White Bean Dip

We usually have hummus or bean dip in our house. It’s a quick snack with rice cakes, pretzels, carrot/celery sticks. Dips make a great sandwich or wrap spread, simply add shredded carrots, spinach (or other green like arugula, baby kale etc) and a sprinkle of pumpkin or sunflower seeds

It’s also an easy appetizer, served with pita or corn chips or to dress it up, spread on toast squares or triangles with a sprig of herb of choice (pending the variation)

Beans are a pantry staple. A can of white beans can be a dip in 10 minutes.

 

Variation 1: White Bean Black Olive Dip

  • Add 1/4 cup black olives, chopped

Variation 2: Southwest White Bean Dip

  • Add 1 teaspoon turmeric
  • ½ teaspoon cumin
  • 1/4 cup fresh cilantro, chopped
  • Add half a jalapeño, chopped

Variation 3: Herbed

  • 2 tablespoons fresh rosemary (or basil)
White Bean Dip
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Servings
2 cups
Servings
2 cups
White Bean Dip
Print Recipe
Servings
2 cups
Servings
2 cups
Ingredients
Adjust servings: cups
Units:
Instructions
  1. Place extra-virgin olive oil, lemon juice and 2 tablespoons water in food processor or blender.
  2. Add remaining ingredients.
  3. Pulse until blended. If it is too thick or dry, add water, 1 tablespoon at a time, until it has desired consistency. (For sandwich spread, consistency of peanut butter, for a dip, more fluid)
  4. Season with salt and pepper to taste
Recipe Notes

A Color My Food original recipe

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Cauliflower Alfredo Sauce

Cauliflower was a boring vegetable I pretty much ignored until I discovered its exceptional health boosting powers.

[su_expanding_quote_book source_author=”Michael Greger MD” source_title=”How to Not Die” full_quote=”Cruciferous vegetables like broccoli, brussels sprouts, cabbage, cauliflower and kale can potentially prevent DNA damage, activate defenses against pathogens and pollutants, help prevent lymphoma, boost liver detox enzymes and target breast cancer cells. The component responsible for these benefits is thought to be sulforaphane, which is formed almost exclusively in cruciferous vegetables.” short_quote=”Cruciferous vegetables can potentially prevent DNA damage, activate defenses against pathogens and pollutants, and help prevent cancer”]

And Alfredo sauce was something I avoided as heavy, fatty and too white. I like color in my food after all. But my family loves Alfredo sauce.

This recipe happily marries the benefits of cauliflower with my family’s eating pleasure. Simple and quick to make, it can also be a vegan Alfredo sauce.

Recipe Variations

  • Use almond milk or broth for a lighter meal
  • Use dairy milk for a creamier sauce
  • Add 1/2 cup of shredded Parmesan for a special treat

Serving Variations

  • Toss with whole-wheat fettuccini, cooked shrimp and peas
  • Toss with bowtie pasta, chopped up leftover chicken and sautéed mushrooms
  • Saute sliced onion, sliced red bell pepper and coarsely chopped kale and toss with pasta
  • Toss with steamed edamame and pasta
Califlower Alfredo Sauce
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Servings
4 servings
Servings
4 servings
Califlower Alfredo Sauce
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Servings
4 servings
Servings
4 servings
Ingredients
Adjust servings: servings
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Instructions
  1. Cut off bottom of cauliflower stem and leaves, chop into large pieces
  2. Place cauliflower in a steamer basket in a pot with 1 inch of water. Cover and bring to a boil over medium heat. Steam 8 – 10 minutes until very tender when pierced with a fork.
  3. Place steamed cauliflower in food processor or blender with remaining ingredients and puree.
  4. Adjust salt and pepper to taste.
Recipe Notes

A Color My Food recipe

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Quinoa Tabbouleh

Love this! It’s a fun twist on traditional tabbouleh, which is made with bulgur. This dish comes out of my kitchen with  frequency during the summer months. It is very versatile; I make it as as a one-dish dinner served over a bed of spinach or as a side to grilled chicken, or roasted pork tenderloin.

It’s perfect for summer dinner parties, enjoyed by vegans/vegetarians and omnivores alike.

I’ve made it as a simple lunch for girlfriends; served on a bed of baby kale tossed with CMF Lime Vinaigrette, along with Olive Tapenade, fresh feta and pita bread.

Finished off with Peach and Blackberry Crisp served with a small scoop of plain Greek yogurt drizzled with honey and voila! Happy tummies filled with Mother Nature’s food.

As usual with my leftover grains, they get rolled into a wrap with greens and a spread of hummus or pesto. Or tossed into a salad with greens, perhaps shaved cabbage or grated carrots, whatever I have on hand.

