Chickpea Cookie Dough!?

You got it! Another deceptive yet nutritious and delicious dessert for you to whip up for your family tonight!  Similar to my black bean brownies, this recipe uses beans as its creamy base.

Chickpea Cookie Dough

recipe adapted from http://www.greenshakesandgiggles.com/
Ingredients:
1/2 cups chickpeas (1 can, drained)
heaping 1/8 teaspoon sea salt
1/8 teaspoon baking soda (a bit more)
1 Tablespoon + 1 teaspoon pure Watkins vanilla extract
up to 1/4 cup nut butter
1 and 1/4 cup pitted dates, soaked
1/3 cup chocolate chips or dark chocolate chips
2 Tablespoons oats
few drops of stevia
Milk or nondairy milk as needed to thin (a few T at the most)
Instructions:
In a bowl, cover the dates with 1/2 cup water.  Let this sit for several hours (the original recipe says 8 but you can get away with 2-3).  Add all ingredients (including the date water), except chocolate chips, to a blender or food processor and blend until smooth.  Refrigerate for 20-30 minutes and then stir in chocolate chips.

Serve as a dessert dip (with apple slices, animal crackers, etc) or pudding, mix into oatmeal, stuff into cupcakes or top pancakes with it.  Remember it is a dessert so don’t eat all the batter at once 🙂  The taste is similiar to a cough flavored Larabar!

Untill next time…
look good, feel good, do good
Sara B.

Cream of Potato & Pear Soup

As my season for warm and comforting soups wraps up, I thought I would cook up one more delish bisque. 
Cream of Potato & Pear Soup
adapted from Clean Eating Magazine
Ingredients:
1 C low sodium chicken broth (I use Watkins powder)
1 lb organic potatoes (redskin is preferred), chopped into 1 inch cubes
1 yellow onion, chopped
1 T dried rosemary
1 T dried sage
1 lb ripe Bosc pears, cored and chopped
1 lb greens (organic spinach, organic kale, or Swiss chard, etc), finely chopped
1 15oz can navy beans, drained and rinsed
1 pint low-fat milk
1 large carrot, peeled and shredded
2 oz shaved Parmesan cheese
ground black pepper and sea salt, to taste
Instructions:
In large soup pot, bring broth and 1 C water to a boil. Add potatoes, onion, rosemary, and age.  Reduce heat to medium and simmer for 10 minutes.  Stir in pears and immediately remove from heat.  With an immersion blender, puree mixture until smooth.  (you can use a blender as well, just need to let the soup cool and then blend in batches.)  Return pot to stove and heat on medium-low.  Stir in greens and bring to a gentle simmer.  Cook, stirring occasionally, until thickened, about 5 minutes.  Reduce heat to low and stir in beans.  Gradually add milk, stirring constantly until heated through.  Remove from heat and divide into bowls.  Garnish with carrot, Parmesan, and pepper. 

Until next time…
look good, feel good, do good
Sara B.

Slow Cooker Chicken Barley Stew

Short on time when you come home from worK?  Prepare the cut veggies the night before, throw it all in a crock pot the next morning and set to low and viola…dinner is ready when you come home (and it smells great too.)
Slow Cooker Chicken Barley Stew
from the kitchen of fellow crossfitter, Katie and Clean eating Magazine

INGREDIENTS:

  • 32 oz low-fat, low-sodium chicken broth
  • 1 tbsp garlic, minced
  • 1 tsp garlic sea salt
  • 1/2 tbsp thyme (1 T of fresh herbs equals 1 tsp of dried is you only have dried on hand)
  • 1/2 tbsp basil
  • 1/2 tbsp cilantro
  • 1/4 tbsp dill
  • 2 bay leaves
  • 1/2 tbsp fresh ground black pepper
  • 12 oz boneless, skinless chicken breast, cubed (uncooked)
  • 1/2 cup uncooked black-eyed peas, rinsed and picked through
  • 1/2 cup barley
  • 1 medium sweet onion, cubed
  • 20 oz potatoes, peeled and cubed (best to choose organic)
  • 10 oz carrots (3 large), peeled and cut into 1/2-inch slices
  • 8 tbsp low-fat sour cream (optional) or J choose skim cottage cheese for his topping
  • I added a few dashes of Cholula
  • I also added some sliced of avocado for a healthy fat

INSTRUCTIONS:

  1. Fill a slow cooker with broth, 8 oz water, garlic, herbs and pepper. Add chicken, peas and barley, then layer onion, potatoes and carrots overtop. Liquid should just cover vegetables. Do not stir.
  2. Allow to simmer overnight, at least 4 to 6 hours. Remove bay leaves and stir before serving. Spoon 1 cup into each bowl and top with 1 tbsp sour cream, if desired.
Nutrients per 1-cup serving without sour cream: Calories: 230, Total Fat: 2.5 g, Sat. Fat: 0.5 g, Carbs: 30 g, Fiber: 5 g, Sugars: 4 g, Protein: 21 g, Sodium: 240 mg, Cholesterol: 40 mg
Any other time savor secrets out there?!  I would love to hear from you and create a post for all those busy families!

