Healthy Food Review: Zilks All Natural Hummus

Just about every grocery store has a wide array of hummus brands to choose from. Pick up any container and you’ll usually find a “hummus-like” spread with questionable ingredients not found in the real stuff. Enter Zilks Foods (http://zilksfoods.com), based out of Austin, TX; their hummus is, as quoted from their website, “All Natural. All Good.” And I agree!

The wonderful people (I spoke with Ashley, but she embodied the care and passion Zilks has for their food and fans) sent me several of their hummus flavors to sample and review. I was pleased Zilks sent a fresh batch they had made the previous morning; just another sign of their high level of quality!

Full Disclosure: The samples were provided free of charge and I am not being compensated to say or do anything for Zilks. All thoughts, opinions, and actions are true and solely my own.

As a bona fide ingredient / label reader my packaged food choices are directly correlated to the quality of ingredients. Upon reading Zilks’ ingredients, I found only real, hummus ingredients listed; nothing like the soybean oil, lemon juice concentrate, sodium benzoate, and potassium sorbate found in popular brands like Athenos or Sabra.

For example, the ingredients in Zilks’ Roasted Red Pepper Hummus are: Garbanzo Beans, Filtered Water, Tahini, Real Lemon Juice, Fresh Pressed Olive Oil, Roasted Red Peppers, Hi-Grade Salt, and Spices. Nothing more, nothing less, everything good!

My mom tried the Jalapeno Cilantro Pesto Hummus with baby carrots and liked it so much she took the rest of the container home. Actually, she was the one who first told me about Zilks and how she really enjoyed it the first time. Since she knows how strict I am on packaged foods, I figured it was worth checking out. Thanks, Mom, great find!

I relished in the smooth and creamy Roasted Red Pepper Hummus the most, but really had no complaints for any of the flavors. They even have a Bacon Hummus, with real bacon, of course. The flavor isn’t too intense with bacon in your face, but it has just enough salty bacon goodness for every non-vegetarian/vegan foodie to revel in.

You can intensify almost any recipe with Zilks’ Hummus by mixing it in or spreading it on whatever you're creating. I used the red pepper to mix into mashed sweet potatoes; this was a hit with Kelley and a win in my book! I also mixed the jalapeno cilantro hummus into my tuna barley salad to add a healthy dose of heat to the cold dish. Kelley’s favorite, Balsamic Roasted Garlic and Red Onion, is delightful on its own, but is superb mixed into any salad!

With a hybrid of my Spicy Black Bean Patties and Baked Tuna Cakes, I created a delicious recipe with Zilks Hummus. I used balsamic garlic for my cakes, but any flavor would be splendid if you wanted to try something different. We ate the cakes too fast to take pictures, so I’ll have to make these again and will post later. I promise, this will not be a problem!

Mixing into the veggies for my Tuna Barley Salad

I haven’t tried it yet, but I have to try their Black Bean Hummus with Lime and local Hatch green chiles that are famous in Austin. Besides hummus, Zilks offers other healthy and delicious spreads and dips like Tzatziki, queso, and salsa. I used their salsa as salad dressing and posted about it a few days ago, and the others are on my “Must Try” list. Check out their site and let me know what you’d like to try or have tried already.

I'd like to thank Zilks for their kindness and care for real, healthy food.  I am now a fan and will choose their hummus and salsa when looking for a quick and healthy spread or dip. Zilks is available in Whole Foods and some H-E-B stores in Texas, Louisiana, Arkansas, Oklahoma, or Colorado right now, but you can contact them to see if/when they might be in your area.

Zilks Hummus Tuna Cake Bakes

by RC Liley

Cook Time: 25 Minutes

Ingredients (8 - 12 cakes or patties)

• 2 (5oz) cans light tuna in water, drained (substitute canned salmon or crab if desired)
• 1/2 cup rolled oats
• 1 tsp each of cumin, garlic powder, and onion powder
• 1/2 tsp cayenne
• 2 tsp Dijon mustard
• 1 egg or 2 egg whites
• T balsamic vinegar
• 4 T Zilks Balsamic Roasted Garlic & Red Onion Hummus
• 2 T Zilks Salsa
• 1 T each dried basil and dill
• Pepper to taste

Instructions

Pre-heat oven to 375 degrees

Add all ingredients in a bowl and mix well to incorporate. You can also mix everything in a food processor if desired. If mixture seems too runny, add oats 1 tablespoon at a time until thick enough to hold together.