Variations:

  • Skip tomatoes and cucumber to make it simple side dish
  • Add crumbled feta or goat cheese
  • Add feta and pitted black olives cut in half
  • Replace tomatoes with diced red bell pepper for more crunch
  • Replace tomatoes and cucumbers and add chopped roasted red bell pepper and garbanzo beans

Eat it for pleasure. Eat it for life!

Not just a delight to eat with its bursts of crunch, zing of lemon and aromatic mint, but it is so good for our bodies too.

MindBodyGreen: Why Tabouli is Such a Healthy Dish

Quinoa Tabbouleh
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Servings
4 servings
Servings
4 servings
Quinoa Tabbouleh
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Servings
4 servings
Servings
4 servings
Ingredients
Adjust servings: servings
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Instructions
  1. Toast quinoa in saucepan over medium heat until it starts to make popping sounds. Add water and bring to a boil. Immediately reduce heat to low, cover and simmer until quinoa is tender, about 25 minutes. Remove from heat and let stand, uncovered, until cool. Fluff with a fork.
  2. Meanwhile, whisk lemon juice and garlic in a small bowl. Gradually whisk in olive oil. Season dressing to taste with salt and pepper.
  3. Transfer to a large bowl; mix in 1/4 cup dressing.
  4. Add cucumber, tomatoes, herbs, and scallions to bowl with quinoa; toss to coat. Season to taste with salt and pepper. Drizzle remaining dressing over tabbouleh
  5. Can be made 1 day ahead. Cover and chill. Bring to room temperature before serving.
Recipe Notes

Modified from: Epicurious: Quinoa Tabbouleh

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Roasted Salmon with Tomato Olive Salsa

Something magical happens with this combination of tomato, black olives and basil. The flavors fuse with such harmony it makes every bite a feast for the tastebuds.

For a long time I didn’t bother seeding the tomatoes, but the salsa was so runny I finally did and discovered it is really worth it. Simply scoop seeds out with a spoon (I mix the seeds into salad dressing to put them to good use). Removing the seeds makes the salsa more chunky and prevents it from becoming too runny.

The basil is heavenly in this dish, but the salsa is also quite tasty with parsley or cilantro which what I usually have.

I like to serve this with CMF Rice or CMF Quinua usually adding toasted, chopped walnuts for crunch and that extra nutrient boost. Add an arugula (or mixed green salad) tossed with peas or with blueberries, a couple of sliced green onions with CMF Basic Salad Dressing and dinner is complete.

Make this menu for dinner guests, adding an appetizer and dessert, both of which can be made the day before:

Get an extra meal out of it, lunch or another dinner later in the week:

  • Chop up the salmon and toss with leftover tomato olive salsa, arugula and leftover rice for a one-dish salad lunch (or dinner)
  • Spread plain Greek yogurt on a wrap, place salmon, tomato olive salsa and greens and roll it up. Add leftover grains or white beans to make it a more robust meal.

 

Salmon with Tomato Olive Salsa
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Servings
4 servings
Servings
4 servings
Salmon with Tomato Olive Salsa
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Servings
4 servings
Servings
4 servings
Ingredients
Adjust servings: servings
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Instructions
  1. Preheat oven to 400. Chop tomatoes, olives, basil, onion.
  2. Combine tomatoes, 2 tablespoons oil, olives, basil, capers, garlic, and onion in medium bowl; stir to blend.
  3. Season with with salt and pepper to taste.
  4. Drizzle lemon juice on salmon; sprinkle with salt and pepper. Bake in preheated oven for 10 -12 minutes until begins to flake. Remove from oven.
  5. Let salmon rest a couple of minutes. Cut into serving portions and transfer to plates. Top with salsa.
Recipe Notes

Modified from Epicurious:Grilled Salmon with-Tomato Olive Salsa

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Pumpkin Hummus

It’s such fun to flavor this hummus for fall by adding in pumpkin, knowing it also boosts the nutritional value. It’s always a hit as an appetizer at our autumn dinner parties, and it makes for a delicious sandwich spread, or wrap.

[su_expanding_quote_without_link alignment=”full” source=”SuperFoods: Fourteen Foods that Will Change Your Life, Steven Pratt M.D. and Kathy Mathews” full_quote=”Foods rich in carotenoids have been linked to a host of health promoting and disease-fighting activities.Pumpkin contains one of the richest supplies of bioavailable caortenoids known to man. Half a cup serving of pumpkin gives you more than two times my recommended daily intake of alpha-caronte and 100 percent of my recommended daily dietary goal of beta-carotene.” short_quote=”Foods rich in carotenoids have been linked to a host of health promoting and disease-fighting activities.”]

