Basil Hummus and Roasted Veggie Stuffed Pitas

When trying to decide on a healthy meal to cook together, my friend Hannah suggested a dish using homemade hummus and roasted veggies. We decided to try a twist on traditional hummus by making a basil hummus and adding spice to the veggies. The result is a delicious sandwich, perfect for lunch or dinner. This meal is packed with fiber, super filling, surprisingly hearty, and as always, yummy.

Ingredients:

1 tablespoon Olive Oil
2 1/2 cups chopped Red Bell Pepper (about 2 medium peppers)
1/2 cup peeled and chopped Yellow Onion (about 1/2 of one onion)
1 cup peeled and chopped Carrots (2-3 whole carrots)
3 cups small Broccoli Florets
1/2 teaspoon Kosher Salt
1/2 teaspoon Crushed Red Pepper Flake
1 cup Sweet Basil Hummus (click for recipe)
1/2 cup Reduced-Fat Feta Cheese, crumbled
4 100% Whole Wheat Pita Halves (2 whole pitas, halved)

Directions:
Preheat oven to 425 degrees. On a foil lined sheet pan, toss chopped veggies (all should be bite-size and approximately the same size), salt, red pepper flake, and olive oil together and spread into an even layer across pan. Roast veggies for 18 to 20 minutes, turning once mid way through cooking.
Once veggies are slightly cooled, fill each pita pocket with 1/4 cup Basil Hummus, 1 1/2 tablespoons of crumbled feta, and 1/4 of the roasted veggies.

Servings: 4; 330 calories per serving (serving size is one pita half stuffed with hummus, veggies, and cheese)

Sweet Basil Hummus Spread

I love the combination of chickpeas, lemon, tahini, and garlic. Hummus is a staple in my diet not only because it's delicious, but also because it's versatile, rich, and packed with fiber. Adding fresh basil gives my classic hummus a delicate, sweet flavor and works perfectly with crisp, perfectly roasted veggies.

Ingredients:

1 can Chickpeas, drained and rinsed (reserve the liquid)
2 to 4 tablespoons reserved Chickpea Liquid (start with 2, add more if needed)
2 tablespoons fresh Lemon Juice
2 tablespoons Tahini Paste
1 clove Garlic, peeled and roughly chopped
1/4 teaspoon Kosher Salt
2 tablespoons finely chopped Fresh Basil

Directions:

Using a food processor or emulsion blender, blend all ingredients together except the basil. Blend to desired consistency, adding reserved chickpea liquid as needed. Once blended add basil and blend until just incorporated.

Servings: 5; 1/4 cup hummus per serving 140 calories per serving

Baked Caprese Stuffed Zucchini

My dad recently visited me in NYC, and we had an absolute blast eating our way through the city. One of my favorite dishes was the Caprese Salad from an Upper East Side Italian restaurant. It was the best Caprese Salad I have ever had and inspired me to come up with a unique twist on this simply delcicious first course. I use zucchini "boats" as the bed for a simple tomato-basil salad and then throw them in the oven to develop the fresh flavors even further. The whole dish is then topped with melty mozzarella. Sound good? I promise you will not be disappointed.  

Ingredients:

2 large Zucchini
1 1/2 tsp Kosher Salt, divided
1 1/2 pints Grape Tomatoes, each tomato quartered
1 cup packed Basil Leaves, finely chopped
3 tablespoons Balsamic Vinegar
1/4 cup plus 1 tablespoon (4 tablespoons) grated Parmesan Cheese
2 ounces Mozzarella Cheese, grated

Directions:

Preaheat oven to 400 degrees.
Fill a large pot with water and bring to a rolling boil. Add the whole zucchinis to boiling water and cook for 2 to 3 minutes. Drain immediately and cut each zucchini lengthwise. Using a spoon, carefully scoop out the inside of each zucchini to form a boat shape. Be sure not to scoop to far and pierce the skin. Sprinkle each zucchini boat with 1/8 teaspoon of salt and transfer to a baking sheet.

