Friday, April 27, 2018

Cilantro Lentil Hummus: The Perfect Vegetarian Snack

Cilantro Lentil Hummus: The Perfect Vegetarian Snack

This Cilantro Lentil Hummus is made with lemon, coriander, cumin, and fresh cilantro adding the perfect Hispanic flare. It makes a delicious snack to take to work or school and would be a great healthy recipe to make for a Super Bowl party or potluck. 



Like traditional chickpea hummus, it has sesame tahini, olive oil, and garlic, and is pureed until it is nice and smooth. I drizzled oil over the top too. But, that’s where the similarities kind of stop between this hummus and regular traditional hummus. Instead of chickpeas, this hummus is made with lentils, obviously. I also added ground coriander seed and fresh cilantro. Once you make hummus with lentils, you won't want to go back.  Trust me! 



Lentils truly are my favorite legume. They are among the most versatile and nutritious foods available providing a significant source of protein, soluble and insoluble fiber, healthy fats, and vitamins/minerals. More specifically, lentils have the 2nd highest protein per calorie ratio, with soybeans as #1.  1/2 cup of lentils provides the same amount of protein as 1 ounce of meat and more protein than 1 large egg! They are also a great source of folic acid (important for pregnancy) and are particularly high in dietary fiber which helps you feel satisfied with steady, slow-burn energy. This also makes legumes particularly good for preventing and maintaining diabetes. High fiber content aids in digestion, promoting a healthy GI tract as well as lowering blood cholesterol levels.

 Personally, I follow a plant-based lifestyle and I often rely on lentils as a good source of protein, iron, and zinc. Don't get me wrong I love meat but prefer to eat it as a side a few days a week rather than the main course.  Like other plant-based foods, legumes contain no cholesterol and little fat and sodium, which make them a healthy, cost-effective substitute for meat which has more fat and cholesterol and usually costs a lot more.



Legumes make a much healthier, more sustainable and extremely cost-effective substitute for meat, and this Cilantro Lentil Hummus is a delicious way to get your daily serving. Enjoy! 



Cilantro Lentil Hummus | Vegan

Yield: 3 cups

Ingredients
  • 1½ cup Honeyville dried lentils (I used brown, but any variety would work)
  • ½ lemon, juiced
  • ¼ cup tahini
  • 1/3 cup extra-virgin olive oil
  • 2 garlic cloves, minced
  • 1 tsp ground coriander seed
  • 1 ¾ teaspoon salt
  • ¼ teas paprika
  • ¾ tsp cumin
  • 4 Tbsp chopped cilantro
  • 3 Tbsp water 
Serve With:
·       Vegetables
·       Naan bread
·       Pita chips
·       Tortilla chips
Instructions
1.      To cook the lentils, place uncooked lentils in a pot with 4 cups of water.  Heat pot to boiling, then reduce to simmer for 20-25 minutes, or until lentils are tender.
2.      In a blender/food processor, combine lemon juice, tahini, and garlic.  Add in olive oil and process until emulsified.
3.      Add remaining ingredients and mix until smooth. Scrape sides, add cilantro and process to combine. Serve drizzled with additional oil if desired. Serve with vegetables, naan bread, pita chips, or tortilla chips.  Enjoy! 



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Hi, I’m Marisa Christensen! A certified personal trainer and soon-to-be Registered Dietitian Nutritionist (RDN). I’m a lover of health, wellness, travel, and happiness sharing my tips and tricks for a balanced lifestyle, and affordable travels. I provide nutrition and fitness services while inspiring you to eat happily, and live fully. 


Thursday, April 19, 2018

Peanut Butter Brownie Bites: The Perfect, Naturally-Sweetened Snack

Peanut Butter Brownie Bites: The Perfect, Naturally-Sweetened Snack

You know those days when cooking sounds too exhausting and you just want something quick and easy to throw together?  WE ALL DO. These bites are perfect for those moments.  Made with just 7 simple ingredients (water doesn't count), these peanut butter brownie bites could not be any easier to make! They come together in about 10 minutes and are gluten-free + vegan.



Not only are the quick to make, but boy oh boy--they are DELICIOUS! Seriously, they're one of my favorite snacks when I'm in need of some energy and craving something sweet.  These bites are a great mixture of carbs, fats, protein, and fiber making them a snack that will last until your next meal.  Not to mention they taste like dessert!