Scoop the mix into a lightly oiled 12 cup muffin pan (I used 9 of the 12 cups) and bake in pre-heated oven for 20 - 25 minutes*, depending how toasted you want the top. It should have a lightly toasted top.

Remove from oven and let cool in pan for 5 to 10 minutes.

Top each cake with Zilks Salsa or Tzatziki. Serve with steamed veggies of choice.

*Alternatively, you can form mixture into patties and cook on stove-top if desired.

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Why is My Slow Cooker “White” Bean Puree Green?

Meatless Monday is something that more of us should recognize. And it doesn’t have to be Monday, it just rolls off the tongue better; kinda like “Thirsty Thursday” (ahhh, the college days), and “Wheat-free Wednesday.” Oh, and how can I forget, What I Ate Wednesday!!! That’s a fun one for a lot of Foodie Bloggers; myself included.

As a supporter of blending, mixing, or processing foods into a rich and creamy mishmash of intense flavor, I tend to create a lot of purees for Meatless Monday Meals. Some of you may wonder why this “white” bean veggie fusion is green instead of, well, white. Or maybe you’re a frequent master o’blending too and know that adding healthy doses of green veggies will do the trick.

Was this just a dumb question? I don’t think so. Even though I did add broccoli to the cumin-intense melting pot of veggies, okra is the main culprit of the green. Yep, okra, a veggie I feel is often overlooked unless you’re a Cajun or eat recurrent amounts of gumbo. Next to Brussels sprouts and mushrooms, okra is one of my top favorite vegetables to eat alone, dehydrated, or added to any dish.

I posted the copious amount of benefits okra provides and a couple recipes that can be found here. Did you know another name for okra is “lady fingers”? Makes sense when you look at whole okra, but it sucks to be that lady!

The slippery mucilage in okra acts as a natural “binder” which, when added to purees creates a consistency worth dipping for. I savor thick soup purees that can double as a dip, and okra supplies what I need to make it happen!

Kelley, my dear wife, is repulsed by okra, but this puree is today’s lunch and she’ll be reading this too late….sorry, Kelley. Yay me if she says it’s good before she knows what’s in the mix! I added the goat cheese to help offset the possibility of a feud later.

That’s another advantage of serving pureed meals; you can add heaps of healthy foods not favored by others, and they may never know! Cooking for kids? Not a problem if you serve a healthy homemade blend of veggies and give it a fun name. I'd call this blend “Hulk Stew” for the little “Hulk(s)” in your life; they’ll love it!

Slow-Cooker “Green” White Bean Veggie Puree (a.k.a. Hulk Stew)

by RC Liley

Prep Time: 10 minutes

Cook Time: 4 hours

Ingredients (Serves 4 - 6)

• 2 (15oz) cans drained and rinsed or 1 cup dried white beans; I used dried cannellini beans and soaked overnight, but any white bean will work.
• 12oz bag of frozen cut okra
• 10oz bag of frozen or fresh carrots
• 12oz bag of frozen broccoli
• 10oz bag of frozen diced green peppers, onions, and celery mix
• 4 – 6 cloves fresh garlic; I love garlic, use less if you don’t
• 1 T each of cumin, chili powder, dried oregano, dried parsley, and paprika
• 2 t dried thyme
• 1 t cayenne powder
• 2 cups low sodium chicken or vegetable stock; I used about 1/2 cup of Pacific Natural Foods French Onion Soup for extra flavor, but not too much as it’s high in sodium!
• 2 T balsamic vinegar
• Optional: Creamy goat cheese to crumble on top or blend into potentially mad wife’s portion; or just because it’s good.

Instructions

Add all ingredients to slow cooker (you may need more liquid, but I like to make sure it’s really thick) and cook on high for 4 hours.

Puree everything together with an immersion blender right in the pot, or scoop out into blender and puree in batches. Be careful if using a blender; heat expands and you’ll have a hot mess all over you and your kitchen!

