Sweet Peas and Mint Topped Hummus

By: The Food Hunter

Traditional hummus is a good-for-you food made with chickpeas and heart healthy olive. It's full of nutrients and when eaten in moderation it's a wonderful addition to a healthy diet.

A simple twist that I will often do, is to top hummus with sweet green peas and chopped mint. This provides extra protein and fiber that will keep you feeling full longer.



Sweet Peas and Mint Topped Hummus

1 can chickpeas
1/4 cup extra-virgin olive oil
1 garlic clove
1-2 tablespoon lemon juice
1-2 teaspoons cumin
fresh mint, minced
1 cup frozen baby sweet peas, thawed

Place first 5 ingredients in a bowl of food processor and process until smooth puree is formed, scraping down sides as necessary, about 30 seconds total.  Season to taste with salt and pepper.

Transfer hummus to serving bowl, top with peas and mint. Serve immediately.

Smokey Double Cream Egg Salad

By: The Food Hunter

At the beginning of 2017 I vowed that instead of always packing the same lunches day in and day out, I would try and be more creative with my mid-day meals. So far it has been smooth sailing. I've made a variety of sandwiches, soups and most recently a delicious egg salad.

Contrary to popular belief, the health benefits of eggs are huge and include: improving your eye sight, keeping your skin healthy and reducing the risk of heart disease. When you mix eggs with Stonyfield's new Double Cream yogurt & Simply Organic spices, two additional "good for you products," you have a healthy and tasty meal that can be ready in minutes.

So what is this double cream yogurt I mentioned? It's a new yogurt product from Stonyfield that is thicker, richer and creamier than whole milk yogurts due to its higher fat content. Made specifically for cooking and baking, it can easily be substituted in most recipes calling for sour cream, buttermilk, or oil. I've had wonderful results adding it to pancake batter and cakes, among other things.

For those that don't know Simply Organic Spices are all free of MSG, GMO’s, aspartame, and high fructose corn syrup, so you can feel good about using them in your favorite recipes.

Smokey Double Cream Egg Salad

4 large hard-boiled eggs, peeled
2-3 tbsp. Stonyfield Double Cream Yogurt
1 tsp. Simply Organic Smoked Paprika

Coarsely chop the hard-boiled eggs. Add the Double Cream yogurt and season with salt and pepper. Add the paprika and stir to combine. Serve between bread or as a topping for crackers.

I have an ongoing relationship with Stonyfield as a member of the Clean Plate Club. I receive product, coupons and compensation for posts featuring their products. As always, all opinions are 100% my own

Powerhouse Spinach Quinoa Cakes with Dijon Yogurt Dipping Sauce

By: The Food Hunter

Being into health & fitness, I am always looking for new ways to add more protein to my diet. I recently jumped on the quinoa bandwagon and I'll admit I'm loving it. As you may know, quinoa is an ancient grain that contains eight grams of protein per cup and all nine essential amino acids. Eating quinoa before or after a workout is good for energy & muscle repair.

One way I've been enjoying quinoa is combed with baby spinach and Barlean's flax-chia-coconut blend. Formed into patties and lightly fried, this combination is a great way to get an extra nutritional boost. The Barlean's mix not only fuels the body but also supports digestive health and tastes great. Although these healthy quinoa cakes taste great on their own I enjoy them best with a Dijon yogurt dipping sauce.

Powerhouse Spinach Quinoa Cakes with Dijon Yogurt Dipping Sauce

5 ounces chopped baby spinach
1 large egg, beaten
2 tablespoons Barlean's flax-chia-coconut blend
1 cup cooked quinoa
Barlean's Coconut Oil for frying

Heat the coconut oil in a large skillet over medium heat. Add the spinach, eggs, quinoa and flax chia mix to a medium-size bowl. Mix well and let it sit for a few minutes to blend the flavors.

Form quinoa patties and place in skillet, in batches if necessary. Cook the patties until they’re browned on the outside, 4 to 5 minutes per side, and then flip. Serve warm with Dijon Yogurt Sauce.