In a mixing bowl combine the quartered grape tomatoes, remaining teaspoon of salt, basil, balsamic vinegar, and grated Parmesan. Mix until well combined. Fill each zucchini boat with a quarter of the tomato-basil mixture. place the boats close together. I ball up 2 pieces of aluminum foil and place on either side to be sure the boats don't fall over when baking. Bake for 15 minutes. Remove from oven and top each boat with 1/2 ounce of Mozzarella. Continue baking for 10 to 15 more minutes. Remove from oven and allow to cool slightly before serving.

Servings: 4 Serving Size: 1 stuffed and cheese topped zucchini boat; 120 calories per serving

Falafel Burgers with Tomato-Cucumber Vinaigrette Slaw

Falafel is one of my all time favorite foods, but, because it's deep-fried, it's not the most healthy dish in the world. However, eating falafel doesn't have to mean cheating on your healthy lifestyle. My nutritious and lightened-up Falafel Burgers are incredibly flavorful and tasty, especially when paired with my Tomato-Cucumber Vinaigrette Slaw. They are equally delicious served in a more traditional fashion, stuffed in pita bread and topped with tzatziki sauce. The choice is yours!

Ingredients:

1 cup Yellow Onion, peeled and roughy chopped
2 cloves Garlic, minced
2 cans Chickpeas, drained and rinsed
2 tablespoons Cumin
1/2 cup chopped fresh Parsley
2 Eggs
1 tablespoon plus 2 teaspoons Olive Oil, divided
1/2 teaspoon Kosher Salt (plus more to taste)
Freshly cracked Black Pepper, to taste
4 cups Tomato-Cucumber Vinaigrette Slaw (click for recipe)
1/2 cup Reduced-Fat Feta Cheese

Directions:
Preheat 1 teaspoon of Olive Oil in a small skillet over medium heat. Add chopped onion to skillet and cook for 3 minutes, stirring occasionally. Add minced garlic to pan and cook for an additional 1-2 minutes, remove from heat. Combine chickpeas, onion and garlic mixture, cumin, salt, and pepper to a bowl. Using an immersion blender, blend mixture until smooth. You can also use a food processor for this step. Add egg and chopped parsley to chickpea mixture and combine using a fork. Cover mixture and refridgerate for 20 minutes. Form mixture into 8 patties.

Preheat oven to 400 degrees. Preheat 2 teaspoons Olive Oil in a large skillet over medium heat (or 1 teaspoon if cooking patties in two batches). Add patties to skillet and cook 5 minutes per side. Transfer patties to a cookie sheet lined with parchment or coated in non-stick cooking spray. Bake patties for 10 minutes, flipping once. Serve hot Falafel Burgers with slaw and/or any other desired condiments.

Servings: 4 Serving Size: 2 Falafel Burger patties, 1 cup of slaw, and 1 1/2 tablespoons Feta; 325 calories per serving (just the Falafel is 290 calories per serving)

Tomato-Cucumber Vinaigrette Slaw

This is the perfect slaw recipe because it's simple, delicious, versatile, and full of vitamins, fiber, and calcium. Serve it as a simple side, on top of burgers and sandwiches, or mix in protein like beans or chicken for a quick lunch.

Ingredients:

1 10-ounce package Shredded Cabbage
1 cup diced English Cucumber
1 cup halved Grape Tomatoes
1/4 cup Red Wine Vinegar
1 tablespoon Olive Oil
1 tablespoon Honey
1 teaspoon Kosher Salt
Black Pepper, to taste

Directions:
Add all ingredients to a mixing bowl and toss until well combined. Cover and refridgerate for at least 20 minutes before serving, but even better the day after.

Servings: 4 Serving Size: approximately 1 cup; 80 calories per serving

Vegetable-Chickpea Curry Stew

I absolutely love curry. There is just something so comforting about the deep and warm flavors. My Vegetable-Chickpea Curry Stew is super simple and delicious. I serve this rich stew with fiber-packed whole wheat couscous and top it all off with chewy, sweet dried apricots, a sprinkling of crunchy almonds, and a squeeze of lime. All of the flavors and textures come together perfectly to create one of my all time favorite Indian-inspired dishes.

