App and Side Dish Recipes

Black Bean Hummus Dip

1 can reduced sodium black beans, rinsed and drained
1 can reduced sodium garbanzo beans, rinsed and drained
1 shallot, chopped
1 tomato, chopped
1/2 cup cilantro, chopped
2 avocados, peeled and seeded
1 lime, juiced
4 scallions, chopped plus more for garnish
1/4 tsp ground cumin
salt and pepper to taste
Directions: Place all ingredients in blender (or food processor) and blend until smooth. Pour into serving dish and top with extra scallions. Serve with whole tortilla chips or sliced vegetables. 
Nutrition Information per Serving:
Calories: 217   Protein: 8g  Carbs: 30g  Fat: 8g

Roasted Chickpeas

15 oz can of reduced sodium chickpeas
½ tsp ground cumin
½ tsp smoked paprika
½ tsp garlic powder
¼ tsp onion powder
¼ tsp ground corriander
½ tsp salt
¼ tsp freshly ground black pepper
½ to 1 tbsp extra virgin olive oil

Directions: Preheat oven to 400 degrees. Lightly spray a baking sheet with non-stick spray. Rinse and thoroughly dry the chickpeas. Bake chickpeas in the oven for 15 minutes. In a small bowl, mix together cumin, paprika, garlic powder, sea salt, onion powder and pepper. Remove the chickpeas from the oven and drizzle ½ tablespoon of extra virgin olive oil over the chickpeas, stirring until evenly coated. Add more oil until all the chickpeas are lightly coated. Add spices to chickpeas and stir until evenly coated. Bake for 10 more minutes, then stir. Return stirred chickpeas to the oven and bake them for an additional 5-10 minutes. Turn off oven and crack the door a bit. Let chickpeas cool in the oven to achieve maximum crunchiness. Serves 3.

Nutrition Information per Serving: 
Calories: 88   Protein: 5g  Carbs: 7g  Fat: 3g

No Bake Cranberry Bites

1/2 cup chopped dried cranberries
1/4 cup finely ground walnuts
1 cup rolled oats
1/2 cup shredded coconut (use more oats if omitting coconut)
1/4 cup ground flaxseed
3/4 cup almond butter
1/4 cup of honey
OPTIONAL - 1/4 cup chopped white chocolate chunks
Directions: Place all ingredients into a large bowl and mix to combine. Scoop two tablespoons of the mixture into your hand and form into a ball. Repeat. Store in an air tight container in the refrigerator. Serves 16-20.
Nutritional Information:
Calories: 178   Protein: 3.6g  Carbs: 13.1g  Fat: 13.1g

Roasted Sweet Potatoes

4 sweet potatoes, peeled and cut into 1-inch cubes
1/4 cup extra virgin olive oil
1/4 cup honey
1 tablespoon cinnamon
1 teaspoon maple or vanilla extract
1/2 cup pecans, chopped and toasted
Salt and pepper to taste

Directions: Preheat oven to 375 degrees.

Lay the sweet potatoes out in a single layer on a roasting tray. Drizzle the oil, honey, cinnamon, extract, salt and pepper over the potatoes. Roast for 25 to 30 minutes in oven or until tender.

Chop pecans and spread out on a lightly sprayed baking sheet. Toast in preheated oven for 5 minutes. Watch them, they will toast quick!

Take sweet potatoes out of the oven and transfer them to a serving platter. Top with toasted pecans. Serves 8 (1/2 cup servings)

Nutritional Information:
Calories: 284   Protein: 2.5g  Carbs: 35.8g  Fat: 16.5g

Nutty Wild Rice Salad

4 cups low-sodium vegetable stock or water
1 cup (6 oz) uncooked wild rice, rinsed
1/2 cup pecan halves, chopped and lightly toasted
grated rind of 1 orange
1/3 cup fresh orange juice
1/4 cup chopped fresh mint
4 green onions, all parts thinly sliced
1 Tbsp olive oil
salt and pepper to taste
Directions:   Bring stock or water to a boil in a small pot. Add wild rice and return to a boil. Cover, reduce heat, and simmer until tender 45 minutes, or until tender. Drain rice and pour into a large bowl.  Add remaining ingredients to the rice and stir until combined. Salt and pepper to taste, then allow to sit for 2 hours to let the flavors develop. Allow to come to room temperatures before serving.  Serves 4.
Nutritional Info Per Serving
Calories: 297   Protein: 8g  Carbs: 37g