Dijon Yogurt Sauce
1/2 cup Stonyfield Greek Yogurt
2 tablesoons Dijon mustard
sat and pepper

Mix ingredients in a small bowl and season with salt & pepper to taste.

  I have an ongoing relationship with Stonyfield as a member of the Clean Plate Club. I receive product, coupons and compensation for posts featuring their products. As always, all opinions are 100% my own

Lemon Chickpea Muffins; Brown Bag Series #17

By: The Food Hunter

In my brown bag this week: Lemon Chickpea Muffins. The classic lemon and cardamom flavor pairing makes these muffins absolutely delicious. While the healthy fats and whole grains create a better for you treat. Eat them any time of day; though I prefer them for breakfast. They freeze well and make a perfect grab and go for busy mornings.



Lemon Chickpea Muffins
(printable recipe) inspired by IDEAFIT

1 15 oz can of chickpeas, drained and rinsed
zest from two lemons
zest from one orange
2 T freshly squeezed lemon juice
2 T freshly squeezed orange juice
1/4 cup extra-virgin olive oil
1/2 cup granulated sugar
2 eggs separated
2/3 cup whole-wheat flour, sifted
2 tsp baking powder
1/2 tsp salt
1/2 tsp ground cardamom
1/3 cup almond meal

Topping:
1 1/2 t granulated sugar
1/4 t ground cardamom

Preheat oven to 325°F. Line muffin tin with paper liners. Purée chickpeas, lemon and orange zest and juice, olive oil, sugar and egg yolks in food processor until smooth.

In a large bowl, sift together flour, baking powder, salt, almond meal and cardamom. Stir chickpea mixture into flour mixture

Whisk egg whites until they hold semisoft peaks. Fold egg whites into batter.

In small bowl, combine sugar and cardamom. Set aside.

Scoop batter into muffin tin. Using a generous 1/4 cup of batter for each one. Sprinkle muffin batter with some of the sugar-cardamom mixture.

Bake 25-30 minutes, or until toothpick inserted in center of muffin comes out clean.

Makes 12 muffins.

Butternut Squash Soup: Brown Bag Series #16

By: The Food Hunter

In my brown bag this week: Butternut Squash Soup. Winter squash comes in many varieties, some of the more common being, butternut, acorn and delicata. Each one is different in taste and texture from the other and should be used accordingly in recipes.

Butternut squash lends itself well to soups because it tends to be a lot less stringy than the other types. Once cooked it's really easy to puree. It can be stored for up to about 3 months in a cool dry place and will stay fresh cut up in the fridge for a week.

Seeds from the squash, just like pumpkin, make a wonderful snack food. Scoop them out, place in a single layer on a cookie sheet and lightly roast at about 150 degrees for 20 minutes.

Butternut squash has a unique shape that requires a special approach to cutting. To cut into cubes, it is best to first cut it in half lengthwise. Scoop out seeds and slice into cubes.

Low in fat and high in fiber butternut squash is a great heart healthy choice. Packaged in small containers and paired with some whole grain bread it makes a nice light lunch option.

Butternut Squash Soup
(printable recipe)
 
2 tsp. extra virgin olive oil
1 1/4 cups chopped onions
1 butternut squash (about 3 lbs. peeled and diced)
2 tsp. fresh sage, minced
1 tsp. fresh thyme, minced
1/4 tsp. freshly ground black pepper
5 cups chicken broth
1/3 cup buttermilk
1 tbsp. liquid honey

1. In a large saucepan,heat oil over medium high heat. Add onions and cook, stirring, for 5 to 6 minutes or until softened.

2. Stir in squash, sage, thyme, pepper and broth. Bring to a boil. Reduce heat and simmer, stirring occasionally, for 30 to 35 minutes or until squash is very tender.

3. Working in batches, transfer soup to food processor (or use immersion blender in pot) and puree until smooth. Return soup to pan (if necessary). Warm over medium heat, stirring, for 1 minute. Whisk in buttermilk and honey, heat for 30 seconds. Serve.