Ingredients:

1/2 tablespoon Extra Virgin Olive Oil
1 medium Yellow Squash, cut into 1/2" to 1" pieces, about 1 to 1 1/4 cups chopped
1 medium Yellow Onion, outer layer removed
2 medium Carrots, peeled

2 1/4 teaspoons Kosher Salt, divided

3 cloves Garlic, peeled and finely minced (approx. 1 tablespoon)

3" piece of Ginger, peeled with a veggie peeler and finely minced
2 14-ounce cans of Chickpeas (aka Garbonzo Beans)
1 teaspoon Ground Cumin
1 tablespoon plus 1 teaspoon Curry Powder
2 cups low-sodium Broth or Stock (either Chicken or Vegetable)
2 tablespoons Sliced Almonds
12 Dried Apricots, chopped into small pieces
1 Lime, quartered
2/3 cup dry Whole Wheat Couscous

Directions:

Prep yellow squash, onion, and carrots. Chop the onion and yellow squash into 1/2 to 1" pieces (comes to 1 to 1 1/4 cups of each). Using a vegetable peeler, make long ribbons of carrot as if peeling until only the top of the carrot is left (comes to about 1 cup of tightly packed ribbons). The bright orange ribbons will look pretty running through the stew, but you can also finely dice. Heat olive oil in a large skiller over medium heat. Add squash, onion, carrot and 1 teaspoon of salt. After 4 minutes (stirring occasionally) add garlic and ginger. After 5 minutes (stirring occasionally), add chickpeas, cumin, curry powder, stock, and an additional teaspoon of salt. Bring mixture to boil uncovered and continue boiling until reduced to 1/3 of the liquid is left, approximately 10 minutes after boiling starts.

While stew is cooking, prepare 2/3 cup coucous according to package, using the remaining 1/4 teaspoon salt and no butter (makes approximately 2 cups).

Serve stew in a bowl, topped with couscous, dried apricots, almonds, and lime wedges for squeezing on top.

Servings: 4; Calories per Serving: 460

Serving Size: 1 1/4 cups of stew, 1/2 cup couscous, 3 dried apricots (chopped), 1/2 tablespoon of sliced almonds, and 1/4 of the lime (juiced)

Tomato Basil Sauce with Leeks and Mushrooms

Everyone must have a delicious and healthy homemade tomato sauce recipe in their repertoire. For me, this is the perfect one. It's unbelievably flavorful, low in fat and calories, simple, and versatile. The leek and mushroom combination is an incredible addition to the traditional flavors giving this sauce a subtly unique flavor. You can use this sauce on anything from pasta and spaghetti squash to chicken parmesan and lasagna so it's a good idea to always have a batch stashed in your fridge or freezer.

Ingredients:

1 tablespoon Extra Virgin Olive Oil
2 medium Leeks
5 ounces sliced Baby Bella Mushrooms
3 cloves Garlic, minced
1 teaspoon Kosher Salt
1/4 teaspoon Crushed Red Pepper Flake (optional)
2 14-ounce cans Diced Tomatoes (no salt added variety)
1 tablespoon Fresh Thyme Leaves (approx. 2 sprigs)
1 cup packed Basil Leaves
1/4 teaspoon Dried Oregano
2 teaspoons Sugar (preferably sugar in the raw)
Freshly Ground Pepper, to taste

Directions:
Heat olive oil over medium heat in a large skillet, preferably non-stick. Peal away the top layer of leaves and trim the very top of each leeks to remove the tough ends. Slice leeks lengthwise in 1/4 to 1/2 inch disks (should yeild about 1 1/2 cups sliced). Add leeks to the heated oil and cook, stirring occasionally, for about 4 minutes. Add the sliced mushrooms and cook for another 5 minutes. Add salt, red pepper flake, and garlic to pan. Cook, stirring frequently, for 1 minute. Add all remaining ingredients to the leeks and mushrooms. Simmer sauce over medium-low heat for 15 minutes, uncovered. Cover skillet with lid and continue simmering for about 20 minutes.

Servings: 4 Serving Size: 1 cup, 120 calories per serving 

Suggestions:
**Use this sauce in any recipe that calls for marinara or tomato sauce
**For a simple and healthy pasta dish, combine 1 1/2 cup cooked 100% Whole Wheat Pasta, 1 cubed and roasted eggplant, and 2 cups of sauce. Serves 2; 325 calories per serving
**The picture shown also features my Fennel and Parmesan Meatballs!