Roasted Sweet Potato Salad

4 medium sweet potatoes, diced into 1-inch cubes
1 Tablespoon melted coconut oil
1 cup chopped baby spinach
1/2 cup black beans
1/2 cup red onion, diced
2 Tablespoons apple cider vinegar
2 Tablespoons lemon juice
1 avocado, diced
pepper and sea salt to taste
Directions: Preheat oven to 400° F. Place diced sweet potatoes into a large bowl and toss with melted coconut oil and sea salt to taste. Bake for 30 minutes, flipping halfway through. Remove from oven and let cool. While the potatoes are roasting, add the chopped spinach, onion, black beans, apple cider vinegar and lemon juice in a large bowl. Add cooled sweet potatoes to the bowl and stir to combine. Gently stir in avocado and add sea salt and ground pepper to taste.  Serves 4. 
Nutritional Info Per Serving
Calories: 251   Protein: 6g  Carbs: 35g

Roasted Cauliflower, Chickpea and Tomato Salad

1 small head of cauliflower, broken into florets
1 pint of cherry tomatoes
1 can of chickpeas, drained and rinsed
1 tablespoon lemon juice
1 clove of garlic, finely diced
1 tablespoon olive oil
salt and pepper, to taste
¼ cup chopped parsley, for garnish
Directions: Heat oven to 450 degrees. Place chickpeas in a large bowl. Thinly slice the cauliflower florets and add to the bowl with tomatoes and lemon juice. Add the olive oil, garlic, and salt and pepper to the bowl and toss to coat. Line a baking sheet with parchment paper and spread the mixture in a single layer. Cook for 25 to 30 minutes, stirring halfway through. Top with parsley, if desired and serve as a side dish to your favorite meal.  Serves 4. 
Nutritional Info Per Serving
Calories: 106   Protein: 4g  Carbs: 14g

Hummus - 2 Ways

Edamame Hummus Ingredients:

1 can garbanzo beans, drained and rinsed
1 cup frozen edamame, thawed
2 tablespoons lemon juice
1 tablespoon tahini
½ clove minced garlic
1 tablespoon Dijon mustard
1 tablespoon rice vinegar
1 teaspoon sea salt, divided
1 cup fresh spinach leaves
1/4 cup olive oil
Directions: Add all ingredients to a food processor and puree, scraping down the sides as necessary and pulsing until smooth. Makes 8 servings. 
Nutritional Info Per Serving:
Calories: 162   Protein: 9g  Carbs: 18g

Sweet Potato Hummus Ingredients:

1 cup sweet potatoes, peeled, diced and steamed
1 can garbanzo beans, rinsed
2 tbsp lemon juice
¼ cup tahini
2 cloves minced garlic
1 tbsp extra virgin olive oil
½ tsp cumin
1 tsp salt
Directions: Add all ingredients to a food processor and puree, scraping down the sides as necessary and pulsing until smooth. Makes 8 servings. 
Nutritional Info Per Serving
Calories: 140   Protein: 7g  Carbs: 8g

Oven Baked Carrot Fries

1 pound carrots, peeled (about 10 carrots)
1 tbsp olive oil
½ tsp garlic powder
½ tsp parsley
salt and pepper to taste
Preheat oven to 400°. Washing and peel carrots, then cut into even sticks - about 3 inches long and ½ inch thick.  Put the cut carrots into a bowl and drizzle with olive oil and sprinkle with garlic powder, parsley, salt and peppers.  Toss the carrots to evenly coat with oil and spices.  Place the carrots in a single layer on cookie sheet lined with parchment paper. Place in oven and bake for 30 minutes, stirring and flipping halfway through.  Remove from the oven and allow to cool.  Serves 4.
Nutritional Info Per Serving
Calories: 76   Protein: 1g  Carbs: 11g