Zucchini & Mushroom Saute: Brown Bag Series #15

By: The Food Hunter

In my Brown Bag this week is Zucchini and Mushroom Saute. I've been doing a bunch of traveling the past few weeks which has left me with little time to think about lunches. Still wanting to eat healthy but basically having to throw things together quick I've been eating a lot of veggies.

A quick trip to the market and I was able to have a healthy lunch ready to go in minutes.This is my kind of meal.

Zucchini and Mushroom Saute

2 teaspoons extra-virgin olive oil
2 small zucchini, julienne
1 1/2 cups sliced mushrooms
2 teaspoons chopped fresh basil
salt and freshly ground pepper to taste

Heat oil in a large nonstick skillet over high heat. Add zucchini and cook stirring, for 2 minutes. Add mushrooms and basil and cook stirring, until softened about 1 minute. Season with salt and pepper.

Spinach, Tomato & Ricotta Bake: Brown Bag Series #14

In my Brown Bag this week: Spinach, Tomato & Ricotta Bake

A few things I like about this dish:

1. It works for breakfast, lunch or dinner...up to you.
2. It's a bunch of my favorite things mixed together.
3. It's super easy to make.
4. It's loaded with good for your vegetables.
5. It's delicious!

Spinach, Tomato & Ricotta Bake

5 cups spinach
2 tsp olive oil
1 garlic clove, minced
1/2 tsp ground nutmeg
1 cup ricotta cheese
4 large eggs
4 Tbsp grated Parmesan cheese
2 cups ripe tomatoes, diced

Preheat the oven to 400F.

Heat oil in a large skillet, over medium high heat. Add the spinach and sauté for a few minutes, stirring every now and then, until the spinach is wilted and tender. Add the garlic and cook for another minute. Drain any excess liquid, if necessary.

Mix ricotta, eggs and half the Parmesan until combined, then stir in the spinach. Season with salt and pepper. Spread the mixture into a prepared 9in glass baking dish. Scatter tomatoes over top and sprinkle with remaining Parmesan.

Bake in a preheated oven for 20 minutes, until the dish is set and golden brown on top.  Let cool on wire rack at least 10 mins before serving.

Chickpea & Zucchini Salad: Brown Bag Series #13

By: The Food Hunter

In my Brown Bag this week: Chickpea & Zucchini Salad.  I grow my own lettuce and even though I use several different varieties in any given salad I still tend to get bored.  So I am always trying to switch things up; either with a new dressing or a cool mix in.

This week I decided to do a basic chickpeas and zucchini mix with a light lemon drizzle. Placed over your favorite salad greens this makes a great lunch.



Chickpea & Zucchini Salad

1 tbsp finely grated lemon zest
3 tbsp fresh lemon juice
2 tbsp olive oil
2 small zucchini, quartered
1 can chickpeas, drained and rinsed
1/4 cup fresh basil, chopped
1/4 cup feta cheese, crumbled
lettuce of your choice
salt and pepper to taste

In a small bowl whisk together olive oil, lemon juice and zest until thickened.  Season with salt and pepper. Combine your zucchini, chickpeas and feta.  Place on bed of lettuce and lightly dress with lemon and oil mixture.

Make Ahead Egg Bake: Brown Bag Series #12

In my brown bag this week: Make Ahead Egg Bake.  Egg bakes are the way to go when it comes to having a versatile, healthy breakfast ready when you are.  They can be easily customized to fit your tastes or to accommodate whats in your fridge at the moment. Meats, herbs and veggies are all interchangeable with your favorites.  I usually make several different varieties at once and freeze them.  Below is one of my favorite combinations.

