MetroWest YMCA Healthy Recipe Book

Light & Health Recipes!

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Chickpea Salad Recipe adapted from Fooduzzi This recipe is super quick, easy and inexpensive to make. It transports well to work and will keep in your fridge for 5 days. This recipe is completely plantbased and is free of the top 8 major allergens (check to be sure your hummus is soy-free). Simply choose a gluten free bread for serving to keep it wheat-free.

Try adding hot sauce or lemon juice for an extra zing!

INSTRUCTIONS

INGREDIENTS 1 28-ounce can chickpeas, low sodium 1 cup celery, chopped finely 1 small red onion, diced ¾ cup dill, chopped finely ¾ cup hummus (classic or roasted garlic flavors are my favorites!)

2 Tablespoons Dijon mustard ½ cup sunflower seeds, unsalted Salt and pepper to taste For a sandwich: Whole grain bread Tomato slices Avocado Lettuce

1

Drain and rinse chickpeas in a colander.

Dump into a large bowl and mash about halfway with a fork or potato masher.

2

Dice red onion and celery well and add to the bowl. Mix together with chickpeas.

3

Remove dill from the stems and chop finely before adding to the bowl as well.

4

Add hummus, mustard, sunflower seeds, salt and pepper to the bowl and mix until everything is combined well.

5

That’s it! Eat it alone or serve on whole grain bread with avocado, tomato or other toppings for a delicious sandwich.

PREP Prep Time: 10 minutes Cook Time: None!

Makes: 6 Servings

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One Pan Mexican Inspired Quinoa Ingredients 1 tablespoon olive oil 2 cloves garlic, minced 1 jalapeno, minced (optional) 1 cup quinoa, dry 1 cup vegetable or chicken broth 1 (15-ounce) can black beans, drained & rinsed 1 (14.5 oz) can fire-roasted diced tomatoes 1 cup corn kernels, frozen or canned 1 teaspoon chili powder 1/2 teaspoon cumin Salt and black pepper, to taste 1 avocado, halved, seeded, peeled & diced Juice of 1 lime

Directions 1. Heat olive oil in a large skillet over medium high heat. Add garlic and jalapeno, if using, and cook, stirring frequently, until fragrant, about 1 minute.

2. Stir in quinoa, broth, beans, tomatoes, corn, chili powder and cumin; season with salt and pepper to taste. Bring to a boil; cover, reduce heat and simmer until quinoa is cooked through, about 20 minutes.

3. Stir in lime juice, top with avocado, Greek yogurt, shredded cheese, hot sauce, and enjoy!

REFERENCE:DAMNDELICIOUS.NET

Beet Hummus Recipe adapted from Minimalist Baker One word: COLOR! Nothing “beets” the hot pink color of this hummus- well, maybe the taste and the nutritional punch it packs!

Beets are an excellent source folate, dietary nitrates, and a good source of manganese, iron, and fiber. The dietary nitrates in beets have blood pressure lowering benefits!

Pair this hummus with your favorite vegetables, whole grain crackers or pita for an unforgettable spread!

INGREDIENTS 1 small roasted beet (can substitute for canned beet) 1, 15oz can cooked chickpeas (drained and rinsed, reserve some liquid) 1 large lemon (zested) ½ large lemon (juiced) 1 pinch salt & pepper 2 cloves garlic 2 tbsp. tahini ¼ c extra virgin olive oil

PREP Prep Time: 10 minutes Cook Time: None!

Makes: 6+ Servings Lasts: 1 week in fridge

INSTRUCTIONS 1

Preheat oven to 375F. Meanwhile chop leaves and roots off beets (stems can be saved to sauté and leaves are a healthy boost in a salad!)

2

Coat with oil and wrap in tinfoil. Roast for 1 hour or until a fork can pierce skin and fall out without resistance.

3

Let beets cool in fridge. Once cool, peel off skin. Place beet in food processor and blend until only small pieces remain.

4

Add the remaining ingredients except for olive oil and blend until smooth. Scrape sides.

5

Drizzle in olive oil as the hummus is mixing.

Taste and adjust seasonings. Add more lemon juice if needed, add in chickpea liquids if too thick, or add salt & pepper as desired.

Southwest Stuffed Peppers Recipe adapted from The Modern Proper

Prep Time: 10 min

Cook Time: 40 min

Makes: 4

Instructions

Ingredients 14.5 oz can diced tomatoes, no salt added 1 medium yellow onion, diced ½ cup scallions, chopped 15 oz can low sodium black beans, drained and rinsed 15 oz can yellow corn, no salt added 2 ½ cups vegetable stock 1 ½ cups brown rice, uncooked 1 Tablespoon chili powder 1 ½ teaspoons garlic powder 1 ½ teaspoons cumin Salt and pepper to taste 4 raw bell peppers (any color) Shredded cheese for topping

1. Preheat oven to 400 degrees Fahrenheit.

2. Add diced tomatoes, onion, scallions, black beans, corn, vegetable stock and brown rice to a large sauce pan. Stir together until well combined.

3. To the same pot, add chili powder, garlic powder, cumin, salt and pepper. For more heat, add red pepper flakes (optional). Bring to a low boil, cover and let simmer until liquid is absorbed (about 15 minutes).

4. Wash peppers, slice in half and remove the stem, seeds and white pith.

5. Place peppers in a lightly oiled baking pan, open side up.

6. When filling mixture is cooked through, spoon a generous amount into each pepper half. Sprinkle with cheese if desired.

7. Cover with tinfoil and bake for approximately 20 minutes, until peppers are tender and cheese is melted. Top with extra scallions and enjoy!

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Veggie Potage/ Potaje Adapted from a family recipe (image from Scratch Fast) What You’ll Need: 1 onion 1 green pepper 1 zucchini 1 yellow squash 1 butternut squash ½ lb spinach 2 carrots ¼ lb cabbage 1 corn

¼ lb pumpkin 1 leek 2 gloves garlic 1 celery 1 lt of chicken or vegetable broth 1 lt of water Salt/ pepper/ sweet Spanish pepper/ saffron (or paprika)/ oregano/ parsley/ sage/ mint/ cumin/ cilantro Olive oil

1. Pour 3 TSP of Olive Oil in a large pot.

2. Chop and add all the ingredients and brown them with the exception of the Spinach.

3. Once veggies are nicely browned, add salt/pepper/sweet Spanish pepper, oregano and cumin to the veggies.

4. Once coated, add the broth and water making sure that all the veggies are submerged in the liquid.

5. Continue cooking at high heat until liquid starts boiling, then lower heat to medium/low for about an hour or so.

6. Stir the soup every 15 minutes or so, and at the last 25 minutes, add the spinach, sage, mint, cilantro and saffron (if available or paprika).

7. Continue cooking for another 15 minutes or until the veggies are soft to the touch.

8. Let it rest and serve as is or if you prefer, use a hand blender and puree.

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