Healthy Recipes

White Bean Dip

(total time 20 minutes)

In a food processor combine the following ingredients:

• 2 cans of low sodium white beans
• 2-3 cloves of fresh garlic
• ¼ red onion
• Some fresh dill
• 1 medium tomato
• A few pinches of sea salt and black pepper
• ¼ cup of pecorino Romano cheese (if desired)
• 2 tablespoons of extra virgin olive oil

Mix everything together until it is a smooth consistency in your food processor. Then taste it and alter to fit your liking. Use either pita chips or crackers to dip for an appetizer. Serves 1-4 people.

Beans are high in fiber, so this dip is a good source of fiber and will keep you feeling full. The garlic is anti-inflammatory, which helps promote a healthy diet and can aid in preventing illness.

Mango Pineapple Salsa

(total time 20 minutes)

• Finely chop ½ ripe mango into small chunks
• Finely chop about ¼ (or desired amount) ripe pineapple into small chunks
• Finely dice ¼ red onion (or desired amount)
• Finely chop about 3-6 leaves of fresh basil

Mix all of the ingredients together in a medium sized bowl. Add a pinch of sea salt and black pepper to taste. You can also sprinkle in some garlic powder if desired. Serves 1-4 people.

This salsa pair perfectly with either some cut-up veggies to dip into it or Beanitos chips, which are high in fiber.

Homemade Pita Chips

(total time 30 minutes)

• Pre-heat the oven to 375 degrees
• Choose the type of pita you wish to use for your pita chips. I like to use a whole wheat one.
• Using clean scissors cut the pita into triangle wedges. You can make them as large or small as you want.
• Place the pita triangles onto a baking tray and drizzle with extra virgin olive oil
• Add on desired seasoning. I love using sea salt, black pepper, some fresh minced garlic and rosemary.
• Place tray in the oven for 5 minutes. Watch the pita chips so they don’t burn.
• Add more time if you want them to be more crispy
• Serve and enjoy with either the white bean dip, mango pineapple salsa, or any other dip of your choosing!

Using about 4 pitas will serve 1-3 people.

Stuffed turkey burgers with a homemade tahini dip

(total time 45 minutes)

For the turkey burgers:

• Use a package of all-white turkey meat and create four equal-sized patties
• Dice ½ red or white onion and work the pieces into the separate meat patties
• Grate 1 cup of cheese of your choice and also work the cheese into the patties
• Sprinkle some seasoning of your choosing onto the patties and work it into the meat. I like to use McCormick’s Montreal Chicken, as well as some fresh black pepper and a pinch of garlic sea salt
• Feel free to add anything else you like to the patty as well. I sometimes slice apples really thin and mix that in for a little twist!
• Once all the ingredients you want are mixed into each of the patties, place them either on the grill or in a frying pan with some extra virgin olive oil. If cooking them in a frying pan, place a cover over the pan to make sure the meat gets cooked all the way through.

Serve the patties on a bun or on a piece of lettuce for a healthier option. Add any toppings you would like. These burgers can serve 2-4 people.

For the tahini dip:

Ketchup is full of sugar and other artificial flavors, so instead use this healthy alternative to dip your turkey burger into.

• Scoop 1 cup of plain 0 or 2% Greek yogurt into a bowl. I like to use the Fage brand.
• Sprinkle in some garlic powder
• Chop up 4-5 leaves of basil and mix into the yogurt
• Add some sea salt
• Squeeze in one slice of lemon juice

Mix everything together and enjoy with your turkey burger!

Cauliflower Pizza

(total time 50 minutes)
Makes 1 Personal Pizza

Ingredients:

For the cauliflower pizza base:

• ½ head of cauliflower, cut into florets
• ½ tsp dried oregano
• 1 clove garlic, crushed
• 2 tbsp parmesan cheese (if desired)
• 1 large egg, beaten
• Salt and pepper, to taste

For the topping:

• 2 tbsp tomato passata
• ½ medium zucchini, finely sliced in rounds
• 6 spears asparagus, trimmed
• Fresh herbs; oregano and basil
• Arugula

Method:

1. Preheat oven to 420 degrees. Line a baking tray with baking paper and set aside.
2. Place the cauliflower florets in a food processor and process them until finely chopped. Place the chopped cauliflower in a microwave-safe bowl and cover with cling film. Microwave on high for 8-10 minutes or until soft. Leave to cool.
3. In a large bowl mix the cooled cauliflower, egg, oregano, garlic, cheese, salt, and pepper together until well combined.
4. Place the mixture onto the prepared tray and pat into a round shape that is approximately ½ inch thick.
5. Bake for 15-20 minutes or until the base is golden.
6. Meanwhile, heat a non-stick frying pan over medium-high heat. Spray the pan with cooking spray and add the asparagus spears. Cook for 5-10 minutes or until asparagus is browned and tender. Set aside.
7. Top base with tomato passata, spread evenly over base. Place thinly sliced zucchini over sauce. Top with cooked asparagus.
8. Return to the oven for 5-10 minutes or until zucchini has softened and asparagus has warmed through.
9. Remove from the oven, add the fresh arugula and serve!