For a hummus as sandwich spread, I prefer a thicker consistency (similar to softened cream cheese). If using as a dip (with veggies, pita or crackers), I add a couple tablespoons of water.

I discovered it also freezes well, which is a great resource for an impromptu dinner party or for quick sandwich/wrap lunches during the week

 

Pumpkin Hummus
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Pumpkin Hummus
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Ingredients
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Instructions
  1. Into blender (or food processor) put lemon juice, extra virgin olive oil, garlic, tahini and garbanzo. Puree until smooth, stopping occasionally and mixing with rubber spatula as needed.
  2. Add remaining ingredients and blend until smooth, adding water (1 tablespoon at a time) until it has the desired consistency.
  3. Adjust salt and pepper to taste.
  4. Sprinkle pumpkin seeds or sunflower seeds on top and serve.
Recipe Notes

A Color My Food Original Recipe

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Lemon Zest Roasted Asparagus

Fresh, tender asparagus is a delectable taste of spring. It is also a wonderfully nutritious food, high in folate and vitamin K which improves bone health by improving calcium absorption.

For a weeknight dinner, place the Rosemary Honey-Glazed Salmon in the center of the baking sheet and roast salmon and asparagus together.
Serve with brown rice, quinoa or couscous mixed with a handful of finely chopped nuts.

Fresh asparagus
Lemon Roasted Asparagus
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Servings Prep Time
8 people 10 minutes
Cook Time
20-25 minutes
Servings Prep Time
8 people 10 minutes
Cook Time
20-25 minutes
Fresh asparagus
Lemon Roasted Asparagus
Print Recipe
Servings Prep Time
8 people 10 minutes
Cook Time
20-25 minutes
Servings Prep Time
8 people 10 minutes
Cook Time
20-25 minutes
Ingredients
Adjust servings: people
Units:
Instructions
  1. Preheat oven to 350.
  2. Wash asparagus and trim the ends. Place on a large-rimmed baking sheet.
  3. Drizzle extra-virgin olive oil and lemon juice over asparagus, sprinkle lemon zest, salt and pepper on and toss.
  4. Place in oven and roast 8 – 10 minutes, toss and roast another 8 – 10 minutes until tips begin to brown.
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Cilantro Pesto

This pesto really dresses up roasted fish fillets or broiled chicken breasts. It makes a delicious spread for wraps or sandwiches, and can also be used as a dip with pita chips. Mix it with an equal amount of soft goat cheese and it becomes a popular dinner party appetizer.

For a special dinner, use pistachio nuts instead of walnuts. The cardamom is optional but truly enhances the aromatic flavor making each bite a delight to the senses.

[su_expanding_quote alignment=”right” source_author=”Margaret Wittenberg” source_title=”The Essential Good Food Guide” affiliate_link=”c” full_quote=”Cilantro is a good source of vitamin K. About 1/4 cup of cilantro has 16 percent of the daily intake of vitamin K for an adult. Your body stores the vitamin K you ingest in fatty tissue for times of need. The nutrient is essential for blood coagulation, necessary when you cut yourself. Along with calcium and other nutrients, vitamin K also promotes healthy bones. It also has antibacterial properties.” short_quote=”Cilantro is a good source of vitamin K.”] [su_expanding_quote alignment=”left” source_author=”Joe Fuhrman, M.D.” source_title=”Super Immunity: The Essential Guide for Boosting your Body’s Defenses to Live Longer, Stronger and Disease Free” affiliate_link=”c” full_quote=”Walnuts have served medicinal purposes for millennia. Modern science confirms nuts actually prevent and reverse disease; hundreds of medicinal studies demonstrate nuts dramatically extend life and protect against disease.*
Walnuts are one of the only plant foods that contains appreciable amounts of omega-3 fatty acid (omega 3 helps increase immunity, reduce inflammation and risk of cardiovascular disease. They also high in phytochemicals which given them high amounts of antioxidants” short_quote=”Walnuts have served medicinal purposes for millennia.”]

 

Variations

  • Can use almonds, pecans, pistachio instead of walnuts
  • Can use parsley, kale, spinach, arugula instead of cilantro
Cilantro Pesto
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Prep Time
15 minutes
Prep Time
15 minutes
Cilantro Pesto
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Prep Time
15 minutes
Prep Time
15 minutes
Ingredients
Adjust servings:
Units:
Instructions
  1. Toast the walnuts over medium heat in a saucepan for about 5 minutes. Cool.
  2. Put 1/2 cup olive oil, lemon juice, garlic, cardamom and salt in food processor or blender.
  3. Trim ends off cilantro tips and chop coarsely. Place half of cilantro leaves in processor. Using on/off turns, process until smooth. If too chunky, add 2 tablespoons of water.
  4. Add remaining cilantro and process until smooth.
  5. Season with pepper.
Recipe Notes

Recipe adapted from Epicurious: Chicken breasts with Pistachio cilantro Pesto

 

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Eggplant Red Bell Pepper Dip with Almonds

This is hugely popular as an appetizer with pita chips for dinner parties. I also use it as a spread on toasts or wraps – add some spinach leaves and maybe a sprinkle of pumpkin seeds — for a snack or even lunch.

