TAHINI a Great Mayo Alternative
I want to share with you how to replace some of the unhealthy ingredients in your favorite foods with healthy substitutes —
It’s also good for your waistline — and your whole body!
This is a healthy alternative to calorie-heavy sauces and mayo is not only delicious…it actually taste even better!!!
I’m talking about Humus, packed with nutrients that benefit your body — inside and out. Just take a look at what is in hummus and you’ll see why you should make it part of your regular diet:
Chickpeas: An excellent source of protein, fiber and lots of essential nutrients. They keep you feeling full, so you’re less likely to overeat or snack on junk. It’s a slow release carb, so you get steady energy instead of eight blood sugar spike.
Olive oil: Loaded with healthy fats and powerful antioxidants–which have been linked to improve heart function and reduced body weight.
Garlic: an excellent source of manganese, vitamin C, B6, selenium, and lots of other essential nutrients, which are a good for your immune system, healthier blood pressure, and improve bone and joint health.
Lemon juice: potent source of vitamin C a powerful antioxidant that supports healthy your cells and skin and helps with weight loss.
Tahini (Ground Sesame Seeds): Rich in “good” fat witch from much better heart health and phytosterols, linked to help your cholesterol levels.
You might be wondering…What can I do with hummus, besides use it as a dip for bread or veggies?
Here’s some yummy ways to add healthy hummus to your meals:
- Use it in place of mayo as a spread on sandwiches, or when making tuna or chicken salad. It’s also delicious in potato salad!
- Choose hummus instead of flour or cornstarch to thicken soups and stews. Replace the cream in your chowder with a little hummus. It’s a healthier option — and it’ll add a surprisingly delicious flavor.
- Coat lamb, chicken, or salmon with hummus, then bake until done. It creates a crispy crust that keeps everything moist. For more crunch and flavor, sprinkle on some sliced almonds or pecan pieces.
- Use hummus in place of cream- or cheese-based sauces. Not only will you love the taste — you’ll increase your fiber intake… and avoid tons of unnecessary
- Make deviled eggs with hummus instead of mustard and mayo. Add a light dusting of cayenne pepper if you’d like a little ‘fire’!
It’s really easy to make your own — and a whole lot cheaper than buying it.
- 1 can chickpeas, drained (save a little of the liquid)*
- ¼ cup lemon juice
- 1 clove garlic, minced
- 1 tsp sea salt
- ¼ cup tahini
- 2 Tbsp extra virgin olive oil
What to do:
Place all ingredients in a blender or food processor and blend until smooth.
* If your hummus is too thick, add a little of the liquid you saved when you drained the chickpeas.
That’s all there is to it!
And, as always, I encourage you to experiment in the kitchen. For instance, sometimes I like to add some roasted sweet potato to the mix. It adds a little sweetness — and a whole lot of vital vitamins, minerals, and fiber.
To your health
Have you ever looked at a mouth-watering dessert and thought…
“I want it, but I shouldn’t…” It’s like the sweetest things in life always come with a side order of guilt. It can feel so unfair…
It doesn’t have to be that way. With just a few simple substitutions you can turn that waistline-sabotaging into something that tastes good…And actually good for you. FOR REAL!!!
Here’s an easy way to turn an all-time favorite into a healthy treat:
With a one-ingredient substitution, your brownies could help:
- Kick start your weight loss goals, since they’ll be filled with fiber and protein to keep you fuller longer.
- Support your bones and joints with calcium and zinc, so you can feel strong and stay active throughout the day.
- Manage healthy cholesterol and triglyceride levels, supporting your heart health.
- Maintain healthy blood pressure levels, especially when you use this as a substitute for refined carbohydrates (like in this recipe).
What’s this “secret ingredient”? “BLACK BEANS”
I know, it might sound a little crazy, but it’s a great way to pack your brownies with nutrients without sacrificing flavor.
BLACK BEAN BROWNIES RECIPE
- 1 15-oz can low sodium black beans
- 2 Large eggs room temperature
- 1/4 cup melted coconut oil
- 2 oz melted bittersweet chocolate( at least 70% cocoa)
- 1 1/2 tsp vanilla extract
- 1Tbs brewed coffee (decaf ok)
- 3/4 cup unsweetened cocoa powder
- 1/2 tsp baking soda
- 1/2 tsp sea salt
- 3/4 cup coconut sugar
- Powdered sugar for serving
- Drain and rinse black beans thoroughly, and set aside.
- Preheat oven to 325. Line an 8-inch square baking pan with parchment paper and set aside.
- In a food processor fitted with an “s” blade (or blender) combine beans, eggs, coconut oil, melted chocolate, vanilla, and coffee. Process until very smooth.
- In separate bowl whisk together all dry ingredients: cocoa powder, baking soda, sea salt, and coconut sugar until no lumps remain.
- Make a well in the center and pour the bean mixture into the cocoa powder mixture.
- Stir to combine well, then pour mixture into the baking pan.
- Bake for 25-30 minutes, until the brownies spring back when touched, remove from heat.
- Allow to cool COMPLETELY before sprinting with the powdered sugar
- Once cooled slice and serve*
*NOTE: I know its hard but until brownies are Cooled, they will fall apart when cut, so….. be Patient!!!!
Next time you have a get-together, serve these brownies and see if your friends and family can tell the difference…
I love doing this, because people are so shocked when they find out what’s in them, and how healthy they are.
Then, they always go back for seconds… guilt-free!
To your health!
This is one of my favorite healthy brunch recipes!!
The eggs are loaded with protein, which helps to fill you up, give you energy, and fire up your fat-burners…
The spinach is chock-full of fiber, calcium, iron, and a bunch of other important vitamins and minerals…
The salmon provides a healthy dose of B vitamins, potassium, selenium, and protein.
The result: a delicious treat that is good for your heart, your bones, your blood pressure, and your brain, and can help with weight management.
Here’s what you need (serves 8):
- Coconut oil spray
- ½ onion or more diced
- 1 12-oz bag baby spinach, chopped
- ½ tsp salt
- ½ tsp pepper
- 4 oz smoked salmon, finely chopped
- 10 eggs (use only 5 yokes & all 10 whites)
- 3 oz fresh, cubed, or shredded cheese of your choice (I like feta)
Here’s what you do:
- Preheat your oven to 350
- Combine the eggs salt, pepper, onions, spinach in a bowl, then stir in the cheese. Coat 8 8-ounce ramekins with cooking spray. Add 3 tbsp of the salmon mix and ¾ cup of the egg mix to each ramekin.
- Put them on a baking sheet and bake for about 25 minutes. They’re done when a toothpick stuck in the middle comes out clean.
- Well, they were a huge hit with my friends, and I think you’ll love them, too.
And after you take your first delicious bite and start to enjoy the flavor, what’s the next thing you should do?
Put down your utensils! Remember, that simple trick helps you slow down your pace, eat less food, feel full faster — and allow you to enjoy your food!
To your health!