Garnish with extra paprika, parsley, and crumbled goat cheese if desired

Serve with your favorite chip for dipping; try it hot or cold

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Thick soups/stews are easy to make and a lot of fun! Add a side crunchy chips or hearty whole grain crackers for dipping and skip using a spoon altogether!
 
Q: How do you your soups/stews/dips? Hot or cold; thick or thin?

I guess it depends on the type of soup (thick miso soup would be weird), but cold and thick soups are my favorite in the summer!

Just Add Cayenne and Desserts?

The thought occurred to me the other day that I have been posting a lot of healthy and easy dessert recipes that don’t have anything to do with cayenne. I guess I got carried away with reading so many healthy dessert recipes that I kept having to create my own. Although I love sharing the decadent treats, I think an easy and healthy recipe with cayenne is long overdue!

I don’t want anyone to think my blog name is irrelevant to the food I eat every day. I really do “just add cayenne” to everything that’s not sweet like salads, veggies, dips, etc.!

Yes, I love adding spice to my meals, and Kelley had to raise her spice tolerance due to a few mishaps in the past…..sorry, Kelley.

Dips and spreads are some of my favorite things to make since most of the store-bought versions have more crap than I care for. Plus, I want to have control of what goes in to the meals I make. I wanted something that would go great with hearty bread; maybe something like the Protein Beer Bread from yesterday’s post!

Mmmmmm, a spicy dip/spread for beer bread (I rhymed on purpose) is a perfect choice for an easy recipe anyone can make and enjoy.

If you crave Greek-style dill sauce (tzatziki) and spicy foods, make this dip to satisfy both cravings.

Cayenne Dill Dip
Ingredients

1/2 cup low fat cottage cheese
1/2 cup Chobani Plain, Non-fat Greek yogurt
1 tsp apple cider vinegar
1 ½ T dill
1/2 T cumin
1/2 tsp cayenne add paprika
1 tsp onion and garlic powder (not salt!)
Ground black pepper to taste

Combine all ingredients in a bowl (I used the half empty cottage cheese container so I could just keep everything inside for no cleanup) and mix well. Let flavors marry in the fridge for at least 2 hours; it will be really good overnight.

Reduce the amount of cayenne if you only like a little spice, or increase (I did) if you like a lot of spice! This is great to dip with celery, broccoli, carrots, cucumbers, and other cut veggies; or use as spread on bread like I did.

Another great idea is to pair with arugula (a great, spicy green) and use it as a sandwich filling or wrap in a tortilla. These would be great for a school or work lunch; the cottage cheese and Greek yogurt provide a healthy dose of protein and calcium growing kids need.

Wasn’t that easy? Do you like dips and spread? If you have any recipes you enjoy, please share!

Healthy Dessert Dips: Easy, Low Fat, and Sugar-Free



 

Geez! Every time I check out the recipes on Chocolate-Covered Katie’s blog, I immediately want to get in the kitchen and make them all! If only time was on our side…..like The Rolling Stones sing about; then I would make them all.

But, since that is not a reality, I picked one of the favorites among her viewers and set to make it myself; Brownie Batter Dip (the sugar-free version).

The pictures alone will make a full stomach create space to try this healthy recipe. Even better, the ingredients make it perfectly fine to eat for breakfast, lunch, dinner, or…… *gasp* Dessert!

First, I set off to make the original SF Brownie Batter Dip from her website:

-1 1/2 cups chickpeas or white beans (1 can, drained and rinsed) (250g) - I used dried chickpeas that I soaked for 24 hours

-1/4 cup unsweetened applesauce – I used pumpkin puree and Greek yogurt

-2 tsp vanilla extract

-1/8 tsp baking soda

-heaping 1/8 tsp salt

-sweetener of choice, to taste – I used 3 packets of NuNaturals Stevia Powder and 12 drops of their Cocoa Bean Extract

-2 T cocoa powder

-optional ingredients: 1/4 cup quick oats or flaxmeal – Did not use

Blend all ingredients until very smooth.

Besides the notes above, I followed as prescribed and, well, look for yourself……

…it was amazing!