Make Ahead Egg Bake

2-3 slices of whole wheat bread, cut into ½ inch cubes
1 Italian sausage link casing removed
2 packed cups spinach, finely chopped
10 oz sliced crimini mushrooms
1 bell pepper, chopped
1 chili pepper, diced
1 Tbsp olive oil
1 tsp fresh thyme, finely chopped
1 tsp salt
1/4 cup grated parmesan
4 eggs
2 egg whites
milk

1. Preheat oven to 375 degrees. Prepare a loaf pan with non-stick cooking spray.
2. Evenly spread the bread cubes in the bottom of the baking dish.
3. In a large sauté pan, cook the sausage over medium-high heat, breaking apart with a wooden spoon, about 8-10 minutes.
4. Remove the sausage to a plate lined with a paper towel to absorb the excess grease.
5. Without washing the pan, keep the heat on medium high and add the olive oil, saute the peppers until soft.
6. Add the mushrooms and spinach to the pan and cook until the spinach is wilted, about 4-5 minutes. Add the sausage back to the mixture.
7. Pour the mixture over the bread cubes in the baking dish. Then sprinkle the Parmesan over the top of the mixture.
8. In a medium bowl, whisk together the eggs, egg whites and milk. Pour over the ingredients in the baking dish and push the mixture down into the bread, so the bread starts to absorb the egg and milk.
9. The best method is to let the bread absorb the mixture for about 30 minutes before baking. If you are short on time you can skip this step.
10. Bake at 375 degrees for 20-25 minutes, until its baked through and the top is golden.
11. Let cool at least 10 minutes. Cut into 6-10 pieces, depending on your appetite.

Hummus With Greek Salad: Brown Bag Series #11

By: The Food Hunter

I love a good Hummus and what makes this one extra special is the addition of a lightly dressed Greek salad.  I first had this combination at Olive & Ivy in Scottsdale and soon found out it is a signature dish from the True Food cookbook by Andrew Weil.  The book contains over 100 beautifully photographed recipes that are found on the menu at True Foods restaurant along with lots of interesting tid bits about food and diet.

I love making this and packaging it up for my lunches.  I'll eat this with some fresh pita or even just pita chips. It's portable and lasts for a few days in the fridge; and it's what's in my Brown Bag this week.

Hummus With Greek Salad

Hummus
2 cans garbanzo beans, rinsed and drained
1 garlic clove, mashed
2 tablespoons plus 1 1/2 teaspoons tahni
1/4 cup freshly squeezed lemon juice
Juice of one lime
1 teaspoon agave nectar (I used honey)
1/4 cup coarsely chopped cilantro (I omitted this)
1 1/2 teaspoons ground cumin
pinch of cayenne pepper
1/2 teaspoon salt
1/3 cup extra virgin olive oil

Place all ingredients but the olive oil in a food processor and blend until it is a smooth paste.  Add the oil slowly in a stream and blend until well combined.  Transfer to a bowl and store in the fridge until ready to eat.


Yogurt Dressing

1/4 cup freshly squeezed lemon juice
1/4 cup white balsamic vinegar
1 shallot, minced
2 tablespoons Dijon mustard
2 tablespoons agave nectar (I used honey)
2 tablespoons fresh oregano, chopped
1/4 traspoon salt
pinch of black pepper
1 cup of olive oil
1 1/2 cups Greek style plain yogurt

Combine all ingredients but oil and yogurt in a food processor and mix until combined. Slowly drizzle in the oil and blend until the mixture is emulsified and thick. Transfer to a bowl and whisk in the yogurt. Store in the fridge until ready to use.


Greek Salad
1/4 cup thinly sliced cucumber
1/4 cup thinly sliced red onion
1 cup cherry tomatoes, halved
1/4 cup of Kalamata olives, pitted and quartered
1/4 cup crumbled feta cheese
6 tablespoons of chopped mixed herbs, such as parsley, oregano and basil


To serve: Put 2 cups of Hummus on a plate.  Mix the salad with 1/4 cup of the Yogurt Dressing. Top the Hummus with the mixture and sprinkle with the feta cheese and fresh herbs.

Carrot & Sweet Potato Soup; Brown Bag Series #10

By: The Food Hunter

There's been a chill in the air...oh who am I kidding.....it's been down right frigid in Phoenix the past week or so. And although I prefer the heat to this any day....it has been perfect soup weather.  So this past weekend that's what I focused on....soup.

I love creamy soups; and contrary to what you might think they don't have to be loaded with fat to make them thick and delicious.  Potatoes are a great thickening agent and sweet potatoes offer lots of health benefits (find out more here). Both the potatoes and carrots lend a sweetness to this soup; making it perfect for a cold winter lunch.

