Spoonful of Sugar Free

Registered Dietitian

Recipes

Wonderful Legume: Chickpeas

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Oh what fun I have with the protein-packed legume family! Chickpeas (or garbanzo beans) are a wonderful creation from nature. Chickpeas are full of protein and fiber, and they also contain minerals like zinc, iorn, manganese, and magnesium. Chickpeas have a low glycemic index of 28, and are full of fiber making this legume an excellent choice for diabetics.

Chickpeas can be bought dried or canned. Depending on the recipe (or time availability), I use both varieties. here are so many wonderful recipes to make with chickpeas. Falafel, hummus, and soup are just a few of the ways I enjoy them. As an athlete, chickpeas are an easy way for me to consume protein. They contain a whopping 15 grams of protein per cup, and 12 grams of fiber (that’s half a days worth!)

Yesterday I made my favorite, super-easy hummus. It is so easy to make, and is a wonderfully satisfying afternoon snack. Here it is below served with my favorite Crunchmaster crackers.

Roasted Red Pepper Hummus

Simply Hummus

This hummus is gluten-free, vegan, dairy-free, and low-fat and low-calorie compared to other hummus recipes.

  • 2 cans chickpeas (rinsed and drained of juice)
  • 2 Tablespoons tahini
  • 1/2 cup chopped onion (about 1/2 onion)
  • juice of 1 lemon
  • 1 teaspoon paprika
  • 1/2 teaspoon black pepper
  • 1 teaspoon garlic powder
  • 3-4 tablespoons water
  • optional add-ins: roasted red peppers, pesto, black beans, tomatoes, olives, artichokes, be creative!

Put all ingredients into food processor except water, onions, and add-ins (if you want any). Process ingredients, and add water until desired consistency is reached. Next, add the chopped onions and a handful or two of your add-ins. Stir until mixed. Your done! Now was that hard? No!

Serve your delicious hummus with pita, crackers, vegetables, on top salads, or in wraps or sandwiches! This recipe is a great appetizer for parties!

Thought-provoking, mind-prodding question of the day:

What is your favorite power-packed food? Is it something that is full of protein or carbs? What makes you feeeeeel so powerful after you eat it?

Whole Wheat Banana Muffins!

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I must say that I feel really silly posting this today because it is only my 2nd post. I keep asking myself, “Will anyone read it? Or am I just posting things into midair?” Ah well, we’ll see where it goes!

I made these little banana bombs last night after dinner. I was so excited to blog about my yummy recipes that I decided to try a new one! I had two sad-looking bananas sitting on my counter, so I thought, “How about some banana muffins?!” And of course they aren’t just any muffins….no…they are mini muffins!

Whole Wheat Banana Muffins:

These muffins are whole grain, vegan, and of course sugar-free!

  • 1 cup whole wheat flour
  • 2 Tablespoons ground flax
  • rounded 1/2 teaspoon baking soda
  • 1/8 teaspoon salt
  • 1/2 cup milk substitute (i used almond milk, but soy, rice, hemp, or cow’s would be fine, too)
  • 2 Tablespoons olive oil (or coconut, vegetable, grapeseed..)
  • 2 ripe bananas, mashed
  • round 1/2 teaspoon cinnamon
  • 1/4 teaspoon nutmeg
  • 1/2 teaspoon vanilla
  • 1/2 cup of chopped walnuts (optional. can substitute almonds or dried fruit, too)

Preheat oven to 350*. Mix together all of the ingredients, but add the baking soda last. Line muffin pans with liners (i used adorable mini muffins!). Then, fill each muffin with batter to the rim. For mini muffins, bake for 20 minutes (makes 20 muffins). For regular muffins, bake for 25 minutes (makes 10 muffins). To make banana bread, double the recipe and bake for 30 minutes.

Up close, smeared with my special butter recipe

MMMMmmm….I had these little babies for breakfast this morning, and for dessert during lunch. I’ll probably eat them again for a snack tonight, too! (P.S. don’t worry, I’ll tell you my “butter” recipe later)

Thought-provoking, mind-prodding question of the day:

What do you want to see from me? What kind of recipes would you like sugar-free? What kind of nutrition questions do you have?