I devoured this immediately after I took the picture.

With the extra cup I had left, I mixed a 1/4 cup of peanut flour to make it really thick and used as a spread for pancakes, crepes, and a chocolate peanut butter sandwich. This WILL be made again!

With the success of the Brownie Batter Dip, I set off to make a similar version....

......here is what I came up with:

Creamy Peanut Butter Vanilla Dip!

 

-1 1/2 cups chickpeas (1 can, drained and rinsed) or dried chickpeas soaked for 24 hours

-1/2 cup steamed butternut squash puree

-2 tsp vanilla extract

-1/4 cup peanut flour

-1/8 tsp salt

-1 tsp cinnamon; plus more to sprinkle on top

-3 packets of NuNaturals Stevia Powder and 12 drops of their Vanilla Liquid Stevia

Add all ingredients to a food processor and blend until smooth; scrape down the sides once or twice to get everything.

PB & Cinnamon Dip should be enjoyed by everyone!

Needless to say, the flavor and consistency overwhelmed me with delight. So smooth, thick, and peanut buttery; it is a pleasure to eat by the spoonful or spread on fruit, bread, or crackers! Since it has wholesome ingredients like chickpeas, squash, and peanut flour; you can guiltlessly enjoy this treat anytime! These foods provide plenty of high quality fiber, protein, essential vitamins, and nutrients; unlike the lack of nutrients you’d get in a Nutella breakfast.

Try this recipe and let me know what you liked or didn’t like or if you changed the ingredients.

Do you try to avoid sweets? Is it forced or just something you don’t care for?

I rarely indulge in actual sweets because I’m too concerned over the non-nutritional calories from sugar and damaged oils, so making treats like this is how I manage. Plus, plain steamed Brussels sprouts are considered a good treat to me, so I’d say I’m managing quite well!



Super Dip for the Super Bowl

I’m not sure, but I think something is going on this Sunday, 02/05/2012. Anyone have a clue? Oh yeah, the AFC and NFC champs are battling each other to see who will be number one in the NFL.

In the United States, Super Bowl Sunday has the second largest food consumption in a day; Thanksgiving is the first. Here are some stats found on Yummly.com for the average Super Bowl viewer:

- 1,200 calories: Amount the average Super Bowl watcher will consume while snacking.

- Football fans are expected to eat an estimated 69.6 million pounds of avocados during this year’s Super Bowl (mostly in guacamole).

- The most popular take-out and delivery items on Super Bowl Sunday are pizza, chicken wings, and sandwiches.

- It is estimated that Americans will eat 90 million pounds of chicken wings, which breaks down to 450 million individual wings!

- An astounding 14,500 tons of chips and 4,000 tons of popcorn are eaten on Super Bowl Sunday.

- Super Bowl Sunday is the biggest winter grilling day of the year.

- According to 7-Eleven stores, there is a 20% increase in the sale of antacids on the day after Super Bowl.

Do you feel like you fit into one or all of these stats? Try preparing your own snacks instead of ordering out for the game this weekend. You will save money and be healthier than most options available from pizza or other fast food joints. Since dips are a popular food choice to have while sitting in front of the TV, make a big batch of slow cooker dip or stew that is easily customized to your liking. Use frozen veggies, lentils, and/or beans along with plenty herbs and spices to create a flavorful stew that is great as is or blended to make a big batch of homemade dip.

As with most slow cooker meals, you don’t have to follow a strict recipe to get things right, just add what you think tastes good and it’s usually a guaranteed hit! I love using mostly veggies for the bulk of the dip as they are healthy, tasty, and filling without cause for concern on calories. So get out your Crock Pot and standing or immersion blender to create a dip that’s heart healthy and might score some points with your friends and family.

