'Spread' the Health

Wanted to share some of my favorite healthy recipes for spreads...these are great to serve your family, your guests, bring to a picnic, a party, and to eat with vegetables, crackers, chips or to spread on a sandwich or wrap with chopped salad.

The tastiest and healthiest chips, in my opinion, are Pita Chips - the ones you make at home...no salt is added, and they are a better value - a bag of pita is significantly less expensive than a bag of chips, plus no extra additives - just rip 'em apart, heat 'em up on a flat pan, and serve warm...

My favorite veggies to dip are baby carrots, celery stalks, red peppers, sweet pea pods, cucumber sticks, and the firm inner leaves of a Romaine lettuce.

* You will need a food processor with an 'S' knife for these recipes...hope you enjoy and create your own!

Hummus

One can chick peas - rinsed very well (or dried beans soaked overnight and cooked)

4-5 tablespoons of tahini (sesame seed paste)

Juice from 1 & 1/2 lemon

Dash of pepper (optional sea salt if you like)

Dash of paprika

A few dashes of cumin

2 garlic cloves minced or a few dashes of garlic powder

Small handful of parsley

* Optional - when serving, 1 tablespoon extra virgin olive oil drizzled on top with toasted pine nuts

In a Food Processor or Blender mix all ingredients and add water, little by little, until the consistency is smooth, rich and thick. Process or blend for at least few minutes.

Black Bean Hummus
Same as humus, just add cooked or canned black beans to recipe.
Lentil Hummus
Same as humus, just add cooked or canned lentils to recipe.
Cauliflower Spread
1 whole cauliflower chopped into florets - lightly steamed
1 TB Dijon mustard
1 TB mayonnaise (preferably the healthy 'veganaise' or homemade kind)
1 tsp agave or honey

Optional herbs - Dash of sea salt, dill, basil, oregano, black pepper
Put all ingredients in food processor and 'pulse' a few times until consistency is just right for you. Serve immediately or refrigerate, stays for at least 2-3 days.
Vegetarian 'Liver' Pate 1 can of sweet peas (or dried peas soaked overnight and cooked)
1 onion - fried, or a few dashes of onion powder
1 healthy handful of walnuts
Dash of black pepper
1 clove garlic minced  or a few dashes of garlic powder
Dash of sea salt (optional)

Mix all ingredients in food processor until it turns to pate and serve immediately or refrigerate, stays for at least 2-3 days.
Black Olive Spread
1 can of pitted black olives
1 TB extra virgin olive oil
1 clove garlic minced
1 handful of fresh spinach leaves
A few parsley leaves
sun-dried tomatoes soaked (optional)

Mix all ingredients in food processor until it turns to pate and serve immediately or refrigerate, stays for at least 2-3 days. Delicious on everything!

Salsa

Can of Tomato Paste (no salt added)
A few fresh tomatoes
1/2 green pepper
1 red pepper
1/2 cucumber
A few sprigs of fresh parsley (or dash of dried powder)
A few sprigs of fresh basil (or dash of dried powder)
A few sprigs of fresh oregano (or dash of dried powder)
Dash of black pepper
1 tsp Agave or honey
1 TB extra virgin olive oil
1 small onion (or dash of dried powder)
Optional cayenne pepper

Mix in food processor with some water. Serve immediately or refrigerate, stays for 2-3 days.
Perfect with pita or corn chips - preferably unsalted, with humus and guacamole nearby.
Vegetarian Tuna Spread 4 stalks of celery 1 can of chick peas
1 TB mayonnaise (preferably the healthy or homemade kind)

Added options: garlic, paprika, dill, seaweed flavor, lemon juice, onions, olives, pickles...

Using the knife in your food processor, chop 4 stalks of celery to very small pieces, a few seconds of 'pulsing' is all it takes. Take celery out and put into a bowl, chop or 'pulse' the whole can of chick peas for a few seconds only so as not to make it too 'mushy', the pieces should be chunky. Add to the celery and mix with mayo...close your eyes and taste - should remind you very much of the taste of tuna fish.
Bon Appetit!

'Shake' it up Baby!

If you like starting your day with fruit (like I do), a great way to do this is to drink your breakfast...all you need is a blender, some frozen bananas, creativity, and you're good to go!