Red bell pepper is a rich source of lutein and zeaxanthin, carotenoid vitamins related to vitamin A and beta-carotene. “A number of studies have shown an inverse relationship between dietary intake of foods rich in lutein/zeaxanthin and the incidence of age-related macular degeneration. Prevention of tis devastating visual disability is most likely a lifelong job. The earlier you start, the better off your retina will be. At the same time, it’s never too late to take action.”

SuperFoods Rx: Fourteen Foods that Will Change Your Life, Steven Pratt MD and Kathy Matthews

Eggplant Red Bell Pepper Dip with Almonds
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I modified the original recipe to include almonds; not only does it become more delicious, it boosts the nutritional value. “Almonds are a powerful source of protein, 1/4 cup of almonds contains 7.6 grams of protein – more than a large egg, which contains 6 grams. Almonds also contain riboflavin, iron, potassium and magnesium…are an excellent source of biotin, a B vitamin essential to the metabolism of both sugar and fat. 1/4 cup provides 75% of your body’s daily requirement of this nutrient, which promotes skin health as well as energy levels”. Superfoods Rx: Fourteen Foods that Will Change Your Life, Steven Pratt MD, and Kathy Matthews
Servings
2 cups
Servings
2 cups
Eggplant Red Bell Pepper Dip with Almonds
Print Recipe
I modified the original recipe to include almonds; not only does it become more delicious, it boosts the nutritional value. “Almonds are a powerful source of protein, 1/4 cup of almonds contains 7.6 grams of protein – more than a large egg, which contains 6 grams. Almonds also contain riboflavin, iron, potassium and magnesium…are an excellent source of biotin, a B vitamin essential to the metabolism of both sugar and fat. 1/4 cup provides 75% of your body’s daily requirement of this nutrient, which promotes skin health as well as energy levels”. Superfoods Rx: Fourteen Foods that Will Change Your Life, Steven Pratt MD, and Kathy Matthews
Servings
2 cups
Servings
2 cups
Ingredients
Adjust servings: cups
Units:
Instructions
  1. Preheat oven to 400°F. Cover a baking sheet with aluminum foil. Coat eggplant and bell peppers lightly with 1 tablespoon olive oil and arrange on prepped baking pan
  2. Roast vegetables, turning once or twice, for 30 to 40 minutes, or until eggplant is very soft and bell peppers are charred.
  3. While vegetables are roasting, toast almonds in a skillet on the stovetop over medium flame. Cool.
  4. Transfer peppers to a metal bowl and cover with the aluminum foil from the baking pan. Let steam them steam, covered until cool.
  5. Grind cooled almonds in food processer. Set aside.
  6. Peel and seed bell peppers, cut in quarters.
  7. Peel eggplant and put flesh in a food processor. Add bell peppers, remaining 1/4 cup olive oil, garlic, lemon juice, and jalapeño.
  8. Season with salt and pepper to taste and combine well.
  9. Cool dip and chill, covered, at least 1 day and up to 1 week.
Recipe Notes

Adapted from Epicuriuos: Roasted Red Pepper and Eggplant

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Lemony Arugula Pesto

This pesto is especially delicious drizzled on roasted fish fillets or grilled chicken breasts.

Other ways to use it:

  • Toss with whole-grain pasta and white beans, add chopped roasted red bell peppers or sun-dried tomatoes and voila! dinner is ready.
  • Spread on bread in place of mayonnaise for sandwiches
  • Put on on toast or a rice cake for an afternoon snack
  • Spread on baguette slices or crostini (toasted baguette slices) for appetizers; add a half a cherry tomato or sliver or roasted bell pepper for a decorative touch
  • Use as a dip for pita chips and/or crudites (carrots sticks, celery, or other vegetable sticks)

Arugula is part of the cruciferous family, high on the list of super immunity foods.

Health Benefits of Arugula

Arugula Pesto
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Arugula Pesto
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Ingredients
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Instructions
  1. In a food processor grind walnuts. Remove and set aside.
  2. Put lemon juice, water, olive oil and garlic in processor. Add arugula pulse repeatedly, turning off and mixing around as needed, until smooth.
  3. Season with salt and pepper to taste.
Recipe Notes

[su_original_recipe]

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