Carrot & Sweet Potato Soup

Ingredients

3tablespoons butter, divided
1/2 chopped onion
1/4 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
4 3/4 cups cubed peeled sweet potatoes (about 1 1/2 pounds)
3 1/2 cups water
3 cups fat-free, less-sodium chicken broth
3 cups chopped carrot (about 1 pound)
1/4 cup half-and-half
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/3 cup reduced-fat sour cream
2 tablespoons chopped fresh flat-leaf parsley

1. Melt 1 tablespoon butter in a large Dutch oven over medium heat. Add onion to pan; cook 4 minutes or until tender, stirring occasionally. Stir in cinnamon and nutmeg; cook 1 minute, stirring constantly. Move onion mixture to side of pan; add remaining 2 tablespoons butter to open space in pan. Increase heat to medium-high; cook 1 minute or until butter begins to brown. Add sweet potatoes, 3 1/2 cups water, broth, and carrot; bring to a boil. Cover, reduce heat, and simmer 35 minutes or until vegetables are tender.

2. Place half of soup mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Pour into a large bowl. Repeat procedure with remaining soup mixture. Stir in half-and-half, salt, and pepper. Ladle about 1 cup soup into each of 8 bowls; top each serving with about 2 teaspoons sour cream and 3/4 teaspoon parsley.

Dried Tart Cherry Granola Bars: Brown Bag Series #9

By: The Food Hunter

Dried tart cherries are a great source of antioxidants. They've been known to reduce muscle soreness, and fight heart disease and can even help you sleep better at night as they contain melatonin.  I try to eat them on a regular basis either mixed in my oatmeal or in granola.

Granola bars are so versatile. You can use the same base recipe, switch up a few key ingredients and have a completely different bar.  This particular recipe combines pecans and dark tart cherries...two of my favorite things.  These bars are a delicious, easy to make on the go snack..that fit well in your brown bag.

 

Dried Tart Cherry Granola Bars 

1 3/4 cups rolled oats
1 cup dried tart cherries, chopped
1/4 cup wheat germ
1/2 tsp sea salt
1 tsp ground cinnamon
1/4 cup sesame seeds
1/4 cup pumpkin seeds
3/4 cup honey, heated
1 Tbsp vanilla
4 Tbsp olive oil
1/3 cup nut butter ( I used almond)
1 cup chopped pecans

Preheat oven to 350 degrees.

In a large bowl stir together oats, cherries, wheat germ, salt, seeds, cinnamon and pecans.  In another bowl whisk together honey, oil, nut butter and vanilla..

Add the liquid mixture to the oats mixture and stir until evenly coated. Firmly press mixture into an 8X8 pan that has been lined with foil ans sprayed with cooking spray.

Bake in preheated oven for 30-40 minutes or until browned at the edges but still slightly soft at the center. Let cool completely in pan on a wire rack.  Using the foil lift the mixture from the pan and transfer to a cutting board. Peel off foil and cut into 15 bars.

Trail Mix Snack Bars: Brown Bag Series #8

By: The Food Hunter

Snack bars are fun to make and even more fun to eat. They are portable on the go food that packs a lot of punch into a small space. I came across these bars in a new cookbook called Clean Eating For Busy Families, by Michelle Dudash and I am loving them. They can easily be made in advance and stored in the fridge for an on the go pick me up.

One nice thing about these bars is that they are easily adaptable. You can switch out the nuts or the fruit for something different every week. Or add some nut butter or maybe chocolate chips to spice things up a bit.




Quick Fix Trail Mix Snack Bars

 (adapted from Clean Eating For Busy Families)

1 cup raw cashews

¼ cup dried tart cherries or other dried fruit

1 cup toasted pepitas

½ cup raw sunflower seeds

1/3 cup raw sesame seeds

3 tablespoons flaxseed meal

½ teaspoon salt

¼ cup honey

1 teaspoon vanilla extract

Preheat oven to 300/  and coat a 9X9 pan with cooking spray.  Finely chop cashews and dried fruit in the food processor.  Put  into a large bowl.   Add pepitas, sunflower and sesame seeds flaxseed and salt. Stir to combine.  In another bowl microwave honey for a few seconds until warm. Drizzle hoey and vanilla over the nut mixture and stir until completely incorporated.  Pour the mixture into the pan and spread evenly.  Back until golden about 20 mins.  Cut into bars. 