 

Not sure how to get started? Here’s a rundown of what I normally make for any occasion:

Ingredients

1 bag of frozen bell pepper blend

1 bag of frozen onion, green pepper, and celery blend

1 bag of frozen chopped spinach or collard greens

1 bag of frozen broccoli or broccoli and cauliflower mix

1/2 cup dry black beans soaked for 24 hours; you can use canned if needed, just drain and rinse first

1/2 cup dry white beans soaked for 24 hours; you can use canned if needed, just drain and rinse first

4 – 6 fresh crushed garlic cloves; chop them if you are not blending/pureeing everything

1 teaspoon (or more) of cayenne powder

1 tablespoon ground cumin, paprika, unsweetened cocoa powder, and chili powder

1 tablespoon natural peanut butter; trust me, it’s awesome

2 tablespoons spicy brown mustard

2 tablespoons dried cilantro and oregano

Low sodium chicken or vegetable broth

Salt and pepper to taste

Directions

The easy part; add all ingredients to slow cooker, using the broth, fill only 3/4 of the way full, stir and cook on low heat for 8 - 10 hours or high heat for 4 - 6 hours. Once cooked, either ladle the contents into your blender (only filling halfway to allow for the expansion from heat) and blend until smooth, repeating until everything is blended, or use an immersion blender to puree everything in the cooker. Immersion blending is my top choice and I love having this tool. Serve with raw carrots, broccoli, celery, and whole grain crackers. Try to avoid fried corn tortilla chips if you can, there are plenty of other baked varieties or raw veggies that make great dipping utensils.

I like to be liberal with my herbs, spices, and garlic!!

Feel free to use other veggies as you please; carrots would work really well and provide great flavor too. You could also increase the amount of bell peppers for an awesome pepper and bean dip that’s worthy for the most picky eaters in your home. Experiment with the ingredients, you should always have fun in the kitchen, and see what you can come up with. Maybe use edamame and soy/teriyaki sauce for an Asian dip, or more black beans and tomatoes for a spicy Mexican dip.

Remember, although beer or other alcohol is usually a given, keep water on hand to quench your thirst and save the alcohol for less frequent gulps.

What, if anything, do you plan on having for the Super Bowl? Or, do you not care for the game and plan on watching the Puppy Bowl instead?

You Won't Be Blue with Tofu

Are you averse to using tofu?  Have you actually tried it or just don't like the image that comes to mind when you hear the word?  Despite what flavor you think tofu imparts, it is actually pretty neutral and will take on the taste of whatever you pair it with.

I'm not a vegetarian by any means, but I try to make most of my diet plant based incorporating high quality, farmer-raised meat as a complement.  Tofu is a great source of high quality plant-based protein and can be found in the refrigerated (fresh) and grocery sections (aseptic package).  You can buy it anywhere from extra firm, to use in stir-fry recipes, to silken, to use in blending smoothies or as a healthy alternative to mayo, cream cheese, oil, and other creamy products.

Why use tofu?  As I mentioned already, you get high quality protein with little fat, and it is rich in B-vitamins and iron.  Tofu is also a low sodium food for anyone watching their sodium intake.  Tofu is one of the foods with the highest content of Tryptophan, which is an essential (our body can't produce it) amino-acid enabling the body to release serotonin and meltonin.  This, in turn, help us relax and feel more at ease.....this is a benefit very welcome to me.

What do you do with it?  Here is a quick list of great ideas to get you started:

Add chunks of firm tofu to soups and stews.

Mix crumbled tofu into a meatloaf for a pleasant light dish.

Mash tofu with cottage cheese and seasoning to make a sandwich spread.

Create your own tofu burgers with mashed tofu, rolled oats, chopped onion and your favorite seasonings.

Marinate extra firm tofu in barbecue sauce, char it on the grill and serve on crusty Italian bread.

Add a package of taco seasoning to pan-fried, crumbled tofu, or a mixture of tofu and ground beef to tofu tacos.

Blend dried onion soup mix into soft or silken tofu for a cholesterol-free onion dip.

Stir silken tofu into sour cream for a reduced-fat baked potato topper.

Blend tofu with melted chocolate chips and a little sweetener to make a chocolate cream pie.

Replace all or part of the cream in creamed soups with silken tofu.

Make missing egg salad with tofu chunks, diced celery, mayonnaise and a dab of prepared mustard.

Scramble soft tofu together with your favorite vegetables and the spice turmeric to give it a yellow "egg-like" coloring. This delicious dish can be served as is or can be used as the basis for "tofu rancheros" by being wrapped in a tortilla and served with black beans and salsa.