Contact me today for your personalized nutrition plan…tackle your health before the holidays!

Until next time…
look good, feel good, do good
Sara B.

Smoky Black Bean And Corn Chowder Recipe

The other day J came home and handed me a blank receipt with a list of ingredients written on it in black permanent marker. He said is was a delicious soup he had at a restaurant in Fargo and insisted I tried to “remake.” With only knowing what was actually in the soup and not to what degree I started investigating recipes. I finally found one that with a few manipulations and “healthifying” efforts fit the bill.
Smoky Black Bean And Corn Chowder
from cdkithcen.com

Ingredients:
1/2 cup yellow onions, chopped
1 cloves garlic, finely chopped
2 stalks organic celery (with leaves)
2 tablespoons butter (I use Land O Lakes whipped butter)
1/2 cup evaporated milk instead of cream
1/4 teaspoon black pepper, freshly ground
1 1/4 teaspoon sea salt
1 can whole kernel corn, drained
8 ounces black beans, canned, drained
3 cups chicken broth
5 slices turkey bacon or you could use Canadian bacon
1ish chipotle peppers (come in a can) – watch out these suckers are hot and people can add their own if they desire more heat
1 tsp cumin
chili powder (optional, I found there to be enough spice from the chipotle peppers)
Instructions:
Cook bacon to desired crunchiness in soup pot. Remove from heat and dice into pieces.
In a soup pot, saute onion, garlic and celery in butter until tender but not brown. Stir in salt and black pepper.
Add milk and chicken broth and bring to a boil, stirring constantly for about 1 minute.
Stir in drained corn, bacon pieces, chipotle pepper and drained black beans. Add cumin. Reduce the heat and simmer for 10 minutes or until ready to serve. Garnish with a spoonful of Greek yogurt. Makes 6 servings.

Until next time…
look good, feel good, do good
https://davissportsnutrition.com/

Black Bean Patties

Black Bean Patties

a good recipe for meatless Mondays

Ingredients:
2 c black beans, canned or cooked, rinsed and drained
1 small onion, peeled and coarsely chopped
2 cloves fresh garlic
1 carrot, chopped fine or grated
1/2 c oats
1/4 c nut butter (almond, peanut)
1/4 c raw sunflower seeds
3 T flaxseeds
dash Worcestershire sauce
2 T olive oil
2 egg whites
pinch red pepper flakes
1/2 chopped celery leaves (I did not add since I didn’t have any on hand, instead I added a dash of celery salt)
1 tsp paprika
1tsp curry powder
1 tsp sea salt
1 T fresh thyme or 1/2 T dried
Instructions:
Preheat oven to 375F. Line a large cookie sheet with parchment paper or grease. Place all ingredients in large food processor. Process mixture until it become uniform. You may have to do in bathces if you have a small food processor.
I added about 1/4c more oats as I though it was a bit runny, however it will probably seem a little runny, this is ok.
You should be able to scoop about 1/4 c patties onto cookie sheet without them runny too much.
Bake for about 20 minutes. Serve on whole wheat buns or bunless with all you burger fixins.

Sara B News: Look Better Naked Challenge meeting, 7pm at Crossfit Epic (Iowa City) tonight. Contact me for details! Learn about the 24 Day Challenge and how you can lose weight, have more energy and feel more positive about your health.


Until next time…
look good, feel good, do good
https://davissportsnutrition.com/

Chicken & Apple Salad Sandwich


This chicken salad was so unbelievable good…you HAVE to try.

You’ll impress your family and friends. Pack up these sandwiches for a picnic in the park or toast the bread to make crispy versions for dinner.
Chicken & Apple Salad Sandwich
Ingredients:
3 chicken breast, boiled and shredded…I use the Smart Chicken brand (stoke up when it goes on sale)
1 crispy and juicy apple, sliced and chopped (try organic ones)
1/4 C ish crushed walnuts
1/4 ish C olive oil mayo…found this product last week

2 T ish mustard…any flavor (yellow, honey, dijon)
2 T ish pickle juice or relish
spices: dill, onion, garlic, chives, sea salt….OR shakes of Penzey’s Fox Point Spice
bean sprouts (optional)
avocado (optional)
spinach (optional)
Instructions:

Mix all ingredients together. Make a sandwich and say YUM!


Until next time…
look good, feel good, do good