calories: 100; Total fat: 4 grams; Saturated fat: .7 grams; Sodium: 266 mg; Carbohydrate: 11 grams; Fiber: 3.5 grams; Protein: 5 grams

Classic Hummus

Ingredients

  • 1 garlic clove, minced
  • 3 tablespoons lemon juice from concentrate
  • 1/3 cup tahini paste
  • 1/3 cup water
  • 1 15-ounce can chickpeas, rinsed and drained
  • ½ tablespoon ground cumin

(Yields 2.5 cups; Serving size: ¼ cup)

Directions

In a food processor, process garlic, lemon juice and tahini to a smooth paste. Add chickpeas, water and cumin and blend until desired texture achieved.

Calories: 95; Total fat: 4.5 grams; Saturated fat: .6 grams; Sodium: 129 mg; Carbohydrate: 12 grams; Fiber: 2 grams; Protein: 3.5 grams

Classic Guacamole

Ingredients

  • 2 ripe avocados, peeled, pitted and diced
  • ¼ cup chopped cilantro
  • 1 lime, juiced
  • ½ white onion, chopped

(Makes 8 servings)

Directions

In a small mixing bowl, mash avocados until smooth but chunky. Add cilantro, lime juice and onion and mix to combine.

Calories: 75; Total fat: 7 grams; Saturated fat: .9 grams; Sodium: 0 mg; Carbohydrate: 5 grams; Fiber: 3 grams; Protein: 1 gram

Lentil Marinara Sauce

Ingredients

  • 1 cup chopped onion
  • 2 green peppers, diced
  • 2 teaspoons extra virgin olive oil
  • 1 teaspoon pepper
  • 2 tablespoons dried oregano
  • 1 tablespoon fresh parsley
  • 1 tablespoon dried basil
  • 1 teaspoon garlic powder
  • 4 cups tomato sauce
  • 1 cup tomato paste
  • 4 cups water
  • 2 cups lentils, rinsed

(Makes 10 servings)

Directions

Sauté onions and green peppers in oil for 10 minutes. Add seasonings, tomato sauce, paste, lentils and water. Simmer uncovered on low for 2-3 hours, stirring occasionally

Calories: 215; Total fat: 2 grams; Saturated fat: .3 grams; Sodium: 724 mg; Carbohydrate: 40 grams; Fiber: 13 grams; Protein: 14 grams

Lentil & Black Bean Salsa

Ingredients

  • 1½ cups cooked lentils
  • 1 15.5 can black beans, drained and rinsed
  • ½ red bell pepper, chopped
  • ½ small onion, chopped
  • 1 medium tomato, chopped
  • 1 cup chopped and washed kale
  • 1 teaspoon minced garlic
  • ½ cup chopped cilantro
  • 2 tablespoons lime juice
  • Hot sauce to taste

Directions

Mix all ingredients in a large bowl. Enjoy with your favorite whole grain tortilla chips!

Calories: 85; Total fat: 0 grams; Saturated fat: 0 grams; Sodium: 173 mg; Carbohydrate: 17 grams; Fiber: 5 grams; Protein: 6 gram

Spinach-Artichoke Dip

Ingredients

  • 4 oz. reduced-fat cream cheese
  • 1 cup nonfat plain yogurt
  • ¼ cup fresh grated Parmesan cheese
  • 10 oz. frozen chopped spinach, thawed and squeezed dry
  • 1 can water-packed artichoke hearts, drained and chopped
  • 1 clove garlic, minced
  • Pinch sea salt
  • 1/8 teaspoon fresh cracked black pepper

(Makes 10 servings)

Directions

Preheat oven to 400F. Combine all ingredients in a large bowl. Mix until well combined. Transfer to a medium heat-proof dish. Sprinkle the top with and additional 1 tablespoon. Parmesan cheese. Place in the oven and bake 20-25 minutes until the top of the dip begins to brown.


Source: Tiffani Bachus RD & Erin Macdonald RD

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Simple Italian Salad Dressing

Ingredients

  • ¾ cup extra virgin olive oil
  • ¼ cup white wine vinegar
  • ½ teaspoon minced garlic
  • ½ teaspoon dried oregano
  • 1 tablespoon chopped parsley
  • Fresh ground pepper, to taste

Serving size: 2 tablespoonsMakes 8 servings

Directions

Place all ingredients in a jar. Secure the lid and shake until thoroughly mixed.

Calories: 180; Total fat: 20 grams; Saturated fat: 2.7 grams; Sodium: 0 mg; Carbohydrate: 0 grams; Fiber: 0 grams; Protein: 0 gram

Simple Balsamic Vinaigrette Salad Dressing

Ingredients

  • ¼ cup balsamic vinegar
  • 2 teaspoons dark brown sugar
  • 1 tablespoon chopped garlic
  • ¼ teaspoon salt
  • ½ teaspoon fresh ground pepper
  • ¾ cup olive oil

Serving size: 2 tablespoonsMakes 8 servings

Directions

Place all ingredients in a jar. Secure the lid and shake until thoroughly mixed.

Calories: 190; Total fat: 20 grams; Saturated fat: 2.7 grams; Sodium: 76 mg; Carbohydrate: 3 grams; Fiber: 0 grams; Protein: 0 gram

Sweet Balsamic Salad Dressing

Ingredients

  • 6 ounces orange juice
  • 3 tablespoons balsamic vinegar
  • 1 teaspoon brown sugar
  • 1 teaspoon cumin
  • ½ cup olive oil

Serving size: 2 tablespoons Makes 11 servings

Directions

Place all ingredients in a jar. Secure the lid and shake until thoroughly mixed.

Calories: 140; Total fat: 15 grams; Saturated fat: 2 grams; Sodium: 55 mg; Carbohydrate: 2 grams; Fiber: 0 grams; Protein: 0 gram