When your bananas get brown after several days of being out, peel and freeze, so you always have some on hand...also keep a few strawberries, pieces of pineapple, mango and papaya in the freezer to make your shakes extra delicious.

Some tips and tricks...

• Add water to get the shake going in the blender, no need for milk.
• The fruit is sweet enough, no need for honey or sugar.
• A handful of spinach thrown in is a great way to get more iron & extra vitamins in... it makes your shake green but isn't everything going green these days?
• Mint tastes delicious in a shake.
• A drop of vanilla adds 'yum' to it.
• A spoonful of tahini (sesame paste) gives a special flavor.
• Fresh squeezed orange juice is a good base.
• A few walnuts add a great taste plus Omega 3 to your shake.
• Some crushed flax seeds also add Omega 3 and is good for your heart.
• Coconut adds a special flavor (unsweetened, organic is best).
• Adding one tsp of Carob powder makes a real treat.
• Any kind of berries - strawberries, blueberries, raspberries, cranberries - add great flavor.

The cup or glass you drink from makes a difference- should be strong and elegant, with a straw!

On a hot day blend crushed ice with watermelon pieces (seedless) - it is a very tasty and refreshing Summer drink that you can make in less than 30 seconds.

Blended salads are a great way to eat healthy when you're on the go...no need for chopping a lot and you get even better nutrition by drinking it rather than chewing...throw in a pepper, tomato, cucumber, sliced avocado some parsley, extra-virgin olive oil, lemon juice, seasonings and blend baby blend!...experiment with other veggies, add lettuce or spinach for extra green...tastes delicious and very refreshing, kind of like drinking salsa or gazpacho.

Enjoy & Bon Appetit!

Minty Lime Watermelon Treat!

Fruit for breakfast is a great way to start the day, and lately I have been 'addicted' to a blended watermelon drink that includes lime juice and mint. It is so refreshing and delicious, plus quick and easy to make, especially on the go...

It's also a perfect 'pick me up' any time of day.

Blend the following ingredients together:

• Pieces of chopped watermelon (remove seeds)
  
• A few mint leaves
• Juice from one lime
• Chopped ice

Some of the Benefits of Watermelon:

Vitamin A, Vitamin C, Vitamin B6 and Lycopene

Natural diuretic

Low in calories

Made up of approx. 92% water

Enhances Libido

Sweet and delicious!

When it's hot, watermelon drinks are a great replacement for sports drinks which are high in calories. The watermelon hydrates and maintains your energy level more naturally.

Wishing You Excellent Health!

Keep Your Resolutions Alive...

Okay, so you made your resolutions on the 1st of January to eat healthier, lose those extra pounds and get in shape, but somehow the 'oomph' is gone and you need some motivation...

Here are a few reminders to help you get back on track, keep up good habits, and be a good example for your family and the people around you:

• Drink lots of water - keep a bottle with you at all times.
• Fill your refrigerator with an abundance of fruits and vegetables.
• Keep your food processor, blender and juicer on your counter and use them!
• Take the time to prepare a salad at least once a day.
• Cook and prepare food at home as much as possible.
• Only eat when you're hungry - listen to your body.
• Avoid salt and processed sugars.
• Read the ingredients on every single label - know what you are putting into your body.
• Try not to eat after 8 or 9 PM.

If you must eat in the evening make a bowl of air popped popcorn, preferably plain...eat an apple, have a frozen banana, peel a grapefruit, make a cup of your favorite tea.

When you're on the go, take along an apple, banana, some grapes, a bag of nuts & raisins (unsalted) and sliced veggies, so you won't be hungry and grab something unhealthy later on.

Keep carrot and celery sticks in your frig. at all times. Buy already prepared or make them yourself (preferable). Keep them in water and they will stay fresh, crispy and tasty. When you feel like snacking they'll be ready for you to have with some hummus, dip, or your favorite dressing.

Buy cereal like puffed corn, puffed wheat and puffed rice that has no salt or sugar. They are great to snack on while watching a movie or going on a long trip. Arrowhead Mills makes a number of different kinds and you can find them at Whole Foods or local supermarkets.

When you go to a party or gathering where everyone brings food to share, treat them to a beautiful fruit or vegetable platter with dip or dressing. That way you will be sure to have something healthy to eat and those around you will appreciate it as well.

Enjoy, and please share this blog with at least 3 people!