Substitute pureed silken tofu for part of the mayonnaise, sour cream, cream cheese or ricotta cheese in a recipe. Use it in dips and creamy salad dressings.

My favorite is using lite silken tofu to blend with frozen fruit and squash for a nutritious and flavorful smoothie you can eat with a spoon! 

For a quick pudding fix, follow this healthy recipe:
.

.

Is This Healthy Chocolate Mousse

(serves one)

• 4oz (1/3 of 12oz package) silken firm tofu (I use Mori-Nu)
• 1/8 tsp vanilla stevia
• 1 tablespoon dark cocoa powder
• dash of salt
• up to 2 tsp liquid (such as water or non-dairy milk)
• optional: almond or mint extract, instant coffee or espresso, peanut butter, flakes of coconut, or another fun flavoring– be creative!  I love using pumpkin puree with the tofu and adding pumpkin pie spice for a an excellent pumpkin pudding.

Add all ingredients to your blender and blend until smooth and creamy...or puddingy...y?

Something I've recently been using in my blender creations are steamed carrots.  For vegetables, they do offer a nice sugar content for a healthy sweet treat, and when cooked, they taste even better.  Here's what I do, you must try at least once...

Carrot Cake Milkshake

• 1 extremely-ripe, large banana (frozen)
• 1/4 cup dair or non-dairy milk (use more or less, depending on desired thickness.)
• 4oz lite silken tofu
• 1 tsp pure vanilla extract
• 6 drops of regular or vanilla stevia
• heaping 1/2 tsp cinnamon
• 1 small carrot (50g or so), peeled and steamed
• a very small dash (about 1/16) tsp salt to bring out sweetness

Blend all of the ingredients together in your blender, food processor, or even a Magic Bullet.

Using any vegetables mild in taste are great for adding healthy volume to frozen treats. Obviously, I like to use the tofu in sweet treat creations, but here are a few links to savory applications:

Healthy Spinach Dip

Tofu and Vegetable Stir-Fry

More great recipes found here

Really, any favorite dip of yours can be recreated using tofu as an alternative to a fatty, cream-based dip.  Try a few of your own creations using some favorite spices and veggies to see what you can make.

Something to note - with the abundance of genetically modified organisms (GMOs) that are grown and sold in stores, I always buy organic soy products or make sure they state "Non-GMO" on the package.  It's not proven there are any side-effects to GMO products, but I prefer to keep it safe with the food I put in my body.

Go Greek!

With Greek yogurt, that is. Maybe you have already joined the Greek yogurt fan club, or maybe you are still eating the regular kind, or mayyybbeee just the thought of yogurt makes you sick. Whatever the case, any yogurt, Greek or regular, carries many benefits for the body. But, a side to side comparison goes to show the Greek variety to tout the “better for you” badge.

Just looking at the two types will illustrate the thicker and creamier consistency of Greek yogurt. The extra body is a result of an extra straining process to remove whey and water; no unnecessary thickeners are needed which is a big plus. The downside to the extra straining is that there is less calcium in Greek versus regular yogurt. So, if you depend on yogurt for your primary calcium source, you might want to stick with the regular stuff or start taking a supplement.

Less calcium is the only negative result from extra straining. With the water and liquid whey being strained, Greek yogurt provides more protein and healthy bacteria than regular because there’s more of the good stuff by volume. The bacteria aids in the break-down of lactose (milk sugar), making it easier to digest for lactose intolerant individuals. Additional straining also removes more sodium and sugar in Greek yogurt, reducing the carb and sodium amounts in half when compared to regular varieties. This makes Greek strained yogurt a superior choice for people with heart conditions or high blood pressure.

In sum, Greek yogurt offers the following when weighed against the regular stuff:

- Almost twice the protein
- Only half the carbohydrates (sugar)
- Creamier and thicker
- Only half the sodium

Whether it’s Greek or regular, I sugguest buying plain, non-fat versions and adding your own flavor as you see fit.  This helps avoid the crazy amounts of sugar added by the manufacturer. The thick, smooth and tangy profile of Greek yogurt is usually good enough for me, but a drizzle of honey, fresh or frozen fruit, and a few chopped nuts makes for a real treat.

