Zucchini Hummus

You asked for it, here it is:  My version of Hummus with Zucchini instead of Garbanzo beans.  I'm not saying that Garbanzo beans are bad for you, but to get more veggies in your diet and to cut some calories you can use Zucchini.   (1 cup of Garbanzo beans has 295 calories, one cup of chopped Zucchini has 20 calories).  Besides, what else are you going to make with all the Zucchini you grew this summer after you’re sick of Zucchini bread? (Smile)

Ingredients:

2 large Zucchini’s chopped into large chunks (Now if they are longer than your arm, use one)

½ cup of raw organic sesame seeds

1 -2 cloves of garlic – minced (this is based on taste – I like a lot of garlic)

Juice of one whole lemon

2 Tbsp. Olive Oil
1 Tbsp. Nutritional Yeast seasoning

Water as needed

Directions

Combine all ingredients in food processor and pulse slowly as to not work the processor to hard.  Add water as need to thin out mix.  If processor slows too much, add water.  I like my hummus smooth.

Note:

Zucchini has a lot of water already in it, so don’t add too much water or it will be too thin.  If this happens, add a more sesame seeds.  Hummus is great with raw veggies and makes a low fat, low calories snack.

High in fiber, water, vitamin A, vitamin C and potassium, zucchini offers an abundance of nutrients to support your health. The water and fiber in this tender summer squash help you manage your weight by providing low-calorie volume. Its vitamins and minerals boost your immune system and promote the health of your heart, skin, lungs and eyes. To make the most of this vegetable's nutritional value, include its nutrient-rich skin

 

Simple Black Bean Soup

Homemade black bean soup without additives or preservatives.  A great lunch or with a salad as a dinner.  Eating 3 vegetarian dinners a week is not only healthy; it is very cost effective.  During the fall I like to eat soup, so each week I make a different soup.

Serves: 8

Cooking dried beans is low maintenance and a great value. Make sure to plan ahead and allow time for soaking the beans. Soak overnight in water 6-8 hours – rinse well before using

Ingredients: 

1 pound dried black beans (about 2 1/2 cups), rinsed

1 container of organic chicken stock (About 16 ounces)

2 medium onions, chopped

1 large red bell pepper, seeded and chopped

4 cloves garlic, finely chopped

1 tablespoon ground cumin

1 teaspoon ground chipotle pepper or ground Chili Powder

1 tomato- diced

2 tablespoons chopped fresh cilantro

1 tablespoon fresh lime juice

1 Jalapeno - seeds removed and diced or 1 Tsp. red pepper flakes (Optional)

In a large stock pot, cook onion, peppers and garlic using ½ cup of chicken stock instead of oil.  Once onion is translucent, stir in cumin powder and Chipotle Pepper powder cook for 1 minute.   Add drained beans and the rest of container of chicken stock and 4 cups of water.  Bring soup to a boil, then lower to a simmer and cook, uncovered, for 1 1/2 to 2 hours, until beans are tender.  Remove 4 cups soup and carefully purée in a blender. Return purée to pot and stir in cilantro and lime juice.  Serve with diced tomato on top. (Topping with Avocado instead of sour cream is another healthy option)

Notes: 

This is a good soup to make on your cooking day for quick meals during the week.  (I use Sunday as cooking day.  I make breakfasts like crockpot oatmeal, soups and side dishes.  This makes homemade weekday meals easier.  I plan my meals for the week on Saturdays before shopping and then make what I can ahead of time on my cooking day, which is Sunday.  Taking a couple hours of prep time on Sunday saves time, money and makes healthier weekday eating possible for even the busiest schedules.  Involve the family in planning the menu for the next week. It takes some of the pressure off of you helps them to feel involved with family decisions.  Children should be a part of the process from planning and shopping to cooking it so that they will eat the healthy food you are making together.