A Refreshing Salad Idea....Brown Bag Series #7

For me lettuce is like a blank canvas just waiting to be built upon.  I rarely make the same salad twice. Depending on my mood there is always something different to be added or taken away.  I do like to start with a nice mix of greens: butter lettuce, arugula, red leaf and sometimes endive and go from there. This week's combination includes tuna, feta, white beans, roasted red peppers and avocados.

I like really light dressings on my salads. My favorite, which I used here, is a combination of olive oil and lemon juice seasoned with salt and pepper. Quick, easy and perfect for a weekday lunch...this is what's inside my Brown Bag this week.

Tuna, White Bean & Avocado Salad

Mixed greens
1 avocado, diced
1 can white beans, drained
Feta cheese, crumbled
Roasted red peppers
Italian tuna, packed in oil
Juice of 1 lemon
Olive oil

Mix ingredients together.  Combine 1 part lemon juice with 2 parts oil.  Drizzle on salad.  Season with salt and pepper.

Overnight Oatmeal Breakfast Bars; Brown Bag Series #6

In my brown bag this week: Make Ahead Oatmeal Breakfast Bars.  I have way to much going on in the morning to worry about preparing breakfast or lunch.  So I try and get that all done the night before. This way when 6:30 rolls around and I'm rushing out the door I can just literally grab and go.

This breakfast bar is quick to put together and easily adaptable so you can feel like your eating something different every day.

Overnight Oatmeal Breakfast Bars
2/3 cup oats
2 tbsp nut butter(almond, peanut, cashew)
1/2 scoop protein powder (vanilla, chocolate)
1/4 cup of milk (skim, almond, coconut)
handful of chopped dried fruit (cherries, cranberries, raisins)
1 tsp cinnamon
1/4 tsp all spice

Combine oats, nut butter and protein powder together.  Mixture will be crumbly. Add milk and mix until moistened. Stir in the dried fruit and spices of your choice.  Press evenly into the bottom of a small pan or a plate. Refrigerate over night or longer. Cut into bars.

Sweet Potato & Spinach Omelette; Brown Bag Series #5

In my brown bag this week is a sweet potato and spinach omelette. Sweet potatoes are not only one of the most nutritious vegetables around they also taste like dessert; a double plus in my book.

Mixed with spinach they add an extra dimension to your standard omelette. Eaten before a workout sweet potatoes are known to boost performance of your muscles. Due to their high vitamin C content they are also good for relieving post workout muscle soreness.

Sweet Potato & Spinach Omelette

1 sweet potato, peeled & shredded

handful baby spinach, chopped

1 red bell pepper, diced

4 eggs, beaten with skim milk

olive oil

In a skillet, heat the olive oil over medium high heat. Add sweet potatoes, stirring for 8-10 minutes or until they are tender. Add bell pepper, cook until tender. Add spinach.  Cook, stirring 1-2 minutes or until spinach is just wilted. Season with salt and pepper.

Add eggs and continue cooking until firm on one side. Flip eggs in pan and finish cooking other side.

Roasted Cauliflower & White Bean Salad; Brown Bag Series #4

In my brown bag this week is a Roasted Cauliflower & White Bean Salad. Among the cruciferous vegetables, cauliflower is something you might want to add to your diet because of the many nutrients it contains. It's high in things like vitamin C, magnesium, and Omega-3 fatty acids. It's also high in fiber and boasts a cornucopia of B vitamins.

Sweet and nutty are probably not words most people would use to describe cauliflower. But roasting this vegetable brings out these two qualities making it quite delicious.  This is a light yet filling salad perfect for lunch.