Spicy Mexican Black Beans

This spicy and satisfying mixture of black beans, red bell peppers, and onions is a go to recipe for me. Use it for hearty vegetarian burritos, as a filling for omelettes, as a simple side dish, or on top of fresh lettuce, baked tortilla chips, reduced-fat shredded cheese, and black olives for a delicious taco salad. I always have the ingredients in my kitchen so I can quickly whip up a satisfying, healthy, vegetarian meal. 

Ingredients:
1 Tablespoon Olive Oil
1 Clove of Garlic, peeled and finely diced
1 Medium Onion, peeled and sliced into ½ inch half moons
1 Medium Red Bell Pepper, seeded and sliced into ½ inch strips
1 Tablespoon Cumin
1 teaspoon Chili Powder
2 teaspoons Kosher Salt
1 14.5 Ounce Can No-Salt Added Black Beans, drained and rinsed
1 14.5 Ounce Can Diced Tomatoes

Directions:
Heat Olive Oil in medium skillet over medium heat. Add garlic and onions, toss to coat with oil. After 2 minutes add Red Pepper, Cumin, Chili Powder, and Salt (reduce salt to 1 teaspoon if canned beans contain added salt). Cook for 8 to 10 minutes, stirring occasionally. Add Black Beans and Tomatoes, increase heat to medium-high. Continue to cook until most of the liquid has evaporated, about 15 minutes, or until desired thickness/consistency.

Servings: 4 (1/4 of mixture per serving)
Calories per serving: approximately 170
**The picture shown is of a burrito made from my mexican black beans. I used one La Tortilla Factory Whole Wheat Tortilla (high fiber, low fat, only 100 calories), 1/4 cup reduced-fat mexican blend cheese, salsa, shredded romaine lettuce, and pickled jalapenos for each burrito.

Creamy Goat Cheese and Veggie Penne

This pasta dish is actually made up of mostly vegetables and while the sauce is packed with flavor and tastes rich, it is very light. This recipe is simple, filling, nutritious, and impressive, but most of all it is super tasty.   

Ingredients
For Pasta:
1 Cup 100% Whole Wheat Penne Pasta (dry)
1 Cup Asparagus Spears, ends trimmed, cut into 1’’ pieces (about 10 spears)
1.5 Cups Orange or Red Bell Pepper, seeded, cut into strips (1 medium pepper)
2 Cups Zucchini, cut into 2’’ long strips (1 medium zucchini)
4 Cups Broccoli Florets (approx. 2 whole broccoli heads cut into bite size pieces)
2 Palm-fuls Kosher Salt (for pasta-cooking water)
For Sauce:
1 T Olive Oil
¼ t Red Pepper Flake
3 Garlic Cloves, finely diced
1 Pint Cherry Tomatoes, halved (1.5 cups)
½ t Salt
6 to 8 Baby Bella Mushrooms, sliced
½ Cup Basil Leaves, tightly packed, torn into pieces
6 oz Goat Cheese, crumbled

Directions:
For Pasta:
In a large stockpot, bring 3.5 quarts (14 cups) water to a boil. Add two handfuls of Salt and then pasta. Cook pasta according to package instructions. With 2 or 3 minutes cooking time remaining, add Asparagus, Bell Pepper, Zucchini, and Broccoli. When pasta is fully cooked and veggies are tender, strain and return to pot.
For Sauce:
While water boils and pasta and veggies cook, make sauce. Preheat medium sauce pan on stove top over medium heat. Add red pepper flake and garlic to heated oil (watch carefully, burnt garlic happens fast and ruins the dish). After one minute add the cherry tomatoes and salt. Cook for 5 minutes (the tomatoes should be popping and a sauce should be forming). Add mushrooms and continue to cook for 8 minutes. Remove from heat. When Pasta is returned to its pot and while it’s still hot, add the cherry tomato sauce, torn basil leaves, and goat cheese. Stir until goat cheese has begun to melt and all veggies and pasta are coated with sauce.

Serves: 4, 1.5 cups per serving (under 300 calories per serving)

Helpful Hints:
Wash and chop veggies earlier in the day to make this a super fast dinner
Use 6oz Reduced Fat Feta for a flavor twist
Mix It Up by using any combination of approximately 6 cups raw and sliced veggies
Make the entire recipe, even if it’s just for one person. The leftovers are great for later in the week, especially when you don’t feel like cooking.