Loaded Sweet Potato Nachos

6 medium sized sweet potatoes
1 T olive oil
1 lb. lean ground turkey
1 packet low-sodium taco seasoning
1 can black beans, rinsed and drained
1/2 cup diced peppers, any color
1/2 cup diced red onions
salt and pepper to taste
Directions: Preheat oven to 425 degrees.  Slice sweet potatoes 1/8 thick with mandolin or sharp knife. Place in a bowl and toss with olive oil, and season with salt and pepper.  Place on a baking sheet in a single layer.  Roast for 20 minutes, flipping halfway. Broil on high for 2-3 minutes, or until crisp.  While roasting, brown ground turkey in a skillet over medium heat. Once cooked, add taco seasoning, following instructions on packet. Once potatoes are crispy, layer with beans, taco meat, peppers and onions. Makes 6 servings.
Nutritional Info Per Serving
Calories:  295  Protein: 19g  Carbs: 35g

Berry Quinoa Salad

1 protein pack from Betsy's Pantry: shrimp, chicken, or flank steak
1 cup cooked quinoa (1/2 cup uncooked)
1 cup fresh blueberries
1/2 cup slivered almonds
8 ounces fresh strawberries, hulled and diced
Citrus Dressing:
1/4 cup olive oil
2 tablespoons rice vinegar
3 tablespoons orange juice
3 tablespoons lime juice
2 teaspoons dijon mustard
1 tablespoon honey
Directions: Cook quinoa according to package direction and transfer to a large mixing bowl. Add slivered almonds, blueberries and diced strawberries; set bowl aside.  To a small bowl or a blender, add oil, vinegar, orange and lime juice, honey, and mustard. Blend or whisk until well combined. Pour over quinoa mixture and toss.  For best results, cover bowl with plastic wrap and chill for least 30 minutes before serving. For additional flavor, top with fresh mint leaves. Serves 4. 
Nutritional Info Per Serving: (not including added protein):
Calories: 239   Protein: 3g   Carb: 25g

Chicken Stuffed Sweet Potato

4 medium sweet potatoes
1 pound chicken breasts
1 tablespoon olive oil
1 clove garlic minced
1 shallot, diced
1 red bell pepper, diced
1 1/2 cups kale
1 1/2 cups baby spinach
1/4 cup green onions sliced thin
1/4 cup cilantro leaves
salt, pepper, and paprika to taste
Directions: Preheat oven to 375°F. Wrap each sweet potato in a foil and place on lined baking sheet. Bake on center rack of oven for 45 minutes, or until a knife can easily pierce through the flesh (larger potatoes may require additional cooking time).  Pat chicken breasts dry with paper towels and season both sides with salt, pepper, and paprika. Heat 1 tbsp of oil in a large pan over medium-high heat. Carefully add the chicken breast and cook for 6 minutes on each side, or until no longer pink. Remove from pan and allow to rest and cool slightly. Chop the chicken into ½ inch cubes. Heat the same pan to medium. Add the garlic and shallot, stirring for 1 minute until fragrant. Add the bell pepper and cook 2 minutes, stirring as needed. Add the kale and spinach and cook until just wilted, about 2 minutes and stirring continuously. Lightly season with salt and pepper to taste. Turn off heat and set aside.  Once sweet potatoes have cooked, carefully unwrap. Make cuts through the center of the potato to allow for stuffing, fluffing the potato with a fork before filling.  Evenly divide the sauteed vegetables into each sweet potato, and top with diced chicken. Garnish with green onions and cilantro as desired.  Serves 4. 
Nutritional Info Per Serving: 
Calories: 300   Protein: 33g   Carb: 34g

Sweet Potato Bruschetta

1 protein pack from Betsy's Pantry: shrimp, chicken, or flank steak
2 medium sweet potatoes
1 teaspoon paprika
1 tablespoon coconut oil, melted
5 small tomatoes, chopped
1 small red onion, diced
2 sprigs fresh basil
1 teaspoon cayenne pepper
1 teaspoon balsamic vinegar, plus extra for topping
salt and pepper to taste
Directions: Preheat oven to 350 degrees. Wash sweet potatoes and cut into 1 inch disks.  Coat with coconut oil, cayenne pepper and paprika.  Place sweet potatoes in single layer on baking sheet and bake for 20 minutes, turning after 10.  Combine red onion and tomato in a bowl, seasoning with balsamic vinegar, salt and pepper.  Mix in chopped protein of your choice.  Add a small amount of the mixture to each sweet potato round. Top with the fresh basil and drizzle with a small amount of balsamic vinegar.
Nutritional Info Per Serving
Calories: 90  Protein: 2g Carb: 16g