Roasted Cauliflower & White Bean Salad

1 small head of cauliflower chopped into bite size florets
1/2 cup crumbled feta cheese
1 can white beans, drained and rinsed
1 lemon
olive oil
mixed lettuce

Preheat oven to 450.  Mix cauliflower florets with olive oil, salt and pepper. Place on a baking sheet and roast 20 mins until slightly brown and tender.

Mix florets with white beans and allow to cool.  Add feta cheese to cooled mixture. Dress with olive oil and fresh squeezed lemon juice. Place atop salad greens.

Fruit and Nut Energy Bars; Brown Bag Series #3

This week in my brown bag are Fruit and Nut Energy Bars.  These bars are super simple to make and packed with lots of nutrients.  The main ingredient is dates which are believed to be great for muscle development.

Combined with pecans and raisins which are both  high in antioxidants they make a great snack.






Fruit and Nut Energy Bars

3/4 cup packed pitted Medjool dates
3/4 cup golden raisins
1 cup pecan halves
1/4 tsp cinnamon

Pulse dates and raisins in a food processor until mixture resembles a thick paste.  Transfer to a medium bowl. In same food processor pulse the pecans until finely chopped.  Add the pecans and cinnamon to the fruit paste using your fingers to combine well.

Firmly press mixture onto a baking sheet lined with tin foil and sprayed with cooking spray.  Mixture should cover a 9X5 area. Refrigerate for 15 minutes, remove from pan and cut into 6 bars.

Chickpea Patties Brown Bag Series #2

This week in my brown bag is a Chickpea Patty. The patty consists primarily of chick peas and herbs with just a little bit of whole wheat bread crumbs and egg for binding. Combined with some mixed greens and topped with some tahini and feta cheese I think it makes for a healthy lunch.

Chickpeas, AKA, garbanzo beans contain 12.5 grams of fiber per cup.  They are high in protein and a good source of folic acid.  This versatile little bean pairs well with just about everything; making it a very valuable pantry item.  You can add them to soups, mix them in salads or chop them down to make these patties.

Chickpea Patties

1 can chickpeas, drained and rinsed
3⁄4 cup flat-leaf (Italian) parsley
1 large egg, lightly beaten
1⁄3 cup fresh whole wheat bread crumbs
3⁄4 tsp hot paprika
1⁄2 tsp smoked or regular sea salt
2 tsp extra virgin olive oil

In food processor, combine chickpeas and parsley; pulse until finely chopped.
Transfer chickpea mixture to a medium bowl and stir in egg, bread crumbs, paprika and salt. Form into four 3⁄4-inch (2 cm) thick patties.
In a large skillet, heat oil over medium-low heat. Add patties and cook for 4 minutes. Turn and cook for 4 minutes.
Transfer patties to plate and serve with greens, tahini and feta cheese.

Fruit & Nut Breakfast Bars: Brown Bag Series #1

My co-workers are fascinated with the food I bring to the office. I'm not sure why, it's nothing special. I think it's more that I consistently pack my breakfast and lunch that has them intrigued. They are curious what I find to bring day in and day out.

So I decided to start a "Brown Bag" series where I will periodically post what I'm bringing to eat that day. Most of it will be healthy but I do through a treat in there every now and again. Hopefully you will get some ideas of things you can pack in your brown bag.


Let's get started: In my brown bag this week....

Fruit & Nut Breakfast Bars

2 1/2 cups old fashioned rolled oats
1/2 cup chopped pecans
1/2 cup honey
3/4 cup chopped pitted dates
1/4 cup ground flax seed
1 tsp cinnamon
1/4 tsp salt
1/4 cup dried cherries, chopped
1/4 cup golden raisins

Toast the oats and pecans in a preheated 350 degree oven for 8 minutes or until golden.

In a small saucepan, over low heat, warm your honey.

In a food processor, pulse oats and nuts.  Add the warmed honey, dates, flax meal, cinnamon and salt until mixture begins to form a dough.

Scrape into bowl and break up any clumps if needed. Stir in the raisins and cherries.

Line a 9 inch square baking pan with foil. transfer mixture to pan and press flat with using wax paper so it doesn't stick. Freeze for 30 minutes.  Cut into 16 bars.