Here's a healthy plate photo and recipe for the Health Waves Week #2 challenge.
A Healthy Plate is defined as being visually 1/2 fruits and vegetables, 1/4 whole grains, and 1/4 protien
Going clockwise from the egg... non-fat greek yogurt (hard to see on a white
plate), mixed berries, assorted veggies,
hummus w/olive oil and red pepper flake (recipe follows), whole wheat pasta salad.
So the breakdown becomes:
Healthy Plate
TEST
- Fruit: strawberries, blackberries & blueberries
- Veggies: assorted color bell peppers, celery, carrots & tomatoes + parsley in pasta salad.
- Whole Grains: whole wheat noodles in pasta salad
- Protien: spread between egg, yogurt, beans, and hummus (and probably some in whole wheat pasta)
Serves 1
Preparation time:
30min
Total time:
30min
and a recipe for the homemade hummus:
Homemade Hummus
This recipe is for a basic hummus and can easily be doubled or tripled if making for a crowd.
You can also adjust the ingredients to your taste if you really like lemon add more lemon juice,
if you don’t like garlic leave it out, etc. It is also good with additions such as roasted red
peppers, olives, etc. It is easiest to make in a food processor, but a blender works too, you’ll
need to stop the blender a few times and poke the ingredients down so they all get thoroughly blended.
Ingredients:
- 1 can garbanzo beans, rinsed thoroughly
- Juice of 1/2 to 1 lemon
- 1/4 tsp minced or grated garlic
- 1 T olive oil
- 1/4 C tahini (sesame paste), optional up to 1/4 C water for blending
and if needed, up to 1/4 C water to help with blending salt if you’d like
Method:
Put all ingredients (except water!) in bowl of food processor (or blender jar) and whiz together until they look like they’re combining nicely.
Stop the machine and scrape down sides and poke ingredients down to be sure all will be smoothly combined.
Turn on machine and process/blend until you’ve got a smooth puree, adding water a little bit at a time only if needed to make things smooth.
This only takes a couple of minutes with a food processor, and only a minute or two longer in a blender.
Taste hummus and add a little salt if you think it needs it (I don’t usually use any, but it depends on how salty the beans are)
I like to serve the hummus with olive oil and red pepper flakes for a little kick, but it’s also nice with fresh herbs, and/or feta cheese crumbles.
Enjoy with assorted veggies to dip (bell pepper, sugar snap peas, and cucumber are my favorites)
and/or whole grain crackers.
Makes a nice addition to a sandwich or wrap too.
Made on 05/31/2013