A few brands that stand out among the rest are Stonyfield Farms, Chobani, and Fage. My top choice is usually Chobani as it offers the same quality and nutrition as the others, but usually costs less. Also, I have a dealt with the company on an issue that they were quick to resolve. It really shows how they value their customers.

Check out this link for your chance at winning a whole case of Chobani Greek Yogurt!

Aside from just eating as is, yogurt is a great substitute in many cooking and baking recipes too. Greek yogurt, though, can be heated without curdling which makes for an easier use in high temperature cooking. Greek yogurt can be used in many of your favorite dip recipes. Just add a packet of ranch dip to a container of plain Greek yogurt for an instant, flavor-filled dip for pita chips or veggies. It’s also great as a marinade as the acids in yogurt help to tenderize meat.

Stonyfield Farms offers useful ideas and a printable substitution guide that can be found here.

Here’s an excellent Tzatziki recipe from Chobani’s website I love to make and use as a dip or marinade, and the longer it sits in the fridge, the more flavorful it becomes.

Ingredients

• 1 medium cucumber, peeled, seeded, shredded, and squeezed dry in a kitchen towel
• 2 C (16oz) Plain 0% Chobani Greek Yogurt
• 2 tsp fresh lemon juice
• 1/4 tsp salt
• 2 garlic cloves, minced
• 1 Tbsp extra virgin olive oil
• 1 Tbsp red wine vinegar
• 1 Tbsp fresh or 1 tsp dried oregano

Preparation

Mix all ingredients together in bowl. Cover and refrigerate 1 hour or overnight.

Nutrition Information (per Tbsp): Calories 13, Fat 0g, Saturated Fat 0g, Trans Fat 0g, Cholesterol 0mg, Sodium 25mg, Carbohydrate 1g, Fiber 0g, Sugars 1g, Protein 2g

I use Greek yogurt as a substitute in many baking recipes that call for oil, and still end up with an outstanding treat that’s low in fat but high in flavor and protein. It also replaces other fatty ingredients like heavy cream, cream cheese, sour cream, ricotta cheese, and even butter.

A great banana bread recipe using Greek yogurt is a tried and true way to satisfy cravings for a guilt-free snack, breakfast, or anytime of day.  Spread some peanut butter on a thick slice for a real treat.

Ingredients

• ¾ cup all-purpose flour
• ¾ cup whole-wheat flour
• 1 tsp baking soda
• ½ tsp salt
• 2 Tbsp butter
• ½ cup natural applesauce (no sugar added)
• ¾ cup sugar - I use about 1 1/2 tsp of liquid stevia
• 2 large eggs - or 4 egg whites
• 1 tsp vanilla extract
• 3 large overripe bananas
• ½ cup Chobani Plain 0% Greek Yogurt
• ½ cup walnuts, toasted and chopped (optional)
• ½ cup semi-sweet chocolate chips (optional)

Preparation

Grease large loaf pan. Preheat oven to 350F. In a small bowl, stir together flours, baking soda, and salt.
Peel bananas. Cut each in half lengthwise and then cut each half into halves. Chop quartered bananas into 2-inch pieces. Set aside.
In a large bowl, cream butter and sugar into a smooth paste. Add applesauce and vanilla, and mix until combined. Add eggs on at a time, and beat until incorporated.
Add flour mixture to wet ingredients, and mix well. Add chopped bananas, nuts and/or chocolate chips and Chobani.
Fold ingredients in, being careful not to break up banana chunks. Bake at 350˚F for 1 hour or until inserted knife comes out clean when removed from loaf.

Nutrition Information: Calories 210, Fat 4g, Sat Fat 2g, Protein 6g, Carbohydrate 40g, Fiber 3g, Sodium 110mg

For more flavorful Greek yogurt recipes, check out Chobani’s website.

Whether you eat it alone, with fruit and honey, mixed in cereal, as a substitute in baked goods, a marinade, a dip, or base for a smoothie, you are sure to be please with the end result. So give it a try and go Greek if for only one day……I guarantee you’ll be left wanting more!

If Batman were a bean....

