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!
(total time 50 minutes)
Makes 1 Personal Pizza
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
- Preheat oven to 420 degrees. Line a baking tray with baking paper and set aside.
- 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.
- In a large bowl mix the cooled cauliflower, egg, oregano, garlic, cheese, salt, and pepper together until well combined.
- Place the mixture onto the prepared tray and pat into a round shape that is approximately ½ inch thick.
- Bake for 15-20 minutes or until the base is golden.
- 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.
- Top base with tomato passata, spread evenly over base. Place thinly sliced zucchini over sauce. Top with cooked asparagus.
- Return to the oven for 5-10 minutes or until zucchini has softened and asparagus has warmed through.
- Remove from the oven, add the fresh arugula and serve!