Friday, April 6, 2018

#NationalCaramelPopcornDay Recipe

#NationalCaramelPopcornDay Recipe



We'll be the first to admit, there is an overabundance of national days. On any given day it seems you can throw a dart at the dartboard of words and hit a national [fill in the black] day. But when it's #NationalCaramelPopcornDay its hard to pass up.

Wednesday, March 28, 2018

Roasted Veggies, Kale, & Chickpea Buddha Bowl + Information on How to Cook Chickpeas

Buddha Bowls are a big bowl of plant-based goodness. This Roasted Veggies, Kale, & Chickpea Buddha Bowl recipe is a sweet and savory dish that would satisfy vegans and meat-eaters alike. It’s loaded with multiple kinds of vegetables, fiber- and protein-rich chickpeas, and a maple-tahini sauce that’s so good you’ll want to put it on everything.

how to cook chickpeas honeyville


Chickpeas are often called garbanzo beans. They are the same bean but the names just came from different parts of the world. Chickpeas are the most widely consumed legume in the world. There are a variety of different types and colors: black, green, red and brown chickpeas. Garbanzo beans can be purchased canned or dried and prepared using various methods. Regardless of the form you choose to buy and prepare your legumes, they are a nutrient dense food that should be included in a balanced diet. I've included some info below on how to cook chickpeas as well and some more info about dried chickpeas.

Thursday, March 22, 2018

Eating Healthy: 6 tips to feeling your best

Eating Healthy: 6 tips to feeling your best

For years I have found myself in a see-saw of wondering what is right for my body – it is all “diet”? Is it vegan, paleo, pescetarian, etc?  Is it all working out and how much time I’m willing to commit to exercise? The bottom line conclusion I’ve landed on is truly simple: eat whole foods, move your body, and be mindful of stress-management.
It truly does all begin in the mind: with nutrition being at the forefront of this.  Often times, eating healthy feels incredibly hard because it requires a detour from our usual habits, and often what we know as "comfort".   This is often a lie we feed ourselves because the most comforting gift we can ever give our bodies is through proper nourishment of our bodies and minds.  Healthy eating is the first step in the right direction.


Since becoming a mom, I’ve found more often then not it’s easy to scrape up the leftovers on my kid's plate, eat while standing like a horse over its trough, and run out the door without snacks/meals prepped and accounted for.  It’s also easy to neglect myself and feel so tired by the end of the day that a workout sounds just awful.  By nature, I consider myself highly spontaneous (see: disorganized), and I dealt with quite a bit of resistance within my own heart as I felt the need to start cleaning up my eating and lifestyle habits years ago.  I felt rebellious like it would trap me, but what I found was exactly the opposite: it gave me all the freedom in the world because I started to FEEL better.  My energy increased, my headspace cleared out, my body gained strength and toned, and I craved the rich flavors of REAL food.  Here are some tips and tricks I’ve learned along the way to help get me to a place of feeling my best :

Tuesday, March 13, 2018

Creamy Coconut Lentil Curry: An easy vegetarian lentil recipe

This Creamy Coconut Lentil Curry is such an easy lentil recipe to make at home! Less than an hour and you've got yourself a meal packed full of delicious Indian flavors. It’s much tastier than takeout and healthier, too. It’s warm and comforting, perfect for any day.  This lentil recipe is vegetarian, vegan and gluten-free for all to enjoy.

I don't care how hot it is outside, it's always a good time for a bowl of hot curry. I mean, it's stinkin' hot in India and a lentil (dal) curry is a staple at every meal in an Indian household. They must be onto something! 

Tuesday, March 6, 2018

Substitutes for Brown Sugar: 4 Easy Alternatives

Substitutes for Brown Sugar: 4 Easy Alternatives


We know the feeling... you're in the middle of a favorite recipe and go to the pantry to pull out the brown sugar you have absolutely no doubt is right where it's supposed to be on the shelf. Except for this time, it's not there, it's all gone. Your mind races through all the potential options and substitutes for brown sugar. You scan the adjacent shelves and take a quick assessment of your supplies: coconut sugar, granulated sugar, molasses, and maple syrup among other things. You've got lots of sweet stuff, but will any of it work as substitutes for brown sugar?
The short answer is, YES!

Here are four easy alternatives, or substitutes for brown sugar.