....he'd be a Black Bean!  Not just because of the obvious, "Dark Knight," nickname he has, but they are both symbols of strength packed with many extras.  Maybe you are already aware of the many benefits derived from these tasty turtle beans, or you just enjoy eating them.  Either way, incorporating black (and other whole) beans is a smart choice for a long, healthy life.

Black beans are an excellent source of molybdenum, a mineral that aids in the detoxification of sulfites. Sulfites are preservatives found in foods like deli meat and canned goods. Persons who are sensitive to sulfites in these foods may experience rapid heartbeat, headache or disorientation if sulfites are unwittingly consumed.


Black beans are also rich in dietary fiber, which contributes to their cholesterol-lowering benefits and low glycemic index rating. Soluble fiber absorbs water in the stomach forming a gel that slows down the metabolism of the bean's carbohydrates. The presence of fiber is also the primary factor in the cholesterol-lowering power of beans and their aid in preventing heart disease.

The Journal of Agriculture and Food Chemistry found that the darker a bean's seed coat, the higher its level of antioxidants. As such, black beans are found to have the most antioxidants, followed in descending order by red, brown, yellow, and white beans.
Black Bean
Vegetarians use black beans to replace red meat as a source of high quality protein. When combined with whole grains like barley, whole wheat pasta, or brown rice, they provide protein comparable meat or dairy without the high calories or saturated fat often found in these foods.

Black beans' contribution to cardiovascular health also lies in their significant amounts of folate, magnesium, and poylphenols. It has been estimated that consumption of 100% of the daily value (1 cup of black beans offer 64%) of folate would, by itself, reduce the number of heart attacks suffered by Americans each year by 10%.

Black beans contain iron and manganese which are essential to the production of energy in our bodies. These nutrients also aid the body in warding off unwelcome outside intruders.

Read more on black beans' benefts at http://www.whfoods.com/.
 

If their excellent flavor wasn't reason enough, the numerous benefits should help motivate you to let black beans find a place on your plate.  I love to get canned beans and use as a quick salad topper or mix in with store bought salsa for protein in a flash.  Be cautious with the canned variety, check ingredients to ensure only black beans are in the can, and be sure to drain and rinse to remove the high levels of sodium.
 

Instead of refried pinto beans, use fat free refried black beans that are usually found canned right next to the pinto beans.  Even better, just buy canned black beans in their whole form and mash them with a fork for your own "refried" beans.  These make a great dip, spread, or base to mix with plain yogurt, salsa, and any herbs/spices you like to wow your family!  One of my favorite, Kelley's too, recipes is a one-pot meal with quinoa, canned tomatoes or salsa, and black beans mixed together with cilantro, cumin, and, of course, cayenne for a quick, tasty, healthy lunch or dinner.  This would even go great in a tortilla for a perfect vegetarian wrap.
 

Have a sweet tooth but don't want the guilt afterward?  Try black bean brownies!  You will get extra protein, fiber, and nutrients when you replace flour with black beans.  Try the following recipe as a starter, and don't be scared to change ingredients as you see fit.
 
 

 
Ingredients


1 (15.5 ounce) can black beans, rinsed and drained

3 eggs - or use 5 egg whites - or use 2 mashed bananas for vegan brownies

3 tablespoons vegetable oil - applesauce or mashed bananas can be used to replace half of this amount

1/4 cup unsweetened cocoa powder

1 pinch salt

1 teaspoon vanilla extract

3/4 cup white sugar - use 1/3 cup agave nectar or honey - or use 1 to 2 tsp liquid stevia

1/4 cup milk or dark chocolate chips (optional)


Directions


1.Preheat oven to 350 degrees F (175 degrees C). Lightly grease an 8x8 square baking dish.

2.Combine all ingredients except chocolate chips in a blender and blend until smooth; pour mixture into the prepared baking dish. Sprinkle the chocolate chips over the top of the mixture if using. If your mixture seems too messy or fudgy, try adding 1/4 cup of oats to your mix.

3.Bake in the preheated oven until the top is dry and the edges start to pull away from the sides of the pan, about 30 minutes
 
Don't wait too long to make these awesome brownies, you'll find no one will even notice they are packed with black bean protein and fiber.  I wish you all good eats!!